How do I prepare myself mentally and physically for my first open water event?

Swimming coach Cassie Patten answers a frequently asked reader query about how to prepare for your first ever outdoor swimming event

I have entered an open water event this summer. It’s longer than I’ve ever swam before and I’ve never swam an event in open water. I’m starting to get a bit nervous. Have you got any tips on what I should be doing to prepare myself both physically and mentally?
Suzy

Cassie’s answer:

Congratulations! Entering a long swim is a huge step and feeling nervous is completely normal. I remember my first 10km and I felt exactly the same. The good news is that with the right preparation, both physically and mentally, you can turn those nerves into confidence and make sure you’re ready for the big day.

My motto is “Train smart, not just hard.” Here are some top tips to help you get there.

Gradually build up distance

If your longest swim so far has been in the pool, it’s time to start increasing your distance in manageable chunks. Aim to add 10-15% more distance each week so your body can adapt without risking injury.

Simulate race conditions

Open water swimming is very different from pool swimming. When it gets a little bit warmer start swimming out in open water whether that’s a lake, river, or the sea. This will help you get used to factors like sighting (lifting your head to navigate), currents and water temperature – also outdoor swimming is amazing! Until then you can practice these skills in the pool, every first length in four lift your head like you would be sighting in open water. The more you do it the better you’ll become.

Work on endurance and pacing

In open water, you won’t have pool walls to stop and rest at. Practice swimming at a steady pace for extended periods to build endurance and learn to pace efficiently.

Add in strength and mobility training

Because you’re stepping up the distance, if time allows incorporate dryland exercises like core workouts and shoulder mobility drills exercises to enhance your overall fitness and reduce injury risk. These can be found at the WaveCrest Swimming website or YouTube channel – scan the QR code or search for ‘WaveCrest Swimming’. Now it’s time to train your mind as well as your body…

Practice managing race day nerves

As part of my pre-race ritual, I used to spend time thinking about my upcoming events. I would do this while brushing my teeth or making a cup of tea. The unknown can be intimidating, so run through virtual simulations of event today. It will help you stay calm and enjoy the moment more.

Break it down

Instead of focusing on the full distance, mentally divide the swim into smaller sections. This for me was the most important part of swimming a long distance, I would always break up the swim into laps rather than the actual distance. Where you can do this is to think about reaching the next buoy, getting through the next ten minutes, or just focusing on your breathing. This makes the challenge feel more manageable.

Have a race day plan

Knowing what to expect will reduce stress. Plan your nutrition, warm-up, and pacing strategy in advance. If you’re using a wetsuit, practice getting in and out of it efficiently and finally practice what you were going to feed on in the swim. It is important to be able to train your digestive system as much as it is your body.

I hope all of these tips have helped, and most importantly, enjoy the experience!