Cape Town Triathlon Swim Tips
- BIKE RUN TRI
- 22 hours ago
- 3 min read
With less than a week to go until race day let’s tune into our senses to prepare for a testing day immersed in the elements of the mother city.
It all starts in the water. The Atlantic Ocean is alive with swell, currents, creatures and colours. The open ocean swim is what sets the race apart from a simple run or bike race.
Every triathlon begins with a slightly elevated heart rate, fear fogged goggles and adrenaline pumping through the body. At the Cape Town Triathlon specifically it’s standing beneath the magnificent mountain, starring out at the cold and slightly intimidating Table Bay, towards historic Robben Island 🇿🇦
The 1 and 2 lap CTT swim course takes place in the protected waters of Granger Bay which isn’t as intimidating as you may think. The city skyline is behind you and the waterfront flanks Oceana harbour wall with sea birds bombing fish and seals & dolphins peering above the surface. This is definitely one of the most scenic swim starts out there and one which rewards athletes who stay calm, composed and focused in those opening minutes.
The swim may be the shortest discipline of the day but it often sets the tone for everything that follows. Unlike the pool, open water removes the comfort of lane ropes and predictable walls and instead swimmers must find rhythm among moving bodies and changing water conditions. Sighting the next buoy while maintaining smooth forward momentum requires a well fitted wetsuit, temperature acclimation and warmed up heart & shoulders.
The best way to manage early nerves is preparation. Once your bike is racked, head down to the water early and spend a few minutes in the water acclimatising. A flush of water through your wetsuit, then a short warm-up swim with a couple of short race-pace efforts loosens the shoulders, and brings the heart rate up gradually to help you adjust to the water temperature. Once out of the water enjoy the calming warmer air and sunshine that settles you while you listen to the national anthem. The calm before the storm.
Positioning yourself in the pack wisely is equally important. Faster swimmers will line up near the front while those aiming for a steadier pace should seed themselves slightly back or wider to avoid the early washing machine of arms and legs.
Focus on smooth, gliding, relaxed strokes and steady breathing once the start horn sounds. In open water it’s common to get bumped or briefly lose rhythm, so the key is not to panic. A few controlled strokes and a quick sight toward the next buoy will usually bring everything back into flow, so sight regularly to keep swimming the most direct line, saving energy and distance.
Before long the exit ramp with lifeguards to help you out comes into view as the cheers from shore grow louder and the first transition awaits. Start calmly, swim smart and let the race unfold from there!
If you need a more flexible, higher quality wetsuit, new goggles, neoprene swim cap, aqua socks or other swim gear, our South African Triathlon Series partners BuddySwim and Sailfish will have well stocked stands at Registration at Grand Beach Cafe on Saturday.
There you can have a good scope of the swim start and exit plus good idea of water conditions. Bring it on!! 🏁🥳
