Ice Mile Attempt Information

Ice Mile Attempt Information 

Swimmer’s to do list:

• • Get your GP or IISA GB Doctor to complete a medical form (which includes getting an ECG done)

• • Return your completed medical form to your ice mile centre at least one week prior to your Ice Mile attempt

• • Register with IISA as a cool member prior to your attempt using the online form at www.internationaliceswimming.com –

• • Once you’ve successfully completed your attempt fill out the IISA online registration, you will need to pay your IISA registration fees (currently $100)

• • Arrange for at least one Supporter who will be tasked with helping you pre- and post- swim, and in monitoring your recovery

Swimmers Kit:

PRE-SWIM – you need to remain warm prior to, and right up to the start of your swim.  We suggest that you come warm to stay warm.  Here are the minimum items that you will need:

• • Warm and water-proof clothes
  • Sturdy shoes/boots or wellies
  • Coat/ Swimzi / Dry Robe

SWIM – IISA rules state that you can only use the following items.  (NB.  Jammers or shorts must not pass below the knee)

• • One swim cap
  • One swim costume or pair of shorts
  • One pair of goggles
  • ALSO ALLOWED – nose clips, ear plugs and tow-float – although none of these are compulsory

POST-SWIM – you need to be prepared to get dry and warm as quickly as possible.  You should, by now, know exactly how YOU best recover from a low temperature swim.  The following is a list of items that we have found useful in aiding good recoveries:

• • Swimzi, Dry robe or Towels
  • Warm hat(s) – don’t be afraid to use multiple
  • Warm clothes – lots of layers are better than one thick layer
  • Gloves
  • Warm footwear – some prefer slippers or Ugg boots rather than trainers
  • Hot water bottles (x2 – one for core/stomach, one for kidneys/back, NOT TO TOUCH THE SKIN)
  • Hot drinks – warm drinks must be available at the centre- but if there is something that YOU like YOU need to bring it… (NO alcohol)
  • Chocolate – useful to get your metabolism active again, which aids the recovery process
  • Hand warmers
  • Sleeping bag
  • Blanket (at least one)
  • A complete outfit change for once you have recovered

RECOVERY PROCESS

• • After exiting the water your Supporter will place your Swimzi or Dryrobe (or other warm/dry wind-proof jacket) around you.  Do NOT remove your swim cap until inside.  Once the swim cap is removed replace it with a woolly hat.

• • You will be escorted inside by your IISA GB official and your Supporter(s).

• • Once inside the changing rooms your Supporter(s) will strip you of all wet gear, and gently pat you dry with a towel or use the Swimzi / Dryrobe.  Scissors will be available to cut off your swimming costume in extreme cases.

• • Your Supporter(s) will dress you with loose fitting jogging bottoms, loose fitting t-shirts and a warm jumper, and then replace the Swimzi / Dryrobe around you. (Use a DRY Swimzi / Dryrobe where possible).  We suggest that putting on underwear is not crucial at this time – it’s far more important to be warm than ‘decent’!

• • Your Supporter(s) will then place a pair (or two) of socks on your feet, and put your footwear on.

• • Once dressed you will be given copious amounts of warm drinks – this is not negotiable!

• • Your Supporter(s) will occasionally give you chocolate (or something) to help your metabolism kick-in.  This is not negotiable!

• • Your Supporter(s) should be taking your body temperature regularly to monitor your recovery.

• • Throughout the recovery process your Supporter(s) will be engaging you in CONVERSATION…  You should try to answer all their questions – however silly or simple they seem to be!  Your answers help us to gauge your recovery

• • To aid your recovery further you could be asked to get into a sleeping bag, and in some cases your Supporter(s) may be asked to cuddle up in there with you!

• • Once you have regained some of your core warmth and awareness, your Supporter(s) will encourage you to walk around with their support.  This, again, is not negotiable!

• • After the event we STRONGLY suggest that you do not drive…  You will be very tired and your aptitude and focus will be slow for a couple/few days after the event.

• • Once your body temperature has settled, which may take from 30 to 90 minutes after your swim, you may still be open to AFTER DROP – a sudden drop in your body’s temperature arising from the cold blood in your extremities beginning to re-enter your core organs

• • You should during your recovery AVOID using artificial methods of warming up such as hot showers, cranking up your car’s heating (or your central heating) – the recovery process needs to be done progressively and naturally.  Lots of layers, hot drinks and food, rather than sitting on a radiator…