Top triathletes Josh Amberger, Michelle Vesterby and Adam Bowden explain how to successfully train and prepare for your first Ironman swim <\/p>
Ad<\/span>renalin-fuelled triathletes tread the open water, readying for the start of the famous Ironman 3.8km swim that begins their epic challenge. It\u2019s the spectacle that draws so many of us to Ironman racing<\/a>.<\/span><\/strong><\/p>\n Whatever your standard, the aim is to get through the Ironman swim efficiently, but delivering your best performance takes the right mix of prep, attitude and kit. <\/span><\/p>\n Whether it\u2019s swimming alongside others or dealing with uncertain conditions, there\u2019s a lot to think about (and that goes for Ironman 70.3<\/strong><\/a> athletes as well).<\/span><\/p>\n Let\u2019s find out from three of the world\u2019s best, brought to us by Zone3<\/strong><\/a>,\u00a0 on how you can conquer the Ironman swim in 2021.<\/span><\/p>\n Over to Aussie ace Josh Amberger who has been first out of the water at the IM Worlds for the past three years, <\/span>Denmark\u2019s Michelle Vesterby who has won four iron-distance races, including Ironman Lanzarote and f<\/span>ormer ITU star Adam Bowden is now a force in Ironman 70.3 racing, with victory at 70.3 Dubai in 2019\u00a0 for their advice.\u00a0<\/span><\/p>\n Ingraining the habit of swimming regularly, either individually or as a squad, is better than doing mammoth occasional sessions. Work out where in your week you can fit in three or four swims slots, and rope others in too, making you all accountable. <\/span>AB<\/span><\/p>\n If I go to the pool without a programme, I won\u2019t have a focused training session. If you don\u2019t have a coach, make a plan yourself before you go to the pool, so you know what you\u2019re doing. It doesn\u2019t have to be complicated, but will give you much-needed structure. <\/span>MV<\/span><\/p>\n Swimming, cycling and running can mix like oil and water. If you\u2019ve punched out a big bike or run day, it\u2019s hard to feel good in the pool, so get the important swim workout done first, or at least prioritise it over your \u2018hoorah\u2019 bike and run sessions. <\/span>JA<\/span><\/p>\n Particularly when you\u2019re feeling tired and\/or demotivated. The pull buoy<\/strong><\/a> helps you float and allows you to better focus on stroke technique. I often warm up with fins<\/strong><\/a> on, too. It gets the first 1km out of the way and it then feels easier to handle the rest of the set. <\/span>MV<\/span><\/p>\n <\/p><\/div> <\/section> Most iron swims require a wetsuit<\/strong><\/a> and neoprene provides a completely different feeling and changes your body position in the water. Choose a suit with the right amount of buoyancy<\/strong><\/a> for you and get used to it so it\u2019s familiar on race day\u2026 and that includes how to take it off quickly<\/a><\/strong>. Ditto for a swimskin<\/a><\/strong>. <\/span>JA<\/span><\/p>\n <\/p><\/div> <\/section> There are no lane ropes to keep you on course in the open water, and no guarantees that by following the toes in front you\u2019ll be heading in the right direction. <\/span><\/p>\n Practise lifting your head every six to eight strokes to spot your chosen landmark on the horizon, i.e. a turn buoy. You might also might need to lift your head slightly higher, or sight more frequently if it\u2019s choppy. <\/span>JA<\/span><\/p>\n To be consistent, you need to avoid injury. Even though swimming is non-impact there\u2019s a lot of repetitive movement that places the shoulder under duress. Focus on building a strong core and consider massage<\/a><\/strong> to work out any tight spots. <\/span>AB\u00a0<\/span><\/span><\/p>\n <\/p><\/div> <\/section> The best way to increase speed is to first become technically sound. This is especially true for those from a non-swimming background. This is going to typically involve a good coach and time in the water. Then increasing speed comes pretty easily with your improved fitness. <\/span>JA<\/span><\/p>\n <\/p><\/div> <\/section> Having a good fitting wetsuit<\/strong><\/a> (or swimskin for warmer races) is going to be the money for getting faster on race day. The right wetsuit won\u2019t restrict range of motion, but will give the optimal amount of buoyancy in the right places to help improve your body position in the water. <\/span><\/p>\n I choose the Zone 3 Vanquish wetsuit and opt for the Aspire sleeveless when the water temperature allows. If it\u2019s a non-wetsuit swim, such as Hawaii, I\u2019ll go for the Kona short-sleeve swimskin over my tri-suit. <\/span>JA<\/span><\/p>\n It\u2019s always the first 400m that are the hardest, when I need extra speed to be in the front group of swimmers. Leading up to a race, I swim a session of 20 x 25m with long breaks (i.e. starting every 60secs). It doesn\u2019t seem like much initially, but feels hard by the time you\u2019ve completed the set. <\/span>MV<\/span><\/p>\n <\/p><\/div> <\/section> Put on the fins to do over-speed efforts and improve leg technique. It\u2019s similar to doing moto-pacing on your bike behind a scooter. <\/span>MV<\/span><\/p>\n The easiest way to earn free speed in an Ironman swim \u2013 with no extra physical effort \u2013 is to learn how to draft<\/strong><\/a>. It\u2019s possible to hitch a ride on an athlete\u2019s feet for a whole Ironman, even if that athlete is a much better swimmer than you. <\/span><\/p>\n Practise efficient and close drafting techniques with training buddies in the lead-up to a race. <\/span>JA<\/span><\/p>\n To get fast, you need to get strong in the water by activating and developing the right muscle groups. Long- and short-arm doggy-paddle drills are two of my favourites to enhance your catch. <\/span><\/p>\n Swimming with a kickboard<\/strong><\/a> between your thighs and making a \u2018tick tock\u2019 motion by swaying evenly from side-to-side is also great for understanding and improving body rotation. <\/span><\/p>\n Get them nailed and you\u2019ll pull more water, stay straight, reduce drag and go faster. <\/span>JA<\/span><\/p>\n The graceful glide of the pool swimmer with a pause at the front won\u2019t necessarily be the most effective technique in the open water when a wave bashes you out of rhythm. <\/span><\/p>\n Increasing your stroke rate allows you to \u2018punch\u2019 through the water more effectively. It might not be pretty, but it will be effective. <\/span>JA<\/span><\/p>\n <\/p><\/div> <\/section> If you don\u2019t like swimming, swim. Don\u2019t like the open water? Go to the open water (with a training partner for safety). If you\u2019re worried about the distance, head to the pool and complete the full distance in training. The key is to look into your fears to create a stronger mindset. <\/span>MV<\/span><\/p>\n <\/p><\/div> <\/section> Play through the race in your mind. You can use training simulations to help with the feeling. What\u2019s done in training is then easier to visualise for race day<\/strong><\/a>. You can repeat a positive mantra: \u2018I\u2019ve done this before, this is what it\u2019ll be like.\u2019 <\/span>MV<\/span><\/p>\n Mindfully slowing your breathing and concentrating on being present helps dampen the sympathetic nervous system and allows for a far calmer perspective to any challenge, be that a 3.8km swim or life itself! <\/span>AB<\/span><\/p>\n <\/p><\/div> <\/section> A common phrase in sport, but if you break down the swim into sections, from pre-race to entering the water, the start and settling into rhythm, you start to understand how much is within your gift to control. <\/span><\/p>\n Even when the unexpected happens, you can still control your reaction to the situation, so think through potential scenarios so you\u2019re mentally prepared. <\/span>AB<\/span><\/p>\n Long-distance triathlon rarely unfolds as we plan or expect. If it does, that\u2019s a perfect race. If it doesn\u2019t, be ready to take the ups and downs on the chin and get on with the job! <\/span>JA<\/span><\/p>\n Well, not completely, but being sucked into a world of social media and believing everything you read will only create confusion and anxiety for what\u2019s to come. <\/span><\/p>\n Trust in your training and your coach\u2019s expertise, and realise that most stuff online has a rose-tinted glow about it. <\/span>JA<\/span><\/p>\n It\u2019s normal to put pressure on yourself to perform, but don\u2019t let it come at the cost of enjoyment. <\/span>JA\u00a0<\/span><\/span><\/p>\n1. <\/span>Aim for consistency<\/strong><\/h3>\n
2. <\/span>Have a programme to follow <\/span><\/strong><\/h3>\n
3. <\/span>Train when fresh<\/strong><\/h3>\n
4. <\/span>Use a pull buoy\/fins<\/strong><\/h3>\n
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5. <\/span>Practise in your wetsuit<\/strong><\/h3>\n
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6. <\/span>Learn to sight<\/a><\/strong><\/h3>\n
7. <\/span>Incorporate strength and conditioning<\/strong><\/h3>\n
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8. <\/span>Seek out a coach<\/span><\/strong><\/h3>\n
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9. F<\/span>ind kit that fits<\/strong><\/h3>\n
10. <\/span>Swim 25m efforts at full gas<\/strong><\/h3>\n
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11. <\/span>Don the fins again<\/strong><\/h3>\n
12. <\/span>Learn to draft<\/strong><\/h3>\n
13. <\/span>Do drills<\/strong><\/h3>\n
14. <\/span>Increase stroke rate<\/strong><\/h3>\n
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15. <\/span>Face your fears<\/span><\/strong><\/h3>\n
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16. <\/span>Visualise the race<\/strong><\/h3>\n
17. <\/span>Meditate<\/strong><\/h3>\n
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18. <\/span>Control the controllables<\/a><\/strong><\/h3>\n
19. <\/span>Be ready to have an experience<\/span><\/strong><\/h3>\n
20. <\/span>Avoid social media<\/strong><\/h3>\n
21. <\/span>Remember tri is fun<\/strong><\/h3>\n
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