Avoid Swimming Anxiety In Your Next Race

  • By
  • Published Aug 10, 2011
  • Updated Oct 24, 2012 at 4:18 PM UTC
The author practicing the outlined techniques.

A four-part prescription, based on Total Immersion techniques, to experience a safer, happier swim in your first (or next) race.

Written by: Terry Laughlin

After two competitors died from heart attacks during the swim leg of the New York City Triathlon last weekend, the statistically-odd nature of how such deaths happen was bound to grab attention. Is triathlon racing dangerous? No. Your chances of becoming a statistic are vanishingly small. But the likely reason so many fatalities occur while swimming—anxiety verging on panic—is a very common experience.

According to the American College of Cardiology, the risk of sudden death in a triathlon is about twice that of a marathon—1.5 deaths per 100,000 triathlon participants compared with 0.8 deaths per 100,000 marathon participants. Of 14 deaths that occurred in triathlons between 2006 and 2008, 13 took place during the swim. Why is it that over 90 percent of fatalities occur during a leg that accounts for only 10 percent of race?

I’ve heard countless stories, even from experienced pool swimmers, of feeling utterly overwhelmed by the confusion and congestion during the start of a triathlon. David Davies, a British swimmer who won the silver medal in the 10K open water race in Beijing, described feeling “violated by people swimming all over me.” If an Olympic medalist feels that uncomfortable—while swimming amongst people whose expertise at pack swimming rivals that of Tour de France riders in the peloton—the chances are high that a triathlete (especially a newer one) could feel utterly vulnerable in a chaotic swim start.

It’s this very common scenario that I aim to address. It’s clear that many athletes have a far more urgent need to learn how to be comfortable than how to increase speed or fitness—at least in swimming.

Here is my four-part prescription to experience a safer, happier swim in your first (or next) race:

1. Learn Balance. This is the primary skill that gives you a sense of having
control over your body in the water. When you learn you can control that sinking-legs sensation, you become receptive to the idea of learning to control other things. In the Total Immersion Self-Coach Workshop DVD, Balance is the foundation for every subsequent skill. In an open-water race it banishes fear of drowning.

The author practicing the outlined techniques.

2. Practice Mindful Swimming (which you must practice to learn balance). This is the primary skill that develops the ability to exert control over what and how you think in an environment where you may not be able to control much else. When teaching open water camps I always tell our students this is the most important thing they’ll learn from us—to create what I call a “cocoon of calm” in the midst of exterior turmoil.

3. Practice (and Race) with a Tempo Trainer. When a swimmer feels vulnerable, the “fight-or-flight” response prompts a shift into high-rate survival strokes, which greatly increases respiration rate. Faster, shallower breaths can make an athlete feel light-headed, which makes an intimidating situation worse. Use the Tempo Trainer to program a controlled tempo in your nervous system prior to the race, then continue to use it during the race to control your respiration rate. Set the Tempo Trainer at 1.30 sec/stroke or slower.

4. Avoid the Rush. At the start, give the field 30 seconds after the starting signal before you begin swimming, and/or start at the perimeter of the pack. TI Coach Dave Cameron of Minneapolis says, “I always remind my triathletes to remember the pythagorean theorem. On a 200-yard swim segment, if you start 30 feet outside the most direct path to the first buoy, you’ll only swimming about 1.5 feet extra to get there.”

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FILED UNDER: Swim / Training TAGS: /

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