Triathlon Dreams Start With The Swim

Angela Epelbaum, a triathlete based in Schwenksville, PA, has embarked on an inspiring swim training journey that has led to her finishing various distances of triathlon. Her path has taken her from being a non-swimmer to conquering long-distance swim events and triathlons. She shares her experiences, from learning to swim as an adult to achieving milestones like completing a half Ironman and winning a second-place medal in a 2-mile open-water swim. 

What Are You Currently Training For?

I’m currently training for IM 70.3 Musselman as well as three 1-mile swim races this summer, unless I get the courage to tackle the 2-mile races and bump up my race distances!

How Did You Get Into Swimming?

I had run quite a few half marathons and was looking for something new. I wasn’t ready to run a full marathon yet, so I needed a fresh challenge. A few friends from my local running club were signing up for the Philly Women’s Triathlon. At the time, I didn’t know how to swim properly or bike, but it seemed like an exciting new endeavor, so I signed up.

Shortly after, I joined a local triathlon group because I needed someone to teach me how to swim. The swim coach asked me to swim to the other end of the pool and back. Despite being in decent shape from running, I barely made it to the other end. The coach even moved me to a lane near the wall for safety!

How Did You Go From Not Swimming to Being Able to Swim the Half Ironman Distance?

I started swimming in January 2019 and signed up for my first half Ironman in September 2020. That race was canceled due to COVID, but I completed my first one in June 2021.

At the beginning, I didn’t think I could swim 300 meters in a pool, let alone finish a triathlon. I started with group swimming lessons, which felt a bit like being a child again. Six of us (all training for the same triathlon) shared a lane with a coach. We began with the basics, like blowing bubbles! I’d watch my 6-year-old in swim class and laugh because I was doing the same thing.

Each one-hour session only amounted to about 500 yards of swimming, but I stuck with it. By April, I was swimming 1,200–1,700 yards per session and warming up with 200-yard swims, almost the distance I needed for my triathlon. That progress motivated me to sign up for an Olympic distance race, which required a 1-mile swim in open water.

By July, I spent my extra pool sessions seeing how far I could swim without stopping. This wasn’t fun in the pool, but I also practiced open-water swimming during vacations.

When race day arrived, the Olympic swim went well. I panicked at first but pushed through and finished the race feeling exhausted yet hungry for more. Since then, I’ve done half Ironmans and open-water swim races. While I’m not fast, I’m steady and have endurance. In 2022, I won second place in an open-water 2-mile swim race, which is one of my proudest accomplishments.

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What Does a Typical Training Week Look Like for You?

Right now, I’m in the off-season, so I swim once a week for maintenance while focusing on cycling and road running.

In February, I’ll return to swimming 2–3 times a week. One session will focus on speed, while the other will emphasize form and endurance. My coach loads my workouts at the start of each week. By May, I’ll add one open-water swim per week, thanks to Mid-Atlantic Multisport, which sets up different courses weekly. Open-water swim season is short in Pennsylvania, so I take full advantage while it lasts.

How Do You Motivate Yourself to Get Into the Pool?

This is tough, I won’t lie! I like to get to the pool when it opens, which means waking up at 4:00 AM to secure a lane by 5:00 AM.

I have big triathlon goals, so I’ve had to learn to treat swimming as seriously as cycling or running. Every second counts in all three disciplines. Positive self-talk helps, as does focusing on the benefits of swimming, like how it aids recovery after a hard track workout and improves my breathing during runs.

I remind myself of these positives often, and it usually shifts my mindset.

Do You Have Any Advice for People Who Hate Swimming?

Find small things you enjoy about it. Be present and look for moments of joy, the way the morning light hits the pool or the sunlight glistens on open water.

I make up silly songs about my friends or play games like counting how many times I can sing a song chorus while swimming 25 yards. These small tricks make swimming a happier experience.

Above all, stay focused on your goals. If you want to achieve them, swimming may be necessary. If not, it might be time to find a new hobby!

What Are Your Goals?

It feels scary to say this, but I’d love to swim a sub-40-minute Half Ironman distance. Not only that, but I want to finish strong enough to set myself up for success in the rest of the race.

I’m also hoping to complete my first full Ironman within the next year. The swim is what scares me most because it’ll be the longest I’ve ever swum. Managing my anxiety for that distance will be a huge accomplishment.

Angela’s journey in triathlon and swim training shows that anything is possible with dedication and consistency. From group swim lessons focused on basics like blowing bubbles to achieving endurance swims and triathlons, her path is a testament to perseverance. Angela encourages others to find joy in the process, stay focused on their goals, and never let fear hold them back.

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