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4 Essential Fear-Relieving Tips for the Open Water Swim

July 23, 2012 By Leave a Comment
Open Water Swimming fears are often irrational and can be easily managed using Carrie Cheadle's tips. image via http://www.letsvacation.net

Open Water Swimming fears are often irrational and can be easily managed using Carrie Cheadle's tips. image via http://www.letsvacation.netFear is a factor for many triathletes during an open water swim. It’s natural to feel nervous about the swim, especially if you feel it’s not your strongest discipline. Even if you consider yourself to be a strong swimmer, sometimes thinking about the length of the swim, having to deal with a mass start, or having people swim on top of and all around you, can be cause for a little anxiety. If the thought of the open water swim gets your heart racing, you’re not alone. Many people feel butterflies when they think about all of the what-ifs that come with the swim:

  •                             What if a water creature touches me?
  •                             What if I get kicked in the face?
  •                             What if I lose my goggles?
  •                             What if I get tired and can’t make it?

That feeling of anxiety is meant to help you hone in your focus and prepare for the very thing you feel threatened by. If anxiety has done its job effectively, you will seek to alleviate your feelings of anxiety by doing what it takes to feel more prepared so you feel more confident in your ability to meet the challenge. For some athletes, that anxiety becomes overwhelming and even debilitating and for many people, the thought of the open water swim keeps them away from triathlon altogether. Those dreaded “what-ifs” and the corresponding anxiety that comes with them cause you to burn through a tremendous amount of emotional, mental, and physical energy before your event even begins. Here are some tips to get to the start of your triathlon mentally ready for the swim:

 

Work on your swim skills

– If you put yourself in the category of “not a strong swimmer”, then you can gain more confidence by improving your swimming. The better you feel about your swim skills, the more confident you will be in the water. Get a swim coach. Go to open water swim clinics. Be deliberate about working on your skills and getting more comfortable in the water.

 

Practice in open water

You wouldn’t show up to your triathlon only having ridden your bike three times leading up to the event – and if you did – you would be pretty nervous about the bike. That same idea is also true for the swim. Take family vacations somewhere with access to open water. Find a kayaking friend to go out for an open water excursion. Find an open water swim group. The more you practice swimming in the open water, the more confident you will be.

 

Simulation Training

 Take opportunities to actually practice handling the potential challenges you will face during the swim. If you take the opportunity to experience these situations before your race you remove the anxiety that comes from experiencing something for the first time. Think about your own list of “what-ifs” and figure out ways to go out and practice them. Here are a few examples:

  • If you’re nervous about having people swim close to you – go out with some friends or teammates you trust and practice keeping your cool while they swim all around you.
  • If you’re hesitant about swimming in choppy water – go out and swim in choppy water (of course – be sure you go with others and make sure the conditions are safe for swimming) or go to your local gym and swim laps during the water aerobics class. (You’d be surprised at how choppy the water gets when there are 20 people jumping around in it!)
  • If you’re concerned about losing your goggles, take your goggles off in the water and practice putting them back on.
  • If you’re worried you’ll get tired during the swim, practice rolling onto your back to swim a few backstrokes and then rolling back over and getting started again. This is also a great way to mentally re-group if you find yourself starting to feel a little nervous as you’re swimming.

Choose your focus

Where does your focus need to be during the swim in order to feel calm, confident, and in control? Oftentimes the factors that make us feel anxious are things that are out of our control. When you choose to focus on the factors that are in your control it reduces anxiety and helps you feel more calm and confident. You need to choose your focus before you get in the water. Planning for where you want your focus to be helps you to be successful on race day. Counting strokes or coming up with a cue word, a phrase, or even an image can help you to keep you focused on feeling calm and confident and moving forward.

When it comes to race day confidence, focus, and success – your mental preparation is just as important as your physical preparation. If you find that you are feeling a little apprehensive about your upcoming swim, take the time to work on your confidence and mentally prepare for your swim and you’ll be ready to sign up for your next race before you hit land.

 

 Carrie Cheadle, M.A., CC-AASP is an expert Mental Skills Coach and you can find out more about Mental Skills Training and sign up for her email list and get the free e-book Inspired: Monthly Motivation for Athletes by checking out her website at www.carriecheadle.com.

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How to Master Your Fear of Open Water Swimming

July 6, 2012 By Leave a Comment
6 Tips to Conquer Your Fear of Open Water Swimming
6 Tips to Conquer Your Fear of Open Water Swimming

6 Tips to Conquer Your Fear of Open Water Swimming Credit: Floresco Productions via Runnersworld.co.uk

Mastering your fear of open water swimming is key to enjoying a triathlon. The mind can play tricks on you as you swim. I often live in fear of being eaten by sharks, have worried that there’s been an earthquake whilst swimming and have panicked when attacked by a leaf! Conquering these swimming fears is straightforward if you follow our tips

Swimming in the open water, be it a lake, river or the sea, is very different to pool swimming. You’re in a strange environment with fewer comforts – no solid black line on the bottom to guide you, no lane ropes calming the water, no walls at which to rest, no shallow end where you can stand, a lack of visibility and any number of creatures to deal with.

When you add in the crowd of athletes, rough waters and waves crashing close to shore, it is understandable that people are intimidated by open water swimming.

However, it does not have to be so daunting. Here are some top tips to help get you over your doubts and through the swim.

Safety First

An obvious one perhaps, but taking common-sense precautions will help you minimize the danger – and your fears. Tell the lifeguard on duty your plans so they can look out for you. Always swim with others, especially in water with no lifeguards. Swim parallel to the shore – this will help guide you, and if you do get anxious you will have a shorter distance to shore for a breather. Maximise the safety, minimize your anxiety!

Relax

Have faith in your training. On race day remind yourself you’ve been here before in countless practices. If you’re scared of drowning, scan the many lifeguards, kayaks and boats supervising the swim. Don’t get frazzled by the pack – frustration only wastes energy. Prior to the swim start check out the layout of the course, identify the buoys, water conditions, the sun, etc. Have the proper equipment and be comfortable using it.

Breathe…in AND out!

Holding your breath automatically increases your anxiety, as your body and brain will set off alarm bells about your lack of oxygen. Not only will efficient breathing help you relax but it will fuel your muscles and help you perform better.

Make sure you are breathing out at a steady rate, and taking in enough breaths. You can breathe every two strokes, or breathe bilaterally every three strokes. Everyone has a stronger side to breathe to, but practice bilateral breathing for race day so you can sight to both sides, and avoid splashy competitors.

Be comfortable floating. If you do panic and can’t get your breath, just flip over on to your back and take some slow breaths. Swim on once you relax.

Control your breathing by focusing on blowing bubbles at a steady rate. This will ensure you breathe out regularly and will also take your mind off your anxieties.

Distract Your Brain

Count while breathing out (“1, 2, 3”). Count your strokes. Count your left arm for 50 strokes, your right arm for 50 strokes, etc. Focus on particular elements of your stroke you have been working on in the pool, e.g. hand entry, reach at the front, etc. Other tricks to distract your brain include building lists of your favorite songs, or places you want to visit. Just don’t lose total focus –make sure you are on course and on pace.

Swim Sensibly

Ease in to the swim, start steady and increase the pace as you settle in. Ignore everyone else and swim your own race.

Avoid the hustle and bustle of the pack. Start at the back or to the sides of the pack. It may cost you some time, but you will be swimming in calmer waters. Focus on your breathing, stroke and relaxing. The chaos and churn will die down as the swimmers spread out.

Watch where you’re going, sight regularly in order to travel in a straight line and keep the swim as short as possible!

Take advantage of your fellow swimmers. They are not all out to kick you! Follow their bubbles, they can help guide you. Swimming alongside others can give you the comfort of a group, and you can take advantage of drafting, making the swim a little easier.

Practice, Practice, Practice!

Just like on the bike, the more you practice open water swimming, the more comfortable you will become and the better you will swim. Do anything enough and it will become second nature! If you hate even the thought of open water swimming, then try and make it fun. Go to the beach with your family and include a training swim. There are lots of drills to help you in the open water, e.g. water polo swimming for sighting.

There is a lot to think about, but nothing to fear. Focus and relax and all will go swimmingly!

You Can read more of Eamon’s articles at the holistictriathlete and follow him on twitter as @tricoacheamon

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7 Fears to Overcome Before Your First Triathlon

May 16, 2012 By 5 Comments
Fear of the Unknown Is the biggest threat to enjoying your first triathlon
Fear of the Unknown Is the biggest threat to enjoying your first triathlon

Fear of the Unknown Is the biggest threat to enjoying your first triathlon via spreadshirt.com

Are you considering your first triathlon? What are you afraid of? Katie McFarland talks about some of the most common fears that first time and newbie triathletes have as they sign up or approach their first triathlon.  Even better she tells you how to manage them.

The other day at work I was talking to someone who was thinking about entering her first triathlon. Of course, the second I heard that I got excited for her. I’m by no means an amazing triathlete but I love it and when I have the time, training and competing are some of my favorite things to do.

Anyway, as we talked, I heard her mention a lot of fears about her first triathlon. I realized that she probably wasn’t the only one out there thinking of doing a triathlon but won’t because of fear. Below is a summary of the things we talked about. Hopefully if you’re considering it, these will help you get over the “hump” and try it.

 ”Remember, you can do anything you put your mind to”.

My mom told me that years ago and I’m sticking with it.

Triathlon Fear 1 – Finishing Last

I’m a competitive person. While I don’t expect to come in first place, I don’t want to be dead last.

My take is that if you finish, if you cross the finish line, you’ve not finished last. You have to remember that finishing a triathlon puts you in elite company. Don’t worry about where you finish, push yourself and you’ll be happy.

 Triathlon Fear 2 – Lots of Swimmers

I’m used to swimming in a pool with maybe one or two other people around. Will the water be rocky from other people splashing around and will that throw off my swim? Will everyone else be a better swimmer? Do we share lanes? Not really sure what to expect on this part.

Swimming is by far my weakest leg in a triathlon. I’m just good enough not to drowned and I’m ok with that. Yes, the swim can be difficult; it just depends on the race. There will be better swimmers than you and that’s ok. My recommendation is to do your research. Maybe find a race that has a timed individual entry versus everyone going in a group. That should help you avoid some of the confusion and difficulty that comes from swimming in a group.

You can also find a Master’s Swim class in your area that will help you get used to swimming in groups. Sadly, I have yet to be able to get my swim fitness back up to where it was. I too have a long way to go. If you jump in, I will too.

Triathlon Fear 3 – Putting it All Together

I’m not sure how to tie it all together. I’ve swam, biked, and run but not consecutively. Will it be too much all together?

In the beginning it’s challenging but what isn’t. If you’re interested in seeing what it might feel like to do some of these things back to back, head to the gym. Spin for 40 minutes then run for 10 or so. That is the tougher of the two transitions, at least it is for me. It takes a little while for your legs to adjust but they do and you’ll settle into a run. When you train, you’ll do “brick” workouts which combine a swim with a bike or a bike with a run or sometimes a little of all three. These workouts help you build up to the race.

Triathlon Fear 4 – Triathletes are Supermen, but I’m Just Normal!

Will everyone else be a super extreme athlete? I work out almost every day but you never know how you compare to others

Um..no. Not everyone is an extreme athlete. There will be those that are and then there will be those that just look like they are. But for everyone one super extreme triathlete, there will be 5 that are just like you and me…just a regular person who enjoys challenging yourself. If we stay in groups we can defeat the evil super extreme triathletes. Ok, maybe not but they aren’t bad people, they are just bad ass. :)

Triathlon Fear 5 – Cycling Outside on The Road

I’m a little nervous on the biking part. I’ve taken spin classes but haven’t in a few months and I haven’t been on a bike outdoors in a while. What if I get a flat?

I would be lying of I said this isn’t a constant concern of mine too. I’ve luckily never gotten a flat but I see it happen a lot. I’d like to think I’m prepared if it were to happen. I’ve taken a class at my local bike shop on how to change a flat and when I do get to ride, I always carry the parts I need to change it. It’s a little nerve wracking at first but it shouldn’t be enough to keep you from riding. Just be prepared, always have a phone, an ID and some cash on you just in case you need it.

 Triathlon Fear 6 – So Do I Cycle in a Swim Suit?

Isn’t the swimming first? How do you transition to the other parts? Do you change clothes or just throw on clothes over your suit? Do I wear a wetsuit or is a normal swimsuit ok?

Yes, swim is first. Transitions can be easy depending on how you plan for them. Oh and by the way, planning is the key to a successful triathlon. You have to think about everything you need at the transitions and lay it out so that you can easily get to it. Most triathlon specific clothes are meant to be worn throughout. You swim, bike and run in them. Wetsuits can be worn in open water swims where the water temperature allows. My recommendation is not to get into swimming with wetsuits till you’re committed. They are expensive and can take some getting use to.

Triathlon Fear 7 – What If I Want to Quit?

Finally, what if I get halfway in and want to give up or wonder what I have gotten myself into.

Guess what, you wouldn’t be the first to think that. I distinctly remember that moment where I wondered why I was doing this but I did it anyway and am soo glad I did. It’s an addicting feeling that you’ll never regret. Pain only last for a short time, that feeling of accomplishment lasts forever. Suck it up! You’ll get through it. If it makes you feel any better, one time, I actually had to walk my bike on a course. It was extremely hilly and my legs just wouldn’t do it. No matter what you’ll finish and you might even meet some amazing people along the way.

Are there any other fears that put people off doing their first triathlon? Let us know!

Katie writes a great blog about running and babies - take a minute to check it out!

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