One of the things we’ve learned from our surveys and conversations with older triathletes is that setbacks are common. Injuries, illnesses, and interruptions in training happen to almost everyone. The challenge is figuring out how to return safely while maintaining the confidence to keep moving forward.
Recently, a 73-year-old reader asked Coach Kurt Madden for advice about returning to running after an injury and several months away from consistent training.
Earlier this year, I injured myself while strength training. I suspect I strained a tendon behind my right knee while using a weight machine, although I can’t say for certain. The pain was significant enough that I could barely walk for a couple of weeks.
As a result, I stopped running, although I continued swimming, walking, light biking, and upper-body and core strength training.
Recently, I began trying to run again, but things don’t feel the same. I’m now experiencing pain in both knees and hips that I never had before the injury. My legs also seem weaker than they used to be. Even standing up from a chair feels more difficult.
Before the injury, I was running one or two times per week for about three miles at a time with no major issues. My goal is to return to consistent sprint-triathlon training, whether that means racing later this year or next season.
How should I safely return to running?
How can I tell whether I’m simply deconditioned or whether I need a medical evaluation?
And what should I be able to do before beginning a more structured training program?
Coach Kurt Madden’s Response
Coach Kurt Madden responded that while every injury situation is different, older athletes generally benefit from a conservative return-to-running plan.
Start with Run-Walk Intervals
Coach Madden suggests beginning with a run-walk format three times per week.
One option is:
Run 4 minutes at an easy aerobic (Zone 2) effort.
Walk 1 minute.
Run 4 minutes at a moderate tempo (Zone 3) effort.
Walk 1 minute.
Repeat this pattern for a total of 20 to 40 minutes.
However, if this feels too ambitious, Coach Madden recommends staying with a simpler 4-minute run / 1-minute walk ratio while keeping all running at an easy Zone 2 effort.
Check Your Shoes
Coach Madden also recommends making sure your running shoes are in good condition and have relatively low mileage. Worn shoes can contribute to discomfort, particularly when returning to running after a layoff.
Focus on Mobility and Stability
Rather than immediately adding more weight training, Coach Madden suggests emphasizing mobility and stability exercises, especially those involving side-to-side movement.
He recommends searching YouTube for TriDot mobility and stability exercises as a starting point.
Deconditioning Happens
According to Coach Madden, some loss of fitness and strength is expected after several months away from regular running.
While he is not convinced that every athlete in this situation needs a medical evaluation, he suggests consulting a healthcare professional if symptoms persist, worsen, or if doing so would provide peace of mind.
A Benchmark Before Structured Training
Before beginning a more structured sprint-triathlon training program, Coach Madden would like to see an athlete able to run for approximately 30 minutes at an easy Zone 2 effort with little or no walking.
Once that benchmark is reached, the athlete is likely ready to begin building toward a race-specific training plan.
Want to Get in Touch with Coach Madden?
Coach Kurt Madden is Director of Coach Development for TriDot. He is also CEO and Founder, KM Coaching and Consulting. Kurt’s credentials also include: TriDot Pool School Instructor, IRONMAN U Certified Coach, ESCI Certified Coach, and USA Triathlon Level 1 Certified Coach.
If you have questions about training, injury prevention, race preparation, or returning to the sport after time away, you can learn more about Kurt or contact him directly at (619) 701-0590. Start your free trial of TriDot here.
Have a question for one of our coaches? Contact us through the Ask Our Coaches page and your question may be featured in a future article.
Editor’s Commentary
This question caught my attention because I am dealing with a similar situation.
Earlier this year, I experienced an injury that interrupted my running for several months. Like the reader who submitted this question, I continued to swim, walk, bike, and perform some strength training. Yet when I tried to resume running, I discovered that returning to running was not as simple as picking up where I had left off.
One part of Coach Madden’s recommendation stood out to me immediately. At my current fitness level, I would not have been able to comfortably perform the Zone 3 segments he suggested. The simpler option—running four minutes at an easy effort followed by one minute of walking—was much more realistic.
That observation reinforced what may be the most important lesson in Coach Madden’s response: start where you are, not where you were.
As I write this, I have only recently begun applying a gradual return-to-running approach. By the time this article appears in our August newsletter, I hope to share what I have learned from following Coach Madden’s advice, including what worked, what didn’t, and whether I was able to rebuild toward his goal of running 30 minutes continuously at an easy effort.
Many older triathletes have experienced a similar setback. If you have successfully returned from an injury-related layoff, I would be interested in hearing what helped you regain your confidence and consistency.
Still have questions? Leave a comment—we’d love to hear from you.
Join the Conversation
Have you successfully returned to running after an injury or extended break from training?
What helped you rebuild your fitness and confidence? Did you use run-walk intervals, focus on mobility work, seek professional help, or take another approach?
Share your experience in the comments below. Your story may help another senior triathlete facing a similar challenge.
And if you have a question for Coach Kurt Madden or one of our other coaches, submit it through our Ask Our Coaches page.
What has been your experience returning to running after an injury, illness, or extended break from training? Share it in the Comments below.
Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published.Please note that I review all comments before they are posted.
Medical Disclaimer
The content on SeniorTriathletes.com is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your physician or a qualified healthcare provider before beginning or modifying any exercise, training, nutrition, or recovery program—especially if you have existing health conditions or concerns.
Participation in triathlon training and related activities involves inherent risks. By using this information, you acknowledge and accept full responsibility for your health and well-being. The author and contributors are not liable for any injuries or health issues that may result from the use of this content.
Editor’s Note (June 2026): This article describes several of our experiences combining camping and triathlon. While we enjoyed many of these adventures, they also helped explain why Joy and I never became serious campers—a story I tell in the short video “Why We Never Became Campers.”
Over the years, Joy and I experimented with several ways to combine triathlon and camping. We tried tent camping, campgrounds near race venues, and even renting a motorhome. Some experiences were memorable. Others reminded us why we never became dedicated campers despite repeatedly giving it another try.
If you’re considering camping before a triathlon, here are a few lessons we learned along the way.
A Love-Hate Relationship
Growing up, I had a full range of camping experiences. My parents, my siblings, and I started with a tent, graduated to a pop-up trailer, and then to a pull-behind trailer. Actually, we camped in several pull-behind trailers, each longer than the previous one. I was fortunate to experience a lot of the USA during my youth in this way.
However, somewhere along the way, I fell out of love with camping. After marriage, Joy and I tried tent camping and camping from a conversion van with varying degrees of success. Allergies to tree pollen and almost guaranteed rain made camping a hit-or-miss experience.
But, I never gave up on camping completely.
Now, as I begin this post, I am sitting outside our rented RV in a KOA campground in northern Utah. It is 81°F with a light breeze blowing down the slopes of the Wasatch Mountains just to my east. Meanwhile, Joy, who came up with the idea for this latest run at camping, is sitting in the air-conditioned motor home.
Our Experiences Camping With a Triathlon
The idea of camping at or near the triathlon venue has been appealing. This was especially true if it meant less travel the day before and the day of the triathlon. Even without this benefit, camping meant being able to eat more ‘home cooked’ meals.
We had planned to tent camp at Lewis Creek County Park before the Best in the West Triathlon Festival outside Sweet Home, Oregon. However, as I reported in the post about this triathlon, we abandoned this idea because of the high temperature in early September.
Three years later, during our six-week road trip through the southeast part of the USA, we did camp using a tent.
Not surprisingly, it rained during the two-night stay at our first destination, outside Logan, Ohio, where I did my Ohio triathlon. To be fair, we followed this with two lovely nights of camping in Kentucky. Okay, it doesn’t always rain when we camp.
However, given the high temperatures in late September and early October further south, we left the tent in our van for the rest of that trip.
Our tent at the KOA Campgrounds outside Logan, Ohio, location of the Hocking Hills Sprint Triathlon. Our tent included two blow-up beds, a fan, and Joy’s special toilet, complete with a ‘Dora the Explorer’ seat. Let us know in the Comments below if you want more details. Joy will be happy to share these.
A Newer Experience – Motorhome Camping at a Triathlon
Our latest adventure of camping around a triathlon occurred last summer. This time, we rented a 24 foot Class C motorhome from a private party in Logan, Utah. For two weeks, the motorhome was our home.
From Logan, we drove to Truckee, California, for the Donner Lake Triathlon. It was at this triathlon that we stayed (for free) in a grassy parking area within a hundred yards of the transition area for the race. We both really enjoyed this.
After the race, we drove back to southeastern Idaho for the Preston Triathlon and Seeley Lake, Montana for the Seeley Lake Triathlon. You can read more about our camping adventures in the posts for these two triathlons.
What We Have Learned About Camping and Triathlon
Here are three things we have learned in our efforts to combine racing in a triathlon and camping.
1. Camping at the location of the race is convenient
Most triathletes become accustomed to early mornings. I am an early riser; my wife, not so much.
Rising, checking out of the hotel, and driving to the race location, all in the dark, is what we do. And, it is the cross my wife willingly and cheerfully bears for being married to a triathlete.
It was incredibly convenient to awake on race day at the race venue. After setting up my transition area, I went back to the motorhome and enjoyed a protein smoothie and coffee while counting down the time for the race to begin. Meanwhile, Joy slept.
After waking, she watched through the back window of the motorhome while lying comfortably in bed as we completed the swim leg of our triathlon.
Camping at West End Beach in Truckee, California, in a rented RV. Joy watched the swim leg of the Donner Lake Triathlon from the comfort of our bed while peering out the back window of the motorhome. She was a ‘happy camper’.
2. You won’t necessarily save money
We paid for the tent through savings in the cost of hotel rooms while traveling to compete in the Ohio triathlon. The story is much different for the motorhome.
Motorhome camping is clearly more comfortable than tent camping. With air-conditioning, we slept well in the motorhome no matter the outside temperature. Since arriving well rested on race day is important, this is a plus.
There is also the benefit of eating food that we prepare. This is both more healthy and less costly. The gas stove and refrigerator in the motorhome made this convenient.
On the other hand, motorhome camping is expensive. The unit we rented averaged nine miles per gallon (mpg) compared to 25-30 mpg for our van. This was when gasoline was $5 to over $6 per gallon.
Add to the cost of the additional fuel, the costs of renting the unit, and parking it at campgrounds with electricity and water hookups, and we spent $250 to $300 per day for the convenience of a motorhome.
3. Camping leads to a new triathlon experience
One of the joys of triathlon is that it can become a vehicle for adventure, travel, and exploration long after our fastest racing years are behind us.
Even though most triathlons do not offer an option of camping at the race venue, there are still wonderful benefits of camping nearby. It is a treat to be outdoors, exploring new areas of nature with its diverse fragrances, sounds, plants, birds, and other animals.
Once we get away from the city lights, it is wonderful how vast the night sky appears.
Camping along with a triathlon is another way to see God’s handiwork up close. I took this picture from Salmon Lake State Park (Seeley Lake, Montana), where we camped three nights before the Montana triathlon.
Who Should Consider Camping at a Triathlon?
Camping may be a good option if:
You enjoy the outdoors.
The race venue offers camping nearby.
You are traveling with family members.
You want to reduce race-morning driving time and/or stress.
A hotel may be a better choice if:
Sleep quality is your highest priority.
Weather is unpredictable.
You are traveling only for the race.
Comfort matters more than convenience.
Final Thoughts
Camping and triathlon turned out to be neither a complete success nor a complete failure for us. We enjoyed some wonderful experiences, especially when we could stay close to the race venue and spend extra time exploring places we might never have otherwise visited.
We also learned that camping is not always cheaper, easier, or more comfortable than a hotel. Like many aspects of triathlon, the best choice depends on your goals and personality.
If you’ve never considered camping around a race weekend, it may be worth trying once. You might discover a new way to experience the sport.
Most race directors will be happy to tell you about options for camping near the race, especially those held in city, county, state, and national parks.
Thinking about your next triathlon adventure?
Explore more resources for senior triathletes::
Triathlon Training Groups Over 50
Learn how other senior triathletes find and become part of a training group
Still have questions? Leave a comment—we’d love to hear from you.
Have You Combined Camping and Triathlon?
Have you camped at the triathlon venue before the race? What has been your experience with camping while traveling for a triathlon?
Please share your thoughts and experiences with us in the Comments section below.
Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published.Please note that I review all comments before they are posted.
Editor’s Note (2026): When I first published Tom Lipp’s story in 2016, SeniorTriathletes.com was still in its first year. A decade later, Tom’s experience remains relevant because it illustrates a lesson many older athletes discover for themselves: big goals are achieved one step, one workout, and one race at a time.
Senior Triathlete Tom Lipp took the plunge and competed in his first full Ironman triathlon. Is an Ironman triathlon on your ‘bucket list’?
Its Starts With Inspiration
Track anyone’s start in triathlon or ask them about it. I am sure you will find ‘inspiration’ or some form of the word among the reasons they took part in their first race. Someone inspired them.
For the new Senior Triathlete Tom Lipp of Aberdeen, South Dakota, the inspiration came when he first watched his daughter complete the Fargo, North Dakota half marathon. The next year, he ran this race with his daughter and “was hooked”.
His first triathlon, one completed in 2012 with his uncle Kirby Martz, was the sprint distance Bismarck Triathlon in Bismarck, North Dakota. Later that year, he completed his second triathlon, an Olympic distance event, at the Young Life Triathlon in Detroit Lakes, Minnesota.
Exiting the water at Ironman Wisconsin
There are many stories of those for whom triathlon has become part of an active lifestyle. Training for the first race leads to more training. A second triathlon leads to a goal of improving performance “just a little”. For many, these early triathlons lead to longer distance races.
While I have only completed sprint distance triathlons until now, I have certainly wondered about completing what I consider the ultimate triathlon—the Ironman 140.6 comprising a 2.4 mile (3.9 km) swim, 112 miles (180 km) bike, and 26.2 miles (42 km) run. I am sure that I am not alone.
So when I learned Tom was planning to complete Ironman Wisconsin, I asked him to record and share his experience with other Senior Triathletes.
The rest of the post is based on Tom’s comments about his experience in preparing for and competing in his first Ironman 140.6.
As a preface to his comments, Ironman Wisconsin consistently ranks as one of the most difficult. In 2016, Ironman Wisconsin ranked 9th in difficulty, according to Ironindex™.
My point? Tom did not only take on a longer distance, but he did so in one of the more difficult triathlons.
Why This Story Still Matters
Tom didn’t start with an Ironman goal. Like many triathletes, he began with a Sprint-distance race, became curious about what might be possible, and gradually worked his way toward a longer challenge.
Whether your goal is your first Sprint triathlon, an Olympic-distance race, a Half Ironman, or a full Ironman, Tom’s story demonstrates the value of patience, planning, family support, and consistent training.
Why Did You Choose An Ironman?
“The inspiration for Ironman came almost immediately after I completed my first triathlon. I set the goal in 2012 after becoming aware of the sport and its history. There are so many motivating and inspirational stories, and I enjoy the lifestyle it requires and the challenges it offers.”
A flat piece of the bike course at Ironman Wisconsin
How Did You Train For Ironman Wisconsin?
“I started training about one year before the race when a co-worker (a 2X Ironman) asked me to join a group of three others in training for Ironman Wisconsin (IMWI).
I really enjoyed training with the others in the group. Training with one of the guys, in particular, made the hard workouts not only easier but enjoyable. Unfortunately, our schedules made training as a group difficult. In fact, about 90% of my training was alone.
Training plan
In hindsight, I am sure that a coach would have been a great asset. However, I used a free 36-week training program that I found at trifuel.com.
I didn’t follow it perfectly—I did not do all the speed workouts—though think I should have followed the plan more closely.
Dealing with injuries
Full of motivation, I quickly and dramatically increased my running and biking. Within two weeks, I acquired a sore left knee that would ‘pop’ and sore Achilles tendons. I spent the next few weeks stretching, icing and working out at a reduced level.
After my initial burst, I was careful with injuries. It is hard to know if the pain was something to push through or something that needed rest. If I felt a strain, I leaned on the side of caution.
I used a foam roller and cups of ice to massage the sore or strained areas.”
Tom’s Tip: To apply ice to sore areas, fill a frozen Styrofoam cup with water and freeze the water. Cut the bottom one inch (25 mm) of the cup to expose the ice. Rub the ice on sore or strained areas.
Tom Lipp, Ironman Senior Triathlete
What Was Your Experience From Ironman Wisconsin?
“I was first struck by the number of participants, nearly 3,000. Compare this to the hundred or so for the shorter distance events I had previously done.
Then there was the course. The hills in Wisconsin are VERY different from the hills in northern South Dakota. I was not prepared for them and the bike course took a little more out of me than I had planned, which increased my run time.
The other thing that struck me was the support that the spectators gave us. Ironman events aren’t like the normal triathlon. The crowds are huge and fan support along the bike and run make the race something to remember.”
The ‘home stretch’ at Ironman Wisconsin. The spectators, especially family members, make a huge difference.
What Have You Learned From Triathlon?
“Triathlon is the same as work or life. You need a goal, you need a plan, you need a reward, and most of all you need family support.”
It’s a family affair
“My family support was awesome and my wife Kami was incredible over the year of training. She had more than enough reasons to be upset with my lack of participation in chores, my going to bed early on a beautiful summer night, and my general absence. Instead, she picked up my slack.
Having my kid’s support throughout the summer and having them at the event meant a great deal to me. It would not have been the same without them.”
Our bodies and mind adapt
“This experience has taught me I should never stop challenging myself. Our bodies and mind are incredible and able to adapt to whatever we throw at them.”
Advice For Other Senior Triathletes
What advice do you have for Senior Triathletes who have completed a shorter distance triathlon and are thinking about the Ironman distance?
Discuss it with the important people in your life who will be affected by your training. Their support and understanding will be vital.
Complete at least one half Ironman distance race.
Commit, commit, commit!
Find a plan or coach to guide you through the training.
Increase slowly and take care of anything that seems like an injury.
Enjoy the journey—-It is worth it!
What Today’s Senior Triathletes Can Learn From Tom
Big goals are achieved one step, one workout, and one race at a time.
Training plans matter.
Injuries require patience.
Family support is invaluable.
Our bodies can adapt to challenges at any age.
Whether you dream of completing an Ironman or simply finishing your first Sprint triathlon, the principles are remarkably similar.
How Far Do You Want To Go?
Not every senior triathlete dreams of completing an Ironman. Some want to improve their Sprint time. Others want to complete an Olympic-distance race, a Half Ironman, or simply stay active and healthy.
Tom’s story reminds us that the question is not whether you should do an Ironman. The question is what challenge inspires you to keep moving forward.
What Have You Learned From Training for an Ironman Triathlon?
Many readers have completed Ironman or long course triathlons. What is the one piece of advice you can offer senior triathletes who are thinking about longer distance races?
Comments: Join the conversation below — Click on “Subscribe” (located above the Comment box) if you’d like to be alerted to replies to your Comment. Even if you do not submit a comment, you may subscribe to be notified when a new comment is published.Please note that I review all comments before they are posted.
Editor’s Note (First published October 15, 2022 • Updated May 2026): Since first publishing this article, I have continued hearing from senior triathletes about their experiences with open water swimming — including discussions at triathlon club meetings, conversations at races, and stories from readers. Many of the same themes continue to emerge: confidence, sighting, physical contact, staying calm, and learning to adapt to changing conditions. I’ve updated this article to include additional lessons and experiences shared by the senior triathlon community.
Lack of confidence in open water swimming is one of the top reasons many adults over 50 hesitate to try a triathlon. For some, the concern is not fitness but anxiety about swimming in deep, dark water with limited visibility, dealing with waves, or handling the physical contact that often occurs during races.
Many older triathletes describe discomfort not only from being unable to see the bottom, but also from not knowing what else may be in the water around them.
This post contains advice from senior triathletes who overcame those fears and went on to complete many triathlons and open water swim races.
Background
In early 2021, I conducted a survey about triathlon’s greatest challenges for seniors, both beginners and experienced triathletes. Nearly one of four respondents identified concern about the swim as a challenge.
My recent conversation with Pat and Joan Hogan about their triathlon journeys reminded me of this statistic. Fortunately, many seniors, including Joan Hogan, have “slain that dragon” to go on and compete in triathlons.
How have they done this?
And, perhaps more importantly, what mistakes and lessons have they learned along the way?
Approach
I asked three experienced senior triathletes who previously struggled with the open water swim how they had become more confident in open water. The three who generously and openly shared their experiences and advice, making this post as insightful as it is, are (in alphabetical order of last name):
Some Discomfort With Open Water Swimming Is Normal
“You are not alone” was a common phrase I heard during my conversations with Nikki, Donna, and Paul.
The first step is to realize that some anxiety about open water swimming is normal. Truthfully, fear is beneficial when it causes us to avoid self-destructive actions and unnecessarily dangerous situations.
Donna recalled watching from a boat the swim leg of a half Ironman triathlon whose swim was in Savannah River. She was amazed to see the number of triathletes who were on their back, hanging onto a kayak (which is allowed by USAT rules), or showed other signs of struggling.
Swimming is the most technical of the three disciplines of a triathlon. While it requires fitness and endurance, the technique, which includes how your hands and arms enter the water and your posture throughout the stroke, is key to a comfortable swim.
At a recent The Villages Triathlon Club “Ask the Experts” panel discussion, experienced triathletes repeatedly emphasized that open water confidence comes as much from skill and composure as from conditioning. Questions from newer athletes focused heavily on sighting, contact with other swimmers, swimming off course, and managing anxiety during crowded race starts.
Ways to Develop More Confidence as an Open Water Swimmer
Nikki, Donna, and Paul prove you can become a confident open water swimmer.
What is the secret? Following is the picture they painted as they related their experiences.
First, Become Confident in the Pool
The three contributors to this post each mentioned the need to become confident swimming in a pool before heading into the open water.
What this will require depends on your experience with swimming. Some, who never learned to swim as a child, will need to start from the beginning, often with lessons. (If you are starting from the beginning, the first goal is to learn proper breathing.)
Others will develop confidence by swimming with a Masters swim or triathlon club. For others, hiring a swim coach to help them develop a more efficient swim stroke or kick will be the answer.
Paul said that when he was learning to swim, putting on flippers helped him to get enough forward momentum that he could focus on coordinating his arm movement and breathing. Once breathing during the swim stroke felt natural and relaxed, he put the flippers aside and focused on kicking.
Several experienced triathletes also emphasized something that surprises many beginners: open water swimming should not feel like a fight for survival. Efficient technique matters because wasted energy and poor body position can quickly increase anxiety in open water.
Practice Sighting in the Pool
One of the most common mistakes beginner triathletes make in open water is swimming off course. Even experienced swimmers can drift surprisingly far without realizing it.
At the Villages Triathlon Club panel discussion, several athletes described how poor sighting decisions added unnecessary distance, increased contact with other swimmers, or created confusion near swim exits and turn buoys.
Good sighting is NOT lifting your entire head high out of the water every few strokes. In fact, experienced coaches warn that lifting too high causes the hips and legs to sink, creating drag and disrupting rhythm.
Instead, practice “alligator eyes” sighting in the pool — quickly lifting just your eyes high enough to locate a water bottle before returning immediately to your normal stroke. For open water, the water bottle will be replaced by a turn buoy or other landmark (e.g. tree, “wacky waving inflatable arm flailing tube man”).
In my book Triathlon Adventures Across America, I describe several races where sighting mistakes became both humorous and instructive lessons. In Washington, for example, I briefly sighted toward the wrong landmark for the swim exit. Then, in Michigan, I learned firsthand how easy it is to swim off course when not paying attention as the race director described the course layout during the pre-race meeting.
Stay Calm and Focused
Even as you develop confidence in the pool, remember to stay focused on what you are trying to accomplish in each session. Avoid daydreaming.
Whether you are learning to swim or training to improve your stroke, focus is key to becoming a more efficient swimmer.
Joining a swim class or group that swims together regularly will help you improve both confidence and skill as a triathlon swimmer.
Many experienced triathletes emphasized that panic usually makes open water situations worse. Physical contact, waves, missed breaths, or temporary disorientation happen even to experienced swimmers.
The key is learning to remain composed long enough to recover rhythm and breathing.
During one race in California, I became temporarily dizzy during the swim. Remaining calm instead of reacting emotionally allowed me to regain control and continue safely. Open water swimming often rewards composure more than toughness.
Practice with Race Day Nutrition
We often think of muscle cramps as an issue for runners. However, cramps have ended a race for many a triathlete during the swim.
While swimming in the pool, learn of any issues you have with cramps. Some people experience these in their calf or foot muscles. Others can experience them in their lower back. I remember a cramp in one of my hamstring muscles cutting a swim session short.
For most people, preventing cramps is a matter of paying attention to nutrition and hydration before a swim.
Being adequately hydrated before the swim is a must to prevent cramps. Others benefit from eating a banana (potassium) or taking an electrolyte supplement thirty minutes before swimming.
Next, Practice in Open Water
Your next goal is to swim in the open water. For safety reasons, it is always best to swim with a training partner or coach.
A first principle of triathlon is “never do anything for the first time on race day”. This is especially true for open water swimming.
Start with a short distance, aiming to eventually swim at least two times the distance required in a short course (Sprint, Olympic) triathlon or the distance of your long-course triathlon.
If possible, complete this swim in different weather and water conditions. For example, don’t swim only if the water is calm. Practice swimming with wind and more choppy weather. You should even practice sighting with the sun in your eyes, a common situation during early morning races.
If the race will be in the ocean, practice getting past the breaking waves near shore by swimming through them. The experience in my triathlon in the Atlantic Ocean in New Hampshire taught me the value of this technique.
Experienced open water swimmers also learn to adapt to conditions instead of fighting them. Sun glare, chop, waves, current, and crowded starts are part of the sport.
Practicing only in calm, ideal conditions can create a false sense of readiness. Confidence grows by gradually experiencing different water conditions while staying within your comfort and safety limits.
Get the Right Gear
Arming yourself with a few items can eliminate some common sources of anxiety. Others can make you more visible while you are sharing the open water with boats and personal watercraft.
Besides a pair of good fitting goggles, including one pair with tinted lenses for those times when you are swimming into the sun, two must-have items for open water swim practice are:
While more expensive than these two items, a triathlon wetsuit is another wise investment. A wetsuit is great when the water or air temperature is cold. In addition, it adds buoyancy to keep your legs at the top of the water, making this one less thing with which to concern yourself.
Join Others to be More Confident as an Open Water Swimmer
When you first swim in open water, do so with other people. If possible, find a triathlon or swim club. If this doesn’t work because of where you live, find a place where experienced swimmers go, such as a public beach, and go with a friend.
Swim only in areas where swimming is specifically allowed. Swimming in “any old place” can mean swimming with unfriendly critters such as alligators, snakes, and jelly fish.
An ideal place to swim is at a public beach with lifeguards. According to the United States Lifesaving Association (USLA), the chance of a person drowning while at a beach protected by USLA affiliated lifeguards is 1 in 18 million.
Swim back and forth between lifeguard towers or, if there is only one, within the distance the single lifeguard covers. You can even inform the lifeguard of your situation.
Then, if possible, swim in water no deeper than that in which you can stand. This will eliminate another possible source of anxiety.
Ways to Maintain and Even Build Confidence in Open Water Swimming
Even after you have become confident in the open water, it is essential that you follow safe practices.
Nikki told me that before she heads out for a swim in the ocean or nearby Chesapeake Bay, she checks the surf forecast for the beach at which she plans to swim. In particular, she looks at the forecast for rip currents and wave height.
“I might still swim if there are waves a couple of feet, maybe more, but that changes the dynamics of the swim. I might not swim a mile but will be happy to work on my sighting, breathing, and other skills. I have actually found it to be quite fun and inspiring to see my skill level increase when swimming in more challenging water conditions.”
To learn more about rip currents, how to identify them, and how to swim in water where they are present; watch this short but information-packed video presentation by a representative of the National Weather Service.
Nikki’s comments on the benefit of swimming in different weather conditions and bodies of water (lakes, rivers, ocean) were echoed by Donna and Paul.
Other advice from the three for growing your confidence in the open water is:
Swim in open water every opportunity you have.
Continue to improve your swim fitness and technique. Learn to swim more efficiently. This does not have to mean swimming faster, but with less effort, using less energy because you are more efficient. Feeling out of breath, on the other hand, can bring on panic.
Finally, train yourself to mute any negative voices in your head. Some swimmers count from 1 to 100 over and over. Others sing. Do what works for you to stay calm.
“Do the thing you fear to do and keep on doing it… that is the quickest and surest way ever yet discovered to conquer fear.”
Dale Carnegie
Race Day Tips
Race day can present its own challenges. There is the almost inevitable contact with other swimmers. A race can also unleash an adrenaline-driven desire to keep up with or pass other racers.
Ways to mitigate these are:
If possible, swim in the open water of the race in the minutes leading up to the start of the race. This falls into the category of minimizing surprises that can come from:
Knowing the condition of the water in which you will walk into and swim. Are there sharp or slippery rocks on the way into the water? Are there weeds that I will touch when swimming? How quickly does the bottom drop-off?
Kick-starting your heart rate. If your heart rate spikes when starting fast, a pre-race swim will help prevent this.
Getting wet. The pre-race swim gets any shock of first entering the water out of the way before the race starts.
If there is a wave start, position yourself to one side of other swimmers or at the back of the pack.
Find and get into a rhythm as quickly as possible and stick to it. Stay calm. Nothing goes well when you tense up. This is just as true for swimming as it is for other sports.
Try to swim near others you can follow. As long as they stay on course, you can follow them, which reduces the amount of sighting you must do.
Since I had arrived at the higher elevation (7,000 feet or 2,100 meters) of this race only two days earlier, I started near the back of the wave. Picture courtesy of Lefrak Photography.
Position Yourself Strategically
Several experienced athletes at the Villages panel discussion shared stories about being kicked in the shoulder, leg, or face during races. Their advice was not to fear contact, but to make smarter positioning decisions that reduce unnecessary congestion.
For newer swimmers, starting slightly to the outside or farther back can lead to a calmer and often faster swim experience overall.
In Triathlon Adventures Across America, I describe accidentally striking another swimmer during my first triathlon after the athlete unexpectedly stopped in the main swimming line. I also describe getting kicked hard in the chest during another race in Illinois.
Both experiences reinforced an important lesson: physical contact in open water swimming is normal. Expecting it — and staying calm when it happens — reduces anxiety significantly.
Resources for Becoming a More Confident Open Water Swimmer
Nikki, Donna, and Paul told me of the resources they have found helpful in becoming and staying confident while swimming in the open water.
Thank you to Nikki, Donna, and Paul for sharing your time and insights that are the basis for this post.
If you found this article useful, please add a Comment to thank them.
Is There More You Need to Know to Become a Confident Open Water Swimmer?
One of the strengths of the senior triathlon community is the willingness of athletes to share lessons learned — including mistakes, fears, and humorous race experiences.
What helped you become more confident in open water?
What advice would you give someone preparing for their first triathlon swim?
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