BT Development Mentor Program Archives » Suz and Steph - We are FULL... and off to train! Rss Feed  
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2013-02-12 1:08 PM
in reply to: #4545748

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Subject: RE: Suz and Steph - We are FULL... and off to train!

We had to postpone the ocean swim. We had days of rain and the water quality was not good over the weekend. So hopefully this weeked.

I took a Fearless Swimming clinic with Ingrid Miller Loos. I am now reading her book. She suggests immersing up to the neck in water 60 degrees or lower for 3 minutes 6 days in a row. No wetsuit just a bathing suit.  The pool I am doing it in is about 58 degrees. I just did day 3. It is definitely a shock to the body.

The process is called habituation. Here is the technical info:

 

Sudden
immersion in cold water initiates an inspiratory gasp response followed by
uncontrollable hyperventilation and tachycardia. It is known that this response,
termed the "cold shock" response, can be attenuated following
repeated immersion. In the present investigation we examined how long this
habituation lasts. Twelve healthy male volunteers participated in the
experiment, they were divided into a control (C) group (n = 4), and a
habituation (H) group (n = 8). In October, each subject undertook two 3-min
head-out seated immersions into stirred water at 10 degrees C wearing swimming
trunks. These immersions took place at the same time of day, with 4 days separating
the two immersions. In the intervening period, the C group were not exposed to
cold water, while the H group undertook six, 3-min head-out immersions in water
at 15 degrees C. Two months (December), 4 months (February), 7 months (May) and
14 months (January) after their first immersion, all subjects undertook another
3-min head-out immersion in water at 10 degrees C. The H group showed a
reduction in respiratory frequency (47 to 24 breaths x min(-1)), inspiratory
minute volume (72.2 to 31.3 1 x min(-1)) and heart rate (128 to 109 beats x
min(-1)) during the first 30 s of immersion on day 5 compared to day 1. Seven
months later these responses were still significantly reduced compared to day
1. After 14 months, heart rate remained attenuated but respiratory frequency
and inspiratory minute volume had returned towards pre-habituation levels. The
responses of the C group during the first 30 s of immersion were not altered.
Both groups showed an attenuation in the responses during the remaining 150 s
of immersion following repeated immersions. It
is concluded that repeated immersions in cold water result in a longlasting
(7-14 months) reduction in the magnitude of the cold shock response.

Less frequent immersions produced a decrease in the duration, but not the
magnitude of the response.

 

 



2013-02-12 4:01 PM
in reply to: #4545748

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Subject: RE: Suz and Steph - We are FULL... and off to train!
Interesting. Hope it works for you.  I should try something like that as I have a very hard time with cold water, even the water in our so-called "heated" pool at the club.  How cold is the water for  your tri?
2013-02-12 4:21 PM
in reply to: #4545748

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Subject: RE: Suz and Steph - We are FULL... and off to train!

The temp will be around 60 degrees.  The cold water triggers my asthma then I can't breathe well much less swim at a good pace. I did the sprint distance last year and I was slow.  My friend did the habituation last year and said it worked for her.

It is my first Olympic distance this time.  I want to be prepared as best I can.

2013-02-13 8:20 AM
in reply to: #4619676

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Master
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Minneapolis, Minnesota
Subject: RE: Suz and Steph - We are FULL... and off to train!
ConnieVisc - 2013-02-12 5:21 PM

The temp will be around 60 degrees.  The cold water triggers my asthma then I can't breathe well much less swim at a good pace. I did the sprint distance last year and I was slow.  My friend did the habituation last year and said it worked for her.

It is my first Olympic distance this time.  I want to be prepared as best I can.



Sounds like you are doing a great job of preparing for this Tri. I think the a similar thing happened to me when I bailed out of my first Olympic. I hit the cold water, swam about 40 yards and panicked. Flat out panicked...
2013-02-13 8:22 AM
in reply to: #4545748

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Subject: RE: Suz and Steph - We are FULL... and off to train!
Masters swim today. 2800 meters. Learning different strokes and kicks, learning to use paddles, learning SO MUCH. I'm exhausted and hungry.

15th wedding anniversary tomorrow. Still have no gift for the spousal unit. GEESH! he's tough to shop for!
2013-02-13 2:29 PM
in reply to: #4620328

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Subject: RE: Suz and Steph - We are FULL... and off to train!

Thanks! The Fearless swimming book has lots of info and ideas to make the open swim easier. I am hoping I will be prepared. I just finished by 4th day of habituation and the icy water seems more bearable.

Have a great day!   Happy Valentines Day!



2013-02-13 2:29 PM
in reply to: #4620328

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Subject: RE: Suz and Steph - We are FULL... and off to train!

Thanks! The Fearless swimming book has lots of info and ideas to make the open swim easier. I am hoping I will be prepared. I just finished by 4th day of habituation and the icy water seems more bearable.

Have a great day!   Happy Valentines Day!

2013-02-15 12:11 PM
in reply to: #4545748

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Minneapolis, Minnesota
Subject: RE: Suz and Steph - We are FULL... and off to train!
15th wedding anniversary dinner last night. Steak. YUM! Today is a day off from training, but it's so nice.... I may go for my first bike ride here. Just to see if the bike is in good shape after the crappy way it was treated when it was packed and shipped.

I got up this morning and had a chocolate covered (and dipped in sprinkles) strawberry. Seemed like a good way to start the day!

I hope everyone is still out there and getting some workouts in! How's the diet going? I still have some cake here to work off.
2013-02-17 6:45 AM
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Subject: RE: Suz and Steph - We are FULL... and off to train!
Ok, I'll talk to myself.

Yesterday it was 36 degrees when we went to the half marathon in Snellville to cheer for a Miami friend who was running it. Good, chilly times were had! Today it is 26 and we are staying inside. Our friends down in Florida, at the A1A marathon, are birching about 46 degrees. I GOT NO SYMPATHY.

I need to get a bike trainer, this cold weather is killing my training!!!

Everybody got tomorrow off? What's your big training holiday Monday looking like?
2013-02-17 7:59 PM
in reply to: #4623914

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Subject: RE: Suz and Steph - We are FULL... and off to train!
Congratulations on the anniversary!

Edited by Jeptha 2013-02-17 7:59 PM
2013-02-18 6:38 AM
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Subject: RE: Suz and Steph - We are FULL... and off to train!
Happy Presidents Day! Even though I have the day off, we still got up at 5am, went out into the 20 degree cold morning, to swim. I swam a 1000 yards, then ran on the dreadmill for 25 min. Now I can relax for the rest of my day off. I've been doing my best to stick to my program. I've been working out 6 days a week. My weight loss is progressing too. I'm down 37 lbs since Sept. I feel better, people tell me I look better, I can swim, bike and run further. I call that a win-win-win.


2013-02-18 1:39 PM
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Subject: RE: Suz and Steph - We are FULL... and off to train!

Happy Anniversary!

2013-02-18 1:41 PM
in reply to: #4626371

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Subject: RE: Suz and Steph - We are FULL... and off to train!
Happy President's Day!  Wow getting up at 5 am on a day off is dedication. Congratulations on the weight loss!
2013-02-18 1:50 PM
in reply to: #4545748

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Subject: RE: Suz and Steph - We are FULL... and off to train!

I had a great weekend.  On Saturday I biked 15 miles and ran 3 miles on a paved path through a local wilderness park.  Then I went to the ocean to swim. I think my 6 days of habituation helped. The water did not seem shockingly cold. I did wear earplugs, a neoprene cap and swim socks. My asthma did not act up at all.

On Sunday I did a reverse tri at our local YMCA. The 5k run was fun. I practiced my chi runnning and my breath was good even though the air was chilly. The bike was 10 miles with lots of hills and some seemed to go on forever. The 150 meter swim in the pool felt great. I won my 60 - 64 female age group. So I got to go on the podium and get my medal. Then I realized I was the only one in my age group.

 

I hope everyone has a great week!

2013-02-18 9:35 PM
in reply to: #4627083

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Subject: RE: Suz and Steph - We are FULL... and off to train!
ConnieVisc - 2013-02-18 2:50 PM

I had a great weekend.  On Saturday I biked 15 miles and ran 3 miles on a paved path through a local wilderness park.  Then I went to the ocean to swim. I think my 6 days of habituation helped. The water did not seem shockingly cold. I did wear earplugs, a neoprene cap and swim socks. My asthma did not act up at all.

On Sunday I did a reverse tri at our local YMCA. The 5k run was fun. I practiced my chi runnning and my breath was good even though the air was chilly. The bike was 10 miles with lots of hills and some seemed to go on forever. The 150 meter swim in the pool felt great. I won my 60 - 64 female age group. So I got to go on the podium and get my medal. Then I realized I was the only one in my age group.

 

I hope everyone has a great week!

Congrats on your race ... A win is a win is a win is what I say. 

2013-02-19 12:13 AM
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Subject: RE: Suz and Steph - We are FULL... and off to train!
Sorry for not being on the boards lately. My household have been sick over the last few weeks. Passing germs from one to another. We have had coughing fits, sinus infection, cold, seasonal allergies, child ear infection, adult ear infection and all types of aches and pains. We are on the mend and hopefully I can get back into the swing of things this week.

Plus my roof is leaking and contractors say I need a new roof. Darn!


2013-02-19 5:28 PM
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Subject: RE: Suz and Steph - We are FULL... and off to train!
Lovey - 2013-02-19 1:13 AM

Sorry for not being on the boards lately. My household have been sick over the last few weeks. Passing germs from one to another. We have had coughing fits, sinus infection, cold, seasonal allergies, child ear infection, adult ear infection and all types of aches and pains. We are on the mend and hopefully I can get back into the swing of things this week.

Plus my roof is leaking and contractors say I need a new roof. Darn!


GAWD! how awful! Hope you all get better and the roof isn't too expensive!
2013-02-19 5:29 PM
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Subject: RE: Suz and Steph - We are FULL... and off to train!
ConnieVisc - 2013-02-18 2:50 PM

I had a great weekend.  On Saturday I biked 15 miles and ran 3 miles on a paved path through a local wilderness park.  Then I went to the ocean to swim. I think my 6 days of habituation helped. The water did not seem shockingly cold. I did wear earplugs, a neoprene cap and swim socks. My asthma did not act up at all.

On Sunday I did a reverse tri at our local YMCA. The 5k run was fun. I practiced my chi runnning and my breath was good even though the air was chilly. The bike was 10 miles with lots of hills and some seemed to go on forever. The 150 meter swim in the pool felt great. I won my 60 - 64 female age group. So I got to go on the podium and get my medal. Then I realized I was the only one in my age group.

 

I hope everyone has a great week!



STAR!!! we have a WINNER! good job on the swimming, and dealing with the cold. It all pays off and you are DOING IT!
2013-02-19 5:31 PM
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Subject: RE: Suz and Steph - We are FULL... and off to train!
Jeptha - 2013-02-17 8:59 PM

Congratulations on the anniversary!
Thank you!! who knew we'd make it this far?
2013-02-19 5:32 PM
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Subject: RE: Suz and Steph - We are FULL... and off to train!
Mfechter67 - 2013-02-18 7:38 AM

Happy Presidents Day! Even though I have the day off, we still got up at 5am, went out into the 20 degree cold morning, to swim. I swam a 1000 yards, then ran on the dreadmill for 25 min. Now I can relax for the rest of my day off. I've been doing my best to stick to my program. I've been working out 6 days a week. My weight loss is progressing too. I'm down 37 lbs since Sept. I feel better, people tell me I look better, I can swim, bike and run further. I call that a win-win-win.


Wow. You must look fantastic! I bet you feel great too. And getting up early on a day off, I'm just SO impressed. Dang!
2013-02-20 8:39 PM
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Subject: RE: Suz and Steph - We are FULL... and off to train!

Happy Anniversary to you! 

Way to go on the 37 lb weight loss - SO SO JEALOUS!!

A podium win!?  Hurray! Congrats!!

I am in the throes of tax season but wanted to check in with everyone....

Happy Hump Day!!



2013-02-21 7:53 AM
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Subject: RE: Suz and Steph - We are FULL... and off to train!

Thank you all for the kind words on my weight loss!  The support is great and drives me further.  I am still 12 lbs from my next goal weight.  I want to be below clyde weight for my tris this year!

 

On another note, for anyone in the Philly / S. Jersey area there is a Performance Sports Expo this weekend out near Valley forge.  We plan on going Saturday.  http://www.endurancesportsexpo.com/index.html  Use promo code ese3off, so tix are only $4. 

2013-02-21 12:03 PM
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Subject: RE: Suz and Steph - We are FULL... and off to train!

Nice job on the weight loss! I hope everyone has a good day and a great weekend!

2013-02-21 5:52 PM
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Minneapolis, Minnesota
Subject: RE: Suz and Steph - We are FULL... and off to train!
Thanks Mike, I sent that along to a friend there.

Tomorrow is Friday! Spin for me. New class, I hope it's good. Apparently we get off the bike a lot and do ab work. Hmmm.
2013-02-22 6:40 AM
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Minneapolis, Minnesota
Subject: RE: Suz and Steph - We are FULL... and off to train!
Slept right through spin class and it's pouring rain. What to do, what to do... I need to ride and my spin bike is in storage in Miami. I guess I'll head over to the gym this afternoon and spin. If it stops raining, I'll get on my bike and ride these hills. It's nice to have choices AND get some sleep!
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