Swimming is one of the three events that are included in a triathlon, and for many of us it is hard to do well. If you are a triathlete beginner and you are just starting with your triathlon swim training program, it is very important to understand the value of swimming technique, and improving it should be a priority.
With proper swimming technique, you can swim faster without exerting too much energy. As you become more efficient, you can use the energy that you conserve for other parts of the triathlon. There are some great books and videos available about swimming and triathlon training plus various training tools that can help improve one’s swimming freestyle stroke like Triathlon Swimming Technique, or Effortless Swimming.
Obviously if you can afford a coach, even if only for a few initial lessons then that one to one coaching cannot be beaten, but for those of us with tight schedules and even tighter budgets, buying a system like the ones mentioned is great because we can study them over and over again at no extra cost, and take our time to get through the material until we feel comfortable with it.
Another cheap way to get help with your training is to get a training partner or train with a group of focussed swimmers who have more experience and are better, faster swimmers than you are. Statistics suggest that running with a partner can increase your overall pace by up to 18%, and you will swim further and harder if you train with other better swimmers, it also makes it more fun and the session will fly by.
One thing to mention before we discuss any actual training techniques is your warm-up. You should always warm-up before any exercise. For swimming you can do some light warm-ups in the pool, count the first fifth of any workout as the warm-up, just concentrating on good form and a slow, steady pace and not the clock. If the water is cold them do a land warm-up first, do some light stretching and arm swings, this will help to stop your muscles going into shock and seizing up when you plunge into the cold water for the first time.
You should also do a cool-down at the end of each session. For those who are new to this type of training, this is not mumbo jumbo, a cool-down is essential to help prevent cramping, it flushes out something called lactic acid from your muscles (you know the burn you get in your muscles? That is lactic acid build-up). Some light easy strokes for a 100 yards or so is all that is needed to slow down your heart rate, and maybe a bit of easy pool-side stretching once you get out should be enough.
Once training starts, one of the main techniques that beginners have a problem with is their kicking technique. You must not kick from your knees but always kick from your hips, therefore the first thing you should work on is not bending your legs because this pulls your hips into the water.
You will often see coaches making their beginners use flippers, and drilling their swimmers to keep their legs straight, the use of flippers will also help your ankles with flexibility.
Swimming is a great low-impact exercise that increases your cardiovascular fitness, and the best way to get good at it is to keep doing it, practice, get help with your technique and practice more. You need to be aware of techniques like “sighting”, this is when you look at and head straight for a particular location. If your triathlon involves an open water swim, then this is also something you need to do regularly, it is a different animal to a nice warm and calm indoor pool, you need to get used to it.
The distance you need to be able to swim is something that needs to be considered, if you are only doing a sprint for your first race then that is what you should train for. Whatever the distance, you obviously need to be able to swim it before you take part in a race. Many beginners have a problem with the swim part of the race, if you are a weak swimmer then it may be a good idea to start in a race with a pool swim because it is usually within the rules to hold on to the end wall and rest during the race as long as your feet do not touch the floor.
Your swim suit and goggles also need some consideration, a snug comfortable fit is essential to stop drag in the water. In a swimming pool setting, you can wear the speedo type ladies swimwear, because that is what they are built for, despite their male version having the Euro-geek stigma attached to them, they are the right tool for the job!
Many people wear bike shorts, but whatever works without drag and is comfortable is fine. If you are going into open water get a wetsuit or get out there on a regular basis to get used to the cold water. I would suggest getting a wetsuit, not only because it keeps you warm, but its buoyancy properties help you float in the water. Another thing to note is that having the right gear gives you a morale boost and symbolizes your seriousness about your triathlon swimming training.
As for your goggles, you must find a pair that fit your particular needs, depending on the swimming conditions. Some goggles are clear while others come in different shades to improve your vision in low light conditions for those early morning swims. There are also dark tinted or mirrored goggles to help protect your eyes from the sun.
Any decent pair of goggles will be efficient in a swimming pool, but in open water it is necessary to get yourself goggles that will not come off if a big wave hits you or will not push into your face when you are hit by other people’s arms as you swim in a race. You should go to a pro store and try different goggles on for feel, find a pair that has an adjustable nose-piece and head straps.
Finally, you should get a swimming cap, they really do help with drag and help prevent your hair getting totally ruined through hours in the pool, especially if you have a lot of hair. As with all this stuff, common sense and going to a triathlon or pro swimming store and talking to someone who actually does the sport is the best way to go.
This is some of the very basic information that all beginners should know before they even think about starting their triathlon swim training. Do not just go and start your training with bad technique and exercises that you think may help you.
The donkey work has already been done for you, study and do your research, as I mentioned at the top, get a program like Triathlon Swimming Technique, or Effortless Swimming where everything is mapped out for you, giving you more time to train, and maximise the effectiveness of your training sessions.
This will stop you getting stale or bored. Know what you are doing before you get to the pool, do it and get out and get back to your life, do not show up, do a few laps, have a chat with friends and waste all-day, you will soon get bored and disheartened at your lack of progress, and end up giving up.
Get out there and do it now!
