FINDING YOUR PEARL: SWIM TRAINING FUNDAMENTALS
EQUIPMENT
Swimsuit
Mainly for training. Some athletes, male and female, choose to race in swimsuits although it can be slightly painful on the undercarriage. It’s worth investing in a swimsuit made out of long-lasting, endurance fabric to prevent premature wear and unsightly bum cracks. Rinse your suit with warm water after each swim.
Goggles
They should be tight enough not to leak, but not cause pain around your eye sockets. Spit is the best anti-fogging agent around and it’s free. Always make sure to inspect your goggles in the days before a race (sun, chlorine and moisture can cause wear and tear, so keep your goggles dry and protected when not in use). When packing pre-race (see Annex: Race-day Checklist) I always included two goggle options: a tinted pair for sunny conditions and a clear pair for darker, overcast days. If you have a ponytail, tie it at the nape of your neck (so the goggle strap is above the ponytail bulge—as well as below your helmet when you are on the bike).
Swim cap
Silicon caps are more expensive but more durable than latex, and hence great for training. You will usually be given a specific, colour-coded cap to wear in a race. If possible, try it on the day before, carefully stretching it if it feels too tight. You might consider having your goggle strap under your cap, which can help prevent your goggles being removed/dislodged in the swim. You could wear two caps if the water is cold, or even invest in a neoprene version that secures under the chin.
Pull buoys are egg-timer-shaped floats that you put between your upper thighs in training, keeping your hips elevated but allowing your feet to drag. They come in a range of sizes and buoyancies.
Band
A piece of circular rubber tubing (an old mountain-bike inner tube works well) that, when placed around your ankles, hinders your ability to kick and focuses attention and effort on the upper body position and stroke. When swimming with a band it’s important to keep your head and neck in a neutral position, bringing your hips and feet as high as you can.
Paddles
Rectangular or oval pieces of plastic that attach to the palms of your hands. They come in various sizes—choice being dependent on hand size, swim stroke and level of experience. We used them in Dave’s swim sessions to increase the muscular load and hence build strength, as well as enhancing stroke technique (specifically it encourages subtle wrist flexion, a high elbow, forearm pressure and hyperextension of the wrist at the end of the stroke). It’s best to use paddles under the watchful eye of a good coach to ensure correct use.
Kickboard
A rectangular piece of foam that you hold with outstretched arms to encourage effective kicking.
Flippers/fins
Can help improve ankle flexibility and kicking technique (e.g. kicking from the hip with limited knee bend), as well as allowing you to focus on the catch by creating additional propulsion and encouraging a better body position. They come in varying lengths; longer fins are more flexible and create more propulsion at a slower tempo and shorter fins are better for a faster, rapid kicking motion.
Wetsuit
Wetsuits (or wetties) are made of neoprene, a flexible and soft material that allows a very thin layer of water between your skin and the suit. This water heats up and the insulation keeps you warm. Wetsuits should fit snugly to prevent cold water constantly flushing through. In addition to warmth, wetsuits provide buoyancy, assist in better form and technique, reduce drag and help protect against sharp objects, including flailing limbs. Swimmers will be faster in a wetsuit than without, and race-day water temperature will dictate whether or not you are allowed to wear a wetsuit in a race (races permitting neoprene are called “wetsuit-legal”). To complicate matters these rules differ depending on the race organiser/governing body, e.g. the ITU, British Triathlon Federation, Ironman/WTC. If the water measures above the wetsuit temperature cut-off, competitors can choose to wear: 1) only their race kit; 2) a so-called “speed-suit” over the top of their race kit (check the race-specific rules regarding the use of these suits); or 3) a swimsuit. If you choose to wear your race kit, remember that any pockets will fill with water and slow you down. Practise swimming in your wetsuit in training, either in a pool (take care not to overheat) or in open water. See overleaf for more information about choosing a wetsuit and then successfully donning the neoprene.
All smiles with Olympic medallists, Alistair and Jonny Brownlee.
Silicon earplugs
Very useful if you suffer from ear infections and/or if the water is cold.
Vaseline and/or body glide
Chafing occurs either where areas of your body rub together, such as the underarm or between the legs, around the neck/armpits while wearing a wetsuit or underneath the timing-chip strap. It is often worse in the sea where salt creates extra friction. Vaseline is an easy solution, though petroleum jelly can cause neoprene to deteriorate over time. If you do use Vaseline, then applying it with a rubber glove is a good idea (oily hands affect the catch in the swim). There are also some good wetsuit-friendly lubricants on the market, many of which come in a convenient roll-on stick, and some athletes opt for cooking oil spray.
Throwaway shoes
Cheap, throwaway slippers/flip flops can be worn before the race, including when walking down to the swim start. These help to prevent you from getting cold feet (literally) and cuts from sharp objects.