Tips to improve the exit in a triathlon like Mediterranean triathlon

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The start in triathlon can determine how your water segment develops, so we help you with practical tips so you can be as satisfying as possible.

 Depending on your level in the water you have to choose one position or another, but we tell you several possibilities:

Choose the correct exit position

If you are initiating, move away from the agglomerations

Put yourself in the last rows, on the side farthest from the buoy and when you hear the exit signal let the fastest start your strokes so you do not feel anguish and uncomfortable situations.

If your level is high you can also place yourself in the second row

In slightly more delayed of the first ones so that you do not have to suffer steps above you, although it is a position also of a lot of traffic and hits in the first meters. In this option you also have the possibility of the sides, surrounding the initial bustle.

If you go for all, get in the first row

If your level allows you to lead the water segment, the ideal is to look for a hole in the first row and the more straight your direction to the buoy, the shorter the road and the higher the level will be in the triathletes around you. Some more astute ones look for the corners or laterals of the first row, although they swim a few meters more they avoid the blows and initial agglomerations.

Whatever your starting position, be aware that you can receive blows from other swimmers, typical of the race situation and do not get overwhelmed by it, simply choose the solution that is most feasible: move away to the side or increase your pace a bit to leave them behind.

What to do in the first 200 meters?

In the first 200 meters you must be aware of the orientation towards the buoy, do not go in the wrong direction by following the feet of the triathletes you are wearing in front of you. As long as you can, keep swimming near other swimmers to benefit from the drafting.

Practice this during your workouts

Before the competition, you must practice certain situations in training so you can get used to it and not be destabilized in the competition:

Make group series, where you leave 3 or 4 at the same time people in the same street doing series of 25 or 50m (according to the dimensions of the pool), so you will get used to "fight" the first meters.

Train the pace at the outs. The first 200 meters are at a fairly intense pace, but then there are still many meters to finish the water segment, so we recommend that you simulate series with explosive starts of these distances and continue until the 500-600 meters trying to maintain a steady pace without coming down.

Finally, learn to orientate. The breaths to see the buoy are very important and you should practice them to be able to not lose your swimming rhythm every time you have to orient yourself. The ideal is that you learn to look with the least possible elevation of the body (according to the conditions of the sea they allow) and be quickly and continuously.

Work your lateral and frontal breathing strategy. Define a pattern that is comfortable for you and every certain number of lateral breaths, make a frontal to orient yourself. The smaller your experience in open water, the greater number of frontal breaths you should do.

Working these simple details you will notice much more safety in your exit and you will avoid losing energy in the first meters of swimming, which will be very valuable for your swim rhythm and the rest of the competition.

Further information: https://www.mediterraneatriatlon.com

Laura García Cervantes
Dra. Science of Physical Activity and Sport
Technical Director Club Trikatlón Tres Cantos
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer

Photos: @josecarlosmusa / @canofotosports