The New Triathlete
Tips for Cold Water Swim Starts
The March 2023 Polar Plunge swim event reminded me of some great tips I’ve learned for cold-water swims. The thought of going from a warm bed to 57 degree water gives sane people second thoughts about doing it, but there are some practices that can make the experience not only tolerable, but enjoyable. First, let’s look at some rules.
Under USAT rules wetsuits are legal if the water temperature is 78 degrees or lower. If the water temperature is between 78.1 – 83.9 degrees, wetsuits are allowed but you will not be eligible for awards. Wetsuits are prohibited above 84 degrees. Below 58 degrees, wetsuit are mandatory. Ironman
wetsuit rules are slightly different, so check each race’s Athlete Guide. For Ironman branded races, booties are permitted if the water is 65 degrees or less. Gloves are prohibited.
Pre-swim acclimation is essential; a sudden shock of cold water can make you gasp and compel you to keep your head out of the water. After you get your wetsuit on, do some arm circles to warm up your shoulders and your whole system. Consider doing bent-over rows with stretch bands to warm up your lats and back muscles. Deep breathing with a forceful exhalation also helps warm up your core.
After loosening up, wade out until you are thigh-deep. Kneel down and put your face in the water and blow bubbles – this is important to prevent the initial gasping reaction. After this, submerge your whole
head. This will take away the shock of the cold water when you start swimming. Your hands will be very cold, but you will get used to it in a few minutes. Swims are cancelled if the water is below 50 – 53
degrees.
Start slow and settle into a rhythmic cadence. The cold water will increase your adrenaline, and you need to fight the urge to go fast. Breathe steady, and don’t hold your breath between inhaling and exhaling, which cold water will encourage you to do.
When you stand up after a cold water swim, you may be dizzy and ‘unbalanced’ because of cold water in your ears. Ear plugs can help with this.
When you make it to shore, pat yourself on the back for doing a swim that many people shy away from.
~ Bob Gamble
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