Don’t panic about panic

How to keep your cool at the start of a race

The start of an open water race or a triathlon can be overwhelming. Here’s how to cope with it.

I received an email from a reader this week explaining how she panicked during the swim of a triathlon, and it took twice as long as she expected.

It’s not uncommon to panic, especially near the start. Event organisers will tell you that most withdrawals and rescues take place within the first few minutes.

Forewarned is forearmed, so here are some of the factors that might contribute to panic:

• Cold water shock: If you’re not used to natural water temperatures or the temperature in your event is much less than you’re used to, you may get cold water shock, even if you wear a wetsuit. This can create a sense of panic.
• Solution: learn about cold water shock and try to practise in water of a similar temperature to your event.
• Starting too fast: It’s easy to get caught up in the excitement of the day and go off like a rocket. You feel great until oxygen debt catches up with you. You then struggle to get enough air in, which triggers panic.
• Solution: Start slower! Or, if you realise you’ve made a mistake, slow down until you get your breathing under control.
• Tight wetsuit: A wetsuit needs to be tight for optimum performance but if you’re not familiar with the additional constriction around your chest or pressure on your neck, it can make you feel as if you can’t breathe properly, especially if you’ve started too fast!
• Solution: Practise swimming in your wetsuit. Don’t start too fast. Remember that it’s meant to be tight.
• General mayhem: The start of an event can be chaotic, possibly more so in triathlon than in straight open water swims. People bumping into you or swimming over you can make you feel panicky.
• Solution: Swim with Zen-like calm. Try to find your own space at the sides or the back (or even out in front if you’re super fast). Don’t react to any physical contact. Stay focused on your own swim.

The fear of panic may make you apprehensive about events. It’s a real thing, fairly common, and may sometimes strike unexpectedly. But don’t panic about panic. Knowing what causes panic will help rationalise and reduce it. The more experience you have in open water, the easier it is to stay calm.

And, if despite knowing the cause, you still feel it coming on, remember that help is never far away in an event. Try slowing down, focusing on your breathing and controlling your thoughts. A mantra may help (e.g. “keep calm and carry on”). If none of that works, roll onto your back and signal and call for help. A brief pause and a few reassuring words from the safety team may be enough to enable you to carry on. If not, they will help you leave the water safely.

Almost every swimmer will have a panic story. Most of mine involve dark shapes in the water that turn out to be shadows. Being prepared will help you respond calmly and quickly get you back to worry-free swimming.

Further reading:

Get the free guide from Renaissance Swimmer on boosting your open water competence