Safety and Triathlons

By Mike Arenberg
OK, so why does an exercise physiologist write a column about safety in triathlons? Two reasons: one, my editor asked me to, and two, what I experienced at Ironman Coeur d’Alene really made me think that this is something worth writing about.

As the sport has grown in popularity, race directors are expanding the basic safety standards set by USA Triathlon. Many racers are unaware of a requirement that calls for one certified lifeguard on a watercraft for every 50 athletes in the water. In the past year there have been incidents where competitors died during competitions, mostly during the swim. Not that competitors are dropping like flies, but sudden deaths in triathlon were found to be about twice as high as in marathons: 1.5 per 100,000 versus 0.8 per 100,000.

The safety of triathletes requires more than a certain number of lifeguards out on the water. Safety starts in training. We read all the time about cyclists being injured or killed in accidents involving motorists and about runners who venture out in high heat and humidity and end up in ambulances. Most of the things being talked about here are a matter of common sense. But I think they need to be addressed and discussed.

Swim Safety
Training—First and foremost, when you’re doing open-water training, swim with a partner. There’s a big difference between pool swimming and open-water swimming. You don’t have the lane lines and the bottom to sight off. Your first race is not the time to experience your first open-water swim! Many first-timers in open water talk about how uncomfortable they are that first time out. This goes away with familiarity with open-water swimming, which only comes from training in open water prior to your race. This, in turn, is improved by having an experienced partner with you on your first open-water swims.

Weather—Don’t take chances with iffy weather. Better to come back on a nicer, safer day than to take chances with the weather. Realize that on the water, bad weather can roll in pretty quickly. I remember swimming in a lake in Wisconsin on a day when, at the time I got in, the skies were blue and clear. Within 30 minutes, the sky was getting dark and bad weather was rolling in quickly. Rather than continue the swim, or try to swim back to where I started, I got out where I could and walked back. This proved to be prudent as there was lighting in the area.

Water temperature—Cold water can really be a shock. Don’t underestimate what being in cold water for an extended time can do to you or the unpleasant jolt that it can provide. If you must swim in cold water, wearing a wet suit is of great value. If you’re uncomfortable, don’t take chances (common sense).

Don’t underestimate the amount of fluid loss (dehydration) that occurs swimming in warm water. Not only that, but wearing a wet suit in warm waters can really make things tough. I did a swim in Kentucky in August wearing my wet suit and pretty quickly it became apparent that I was overheating and my breathing was very labored. My answer? I took off the wet suit to my ankles and swam back to where I started and discarded it.

Visibility—Two important things here: One thing I hear about from first-timers is how disconcerting it is to not be able to see the bottom. There’s nothing you can do about this but get used to it through practice time in open water. Also, be clearly visible to others. Many times we do open water swims in lakes where there are boaters. Wear a brightly colored swim cap, and swim in areas where there are “no wake” buoys. Swim with a group. The more of you there are swimming together, the easier it is to see you.

Racing—At Ironman Coeur d’Alene, I had practiced all the things that I preach to my athletes. I had studied the swim course. I had done some practice swims during the days before the race. Still, nothing prepared me for the choppy waters on race day. It was disorienting and scary, and I’ve done 14 ironman mass starts. I’ve had my hand broken in one ironman start, and my goggles kicked off in another, but this was di