Mastering the Art of Breathing in Triathlon Swims: Bilateral vs. Unilateral Approach
Hey there, Triathletes! Here’s a training tip that could make a difference in your next competition.
Let’s dive deep into one of the crucial skills in triathlon swimming: the art of breathing. When I first started on my swim training for triathlons, getting a grip on this skill felt like navigating uncharted waters. I vividly recall my coach’s game-changing advice: breathe out underwater and inhale above water — simple yet transformational. Achieving comfort in the water. It’s your ticket to a smoother, faster swim.
As I progressed, I came to appreciate the importance of versatility in breathing techniques. Imagine the scene: the Escape From Alcatraz race. The cold, choppy waters of San Francisco Bay were no joke — waves crashing, sunlight blinding — breathing on the wrong side felt like a gulp of seawater.
That day, adapting and swiftly switching to the other side became my only choice.
The side you choose to breathe on can be influenced by various factors — be it the glare of the sun or ensuring a clear sightline by keeping an eye on the shoreline.
Bilateral breathing has advantages. Breathing every 3rd or 5th stroke. It can improve your rhythm, streamline your stroke, and works great to improve speed during shorter faster swims with less oxygen demand. This can also improve your overall fitness the same as fast intervals at a track for running.
However, it’s more aligned with pool-based swimming rather than the dynamics of open water.
When race day arrives, it’s a whole different ball game. Most triathlon coaches, myself included, advocate for unilateral breathing — opting for your preferred side and sticking to it with every other stroke. Why this preference? Because triathlons aren’t about sprinting; they’re about enduring. It’s all about oxygen. The more you take in, the longer you can go. When it comes to race day this is important, especially for any distance over a sprint. You do not want to be anaerobic (without air). You also want to come out of the water ready for the bike, then run. Although each may seem like an individual sport or race, you must train and race the triathlon as a whole.
So, while bilateral breathing can help your swim technique, come race day, the focus is on maximizing oxygen intake. It’s the key to nailing every distance in a triathlon.
My advice? Practice both techniques. Experiment with bilateral breathing during short, fast intervals, and integrate unilateral breathing during longer sets, alternating the side you breathe out of every 25–50 meters.
Feel free to reach out if you have any questions or need further guidance.
Swim strong and breathe easy!
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Coach Joe Beckerley, CSCS
Triathlon Strong | Fuel The Finish
About: I am an expert in helping triathletes crush their next events! With over a decade of experience as a triathlon coach, I have helped hundreds of athletes with my knowledge and PR Playbook. 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, Triathlon Strong!
