After training on land and in the water, you've signed up for your first triathlon, but might feel unsure about the opening swim section of the race. At the start of a triathlon, the combination of nerves, crowds and water can be daunting, and swimming in open-water conditions presents a different set of challenges than racing in a pool. Learning a few basics can help you get through your first triathlon swim and improve your performance in future competitions.
Swim Race Basics
The first of the three legs of a triathlon, the swim is especially challenging because of the swarm of bodies surging forward at the start. Even though race directors stagger competitors in groups according to ability, age and gender, race starts still get crowded. The good news is that triathlon swims are not long compared with open-water distance races. The most common triathlons have 1,500-meter swims for Olympic-distance races and about 750 for sprint races. Buoys mark the route in the water, and officials and volunteers in boats help ensure participants' safety.
Preparation
You should be comfortable completing the distance specified in your particular race. Practicing in a pool or in shallow water allows you to assess your swimming skills and your endurance. Set reasonable goals for your performance, and on race day, focus on them rather than on the activity around you. Open water can be cold, and USA Triathlon regulations allow you to wear a wetsuit when water temperatures are 78 degrees or below. In warm-water conditions, make sure you are hydrated before the start of the race and slow down or flag an official if you feel dizzy or nauseated.
Efficient Stroke
Freestyle or front crawl is the most efficient and fastest stroke, so most triathletes use it in competition. You move through the water faster and with less effort when you keep your body stretched out and streamlined. Imagine a line that runs from your head down through your spine, and rotate your body along it when you take each stroke. Keep your head in a neutral position aligned with your body, and your hips high. In general, longer strokes save energy and help you swim faster. In choppy water, though, faster, shorter strokes keep you from getting slapped as much by the waves.
Navigation
Breathing on both sides is a good idea in wavy conditions, allowing you to keep an eye on the shore even if you switch directions. Practice sighting in a pool or shallow body of water before the race. Sighting is the technique of lifting your head in mid-stroke so that your eyes just emerge above the water's surface. Ideally, you do not interrupt your stroke or your progress when you peek forward. Performed properly, sighting should not tire you out.
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