November 28, 2008 / by srhernan / Make A Comment / Filed under Swim Reports
At 7:00am on Thanksgiving morning, three intrepid Lake Monsters braved the elements for our inaugural “Thanksgiving Challenge” out-and-back cold water miler. Mother Nature gave us a beautiful morning along with perfectly calm swim conditions out at Ladder #1. The official water temperature came in at a steady 36F, so the three of us suited up right away and plunged into chilly Lake Michigan as if it was the most normal thing in the world to do.
This swim had far fewer complications because we did a much better job of managing the “front end” of the cold water exposure. The hot water in the diving gloves proved to be quite effective in preventing frozen, painful fingers as well as “thawing out” both our hands and feet after the swim. In fact, a good idea for future such swims might be to have someone stationed at Oak Street Beach with a thermos of the stuff to serve as our “pit stop” at the halfway point (a free Lake Monster t-shirt to any volunteer…).
Since I’d had some trouble with my core cooling down rather quickly during last Sunday’s swim, I opted to wear a slightly larger 3mm wetsuit over my Ironman Instinct. This proved to be a very wise choice for managing the extreme temperatures, but it also significantly compromised my swim range of motion. As such, I had a much more intense shoulder workout due to the extra resistance that accompanied each swim stroke. It was rather like using cable resistance machines at the gym – only in 36F water.
All three of us completed the out-and-back without any difficulties, and we hung out at Ladder #1 for a while and celebrated both the accomplishment as well as the holiday. A little while later, Dave and I walked down to Oak Street Beach where several of the Chicago lifeguards were carrying out their traditional Thanksgiving day “polar plunge.” Now THAT looked cold…!
Thanksgiving skyline
Dave post-swim
Chris and I post-swim
November 27, 2008 / by Steve / Make A Comment / Filed under Great Lakes
November 24, 2008 / by Steve / Make A Comment / Filed under Tips & Techniques
We really tested the limits yesterday, but everyone was able to manage the extreme temperatures without any complications. Just a few notes:
- Cold water priming (progressive cold shower) 45 minutes prior to immersion makes a huge difference at these temperature ranges.
- Hot water poured into the neoprene gloves prior to the swim goes a long way towards keeping your fingertips from getting numb while in the water. It’s also effective at the end of the swim. Just pour some hot water (or hot tea in my case) into your gloves while you’re still wearing them and they’ll hasten your recovery time.
- It is essential to get a solid night’s sleep the evening prior to such a swim. In my personal experience, anything less than 7 hours of sleep begins to compromise your body’s ability to effectively thermoregulate. While this is no big deal in more moderate temperature situations, this can make or break you when you’re venturing into the more extreme ranges.
- Proper insulation of the head and neck is critical. I opted to wear my divers hood untucked this time around which for me was a mistake. The design of my hood must not be as snug as everyone else’s hoods, so I felt a searing “piano wire” sensation on my neck when I fully submerged myself. This, I am sure, triggered the sudden elevated heart rate and shallow respiration responses (next time I’ll tuck it in!).
- Dehydration is a real danger in this activity and can easily accelerate hypothermia. Drink lots of fluids the day before and lay off the caffeine if you can. Also, watch your electrolyte levels and take an electrolyte supplement that morning or the evening before.
November 23, 2008 / by srhernan / Make A Comment / Filed under Swim Reports
But for the 25F air temperatures, you would have almost thought it was summer again. We arrived at Ladder #1 where we were greeted with clear skies, calm water, and yet another amazing sunrise.
The official mercury reading for the lake temperature was a balmy 36F (yes…that’s just four degrees above the freezing point). Chris, Amber, and I suited up and gingerly navigated the ice chunks around the edge of Ladder #1. I did a few dive reflex drills while clinging to the ladder half submerged, and then plunged into the abyss.
I was a bit taken aback by the immersion shock. It was much more intense than I had expected, and I could feel my heart rate accelerate while my breathing became very shallow. I had to force myself to completely relax and take long, full breaths of air. This was real tough because the 36F water was very shocking to the exposed parts of my face and mouth. In fact, I recall taking in an unanticipated mouthful of frigid lake water and being astonished at just how painful this was on my tongue.
It took about 7-10 minutes to finally get my swim groove going and fully acclimate to the water. By that time, my respiration and heart rates had stabilized, and I could actually focus on swimming (versus surviving). Luckily, the calm water made for easy swimming, so I managed to reach Oak Street Beach rather quickly. I started to feel my core cool down during the last 100 meters of the swim, so I opted to walk back the 1/2 mile versus swim it. Chris, however, did the full out-and-back and is now the current record holder for the “coldest mile” by a Lake Monster!
Brilliant sunrise
Chillin’ out at Ladder #1
November 19, 2008 / by srhernan / Make A Comment / Filed under Equipment & Gear
My 2004 Ironman Instinct has developed several major rents in one of the legs that makes it essentially beyond repair at this point. While I will be able to continue swimming with the help of some strategically placed duct tape, I am currently seeking a replacement wetsuit. So in the spirit of directness:
I am looking for a triathlon wetsuit manufacturer who is willing to sponsor Open Water Chicago by providing me with a new one.
So what’s in it for you, you might ask? Well, to begin with, we get a decent amount of exposure in the local endurance and recreational sports communities. We conduct our events in a highly visible area where we come into direct contact with large numbers of individuals training for triathlons and marathons. In fact, many Lake Monsters are active in and well connected with various triathlon and marathon training groups in the Chicago area.
Second, we’ve been getting more and more media inquiries with regards to our swim group and the issues surrounding lake access and open water swimming in Chicago. I have no doubt that this will continue in frequency and intensity, so any sponsoring entity is sure to receive high levels of positive exposure going forward.
So here’s the deal…you provide me with one of your high quality products and I’ll make sure you get massive exposure both on this site as well as externally out at any of our swim venues. This means links to your site, logos featured prominently here as well as out at our meetups, and anything else we can negotiate to our mutual satisfaction.
Any interested party can contact me directly at srhernan(at)gmail(dot)com.
Remember, this is a one-shot deal. Whoever jumps on this first is going to get several years of marketing exposure in a major U.S. market.
November 17, 2008 / by srhernan / Make A Comment / Filed under Fitness & Training
Mark Sisson has an excellent post on how to maximize human growth hormone (HGH) levels. The basic steps are:
1. Do intense resistance training (i.e. Power Law workouts)
2. Have a high-protein post-workout snack (no carbs)
3. Every once in a while, fast after your workout
4. Get lots of sleep every evening
It’s a pretty simple regimen, but I find it quite ironic how the fitness and endurance sports communities have eschewed this in favor of high levels of cardio training at both ends of the day coupled with glucose-fueled diets.
And the reality is that you actually negate the health benefits of all this training if you do not allow your HGH levels to peak as nature intended.
As possible proof of this, we can cite a recent study by the National Cancer Institute that indicated that physically active women who averaged less than 7 hours of sleep each night had a 47% higher risk of developing cancer than physically active women who were not sleep deprived. And while it was not completely clear exactly how getting too little sleep may make one more susceptible to cancer, the researchers cited the “effects of exercise on the body’s hormone levels, immune function and body weight” as potential factors. (Note: although this study was limited to women, I’ll wager that this applies to men as well)
Bottom line: Hit it hard, hit the sack, and go to bed hungry every once in a while. Because that’s exactly what your ancestors did for thousands of years.
November 17, 2008 / by Steve / Make A Comment / Filed under Cool News
Sunrise swimmers brave choppy, chilly waters
by Ashley Bates
It’s 7 a.m. on November 2. The sun rises over Lake Michigan. The water temperature is in the high 40s, as is the air. Ten foot waves pound against the sides of Chicago’s North Avenue pier.
And a group of thrill-seekers leap confidently into the water—just as they do every Sunday morning.
They call themselves the Lake Monsters. Some jump in and out, some float in inner tubes and others swim one mile from the North Avenue pier to the Oak Street Beach and back.
“I do it for the health reasons and the mental reasons,” says Christopher Schroeder, 52, who is covered head to toe in neoprene booties, gloves, cap and wetsuit. “You work every muscle in the body. It’s also a place to meditate. I go into a different zone when I swim.”
Lorenzo Ochoa, 27, who wears only swim trunks, does it to enjoy nature.
“It’s so beautiful here,” he says. “We’ve got to keep doing this as far as the weather permits….When we start breaking the ice, probably we’ll stop.”
This Sunday’s all-male group comprises three distance swimmers and five recreational swimmers. In the summertime, as many as 50 people, including children, join in.
“It’s like a big pool party,” says Steve Hernan, 41, who founded the group in the summer of 2007 and organizes meet-ups through his blog.
The Lake Monsters often attracts spectators and today is no different. Some inquire about the danger. Is this safe, they ask? Is this legal?
On one occasion last year, police approached the Lake Monsters, emphasizing that they swim at their own peril. On another occasion, a woman in a high-rise apartment mistakenly thought one of the Lake Monsters was drowning. She called 911.
In fact, the Lake Monsters have rescued struggling swimmers.
“I end up saving a few people a year down here,” says Dave Oliva, a construction worker from Villa Park who once swam in Antarctica. “I saved two lifeguards last year who flipped out of their kayaks.”
The Lake Monsters insist that the risk is part of the appeal.
“This tests everything about you,” Hernan says. “[It tests] your physical endurance, your mental endurance, your ability not to panic, your ability to make judgments in extreme situations…You try to control to the extent you can every possible variable.”
To minimize the danger, the swimmers use short, angular strokes in choppy water, wear thick wetsuits for longer swims and stay close to the pier, where they can climb out using emergency ladders. Hernan also checks the water conditions and weather forecast and takes cold showers to “prime” his body.
Chicagoans who wish to participate can visit the group’s Web site at www.openwaterchicago.com. They can also come to the annual “polar bear plunge” at the North Avenue Beach, which takes place every January 1st.
“We bring a shovel to break the ice because we cannot get access to the water,” Ezequiel Ochoa, 42, says with a smile. “We are crazies.”
November 17, 2008 / by srhernan / Make A Comment / Filed under Swim Reports
I was out with a head cold/sinus condition, but Dave and Chris managed to do a 1/2 mile. Here is Dave’s report from the comments section:
Chris and I made the Sunday a.m. swim with 30 degree air and 47 degree water….I took off first and as I passed ladder #13 big waves started to build from there to the beach. With 33 years of swimming this section I knew I needed to swim away from the wall and circle into the beach.
As I made the 1/2 mile turn around I was picked up and RAG DOLLED flipping over 3x before HITTING the beach. Damn it was no fun. I decided to walk back and look for Chris to warn him of the dangerous conditions. The winds kept building as I walked so I stopped him at the 1/4 mile mark and urged him to turn around and swim back. I felt warm while in the water BUT was quite cold walking back.
We will hope for flatter swim conditions for future swims. We will try to swim the entire winter to really test our 3mm wet suits to see what we can handle. This is our coldest air temp day yet. The water was 38 degrees in early April when we started swimming. Wish us LUCK and send Hot CoCo.
diver dave
November 12, 2008 / by srhernan / Make A Comment / Filed under Fitness & Training
I’m sure many of you have had this experience. You move into a new house or apartment that on the surface looks fantastic. The kitchen has shiny new sinks and trendy (granite) counter tops. And the bathroom has all the latest in hip and stylish fixtures. There’s only one problem, though.
The plumbing sucks because the pipes are clogged up.
So despite all the fancy exteriors, the whole system is dysfunctional because its utility has been severely compromised. And you know what? That’s exactly what’s taking place inside the bodies of many Americans – and many American children.
I’m taking an educated guess that most of you who regularly read this blog are fairly health conscious individuals. But even exceptionally healthy people can sometimes get caught up in the incessant fog of “conventional medical wisdom” and overlook some of the most basic principles of physiology and fluid mechanics. So here goes…
Your circulatory system is essentially nothing more than a plumbing system that transports nutrients, gases, and wastes to and from cells through a network of arteries, veins, and capillaries. And just like the plumbing in your house, this network of “pipes” can become clogged up if enough garbage flows through the system and manages to accumulate on the inner linings. However, it is important to note that in both cases the first areas to be negatively affected are the smaller more narrow “pipes” located in the extremities of the system.
Put another way, if your bathroom sink has very low water pressure, it’s primarily because of a blockage at a localized level. The water main that feeds you and your neighbors might be working fine (for now), but you alone have to deal with the problem. The same holds true for your internal physiology. You might “only” have 30%-40% blockage of your main arteries, but chances are that the smaller, more localized blood vessels in the peripheral network are approaching more catastrophic levels of blockage.
And these smaller vessels tend to be located in highly critical areas such as your brain and your vital organs.
The key here is to recognize that everything you consume will be broken down into molecules which will either enhance your “plumbing” or compromise it. So be sure to check all the ingredients in your food and get educated on how they might interact with your circulatory system. Because once your “kitchen sink” gets clogged up, it’s going to take more than a plunger to fix the problem.
November 10, 2008 / by srhernan / 7 Comments / Filed under Equipment & Gear
Here’s the set-up I use this time of year when the lake temperatures start to dip below 50F:
First layer
- Tyr swim jammers with dri-fit underwear
- ONeill 13 Ounce Thermo-X Short Sleeve Crew
I can’t say enough about the ONeill Thermo-X. Candidly, I think this is the most critical piece of equipment in this set-up. This “rash guard” is built for surfers who are out cavorting in 50F water, but it works great for swimming. Not only does it allow for a full range of swim motion, but it also keeps heat in my core and wicks water away from the surface of my skin. This is especially important for me since I have very little body fat. Consequently, the Thermo-X shirt gives me that extra layer of “seal blubber” that I need!
Second layer
- Full body triathlon wetsuit
- Deep See neoprene diver gloves
- Deep See neoprene diver booties (7mm)
- Deep See neoprene diver hood (3mm/7mm)
- Aqua Sphere swim goggles or a Cressi Minima freediver mask
- Petroleum jelly
Ideally, the only exposed areas of your skin should be your forehead, your mouth, and the lower part of your face. This is where you will want to apply the petroleum jelly to protect yourself from the cold water.
The diver hood covers your head and neck, and I usually tuck it into my wetsuit to add an additional layer on top of my upper torso. Some of the other swimmers prefer to swim with it outside. Regardless, it makes a HUGE difference in preserving the heat in your core.
So far this set-up is working great for me. I prefer to use the goggles over the freediver mask since the goggles are much less cumbersome – and I still do a fair amount of breathing through my nose. However, I may switch to the mask in the lower temperatures.
That’s it! Now you have no excuses for missing any of our meetups…
