Open Water Racing Strategy

Stratégie de course en eau libre

Pour certaines personnes, la perspective de nager en eau libre peut être la partie la plus intimidante d’un triathlon. Pour d’autres, l’objectif principal est simplement de s’en sortir le plus facilement et le plus rapidement possible.

Des courses de natation en eau libre ont lieu dans des endroits magnifiques ; sur les lacs et rivières intérieurs ou le long du littoral. Chaque site apporte son propre ensemble unique de défis et de variables supplémentaires à la course. Lorsque vous nagez dans un lac, vous pouvez avoir des vents latéraux, des reflets du soleil, des mauvaises herbes, des pierres et des dangers invisibles sous vos pieds à l'entrée et à la sortie. Dans les rivières, vous faites face aux défis des courants ; les eaux rapides et lentes, ainsi que les courants en amont et en aval peuvent tous affecter la course. Lorsque vous naviguez sur la côte, vous faites face à des dangers supplémentaires liés aux vagues, à l'eau salée, à la faune et parfois à une course très pierreuse jusqu'à la plage. La seule chose que tous ces lieux de course ont en commun, ce sont vos concurrents et leur proximité qui court à côté de vous.

La natation est une question de technique et si vous devez constamment ajuster votre nage, changer la position de votre corps et vous frayer un chemin autour des gens, tout cela aura un effet négatif sur votre nage, en termes d'efficacité, et ralentira dans la plupart des cas. tu es à terre.

Stratégie de course

1 – Soyez le dernier à participer !

Soyons honnêtes. En Angleterre, il arrive souvent que l'eau soit froide. Les muscles chauds travaillent beaucoup plus efficacement que les muscles froids, c'est pourquoi je pense qu'il ne sert à rien d'entrer dès le début et de devenir de plus en plus froid en attendant le klaxon de départ. Oui, il y a un argument pour s'y mettre un peu plus tôt afin de pouvoir développer un peu le sens de l'eau en faisant quelques brasses et en s'acclimatant. Tout cela signifie en réalité se mouiller le visage et laisser passer le choc de l'eau froide, et cela ne prend en réalité que quelques secondes. Une fois que vous avez le visage dans l'eau et que vous avez ressenti le choc initial d'une inspiration brusque, vous êtes alors à peu près acclimaté. En vous mettant à l’eau trop tôt, vous risquez de nuire à votre efficacité de nage à cause de la façon dont vos muscles vont alors réagir. Les températures plus froides rendent plus difficile la contraction des muscles en raison de la réduction de la libération d’oxygène. Les températures plus chaudes ont l’effet inverse, facilitant le travail efficace des muscles. Évitez d'entrer dans l'eau trop tôt afin que votre corps ne gaspille pas d'énergie à essayer de se réchauffer. Vous devriez vous entraîner pour les courses en eau froide avant l' événement , afin d'éviter le choc de l'eau froide et ses inconvénients désagréables.

Maintenant que nous sommes dans l'eau, commençons la course.

2 – Trouvez de l’espace

Que ce soit sur terre ou dans l'eau, il y aura un côté où la distance jusqu'à la première bouée semble légèrement plus courte. La plupart des gens se rassembleront ici. Dans la plupart des cas, la première bouée de virage peut se trouver à seulement 300 ou 400 m de la ligne de départ. La plupart des lignes de départ mesurent environ 15 à 20 m de large, donc si vous appliquez le théorème de Pythagore, vous ne nagez en réalité qu'environ un demi-mètre plus loin si vous passez de l'autre côté vers tout le monde. Il existe d'autres avantages ; moins de personnes sont susceptibles de vous frapper, vous pouvez vous étirer et nager selon votre propre nage, vous ne serez pas dévié de votre trajectoire par les personnes qui nagent à vos côtés… fondamentalement, vous manquez ce qu'on appelle « l'effet machine à laver ». Comme nous l'avons dit, la technique est la chose la plus importante et emprunter cet itinéraire légèrement plus long, mais plus calme, vous permet de vous concentrer sur cela.

3 – nager le petit trajet

Avant une course, regardez bien les images satellite du lieu de la course et du parcours que vous allez nager. Jetez un œil aux caractéristiques physiques autour du site, déterminez où se trouvent les lignes de départ et d'arrivée et où vous devez faire des virages. Avoir une image forte dans votre tête de l'endroit où vous allez dans le lac, la rivière ou le littoral vous permettra de mieux comprendre dans quelle direction vous vous dirigez ou devriez nager. Lorsque vous arrivez sur le lieu réel et que vous pouvez voir où se trouvent les bouées dans le lac, jetez un œil aux objets physiques qui sont alignés avec elles. Cela peut signifier arriver sur le lieu de la course un peu plus tôt pour faire des recherches, mais cela facilitera grandement votre observation. Lorsqu’il s’agit de nager une course, nous savons tous qu’il est difficile de nager avec impatience et de nager la tête haute.

Garder la tête baissée plus longtemps est une façon plus efficace et plus simple de nager. Cela vous permettra de nager plus vite et plus longtemps. Lorsque vous sentez que vous voulez jeter un coup d'œil pour voir si vous allez dans la bonne direction, ne le faites que pendant une fraction de seconde pour obtenir un instantané, puis baissez la tête et traitez ce que vous avez vu. Il vous suffit de lever la tête suffisamment pour sortir les yeux de l'eau ; plus haut, cela déséquilibrera votre corps et vos jambes commenceront à s'enfoncer. Lorsque vous avez levé les yeux hors de l'eau, continuez à tourner la tête sur le côté, inspirez profondément puis baissez le visage. Continuez à chercher les objets plus gros que vous avez repérés avant la course. Cela peut rendre les choses beaucoup plus faciles et vous n'avez pas besoin de regarder aussi souvent. Si vous rédigez dans les bulles de quelqu'un, assurez-vous de bien y jeter un œil, car il pourrait aller dans la mauvaise direction.

4- Comprendre les conditions de course

N'oubliez pas toutes les autres variables qui présentent un défi que nous avons mentionnées plus tôt, car elles influenceront également votre capacité à nager efficacement sur le parcours.

Les vents latéraux peuvent avoir un impact important sur votre capacité à nager en ligne droite. Je suggère de choisir un objet comme un arbre ou une cabane de plage qui se trouve légèrement sur le côté de l'endroit où vous voulez aller, dans la direction opposée à la façon dont le vent va vous pousser. Visez cet objet et cela signifie que chaque fois que vous lèverez les yeux pour faire votre observation, vous n'aurez pas à vous ajuster autant.

L'éblouissement peut être un gros problème, d'autant plus que de nombreuses courses se déroulent tôt le matin. Vous ne pouvez pas faire grand-chose et vous devez toujours être capable de voir, cela vaut donc la peine d'investir dans des lunettes à miroir comme les lunettes de natation Zone3 Vapor . Celles-ci agissent comme des lunettes de soleil et vous offrent une bien meilleure visibilité dans ces conditions.

Lorsqu'il y a des courants, il faut savoir si l'on va avec ou contre le courant, voire même s'il change au cours du parcours comme lors d'une nage aller-retour dans une rivière. Vous aurez besoin de plus d’énergie pour aller à contre-courant et pourrez maximiser l’efficacité de votre course et de faibles niveaux d’effort en courant avec lui. Le drafting peut devenir très important dans les courses affectées par les courants. Si vous êtes avec quelqu'un et que vous vous rapprochez de lui, cela vous fera économiser beaucoup d'énergie lorsque vous travaillerez à contre-courant.

5 – Nager avec efficacité

Ce n’est que la discipline numéro un, vous avez deux autres sports à pratiquer après cela, vous devez donc nager aussi facilement et efficacement que possible. Vous voulez sortir de la natation en ayant nagé vite mais en ayant dépensé le moins d'énergie possible. Si la position de votre corps est légèrement inclinée lorsque vous nagez, une bonne combinaison fera des merveilles pour vous. Une combinaison soulèvera vos jambes et vos hanches, réduisant ainsi la traînée frontale sur le reste de votre corps, ce qui signifie que toute votre énergie sera consacrée à vous faire avancer, plutôt que votre corps ne travaille dur pour maintenir le bas de votre corps dans une bonne position. La rédaction devient ici aussi importante. Je sais que je l'ai déjà dit, c'est agréable de nager dans son propre espace, mais nager derrière quelqu'un, directement dans sa bulle, vous permettra de faire beaucoup moins d'efforts. Plus vous serez à l'aise en vous asseyant derrière quelqu'un et en utilisant ce courant d'air. , le meilleur. Vous pouvez le faire dans une piscine avec un partenaire d’entraînement. Le drafting vous permet d'économiser de l'énergie et signifie que ceux qui vous précèdent font beaucoup plus d'observations, vous évitant ainsi d'avoir à faire autant de vérifications qui peuvent affecter la technique globale.

Écrit par Ed Castro

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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
27/02/25
At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
27/02/25
At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
27/02/25
At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
06/02/25
Entries are selling fast for the Arla Great North Swim in June! @zone3official takes you through what to wear when swimming in the open water. From swimwear and baselayers to wetsuits and tow floats – get to know what is best to wear for your swim! DYK 👉 Wetsuit use is optional at all @great_swim events for water temperatures of 15°C or above. 👉 Swimmers choosing not to wear a wetsuit MUST use an approved high visibility tow float. 👉 Swimmers aged under 16 will be required to wear a wetsuit. Join now at greatswim.org 🏊‍♂️ #arlagreatnorthswim #greatnorthswim #windermere #lakedistrict #zone3 #swimming #openwaterswimming #wetsuit
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
02/01/25
Want to swim without getting tired? It’s all about breathing and technique… 1️⃣ Stay Streamlined Keep your body flat and straight, with a slight rotation with each stroke. Engage your core and don’t look up - this will stop your legs from sinking. 2️⃣ Breathe Smoothly Stick to a steady breathing rhythm—breathe every 2-3 strokes or switch sides every 3 if that works. Control your exhale underwater, so you can inhale when you turn to breath. 3️⃣ Relax Your Strokes Don’t fight the water—stretch your arms out, glide, then pull. Keep it long and smooth to save energy. 4️⃣ Kick Efficiently Use small, gentle flutter kicks to stay balanced. A 2-beat kick (one kick per arm stroke) is great for long swims. 5️⃣ Master Your Pull Keep your elbows high for a strong catch and pull the water back with your forearms and hands. You want to feel the water’s pressure against your arm and hand for a powerful stroke. 6️⃣ Build Endurance Gradually Add interval training to your swim sessions to build endurance: swim 50-100m, rest for 15-20 seconds, and repeat. Over time, reduce rest or swim further to build endurance. #swimbikerun #triathlontraining #swimming #triathlon #triathlete #zone3official
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zone3official
30/12/24
Do your legs often sink when you’re swimming? Did you know your head position and where you’re looking can affect your whole body alignment?! The simple way of describing it: Head & eyes up = legs down Head down & eyes forward = legs up Give a go next time you’re in the pool 🏊‍♀️
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zone3official
28/12/24
Satisfying.
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