Triathletes Travel Guide

For a lot of people the swim is often the area that creates the most fear of triathlons, especially when it is an open water event. A 400m swim can be very off putting to non swimmers. If you havent swum for some time start slowly and as you get better it would be a good idea to join a triathlete club as they generally have coached sessions for all three disciplines. Alternatively, contact your local swimming centre to find a swim instructor, they will usually be able to get you swimming fairly quickly.

The first leg of a triathlon is the wettest, even on a rainy day. But it should also be the most enjoyable and relaxed part of the race. A good swim can lead to a great race, regardless of your ability to move through the water. Some tri's are short, some are long, but all require you to swim. From my perspective as a competitive swimmer, coach, and triathlete, the swim is not the hardest portion of the event, but it is critical to perform the swim leg of a triathlon correctly to set up a successful bike and run leg.

The swim ought to feel like a good effort, but also a bit relaxed, allowing you to move through the water with the least expenditure of energy. The swim must be fast enough to get you to the bike leg in a reasonable amount of time, depending on your personal goals for the race. The swim must be controlled, so you keep a feeling of confidence throughout the leg, staying positive leading in to the transition and bike portion of the event. Swimming efficiently and within your limits will accomplish all of these goals. Work out a training plan that allows you to complete two to three swimming workouts each week A few things to remember for the training plan:

• All workouts should include a warm-up and cool-down.
• All workouts should include some swimming technique work.
• One or two workouts should be primarily easy swimming with low rest (heart rate at 60% to 70% of max).
• One workout should include a set at a sustained good effort level.
• One workout should include some faster shorter work with more rest between repeats. This is not as important as longer swims or threshold swims for most beginers.
• Do regular open water sessions, if possible, to practice navigation techniques.
• If you will be using a wetsuit, kicking is minor or a non-existent part of the swim.
• Make a list of what you need for the swim:
  • swimsuit
  • racing suit or cycling shorts
  • goggles
  • anti-fog drops
  • cap
  • triathlon specific wetsuit (if allowed)
  • anti-chafe lubricant
  • water bottle to stay hydrated before the start
  • watch or heart rate monitor
  • plan to use these things in some of your practices.
• Do some portion of some of your swims with a wetsuit if you will be using one in your event.
• Do some transition workouts (complete a swim at a good effort, then change to your cycling gear and hit the pavement for a spin).