Clash with Swimming – Triathlon with AQUA SPEED

2024-12-22
Clash with Swimming – Triathlon with AQUA SPEED

Triathletes often neglect the swimming stage. Lack of preparation for this challenge can lead to unnecessary tension, which negatively affects performance on the bike and during the run. We all know how draining stress can be, so it’s worth becoming comfortable in the water. To learn how to achieve this, we talk to Sylwia Prendecka – a triathlete involved in Poland’s largest triathlon series, the Garmin Triathlon Tour, partnered with AQUA SPEED!

Swimming in Triathlon: How to Handle It?

Is swimming really the least favorite part of triathlon for participants? What’s your experience?

I can’t speak for everyone, but for me, swimming is definitely the least enjoyable discipline in triathlon. It’s not just about the actual race but also the training.

I have no issues with long sessions on the bike, even if it’s hours spent on a trainer. I enjoy running no matter the weather or location, but… swim training feels very monotonous and dull. With running or cycling, you quickly see results and improvements, but with swimming… you have to put in quite a few kilometers before you start feeling comfortable in the water. On a bike or during a run, the scenery constantly changes as you move through different terrains. Even if you’re stuck indoors on a treadmill or trainer, you can turn on a show or listen to music. In the pool, though, you’re left counting laps, and in a lake, you’re staring into dark water.

It’s tough, but you can get used to it and find your own tricks to make boring swim sessions more manageable.

Start Having Fun with Swimming

Can stress about swimming tense both the body and mind, negatively impacting performance in the other disciplines and the overall race experience?

A little, yes. I usually tell myself before the race that I just need to get through the swimming stage, and then I can start having fun.

Before entering the water, I get so nervous that it’s hard to enjoy the moments leading up to the start. But getting out of the water and running to T1 is my favorite part of the competition.

Unfortunately, many less experienced athletes fail to complete the swimming stage due to stress and fear of open water.

Good Advice for Open Water Swimming

Waves, kicks, cold water… What challenges might a triathlete face during the swimming stage, and how can you prepare for them in the pool, open water training, winter swimming, cold-water immersion, or even boxing and karate? 

For every triathlete who struggles with swimming, there’s a unique story about their experiences in the water. Yes, I’ve been kicked a few times, my goggles have fallen off, and countless times they’ve fogged up so much I couldn’t see anything. There are ways to avoid these issues – some I’ve learned through trial and error, others I’ve picked up from fellow triathletes.

How to Avoid Getting Kicked - this was one of the first lessons I learned. At my first race, I positioned myself in the middle of the pack because I didn’t want to be last, and naturally, a few faster athletes swam right over me. Now I know that starting at the back of the pack is not only a sign of respect for faster swimmers but also much safer for me. Plus, I love chasing people down on the bike.

Solving Goggle Problems for goggles that fall off or fog up, my advice is simple: test, test, and test again. There are so many models, and everyone’s head shape and eye spacing are different. I didn’t find my favorite, best-fitting goggles until the 2024 season. They’re an Aqua Speed model, and after a lot of trial and error, they’ve proven nearly perfect for me.

Cold water in the lake has never been an issue for me because I’ve been winter swimming for years. I highly recommend it not just as a recovery method but also because it’s excellent preparation for swimming in chilly waters.

It’s important to remember that swimming in a pool is not the same as swimming in open water. You can be an excellent pool swimmer but completely lose your bearings in a lake or ocean. I recommend finding a nice lake, a great group of people, or at least one partner for safety, and swimming in open water as often as possible.

When I’ve been training a lot in the lake, I feel relaxed. But when my open water sessions are sparse, my imagination goes wild – sharks chasing me, unidentified shapes lurking in the water… Definitely not a mindset I recommend. 

Make Sure to Train Open Water

Sometimes, beginners in triathlon underestimate the swimming stage. They train in a pool and assume they’ll manage in open water… But will they?

As I mentioned earlier, swimming back and forth in a pool is not the same as swimming in open water, where you can’t see the bottom or a wall, just the distant shoreline and dark depths. Many people, especially beginners, overlook this. It’s a huge mistake that leads to unnecessary stress and negative emotions.

Of course, truly skilled swimmers can spend hours training in a pool and only switch to open water for races—and they perform amazingly! But I assure you, these are individuals who have spent hundreds of hours in the water and treat it almost like their natural habitat. For the rest of us—triathletes far from elite swimming form—I highly recommend not underestimating the swimming stage.

How to Complete the Swimming Stage Without Stress ?

What can you do to avoid being pulled out of the water? How can you prepare to complete the swimming stage comfortably—and in turn, finish the triathlon—without losing your entry fee, enthusiasm for training, or passion for this adventure?

First and foremost – stay calm. Nothing helps more than a clear mind. I recommend starting at the back of the pack, which will help you avoid kicks or bumps from other participants. Enter the water calmly and position yourself on the surface. Sure, the elite dive in and sprint full throttle, but don’t worry—you’ll have time to join their ranks someday. Once you’re in the water, set your course and start swimming. I suggest a slow start, picking up speed only once you find your rhythm.

Break the stage into manageable parts. Focus on one section at a time. Buoys are placed along the course—focus on the closest one and swim towards it. This approach not only reduces the stress of the total distance but also helps you navigate correctly.

Remember that safety is a priority. Qualified lifeguards are monitoring the swimming stage, and they’re ready to assist you if needed—this is reassuring. If you encounter difficulties, simply raise your hand, and a lifeguard will come to you. Lifeguards pay special attention to athletes at the back of the pack, as they’re aware these swimmers are often less experienced and might need support.

Taking a moment to switch to breaststroke—or even swimming half the course in this beautiful style—is perfectly fine. If your arms get tired or your mind starts to panic, switch to breaststroke, calm down, and regulate your breathing. Then, continue on your way.

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Interview conducted by: Maciej Mazerant / Editor-in-Chief of AQUA SPEED Magazine

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