The Triathlete Blueprint Newsletter #109-Cold Water Swim? Here’s How to Stay Calm and Race Strong

Yan Busset
12 minutes ago
3 min read

Read time: 3min.

By Coach Yan Busset

How to Handle Cold Water on Race Day Like a Pro

This spring in Finland hasn’t been the warmest, and for many triathletes, the open water season has started later than usual. Water temperatures are still low, and for some, the first swim in these conditions has been a real shock. If you're heading into your first race of the season and the forecast says it's going to be a chilly one, don’t panic. You can still have a great swim. Here are eight smart tips to help you handle the cold and stay in control from start to finish.

Warm up really well before putting on your wetsuit

Before you even get into your wetsuit, make sure you raise your body temperature. A short jog, jumping jacks or dynamic arm movements can do the trick. The goal is to feel warm, even slightly sweaty, before heading to the start. Keep in mind that the effects of a warm-up fade after 15–20 minutes, so time it right.

Get wet before the start

Don’t wait for the race start to feel the water. Before getting fully in, splash your face, neck, and let some water into the wetsuit. This helps reduce the thermal shock and avoids triggering a sudden spike in breathing or heart rate once the race begins.

Calm your breath before you start swimming

couple of minutes minutes before the start, take the time to slow things down. Breathe in deeply through the nose, and out slowly through the mouth. This helps to keep calm, manage the stress from the cold and the race nerves, and gives you more control over your start.

Arrive fresh on race day

Being rested makes you more resilient. If you’re carrying too much fatigue into the race, your body will have fewer resources to handle discomfort, whether it’s heat, cold, or stress. A proper taper helps your system adapt and gives you more control when facing tough conditions.

Start the swim slowly

Don’t sprint into freezing water. A too fast start can create an oxygen debt and send your body into panic mode. You might not know if you're feeling anxious or just breathless from going too hard. Be progressive into the effort, focus on long exhalation, to clam down, and let your body adapt during the first minutes.

Kick more during the final 100 meters

Toward the end of the swim, increase your kick rate. It helps bring blood flow back to your legs, which are often cold and stiff after the swim. This small action makes it easier to stand up in T1 and improves your ability to run and pedal once you're out of the water.

Use extra gear if allowed

Some small gear adjustments can make a big difference. Wearing a second swim cap under the race-issued one (or even a neoprene cap) helps preserve heat. In very cold conditions, race organizers may allow neoprene socks, though gloves are usually not permitted. Always check the race rules, but it’s smart to bring these items just in case they’re allowed on the day.

Still cold getting on the bike? Adjust your cadence

If your feet or body still feel cold after the swim, start with a higher cadence to get the blood flowing. Your body warm up gradually before settling into your race pace.

Swimming in cold water isn’t fun for anyone, but it doesn’t have to derail your race. With the right preparation and mindset, you can stay calm, stay warm, and swim strong. Think ahead, keep your breathing under control, and let your technique carry you through. The cold may be there, but so is your training.

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