Swim to Success

Mastering the 10 Biggest Triathlon Swimming Obstacles

For triathletes, the swimming segment often feels like the daunting prelude to the main event. Whether you're a newbie gearing up for your first triathlon or a seasoned swimmer seeking to finesse your technique, navigating the waters comes with its own set of challenges. Fear not! Here's a comprehensive guide addressing the top ten hurdles in triathlon swimming and their savvy solutions.

1. Motivation to Get in the Pool: Ah, the struggle to summon the willpower for that pool plunge. But fear not, fellow triathletes, and embrace the power of camaraderie by swimming with others. Social pressure can be a friendly nudge towards consistency. Additionally, scheduling a race on the calendar serves as a tangible goal, giving your training a tangible purpose, goal and structure.

2. Leg Propulsion: The secret to efficient leg propulsion lies in mastering the art of micro-kicking. Think small, deliberate kicks with minimal amplitude. Train your kicks during warm-ups, focusing on 4 and 6 beat kicking drills. Moreover, head position plays a pivotal role in enhancing body position, reducing drag, and maximizing the efficacy of your kick. Engaging core muscles ensures a streamlined body position for an overall improved performance.

3. Breathing: Anxiety often accompanies breathing struggles, primarily due to shallow breaths. To combat this, exhale fully underwater, allowing for relaxed inhalation above water. Start with unilateral breathing if needed, and sink-down drills can work wonders in easing underwater tensions.

4. Swimming in the Right Zones and Paces: Mastering your swimming pace is an art. Use the Rate of Perceived Exertion (RPE) to gauge your effort. Mentally segment your intensity between easy and all-out, distributing percentages accordingly. Crafting exercises for various speeds aids in honing your skills across different zones.

5. Porting Pool Speed to Open Water: Transitioning from pool to open water can be a game-changer. Recognize that pool push-offs grant an advantage, but factors like wetsuits and buoyancy in salt water can offset these differences. Focus on sighting techniques and reducing anxiety by practicing with others in the pool to mimic the open water "washing machine" effect.

6. Swimming Straight in Open Water: Sighting is your compass in open water. Practice it diligently in the pool. In your recon swim, check for large landmarks in front of you and underwater repetitive structures (like sand lines). During the race, follow the general direction of the swimmers around you or remain relative to a lateral landmark like a coastline. 

7. A Well Fit Wetsuit: A wetsuit that fits well is a swimmer's best friend. Ensure a snug yet comfortable fit, paying close attention to neoprene quality. Seek advice or try different brands before investing, perhaps during a test day. On race day, calmness and a touch of lubrication will ease the fitting process. Ensure your neck is tight but not so tight it rubs during the swim.

8. Speed or Endurance Training: Swim sessions focus relatively more on speed intervals. While endurance training holds significance for longer races, technical form. The FTP interval trainings are the key to faster swimming, which can easily be turned into endurance, the closer to race day.

9. Body Pains in Swimming: Calf cramps will diminish with more practice. Smaller goggle size fitting the eye socket and larger nose bridges reduce pressure pains, but it is recommended to test a few goggles. Remember that technique is key to avoiding shoulder pain.

10. Overcome swim plateau: Form precedes fitness in swimming. Focus on body position, balance, and reducing resistance to push past plateaus.

Triathlon swimming is a dynamic blend of skill, endurance, and mental fortitude. By tackling these obstacles head-on, you're well on your way to conquering the waters with confidence.

Don't forget. It is the small daily steps that the turn into habits, patterns and beliefs ingrained in body and mind. Embrace the journey and most importantly, enjoy the swim!

​Reference: TriDot Podcast EP 216 with Will Usher and JoJo Nami. Listen to it here

Read the other posts, part of a trilogy "Tri to Success"
1. Swim to Success (19/11)
2. Bike to Success (20/12) 
3. Run to Success (27/12))​