Coaches Corner:
Racing is REAL again! And so is that dang Open...Water...Swim. Here’s some facts and tips to wrangle in that most unpredictable leg of triathlon!
Surrender to the fact that you're not going to get in your perfect swim warmup...
Whether, breathing, temperature or muscle prep, you can count on the race start not at all resembling your training swim starts. So, consider a few concepts replacing that normal warmup.
Simple:
- Wet your face to reduce cold shock
- Water in top of wetsuit can create space for shoulder mobility.
- Run around or in place in wetsuit to get HR up to either stay warm or wake up pulmonary system
Complex:
- 4 count inhales and 10 to 12 count exhales. In through the nose and slowly out nose or mouth. Know that breathless feeling at the start of the swim no matter how controlled you took off? It's not necessarily a matter of getting enough oxygen IN. It's likely a matter of getting CO2 OUT. These breaths (do as many as possible while staging) if exhaling long enough so you feel that tightness in chest, will help diaphragm will totally flatten. This makes lung capacity larger so you can get plenty out and in, and therefore swim feeling waaaay more comfortable and calm.
- Perform same breaths for general calming. Structured breathing reduces anxiety and stress hormone, Cortisol. Anxiety before the race means we are more likely to go into 'fight or flight', crank up Cortisol- the adrenal response to life threat, and numb all of our 'good swim form brain work' for the sake of getting OUT. This cycle is a losing battle. Breathing helps.
Bring your mind back to your swim, during your swim...
Feeling out of control at start of race like you never did in training? Well, there's a reason for it (many). And ways (many) to get it back...
Simple:
- Start SLOW! Slow, with good form, is not actually slow.
- Bring back that CATCH! The catch is the part of the swim that holds us up AND allows us to glide. It’s the foundation when taking a breath and gliding, and especially important in open water swimming. For the same reason you need support while rotating/breathing, you need that catch arm extended out in front with authority so you can SPOT. That catch arm helps serve as a support for pressing down and lifting head. VS sinking and eating waves. Ride that catch arm as long as possible each stroke!
Complex:
- If flight or fight is in full effect....COUNT YOUR STROKES. This calms the brain with a simpler focus amidst the chaos. 10 strokes face down freestyle. 5 to 10 breaststroke or sidestroke or number of breaths head up gathering your 'calm head'. Or choose a ratio and go for it! Chances are, your swim won't be that much slower than expected since your form is good when your head is together!
~Nancy Jones
