How to Acclimate to Cold Water 6 of 8

If you are going to be exposed to cold water at a triathlon or a non-wetsuit swimming event it might be a good idea to develop cold tolerance and the associated physiological adaptations. While it seems like a smart move, you have to admit that the thought of swimming in a lake with ice floating on it doesn't seem like any fun.



So what to do?



First, know there are no studies that outline the perfect formula for adapting to cold water. Most of the recommendations in this column come from a combination of personal experiences and the experiences of others.



If you have access to an open water situation with temperatures similar to those predicted for your event, swim in the cold water for 20 to 30 minutes, three to four times a week in the 14 to 21 days prior to the event. If it will be a wetsuit swim, wear a wetsuit in practice. Be sure to have a boat or rescue person available in case you run into trouble.



For those that do not have access to a cold body of open water, you may gain some advantage by taking cold baths. Fill your tub with cold water from the faucet and get in the tub. When your body feels comfortable in the water, you can down-regulate the temperature by adding ice. Those using this technique have taken an ice bath for roughly 15 to 20 minutes, three times per week. Bath temperature, as far as I know, has not dipped below 50 degrees.



Should You Practice with a Wetsuit?



I have been asked if people should wear a wetsuit in the cold bathwater because they will be wearing a wetsuit on race day. I can't tell you if there are particular benefits one way or the other. All the athletes I've worked with have cold-tubbed sans wetsuit.



The people that have used the two cold water acclimatization techniques mentioned in this column have all noted an increased tolerance for cold water. Each time they were exposed to the cold in training, they said that they felt less cold than the previous time. All have commented that they felt more confident and believed they were less stressed about cold water conditions than other competitors on race day.