Terry VanderWert, Author at Senior Triathletes * Page 5 of 32

Book Review: Triathlon Story of Senior Triathlete Hilary Topper

Terry VanderWert on January 14, 2023

review of Hilary Topper From Couch Potato to Endurance Athlete

Senior triathlete Hilary Topper is a cheerleader for everyone who has ever struggled with self doubt about their ability to take on a new challenge, like doing a triathlon. She has dedicated her story to ‘back-of-the-packers’, those who compete for the thrill of setting and completing a challenging goal with no expectation of winning an award.

Hilary’s book, titled From Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete, candidly chronicles her journey to becoming an endurance athlete who has completed various distance triathlons and other single and multiple sport endurance events.

About Hilary Topper

Hilary grew up in a challenging home environment. Her mother’s advice was to play it safe and avoid physical activities because of the dangers they presented. Meanwhile, she seldom saw her dad as he was working three jobs.

After attending college, starting a family, and establishing a career, Hilary started a successful public relations firm. At age 48, she realized she needed an outlet for stress that did not involve eating.

Hilary shares the challenges of beginning to exercise at a local gym, something she had never done before. However, before long, she was attending her first spin class and learning the new language associated with spinning.

Then, before she knew it, she was running thanks to the encouragement of a business acquaintance. Running quickly became an integral part of Hilary’s life.

First Triathlon

Hilary’s running partner unexpectedly decided she no longer wanted to do running races. Instead, she suggested that the two of them sign up for a triathlon. So, they registered for the 2014 Captiva Tri, scheduled for five months later.

One small problem. Hilary could not swim.

In her first visit to the pool to train for the swim part of the triathlon, she learned she could not swim a single, 25 yards length of the pool. Thanks to the help of a coach, she quickly learned to swim well enough to finish her first triathlon. In fact, two years later, Hilary completed the New York City one mile swim race.

Ironically, swimming, the sport that was initially her weakest, has become the strongest leg of her triathlon.

In 2015, one year after completing her first triathlon, Hilary competed in several races, including the USAT Age Group Championships. Later that year, while competing in a triathlon in Florida where her father was living, Hilary heard her father say that he was proud of her. This was a first.

Thanks to triathlon, Hilary’s relationship with her father blossomed.

Races aren’t just about the race; it is about the whole experience leading up to and after the actual race.
Hilary Topper, From Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete, p. 134.

Audience for the Hilary Topper, Senior Triathlete, Story

As I read the book, I imagined how each of three groups of senior triathletes would benefit from reading Hilary Topper’s story.

First Time Triathletes

To those planning for their first triathlon, she says ‘Go for it’. And, if you have signed up for your first triathlon, her story will help you prepare for it.

One lesson I think she learned from her experience is that you don’t need to spend as much money as she did before your first triathlon.

Before her first, she spent more money and made the preparations more complicated than necessary by having a coach who expected her to buy a new carbon fiber bike with clip-in shoes, before seeing if she liked the sport.

Anyone who has gone from non-athlete or ‘weekend warrior’ will relate to Hilary’s descriptions of her initial training. Her experience brought back memories of learning to ride with clip-in bike shoes. And her account of putting on a wetsuit for the first time had me in tears while laughing.

If someone asked me a year ago, what it takes to be a triathlete, I would have said, “Hmm . . . someone who could swim, bike, and run?” What I didn’t realize is, there are two other disciplines to master—proper nutrition/hydration and transitions. Both seem simple on the surface but are quite complicated.
Hilary Topper, From Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete, p. 87.

Those Thinking of Longer Distance Events

To those experienced with sprint distance triathlons who are thinking of going longer distance in triathlon or other single or multi-sport endurance races, Hilary says ‘You can do it. However, plan on training for it’.

Experienced Endurance Racers

Hilary also has advice for those with experience in training for and racing in various endurance events. You will find your head nodding in agreement while remembering your own similar experiences. I lost count of the number of times I recalled an experience similar to one Hilary recounted.

One example that is still vivid is of falling while on the bike leg and finishing the race with a damaged chain and derailleur. And, if you haven’t experienced what she describes about porta potties on page 204, you haven’t been to enough races. My triathlon bag includes several packets of tissues for the latrines void of toilet paper.

It quickly became habit forming and an addiction. . . .All I wanted to talk about was swimming, cycling, and running. I
was driving my family crazy, including my husband who ignored me!
Hilary Topper, From Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete, p. 85.

Run-Walk Method

Through Hilary’s story, I also learned about the Galloway run-walk-run method. This approach involves alternating running and walking to complete distances of 5k to a full 26.2 mile marathon. She became acquainted with the method during a triathlon on the Atlantic coast in Florida on an especially hot and humid day.

Since that race, Galloway’s method has become central to her run training, running races, and triathlons.

Mental Component of New Challenges

As with many sports, the mental aspect can be as challenging as the physical. Negative self-talk can derail even the most skilled and trained athlete.

Through her experiences and the lessons she has learned, Hilary shares advice for dealing with negative self-talk.

When you’re learning a new sport, have patience with yourself.
Hilary Topper, From Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete, p. 108

Value of Support From Family and Friends

Throughout the book, Hilary recognizes her husband, daughter, son and many friends for the emotional support they have provided throughout her journey. While encouraged by her own progress, it has especially motivated Hilary when her family has recognized it.

I have the feeling that this book would never have been written, or at least been much less inspiring, were it not for supportive family and friends.

When I finished the New York City Triathlon, I went to my social media. My daughter wrote this on her post on Facebook: “So proud of my mom for finishing the NYC triathlon! She is the strongest person I know and will always push herself, despite all obstacles, to achieve her goals. She inspires me every day.
Hilary Topper, From Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete, p. 122.

Starting a Triathlon Team

I was also intrigued when reading about Hilary starting a virtual triathlon team. This team comprised people from the New York metropolitan area, where she lives, as well as in other USA states and in Europe.

This team, called WeRTriathletes, could serve as a model for a Senior Triathletes team.

What do you think?

Worth Reading

This book reads like a cross between a diary and autobiography. It’s full of valuable information communicated through real-life examples.

Chapters open with an inspirational quote from an endurance athlete. They end with a lesson Hilary has learned through endurance sports.

Hilary is an open book. She does not whitewash her experiences, sometimes providing more detail than I would comfortably include in a post. One example is her experience with porta potties at triathlons. But I can’t argue with her assessment.

Even if you have never done a triathlon or have completed dozens, you will enjoy reading Hilary’s story about the impact triathlon, running, and swimming have had on her life.

The personal experiences, both tragic and hilarious, which she shares and the lessons she has learned will give would-be triathletes an unvarnished view of the things they should expect with the sport. They also paint a colorful picture of the pleasure triathlon training and racing have given multitudes of older athletes.

Meanwhile, those of us who have taken the plunge into triathlon and other multi-sport endurance events will be reminded why the sport has captured our attention.

Reading the story of senior triathlete Hilary Topper and her triathlon journey is worth the time.

If you want to purchase Hilary’ book, click on this link. Before checking out, use the promo code SNRTRI for a 10% discount.

Comments

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Racing For Fun – Nikki Austin’s Story

Terry VanderWert on November 27, 2022

triathlon fun with family at Charlottesville Virginia triathlon and multisport race

Is it fun to do a triathlon or other multi-sport endurance race? It is the way senior triathlete Nikki Austin does it, with family and friends and in various places she has not previously been.

Meet Nikki Austin

During most of her week, Dr. Nikki Austin serves as an associate professor in the Department of Nursing at Towson University (Towson, Maryland). Besides preparing the next generation of nurses, Nikki has authored or coauthored papers and spoken on a wide range of topics, including nursing care for children and adults in disasters.

When not working, Nikki is most likely training for her next multi-sport race, a triathlon or aquabike event. She is also an important part of the Senior Triathletes community, recently contributing to the post on Becoming a Confident Open Water Swimmer.

Nikki ‘s Triathlon History

Nikki’s introduction to triathlon came while providing medical support at the Eagleman Maryland 70.3 triathlon. The athletes inspired her, causing her to realize she would rather race than watch.

Shortly thereafter, Nikki learned that her youngest brother, Tim, had been doing triathlons for years. In 2013, Nikki completed the Frantic Frog Triathlon with him in his hometown of Scottsboro, Alabama.

Despite its later name change, this triathlon has become an annual racing event for Nikki’s family. Over the past ten years, she has competed in the Frantic Frog and its successor with her three brothers, two sisters-in-law, and many nephews and a niece.

Because of her love for racing, Nikki has, in the last few years, set a goal of doing around six races per year, one each month from May through October. At least one of these is what Nikki calls a ‘bucket list’ race, one in an area of the country she has not previously visited.

Training for Multi-Sport Racing

Signing up for a race provides all the motivation Nikki needs to train. While she is self-coached, in part because of her demanding work schedule, Nikki also sometimes trains with the Baltimore Area Triathlon Club.

Her typical training schedule includes:

Two times per week, swim 1.2 miles at her local pool.
At least once per week, ride 20 to 25 miles. Today, these rides are typically on a circuit on the beach near her home in Virginia Beach, Virginia, or on a rail trail, such as the National Capital Rail Trail or Washington Old Dominion Trail. She recommended several other trails as well.
One time per week, complete an upper body strength training routine using her Bowflex.

Primarily because of knee pain, Nikki rarely runs. It is also the reason she has recently transitioned from triathlon to the aquabike (swim-bike) event.

To manage other chronic issues, Nikki has found the physical therapists at Dominion Physical Therapy to be incredibly helpful.

Preparing for the Next Race

Before a race, Nikki tries to complete the distance of the race at least once. This approach is good advice for beginners and those moving to a longer distance race.

First, training for the race distance helps develop the required strength and fitness. She also learns about your body’s need for water and calories to comfortably complete the distance.

To the extent possible, she also trains in the weather conditions she could face in the race. For example, if she is doing a spring race, some of her training for each of the legs of the race will be done in cold and windy weather.

Fun Racing With Family & Friends

While the fun of racing with family members has continued year after year, the specific race profile has occasionally changed.

One year after Nikki had suffered a broken ankle, the family group decided to ‘mix it up’ and race as a team. Nikki did the swim and bike, while one of her brothers did the run leg.

In other races, each of the family members does the event that best matches their skills. For example, in the Charlotteville, Virginia event in September 2019 (see the picture at the top of this post), Nikki’s two brothers and her nephew did the sprint triathlon, sister-in-law Janet completed the duathlon (run-bike-run), and Nikki competed in the sprint aquabike (swim-bike).

racing fun with family and friends — Racing with family and friends. Left picture: Nikki Austin’s brother Tim McKechnie, running partner Kim Wallace, Nikki’s nephew and Tim’s son Mason McKechnie, and Nikki at the September 3, 2022 Racing Rivals Triathlon in Scottsboro, Alabama. Right picture: Nikki (left) with Kathleen Resnick (center) and Howie Cohen (right), members of the Pikesville (Maryland) Volunteer Fire Company at the October 2021 Baltimore Triathlon.

Racing with family and friends is so cool and so fun. Plus, I am creating a retirement wardrobe with the race t-shirts.
Nikki Austin

Making an Impact

Nikki sees part of her role as an educator to model habits that will help her students beyond graduation. This is one reason she rides her bike to work and parks it in her office. On top of this, exercise, particularly swimming, provides relief from the stress of her workday.

Nikki Austin with former nursing student U.S. Army Captain Meg Cotton at the Hagerstown, Maryland triathlon in July 2021. Captain Cotton’s eight-year-old son took part in the kids’ race during the same weekend.

Exploring New Places

“You’re doing a race in July where?”

This was the nearly unanimous sentiment of family and friends whom Nikki told of her upcoming race in Florida.

Ignoring the nay-sayers, she competed in the July 2022 Fort DeSoto International Aquabike event in St. Petersburg, Florida. To make the event even more memorable, she ended up on the podium with a third place finish in her age group.

Age group finishers at the 2021 Fort DeSoto International Aquabike event. — Nikki earned a third place finish in her age group at the July 2022 Fort DeSoto International Aquabike event.

Those she told about plans to do the June 2022 Escape the Cape aquabike race also thought she was crazy. After all, who in their right mind would jump off the Cape May Ferry to swim back to shore? One friend was sure that they would be nothing more than ‘shark bait’.

Nikki did this race anyway. “This was a great race. I even enjoyed the long run in the sand to transition.”

I have never been a racer, but I just love to do these races. I love to meet new people and see those I have raced with in other places. The camaraderie is great.
Nikki Austin

Racing With a New Hip

That Nikki continues racing today is proof that joint pain or replacement need not end your racing career. In fact, one of her most fun races was the 2021 Lititz recCenter Triathlon (Lititz, Pennsylvania) which took place a mere nine months after hip replacement surgery.

Each individual should follow the advice of their orthopedic surgeon. In Nikki’s case, her surgeon encouraged her to continue swimming, biking, and even running. “Getting back in the pool was great therapy!”

She’s still racing hard more than three years later even though knee pain has caused her to avoid running and switch to aquabike racing.

Advice For Ensuring Fun In Triathlon

With ten years of racing at various distances, Nikki has learned a few lessons from which others can benefit.

Choosing a Race

If you are racing with family and friends who have different interests and capability, look for races with options to fit everyone. “Races with many options are just great.”

While reading about a race, Nikki also looks for information about the support services that will be available during the race. Running out of water or food during a longer distance race, like half Ironman, can be disastrous if not terribly unpleasant.

By the way, Nikki is looking for what she calls her ideal race, one involving swim-bike-kayak. If you know of one, share this information in the Comments section below.

Nutrition

Many of the senior endurance athletes I have interviewed have told me of the importance of pre-race nutrition. Arriving at the race fully fueled is essential.

Nikki echoed this advice. In fact, she eats a breakfast on race day like one she has every other day of the week, typically two egg sandwiches.

For the typical aquabike race involving international (Olympic) or half Ironman distances, she has a banana and protein shake in the swim to bike transition and consumes water and a couple of GU packs during the bike leg.

Nikki told me about a race in which she ran out of water and, because of cold weather and a delayed start to the race, burned more calories than expected. Because of this, she became thirsty and hungry during the race. From this unpleasant experience, she now arrives at the race with food and water based on the race distance and level of on-course support.

Gear

Being prepared for a race requires training in each of the sports of a triathlon or other multi-sport event. For proper training, one must have clothing and equipment that fits correctly and is in good condition. Sources of quality gear are “worth their weight in gold”.

Nikki recommends having a bike shop staffed with those who will make sure the bike fits correctly and works well. She also makes sure she has biking socks and shoes that are quick and easy to put on and prevent foot cramps and blisters.

Be Flexible

Nikki’s final piece of advice is also golden.

Some days we arrive at the race feeling better than on others. If you are feeling unable to complete the race for which you originally signed up, try to change your race.

Nikki found this to be her situation for one race for which she had registered to complete the Olympic distance triathlon. Rather than drop out of the race, she competed in the sprint distance race. Another option would have been to race as a team instead of individuals.

Is Triathlon Racing Fun?

What do you enjoy most about racing in triathlon or other multi-sport events? Has there been a particular race in which you have had the most fun?

Let us know in the Comments below.

Age-Specific Injury Prevention and Recovery

Terry VanderWert on November 5, 2022

foam rolling is a tool for recovery from injury for older athletes

What can older endurance athletes do to minimize injury and speed recovery from injury when it occurs? Triathlon coach John Hansen shares his advice for our community of senior triathletes, duathletes, and other multisport athletes.

Introducing John Hansen

John Hansen is a USA Triathlon Level II, USA Swimming Level I, and USA Cycling Level III Certified coach. He coaches the University of California Davis Collegiate Club Triathlon team. He also has his own coaching business, focusing on long-course athletes, 70.3 and 140.6.

About one month ago, I read an article he had written for USA Triathlon titled Transitioning Back to Training After Injury. The article contained easy to follow guidelines for returning to training after injury. The guidelines he provided differed based on when in a training cycle the injury had occurred.

John’s advice for starting or restarting training is good advice for all of us. However, it is especially good for seniors training for their first triathlon.

The ’40-20 rule’ he described was new to me. This rule combines “training volume that is 40% of the volume you were at prior to the injury” with adding “20% of the new volume every 1-2 weeks”. We can modify the rule to be more conservative or more aggressive, depending upon the severity of the injury.

In the article, John also recommended adjustments to equipment and gear depending on where in the training cycle the athlete is.

How Age Affects One Coach’s Advice

John wrote the article for the general population of endurance athletes, not any specific age group. As I read, I was curious if he would change the approach if focused on the SeniorTriathletes.com demographic. So, I asked him the following question by email:

“How, if any way, might you change your advice if writing to 50-80+ year old triathletes, aqua-bikers, and duathletes?”

Following is John’s response, included here with his permission.

“Thank you for the question. With respect to the article, many of the points, especially the general points I made in the beginning of the article, are easily applied to triathletes in the 50+ age groups. However, there are several key elements this population should focus on to prevent injuries and optimize their transition back to training. All these elements are related to the injury recovery process, which takes longer for triathletes ages 50+. With that in mind, there are a few key prevention pieces of this puzzle to focus on:

Preventing Injury for Senior Endurance Athletes

First is strength training. Strength training for this age group is all about minimizing muscle mass loss, managing the quality of the muscle as it ages and sustaining connective tissue (tendons/ligaments/fascia) strength. Muscle mass decreases approximately 3–8% per decade after the age of 30 for non-active adults.

As triathletes, this population is helping to stem these issues, but the curve can be further reduced if the 50+ population engages in a full body strength routine 3x week. These positive benefits then result in a lower frequency and/or severity of injuries and ultimately a quicker recovery time.

Second is muscle pliability and connective tissue mobility. Muscles that are more pliable and connective tissue that allows for greater joint mobility, leads to lower frequency and/or severity of injuries and ultimately a quicker recovery time.

As we age, our muscles become less pliable because they retain less fluid, making them more rigid. Aging also affects connective tissue, reducing the mobility in our joints. Connective tissue loses fluid and collagen over time, making joints less mobile and more rigid and stiff. However, stretching, rolling, and myofascial release stimulate the production or retention of lubricants between the connective tissue fibers, thus preventing the formation of adhesions, creating more flexibility in muscles and greater mobility in joints.

The most vulnerable time for reinjury is when you feel normal as you return to training.
John Hansen, TRANSITIONING BACK TO TRAINING AFTER INJURY, October 14, 2022.

Recovery After Injury for Older Athletes

With respect to returning from an injury, key areas for this population [of senior endurance athletes] to focus on would be the following:

Rebuilding volume and intensity modestly; follow a more conservative plan than what I discussed in the article.
Follow a two-week training cycle instead of a one-week training cycle so the harder and/or long workouts can be spread apart with more rest or light training days in between these efforts.
Follow walk-run protocols and minimize hill training on runs.
Incorporate exercises, such as standing on one foot, standing on a wobble board or Bosu ball, to develop greater balance, coordination and proprioception.
Spend more timing warming up to allow the body (muscles and connective tissue in particular) to be better prepared (enhanced blood flow, fluid in the joints, central nervous system and more) to tackle the main body of the workout.

How Has Your Recovery Changed With Age?

Do you have questions for John? Or, can you share your experience with recovering from injury? Post these in the Comments below.

Becoming a Confident Open Water Swimmer

Terry VanderWert on October 15, 2022

swimming in open water requires one to be confident

Lack of confidence in swimming in open water is one of the top reasons seniors give for not doing a triathlon. This post contains advice from other seniors who have overcome their fear of open water swimming to finish 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?

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):

Nikki Austin, Virginia Beach, Virginia
Donna Maguire, The Villages, Florida
Paul Zellner, Chicago, Illinois

Here is what I heard them say.

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.

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.

Practice Sighting in the Pool

Once you enter the open water, you will no longer have the lines at the bottom of the pool to follow. So, while you are still in the pool, begin to practice ‘sighting‘.

Sighting is an essential part of the open water swim stroke during which you lift your head out of the water to check your location and surroundings. During a triathlon, proper sighting will keep you on the shortest course to the next turn buoy or to the swim exit.

Stay 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.

swimming with experienced swimmers is a path to becoming a more confident open water swimmer. — Joining a swim class or group that swims together regularly will help you improve both confidence and skill as a triathlon swimmer.

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 anti-cramp supplement (e.g. GU gel with electrolytes, Hammer Nutrition Endurolytes) thirty minutes before swimming.

Next, Practice in Open Water

Your next goal is to swim in the open water.

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. However, aim at eventually swimming a distance at least two times that required in your next 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.

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.

open water swim start at the California triathlon — 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.

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.

Effortless Swimming on YouTube
Tower 26 swim coach podcast
I Race Like a Girl triathlon club and podcast
Total Immersion Swimming

Thank You

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?

What questions do you have? Are there other tips you have learned for becoming a more confident, open water swimmer?

Or, have you found other resources for developing confidence in the swim leg?

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