Thanks to club member Scot Reid who's written this article which covers race day preparation and some tips for the start of the swim leg. Scot is the winner of last year's Metalman Swim Series pictured on his way to victory last year. Scot is a qualified lifeguard and swim teacher so his advice is well worth reading.
Next Swim Series race is this Sunday, sign on is from 10:30am in Rosses Point Car Park. Everyone needs to sign on before 11am after which the safety briefing will take place. Distance for Sunday is 750m again. Competitors need to bring a marshal as we were almost stuck last time.
"Race Day Preparation
It is your first race and the day is looming nearer, nerves are heightened and the butterflies in your stomach have just built a nest and are in for the long haul... The great news is that this feeling NEVER goes away. It’s one of the reasons we race. It focuses the senses and helps your body prepare for the exertion ahead. Combine these feelings with good race preparation and you are sure to have a great event, be it your first or your fiftieth. Here we will cover general race day prep and preparing yourself for the Mass Swim Start.
No. 1 - Have a list made in advance of all the equipment, support and dietary requirements you will need on race day. Have all this gear packed and ticked off a few days in advance of the race incase there is something missing or broken which you have to replace. This will help relax you, knowing you are ready.
No. 2 - Try and register the night before the event if possible. This frees up time on race day so that you are not rushed.
No. 3 - Get to the competitors area early and set up your bike and running gear for a smooth transition (this will be covered in later articles).
No. 4 - Ensure you are at the race briefing. There may be important changes and instructions for the race. The real buzz and excitement starts here.
We will assume at this point that you have gone through your cycle and run prep and are now ready for the swim and the start of the race.
No. 5 - The Swim - When getting into your wetsuit ensure your ankles and wrists are fitted properly. You dont want water pooling in your forearms or calves during the swim. This will increase drag. Most importantly, ensure you secure your neck velcro properly so you do not get chaffed during the swim. There is nothing worse than starting your race off badly and going through the rest of it with a stinging neck.
Take note of the following things before the race starts.
1. Weather conditions including wind speed, strength and direction. Is it gusty or steady? The direction and strength of the wind will determine your breathing pattern for the swim (you want to breath away from the wind and chop).
NOTE: If you cannot breath on both sides, teach yourself to do so. Contrary to popular belief, everybody can LEARN to breath both sides, it takes a bit of practice to get into the habit and stop it feeling ‘weird’. Two weeks of forcing yourself to breath every three strokes and you should crack it.
Familiarize yourself with the course layout. Which direction are you swimming in? Do you swim to the right or left of the buoys? Is it a loop, a square, a triangular or a rectangular course?
Picture the course in your head and mentally swim it, thinking of all the turns, how many there are and also the possible obstacles during the swim, like collisions with swimmers. It cannot not be stressed enough how important it is to be mentally prepared before a race.
Take note of how large the start crowd is and the start pattern. Is it a mass start or a staggered start? Is it a water start or a run start? Where is the first buoy? What distance is the first buoy from the start?
Depending on your ability and confidence you will want to start in different locations.
Excellent swimmers will be pushing to the front and sprinting to the first buoy.
Some good and excellent swimmers will push to the front and edges of the pack to give themselves clear water and a good sighting of the buoy.
The bulk of swimmers in a triathlon would be classified as Good Swimmers and are confident in the water but may not have the initial push to get themselves clear at the start. That is why in general the start of a ‘mass start’ swim can be mayhem.
Make no mistake, all swimmers in a triathlon will at some time be:
Kicked, scratched, pulled, punched, swum over, climbed over, half drowned, have their hat and goggles forcibly removed or swallow copious amounts of water. You will probably be battered by your best friend and club mate. But don’t take it seriously, they probably don’t even know they are doing it.
If you are aware that these things may happen, you can take steps in preventing them, like:
Moving off to the side to get clear water (this is not always an option though),
Wearing two hats.. Put on the first hat, then put on your goggles, then put on the second hat. This will prevent your goggles disappearing if you get kicked in the face.
Swimming the first 50m with your head up (water polo style). This allows you to see any potential collisions and more importantly lets you look for patches of clear water to swim in.
Tucking in close behind a swimmer already into their stroke pace or who has clear water in front of them. Staying in the bubbles directly behind someone not only gives you some protection from other.
Head down to the start line early and get into the water and do a few minutes of swimming. If possible, swim to the first buoy slowly and get yourself accustomed to the water and the first marker buoy. This will prepare your body for the exercise ahead and help you relax mentally before the start and you can check the sighting from the first buoy to subsequent ones.
As you approach the start line, try and relax and remember where you want to be at the gun. Hang back and let all the swimmers take their positions (there is no point in jostling around for 20 minutes). Moments before the start gun, quickly jump to your favored location, this will limit the time that others have to push you out of your intended start position. The best locations for a ‘mass start’ are: at the front (if you have the confidence), at the sides or at the back (if you choose to hang back and let the mayhem proceed ahead of you).
More often than not (unless you are at the front) you will not have to do much sighting to the first buoy. Just following the mass of people in front of you, with an occasional glance, will get you to the first buoy. Try and get into your swim stride as soon as possible.
If, after all your preparation, you still find yourself stuck in the middle of a free-for-all, remember to relax. At most the mayhem will last around 15 seconds. Keep your head up and look for free water. If your goggles have been knocked off, do not stop and put them on, you will just be hit by a swimmer behind you. Continue to swim until you have space. Change to breaststroke if you need time to compose yourself. Steady yourself, take three deep breaths, replace your goggles and go for it. Don’t let other swimmers put you off your race. Chances are they are getting battered as much as you are. Just smile and enjoy the race.
IF ALL ELSE FAILS, BEAT THE CRAP OUT OF THOSE AROUND YOU AND YOU WILL HAVE ALL THE SPACE YOU NEED......... (just kidding).
At first this is a lot of information to assimilate, but as you get more swims and tri races under your belt this process will become automatic and you will process all the required information without any hassle."
