More Than Our Story

Triathlon Tips: Leave The Pool

More Than Our Story founder, Daniel Hight, swimming at the Welland International Flatwater Centre.

Table of Contents

Swimming: Part 2

Exploring Open Water Swimming

Open water swimming, often considered the purest form of the sport, offers a unique and exhilarating experience for swimmers of all levels. Unlike the controlled environment of a pool, open water swimming takes place in natural bodies of water such as lakes, rivers, seas, and oceans. This adventurous pursuit not only provides physical benefits but also connects swimmers with nature in a profound and immersive way. Let’s dive into the world of open water swimming to understand its appeals, challenges, and tips for beginners and races alike.

The Appeal of Open Water Swimming

Open water swimming attracts enthusiasts for various reasons. For many, it’s the freedom and sense of exploration that draws them to the open water. Unlike swimming laps in a pool, open water offers an ever-changing environment with different currents, temperatures, and wildlife encounters. The feeling of gliding through expansive waters under the open sky is both freeing and invigorating.

Furthermore, open water swimming provides a mental escape from the confines of everyday life. Immersed in the tranquility of nature, swimmers experience a sense of peace and mindfulness that is hard to replicate elsewhere. The rhythmic motion of swimming combined with the soothing sounds of water creates a meditative state conducive to relaxation and introspection.

The Challenges of Open Water Swimming

While open water swimming offers unique rewards, it also presents unique challenges that require careful consideration and preparation. One of the primary challenges is the unpredictability of the environment. Swimmers must contend with factors such as water temperature, currents, waves, marine life and weather conditions, all of which can significantly impact their safety and performance.

Navigation is another key challenge in open water swimming. Unlike in a pool where swimmers follow clearly marked lanes, open water swimmers must rely on sighting techniques to maintain their course. This requires a combination of skills, including sighting landmarks, using buoys as reference points, and adjusting stroke and breathing techniques to stay on course.

Safety is paramount in open water swimming. Swimmers should always be mindful of their surroundings and aware of potential hazards such as the unpredictable depth of the water, boats, currents, tides, marine life, and submerged obstacles, as well as the other people in the water. This last one takes a lot of getting used to – especially during races and when jockeying for position – it’s not uncommon to catch a hand, knee or foot to the face. Just stay calm, readjust your googles and carry on. Wearing a brightly colored swim cap, using a safety buoy, and swimming with a friend or in organized events with safety personnel are essential to minimize risks.

The Advantages of Open Water Swimming

Open water swimming is perfect training for triathletes – not only does it simulate race day – there’s really no substitute for it. The challenges listed below highlight all the reasons why triathletes should leave the pool and head outdoors:
  1. Swimming in the Elements: Waves, currents, water and weather conditions and marine life are some of the things that take getting used to, and only practicing in open water can simulate those experiences.
  2. Sighting: Swimming in open water requires perfecting your sighting techniques to avoid swimming off course and minimizing the distance you have to swim.
  3. Gearing Up: Open water swimming requires safety gear and often a wetsuit – all things you don’t normally use in a pool setting – so get outdoors and get used to swimming with them.
  4. Endless Swimming: When swimming outdoors the distance you swim is set by you and there are no laps or edges to hold onto. While this can be unnerving at first, you’ll quickly find you enter a meditative place as you relax, set into your pace, and listen to the hypnotic sound of the water running around you.

Tips For Beginners

For those intrigued by the idea of open water swimming, here are some tips to help get started:
  1. Relax and Breathe: It’s easy to loose your cool and have a panic attack knowing the pool floor isn’t right below you. By starting slow and paying attention to maintaining consistent breathes, before you know it you will be comfortably and confidently swimming
  2. Warm-Up: Warming up is a great way to prep your muscles and get yourself used to a new environment. When the water is extra cold you don’t want to shock your lungs, instead acclimatize slowly and gradually.
  3. Start in a Controlled Environment: Try starting your open water journey in a controlled environment such as a designated swimming area with lifeguards present.
  4. Acquire Proper Gear: Invest in essential gear such as a well-fitting wetsuit, goggles with UV protection, and a brightly colored swim cap and swim buoys for increased visibility.
  5. Build Endurance Gradually: Start with shorter distances, gradually increasing your swim duration and distance as your endurance progresses.
  6. Practice Sighting: Practice sighting techniques in a pool before venturing into open water. To sight: lift your head briefly to sight a landmark, adjusting your course as needed.
  7. Swim with Others: Always swim with a buddy or join a group for added safety. It will also help you get comfortable swimming with other people close by which will come in handy on race day.
  8. Respect the Environment: Employ ‘leave no trace’ principles by avoiding littering and respecting wildlife habitats.
  9. Stay Informed: Pay attention to weather forecasts, water conditions, and any advisories before swimming in open water.

Tips For Race Day

Here are some tips targeted at triathletes:
  1. Don’t Use New Gear on Race Day: Focus on controlling as many factors as you can on race day.
  2. Study The Course: 
    • Know Your Course: Every course presents its unique challenges. Are there weeds like the Muskoka 70.3 swim course? Is it brackish like the Atlantic City 70.3, where tight-fitting goggles are paramount? Or is it downright ice cold, like the Indian Wells course?
    • Averages: Study the forecasts and expected averages for that time of year. I knew for example that it was going to be a brutally cold swim in Indian Wells, but I was not prepared for the water to be so warm in Atlantic City that wetsuits were not permitted.
    • Sun and Googles: Will you be swimming into the sun? Sun at your back? Knowing these can help you pick the ideal kit for practice/race day. Sleeveless wetsuit? Don’t forget the sunscreen.
  3. Know The Rules (IRONMAN vs. OWS)
    • Holding On: Both races have different rules, for example in IRONMAN competitors can hold on to a static object like a raft, buoy, or dock as long as you don’t use it for forward momentum. In Open Water Swimming races holding onto anything is grounds for immediate disqualification.
    • Wetsuit: Likewise, be sure to check with your race organizers for their specific rules and regulations around wetsuit rules.
    • Fueling: Most triathlons do not have a swim portion long enough to require a refuel, but many OWS races are. Please make sure to check with your race organizers for their specific rules and regulations around refueling.
  4. First Aid/Miscellaneous
    • Know The Drill: In case of an emergency, stay calm and know what to do.
  5. Glasses Table: For sight impaired swimmers there is usually a table right next to the swim exit where you can leave your glasses to pickup on your way into transition.

There’s one rule to remember in triathlon: Expect the unexpected.

Conclusion

Open water swimming offers a thrilling experience that allows swimmers to connect with nature while challenging themselves both physically and mentally. While it presents unique challenges, with proper preparation and precautions, open water swimming can be a rewarding pursuit for enthusiasts of all ages and abilities. So, dive in, explore the vast expanse of open waters, and embrace the adventure that awaits!

Picture of Daniel

Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

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