Conquering the Open Water: Tips for First-Time Triathletes
- Ross Pedlow
- Mar 23
- 2 min read
Nervous About Open Water Swimming? You’re Not Alone!
For many new triathletes, the swim is the most daunting part of the race—especially when it’s in open water. But with the right preparation and mindset, you can build confidence and tackle the swim with ease. Here’s how to make your first open water experience a success.
1. Get Comfortable in Open Water
Swimming in a lake, river, or ocean is very different from a pool. To prepare:
Practise in open water before race day to get used to the sensation.
Swim with a buddy or a group for safety and confidence.
If possible, train in the same location as your upcoming race.
2. Start Slow and Stay Calm
It’s normal to feel a bit anxious when you first get into open water. To stay calm:
Float for a few moments before starting to swim.
Take deep breaths and ease into your stroke.
Focus on a steady rhythm rather than speed.
3. Sighting: How to Swim in a Straight Line
Unlike in a pool, there are no lane markers in open water. Use these tips to stay on course:
Lift your head slightly every few strokes to spot a landmark (buoys, trees, or buildings).
Practise sighting during training to make it feel natural.
If you drift off course, stay calm and adjust gradually.
4. Wetsuit or No Wetsuit?
A wetsuit can provide extra buoyancy and warmth, making swimming easier. If your race allows it:
Try swimming in a wetsuit before race day to get used to the feel.
Make sure it fits well—too tight can restrict breathing, too loose can cause drag.
5. Position Yourself Wisely at the Start
At the start of a triathlon, the water can get crowded. If you’re nervous:
Start towards the back or side of the group to avoid the busiest areas.
Take your time—there’s no need to sprint at the start.
6. What If You Panic?
Even experienced swimmers sometimes get overwhelmed. If it happens:
Flip onto your back and float until you feel calm.
Switch to breaststroke or a slower stroke until you regain confidence.
Remind yourself that you’ve trained for this—you can do it!
Ready to Take the Plunge?
The best way to build confidence in open water is to practise and then go for it on race day. The EXSS X-Tri Off-Road Triathlon at Lake Leschenaltia, Chidlow, is a fantastic opportunity to put your skills to the test in a supportive and exciting environment.
Take the first step today – Register Now!
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