The IRONMAN Rolling Start: Tips and Strategy

Rolling starts were introduced to IRONMAN Triathlons as a way to mitigate congestion and improve safety during the swim portion of the race. How you tackle a rolling start may have an ipact on your race, so go into it with the best strategy that works for you.Coach Rob shares his ideas around Rolling Start strategy.To race an IRONMAN Triathlon with a rolling start, here are some tips:
-Know your estimated swim time: When registering for the race, provide an accurate estimate of your swim time. This will help the race organizers assign you to an appropriate start wave, ensuring you begin with athletes of similar abilities.
-Position yourself correctly: During the rolling start, line up with athletes who have a similar swim pace to yours. This will help you find a comfortable rhythm without having to constantly pass or be passed by others.
-Pace yourself: Since you won't have the advantage of drafting off other swimmers or being pulled along by a fast pack, it's important to swim at a pace that suits your ability. Avoid going out too hard and exhausting yourself early in the race.
-Focus on your own race: With the rolling start, it's easy to get caught up in comparing yourself to other athletes. Instead, concentrate on your own performance and execute your race plan. Remember that the overall result will be determined by the combination of swimming, biking, and running, so don't put too much emphasis on the swim portion alone.
-Use sighting techniques: During the swim, it's crucial to navigate accurately to avoid swimming off course. Practice sighting techniques beforehand to ensure you are aware of slower swiers in front of you.By following these tips, you can maximize your performance in an Ironman Triathlon with a rolling start while enjoying a fair and safe race experience.