Cold water triathlon swimming: techniques & equipment

Triathletes can sometimes struggle in cold water because we typically don't have much body fat to keep us warm. In this video, I will look at what techniques we can use to prepare ourselves for cold water swims, and what equipment we might need.

00:00 Introduction
00:43 What temperature is cold?
03:54 Techniques
06:25 Equipment

Both British Triathlon and Triathlon Australia require a wetsuit below 14 degrees Celcius, with that increasing to 16 degrees for full distance (3.8 km swims). World Triathlon requiring one under 16 degrees Celcius. Below these temperatures, the swim distance is also capped.

The best way to get the body used to cold waters is through long-term acclimatisation: getting in a cold lake or the sea and getting the body used to it. We can do the same thing at home by taking cold showers. Acclimatisation is also important on the day: take your time getting into the water and used to the cold to avoid cold water shock.

If you are unable to get into the water in advance, you can do a dry-land warm-up, splash some cold water on your face or use a bottle of water to run some down the back of your neck.

Equipment starts with a well-fitting wetsuit. If you are in cold water a lot, you may wish to get a thermal version. You can also add layers underneath, whether this is your tri suit or specialist items like neoprene vests. Just be aware that your neoprene can only be 5mm thick combined (vest and wetsuit) to be race legal.

Gloves are not race legal but useful in training. Socks are only race legal when wetsuits are mandatory so you can wear them in training and on days when the water is less than 14 degrees. Multiple swim caps are always allowed so you may want to double up or get a neoprene cap to go under your race cap.