Tips to help reduce dizziness after your swim

A common problem in triathlons is the dizziness you feel when you exit after a long swim and are running or walking into transition. This is caused by the rush of blood away from the head, when standing after being horizontal in the swim for a long period. Sometimes called benign positional vertigo (BPV).  It is short term and will go away, but it never helps you with a fast transition time.
So here are some simple steps that you can try, which may help you reduce the occurrence.

• At the back end of your swim, the last 50 – 100m start to use your kick more, not only with this improve your time, but it will improve the circulation of blood in the legs and feet, reducing the possibility of a sudden change when you stand up.
• Draft in the swim – how crazy is that, how does this help my transition times and reduce dizziness. Its well known that there are several benefits to drafting.
  1. By drafting you are using less effort in the swim, maintaining your time but also reducing the effort, which will help lesson the chance of that rush of blood.
  2. With a reduced chance of dizziness you will enter transition fresher and will be quicker.
  3. Because drafting reduces your effort your bike time will be improved as you will be fresher.
• Hydration – make sure you continue to take on fluids right up to race time. Proper hydration is crucial to perform at your best and is a possible cause of dizziness if not correct. So make sure you take on the right amount of water and sports drinks before your race.
• Ear plugs – getting water in your ears during a swim can make you feel dizzy until the water has been able to drain out. Wearing ear plugs will lesson the affect.
• Blood sugar levels can drop off during a long swim, make sure you eat properly before the race as you won’t be able to during the swim.

 
Take some time to try out the ideas above until you find the one’s that work for you.

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