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TRANSCRIPT
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 1: Introduction to the OWC System
©2018 Open Water Chicago
First of all – Thank You!• YOU ARE ALREADY A WINNER – you have chosen
cautious approach over avoidance!• I greatly appreciate your commitment • You will learn a lot in this program – and have a
lot of fun doing it!
My promise to you – I will do everything in my power to make you a success in the open water.
©2018 Open Water Chicago
About me (Steve)• Open Water Chicago
• Founder (2008)• Meetup Organizer (year-round!)• Trainer/Coach• Red-Cross Certified Lifeguard (4 saves to date!)• Sole Content Producer
• Late Start to Open Water Swimming!• 2004 (age 36 – Chicago Triathlon)• Never had any real swimming experience before!
No matter what level you are right now, you too can learn how to master outdoor swimming!
©2018 Open Water Chicago
Why the OWC System?• Triathlon Years – Frustration & Struggle
• Coaches had limited experience with OWS• Much of the “training” was profit-motivated• The instruction was often ineffective – and sometimes
even harmful! • 2008 – Present: Open Water Chicago
• Year-round swimming in Lake Michigan (no pools!)• Constant experimentation in a variety of conditions• Patterns emerged – and the OWC System was born!• My mission share this knowledge with
everyone!
I’ve “cracked the code” to successful outdoor swimming, and now I want you to benefit from this!
©2018 Open Water Chicago
What You Will Learn• Foundational Lessons – 60% of this course
• Physical Patterns of Nature• Your Three Brains• The Physical Trifecta™
• Tactical Lessons – 40% of this course• Immersion shock – preparation and management• Anxiety and panic – prevention and management• Managing the Physical – putting it all together• Sighting and drafting – reality-based methods• Currents, waves, chops – overcoming these challenges• Special topics (gear, swim event prep, fitness, etc.)• Emphasis on pre-swim and in-swim tactics
Bottom line – everything you need to thrive and excel in the open water environment!
©2018 Open Water Chicago
What You Will Gain• Competence
• Knowledge and proficiency of both the inner game and outer game of open water swimming
• Knowledge and proficiency of key open water skills• Ability to skillfully handle almost any outdoor
swimming situation • Confidence
• Control over your physical state in the open water• Control over your emotional state in the open water• No fear, panic, frustration, or failure!
Endgame Optimal swim results and positive outdoor swimming experiences
©2018 Open Water Chicago
Disclaimers & Risk Management• I am a coach – not a medical professional
• I will discuss topics of science, physiology, etc. along with my opinions and beliefs about them
• These are my views based on my empirical experience• I do not practice medicine nor claim to do so!
• Open water swimming is an inherently risky activity• There are numerous potential dangers such as
drowning, hypothermia, and injury• It is impossible to completely eliminate all these risks
My goal is to give you the best information and tools to manage these risks – SO LET’S GET STARTED!
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 2: Physical Patterns of Nature
©2018 Open Water Chicago
Physical Patterns of Nature• The Power Law – Pareto distribution, 80/20
principle, Zipf’s law• Non-linear, non-uniform• Long tail, heavy tail• Clusters or concentrates at the front or back end• Rapidly accelerates or decelerates over time• Ubiquitous phenomenon in Nature
• Rayleigh distribution • Shares many characteristics with the Power Law• Primary distribution present in waves and wave loads
– both physical (water) and energy (light)
These forces are hardwired realities of Nature –present in countless external and internal systems.
©2018 Open Water Chicago
Physical Patterns of Nature
The Power Law governs the accumulation, concentration, and release of physical energy.
©2018 Open Water Chicago
Physical Patterns of Nature
Power Law – gravitational force measurements at increasing altitudes
©2018 Open Water Chicago
Physical Patterns of Nature
Power Law – lactic acid accumulation
©2018 Open Water Chicago
Physical Patterns of Nature
Power Law – oxygen uptake distribution
©2018 Open Water Chicago
Physical Patterns of Nature
Power Law – heart rate and cardiovascular drift
©2018 Open Water Chicago
Physical Patterns of Nature
Power Law – Ebbinghaus memory distribution
©2018 Open Water Chicago
Physical Patterns of Nature
The Rayleigh distribution governs waves and wave loads – both physical (water) and energy (light).
©2018 Open Water Chicago
Physical Patterns of Nature
Rayleigh distribution – wave heights (normal conditions)
©2018 Open Water Chicago
Physical Patterns of Nature
Rayleigh distribution – wave heights (extreme conditions)
©2018 Open Water Chicago
Physical Patterns of Nature
Rayleigh distribution – solar energy wave spectrum
©2018 Open Water Chicago
Physical Patterns of Nature
Rayleigh distribution – muscle contraction wave©2017 Open Water Chicago
Physical Patterns of Nature
Bottom line – success in outdoor swimming situations requires awareness of these patterns and an effective system to thrive in this unique setting!
ChaoticLogarithmic
DynamicUncertainty
(Outdoor Swimming)
NormalUniform
Static Certainty
(Indoor Pool)
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 3: Your Three Brains
©2018 Open Water Chicago
Your Three Brains
Evolution has created three “metastructures” that dominate the brain depending on the circumstance.
©2018 Open Water Chicago
“Logical” Brain• Neocortex• Higher level “executive”
cognitive functions:• Logic and reasoning• Problem solving and decision
making• Planning and foresight• Introspection and creativity• Performance excellence• Traditional time
management/productivity focus
Dominates in low stress, high cognition scenarios.
©2018 Open Water Chicago
“Emotional” Brain• Limbic system• Motivation, emotions, and
memory formation:• Fear, anger, and aggression
(“fight or flight” response)• Pleasure, reward, and
reinforcement• Memory and learning• Sensory perception and
filtering• Attentional processing
Dominates in medium-high stress, high emotional scenarios.
©2018 Open Water Chicago
“Physical” Brain• Reptilian complex• Autonomic physical
functions:• Alertness and arousal
(circadian/ultradian rhythms)• Breathing and heart rate• Blood pressure and digestion• Body temperature and
thermoregulation• Basic survival behavior
responses
Dominates in extreme stress, emergency or survival scenarios.
©2018 Open Water Chicago
The “Great Collapse”• Endurance athlete paradox – Highly motivated, peak
performance triathletes “choking” during the swim:1. Mental stress: Poor decisions Mistakes
Suboptimal results2. Emotional stress: Distractions Overwhelm
Poor concentration Frustration/Anger Anxiety Inability to “stay on game” Suboptimal results
3. Physical stress: Fatigue Exhaustion Panic Catastrophe (i.e. DNF, failure, humiliation, injury, fatality)
As the stress level increases, the evolutionarily “older” brain areas dominate – always defaulting to the Physical!
©2018 Open Water Chicago
The “Great Collapse”
In the open water environment, the Logical and Emotional brains often completely shut down and allow the Physical (survival) brain to take over!
Indoor Pool• Temperature – static• Conditions – calm• Visibility – clear• Energy accumulation
and output – linear• Energy resources –
limited• Movement: Fine Motor
→ Highly Predictable
Open Water Swim • Temperature – dynamic• Conditions – dynamic• Visibility – dynamic• Energy accumulation and
output – omni-directional• Energy resources –
unlimited • Movement: Gross Motor
→ Highly Uncertain
©2018 Open Water Chicago
The Physical Elements
What are these “physical elements?”
External – Nature ( Power Law, Reyleigh, Uncertainty/Entropy)
Internal – The Physical Trifecta™
The only physical elements you can effectively manage and control are the internal ones!
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 4: The Physical Trifecta™
©2018 Open Water Chicago
The Physical Trifecta1. Heart Rate
• Number of beats (contractions) per minute• Intensity of beats
2. Respiration Rate• Number of breaths per minute• Intensity of breaths
3. Muscle Contraction• Speed of contractions • Intensity of contractions
Key physiological levels impacted by the Physical Trifecta oxygen, carbon dioxide, glucose, lactic acid, electrolytes, water, energy/heat
©2018 Open Water Chicago
The Physical Trifecta
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 5: Immersion Shock
©2018 Open Water Chicago
Cold Water 101
What is “cold water?”
Whatever is cold for you in that specific moment and in those specific
circumstances!
Cold tolerance is highly dynamic and is influenced by multiple internal and external factors – there is no single standard or metric for “cold”!
©2018 Open Water Chicago
Human Thermoregulation• Stimulus – exposure to
cold external temperatures (air, water) stimulates skin temperature receptors which send signals to your brain
Your “core” – head, neck, and torso – has the highest concentration and sends the strongest signal to the brain.
©2018 Open Water Chicago
Human Thermoregulation• Response – Your hypothalamus
(Limbic/Emotional) reacts accordingly:
• Norepinephrine release• Epinephrine release• Thyroid hormone release• Brown fat oxidation• Shivering center activation (brain
stem)
This process is the “heat switch” that gets activated.
©2018 Open Water Chicago
Immersion Shock• Immediate (0-2 minutes):
1. Instantaneous gasping for air2. Sudden increase in:
• Heart rate • Respiration rate• Muscle contraction
intensity• Blood pressure
• Ongoing (2 minutes+)• Hyperventilation• Tachycardia• Hypothermia
Cold water immersion directly impacts the Physical Trifecta – both immediately and ongoing.
©2018 Open Water Chicago
Immersion Shock
2005 study – swimmers who minimized the “spike” swam the same distance at the same pace using less oxygen, fuel, and overall energy.
Lead to higher baseline aerobic exertion levels
Higher initial “spikes”
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 6: Anxiety and Panic
©2018 Open Water Chicago
Anxiety ≠ Panic
Anxiety is an emotional response whereas panic –at its core – is a purely physical one!
Anxiety• Symptoms – worry, fear,
caution, avoidance• Onset – constant low
level with flare ups• Hard wiring – acquired
through experiences and attribution
• Triggers – situations, memories, associations, “second hand stress”
→ Emotional/Limbic
Panic• Symptoms – tachycardia,
hyperventilation, terror • Onset – sudden, intense,
paralyzing• Hard wiring – genetically
programmed and innately physiological
• Triggers – CO2 levels, sodium lactate levels, anticipatory anxiety
→ Physical/Brain Stem
©2018 Open Water Chicago
Suffocation Alarm System• Evolutionary protection
mechanism• Activated by rising CO2 and
sodium acetate levels in the blood/brain
• ASCI1a gene – CO2 “sensor” in the amygdala
• Periaqueductal gray (PAG) and dorsal raphe nucleus (DRN) involvement – serotonin systems in the brain stem
Panic can only be managed through physical means – not through emotional or logical ones!
©2018 Open Water Chicago
Suffocation Alarm System
Once triggered, panic attacks continue and intensify – even if CO2 levels have normalized!
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 7: Managing the Physical
©2018 Open Water Chicago
Pre-Swim: 12 – 24 hours• Special emphasis on managing the following:
• Sleep – mild deprivation impacts TSH • Hydration – increase H20; decrease alcohol, caffeine• Fuel – natural state, easily digested, calorically dense• Electrolytes – sodium, potassium, calcium,
magnesium
Proactively minimize or eliminate the spike.
©2018 Open Water Chicago
Pre-Swim: 1 – 2 hours• Priming (a.k.a. Progressive
Cold Shower)1. Warm up – normal to slightly hot
shower temperature, 10 minutes2. Dial temperature down –
gradual increments, 15-20 seconds each
3. Focus on head, neck, and torso –highest density of skin temperature receptors
4. Activate shiver response – you should be slightly uncomfortable when you finish
Thermoregulation is primarily a Physical Brain process that directly impacts the Physical Trifecta.
Ideal pre-immersion physical state!
©2018 Open Water Chicago
Pre-Swim: 0 – 10 minutes• Mammalian Dive Reflex:
• Aquatic mammal trait• Autonomic response – Vagus
nerve activation; pure physical• Trigger mechanism – holding
breath while placing face/neck in colder water
• Results – Lowers heart rate by 10% - 30%; increases oxygen to the brain and heart
Use the Mammalian Dive Reflex to manage the Physical Trifecta both pre-swim and in-swim!
©2018 Open Water Chicago
In-Swim: As Needed• Treading Water = NO!
• High energy output (legs and arms) –especially at swim start
• Impacts Physical Trifecta the wrong way!
• Modified Drownproofing• Minimal energy output• Activates the Mammalian Dive
Reflex• Manages the Physical Trifecta the right
way!
Use modified drownproofing in place of treading water to more actively manage the physical elements of the swim.
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 8: Sighting and Navigation
©2018 Open Water Chicago
Reality-Based Sighting• Shapes, Contrasts, and Approximations
• Blind Runner analogy• Shifting of in-swim expectations • Management of 1 to 2 second visual window
• Sight Stroke• Integration of reality-based sighting into swim stroke• Breathe – Stroke – Sight (eyes only) – Stroke (repoint)• Can breath during Sight phase – watch head position• Does not interrupt the swim rhythm!
Reality-based sighting allows a swimmer to effectively navigate in a lower energy “logical” state.
©2018 Open Water Chicago
Open Water ChicagoThe OWC System™ for Mastering
Outdoor Swimming
Part 9: Drafting other Swimmers
©2018 Open Water Chicago
Drafting• Delta and Bow Wave
• Current is in the Bow Wave –not behind the swimmer!
• Ideal position is hand entering water between other swimmer’s waist and ankle
• Shift from swimmer to swimmer as needed
• Important – Always continue sighting while drafting other swimmers!
Capitalize on the energy of other swimmers to further conserve your own resources.