choking after swim stage

_ting_

I don't really choke after the swim - more that I get on my bike, start to feel like *kitten*, and have to barf over my shoulder a couple minutes into the cycling stage. I push through the cycling but end up walking most of the run portion. I hate barfing and it really seems to put me off my game.

I'm not new to sprint tri's, I've trained for and completed several in the last couple of years. I really enjoy the training, but I'm beginning to dread the races. I know I get really wound up waiting for the start and I push my swim too fast.

Has anyone else dealt with this and found a solution?

dmkoenig

Your self-diagnosis may be accurate - you could be pushing your swim way too hard. My all time worst race was caused by going out and attempting to swim well above my comfort zone. I came out of the water feeling dizzy and weak and the rest of the race I had no energy. The swim is the shortest leg in total duration so while you can "lose" the race in that leg by going out too hard, you're not going to "win" it.

Since there is a much bigger down side than an up side in expending maximum effort in the swim try to go out in your swim at an intensity level of 2-3 on a scale of 5. Start on the outside and back so you don't get caught up in the melee of the pack. Focus on relaxing and controlling your breathing and swim at your pace not at others'. If you are doing an 800M swim leg, consider doing it a couple of minutes slower, which equates to 15 seconds per 100M slower. A couple of minutes in the scheme of the total race is not going to change your overall performance much and if you come out of the water feeling better you should be able to easily make it up on the bike and run. Also work on your swim to bike transition more during your training so you get more comfortable with it. Most people struggle more with the bike to run transition so training plans usually incorporate bike-run bricks rather than swim-bike. If you're having more problems with T1 then make sure you work on that one as well.

The other thing you might be experiencing that's causing nausea may be water getting into your ears causing vertigo, especially if the water temperature if you are swimming in is colder. Investing in a set of ear plugs to keep water out and/or getting a neoprene cap can help alleviate that. Wave action accentuated by wetsuit buoyancy could also be a problem but short of taking medication I don't know what you could do to minimize sea sickness, and taking any sort of drug during a high exertion activity is something you definitely would want to talk about with your physician first.

dfquigley

It's definitely worth it to take it easy during the swim stage.

No triathlons are won or completed in the water, but they sure can be lost in it!!


In addition to what was said above, I'd also try practicing your swim to bike transition more, getting onto a spin bike or your own bike immediately after a pool swim or even trying to go for a run immediately after. If you haven't practiced this, then it can be difficult for your body to make the changes in where it needs to redirect the blood etc. and help cause some of the symptoms.

Good luck!

rob_v

Agree with above - sounds like you are pushing the swim way too hard.
Unless its a sprint - use the first few hundred of the swim as a warm up - then get into your groove. 2-3 mins lost on the swim is nothing and you can easily make it up on the bike. The last 1/2mile on the bikes get into a high gear and spin out those legs to get them ready for the run.