IRONMAN SWIM SMART
An open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it 's important that you arrive on race day healthy, fit and prepared. Here's a top-10 checklist to help get you ready.
An open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it’s important that you arrive on race day healthy, fit and prepared. Here's a top-10 checklist to help get you ready. Race day should not be your first open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers, orientation (includes water clarity, depth and distance perception), and wearing a wetsuit if needed.
Proper training is the best way to reduce anxiety. It’s also a good idea to race shorter distance triathlons or single-sport events (for example, an open water swim event), as well as join clinics and club activities to prepare yourself for open water conditions. For extra guidance, talk to a coach or you
It’s important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the race website, event athlete guide and pre-race communication to familiarize yourself with the course. Keep in mind that every body of water is different—educate yourself on water currents and surf conditions, if applicable.. Study the event schedule to plan for optimal arrival and preparation.
As an athlete in training, you should take the proper steps to assess your health with your physician. The American Heart Association and European Society of Cardiology offer suggestions for cardiac screening of competitive athletes. These include a physical exam as well as an assessment of your family history, personal heart health and may include a recommendation of additional diagnostic studies. Wherever you live, we recommend you consult with your physician before you race
While training, if you experience chest pain or discomfort, shortness of breath, lightheadedness (dizziness) or blacking out, or have any other medical concerns or symptoms, consult your doctor immediately.
Focus on controlling as many factors as you can on race day. You should never race in equipment you haven’t trained in— this is not the time to test new gear. Make sure your wetsuit fits properly and that your goggles, swim cap and other accessories work properly. Prepare for the unexpected with backups of all your gear.
Get comfortable with the course by checking out water conditions, the swim entry and exit layouts, as well as turn buoy colors and locations. Take part in the official practice swim if one is offered. This provides you an opportunity to get oriented with the swim course. Identify navigation landmarks such as buildings or landscape features to use for sighting in every direction you’ll be swimming.
When competing, avoid exerting maximum effort from the start. Relax and focus on proper breathing technique as you establish a steady pace.
The IRONMAN Competition Rules allow for competitors to stop or rest at any time during the swim. If you or a fellow athlete needs help, raise your hand to alert a lifeguard or safety boat. Feel free to hold on to a static object like a raft, buoy, or dock. As long as you don’t use it to move forward, you won’t face disqualification.