Swimming is an essential part of triathlon training and a crucial component in improving your overall performance. As a triathlete, you understand the demands of preparing for a race that includes three events – swimming, cycling, and running.
While all three events are important, incorporating more swim training into your regimen can have a significant impact on your performance.
Swimming requires a unique set of skills and techniques that can be challenging to master, but the benefits of swim training for triathletes are numerous. These benefits can help you perform at your best come race day!
If you’re striving to enhance your triathlon performance, prioritizing swim training is key.
In this article, we’ll delve into the many advantages of making swim training a central part of your triathlon preparation, including heightened endurance, decreased strain on joints, better flexibility, strength, technique, and enhanced mental fortitude. Incorporating swim training into your triathlon regimen can help you reach new heights in your performance.
1. Improved Endurance
One of the key benefits of swimming is improved endurance. Swimming is an intense cardiovascular workout that can help you build endurance and increase overall fitness.
In a study by the Journal of Human Sport & Exercise, they emphasize the importance of examing Mader’s model (first published in 1984 and updated in 2003) to observe how aerobic and anaerobic power from swimming results in a given lactate level after a submaximal swim.
Take a look at the table below and read the descriptions to see where you may be in your anaerobic and aerobic capacity.
By incorporating swim training into your regimen, you can improve your stamina and endurance, which can be beneficial for the other two legs of the triathlon. This can mean that you can push yourself harder and run or cycle for longer during the race, giving you a competitive edge.
2. Reduced Impact on Joints
Another great benefit of swimming is reduced impact on your joints. Running and cycling can be so tough on your joints, especially if you already have an existing injury. Running is associated with higher risks for injury and frequency of injury. Within a study of triathletes practicing between 3 to 6 years (5 days per week), 79% of injuries are attributed to running!
Swimming, on the other hand, is a low-impact sport that provides an excellent cardiovascular workout without putting excessive stress on your joints.
This can help reduce your risk of injury and improve your overall health, allowing you to train harder and perform at your best come race day.
3. Improved Flexibility and Strength
Swimming also provides a full-body workout that can help improve your flexibility, balance, and strength.
I highly suggest taking a look at the book Swim Smooth: The Complete Coaching System for Swimmers and Triathletes where you can see how much core strength is required to develop good swim strength.
Apart from the strength developed from swimming flexibility in the ankles, hips, and arms is developed as well. In the book tactics to improve mobility are mentioned and again I highly suggest skimming over their explained reasons for how important flexibility is in swimming to prevent injury and increase speed.
4. Mental Toughness
In addition to the physical benefits, swimming can also have a positive impact on your mental toughness and resilience. Practicing personal affirmations and reminders of one’s achievements before practice can help prepare you and improve your swim.
Self-talk can either boost or undermine your confidence so keep it focused on your performance and not the outcome.
Swimming can be a challenging sport, both physically and mentally, and by pushing yourself in the pool, you can develop the mental toughness and resilience you need to stay focused and motivated during the other two legs of the triathlon.
“Toughness is the ability to consistently perform toward the upper range of your talent and skill regardless of competitive circumstances.”
Jim Loehr- Sports psychologist (1993)
5. Better Technique
Swimming requires proper technique to maximize efficiency and speed. Unfortunately, the cross-transfer training effect cycling and running training have on one another does not seem to occur for swimming performance as observed in a study on elite triathletes. Therefore, swimming appears to be a highly specific activity and an essential part of the triathlon performance.
Unlike cycling and running as a study from the Journal of Human Sport & Exercise states where performance mainly depends on conditioning, the performance of swimming presents a combination of conditioning and technical abilities.
By incorporating swim training into your regimen, you can focus on improving your technique and becoming a stronger swimmer.
In conclusion, incorporating more swim training into your triathlon training regimen can bring numerous benefits, including improved endurance, reduced impact on joints, improved flexibility and strength, better technique, and better mental toughness. By taking the time to focus on your swim training, you can become a stronger, faster, and more well-rounded triathlete, ready to perform at your best come race day.
This article was very helpful to me.