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Triathlon swim race issues
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Hi

My past two races I have been suffering with an issue I have never had before, I seem to be mentally switched off and too relaxed for about 400m before I realise I need to start racing. I have no idea why this is because in training I seem to be ok training hard at the start but in a race I start way too slow, has anyone got any ideas for maybe a warm up that could get me fired up or any other ideas?

Leeds Triathlon VLog
youtu.be/PxMC8HvqnIM

Many thanks
Paul
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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CelebSuett wrote:
Hi

My past two races I have been suffering with an issue I have never had before, I seem to be mentally switched off and too relaxed for about 400m before I realise I need to start racing. I have no idea why this is because in training I seem to be ok training hard at the start but in a race I start way too slow, has anyone got any ideas for maybe a warm up that could get me fired up or any other ideas?

Leeds Triathlon VLog
youtu.be/PxMC8HvqnIM

Many thanks
Paul

hmm I don't know really, that's an odd one.. I normally pick out one of the top swimmers in my AG with the aim to jump on his toes, do that and just concentrate on staying on his toes, that will guarantee your pace is OK. There have been times when I've started too slow, thinking I'm going faster and vice versa. But if I'm all over the top guys I know that I'm going OK.
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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I get that if I don't warm up enough. I need about 15 minutes of swimming to get going.
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Re: Triathlon swim race issues [jaretj] [ In reply to ]
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Do some sprints in your swim warmup.
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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Is that necessarily a bad thing? How were your bike and run in those races?
For a good swim warm up, use some stretch cords
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Re: Triathlon swim race issues [fulla] [ In reply to ]
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fulla wrote:
Do some sprints in your swim warmup.

That's a great suggestion, I've done that as well with good results.
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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Do your times seem way off ? Are you sure it's not being switched off as opposed to feeling fresh and relaxed.
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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I'm the opposite. Have to contain my energy and not go out too hard in the 1st 200.

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Re: Triathlon swim race issues [fulla] [ In reply to ]
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Do you mean swim sprints or running sprints? Not always got time in the water to do much before the race starts
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Re: Triathlon swim race issues [Leddy] [ In reply to ]
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Over 1500 I'm maybe 2-3 minutes off, I know that doesn't seem a lot but I have put a lot of work in over the winter and I'm not performing because of the start
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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CelebSuett wrote:
Do you mean swim sprints or running sprints? Not always got time in the water, too do much before the race starts.

Unless the race director (RD) strictly prohibits warming up in the water before the race, I would make time to swim 20-25 min before the race, finishing up with a few hard efforts to simulate the race start. If the RD does prohibit swim warm-ups, then use the aforementioned stretch cords as a warm-up.


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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Swim sprints. 15 secs or so all out. Swing your arms on land or stretch cords if can't warm up in water. I've gone out too hard in last 2 ironmans ive done tho so perhaps I get too amped up? Hah or maybe I just think I'm fitter than I am..
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Re: Triathlon swim race issues [CelebSuett] [ In reply to ]
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As others have said.. I try to get into the water 15-20 mins before start. Do 5-10 mins just building from easy to relaxed to strong. Then i usually do 5 x 20-30 strokes hard (building up to the pace you want to be holding for that first 100m) with an equal number easy or backstroke. After that just some relaxed swimming or head to the start. I try to head to the start at the last minute that I can.

If you are doing a race and you know you won't get a warmup (for instance ITU worlds never gives a swim warmup). You can use stretchy cords to try to simulate the above.

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Re: Triathlon swim race issues [rj_tri] [ In reply to ]
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Thank you everyone really appreciate the brilliant advice
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