While many triathletes focus on a myriad of data across each discipline of swim bike run, our focus in this series is on the athlete's sense (feeling) of pacing rather than a metrics-driven approach. While many of my athletes utilize metrics during racing, none of my athletes are governed by the data on race day. I recommend that race dynamics and your internal clock be your primary resources throughout almost every event.

The swim start of a triathlon is an area where many athletes struggle as a mixture of fear, panic and claustrophobia overwhelm those that are less experienced, creating high emotional stress before the gun even goes off. However, the swim start and the swim portion of the event set the tone for every triathlete's day so it is important that the approach to the race day swim start reflects what has been done in training and key practice sessions. Below are some thoughts on preparing for the swim, lining up for the start, and pacing that will help build confidence for your next swim start line.

Preparation
Your race day and effort should always reflect the training you have completed in the lead up to the event. That means if all your swims have been completed at a moderate, endurance effort, you are not prepared to swim at a high intensity at the start of a race. Athletes on the Purple Patch coaching program will know we include higher intensity swimming in almost every session and some of the value of those speed sets is to familiarize you with the sensations of swimming fast at the start of the race.

Lining up
Unless you are a front pack swimmer and/or have the ability to swim most competitors off your feet, I recommend that you line up towards the outside of the start line, typically on the side that allows you to breathe on your favorite side. For example, if you breathe on the right, line up on the far left of the swim course start. You should also include an element of self-seeding; if you know you're an hour thirty Ironman swimmer, don't position yourself on the front row of the start line as you will find yourself quickly swum over by your fellow competitors. When the gun goes off, I recommend you start at no more than an 80 percent effort, keeping your swim stroke smooth and controlled. All but very elite swimmers who start with a sprint will fall back within the first 200 meters so there should be no concern about losing feet by starting with a measured effort. If you are a less confident swimmer, there is no harm in waiting 10-15 seconds after the race start to get your swim under way, avoiding the turmoil of the initial swim start.

Pacing
Upper to upper-middle pack swimmers: If you fall into the top third of the field/your wave on the swim, it is important that you are prepared both physically and emotionally to swim fast at the start of the race. Notice, I say fast and not hard. In high-stress situations, effort is not always the same as speed so I teach athletes to be in control, capable of swimming 1-4 minutes at a higher effort without too much cost. It won't be easy and it will still hurt but from this effort you can fall into race pace. Thereafter, the swim is a building effort, paying attention to buoy turns and positioning as you head to the finish with the goal of being a body length behind the lead swimmer if you happen to be in a group.

Middle to lower level swimmers: I suggest swimmers that are not in the top one-third of their wave or field avoid the high-cost surges at the swim start. Instead, line up on the outside of the swim pack and complete a smooth start and build into your swim with your best effort and swimming reserved for the middle and final third of the swim.

Cheers,

Matt