June 23 I'll be trying my longest open water swim in
Saratoga Lake NY--5 miles. Water temp is expected to be
60-65 degrees. I have a torso type wet suit and will wear
head cap and ear plugs. I hope to finish in 2:15 to 2:30.
Any advice as to what to expect/eat/drink/pace/etc?
I'll have my own escort canoe as required by the rules.
I feel physically prepared, but am new to this.
A word of caution.
Cold showers and a warm meal are not going to get many people through 2+ hours in 60-65 degree water. It takes a significant amount of cold water training to be able to handle these conditions without a wetsuit. It also takes a certain percentage of body fat.
And, while I would also encourage everyone who is prepared, to ditch the wetsuit. I would suggest that anyone who plans on competing in a cold water swim prepare with cold water practice and also talk to the experts. James, Marcia Cleveland is in the NY area and is one of the top Masters cold water swimming experts. She was extremely helpful in preparing me for some cold water swims.
As for the swim itself, pre-race keep warm, hydrated, and take lots of calories. I prefer hot Endurox before and during cold swims, but if you have another pre-race meal and racing drink, don’t change this late in the game. I’ve seen a number of people who could not complete a swim because they took something new that disagreed with them.
Ditto on the sunscreen – Bullfrog is an excellent choice. The other suggestion is to apply grease (either Vaseline or Vaseline/Lanolin) to chaffing points – neck, armpits, and thighs. This is not as critical in fresh water, but would be a must for salt water.
Giving advice on pace is tough. Is your goal to win, place high, or finish? If you are going for the win, get in a good warm-up before the race (make sure to get dry and warm after the warm-up) and then go out fast. If your goal is to finish, you may want to skip the warm-up and use the first 10 minutes or so of the swim to get loose before picking up the pace.
A word of caution.
Cold showers and a warm meal are not going to get many people through 2+ hours in 60-65 degree water. It takes a significant amount of cold water training to be able to handle these conditions without a wetsuit. It also takes a certain percentage of body fat.
And, while I would also encourage everyone who is prepared, to ditch the wetsuit. I would suggest that anyone who plans on competing in a cold water swim prepare with cold water practice and also talk to the experts. James, Marcia Cleveland is in the NY area and is one of the top Masters cold water swimming experts. She was extremely helpful in preparing me for some cold water swims.
As for the swim itself, pre-race keep warm, hydrated, and take lots of calories. I prefer hot Endurox before and during cold swims, but if you have another pre-race meal and racing drink, don’t change this late in the game. I’ve seen a number of people who could not complete a swim because they took something new that disagreed with them.
Ditto on the sunscreen – Bullfrog is an excellent choice. The other suggestion is to apply grease (either Vaseline or Vaseline/Lanolin) to chaffing points – neck, armpits, and thighs. This is not as critical in fresh water, but would be a must for salt water.
Giving advice on pace is tough. Is your goal to win, place high, or finish? If you are going for the win, get in a good warm-up before the race (make sure to get dry and warm after the warm-up) and then go out fast. If your goal is to finish, you may want to skip the warm-up and use the first 10 minutes or so of the swim to get loose before picking up the pace.
