Canaqua Sports Training - Ottawa

Thank you for your interest in Canaqua Sports training program for open water swimming.

Here are the rules.

1. Swimmers must be able to swim 400 meters without stopping.
2. Swimmers must always swim in pairs or more.
3. Any beginner swimmer or anyone who is trying open water for the first time MUST wear a wetsuit[
4. All swimmers must have a buoy.
5. Everyone must wear a bathing cap. (To be provided by Canaqua Sports)
6. We typically do not swim in temperatures below 15 degrees, although that is not a rule.
7. As much as we are a group, swimmers do swim at their own risk and must sign a waiver.
8. Given the current Covid situation and assuming that this will continue, all swimmers and staff must wear masks and practice social distancing. No mask, not part of the group. Masks must be on until the swimmers are heading to the water

Here are a few basics that you need to know about participating in a SwimRun challenge

While SwimRun events can range in distances and terrain covered, the following features tend to be common throughout:

• Multiple legs, whereby the athletes alternate between swimming and running numerous times
• Unpredictability. A key feature not just in the leg variations, but also on a year-to-year basis. Part of the challenge is conquering the course no matter what conditions are present.
• Fewer regulations when compared to ITU or IM events (triathlon)
• Swimming aids (Paddles, fins, pull buoys, and wetsuits) are permitted but must be worn/carried during the run. Likewise, running shoes must be worn or carried during the swim. This juxtaposition of events lends much to the conflict of strategy faced by participants
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Equipment

Wetsuit
Wearing of wetsuits is optional for most SwimRun Challenge events. For those who prefer to wear a wetsuit you don’t need to have a SwimRun specific model to take part – any swimming (Tri) wetsuit will do so long as you can move freely enough in it to run and it will keep you warm enough on long swims.

Shoes

The shoes you wear for SwimRun not only need to be comfortable for the long distances of technical trail running that you’ll be doing in your race but also need to be suitable for use in the water. Make sure they are a snug fit so they don’t come off when swimming and that they don’t soak up much water and drain well. Running with wet shoes on slippery rocks requires good traction so good grip soles are essential!

Swim cap

In many SwimRun competitions, the organizer provides a swimming cap (we will be providing Canaqua Sports swim caps). These are mandatory for all participants

Accessories

Goggles

Goggles are essential to avoid getting water in your eyes. You will need to have a clear vision for sighting in open water. Cold water can also be quite uncomfortable on the face and eyes so covering up helps a lot! Goggles come in all shapes and sizes so try lots on and select a pair that fits your face well. Test them well in open water beforehand – there is nothing more irritating than leaky goggles! It might be worth having a couple of pairs at the ready with different lenses. On dull days clear lenses will be best but on bright sunny days, a tinted or polarized pair will help stop glare from the water. Some participants carry a second pair of spare goggles in case they lose them whilst running. Think about how you are going to carry them if you take them off your head to run.

Hand paddles

Many people use hand paddles for SwimRun. These add some extra power to your strokes by increasing the ‘catch’ are of your hand. There are many different types of paddles on the market, but you’ll need some that have straps to hold it on your hand or they can easily come off and be lost in open water. You’ll also need to think about how you are going to carry them on your runs and practice your transitions – getting out on rocky ground is hard when you have paddles on your hands!

If you decide to use paddles you must train with them a lot! Using paddles takes good technique and puts a lot of strain on your shoulders and back muscles. You need to build up the strength to be able to use them over long distances. If you don’t you will soon find you get very tired and worse you can injure yourself!

Pull buoy

SwimRun rules state that you can use any flotation aids so long as they are no bigger than 100 cm x 60 cm! Most people use a pull buoy. This float, which you hold between your legs instead of kicking, gives you extra buoyancy and allows you to save your legs during the swims. You’ll appreciate this when it is time to run! Using a pull buoy is generally why people decide to use the hand paddles as the extra propulsion makes up for the loss of the power from the kick. Pull buoys come in different shapes and sizes – what you use depends really on how much lift you need in your legs. For example, if you have a short wetsuit and heavy trainers you’ll need a bigger float.