The swim start of a triathlon can be one of the most challenging and intimidating parts of the race. However, with proper preparation and knowledge, triathletes can navigate the different types of starts and waves to ensure a successful start to the race.
There are several types of swim starts in a triathlon, including running starts, water starts, diving starts, and rolling starts. The type of start used will depend on the water conditions and organizer’s preferences. It’s important to familiarize yourself with the start type and practice your approach to ensure that you’re comfortable and confident on race day.
In addition to the start type, triathletes should also pay attention to the waves, which are the groups of participants who start the race together. Waves can be advantageous for reducing congestion in the water and improving safety, but they can also have downsides. It’s important to follow the guidelines provided by the race organizers to ensure that you’re swimming with other participants of similar ability and reduce the chances of being passed by many swimmers.
Water safety is also a critical aspect of any triathlon swim. Triathletes should be aware of the water conditions and follow the instructions provided by the race organizers. They should also wear appropriate swim gear and avoid any collisions or contact that could cause injury.
By mastering the different types of swim starts, navigating the waves, and prioritizing water safety, triathletes can start the race with confidence and set themselves up for a successful race.
The start
The type of start will depend on the type of water you are swimming in and the organiser’s preference but there are three main types for open water swims; running starts, water starts and rolling starts.
There are several styles of triathlon swim starts, from simple run or dive in start to the infamous 5m jump off a ferry at the start of the Norseman race. Knowing what to expect and how to handle it will help you start the race in the most relaxed way possible. It’ll also help you plan your warm up if you are not going to get access to the water early.
Mostly the type of start is dictated by the water and the organisers. If a wide beach is available, a running start is most likely, whereas a deep lake with a wide boardwalk might lead to a mass diving start. In any event, if you are not comfortable with the swim, keep an eye on where the most competitive swimmers are, and position yourself away from them, you don’t want to get sucked into their battles!
some common types of swim starts in triathlons:
- Running Start: This is the most common type of swim start in triathlons. Participants start the race by running into the water from a beach or a ramp. This start allows athletes to build up momentum before entering the water, and it also provides an opportunity to spread out before the swim leg.
- Water Start: In this start, participants wade into the water before the start of the race. This start allows athletes to get wet and acclimate to the water before the race begins. It also helps to reduce congestion at the start of the race.
- Diving Start: This start is used when the water is deep enough to allow for diving. Participants line up along the water’s edge and dive into the water when the race starts. This start allows athletes to enter the water quickly and start swimming immediately.
- Rolling Start: This start is becoming more popular in larger races. Athletes line up in a chute or along a jetty and enter the water one at a time. Participants are usually grouped based on their expected swim time, and their start time is recorded individually. This start reduces congestion in the water and helps to ensure a smoother start to the race.
Each type of start has its own advantages and disadvantages, and athletes should practice their approach to ensure they are comfortable with their chosen start type. Additionally, it’s important to follow the guidelines provided by the race organizers to ensure a safe and successful start to the race.
Waves
Waves refer to the groups of participants who start the race together. The waves can be divided based on pace or age group, and each wave is usually designated a different swim cap color for identification. The race briefing will outline the waves for each group and provide instructions on how to follow them.
Being in the correct wave is important to ensure that you’re swimming with other participants of similar ability, which can make drafting easier and reduce the chances of being passed by many swimmers. It’s also beneficial for beginners who may feel intimidated by the more experienced and faster swimmers.
Waves can be advantageous for reducing congestion in the water and improving safety, but they can also have downsides. For example, participants may have to wait longer for their wave to start, which can affect warm-up routines and mental preparation. Additionally, the absence of a mass start can make it harder to gauge your position in the race and motivate you to push yourself harder.
Keeping to the right wave means you’ll be with people of roughly similar levels of performance and ability which will make drafting easier if that’s the way you plan to race, and mean fewer people will be streaming past you, which can be demoralising if it’s your first race.
Water safety
Safety is of paramount importance to race organisers, especially on the swim and bike, and you will probably be counted in and out of the water. For a running start, this may mean you will be counted into a holding pen in advance of the start, and held until the organisers are ready to start.
Water safety is an essential aspect of any triathlon swim. The following are some tips that triathletes should keep in mind to ensure their safety:
- Never dive into water you’re not familiar with. Always enter the water feet first to avoid hitting any submerged objects or getting injured.
- Be aware of the water conditions, including currents, waves, and tides. If the water is choppy or rough, it’s important to be extra cautious.
- Follow the instructions provided by the race organizers. They will usually provide guidelines on how to enter and exit the water safely, as well as any other safety considerations.
- Wear appropriate swim gear, including a wetsuit, swim cap, and goggles, to help protect your body and improve your visibility.
- Pay attention to the other participants in the water, and avoid any collisions or contact that could cause injury.
- If you feel uncomfortable or unsafe during the swim, signal to the race officials or lifeguards for assistance.
By following these water safety tips, triathletes can minimize the risk of injury or accidents during the swim portion of the race
Water starts.
The best start for the beginner is a water start as this gives you the chance to get yourself wet and used to the water before the race begins. Get some water into your wetsuit and get your face wet as soon as you can. The sooner you get your face wet the faster you’ll be able to relax into your stroke, and similarly, getting water into your suit will help your wetsuit move more freely and build an insulating water layer that will keep you warmer.
If you can, stretch your wetsuit up by pulling up at the neck as this will give your shoulder and chest a bit more space which will also help your stroke.
You’ll be led into the water and have a few minutes to get ready before the start, so make sure you’re positioned where you want to be and pointing in the right direction before the starter’s gun. Also, use this time to look for sighting landmarks and see where turning buoys and markers are positioned.
If you’re in a river, there are two other things to be aware of. Firstly, there is a bottom which means weeds and rocks which are likely to be closer to the surface at the banks than in the centre. Secondly, the river will be faster in the middle than at the edges. This will help you on the downstream but slow you down on the upstream, and you may want to position yourself accordingly.
Look at some of the faster waves, and see where they swim if you are looking for some pointers! Don’t be scared if you see people struggling on the swim, they may be out of position or not strong swimmers or have done no training, so don’t let them make you doubt your abilities!
Beach triathlon swim start
If the beach is raked and sandy, chances are you’ll have a running start off the beach rather than a water start. In this case, you’ll start on the beach and run into the surf until you reach a depth where it’s more efficient to swim than to run, and you can dive in and get going. If this is the case, try and get to the water before you lined up for your start, and get water in your wetsuit and on your face at the very least. Don’t forget that it can bunch up as people hit the water as they will be slower than they were on the beach.
When you transition from running to swimming is up to you, but the sooner you can swim the better, as you are just putting off the inevitable! Chance are the early strokes will not be full strokes and you will see people doing dolphin kicks or breaststroke at the start of the water is shallow.
Diving triathlon swim start
Where there is a jetty and the water is deep, a diving start is an option. In this case, people will be lined up along the side of the water, and dive in once the starter says go! If this is your kind of start, give yourself a bit of space if you can and dive shallow, you don’t need to go deep, it’s more efficient to get into your stroke early.
If you are not comfortable diving in, then jump and start swimming once you are in the water. It’s not as quick but you’ll be more relaxed if this is your first triathlon start. Just be careful walking to the start, chances are the jetty will be wet and slippery, and you don’t want to end the swim before it starts!
Rolling triathlon swim start
Where there are large numbers and a slipway to enter the water, then a rolling start might be used. In this case, essentially there is no mass start, and people enter the water when they are ready to go, and their times are unique. Competitors will line up and walk down the jetty, and once they pass a certain point, their race has started.
For beginners, this can be a good and bad way to start. It’s good because there is no mass start so competitors are spread out much more than they would be with a mass start. However, this means drafting is more difficult, simply because there are no big groups, and it’s less likely that you will have the chance to warm up before the start.
Regardless of the start format, remember to position yourself where you feel comfortable, take a note of your sighting landmarks and get your face wet and used to the cold water as soon as you can, as this will help you get comfortable much sooner.