As the first discipline to be undertaken in the sport of triathlon, there are, unsurprisingly, some triathletes who underestimate the swim part.
One factor is the distance: Super sprint and sprint triathlon races only require them to swim 450m and 750m, respectively. This goes up to standard or Olympic distance at 1.5km. For the Half Ironman, it’s 1.9km, double the distance at 3.8km for a Full Ironman event.
Given these distances relative to the run and bike segments, some might think that swimming isn’t such a big deal. But this is where they forget to account for the time factor. They think that, even if they fall behind in the swim part, there are still the bike and run segments where they hope to regain lost time.
Whether they like it or not, swimming will always be the first leg in any triathlon. And it can make or break their goals, especially for those chasing a podium finish. Swimming can also level—or push forward—the field for determined triathletes. Some races may allow slow swimmers to start first, giving them a head-start. But for those who belong to the minority—competitive swimmers who have ventured into triathlon—this would be their opportunity to break away, maintain a manageable lead, and double their efforts in the bike and run legs.
So why should triathletes focus more on swimming?
To state the obvious, swimming is the first leg of the race. If a triathlete has enough swim training in their arsenal, they are, to say the least, equipped with the confidence that they can overcome the first hurdle in good time.
Another point is that swimming prepares the body for the grueling bike and run legs. Experienced triathletes will use a two-beat kick to minimize the strain on their legs and instead focus on using their upper body, provided that they do it with the proper technique.
Swimming also conditions the athlete’s lungs and offers a full-body workout. From the core, arms, legs and everything else in between, a swimmer’s anatomy is in full swing and utilized with precision. Swimmers also gain the upper edge in proper and efficient oxygen consumption, since the sport focuses on such a technique. If done correctly with proper stroke rate, rhythm and breathing patterns, a triathlete can focus on preserving their oxygen and muscle usage and prepare themselves for the bike and run segments.
The sport’s mental aspect also comes into play when an athlete gains confidence in the water. It will give them the much-needed psychological boost to overcome their fears, and in the process, prevent panic, hyperventilation, and “hitting the wall” when the race has only just begun.
Overall, a triathlete with the proper swimming regimen and enough experience in the water will have the initial advantage when it comes to mental fortitude, physical adaptation and overall effectiveness. This will make them glide through water with efficient power and grace, saving enough energy for the next two races.
