How to Combat Cold Water Temp at IM Arizona

Triathlon Forum
1

I have a low tolerance for cold water temps (not sure if this is due to low body fat percentage - seems to be common attribute among other training team members that have similar low tolerances) and concerned about upcoming water temps at IM Arizona in November where water temp is in low 60’s. Curious if anyone has any advice on how to combat these cold water temps. I am considering the Blueseventy Thermal Helix wetsuit, and I already have the neoprene swim cap and booties. Thanks in advance for the help!

2

I have a low tolerance for cold water temps (not sure if this is due to low body fat percentage - seems to be common attribute among other training team members that have similar low tolerances) and concerned about upcoming water temps at IM Arizona in November where water temp is in low 60’s. Curious if anyone has any advice on how to combat these cold water temps. I am considering the Blueseventy Thermal Helix wetsuit, and I already have the neoprene swim cap and booties. Thanks in advance for the help!

I suppose it depends on what you mean by low tolerance for cold water. Do you mean you don’t like it or your body is adversely affected by cold water? If it’s the former you need to toughen up and be a bit more resilient!

3

My body is adversely affected by cold water temps - I did an early season half-ironman where the water temp was 60 degrees. I completed the swim, but probably had early stages of hypothermia in T1. My body was convulsing terribly but managed to get on the bike. It took 20 miles on the bike before I could get warmed up and operate at full strength. While this was a terrible experience and one of my worst races, it made me recognize and learn that I need to do something about it in time for double the distance in the same water temp at IM AZ - any suggestions?

4

Earplugs? Neoprene cap under your race cap? I’ve heard that both make a difference. I did a HIM this year at 61 degrees water temp and I was in a shorty wetsuit. I was fine but I swam only 1.2 vs 2.4 mi in those water temps.

5

Pour water into your wetsuit before you get into lake / river whatever the swim is there. Room temp to warm water. The water in your wetsuit warmed up to body temp is what keeps you warm. Well that and peeing in there. But that’s on the way to hot tub warm

6

I wore a scuba hood at Norseman and was fine in the 57-58 degree water:

https://www.amazon.com/gp/product/B000V9JSVC/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Not sure if it’s allowed at Ironman events, though.

I still dropped out due to cold halfway through the bike, but that was due to 39 degree temps and heavy wind and rain. But I was warm enough after the swim.

7

Try tripling up on your swim caps. First layer can be nylon (see what’s under Michael Phelps’ top cap) then the neoprene, and finally, whatever the race makes you wear anyway.

My best race performance was at IMAZ, but I lost too many precious minutes warming up in T1 due to hypothermia.I have less cold water tolerance than I used to, and the scary part is that I feel it in my heart :frowning:

8

I wore a scuba hood at Norseman and was fine in the 57-58 degree water:

https://www.amazon.com/gp/product/B000V9JSVC/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Not sure if it’s allowed at Ironman events, though.

I still dropped out due to cold halfway through the bike, but that was due to 39 degree temps and heavy wind and rain. But I was warm enough after the swim.

Thanks for the tip! I believe that as long as the neoprene is no more than 5 mm, you should be good to go.

BTW, did you have any chafing issues with the neoprene around you neck?

9

Piss in your wetsuit before you get in. I did this at world’s last year when lake michigan was in the mid to low 60’s (as did a lot of the rest of my wave as evident by the puddle on the dock), it certainly helped.

10

Blow bubbles.

Sacrifice 30 seconds of your swim, and put your face in the water and blow out your nose. Come up, do it again. Come up, do it again. Then count 3 and get to it.

In my past I’ve hated cold water swims, however between the 2 races I’ve done with sub 60 to 60 range temps, getting the initial face shock over and familiar did wonders on the second race, had a much faster time.

11

I wore a scuba hood at Norseman and was fine in the 57-58 degree water:

https://www.amazon.com/gp/product/B000V9JSVC/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Not sure if it’s allowed at Ironman events, though.

I still dropped out due to cold halfway through the bike, but that was due to 39 degree temps and heavy wind and rain. But I was warm enough after the swim.

Thanks for the tip! I believe that as long as the neoprene is no more than 5 mm, you should be good to go.

BTW, did you have any chafing issues with the neoprene around you neck?

I actually had less chafing than usual. I usually get a raw spot, but having the hood go all the way around without a seam protected me from the wetsuit velcro.

12

you’ve had some good advice here already.

i’ll add that at some of the really cold, long races (celtman, norseman) people are apparently using heating pads. like the big stick-on kind that people use for back pain. not sure where that sits on WTC rules, but it seems like it would really help with the cold, and be easy enough to just peel off in T1.

-mike

13

you’ve had some good advice here already.

i’ll add that at some of the really cold, long races (celtman, norseman) people are apparently using heating pads. like the big stick-on kind that people use for back pain. not sure where that sits on WTC rules, but it seems like it would really help with the cold, and be easy enough to just peel off in T1.

-mike

I was wondering about something like this or the sticking a punch of hand warmer pads we use for skiing would work

14

Pretty normal temps here on Lake Michigan, except this weekend. Putting your face in makes a big difference. From there, go out really easy, keeping your breathing rate down until you adjust after a minute or two. If you do suck in cold water and “lose your breath” (like getting the wind knocked out of you), you just have to relax, do breastroke for a minute and then start back nice and easy. It’s happened to me a couple times in races in cooler water and in training.

15

Booties may not be allowed if it’s over 60
.

16

Take a look at the “Swim Cap Sandwich” described here https://www.desotosport.com/products/greengoma-wetsuit-rubber-swim-cap

It might be worthwhile to have an insulated bottle of warm water to pour into the suit before you get into the water (think peeing in your wetsuit… but getting the water at chest level down)

Also, consider putting some hand warmers into your bike shoes before the race… this will really help the cold feet on the ride. If nothing else… knowing that you have warm shoes waiting might make the final minutes of swimming a bit better. (BTW… I kept forgetting to pull the hand warmers out of my shoes in the morning… so now i put them in socks/stocking that i leave hanging out. This way i see them)

17

I didn’t think the water is that cold in IMAZ.

When I did Alcatraz in '13 (the year they moved it up to March), the water was about 50. That was cold.

  • Silicone Cap as base to latex Cap for insulation

  • But some vaseline on your face to create a buffer between the

  • Don’t worry about hands/ feet @ water temp above 60. - Just dry off in transition and get socks on. If absolutely necessary - use gloves but be prepared to toss them halfway thru the bike.