Swimrun 201: Mastering the Swimrun Minutiae

You have done a few swimruns. You have the basic kit sorted. Now you are starting to notice the fiddly bits — how do you manage the tether during a long run? Where do you put 12 gels when you are already wearing everything you own? What do you do about sunscreen when you are wet for eight hours?
Episode 329 is our Swimrun 201 breakdown of all of it. The advanced topics that come up after you have done a couple of races and started asking better questions. We go deep on tether management, kangaroo top organization, gel storage strategies for long and short races, hydration on the move, sunscreen, eyewear, spare gear, and all the small things that separate a comfortable race from a chaotic one.
None of this is stuff you figure out on race day. It all requires practice, iteration, and a willingness to run through a puddle with a flask stuffed down your wetsuit to see if it actually works. We have done all of that so you do not have to start from scratch.
If you are new to the sport, go check out our Swimrun 101 episodes first. If you have done a few races and you are ready to get serious about the details, this one is for you.
In this episode:
00:00 Intro — advanced topics in swimrun
01:23 Tether management — wrapping, bandolier, and why we keep it engaged
03:42 When to disengage the tether and where to store it
05:00 Tether thickness — micro tether vs. standard and when to use each
06:07 Attaching the tether to your pull buoy setup
08:14 The kangaroo top — why it becomes mandatory at World Series distance
10:21 Kangaroo top organization — what goes where and why
12:33 Gel storage systems for long races including Ötillö
14:49 Paddle storage while running — hands free vs. holding
19:20 Hydration on the move — collapsible flasks and how to carry them
21:43 Carrying 12 to 15 gels — the bandolier method and interior wetsuit pockets
24:02 Caffeine gel placement and micro-dosing on long runs
26:24 Gel wrappers and trash management during the race
26:24 Gels in your socks — a legitimate strategy
27:00 Sunscreen — the biggest unsolved problem in swimrun
28:46 Salt tabs and how to carry them
31:04 Comfort items — ginger chews, mustard, and what saves your race
31:30 Waterproofing everything you carry
32:00 Spare gear — goggles, bandages, and what is actually worth packing
33:14 Wrap up