Triathlon swimming technique tips for all levels

Triathlon swimming technique tips for all levels

The start of the triathlon is perhaps the race’s most iconic moment. Did you know that there are three different ways to start a race? At the start time trial, competitors enter the water with their race number every three seconds. At the start of a wave, you enter the water with other swimmers of your gender and are usually given a number indicating your wave. In both types, the timer keeps time and takes about 20-25 minutes to complete the start.

However, the most famous is the mass start where everyone starts as the gun goes off.

Although exciting, it can also be a very different experience for beginners.

What makes swimming a triathlon different from swimming in a pool?

Washer effect: You will feel this effect as soon as you enter the water, as hundreds of other athletes try to take their positions.

Accidental kicks: prepare yourself for them; It’s very common.

Head Up: Practice holding your head above the water between strokes to see the signs and floats.

Wetsuit: Put on a wetsuit – it can provide extra buoyancy and warmth, but you have to become your second skin.

Drafting: Taking advantage of the “drag” effect when you’re swimming behind a lead swimmer is legal in triathlons and an art that can help a lot.

Open water swimming has its challenges, but help is at hand. We’ve covered some lifesaving tips for your swimming technique this season:

1. Practice bilateral breathing

Mastering breathing is one of the most important techniques that athletes must follow. It is important to learn how to breathe on both sides because weather and water conditions are unpredictable, other swimmers may be close by, the direction of the sun can interfere with visibility and buoys may not be positioned to one side.

2. Know the right head position for you

Paul Newsom, Smooth Swim’s lead athletic trainer, argues that there is no ideal head position for everyone. While many instructors feel that looking straight down is ideal, this position is not great for open water swimming as the forward-facing head position helps you navigate and pull.

You also need to get used to water-clogged goggles. It is important to have a good pair of swimming goggles and learn how to position your head to get the best view with them.

3. Work on picking up and pulling early

While head position, stroke, and kick get a lot of attention during traditional swim training, coach Paul Newsom advises that catch and pull are techniques that must be mastered early on for success in open water swimming. He says it will take swimming to the next level. Putter and polo strike drill head to improve your catch.

4. Increased working endurance

Do some dry land work to increase your endurance, especially if you go to the gym. If you’re a beginner, your arms may not be fit enough to handle the triathlon yet, so pull-ups, cable weight pull-ups, lateral pulls, and bench presses will help build arm endurance.

5. Videotape your stroke

Most of us have been in situations where the coach repeats something over and over again, but we are not able to see what he means. Analyzing the hit on video will help you see exactly what it looks like and where you need to improve. You can follow it up with some resistance band work on dry land to achieve perfect technique.

6. Perfect your posture

The best swimming posture is good posture. Good posture in general helps you keep your body straight in the water and prevents things like crossed arms, reduced spins, and scissor kicks. Good stance means a cleaner, stronger stroke and less energy.

7. Learn all the strokes

You might think, “But I wouldn’t do the open water butterfly!” Of course you won’t but that’s not why you need to practice other strokes. When you challenge your body with different strokes, your body gains more strength because of the extra stimulus you give it. Gain a stronger core, mental fitness and aerobic strength with each new stroke you add to your skills.

8. Do your exercises

The exercises will help you slow down your movement and focus on form and technique. You will improve your muscle synchronization and with it swimming. It’s all about the well-timed movements and exercises that will help you achieve this. Floats are a good training tool to help you increase energy during your workouts.

If you’re a beginner, open water swimming can seem daunting at first. However, maintaining a strict training routine with plenty of training will help you go a long way.

On race day, you also need to make sure you have the right equipment and triathlon wetsuit to help you succeed.

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