Triathlon Season 2024

Triathlon season is upon us this summer here in Virginia. I am reminded of how important being able to relax is to the first leg of the triathlon: open water swimming. This type of swimming occurs in lakes, rivers, and oceans, challenging seasoned swimmers and those getting their toes wet for the first time. This type of swimming is less predictable than the pool. Currents and waves can impact a swimmer's direction and speed, challenging the swimmer to remain on course.

Staying relaxed is critical to conserving effort and performing well in this first leg of the race. The foundation of staying calm is steady breathing. Getting strong and expansive mouth breathing flowing can create an effective rhythm for the choreography of exhaling underwater while crawling forward, smoothly lifting the head to see the course ahead, and effectively turning the head to inhale in the protective cave of a shoulder. With potential gear like wetsuits that can feel constricting and unfamiliar currents, breathing is essential to staying calm and relaxed.

Coming from predominantly lap swimming, I've found it very helpful to practice modified box breathing (see Calmpak's 1-minute box breathing experience) to keep air flowing and settle into an exhale/stroke (3): sight/inhale (1) ratio for my triathlon swims. A count out of three helps set a rhythm for my arms and legs to keep the overall stroke count down to save energy. This approach has gotten me through a mile-long swim in the James River and spring 400-yard swims at Charlottesville's Walnut Creek Park and Culpeper's Mountain Run Lake Park!

Staying calm is vital in open-water swimming.