How To Not Panic In An Open Water Race Start | Triathlon Raceday Swim Tips
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- Опубліковано 8 лип 2024
- If you’ve ever experienced anxiety around the swim start in a triathlon, don’t worry, you’re not alone -even strong swimmers can struggle with the start of a triathlon swim. With experience and practice, this fear can be tackled and we’re here to help!
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📹 7 Things You Need For Your First Open Water Swim 👉 gtn.io/FirstOWSwim
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What are your open water swimming and triathlon racing experiences? Share them with us 🏊♂️
I haven’t done an open water swim. Will start in June
I have had a couple of panic attacks. Mostly related to going out too hard without a proper warmup. Another had to do with another swimmer coming over my back at the start line and pushing me under. 🙄
Thanks, there is some solid advice here for all levels!
Having done one this weekend - my advice would be don’t worry about the freezing cold... you’ll go numb 3 minutes in... ha!
@@Newfh Gee'zuz, I thought I was training for a race, looks like I have to supplement my Brick Workouts with MMA.
@@alexyagoub9067 Ha! What Wetsuit did you buy?
I panicked in almost every triathlon mass swim start I ever participated. After 50 m I had swallowed enough water to consider to just turn around. But after a few breaststrokes this usually subsides. It helped me to warm up in the water before the race and not to start too fast (which is somewhat tough in the heat of a race).
Did my first tri, and the first 2 minutes were the biggest shock. Any amount of pool swimming doesn’t prep you for the madness of a beach start!!
I felt it yesterday, I almost died and had to be rescued. But I'll keep practicing open water swimming 🏊💪🏾
Just did my first sprint triathlon with open water swim. I trained for the swim by doing 1500m pool swim twice weekly for about 6 weeks and I thought I was ready. However, the weather the day of the triathlon was windy and the first leg of the swim was into the wind and waves. I was barely able to breath and swallowed a lot of water, it was a huge struggle to get to the first buoy. It was wasn’t pretty but eventually I fought my way around the course forced to use breast stroke for most of it. Many athletes disqualified because they couldn’t complete the swim and I saw a few rescues take place near me. Bottom line, pool swimming is not adequate training for open water competition.
Thanks Heather! Just what I’ve been looking for. I recently completed my first Triathlon. I experienced this panic at the very beginning of the swim. Almost talked myself into quitting, but I kept reminding myself that I had a suit on, and that there was a lot of help around me. That helped me calm down. My heart rate did spike, so I also flipped to my back, and I floated for a minute as I calmed down. This also was super helpful. Working on my second triathlon, and doing more ows to overcome irrational fears plus being more comfortable in open water.
I had the same !!! :) I’m practicing open water now with groups
@@gerardkein one more thing to share.. I would say the biggest thing that has helped me while practicing in open water is learning how to pace myself. I’m a new swimmer, and I was pushing too hard at the beginning of a swim. This was not helping my heart rate when you add the anxiety on top of it. I learned to take it easy for the first 200-300 meters than gradually increase speed. This really helped me get settled during a race and swim my race instead of focusing on others. It actually made me faster by being slower up front. Good luck 🤙🏽.
@@ngdawgs1 That is really a good advice, thank you! I am just after my first tri today and I had so many panic moments during swim that I wasn't even sure if I will be able to get out of the water. I started hard, then I swam into maaaany slower swimmers, then my rhythm broke, then I had problems with breathing, then I was starting to panic. Will do my best to improve next time! thanks for advice!
@@Lektorskirap congrats on your first Tri! Thats always the worst one 😵💫. Now you know what to expect and can start making adjustments 🤓. Just remember that you have to race your race and not worry about anyone else. Basically stick to your game day plan. Helps stay relaxed, avoid the panics, and I usually end up passing many that burned their match too early 😃. Good luck 🥳
@@ngdawgs1 Thank you so much! I really appreciate it
I remember a swim course in a murky river. It was a rolling start and I gingerly jumped in only to bob back up & hit my head on the pier & swallow some river muck. That set the tempo for my day--it was not a good day.
When I train in the pool I Swim 100 to 200 hundred yards with my head out of water without my goggles. Water polo swimming my coach calls it. Other swimmers look at me like I’m a weirdo but when it gets crazy at the swim start it really is nice to have it in the bag.
Planning is key. I prefer to start at the back and get up to my planned pace, this saves a lot of stress. Do not assume that the swimmers in front of you are keeping a straight line, look every 50m or so! Drafting does help a lot when swimming, practice it. Learn to breath on both sides, on open waters you’ll need it. If you’re using a wetsuit things are so much easier, it also helps if you fear hitting a jellyfish (with many swimmers in front of you this is highly unlikely but still...)
First off, I love this channel and your videos. You offer very practical advice and are calm and believable when you do it. I'm getting ready for my first triathlon and up till now I've primarily been concerned with the humiliation factor. But now I can add losing goggles, straying off course, having trouble breathing, hitting my head on piers, slapping otters and generalized panic. Dear God, what have I done....
You will do well - stay encourage
Glad our tips help - you're going to be great!
😂 Same thoughts.... Slowing down help. PLUS, some camomile tea before the race.
God is having a big grin on you mate 😂😂
The first 100 yards of every race Ive done is met with hyperventilating and breast stroking. Recently did St. george 70.3 May 1st- the water was 61 degrees. We were not allowed to warm up in the water so the initial shock I think hit everyone except the pros who had 20 minutes in the water prior. I knew the shock would happen this time so I was plenty prepared for it but it still happened. And I didn't settle in until the after the first buoy. But there was a ton of people being plucked out of the water there and multiple people on the rest rafts.
It has taken me a LONG time to get used to swimming in the open water and overcoming that fear of looking down at the darkness. I swim in a lake primarily and had crazy fears of sharks (yes I know they aren't there-but theyre in my head), seeing a body float up to me, having something grab me and pull me down. I just have to tell myself those fears are not realistic and just go somewhere happy in my head or use a montra. I will say- it helps tremendously swimming with other people. And I got one of those swim buoys too- Ive never had to use it but the knowledge its there and I can use it anytime helps.
I have exactly the same fears you describe. I am happy for you that you were able to overcome them. This gives me hope as I am still working zu get rid of them.
good to know I'm not alone with these fears (dead bodies, giant fish, fishnet I enmesh in etc.); it really helps :)) thx
This is wild, I have the same dead body and fish fears and also hyperventilated yesterday at my first 5150
I did one mini tri a few years ago. The swim was the most panicked 10 minutes of my life! Treading water at the start made me anxious (I thought it was tiring me!) then having a million people around you, then there is knowing which way to swim, then I was totally petrified of drowning the whole time. I was hyperventilating the whole 300metres to the point where I swam breast stroke with my head above water the whole time, was so wobbly on my feet when I got out from adrenaline pumping. But, I continued on, didn’t drown and ended up not doing to badly! I was second last out of the swim though! Haven’t done a tri since but think about it regularly!
Hopefully with these tips and some consistent practise you can think about actioning a return to a triathlon.
I just finished my first sprint swim in the ocean. Having only practiced in the pool, it was a complete disaster. All my plans went out the window. Like you I swam the first 100 meter with my head out the water while simultaneously holding breath while diving under the waves. I could never get my breathing under control. After 100 meter I had to flip on my back to rest, then finally got some half together breast strokes mixed in with some terrible crawl. My breathing was still out of sink. With 100 meter left the breathing seemed better but my legs were jelly from so much panic treading.
@@JohnLee-ot5ed I'm a good pool swimmer and very confident but yesterday I tried open water swimming at a event in my city for the first time and 50 meter into it I started panicking, I couldn't control my breathing, couldn't see anything, I was disoriented and had to roll no my back and ask for help, luckily the event's life savers where around me and took me to the shore, it was terrible but I'll keep practicing. I thought I was going to die, I lost my swimming abilities lol
I also panicked and hyperventilated during my first Sprint triathlon. It was a real battle to catch my breath, I breastroked and swam on my back for a good portion of the swim and it was only 500m... This weekend was my 2nd triathlon, Olympic distance this time. But I survived and did not panic at all. There was multiple reasons for this little victory: 1. a proper swimming wetsuit for added buoyancy (surf wetsuit are not meant for swimming...) 2. some open water training 3. swimming and getting wet before the race start 4. pre-race recognition of buoys and water and 5. purposefully forgetting it was a race, no running to the water and only focusing on getting into a nice rhythm and good technique for the first 100m (best advice of all). And despite my slow start I finished in middle of pack of my category.
I have struggled in every open water swim Tri I’ve participated in. From a training aspect I have spent much time dedicated to open water swim and have grown quite comfortable with it this year. Then I did my first Tri of season and all my struggles came back during the swim. I know I CAN do it, my nerves got the best of me. I’ve added in some better warm up techniques, a “race start plan” (ie begin with some breast strokes at an easy pace away from the main group), and some box breathing right before the gun goes off. Haven’t replicated race day conditions since my last freak out, but I feel I’m mentally prepared for the Des Moines 1/2 tomorrow morning! Thanks for the great video!
I did my first sprint Tri yesterday and did not train open water or in a wetsuit because I’ve always been a strong swimmer and figured I’d be fine. Total panic attack. I did the whole thing breaststroke. I really thought I wasn’t going to finish. But I did it!
I actually swim with my eyes closed except when sighting. I’m afraid to see what is under the water whether it is murky or clear.
Really helpful content GTN. I’ve had a few of those starts where I can’t breath & had to lie on my back & kick to relax. Thanks 👍
Exactly what I needed! :)
Love the suspenseful music in the beginning
Thanks fo the great advice heather.
I panic because I know I'm no longer at the top of the food chain. Case in point, at my very first triathlon, a small child ran across the beach yelling, "mommy, mommy, daddy caught a shark!". What unexpected things can happen? On my most recent race, I smacked a sea otter! On one stroke I smacked something rocky, then on the next, as I go up to breathe, a sea otter pops up about a foot from my face and to the right. I figure I knocked his breakfast as he was rising to the surface. I felt so bad.
Amazing stories!
Thanks very informative
My thoughts go to the family of the person who lost his life during the first leg of the St George Ironman 70.3.
We also lost a person during the IM Augusta 70.3 a few weeks ago 🥺. Unfortunate n sad occurrence. IM staff did all that they could (including swimmers). It highlights the importance of being as prepared as possible for the swim since it is probably the most stressful.
Some great advice there
My 2nd Sprint Triathlon was an open water swim in the Cotswolds UK, despite having done an introductory OWS course the day before, all of that knowledge went out of the window as soon as the starting claxon went (unexpectedly early - for me at least). I panicked went off too quickly (trying to race the people around me), went off course, couldn't see the buoys because of the low sun and leaky goggles and generally had a pretty terrible time as I was in panic mode for most of the 750m swim. I could barely stand up when I got out of the water as I was so exhausted and dizzy and almost quit in T1. But I carried on, got back in the groove on the bike and even managed a PB on the run 🏊♂️🚴♂️🏃♂️
Bucs?
@@SirTechnomau5 ?
@@MrSeether75 was it bucs sprint?
@@SirTechnomau5 It was The Cotswolds Sprint Triathlon near Cirencester. In September 2019 👍
I have no idea why this is encouraging, but it is. I guess because I've started referring to that bike portion as what will be my "cause of death" so to read that you had portion that bombed and another being victorious (from a personal perspective) is what I needed to hear.
Step 1: Don’t Panic 😅
Last 2 mass starts I've had panic attacks. Thanks for the video
Great video
I have struggled with this in almost every race.
Aside, have you done a kit review for colder water?
I went the wrong way going to the race, got stuck in terrible traffic and missed my start time. Was not moving in a traffic jam for about an hour. Then couldn't find anywhere on transition to put my bike. Luckily the race was GPS tracker tracked and a staggered start, so you could start at any time. But was very stressful.
I'm so happy that I found this channel and that you guys make this content. Thank you. Good luck everybody with the upcoming race season!
I just hung back and let everyone get a couple body lengths in front. However, if nobody ever told me about this, I never would have had any anxiety when I was a beginner.
I’ll tell you what I don’t like, deep water starts. Keep it on the beach please!
I got panicked at the start due to temperature of water! I was training on warm swiming pool water! Couldn't do 100m because breathing was so intense that it was impossible to continue!
I did my first triathlon sprint last year. Now granted, I had only been working on swimming for 4-5 months and still didn't have my breathing figured out. Should I breathe every 4th stroke, 3rd, 2nd? My legs already feel tired. Is it going to get worse? I put my face in the water, can't see anything! Holy crap, I'm pretty far out. I freaked out and spent A LOT of time on my back. Almost yelled for help and quit. However going back to the pool did help with a lot of those things. I do have my breathing figured out now. If you start to feel fatigued, it really doesn't get any worse. Cleaned up my stroke immensely, and manage about a19- 20 minute half mile swim and just overall more comfortable in the water. Hoping between all that and a little experience I will be much calm in the water. I need redemption for the embarrassing 32 minutes I spent in the water last year. I think it's just getting out of my own head now.
Hi thank you for the video, but you didn't address the one thing you brought up at the beginning, which was panic from getting the breathing wrong.
Got any tips on how to deal with very cold water paralyzing your face muscles when you dive in? I find that to increase panic a lot and very hard to adapt to. Tried to apply deer tallow cream but to no avail.
As someone who routinely swims in the SF Bay where the water is 55 degrees or colder, it comes down to something called vagal tone. You simply need more cold water exposure and you will acclimate to it. Take cold showers, put your face in ice cold water, etc. if you don't have access to a cold body of water. I find it takes many weeks of 2-3 exposures a week to build it up. People who skip a few weeks and then jump into the bay in the winter usually go into shock.
I swim on race day and race day only. Panic is a given for the first 400 meters😂. Don't listen to me for swim advice is some of the best advice you'll get.
What do ya do if your goggles break?
👍👍👍
Can you rest during the swim in a half Ironman? If yes how please explain nobody is talking about this thanks
Where was this when I panicked in my race two days ago????
Just a question why don't you have any tri suit on your store?
We use Orca Tri suits! You can head over to their website to view the suits we use. Who knows, in the future we might have our very own suits!
Is it just me or does anyone else really struggle with front crawl in colder waters. I feel like I'm immediately out of breath probably due to high heart rate due to my body trying to keep me warm, Any tips anyone has would be great!? Maybe I just need to get into cold water more?
Have you checked out our cold water swimming video? We interview a scientist who explains why it can feel harder to breath.
@@heatherfell_oly I'll check it out now! Thank you so much for the response! #starstruck
Where was this video filmed?
Vobster Quay 🙂
I feel like a shark or something from underneath is going to come and toss me up in the air , and those jelly fish sting
My fear is something in the water getting me 😅 Like a fish 🐟 nibling me or a crocodile 🐊 I like pools where the water is clear and there isn't anything alive except humans.
How not to panic : don't panic