Triathlon training tips for open water swimming: Strategies to avoid panic
Triathlon enthusiasts, take note! Open water swimming can be a daunting experience, but with the right strategies, you can overcome your fears and swim with confidence. Olympic coach Paul Asmuth shares his expertise on how to achieve 'open-water safety mastery' and stay calm during your next triathlon.
Here are three key strategies to help you avoid panic in open water:
- Make visibility your safety plan
One simple yet effective tip is to wear a swim buoy. Asmuth recommends using a brightly colored inflatable buoy, which can be easily spotted by boats, paddleboarders, and fellow swimmers. While it's not a lifesaving device, it provides peace of mind and makes you more visible in the water. Asmuth shares a personal anecdote, explaining how his wife can watch him during training, ensuring she always knows his location.
- Start small and build confidence
Contrary to popular belief, Asmuth advises against training in large bodies of water to prepare for races. Instead, he suggests starting in a shallow area and gradually building confidence. Create a short, repeatable course in water shallow enough to stand in, allowing you to ease into the experience. This approach helps swimmers get oriented and build confidence, as Asmuth demonstrates through his own marathon swimming training in the Russian River.
- Pause and reset when you panic
Even experienced swimmers can experience moments of panic. Asmuth emphasizes the importance of knowing how to respond when anxiety strikes. Instead of powering through, take a moment to pause and relax. Rolling onto your back and taking backstroke strokes can help calm your nerves and breathe. Asmuth advises against sitting up vertically, as it requires more energy and can lead to swallowing water in choppy conditions. Remember, support kayaks and paddleboards are there to assist you when needed.
Asmuth also encourages swimmers to remember that everyone faces unexpected challenges during races. The conditions may be hot, cold, or filled with jellyfish, but it's a shared experience. By focusing on your response to these conditions, you can gain open-water confidence and enjoy the swim.
In conclusion, by implementing these strategies, triathletes can approach open water swimming with a sense of safety and confidence. Asmuth's tips emphasize the importance of visibility, building confidence through small steps, and knowing how to reset during moments of panic. So, the next time you venture into open water, remember these strategies and swim with a calm and controlled mindset.
