Tips to cope with cold water in open water races

A lot of open water swimmers hate the cold, both the cold air and especially cold water. There many people out there that they don’t go near the ocean until it gets up around 20 degrees C. Cold water can not only be unpleasant and draining, it can also be dangerous. If you’re training at temperatures under 20 degrees Celsius, it's always best to do it with a partner, just in case.

There are many triathlons where cold water is part of the challenge—especially the early-season ones in April and May. What can you do about cold water, other than be uncomfortable, get an ice cream headache, and use up lots of your body's energy just trying to stay warm? Here is a list of tips to minimize the negative effects and the uncomfortable feelings that can result from cold water swimming.

• Wear two caps. You lose most of your heat through your head, and using two caps will help you keep your heat in.
• Wear a neoprene cap. Neoprene is better suited for cold water than standard latex.
• You also lose lots of heat through your feet. Neoprene socks are a good idea, but you may want to use these mostly on training swims, as they can be a hassle when it comes to transitioning to your bike on race day.
• Wear a wetsuit—but more specifically, a full suit. The sleeveless suits allow heat to escape through your armpits. Keep in mind that, according to USA Triathlon rules, wetsuits are allowed at triathlons with water temperatures of 75 degrees Fahrenheit (that’s around 24 degrees Celsius) or below.
• Put in earplugs. When the water drops below 16 degrees, I think earplugs become necessary— and they do work well in keeping your core temperature up.
• Practice swimming in cold water in the weeks before your race. At first, 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 catch 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.
• Do a significant warm-up the morning of your race (10 to 15 minutes, minimum). This will minimize the shock effect that cold water can have and allow you to get into a stroke rhythm much faster.
• Blow bubbles before taking off on your swim. When the cold water hits your face, the shock causes your lungs to contract, causing breathing problems. Go waist deep into the water and submerge your face to blow bubbles. This helps alleviate the shock of the cold water.

Use these tips not only to help your body tolerate cold water swimming, but to use it to your advantage and gain a leg up on your competition.

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