St Kilda Triathlon Club Coach on How How to Put on a Wetsuit for a Triathlon Swim
One of the most crucial pieces of equipment for any triathlon swim is your wetsuit. Athletes often struggle with getting into their wetsuits properly, which can lead to discomfort, restricted movement, and energy during the swim. There is also the very real risk of damaging your wetsuit by putting it on incorrectly.
Today, Coach Steve Davis from St Kilda Triathlon Club provides a step-by-step guide to putting on your wetsuit the right way. You can then head to the YouTube channel and check out the vid.
Step 1: Prepare Your Wetsuit and Your Body
Before you even touch your wetsuit, make sure you're wearing your tri-suit or swimwear underneath. I recommend applying some anti-chafing balm or paw paw cream to areas where the wetsuit might chafe around the neck. You can then apply baby oil around your ankles and wrists to prevent friction in those areas but also helps you slide in and out of the wetsuit faster.
It’s also essential that your wetsuit is completely dry on the inside. A wet wetsuit is harder to put on, so if it's damp from a previous swim, give it time to dry out or towel it off.
Step 2: Step In – Take Your Time
Start by unzipping the wetsuit completely and carefully step one leg into the wetsuit at a time. This is where many athletes rush, but trust me, taking your time here will pay off later. Make sure the wetsuit is sitting evenly on your ankles—no wrinkles or folds. Slowly work the material up your legs, one small section at a time, ensuring the suit fits snugly but not so tight that you’re constricting blood flow.
Pro Tip: Use Plastic Bags or Gloves
If you’re struggling to get the wetsuit over your feet, you can slip plastic bags over your feet before stepping into the suit. The bags will allow the wetsuit to glide up more easily. Similarly, wearing gloves, like dishwashing gloves, can prevent your nails from damaging the wetsuit material while you pull it on.
Step 3: Work the Wetsuit Up Your Body
Once your legs are in, start working the suit up your torso. Again, take your time, focusing on getting it as high as possible without forcing it. You’ll want to pull it up gradually over your hips and stomach, avoiding any big gaps or folds that might allow water to collect and slow you down in the swim.
A good fit around the hips and waist is crucial because any excess material here can cause drag in the water.
Step 4: Sleeves and Shoulders – Get It Right
When it’s time to put your arms in, start with one arm, gently pulling the sleeve up so it sits comfortably at the wrist, then repeat for the other arm. The key here is to ensure there’s enough room in the shoulders for full mobility. Triathletes often get this wrong by not pulling the wetsuit far enough up their arms, leaving the shoulders tight and restrictive.
Once both arms are in, adjust the wetsuit around your shoulders. You want the material to be smooth, with no excess bunching that might restrict your stroke or slow you down.
Step 5: The Zipper – A Helping Hand
At this stage, you’ll likely need some assistance. Most wetsuits come with a long cord attached to the zipper. Ask someone to zip you up, or if you’re alone, grab the cord and pull it up yourself while keeping your posture upright.
It’s important not to yank the zipper aggressively. Zip it up slowly, and if you feel any resistance, stop and readjust the wetsuit so it’s not overstretched or pinched in any area.
Step 6: Final Adjustments and Comfort Check
Once zipped up, perform some quick dynamic movements—rotate your arms, bend over, and twist your torso to ensure you have enough flexibility in your wetsuit. The suit should feel snug but not suffocating. If it feels too tight around your chest or neck, you may need to readjust. Pull the material away from those areas slightly to release any tension.
Check the fit around your ankles and wrists too. These are the key entry points for water, so make sure the wetsuit is flush against your skin without any loose areas that could trap water and create drag.
Step 7: Pre-Race Warm-Up in the Water
Before the swim, always try to get in the water for a short warm-up. Get in deep enough so that you can open the neck up and allow water to flow through the inside of the wetsuit. Then head out to dry land and release all of the water out at the ankles and wrists. This irons out any wrinkles or creases in the wetsuit and removes any pinch points. This not only prepares your body but also helps the wetsuit settle into place. You’ll then be able to feel any areas that might need a final adjustment before the race starts.
Common Mistakes to Avoid
Rushing the process: Many athletes hurry to get their wetsuit on and end up with a poor fit. Take your time and methodically work the wetsuit up your body.
Not enough material in the shoulders: If you don’t pull the wetsuit high enough, you’ll restrict shoulder mobility and tire out faster during the swim.
Overstretching or damaging the wetsuit: Be gentle and avoid sharp nails or rings that could tear the material.
Conclusion
A well-fitted wetsuit can make a world of difference in your triathlon swim. It provides buoyancy, helps with thermoregulation, and can streamline your movement in the water. But only if it’s worn correctly! Follow these steps, take your time, and make sure your wetsuit fits comfortably to set yourself up for success on race day.
Remember, a smooth start begins with a well-put-together wetsuit, and that’s one part of the race you can control with precision and preparation. Happy swimming!
