Adventure School: OCEAN’S ELEVEN
Swimming in the open ocean can be a daunting experience, especially with the shark attack beat-up and the stories we’ve all heard about being kicked and hit during a race. Other than the shark thing being just that, a beat-up, swimming and racing in open water can be thrilling. Whether you’re targeting an adventure race, a straight ocean swim or a triathlon, the guidelines for success are pretty similar.
1. Train consistently Okay, swimming training is pretty boring, but the feeling of being swimming fit is extremely motivating. However, you simply won’t see (or feel) results if you don’t swim at least three times a week, and you definitely won’t start feeling the water. Try to make put the days in, even if your third swim for the week is a short one.
2. Go the distance You don’t necessarily have to be able to swim as far as you’ll be racing without a rest, but it’s a good idea to make your training sessions longer than your race distance. Break most of your sessions into sets: varying stroke, aerobic and sprint skills.
3. Train up or team up As you would in any discipline, build into your swimming training gradually and allow a good eight-week preparation before the big event. If you’re struggling then join a squad.
4. Sprint stints Whether you’re doing an Ironman or a 1200-metre ocean swim – the adrenalin rush will mean you’ll start hard, even if you mean to go easy. Make sure you’ve done some maximum effort 50-metre and 100-metre sprints in training so your body can deal with the lactate build-up on race day.
5. Get into the open While it’s better to do the bulk of your training in the pool, don’t wait for race day to test your ocean-swimming skills. It’s inevitable you’ll have to race in windy and choppy conditions at some point, so get used to changing your stroke to deal with the swell. Many races start or finish in wave areas so it’s a good idea to put yourself in the wave zone when you’re fatigued to replicate race day. (Don’t do this alone – always swim in open water with someone watching you.)
6. Take a run up The run is the most neglected part of openwater swim racing, but one of the biggest time-savers. Lifting your legs up wading into the water is much like doing hurdles and is exhausting. Pushing off the bottom when you are porpoising is like jumping the hurdles double legged and is equally as exhausting. Like anything, if you practice, it will become easier.
7. Get your gear on Wetsuits can be quite uncomfortable and restrictive if you’re not used to wearing them, but the extra buoyancy makes you move faster, and can help if you’re behind. Ensure your wetsuit is pulled up firmly around the shoulders and crotch. Tip: put plastic bags over your feet and hands when pulling it on, and never put it on wet or damp. Make sure you flush water through it before the race to make sure it’s positioned properly. Try out your goggles in the open water, making sure they stay put, give you good peripheral vision and aren’t scratched or fogged.
8. Feed your race face It’s never wise to be hungry at the start line. Have a substantial breakfast that will sustain you through the race but won’t leave you feeling full. Porridge, cereal, toast and fruit are perfect, but it’s more important not to divert from your normal routine too much. Remember to remain hydrated – you sweat while swimming too.
9. Do your research Look at the race map and have a clear picture in your mind regarding the course. Warm up with a quick jog, some arm swings and a short swim – even do some of the course if you can. Look for the first buoy and locate natural landmarks that are easily visible behind the first buoy. Check out the final marker buoy too and see where it sits compared to the finish line.
10. Start smart Position yourself on the start line and remember to self-seed (that is, start at the back if you are a slower swimmer) to ensure you don’t have people swimming over the top of you. Before the start gun walk into the water checking for potholes and water depth. Tide changes will greatly alter start and finish conditions throughout a day.
11. Stay on track in the pack If you aren’t used to swimming in packs then just keep to the side or start just behind everyone else. There’s nothing wrong with doing a bit of breaststroke during the race for a bit of a breather or for navigation. Never assume that the person in front is going the right direction. Regular head lifts to check the location of the next marker can be extremely beneficial, but the key is not to drop your hips and lose momentum.
OUR EXPERT
Rottnest Channel Swim, Cottesloe Beach to Rottnest Island, WA
Naantali Marshall started as a pool swimmer and sprinter, and held the open 50-metre Victorian freestyle record for over 10 years. After swapping to open water she won six Pier-to-Pub Ocean Swims (the largest ocean swim in the world) and dominated the Victorian ocean swim circuit for several years. In surf lifesaving she has won surf race medals in both Australian and World Championships and won 12 state surf race titles in as many years plus raced in the professional ironwoman circuit for 7 years. In 2000, Naant was awarded the Australian Sports Medal for her swimming/surf-lifesaving achievements, which means she can put ASM at the end of her name if she so chooses. “It’s much like an OAM,” says Naant. “But not as good.” Ah, we beg to differ.
OPEN SEASON: THIS SUMMER’S OCEAN-SWIMMING CALENDAR
Swim For Your Life, Brighton, VIC
11 December
4km (9am) / 1.2km (10.30am)
caseyseals.com.au
Bay of Islands, Russell-Paihia, NZ
11 December
3.3km / 1km / 300m / 200m
zuji.com
Bilgola Boutique Billie on a lazy Sundee, Bilgola, NSW
12 December
1.5km
oceanswims.com
Anglesea Rock to Ramp, Anglesea, VIC
28 December
1.2km
caseyseals.com.au
Lorne Pier to Pub, Lorne, VIC
7–8 January
1.2km
lornesurfclub.com.au
The Roughwater, North Bondi, NSW
9 January
2km
oceanswims.com
Great Australia Day Swim, Hervey Bay, Qld
26 January
2km / 300 metres (for kids)
oceanswims.com
Harbour Swim Classic, Newcastle Harbour, NSW
26 January
700 metres (09.30) / 1.4km (10.15am)
oceanswims.com
Jetty to Jetty Australia Day Long Swim, Henley Beach, SA
26 January
2.5km
www.aussisa.org.au
Dromana Bay Life Saving Club Pier Swim, Dromana Pier, Victoria
5 February
1.2kms
oceanswims.com
Sri Chinmoy, Eastern Beach. Geelong
20 February
1.5km
caseyseals.com.au
20 February
19.7km
rottnestchannelswim.com.au
