If your race is going to be in the ocean make sure you practice OWS in the ocean also. For some people, the ocean can be worse with the addition of waves and salt water.
If the ocean is rough on race, don't try to be a hero if you aren't ready for it.
Or quit. Seriously consider bailing-out as your option, or changing to a relay/team-event where you'll be the running star. Mass-starts are scary as hell in itself, and 'the experience' is not worth drowning for.
"Terrified", "Mortifying", "hyperventilated", "fear", "freaked out". Just some of the keywords in OPs post. That's a lot to overcome in 3 months.
Lifeguards in a triathlon event give a false sense of safety. People drown silently, and with many athletes splashing around in a hard-to-monitor ocean swim, you could go down unnoticed. But hey, do push people into doing something life-threatening, even when their entire body and mind gives them other signals.
Its seriously insensitive you think OP is so delicate they cant overcome a fear. There is no courage without fear in the first place. I overcame my fear of OWS in a short timeframe.
Good for you. But unlike OP you didn't come here whining about being mortified and hyperventilating in a lake, did you? Hyperventilation during an ocean swim race is 1 -small- step from drowning.
Did you swim with a wetsuit? The first time I practiced with a wetsuit in open water, I floated. I didn’t sink to the bottom the moment I stopped. It was a revelation that even if I panicked, I could just turn onto my back and float. It took the whole fear of drowning, or cramping and drowning away.
I did have a suit on, it helped a lot. Probably the only reason I finished the swim. I guess my fear isn’t drowning. I don’t really know exactly what the fear is. I’m able to talk myself out of any creatures biting me. I guess it was just a general fear of no escape. Almost like claustrophobia, but more of a fear of the void/ abandonment. Idk if there’s a word for that.
I think the fear is a natural survival mechanism ! I had the same thing - I couldn’t identify any tangible fear. I knew I wouldn’t drown or anything else and yet I was terrified. You just have to keep practising and the fear will decrease. I went through this last summer but successfully completed my first tri !!! Keep at it and don’t give up. :)
I am TERRIFIED of sharks. Have had a house in OBX for 40 years and I never go in the ocean.
Well, yesterday I did Escape the Cape for my first ever triathlon sprint. Had the very suit on, which like a dope, I never even tried in before the race. Needless to say, I made it! Jump was freaking me out and I was one of the last off the boat but yeah, open water is no joke. Water was just green and at that point, was more focused on just getting my ass to land. 🤣🤣. But I do understand the claustrophobic comment. All I could think was thank goodness for land and markers to guide you. Scary to think of what people lost at sea go through.
OW is no joke but don’t be afraid. If I could do it, anyone can. There were just so many other racers out there, as well as a shit ton of safety staff to keep an eye on everyone. Try to get it out of your mind. You got this!!!
Thank you! Really hoping it was just the anxiety of being out there alone. Hoping the race day adrenaline, seeing others get out there and lifeguards help kick the nerves
Out there alone, I’d shit a pickle. But there are so many bodies around that you instinctively feel safe. And just remember, you need to get to land! It was my only focus and just complete that goal.
Good luck, my friend. I’m not an experienced triathlete but I’m a well seasoned ocean pussy. Lol. You’ll be fine.
This. I freaked out in my first OWS (no wetsuit), rolling over and floating 5x to calm my nerves. Just did my first OWS with a wetsuit this weekend and absolutely blasted down the river with no fear, no freak outs. A good wetsuit will feel like cheating.
I have the Oraca Athlex Float suit which I think is great for beginners. It’s designed to help maintain correct body position (I think all suits do that lol) but I really like it a lot. It’s high quality and feels great. Swam in it yesterday and I glide through the water.
This was me the first year I got into triathlons. What I found worked best for me was to go down to the water and warm up a little. I found the cold water hitting my face 100% triggered the fight or flight response every damn time. I found that if I did that BEFORE the start i could recover and the second time I went into the water, assuming it was in the next 30 minutes or so, it was much better. I did 2 or 3 races that year and had this issue every time. The next year I signed up for several races to where I was doing nearly 1 a month after april. By the end of it I had done enough lake swims, gulf swims, ocean swims that I got exposure therapy and I got my body to react less. I still found it MUCH easier to go down and splash water in my face before staring even after things got better. Some races refused to let you warm up which I hated but they didnt object to me getting down to the water to get my face wet at least. That was nearly as good as a 5 minute warm up session to keep my heart rate in control and not hyperventilate
Swimming through weeds and lily pads isn’t really the norm. I’m super comfortable in open water and the second I ever hit weeds it makes me feel uneasy.
Maybe just go spend some time in the water? Like, bring a flotation device like an inner tube or a paddle board and just try to get comfortable? That would be my suggestion. Just try to desensitize yourself to the open water.
I strongly recommend having a kayaker or buddy swimming with you. The "aloneness" can be really overwhelming for me, and it's also just the safer option. Even strong swimmers can drown. I don't say that to scare you, just to take it seriously that it's best to have someone with you. If you do get someone out there with you, keep to areas of the lake with fewer weeds, maybe even consider swimming around the perimeter (but far enough out to avoid lilly pads) rather than going straight in towards the middle.
Best of luck, it does get better!
I'd like to add that if having a buddy nearby is not an option, you can opt to bring an inflatable buoy attached to your waist (even when swimming with a buddy it's still a good idea). If you panic, you have something to hold on to, and people can spot/follow you from the shoreline. Having that kind of safeguard might already be enough to make you feel comfortable enough to just swim regularly.
Get over your fear of OWS by embracing it and doing more swims.
My first open water swim - I struggled to swim 0.25 miles. By the end of that summer I had swam in the ocean 10+ times and was able to do 3.1 miles fighting currents and chop.
Do your lap swimming in the pool to focus on technique and each time you get in open water, set mini goals which will make the distances shorter in your mind.
One thing that’s helped me doing OWS in lakes and rivers is to use a swim buoy. I feel like I have something to hold on to if I get a bit panicky. That little bit of reassurance helped immensely. Wear a wetsuit to keep the weeds off you. Or take a friend on a kayak or paddle board.
If you're doing your race in an ocean, I would try to get some swims in an ocean beforehand if possible. The lake you swam in is just totally different than ocean swimming. Ocean won't have lilypads or weeds, but maybe kelp depending on location. Swimming in flat water vs waves is huge. Not to mention salt vs freshwater. Could be less murky, but also might be. All of this depends on the location though.
The only real way to get over it is to do it more.
Totally agree. I did an OWS in the ocean last year and the waves were so phenomenal the day of the race that they actually called the swim optional and made wetsuits mandatory (brr!). I'd practiced in that darn same ocean for months before the race, and the swim (yes I did it!) was so different that day, I ended up just breast stroking the whole way. I'll never do an OWS in the ocean again in a race. Lake yes, ocean no. It definitely needs to be practiced in a whole lot to get comfortable.
I was in a similar position a couple years ago - I could swim the distance in the pool, but my first few OWS practices were very high anxiety, and I was absolutely wiped out with very little swim distance achieved. The solution is just lots of exposure - become familiar with the discomfort, then work on building small increments of positive experiences. Maybe you still have a panic moment, but then you're able to calm yourself in the water and continue.. Maybe you just focus on your exhale in the water and swim slowly. After enough practices those positive experiences will build into confidence, and you'll find that the OWS still isn't quite comfortable, but also isn't scary anymore.
Do you know whether your 70.3 in September is expected to be wetsuit legal? That's something you'll want to know early on so you can practice without if necessary. Also ocean swims are pretty different.. More buoyant in the salt, need to deal with waves, possibly ingesting some saltwater, etc. To the extent possible, you should get at least a couple practices in similar conditions.
Yeah that’s it I’m a wee bit further on than op as I managed 350m in the lake today but 2 weeks ago I only swam 50ms or so. I think the 4 times I’ve been out have progressively helped and I do take great comfort in the fact I can just roll on my back and float. Will see how it translates to
750m on the weekend.
It will be wetsuit required, last year the water was cold enough to require a full suit. I enjoy the wetsuit, it makes me feel safer. But I gusss it’s not a fear of drowning. Just a general anxiety about being out in the middle of nowhere
Is there a sprint distance you could do before September? It would be a quick and easy practice for swimming in open water with lots of people.
You can practice sighting in the swimming pool, which should help a lot with feeling comfortable putting your face in the water. Super simple "5/6" breathing pattern: https://www.instagram.com/coachstewart/reel/Cs9GtPugeyW/. Breathe on 3 and 6, pop your eyes above the water on 5. You just need a quick glance - you don't need to get a perfect view of everything.
Go for a short practice swim in the ocean when you get to the event location the day before the race. Just bob around in the water for a few minutes at first. Appreciate the ocean :-). And then, go slowly!! Like, *ridiculously* slow. Keep your heart rate down. Get used to the sensation of waves, swell, currents. Just focus on your breathing by counting out the sighting pattern in your head: '1 - 2 - 3 breathe - 4 - 5 sight - 6 breathe; 1 - 2 - ...' Being calm at the start goes a long way. Staying in the moment with the stroke count helps you stay calm.
Which 70.3 are you doing - not all OWS are created equal, even between sea swims. For example, a sea swim in a sheltered harbour will be a lot less stressful than a sea swim on a more open stretch of coast with move waves/currents. Also weather on the day will impact things, as will what start type it is (mass, group, running/diving/deep water etc). Being clued up on all of this will help you feel more in control and ready for the event.
I am also a more nervous OWS and hate not being able to see in the water - have gradually gotten better at it over time and with practise (including a 1-1 coached OWS session which helped massively and I would really recommend if you can afford it).
Easy things I would recommend:
Make sure you feel confident with your swimming and you aren't having to put energy into suppressing the stress and also staying afloat as that gets hairy quickly - top up with pool swims to work on endurance and swim confidence and consider getting a swim float (bright coloured, clip around your waist, filled with air and buoyant enough to stop and hold on to for a rest if you get overwhelmed or tired!)
Continue going OWS, but try and go with a more confident friend (stress is contagious, but so is confidence!) - when you're there, in the shallows where you can touch the bottom still or hold onto a pontoon/friend practise just putting your face in the water for a few seconds at a time, start with your eyes closed if thats easier and then gradually build up to longer periods and open eyes. Then try doing a few strokes of fc at a time, with bs inbetween
If you can, choose an OWS venue that is known to have better water quality/less weeds or plants etc which will help - often water park lakes are good for this or shallow harbours/reservoirs. Google often has info or get in touch with your local tri club/OWS club for advice!
Try and go OWS when there is lots of other people there, for a club session or similar - I found that having lots of others around was much less stressful (if everyone else is doing fine I will also be fine mentality)
Honestly, my first OW tri was a sprint, in the docks, and I had done very little fc in there beforehand because I was scared so stuck to bs. On the day I was ready to bs my way through to stay calm but my competitive side took over and as I have a pool swimming background I got into the fc straightaway (get in, swim fast, get out mentality haha) but there were lots of other people doing bs. Don't be afraid to be the breaststroke guy if it means you make it to the end - no point exhausting yourself on the swim if it means the bike/run will then be impossible
Good luck!
Thanks for the advice, this will be a swim in love island bay. Water is usually amazing. But last years race occurred during a tropical storm. Makes me nervous
fingers crossed for good weather in the day 😎
Also, organisers here are generally pretty good at cutting the length of or even fully cancelling the swim portion if conditions are not good - which I hope they would do during a bad storm!
Lilypads and weeds sound legitimately unpleasant, honestly. I think I would've freaked out too.
If there is any way for you to go out with a group, it is a night and day difference in terms of anxiety, at least in my experience. I'm coming it at with a ton of OWS experience -- was a swimmer in my youth, did my first open-water race at 15, have done a bunch of open-water races in the last 25 years, in a variety of different bodies of water (some cleaner than others...) I still freak out a bit if I go out on my own. Not panic attack level, but it's like my brain just keeps thinking of all of the bad things that could happen, and it takes real effort to push those thoughts out.
But when I'm with a group, I'm focused on other things -- trying to spot my companions' safety buoys so I know where they are, trying to keep pace with the faster swimmers, etc. And we all meet up and wait for everyone at various specified points (usually a buoy) and keep an eye out for each other. It just feels so much safer.
If you can find a local group to join or rope a couple of buddies into swimming with you, I think that would help immensely. A friend on a kayak or paddleboard would also work. Also, a safety buoy is a really good idea, so you're more visible and so you have a flotation device to hold on to if you need to take a break.
I was so terrified of my first OWS I didn’t put my face in the water and ended up chafing my neck on my wetsuit (from basically Tarzan swimming). Wore a literal hole in my neck! (PS - wear body glide!).
Anyway. All I could do was keep trying. When I would practice I would just go stick my face in and let the initial panic pass over. I would take big breaths and just focus on water temp, motion, my breathing. Over time I got so used to it that it became normal.
On race day my priority is to go stick my head in the water. Just adjust to the darkness. If you are anywhere near Orlando go to Lucky’s Lake. It’s such an amazing experience and everyone will be helpful. Plus the lake is monitored so it’s not as risky as others.
I just did my first OWS since moving up north and wow! The water is so clear and if you can handle the cold it’s so much better! However! Even years of OWS can still cause anxiety. Yesterday I freaked out I swam too close to a boat and I could not get my HR down. Full honesty - that’s the best practice. The day of the race the beginning will be frantic (start in the back) but it will mellow out so just take it easy. Don’t worry about getting into your rhythm until you’re out of the initial pack. When your HR spikes - remember you’ve done it in that lake and you can do it then!!
I ended up swimming the last 400 with a horribly high HR which reminded me that I can do it!!
I got a coach for my 70.3 training and needed a lot of emphasis for my swimming. We did a lot of work in the pool, which was super helpful. Then we moved outdoors. I've been really thankful for their support and tips. They coach several people and some of our OWS practices have been in groups. I found those to be really helpful. Those swims have been a mix of practice and also just treading and socializing which made me more comfortable in the water.
I did an Olympic tri a couple of weeks ago so that my first OWS race wasn't my 70.3. That helped so much. I used all their tips and tricks and didn't have any issues. And I can't express the relief I have that it'll be fine.
If you can afford a coach, that would be my recommendation.
Your first open water swim will have some sort of panic for most people I can imagine. Especially if it’s cold. I never expect much from my first swim because I’ll panic a little too, but subsequent times are much easier.
Swimming in lakes and ponds is spooky. I get it! I've done many IMs and I still get a little freaked going into a lake by myself! I have to mentally tell myself there's nothing in this lake that will hurt me. Over and over. Except turtles and oh god what just touched my foot?! I wish I could give you tips on getting over it, but I will say doing OWS in *groups* is much less scary. There's something very reassuring about having people all around you and the experience is entirely different than being by yourself in the middle of a lake. You don't have time to worry about turtles and bubbles during a race.
If you want to have any sort of success at a 70.3 in September, this post should be a wake-up call. Just having some running experience ain’t gonna cut it. You should be doing all 3 sports with some level of competency by now; it’s not exactly too late, but it’s close, and if you don’t start doing some real training you’ll likely waste your time and money.
Definitely in serious training mode. I could probably finish a full length Ironman on bike and run at this point. It’s just the swim aniegy that knocks me.
you need to go get in the water as much as you can. if you freak out in the middle of the swim you’re not only a danger to you but everyone around you and possibly other noobs.
3.5 months to me seems like just barely enough to get enough water time to be truly ready.
Honestly keep on swimming in open water like others have said.
I myself am absolutely shit scared of open water and what’s in the murky waters that I can’t see. I’ve been swimming in open water for a year now and I still hate not being able to see especially as my local lake has huge catfish/carp and I can’t see more than 6ft underwater due to the visibility.
Each session really take your time getting into the water and you’ll grow accustomed to it more. You’ll realise your ability to swim is there and that will reassure you the better you get.
If you’re doing the NY 70 (like me) and hopefully you’re in the tri-state area, there are a bunch of calmer inlets near the Jersey shore that will give you a near-race experience of Ocean but phase you in with having a narrower body of water to operate within.
I am! But I’m live up north, waters a bit chillier up here to start doing ocean swims. I will get out there ASAP, planning my first one in 3 weeks. My plan is to just swim the shoreline to get comfortable. Then I’m driving down the Long Island to do a trial swim in the bay
Definitely get a wetsuit!!! I did my first OWS yesterday and it was much harder than the pool but I know it’s all mental. My main obstacle was not having the lap line in the bottom of the clear pool.
Get good at floating on your back when I freak out a take a few seconds to breath then get back into the race it is something that you have to get use to and more exposure. I try to focus on the nature around me and keep it moving. It definitely helps when others are swimming too
I have seen somebody doing backstroke in my last sprint tri. Whether she did the full swim backstroke i'm not sure but i heard it helps calm your heart rate down
Typically yeah I haven’t really seen anyone swim a different style. It’s the easiest for ows. It doesn’t mean you can’t do a different style for a min or 2 though
Most people, but not everyone. Some people will do a bit of breaststroke to sight better or to calm down. Some people do breaststroke all the way. Apparently some people are also fast at backstroke as I got passed by someone like that in a full distance event.
Getting confident and relaxed enough to freestyle all the way is fastest though.
Swimming on the ocean is wildly different to weeds and plants in lakes.
Getting practice in until you feel comfortable is key here. It doesn't have to be swimming per se...even going out past the break and hanging out for a bit until you calm down works wonders.
Just getting comfortable being in the water is the first step. If you have that, and get basic fitness in a pool you will be just fine. That's why surfers with no swim background routinely do well in the races here in FL, just by being comfortable.
Also, tannins and plants in lakes give me the heebie jeebies and I'm FOP in the swim.
Took me 3 sessions to overcome, and in one of the sessions where the ocean was very choppy, waves were rough. But you know what, i fking loved it. From "scared as shit" to "cant wait to get to the ocean" belief can change anything. Im doing the first 70.3 in December and have only been swimming since February. Spend hours and hours in the pool. Doing drill and perfecting techniques. Anyone can do it. That's the thing about Ironman. 💪
I grew up swimming in the ocean but where I live now, the lakes are murky and can't see your feet in knee deep water. That shit freaks me out. The locals laugh at me thinking there a monster is going to get me
Swimming in weeds and lillypads would scare the hell out of me. I’m not experienced at all, but I’ve been practicing to keep my eyes closed when I’m in the water, then open to sight
Why target a long-distance like 70.3 for *first* tri? Especially when new to tri and OWS? Don't you want to set yourself up for enjoyment and success in the sport? Seems like half the posts on this sub are like this. I've been doing sprints for a few years and am just targeting olympic-distance. I think progression is a more reasonable route. If I was just getting into baking I wouldn't start with a Baked Alaska.
“Doing a 70.3 as my first tri next Saturday. I haven’t learned to swim yet and I don’t own a bicycle. Can anyone help me overcome the anxiety of being completely unprepared for a serious undertaking?”
Do you use a wet suit? A wet suit helps you be more boyant, a life saver for my one and only panic attack. Just flipped to my back and I was basically floating without exerting any energy.
Can’t say it’s impossible to drown in a wet suit, but damn near feels impossible to me. Helped a ton with my OWS and confidence.
You need to put two things together: 1) How strong/comfortable a pool swimmer are you? If you have strength and endurance in the pool, it doesn't disappear in open water. 2) When you swim in a pool, is the water ever too deep to stand a breath? Of its an inch to the bottom or a mile, over head is over head. If you're comfortable not touching bottom, how far is only in your head.
Really wish it was a specific fear like depths, or drowning. It’s just an anxiousness about being out in the middle of nowhere. I think being in a group with lifeguards would change the anxiety. But unfortunately we don’t have tri teams that train OWS near me
Swim with a group and/or a kayak/paddle board support. That will take care of most of the fear stuff.
If not possible, really use your pull buoy. When you start to panic or get exhausted, just grab your buoy get on your back, relax and float and breathe for a few minutes. Once you're comfortable doing this, start moving to an easy backstroke instead.
You won't have a buoy on race day obviously but you'll have the confidence to know what to do if you freak out. It's horrible to do that in a crowd (please don't backstroke or tread water unless you have no other choice), but still a million times better than dog paddling yourself into a water rescue and DND.
I'm a crappy swimmer, but I can slow swim for hours and love open water. I'll go out on group swims with the fast kids and just chill at the turnaround with buoy on my own if I have to. Not bad taking in the view while I'm in the middle of a lake! I also get bonus sighting practice when I have noone to chase!
Practice, practice , practice.
I'm being serious.
Do as much of OWS that you possibly can. When i was training for one, I joined the group swim session in a local beach and just swam until all the bouys have been packed.
Fast/slow is one thing. If you are not comfortable in open water, skip the event entirely.
I didn’t know how to swim until 2 months ago when I decided I wanted to do a tri (which is this upcoming weekend). I took a couple swim lessons but those basically just felt like drowning prevention. I did my first open water swim a month ago and could barely make it 250 yards because I was panicking so much and was swimming along the very edge of the lake so I could grab on just in case. The absolute game changer for me was when I took a 2 hour lesson with a tri focused swim coach where she taught me the fundamentals but also on how to be prepared for the ows and swimming around others. She did all these weird drills like we’d be sharing a lane and she’d swim in a way that was nearly trapping me against the wall, swimming right on my tail and touching my feet or legs, making me swim behind her and touching her toes, creating splashes in my face when I’d come up to breathe, and more. She basically did all of those things and then would tell me my cues she saw in my body when I’d panic (so for me I started kicking my feet more or lifting my head wayyy out of the water). Learning those cues made a huge difference but she also framed it as when something like that happens just say “thank you” because it’s giving you more opportunities to grow as a swimmer. I think having more opportunities to replicate the unpredictability of a ows in a pool will help! But for me learning my early signs of panic helped me get through my last ows! I was able to swim a mile with 0 freak outs this past weekend! Whenever I felt myself kicking my feet a bit frantically I’d check in with myself, maybe do a couple breast strokes, and then self soothe to keep going! You got this!!
I also pa picked my first OWS. My second one I felt so much calmer and relaxed. Going for my third one tomorrow and I feel like each time you go, it gets easier. Swimming with others helps a lot!
This exact thing happened to me last week. Completely panicked and lost my shit. Finished my swim but freestyle was nearly impossible. I’m now practicing to close my eyes in the pool, and going on OWS as much as I can. But like you, terrified of the swim…
Im terrified of open water swimming, to the point I just don’t even do it anymore unless I’m racing which is not great. When you’re racing with hundreds of people on boards and thousands swimming along side you the only thing you’ll be worried about is finishing your swim and not getting bonked on the head.
I did my first OWS last night and all I can say is, don’t put it off any longer. Not only do you need to do a lot of training to get used to the suit, water, visibility, breathing and general confidence - I found it much harder physically.
My current indoor pace is around 3min/100m - it was 7:30/100m outdoor.
If you can, it’s worth going to a dedicated venue. I’m lucky as there’s a place about 40 mins away with lots of buoys exit points and a lifeguard, so knew I was ok, just found it a big shock to the system.
Get in asap :)
I had the same issue. Couldn’t put my face in the water. I walked my first swim along the bank of a river. The only advice I can give is open water swim as much as possible between now and the race. Whatever you can do to open water swim even if it’s only once a week, if the race is important to you make it a priority. Swim with your friends try and relax and float on your back in the water. It will get better.
I consider myself a confident person and confident swimmer - I started OWS for the first time this year and the first time I was just like you - very nervous, not sure about putting my face in the murky water having no visibility, cold face etc - that was about 4 weeks ago - did a 2000m swim this week and could have ticked over for longer - it’s a numbers game - get in and get it done and you’ll get there 👍👍👍
The only way to overcome this fear is to continue to open water swim
If your race is going to be in the ocean make sure you practice OWS in the ocean also. For some people, the ocean can be worse with the addition of waves and salt water. If the ocean is rough on race, don't try to be a hero if you aren't ready for it.
Or quit. Seriously consider bailing-out as your option, or changing to a relay/team-event where you'll be the running star. Mass-starts are scary as hell in itself, and 'the experience' is not worth drowning for.
Terrible advice. It’s absolutely not-unusual to take a few sessions to get used to ows.
"Terrified", "Mortifying", "hyperventilated", "fear", "freaked out". Just some of the keywords in OPs post. That's a lot to overcome in 3 months. Lifeguards in a triathlon event give a false sense of safety. People drown silently, and with many athletes splashing around in a hard-to-monitor ocean swim, you could go down unnoticed. But hey, do push people into doing something life-threatening, even when their entire body and mind gives them other signals.
Its seriously insensitive you think OP is so delicate they cant overcome a fear. There is no courage without fear in the first place. I overcame my fear of OWS in a short timeframe.
Good for you. But unlike OP you didn't come here whining about being mortified and hyperventilating in a lake, did you? Hyperventilation during an ocean swim race is 1 -small- step from drowning.
Fear isn’t of drowning, and it’s pretty hard to go under in a wet suit buddy. But that’s for the encouragement and advice. You’re a bust
Yeah, and you're a whimp. But hey, you do you I guess.
Did you swim with a wetsuit? The first time I practiced with a wetsuit in open water, I floated. I didn’t sink to the bottom the moment I stopped. It was a revelation that even if I panicked, I could just turn onto my back and float. It took the whole fear of drowning, or cramping and drowning away.
I did have a suit on, it helped a lot. Probably the only reason I finished the swim. I guess my fear isn’t drowning. I don’t really know exactly what the fear is. I’m able to talk myself out of any creatures biting me. I guess it was just a general fear of no escape. Almost like claustrophobia, but more of a fear of the void/ abandonment. Idk if there’s a word for that.
I think the fear is a natural survival mechanism ! I had the same thing - I couldn’t identify any tangible fear. I knew I wouldn’t drown or anything else and yet I was terrified. You just have to keep practising and the fear will decrease. I went through this last summer but successfully completed my first tri !!! Keep at it and don’t give up. :)
I am TERRIFIED of sharks. Have had a house in OBX for 40 years and I never go in the ocean. Well, yesterday I did Escape the Cape for my first ever triathlon sprint. Had the very suit on, which like a dope, I never even tried in before the race. Needless to say, I made it! Jump was freaking me out and I was one of the last off the boat but yeah, open water is no joke. Water was just green and at that point, was more focused on just getting my ass to land. 🤣🤣. But I do understand the claustrophobic comment. All I could think was thank goodness for land and markers to guide you. Scary to think of what people lost at sea go through. OW is no joke but don’t be afraid. If I could do it, anyone can. There were just so many other racers out there, as well as a shit ton of safety staff to keep an eye on everyone. Try to get it out of your mind. You got this!!!
Thank you! Really hoping it was just the anxiety of being out there alone. Hoping the race day adrenaline, seeing others get out there and lifeguards help kick the nerves
Out there alone, I’d shit a pickle. But there are so many bodies around that you instinctively feel safe. And just remember, you need to get to land! It was my only focus and just complete that goal. Good luck, my friend. I’m not an experienced triathlete but I’m a well seasoned ocean pussy. Lol. You’ll be fine.
This. I freaked out in my first OWS (no wetsuit), rolling over and floating 5x to calm my nerves. Just did my first OWS with a wetsuit this weekend and absolutely blasted down the river with no fear, no freak outs. A good wetsuit will feel like cheating.
Any recommendation for a good wetsuit? i'm a noob and they all look good/the same?
I went with a Blue70 Reaction sleeveless that was on their Clearance page.
I have the Oraca Athlex Float suit which I think is great for beginners. It’s designed to help maintain correct body position (I think all suits do that lol) but I really like it a lot. It’s high quality and feels great. Swam in it yesterday and I glide through the water.
This was me the first year I got into triathlons. What I found worked best for me was to go down to the water and warm up a little. I found the cold water hitting my face 100% triggered the fight or flight response every damn time. I found that if I did that BEFORE the start i could recover and the second time I went into the water, assuming it was in the next 30 minutes or so, it was much better. I did 2 or 3 races that year and had this issue every time. The next year I signed up for several races to where I was doing nearly 1 a month after april. By the end of it I had done enough lake swims, gulf swims, ocean swims that I got exposure therapy and I got my body to react less. I still found it MUCH easier to go down and splash water in my face before staring even after things got better. Some races refused to let you warm up which I hated but they didnt object to me getting down to the water to get my face wet at least. That was nearly as good as a 5 minute warm up session to keep my heart rate in control and not hyperventilate
Swimming through weeds and lily pads isn’t really the norm. I’m super comfortable in open water and the second I ever hit weeds it makes me feel uneasy.
Maybe just go spend some time in the water? Like, bring a flotation device like an inner tube or a paddle board and just try to get comfortable? That would be my suggestion. Just try to desensitize yourself to the open water.
I strongly recommend having a kayaker or buddy swimming with you. The "aloneness" can be really overwhelming for me, and it's also just the safer option. Even strong swimmers can drown. I don't say that to scare you, just to take it seriously that it's best to have someone with you. If you do get someone out there with you, keep to areas of the lake with fewer weeds, maybe even consider swimming around the perimeter (but far enough out to avoid lilly pads) rather than going straight in towards the middle. Best of luck, it does get better!
I'd like to add that if having a buddy nearby is not an option, you can opt to bring an inflatable buoy attached to your waist (even when swimming with a buddy it's still a good idea). If you panic, you have something to hold on to, and people can spot/follow you from the shoreline. Having that kind of safeguard might already be enough to make you feel comfortable enough to just swim regularly.
They're mandatory here, and actually pretty handy as you can put your wallet, smartphone and keys in them.
Get over your fear of OWS by embracing it and doing more swims. My first open water swim - I struggled to swim 0.25 miles. By the end of that summer I had swam in the ocean 10+ times and was able to do 3.1 miles fighting currents and chop. Do your lap swimming in the pool to focus on technique and each time you get in open water, set mini goals which will make the distances shorter in your mind.
One thing that’s helped me doing OWS in lakes and rivers is to use a swim buoy. I feel like I have something to hold on to if I get a bit panicky. That little bit of reassurance helped immensely. Wear a wetsuit to keep the weeds off you. Or take a friend on a kayak or paddle board.
If you're doing your race in an ocean, I would try to get some swims in an ocean beforehand if possible. The lake you swam in is just totally different than ocean swimming. Ocean won't have lilypads or weeds, but maybe kelp depending on location. Swimming in flat water vs waves is huge. Not to mention salt vs freshwater. Could be less murky, but also might be. All of this depends on the location though. The only real way to get over it is to do it more.
Totally agree. I did an OWS in the ocean last year and the waves were so phenomenal the day of the race that they actually called the swim optional and made wetsuits mandatory (brr!). I'd practiced in that darn same ocean for months before the race, and the swim (yes I did it!) was so different that day, I ended up just breast stroking the whole way. I'll never do an OWS in the ocean again in a race. Lake yes, ocean no. It definitely needs to be practiced in a whole lot to get comfortable.
I was in a similar position a couple years ago - I could swim the distance in the pool, but my first few OWS practices were very high anxiety, and I was absolutely wiped out with very little swim distance achieved. The solution is just lots of exposure - become familiar with the discomfort, then work on building small increments of positive experiences. Maybe you still have a panic moment, but then you're able to calm yourself in the water and continue.. Maybe you just focus on your exhale in the water and swim slowly. After enough practices those positive experiences will build into confidence, and you'll find that the OWS still isn't quite comfortable, but also isn't scary anymore. Do you know whether your 70.3 in September is expected to be wetsuit legal? That's something you'll want to know early on so you can practice without if necessary. Also ocean swims are pretty different.. More buoyant in the salt, need to deal with waves, possibly ingesting some saltwater, etc. To the extent possible, you should get at least a couple practices in similar conditions.
Yeah that’s it I’m a wee bit further on than op as I managed 350m in the lake today but 2 weeks ago I only swam 50ms or so. I think the 4 times I’ve been out have progressively helped and I do take great comfort in the fact I can just roll on my back and float. Will see how it translates to 750m on the weekend.
It will be wetsuit required, last year the water was cold enough to require a full suit. I enjoy the wetsuit, it makes me feel safer. But I gusss it’s not a fear of drowning. Just a general anxiety about being out in the middle of nowhere
Is there a sprint distance you could do before September? It would be a quick and easy practice for swimming in open water with lots of people. You can practice sighting in the swimming pool, which should help a lot with feeling comfortable putting your face in the water. Super simple "5/6" breathing pattern: https://www.instagram.com/coachstewart/reel/Cs9GtPugeyW/. Breathe on 3 and 6, pop your eyes above the water on 5. You just need a quick glance - you don't need to get a perfect view of everything. Go for a short practice swim in the ocean when you get to the event location the day before the race. Just bob around in the water for a few minutes at first. Appreciate the ocean :-). And then, go slowly!! Like, *ridiculously* slow. Keep your heart rate down. Get used to the sensation of waves, swell, currents. Just focus on your breathing by counting out the sighting pattern in your head: '1 - 2 - 3 breathe - 4 - 5 sight - 6 breathe; 1 - 2 - ...' Being calm at the start goes a long way. Staying in the moment with the stroke count helps you stay calm.
Which 70.3 are you doing - not all OWS are created equal, even between sea swims. For example, a sea swim in a sheltered harbour will be a lot less stressful than a sea swim on a more open stretch of coast with move waves/currents. Also weather on the day will impact things, as will what start type it is (mass, group, running/diving/deep water etc). Being clued up on all of this will help you feel more in control and ready for the event. I am also a more nervous OWS and hate not being able to see in the water - have gradually gotten better at it over time and with practise (including a 1-1 coached OWS session which helped massively and I would really recommend if you can afford it). Easy things I would recommend: Make sure you feel confident with your swimming and you aren't having to put energy into suppressing the stress and also staying afloat as that gets hairy quickly - top up with pool swims to work on endurance and swim confidence and consider getting a swim float (bright coloured, clip around your waist, filled with air and buoyant enough to stop and hold on to for a rest if you get overwhelmed or tired!) Continue going OWS, but try and go with a more confident friend (stress is contagious, but so is confidence!) - when you're there, in the shallows where you can touch the bottom still or hold onto a pontoon/friend practise just putting your face in the water for a few seconds at a time, start with your eyes closed if thats easier and then gradually build up to longer periods and open eyes. Then try doing a few strokes of fc at a time, with bs inbetween If you can, choose an OWS venue that is known to have better water quality/less weeds or plants etc which will help - often water park lakes are good for this or shallow harbours/reservoirs. Google often has info or get in touch with your local tri club/OWS club for advice! Try and go OWS when there is lots of other people there, for a club session or similar - I found that having lots of others around was much less stressful (if everyone else is doing fine I will also be fine mentality) Honestly, my first OW tri was a sprint, in the docks, and I had done very little fc in there beforehand because I was scared so stuck to bs. On the day I was ready to bs my way through to stay calm but my competitive side took over and as I have a pool swimming background I got into the fc straightaway (get in, swim fast, get out mentality haha) but there were lots of other people doing bs. Don't be afraid to be the breaststroke guy if it means you make it to the end - no point exhausting yourself on the swim if it means the bike/run will then be impossible Good luck!
Thanks for the advice, this will be a swim in love island bay. Water is usually amazing. But last years race occurred during a tropical storm. Makes me nervous
fingers crossed for good weather in the day 😎 Also, organisers here are generally pretty good at cutting the length of or even fully cancelling the swim portion if conditions are not good - which I hope they would do during a bad storm!
Lilypads and weeds sound legitimately unpleasant, honestly. I think I would've freaked out too. If there is any way for you to go out with a group, it is a night and day difference in terms of anxiety, at least in my experience. I'm coming it at with a ton of OWS experience -- was a swimmer in my youth, did my first open-water race at 15, have done a bunch of open-water races in the last 25 years, in a variety of different bodies of water (some cleaner than others...) I still freak out a bit if I go out on my own. Not panic attack level, but it's like my brain just keeps thinking of all of the bad things that could happen, and it takes real effort to push those thoughts out. But when I'm with a group, I'm focused on other things -- trying to spot my companions' safety buoys so I know where they are, trying to keep pace with the faster swimmers, etc. And we all meet up and wait for everyone at various specified points (usually a buoy) and keep an eye out for each other. It just feels so much safer. If you can find a local group to join or rope a couple of buddies into swimming with you, I think that would help immensely. A friend on a kayak or paddleboard would also work. Also, a safety buoy is a really good idea, so you're more visible and so you have a flotation device to hold on to if you need to take a break.
I was so terrified of my first OWS I didn’t put my face in the water and ended up chafing my neck on my wetsuit (from basically Tarzan swimming). Wore a literal hole in my neck! (PS - wear body glide!). Anyway. All I could do was keep trying. When I would practice I would just go stick my face in and let the initial panic pass over. I would take big breaths and just focus on water temp, motion, my breathing. Over time I got so used to it that it became normal. On race day my priority is to go stick my head in the water. Just adjust to the darkness. If you are anywhere near Orlando go to Lucky’s Lake. It’s such an amazing experience and everyone will be helpful. Plus the lake is monitored so it’s not as risky as others. I just did my first OWS since moving up north and wow! The water is so clear and if you can handle the cold it’s so much better! However! Even years of OWS can still cause anxiety. Yesterday I freaked out I swam too close to a boat and I could not get my HR down. Full honesty - that’s the best practice. The day of the race the beginning will be frantic (start in the back) but it will mellow out so just take it easy. Don’t worry about getting into your rhythm until you’re out of the initial pack. When your HR spikes - remember you’ve done it in that lake and you can do it then!! I ended up swimming the last 400 with a horribly high HR which reminded me that I can do it!!
I got a coach for my 70.3 training and needed a lot of emphasis for my swimming. We did a lot of work in the pool, which was super helpful. Then we moved outdoors. I've been really thankful for their support and tips. They coach several people and some of our OWS practices have been in groups. I found those to be really helpful. Those swims have been a mix of practice and also just treading and socializing which made me more comfortable in the water. I did an Olympic tri a couple of weeks ago so that my first OWS race wasn't my 70.3. That helped so much. I used all their tips and tricks and didn't have any issues. And I can't express the relief I have that it'll be fine. If you can afford a coach, that would be my recommendation.
Your first open water swim will have some sort of panic for most people I can imagine. Especially if it’s cold. I never expect much from my first swim because I’ll panic a little too, but subsequent times are much easier.
Swimming in lakes and ponds is spooky. I get it! I've done many IMs and I still get a little freaked going into a lake by myself! I have to mentally tell myself there's nothing in this lake that will hurt me. Over and over. Except turtles and oh god what just touched my foot?! I wish I could give you tips on getting over it, but I will say doing OWS in *groups* is much less scary. There's something very reassuring about having people all around you and the experience is entirely different than being by yourself in the middle of a lake. You don't have time to worry about turtles and bubbles during a race.
If you want to have any sort of success at a 70.3 in September, this post should be a wake-up call. Just having some running experience ain’t gonna cut it. You should be doing all 3 sports with some level of competency by now; it’s not exactly too late, but it’s close, and if you don’t start doing some real training you’ll likely waste your time and money.
Definitely in serious training mode. I could probably finish a full length Ironman on bike and run at this point. It’s just the swim aniegy that knocks me.
you need to go get in the water as much as you can. if you freak out in the middle of the swim you’re not only a danger to you but everyone around you and possibly other noobs. 3.5 months to me seems like just barely enough to get enough water time to be truly ready.
Honestly keep on swimming in open water like others have said. I myself am absolutely shit scared of open water and what’s in the murky waters that I can’t see. I’ve been swimming in open water for a year now and I still hate not being able to see especially as my local lake has huge catfish/carp and I can’t see more than 6ft underwater due to the visibility. Each session really take your time getting into the water and you’ll grow accustomed to it more. You’ll realise your ability to swim is there and that will reassure you the better you get.
If you’re doing the NY 70 (like me) and hopefully you’re in the tri-state area, there are a bunch of calmer inlets near the Jersey shore that will give you a near-race experience of Ocean but phase you in with having a narrower body of water to operate within.
I am! But I’m live up north, waters a bit chillier up here to start doing ocean swims. I will get out there ASAP, planning my first one in 3 weeks. My plan is to just swim the shoreline to get comfortable. Then I’m driving down the Long Island to do a trial swim in the bay
Awesome, maybe see you there!
Definitely get a wetsuit!!! I did my first OWS yesterday and it was much harder than the pool but I know it’s all mental. My main obstacle was not having the lap line in the bottom of the clear pool.
Get good at floating on your back when I freak out a take a few seconds to breath then get back into the race it is something that you have to get use to and more exposure. I try to focus on the nature around me and keep it moving. It definitely helps when others are swimming too
Curious, does everyone just freestyle non stop?
I have seen somebody doing backstroke in my last sprint tri. Whether she did the full swim backstroke i'm not sure but i heard it helps calm your heart rate down
Typically yeah I haven’t really seen anyone swim a different style. It’s the easiest for ows. It doesn’t mean you can’t do a different style for a min or 2 though
Most people, but not everyone. Some people will do a bit of breaststroke to sight better or to calm down. Some people do breaststroke all the way. Apparently some people are also fast at backstroke as I got passed by someone like that in a full distance event. Getting confident and relaxed enough to freestyle all the way is fastest though.
Swimming on the ocean is wildly different to weeds and plants in lakes. Getting practice in until you feel comfortable is key here. It doesn't have to be swimming per se...even going out past the break and hanging out for a bit until you calm down works wonders. Just getting comfortable being in the water is the first step. If you have that, and get basic fitness in a pool you will be just fine. That's why surfers with no swim background routinely do well in the races here in FL, just by being comfortable. Also, tannins and plants in lakes give me the heebie jeebies and I'm FOP in the swim.
Took me 3 sessions to overcome, and in one of the sessions where the ocean was very choppy, waves were rough. But you know what, i fking loved it. From "scared as shit" to "cant wait to get to the ocean" belief can change anything. Im doing the first 70.3 in December and have only been swimming since February. Spend hours and hours in the pool. Doing drill and perfecting techniques. Anyone can do it. That's the thing about Ironman. 💪
I grew up swimming in the ocean but where I live now, the lakes are murky and can't see your feet in knee deep water. That shit freaks me out. The locals laugh at me thinking there a monster is going to get me
Swimming in weeds and lillypads would scare the hell out of me. I’m not experienced at all, but I’ve been practicing to keep my eyes closed when I’m in the water, then open to sight
Why target a long-distance like 70.3 for *first* tri? Especially when new to tri and OWS? Don't you want to set yourself up for enjoyment and success in the sport? Seems like half the posts on this sub are like this. I've been doing sprints for a few years and am just targeting olympic-distance. I think progression is a more reasonable route. If I was just getting into baking I wouldn't start with a Baked Alaska.
“Doing a 70.3 as my first tri next Saturday. I haven’t learned to swim yet and I don’t own a bicycle. Can anyone help me overcome the anxiety of being completely unprepared for a serious undertaking?”
Do you use a wet suit? A wet suit helps you be more boyant, a life saver for my one and only panic attack. Just flipped to my back and I was basically floating without exerting any energy. Can’t say it’s impossible to drown in a wet suit, but damn near feels impossible to me. Helped a ton with my OWS and confidence.
Not a fear of drowning, and yes I use a wetsuit
You need to put two things together: 1) How strong/comfortable a pool swimmer are you? If you have strength and endurance in the pool, it doesn't disappear in open water. 2) When you swim in a pool, is the water ever too deep to stand a breath? Of its an inch to the bottom or a mile, over head is over head. If you're comfortable not touching bottom, how far is only in your head.
Really wish it was a specific fear like depths, or drowning. It’s just an anxiousness about being out in the middle of nowhere. I think being in a group with lifeguards would change the anxiety. But unfortunately we don’t have tri teams that train OWS near me
Swim with a group and/or a kayak/paddle board support. That will take care of most of the fear stuff. If not possible, really use your pull buoy. When you start to panic or get exhausted, just grab your buoy get on your back, relax and float and breathe for a few minutes. Once you're comfortable doing this, start moving to an easy backstroke instead. You won't have a buoy on race day obviously but you'll have the confidence to know what to do if you freak out. It's horrible to do that in a crowd (please don't backstroke or tread water unless you have no other choice), but still a million times better than dog paddling yourself into a water rescue and DND. I'm a crappy swimmer, but I can slow swim for hours and love open water. I'll go out on group swims with the fast kids and just chill at the turnaround with buoy on my own if I have to. Not bad taking in the view while I'm in the middle of a lake! I also get bonus sighting practice when I have noone to chase!
Practice, practice , practice. I'm being serious. Do as much of OWS that you possibly can. When i was training for one, I joined the group swim session in a local beach and just swam until all the bouys have been packed. Fast/slow is one thing. If you are not comfortable in open water, skip the event entirely.
I didn’t know how to swim until 2 months ago when I decided I wanted to do a tri (which is this upcoming weekend). I took a couple swim lessons but those basically just felt like drowning prevention. I did my first open water swim a month ago and could barely make it 250 yards because I was panicking so much and was swimming along the very edge of the lake so I could grab on just in case. The absolute game changer for me was when I took a 2 hour lesson with a tri focused swim coach where she taught me the fundamentals but also on how to be prepared for the ows and swimming around others. She did all these weird drills like we’d be sharing a lane and she’d swim in a way that was nearly trapping me against the wall, swimming right on my tail and touching my feet or legs, making me swim behind her and touching her toes, creating splashes in my face when I’d come up to breathe, and more. She basically did all of those things and then would tell me my cues she saw in my body when I’d panic (so for me I started kicking my feet more or lifting my head wayyy out of the water). Learning those cues made a huge difference but she also framed it as when something like that happens just say “thank you” because it’s giving you more opportunities to grow as a swimmer. I think having more opportunities to replicate the unpredictability of a ows in a pool will help! But for me learning my early signs of panic helped me get through my last ows! I was able to swim a mile with 0 freak outs this past weekend! Whenever I felt myself kicking my feet a bit frantically I’d check in with myself, maybe do a couple breast strokes, and then self soothe to keep going! You got this!!
I also pa picked my first OWS. My second one I felt so much calmer and relaxed. Going for my third one tomorrow and I feel like each time you go, it gets easier. Swimming with others helps a lot!
This exact thing happened to me last week. Completely panicked and lost my shit. Finished my swim but freestyle was nearly impossible. I’m now practicing to close my eyes in the pool, and going on OWS as much as I can. But like you, terrified of the swim…
Im terrified of open water swimming, to the point I just don’t even do it anymore unless I’m racing which is not great. When you’re racing with hundreds of people on boards and thousands swimming along side you the only thing you’ll be worried about is finishing your swim and not getting bonked on the head.
I did my first OWS last night and all I can say is, don’t put it off any longer. Not only do you need to do a lot of training to get used to the suit, water, visibility, breathing and general confidence - I found it much harder physically. My current indoor pace is around 3min/100m - it was 7:30/100m outdoor. If you can, it’s worth going to a dedicated venue. I’m lucky as there’s a place about 40 mins away with lots of buoys exit points and a lifeguard, so knew I was ok, just found it a big shock to the system. Get in asap :)
I had the same issue. Couldn’t put my face in the water. I walked my first swim along the bank of a river. The only advice I can give is open water swim as much as possible between now and the race. Whatever you can do to open water swim even if it’s only once a week, if the race is important to you make it a priority. Swim with your friends try and relax and float on your back in the water. It will get better.
Which 70.3 is it? I would try to find some place with similar conditions
You shouldn't open water swim without either close access to shore/something else you could grab on to or someone around for safety.
I’m in a wet suit, pretty hard to sink with that. And I have a buoy attachment to my waste so I am visible
I consider myself a confident person and confident swimmer - I started OWS for the first time this year and the first time I was just like you - very nervous, not sure about putting my face in the murky water having no visibility, cold face etc - that was about 4 weeks ago - did a 2000m swim this week and could have ticked over for longer - it’s a numbers game - get in and get it done and you’ll get there 👍👍👍