<\/p>
The Ironman<\/a> swim (3.8km) is less than 10% of the race, and it\u2019s this fact that often encourages age-groupers, who are good bikers and\/or runners, to move up to the longer distance. <\/strong><\/p> If you asked age-group Ironman (IM) athletes to rate the relative importance of the disciplines, it may be something like this: 42% run, 44% bike and 14% swim. <\/p> Consequently, many athletes spend most of their time focusing on everything but the swim. However, the swim is as significant a part of your Ironman race as the bike or the run.<\/p> Clearly, at 3.8km the IM swim is much further than the Olympic-distance<\/a> <\/strong>swim at 1.5km. But when you think about it, they\u2019re not that different \u2013 in essence they\u2019re both relatively long, aerobic swims. <\/p> The real differences emerge when you consider the following factors: the size and physicality of mass starts; the anxiety levels at the start of an Ironman; the impact of bad pacing on energy levels; the pure complexity of tactics with so many swimmers around you.<\/p> Some say that the long-course swim, while being 10% of overall distance, is 80% of the emotion. This offers an insight into why you need to plan the swim properly both in terms of training and on the day.<\/p> Given that you\u2019ll spend less time training for the swim than the other disciplines, increasing your weekly swim total by a relatively small amount \u2013 for instance, swimming 5hrs instead of 4hrs \u2013 will see a dramatic reduction in your swim leg time<\/a><\/strong>, potentially cutting your swim personal best by up to 20mins. <\/p> What would be the extra training time required to achieve that by adding extra biking or running? Quite simply, the swim should be more about the \u2018how\u2019 than the \u2018how fast\u2019. <\/p> Unlike the shorter-distance events, a long-course swimmer needs to exit feeling fresh and ready to go, so you can\u2019t afford to use excess energy. Everything about your training and racing should be focused on efficiency.<\/p> Swimming is a highly technical sport and, bizarrely, the faster swimmers will use less energy than the poorer swimmers. <\/p> Hence, a small extra investment in time and technique, aimed at delivering energy savings in the race, will yield bonus energy for the athlete as the race unfolds. Technique improvement therefore equals free speed.<\/p> The aim of the average age-group triathlete shouldn\u2019t be to do the minimum training to last the distance but to think like, and become, a swimmer. Many age-groupers train too hard on laps and without enough emphasis on basic skills, which would improve their 3.8km efforts. <\/p> We haven\u2019t room here to run through the front-crawl technical hit-list but, for now, make the following three areas your priority\u2026<\/p> Balance<\/strong><\/p> Typically, slower swimmers sink at the back. To help rectify this<\/a><\/strong>, work on your balance. It\u2019ll make a large speed difference due to the reduction of drag \u2013 the biggest single factor that limits forward propulsion. <\/p> And those of you who think you can just take advantage of the wetsuit\u2019s buoyancy, stop right there: some IM swims are non-wetsuit<\/a><\/strong> so don\u2019t rely on neoprene for improved support<\/p> Swim breathing for the Ironman<\/strong><\/p> So many age-groupers use one arm to pull forward and one arm to lean on for breathing. The problem is this leads to lifting up at the front, and a rise of just 25mm will cause the back to go down 175mm. Breathe properly<\/a><\/strong> and you\u2019ll soon get streamlined.<\/p> Grip<\/strong><\/p> The last biggy for the majority of age-group swimmers is the grip. We want to promote a slower, longer, more energy-efficient stroke for distance swimming, so we need to be pulling on the water all the way through the stroke<\/a><\/strong>. <\/p> This is achieved by a gradual acceleration through to the fast finish (or push) past the hips to the thigh (think \u2018slow to fast\u2019). <\/p> So many athletes grab the water too aggressively and then their hands\/arms slip through the water to a short finish.<\/p> Little and often <\/strong><\/p> There\u2019s no need to knock out 3.8km every time you train. You should swim intervals<\/a><\/strong>, with the sets between 150m and 400m for 90% of the time. By keeping intervals manageable, you\u2019ll have a better chance of focusing on technique. <\/p> That said, the Ironman is a one-hour-plus swim and, therefore, the overall session length should reflect the endurance swim fitness you\u2019ll need.<\/p> You also need to learn pace, so get used to using your watch\/clock all the time. You should know what 80% feels like versus 95%, as well as knowing your swim split times for any distance and effort level. <\/p> Six weeks from the race, you should be swim fit enough to handle one-and-a-half-hour sessions (4km), with occasional swim set efforts of 3 x 1km or 4 x 750m to get used to pacing and continuous effort. <\/p> Also by this time, ideally you\u2019ll be swimming a minimum of four times per week, where you\u2019ll cover about 12km.<\/p> The IM swimmer also needs to practise open-water technique<\/a><\/strong> \u2013 poor technique will again cost heavily in energy and speed. Practise swimming straight<\/a><\/strong>, as well as focusing on sighting without lifting your head or body too much at the front<\/a><\/strong>, because this makes you sink at the back.<\/p> Also, practise navigation and swim drafting skills<\/strong><\/a>. If the race is sea based, practise in the sea where possible. <\/p> If you\u2019re expecting a non-wetsuit swim, occasionally train in open water without the neoprene. Try and fit in three open-water sessions over each four-week period in the 12 weeks prior to the race.<\/p> Know the course <\/strong>Familiarisation will make navigation easier. Ideally swim the course before the race. This will increase confidence, while acclimatising you to water conditions and giving you an idea of \u2018sighting\u2019 landmarks.<\/p> Research past races<\/strong> Watch previous events and note the spread and pattern of swimmers. If you\u2019re a sub 58min swimmer, you can be behind the top swimmers and get sucked along; if you\u2019re a slower swimmer, you want to avoid certain areas like the racing line or the marker buoys.<\/p> Know local conditions <\/strong>If it\u2019s a sea swim, find out about the currents and plan accordingly.<\/p> Start position<\/strong> This is dictated by your swim speed. Sub 58mins, go at the front near the racing line; 65mins, a third of the way back from the racing line; 70-75mins, halfway back from racing line; 75mins-plus, 20% behind main pack.<\/p> Tactics <\/strong>Fast swimmers should go out reasonably hard to find clear water sooner and then settle into a slower pace; everyone else should conserve energy and work their way into the swim.<\/p> Drafting <\/strong>Use the technique of drafting to conserve energy. After 15mins you should find Navigation<\/strong> Don\u2019t rely on people; use your in-depth research and sighting aids from Around the turns<\/strong> Don\u2019t fight for position \u2013 swim wide, keep rhythm and conserve energy.<\/p> Pacing and stroke <\/strong>Steady and even, relaxed and efficient. Focus on your stroke.<\/p><\/div><\/div> Swimming on the day<\/strong><\/p> The long-course swim is the most physical event in all of triathlon. All IM races are mass starts of 1,000 to 1,800 athletes or more. It\u2019s a key feature of IM events and, as such, strikes fear into most people. <\/p> Apart from dealing with the sheer numbers of swimmers around you, you need to approach the swim in a way that minimises your anxiety levels, which can drain you of vital energy. To do this you must prepare, have a plan and keep the focus on yourself during the swim.<\/p>How to swim the 3.8km of the Ironman swim leg<\/strong><\/h2>
Gain free speed<\/strong><\/h3>
Training pointers<\/strong><\/h3>
Ironman swim checklist<\/h2>
Preparation <\/strong><\/h3>
The start and the race<\/strong><\/h3>