Open water swimming, especially on race day, can cause stress and anxiety in open water beginners. However, with a little practice and a few tips, you can increase your confidence and feel more comfortable and confident in the water. We show you how to lose your fear and dominate the environment.
open water tricks for beginners
Practice, practice, practice
The more experience you gain swimming in open water before the race with Lifeguard Training, the better. As in any sport, the more you practice open water swimming, the safer and more comfortable you will feel. It sounds simple and it really is, but practice is the best thing you can do to feel more and more comfortable and confident swimming in the open water.
Get yourself a neoprene swimsuit
If you don’t have an open water swimsuit, you should consider investing in one. The swimsuit will not only keep you warm, but it will also offer you greater buoyancy, helping you stay above the surface of the water.
Open water swimsuits typically come in two styles: full and sleeveless. Full triathlon suits (with sleeves) are a little more expensive, but they are the best option. There will be tests where you have to wear a full suit and tests where you don’t. Normally, in tests where the water temperature is very low, the organization of the race requires the use of full neoprene suits to avoid possible hypothermia in the participants.
Sleeveless wetsuits are another option. Some swimmers prefer this option because it allows them to swim more freely by not having their arms and shoulders restricted. It also provides the triathlete with a more natural feel in the water.
Once you have your triathlon suit it’s a good idea to swim in it at least a few times before the race to make sure it fits and you feel comfortable in it.
selection of glasses
Swimming goggles come in all shapes, sizes, and colors. When it comes to outdoor swimming, making the right goggle selection will make all the difference.
The selection of the glasses will be made depending on the climatic conditions. On a cloudy or rainy day, you can opt for glasses with clear, light blue or yellow lenses. These three options will make it easier for you to see. If, on the other hand, it is a sunny day, “mirror” or “smoke” lenses will be your best option.
You can also choose to bring a second pair of glasses to each race. This way you can have a set of clear glasses and smoke glasses to choose from, depending on the weather.
Do a good warm-up
Performing a good warm-up before the race is essential to start it well. If you warm up before all your workouts, race day should be no different.
If entering the water before the race is allowed, warm up for about 15 minutes. This will get your blood flowing and prepare the body for what is coming. In addition, you will have the opportunity to adapt to the water and settle in for the race.
Position yourself correctly at the start
If you are an expert swimmer, get up front and in the center of the starting group. If you’re still a beginner, get behind and to the side.
Once the exit is given, take some time to enter and get used to the water. You will notice that you will practically not be able to swim comfortably due to the number of participants. Don’t be in a hurry, there is no reason to fight the chaos. Don’t worry about losing a few seconds at the start, because the more comfortable you feel, the better your swim will be.
When they start, the adrenaline shoots up. Some beginning open water triathletes find it hard to hold back and start swimming too fast. They often don’t realize this until after 100 or 200 meters, when their heart rate is through the roof and they’re gasping for air.
Instead of starting like crazy and struggling to finish, try starting slower than race pace and slowly pick up speed as you start to pick up the pace. In this way, you will end up stronger.
Calm down if you panic
Lastly, it is not uncommon for less experienced triathletes to experience some anxiety or even panic while swimming in open water. If this happens, try to calm down. It is best to pause and recover for a moment. Try to give yourself some time to try to relax. This pause will help your heart rate begin to stabilize little by little.