I’ve had this breathing issue for a few years now and never been able to figure out what causes it. I first got it in my 10th triathlon, the first time I wore a wetsuit (which was too tight). I have a bit of a swim background and have surfed, swam in the ocean (OWS etc) most of my life, so am reasonably strong and comfortable in the ocean, in this race I took off fast, but within 1 minute or so I could barely breathe, slowed down, but still could not breathe, breaststroke didn’t help much and I started to panic, treading water for 2 minutes I eventually caught my breath, managed to plod slowly around the rest of the 1500m course. That was in 2014, I’ve had this problem 4 or 5 times since and can’t figure out a trend. Initially I thought it was the wetsuit, but I’ve had it in a trisuit too, it’s not panic as I feel fine in the ocean, don’t mind the mass starts and kind of enjoy the mayhem as you go round a buoy. It normally happens around 200m into the swim, if I start slowly, I can feel it come on slightly, but not so it adversely affects me, the feeling (tightness in the chest and slightly struggling for breath) passes after a minute or two, then I can accelerate and that feeling never returns no matter how hard I swim. But this often means I’ve lost sight of the front pack, I’m normally top 5 in the smaller races with 100 or less in my AG, but the bigger races 200+ I’m barely scraping into the top 20 when really I should be right up there. I can’t start racing until the 300m mark in a 70.3… really frustrating. And because of this breathing issue I’m having to start away from the main pack, until it’s sorted, then I merge and try and find some fast feet (usually too late) as you can see in this photo. I’m on the far right in the sleeveless. My only theory is that perhaps at the start of the race, I’m not relaxed and not breathing right i.e not breathing deeply and not breathing out underwater, so I’m not getting enough air? But not sure…
You don’t mention how old you are, but the first suggestion I have is to spend more time warming up than you are currently. Preferably in the water, but if not, at least some push ups and running to get blood flowing would likely help the situation.
Exercise induced asthma? I suffer from it in certain conditions (mainly cold air with high exertion) but I don’t race in those conditions so I’ve never bothered to get it diagnosed.
I used to have this a lot too! What you are feeling is basically a panic attack. The body is trying to protect itself from the cold and at the same time, you are going out hard. It’s like two different things competing for oxygen and you’re not getting enough.
Two things helped me get over that -
Warming by actually swimming for a solid 10+ minutes when possible. If it’s super cold, that will likely be 2-3 minutes of getting acclimated to the cold and then 10-15 minutes of actual swimming (when possible, some courses don’t allow it - and on those, I just try to get in the water as soon as I can).
Another thing I found helpful is starting outside of “the pack” if it’s an age-group start. Just moving over to the outer edge will let you avoid the crazy rush of the start (which jacks up your heart rate) and then you can build up quickly while everyone else is having the same issue you described.
Oh! Also, make sure to breathe often! I used to try holding my breath a bit and that was very counter productive, haha!
For me, it was the shock of crazy cold combined with going out too hard without being properly warmed up. Things that helped solve the issue are warming by actually swimming for a solid 10+ minutes when possible. If it’s super cold, that will likely be 2-3 minutes of getting acclimated to the cold and then 10-15 minutes of actual swimming back/forth. If you can’t warm-up ahead like that, make sure to keep moving and at least stand in the water as soon as you can to get used to it.
Another thing I found helpful is starting outside of “the pack”. If it’s an AG start, I know I won’t be front-of-the pack and realistically I’m like top 40% or so on the swim - so I’ll start out the outside edge and let the mad rush go, build up, and then get into race pace after 2-300 yards (on a 70.3, it it’s Oly, I’d go harder sooner but still keep the first bit easier).
Hope that helps!
david.
Will try a longer warmup, cheers. Water is usually 17 - 22 C.
Hmm… 22C is quite warm. That might be more from trying to start and keep up with the crazy rush at first. (16C or so it where I usually had trouble).
I’d definitely try starting slower (avoiding the initial rush) and building up. This is where the warm-up really helps though - because you don’t want to start too slow either.
Do you breath on every stroke/cycle right now? If not, give that a try. I found that to be a very helpful change on both the pool and open-water (moved from “every 3rd”).
Hmm… 22C is quite warm. That might be more from trying to start and keep up with the crazy rush at first. (16C or so it where I usually had trouble).
I’d definitely try starting slower (avoiding the initial rush) and building up. This is where the warm-up really helps though - because you don’t want to start too slow either.
Do you breath on every stroke/cycle right now? If not, give that a try. I found that to be a very helpful change on both the pool and open-water (moved from “every 3rd”).
Yeah I race breathing every 2. I do start off slow which fixes the problem, but then I drop off the lead pack, I’m coming in 26 - 28mins they’re coming in 24 - 25. I should be able to keep up with them, by jumping on their toes early on, but this breathing issue prevents that.
I’ve had this breathing issue for a few years now and never been able to figure out what causes it. I first got it in my 10th triathlon, the first time I wore a wetsuit (which was too tight). I have a bit of a swim background and have surfed, swam in the ocean (OWS etc) most of my life, so am reasonably strong and comfortable in the ocean, in this race I took off fast, but within 1 minute or so I could barely breathe, slowed down, but still could not breathe, breaststroke didn’t help much and I started to panic, treading water for 2 minutes I eventually caught my breath, managed to plod slowly around the rest of the 1500m course. That was in 2014, I’ve had this problem 4 or 5 times since and can’t figure out a trend. Initially I thought it was the wetsuit, but I’ve had it in a trisuit too, it’s not panic as I feel fine in the ocean, don’t mind the mass starts and kind of enjoy the mayhem as you go round a buoy. It normally happens around 200m into the swim, if I start slowly, I can feel it come on slightly, but not so it adversely affects me, the feeling (tightness in the chest and slightly struggling for breath) passes after a minute or two, then I can accelerate and that feeling never returns no matter how hard I swim. But this often means I’ve lost sight of the front pack, I’m normally top 5 in the smaller races with 100 or less in my AG, but the bigger races 200+ I’m barely scraping into the top 20 when really I should be right up there. I can’t start racing until the 300m mark in a 70.3… really frustrating. And because of this breathing issue I’m having to start away from the main pack, until it’s sorted, then I merge and try and find some fast feet (usually too late) as you can see in this photo. I’m on the far right in the sleeveless. My only theory is that perhaps at the start of the race, I’m not relaxed and not breathing right i.e not breathing deeply and not breathing out underwater, so I’m not getting enough air? But not sure…
I used to have the exact same issue. Early on in my tri days, I did a race here in Melbourne, and after 200m, was on my back, gasping for air, being asked if I wanted to be pulled out of the race. I gradually recovered, and swam well after that. Context - not long after that, I was going sub 28 for 50m free & sub 5 for 400.
Adding to the things other folks have said it is possible that with the excitement of starting the race you are not exhaling very well at the start. Sometimes when we get excited we don’t do things we normally do habitually. One thing you could try is consciously trying to breath out when you head is under in the first few hundred metres. I have had this problem a few times in the first 100m or so of a race.
This is not that uncommon even with experienced swimmers (myself included). The key as others have said is warming up with more conviction. Hard for the body to adapt to massive effort on its first try. Think about weight lifters… it is typically their 3rd effort that this the best, so they will be lifting heavy weight behind the scenes before they go on stage.
Warm up a bit more and yes, not allowing a swim warmup is something that ALL rds should reconsider when they plan their races. It has just baffled me for years why we harp on the dangers of swimming in triathlon, but expect this group of athletes to just take off at 110% in a race without allowing them in beforehand. Good Luck.
daved
I’m watching this thread because I ran into the exact same thing last year in my first two HIM races. The first HIM did not allow warm up, and it was my first open water swim, and the first time wearing the wetsuit in anything other than a pool. And, the water had psycho chop. So, the breathing freakout was not totally without cause. My second HIM I did decent warm up and felt great. But, at “go,” my body freaked out and I could not breath for the first few hundred yards. Both were wetsuit races.
Then, I did a non-wetsuit sprint a few weeks after the 2nd HIM (mostly to test the swim), and I was fine. I did a lot more warm-up in that sprint, but I still do not know if the cause/improvement was warm-up, me just freaking out with lots of people, or unfamiliarity of the wetsuit.
I am doing a wetsuit sprint in a few days to hopefully test the swim freakout again. Then, I have a non-wetsuit HIM mid-May. I figure I have about three weeks to solve this.
I often win the swim in my AG, but I take my time getting to the lead, especially when there is no warm-up allowed. There are always some crazies who max out in the first 100-200 yards and die. I draft them, enjoy the ride and say bye-bye after that. Just chill. It’s a long race that is rarely, if ever, won in the first 200 yards of the swim.
I also have the problem, especially in the first 400-800 metres, and basically only in fresh water without a wetsuit. With a wetsuit I’m fine.
I used to warm up before races (where this was possible), but strangely this did not help.
I became a bit better in swimming in the last years (I learned swimming as an adult): the problem decreased but is still there.
What helps me is that I do in every training session a 400m after a slight warm-up, to psychologically get used to the nasty feeling which builds up during this 400m. Because if you only do shorter intervals or do the longer only with a pullbuoy, the only time you get into this nasty situation is in a race. If you’re used to the nasty situation, it is easier.
Bingo! Sounds like it might be swim-induced pulmonary edema, or “triathlon” pulmonary edema.
This is actually more common than is recognized.
Risk factors include: cold water, tight wetsuit. It is NOT due to panic.
The immersion in cold water causes constriction of peripheral circulation. The tight wetsuit makes this more pronounced. This results in the heart working against more pressure (“afterload”) as well as an increase in blood in the central circulation (“preload”). This may result in increased pressure in the circulation to the lungs, to the point where some of the fluid leaks from inside the lung vasculature into the lung air spaces.
As above, one of the recommendations would be to warm up in the water on race day.
And, if you haven’t already, talk with your physician to be sure you don’t have an underlying heart condition.
Bingo! Sounds like it might be swim-induced pulmonary edema, or “triathlon” pulmonary edema.
Seriously? One of the hallmarks of this is an affected person starts spitting up blood, because the blood is leaking into the lungs. I think people would notice that. And, I do not think the condition clears itself up after a few hundred yards.
It’s not so much that “blood” leaks into the lungs, but rather that fluid (primarily blood plasma) leaks into the lungs.
If the case is mild, there may be chest tightness, and a cough, without full-blown symptoms of pink frothy sputum production. These cases typically clear without medical intervention - get out of the water, get out of your wetsuit, and the underlying hemodynamics allow for return to normal.
The article referenced above is a nice review of one athlete’s story. You might find this article of interest: http://www.sciencedirect.com/science/article/pii/S0735675709004021. In this article, the prevalence of SIPE is thought to be ~1.4% of triathletes. That’s uncommon, but that means that of the 2000 people you get in the water with for your next Ironman, there may be a dozen or two who have SIPE.
Sounds like there are several theories in this thread. Several are medical, so I’d suggest you get checked out.
I have exercise induced asthma that presents very similar to you, but typically takes 20 minutes to clear. I take a preventer every day and that helps a lot. I have also learned when I don’t sleep through my alarm, that a long slow warmup (ie 20 minutes in my case) helps a lot.
I also have several heart issues that complicate matters. If I start a race cold and smash it from the beginning, my HR will jump to 230BPM+ and I will encounter breathing problems as well. My long slow warmup seems to prevent that most of the time as well.
The only time I’ve ever had panic attacks is when I wake up in the middle of the night and realize I’m married with kids and a mortgage!
Over the years I’ve had far too many wetsuits. You noted your previous wetsuit restricted your breathing. Back in the day I was quite barrel chested (now I’m just fat) and my wetsuits restricted my breathing quite a bit. Then I got a suit that was much stretchier and my breathing freed right up. My old wetsuit was restrictive enough across the chest and back that I actually had a couple of very thin gussets added under the arms to allow the suit to stretch much more and the improvement was way better. Over an IM race it probably helped about 5 seconds per 100m overall (I’m a 1:30/100m swimmer). I’d really get tired at the end of the swim, just trying to breathe. After the gussets I swam way faster at the end of the swim. Easier, faster, more comfortable and in much better shape to start the bike ride.
