On frigged water swimming... 

While the triathlon race season warms up, the water we swim in remains cold. Swimming in frigged water can be challenging, even debilitating. I remember a spring training session in Lake Placid, NY. My brother and I decided to go for a swim in Clear Lake. We both put on our wetsuits and doubled our swim caps. Where Mike swam along without a problem, the cold water shocked me into a panic. I couldn't see or breath. I quickly turned to my back and kicked my way to shore. In light of this event, I'd like to share a few techniques to help you prepare for cold water swimming/racing:   

1.) Warm up with your wetsuit on. Prior to the swim, take a jog down the beach. This should increase heart rate while building up the heat in your suit. 

2.) Take a gallon jug of warm water with you on your practice swim/race. Pour it into your suit right before you get in the water. This prevents cold water from getting into your suit when you first enter the water. The warm water will exit the suit quickly, but it prevents the initial shock that leads to panic.

3.) Practice swimming in cold water 4-5 times before the race. Take some warm dry cloths and a buddy down to the water and get in for 5-10 minutes. Just warm up and see how your body reacts. Practice using any gear you will wear during your race. 

4.) Get into the water the day before race day. Know what your up against and how your body will react. 

5.) On race day, expect that your initial plunge in the water will shock your body. In other words, expect discomfort and know that you have the power to control it. Force yourself to breath slowly: we have a tendency to hyperventilate in could water situations. Keep your head down for 5-10 strokes before sighting. Keeping your head down and allowing other people to sight for you will help you get into a rhythm. Find a rhythm as soon as possible. 

6.) If you panic, there's no need to push through. Pushing through may actually slow you down later on in the race. Instead, lye on your back and breath. It only takes a few seconds to get your mind back on track. Then, return to racing. You have the entire bike and run to catch back up!   

Let me know of any questions you have.

Jon Fecik--USAT Coach

jafecik@gmail.com