Strait of Juan de Fuca, training 1 of 2
by Andrew Malinak
[Originally published in Please Tap on the Glass at USMS Blogs on 8 June 2013.]
I’ve got a theory: anyone who says they cannot find the time or place to train is lying to themselves.
Last year, I told myself I wouldn’t train for anything this year. Life being as unsettled as it is right now, how could I give the necessary effort to make any serious swim worthwhile? Look how well that worked out. This is Part 1 of 2 of my training for the Strait of Juan de Fuca. You won’t find any sets here. If you want that, check out USMS Forums, or ask a coach, or something. What you will find here are the basics of my approach to acclimatization, endurance, and how to do it without a permanent residence. In the next training post, you’ll probably see an explanation of how I’m scurrying to adjust for my plan’s shortcomings.
Last December, when I moved to Seattle, I knew I’d be travelling a lot. As I write this, I’m about to board my 40th plane of 2013. So finding a home team was out of the question. Even buying a monthly pool pass would be a waste of money since I spend less than 45% of my time in Seattle. Also, pools are hot and crowded (and gross). So I took to the Sound. Always free, always open, always empty, and always the perfect temperature to training for a cold-water swim.
The way I plan on accomplishing this swim is three-fold: brown fat, metabolism, be in shape.
The brown fat (which we’ll say represents my level of acclimatization) I’ve been working on since I first jumped in Lake Washington in January. And I’m working on it three or four times a week when I’m not out of town. Hot showers are the worst, and I break a sweat walking to the car on a chilly morning, so it seems to be working.
Metabolism also has three parts. First, stay fed. I quickly adopted a tow-behind water bottle filled with calories (maltodextrin and AminoX, mostly). Then, I started shoving a few Gu packs in my suit to snack on. During a typical training swim, I’ll consume about 500 cal/hr with more before and after. Second, vitamins. This might not be true, but I believe vitamin B boosts metabolism. Or at least, certainly doesn’t hurt it (and it’s miscible, so it’s very hard to overdose). Hence, my feed bottles contain crushed B-complex. I’d like to hear what my coworkers think when they see my crushing pills and mixing piles of white powder in the office lunchroom. My swim bag also contains gummy multivitamins and fish oil capsules. Third, move! When I move on land, I get hot quickly. Therefore, if I move fast in the water…you get the idea. Which brings us to
Be in shape. To warm up, literally, at the start of my cold water workouts, I jump in and swim as fast as possible until the cold numbs my skin. And when I start feeling cold later on? Swim faster! The product of these two is a fast-paced, survival-based swim. And this works! Despite minimal interval training, every time I jump in a pool I find my pace to still be over 4 km/hr. When I do want to work on something, in or out of the pool, it is usually getting my stroke rate up from 59-60 to anything over 60. Moving more means more calories burned means more heat generated means less dying in July. Right now, I feel like I’m in nearly the same shape I was before MIMS last year despite a very, very different training “plan”.
By the way, “Be in shape” is easier said than done when there is no coach, no workout, no pool, and no pattern to one’s life. This is where being opportunistic has come in. When I’m in Seattle, opportunistic simply means heading to the beach after work and on weekends. Everywhere else, it means exploration and adventure. Awesome adventure. There was the day in Abbotsford, BC where the wave pool was turned on for my entire pool workout. There was a 2.5k swim in Delta, BC when I high-fived snails for forty-five minutes because the water was so shallow (it was called Mud Bay, go figure). There was the gorgeous Kinsmen Centre pool in Edmonton, AB, and the time the fire department showed up when I took my to work out to the adjacent river. There were olympians at a pool in San Jose, CA, two-foot breaking waves in Lake George, NY., and instructions on igloo building from a stranger while warming up on a Vancouver beach. Opportunistic isn’t always convenient or ideal, definitely not repeatable, but it seems to be working. I could write a whole post on the merits and challenges of opportunistic training, but suffice it to say: it works for me for now.
After all of this, six months of swimming every chance and place possibly, I can get out of 50F water after two and a half hours and feel great! I am in shape, I have some brown and white fat building up, I have no excess fear for what’s to come.
I also have no idea where I’m sleeping Tuesday night, but today is Saturday and I know where I’m swimming in the morning. And it’s not in the same country I’m in right now.
Fine, you win. Here’s your workout: 200 w/u LCM, 8 x 1,000 @ 15:00 200 c/d