I started training last week for my first sprint triathlon that will be in October. I'm getting a little nervous about the swimming portion of the race the more I read about swimming with groups of people in open water. Anyone have any advice about this or any other aspect of the race?
Sprint Triathlon, anybody done one?
- Thread starter Amos2050
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anon_ph7vrsh7abnty
Guest
Is it open water or pool?
I've done several. I prefer an open water swim over pool because you have a little more space to spread out in a river/lake.
The key to swimming in a tri is to not try very hard. If swimming isn't your strongest leg, you really just need to conserve energy. I don't even use my legs until close to the finish to warm them up for the bike. Getting amped up/worried will only spike your heart rate.
Make sure you get there early with plenty of time to setup. My worst tri was scrambling to get ready and went into the water overstimulated. And, since this seems like your first, pad your setup time so you are extra confident.
Back to the water, people WILL grab you on accident. I was never taken under, but you have to get used to contact. I'd even practice it with a few friends beforehand if possible. Have them swim really tight to you and ask them to make it extra choppy. If there is a wind, expect chop. It does require you to turn your head a little more than you might normally expect in a pool. However, a tri at a pool will be way choppier than you might be used to as well.
Any other questions?
I've done several. I prefer an open water swim over pool because you have a little more space to spread out in a river/lake.
The key to swimming in a tri is to not try very hard. If swimming isn't your strongest leg, you really just need to conserve energy. I don't even use my legs until close to the finish to warm them up for the bike. Getting amped up/worried will only spike your heart rate.
Make sure you get there early with plenty of time to setup. My worst tri was scrambling to get ready and went into the water overstimulated. And, since this seems like your first, pad your setup time so you are extra confident.
Back to the water, people WILL grab you on accident. I was never taken under, but you have to get used to contact. I'd even practice it with a few friends beforehand if possible. Have them swim really tight to you and ask them to make it extra choppy. If there is a wind, expect chop. It does require you to turn your head a little more than you might normally expect in a pool. However, a tri at a pool will be way choppier than you might be used to as well.
Any other questions?
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anon_ph7vrsh7abnty
Guest
Oh. A couple of other things;
Have you practiced sighting?
Can you recover/breath on both sides of your body?
Have you practiced sighting?
Can you recover/breath on both sides of your body?
Thanks so much for the advice! Swimming will definitely be my weakest. I have swam a little here in there in past, usually just for rehabbing an injury but nothing to this degree. I found a 50 meter pool near me just tried to swim 750 meters without resting. On Friday, I was at around 25 minutes which I think is pretty slow. I have read were it is helpful to find a instructor to help on form and technique, you think it would be worth it or just try to watch youtube videos?
The race I am doing will be in open water and I have not practiced swimming that way. However, there is a lake near my house where I can practice and get used to sighting. I think right now my breathing favors just one side, that is why I am thinking a few lessons could really help...
As of now my weekly training consists of swimming 750 meters on Monday, Wednesday, Friday; running 5K on Tuesday, Thursday, Saturday; biking 10K on Wednesday and 20K on Sunday. Any thoughts on a training schedule? Does this look ok or do I need to make any changes?
Also, did you follow any specific diet leading up to the race?
Sorry for all the questions, it is great to be able to get some advice from people that have done this before!
The race I am doing will be in open water and I have not practiced swimming that way. However, there is a lake near my house where I can practice and get used to sighting. I think right now my breathing favors just one side, that is why I am thinking a few lessons could really help...
As of now my weekly training consists of swimming 750 meters on Monday, Wednesday, Friday; running 5K on Tuesday, Thursday, Saturday; biking 10K on Wednesday and 20K on Sunday. Any thoughts on a training schedule? Does this look ok or do I need to make any changes?
Also, did you follow any specific diet leading up to the race?
Sorry for all the questions, it is great to be able to get some advice from people that have done this before!
If you are not a swimmer and your first sprint is an open water (especially at 750) it would be wise and very helpful to sign up with a training group with an instructor or find a swim coach.
The swim is the shortest of the three and so you do just want to become proficient and conserve energy but 750 open water isn't easy and learning how to rescue breath on both sides, work on sighting and get comfortable swimming open water and open water with a group.
The swim is the shortest of the three and so you do just want to become proficient and conserve energy but 750 open water isn't easy and learning how to rescue breath on both sides, work on sighting and get comfortable swimming open water and open water with a group.
Have a rest day in you week. You could vary your swimming a bit and put some sprints and breathing sets in. At some point your swim workouts probably need to total around 1000-1250 meters.
At your peak workouts I would feel comfortable running and biking around 50% longer than what's required in the race.
You also want to work on transitions which is where a training group comes in handy as they will do a few "bricks" which is practicing two of the three and work the transitions. These are very good workouts and will closely simulate what the race will be like.
Diet like anything helps but you will need protein and good calories if you are training hard 5-6 days a week.
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anon_ph7vrsh7abnty
Guest
First, 2082 had incredible advice. Follow all of it.
I self taught how to swim, but I still regret it. I'm only ok at it because my body type is a near match of Phelps, and I study videos like I just broke from the Matrix. I'd obviously favor getting a coach if you have the time/money.
Overtrain the lengths of your race just like 2082 said, especially for a sprint. There is no reason not to at those distances.
Also, you should have at least one recovery day and two to three days of lifting as well. Your body will degrade if it's only cardio. The lifting doesn't have to be long if you are smart. 20-30 minutes of low rep strength work is plenty of you are efficient.
You could never stretch too much. You are probably working on your mobility half as much as you should at best. If you keep doing these, it will catch up to you really, really fast if you aren't working on this as well.
Food? My biggest recommendation and bummer: No alcohol for at least a month prior to the race. Zero. If you can expand it further than that, you will be even happier with your result. I'd also eliminate all dairy in that time frame. If that feels too restrictive, I'd only allow great fermented dairy from reputable brands like Siggis. Why? No cramps. Ever. I'm totally serious. In the times I eliminated alcohol and dairy, I never once had even the hint of a cramp.
Other food favorites: sweet potato, berries, zero carb isolate protein powder (like isopure), chicken and rice.
I self taught how to swim, but I still regret it. I'm only ok at it because my body type is a near match of Phelps, and I study videos like I just broke from the Matrix. I'd obviously favor getting a coach if you have the time/money.
Overtrain the lengths of your race just like 2082 said, especially for a sprint. There is no reason not to at those distances.
Also, you should have at least one recovery day and two to three days of lifting as well. Your body will degrade if it's only cardio. The lifting doesn't have to be long if you are smart. 20-30 minutes of low rep strength work is plenty of you are efficient.
You could never stretch too much. You are probably working on your mobility half as much as you should at best. If you keep doing these, it will catch up to you really, really fast if you aren't working on this as well.
Food? My biggest recommendation and bummer: No alcohol for at least a month prior to the race. Zero. If you can expand it further than that, you will be even happier with your result. I'd also eliminate all dairy in that time frame. If that feels too restrictive, I'd only allow great fermented dairy from reputable brands like Siggis. Why? No cramps. Ever. I'm totally serious. In the times I eliminated alcohol and dairy, I never once had even the hint of a cramp.
Other food favorites: sweet potato, berries, zero carb isolate protein powder (like isopure), chicken and rice.
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anon_ph7vrsh7abnty
Guest
I should also mention that being a slower swimmer works to your advantage in that you'll probably have less of a pile up as you move through the water. The "hot zone" is after the elites and lower mid-level swimmers.
P.S. I've never been beaten because someone simply outswam me. Just another reason to stay calm during that stretch.
P.S. I've never been beaten because someone simply outswam me. Just another reason to stay calm during that stretch.
Excellent points. If you are competing for time remember it is much easier to push yourself to go a little faster on the Bike and run. Kill the run.
@3Gamma @Adverpoke @osu2082 Just wanted to tell thanks to you all for the great advice. My sprint triathlon was last Sunday with a finishing time of 1 hour 32 min 45 sec (swimming-20:45, biking-48:33, running-23:28).
I really have no idea how good or bad my final times were, but the whole process of training and competing has been for many reasons a very impactful journey. I don't think I mentioned this in my earlier posts but I live in a somewhat remote part of Taiwan so the ability to seek advice can be somewhat limited. So, I really do appreciate everyone taking the time to help.
If anyone ever wants to experience a triathlon in Taiwan I would love to host you!
I really have no idea how good or bad my final times were, but the whole process of training and competing has been for many reasons a very impactful journey. I don't think I mentioned this in my earlier posts but I live in a somewhat remote part of Taiwan so the ability to seek advice can be somewhat limited. So, I really do appreciate everyone taking the time to help.
If anyone ever wants to experience a triathlon in Taiwan I would love to host you!