- It's amazing how many athletes,
and even strong swimmers are scared of the open water.
But I have to admit,
I was one of those.
Overcoming your fears will actually improve your
overall triathlon performance.
So, we've put together eight tips
that will make you more confident in the open water.
(upbeat music)
Don't worry, it's actually natural to have a little fear
of the open water 'cause it's the unknown.
But try and work out
what it is specifically that scares you.
Maybe it's the dark murky water.
Maybe its the chop on the surface.
Or maybe its the thought of having lots of other peoples
arms and legs flailing around you in a race.
Once you've identified what it is that scares you,
you can start to address that specifically.
(water moving)
Take yourself to a safe environment.
Maybe just your local swimming pool.
Basically somewhere where you can practise
the situations that worry you.
So for example, in my case,
it was swimming in deep dark water.
So, you could get extra tinted goggles
to replicate the darkness.
Practise swimming with your eyes closed
or if you're lucky enough to have a diving pool near you
maybe go and swim in that.
And it just starts to replicate that feeling.
If your someone who's worried about
not being able to hold onto the wall
or touch the sides,
then practise swimming you race distance in a pool
but just not touching at the end.
So doing a turn but without touching the wall.
Or maybe you could get a big group of swimmers
to swim together in a lane.
As it replicates that feeling that you might get in a race.
So once your happy you've mastered
those identified challenges in the swimming pool
then you're ready to head out to the open water
and give it a try there.
(water moving)
So before you get wet,
just make sure that you've got all the kit that you'll need.
And personally I love a wet suit for open water swimming
'cause it makes me feel safe protecting my arms and my legs.
But also it makes you that much more buoyant.
And another great aid is to get a swimming buoy
that you tie around your waist
and then basically it floats on the surface.
So it makes you more visible from the shore
and if you do get a little bit tired
you can just grab onto it
and it gives you that little bit of reassurance.
And another great tip,
obviously I've got no friends here today,
but if you can find some friends or stronger swimmers
to go out with you or maybe a surfer or kayaker
to just paddle along side.
(water moving)
When you first get to an open water venue,
just take a moment to take in your barrings
and just work out where everything is.
And then if you can,
try and find a local or a lifeguard
just to find out a little about the water.
So if there's any currents or where it's best to swim.
And just remember once you're in the water
you're that much lower down
and it's actually quite a bit harder to spot things.
So try and find a few land marks
that are higher up on the land.
That you know you'll be able to see
once you're in the water.
So once you're ready, it's time to get in.
But make sure you do it slowly.
Give your body time to acclimatise.
So first, obviously,
your feet and ankles will feel the cold water
but make sure you splash your face as well.
And then trap a little bit of water
down the front of your wetsuit.
Which is not nice,
but it actually just helps your body
get ready for the cold water.
(water moving)
As triathletes we're pretty guilty
of just being focused on our training.
And you probably see and open water venue
as a training venue.
But taking a moment to relax and enjoy the environment
can actually have significant benefits.
So once you're in that water,
just relax.
Take a breath and just enjoy
feeling weightless in the water.
(upbeat music)
Right, once you're ready to take the plunge
just start off in the shallow water
and then you can stand up if you feel a little worried.
But once you're more confident and you're ready to head out
I'd recommend going with somebody else
and following their feet.
And I find it's a really good trick on the brain
'cause it doesn't have change to imagine anything else
and you're just concentrating on keeping up
with the person in front of you.
(water moving)
Getting into open water and doing the real thing
is obviously key,
but there's still a lot you can do for your confidence
on dry land.
So visualise those successful sessions that you've had
and then write a list of all the open water skills
that you've mastered.
And just remember focus on the fact that
you're buoyant out there of staying relaxed
and keeping your breathing really calm.
(water moving)
If you're doing a local race
or maybe you've got chance to get to your race venue
a few days early.
Then make the most of it.
See if you can get in a do a course recce.
It'll just hep you get used to the currents,
the water temperature, and it's great for spotting.
So when it gets to race day,
you'll feel that much more relaxed.
Or if you're not allowed in the water before race day,
There's still a lot you can do.
Speak to the locals who've done the race before.
Chat to the water safety team.
And then on actual race day
make sure you get there plenty of time
so you can stay nice and calm.
You can plan your race in your head
and you can get into the water early at most venues.
(upbeat music)
Basically you just need to take your time
and build it up slowly.
And once you become confident swimming in the open water.
I tell you, you'll be amazed at just how much you enjoy it
and how relaxing it can be.
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and if you want some open water swimming skills.
There's a video here for you
and if you haven't yet chosen your first triathlon
and you're wondering where to go,
then why not watch this video here.