Tag Archives: Swim

Open Water Swimming in Triathlon

The shortest leg of the race in triathlon is often funny enough, the most feared. By far, you’re certainly the least out-of-control of your surrounding environment in this leg, which can allow for the capability to put a nice damper on your time. Most triathlons take place in some kind of a body of open water, so assuming your pool skills will transfer right over isn’t the case, and often times, can be dangerous. There’s many tips that can be followed to keep yourself safe, and drop seconds to minutes on your swim. We spend tons of money on gadgets, wheels, aero-dynamic and light-weight everything to save seconds and minutes, so why not take the time to practice open-water techniques for the swim? Below are some triathlon swim tips.

Pool Swimming

Pool heaters, a line to follow, lanes to keep our flailing bodies in, and visibility as far down as the eye can see. What’s not to like about training in a pool? Well, it’s not a realistic representation of the race environment. Certainly, it’s great for things such as speed-work and interval training, but it needs to be used in conjunction with your open water training. We’re not required to lift our head up in a pool to see where we’re going, or to modify our breathing according to surprise waves smacking us over the head, and if we get tired, oh boy! …a nice wall or lane line to grab onto won’t be there. Certain aspects of oceans and lakes call for specific gear, technique, and safety measures. Train to increase your conditioning, practice being in the environment to get you mentally prepared for the elements.

Necessary Equipment

So you’ve been training in the pool and want to venture into a lake, river, or ocean swim. Where do you begin? Most people do fine with some swim goggles, some find that a wider-lens goggle allows them to spot better in the open water. Here’s an example:

Wetsuit? Or no triathlon wetsuit? You’ll find at your triathlon races, about 95% (depending on temperature) of triathletes will be in wetsuits. Your first idea about this is probably that they’re wearing them to keep warm. Swim purists are strictly against this notion of wearing neoprene to swim. I myself was one as well, until I saw friends who I was lapping in the pool beating me in the open water. Not gonna fly. Tri wetsuits will give you quite the advantage. Sure they’ll keep you warmer than not having one, but they’re designed to make you more buoyant and reduce your drag. This allows you to conserve power, thus saving you energy and making for a faster time. My advice: get one.

Chaffing. It’s painful and unnecessary, but has a strong likelihood of happening with your tri wetsuit if some kind of a lubricant is not used. The chaffing will most likely happen around the neck, but there’s a few areas we strongly recommend as well to put the lube. Below are the two options, BodyGlide and TRISlide.

TRISLIDE

Body Glide

Both will protect against chaffing, and also aid in getting the wetsuit off quickly. We suggest putting it around your ankles, wrists, and neck prior to putting on the wetsuit before training and races.

Now that you have the necessary gear, there’s a few things you should consider prior to your open water swim training. It’s best to be checking the swells and currents prior to when you’ll be swimming if you’ll be swimming in the ocean. In a recent race I did at the Camp Pendleton Sprint Tri, the starting wave did not take note of the strong current and swam an additional 200-500 yards at least. Those that caught on and realized they needed to start their swim further down to avoid fighting a current, were able to gain a few hundred yards (which equates to at least a 2-5 minute lead) HUGE.

For Your Safety..

If you’re not an experienced swimmer, trying to get past the waves (or break) will be almost impossible if it’s a large wave day, and incredibly dangerous. Check to see if there is a lifeguard on duty if possible, who will quickly notify you of any potential dangers such as undertows or rip currents. If you do have a higher anxiety about open water swimming, choosing a day when there’s greater visibility out in the water (usually on a sunnier day) is certainly a smart idea. If the ocean seems far too terrifying, I would highly recommend swimming in some kind of bay or lake if you can access one. There’s fewer possibilities of potential anxiety triggers, and will serve as a great way to segue you into unprotected open water swims. It’s incredibly important when you’re getting into any body of water to not go alone. You never know what’s going to happen in the water. As an example, a fellow friend of mine was swimming in the bay when an unsuspecting 10 foot wood oar split his head open from a boater. He luckily had friends to drive him to the hospital. With that said, there’s a reason fish swim in schools. So should you!

Specific Open Water Techniques for Racing

Where the heck do you put yourself in the start of the swim pack? Before you answer, consider this: Would you hop in the fast lane on a 5-lane freeway going 45 and expect to not get honked at, tail gated, or dirty looks? Probably not. The swim isn’t a good idea to do this either. Line up according to your ability. Fast swimmer? Jump to the front. Let’s just say if you’re swimming a sub 7 or sub 6 minute 500 yard time, you’d do fine at the front. Mediocre swimmer? Get to the middle. Consider this the equivalent of how people stagger themselves at 5k’s and marathon starts. It’s also smart to place yourself on the outskirts of the pack, not directly in the center. If swimming isn’t exactly your caveat, stay towards the back. You’ll thank yourself later. You will avoid unwanted kicks and elbows this way. Once you’ve figured out how to place yourself, let’s think about how you’re going to get yourself through the waves, or from the sand to the water. With a technique known as dolphin diving, getting through the shallower water and under the waves will save you time and energy (and maybe a few waves to the dome). Below you can find a perfect example of how to do this. I do not recommend doing this if you’re a beginner in very shallow water (let’s say, below the knees). Once you become more familiar with this type of diving, you can utilize it in shallower waters, but I wouldn’t recommend it until you get a better grasp. This method is often used in lake swims as well.

Once you’re past the waves or initial start of the swim, you’ll feel pretty crowded. In the majority of open water swims, the wave of people you start with will spread out within the first few minutes. The only race I’ve participated in that this is not the case is an Ironman. The Ironman Arizona swim will never throughout the 2.4 miles of swimming, spread out. Back to the point. Most races will. You’ll begin to feel synced with your stroke. However, it is IMPERATIVE you are looking up. This is what we call “spotting” in open water. Everyone will tell you differently on how often you should be raising your head to see where you are, but I say a good rule of thumb would be every 10-30 strokes, depending on how experienced with this you are. Most triathlons will have you swimming in some kind of twisted triangle or rectangle similar to the one pictured below:

There will be buoys marking the corners, which are what we’ll call your trackers. They’re huge and brightly colored. You need to make sure you’re staying in line with these trackers, by picking up your head to see where you’re going. The only reason you swim in a straight line in the pool is because of the fat solid black line you swim on top of to keep you in check. It’s a good idea to practice spotting in a pool, or at least practice in open water prior to racing. You can easily add on a few hundred yards or more depending on how long your swim is if you’re not spotting the buoys. You also might swim yourself into a nice kayak, which are often conveniently located right in the middle of the line of swimmers. I myself have smacked my head hard on one of these puppies and proceeded to blame it on the nice kayak volunteer for being in my way. Point being, look up. The example above is of a lake swim. Most ocean swims will have you swimming parallel to shore, which means you’ll have the waves at your back coming in. Body surfing these in and beginning to dolphin dive once it’s about waist deep can save you some precious time.

Key Points To Take Away…

  • Pools aren’t a substitute for open water
  • Get the necessary gear to make your life easier for open water swimming
  • DO NOT swim alone or at least tell someone on shore you’re swimming and to keep an eye out
  • Learn how to study your surroundings; know the currents and swells
  • Place yourself correctly at the start of the swim start in a triathlon
  • Learn what spotting and dolphin diving are and how to utilize them (know your swim course as well)
  • Enjoy it! Stay calm, and remember why you started it all in the first place

Further Guides to Help:

Sleeved Wetsuit or Sleeveless?

Choosing the Right Triathlon Wetsuit

Printable Triathlon Gear Checklist

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Blue Seventy Axis Review


Oh swimming. With 85% of triathletes coming from a running, cycling, or other background, it’s no wonder so many people fear this leg of the race the most. If  swimming isn’t your strength, Blue Seventy has an answer. The Axis. Blue Seventy has recognized the fact that there’s different needs for different types of swimmers. Some athletes have denser leg compositions due to established thigh muscles and dense calves. Many of these swimmers tend to drop their lower half in the water. Thus, the Axis was innovated with balanced buoyancy zones. This suit in particular focuses higher buoyancy in the hips, thighs and lower legs. This helps to elevate the lower body, creating a more streamlined position in the water, and more efficient stroke for the swimmer.

The Blue Seventy Axis was also designed with Femme Fit, a design unique for women, designed by blue seventy. This fit is designed with a woman’s shapes, curves and all skill levels taken into mind. There should never be a one-cut fits all wetsuit on the market. Clearly, a woman’s body is shaped differently, and wetsuits should reflect this. Here are the differences:

  • Lowered neckline
  • Extended zipper length to accommodate wider hips, and in aiding exiting and entering suit
  • Slimmer, 1.5mm thick arms to allow for higher stroke cadence
  • Re-design of suit in bust and torso area (women tend to have shorter torsos)
  • A wider range of sizes to choose from (7 to be exact) from XS to Large Athena
  • 360-flex reach panels to create supreme flexibility and arm maneuverability

With all of this said, I hear over and over within wetsuit sales, “I need all the help I can get in the water and I’m not a strong swimmer. Which wetsuit do you recommend?”

The Axis it is.

FINIS Swimsense

Making Sense of your Swim.

The Finis Swimsense is a new high tech device from the swim company Finis. Using technology that’s similar to what’s found on your smart phone for orientation (accelerometers, magnetometers, and other secret stuff) – “Oh look, you’re right side up! Let’s see it sideways!” – this watch senses stroke type, frequency, and lap counts.

That’s correct, it recognizes the freestyle, breaststroke, butterfly, and the backstroke. Using this technology, the watch is able to help you see that your form is actually faltering as you fatigue.

Plug it into your computer, it’s both Mac and PC compatible, you’re able to graph out and visualize your swim on the computer as you would with another device all triathletes are familiar with, a GPS watch. This nifty feature adds tremendous value to your swim, as you’re able to breakdown your workout in an entirely different way. However be clear that this isn’t a GPS watch, you won’t be able to track your swim with a GPS watch because GPS doesn’t work even a couple of inches under the surface of the water. This watch is specifically designed to track your pool laps without pushing a button. For anybody who spends a good amount of time in the pool this tool is a no brainer.

You can see calories, distance, pace, and time. This means that setting goals and and tracking progress is a little easier, especially if you’re used to seeing data graphed and charted as I am.

This could be very motivating.

As far as battery life, swim use is about 4 hours, so you’re likely to charge it weekly depending on how often you’re swimming. The Finis Swimsense retails for $199.95 and you can find it here: Finis Swimsense

Orca Equip Review

Intro

Moderately priced at $299, the Orca Equip Wetsuit is an excellent choice for what is considered in its price point, a mid-tier triathlon wetsuit.

Specs

With SCS coating throughout the majority of the Orca Equip wetsuit, its composition is 39 cell Yamamoto neoprene.  At the torso, chest and and arms, the thickness is 2mm.  Varying neoprene thickness throughout the suit is important, as less neoprene is needed in certain areas, notably the arms.  You’ll likely want the flexibility and range of motion there.

Throughout the lower back and torso, 3-5mm neoprene panels are used throughout the suit for buoyancy.  This is important, many swimmers, eh hem, triathletes tend to sink their lower half of the body while they swim.

Insights

The one insight I would impart is the fact that the Equip, like other Orca wetsuits, have a “performance” fit to them.  Because many of us don’t have the luxury to try on wetsuits before buying them, this bit of information might be important.  When you fall in between sizes, it’s not a bad idea to select a size up when making the purchase.  From my experience fitting people, and back when I took a lot of customer service calls, this was often the case with these types of suits.

Conclusion

The Orca Equip is a good buy.  My person philosophy with triathlon wetsuits is that because they’re thrashed at races, and heavily used in training, I don’t intend them to last often more than two years.  Because this is a suit with all the key intermediate features, at this price point it’s a no brainer.  But if you’re able to afford it, and are in the market for higher end  Orca Wetsuits, a Sonar, 3.8, and Alpha is something worth looking into.

If you are just getting started and want a list of all reputable triathlon wetsuits just click on this link: triathlon wetsuits. Best of luck with your training, races, and wetsuit search.

Aqua Sphere Phantom Wetsuit

When you wear briefs to do all your Ironman triathlons, you probably mean business, or perhaps your name is Faris Al-Sultan (triathlete pro and Ironman World Champion).  The new Aqua Sphere Phantom was developed with significant amount of feedback by pros Faris Al-Sultan and Terenzo Bozzone (triathlete pro and Ironman 70.3 World Champion), leading to a wetsuit that has three patent pending technologies.  I got a chance to preview this suit, and I thought I’d share a few tidbits.

  • Auto Positioning Sleeve – A 5mm forearm band. This band acts as a visual cue to encourage proper hand and arm rotation.  More importantly, it promotes high elbows for good swim form.
  • Core Power System – more than just a fancy name for new technology.  This system is an actual girdle that wraps around your lower back to help stabilize your core while you’re swimming.  Better stable core = better swim form.  This system also helps make the suit a little tighter there to ensure water is kept out.
  • Reserved Zipper – The zipper is “reversed”.  Pulling it down zips it up, and zipping up opens up your suit.  I like this system better.
  • Bio-Stretch Zone – The zone that is referred to here is a 1mm that spans from the front of your arm pit down to your lower back resembling the shape of on side of an apple when you slice it from the top.  This zone is marked by green paneling.  This provides excellent freedom of movement as a result.
  • Automatic Six-Pack – The suit outlines unabashedly outlines a six pack for you, need I say more?
  • Rooted in Aqua Sphere’s long history in Diving, the suit includes a wrist gusset that makes it virtually leak proof on the cuff.
  • Yamamoto 39.

With its price point pegged in the mid-$600, this is considered a high end wetsuit that comes with some very intricate features that is unique to the Phantom.  It’s a very cool suit, and I’m looking forward to seeing more of these on the course.

More triathlon wetsuit resource links:

Orca S3 Wetsuit Review

Out of any entry-level wetsuit that I help fit customers into in our shop, the Orca S3 tends to be the top choice. With the price alone drawing customers in at a low $198, the fit of the suit becomes a larger deciding factor. Many suits out there on the market come with a “performance-type fit”. Ask any woman (or man for that matter) that don’t seem to fall into one of the charted categories, or with a simply curvier figure, and they’ll tell you that most suits just don’t fit right. Orca Wetsuits, however, tends to fit varying body types.

Beginners, or those newly stepping into the neoprene as a swimmer, will benefit from the quality of materials found in the S3, of which are often only found in mid-range wetsuits. The suit features 5mm in the core which aids in additional buoyancy as well as balance. It’s also designed with a 2mm Quadrastretch shoulder panel as well as 2mm QuadraFlex underarm panel help to aid in maximizing your range of motion while leaving your upper body feeling not too constrained (which tends to be a much heard complaint from triathletes).

Additional reasons this suit is a top seller:

• Full Smoothskin neoprene coverage across shoulders
• Excellent levels of buoyancy, flexibility and thermal protection
• [Lining] [Rest of body] Powerstretch
• Hydrolift Body Panel
• Hydrostroke Forearm Panels (Increases power in catch phase of stroke)
• Speed Transition Panels
• Flexiseal Neck (Tight enough to keep water out and not feel suffocating)

If you’re new to triathlon wetsuit world, and looking at your options, this is a suit that’s certainly worth another look. Price, fit, and flexibility. All three things that triathletes are concerned with. The Orca S3 boasts all three, and at first glance, would never appear in a class of entry-level.

More links: