Swimming requires a lot of energy and endurance, and nutrition is a cornerstone of performance for any athlete. Some athletes think they can eat whatever they want because they work so hard in practice. Others don't eat enough because they don't want to risk losing their progress from their hard work in the pool.

However, you'll only be able to reach your full potential once you consume proper nutrition. As a swimmer, you should plan to eat between four and seven light meals depending on your activity level. If you train intensely for more than a couple of hours, you'll need to eat more easily digestible food. Half of your meal should be carbohydrates, and the other half should be fruits, vegetables, vitamins, minerals, healthy fats, and protein.

Swimming Nutrition

Eating a balanced diet consisting of all the healthy food groups is key to reaching your peak performance. Your activity level and intensity during training will affect how much you should be eating. Remember to switch up what you're eating instead of making the same meals daily. Keep your days and food interesting, and don't be afraid to try something new on your off days.

Some of the best foods for swimming nutrition include:

• Carbohydrates: Carbohydrates give our bodies the energy we need to go about our day. When you exercise, you use that energy. You have to ensure you replace that fuel to continue to work hard throughout the day. Raisins, power bars, bananas, apples, and pretzels are great foods rich in the carbohydrates needed to fuel your body.
• Protein: During training, your muscles experience a lot of stress. You need to eat plenty of protein to repair and rebuild your muscles. Protein also boosts the immune system and helps to keep you full throughout the day, so you are free from hunger pangs. Eggs, fish, lean meat, and low-fat dairy are excellent protein sources.
• Fruits and vegetables: The fruits and veggies we are always told to eat will go a long way to protect our bodies and reduce many common health risks such as cancer and heart disease. Berries, oranges, dark leafy vegetables, and apples are excellent foods to incorporate into your daily lifestyle.
• Vitamins and minerals: Vitamins and minerals affect every part of your body, from your muscles and bones to your immune system, and they work to keep you healthy and energized. You can find a lot of the vitamins and minerals that you need in the healthy foods you consume. However, you can also take supplements for those you may not get enough of, such as iron and magnesium. Smoothies are a great way to incorporate fruits and vegetables that provide essential vitamins and minerals.
• Healthy fats: Distinguishing between healthy and unhealthy fats can be the difference between feeling energized and sluggish. Fat builds cell membranes and absorbs minerals, and we need them to survive. Healthy fats include nuts, avocados, seeds, and olive oil.

Furthermore, you also need to make sure you drink enough water to stay hydrated throughout the day. Keeping hydrated is one of the easiest ways to avoid self-sabotaging. You constantly sweat and exert effort in the pool, and you need to ensure you refill your body with the nutrients it needs.

What to Eat Before Competitions

Before meets or competitions, you should eat a high-carb meal low in fat and fiber. Ideally, you want to eat your carbs with at least four hours between your meal and the race to allow your body to turn those complex foods into the energy you need. An hour or so before the meet, you can follow up with a protein bar or fresh fruit.

Some teams like to have fun by implementing “pasta parties” and similar group meals the night before a meet. Whole grain or plant-based pasta can be a great way to have a healthy meal that fuels your body without carb-loading. This is typically a good meal plan if your meet is early in the morning so you won't have enough time to eat the carbohydrates you need beforehand. Eating pasta the night before allows your body to slowly break down the nutrients and leaves you with enough energy for the next day.

What to Eat During Competitions

Food breaks can be hard to come by during meet days. Sometimes you may have a few hours to prepare, others only minutes. It would be best to practice what you plan to eat and drink during your training sessions. You never want to experiment with foods on race days.

During competitions where your events are close together, you want to keep your food consumption light and easily digestible. You could consume a sports drink, yogurt, fresh or dried fruit, or juice. These foods will quickly turn to energy and prepare you to race without weighing you down.

If you find yourself with an extra hour or two, you can eat a more substantial snack. Sushi or sandwiches with simple ingredients and fixings can be an excellent energy source later in the day. You could also have a small helping of whole-grain pasta. However, you have to be careful with those dishes because too much slow you down rather than speed you up. With enough time, eating pasta can be a great way to find yourself ready to compete in those later events.

What to Eat After Swimming

You'll need to refuel after expending a ton of energy on your race or training. Whether you've completed an intense speed workout or just finished a race, you'll want to eat soon after you've finished, even if you only consume a snack until dinner time. You could munch on some ham and cheese rollups or make a smoothie rich in superfoods for swimmers. Some superfoods include berries, milk, bananas, and chia seeds.

Other post-swim foods include:

• Omelets
• Poached eggs on toast
• Homemade pizza with veggies
• Peanut butter and bananas
• Turkey
• Brown rice
• Oily fish
• Chicken
• Protein bars
• Nuts

Always be sure to drink a ton of water after swimming. Your body will need that liquid gold after exerting so much energy. You'll likely notice weight loss after intense training, and a good rule of thumb is to drink 20 ounces for every pound you've lost. You don't have to weigh yourself before and after every meet, but you should keep in mind that you need to drink a lot of water to replace what you've lost through sweating.

Swimwear and Gear from Kiefer Aquatics

Kiefer Aquatics carries the best suits out there. Manufactured by quality brands and with premium materials, our suits stretch through all your needs and help you glide through the water. We carry products from top brands to ensure you get the most out of your training, workouts, and competitions. Our training swimwear is designed to last for hundreds of hours in the water and protects against UV rays, body oils, salt, and chlorine.

With over 70 years of industry experience, we know why it's crucial to have quality swimwear and gear. We're committed to Swim with Confidence, and we continue to look for new ways to reinvent the way we swim. Shop our swimwear or browse our swim gear and experience equipment and suits that help you glide through the water.

Competing in a triathlon requires a lot of mental preparation and willpower. If you're challenging yourself with one of these events, congratulations! If this is your first time, we've got plenty of tips for you to help prepare for the big day.

There are multiple types of triathlons, with some being more challenging than others. Experts recommend beginners first compete in a sprint triathlon, which consists of one half-mile swim, biking for 12.4 miles, and finishing with a 3.2-mile run.

If you decide to continue competing, there are plenty of opportunities for self-growth. Start small, and you can work your way up to Ironman triathlons. Regardless of which race you participate in, take the time to recognize that you're pushing yourself and creating healthy and fulfilling challenges.

What Gear You'll Need

The three events you'll see in a triathlon are swim, bike, and run, typically in that order. Each leg will require different equipment to ensure your success.

Swimming Gear

You'll need a triathlon suit or kit that you can wear during every event to avoid needing to change during the race. A triathlon suit is a one-piece, and a kit is a top and bottom combo. This apparel is fast drying, reducing chafing and allowing for a more comfortable bike ride following the swim. You won't take these clothes off at all during the event.

However, you could decide to wear a wetsuit as a top layer for enhanced speed in the water and take it off before hopping on your bike. You may also want a pair of shorts to put on over your triathlon suit or kit for a more comfortable cycle.

For the rest of your swim gear, you'll need goggles, and you may decide on a swim cap or ear or nose plugs. Your goggles will enable you to keep your eyes open underwater and can help protect against harsh sun rays and increase your peripheral vision. You could buy your swim cap to ensure it's comfortable and get experience training with it, but most races will provide these for you. Ear or nose plugs will keep water out and make for a more enjoyable experience.

Biking Equipment

For success in the cycle event, you'll need a durable bike. This will be the most expensive item you need to prepare, but how much you should spend will depend on how often you intend to compete. If you want to participate every summer, finding a triathlon bike would probably be best.

However, if competing is a goal you only feel the desire to complete once, you could choose to purchase a road bike which will save you some expenses. You can also rent a bike for training and race day if you don't plan to use it outside of competing.

You should always wear a helmet when cycling, especially in events where you're pushing yourself. To ensure a clean, safe line of vision, find a good pair of sunglasses that will help reduce eye strain and keep bugs or debris from entering your eyes.

If you're looking for other minor upgrades, you could invest in a saddle, which will make your bike seat more comfortable, or cycling shoes with pedals, which will further connect you to the bike and make upward pedaling much easier.

Running Materials

To prepare for the run in the triathlon, you'll need to invest in a quality pair of running shoes. Although you can purchase shoes online, you should look for a pair in stores. Before purchasing, it's best to walk around to ensure you get a good, comfortable fit.

You may also want to consider your socks. Most returning triathletes don't wear socks because when socks get wet, they can cause blisters. However, most beginner triathletes do wear socks. If you plan to compete sock-less, you should spend some time training sock-less. You want to avoid trying a new strategy on the day of the event to decrease the likelihood of injury. If you opt for socks, you might want to consider finding a pair of running socks.

Triathlon Training Plan

To create a successful beginner triathlon training plan, you'll need to determine how well you already perform in the three categories. Usually, training for 12 weeks before the event is sufficient, but if you're starting from scratch, you may want to begin training about 16 weeks before the race.

If you don't know how to swim, you'll want to find instruction through your gym, community pool, or another recreation center. Training for the biking or running legs doesn't require intense sprints. A 45-minute bike ride will get you comfortable with the mechanics and get your body used to the seat and handlebars. When training for running, you could walk, jog, sprint, or combine these. You just want to get in the habit of getting that movement.

You don't need to hire a coach for a sprint triathlon. However, if you want someone to keep you accountable or offer tips for competing, there's plenty of help available through friends, family, or triathlon coaches.

When creating a training plan, you want to incorporate two days a week for each event and one day where you go for a long bike ride and immediately perform a short run. You should switch up your intensities and always be sure to give yourself a rest every once in a while.

For example, here's a one-week sample training program:

• Monday: Swim for 30 minutes
• Tuesday: Bike for 40 minutes
• Wednesday: Run for 30 minutes
• Thursday: Rest
• Friday: Swim for an hour
• Saturday: Bike for 45 minutes, then run for 15 minutes
• Sunday: Pilates

The Top Triathlon Training Tips

Whether you're great at one leg or just starting for all three, it's essential to train for every portion. You will want to focus more on legs that you are unfamiliar with, but performing an activity that you enjoy will give you something to look forward to and help you stick to your training schedule.

Here are our top triathlon training tips:

• Cycle or run with someone else to evaluate your pace. If you can't hold a conversation, you need to slow down.
• Swim in open water if that's where the event will take place.
• Practice biking at high intensity and low intensity. Determine which is best for you to maintain a constant speed throughout the event.
• Train on a stationary bike if you're not comfortable training on the open road.
• Wear your triathlon running shoes during training to break them in.
• To build stamina, run for a minute and then walk for a minute. Increase these intervals by one minute once you feel you're ready.
• Practice on the course if the race is in a nearby area.

Preparing for Race Day

To prepare for race day, you should attend the course talk. This talk covers any rules or course changes and lets you know how long you have to prepare your equipment. You'll also be able to address any questions with the race director at this time. Here, you'll receive a race packet that includes all the information you need to know about the event, including rules, parking, start time, and more.

Get ready for race day by having all your clothes and equipment prepared the night before. Make sure your morning alarms allow time for a healthy breakfast and account for travel time.

The most important thing to remember on race day is to have fun. This is something you've been training for, and the experience will be incredible. Focus on one leg at a time. Once you finish, focus on the next. Of course, make sure you congratulate yourself for all of the hard work you've put in and spend time reflecting on your accomplishment.

Get Your Swimming Gear From Kiefer

Kiefer Aquatics has been operating for over 70 years, giving us in-depth knowledge about the industry that you can't find anywhere else. Founded by an Olympian swimmer, we're proud to continue offering high-quality swimwear, gear, and equipment. We strive to satisfy our customers every time, and we're proud of our team and commitment.

With customizable options, you can be sure that you compete in your triathlon in style and comfort. You can count on us whether you need a quality cap, anti-fog goggles, or swimming workouts to prepare for your triathlon. Shop Kiefer Aquatics swim gear for everything you need to swim.

Learn More About Competitive Swimming: 

• Training for A Triathlon? Here’s the Gear and A Workout Plan to Help You Prepare!
• Why Every Swimmer Needs A Finis Tempo Trainer
• My First Triathlon
• What To Pack In Your Swim Meet Bag
• 5 Ways Swimmers Self-Sabotage
• Summer Swim Training: 5 Tips To Keep It Fresh!
• The 7 Habits of Highly Effective Swimmers
• Raising a Swimmer – Part II: 11-12 Years

How to Choose the Best Open Water Swimming Gear

Open water swimming can be a very productive and freeing experience. The pull of open water is a fantastic way to experience more resistance and an effective workout. You'll be able to connect with nature, work in ample free space, and challenge yourself mentally and physically.

If it's your first time in open water, you should go with a friend and swim in a body of water you're familiar with. Always check out the tides and the expected weather before swimming, and be aware of how long you want to be out there. Open water swimming is an excellent place to set new goals and see personal growth, as long as you're safe and using the proper equipment.

What Is Your Open Water Experience?

If you're just starting with open water swimming, you'll need to first think about your safety and comfort. You should feel confident about diving in and remain calm and comfortable in the water. Investing in open water swimming safety equipment is a must. You want to ensure you're visible to other swimmers and boaters and that you can safely stay warm and afloat. Whether you're a beginner or an expert, every swimmer needs to be fully prepared to enter the water.

A wetsuit is excellent cold water swimming gear that will help keep you afloat and trap water near your body to stay warm. The foam in a wet suit lets water seep in and traps it there. Your body will naturally warm this water, and you will stay warm as a result. Many seasoned swimmers decide not to wear wetsuits, but beginners can benefit from the additional support.

Wearing a bright-colored swim cap will help alert anyone near you of your location. Your cap will help keep boaters and other swimmers out of your path and help lifeguards or other people find you in an emergency.

Another piece of safety equipment you need is a pull buoy. These devices will add another layer of visual protection for those around you, and they will provide a safe way to rest in the water. If you find that your legs or arms are getting tired, you can use the buoy to float for a while. You can also carry personal items inside them and protect them from the elements.

What Are Your Goals for Open Water Swimming?

Determining the equipment you need will depend on your ultimate goals. You don't want to carry any additional weight you don't need.

If you're looking to become a pro at swimming in open water, your equipment will be items to keep you safe and warm. Aside from your wetsuit and swim cap, you may also want to invest in a pair of gloves, booties, or a hood to keep you as warm as possible.

Swimmers who want freedom of movement and focus on staying afloat for the entire duration could wear sleeveless quality training swimwear one-piece suits or two-piece sets.

Athletes preparing for an event such as a triathlon or other race should look for a wetsuit that is easy to take off and put on. Because you'll be strapped for time in the event, you'll want to find a suit you can easily manage. You could also decide to wear a tech suit that will help you propel through the water faster.

Open Water Swim Gear

Whether you're looking to swim in the ocean or across a small bay, your equipment can make or break your experience. While trying new things is great, you should avoid attempting anything complicated or risky your first few times in the water. If you're planning to perform regular open water swims, you'll have plenty of opportunities to attempt new strokes and techniques, so don't rush into anything too quickly.

Open water swim gear you'll need includes:

• Swimwear: Of course, the first thing you need to plan is your swimwear. Whether you intend to wear a wet suit, tech suit, or training suit, you need to find pieces to help your performance. You might love the look of your fashion pieces, but finding quality fitness gear is essential for a productive open water session.
• Swim cap: Your cap will let others know your location and also protect your hair and head from the water, dirt, salt, and anything else that might be floating in the water.
• Goggles: Goggles are an essential tool for swimmers. Aside from keeping dirt, water, and salt from irritating your eyes, they also help you see clearly. Anti-fog goggles will give you a clear line of vision, and you can continue to swim rather than treading water to clear them out.
• Floating fins: Beginner swimmers in open water can benefit from using floating swim fins. Many floating fins work in fresh and saltwater, so you can take them with you whether you're going to a backyard pond or the expansive ocean. They help you stay on top of the water and work to develop your technique and muscle further.
• Neoprene swim boots: To wear under your fins, these swim boots are soft and comfortable and have a reinforced ankle. They help prevent blisters and skin irritation and act as a cozy layer between your feet and fins.
• Hand paddles: Similar to the floating fins, hand paddles increase your stroke performance. You can work your upper body when using hand paddles, and they're great for refining your technique. Hand paddles allow you to feel the resistance of the water better, so you know if you have your hand positioned correctly.
• Quality sunscreen: Because you'll be outside when you swim, you'll want to ensure you use quality sunscreen. You can still get sunburns, even when submerged in water. Applying sunscreen to your face and body will help protect you from harmful UV rays from the sun. Even if the sun hides behind the clouds, lather up before stepping outside.
• A friend: Although not a piece of equipment or gear, swimming with a friend, family member, or teammate is a great idea. You can be safer when you have someone swimming beside you, and you can hold each other accountable for your routines and workouts. Whether you're about to go out for the first time or a routine daily swim, you should always swim with a buddy in open water.

Your primary concern should be staying safe when swimming in open water. Avoid bringing anything that can weigh you down during your session. A little extra weight might sound like you'll get more out of your workout, but this is not a good idea. If you experience fatigue, that excess weight will hinder your body and safety. Make sure you have all the equipment you need without carrying any additional pieces.

Shop Open Water Swimming Equipment From Kiefer

Kiefer has the experience and knowledge you want from a trusted swim company. Our company started with Olympic swimmer and gold medalist Adolph Kiefer, and we've been around for over 70 years. With swimwear and gear from top brands, we know we have the equipment you need to have successful swim sessions in open water.

We encourage you to push your boundaries and find the best way to challenge yourself because that's what we do, too. We're constantly reinventing the way we swim, and our gear and swimwear will help you do the same. Get all of your high-quality swim gear from Kiefer.

Learn More About Choosing Swim Gear: 

• How to Choose Swim Fins
• How to Choose a Swim Cap
• How to Choose the Right Swim Goggles

The Science Behind Swim Caps

Swim caps aren't just for competitive swimmers. Realistically, you should wear a swim cap every time you enter the water. People of all ages should wear a swim cap to ensure their safety and make them more visible in the water. Even when you're just taking a dip at home, wearing a cap can keep loose hair from clogging your pool and protect your hair from chlorine damage.

They're not just for safety, though. Swim caps are especially beneficial for swimmers who compete in races or swim for a team because they can help reduce drag in the water. As a bonus, bright-colored caps will let your parents, coaches, and fans know where you are so they can cheer you on during your event.

Whether you swim recreationally, compete for a team, or participate in triathlons, finding the right swim cap can enhance your success. Understanding swim cap science can help you decide which type of swim cap will be the right choice for you.

Types of Swim Caps

There are four types of swim caps that you can find, although some of them are recommended for fitness and competitive swimming while others are not. Depending on your intended use, you might want to look into getting more than one to discover which fit you enjoy best.

Types of swim cap materials:

• Silicon: Silicon is by far the most durable swim cap material. These caps will last the longest and help keep your hair from breaking. They are easy to take off, and you can find dome-shaped caps with additional silicon. Dome-shaped caps have fewer wrinkles, helping to reduce drag further. These caps are great for fitness or competitive swimmers. The downside to these caps is that the material can be so smooth that they occasionally slip off your head.
• Latex: Latex swim caps have a tighter fit, and they don't budge when they're on. They can rip after a few months of consecutive use but are still great options for swimmers who compete. The material of latex swim caps is thinner, making the cap more breathable. However, you may pull your hair when taking these caps off or putting them on because of the tight fit.
• Lycra or Spandex: Lycra or spandex swim caps are more comfortable and cozy. They don't squeeze your head, and they can last for a while if you take care of them. However, they don't protect your hair from the water because they are very porous, and to keep elasticity, you need to rinse them with a chlorine neutralizing solution. These caps are not meant for fitness swimmers but are good for recreational swimmers.
• Neoprene: Neoprene swim caps consist of the same materials that make up wetsuits. These caps are perfect for swimmers who exercise in open water because they keep your head warm. They have heavy seams and thick material. You can find many endurance swimmers or triathletes who wear these when swimming in the ocean.

You can find child sizes and adult sizes in each type of swim cap. Ensure you find the right swim cap size to ensure safe swimming.

How Do Swim Caps Work?

Competitive swimmers first used swim caps to move faster and experience less drag. If you have long hair, you can probably attest to the pulling feeling you get when you're underwater. By holding your hair tightly in place, swim caps reduce the resistance you can experience in the water. These caps have a smooth surface that allows you to glide through the water, increasing your hydrodynamic.

The best cap fits snugly and comfortably for proper usage. If your cap is too loose or tight, it may slip off or irritate your head and skin. Furthermore, a cap that doesn't fit properly can create wrinkles, which will reduce the effect of the cap in the first place.

How to Put on a Swim Cap:

Properly putting a swim cap on can be challenging the first few times. It's a good idea to practice taking it off and on to ensure it fits.

Here's how to put on your swim cap:

1. Wet your hair to reduce any pull.
2. Pull your hair into a ponytail if it's long.
3. Stretch out the cap.
4. Line up the seam with the middle of your forehead.
5. Rest the cap in the middle of your forehead.
6. Pull the cap back over your head.

Try reversing the process if you struggle to put your cap on from the front to back. Instead, put the cap against the base of your head and pull it over to rest on your forehead.

One best practice is to apply baby powder to your cap after you finish swimming. The baby powder will make putting the cap on easier for the next time and help keep your cap clean from any bacteria that may gather inside.

Advantages of Wearing a Swim Cap

There are plenty of reasons why swimmers wear swim caps. They primarily serve as a protectant and assist in speed. Regardless of why you swim, a cap can protect your hair and head and create a safer environment for all swimmers.

Other benefits of wearing a swim cap include:

• Keeping your hair out of your eyes and mouth
• Eliminating drag in the water from your hair
• Protecting your hair from chlorine damage
• Ensuring your goggles stay on without pulling your hair
• Providing a safety measure for other swimmers and boaters
• Keeping your head warm in cold or open waters
• Protecting pool filters from loose hair
• Eliminating the risk of hair getting caught on ropes
• Giving parents, fans, and watchers a focal point
• Reducing the amount of water that enters your ears
• Assisting in keeping earplugs in place

Above all, swim caps help keep you safe in pools and open waters. Bright colored caps let boaters and other water-lovers know where you are. When you compete, other swimmers, coaches, and officials will be better able to identify where you are and keep any collisions from happening. Furthermore, they will be better able to aid you in an emergency.

Get Your Swim Caps From Kiefer

Kiefer Aquatics was started in 1947 by Adolph Kiefer, who pioneered many developments in the aquatic community. Today, we continue to strive to reinvent your swimming experiences. With more than 73 years of industry experience, we're proud of our collection of swimwear, apparel, gear, swim aids, backpacks, and other swim equipment.

We provide a customer satisfaction guarantee because we know we offer the best quality for the best prices. We constantly add to our collection and currently have thousands of items and designs. We have tons of colorful and fun swim caps that can make your swim experience unique and help you stand out. Take a look at our swim caps and find the perfect fit for your next water adventure with Kiefer Aquatics.

Learn More About Swim Gear: 

• The Hidden Benefits of Swimming With Swim Fins
• Swim Gear Guide: Five Things All Swimmers Should Be Using In Their Training
• Swim Fin Sizing Made Easy!
• Center Mount Snorkel Explained
• How to Take Care of Your Swim Gear
• Restringing Racing Lanes – The Fast Way!
• Ordering Racing Lanes