Tips for swimming in cold water (or heat): Conquering Mercury Part 1

There is nothing more unpleasant than being uncomfortable during a long ride, swim, or run. Even the slightest annoyance be it cold fingers, a nagging blister, or a growling stomach can zap all your motivation and ruin your workout. Since I am so lean (3% body fat) coupled with poor circulation, trying to train in the cold is the worst. The good news though is that this is easily solved with proper preparation and some foresight. However, if I over prepare, I end up becoming too hot and sweaty, which is equally unpleasant.

Below, I have compiled a group of my temperature guidelines and weather tips that I follow to get me through any workout purple finger free and warm but not sweltering. In the first part of this three part series, I will talk about how to properly prepare for the swim both in and out of the pool.

Usually, most pools are between 78-85 degrees depending on if it is inside or out, heated, or used for competition versus recreational uses. Many swimmers are quite comfortable in this range with just a basic suit and a swim cap. If you get hot, then nix the cap. At some pools, especially ones that offer aqua-aerobics classes and cater to an older crowd, the temperature can be between 85 and 95. In these rare instances, make sure you hydrate very well before and during your workouts to prevent overheating and dehydration. It is hard to gauge sweat loss in the pool, so drink to thirst. This will keep your body cool and functioning properly as you reel off those hard intervals.

If you are like me and get uncomfortable with anything underneath hot tub level, then you may want adapt some open water swim tips like wearing a neoprene cap or double capping at least until I warm up. I also do a good, dry land warm up consisting of jumping jacks, a resistance circuit of bands, crunches/core work, med ball throws, and/or plyometrics, before getting in so my body is already warm and the cool water feels refreshing instead of unpleasant.

On occasion, the pool can dip below 70 degrees like when the heater breaks, a coach goes insane and wants to torture swimmers (it’s happened), or if the pool is outside and is unheated. In these situations, break out the wet suit. Also, keep moving and limit your time hanging onto the wall. Of course, a mug of hot chocolate is essential for when you hop or sprint out.

Open water swims are a different matter, and I opt for a wet suit more often than not. If the temperature is between 70-74°, I usually wear a sleeveless one while anything underneath 70 requires me to go full sleeved. (Note that in USAT and WTC races, when the temperature is above 76, age groupers who are aiming for the podium, cannot wear a wetsuit. Check with the race organizers or the USAT website for specific rules). Swimming in cold water presents some different challenges. If you plan on swimming in even colder temperatures, you may want to consider not only a long sleeve wet suit but also a thicker one. Other considerations include, wearing neoprene booties and gloves.

As you swim more in varying pools and open body of waters, you will get a good feel for what you specifically need in each temperature range. Next week I will discuss cycling with all of its many intricacies and tricks to keep you cycling through out the year and in all conditions, so stay tuned.

Have a great week of training!

Chris Hague is the assistant coach for triswimcoach.com and competitive triathlete in both the half and full Ironman distances. For more, check out http://triswimcoachonline.com/tri/about/

Swimming in Cold Water

I’ll be the first to say, I hate the cold! Cold air, and especially cold water.
14 years of competitive swimming, I never once got used to or enjoyed jumping into a cold pool.

These days, I prefer open water swimming to pool swimming, but refuse to get in our local Pacific Ocean until it gets up around 66 degrees or so. Anything below that and I’m known to turn various shades of purple!

There are many triathlons where cold water is part of the challenge- especially the early season ones, like April and May. What can you do about cold water? There are several things. Here is a list of tips to minimize the negative affects and the uncomfortableness of cold water swimming.

1. Wear two caps. You lose most of your heat through your head, and doubling up your capage helps keep you warm.

2. Wear a neoprene cap. Neoprene is meant for cold water more than standard latex.

3. Wear a wetsuit, but more specifically, a full suit. The sleeveless suits allow heat to escape through your armpits.

4. Put in earplugs. When the water drops below 60 degrees, I think earplugs become necessary- and they do work well in keeping your core temperature up.

5. Practice swimming in cold water before your race. It can be a shock to your system that can lead to hyperventilating or a panicked feeling. You will want to swim slowly until you get your breath. The first time you experience this it can throw you off, but with practice, you will get used to it- and be able to relax into your swim.