Triathlon and Mental Health: How To Cope – Part 1

Triathlon et santé mentale : comment y faire face – Partie 1

Le monde moderne crée de nombreux défis que nous n’avons pas encore suffisamment évolué pour relever, ce qui entraîne souvent un stress accru. À terme, cela peut même conduire à la dépression. Lorsqu’une personne souffre de cette maladie débilitante, elle peut sentir qu’elle n’a aucune motivation pour faire quoi que ce soit et qu’elle peut se perdre dans le sport qu’elle aime. Pire encore, le sport lui-même peut créer un stress et une pression auxquels ils ne sont pas équipés pour faire face.

Même si j’ai l’air ultra confiant, je souffre personnellement d’une estime de moi extrêmement faible et parfois d’anxiété. Mon humeur est profondément affectée lors de la préparation d’une course. Malgré les assurances de ma charmante épouse, je suis toujours en transition avec la profonde conviction que tout le monde est meilleur que moi. Je n’ai jamais l’impression de m’être suffisamment entraîné ou d’être prêt à atteindre mes objectifs. Certes, le doute peut être écrasant. Les longues épreuves de triathlon nécessitent un dévouement tout au long de l'année, et pendant les mois d'hiver, trouver ce niveau d'engagement de manière constante peut être plus difficile que prévu. Au fil des années, j'ai utilisé de nombreuses techniques pour m'aider à rester concentré, positif et motivé. Cela m'a finalement amené à créer ma propre entreprise et ma propre équipe de course, conçues pour soutenir les autres dans ce voyage.

Il convient de noter que je ne suis pas un expert médical en santé mentale ni un psychologue, mais j'ai rencontré des problèmes de santé mentale ces dernières années, dus à la violence domestique subie en grandissant. Je travaille également avec un certain nombre d'athlètes qui partagent des défis similaires en matière d'anxiété, de dépression et d'estime de soi. Voici mes meilleurs conseils pour un voyage à trois plus réussi et plus agréable. Concentrez-vous sur le processus. Pas le résultat.

Le succès n'est pas défini par le résultat de votre course ou de vos séances d'entraînement. Ou à quel point vous avez réussi par rapport aux autres. Concentrez-vous sur l'exécution de la course et des séances d'entraînement et vous constaterez qu'il y a plus de points positifs que de points négatifs. Mieux encore, fixez des objectifs clairs avant la course et pratiquez-les avant la journée pour vous sentir plus en confiance. Révisez régulièrement vos objectifs et rappelez-vous que ne pas les atteindre n’est pas un échec si vous avez suivi le processus que vous aviez prévu. Assurez-vous que les objectifs sont « intelligents ». Spécifique, mesurable, réalisable, pertinent et rapide. Si les séances sont vagues, il vous sera difficile de les planifier. Célébrez les mini-succès.

Ayez un plan à suivre et décomposez-le. De cette façon, vous ressentirez un sentiment d’accomplissement à chaque fois que vous terminerez une partie du plan. Fixez-vous des objectifs à court terme, peut-être même des objectifs quotidiens. De cette façon, les objectifs à long terme ne deviendront pas écrasants et vous vous sentirez peut-être moins anxieux lorsque vous penserez à vos objectifs à court terme plutôt qu'à l'objectif final. Même si vous devenez plus rapide en un clin d’œil chaque jour, cela finira par représenter une grande amélioration de la vitesse.

Ne t'inquiète pas de ton apparence

Même si les médias nous imposent l'image du « corps parfait », les athlètes sont de toutes formes et de toutes tailles. J’en ai marre de voir des absurdités sur le « corps de plage » partout. N’oubliez pas que la plupart des images diffusées dans les médias sont de toute façon fortement retouchées. Le triathlon est inclusif et ouvert à toutes les capacités et à toutes les morphologies. La taille ne dicte pas nécessairement les capacités et vous n'avez pas besoin de ressembler à un « athlète » stéréotypé pour être un athlète accompli.

Entourez-vous de personnes qui ne vous jugeront pas selon leurs propres critères

Trouvez un réseau de soutien. Le succès d’une personne est l’échec d’une autre. Quiconque juge vos succès selon ses propres critères ne vaut pas la peine d’être là. Il n’y a rien de mal à ce que quelqu’un vous aide à voir votre véritable potentiel et vous encourage à l’atteindre. Il n’y a rien de mal non plus à ce que les autres encouragent une certaine manière de se comporter. Cependant, juger le succès d’un autre athlète en fonction de vos propres critères est tout simplement une erreur. Si vous souffrez de problèmes de santé mentale, vous saurez également que la façon dont vous agissez ou réagissez extérieurement ne correspond pas toujours à ce que vous ressentez.

à l'intérieur. Assurez-vous que les personnes avec lesquelles vous vous entourez sont des personnes qui comprennent cela et qui vous soutiendront pendant que vous essayez de réaligner vos sentiments intérieurs avec votre comportement extérieur.

Faites en sorte que d'autres personnes s'entraînent avec vous

C’est l’un des meilleurs facteurs de motivation que vous puissiez trouver. Savoir que quelqu'un d'autre vous rencontre pour une séance ou une course peut être une énorme incitation à y aller. Ensuite, vous savez que vous vous sentirez responsabilisé par la séance.

Contrôler le contrôlable

Vous ne pouvez pas tout contrôler, alors concentrez-vous uniquement sur les choses que vous pouvez contrôler. Arrêtez de vous concentrer sur les choses que vous ne pouvez pas. Cela vous gardera plus calme et moins anxieux. Par exemple, lors d’une natation en groupe, vous ne pouvez pas contrôler la vitesse des autres. Essayez de vous concentrer sur vous et votre séance, et pas grand-chose d'autre. À la salle de sport, nous nous inquiétons tous de notre apparence, mais en réalité, personne ne vous regarde. Le plus souvent, les gens ne regardent qu’eux-mêmes. Lancez-vous dans le coaching.

Aider les autres est une source d’inspiration. Il n’y a tout simplement rien de plus motivant que d’aider quelqu’un d’autre dans son cheminement et de le voir réussir. C'est également un excellent moyen de réaliser votre entraînement si vous pouvez vous entraîner avec eux. Vous serez étonné de tout ce que vous apprendrez sur vous-même lorsque vous coacherez également les autres. Vous deviendrez certainement beaucoup plus conscient de vous-même et confiant. Cela ne signifie pas nécessairement que vous devez immédiatement vous qualifier en tant qu'entraîneur. Cela peut simplement signifier guider un ami dans un voyage que vous avez vous-même vécu.

Bénévole lors de courses

Cela vous aide à apprécier les privilèges. La course est un privilège et on peut souvent l’oublier. Allez faire du bénévolat lors d'une course et vous apprécierez encore plus ce sport. Pour moi, la meilleure partie d'un Ironman n'est pas de regarder les pros finir, ni de terminer moi-même, mais de regarder l'Heure du Héros.

Partagez votre voyage

Écrivez un blog ou partagez votre succès sur les réseaux sociaux. Oui, vous rencontrerez peut-être des « haineux » en cours de route, mais partager votre voyage est passionnant et peut renforcer votre sentiment de fierté intérieure. Vous serez également inspiré par les commentaires que vous recevrez des autres. Cependant, ne le faites pas pour chercher des compliments ou pour vous promouvoir. Il se passe beaucoup trop de choses comme ça et souvent, les gens trouvent cela irritant. Faites-le parce que vous pensez sincèrement que les autres gagneront à le lire, sinon gardez-le pour vous. Vous ne savez jamais qui peut vivre les mêmes problèmes que vous et vous pouvez inspirer quelqu'un sans même le savoir.

Écrit par l'ambassadeur de Zone3, Tom Ward

Edité par Catharyne Walton-Matthews

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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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