Open water swimming for triathlon

These pages will give you a basic understanding of what to expect when open water swimming.

I cover the basic security points about open water swimming, and then move swiftly onto racing tips and tricks to help improve your triathlon swim time.Ten Safety Points

Swimming in open water ie: lake, sea or river is potentially very dangerous, so before I start talking about Open water swimming tips, I would like you to bear the following TEN SAFETY POINTS to bare in mind:

1. How are you going to be rescued if you have a problem? You must always consider this point most carefully.

a. The simplest solution would be to swim in water which is shallow enough for you to be able to stand on the bottom with your head out of the water. But even in this ‘ideal’ case you should have someone to supervise your swim.

b. If you will be out of your depth, then you must either swim in a marked and supervised area - or you must be accompanied by a boat. If you rely on a boat, then ensure that the occupants can keep up with you and are competent to rescue you. You must take time to consider every aspect of safety, and ensure that everyone knows what to do in case you have a problem.

c. If the area is new to you, then seek local advice about potential problems.

2. Never swim straight out from the beach : most problems such as cramp/ goggle adjustment etc to a swimmer will probably occur in the first ½ an hour of the swim, so make sure you can touch the bottom. Also windsurfers/ speedboats/rafts and leisure boats become more abundant the further away from the shore you swim.

3. Chose a place to swim that is marked out by buoys for swimmers : you will find that these areas are the best for swimming because the water at its maximum is just out of your depth . You will be able to concentrate on your swimming by being relaxed and the buoys will serve as good ‘turn around’ points. I do not recommend swimming anywhere other than marked swimming areas so it will mean looking for them.

4. Never EVER dive straight into unknown water: there could be a massive rock just under the surface ready to smash your brains in .

5. Always have a good meal before you venture to open water because you will need the energy for swimming and warmth BUT make sure you abide by the 2.5/3 hr rule between eating and swimming before you swim. Stomach cramp is a major concern for open water swimmers so be aware.

6. Never EVER swim in open water when there is a thunderstorm as the chances of being struck are very high.

7. In shallow, safe, marked out swim areas do not avoid swimming in the water if the water is aggressive as this is great training and fun. BUT..NEVER swim in the same conditions out of an unmarked area or in the open sea because boats and rafts WILL NOT see you. Seas and oceans will have ever changing weather conditions as well as deep water swells, tides and so on: BE WARNED.

8. Never swim if the weather and water conditions are extremes: in winter or during a gale force wind.

9. ALWAYS make sure you wear a very colourful swim hat at ALL-TIMES so that everybody, including kids in the swim areas can see YOU. You must be conspicuous at all times .

10. If in doubt, DO NOT SWIM....this includes macho triathletes/swimmers who may pressure you to start swimming.

Natural fear has to be overcome

All the above ten safety points must be taken into consideration before you start a training.
Open water should be very relaxing and give you a welcome break from the pool and the notorious chlorinated waters that leave our skin and hair very dry. If you are thinking of swimming for the first time in open water you WILL feel uneasy. All open water swimmers fear big fish, dark water, and the unknown.

I know that I am scared sh....ss of a fish. Once I saw one 30cm long. ‘That’s it, I’m out!’ I decided. How can you relax if you are constantly looking out for fish and hate submersing your head under murky water only to reveal your fear? The truth is you won’t , so what you do is find a really shallow swim area. Only now will you be able to relax and swim. Big fish and dark water don’t exist in two feet of water where kids are playing ball.

Cold Water: How Cold is Too Cold?

Nearly always, open water swimming is cold. But how much cold is too cold and how could you tell if you don't have a thermometer? Well the first check is the ‘hand check’ If the water around your hand after 10 seconds starts to become unbearable, then the water is certainly too cold to swim without a wetsuit. If your hand seems to be all right, then wade up to your thighs and ask yourself the same question. Are your feet becoming numb?

If so don’t swim without a wetsuit. If the water seems a little cold but you QUICKLY adapt to the temperature, then submerse your whole body. The water will at first take your breath away but swimming lightly now, ask the questions above. If you are finding that you ARE NOT WARM/ADAPTING to the temperature after 5 minutes of swimming then the water is too cold without a wetsuit. I would advise all swimmers in open water to wear a brightly coloured silicon swim hat . Not only will you be seen, but you will very much reduce the large loss of heat which would otherwise escape via your head.

Wetsuits for triathlon

Wetsuits

Wetsuits trap a thin layer of water in between you and the neoprene. Your body quickly warms up this water which keeps you warm when immersed in cold water. A fitted wetsuit should be TIGHT like a new skin and must never have loose or baggy areas because this will RUIN the warm layer of water around your body by constantly letting in cold water. The main areas for bad fitment are the neck and hip area. Your wetsuit must be tailor made if you want to be safely warm and want fast times.

The price for a triathlon wetsuit may well be between £200-250 but once you own one you will be ever so glad when you see other athletes SHAKING with cold because they have gone for an off the peg option. Wetsuits of this calibre are very special items of equipment and so must be looked after appropriately. You will notice that the very soft stretch neoprene under the arms is ever so delicate. It will be important to buy a special neoprene glue to touch up snags after aggressive swim starts and/or constant rubbing of the armpit area

Taking the wetsuit off in transition from swim to bike is very quick: a matter of seconds because the thin layer of water just lets the suit SLIP off. Getting the wetsuit on before a tri start will always be an effort especially if you are very sweaty (like putting on tight jeans after a hot bath). I strongly suggest never ever getting your wetsuit submersed in water or getting the inside even slightly wet before putting it on....because how ever much you try you will NOT get it on!

Swimming in a wetsuit does not mean you can take my above 10 safety points lightly. I always wear two thin swim hats in training as well as racing.

Hose down your wetsuit when you’ve finished with it because gravel and dirt will be inside from the transition. Hang your wetsuit up at ALL times on a plastic hanger or lie it flat under your bed. Never keep it folded, or even worse leave it rotting in a plastic bag for days on end.