Where to Line Up
Endurance Nation had over 1000 Ironman finishes in 2014. Rich and Patrick have almost 30 Ironman finishes between them and have been in 4-6 Ironman annually since 2002. We've found out that lots of fast people position themselves on the buoy line. A lot more people position themselves as far as possible far from these folks, as far from the buoy line as they possibly get. As a result, the center of the start line is frequently less crowded than you would expect.
Therefore we typically recommend you to position yourself close to the middle of the start line and after that seed yourself front to back about 2-4 minutes quicker than you anticipate swimming. As an example, if you ever plan to swim a 1:10, find those 1:05-08 people. In our practical experience it is better to be swum (politely) around by little faster swimmers rather than to be timid concerning your starting location, seed yourself around much slower swimmers, and then must swim through many swimmers for 2.4 miles.
Only Swim as Fast as Your Ability to Keep up Form
Endurance Nation had over 1000 Ironman finishes in 2014. Rich and Patrick have almost 30 Ironman finishes between them and have been in 4-6 Ironman annually since 2002. We've found out that lots of fast people position themselves on the buoy line. A lot more people position themselves as far as possible far from these folks, as far from the buoy line as they possibly get. As a result, the center of the start line is frequently less crowded than you would expect.
Therefore we typically recommend you to position yourself close to the middle of the start line and after that seed yourself front to back about 2-4 minutes quicker than you anticipate swimming. As an example, if you ever plan to swim a 1:10, find those 1:05-08 people. In our practical experience it is better to be swum (politely) around by little faster swimmers rather than to be timid concerning your starting location, seed yourself around much slower swimmers, and then must swim through many swimmers for 2.4 miles.
Only Swim as Fast as Your Ability to Keep up Form
The net distinction between you swimming "hard" and swimming "easy" is normally only about 2-4 minutes within an 11-17 hour day. It's just not worth it to try to make something happen. Instead, focus on swimming as smoothly and efficiently as you know how. Swim with your best possible form and only swim quick enough as your ability to maintain your form.
It's helpful to have some individual tips for what good/not good form is perfect for you. For several people your breathing count (3-count or 4-count strokes per breath) is an effective metric. Other folks prefer to give attention to perceived effort. Whatever you choose, understand that it's time to slow down if you begin to feel your form slip!
Keep Your Head In the Box
2500+ bodies trashing around in a tiny place, all try to go to the same direction. It's the very definition of chaos! Maintain your focus by keeping your head in the Box of what you can actually control:
In the Box: Head position, respiration, body rotation, catch, pull, etc. All of your form cues. These are generally things you CAN regulate, concentrate on these.
Out of the Box: Any contact you go through, the pacing of other athletes, etc. Generally whatever takes your focus away your form?
The basic tool we use to keep our heads within the Box is to count our strokes. Left, right, left, right, 1, 2, 3, 4, keep counting until you lose count then start again. The act of counting arm strokes will bring your head back into the Box of what you can manage, letting you let go of the stuff outside your Box. Try it, it really works!
Keep Head-Lift as Low as Possible
We typically lift our heads to keep feet in sight as we draft (a little), in order to sight on navigation buoys (a lot!). When you lift your head...you drop your feet/hips...and you compromise your form a little bit.
Here's what to do.
Drafting: Don't think so much about drafting, and looking out for feet, that you forget about to keep your head in the Box and focused on form. 2500 people all swimming the exact same directions...relax, it's going to happen.
Navigation: 2500 people all swimming the exact same
It's helpful to have some individual tips for what good/not good form is perfect for you. For several people your breathing count (3-count or 4-count strokes per breath) is an effective metric. Other folks prefer to give attention to perceived effort. Whatever you choose, understand that it's time to slow down if you begin to feel your form slip!
Keep Your Head In the Box
2500+ bodies trashing around in a tiny place, all try to go to the same direction. It's the very definition of chaos! Maintain your focus by keeping your head in the Box of what you can actually control:
In the Box: Head position, respiration, body rotation, catch, pull, etc. All of your form cues. These are generally things you CAN regulate, concentrate on these.
Out of the Box: Any contact you go through, the pacing of other athletes, etc. Generally whatever takes your focus away your form?
The basic tool we use to keep our heads within the Box is to count our strokes. Left, right, left, right, 1, 2, 3, 4, keep counting until you lose count then start again. The act of counting arm strokes will bring your head back into the Box of what you can manage, letting you let go of the stuff outside your Box. Try it, it really works!
Keep Head-Lift as Low as Possible
We typically lift our heads to keep feet in sight as we draft (a little), in order to sight on navigation buoys (a lot!). When you lift your head...you drop your feet/hips...and you compromise your form a little bit.
Here's what to do.
Drafting: Don't think so much about drafting, and looking out for feet, that you forget about to keep your head in the Box and focused on form. 2500 people all swimming the exact same directions...relax, it's going to happen.
Navigation: 2500 people all swimming the exact same
In the Box: Head position, respiration, body rotation, catch, pull, etc. All of your form cues. These are generally things you CAN regulate, concentrate on these.
Out of the Box: Any contact you go through, the pacing of other athletes, etc. Generally whatever takes your focus away your form?
The basic tool we use to keep our heads within the Box is to count our strokes. Left, right, left, right, 1, 2, 3, 4, keep counting until you lose count then start again. The act of counting arm strokes will bring your head back into the Box of what you can manage, letting you let go of the stuff outside your Box. Try it, it really works!
Keep Head-Lift as Low as Possible
We typically lift our heads to keep feet in sight as we draft (a little), in order to sight on navigation buoys (a lot!). When you lift your head...you drop your feet/hips...and you compromise your form a little bit.
Here's what to do.
Drafting: Don't think so much about drafting, and looking out for feet, that you forget about to keep your head in the Box and focused on form. 2500 people all swimming the exact same directions...relax, it's going to happen.
Navigation: 2500 people all swimming the exact same direction...that's a lot of people to follow, put on your right or left side, and in general reduce how many times you need to compromise your from by lifting your head to look for buoys.
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Out of the Box: Any contact you go through, the pacing of other athletes, etc. Generally whatever takes your focus away your form?
The basic tool we use to keep our heads within the Box is to count our strokes. Left, right, left, right, 1, 2, 3, 4, keep counting until you lose count then start again. The act of counting arm strokes will bring your head back into the Box of what you can manage, letting you let go of the stuff outside your Box. Try it, it really works!
Keep Head-Lift as Low as Possible
We typically lift our heads to keep feet in sight as we draft (a little), in order to sight on navigation buoys (a lot!). When you lift your head...you drop your feet/hips...and you compromise your form a little bit.
Here's what to do.
Drafting: Don't think so much about drafting, and looking out for feet, that you forget about to keep your head in the Box and focused on form. 2500 people all swimming the exact same directions...relax, it's going to happen.
Navigation: 2500 people all swimming the exact same direction...that's a lot of people to follow, put on your right or left side, and in general reduce how many times you need to compromise your from by lifting your head to look for buoys.
About the Author:
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