As you are all aware by now, it's raining and cold outside and that doesn't look like it's going to change this weekend for the Chicago Triathlon.
Libby Hurley from Together We Tri. put together some cold, wet weather training tips to help you prepare and readjust for Sunday.
Photo Courtesy Katherine Wallach
The Swim-
-The body is pretty good at acclimatizing to cold water. Spend as much time in the lake as you can in the next few days.
-It sounds silly, but, take cold showers every day. Start with warmish water and gradually make it colder and work up to spending more time in the cold water. It's especially important to familiarize your face to these conditions.
-An extra swim cap on race day can help. Blue Seventy makes thermal swim caps and socks.
-Put in earplugs. When the water drops below 60 degrees, I think earplugs become necessary--and they do work well in keeping your core temperature up.
-If you don't have a wet suit, it's not too late to rent one. Fleet Feet Sports has suits available. Once you have a wet suit, make sure to practice in it.
-Blow bubbles before taking off on your swim. When the cold water hits your face, the shock causes your lungs to contract, causing breathing problems. Go waist deep into the water and submerge your face to blow bubbles. This helps alleviate the shock of the cold water.
Sandwich Bags- Bring extra socks, shoes, shirts, shorts and stuff them into sandwich bags to keep them dry. It may take a few extra seconds in transition to change into dry clothes, but you don't want to get caught running in wet socks, you will blister up and comfort is key on a wet race day.
Bike and Run-
Arm and Leg Warmers will help you stay warm. You can buy them at a store or to save a few bucks, take a pair of long tube socks, cut off the toe and Shazam! You have instant arm and leg warmers for the bike and run.
Tights and long sleeve shirts- Bring a pair to slip over your tri-shorts for the bike and run. You may not need them, but if it's really cold, this will help keep your legs and upper body warm. Make sure they are technical/wickable wear and that you practice once with them on to get used to the feel.
There are going to be 8000 other wet, cold athletes out there, when you are biking, give yourself a little extra room when passing someone. The road is going to be slippery and you are going to be passing on the right, next to traffic, you don't want to wipe into a car. Even the lane markers work against you, the paint gets very slick, so be aware as you make a move to pass.
Hydration- Despite being wet and cold, you are going to be exercising, so don't stray from your race day plan, you will need to hydrate and fuel your body.
race hard, have fun, be safe and stop by the Together We Tri. tent after the race and say "Hi."