Cold Water Tips

I found a thread on Active.com Tri forum dealing with cold water. I summarized some of the cold water tips that may be helpful for Cohasset. I don’t know for sure the average water temp for that time of year, but I’m guessing low 60s.

Remember your head! Most of your heat escapes there. Wear a silicone swim cap if you can... or at least another cap underneath the race cap that you will receive. The silicone will help keep the heat in your body better than latex will. Neoprene is the best for keeping the heat in, but it will cost you $$$.

Jog for a while before the start, maybe 5 – 10 minutes slow and even, then pull on the wetsuit, and keep moving. If the air temp is already quite warm, delay putting on the wet suit. Three minutes before the start get in & swim, easy, but with full attention to form. Let the water get into your wetsuit & warm up. Then hit that first 100 yards pretty steady, but not too hard to get your body temp up, and hang on. Getting the water inside the suit warm is the purpose of the wetsuit, so do anything you can to get it in & heated up before the gun off. A more comfortable way to get water into the wetsuit and warm is to take a thermos of very warm water and pour it into your wetsuit before getting into the water. If you're in a wave start that has you waiting a while, pour more warm water into your wetsuit as you wait.

If the air temp is cool when you get out, put on a heavy insulated hooded jacket and keep moving to keep your body warm. Wear old socks until getting into the water for the start, and ditch them at the waters edge.

Whether the water is cold or not, remember to BREATHE! This may be the most important tip. Be sure and completely exhale on your breathing. Cold water makes your body naturally want to hold on to oxygen. If you don't expel all of the air in your lungs, you will be taking shorter breaths during each stroke, causing you to become more oxygen deprived and thus causing hypothermia symptoms. Be sure to take full breaths in, and then completely exhale in the water.

Lastly, take it easy. Your heart rate will naturally be higher automatically given the water temperature. Slow down and relax. Have a good swim!