Everybody can perceive the sheer panic of an open water swim.
Even my multi-Ironman coach says the mass begin in an Ironman is sufficient to make him wish to crawl out of the water. And he’s been at it for over a decade.
Suffice it to say that everybody has skilled the worry of the open water, in some unspecified time in the future of their triathlete life.
[Well, maybe not everyone. But I have discussed before that 10% of triathletes are actually aliens. If you have never been afraid of the open water, not even once, you are an alien. Period. In most races, 90% of the people standing on the shore at the beginning of the race will have a pain somewhere on their bodies, a doubt in their heads, and a fluttering in their stomachs. The other 10% (who feel awesome) are actually aliens. See how this works?]
Are you afraid of the swim begin? The open water observe? Swimming, on the whole?
You aren’t an alien. You might be regular.
The more serious half about open water—is the first handful of instances you expertise it. In fact, the fears and terrors could proceed to plague you… again and again… till you determine, “This triathlon factor is for aliens. Duh. Peace out, sistahs.”
The very best half about open water — the worry is surmountable!
I could have had the more serious panic assault within the historical past of open water swims. Coach Monster says I aged him ten years on that day again in April of 2011. You’ll be able to learn the story right here. Any of you who’ve been round Swim Bike Mother for awhile know the story. However it was very terrifying, very actual and really humbling.
And the superb factor? I’m fully, 100% joyful to swim in open water now. Even very chilly water …in a wetsuit …for two.4 miles …with 2,500 of my closest triathlete pals …some who wish to punch, kick and hit.
However that wasn’t at all times the case.
Right here’s among the finest recommendation and observations and suggestions I’ve about open water swimming, the dreaded wetsuit, and getting your thoughts in the proper place. My ebook additionally has a really highly effective chapter about swimming and fears. Take a look at the Digital Version by clicking on NEWBIES on the sidebar.
Oh, and by the best way, the triathlon lingo for Open Water Swim is “OWS” …be within the cool membership and use it anytime your write about it.
1) Know methods to swim.
This will appear to be a no brainer. However whereas 10% of all triathletes are aliens, about 25% of triathletes haven’t any brains. The opposite 65% are simply insane. So that you see, we’re all hosed. Simply kidding. Type of.
Be very snug swimming within the pool earlier than you try and get within the lake, ocean, bay, pond, river or septic tank close to you. You must be capable of swim a good distance, constantly, earlier than trying open water. I would say at the least 400-500 meters (16-20 lengths in a pool).
Why?
Nicely, as a result of within the open water, there aren’t any partitions, or sides, or resting locations.
So it’s worthwhile to really feel assured you could swim the gap with out needing to cease.
Additionally, study to bilateral breathe within the pool (respiration on each side). That is particularly useful within the open water as a result of typically, you is perhaps respiration on the facet with the solar or the waves… and also you would possibly wish to swap it up.
2) That being mentioned…
I encourage each newbie, on their first OWS, to swim parallel to the shore, at a depth the place she will be able to rise up and relaxation, if wanted. Don’t simply swim straight out to the large cruise ship anchored a mile away. Take your time, discover a spot about chest-deep, and swim alongside the shoreline.
If you happen to really feel nervous, simply rise up. Compose your self, catch your breath, say “I can do that,” and get again to it.
If you know you could swim 400-500 meters constantly and you swim parallel to the shore in your first time, you’ll have a significantly better expertise.
3) Observe within the open water at the least 5 instances earlier than your first race.
I obtain messages from ladies who write, “My first OWS will probably be this weekend…” After which I maintain my breath as a result of the subsequent few phrases make me craaaaazy. “…in my first triathlon.”
Arrrrghhhh. Women! No! Do not get within the open water for the first time in your first race. That’s insane! You might be setting your self up for failure, for hazard and for a horrible expertise. [Of course, the aliens discussed above, may disagree.]
Observe at the least 5 instances earlier than your first race.
I had swam within the open water solely 3 times earlier than my first race with an ocean swim. I used to be a really sturdy pool swimmer (placing down 2000-2500 meters, 2-3 instances every week). However 3 times within the open water was not sufficient earlier than my first race. 5 instances would have been nice. 100 instances would have been higher.
Don’t swim alone. Have a swim buddy go along with you, ideally somebody who has expertise within the open water. If not, then each of you undoubtedly keep the place you possibly can contact the underside.
That is usually my buddy. (He’s carrying my wetsuit right here).
Having just a few open water experiences pre-race teaches you just a few issues:
– What are your open water weaknesses?
– How sturdy mentally do you actually have to be? In different phrases, are you moderately snug within the water and you may say, “Go get ’em tiger” and be okay? Or are you going to want some severe affirmations, daily-Stuart Smalley model, to make race day occur?
– How does your wetsuit really feel? (if relevant) Do you’ve gotten sufficient lube in the proper locations? (mentioned under) How do your goggles match, and so on.
4) Sighting.
Sighting is the method whereby you peek your head out of the water to see the place you’re going within the open water. As a result of there aren’t any strains on the underside of the lake to observe, you must decide a spotlight level (exterior of the water, within the distance) and verify to be sure you are swimming in the direction of that always. The main target level will, clearly, change as you progress in the direction of it. Normally you need to use buoys for the race course as some extent to sight, nevertheless it’s vital to turn into versatile with sighting factors so you possibly can adapt on race day.
You’ll be able to waste a ton of power and time swimming off target from failing to sight. And lifting your head too far out of the water. Belief me, I do know.
You’ll be able to observe sighting within the pool with swimming along with your eyes closed for some strokes, then lifting your head to sight, as described right here in a good article on sighting.
5) Put on your deliberate race apparel throughout your OWS practices
It goes with out saying that you need to put on your wetsuit to observe in case your race would require a wetsuit. (Observe: not all races are “wetsuit authorized” – verify along with your race director, the triathlon golf equipment and athletes in your space and inquire. Not all wetsuits are USAT authorized. Go right here to learn extra concerning the USAT guidelines about wetsuits.)
I’ll focus on wetsuits under, however what goes beneath your wetsuit… or what you swim in with no wetsuit is vital, too.
Dwelling in Georgia, our waters are just about heat after mid-Might. Subsequently, most races in Georgia after Might aren’t wetsuit “authorized.” Subsequently, I observe swimming in my triathlon go well with that I’ll put on all the race, or a swimsuit. Go right here to examine what to put on on race day.
Working towards in your race day gear is vital as a result of it can inform you many issues: Is the go well with match? Does it journey up within the entrance, the legs? Do I just like the match? Do I’ve “sizzling spots” which are chafing?
You’ll know properly prematurely of your race if it’s worthwhile to right these points, and also you’ll have loads of time to take action.
6) Lube it up.
If you’re carrying a wetsuit, the lube is especially vital. (See video under).
However the identical goes for traditional tri clothes. You could have numerous skin-on-skin contact happening throughout a swim. Put some TriSlide, Physique Glide, or Aquaphor round your bra straps, armpits, neck and shoulders earlier than you swim.
You’ll find Aquaphor wherever, and TriSlide and Physique Glide on Amazon.com or at All3Sports.com (use low cost code “SBMALL3” for 15% off your first buy).
7) The Wetsuit
Wetsuit procuring is hilarious. Right here’s a hyperlink to my first publish about my first wetsuit. What a fiasco.
The very best factor to do is get fitted for a wetsuit. Discover a native triathlon retailer and make an appointment. They’ll put you in a good entry degree wetsuit, inform you methods to put it on, and extra.
I’ve worn an Orca S4 this season and was happy with it. I hate the model Orca for the sake of me being a bigger gal… however they make go well with that’s beneficiant in sizing. I put on a Males’s 8 or 9. The Skilled wears a Males’s 10. Xterra makes go well with too – I’ve worn a Males’s L of their sleeveless entry degree. I’ve a Blue Seventy that’s on its solution to me, however I can’t converse to those but.
Both manner, you’ll wish to get fitted.
The subsequent trick is definitely placing on the wetsuit. Once more, the parents on the retailer may help you with this, however right here’s a good video about placing on a wetsuit. [And he’s not exaggerating with the amount of lube spray].
*Make certain that you pull the wetsuit UP as excessive as you possibly can earlier than placing your arms in (assume: panty hose… get it up excessive within the crotch!). It should make the stress in your shoulders and chest a lot much less, and guarantee that you’ve sufficient go well with in your shoulders and arms to maneuver comfortably.
Sleeveless or full-sleeve?
Whether or not to buy a full-sleeve or sleeveless relies on your race targets, your consolation degree and the water temps. If you may be swimming lengthy distances in chilly water (under 65 levels) over long-run, go forward and get the full-sleeved one.
If the stress from the go well with scares you or your water temps are hotter (over 65 levels) a sleeveless possibility will relieve among the claustrophobic emotions and hold you heat sufficient. 
If you’re wealthy and cash is not any possibility, purchase considered one of every.
If you’re considering of renting/borrower a wetsuit for race day, simply just be sure you discover an analogous one to observe in.
If you’re searching for some used, or older wetsuits, take a look at SwimBikeSell.com — we now have many in inventory for low costs.
8) Chilly water willies.
Ease into the chilly water. Don’t soar in like a loopy particular person and attempt to swim instantly in your first time. It should shock the system.
As a substitute, wade in as much as your knees, acclimate. Then your hips, acclimate. And so forth. Relating to your face, put your face within the water and out just a few instances. Upon getting spent 3-5 minutes acclimating, then start to take just a few strokes parallel to the shore. The chilly water is usually stunning and also you wish to take your time.
Not solely is swimming in chilly water stuffed with challenges itself, however the carrying of the wetsuit is a multitude. Be ready for a stress in your shoulders and chest. Mentally acknowledge that it’s going to really feel completely different, and admire the wetsuit for: holding you heat, and being a beautiful added little bit of floatation.
9) How you can do it.
Some sensible, but apparent suggestions, I’ve go one thing like this:
– Put your wetsuit on at your automotive and have your buddy assist zip you up. Don’t try to put the wetsuit on while you’re on sand. It’s a multitude. Have a small bottle of water to rinse your toes afterwards. Coach Monster is ready sufficient to deliver WARM water, which is fantastic when it’s 50 levels out and the water is 58.
– Don’t fear about what you appear like. Severely. Only a few individuals truly look good in a wetsuit.
– Put on your flip-flops all the way down to the water’s edge.
– Conceal your automotive key in a towel or baggie, or have somebody watch your stuff. Put in your cap and goggles on the shore, or as you get into the water.
– As soon as within the water, swim as you usually would in a pool, solely with sighting. You must sight at the least each 5-8 strokes, to maintain you on the proper course.
– Breathe on the facet that’s most snug for you (or each side, if the water is calm), switching up if the water is uneven or the solar is to at least one facet.
– Just remember to EXHALE all of your air beneath the water – it will hold your respiration regulated. Failing to breathe out can begin the cycle of panic, so hold your respiration as calm as you possibly can.
– Preserve your security in thoughts always. If you’re freaked out, then cease. Regroup. Security first, at all times.
10) Simulate the swim begin.
After you’ve gotten been within the OW just a few instances, take 5-10 of your buddies all the way down to the lake and begin on the identical time and swim shut collectively to simulate the group of a swim begin. It’s enjoyable and foolish, and also will provide the thought of somebody bumping up towards you.
Firstly of your race, if you’re notably involved concerning the crowd within the water, simply wait a minute or two for the group to dissipate, after which enter the water. The consolation will probably be well worth the couple of minutes.
11) Use your thoughts as your strongest weapon.
Lastly, the very best factor you are able to do apart from observe your OWS is to put together your thoughts for it.
Preserve your ideas optimistic. Don’t even utter the phrases “panic” or “worry” or “I can’t.” Say “I can do that” in your head—day by day. Each morning and evening and each swim.
Put together mentally throughout your swims within the pool with steady swim exercises. Don’t let the OWS worry paralyze you. If in case you have a foul expertise, get again on the market. Observe extra usually and slay the worry dragon.
You are able to do this!
