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In USA Triathlon-sponsored events, races start with the swim. Depending on the season and the race location, the swim may take place in a swimming pool or in open water. Swim distances vary by the type of race, ranging from 500 meters for a super-sprint triathlon to 2.4 miles for the Ironman distance. No matter where the race swim takes place, you will most likely have to train in a pool at some point. With that in mind, you will need equipment to use in both the pool and in open water.
Training Tip: When you’re training in the pool for an open water swim:
- Try closing your eyes when swimming laps to help mimic open water conditions like murky water and the absence of lane markers.
- By closing your eyes, you can determine which way your body naturally gravitates when you swim.
- Train to straighten your stroke instead of following the lane lines.
- Swim a few lengths with your eyes closed and only look up to navigate every few strokes.
- In open water, you will often have only a distant buoy to guide you and the less you have to pull your head up to locate it, the faster you’ll get to that marker!
For Women: In the Pool
Competition Swimsuits
For training sessions, you will need a competition-specific suit that fits snugly to maximize your speed, reduce drag, and increase water flow over your body. Competition suits are made of durable performance-quality materials that are treated for chlorine resistance. These suits are all one-piece and feature fairly high necklines and non-slip racerback straps to keep you secure during sprints and flip turns.
Triathlon-Specific Swimsuits
If you plan on doing a lot of races where the swim portion is in a pool, you may want to invest in a tri-specific swimsuit. These are designed to be worn during full shorter-course triathlons. They feature a built-in bra for support during all three events and a chamois (pronounced ‘shammie’ unless you’re in France and then it’s ‘sham-wah’) pad for comfort while cycling.
Tri-Suits
If the thought of cycling or running in your swimsuit with all your wobbly bits on display strikes fear in your heart, don’t worry. You can invest in a tri-suit. Tri-suits essentially combine all of the clothing you would normally need during a triathlon into one moisture-wicking, quick-drying, more modest super garment. The top is sleeveless and form-fitting (sometimes featuring a built-in bra). The bottoms look like cycling shorts but feature a thinner chamois pad that is more comfortable than a full cycling pad for swimming and running. Tri-suits come in one-piece or two-piece styles.
Tip: Although tri-specific swimsuits and tri-suits usually come with a built-in shelf bra, women with larger busts may still need to wear an athletic bra underneath for more support. Check out Sierra Trading Post’s selection of sports bras.
For Men: In the Pool
Briefs and Jammers
For training sessions in the pool, a brief- or jammer-style swimsuit will do. (Jammer suits look like spandex cycling shorts without the chamois.)
Tri-Suits
On race day, you have a few more options. For short course triathlons, some men will simply race in their cycling shorts or swimsuit for all three events. (Note that a lot of USAT races require that men wear shirts while cycling and running.) But for longer races, you should invest in a tri-suit. Like women’s tri-suits, men’s suits come in one- or two-piece styles. The bottoms feature a thin quick-drying chamois to prevent chaffing on the bike and during the run.
Men and Women: Open Water
Wetsuits
If you are lucky enough to live in a region where the waters are warm—75 degrees or higher—you can simply wear your pool apparel in an open water swim. The rest of you will need to invest in a wetsuit. This will make your experience safer and more enjoyable by keeping you warm and buoyant in rough waters. For open water swims where water temperatures fall below 75 degrees, wetsuits are usually mandatory.
Warmth
Wetsuits are made of neoprene which provides insulation from cold water. When your body is fully submerged, a thin layer of water will seep in between your body and the wetsuit. That layer of water is warmed by your body heat but remains insulated from the cold water, thus keeping you warm.
Note that different wetsuits provide appropriate protection at different water temperatures. When shopping for a wetsuit, it is important to know the approximate water temperatures of where you’ll be training and racing.
Buoyancy
Because neoprene is filled with tiny air bubbles, it not only insulates your body from the cold water, but creates buoyancy as well, making it nearly impossible for you to sink. This safety dividend is especially important when you are new to open water swimming.
At larger races, the mass swim-start can throw even the most practiced swimmers off their stroke. The wetsuit will keep you buoyant amid the flailing arms and legs of other competitors and help you regain your swimming confidence. (It will not, however, keep you from getting kicked in the face.)
Faster Splits
The buoyancy of the wetsuit helps you achieve a higher, more efficient horizontal position in the water. The wetsuit’s silicon surface is smoother and slicker than your skin and reduces drag against the water. The outcome is a faster swim time.
The Perfect Fit
Wetsuits can be expensive. Choose wisely. It is important to get a wetsuit that is appropriate for the water temperature in which you swim and is the right size to fit your body. Wetsuits are sized according to your height and weight. (And don’t worry, these sizes are approximate. Wetsuits generally have enough stretch to fit a frame that falls outside of the recommended height and weight guidelines.) Your wetsuit should be snug, but not uncomfortable or restricting. If it’s too tight, it might limit your full range of motion and your breathing, making you slower rather than faster.
Water temperatures aside, some people prefer the extra buoyancy and protection from a sleeved wetsuit, whereas others prefer sleeveless ones for freedom of movement. Just make sure that you get a full-body wetsuit (i.e. it completely covers your core and legs) designed for swimming. Wetsuits designed for kayaking or surfing cannot be used in USAT-sponsored events.
Getting it On: A Word of Caution
To avoid having a long and sweaty wrestling match with your wetsuit when putting it on, try covering your body with a light coating of non-stick cooking spray. (Yes, you will indeed see other triathletes doing this before a race.) This helps your suit glide on and off more smoothly and can prevent chafing.
Avoid gripping the wetsuit with your fingernails to pull it up. This can cause small tears in the fabric thus jeopardizing the wetsuit’s ability to insulate. Holes are difficult to repair and will expand without proper attention. Only pull your wetsuit on with the pads of your fingers.
Goggles
Goggle styles are always changing and there are hundreds of brands and models to choose from. Goggles can be sized for children or adults and designed to fit different eye socket shapes. They can be tinted, clear, mirrored, hypoallergenic, prescription, anti-fog; the list is endless. Bottom line, your goggles should make opening your eyes underwater as comfortable as possible.
The most widely available styles—and often the most comfortable—are made of hard rubber or silicone and have an integrated gasket. (In layperson’s terms, an integrated gasket is designed so that when you push the eye cups against your eye sockets, the cups should be suctioned against them. When you remove your hands, the cups should stay in place momentarily.) Most goggles come with adjustable nose pieces and headstraps to ensure the best fit.
Tip: If you do a lot of swimming outside, look for goggles that offer 100% UV protection. Goggles with tinted lenses will also cut glare from the sun.
Swim Caps
For many races, especially in open water, you will be provided a brightly-colored swim cap so you can be seen in the water by race officials. However, for training sessions, you will want to invest in a swim cap of your own. Swim caps are generally made of silicone or latex and will help reduce drag in the water. Many municipal pools require that you wear a swim cap during lap swims.
Tip: Dust the inside of your swim cap with talcum or baby powder before you put it on. This prevents the grippy silicone or latex from pulling your hair and helps the cap glide smoothly over your head.
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