Let’s Talk About Swim Kick In Triathlon
When I first entered the world of triathlon, I heard the common advice that triathletes need not concern themselves with their swim kick, and that preserving leg strength for the bike and run was more beneficial. However, my experience swiftly debunked this notion, revealing that a strong kick can indeed be a game-changer during triathlon races.
The kick is far from an afterthought in a triathlete’s swim strategy; rather, it is a potent weapon with the potential to significantly enhance performance and give you a notable competitive advantage.
Fundamentally, the kick plays a crucial role in maintaining an optimal body position in the water. By generating lift in the legs, it effectively reduces drag, a critical factor in streamlining the swim. This holds true even when faced with unexpected race day scenarios, such as higher water temperatures that make it so participants are not allowed to wear a wetsuit to compete. An actively engaged kick becomes essential in achieving the most efficient body position, ensuring comfort and alleviating the anxiety of swimming the race without a wetsuit.
Swim studies show the impact of incorporating a kick, revealing a potential speed boost of up to 15%. Notably, this increased speed comes without a proportional rise in energy expenditure, highlighting the efficiency gained from even a modest kick. Furthermore, a well-executed kick significantly enhances hip rotation, resulting in improved propulsion and reduced drag with each pull-through.
A race strategy often used by competitors in triathlon is drafting other swimmers. Also there is incidental contact. You will feel someone swimming behind you and slapping your feet. Some will even attempt to swim over you if you are a slower swimmer. Having a strong kick will keep these swimmers away and allow you to have your personal space during the swim. Acting as a deterrent that keeps other swimmers off of you and enhances your overall swim experience.
Triathletes who neglect the importance of a well-honed kick may find themselves at a disadvantage. The kick becomes a tool that sets apart those who have integrated it into their training from those who dismiss its significance.
In conclusion, the kick should not be relegated to a mere afterthought in a triathlete’s swim strategy. Instead, it should be embraced as a powerful weapon that can enhance performance and provide a competitive edge. Rather than dismissing the kick to preserve leg strength, triathletes should adopt a balanced approach that aligns with their individual needs and race conditions. Regularly practicing the kick, even in modest amounts, can yield noticeable improvements and unlock the full potential of the swim leg in your next triathlon. So, embrace the kick, refine your technique, and emerge from the water ready for the the bike and run.
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Coach Joe Beckerley, CSCS
Triathlon Strong | Fuel The Finish
About: I am an expert in helping endurance athletes. crush their next events! With over a decade of experience as a coach, I have helped hundreds of athletes with my knowledge. I lead a life guided by my values and experience and have mastered the skills I coach others to develop. Together, we will ensure that you cross the finish line Strong!
