Wednesday, July 30, 2008

The Swim, The Dolphins and A Dream Come True

My family and friends have supported me through years of training to achieve my dream of swimming the English Channel. I am so deeply moved and appreciative of the support. I could not have realized my dream without it. I encourage everyone to pursue their dreams and passions in life--whatever they may be (i.e. the arts, academics, family, sports). The English Channel is my metaphor for pursuing dreams.

Besides swimming from England to France, my secondary goal is to raise funds for two local charities. Please consider donating to:
1) The YMCA-YWCA Strong Kids Campaign. Funds raised support recreational activities for children of low income families (e.g. swimming lessons). http://www.ymcastrongkids.ca/
2) The Kelowna General Hospital Foundation. Your donation will go towards the purchase of medical equipment. http://www.kghfoundation.com/
* please pledge your support in the name of the English Channel swimmer

Here is how the experience unfolded......

The Day Before
I went for a light 1500 metre swim (30 minutes) in Dover Harbor; all the while visualizing the end goal--touching the sands of France. I also did some short 100 metre sprint intervals. The purpose of this is to feel strong and fast in the water--a real confidence booster. There is no question that I am in the best shape of my adult life. I am so ready for this swim.

Am I nervous? A little bit; but to be honest, I am looking forward to the experience. I feel like a 6 year old on Christmas eve. When do I get to open the presents? Santa, thanks for the 36" Speedo!

How confident am I? Do I have nagging doubts? The experience of my mates being pulled from the channel yesterday for severe hypothermia reminds me that there are no guarantees in this sport. On the other hand, I am very confident that my 30 years of competitive swimming, extensive cold water acclimitization training, my grit and determination, my support crew, and my passion for the ocean, will see me through to France.

The rest of the day was spent getting into the "zone." After a delicious pub lunch (yes, I had a pint of some good ol' English ale), our family (Joanne, brother-in-law Mark and mother-in-law Barb) went for a walk atop the famed White Cliffs of Dover. I spent this time staring out to sea and to France in the far distance. All this time, I was visualizing a successful swim. There is an excellent book on the subject of visualization: Visions of Excellence by former Canadian Olympic gold medalist, Mark Tewksbury. Mark only envisioned gold in the last 50 metres of his 100 metre backstroke performance in Barcelona. It was one of the greatest backstroke finishes of all time. Mark out-touched his competition by 1/100th of a second. He never thought about coming 2nd.

Later in the evening, I went for a walk, alone, around Dover Harbor. I was accompanied by The Who, Genesis, Yes, Beatles, Police, Moody Blues, and Pat Methany--a great music ensemble to pump me up for the big day. In addition, no trip to Dover Harbor is complete without paying homage at the memorial of Captain Mathew Webb. Mathew Webb was the first swimmer to conquer the channel back in 1875!

That night, I got about 5 hours of solid sleep--not bad for a channel swimmer's "Christmas"" eve. I woke at 5:00 am and was greeted by Will from Eastbourne (a coastal city 2 hours drive west of Dover). Will is also an aspiring Channel swimmer. We met over the internet on the channel swimming listserv. Will is looking for first hand experience in the channel by offering to support fellow swimmers across La Manche. We were more than happy to oblige. Again, this journey is not so much about the swim, than it is about making new friends, that makes this experience so special.

While Will was getting acquanted with Mark and Joanne, I ate my traditional pre-race meal (Power Bar, banana, coffee, toast and peanut butter, and a litre of water with electrolyte supplement). Following that, I did a good 30 minutes of stretching and warm up exercises, and evacuated my lower digestive track. WOW DUDE, that is WAY TOO much information. Perhaps, but it is important. The last thing I want to worry about in the middle of the Channel, is my bowels. Enough said. The plan worked.

Before embarking to the harbour, I "psyched" myself up by reading all the well wishes and support from friends, family and colleagues back home and abroad. That was a real confidence booster. Now I am ready for the swim of my life!

A short while later, we were greeted by my boat crew and an official from the Channel Swimming Association (CSA). I was so relieved that Keith was assigned to be our CSA official. I had been liaising with Keith all week on the beach. We instantly developed a rapport. Keith is very friendly and approachable. Moreover, he conveys a passion for being a part of the swimmer's journey to France. We were also introduced to Andy's first mate, Gary, and Andy's son, James (15). This was James' first channel swimming experience with his dad. The whole group instantly got along. I could tell that this was going to be a special day. It was very important to me that we all had fun and not take this swim or ourselves too seriously. This is not a swim race. This is a journey. We might as well enjoy it!

The conditions were perfect. The sun was just rising, seas were flat and the ambient air temperature was 18'C and rising. These are very favorable conditions but likely will not be sustained further out to sea. We were now off to Shakespeare Beach (just west of Dover). This will be our starting point. On the way out, Joanne applied swimmers "grease" to my body (note, banjo playing theme to Deliverance not included). This "grease" is a mixture of Vaseline and Anhydrous Lanolin. Together, the two form a barrier that prevents skin chaffing secondary to ocean salinity, insulation from the cold ocean, and a layer of protection from stinging jellyfish. Sun block was also applied. As we approached Shakespeare Beach, we could see 2 other crews heading out to France (one solo swimmer from the US and a relay team from the UK). Other boats were approaching as well. There were 7 in total (4 solo swimmers and 3 relays). I was about 5 minutes from starting so it was here that I took some anti-seasickness medication--the plan being that the medication would take effect in about 45 minutes before reaching the 1st shipping lane and heavier seas. It was at this point that Keith reviewed the rules and regulations with me (i.e. keep moving--even when feeding, don't touch the boat, stand up on your own two feet when you reach the shores of France). We also reviewed safety procedures. His last comments to me will forever be etched in my memory... "This is an incredible journey that you are about to embark on...it is NOT a race...use your mind..." With that, I kissed Joanne and jumped into the water. It was a short 25 metre swim to shore. Once on shore, I turned my back to the crew. When I was ready, I took a deep breath and raised my right arm to signal the start of the swim. The horn of the Louise Jane rang out. I was off for a swim of a lifetime.

I dove in, arms outstretched in a streamlined position and a few dolphins kicks to bring me up to the surface. This is a competitive swimming technique and it is not necessary in a marathon swim like this. However, I did it because a) it is fun b) I can pretend for a moment to be Michael Phelps and c) it reflects the competitive swimmer in me. I am now living my dream! Breathing to my right, I can see the White Cliffs of Dover! Turning to my left, I am taking in a magnificent sunrise! I am in my element. I want this experience to last forever!

Now to strategy.....How am I going to tackle this 35 KM journey? Race it and go for a Canadian record? Hold steady and save my energy for the dreaded final 5 km? or simply enjoy the experience as if it were a dream? I elected to take a "flexible" approach. What I want most is to enjoy this day, and above all, that means making it to France. If I take my pace out recklessly fast, I could end up "dying like a pig" for the portion of the swim that will tax me most--the wicked currents of the French coast. Secondly, I want a challenge. This is, afterall, the famed "Everest" of swimming. I do not want calm, flat conditions for the entire duration. As unlikely as that is to happen, if these conditions were sustained for the duration, I planned to sprint the 2nd half in an attempt at the Canadian record (just over 9 hours). To swim this fast, I would also need a good "push" from the tidal gods. In the end, I chose to maintain a strong, steady pace, and conserve my energy for when I would need it most--on approach to France. At the end of the day, this strategy proved to be the right one for me, and one that allowed me to enjoy the swim--a testament to Keith's parting words of wisdom..."this is not a race..."

I really focussed on stroke technique for the first hour. Reference my February blog entry: Training with the Gooeytubes (literally the lowest form of aquatic life)-- point being to keep my head down and hips high in an effort to move my body through the water in an efficient manner. When swimming huge distances like this, technical efficiency will reap rewards in energy saved and total kilometers swum. At this point, I want to keep my strokes long and strong and see if I can't catch the two teams in front of me at this pace--OK, so I am a little competitive.

At 30 minutes it was time to feed. The feeding plan that we rehearsed during my Bowen Island swim was: a) wave the Canadian flag at 29 minutes--this signals 1 minute to snack; b) at 30 minutes, throw the bottle of liquid nutrition ahead of me so that I swim to it, rather than me swimming to the boat. I then swim to the bottle, roll onto my back, ingest my sustenance and keep moving. My goal was to limit my total feeding time to 15-20 seconds. The last thing I wanted was to stop and eat for a minute or two at a time. 1-2 minutes x (2 sessions/hour) x 10-14 hours = more time in cold water than is necessary. Consequently, the time lag could result in missing the tide that will assist me into France. Any time lag will also contribute to hypothermia. There has been many an English Channel swimmer who missed their tidal assist into France because of this. Consequently, they swim for an extra 4-5 hours waiting for the tide to turn in their favour or their swim is aborted--channel aspirants take note! Keep it simple and keep moving. This strategy worked like a charm. However, I did find that I had to prompt my crew. Thankfully, I was wearing a stopwatch to track this vital component of the journey. Without fail, my crew heard the siren cry......"FOOD, ONE MINUTE....." at 30 minute intervals.. My crew then went into action. One bottle contained warmed liquid "goo" (Hammergel product of protein and carbohydrate mixed with hot water and electrolyte supplement). The other bottle contained hot water, straight up. Fresh water was a last minute addition to my repertoire. Good thing too. The channel is very salty--much more so than the ocean around Vancouver. Reason? BC's vast snow melt dilutes the Pacific Ocean with fresh water. As such, I predicted that I would be swallowing "hypertonic" channel water (i.e. highly concentrated salt water). As where salt goes, water follows.....this would in effect draw fluid out of my gut, leading to diarrhea; and consequently, fluid and electrolyte loss. This is an ominous sign for channel swimmers. The cure: Fresh "hypotonic" water. This worked like a charm. Never once did I experience lower gastrointestinal fluid losses. Keep in mind that my feed was also "hypertonic" in consistency. A bottle of fresh water to chase the "goop" did the trick.

At the 1st 30 minute break, I also gave my crew some feedback:
1) The boat's exhaust fumes were bothering me. Solution: position the boat so I am parallel with the bow.
2) I wanted Joanne to give every crew member a Canadian pin to wear and keep as a souvenir. After all, I am representing my country. There aren't a lot of Canucks who are lining up do this swim...yet!
3) I wanted to make sure that Andy had his GPS navigational system turned on. I knew that friends and family back home were going to be monitoring our progress over the AISshipping website (this site tracks marine vessel traffic in the channel).

Wow....that is a pretty big ship! It is hour 3 and I am in the English shipping lane. There are over 700 ships plying the French and English shipping lanes every day. Thankfully, the English and French Coast Guards advise these ships to steer clear. With millions of dollars of trade on the line, one has to wonder if these ships are motivated to avoid a few crazy swimmers.

I find the 1st 4 hours of these marathon swims to be the most challenging. The challenge at this point is not physical, it is psycbological--specifically the boredom and monotony involved in putting one arm in front of the other for hours on end. After hour 4, these swims seem to go much faster. Today, however, this was not a problem. I just kept reminding myself that I am in the bloody English Channel! How surreal is this?! Pinch me! Enjoy every moment....I have only been dreaming about this day for 25 years! As such, I had no problem occupying my mind for the duration. This was cornerstone to my success. Without focus, there is no point in swimming. Those who lose their focus question their motivation and call it a day. For me, I kept focussing on the sands of France and what I had to do to get there. One thought remained a constant theme throughout...DO NOT TAKE THE CHANNEL FOR GRANTED...RESPECT IT AT ALL TIMES...CONDITIONS MAY BE GOOD NOW BUT SHE IS CAPABLE OF KICKING YOU OUT... RESPECT THE EXPERIENCE OF FELLOW CHANNEL ATHLETES. THE EXPERIENCE OF MIKE AND CHRISTIAN BEING PULLED OUT YESTERDAY, JUST SHY OF FRANCE, SERVED AS A SALIENT REMINDER OF THIS FACT. THIS IS SERIOUS BUSINESS AND SWIMING THE CHANNEL IS NOT TO BE TAKEN LIGHTLY. In addition to focussing on the task, I meditated throughout. I have learned over time to open my mind to random thoughts. Here is a sample of what I though about:
  • swim technique--head down, hips high, efficient catch, and work the 1st phase of the pull
  • the 1st day I floated unassisted at Gordon Head Pool, Victoria (age 6)
  • my competitive swimming career--those 100 x 100 m freestyle sets every Christmas eve; that 8 x 200 m fly set I swam with former olympians Wayne and Jon Kelly; the 1st time I broke 17:00 min. for 1500 m free; my first swim meet in Nanaimo at the age of 9 and the ride up to the meet in dad's Chrysler New Yorker--complete with ABBA blaring on 8 track
  • my wedding day in Williams Lake...easily the best day of my life
  • my two boys Connor and Cameron and our cycling trip to the Myra Canyon Trestles
  • fishing at Arbutus Cove as a kid...staring out to Haro Strait and San Juan Island in the distance--I often thought about swimming to San Juan Island (20 KM)..maybe one day
  • work priorities and how to balance that with family and everything else I like to do....I will need to let something go.
  • how is my sister making out with Connor and Cameron back in Calgary? That was a real concern to us
  • I wonder what was going through the minds of the D-Day soldiers as they were making their way across the Channel?
  • How is the crew getting along? Are they getting seasick? Are they having a good time?
  • Pat Methany, The Who, The Beatles, Genesis, Sting, Miles Davis keeping me company throughout
I am now looking over at my crew to assess the situation. They are all hovered over what looks to be a BBQ. What the ____?! it looks like they are having a party while I am in here swimming. What are they eating?

They are eating Makerel! and apparently it is the finest tasting fish they have ever had! No garnish, just cooked fresh from the sea. And to think that back home, we disdain this fish as a nuissance to our precious salmon.

It is now hour 4-5. I must be through the shipping lane as I do not see any big freighters bearing down on us. It is just me and Louise Jane. I have passed the other teams. The Louise Jane made for a great swimming partner. Andy named the boat after his sister who lost her life a few years ago. She took good care of us. Andy also let his son (James) pilot the boat for the first time with a channel swimmer. James did a superb job. He maintained eye contact with me throughout...we were in sync. It was also his job to lead me, not the other way around. Good thing too as there was nothing for me to navigate off in the middle of the channel. I could not see France and I dared not look back to the White Cliffs of Dover. To a great extent, the ocean carries me, but it is up to Andy and his crew to find the most efficient pathway through to Cap Griz Nez. To my reckoning, I felt I was swimming straight. Most swimmers veer north east for the 1st 6 hrs and then the ebb tide runs them south west to France. As it turned out, I was swimming in "slack" waters (i.e. there was little tidal push) for the 1st half. In effect, I was swimming straight. The winds were also starting to pick up in concert with the land warming up. As a result, it was getting rougher--force 3 waves just below "white cap" height. I also knew that the ambient air temperature was on my side. Reference the crew taking off their jackets and donning T-shirts. This is a very good thing. I never did feel cold. In contrast to Mike and Christian, they swam the 1st 4-5 hours in darkness without the benefit of a warm sun...just one of the many faces of the channel. Consider myself fortunate. The conditions on the day have a lot to do with successful swims.

Hour 6. I sense birds overhead. Sure enough, there are dozens of seagulls dive-bombing me. The crew had a good laugh at this. What am I, dead carrion? Suregly Jonathan Livingston Seagull isn't among this wayward flock. He must be training for a speed record between Dover and Calais. I am feeling pretty good at this point. One arm in front of the other, pace is holding strong....ne need to put on the "jets" for another couple of hours. My right shoulder is holding strong too! Thank you Kevin and Sun City Physiotherapy! Those strengthening exercises did the trick! Now I can see freighters moving in the other direction (towards Belgium). Ok, I am in the French shipping lane. I still can't see France through the mist but it must be there--another 10-15 km or so.

Hour 7. A small plane is flying right toward me...what is he up to? He dips his wing in salute and flies right past. Wow! The Channel Swimming Association pulls out all the stops. I have read about this in books. When Lynne Cox (most famour marathon swimmer in history) swam the Cook strait in New Zealand, commercial jets and military air craft made fly bys as the country watched her swim this feat on national television. As it turned out, this plane specialized in aereal photography.

Hour 8. The winds have picked up to 20 knots....it is very rough and I am being tossed around like I am in a washing machine. I felt a wave of nausea coming on.....

TO BE CONTINUED


















Celebrating the finish with the dolphins!


Finish at Cap Griz Nez, France
(10 hours, 43 minutes)


Flipper joins in the celebration!

Tuesday, July 29, 2008

The Experience


Joanne applies the "grease"
Starting Point: Shakespeare Beach

Dodging big ships

Feeding time
Freshly caught Mackerel for lunch

Heavier seas in south-east shipping lane
Sands of France within reach

Cheers to my crew!

Pictures of the finish and dolphin show to follow
















Monday, July 28, 2008

We did it!

We swam across the English Channel today in 10 hours and 43 minutes--witnessed by the dolphins that escorted us part of the way back to Dover. It was magical for all of us. I say "we" crossed the channel because it was the support of friends, family, colleagues, boat crew, the Channel Swimming Association, and good weather conditions that enabled me to achieve my dream of swimming the channel. I will never forget this experience!

I am very tired now. I will post a log of today's experience in the days to come. Thank you for your love and support. I shall have a heavenly slumber tonight.

Brent

Thursday, July 24, 2008

Not to be taken lightly

I have the green light to swim tomorrow morning, weather permitting. The water temperature is 17'C, ambient air temperature between 21-26'C on the coast, wave height is 3-5 feet in the middle of the channel; beaufort (i.e. wind speed rating) of 2-3 along the coast and 4-5 in the middle. A beaufort reading of 5-6 is indicative of a "small craft warning;" greater than 7 is a full gale!


I have been training in Dover for 5 days now. This is hallowed ground. Swimmers from all over the world converge here in an attempt to swim the channel. In other words, I am not the only "freak" swimming in the ocean without a wetsuit! There is a team of sponsored athletes from India. Two of these swimmers are teenagers with disabilities. One of them has left me with an unforgetable image of determination. This particular athlete is a paraplegic. His coach wheels him to the upper beach. From here, the swimmer makes his own way to the ocean--using only his arms to make his way over coarse rocks to water's edge. There is no stopping this swimmer once he is in the water. He swims unencumbered for upwards of 4-5 hours/day. He will be attempting his swim towards the end of August. Other swimmers I have met include a Japanese woman who successfully crossed the channel this week on a spring tide! Spring tides are associated with very strong currents. Most swims are planned around neap tides (i.e. when there is less current). This was her 5th channel crossing and she did it in a very respectable time of 14 hours. She was on the beach swimming the very next day! Other countries that are represented here include Iceland, Germany, Egypt, Brazil, Venezuala, USA, Ireland, Australia, South Africa, and the UK., just to name a few.


I have also met my pilot, Andy King. He took me and an American swimmer (Rendy from La Jolla, California) for a test swim in force 5 waters (severe small craft warning). Rendy is a very ambitious swimmer. She is set to complete the "triple crown" of open water swimming. This includes the Catalina Channel in California, English Channel and Manhattan Island swim in less than 6 weeks! She won the prestigious Manhattan Island Marathon swim last year. Rendey and I are very evenly matched.....going head to head in a training session between the walls of Dover Harbour. It is an honor to swim with her. She is swimming in the tide before mine (today) and I would expect her to make the crossing in less than 10 hrs (9 hrs if conditions are favorable). Rendey and I are very impressed with Andy. Andy is very adept at manoevering his boat a safe distance from us, and just ahead so that he guides us to France, not the other way around. He also makes it a point to maintain eye contact with us every time we turn our heads toward the ship's bridge for a breath. He will also position the boat to ensure that we are swimming on the leeward (less windy) side of the boat. Andy is also a character who makes us laugh. For example, his second mate is a Shrek doll mounted to the boat's mast! He is also known for using colorful language to spur his swimmers. We have been forewarned to expect words of encouragement such as...."swim you crazy BAST@$^!" Furthermore, if we see him donning cap and goggles, then we are in real trouble. For you see, Andy is a "salty sea fisherman," and he does not exactly have the physique of a swimmer. Seriously though, for Andy to take the time to escort us for a sea trial, speaks volumes for his professionalism. He also makes us laugh which puts us at ease; and in so doing, also reminds us to have fun and not take ourselves too seriously!
The photo up top, from left to right (Christian and Jonathan from New York, Mike from Seattle and yours truly; Nuala from London stands in the front row). Nuala had a successful crossing yesterday in 12 hours. Unfortunately, Mike and Christian did not make it. Both were pulled 10 hours into their swims due to severe hypothermia. Both of them were within a few kilometers for France. I am relieved that Mike and Christian have made a full recovery. I cannot help but feel for them as this was their 2nd attempt at the channel. By no means is this a failure....both trained hard and gave it 110%. This serves as a reminder that this swim is NOT to be taken lightly. Consequently, I am having some fleeting moments of self-doubt......Do I have what it takes? The answer of course is yes, but this experience serves as a reminder to:
1) Respect the ocean
2) Stay determined and focussed on the goal--those sands of France.
3) There is no looking back to the White Cliffs of Dover.
4) Visualize success and put one arm in front of the other until I reach Cap Griz Nez.

I will be departing at 0600. You can track my progress at www.shipais.com/currentmap.php?map=folkstone. Look for the boat called Louise Jane. We will be dodging all the other ships you see on the map.

Powered by the Orcas of Haro Strait and Ogopogo,
Brent


Wednesday, July 23, 2008

Tea and a swim in Hyde Park

July 22nd
Since our arrival, Joanne and I have been treated like royalty in London. It helps when a true Londoner (apparently that is someone who dines regularly at Sea Shell's Fish and Chips in the Maryleborne District) takes the time to showcase his city to complete strangers from another country. On this note, we had the good fortune of being introduced to Nick through a colleague of mine. Special thanks to Colin for introducing us to cousin Nick! Imagine trying to find your way in a city of 10 million people when you are from a community with a population of 100,000...a daunting experience to say the least. However, thanks to Nick, we were made to feel right at home. Nick gave us a thorough orientation to London's public transportation system--including two multi-transit passes to get around town. He also provided us with a general overview of London's communities, points of interest, and he made himself available to answer any of our questions, such as..."Can I swim in the Thames?"

Day 1
  • take in the street markets of Notting Hill
  • enjoy the best fish and chips London has to offer (Sea Shells Fish and Chips)--reference the cabs queued up down the street
  • enjoy a splendid evening with Nick, his partner Tony, and his nephew's young family

Day 2

  • see London by bicycle. Nick took us for a bicycle ride through Hyde Park, Buckingham Palace, Westminster and Trafalgar Square. People may think that I am crazy for swimming the "dangerous" Channel...not in comparison to riding a bicycle on the "wrong side of the road" between the buses and taxis weaving in and out of traffic through this busy thoroughfare! Seriously though, cycling is a great way to see London up close and personal. It is also affordable, healthy and you look cool doing it.
  • kudos to the City of London for creating a thriving commuter cycling network, for opening up select streets to pedestrians on weekends, and for enticing the public to leave their cars at home...something that North American cities should aspire to
  • later, we enjoyed live jazz at world famous Ronnie Scott's Jazz Club.

Day 3

  • we ate breakfast in Hyde Park...at Princess Dianna's Memorial to be precise. We could have spent all day there. The park is a wonderful sanctuary from the hustle and bustle of London city life. A little later, Joanne went for a run while I swam 6 KM in the Hyde Park Lido--an outdoor 100m swim lane in the middle of the park. My shoulder is feeling very good after that workout.
  • a tour of the Tower of London and a musical in London's West End followed

Friday, July 18, 2008

Bon Voyage

For many years I have dreamed of swimming across the English Channel. I am so close now that I can taste it. Not surprisingly, I am being swept up in waves of emotion. All the hours I have spent training in the pool, lake and ocean; all of the research I have read on marathon swimming; the personal sacrifices I have made to get to this point; and all of the visualizing I have done in reaching out and touching the "sands of France"...all of this activity reflects who I am and the passion I have for the life aquatic. It is an emotional time. To add to this, the emails, cards and words of encouragement I am receiving from friends, family and colleagues is overwhelming! I have reconnected with friends I grew up with in this sport over 20 years ago and I have connected with some of the incredible athletes who inspired me on this journey. What is so reassuring about the messages I am receiving is that my friends' only expectation is that I try my best. No one will think less of me if I do not reach France. There are no guarantees ...Neptune will factor a big role in the outcome. Success is ultimately achieved by trying. To top things off, friends from the Okanagan Masters Swim Club threw a going away party for me (see picture above). Thanks to Coach Rob and Carmelle Swan for organizing a great party on a glorious Okanagan summer's day. I felt so supported!! To send me on my way, they presented me with a Canadian towel, a book on How to Swim Through a Mid-Life Crisis, and Channel training food in the form of chocolate to fatten me up and a six-pack of French Bier (Kronenberg circa 1875--the year Mathew Webb accomplished the first Channel crossing).

London calling..........

Sunday, July 13, 2008

Maintenance Training

July 12th 2008
I have just completed my last week of "maintenance" swimming (i.e. to maintain long-distance conditioning). Last week I logged 25 km--including a 3 hr (10 km) swim. This week, I swam 29 KM--including a 4 hr. (14 km) swim. And now I can finally TAPER and gain a few pounds...what a hardship!

Summary of training experiences over the last two weeks:
  1. July 5th (Saturday morning brunch series at our house)
  • Every summer, the Okanagan Masters Swim Club hosts a series of Saturday morning training swims in the lake. This is followed by a hearty brunch and social time with my fellow swimmers. When it comes to the workout component, no-one is much interested in swimming for 3 hrs straight. Thankfully Mike Stamhuis (AKA the "old man") joined me for 2.5 hrs. Mike is an amazing swimmer. He is in his late 50s and consistently breaks Canadian Records in long distance freestyle and backstroke events. He recently finished 2nd overall at the World Open Water Masters Swimming Championships in Perth. Although he is dubbed the "old man," truth is, he is faster than most competitive swimmers half his age. I am very thankful to have the opportunity to train with Mike. He is a fierce competitor and raises the bar everytime we work out. In other words, Mike keeps us humble by kicking our assess on a consistent basis. Mike has swum at least 50 KM with me in the lake over the last year.
  • This particular brunch swim was 10 km in length. I am amazed that I was able to swim this distance so soon after my Bowen Island swim. This just goes to show how training and preparation can assist the body to adapt to such physical stresses. Last year at this time, it took me over a week to recover from a 6 hr. training swim.

2. July 10th

  • I happen to be in Cranbrook for work-related meetings. Following which, I asked my colleagues where I could 'jump into a lake?" I get the typical response....."Are you kidding?" "We were happy with your input....Don't feel like you have to jump into a lake..." To which a replied...."I was happy with our productivity too....it's just that I am training for this little swim and I need a cold lake to swim in." Fortunately, Cranbrook is situated in the Rocky Mountain trench in South Eastern BC. It is a beautiful place with pristine, and yes, cold lakes. I travelled 15 min. west to Moyie Lake for an epic swim.
  • When I arrived, campers were scurrying for cover. The skies opened up with buckets of rain, and the wind was blowing on shore at 20-25 knots. Perfect conditions for a Channel training session. Donning my Speedo, I calmly walked to the lake--much to the surprise of onlookers--and swam head-on into the swell. Being a lake, the swell is of short duration (2-3 second intervals). It makes for very "choppy' conditions or what meteorologists would call a "small craft warning." This means that the conditions are unsafe for small boats...But for Channel swimmers...?
  • The trick to swimming in these conditions is to find a rhythm in sync with the waves. To this effect, I time my breaths before the wave crests and burry my head under the wave in an effort to propel me out the other side. This action is what surfers call the "duck dive." It is how surfers paddle out beyond huge breaking waves. The other technical thing I do in these conditions is straighten my front crawl arm recovery. This enables me to reach past cresting waves. Conversely, if I recover with a bent arm, I risk my stroke being interrupted in mid-stream by a breaking wave.
  • Once I was in the middle of the lake, I took a few minutes to take in the sights while floating on my back. There was a deluge of rain from above; and yet again, I was surrounded by towering mountains. It was a "Zen" moment....very peaceful, relaxing and invigorating.
  • The temperature was around 17'C which was very pleasant. From here I returned to shore....this time with the swell at my back. If only I could be so lucky to have these conditions swimming into France (highly unlikely). The trick to swimming "with" the swell is to maintain a low centre of gravity in the water...just like surfers do when catching waves. If my timing is right, I can "body surf" the swell to my advantage. Besides getting you to your end-point faster, it is a lot of fun. There is no sense training for the Channel if I am not going to have fun doing it.

3. July 13th

  • My last big swim (4 hrs in Kalamalka Lake in Vernon)
  • Kalamalka Lake is a beautiful turquoise-colored lake surrounded by the Monashee Mountains to the east and desert Okanagan hillside to the west. This was the second swim in our club's brunch series. I started (this time by myself) at 0520 just as the sun was rising. It was another idyllic setting: As the sun was rising over the Monashees, there were 3 Bald Eagles circling overhead--hopefully not eyeing me for breakfast! I felt very strong and my shoulder passed the test. Kevin Boss (my physiotherapist at Sun City Physiotherapy) has created a shoulder-strengthening program for me (i.e. low resistance stretches using surgical tubing). It seems to be doing the trick.
  • Similar to last week, I was joined by other members of the Masters Club for the last 4 km. We had a blast. We came up with an obstacle course on the west side of the lake. We had to swim to a succession of rafts; and at each one, we had to climb out, run across, and dive back in. From there, we swam to the raft with the giant water-slide and slid down it in style! We were kids out there.....having fun and getting some exercise.
  • A scrumptious brunch followed at Mike & Trish Stamhuis' place. Being Dutch, Mike cooked up some very tasty pannekoeks. After that hearty meal, I relished in the fact that my distance training has come to a close. Now I can rest and taper for the big swim.

Taper Bound

July 4th 2008
How do I top my Bowen Island swim? Do I need to exceed that mileage (33 KM) before the main event? I am still 3 weeks away from my Channel attempt and it is too early to taper. In the swimming world, tapering refers to diminishing the amount of distance training. When tapering, the focus is on high quality sets with lots of rest and fine-tuning the technical aspects of my swimming in preparation for racing. This is also the time to work on psychological preparation. Speaking of which, there is that inner voice that says..."you have to keep up the distance...swimming more is better..." that needs to be put to rest. This is where professional coaching comes in handy. A good coach can evaluate your progress along a continuum and put your training into perspective. Rob Swan from Critical Speed has been very helpful in this regard. Rob understands competitive swimming; but more importantly, he understands ultra long distance racing---whatever the sport. Rob has suggested that I back off the distance this week (post Bowen Island swim) and build up next week. He reassured me that swimming more is not better at this stage of the game. "Why do you need to swim more?....You have already proven that you can do the distance...Your conditioning is there." Now the focus is to maintain my conditioning and think positively about my preparations. This is also the time to let my injuries heal. My 9.5 hr. Bowen Island swim has exacerbated the tendonitis in my right shoulder. This is another good reason Not to push the distance. I must also make an appointment with Kevin Boss at Sun City Physiotherapy. He will probably give my s*&% if I increase the mileage...another good reason to back off.

Saturday, July 5, 2008

Bowen or Bust

June 28th 2008

I am 3-4 weeks away from my Channel attempt. Today marks the culmination of my endurance training...a 33 KM swim around Bowen Island. If I can accomplish this feat, I am ready for the Channel.

Bowen Island is situated in Howe Sound between West Vancouver and the Sunshine Coast. It is easily accessible via 20 minute ferry ride from Horseshoe Bay. Shane Collins (1st British Columbian to swim the Channel) recommended Bowen for its similarities to the waters between Dover and Calais. The water temperature and distance is comparable; there are strong tidal currents; and rough water conditions prevail on the Georgia Strait side of the island. I also have fond memories of Bowen dating back to the 90's when I served the community as an ambulance paramedic. A swim around Bowen Island seemed perfect. In many respects, it was a "home-coming."

Joining me for this trip was my support crew for England--wife Joanne and my brother-in-law (Mark Stahl). Swimming with me for 1/2 the distance was Rod "the Rocket" Craig from the GooeyTube Masters Swim Club. Escorting us for the entire journey was a new face that none of us had met until this day--Mike Lightbody. Mike's mother (Marietta) is a neighbour of ours in Kelowna. When she heard I was attempting to swim around Bowen, she immediately connected me with her son who lives on the island. Mike is an avid seafarer who has competed internationally as a wind-surfer and studied oceanography. We couldn't have been in better hands. More important than that, we made a new friend. It is the people that you meet along the way that makes this journey so special.

This swim was more than a training session: It was a transcendental experience in an idyllic setting. This was easily the most enjoyable swim of my life! I departed Snug Cove under clear skies and calm seas. Just as I departed, the sun was rising over the Coastal Mountain range to the east. Veering south with the ebb tide, I swam towards Georgia Strait. Turning my head to the left, I could make out the City of Vancouver in the distance; turning to the right, I took in the vast coniferous forest of Bowen. Rounding the south-west tip of the island (Cowan Point) locals who came out to cheer us on. Thanks to Mike for arranging the cheering section! Now we were swimming west toward Cape Roger Curtis on the Georgia Strait side of Bowen. From this vantage point, I could make out Vancouver Island. Looking more closely, I could even make out the Olympic Mountain range in Washington State! This was the roughest section of the swim. Cape Roger Curtis dished out wind waves and a "confused" sea state created when the ebb current from Howe Sound met the flood current of Georgia Strait. Turning north-west from the Cape, there were yet more mountains to take in--the Coastal Range that towers above the Sunshine Coast. Up to this point, I had been swimming for 3 hours. Honestly, it felt more like 30 minutes. Given these idyllic conditions, I had no problem occupying my mind for the 9.5 hr. swim. It was also at this point that my crew informed me that I was "not alone"...there were a few Harbour Seals swimming with us. There was also a large Bald Eagle who had swooped down for a fish right in front of us. I was stoked! Only a pod of Killer Whales swimming by could have topped this! After a couple more hours swimming north with the flood tide, we predicted that I would be done in about 7 hours. As it turned out, this was too good to be true. Our ETA changed drastically after we rounding the north-west corner of the island and began swimming east toward Hood Point. This is where I met the flood tide head-on from the other diretion. I was literally swimming upstream against a current. Up to this point, I had covered over 2/3rds of the island in 6 hrs. It took me another 2 hrs just to swim a 4 KM stretch toward Hood Point. If this is what the current is like off of the French coast, I can totally appreciate how some swimmers get swept back into the Channel. This was great experience. Finally at 9 hrs and 26 minutes, I was back in Snug Cove. Perfect strangers assisted me out of the water and wished me good luck with the Channel! Got to love Bowen Islanders!! Following the swim, we treated Mike to a delicious pasta sea food meal at one of the great restaurants in Snug Cove. Following that, I fell into a heavenly slumber in the comfort of being satisfied with today's accomplishment. I ready for the Channel.

Technical notes:
  • my stroke rate was consistent throughout the entire swim (50-56 for the 1st 3 hrs; and 60-62 for the remainder)
  • my nutrition was bang on--no cramping and complete satiation. I kept to q 30 minute feeds throughout
  • I did not feel cold for the entire duration--no evidence of even mild hypothermia
  • My only concern is the tendonitis in my right shoulder. This didn't affect me until hour 6. My taper and physio treatments should bring this discomfort under control.


Sunday, June 29, 2008

Swimming Upstream

I was in Kamloops on Wednesday (June 25th) for business. Before driving back to Kelowna, I went for a swim in the Thompson River. The South and the North Thompson Rivers converge in Kamloops. These great rivers drain melting snow from the West Rockies, Columbia, Cariboo and Monashee Mountain rainges. Not surprisingly, the current rate of snow melt is high, thus contributing to swollen rivers. The combination of cold and current lends itself to perfect conditions for Channel training.

For safety reasons, I swam along a public park with beach access. Needless to say, I was the only one in the water, but there were a lot of people watching the "crazy" guy. I gather I am the 1st swimmer of the year to take the Thompson River plunge. I started of by swimming downstream 400 m--this took about a minute (eat your heart out Ian Thorpe--Australia's 400 m freestyle WR holder); then I turned 180' and sprinted for 15 min. to get back to my departure point. Swimming in these conditions is akin to swimming on a treadmill. I was swimming nowhere fast. If the currents off the coast of France are this strong, it will take every ounce of energy I can muster to "break through." Alternatively, it may mean that I continue swimming (backwards for a time) until the tide changes in my favour. Either way, in the river, there is a trick to swimming upstream. I call it the "salmon" manoevre whereby I cut across to the riverbank and find an back eddy to assist me upstream...just like the salmon do when they swim upriver to their spawning grounds. All in all, this was a very memorable swim in a very beautiful public park. Good for 30 min. worth of cold (13'C) "treadmill" swimming.

Saturday, June 21, 2008

Six Hour Marathon Swim

June 21st 2008
Six hour training swim with friends from the Okanagan Masters Swim Club, and my wife Joanne. I could not take on a challenge of this magnitude without their support! From left to right Liezel Heigers, Mike Stamhuis, Brent Hobbs, Pascal Sutherland (back row), wife Joanne and son Connor, Carmelle Guidi-Swan and Steve Ott.

What was supposed to be a gloriously hot Okanagan summer day turned out to be overcast with intermittent rain showers and a slight breeze from the north. The water temperature was 15-16'C (59-61'F), air temperature 21'C and lake conditions were calm. I swam a total of 20.5 KM in 6 hrs. Overall, I was pleased with my performance:
  • maintained a consistent pace of 3.25-3.5 km/hr
  • held a stroke rate of 52 strokes/min. for the 1st 2 hrs; 57/min for the middle 2 hours; and finished with a rate of 63/min. for the final stretch
  • I felt a "chill" between hours 2 and 3 but found that picking up my stroke/kick rate generated some internal heat. I learned this technique from Lynne Cox (1st person to swim the Berring Strait and Antarctica--reference book Swimming to Antarctica. Temperature wise, I felt no ill effects for the last 3 hrs. Furthermore, I did not exhibit any signs of hypothermia upon exiting the water. I am very pleased about this. My cold water training sesssion have definitely paid off.
  • I was also psychologically able to "hold my swim together." I did not suffer from boredom and I did not ruminate about hot tubs. Rather, I have learned to let my "mind go free" during these long swims. Sometimes I immerse my mind in work--sorting out the priorities I need to attend to. The good news is I can quickly switch work off to concentrate on other interests such as my kids, music and the coast of France. I also like to "explore." For example, I swam above a group of under water divers; I explored submerged timbers that used to support an old ferry dock. I said hello to some big ass Carp--some 10-15 pounders down there! I also like to check out the pricey water front realestate market. There is definitely no shortage of wealthy people who own water front property out at Okanagan Centre.

All in all, I am pleased with today's results. However, I have to keep it all in context. The Lake conditions I swam in do not reflect the reality of the Channel. There was very little current, no swell and little chop. I will experience this next week when I attempt to circumnavigate Bowen Island in Howe Sound. The only factor that I need to keep an eye on is my right shoulder--it feels a little tender. I will need to follow up this matter with the good folks at Sun City Physiotherapy.


Wednesday, June 18, 2008

Swimming by Moonlight

June 15th 11:00 pm
A middle aged man dressed in Speedo, goggles and bright red bathing cap is seen walking down Abbott St. with a halo-like glow eminating from his head. He is accompanied by two women (Anne Morgenstern and Sheree Moffatt) who are donned in kayak gear and cave lamps attached to their heads. A security guard pulls up to this mottly crew......"What are you doing? You cannot be here." I reply, "but I am training for the English Channel....this is my obligatory night training session..." The security guard appears dumbfounded...thinking to himself that we are on foreign substances. With some cajoling we are permitted to launch from the Byrne St. Beach access. This is my night training session. Swimming by moon and starlight. The water is cold (14'C) but I hardly notice because I am so stoked about swimming at night. The combination of moonlight, phosphorescence and Milky Way made for a surreal experience. Anne and Sheree did an amazing piloting job in the darkness. It is very hard to navigate in these conditions--witness the buoy and dock I almost collided with. I felt very comfortable swimming in the dark but I would not recommend doing this alone. The other lesson learned is that it feels a lot colder without the warmth of the Okanagan sun beating down on my back. As a result, I was a little more hypothermic than usual. I woke up 6 hrs later to go to work, all the while asking myself.....'Did I really swim by the moonlight last night or was that a dream?" Oh, and that halo of mine?.....It was my kids' glow stick from the Dollar Store. It lasts up to 12 hrs....all for the price of a Loonie. Thank you Anne and Sheree! This was their 3rd escort duty in honour of my quest--and in the middle of the night to boot. It is precisely this support that will enable me to achieve my dream.

Friday, June 6, 2008

San Francisco Bridge to Bridge Swim

Channel swimmers recommend training in San Francisco Bay. This is fine by me as SFO is one of my favorite cities. SFO is cold--even on a mid-summer's day. You wouldn't think that the ocean temperature is colder in SFO than Vancouver. Think again. the South/Central California coast is fed by a cold ocean current. BC, on the other hand, is fed by the relatively warm Japanese current. At this time, Vancouver waters are 14-15'C. In SFO, Bay temperatures are currently 12-13'C. In addition to colder water, SFO offers rough conditions--wind waves and strong currents. This all makes for good English Channel training. SFO also has a strong open water swimming fraternity--quite a few Channel swimmers live and train here all year round. In my four days of swimming here, I was never alone in the harbour. There are two long established open water swim clubs located in downtown SFO--the Dolphin and South End Rowing Clubs (circa 1873). Both are situated in Aquatic Park near Fisherman's wharf. Aquatic Park is a protected enclosure where swimmers can train without the boat traffic. These clubs are also equipped with warm showers and a sauna! Everyone was very friendly and keen to share their training tips for the Channel.

On day two in SFO, I competed in the 2nd Annual Golden Gate Bridge to Bay Bridge 10 KM Swim. I am happy to report that all 40 swimmers made it safely to their destination. About 50% competed without the aid of a wetsuit--including several intrepid youth between the ages of 14-16. Now that is inspiring! One of these swimmers (Delia) is also attempting to swim the Channel this summer. She is only 16! I had an excellent race--mostly because I followed a current line that did not carry me towards the Oakland side of the Bay Bridge. Others were not so lucky. Thanks to the folks at Aquatic Park for the inside information. The key was swimming in a line closer to the City than to Alcatraz Island.

My third day was spent pool training with the Stanford University Masters Club in Palo Alto. I competed at this facility in 2006 at the World Masters Swimming Championships. This is where I rekindled an old friendship from my age group swimming days (enter Yen Lee). Although we hadn't seen each other in over 20 years, it was as if time hadn't passed....here we were battling it out in the pool like we 13-14 year olds all over again! Coming to SFO was an opportunity to meet up with Yen and his family. We had a great time and the workout at Stanford was fast and challenging.
All long course meters
* 500 m warm up
* 20 x 50 m (odd 25 fly/25 free; even 25 back/25 free) descending in groups of 4 with diminshing rest between each set
* main 2000m set
- 400 m free pull on 5 sec. rest (5:15)
- 400 m free pull on 10 sec. rest (5:10)
- 300 m free pull on 15 sec. rest (3:55)
- 300 m free swim on 20 sec. rest (3:53)
- 200 m free swim on 25 sec. rest (2:34)
- 200 m free swim on 30 sec. rest (2:30)
- 100 m free swim on 35 sec. rest (1:12)
- 100 m free swim (1:11)
* 12 x 50 (odd dolphin kick on back; even choice stroke)

A delicious Sunday morning brunch with Yen's family followed.
Picture above: One of the two 50 m outdoor pools that the Stanford Master's Team fills for its workouts (about 200 members)! No wonder the Americans are a dominant swimming force. There were at least two former Olympic medalists swimming in our lane. From left to right (Yen Lee, Yours Truly, and Coach Tim).

Monday, May 26, 2008

Transition to Cold Water

Swimming long distances in a heated pool is NOT conducive to Channel swimming. It is great for conditioning, pace and speed work; but it does not challenge one with waves, cold, sea creatures and large ships! Pool swimming over 10 km in length is also tediously boring. In contrast, there is no pace clock, lines on the ocean floor, or need to perform flip turns in the open water. It is just me and the elements. As such, I am motivated to swim longer distances by simply staying focussed on the end-point--whether that destination is 15, 20 or 25 km away.

This past week, I made a complete transition to open water.
  1. May 17th 12 km (3 hrs 10 min.) swim in 10'C (50'F) Okanagan Lake in a full body wet suit. I ended up with a significant wet suit rash and vowed to hang up the neoprene for the year.
  2. May 19th 3 km (45 min.) swim in 11'C (52'F) Okaganan Lake in just my Speedo, silicone bathing cap, goggles and earplugs. This is the longest sustained cold water swim I have done without the aid of a wetsuit.
  3. May 20th 4 km (60 min.) swim in 14'C (58'F) Christina Lake (near Grand Forks). Christina Lake is the warmest tree-lined lake in BC. It is surrounded by the Monashee Mountain range. This was a sunset swim...just me and the Loons (no pun intended). A very relaxing swim after a long day of work-related travel and meetings. Swimming through calm waters and taking in the sun setting over the Monashees every time I turned my head to breathe, was Zen.
  4. May 22nd 5 km (80 min) swim in English Bay, Vancouver. Winds were 20 knots--resulting in wind waves and some swell. Perfect conditions for Channel training. The water was a balmy 14'C! Felt great and I did not lose any stomach contents.
  5. May 24th 4 km (60 min.) swim in Okanagan Lake. The lake has warmed up to a balmy 11'C! My cold water tolerance is building.
  6. May 25th 5 km (1 hr 40 minutes) swim to commemorate the opening of the new Okanagan Floating Bridge. While 10,000 citizens, politicians and my family were walking the new span, I took the opporunity to swim right beside them. The encouragement I received from friends, family and spectators inspired me to keep going. Thanks to Conny, Pascale and Laura from Okanagan Masters Swim Club for escorting me safety through all of the boat traffic.

Monday, May 5, 2008

Vancouver Marathon Inspiration




My wife Joanne (far left) at KM 25 in her first marathon. She finished in 5 hours and 9 minutes!! She is an inspiration....so much so that shortly after this checkpoint, I decided to brave the 11'C (52'F) waters in my Speedo trunks. The experience went like this...
Step I: immerse self in chest-deep water and wait for body to "numb." Step II: sprint for 50 meters to stay warm. Step III or "comfortably numb" phase--settle down, relax, breath regularly and enjoy the experience. Step IV: remain conscious of the effects of hypothermia and know when to pull out. Losing dexterity & slurred speech are par for the course. Confusion, delusions and uncontrolled shivering are ominous signs. I felt really good after 20 minutes in these temperatures--definitely the coldest water I have ever swum in without a wet suit! Other than a loss of fine motor control and some slurred speech, I felt strong. I subsequently got changed and rejoined Joanne's cheering section for the last 5 KM of her marathon! We are all very proud of her accomplishment....an inspiration for my Channel attempt!

A Seal Named Sammy


Friend and fellow Channel aspirant, Mike Humphreys from Seattle, and I swam from the Burrard Street Bridge in Vancouver to 3rd Beach in Stanley Park and return (5.5 KM). We fought the current on the way out and rode the incoming tide on the way back in. For safety reasons, we were escorted by a kayak manned by Rod Craig (of Gooey Tube fame). We were also escorted by a silver and black spotted Harbour Seal named Sammy. The experience of swimming with seals is analogous to walking your dog. The big difference is that seals have very bad fish breath. There was quite a bit of chop in English Bay and the waters were 11'C (52'F)--still really cold. This would explain the wetsuits we were wearing. We swam for 1 hr. 40 min. in the ocean, followed by 2000 m in the pool. Beer, pasta and comaraderie followed.

Sunday, April 27, 2008

Provincial Masters Swimming Championships


Speed is also a critical success factor for Channel swimming. As I approach the coast of France, the currents will be at their strongest. At this point, I will be tired, dehydrated and mentally exhausted. The last thing I want to happen is for the current to push me back out into the middle of the Channel. I will be counting on my speed and stroke efficiency to counteract these forces. Another example of where speed can assist me in my attempt is in swimming clear of the 700 or so large ships that cruise up and down the Channel lanes. To this end, I have been training hard in the pool with the Okaganan Masters Swim Club.

Maintaining pace times and "negative splitting" (i.e. swimming the second half a set distance faster than the first half) is an important aspect of my training. This entails swimming against the clock. In other words, I use the clock to pace my speed over a set distance. You can swim all the distance in the world, but unless you learn to pace yourself for speed, don't expect to set any records in the pool or open water for that matter. The Australian National swim team figured this out long ago and it reflects in their results on the international stage.
In addition to crossing the Channel, I have been training to break the 18:00 barrier for 1500 m freestyle. To achieve this, I need to hold 1:12 per 100 meters of freestyle swimming. Last year, I performed this swim in 18:20. The BC record for this distance is 17:44 set by former Olympic medalist Ralph Hutton--a pioneer for the sport of Masters swimming in BC. If there was any time in my Masters swimming career that I could have a shot at this record, now is that time. Breaking 17:44 requires that I hold a 100 m pace interval of 1:10-1:11. To attain this, I have been performing sets of 100 metre distances holding 1:10s on a total interval of 1:45. In other words, I am swimming at race pace with at least 35 seconds rest between 100s.
My hard work paid off........I set the new record for BC mens 40-44 age group in a time of 17:38!! This has given me a lot of confidence with which I will channel toward my big swim.

The Ocean is Cold and it is Snowing in Vancouver??

It has been an unseasonably cold winter in BC! A few weeks ago I made my first foray into the ocean at Kitsilano Beach in Vancouver (April 7th). While Vancouverites should be gardening and golfing at this time of year, it was snowing in the upper levels of West Vancouver and people are still skiing down the slopes of Grouse Mountain! So, I brought along my wetsuit "just in case." The water temperature was 9'C (48'F). That is very cold to my liking. In contrast, the temperature of the Channel will be 15-17'C at the end of July. Be that as it may, acclimitization to cold water will be critical to my success. Swimming in a 25'C pool will simply not cut it. So, dressed in a neoprene triathlon suit, I took the plunge and swam for 30 minutes. At first, the cold took my breathe away, but after a minute of sprinting, I got into a comfortable rhythm. While I was out there, it started to pour rain. There is no better place in than the ocean when precipitation is falling. I could hear the rain pelting the surface of the water. Crazy as it may seem, the sound of rain on the surface of the water is very comforting. Following my 2km swim, I raced for the cold shower (felt warm in comparison to the ocean), rinsed off and blasted the heat in my car to warm up. I was pleased with my recovery time and I only suffered mild symptoms of hypothermia--most notably a loss of fine motor control which makes dressing a little more cumbersome. My next ocean swim is in a few weeks where I hope the temperature will break the 10'C barrier. I still have some speed swimming goals to achieve before I fully convert to open water guy.

Saturday, March 8, 2008

Training with the Gooey Tubes

I spent the last couple of days in Vancouver on business. While I was in town, I took this opportunity to train with a rogue group of Masters swimmers known as the Gooey Tubes (goo-ee-tubes).

Dare you ask.......What is a Gooey Tube?
- a cross between a Geoduck (salt water clam that has a very "large" siphon) and a Tube Worm
- both species are native to the BC Coast
- literally speaking, both species are the "lowest form of aquatic life"--capable of burrying themselves below the ocean floor

The Gooey Tube's Mission Statement
We swim like we really care

The Gooey Tube Board of Directors (above left to right: Graham Wellbourne, Suzanne Scriven, guest--yours truly, and Rod "the Rocket" Craig). These Gooeys are fast, knowledgeable about the sport, and they know how to have fun. Graham is one of the best freestylers Canada has ever produced. He was a Canadian National Team star when I was growing up in the pool and he is still swimming and competing at a high level in the Masters world. Suzanne and Rod are similarly very strong competitive swimmers. The purpose of my training sessions with the Gooeys was to work on some distance freestyle sets, speed work, and stroke analysis with Graham. Graham has a natural freestyle stroke and he is always exploring new ways of swimming efficiently through the water. He reads the literature from some of the world's top coaches and he watches and learns from the best in the sport. For any swimmer (age group, masters, triathlete) who wants to improve their freestyle technique, I highly recommend Graham's stroke correction clinics.

Summary of Gooey Tube workouts March 5,6,7th

March 6th (long course training in 50 m pool, Coquitlam)
*500m Warm up
*10 x 50m descend by 5 seconds every 2nd 50m
*Distance Free Set with minimal rest (purpose: work on aerobic recovery)
-1 x 400 m @ 5:50
-2 x 300 m @ 3:15
-3 x 200 m @ 2:50
- 4 x 100 m @ 1:25
100 easy
6 x 50 (odd easy stroke drill and even fast butterly)
100 easy
Total 3.5 KM

March 7th (long course meters)
*500 m warm up
* 10 x 50 descending by 5 seconds every 2nd 50m
* Sprint set (repeat x 2)
- sprint 12.5 m and 88 m easy
- sprint 25 m and 75 easy
- sprint 33 m and 67m easy
- sprint 50 m and 50 easy (31.5)
- sprint 63m and 37 easy
- sprint 75m and 25 easy
- sprint 88 m and 12 easy
- sprint 100 m (1:09)
*200 easy
* 4 x 50 kick IM order
*100 easy
Total 3.3 KM

March 8th (short course meters)
800 Swim, KIck, Pull, IM
200 stroke drill
8 x 100 on 1:30 (desc 1-4 and 5-8)
4 x 200 free on 3:00 (desc 1-4)
2 x 400m on 6:00 (1st mod @ 5:20 and 2nd fast @ 5:05)
800 m free (mod pace negative splitting--2nd 400 m faster than 1st) (time: 10:31)
200 easy
8 x 50 kick on 1:05 alt. flutter and dolphin
200 stroke drill
800 m free fast pace (out in 5:10 and back in 5:05 for 10:15 time)
100 easy
2 x 400 m free on 6:00 (1st @ 5:20 and 2nd @ 5:02)
100 easy
4 x 200 m free on 3:00 (1st 2 pull with paddles, 3rd pull and 4th freestyle fast @ 2:27)
200 easy
Total 7.8 KM
Note: I am very happy with the pace times I was able to hold toward the end of workout--especially in light of the distance I covered up to this point.

Stroke technique session with Graham:
* need to work on my hand entry and catch when I breathe. I tend to "slip" my hand out to the sides on my entry; and in so doing, I am losing a lot of power and efficiency. I need to work on some catch-up drills where I "connect" with the water on the entry
*tips:
- visualize my hand entry before turning my head to breathe
- swim overtop of the black-line on the bottom of the pool (my hands should not deviate outside the line)
- watch YouTube footage of Grant Hackett (Australia) and other top freestylers

Total KM for this week = 20, 000 meters


Sunday, March 2, 2008

Winter Update

Some Channel swimmers are already training in the ocean. This is fine if you live in warmer climes but there is still some snow on the ground in the Okanagan Valley....hopefully not for long. I took the kids canoeing in the lake today. The surface temperature is 4'C! It will be May, at the earliest, that I dare wade into the lake donning my Speedo. I have ocean training swims lined up for end of April in Vancouver and late May in San Francisco.

My present training regimen consists of:
  • Resistance weight training 1-2 sessions/week
  • Run or bike to work 5 sessions /week (8 KM round trip and add an extra 10 KM if I cycle my kids to school)
  • Swimming 4-5 days/week

As far as swimming is concerned, I am presently up to 20 km/week. Most sessions are 3 Km in length; and on Saturdays, I am pulling double workouts --averaging 9-10 Km over 3 hours. These are coached Masters' swimming workouts during which I swim a variety of distances and strokes on specific time intervals. The emphasis is on speed, aerobic capacity and technique. Although I will be swimming freestyle (front crawl) across the Channel, I like to swim all of the other strokes like butterfly, backstroke and breastroke. This variety challenges me to incorporate different muscle groups into the mix. It makes you a more efficient swimmer. Freestyle is by far the fastest and most efficient of all the strokes; ergo why I will be swimming it across the Channel. Butterfly is the most technically and physically challenging stroke. It is my favourite, but I am only good at racing it over a 100 to 200 m distance. The 200 m. distance is pushing it....it often feels like someone is throwing a piano on my back for the last 15 m. of that gruelling distance....and to think that some Channel swimmers have swum butterfly for the entire distance! That is truly impressive.

Here are some sample workouts from the past week:

Session One

600 m warm up (swim, pick, pull x 200 meters each)

1500 m freestyle (moderate speed holding 1:23/100 m)

12 x 50 m kick (IM order fly, back, breast, free)

600 m of freestyle stroke drill

1500 m freestyle (fast pace holding 1:18/100 m)

200 warm down

Repeat the above set for a total of 10 km

Session Two

800 m Basic (swim, kick, pull, swim)

200 m freestyle stroke drill

3 x (10 x 100 m) freestle on 1:45

* 1st 10 holding 1:17 pace

* 2nd 10 holding 1:15 pace

* 3rd 10 holding 1:13 pace

- the goal is to hold a consistent fast pace with lots of rest in-between to aid aerobic recovery

200 m warmdown

total distance 4.2 KM

I am using these pool workouts to prepare me for my one and only swim meet of the year....the Provincial Masters Swimming Championships in Kamloops, mid April. I have certain goal times for the 1500 m free and 100 m fly. Achieving these times will give me lots of confidence heading into the final stretch of my preparation for the Channel.

Tuesday, January 29, 2008

How Does One Prepare for the Channel?

To me, swimming the English Channel is not an "extreme" sport of uncalculated risk. If I prepare myself adequately, there is no reason why I cannot achieve this goal. I consider this swim more arduous than extreme. For sure, there will be periods of exhaustion, physical pain, cold, mental anguish, despair, loneliness and boredom during my attempt. How do I prepare for these challenges?

1) Physical
I have to be prepared to swim 35-45 KM (35 KM if I swim in a straight line but 40-45 KM is more realistic in consideration of tidal current). This means I will be logging lots of mileage in the pool. Currently, I am swimming 12-15 KM / week; by mid June, I will be up to 30-35 KM/week. Speed work will also be important. Swimming the Channel is not a race, but maintaining a good pace can mean the difference between catching a tide that will carry me to France; or if I am too slow, hitting a tide that is ebbing out into the Atlantic. I will chronicle my physical preparation throughout this journal.

2) Cold Water Acclimitization
I love a good hot tub and warm shower after a hard pool workout! However, training in a warm pool by itself will not prepare me for the Channel. It is absolutely essential that I swim long hours in 14-17'C waters. This means training in the Pacific and Okanagan Lake WITHOUT A WETSUIT! I expect the Channel to be 17'C (64'F) when I make my attempt at the end of July. I am very comfortable swimming in this water temperature. However, last fall, I succumbed to moderate effects of hypothermia. After 7.5 hrs of swimming in 15'C waters, I started shivering uncontrollably. Still in charge of my faculties at the time, I pulled myself out into my escort boat. Being a Registered Nurse and Paramedic, I knew exactly what this sign meant (i.e. a downword spirral toward severe hypothermia). There was no need to risk myself for the sake of a training swim. I was very humbled by this experience. My goal for the day was to swim to 8 hrs. What affected me most was not so much the water temperature, but rather the ambient air temperature of 9'C. I guess the snow line in the mountains was an ominous sign pf things to come! What I learned from this experience is NOT TO UNDERESTIMATE THE EFFECT OF COLD--be it water or air. I will have to do more preparation in this aspect of my training. Unfortunately, Okanagan Lake doesn't warm up to "human" temperatures until the end of May. In fact, the lake here is colder than the Channel up until the 1st week of July. For this reason, I will be making some trips to Vancouver/Seattle/San Francisco for some ocean training sessions this spring. Ocean temperatures do not fluctuate as much as our deep lakes do in the Interior of British Columbia. I also know Channel swimmers who take ice baths or spend time in restaurant freezers......this is a little bit extreme for my liking. As I said, I like my hot tubs. When the lake here warms up to 13'C, I will be the first one in. Once it hits 16'C, it will feel like a balmy day in comparison.

3) Nutrition
One thing I have learned from my two long training swims (the first one in June /07 for 6 hrs and the 2nd in September /07 for 7.5 hrs) is that nutrition is key to success. I have learned this through trial and error--experimenting with flate coke, chicken noodle soup, Gatorade, Hot Chocolate, Power Gels, etc. The key point is I will need to consume large amounts of carbohydrate, protein, electrolytes and fluids to keep up with caloric demands and fluid losses. Of the food combinations noted above, I crave Chicken Noodle soup the most. Why?....I sweat a lot during these marathon swims. Sweating contributes to sodium depletion.

I feed every 15-20 minutes for approximately 15-20 seconds at a time. My support crew throws a water bottle ahead of me, I turn on my back, ingest the substance, and off I go. It is imperative that I do not stop for a prolonged period of time. There are two reasons for this: 1) the longer I stop in cold water without movement, the more susceptible I become to hypothermia and 2) I lose time which can mean the difference between swimming in a current that will assist me to France or work against me. If you think about it, if I were to stop for 2 minutes every 15 min. x 12 hrs.....that equals 96 minutes or 4-5 KM worth of swimming. Through much dialogue with other Channel swimmers, I have discovered that Hammergel products meet my nutritional needs and it tastes good to boot! I especially enjoy the cappucino gel! That said, I still have a lot of work to do in this area to optimize my nutritional regimen. Some Channel swimmers insist on feeding no more than every 30 minutes. I think this is an individual decision based on one's caloric needs. Besides, the feeding break does give me something to look forward to.....no matter how brief the encounter. "Just swim to the next feed, and the next and so on........eventually, there will be a chilled bottle of champangne waiting for me on the beach in France!

4) Mental Preparation
Athletes who have successfully swum the Channel say the challenge is 10% physical and 90% mental. Hypothermia can play tricks on the mind and the experience can be mind-numbing and boring. It can also be an incredibly isolating experience--especially if I am tasked to swim in darkness at night. The key is to stay focussed the entire time. For this I use the strategy of visualization. As I am writing this, I can see myself swimming efficiently stroke for stroke; and persevering through chop, swell, diesel fumes (from my escort boat) and flotsam/jetsam. Most importantly, I can visualize myself making lands-end on French soil and waving back to England! I learned this technique as a competitive swimmer. When I prepared for big meets, I would envision myself achieving my goal times. I would actually picture myself keeping pace with the race clock and meeting my interval goals at each flip turn. I would then take this vision into the actual race. I have also been advised that meditation can work in my favour. To be honest, I find the whole open water swimming experience to be an exercise in meditation and relaxation.....Turn my head to breathe and there is a mountain.....Turn my head to breathe on the other side and there is a glorious sun rise over Okanagan vineyards.......It is a transcendental experience--especially when I am swimming all alone in the middle of the ocean or lake first thing in the morning!

Open Water Swimming in and of itself is a very invigorating and peaceful experience. There are no lines on the bottom of the lake, no flip turns, no coach and no pace clock.....just me and the elements. For me, it is a form of spirituality, and I love it.

5) Balance
How on Earth do I find the time to prepare for such an event? I have two young boys (Connor age 5 and Cameron age 3) and my wife Joanne. I also have a career that takes me out of town quite often. The key is balance. My strategy is to workout in the mornings when the family is asleep as it takes less time away from them. Two, I need to work out intelligently. For this, I have a private coach and friend (Rob Swan of Critical Speed) who specializes in endurance training for Masters athletes. Part of my regimen includes strength training away from the pool (i.e. weights). I also commute to work by running or cycling. This helps me get in some aerobic cross-training activity. Lastly, I can stretch or do sit ups while winding down my day in front of the tube. To put my training regimen in perspective, some Channel swimmers log more than 40-50 kms/week in the pool. I simply do not have the time to put in that kind of mileage. I trust that the "balanced" approach (i.e. combination of speed work in the pool, long distance swims in the cold lake/ocean, in concert with weights and other aerobic cross-training activities, will more than adequately prepare me for my journey to France.

6) Support
I simply could not attempt this challenge without the support of my wife Joanne and my kids. I have to ensure that I balance my workouts with family life. I also receive a lot of support from friends, colleagues and fellow swimmers from the Okanagan Masters Swim Club. Certainly the camaraderie I share with the Masters swimming fraternity is where I draw a lot of my support from. Lastly, great Canadians like Terry Fox were an inspiration to me while I was growing up. I vividly remember Steve Fonyo (the one-legged runner who completed Terry Fox's dream of running across Canada) finishing his cross-country run at Mile O in Victoria. The very next day, a swimmer from Ontario named Vickie Keith swam butterfly across the Strait of Juan de Fuca (from Port Angeles Washington, to Mile O in Victoria). I said at the time that "I could do that too", minus the butterfly part! I also grew up with swimmers in Victoria who achieved great heights in the sport: John and Wayne Kelly competed in the LA and Seoul Olympics; Greg Streppel was the 1994 Open Water World Champion; Finbar Donnelly swam not once but TWICE down the Fraser River to raise money for environmental causes; and Rob Dyke swam around Vancouver Island to raise money for the Canadian Red Cross Society. I am forever grateful to have had the priviledge of growing up in the pool with such great athletes! I also thank my old coach Mark Fellner for shaping the swimmer and individual I am today. Mark, the 8 x 200m butterfly set I did as a 13 year old was over the top, but I completed it through thick and thin. It is that same perseverance that will get me across to France!

More recently, Shane Collins of West Vancouver helped put the English Channel into the realm of possibility. Shane is the first British Columbian to have successfully completed the crossing. Lynne Smith of Austin Texas is another inspiration. I was introduced to Lynne on-line through a mutual friend. Lynne created a blog detailing her preparation for her very successful 2007 Channel swim (under 10 hours)! I have applied a lot of Lynne's learnings into my preparation strategy.

Sunday, January 27, 2008

Who is Ogopogo?


Canada's most famous water monster is Ogopogo of Lake Okanagan in the South Central Interior of British Columbia. Older than the Loch Ness Monster, Ogopogo--also known as "N'ha·a·itk" in the Salish First Nation's language--pre-dates western settlement in the area. Ogopogo symbolizes the Okanagan Valley. As far as sightings go...Ogopogo does not wear a Speedo nor is insulated with a mixture of anhydrous lanolin and vaseline!

Saturday, January 26, 2008

Why Swim the English Channel?

My friends say "I am crazy"; others are simply flabbergasted that I would attempt such a feat. They question, 'Why on Earth would you want to swim the English Channel? Don't you know that it is really cold and rough; and that it is the world's busiest shipping channel with over 600 ships plying these waters every day?" In addition, there are very strong tidal currents and swell from the open Atlantic...not to mention flotsam and jetsam and jellyfish that sting!" OK, I get it, but did I also mention that I am swimming this body of water in just a Speedo, silicone bathing cap, earplugs, goggles and an application of grease (anhydrous lanolin and vaseline to help stave off hypothermia). What a sight for sore eyes!
Why am I attempting this challenge?
This is a dream I have carried with me since my youth when I was a competitive swimmer growing up in Victoria, BC. I have been putting this goal off for years. Turning 40 has brought it a head. I want to attempt this swim while I still have the physical stamina to do it. In other words, I am using this swim to retain as much of my youth as possible. This isn't to say that I couldn't swim this body of water in my 50s or 60s. There are plenty of swimmers who have successfully swum the Channel at an older age. Hence, this challenge is more than turning 40 years of age: it is about fulfilling a lifetime dream.

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