The opening leg: finding calm and rhythm in the triathlon swim

In triathlon, everything begins in the water. Before the bike and run take over, the swim leg sets the tone for the day. It’s the discipline that makes triathlon unique.

Swapping the predictability of the black line & pool walls for open water, moving swell & chop conditions become a mental game that starts well before the hooter goes.

How an athlete approaches those first moments in the ocean often shapes not just their race but their entire experience of the day.

Pre-swim nerves are part of triathlon, and the simplest way to manage them is by settling the system rather than fighting the water or your fear. Flow with rater than against the water.

Once your bike is racked, get down to the beach early, get into the water and rinse the inside of your wetsuit through so it fits snuggly, then swim a short warm-up before taking a few minutes on shore to bring down the heart rate with deep, controlled breathing, enjoying the pre race energy. This process combination goes a long way toward calming the mind and setting the tone.

Out on the swim course, losing rhythm is common especially when the washing machine kicks in. A kick, a knock or a surprise wave can throw anyone off so the key is to stay relaxed, seed yourself sensibly and avoid the early scrum unless you’re chasing the front.

If things get messy, a few calm breaststroke strokes to reset, re-orientate and breathe is often all it takes. Any seconds lost are easily clawed back from there on.

Safety in the water comes down to awareness and respect for the conditions. Read the swell, avoid the impact zone, wait for sets to pass if needed and move with the water rather than fighting it. Regular sighting helps you stay on line, especially in chop, while shorter strokes can keep momentum when conditions get bumpy.

The right kit adds a big layer of confidence, and a properly fitting swim wetsuit allows relaxed shoulders, efficient movement and an easier start to the race. Quality, visible swim caps also play an important role in safety and comfort, which is why we’re grateful to Buddyswim for kitting out all athletes on the day.

When you’re comfortable and visible in the water, it’s easier to stay calm, swim smart and enjoy the opening leg. You got this!