(Image: swimming the length of Windermere in 2014)

A Renaissance Swimmer Approach

Do you have any good tips for not feeling overwhelmed about my upcoming swim along the length of Windermere? (Tracie)

At 10.5 miles long, Windermere is England’s longest lake. Swimming its length is daunting. Hector Pardoe’s world record time for the swim is 3 hours 40 minutes and 28 seconds – most of us need much longer.

You don’t say how much training you’ve done or what other long distance swimming experience you have, so I’m going to assume you have a solid training background, but Windermere will be a significant jump in distance for you.

With just a couple of weeks to go before your swim, you can’t change your speed or endurance much, but there is plenty you can do to sharpen your mindset, fine-tune your preparation and maximise your chances of success.

1. Don’t panic

At this stage, any last-minute panicked attempts to improve your fitness could be detrimental. Don’t do any heroic long-distance swims to boost your confidence. You will only risk injury and exhaustion. Put faith in the training you’ve done so far, your mental resilience, and the excitement of the day to carry you through.

2. Taper intelligently

In the final two weeks, reduce your swimming volume. Replace some sessions with mobility work, gentle stretching and rest. You can include one or two short high-intensity sessions to help keep you feeling energised but avoid anything that causes lingering fatigue.

3. Fuel your swim

Two or three days before your swim, increase the amount of carbohydrates you eat and reduce high-fibre and heavy foods. But avoid any extreme changes in your diet to reduce stomach issues. Also, stay hydrated.

4. Plan your breakfast

If you have an early start, you may find the place you’re staying doesn’t offer breakfast until you’re halfway down the lake. Plan for this and bring your own. Eat something familiar that is low-fat, low-fibre and delivers easy energy, such as porridge, bananas or toast.

5. Make checklists

Write two lists: one for kit and a second for timings. Visualise yourself going through the swim to help identify everything you need. On the timings list, include your set off time for Windermere, morning alarm, breakfast, check-in time, event-briefing time, when you will get changed, when you will eat your final pre-swim snack, etc. Having it written down will help put you in a calmer, in-control frame of mind. Pack the night before you travel to further reduce stress.

6. Adopt a challenge mindset

Think of swimming Windermere as an opportunity to demonstrate your swimming abilities and resilience, and the work you’ve done in preparation. This is your chance to shine. Approach it with curiosity – an experiment on yourself to see what you can achieve.

7. Treat it as a massive stroke improvement opportunity

Shortly before my first Windermere swim, the late Terry Laughlin, founder of Total Immersion, told me to try to improve my swimming technique with every stroke.

“You’ve got 17 km of continuous swimming to work on your swimming skills.”

I use this idea on every long swim I do now.

8. Make a nutrition plan

You don’t say whether you are doing a solo challenge or taking part in an organised event. Either way, you should make a nutrition plan. What will you eat and drink, when, and how will you carry it? Even if it’s an event with feed stations, you should have backup options in case you miss one, even if that is just a few gels tucked inside your costume.

9. Prepare for rough conditions

Windermere can get bumpy. Expect choppy conditions or waves as part of the challenge. Think about how you will respond (stay calm and keep your stroke strong) if it gets tough. Treat it as a bonus if it stays calm.

10. Work through your “what-ifs”

It can be hard to make good decisions when you’re cold, tired and hungry. With what-if planning, you can make some of those decisions before you swim. For example:

• What if I feel so tired I don’t think I can make it? -> I will eat an energy gel and see how I feel in 15 minutes.
• What if I get cold? -> If I’m a bit chilled, I will try increasing my speed and using a mantra. If I start shivering, I will call for help.
• What if I feel an injury coming on? -> If I think it will just be sore for a couple of days, I will try to adjust my stroke to make it more comfortable and continue. If it seems more serious, I will call for help.

The more of these scenarios you rehearse in your mind, the calmer you’ll be if they happen.

11. Respect the swim

Windermere once put me in hospital with hypothermia. I ignored the signs and kept swimming when I should have got out. It’s a long way, the temperature varies (some parts have cold mountain streams coming in), and the conditions can be tough. The tips above will help, but it’s not the end of the world if you don’t make it. It’s better to stop sooner, learn the lessons and come back stronger next year than to risk long-term injury or succumbing to hypothermia.

12. Be present and enjoy it

Windermere is beautiful. It’s a privilege to swim its length. Not everyone has the fitness, time or financial means to do it. Notice the sights, sounds and smells. Be aware of the water caressing your skin and how it tastes. Practice gratitude as you swim and enjoy every stroke, even when your shoulders hurt, your back aches and your toes are numb.

If you approach your swim with a Renaissance mindset, whatever happens on the day, you’ll leave with enhanced skills, greater resilience and a story to tell. Good luck, and let us know how you get on.