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Swim Smart

At IRONMAN we are extremely safety conscious and work hard to both educate and plan for safety on course. These tips are valuable for beginners and a good reminder to experienced athletes that learning never stops.  

1. Prepare for Race Conditions

  • Race day should not be your first open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers, orientation (includes water clarity, depth, and distance perception) and wearing a wetsuit if needed.

 

2. Race in Shorter Events

  • Proper training is the best way to reduce anxiety. It's also a good idea to race shorter distance triathlons or single-sport events (for example, and open-water swim event), as well as join clinics and club activities to prepare yourself for open water conditions. 
  • For extra guidance, talk to a coach or your local triathlon club.

 

3. Learn About Course Details

  • It's important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the race website, event athlete guide, and pre-race communication to familiarize yourself with the course. 
  • Keep in mind that every body of water is different—educate yourself on water currents and surf conditions, if applicable. 
  • Study the event schedule to plan for proper arrival and preparation.

 

4. Ensure Heart Health

  • As an athlete in training, you should take the proper steps to assess your health with your physician. 
  • The American Heart Association and European Society of Cardiology offer suggestions for cardiac screening of competitive athletes. These include a physical exam as well as an assessment of your family history and personal heart health, and may include a recommendation of additional diagnostic studies. Wherever you live, we recommend you consult with your physician before you race. 

 

5. Pay Attention to Warning Signs

  • While training, if you experience chest pain or discomfort, shortness of breath, light-headedness (dizziness) or blacking out, or have any other medical concerns or symptoms, consult your doctor immediately.

6. Don’t Use New Gear on Race Day

  • Focus on controlling as many factors as you can on race day. 
  • You should never race in equipment you haven’t trained in—this is not the time to test new gear.  
  • Make sure your wetsuit fits properly and that your goggles, swim cap and other accessories work properly. 
  • Prepare for the unexpected with backups of all your gear. 

 

7. Warm Up on Race Day 

  • Arrive early enough on race day for a proper warm-up prior to the start, preferably in the water.
  • If you aren’t able to warm up in the water, spend between 5 and 10 minutes loosening up your muscles with arm swings and other gentle movements. A light jog or brisk walk can also help increase circulation and prepare your body to race.

 

8. Check Out the Course

  • Get comfortable with the course by checking out water conditions, the swim entry and exit layouts, as well as turn buoy colors and locations.
  • Take part in the official practice swim if one is offered. This provides you an opportunity to get oriented with the swim course.
  • Identify navigation landmarks such as buildings or landscape features to use for sighting in every direction you’ll be swimming.

 

9. Start Easy – Relax and Breathe

  • Follow the race day instructions regarding the swim start format that have been provided in the event athlete guide.
  • For events with a rolling swim start, don’t overestimate your ability. Please line up in the appropriate position based on instructions provided in the event athlete guide.
  • Don’t race at maximum effort from the start - ease into your swim.
  • Relax and focus on your breathing as you settle into a sustainable pace.

 

10. Be Alert and Ask for Help

  • In a race setting always stop at the first sign of a medical problem.
  • The IRONMAN Competition Rules allow for competitors to stop or rest at any time during the swim.
  • If you or a fellow athlete needs help, raise your hand to alert a lifeguard or safety boat.
  • Feel free to hold on to a static object like a raft, buoy, or dock. As long as you don’t use it to move forward, you won’t face disqualification.

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