Trading in a pool for open water offers a unique set of challenges for triathletes. Without the security of pool markings or lane lines to guide you, sighting becomes one of the most important skills you can master in training. Here are some open water sighting fundamentals to help you swim more efficiently and confidently on race day.
Without proper sighting, it’s easy to veer off course in open water, which can add unnecessary distance to your swim. This can also lead to fear, frustration, and fatigue while competing, resulting in a slower race time. Proper sighting allows you to navigate effectively while swimming, which saves time, conserves energy, and avoids added stress during the swim leg.
Sighting requires you to lift your head slightly with your eyes forward while stroking. This allows you to get a quick look at your target (i.e. buoy, landmark, or horizon) without dropping your hips. Think of “alligator eyes” to maintain a low head lift while keeping your mouth and nose submerged in the water. Do not breathe while looking forward. Instead, sight forward, return to a neutral head position, and then roll your head to the side with the next stroke cycle to breathe.
Sighting should be incorporated into the pull phase of your stroke, without disrupting your rhythm. Frequency will vary based on water conditions, skill level, and personal preference. If the water is calm and the course is easy to navigate, you may sight less frequently (10-12 strokes) than you would during a more complex course with a current or in choppy conditions (6-8 strokes). You may even need to sight 2-3 times in a row (once per stroke cycle) to confirm buoy location and make adjustments to your course trajectory, as needed.
It may be difficult to spot buoys during an open water swim. This is especially true if water conditions are rough, direct sun or water reflections are blinding, or if the swim course is long. Utilizing more visible landmarks such as trees, mountains, or buildings, can be used as a guide to keep you on course until the buoy is easier to spot. You can identify these markers during the swim warm-up before the race.
Sighting is a skill that should be practiced regularly, both in the pool and in open water. During pool sessions, you can incorporate sighting drills such as “Tarzan” or “Crocodile Eyes” to help build the muscle memory needed to sight effectively without disrupting your stroke. While training in open water, practice sighting with different landmarks as well as adjusting the frequency of your sighting to account for various water conditions.
There are a few sighting mistakes to avoid while open water swimming. Lifting your head too high causes the body to sink and increases drag. Sighting too often can disrupt your stroke rhythm and slow down your speed; however, not sighting enough can lead to swimming off course and adding distance to your swim. Also, avoid sighting off others as they may unintentionally steer you off course.
By practicing the techniques mentioned above and avoiding common mistakes, you can improve your navigation, swim more efficiently, and reduce your race time. Just like any new skill, sighting requires practice and patience so be sure to incorporate it into your training routine. With time and experience, sighting will become second nature, allowing you to focus on your swim and perform at your best on race day.
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