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Step 1
Practice swimming efficiently. Whether you are a professional swimmer or a novice, it is important to practice, practice, practice before your race. A few months before your race, start swimming at least two days a week. During your practices, try to concentrate on your center of gravity and balancing your body. Minimize the use of your legs and instead, use your arms more to propel you through the water. These technique will help you save your leg muscles for the run and bike!
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Step 2
Practice the terrain. Find out where your race will be and practice under similar conditions. If your race is in the ocean, make sure you know how to deal with waves. It is especially important to practice entering the ocean past the break and getting through the waves as you exit the ocean. If you are swimming in a fresh water lake, practice in a lake. Knowing your terrain will help you maintain your endurance throughout the race.
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Step 3
Start slow and gradually build up. The best way to build endurance is to start slowly. Start practicing your swimming at least 3 months before your race. The first week, try swimming 500 feet. By the third week, build up to 750, then 1000, etc. Find out the distance you’ll need to swim on race day and build up to it slowly. By race day, you’ll have no problem with that distance.
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Step 4
Do bricks A brick practice is one where you do two components of the race back-to-back. For example, swim 1000 feet, followed by a 3 mile run. Or try a 14 mile bike ride, followed by a 2 mile run. Get your body used to the fatigue it will have to battle with back-to-back sports. This will definitely help you prepare for the big race.
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Step 5
Keep your energy up! Make sure you take in adequate calories and electrolytes every time you practice, and especially on the day of the race. There are many great products out there to try, including energy gels, bars, and shakes. Don’t forget to also drink plenty of fluids Gatorade, powerade and other sports beverages will help you get the electrolytes you need to maintain your body’s fluid balance.
