For those who do triathlons, the first fraction is often the most difficult to deal with lifeguard certification, especially when you are a beginner and you find yourself having to swim together with dozens of other athletes who elbow and kick from every direction.
In fact, most of the competitions take place in open water and not always in favorable conditions: it is precisely this characteristic that makes it necessary to better train the swimming fraction in the triathlon to approach the triple discipline with the right preparation and improve performance.
If you are a beginner or have not yet made your debut in your first race, it is important to start on the right foot: here are some tips to train at your best and face the first leg with the right preparation.
Triathlon swimming leg: how to train to improve with lifeguard certification
To become a good triathlete it is essential to start from the ground up with lifeguard certification. Whether you have chosen to prepare for a sprint triathlon or dream of an Ironman , in addition to having good technique, the basis of your swimming preparation must be composed of some fundamental elements. Here’s what they are.
Consistency, gradualist and balance
If your goal is to improve in swimming, you will need to train this fraction consistently, at least twice a week. This obviously does not mean abandoning running and cycling training, but finding the right balance and proceeding gradually without wanting to overdo it. Not reserving the right space for the other two disciplines, throwing yourself headlong into only the first fraction could negatively affect your overall performance in the race, making you immediately consume physical and mental energy.
A good resistance is also essential to improve, but also in this case it is necessary to increase the loads progressively, so as to allow the muscles to metabolize the new stimuli and develop the adaptations necessary to increase performance.
With a multisport heart rate monitor on your wrist it will be easier to set up your training sessions: Garmin devices with swimming functions, for example, show you all the metrics in detail, from distance traveled to heart rate, up to number and frequency strokes, allowing you to easily plan your swim workouts, including repetitions and rest times.
Quarticity Whether you train in the pool or in open water, developing the correct buoyancy is of fundamental importance to obtain greater propulsive thrust and advance faster. Although the fraction is freestyle swimming, train yourself to change style and move more fluently with and without goggles. The important thing is to prepare for any eventuality and learn to feel comfortable in the aquatic environment. This will help you cope with the unexpected and manage difficulties during the race with greater ability to control.
Knowing how to breathe correctly is essential for a better response in the water. In particular, to better train the swimming fraction in triathlon it is useful to take air every three strokes from both sides of the body.
This technique, called bilateral breathing, ensures not only a good balance but also a better propulsion in the water, thanks to a lower rotation of the shoulders. Also practice breathing every five or ten strokes, always looking forward: it will help you understand the direction in which you are moving when you are in open water.
Technical Exercises Technique
Strongly influences performance, therefore it is a fundamental element to exercise when training the swim leg in triathlon. Get used to keeping the elbow up during the recovery, grip and push phase: in the first phase, rotate the hip and shoulder downwards, then, in the actual push phase, you will have to direct them upwards to complete the armful.
In a well-structured training plan, based on two weekly sessions, it is essential to divide the training into three blocks: the initial warm-up, at low intensity, an activation dedicated to technical exercises, which can last from 20 to 40 minutes, and a last phase dedicated to actual training, with repetitions. One session can be dedicated to building the aerobic base and developing good basic endurance, the other to speed and specific strength. In the period of approaching the race, it is advisable to concentrate one of the two weekly sessions on training the race pace.
Whether you are practicing high-level triathlon or you are approaching the triple discipline for the first time, Garmin supports you in training. With the Forerunner 745 , for example, you will have all the functions for swimming at your disposal, including the most advanced ones for monitoring and analyzing workouts, in the pool and in open water, and cardio detection on the wrist underwater.
Do You Want To Read? Can Swimming Help You For Lifeguard Certification