I signed up for a 10 K swim in Atlantic City this September and am wondering if any open water swimming veterans out there have any tips for preventing or at least moderating the lower back pain that seems to always be triggered in me by very long distance freestyle events like this. I did the Chesapeake Bay swim in the late 90s, and getting out of the water at the end of the race was like a parody of the Evolution of Man from a squid to Homo Erectus, only in my case, I didn't quite make it to the standing position before collapsing in a heap of lower back spasms.
In any event, I suspect I will just have to suffer through the discomfort and hope a week or two of convalescence afterwards will restore me to my self. But again, any advice short of oxycontin shots in the lumbar region will be truly appreciated.
Former Member
Originally posted by SWinkleblech
...our Y has shut down the pool for three weeks...
:eek:
Jim,
Fortunately the 10K race www.whswim.com I did a couple of weeks ago the conditions were idea. Water temp was around 74F, calm conditions and sunny! However I did the same race two years ago and water temp was down to 60F in some locations, burrrrr and in typical marathon swimming rules no wetsuits allowed. About a third of the field DNF'd that year. This year, they had 50 entrants, (an excellent turn out for land locked Colorado) and I believe everyone made it.
Back to the back. If there is any chance you can find a lake to swim even a minimal amount 2000 to 3000 meters once or twice a week you can go a long way towards training your back for the stress of a 10K as your body does get used to it with practice.
Jim, We were working out on the 10k course tonight and the race director of the 10k cruised by in a powerboat. He offered to answer any questions anyone has about the race. His e-mail is: sacassidy@comcast.net . He has some good maps of the course.
The water temp is usually in the 70's but you will be in the water for a long time, so hypothermia can occur. A thick latex cap, wax earplugs and an old, full length Fast Skin that is old enough to be comfortble for a long race will help.
The water will get warmer after the start, when you get to the inner channel. It will be cooler at the start because you're closer to the ocean.
The current will push you most of the way. The current is usully strongest in the middle of the channel so, if you stay in the middle and pick a good landmark to swm to, or, if you can use the course markers to swim a straight line, you'll be fine.
At the finish, either the middle or left bridge opening is good. Just remember that the finish is slightly before the Boat House so get to your right after the bridge and don't swim past the finish line. Have a good race! Jack
This may be redundant, but what has helped me when I switch from pool to lake in the Spring is trying to keep my abs strong - this helps counter the effects of losing the walls (which are a pain, but do help stretch the back). I had noticeably less discomfort this year after making a point of doing ab work through the winter(and this seems to be the consensus among folks I know who have added yoga or pilates or just plain crunches to their regimens). I also have found that periodically throwing in some breaststroke in a long swim can provide a refreshing :) change of body position/muscles used (i.e use legs, stretch hamstrings, let lats relax). On a different note, this soupy weather bodes well for water temps in NJ anytime soon!
Originally posted by SWinkleblech
our Y has shut down the pool for three weeks.
Didn't see this until Scansy pointed it out.
You can probaby use your Y membership at another YMCA. Just check the YMCA web site and they have a search utility to tell you where other Ys are nearby. You may have to travel a bit, but it's better than losing your conditioning for 3 weeks.
Just FYI, the course map and the list of entrants (Masters and FINA) updated as of 9/6, is posted on the Atlantic City Aquatics website: www.acacswim.org . We worked out on the course this evening and the water temperature is in the mid 70's.
I concur with the suggestions about swimming some breaststroke to alleviate some of the strain. You might also try stabilizing you pelvis/low back by puling up on your pelvic floor (do what you would do when you have to pee really bad ):D and at the same time contracting your abdominal muscles from the belly button down to your pubic bone. This puts a flexion moment on the lumbar spine and may help with the pain. You can do this while swimming freestyle. You may also consider getting into a Pilates class where they teach you stabilizing exercises and this will probably carry over into your swimming.
