Strategies to calm nerves/ control HR before swim start

Laura Becker

On Thursday I did a sprint tri relay- I did the swim.  I wanted to get one more "mass swim start" under my belt before IMLP. 

I had a few "take aways" from this.  I learned that I would rather find my own water and swim a little extra than be in right in the center of the crowd. It helps me to find my happy place and its the only way I can get my rhythm. I know that following feet and drafting is helpful, but IF there is an area with a little more open water, I want to head there.  I ended up doing about 800 yards vs. 600 yards but I am ok with that. 800 yards in 9:56  3rd female out of the water. I was happy.  But as usual...a few minutes before the start my nerves kicked in...big time! Even though I was only doing the swim!  I tried to take a few deep breathes.  Then the call "1 minute" came and it got worse.  My HR was REALLY high! I could feel it. (I know my swim start was faster than usual because of this).  

This has happened in most of my other tri's, but especially this past Thursday and I think it is because IMLP is so close.  

Does anyone have any strategies/ tips to keep yourself calm while standing there waiting to swim?!?! 

Robert Sabo

I have done IMLP 7 times and up until last year I was frustrated that Mirror Lake which is one of my favorite places to swim was so NOT fun on raceday. Last year with the new swim initiative/rolling seeded start the swim was great. My time was similar to other years in a good way but the stress toll on my body was so much less. If you "roll start" to the left of the entry away from the buoy line you should be good. The hundreds of bodies trying to get to one place just didn't happen last year and I did go to the right just over the line. Enjoy your swim and race.

kimmydct

I find once I get swimming, the nerves are gone. Find some water like you say you tend to do and "just keep swimming, just keep swimming". You're going to do great!

mrslice

Having only learn to swim 3 years ago, I can totally relate to your feelings of the swim start. I got butterflies just reading your post. LOL No matter how many times I have gone to the potty before the swim, when I get close to the water my stomach gets oozy and I've got to go at least one more time. I've gotten a lot better over the years, but there are two things that make a difference for me. 1- I swim open water at least once a week (this frequency at least gives me the confidence that I can handle myself in open water. 2-get some swim time in before the race if possible. If you can warm up adequately before the race specifically with some actual swimming your nerves will lessen a bit (at least mine do). All that said , third female out of the water it sounds like you at least have the actual swimming part down good. Have a great race.

cgres123

You mentioned taking a few deep breaths so I'll assume you know of the value of that as a calming effect.

In the military for example they use a technique of visualization and berating. It also works for many other things even swimming.

So daily allow some time 15-20 min for your breathing, you are doing belly breathing I'm guessing. You need to close or soft focus your eyes and imagine yourself swimming in that race. Bring all the what if situations up in your visualization training and mentally deal with them in your living room.

When race day comes and you run into that uncomfortable place you will have mentally been there many times and you already have your response ingrained in your head.

Good stuff .... Namaste .... grass hopper

Mark Cardinale

I agree with the idea of a practice swim if possible.  For me that helps to ease the nerves and gives me something to do to take my mind off the situation.  Also, i try strike up a conversation with people i know or even if i meet someone standing on the shore.  Anything to distract me and keep me loose seems to help.  I think we all go through something similar whether it be panic or just butterflies before the start of race.  Lots of good suggestions here.  Experiment and hopefully you'll find something that works for you!  

fzaffino

Breathe, relax, trust your training, and visualize 'your' race, keep your breathing under control and you will be great! Also, since it's a rolling start, take your time and go in when you are ready and HR is normal. No need to rush because your time does not start until you cross the mat! Good luck next week!