Finish your swim and get out of the water fast to blitz T1 on the way to a new triathlon PB

Exit-The-Water-FastKick Harder

In the final few hundred metres of your swim, pick up your kick rate to bring blood back into your legs. Keep your technique sound: kick from the hips without bending your knees. As well as buying you a few extra seconds, this should help get the blood flowing in your legs so you’re better able to run to T1 and get moving on the bike.

Swim Right Up

It’s tempting to stand up and run once the water is down to about waist height, but it’s more efficient to keep swimming for as long as you can – running against the resistance of the water is hard work. Swim right up to the pontoon or beach, until your body is almost grounded – bring your stroke under your body more if your hands are scraping the bottom.

Plant Your Hands

When you’re right on the pontoon or beach, be decisive about your last stroke and plant both hands firmly on the ground. At some bigger or more beginner-friendly races, there are volunteers helping to pull you out of the water – you’ll know this in advance and should take full advantage of their outstretched hands.

Jump Up, Calm Down

If you don’t have help, push down and jump your knees up to your chest as if you were doing a burpee. Spring into a run – it’ll be easier said than done as the blood rushes out of your head, leaving you dizzy. The longer your swim, the worse this effect will be but stay calm and it will pass.

Goggles Off

Some people like to keep their goggles on to avoid dropping them (which can result in a penalty), but often it’s better just to see where you’re going. Either push them up to your forehead or pull them and your swim cap off – you can leave them in the sleeve of your wetsuit as you pull it off so they don’t go astray.

Pick Your Feet Up

Now it’s time to run to transition. You should have recce’d this before the race start, as post-swim dizziness can make it hard to orientate yourself otherwise. Start sprinting into transition.