How can I prepare for my first open water swim of the season?
We find ourselves able to swim in open water before going back into the pools due to this pandemic. How much we swim will depend on the water temperatures, of course, but how can we prepare for open water swimming? Coach Tim Ansell discusses.
If you haven't been in open water before, it can look intimidating, but whether it's an ocean, a river or a lake, water is just water. That might sound simplistic, but all it means is that swimming's underlying skill set is the same wherever you are. Once you realise that things get a lot less stressful, acclimatising to the temperature is key to enjoyment and encouraging you to go back in regularly.
The secret to acclimatising to cold water is just to swim in it, often at least once a week, and preferably two or three, gradually extending the time that you stay in the water. Get out if you are not comfortable, and don't set time goals for staying in the water. It is easier to start your swimming career in summer when the water temperature is at 16°C or above and then continue swimming as the temperature drops.
Swimming in cold water
The first thing that happens when you get into cold water is the cold shock response, the initial gasp, rapid breathing and increased heart rate and blood pressure. It may help to develop a routine that allows you to both acclimatise and build your confidence. As you enter the water until about thigh deep, squat down and scoop up water into the neck of the wetsuit to fill with water, this will help to move the suit around and find it's position on your body—splash water on your face to help your body adapt to the temperature. If need be, you can also hinge at the hips, bend over with a deep breath, place your face in the water, and slowly breath out, this will help to regulate your breathing in the cold water, do this a couple of times to calm the breathing and you're good to go. It's after this moment that the benefit kicks in, the layer of water trapped between the skin and the wetsuit warms up.
Going into very cold water (typically less than 10oC) can cause numbness and pain, particularly in the extremities, such as the hands and feet. Neoprene socks and gloves can help protect your hands and feet.
It helps to have a mindset which, embraces the rejuvenating effects of the cold water. People vary in their tolerance of the cold water (and it isn't just a matter of body fat), but everyone can increase their tolerance by swimming in it. Almost every swimmer, no matter how experienced, has some sort of mental block regarding open-water swimming.
Anxiety and Open Water
For many, it's anxiety that's distracting enough to make them swim off course, miss drafting opportunities or over-exert themselves. But for an unfortunate few, it can be a real fear that disrupts their breathing to the extent that it might ruin their swim and risks causing a panic attack. It's easy to oversimplify the problem as a general dislike or fear of open water, but chances are there's a specific aspect of it that triggers your anxiety. Some classic 'triggers' include:
Murky water
Deep clear water (causing a feeling of vertigo)
Cold water
Claustrophobia from the wetsuit and/or the swimmers nearby
Plants or fish brushing against you
Disorientation
The trick to overcoming your mental block is to identify and address it in a controlled way. Gradually expose yourself to the trigger in a safe setting, perhaps with a friend or coach, so you can progressively get used to dealing with it while remaining calm. Know your limits and stay within them, building up your time in cold water gradually.
Making the transition from pools to open water can be a challenge in a world with no walls. As there are no walls to push off from, you will be swimming continuously; don't swim too far on the first outing, gauge how far you can swim without getting too tired, swim along a bank or shore. Always swim with someone else even if they are spotting you from the shore and swim within your limitations. Using a swimmers tow float can add confidence as it increases your visibility, and you can use it to rest on if needed. Always wear a brightly coloured silicone hat, goggles you can transfer from the pool to open water, or you can try those with the wider lens for increased vision or even to the mask. You can even try the different tints for the changing light conditions. It comes down to how comfortable you are with your equipment to overcome any of the triggers mentioned above.
Wearing a Wetsuit
Wearing a wetsuit is an entirely different sensation from swimming without one. For some, it can be a little strange at first, but with the added buoyancy and tailored design, wetsuits will help you swim and will help you achieve a faster swim time. The first thing you'll notice, it's a tight fit; this is normal as they're designed to give stability and buoyancy to the core of the body. A good wetsuit will have good quality neoprene and the range of motion around the shoulders. Flexibility is required here to enable you to achieve a full stroke with your arms. The foundation of any good stroke comes from the body position in the water; try to relax and use the neoprene to its full advantage. Don't forget the 'lube' a wetsuit can get uncomfortable during a long swim. It rubs against your skin and can create painful rashes. Lubricant or an anti-chafe stick can help around the neck, and armpits are some area's to benefit from lubricant application.
The general stroke of choice tends to be 'front crawl', although breaststroke can help at times with sighting or to catch your breath. The wetsuit design complements the front crawl stroke as you are more horizontal in the water with less rubbing or chafing around the neck.
Navigation
A crucial aspect to open water swimming is learning how to sight to navigate yourself around the swim course. Sadly, there is no blue line on a lake floor, so how do you know where you are going? You'll need to 'sight' the swim buoys or landmarks, such as trees, buildings, race signage, etc. This is a great skill to start practising in the pool. Learn how to sight and practice this technique. You want to avoid going off course and swimming further than you need, which will only use extra energy. Learning to sight efficiently is essential.
Further Benefits
Finally, the health benefits from open water swimming are not to be ignored. When you swim outdoors, the cold water stimulates your parasympathetic nervous system (PNS), which is responsible for repairing the body. Stimulating the PNS promotes a feeling of relaxation, often with a sense of contentment.
When we become cold, blood rushes to our organs, making our hearts work a little bit harder. Every time you swim outdoors, the cold water boosts your circulation by pumping blood through your capillaries, arteries and veins.
Swimming in cold water makes your body work harder to keep warm, which increases the number of calories you burn. The colder the water, the more energy your body will convert from fat to fire up your metabolism and keep your core temperature stable, therefore an increased metabolism.
Immersing your body in cold water for some time can shock the immune system and help produce more white blood cells and more antioxidants. This can help to boost your immune system and reduce your risk of heart disease and cancer.
Qualified as a coach in 2010, in 2014 began coaching with a local Triathlon Club, in 2018 completed BTF level 3 coaching course. 5 years later still enjoying the training but now concentrating on the coaching. Sharing knowledge, helping and supporting athletes achieve the best they can be.
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