• 212F Water Boils
• 95F Hot Bath/Shower
• 80F Swimming Pool
• 63F San Francisco Bay Water Temperature (Summer)
• 47F San Francisco Bay Water Temperature (Winter)
• 32F Water Freezes

When folks ask me why I swim in cold water without a wetsuit I answer like this.

5 Reasons Not to Wear a Wetsuit

1. Because we can’t… Swim competitions and Official channel crossings forbid wetsuits because they add buoyancy and give an unfair advantage compared to swimmers who swam prior to the existance of wetsuit technology.
2. Because we don’t want to… Wetsuits are constricting and uncomfortable to wear.
3. Wetsuits are a drag to put on a take off.
4. Sauna feels better the colder we get.
5. When you gotta go, you gotta go, but not in a wetsuit.

  

  

A shout-out to my high school friend Michelle Macy who posted a similar post on her blog.

  

  

5 Reasons To Train in the San Francisco Bay

1. The Bay is clean and has less chemicals than the pool.
2. Swimming allows me the feel the strength of my body.
3. Time with the people at the Dolphin Club makes me a better person.
4. Being among the ocean creatures puts me in touch with nature.
5. The colder the water the better the sauna feels at the end.

Last night I swam in black glass. We jumped into the San Francisco Bay ocean water after dark. It was so darn peaceful as the light of the Ghirardelli Chocholate Factory shone across the black glassy water. These are the nights that can make any workday worth living. It was a wonderful cold water training swim. My buddy Dave joined us for the apres-swim sauna then we all went back to a French place and talked about adventures past and adventures future. These are the days worth remembering.

Adam has been training these days too in Denver, where the temperatures have dropped down at night to the 40s, so I suspect most of his training has been on the Wilier cycles (shameless plug, sorry, but we love these guys).

Hope everyone’s training is going awesome. Take care.

Exciting announcement: We’ve had a wave of interest from old friends and new friends that read about our adventure in the press. Some people are interested to learn more and some people have already committed fully to joining us in 2009! We couldn’t be happier, and are excited to have so many people wanting to join us.

10 Degrees Latitude is an event to traverse 10 Degrees of Latitude on every continent. In 2008 we traversed Europe. In 2009 we will traverse the North American continent. This adventure race will be heavy on the biking, with swimming or kayaking mixed in depending on the preference of the participants.

Click here to join us in 2009.

Ride stats today

• 129 miles
• Fins to South Paris; completing 10 Degrees Latitude
• Our most gorgeous bike day yet, a suitable end to an amazing journey
• 0 sheep, 5 buguettes, 2 barets
• 2 huge smiles and cigars at the end

Our journey took us 14 days of biking and 1 day of swimming across the English Channel. This works out to be 1000 miles on bike and 25 miles in the water. It was gorgeous, stunning territory, and the good thing about traveling as we did was that we really got to enjoy the countryside, see the people and smell the smells (most were good).

We have so many people to thank. Our support crew made our adventure possible. Our bike crew (Flora and Bob), our swim crew (Tricia, Amy, Flora, Laura, Dave, Teresa, and the entire Ocean Breeze crew) and our home crew (Michelle, Andrew, Ava and Joshua) were awesome. Our Cadence Cycling coach Mike Kuehn was super supportive. Our sponsors are all amazing people. Everyone treated us so well through the entire journey.

Here are some parting pictures from our final days in Paris. We took our final pictures at the Arc de Triomphe. A fitting end to a stunning journey.

Some stats about our swim:

• Dover, UK to Calais, France
• 14 hours 23 minutes
• 21 miles
• Water temp 60F
• In terms of nutrition… We each fed once every 30 minutes in the water on GU Roctane and GU20 using the Gu-Bot bottle. The bottle held 2 GU packets in a separate chamber from the warmed GU hydration. We ate 2 packets and 12 ounces of warm water during each feeding.
  
• Seas were pretty rough at times
• Our pilot on channel day was David Whyte. Seriously folks, he’s the best in the business and has piloted over 350 successful channel swims. 350!!! His support was phenomenal. His thoughts we only on the swimmers — and his hand-picked crew helped our crew huge. His boat is one of the largest in the fleet. I remember late during the swim when he turned around and shouted encouragement to me in the water at the top of his lungs, flinging his arms in celebration. He was wonderful. It’s a pity he’s retiring this year — but we hear he’s trained an awesome successor in Chris Osmond.

Check out these videos and photographs:

A shout-out to Skyline Goggles, especially our friend Rick Runckel, President. Neal used the Predator goggles (pictured) during his crossing. These goggles are built for open water swimming — they have a huge viewing angle and don’t hurt eye sockets during swims, whether those swims are 1 hour or 14 hours.

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In this blog post we wanted to give a SHOUT-OUT to all the folks out there who are reading us:

• Katie/Holly/Greg/Matt/Marie & all our sponsors who make our adventures possible
• AlexF/Mark/AmyF/Amber/DavidH/Karah & all our athlete friends
• Jim/Betty/Karen/Jessie/Isaac/Tom/Chris and the rest of my wonderful family
• Mark/Tina, Chad/Kylie, Tim/Megan & so many of Adam’s/Amy’s close friends and family
• Lindy/Ben/Jac/Dan/Anthony/Carla/Jonathan & all our bullish Wharton Friends
• Paul/Chad/Steve/Bruce/Barney/Richard and the highly valued Powerset gang (now MSFT)
• Joe/Mike/Maggie/Wendy/Tracy & everyone else in Edina, Minnesota
• Camile, Isaac/Nicole and so many other of my friends from Chaska, Minnesota
• Brandon/LateralLine
• And of course Zoe (with the two dots) who is busily greening our world so 10 Degrees Latitude can continue for centuries more.

Thanks for your support and warm vibes. Stay tuned.

Before, during and after the swim we met lots of fellow channel swimmers. We finally put a name to a face with Mark Robson.  We also met some new folks from New Jersey and California — folks I’m sure we’ll be seeing more of during our upcoming North America swims. Some of the folks we met have blogs:

• Mark Robson (congrats on your 6 hr swim today mate!)
  
• Karah Nazor (always nice to see a fellow San Franciscan, good luck tomorrow!)
  

We are close to GO-TIME here in Dover. Tomorrow there is a chance we’ll swim. Our pilot (Dave Whyte) will call us tonight at 7PM to let us know. So, keep us in your thoughts tonight, hopefully we’ll swim the channel tomorrow.

Here are some pictures that we grafted from other folk’s blogs. Enjoy. Hope you’re all well.

• 1.5 hours
• Serious chop, especially on the east side of the harbor
• 200 gulls, zero fishies

Hello from Dover! Another nice swim today. Might head out for a night swim close to sun-down. Due to the relatively high latitude of Dover (and England itself) the sun rises earlier and sets later than much of the USA. Sun rises here at 5AM and sets at 915PM. Nice long days for swim workouts.

On the home front, the last days have involved a lot of time cooking around the house and some hanging out by the beach and swimming. Here are some pics and a vid of both.

Warning: Seriously boredom inducing video to follow. If you watch 2 seconds of it you’ll get a taste for the conditions.

• 2 hour swim
• Rainy blustering weather
• 6 seagulls
• 3 wet members of our support team standing on the rocky beach

We did our second acclimitization swim today. The swim went well for both of us. We felt the difference now that the sun was hidden behind clouds, but it nevertheless went well. After our swim we gathered at the nearby public bar and met with Chris Osmond to talk about the weather and such. Here is a map showing the harbor that we’re swimming in. It has a gorgeous view of the White Cliffs of Dover and is located next to the shipping harbor where much of D-Day was launched. Good times. Wish it would stop raining.

View Larger Map

• Bonar Bridge to Inverness
• 60 miles
• 3500 feet climbed
• 3000 sheep

Today began beautifully.  The sun shining and there was little wind.  We decided to put the Bellwether rain coats away and head south.

The first part of the journey was phenomenal.  We were almost alone on the road, and even though the climbs were tough, we were looking out over plush green fields, tons of farm animals, lochs, rivers, and waterfalls.

The second half of the ride was another story.  The wind speeds picked up, directly at our face, and we made a turn onto a road that, while characterized as small on the map, turned out to be a major thoroughfare.  Included in this part of the journey were two spanning bridges (Bonar Bridge and Kessock Bridge).  Both bridges had crosswinds that nearly put is in the water.  There was also a major climb that took nearly 45 minutes.  We were stoked to see the finish line in Inverness!

Swimming Loch Ness

We decided that we couldn’t make a trip to Inverness without a swim in Loch Ness!  Our support crew picked us up and we headed 10 miles south to try and find a good place to enter the Loch. The water temp was 49 degrees, so our swim was limited, but it was fun to be able to get in.  There was a cruise boat of tourists leaving a nearby dock dressed in sweaters and winter coats.  Two guys walking into the water in Speedos got plenty of attention. It was a good time, and brightened up our spirits and loosened up our muscles after the windy ride. We didn’t seeNessy, but the water was eerily black

The town of Nairn

After our swim we walked around the town of Nairn, which has a section called Fishertown (an old fishing outpost) where the houses are simple, quant and crazy close together. We walked around the town and had a blast, until we got so hungry that Neal almost passed out.  So we decided to stop with all the athletic activity and hop over to our hotel. Tonight we stayed in the Best Western Windsor Hotel in Nairn (our wonderful sponsor). The folks there are great. The old-style dining hall has all these awesome old war pictures and the English-style varnished wood bar has a huge scotch selection and great desserts – we recommend “sticky toffee pudding”.

Tomorrow we head to Ballater.  The rides start to get longer from here on out.

A shout-out to the Best Western Windsor Hotel in Nairn, especially the manager Jagdeep Sandhu. We really enjoyed the town of Nairn and this hotel is located right in the middle of it, and very near the sea. The sea breeze and the neighboring park was wonderful, and this place has a seriously awesome dining room with artwork of Brits kicking the crap out of french military guys on horseback. The rich wood in the classically British styled pub was a nice touch too. It was an awesome stay. Just when we thought it couldn’t get any better, the front desk clerk let us know she was nursing a bird with an injured wing — aww.

I was there for less than 48 hours, and Neal and I spent a good deal of that time training. We got in two decent swims on Saturday, and then we both participated in an open-water “race” put on by the Dolphin Club. We had to check in for the race by 6:00, which meant that the alarm clock went off at about 4:30! We took a boat from the club to the San Francisco Bay bridge, and once dropped off, it was an all-out sprint back to the club. The front group was ultra-competitive, with the winning swimmer completing the 2 ½ mile course in under 40 minutes (current assisted). Neal wasn’t too far behind at around 45 minutes, and I straggled in about 3-4 minutes after that. Many thanks to all of the volunteers who rowed beside us making this event as safe and as fun as possible.

We took a few minutes to bring our core temperatures back up to human levels, and then bee-lined for the airport. It was a fast and furious weekend, but all-in-all a great time!

Yesterday Neal and I jumped in for a 2 hour swim. We were a little disconcerted to look down at the Suunto and see that the water temperature had risen to a balmy 63 degrees over the last week! Aakk! We’re getting coddled here in the states! Mark Robson and the rest of the gang over in the UK will have some ammo to lob at us now that they’ve been organizing Dover swims that are still in the 50′s. In our favor, though, is the fact that we were swimming up stream against a mighty current. The stone bridge supports pictured are about 10-15 yards in width. Without exaggeration, it took 2 1/2 minutes to pass the supports. I think I was moving backwards at times. I literally felt as if I was working out in one of those endless pools. Every breath I took, I was looking at the same stone as the breath before. Take that, Brits! (Disclaimer: There are no head currents during the Channel swim so this workout actually gives us no describable advantage).

Incidentally there have been several conversations across both swimming and multi-sport message boards regarding watches. My 2 cents: I love the Suunto. I have the T6. If you are looking for a simple, no-nonsense watch this is probably not the watch for you. The T6 is good because I can use it with everything. Temperature is great for the water. It syncs with an HR belt to keep track of my heart rate and can be set to keep me in zone. It syncs with my bike and measures speed/distance etc. It syncs with my GPS and can track speed/distance/altitude etc. This feature is more useful for mapping out hikes or mountain bike trips. It also syncs with a “Foot Pod” and tracks speed and distance of the run workouts. All workouts are saved to the watch and can be uploaded to a computer in seconds with a maneuverable and graphical output for easy analysis. I’ll try to put a full review together in the near future.

1. Swimming in the same direction as the waves makes you feel like you’re drowning. Waves force the legs down into the water. That provides a downward pulling sensation that caught me off-guard at first (i.e. I thought I was going to die).
2. The altitude here means I breath more – obvious and true.
3. My right hand cramped open, preventing me from scooping the water. This made me swim crooked and more slowly than usual. I kept up a 2 mph pace by kicking more. I hope the hand cramping was a one-time thing.

As always, here are some pictures to lend credibility to my crazy yarns.

	Wind Direction (WDIR):	SSW ( 210 deg true )
	Wind Speed (WSPD):	15.9 kts
	Wave Height (WVHT):	3.3 ft
	Air Temperature (ATMP):	50.2 °F
	Water Temperature (WTMP):	50.2 °F
	Wind Chill (CHILL):	44.2 °F

[UPDATE] Another online service provides a color map of sea temperatures.

Special thanks for Mark Robson (fellow blogger and Channel aspirant) for clueing us in on the NOAA website and the color map.

For our training here in Philadelphia these bikes have been seeing a lot more action now that the weather is sunny and warm. The river in the background is the same river that we swim.

[UPDATE] Friday April 25, At day break today we took the bikes out for a 50-mile ride. On the way back we watched a guy get struck by a car on his Kuota carbon. The guy’s shoulder and his anodized Fulcrum wheelset bore the brunt of the impact. We helped him collect his stuff and check his wheel. He was OK and biked away from the accident. Close call that one.

He who wants to find the sea should take a river for his guide.

We are training in the Schuylkill River! We’ve done it 3 of last 4 days. Today we swam for 80 minutes. And after doing those miles we plan to swim more and more. Here’s why we love it…

• It’s cold. Cold is important for us to acclimatize our bodies. The water temps in the Philadelphia’s Schuylkill River has been 58-64F, which is pretty close to the water temps that we’ll see in the English Channel which is 56-58F. So far the cold is treating us well and only our toes are cold during the swim.
• It’s beautiful. And a fun change of pace from the pool. Keeping the mind busy lets us forget about our shoulders and biceps.
• It’s clean. Despite popular belief it’s a very clean river. The Philadelphia Department of Water has a website with daily coliform/bacteria counts, water flow, and water temp. These three together form a proxy for water quality. Nothing instills confidence that the river is safe like that big green banner on the Rivercast website!

The green banner means the water is safe.

From behind the camera the river is idealistically beautiful! Up close there tends to be more duck weed and gunk. But we still like it.

1. Hands should enter water at 1 and 11 o’clock. Do not waste energy with side-to-side movement.
2. Hand should glide right after it enters water. Pull should start within first few inches.
3. Be long in the water. No hip bend. Little knee bend.
4. Be level and stiff in water to reduce drag and increase torque.
5. Hands should exit water at hip to follow-through to stroke.

Here’s my poolside review.

And a video of the player in action.

So as you can see from the review we think Finis is pretty awesome. They’ve wonderfully offered to lend us extra players if we wear them during our 15 hour swim across the English Channel. I suppose it’ll be the first time that anyone has had the opportunity to rock-out during a channel crossing.

[UPDATE] The Channel Swimming and Piloting Association (the org that certifies channel swims) voted in 2007 to ban MP3 players on official swims of the English Channel. I think the Association’s decision is overly nostalgic, but c’est la vie. At least I can use the Finis during my training swims. The vote from the association’s minutes looks like this:

MOTION 3 “The use of MP3 players shall not be allowed by the swimmer while swimming during any English Channel swim attempt” Prop. – D Carter, sec. – C. Golding. 15 for, 2 against, 3 abstain – carried)

As part of my acclimitization I swam in the 45-degree Atlantic Ocean this weekend. You see, my two good friends Rick and Carla live smack-dab on the ocean, so my training was a great excuse to visit and spend some time with them in their home. I was the only swimmer on the beach and the fisherman thought I was bonkers. Truth be told, with the wetsuit it wasn’t all that bad. My core stayed warm and my cognition was clear (cold water sometimes prevents us humans from thinking straight). Here are some pictures of me and my good friends.

Next weekend I will try the same swims without the wetsuit — such swims have been done by our friend (Mark Robson) for several weeks. He is also training for the English Channel swim.

Everyone wants a healthy lifestyle. There are new trends that help a healthy lifestyle fit into our day-to-day. I put together a list of what I think are THE leading-edge fitness trends; and just for fun I put them to the ABCs. I am involved in most of these trends, but not all (there are 7 that I’m not involved in). I will let you all postulate in the comments which of the ABCs I do not do.

A for Adventure races – like 10 Degrees!
B for Balance training (taichi, yoga and pilates)
C for Creatine
D for Dry-land training for swimmers, or the reverse
E for Eating breakfast – eating early makes you thin at night
F for Fixed-gear bicycles – brakes are for flakes
G for Google map your next run
H for Halfsizes – restaurant portions are twice the FDA recommendation
I for Intense workouts trumping long workouts
J for Juice bars
K for Ketone breath avoidance
L for Lactive threshold (LT) training
M for Mind/body exercise (yoga, tai chi, and qigong)
N for Navy Seal bootcamp-style training
O for Online videoconferencing allows group training at home
P for Power meters for bikes
Q for Quest-based adventures (7 Summits, et al)
R for Recovery drinks
S for Stability balls
T for Thule roof racks to bring your kit with you
U for Underwater MP3 players for swimming/surfing
V for Video analysis packages for bike fits like Dartfish
W for Wrist computers to track workouts
X for Xtreme sports
Y for Yoga
Z for Zucchini

1. Incorporate competition and goal-setting into your routine. You don’t necessarily have to sign up for races, but aim to reach the far wall a smidgen faster than you did the day before, or try to break a minute in the 100-meter freestyle, a good benchmark for speed.
2. Swim large distances. He swims 3-5 miles per day
3. Streamline your stroke. Ryan swims 15 meters underwater after each flip turn to focus on being hydrodynamic. “I work a lot on staying high in the water, not fighting the water, moving with the water,”
4. Incorporate dry-land exercises. Before every pool session, Lochte (below right) and his Florida teammates pass around the medicine ball, do multiple sets of push-ups and 500 abdominal crunches.

A related NYT article is here: Coach’s Corner

10 tips to liven-up your (crusty old) swim workout:

1. Listen to music while swimming. We like the waterproof mp3 player called Swimp3.
2. Eat a mid-swim snack. I swim harder if I have a delicious mid-swim snack. We like bananas and Gu Energy Gel.
3. Bring toys. Is it just me or are swim hand paddles a ton of fun?! I feel like a speed racer when I use them. We like the stuff from Tyr.
4. Count your laps. We like this simple little $24 lap counter from SportCount.
5. Vary that workout. Here are 50 workouts to test out.
6. Bring a friend. I swim harder and longer if Adam, Lauren or Jenn is swimming with me. Or, if you’re me you can even be so lucky as to meet your girlfriend in the pool!
7. Join a team. I joined the Penn Masters Swim Club and is has been a lot of fun.
8. Go outside. There are great outdoor swim places near Philadelphia. Be mindful of the water temperatures.
9. Get a coach. Improving your technique gives you something to think about. We sought advice from the Head Coach of Penn’s Varsity Swim Team.
10. Be held accountable. Tell your significant other and family how you plan to train. They will keep you on track. I can’t tell you how many times this has been the only thing that got me out of bed at 630AM!

Hope this helps. Have a good workout!

Sure ’nuff. He’s in Alaska for 9 days heli skiing! He’d better be taking advantage of the open water swimming up there. If he can do the 38F water temps in the Prince William Sound in February, then he can certainly handle the 55F water temps in Dover in July.

1. How far in miles:

The short answer is 25 miles. The English Channel is 20.3 miles wide at its narrowest point. The common start and end points for swimmers widens this a little to 20.6 miles wide, as the crow flies (lucky crow). Unlike crows, swimmers contend with tidal currents that weave them off-course. Weaving makes the actual distance across the channel closer to 25 miles for most swimmers. Some particularly lucky or experienced swimmers manage to swim direct, traveling only 21 miles. Unlucky swimmers have gotten caught in especially powerful tidal currents and end up swimming up to 30 miles to cross the English Channel.

2. How long in hours to swim:

The short answer is 14 hours. Time is a factor of speed and distance. Adam and I have swum together for many hours averaging 1.5 mph. At this swim rate, a bee-line (21 miles) for France will be a 14 hour swim. If we zig-zag (28 miles) it will be a 19 hour swim.

Here is a quick map mock-up of two swim routes and our projected swim times if we follow each route. For more swim route maps check out this link.

One hundred 100s Workout
10 x 100 (400 warm-up, 6x 25 IM)
5 x 200 (crawl, back, breast, back, crawl)
4 x 300 (pull)
2 x 400 (kick)
4 x 500 (crawl)
2 x 400 (kick)
4 x 300 (pull)
5 x 200 (crawl, back, breast, back, crawl)
10 x 100 (6x 25 IM, 400 cool-down)
= 10,000 meters (6.2 miles)

Adam and I will leave notes in the comments when we do this workout. Meantime, a question for the comments: What are your favorite swim workouts?

Read the NPR article
Listen to NPR audio

Or better yet, listen to it right here.

In other (more germane) news. Adam and I swam some nice yardage today and tried out our brand-new Tyr swim trunks and Tyr Mentor hand paddles. Tip to all you swimmers out there — hand paddles make you feel like Phelps. I recommend them to anyone. They turn any swimmer into a rock star. And boy do they make your shoulders hurt.