7 tips for swimming in cold open water - Planeta Triathlon

There's nothing like open water swim training. Yes, the pool is necessary, efficient and its temperature is more than pleasant, but moving through its flat water has nothing to do with doing it in the sea, the river or the lake. We have discussed it many times.

In addition, in this time of new normality, it may be that your pool is closed or that it requires a very complex programming that only allows you to go on certain days at certain times, which can completely throw off your training routines.

To this must be added that the days are getting shorter and temperatures are falling, which means that the open water season is inexorably coming to an end.

But don't worry: you can still go to them with guarantees, and with the advice that we share with you, do it safely and without having to deal with pool waiting lists.

Prepare the session in advance

From now on you have to deal with the risk of hypothermia.

To reduce it, prepare the backpack with more than just your swimming equipment: pack extra towels, warm clothes, high-calorie food (gels, bars, fruits), some hot drink in a thermos (tea or coffee), and a warm blanket.

Before heading out, check the air and water temperatures, thinking that wind chill and high humidity amplify the effects of hypothermia.

Use the right material

Think that your usual wetsuit may not be enough. The water temperature plummets in the first weeks of autumn, hovering between 16 and 22 degrees.

Your tolerance for these temperatures will depend on what you have swum throughout the year, but our recommendation is that you invest in an open water specific wetsuit and one that is of an appropriate thickness.

Also, if you live in a cooler environment, expect to add neoprene booties, gloves and hood.

Enter the water slowly

The shock of too cold water is the best way to have a bad day.

Go in very slowly, and at first up to hip height. Go walking while your wetsuit warms up. Then, submerge completely to allow your head to adjust.

If you are not sure, use a buoy to maintain buoyancy.

After this period of normalization you notice accelerated breathing or a very cold head, it is better that you go out. Hypothermia, like hypoxia, leaves us speechless, so if the cold has settled inside us, it is better to get out before our brain begins to lie to us.

Don't stop moving

Once the water temperature normalizes, you have to swim. As long as you have calories, movement will generate heat and combat cold.

If mid-workout you notice you're getting cold again, get out, and keep moving until you're dry. Walk around the area while you cover up and dry yourself with a towel. Keep in mind that the flow of air over your body will draw moisture away and movement will generate heat.

train with peers

The best time to go swimming in open water is in the morning or at sunset, the times when the water is traditionally calmest.

In these two periods of time, the big problem is the obliquity of the sun, which considerably reduces visibility. Hence, if you do not have a protected bathing area, we strongly recommend taking additional security measures.

The best thing, without a doubt, is to go accompanied, or at least notify where we will be. Remember that a few months ago we talked about the Orca Open Waters SW, which includes an SMS sending system to avoid problems.

If you do not have it, remember to send a whatsapp, email or SMS when you have left the water.

However, it is best to have your teammates next to you, as observers, or training with them.

If you have them on the shore, checking, remember to swim with a high visibility buoy.

dry off as soon as possible

Have you finished swimming? Being wet is now your worst enemy. Dry quickly. Have your towels and a change of dry clothes handy.

If conditions are colder, prepare your vehicle so you can get in right away and turn on the heat.

Change your clothes so you don't spend the calories you have left fighting the weather.

eat and drink

Swimming in open water burns more calories. Once out, it's time to recharge, preferably in a quick and digestible form (eg simple sugars), for faster action.

Also try to include a hot drink, but not at a high temperature either, because you will notice a very large contrast that touches the burn.

Final Note: Safety First

Keep in mind that hypothermia is serious, so when in doubt, forgo open water swimming, and if possible don't go alone.

This article, written by Patrick Smith, was published in Training Peaks on September 28, 2020.

About Patrick Smith

Patrick Smith is a USA Cycling licensed Level 2 TrainingPeaks Trainer. He offers advice, fully customized training plans and pre-written training plans that can be purchased through the TrainingPeaks plan store.

You can learn more on his TrainingPeaks training page, on his website, or by contacting him.