How To Prepare For Cold Water Swimming

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Want to get faster at the swim in tri? "Go far the open up h2o," your coach will probably tell y'all. But, you might debate, the water's too cold—particularly in the late fall. While in that location is definitely a lower stop where no one should go out swimming in (sub-50 degrees F is when things tin get sketchy), it's too tough to fence that pond in the pool for months on end, then jumping into icy h2o for your early-season tune up is a good strategy. This year in particular, with express/no opportunities to race, your open-water skills have probably rusted solid. Besides, no affair how fast of a swimmer you are in the puddle, if you lot're not adapted to chilly h2o—or prepared with the correct gear—you'll probably struggle more than than the slower swimmer that'south been icing it out in the belatedly fall. Trust me, I've been the bad swimmer who prepared in the cold water, only to beat my poorly adapted fishy competition. Just yous can't do it on your ain—you'll also need some cold-water swim gear to help yous through.

So if you lot've got a sea near you that's merely starting to dip nether the 65-degree F mark, and yous don't have any wellness issues (it's e'er all-time to check with your doctor commencement), now is the time to dip in your toes. Even if it'due south just for a short 20–thirty-minute swim one time per calendar week, it'due south fourth dimension well spent if you lot're planning on eventually racing anywhere with dank temps. Learning how to breathe properly, building up tolerance, and fifty-fifty just realizing that even though information technology'due south cold, information technology'll become better after a few minutes, are all things you lot don't want to wing on race morning. With that in heed, there are some essentials that volition help you lot bargain with the temps, regardless of your prep work (or the lack thereof). Commencement we'll talk virtually some strategies for coping with chilly water, how to wear the right gear and when, and so look at some cold-h2o swim gear:

To Experience Better In The Cold Water, Exist In The Common cold Water More than

Though nosotros touched on this higher up, it's and so important, information technology bears repeating. I know people who take tried to acclimatize to cold h2o by submerging themselves in water ice baths: It sounds crazy, but it actually helps! Not everyone lives past a chilly trunk of clean and accessible water, then if that's you, inquire around to see if there are any local pools with a reputation for existence on the chilly side. Pro tip: High-level competition pools are more often than not colder than your local YMCA. Deport in mind nosotros're talking about swimming pools that are likely in the 72–80-degree F range, but you can also probably find unheated outdoor pools (they'll exist the empty ones) that are much colder. If you do accept that super cold trunk of water nearby, exist sure you lot're properly equipped with skilful cold-water swim gear (nosotros'll get to that soon), as a few simple and cheap accessories tin can make a huge departure. Spend some fourth dimension in these bodies of h2o, and your own body will thank you on race twenty-four hours.

Make A Splash

Whether you can acclimatize or not, there are a few things you can do on the spot to help reduce cold-water anxiety. If possible, don't permit the kickoff time your face hits the water exist when the gun goes off. Yes, being in the common cold h2o sucks, but information technology's going to happen, and then information technology'southward amend to get some on you lot—whether it'due south in the form of a warmup or simply past splashing water on your head and face repeatedly. The last affair y'all desire to do is go from super warm in your cozy wetsuit to super common cold suddenly. This can cause your lungs to contract and make you exhale in sharply, whether yous want to or not. Y'all also might get the dreaded ice-cream headache that'll probable go abroad after a few minutes, but tin can make for a very uncomfortable outset. The more water y'all can go on your body—your head in particular—before the race or the swim starts, the better.

Layer

Simply like when yous're going out for a ride or run, it's important to layer on your gear. Even if you lot don't have any of the cold-water specific gear we'll talk most below, you tin can still style some DIY thermal stuff with what yous already accept. For the coldest swims, veteran triathletes recommend the "cap sandwich": Commencement, a latex cap on top of your blank head—roofing as much every bit y'all can, particularly the front end—then, a neoprene cap if yous accept it, or a thicker silicone cap if that'due south all you've got, finally put your race cap or another sparse latex cap on summit. The idea here is that you lot'll have a nearly dry out head with a layer of warm, relatively dry, air between you and the icy depths. Same matter for your torso—if you have a long race suit, be certain to wear that underneath your wetsuit, fifty-fifty if you're non racing. Better however, throw your about maximum coverage swimsuit (jammers for guys, one-piece for ladies) underneath that race suit as well.

After Yous're Cold, Get Warm Fast

Anyone who swims in common cold h2o regularly knows that fifty-fifty the slowest swim can wipe you out for hours if yous're not careful. Your body uses a TON of energy just to keep you warm—more so if you're a typically fit and graceful triathlete—and so you may have that "long-ride-tired" feeling. The best manner to gainsay a day of lethargy (unless that'southward what you're going for!) is to make sure y'all get full-body warm right after y'all hop out of the h2o. Cold acclimatization is important, but staying cold for too long subsequently the swim is just a recipe for unnecessary fatigue. Right when you lot're finished, be sure to leave of your wet gear immediately, put on as much dry out stuff as y'all have—heavy shirt, jacket, socks, and a thick chapeau—and movement effectually. Grab a hot java, tea, or even just a mug of hot h2o to help reheat your core as fast as yous can. The quicker you exercise this, the quicker you'll be prepare for your next conditioning.

Now that nosotros've gone through some basic cold-water coping strategies, permit'due south look at some common cold-water swim gear that'll make the whole ordeal even easier:

Common cold-H2o Swim Gear: Earplugs

Mack's Pillow Soft Silicone Putty Ear Plugs

Starting at $3.50 for two pairs, Amazon.com

These are at the superlative of the list for a reason: Veteran cold-h2o swimmers swear by these inexpensive silicone ear plugs considering they mold to your ears, proceed water out, and increment coverage in an surface area where cold water can enter and cause problems. While good ear plugs volition never supervene upon a wetsuit and practiced head covering, they can foreclose issues related to the inner ear and common cold water. Wearers report less disorientation both in and while exiting the water, and a more comfy cold-water swimming experience altogether.

Common cold-Water Swim Gear: Cap

Zone3 Neoprene Swim Cap

$35, zone3.com

This is the kind of cap you need when temperatures start to dip under 60 degrees F. Though information technology'south nothing fancy, this 4mm neoprene cap with a velcro strap can either be worn solitary or sandwiched with a latex or silicone cap underneath for extra warmth.

Roka Maverick MX Wetsuit

$495, roka.com

Though it'due south non technically a thermal wetsuit similar the BlueSeventy an Deboer versions below, the MX is one of the thickest triathlon wetsuits bachelor—this means not but an increment in warmth, but too a big increase in buoyancy. If you wait to be swimming in temperatures 60 degrees F and above, and y'all're a newer or less-buoyant swimmer, the MX is a great solution for common cold-water pond that can still be used pretty much twelvemonth round without overheating. Bear in mind, the MX does not have a thick liner for temperatures under threescore degrees F, but you may be able to supplement it with extra clothing underneath.

Related: Reviewed: Roka Maverick MX Wetsuit

Cold-Water Swim Gear: Wetsuits

BlueSeventy Thermal Reaction Wetsuit

$65, blueseventy.com

This super warm version of BlueSeventy's pop Reaction wetsuit has a "zirconium" liner built in that's thicker and less h2o absorptive than their regular jersey liner. Boasting a softer, almost wool-like feel, this wetsuit combines a thicker liner with iv/5mm neoprene around the core for warmth and floation with thinner 2mm neoprene in places that crave more flexibility—like the legs, back, and shoulder. BlueSeventy says this accommodate volition work downwards to 48 degrees F (that'due south actually cold!).

Deboer Flōh 1.0

$1,000, Deboerwetsuits.com

No, that price is not a typo—if you want to get all in on flexibility and warmth, this is about as high end equally you can get with a wetsuit. Born in South Africa, where they know cold water, this deluxe wetsuit has a unique hydrophobic lining to help with buoyancy while retaining warmth and a soft feel. Combined with Deboer's limestone neoprene that's more buoyant and better for the environment than standard neoprene, this hand-glued wetsuit has a very specific cervix design that volition assist common cold h2o stay outside where it belongs.

Cold-H2o Swim Gear: Socks

BlueSeventy Thermal Swim Socks

$45, blueseventy.com

Though socks and gloves should probably exist at the bottom of your cold-water gear listing, well behind earplugs, neoprene cap, and thermal wetsuit, for those super common cold and long swims—think Norseman or Alaskaman—they're skillful to have. These socks accept a "zirconium" liner to help with warmth and an increased length to prevent water from coming in. The good news is these booties pull double duty once temps thaw out if you have a long run up to T1 out of the water.

Cold-Water Swim Gear: Gloves

Zone3 Neoprene Swim Gloves

$35, Xterrawetsuits.com

While these are expert for very cold swim preparation, be sure gloves are legal in any tris yous might want them for. Some race directors do non allow anything on your hands because they could contain webbing that could act as paddles. Either style, these long 2mm neoprene gloves with a velcro strap can exist worn over your wetsuit sleeves for all-time use.

Chris Foster is a former member of the U.Due south. National Elite Triathlon Squad and spent a decade traveling the world equally an ITU and short-course pro. He'southward made more mistakes in ten years of beingness a young and reckless triathlete than nigh people make in a lifetime, so he knows a matter or ii most what works and (more than chiefly) what doesn't. He is also the author of The Triathlete Guide to Sprint and Olympic Triathlon Racing.