The Skinny

At a Glance

Rouvy is one of the largest platforms for indoor cycling/running. Many Zwift users are leaning towards Rouvy because of the cost and the lack of a family payment plan on Zwift. Zwift, however, is a lot larger and more developed. Whenever you log onto Zwift, you will see at least a thousand riders riding at that very moment; Rouvy… not so much. You may catch 1000 users at peak times. The key difference between Rouvy and Zwift is whether you are someone who really wants the social (racing, group rides) and gaming aspect of an indoor training platform, or someone who just wants to have something better than staring at the wall when riding indoors.

Features/Details (ranked out of 5)	Bkool	Zwift	RGT	Rouvy
Realism	5	2	5	5
Live Events	3	5	4	4
Workouts	2	4	4	2
Data Displayed	5	4	4	4
Data Accuracy (Speed, Distance, etc)	4	4	4	4
Number of Courses	5	3	4	5
Course Design Quality	3	5	4	3
Gamification	2	5	4	4
Bugs/issues	4	3	5	5
Socialism	3	5	4	3
Avatar Customization	2	5	4	2
Cost : Features	5	4	5	3
Graphics	3	4	3	3
Device Compatibility	5	4	4	4
Equipment Compatibility	5	5	5	4
What type of rider would want it?	Someone who is looking for a reliable training platform that is realistic and gets the job done; Someone who does not really care for the social, live events, and racing aspect of indoor training.	Someone who is looking for a training platform that has a lot of social features, live events, and racing; Someone who does not really care much for realism.	Someone who is looking to both train/race and still have the socialism of Zwift. RGT is not as developed as Zwift, meaning there are not as many riders in the events.	Rouvy, like RGT and Bkool, is a more realistic platform. With Rouvy you will not get the same customization that you get from Zwift. The ride(graphics, dynamics) will likely feel more like outdoors on Rouvy.
Final Score (total points)	56	62	63	55

 

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Rouvy First Thoughts

When I first opened up Rouvy, it wasn’t the most attractive indoor cycling app out there. The Rouvy home screen just didn’t look as refined as Zwifts home screen. When navigating around the app, I realized how slow it was compared to Zwift’s home screen. Some of the clicks were delayed (which had never been an issue on any other platform). Pairing my devices was very straightforward, however, selecting which route I wanted to do was confusing. The app defaults to time trial mode, which is not what I wanted. I just wanted to free ride, but it took me a good 10-15 minutes to figure out what mode to select. Keep in mind, I was not familiar with the platform at the time. Once I started my ride it was fairly straightforward and intuitive.

Side by side of the two home screens.

Event Organizing

Event organization on Rouvy is pretty good - the feature works very similar to Zwift’s meetup feature, but is web based rather than through a separate app. Zwift offers a few forms of event creation: meetups, clubs, and requesting public events. The meetup feature is the most basic(create your meetup, invite up to 100 riders, select route, date, and time). The clubs feature allows you to create a club and club events along with it. The club events are pretty much public events but on a public calendar. Requesting a public event can be a bit tricky and most events do not get accepted onto the event calendar.

Getting Started

Getting started with Zwift is very easy - you simply create an account, complete the payment process, and then you are ready to ride. However, lots of Zwift users complain that it is a very complicated process, and the UI is very confusing (this has recently been improved with the new home screen, but the in-ride functions can still be confusing). Account creation and app download is very straightforward with Rouvy. I personally found Rouvy very confusing when trying to start an activity, but once you are in the game, it is relatively simple to figure the rest out. One of the key things that drives people towards Rouvy is the option for a family plan (up to 3 users per 1 account). Rouvy pricing is $14.99 with a 14 day free trial for new users. Zwift pricing is $14.99 with a 7 day free trial.

Training

Neither of these indoor cycling platforms have very good workout selection and training plans. For plans and workouts that guarantee results, I would recommend checking out Wahoo SYSTM or TrainerRoad. In terms of the number of workouts that the platforms offer, I think Zwift definitely has more workouts. In terms of workout quality, Rouvy is a lot more specific on the purpose of doing the workout and how it helps you improve. Zwift tends to have more ‘fun’ workouts by coming up with cool names, while Rouvy sticks to the titles like ‘6x4 at 95% of FTP - Intervals.’ I still would not dedicate 6-10 weeks on a training plan/workouts from either of these platforms because they do not specialize in their structured training plans.

Courses/Routes

Zwift by far has much better designed courses and a lot more selection and variety. Rouvy offers tons of routes, but since there are fewer riders on Rouvy, the roads are pretty empty. At one time you will likely see MAYBE 100 riders on one course at peak times. The amount of detail that Rouvy has in their courses is very minimal, while in Zwift there are fun easter eggs hidden throughout the routes, such as the changing weather and moving creatures. One place where Rouvy really wins over a lot of riders is the ability to upload your own routes to Rouvy. Rouvy features the ability to upload your outdoors rides to the platform for you to ride them whenever you want! One thing that I noticed even while just reading about Rouvy is that Rouvy offers a lot of routes that you would actually ride outdoors. They have routes that are exact replicas of the IRONMAN courses, TDF routes, and more. This is great for riders participating in these events because they can recon the route without even leaving their house.

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Customization

In terms of data customization, Rouvy does not allow you to customize the HUD (heads up display). It does allow you to turn on and off some things like power graph, nearby riders, or elevation. You can also view additional stats by going to the menu, then stats. This will get you things like average power, tss, average cadence. In Zwift you only have the option to turn the HUD on or off. More on the Zwift HUD can be found in this article here. Neither apps have great customization in terms of data, but no apps out there do. In terms of rider customization (changing kits, glasses, wheels, and other things like that), Zwift definitely wins on that. Zwift offers hundreds of frames and wheels that you can purchase with their in-game currency. Rouvy allows you to change what type of bike you are riding (road/TT) in addition to the ability to change your skin tone and jersey. Rouvy only has ~ 5 different kits to choose from, while Zwift has hundreds. Zwift also uses a level system to motivate you to ride more in order to unlock more gear. Rouvy has a level system but it doesn’t offer any in-game rewards, instead offering discounts and subscriptions to popular brands like Santini, Training Peaks, Tridot, and Never Second.

Ride Feel

Zwift has been working on their pack dynamics/draft for awhile now. For those who really want an accurate and realistic ride feel, RGT is probably the better option for you because of how realistic the ride feels. I was unable to experience the Rouvy draft because there were hardly any riders on the route. The speed when riding solo felt pretty accurate and it was around the speed that I would be going at IRL. Rouvy also doesn’t have some dynamic features that RGT offers (wind, cornering, and accurate sprinting position).

 

My thoughts

As someone who prefers racing and gamification, I do not see myself using Rouvy in the future. I didn’t really enjoy riding on the platform and nothing about it really stuck out to me. If I were to compare this to the other platforms I have compared (RGT, Bkool, Zwift), Rouvy is the last platform I would use.

Summary

Rouvy and Zwift are two great platforms and your decision will ultimately depend on what feature you want most. Rouvy is definitely growing, considering that the platform has hundreds of routes, with around 5-10 riders on each route, it’s pretty good. 

At a Glance

Zwift, one of the first platforms to revolutionize virtual training, has a new competitor. In April, 2022, Wahoo Fitness announced that they have acquired RGT Cycling. Wahoo X, Wahoo’s new indoor training subscription, a combination of Wahoo RGT and Wahoo Systm is now Zwift’s biggest competitor. With this acquisition, Wahoo is able to offer both a structured training focused platform, and an esports platform. The main difference between Wahoo X and Zwift is the size and realism. When one logs onto Zwift at any time of the day, they can see over 3,000 users on the platform, vs Wahoo RGT where there are ~1000 riders. However, Wahoo X/Wahoo RGT will definitely be growing with Wahoo’s acquisition, but it will take awhile to get to the scale of Zwift. If you are looking for a realistic platform with realistic physics, graphics, and style; RGT is the way to go. If you are looking for a more gamified experience, Zwift is definitely a better option. Some of Wahoo X’s key features include: realism, ability to create events, e-racing, targeted workouts, and magic roads. Some of Zwift’s key features include gamification, customizability, community, e-sports, and detailed routes/worlds. Note: Wahoo purchased RGT Cycling, so the features remain the same, just the subscription includes both Wahoo Systm and Wahoo RGT. Many of the features are included in this in depth comparison between RGT and Zwift.

Wahoo X Vs Zwift Features/Details (ranked out of 5) Bkool Zwift Wahoo X Rouvy Realism 5 2 5 5 Live rides 3 5 4 4 Workouts 2 4 5 2 Data Displayed 5 4 4 4 Data Accuracy (Speed, Distance, etc) 4 4 4 4 Number of Courses 5 3 4 5 Course Design Quality 3 5 4 3 Gamification 2 5 4 4 Bugs/issues 4 3 5 5 Socialism 3 5 4 3 Avatar Customization 2 5 4 2 Cost:Features 5 4 5 3 Graphics 3 4 4 3 Device Compatibility 5 4 4 4 Equipment Compatibility 5 5 5 4 What type of rider would want it? Someone who is looking for a reliable training platform that is realistic and gets the job done; Someone who does not really care for the social, live events, and racing aspect of indoor training. Someone who is looking for a training platform that has a lot of social features, live events, and racing; Someone who does not really care much for realism. Likely the best option for those who want focused structured training and some gamification as well as e-racing. If you are looking for a more social platform, Wahoo X may not be the best for you. Rouvy, like RGT and Bkool, is a more realistic platform. With Rouvy you will not get the same customization that you get from Zwift. The ride(graphics, dynamics) will likely feel more like outdoors on Rouvy. Final Score (total points) 56 62 65 55

 

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Is Wahoo X the Better Option Now?

If you are looking to get the most out of the money you spend, Wahoo X is definitely the better option. At the exact same price as Zwift, $14.99, Wahoo X gives you both structured training and gamification. However, many will still be attracted to Zwift for many reasons: socialism, gamification, larger platform. There really is no right or wrong platform to go with, it is all based on which platform better suits your needs. Most Zwift users will stick with Zwift, and most RGT or Sufferfest users will stick with Wahoo, but new users could go either way. Wahoo does still offer a free version of the app(for Wahoo RGT), which is the same as it previously was. Both training platforms offer a free trial(Wahoo 14 days, Zwift 7 days), so it is always an option to start a free trial for both to see which one is best for you. Note that Zwift does offer structured training, just not at the level that Wahoo does. Zwift is definitely looking to expand into more structured training, but for now, Wahoo X is the only subscription to offer both excellent gamification AND structured training. If Wahoo is able to execute this right, and deliver the features that the Zwift community wants, Wahoo will be able to win over some Zwift users.

Conclusion

Deciding on which platform is right for you will all depend on your needs/expectations for the platform. With Wahoo’s acquisition, Wahoo X is now an extremely good option for those looking to begin indoor training. There are also numerous other platforms out there such as: Rouvy, Trainneroad, Bkool, FullGaz, and more.

Overview

Bkool and Zwift, they both have different things that make them better and worse than each other. Bkool and other competitors like Rouvy are definitely more realistic, while Zwift is more for riders who are looking for gamifications, racing, and socialization. Rouvy and Bkool both have live events that riders can participate in and other competitors similar to Bkool and Rouvy have only 1-2 events a day. However, Zwift has hundreds to choose from. Zwift has a lot of routes, events, races, challenges, and customization for your avatar, but they do not have things like changing weather, custom routes, headwind and tailwinds, and even has night mode, which competitors like Bkool have. In Bkool, there are hundreds of routes, you can create your own routes, and create your own meetups. If I were to choose one platform right now, I would have to choose Zwift. Your choice will ultimately depend on whether you prefer a more game-like/social platform or a more realistic/training platform.

Features/Details; Scored out of 5 Bkool Zwift Realism 5 2 Live rides 3 5 Workouts 2 4 Data Displayed 5 4 Data Accuracy(Speed, Distance, etc) 4 4 Number of Courses 5 3 Course Design Quality 3 5 Gamification 2 5 Bugs/issues 4 3 Socialism 3 5 Avatar Customization 2 5 Cost:Features 5 4 Graphics 3 4 Device Compatibility 5 4 Equipment Compatibility 5 5 What type of rider would want it? Someone who is looking for a reliable training platform that is realistic and gets the job done; Someone who does not really care for the social, live events, and racing aspect of indoor training. Someone who is looking for a training platform that has a lot of social features, live events, and racing; Someone who does not really care much for realism. Final Score: 75 83

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Bkool 

Bkool is a much smaller platform than other training platforms such as Rouvy, RGT, and Zwift. Bkool features video instruction workouts that are similar to Peloton workouts, custom route creation, ride videos, and hundreds of different routes from all around the world that are available whenever you want. The routes include parts of the Paris Roubaix, Vuelta, Giro d’Italia, Velodromes, Tour of California, and UCI World Championships. The downside to Bkool is that there are not many riders on each route consistently - this is partly because it isn't as large of a platform, but also because of how many routes there are. Zwift limits riders to only 3 different worlds a day, and it rotates daily. Bkool, like RGT, also has wind, so some days the wind will be strong, and other days it may not. Bkool does not have many workouts that you can do on demand, there are currently around 20 in the workout section, while Zwift has hundreds. Bkool offers a 30 day free trial, then the price goes back to $9.99/month. This is the same price as RGT. Zwift charges $5 more a month.

In Bkool you can also accumulate points and level up. This is similar to Zwift, but in Bkool you can only buy kits. The kits available for purchase are mainly pro team kits (ex, Bora, Canyon, Quickstep). Bkool is definitely more realistic than Zwift in many ways such as the draft, avatars, sprinting positions, wind, and routes/courses, so if you are looking for a realistic platform, then Bkool is a great option.

 

 

Zwift

In Zwift, there are thousands of riders on the platform at every hour of the day, making it very social and engaging. Another plus side is that there is always someone you can draft behind ;). There are group rides and races every hour, different worlds for every day, and if a group ride doesn’t work for your time, just hop on with a Pace Partner! There is almost always a huge group riding with the bots. Zwift is by far the best out of the three of these gamification-wise - you can buy bikes, wheels, unlock new kits, helmets, gloves, socks, shoes, and even glasses! You could sport your dream bike, or pick up the bike you ride IRL in the drop shop!

Zwift has 9 worlds. That may not seem like a lot, but the worlds are very well designed, and have lots of hidden things in them. Zwift supports a ton of smart trainers, power meters, and speed/cadence sensors, which makes it pretty easy to get started on the platform. In Zwift, you can chat to all the Zwifters around you in the virtual world, create meetups with your friends, and give riders a Ride On to keep them going! Furthermore, you can level up, accumulate drops (Zwift’s in-game currency that you can spend on upgrading your ride), participate in races, earn route achievements, and complete challenges. When you go under each banner/arch in Zwift, you will get a power-up, which can help you in various ways. You could get some extra XP or go invisible! This adds to the gamification and strategicness of Zwift racing, which some appreciate and some dislike. Zwift also has over 1000 workouts that are available for you whenever you’d like. Zwift costs $14.99/month and offers a 7-day free trial.

Indoor training season is coming for those of us in the northern hemisphere. Indoor training does not have to be very complicated. Here is a simple set up that can get you set up on any indoor training platform out there, such as Zwift, Bkool, RGT, Rouvy, etc.

The first thing you are going to need is either a smart trainer, smart bike, or a power meter + dumb trainer or rollers. At the very top of the line of direct drive trainers is the Tacx Neo 2T, which features high accuracy and road feel. The top of the wheel on trainers is the Wahoo Kickr Snap, this trainer features ease of use and high accuracy for a wheel on trainer. Then the top of them all is the Wahoo Kickr Smart Bike, this trainer features the ability to steer in some platforms, and the ability to rise up and down depending on the gradient. Indoor training can cost around $350, or it can cost $3500. Here is a chart with the average cost of each set up.

Power Source	Price(USD)
Smart trainer(direct drive)	750-1400
Smart trainer(wheel on)	300-600
Smart bike	3000-3500
Dumb trainer + power meter	<300(Dumb traner only) 300-1200(Power meter)
Rollers + power meter	~200(rollers) 300-1200(power meter)
Dumb trainer + speed sensor(estimated power)	<350 total

The next thing you are going to need before getting a Zwift account, is making sure you have a compatible device. Zwift is compatible with most devices that are not too old. To make sure that your device is compatible, see this support article: https://support.zwift.com/en_us/supported-devices-to-run-zwift-H1Cj9QbeB.

The last step is to create an account with a platform. Here is how you get started with a Zwift account. Creating a Zwift account is very simple, and can take around 10 minutes to complete the process. Zwift offers a 7 day free trial, then after that it is $14.99/month. The first ride you do on Zwift will be a tutorial ride that will help teach you how to use the app. Zwift can be pretty confusing at first, but it will all start to make sense once you get a few rides in.

Bkool’s set up is fairly similar. The set up is pretty simple, the hardest part is just getting used to the data on the screen, also called the HUD. The navigation through the app is fairly simple, for a more in depth article on how to get set up with Bkool, head over to this article: https://road.cc/content/feature/getting-started-bkool-279889

I am not familiar with the other training platforms, but they should be a similar process. The company should have step by step instructions either on their website, or support page.

In our pain cave, in addition to the trainers and treadmill, we also have a Concept 2 rower. Although Zwift has not really implemented rowing on the platform(and they don’t plan to anytime soon), you may have heard that you can row on Zwift with a Concept 2 rowing machine. I have done it a few times myself just to see what it is like, and it works pretty well, the only issue is when your activity uploads to Strava it will upload as a ride not row, and if you switch it to a row, the pace will be messed up. A work-around to this is later on in the article. Here is a step by step article on how you can row on Zwift.

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Download Painsled/RowedBiker

To row on Zwift you will need one of the two apps, Rowedbiker(Link to google play version: Google play version) or Painsled(link to google play version: Google play version), both work pretty well but I prefer to use Rowedbiker. You can also find both of the apps in the Apple app store.

Connect Rower

Once you have the app downloaded and open, hit the menu button on your Concept 2 rower (Note: This is only compatible with the PM3 head unit or newer). Once you are in the main menu, hit connect. The screen will then say whether it is already paired to a device, if it is and it’s not the one you want to use, then hit disconnect, and then reconnect.

Connect Zwift

Once you have the Concept 2 rower paired with the app, you should be able to pair your rower/device to Zwift. You will need one device running Rowedbiker/Painsled, and one running Zwift. You can also use this as an Ant+ Heart Rate Monitor(HRM) bridge. It is a painful process to bridge the HRM, but if you really need to use a Heart Rate Monitor, then this is a way to do it. You can pair a HRM to the Concept 2, pair it to the RowedBiker app, and then it will pair to Zwift as the name of the device you are using, along with the model number(ex; iPad 7th Gen 128428). A more in depth article on bridging Ant+ and bluetooth can be found on this article: How To Bridge Ant+ and Bluetooth Zwift.

Row!

It would be great to see rowing on Zwift eventually but I think we will have to wait a bit longer to see this implemented. Thanks for reading and I hope you found this article helpful!

Introduction: In the world of endurance sports, the pursuit of excellence demands a strategic approach to training. Among the various techniques that have gained prominence in recent years, double threshold training stands out as a game-changer for athletes seeking to elevate their performance to new heights. This comprehensive article explores the intricacies of double threshold training, providing valuable insights, practical tips, and specific workout examples to help you unlock your full potential.

Understanding Double Threshold Training

Double threshold training involves completing two threshold workouts in a single day. The primary objective is to push the anaerobic threshold, which represents the point where lactate begins to accumulate in the bloodstream faster than the body can remove it, to its limits. By maintaining lactate levels within a specific range (typically between 2.0 and 4.5 mmol/L), athletes can accumulate a significant training load without excessive fatigue, facilitating faster recovery and increased adaptations.

Benefits of Double Threshold Training

Numerous benefits make double threshold training an attractive option for endurance athletes:

Increased Anaerobic Threshold

Double threshold training effectively elevates the anaerobic threshold, allowing athletes to sustain higher intensities for longer durations, enhancing performance in events ranging from 5K to marathons.

Improved Efficiency 

By training at or just below the anaerobic threshold, athletes enhance their ability to utilize oxygen and produce energy efficiently, leading to improved race times.

Reduced Fatigue

Double threshold training sessions are designed to keep lactate levels in check, minimizing the accumulation of fatigue and allowing for faster recovery between workouts and races.

Increased Training Volume

The ability to recover swiftly from double threshold sessions enables athletes to accumulate a higher training volume, resulting in more significant physiological adaptations and improved fitness.

Implementing Double Threshold Training

1. Gradually Introduce: Begin by incorporating double threshold sessions once a week and gradually increase the frequency as your body adapts.

2. Appropriate Intensity: The intensity of double threshold workouts should be challenging but sustainable, with lactate levels maintained between 2.0 and 4.5 mmol/L.

3. Workout Structure: Double threshold sessions typically consist of interval workouts, such as 5 x 2K at 2.5 mmol/L with 1-minute recovery, followed by 10 x 1K at 3.5 mmol/L with 1-minute recovery.

4. Recovery Between Sessions: Adequate recovery is crucial between double threshold sessions. This may include rest, easy runs, or cross-training activities to facilitate muscle recovery and glycogen replenishment.

5. Nutrition and Hydration: Proper nutrition and hydration are essential to support double threshold training. Consuming carbohydrates during and after workouts helps maintain energy levels, while staying hydrated ensures optimal performance.

6. Monitor Progress: Regularly assess your progress by tracking lactate levels, heart rate, and performance markers to gauge the effectiveness of your double threshold training program.

Tips for Maximizing Recovery

1. Adequate Sleep: Prioritize 7-9 hours of quality sleep each night to facilitate muscle recovery and restoration.

2. Active Recovery: Engage in active recovery activities, such as yoga, swimming, or easy cycling, to promote blood flow and aid in muscle recovery.

3. Nutrition: Follow a balanced diet rich in carbohydrates, protein, and healthy fats to support muscle repair and glycogen replenishment.

4. Hydration: Maintain adequate hydration by consuming water and electrolyte-rich beverages throughout the day.

5. Massage: Incorporate sports massage or foam rolling to alleviate muscle tension and promote relaxation. One of the easiest ways to get a massage is with The Speed Hound ProPerformance Recovery System. It flushes out the metabolic wastes from your muscles and leaves you feeling fresh in just 30 minutes. You can learn more about it. Fresh-legs guaranteed or your money back!

 

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Conclusion: Double threshold training has revolutionized the approach to endurance training, offering a structured and effective method to enhance performance. By strategically manipulating training intensity and recovery, athletes can elevate their anaerobic threshold, improve efficiency, reduce fatigue, and increase training volume, ultimately leading to remarkable improvements in race times. Embrace the challenge of double threshold training, diligently following the principles and incorporating the tips outlined in this comprehensive guide, and unlock the full potential that lies within you, propelling your endurance journey to new heights of success.

Lymphedema, a condition characterized by the accumulation of fluid in tissues due to lymphatic system impairment, warrants a closer look. By understanding its roots, causes, and potential treatments, individuals can make informed decisions about seeking medical guidance. If you or someone you know is grappling with persistent swelling or discomfort, don't hesitate to consult with a healthcare professional.

Lymphedema occurs when the lymphatic system is compromised, leading to fluid retention and subsequent swelling in specific body parts. Understanding this condition involves delving into its causes, risk factors, and recognizing the individuals who may be susceptible.

A. Explanation of the Lymphatic System

The lymphatic system is a vital component of our circulatory system, working in tandem with blood vessels to maintain fluid balance, filter toxins, and support the immune system. Lymphatic vessels, nodes, and organs collectively form this intricate network that plays a pivotal role in bodily function.

 

B. Causes and Risk Factors

Lymphedema can stem from various sources, including surgical interventions, cancer-related causes, genetic predisposition, and additional risk factors such as age, gender, obesity, infections, and trauma.

C. Symptoms

Being aware of the symptoms is crucial. Keep an eye out for swelling, discomfort, skin changes in the affected limbs, and an increased susceptibility to infections.

D. Who is Susceptible?

Certain groups are more prone to developing lymphedema. Cancer survivors, especially those who have undergone treatments for breast, prostate, or gynecological cancers, are at a higher risk. Additionally, individuals with primary lymphedema due to genetic factors may experience onset at birth or later in life.

E. Diagnosis and Medical Evaluation

Early detection is paramount in managing lymphedema effectively. Regular self-monitoring for symptoms and promptly seeking medical attention for a comprehensive diagnosis, which may involve lymphoscintigraphy, MRI, CT scans, and limb circumference measurements, is crucial.

F. Treatment Options

1. Complete Decongestive Therapy (CDT)

CDT, a comprehensive approach to lymphedema management, includes manual lymphatic drainage, compression therapy, and exercise. These techniques aim to reduce swelling, improve fluid flow, and enhance overall limb function.

2.  Surgical Interventions

In some cases, surgical interventions like lymphaticovenous anastomosis and vascularized lymph node transfer may be considered to improve lymphatic drainage.

3.  Medications and Management

Certain medications, such as diuretics, may be prescribed to manage fluid retention, along with antibiotics to prevent infections. Lifestyle modifications, including skin care and hygiene, are also crucial components of managing lymphedema.

4.  Intermittent Pneumatic Compression

Intermittent pneumatic compression is another potential treatment option, involving the use of a device that applies controlled pressure to the affected limb, promoting lymphatic fluid movement and reducing swelling. Our Speed Hound ProPerformance System is an FDA approved device designed to treat lymphedema by improving venous return and improving circulation. You can check it out here.

G. Coping Strategies and Support

Recognizing the psychological impact of lymphedema is important. Joining support groups, seeking counseling, and adopting coping strategies can significantly contribute to overall well-being.

H. Prevention and Self-Care

Taking proactive measures to reduce the risk of lymphedema is essential. This includes avoiding trauma and infections, maintaining a healthy weight, and incorporating self-care techniques such as self-massage and the use of compression garments.

Conclusion

In conclusion, a comprehensive understanding of lymphedema and its multifaceted nature is crucial for effective management. If you or someone you know is experiencing symptoms, it's imperative to consult with a healthcare professional promptly. Seeking early medical intervention can significantly improve the quality of life for individuals affected by lymphedema. Your physician can guide you through a personalized treatment plan tailored to your specific needs.

Standing on two legs is what defines us as humans. It's a posture of power, confidence, and even defiance. But for many, it's also the source of hidden health woes. Prolonged standing, a reality for millions in professions like nursing, teaching, and retail, can silently chip away at our well-being, leading to a cascade of issues that range from the mundane to the debilitating.

While standing itself isn't inherently dangerous, the static nature of the posture, coupled with the constant pull of gravity, puts immense strain on our bodies. Muscles tighten, joints ache, and blood circulation struggles to keep up. This seemingly harmless act can become a breeding ground for a multitude of health problems.

Musculoskeletal Mayhem

Lower limb woes: Our legs, the unsung heroes of standing, bear the brunt of the burden. Feet swell, ankles ache, and knees creak under the constant pressure. Studies by the Mayo Clinic reveal a significant association between prolonged standing and foot pain, plantar fasciitis, and even bunions.

Varicose veins: Those unsightly purple bulges aren't just cosmetic concerns. Standing for extended periods forces blood to pool in the legs, increasing the risk of varicose veins. Research published in the Journal of Occupational Health found a 2.5-fold higher prevalence of varicose veins among standing professions.

Back pain: Ah, the bane of many office workers. Standing puts a strain on the lower back muscles, leading to stiffness, tension, and in severe cases, herniated discs. A Finnish study found that standing for more than 4 hours a day significantly increased the risk of lower back pain.

In addition to the previously mentioned musculoskeletal issues, recent findings indicate a correlation between prolonged standing and joint problems. A study published in the Journal of Orthopaedic Research revealed that individuals engaged in professions requiring extended periods of standing are more prone to developing osteoarthritis in weight-bearing joints such as the hips and knees [9]. The cumulative stress on these joints can result in long-term degenerative changes, impacting mobility and overall joint health.

Cardiovascular Concerns

Blood clots: Standing for long periods can hinder blood flow, especially in the legs. This raises the risk of deep vein thrombosis (DVT), a potentially life-threatening condition where blood clots form in the deep veins. Research suggests that DVT risk increases by 2% for every 2 hours spent standing.

High blood pressure: Studies show a correlation between prolonged standing and elevated blood pressure, a major risk factor for heart disease. A Japanese study found that nurses who stood for more than 6 hours per day had a 1.5 times higher risk of developing hypertension.

Moreover, recent research published in the Journal of Hypertension indicates that prolonged standing may contribute to arterial stiffness, a known predictor of cardiovascular events such as heart attacks and strokes [10]. The study suggests that the continuous mechanical stress on blood vessels during prolonged standing may lead to structural changes that compromise vascular health.

Other Threats

Fatigue: Standing for extended periods zaps energy. Research published in Ergonomics found that prolonged standing leads to increased fatigue, impacting focus, productivity, and overall well-being.

Pregnancy complications: Pregnant women are particularly vulnerable to the dangers of prolonged standing. Studies show an association with increased risk of miscarriage, preterm birth, and low birth weight. The American Congress of Obstetricians and Gynecologists recommends frequent breaks and modifications to standing tasks for pregnant women.

Expanding on the pregnancy-related risks, recent studies emphasize the importance of addressing this issue. A meta-analysis published in the Journal of Obstetrics and Gynaecology Canada reveals that pregnant women in occupations that involve prolonged standing have a 1.5 times higher risk of preterm birth compared to those with sedentary jobs [11]. This underscores the urgent need for workplace accommodations and awareness campaigns to protect the health of pregnant individuals in standing professions.

Professions on the Frontline

Nurses: The angels of healthcare spend long hours on their feet, attending to patients, administering medication, and charting progress. A study in the American Journal of Nursing found that nurses who stand for more than 6 hours per day have a 30% higher risk of musculoskeletal disorders.

Teachers: From lecturing to leading discussions, teachers often spend their days upright. A study in the Journal of School Health found that teachers who stand for more than 4 hours per day are more likely to experience foot pain, varicose veins, and fatigue.

Retail workers: Cashiers, salespeople, and stock clerks are constantly on the move, navigating aisles, interacting with customers, and restocking shelves. A study by the National Institute for Occupational Safety and Health found that retail workers have a 2-fold higher risk of developing varicose veins compared to other occupations.

Additionally, recent research from the International Journal of Occupational Medicine and Environmental Health suggests that the mental health impact of prolonged standing in retail workers is often overlooked. The study found a significant association between extended periods of standing and increased levels of stress and anxiety among retail employees [12]. This highlights the need for holistic interventions that address both the physical and mental well-being of individuals in standing-intensive professions.

Combating the Standing Menace

While standing for a living is a reality for many, it doesn't have to be a health sentence. Here are some strategies to combat the standing menace:

Move it or lose it: Regular breaks are crucial. Get your blood flowing by walking around, stretching, or even doing chair yoga. Aim for at least 5 minutes of movement every hour.

Ergonomic adjustments: Invest in anti-fatigue mats, adjustable standing desks, and supportive shoes. These can significantly reduce strain on your feet, legs, and back.

Compression socks: These magical sleeves can improve blood circulation and reduce swelling in the legs.

Strengthen your core: Strong core muscles provide stability and support, reducing back pain and fatigue.

Listen to your body: Don't ignore aches and pains. Take breaks when needed, and seek medical attention if discomfort persists.

Remember, standing tall doesn't have to come at the cost of your health. By being aware of the risks, adopting preventive measures, and advocating for change in workplace environments, individuals can navigate their professions without succumbing to the hidden health hazards of prolonged standing.

How The Speed Hound Helpful

The Speed Hound offers a range of solutions to mitigate the adverse effects of prolonged standing, catering to individuals, employers, and policymakers alike.
For individuals concerned about their health and well-being, our ProPerformance Recovery System provides on-demand, dynamic air pressure massages that alleviate muscle fatigue, reduce soreness, and promote faster recovery after prolonged standing. With our system, individuals can rejuvenate their bodies and maintain peak performance, even after extended periods on their feet.
Employers can benefit from implementing The Speed Hound's solutions in the workplace to prioritize the health and productivity of their employees. By providing access to our recovery system, employers demonstrate their commitment to employee well-being and create a supportive work environment that fosters physical health and longevity. Additionally, investing in preventive measures such as ergonomic workstations and regular breaks can mitigate the risks associated with prolonged standing.
Policymakers are crucial in addressing the implications of prolonged standing on public health. By advocating for workplace regulations and initiatives that promote employee health and safety, policymakers can help mitigate the risks associated with prolonged standing and create healthier communities. The Speed Hound's evidence-based solutions can inform policymakers' decisions, providing valuable insights into the effectiveness of preventive measures and the importance of prioritizing employee well-being.
The Speed Hound offers holistic solutions to address the health implications of prolonged standing, empowering individuals, employers, and policymakers to prioritize health and well-being in diverse settings. With our innovative products and evidence-based approach, we strive to make standing tall a symbol of strength and vitality, not a precursor to health compromise.

Conclusion

As our understanding of the health implications of prolonged standing deepens, it becomes evident that this seemingly innocuous activity poses significant risks across various aspects of well-being. From musculoskeletal disorders to cardiovascular issues, the toll on the body is substantial. The incorporation of recent research findings underscores the urgency of addressing these concerns in diverse professions, ensuring the implementation of preventive measures, and fostering workplace environments that prioritize the health and longevity of their employees.

By amalgamating the existing knowledge with contemporary research, this comprehensive exploration seeks to empower individuals, employers, and policymakers with the information needed to make informed decisions. Standing tall should be a symbol of strength, not a precursor to health compromise.

Prolonged standing is a common aspect of various occupations, from retail and food service to manufacturing and healthcare. Unfortunately, it often leads to unpleasant symptoms such as leg pain and swelling. A recent study has shed light on an effective solution – intermittent pneumatic compression (IPC or also know more commonly as compression boots). This article explores the research findings and their implications for individuals who spend significant time on their feet.

Understanding the Issue

Prolonged standing can result in a range of musculoskeletal symptoms, including low back pain, knee discomfort, and lower leg swelling. These symptoms are often linked to blood pooling and increased venous pressure, leading to venous insufficiency. Leg pain and swelling are prevalent issues, affecting even healthy individuals.

Traditionally, conservative measures such as compression garments and mechanical devices have been used to address these symptoms. However, the evidence supporting their effectiveness has been limited. Enter intermittent pneumatic compression (IPC), a therapy primarily used for deep vein thrombosis prevention and lymphedema treatment. While its efficacy has been established for pathological conditions, its impact on healthy individuals experiencing leg pain and swelling due to prolonged standing has not been thoroughly investigated.

The Research

A single-center, cross-over study involving 20 healthy volunteers who experience leg pain and swelling due to prolonged standing was conducted to evaluate the effectiveness of IPC. The study compared three interventions: natural rest, sequential mode IPC, and circular mode IPC. Pain levels, leg circumferences, and leg volumes were measured before and after work, as well as after interventions.

Key Findings

The study revealed significant improvements in pain and leg circumferences at 30 minutes after intervention (T2) and 30 minutes of rest post-intervention (T3) compared to pre-work levels (T1). Both sequential and circular IPC demonstrated superior effectiveness in reducing pain and leg circumferences compared to natural rest. Notably, leg volume was significantly reduced after interventions, indicating the positive impact of IPC.

Implications for Prolonged Standers:

The findings of this study hold promising implications for individuals engaged in occupations requiring prolonged standing. Here are some key takeaways:

1. Pain Reduction: IPC (recovery compression boots), particularly in sequential and circular modes, significantly reduces leg pain. The visual analogue scale (VAS) used in the study indicated substantial improvements, offering a potential solution for those experiencing discomfort after extended periods of standing.

2. Circumference and Volume Reduction: Both leg circumferences and volumes were significantly reduced after IPC interventions. This suggests that IPC effectively addresses not only the subjective experience of pain but also objective measures of swelling and fluid retention.

3. Safe and Simple: The study found no adverse events associated with IPC, emphasizing its safety for use in healthy individuals. The simplicity of the therapy, involving pneumatic cuffs connected to a pump, makes it a user-friendly option for those seeking relief from leg symptoms.

How Does IPC (aka Compression Boots) Work?

IPC or compression boots works by mimicking the intermittent compression of the limb's vasculature during muscle contractions. The study utilized a device with two modes – sequential and circular. Both modes demonstrated comparable effectiveness, indicating flexibility in application.

Conclusion

In conclusion, intermittent pneumatic compression emerges as a promising and effective tool for individuals facing leg pain and swelling due to prolonged standing. The study's robust findings provide a scientific basis for considering IPC as part of a preventive and therapeutic approach for those engaged in occupations requiring extended periods of standing.

For those seeking relief from the discomfort associated with prolonged standing, intermittent pneumatic compression stands out as a safe, simple, and scientifically-supported solution. As we move forward, further research may delve into optimal frequency and parameters for IPC application, offering even more personalized and targeted benefits for individuals in various occupations.

If you are looking for the best compression boots available on the market, check out our ProPerformance Recovery System. It has been used by thousands of happy customers who finally found relief for their sore legs and tired feet. Try it and I promise you'll never look back (or your money back, guaranteed)!

Tis the season to be gifting! As the holidays inch closer and closer, your time to shop for the perfect gift is running out. Don't let the ticking sound of the giving season clock send you into a flurry of panic. We've got you covered. 

If you're on the hunt for the perfect gift for someone who already has everything, or you want to show off your prime gifting skills, we're here to help. We've done our research and asked all the right people for their input to compile the ultimate 2022 gift guide for the everyday athlete in your life. Stick around and keep reading. 

Our Favorite Gift That Doesn't Require Wrapping Paper

We all have that person we know and love, but they're impossible to shop for. But this year, you're going to do it. You're going to surprise them with something they haven't bought. And something they're not even expecting!

Gifting Hincapie Gran Fondo entry is the holiday present of a lifetime. Who won't love the gift of riding through the Blue Ridge Mountains at the height of autumn, with a backdrop of leaves changing colors? The entire event, ride and all, is one of those gifts that keeps on giving… and won't end up in someone's basement collecting dust. 

It's also environmentally friendly- no gift wrap needed. Not to mention it will never ever have to be in the landfill. This one's a win for everyone!

Best Gift for Open Water Swimmers

For those that love the freedom of an open water swim and spend their free time and weekends training for their next tri, visit BlueSeventy for a wetsuit or goggles… or both! 

Since they entered the market in 1993, BlueSeventy has been a leader in swim apparel and goggles. Anyone who swims regularly will feel the enhanced experience from the sheer quality of BlueSeventy products. 

That Gift You Might Want to Keep for Yourself

You know that feeling when you're wrapping a present, but at the same time, you're thinking, "I sure hope someone's wrapping one of these for me, too,"? This is one of those gifts. Our Pro Percussion Gun is a holiday gift that literally everyone can use.

Sure, it's a brilliant recovery tool. But the adjustable settings and six different attachments also make it the ideal gift for someone that experiences regular muscle soreness. It's also beneficial to add percussion therapy to a pre-workout routine as a way to activate muscles.  

Gift Ideas for the Cyclists

Our Speed Hound crew is always along for the ride when it comes to cycling! These products are some of our favorites. We couldn't do a gift guide and not give a special shoutout to these:

• Our cycling kits are created with everyday athletes in mind. We offer a few different styles with various materials. These are innovative holiday gifts for anyone that rides.
• The Rudy Project is one of our go-to's for helmets, but they've recently launched two fresh releases from one of our favorite and most trusted brands.
• Because we like to give you options, we're also putting the Specialized Evade helmets here on our holiday gift list. These are great for everyday rides but also have cooling technology, so they're ideal for gifting anyone that rides in higher temps.

Gifts the Everyday Athlete Can Use Every Day

We've also gathered gift ideas that are fantastic for everyday athletes and aspiring everyday athletes. The next gift ideas in our guide are thoughtful and useful, so you can't go wrong with any of these.

• Rudy Project offers sunglasses for sport and sunglasses for life… and both make incredible gifts. These Italian-crafted shades are created for living life to the fullest.
• Give the gift of time! The Coros Pace 2 watch has a ton of power, but is one of the most lightweight watches on the market. It has a long battery life, so it's ideal for those that like to focus on their personal best without having to pause and charge.
• Shoes are quite possibly the most important "equipment" for runners. We have Speed Hound team members who can't live without their Hoka Mach 5s. These are cushioned for max comfort while running but also look great for everyday wear.
• Our lifestyle apparel is comfortable for workouts or just regular day-to-day living. Our t-shirts and sweatshirts are made for all humans! Not only are they soft and flattering, but they're also pretty stylish, too.

Stocking Stuffer Ideas

Finding quality holiday gifts that are small enough to fit in a stocking is always challenging. The keyword here is "quality." We absolutely love these stocking stuffers because they're useful!

• Outway socks come in all shapes and sizes. These socks are built for comfort and performance and will no doubt be a much-appreciated gift.
• Who can crush tomorrow without coffee or tea? Nobody! That's why we created our "Make the Impossible Possible" camper mug. It keeps morning bevs warm while giving a motivational boost.
• Speed Hound gift cards are the easiest gift to give. There’s always that one person who prefers to pick out their own gift, so make it easy on yourself and go the gift card route!

At The Speed Hound, we’re committed to helping everyday athletes achieve the impossible. We’ve created tools to promote an active lifestyle through fitness and recovery. Visit our website to shop holiday gifts for the everyday athletes in your life… but don’t be surprised if you find a few things you love, too. It’s okay to shop for yourself, we won’t judge.

Ready to take your triathlon game to the next level with a 70.3? Or maybe you’re toying with the idea of training for a 70.3 but you’d like to know what to expect before you fully commit? You’ve come to the right place! Before you dive in, or start pedaling or running, it’s helpful to know exactly what you’re getting into. 

A 70.3 race isn’t exactly something you can just register for and attend the next week. Competing in a Ironman 70.3 race takes months of preparation for training, and most of the time involves travel. We’re here to support our fellow racers in each step of their journey- so this one’s for you, the new racers! Keep reading for our guide to 70.3 races for beginners, including the best ones to try. 

What is a 70.3 Race

If you’re new-new to the racing world, you might not even know what exactly to expect from a 70.3 swim, bike, run race. No worries, we of course have answers!

A 70.3 race is characterized by specific distances in each of the triathlon events- swimming, cycling, and running. 

Here’s exactly what you’ll see , distance-wise, during a 70.3:

Swim	1.2 miles/1.9k
Bike	56 miles/90k
Run	13.1 miles/21.1k

The total distance is… you guessed it, 70.3 miles. The names for these races can differ, depending on the company hosting the event. The IRONMAN brand has several 70.3 races, while others are often called “middle-distance” races. The bottom line here is committing to a 70.3 means lots of careful planning and training, no matter who’s hosting the event or where it is. 

Are you ready to start prepping for a 70.3? We’ll share our thoughts on what makes some races better for beginners in the next section. 

The Difference in 70.3 Races: What Makes Some Better for Beginners

All 70.3 races have to fit the same criteria that we’ve outlined above. But of course, there are some differences that might make some events more conducive to beginners. 

Here are just a few things to note when looking for 70.3 races to start your journey:

Cutoffs: Each leg of a 70.3 race has a specific cutoff time. Racers must finish in under that time in order to continue on to the next. This is just to ensure all racers are safe throughout the entire distance, so learn the cutoff times for the race you’re entering, and train accordingly. 

Course difficulty: course can be all over the map as far as terrain. Some courses have an extra challenging bike ride while others might have a super hilly run. Tailor your training to your 70.3 course. There’s no one size fits all training solution here. THis also means you can choose a 70.3 that suits your style. 

Finishing times: overall finishing times are a good indicator of a course’s difficulty. You can see the average times of other racers throughout each leg of the race and use that info to gauge how easy or hard that leg is, or get a feel for the entire race. 

Best 70.3 Races for Beginners

We considered the factors above and came up with our own list of 70.3 races that are best for beginners, both in the United States and internationally.

Best 70.3 Races for Beginners: United States Courses

First, our best courses for beginners in the US. These courses all are known to be great starters for those just starting their 70.3 career. 

Santa Cruz

A triathlon along the Cali coast? Yes, please! The scenery alone is worth it. The race ends on the beach after the course takes racers through all of Santa Cruz’s most well known spots, including the boardwalk. This course is flat all around and the swim leg is a great one for beginners.

Timberman

If you like your swim, bike and run in a cooler climate with a side of Mother Nature’s finest landscape, consider Timberman, located in Laconia, New Hampshire. Athletes swim in Lake Opechee, with clear but crisp waters. The bike and run legs are as easy as you can expect from a 70.3 course, too. Overall, this one is a beginners dream!

Atlantic City

This course is flat, flat, flat. No hills means a much easier bike and run. The route is also a scenic one, too. The swim leg here is a little more difficult, however you’ll be expending less energy on the other two events. Just be sure to register early for the Atlantic City 70.3, because it’s almost always full. 

Best 70.3 Races for Beginners: International Courses

If your passports have been needing a little attention, an international 70.3 might be in your future. Below are our favorite international 70.3 courses for beginners. 

Turkey

The Mediterranean coastline gets our vote for one of the most beautiful courses. But this 70.3 is also a perfect starter for those that aren’t experienced in 70.3s… yet. Each event in this 70.3 has low finishing times, so it’s well worth the trip to add this one to your list as potentials for your first few 70.3s. 

Sunshine Coast

Australia’s beaches aren’t just made for surfing… although they’re great for that, too. We love this course for beginners because even though the swim is in the ocean, it’s a less intimidating one. Plus, the run and bike legs aren’t as difficult as other courses, so you don’t have to constantly focus on what’s next. 

Italy

This course made our list because it has one of the easiest open water swims. Since so many new racers have some level of open water swim anxiety, we wanted to make sure we had an easy swim on our list! Swimmers complete one loop in the Adriatic Sea, so once you have this race under your belt, you’ll definitely feel ready for another. 

Final Thoughts 

Now get out there and choose your race! If you’re ready to add a 70.3 to your list, then any of these six courses would be a great place to start. Visit our website for more tips and tricks to help you crush tomorrow, and the gear you need to make it happen. 

Love it or hate it, open water swims are a frequent part of triathlete life. While some triathletes thrive in an open water swim, open water is a serious source of anxiety. Our team is here to help boost your open water swim game with a few things we’ve learned along the way. 

Let us help you learn from our experiences, instead of having to figure them out on your own- up next, our guide to open water swimming. Keep reading for four tips from our team to help you crush tomorrow, and your next open water swim.

Avoid Open Water Panic

Sounds easy enough, right? If you’ve experienced open water swim anxiety in the water, you know this is much, much easier said than done. Setting yourself up for success with a well planned swim is the best way to keep yourself cool, calm, and collected in the water. 

Visualization and meditation are the best ways to prevent negative, anxiety-causing thoughts from creeping into your zen zone. Our chief hound, Sam Chi, suggests envisioning yourself completing smooth strokes while you get into the flow. Also, choosing a mantra to repeat over and over again will help keep you focused. 

When you recite a mantra over and over again, it can also help you maintain your pace. A phrase that you recite over and over again, whether it’s “keep calm and swim on” or something as simple as “don’t panic,” for some, just the rhythm of the words can be soothing. 

Before you begin your swim, pick an object within your sight range, preferably along the horizon, to focus on. This will help prevent any disorientation or getting lost. Each time you see the object, you’ll reassure yourself that you’re a-ok.

Make the Most of the Buoys

Buoys are there to help you navigate the course, so use them wisely. This is so incredibly important- do your research on each open water swim and gather as much pre-race intel as possible. It’s essential to understand each course, as they’re all a little bit different. 

Do your buoy investigation as far in advance as possible, to give yourself enough time to fully absorb the information. Even if you’re not able to visit the site until race day, it’s better than nothing. 

Here are a few things to look for when you’re checking out the buoys, according to our own seasoned swimmer, Mike Buenting

• Different buoy colors- what does each one mean?
• Note where the sight buoys are located vs. turn buoys.
• How many sight buoys are between each turn buoy?

Really zeroing in on the buoys will also help you with orientation during your swim, another important focus for any open water swim. The bottom line here, buoys are clearly much more than just floating things in the water, and they should definitely not be ignored. They’re there to help you and knowing how to use them properly will be a huge advantage to you.

We’re kind of into the whole open water swim thing, and we want everyone else to love it just as much as we do. To help, we’ve created a swim buoy/dry bag combo that keeps all of your belongings dry, plus it’s made out of highly visible, incredibly durable material so you really can’t lose it, even if you wanted to. Not to mention, they store very easily! 

Don’t Ignore Your Wetsuit

Wetsuits. Can’t live with ‘em, can’t live without ‘em. But they don’t have to be the bane of your triathlon existence. So many people make the mistake of ignoring their wetsuit until the last minute, which is a huge mistake! You wetsuit actually requires quite a bit of attention weeks before the race starts. 

For starters, you should wear your wetsuit to train as much as possible, especially if you’re not used to wearing a wetsuit, or you’ve just gotten a new one. There’s a fair amount of stretching, chafing, and just all around uncomfiness that comes along with wetsuits, so the more you wear it before the race, the more you can work out the kinks before the big day.

If your still experiencing discomfort in some areas, our team, including Sam, Mike, and Coleen Udovich, have a few suggestions to make wetsuit life a little less irritating

Get greasy: use plastic bags over your legs or a wetsuit lubricant to help slide it on, then roll the wetsuit on kind of like you would a really long pair of socks. Trust us, you want to expand as little energy as possible slipping this thing on.

Let the water in: wetsuits are of course going to fit really snug, but if you can let a little water in through the neck hole, you’ll have a little more wiggle room to stretch and move.

• Skip the suit: if you’re just not comfy in your wetsuit, skip it! Of course, not all races allow you to go sans wetsuit, but if it’s legal to not wear a wetsuit and you don’t want to, just don’t do it. If you’re already feeling anxious and you’re trying to squeeze into a wetsuit, it’ll only make things worse. 

Test the Waters

The actual water itself is naturally a huge factor in open water swims. And again, every swim is different. Bodies of water are subject to Mother Nature’s plans, and we all know she doesn’t always share those plans with the rest of us, and she’s rather unpredictable. 

Do what you can ahead of time to outline the physical environment you’ll be swimming in, so you can prepare accordingly. If you’re a big time worrier, this can help you anticipate any potential issues and come up with solutions ahead of time. No surprises, right?

Again, if it’s possible, go check out the water ahead of time… and get in there! If it’s only possible to dip your toes in and test the temp, then do it. But if you’re allowed to get some training done in the actual water, go for it! 

You can’t write things down while you’re swimming, but you can when you’re done. So keep a mental list and transfer it to an actual list when you’re done in the water. 

• What’s the temperature? 
• Are there any potential outside factors that might change the temperature between now and race day (i.e. rain, extra hot weather, etc.)?
• What color is the water?
• What’s your visibility in this particular open water swim?
• Is the bottom of this body of water rock, sand, or dirt?
• What will this water potentially look like with hundreds of other swimmers churning up the waters?
• What’s the wind and current situation, and how does it change from time to time?

On actual race day, make the effort to get in the water if it’s allowed. If a quick dip to assess the conditions isn’t allowed, take the time to fully observe the water. 

How Speed Hound Will Help You

The Speed Hound offers valuable resources and tools to support individuals in improving their open-water swim techniques and enhancing their overall performance in the water.
Our ProPerformance Recovery System aids swimmers in recovering faster and more effectively after rigorous training sessions or competitions. By utilizing dynamic air pressure massages, our system helps alleviate muscle fatigue and soreness, allowing swimmers to maintain optimal performance throughout their training regimen.
Additionally, The Speed Hound provides access to expert guidance and training tips to help swimmers refine their open-water swim techniques. Whether through instructional videos, articles, or personalized coaching sessions, our platform equips individuals with the knowledge and skills to navigate open water environments safely and efficiently.
Furthermore, The Speed Hound's commitment to innovation ensures swimmers have access to the latest advancements in sports technology, enabling them to stay ahead of the curve and continuously improve their performance in the water.

Final Thoughts 

These are just a few helpful hints that our team always keeps in their back pocket for each open water swim. Of course, everyone is different and you should work on your open water swim techniques with your trainer to determine what’s the most efficient method. But, these are great foundational tips that you can adapt to fit your routine.