If you’re racing Indian Wells 70.3 or any cold-water triathlon, let’s talk about preparing for a very cold swim. Cold water changes everything: your physiology, your breathing, your decision-making. A smart plan helps you stay composed, efficient, and ready to race the day you trained for.
The short answer: fuel well, warm up on land, wear a neoprene cap, walk in gradually and build into the swim until the first turn buoy. Have warm layers and carbs ready in T1 for afterdrop. Above all, stay calm, because composure controls your breathing.
Fuel well before the race
Your best defense against cold water starts long before you step onto the sand. Ample carbs the day before and on race morning top off glycogen stores – critical for maintaining heat, muscle function, and focus. Good fueling keeps your thinking sharp so you make safe, confident choices early in the race.
Warm up on land
Cold water accelerates heat loss. Give yourself a buffer by entering with a slightly elevated core temperature. Light movement (brisk walking, mobility drills, anything that gently raises your heart rate) helps maintain coordination and prepares your body for the shock of the water.
Does a Neoprene Cap Help in Cold Water?
Neoprene retains heat significantly better than latex or silicone and reduces conductive heat loss around the head. It also eases the perception of cold, which helps you control your breathing and stay mentally calm in those first critical minutes.
Enter gradually
Briskly walk yourself in to about knee-deep before swimming. A slow, controlled entry reduces the gasp reflex and prevents the sudden spike in breathing that can derail even experienced athletes. Composure early on sets the tone for the entire day.
Build into the swim
Give your body time to adapt. Hold back a touch until the first turn buoy – your muscles need those early moments to stabilize in the cold. Once they do, you’ll find your rhythm, technique, and breathing settle much more naturally.
What Is Afterdrop and How Do You Handle It?
Expect your core temperature to keep falling after the swim. Be ready with a small towel, a dry layer, arm warmers, or gloves in T1. Take in some carbohydrates to support re-warming and steady energy. Ease into the first miles of the bike—by the first aid station, you should feel your body fully back online.
Most importantly: stay calm
Anxious swimmers burn energy quickly. A steady mindset stabilizes breathing, reduces cardiovascular strain, and helps you settle into your rhythm sooner. Confidence is free speed.
You’ve prepared. Trust yourself. Race smart, stay composed, and let your training rise to the surface.
Keep Reading
- Fix Your Swim Fast: 7 Proven Techniques to Improve Speed, Efficiency, and Confidence
- Triathlon Racing in the Heat: How to Adjust Pace, Power, Heart Rate, and Hydration
- Swimming: Learned Through Feel, Not Force
About the Author
Elizabeth Waterstraat | Founder and Head Coach, Multisport Mastery
Elizabeth Waterstraat is the founder and head coach of Multisport Mastery, with 20 years of coaching experience and 26 years as an endurance athlete. A USA Triathlon Level III Coach, she is a five-time Kona qualifier, five-time Ironman World Championship finisher and 12-time National Champion. She has coached athletes from beginners to professionals and from first-time finishers to world champions, helping them develop the fitness, skills, and confidence to pursue ambitious goals through consistent, purposeful training.
Her coaching philosophy is built on communication, education, and partnership, with an athlete-driven approach that emphasizes the process as much as the outcome. She believes effective coaching requires understanding the individual, maintaining focus on meaningful goals, and finding balance between athletic ambition and the demands of everyday life. Through her coaching and writing, Elizabeth encourages athletes to take ownership of their development, build confidence through knowledge, and create a positive, sustainable relationship with sport.
Read more about Elizabeth, or book a fit call to talk about your goals.
