Suz and Steph - We are FULL... and off to train! (Page 12)

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.

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.

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!

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!

Happy Anniversary!

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. 

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!!

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. 

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