By Brad Culp
May 26, 2007 -- I just completed my second sprint distance triathlon. It seems no matter what I do, I cannot prepare myself for the swim. More specifically, I tend to loose my breath before I even hit the first turn. I thought it was a lack of warm-up the first time around, but I actually warmed up for my second event. It just feels like I can’t catch my breath and get into my rhythm. Do you have any tips on how to better prepare myself for the adrenaline rush and how to get into my rhythm faster?
Thanks!
Amanda
Great question. It’s definitely something I’ve heard of before. The short-of-breath feeling is most common among those who migrate to triathlon from something other than a swimming background. But, even if you’ve come to triathlon from a running or coach-potato background, it’s not too hard to fix.
Basically, there are five things that can be done to specifically address this problem:
1. Practice swimming at swim-start intensity. Most triathletes work through their weekly swim sessions at the same pace – they never go anaerobic and they never practice sprinting. While the overwhelming majority of your swimming should be done in the upper-aerobic zone, you need some high-intensity, anaerobic work to prepare your body for the start of the race. Practice this set once or twice per week: After a long warm up, perform 5 x 300m freestyle. During the first 100m, you should be swimming all out, as you would at the start of a triathlon. After 100m, you should settle into you normal, comfortable triathlon pace.
2. Don’t sprint with the pack. Just look at the start of an Ironman: Almost half of the field goes out at an all out sprint, but after two minutes, there’s only a small pack at the front and everyone else is already getting strung out. If you come from a swimming background and you’re comfortable taking a few blows, then place yourself in the front of your group at the start. If not, don’t sweat it. You’re next PR isn’t going to be based on how hard you swim in the first 200 meters. Give yourself some room, settle into your pace and enjoy the first leg!
3. Stop kicking. Okay, don’t stop kicking completely – but stop kicking so damn much. Believe it or not, your legs don’t help you that much in the water. In fact, they can hurt you. At top speeds, your legs can consume almost 60% of your body’s oxygen supply. The problem is they only contribute about 20% of your speed. I was never very good at math, but I know that’s not a very balanced equation. Just kick enough to balance your body, but be sure to save your legs for the rest of the race – when you’re really going to need them.
4. Practice breath control. You can work breath control into just about any swim set, but it’s best reserved for longer intervals. Breath control simply means breathing at a pre-determined interval, which should be challenging. For example, if you’re performing 300-meter repetitions; breathe every five strokes on the first 100m; every seven strokes on the second 100m; and every nine strokes on the last 100m. Doing these types sets will help expand your lung capacity and help you control your breathing during the swim-start.
5. Stop swimming in a pool. No matter where you live, there has to be a lake, a pond, or just a large puddle nearby. Zip up your wetsuit, dive in and get used to swimming open water. I work in at least one open-water session each week and it does wonders for my confidence on race day. While you’re out there, practice a few swim-start springs with your buddies. You’ll be glad you did.
Triathlete Associate Interactive Editor Brad Culp has been a competitive swimmer for 16 years. He has an Olympic-distance swim PR of 17:50, which is way faster than his 5K run. If you have any swim-related questions, feel free to email him (brad@triathletemag.com).