Avoiding Panic at the Swim Start
The most stressful moment of any triathlon is the first 300 meters of the swim. The panic that most new triathletes experience in the swim is not because of one single event, but because of a combination of stresses that escalate the tension and spin things out of control. Below is a list of tricks and tips that will help you remain calm, with a swim that is both comfortable and sustainable.
• Get Hot, Stay Hot. Most age group athletes race early in the morning and swim in water that is chilly, if not downright cold. This is why, from the moment you wake up, you must overdress. Dress in layers to keep your core temperature elevated and to maintain warmth as you make your way to the race, set up your transition, perform your warm up and don your wetsuit. Going into a race very warm will ready your body to perform sooner than going in feeling cold, and you’ll be less likely to be affected by the chilly water temperature.
• Perform a Physical Warm up. Going from a deep, peaceful sleep to the start of a race without fully waking up the body can be a shock to the system. The easiest warm up is a short run outside the transition area. While still slightly overdressed, run for 8-12 minutes. Start easily with a jog and build from there, be sure to include a few short, sharp intervals of approximately 30-50 seconds that elevate the heart rate to at least 80% of maximum. Jog in between those intervals so that the body becomes fully awake without being fatigued.
• Get the Wetsuit on and up. We all put our wetsuits on the same way; one leg at a time, but those “in the know” go the extra step of pulling the fabric high onto the shoulders. Once the suit is on, use the pads of your fingers (not your finger- nails) to pinch an inch of rubber in the thigh and hike that up so the suit is tight in your crotch. Then pinch an inch at the hips and pull that to the mid section. Keep hiking the material up and up ‘til there is absolute freedom in the shoulder area.
• Water Warm up. The best thing to do before your race begins is to get into the water. This gives you the opportunity to get the feel for the water, the taste in your mouth, the smell in your nose and some water between you and your wetsuit so that the shock of the temperature is checked off well before the start. This will also give you a chance to swim and loosen up the shoulders.
• Dry Land Warm up. In some races, there is no opportunity to get in the water before the start. In this circumstance, activate the chest and shoulders with easy pushups from your knees, arm swings that cross the body, large arm circles, then arm motions that mimic the swim stroke.
• Know Thyself. If you’re a fast swimmer, get to the front of the group, rather than starting in the back and having to swim over slower swimmers. If you swim slowly, go to the back of the group and swim steadily from the start at your comfortable pace. If you’re a ‘tweener, start near the front and off to one side. That will allow you to avoid the stress of the “scrum” by pulling off to that side if things get too chaotic.
Use these tools- in addition to a confident, positive mental attitude – and you’ll have a smooth, fast swim that launches you into a great race.