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Download PDF Training Tips for Beginner Swimmers and Triathletes

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Swimming can be really intimidating and cause you to feel tense.

Triathlon Training : Proper Swimming Techniques

The more tense you are, the more likely it will feel like an uphill struggle. This will then allow you to focus on the elements of your stroke that you intend to work on. Aim to break your learning down into segments by working out what your milestones are, and not just in terms of distance. Focus on working out your map to get to the distance: getting comfortable in the water, floating, moving forward and then making moving easier.

My Advice For Surviving a Triathlon Swim:

With your hands, aim to enter the water slightly wide of the centre — you want to keep your arms in line with your shoulders and hips — and finger tips entering the water first. The first thing I always want to work on is getting someone as high in the water as possible — making sure the back, bum and legs are all at the surface.

Focus on lengthening your spine and legs not necessarily your arms and making yourself as long as possible. How to stop your legs from sinking in the swim. Saving energy by kicking your legs and providing some propulsion is very important. Focus your kick from the hip — your knee should be almost straight — and keep your kicks smooth and calm. A relaxed and easy movement is best. How much should you kick in front crawl?

Front-crawl kick beat: what it means. Aim for big circles with your arms. This body roll will help you move your arms smoother, reach further, give you more power and, most importantly, make it easier for you to breathe, easier to turn your head and easier to find air. How much should your body rotate in front crawl? Front crawl technique session: improve your rotation.

The gun for the elite racers goes off.

I watch professionals struggling to get up and over waves, being pushed back and down constantly. It might sound odd, but seeing this actually made me kind of happy. If even the pros struggle a bit at the swim when the conditions are rough, then I felt I had permission to struggle, as well. I just fall back on the basics. At times the water thrashes me around and pushes me under.


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In those times my heart races, so I try to calm myself by taking longer strokes and deeper breaths, even if it means slowing down my pace for a moment. The course is two laps, and features a small beach run in between. When I emerge from the water after the first lap, a bit fatigued but invigorated at the same time, I jumped back in for lap number two with zero hesitation. Big mistake. In my confidence, I ended up making a course for the wrong buoy and had to double back just yards away from reaching it.


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  • A bit frustrating, but—again—I fall back on the basics, hunker down, and just swim. Cold as hell, alive, and feeling like anything is possible.

    11 Key Beginner Triathlon Tips From Top Coaches - CTS

    I did it! Now all I had to do was ride 56 miles and run Type keyword s to search. Today's Top Stories. But that's not to say you can't use drills and exercises to help simulate aspects of your open water race experience. There are no walls to push off from or make use of for added speed and momentary respite. To replicate the effort of a longer swim in the pool try this simple drill:. Begin by swimming m continuously, without pausing or touching the pool walls at each end.

    Remember to factor in a 'no-touch' turn around as you approach the wall. If space in the pool allows, loop under the lane ropes to give yourself a larger turning circle, and swim to the other end within the same lane. Ideally, you might put in a few recce swims at your triathlon venue but, realistically, unless it is local, you may need to bank on arriving early on the day, or the day before, to check it out.

    Essential Swimming Technique for Triathletes

    If arriving a day early is viable, get a practise swim in. We're not talking far; just so you can get a feel for the surroundings, what's underfoot, what the entry and exit look like, and whether you have to re-enter at any point during the swim. Tip: Look at the swim course and work out whether there are any large, fixed landmarks pylons, tall buildings or notable trees on the horizon that you can loosely use for sighting. Don't become unstuck on race day because you're not familiar with the ins and outs literally of your wetsuit.

    Practise getting in and out of it prior to your event allow at least 15 minutes to put it on , and get accustomed to swimming in it — even if your only opportunity is in the pool. The added buoyancy may change your stroke somewhat, so familiarise yourself with how this is likely to feel. On race day, use lubrication to aid getting the suit on and off, and 'flush' your wetsuit before you line up for the start. Flushing, where you remove excess water and squeeze out air, creates a vacuum-packed effect, hugging your body for a better fit. Simply immerse yourself and let your suit fill with water, then return to land, squeeze out the excess and secure your suit in position.

    View the Speedo Wetsuit range here. Although not nearly as easy to coordinate as bike-run brick sessions, swim-bike transitions are worth the investment of your time — namely because of two words: vascular shunt. This happens when your body transfers its efforts from being horizontal in the water to being vertical, as you emerge from the water into transition. In other words, the blood is swiftly moved from the muscles previously doing the work the upper body to the muscles suddenly in use, as you run towards T1.