Swim Training
IN-RACE SWIM CHALLENGES AND COPING STRATEGIES
By Marty Gaal
We face challenges at every triathlon — whether we’re first-timers or Olympic hopefuls. While each leg can be tough, the swim tends to be the most intimidating to newer athletes. This article includes a few scenarios you may eventually face during the swim, and what you can do to successfully deal with each challenge.
Anxiety/panic attack during the swim
Becoming anxious or freaked out during the swim is a very common occurrence and a quick way to DNF (did not finish). The stress reaction causes your heart rate to skyrocket and may cause you to hyperventilate. If you don’t quickly short circuit the process, a panicked state soon sets in and your confident mental game falls to pieces.
As soon as you realize you are starting to panic, you must stay focused and take control of your body with your mind. If you are not in a crowd, it can help to roll on your back and take a few deep breaths while thinking calming thoughts. If you are in the middle of a big pack this won’t be possible, but you can ease your effort level and do your best to take deeper breaths. According to USA Triathlon rules, you are allowed to hang onto the side of a water craft and recover, provided you do not make forward progress.
Calming routines during the race include rhythmic breathing and positive self-talk (you can do this; you are strong). The best antidote for this particular issue is plenty of open water practice — ideally somewhere similar to the race course.
Starting too fast
“Everyone starts out too fast in the swim and you have to keep that in mind when you start the race and try not to be victim to racing way above your ability early in the race,” said pro triathlete Brian Fleischmann. “Recovering in the midst of the swim if you have overextended yourself in the first few 100 meters is easier said than done, but with a bit of practice and simulating this scenario, it can be executed properly.”
When you feel like you can’t continue at the pace you have started out with, just take 15 strokes at a much easier pace while mentally and physically regrouping prior to picking up the pace again, Fleischmann recommends. You can practice in the pool by doing intervals. Try 4x200 meters with the first 100m all out, then 25m easy followed by 75m at race pace. Keep in mind that race pace and all out are two different effort levels.
Tough to sight buoys due to chop/bad weather
As you wait on the shore, making final adjustments to your wetsuit, goggles and mental psyche, you experience a spike in your heart rate, said Division I swimmer and age group triathlete Erin Cutrell.
62 USA TRIATHLON SUMMER 2011
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