The Challenge of Open-water Swimming

For many, open water swimming can be one of the most challenging legs of a triathlon. Here are some some helpful tips for open-water swimming: • If you are cold, wear ear plugs. Consider a neoprene cap also, but first and foremost get a pair of ear plugs. • Never‐ever swim alone. Swim with someone who can see you at all times, and is within reach in case you need assistance. • Always wear sunscreen. • Purchase a really cool Swim Safety Device ‐ http://www.openwatersource.com/safety‐ products.html Open water swimmers can swim point‐to‐point and have all their personal items (mobile phone, towel, shoes, and money) completely dry and safe with them. As the swimmers swim, the inflatable Swim Safety Device floats on the water and creates minimal drag.

Training Advice

Tri training takes time, for the rest of April, customize this traning plan to your needs and time availability. Move the workouts around as needed. Here are some ideas on how to accomplish the various workouts planned: 1. Run/Walk: For the running…some people love to run and can run all day. For others, it is a very difficult task. If this is you, make sure you do some walking or a run/walk combination for your workout. Start with a warm up of 5-10 mins of walking, then alternate 2 minutes of running with 2 minutes of walking. Cool down for 5-10 mins. Gradually, over time, increase the amount of time that you run. 2. Biking: Cycling can be done outdoors on any type of bike or indoors on any type of bike or cycling class. Just get on a bike and ride! If you haven’t ridden your bike in months, get it out of the basement, get it cleaned up, tuned up and start riding. The triathlon is an endurance activity. The majority of your training should be at an endurance pace, a pace you can hold for a long time. Over time, with consistent training your endurance will grow. 3. Swimming: Get in the pool and swim! Get in a couple of days per week and play, enjoy the water. If you need some help, come to the swim clinics. Or, contact your local YWCA, rec center or athletic club to get some instruction. On race day, you’ll be happy you did this work! 4. Two workouts in a day: Do your best to work on two short workouts in a day. This will prepare you for a triathlon that is three workouts in a day! Completing a few back to back days will prepare you for brick workouts in the upcoming training programs. 5. Rest Day: Just as your body needs the stress of exercise, it also needs the rejuvenation rest gives it. Stress, recover, stress, recover, etc…. this is the path to improved fitness. Make sure you are getting adequate sleep (8 hours is best). Get a massage, take a yoga or stretching class, take a nap! Honor your body for all it does for you. 6. Strength Training: If you’re new to strength training, consider working with a personal trainer for a few sessions. Yoga and Pilates also work as strength training. Be sure to stress your muscles enough to get a training effect. Improve your core strength and stability as this will improve your swimming, biking and running. Upper body strength is particularly important for women to help with swimming.