Head of Let's Get Running Run Club Operations, Rose Wilmot shares her experience as a beginner triathlete;

When I first started triathlon I was a weak swimmer. A lot of triathletes start out this way.  Luckily at the time I was a member of the very friendly Greenwich Tritons who let me learn at my own pace before I joined lane 1. For those unfamiliar with the club-lane-system, lane 1 is usually the ‘beginner’s lane’ of the pool with lane 5 being for the most experienced.  I was in a lane all to myself - the ‘pre-lane 1 lane’.  It took me about 2 years to move up to lane 2, and 3 years before I completed my first triathlon.

You never forget your first triathlon.  I know Brighton and Hove Tri 2016 was a first for many people, and a great event for a debut.  Mine was the Nottingham Relays in August 2011, and a safe choice in the eventuality that I wasn’t fit enough to complete the whole thing in one go.  For anyone who doesn’t know the setup at Nottingham, each team member completes the swim, then the bike, then the run, allowing a nice rest between each discipline, but there was also the slight worry of a close cut-off.   And unfortunately, as the weakest member of the team, I was first in the water.

I had never completed a mass start in open water before and the difference felt like the difference between Alistair Brownlee at the Gold Coast in April last year and Alistair Brownlee at Rio.  Which is to say it was big.  I rarely swam with a wetsuit in training and found it constricting over on my chest and lungs even before I got in the water.  As soon as the klaxon sounded I felt my heart rate accelerate. Remembering that I should stay to the back of the pack I let the stronger swimmers go first.  I jogged gently into the water, feeling excited but still confident, after all I was a lane 2 swimmer now!  As soon as my face hit the water everything went dark.  All I saw were bubbles, legs, arms, weeds and blackness.  I had swum in open water before in training - at the fabulous Laybourne Lakes - but it had not prepared me for this. My throat constricted, I wasn’t getting air in, my mind reeled with confusion and panic - surely I was going to drown?  I didn’t drown, I just stopped, I did a bit of breaststroke to calm down, let what felt like the entire field pass me and made myself relax.  Once I’d caught my breath back and the echo of the klaxon was no longer ringing in my ears, the panic attack - and it had been a panic attack - subsided and I was able to continue on.  

After this event it started happening more and more. I even had a couple of panics in pool swims and had to do the same thing.  I don’t exactly know what sets it off but something about race conditions, water temperature, nerves and adrenaline convinces my cardiovascular system I am going to drown.  I remember buying a book with a name like ‘How to prevent panic attacks’.  One of the first chapters explained that I needed to avoid the situation which had caused the panic - well that wasn’t going to work!  Over the next few years I kept having them - sometimes I still do - but I’ve never DNF-ed or let it stop me from taking part in the sport I love.  Here are my top tips if you’re worried about open water swimming.

1. Hold Back

If you’re a nervous swimmer it can be a good idea to hold back at the start and let the majority of the field go off before you.  I even count to 5 before I set off to make sure I’m not caught in the fervor. You might feel frustrated to have lost a few seconds at the beginning but it pays dividends later if you don’t have to stop to calm down or catch your breath after someone accidentally punches you. I often use the time to plan my strategy based on how the field is behaving from the start. If people are veering off in a different direction I decide which side to swim on as I overtake.

2. Warm up

I can’t tell you how important this is for avoiding panic in the water. Half the problem is that you’re going from a very low heart rate (esp if it’s early morning) to an incredibly rapid heart rate with no build. You’re body won’t like this and it’s not good for it.  Warm up before the event by going for a little jog in your wetsuit or doing some mobility stretches. If they let you warm up in the water, try to exert yourself so that your heart rate is up before the real effort begins.

3. Find where you’re comfortable in the pack

Having said ‘hold back’ this doesn’t always work for everyone. A friend of mine who sometimes struggles in the swim, despite competing in IronMan distance events, once told me that he was fine in the milieu, it was being by himself that made him panic.  If you like being in the middle of the pack get in the middle as soon as you can, or behind someone’s feet.  If you prefer to quietly overtake to the side make sure you’re on the right side of the stream - no point doubling your distance!

4. Recreate the panic in training

It might sound like the last thing in the world you want to do, and not advice you’ll probably find in any books about overcoming panic attacks, but you need to re-create the race situation which can cause you to panic, but in a safe environment.  Remember the things which go through your mind as you start the race; the doubts and the anxieties and get a friend to start you off as if you’re in a race, and ideally other friends to swim close beside or in front of you so that you feel like you’re in a mass start.  If you can do this a few times in open water your body should get more used to the feeling. The mind is an amazing thing - if you repeatedly subject it to a stressful event, it will usually start to get used to the idea that you’re not quitting anytime soon!

5. Dealing with the darkness

The best advice I can give you if you’re swimming in dark or murky water is to focus on the things you can see and control.  I look at my arm or my brightly coloured Garmin (if the water’s not too bad you should still be able to see it). Focusing on these objects reminds me that I’m just an athlete swimming in a race, not some victim in a shark attack film.  The motion of my arm in the water also reminds me of technique and this keeps my mind off the poor visibility.

6. Quieting the mind

Have something to think about before hand to quiet the rising panic or thoughts of disbelief.  I used to focus on a particular part of my stroke, like hand entry, or even the thought of getting onto the bike after the swim and how amazing it would feel.

7. Slow your stroke

Start off slow. Counting your strokes between breaths can really help with this. If you find you’re swimming strokes 1, 2, 3 much quicker than you usually would, slow it down, it’s probably just your adrenaline making you swim faster than you normally would.  That’s fine in a run or a bike but in a swim it can really have a negative impact.  You can always speed up later when you’re out of the ‘danger-panic zone’ but go slow at the beginning.

8. No caffeine before the race

A cup of tea probably wouldn’t do you any harm in the morning but it’s best to avoid coffee, it accelerates your heart rate and you don’t need that if you’re liable to a bit of a panic in the swim.

9. Practice wearing a wetsuit

If you’ve never swum in a wetsuit before, do this before the race, ideally in cold open water.  A wetsuit can constrict your chest and arms and everything can feel a bit odd if you’ve never worn one before. Don’t turn up the start line having never warn it in practice.

10. Train in open water

We’re very lucky in Brighton because we have the sea so there’s no excuse not to get out there.  I know British Triathlon, in conjunction with the fantastic Brighton Tri Club, do taster sessions in the summer for people to get used to sea swimming, especially in wavy and windy conditions.  You never know the conditions on race day so there’s little point in avoiding a rough sea (within reason).  If you know you can do it in training you’ll have more confidence on the day.  Getting used to a cold temperature is also important because it really can take your breath away!

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