Mastering the Triathlon Swim: Gear, Mental Prep and Wetsuit Tips

It’s race week for Ironman North Carolina 70.3! Whether you’re doing IMNC or not, Coach Chris Newport covers key aspects of the triathlon swim, offering valuable insights on gear, mental preparation, and wetsuit tips to boost your confidence.

Before Ironman bought this race, it was known as Beach to Battleship. This photo is from 2015 at the half iron distance start. It remains in the same location now.

Gear & Wetsuit Tips for the Swim

Preparing for a triathlon swim involves not just physical readiness but also having the right gear. A properly fitting wetsuit is also crucial, as it reduces drag and the likelihood of panic attacks in the water. Also, don’t forget your googles (and a spare) with different levels of tint based on the weather conditions. With the brackish water in Wilmington, you can go clear or tinted since the sun will be towards your back, but the water is darker.

Pro tip to prevent your googles from fogging: try a drop of baby shampoo in each lens, rub around, then rinse with water (from a bottle or from the water) before putting on.

Be sure to apply an anti-chafe product like 2Toms (try Sport Shield, both as a roll on for larger areas or the towelettes for convenience). Join our Team for 25% off! Be sure to apply around your calves, ankles, and shins for a quicker wetsuit removal. Don’t forget the back of your neck!

Mental Preparation & Safety for the Swim

While it may be too late now, it’s important that in your training, you’ve done some preparation for open water swimming. In our swim classes with our Team, we love doing tri specific drills like seeing how straight you can swim, swimming in close quarters, drafting, sighting and more. Consider working with our Team if you continue to train and want to work on your preparation (both mental and physical!).

Race day nerves are real, and they can affect your performance and nutrition needs. Maintaining a positive attitude, appreciating your abilities as a swimmer, working on some specific breathing techniques and finding a good pace is important to avoid panic.

Try to seed yourself strategically so you’re feeling the most comfortable and can work towards your race day goals. The intercoastal waterway is notoriously fast, so like Coach Marty likes to say, you can at least just “be a bag of potato chips” and still make progress! However, it’s nice to have an alternative stroke (like on your back or breaststroke) if you need to take a break. Also, don’t hesitate to put your hand up and hang on a kayak or paddleboard to talk to someone, take a few deep breaths, and continue when you’re ready.

Sighting: It’s Not Just Looking Forward

Working on sighting in this race is not just about looking forward, but noticing your surroundings. There are some unique things to view at IMNC70.3 swim, so that will help keep your head low and pace fast.

Swim Exit

Upon exiting the water, we offer some tips on what ladder to use, as well as some ideal spaces to remove your wetsuit (or whether you should use the strippers!)

Swim Exit at IMNC70.3

One way or the other, this is a fast swim, so have fun and enjoy the journey!

Want to work with our coaches or triathlon team?

We’re all about supporting you in your triathlon dreams! Check out our coaching programs here or our triathlon training team here.

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