No two pools are ever the same!

MY pool is being refurbished. Personally I was fine with the slightly tatty pool, although I prefer the term 'well loved', however as it now has new owners, and unlike me, they would like more people to come. Unfortunatley I am completely unimportant and so MY pool has closed for a whole month for a spruce up.

The new owners have luckily lots of new other pools (sometimes two at each venue) that I am now allowed to use, all bigger than My pool, and if I were to be on holiday or a trip away I would thank my lucky stars for this facility, however I live almost an hour away from the nearest one, and so for the next month it won't so much going for a quick dip to the pool, but more of a day out! Still, it's that or not swim, and so for the next month I will be unable to meet friends, go shopping, cook, clean, iron or walk the dog; I simple won't have time!

And so I arrive at the temporary venue I notice some immediate differences. Some good, some less good:

1. At MY pool I can walk in and help myself to a million towels if I wish. I could have one to dry every strand of hair, every limb or every digit if I chose. I don't, I stick to two, despite probably needing three, but no-one likes a greedy cow, especially not the cleaners! At this pool the towels are behind the counter and closely guarded by a diligent receptionist who is managing to talk on the phone, type on the computer whilst keeping one close eye on me. I asked for two towels, although suspect I may really have needed a few more, they were tiny. She placed them on the counter and said "three silver coins please." My first thought was to consider locating the nearest Ikea- you can buy a hundred towels for three silver coins, but that would add more precious time, and so thinking on my feet I decided to assume she was talking to the person on the phone still and so with a flamboyant "thank you' and wave of the hand I hot footed it at neck breaking speed to hide in the changing rooms (if I can locate them before I'm found).

2. At MY pool they provide shampoo and conditioner. This nice touch is not a facility at this pool, and so after my swim I am afoot in the changing room bartering the contents of my kit bag in exchange for some (what is the going exchange for used ear plugs? Anyone know?). Unfortunately the time I got in the shower coincided with the children's mini gym session finishing, and so the best on offer (which I took gratefully) was baby shampoo. Two helpings later were not quite enough to rid the smell of au de chlorine, but beggars can't be choosers and all that.

3. At MY pool I know my way round. It is familiar and quite compact. This pool (and surrounding gym) is cavernous and the way to the pool from the changing room really could do with directions, maps, compasses (or colour coded lights would do) and small snack for the journey. I regret now not doing my Duke of Edinburgh award in my youth, but unfortunately it clashed with disco night... sacrifices that had to be made at the time are now coming back to bite me on the bum it seems.

4. This pool is longer than MY pool, and so in theory less turns should mean that I have a faster time. Unfortunately I lost count at thirteen, or could have been fifteen, or indeed any other odd number in the vicinity, and so couldn't be sure whether I was actually quicker or not. Disappointingly it would appear that no matter the length of the pool I still can't keep count...

5. Toe tapping is not a thing in this neck of the woods it seems, no, from my very limited experience of only one day, they appear to prefer more body parts touching when they are establishing superiority over the fast lane. This is achieved by actually swimming over slower swimmers without a backwards glance to see if the same slower swimmer has actually survived the ordeal (unless it was a complete accident). I shall have to find out what the protocol is for the return favour when they run out of steam and the slower swimmer catches them up. Over? Under? Around? Just in case it were to happen to me...

6. This pool had the biggest coffee machine ever, and when I clap eyes on it I am practically skipping into the cafe (I say practically - firstly I haven't actually skipped since I was 9 and really can't remember what to do, and so without running the risk of ending up in a heap with my legs pleated together at the foot of the machine I actually do some king of fancy looking legwork from my disco going years that I think Michael Jackson would have been proud of). I noticed though that it was not accompanied by any cake of a similar size, or any other for that matter. There were plenty of alternatives that all seemed to be sprinkled with healthy, but I'm not sure how I feel about no cakes. On the bright side though, being a huge cafe and all that, there are plenty of blind spots, and lets just say that if someone were to have a huge kit bag to hide contraband, and they were pretty stealth... well I'd go as far to say I think they may well get away with having their number one choice of post swim nutrition without being noticed.

Shark and I have been at the pool for what seems like the best part of the day, and as we depart for our long journey home, I notice an electronic suggestion box on the way out. In a bid to claw back some time I send Shark off ahead to warm the car (do people still say that now?), whilst I take time out of my (our) already long day to leave some constructive feedback and recommendations... They are after all stuck with me for a whole month and it's good to have things right from the off!!!


If you have enjoyed reading my blogs also I have a "group" on Facebook. Its not really a group, as it's only me, but on it I post more regularly, and I'm also on Twitter and Instagram. You'd be very welcome. Here are the links. 😊

 @Openwaterwoman_
Open Water Woman

Cold Water Shock- making myself aware of the causes, symptoms and responses.

I've recently decided that I'd like to continue swimming in the open water into the winter (not continually like Forrest Gump, 'cause that would be just too exhausting!), but even before I've even put a toe in the cold water, a good friend, who is always one to put the fear of God into you if she thinks you are being an idiot/stupid/risking life and limb, has already had her two penneth. She appears to be well versed to the dangers of cold water. Impressed, I enquire as to how she had become such an expert in the field. She admitted that she's quoting the RNLI's advice about the dangers of cold water to me having recently been on an educational visit and, well, (her words) "some of it had sunk in. I knew I'd need it one day to lecture my idiot friend who has no sense whatsoever! Why would you want to do it?"

Why indeed? Swimming in cold water is potentially dangerous, and up until now I have spent all the winter months almost surgically attached to my hot water bottle, so I'm really not sure, but I know I am waiting, with almost excitement (could be fear, they are said to be closely intertwined), for the water to cool down, and it seems I'm not alone, cold water swimming is fast becoming more and more popular, with many swimmers not only enjoying the cold water, but also claiming to have felt both physical and mental health benefits from it. There is, as of yet, only a small amount of scientific evidence to back this up, but there is more than plenty when it comes to the risks associated with swimming in cold water. 

One of the risks is hypothermia, which I shared with you in a recent blog, hypothermia-what-i-needed-to-know.html. Another, and one that people are far more likely to die from (sorry to be blunt), is cold water shock, which unlike hypothermia, happens as soon as you get in the water. Mike Tipton Professor of Human and Applied Physiology at the University of Portsmouth and cold water survival expert says:

"If you're lucky enough to survive long enough to die of hypothermia, you've done very well; most die in the first minute of immersion." 

I promised my anxious friend that I would read more about cold water and the risks involved and I thought I'd share the information with you, but before I go on please note I'm not a doctor, specialist, scientist, or indeed Guru (unlike my friend), I'm just a swimmer that wants to understand about the dangers, learn how my body will react so I can be better prepared and be able to respond properly, enabling me to enjoy my winter swimming as safely as I can, or worse case scenario, to increasing my chances of surviving. The information below is me just sharing. It does comes from experts, scientists, medical people, accomplished swimmers and organisations, all of which I'm not! These are their thoughts, opinions, recommendations and suggestions. Once again, I must say that some of it may be conflicting, and parts of it that you may not agree with .... Basically, in a nutshell what I'm trying to say is don't shoot the messenger!

Firstly, what is cold water shock? 

"It is the body's short term involuntary response to being suddenly immersed in cold water." RNLI (2017)

Our bodies are designed to function and operate efficiently within a very narrow temperature range which the body needs to maintain. If the body's status in quo is altered even just a little bit, it begins a process to return it back. It does this by sending signals to the hypothalamus in your brain (one of it's jobs is to keep your body in a stable and constant condition), via your nervous system. The hypothalamus then generates instructions to return the body to it's equilibrium state, so in the case of swimming in cold water, when your skin is exposed to the cold water, your body triggers immediate physiological responses (an automatic instinctive reaction to a stimulus). 

These responses are collectively known as the ‘cold shock response.' And as cold water carries heat away from your body about 25 times faster than air at the same temperature, the following effects will happen quickly: 

• Involuntary gasp- this overrides the ability to hold your breath. If this happens and your head is under the water you may drown immediately. One breath is all it can take.
• You start hyperventilating - (this can be as much as 4-5 times your breathing at rest). The rapid breathing can lead to hypocapnia (this is a deficiency of carbon dioxide in your blood), which can cause: dizziness, visual disturbances, anxiety, numb hands and feet, pins and needles, cramp, onset of asthma, chest pains and slower reaction times.
• Your heart rate and blood pressure increases significantly, and your heart rhythm may change as the blood vessels in your skin constrict in response to the cold, by shunting the blood away from your limbs to the core, to protect your vital organs- The increased load on your heart can lead to cardiac arrest or stroke. This is most likely you have an underlying heart condition, however it can happen to even the healthiest of people.
• Your ability to move decreases as the body cuts off the blood flow the the non essential muscles of your body. 
• Increased levels of the stress hormone adrenaline in your body -  this also increases your heart rate and your blood pressure.
• Dry drowning - cold water hitting your throat can cause it to spasm to stop any water getting into your lungs. Unfortunately, it will also stop any air getting in. 
• Your instinct may be to swim hard, however this can lead to drowning as you'll probably be gasping. 
• A feeling of panic.

I've include here a video link with Ant Middleton, the ex special forces military veteran and ambassador for RNLI, experiencing what cold shock feels like at the University of Portsmouth. It also demonstrated how cold water affects your motor skills, even after only a short period of time. It's an interesting watch. watch

Cold water shock only lasts for a short space of time. For some it will take less time than others - Everyone is different, but it usually passes in under three minutes. The important thing is to try and remain calm, and know that this feeling will pass.

How can you minimise the risk of cold water shock?

• Don't jump or dive in (that involuntary gasp underwater means you'll inhale water).
• Try and stay calm and relaxed.
• Wait for the feeling to pass before you set off swimming  (or if you do, swim with your head out of the water).
• Float on your back. 
• Habituate yourself gradually.
• Keep warm up to the moment you get in- swim coats, hats, gloves, socks, hot drink etc.
• Do some stretches- it should help you to get into your rhythm quicker.

So, if I am to continue swimming through the winter, what can I do to stop this from happening? The short answer is, nothing. Cold water shock happens whether I fall into cold water, or choose to get in and it will always happen, however there is some evidence to suggest that, if I repeatedly expose myself to the cold water (stimuli) it will result in an increased tolerance to the cold, which hopefully will mean that my response as I become accustomed to it will shorten, and I'll be able to enjoy the water for longer (repeatedly getting used to getting in cold water is known as habituation, whereas acclimatisation is the process of adjusting so you're able to stay in cold water for a longer period of time). I'll write more about these when I've had a bit more experience. In addition to reading about cold water shock and hypothermia (there are also two more stages of cold water immersion) I've joined a winter swim club. I've not swum in water colder than 14oc before now (except once very briefly at 10.1oc but I'm discounting that on the basis that no sooner was I in, than I got out - and not very elegantly I might add. I blame the lack of feeling in my feet and we'll leave it there), The one I joined (Swimyourswim) runs for six weeks and includes training, coaching, safety and advice. It's been great, and really informative. It turns out it's also full of great bakers. It's a lot like GBBO every week so far, and I couldn't be happier about that bit!

With regards to cold water they recommend the following: 

1. Keep warm until you get in the water.

2. Walk in up to your waist keeping your feet on the ground.

3. Hand/wrists in.

4. Splash the back of your neck and face.

5. Dip your shoulders under slowly. 

6.Gradually start swimming once breathing has settled.

7. It can take 200/400 metres to get comfy and swim easily.

8. Never swim alone.

I have to say that as I read back through this blog, it all seems pretty grave, however I really don't see the point in sugar coating it- not if it can save your life, or that of someone you're swimming with. Cold water is potentially dangerous, and as I report back to my friend (who I suspect was trying to put me off by suggesting I read about it), that I've now done the reading, am doing a course and still want to continue. She is not impressed, and now tells me that only a full medical will put her mind at rest (this actually isn't a bad idea. A clean bill of health before I start means that I know that I'm having a normal response to the cold rather than something else. This is also recommended by Leon at SYS and Coach Morg at Blue Lagooners), but I now realise that despite all my promise to be careful, there's actually no pleasing her when she said "This is all well and good but don't come running back to me when you've frost bitten toes!" Er, okay, but should I get frostbite, I'm pretty sure running will be out of the question anyway (I don't say these words, I only think them in my head... Too much like poking the already anxious bear otherwise, and I'm not that much of an idiot)!

Finally, it's a year since I first began writing my little blog, which stared as a way of writing about my recovery, the training and the swim I did last year (Windermere one way). I have been amazed and overwhelmed at the amazing response, and lovely messages of support I have had. After I had completed the swim I was asked if I would consider putting last year’s journey into a book. Going from a blog to an e-book is something quite different, and a lot scarier, however I decided after a lot of consideration to take the plunge (no pun intended) and do it, and finally has now been published this week on Amazon. How amazing (but mostly scary) is that? I hope that for those of you that read it feel inspired to not only take on difficult challenges, but also to never underestimate how far you can push yourself to achieve what you set out to do.

Open Water Woman Swims Windermere is available on Amazon

https://www.amazon.co.uk/Open-Water-Woman-Swims-Windermere-ebook/dp/B079ZB1775/ref=sr_1_1?ie=UTF8&qid=1520196854&sr=8-1&keywords=jacqui+Hargrave

I also have a "group" on Facebook. Its not really a group, as it's only me, but on it I post more regularly, and I'm also on Twitter and Instagram. You'd be very welcome. Here are the links. 😊

 @Openwaterwoman_

Open Water Woman

Bibliography and points of reference (in no particular order):

http://swimyourswim.com
https://www.myevolve.org/ (for Coach Morg).

Tipton MJ (1989) The initial responses to cold-water immersion in man. Editorial Review, Clinical Science, 77: 581-588.

http://completeguide.rnli.org/cold-water-shock.html

https://rnli.org/news-and-media/2017/may/25/rnli-says-fight-your-instincts-not-the-water-to-help-stay-alive

https://rnli.org/safety/know-the-risks/cold-water-shockhttps://aceboater.com/en/cold-water-shock-symptoms-treatment

https://loneswimmer.com/2012/11/13/cold-water-immersion-and-cold-shock-the-first-three-minutes/

cold-water-shock-and-how-to-avoid-it

http://www.experts.com/Articles/Immersion-Into-Cold-Water-By-Dr-Alan-Steinman

http://www.rya.org.uk/SiteCollectionDocuments/training/Web%20Documents/RYA%20Training/Instructors/Shorebased/Cold%20shock%20and%20hypothermia.pdf

http://www.rlss.org.uk/water-safety/water-safety/cold-water-shock/

https://www.boaterexam.com/blog/2010/05/cold-water-immersion.aspx

http://www.coldwatersafety.org/ColdShock.htm

https://www.healthline.com/health/thermoregulation

http://www.shipwrite.bc.ca/Chilling_truth.htm

http://www.telegraph.co.uk/health-fitness/body/brrr-joys-cold-water-swimming/

https://www.theguardian.com/lifeandstyle/the-swimming-blog/2013/nov/29/cold-water-swimming

http://1vigor.com/article/cold-water-swimming-health-benefits/

https://health.spectator.co.uk/fewer-illnesses-less-stress-cold-water-swimming-can-change-life/

http://thenextchallenge.org/cold-water-swimming/

https://www.ncbi.nlm.nih.gov/pubmed/17993252

https://www.arenawaterinstinct.com/en_uk/community/fitness-wellness/swimming-in-cold-water-wise-or-foolish/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231206/

http://edition.cnn.com/2017/05/03/health/ice-swimming-health-benefits-and-dangers/index.html

https://www.researchgate.net/profile/Mike_Tipton/publication/280581343_The_physiological_responses_to_cold-water_Immersion_and_submersion_from_research_to_protection/links/55fbab2c08aec948c4afb056.pdf?origin=publication_list

http://magazine.rnli.org/Article/Cold-water-shock-A-bolt-from-the-blue-125

http://www.kayaksession.com/the-chilling-truth-about-cold-water-immersion/

http://mariovittone.com/2010/10/the-truth-about-cold-water/

https://www.ncbi.nlm.nih.gov/pubmed/10967234

https://www.britishrowing.org/sites/default/files/publications/ColdWaterImmersionGuidance-19Mar09.pdf

http://www.sciencepoles.org/interview/dealing-with-cold-injury-and-cold-immersion-in-extreme-environments

http://www.lboro.ac.uk/microsites/lds/EEC/ICEE/textsearch/09articles/Michael%20J.%20Tipton.pdf

http://www.physoc.org/proceedings/abstract/Proc%20Physiol%20Soc%2035SA23

http://websites.sportstg.com/get_file.cgi?id=877756

Kolettis, T. M. and M. T. Kolettis (2003). "Winter swimming: healthy or hazardous?: Evidence and hypotheses." Medical Hypotheses 61(5-6): 654-656. 

The joys of night swimming.

This weekend's night swim marked the end of an amazing summer open water swimming season. It promised to be a great evening including swimming, food and entertainment. In addition the weather for this time of year was just balmy, meaning the water wasn't so cold. We arrived on site in good time and unloaded our kit. They had suggested that we bring extra items with us, like torches, camping chairs, warm clothing etc, so when Shark emptied an extra bag out of the back of the car, I paid it no attention.

The venue was bustling with swimmers and their families. Shark and I found an unoccupied bench and, once we had signed in, started to get ready. Shark put on her wetsuit and began emptying the extra bag she had brought. I watched in amusement as she pulled out several torches, a string of fairy lights, electric tea lights and a box of glow sticks. I was expecting her to pull out a candelabra and standard lamp as well, however she thankfully stopped at the glow sticks. My amusement quickly turned to horror as she then began to divide them into two piles. There was no way I was swimming round a lake adorning a set of fairy lights and I managed to negotiate only one torch for me and was expected her to do the same, however she began embellishing her tow float, and herself with the remainder of the lights (of which there were many). Finally we were ready to set off. I did express concern that the tow float looked under considerable pressure from the weight of the lights, however was met with 'the look' and thought I'd leave it there. I could always say I told you so afterwards when the body was found!

Thanks gbimages photography for this lovely pic.
BTW- this is not Shark's tow float we are sitting on!

For safety reasons, and rightly so, we were issued with a glow stick which was attached to the cord at the back of our wetsuits. I'm not entirely sure that Shark needed further illumination, she already looked like Christmas, however rules are rules. We set off doing breaststroke to warm up and enjoy the view with all the lights and campfires back to the beach area, but my wetsuit isn't designed for this stroke and so had to swim front crawl the rest of the way. My wetsuit is also not designed for swimming with a glow stick either, and after several nasty strikes to the face. I thought I was under attack at first, and one near miss decapitation (Shark, not me) I stopped and asked her (for her own safety as well as mine) to help me to relocate it to my goggles. I (probably shouldn't have) used the nearby buoy to steady myself (too scared to use the tow float for fear of electrocution) however this manoeuvre caused an avalanche of lights that were illuminating the buoy. With the help of the safety crew the buoy was quickly returned to its former glory and we were on our way again. We managed to swim a mile, before it began to get too dark for me, my middle aged eyes were struggling to see too far ahead. I suggested we head back to the campsite for pizza (there was a retro pizza van there! How amazing is that?), and Shark, not one to miss a golden opportunity, suggested that as I was struggling to see, that I follow her well lit tow float back. I have to admit it was helpful, however she was so well lit that I suspect that she could actually have guided a plane in to land! Touché Shark!

The campsite atmosphere was great, and when they announced there would be singing I was beside myself with excitement and nostalgia. Sadly the fact that I am still word perfect at Kumbaya and the Kookaburra song would only add more enjoyment to my evening. If I'd known in advance of this most marvellous thing I would have spent the daylight hours doing vocal warm ups and gargling with salt water instead of doing the ironing and cleaning my kitchen! I needn't have worried, it seems that campfire songs have moved on significantly since the 1980's, and modern classics are the thing, which were sung amazingly well by the young girl with a guitar. I'm not sure I would have enhanced the experience at all, and not because my voice had not been in tip tip condition, but rather because I've actually no idea what the words were! Shark look relived when I said I wouldn't be joining in. She thinks she, and the rest of the people that were there have dodged a bullet... I say you can't judge my campfire singing on what you hear on brief car journeys. The acoustics are nowhere near the same!

The campfires were lit, adding atmosphere, and also the opportunities to roast marshmallows! I was delighted when Coach Morg arrived carrying the mother of all marshmallows for us. They were so large that the skewer was practically bowing under the weight. This is not a complaint...

Before we were allowed to go (Shark was driving, I had no choice), we had to make sure that all of Shark's torches and lights were turned off and untangled... It took ages , there were so many. I thank goodness she wasn't plugged into the National Grid, for there would not certainly have been a power dip in the area. Also, and quite an important piece of information- electricity and water don't mix. We had such a lovely evening. The water was amazing, the atmosphere great, the mood lighting (courtesy of Shark) was mostly bright, illuminating and I have to admit, almost a little bit magical.

Finally, it's a year since I first began writing my little blog, which stared as a way of writing about my recovery, the training and the swim I did last year (Windermere one way). I have been amazed and overwhelmed at the amazing response, and lovely messages of support I have had. After I had completed the swim I was asked if I would consider putting last year’s journey into a book. Going from a blog to an e-book is something quite different, and a lot scarier, however I decided after a lot of consideration to take the plunge (no pun intended) and do it, and finally has now been published this week on Amazon. How amazing (but mostly scary) is that? I hope that for those of you that read it feel inspired to not only take on difficult challenges, but also to never underestimate how far you can push yourself to achieve what you set out to do.

Open Water Woman Swims Windermere is available on Amazon

https://www.amazon.co.uk/Open-Water-Woman-Swims-Windermere-ebook/dp/B079ZB1775/ref=sr_1_1?ie=UTF8&qid=1520196854&sr=8-1&keywords=jacqui+Hargrave

I also have a "group" on Facebook. It's not really a group, as it's only me, but on it I post more regularly, and I'm also on Twitter and Instagram. You'd be very welcome. Here are the links. 😊

 @Openwaterwoman_

Open Water Woman