THE REDCAP CHALLENGE

100 x 100's - Ouch, by Lorraine Rate

2012-02-18T17:13:00.002Z

Training is going really well for me at the moment and I felt the urge to attempt H20's 100x100's for the second time. All swimmers training for SKS are really working hard and the commitment is really coming through now. The 100, 100's is session is a killer, as it makes you do the distance with a structure behind it, rather than just swimming along singing and taking in the scenery!

I break mine up into batches of 1k. The first time I attempted them a month or so back at Garons, Southend, I paused for 30 seconds after each 1k to take on nutrition. I focused on taking enough rest after each 100 too so that my actual time for the 100 was consistent. I am trying not to allow myself to become a progressingly slower plodder. Stay focused, keep looking at the clock, and keep swimming at the same pace.

However, for me, taking too much rest between each 100 leaves me bored and just wanting to get on with the next one. Although I made the 10k relatively comfortably, I realised that I should be training hard during the 10k in order to get my stamina/endurance levels up.

So this time, it was intended to do it all at speed. My programme was as follows:-

10 x 100 off 95
5 x 100 off 90
5 x 100 off 1.40
10 x 100 off 95
5 x 100 off 90
5 x 100 off 1.40
2k done. Take 1 minutes rest for nutrition and repeat the above 5 x.

For me, going off 90 is a killer as it only ever allows me about 7 secs rest maximum. But, after doing 5 or so, this 7 seconds rest drops to about 2secs rest. This is why I was realistic and only put 5 of them in. Do 5, then go into recovery mode for a while, then back into comfortable mode for a while until those 90's come round again.

It worked brilliantly until nature called at the 7k point? Damn, I purposly did not drink too much before I left home and also visited the loo before I entered the water, but unfortunately, when you are taking on the fluids during the long swims, the inevitable happens. When you've gotta go, you've gotta go. All was going well till this point, but I stupidly did a quick leap onto the pool side and both calves cramped up in a terrible way. I fell back into the water as I was looking rather ridiculous half in, half out with pain etched on my face. I wasted about 3/4 minutes rolling about in agony then eventually hobbled to the loo. Damn, damn, damn. I knew it was going to be tough getting back on track.

The next 1k saw me swimming with flat feet, toes pointing to the bottom of the pool trying to send the cramp away, so needless to say, the 90's didn't happen. It was now all down to mind games. Don't let that little man in the back of your head that keeps saying "You've messed up, so go home" get the better of you. I wanted to listen to him, but being a woman - I didnt !!!! I had to settle for 1.40's for the rest of the 10k as not only had I lost my mo-jo, but I had also lost my pace-maker, Mr Ben Jacques - whom I am convinced that without him, I would not even have got to 7k. It's so much easier drafting.

See you in 3 hours time !

Ben, also bailed out at 7k due to neck and shoulder problems. It happens. Doesn't matter how focused and determined you are, what happens on the day - happens on the day.

Overall, my pace was a lot faster than the first time I attempted it and there were factors that prevented me from completing my target schedule. I will attempt it again in a months time.

My New Best Friend - Mrs Tyrant - By Helen Wildin

2012-02-18T17:11:00.002Z

So here we are in February with 5 months of training to the Big SKS Day but only 3 and a bit months to the Eton 10k. Gulp. When I first started these training programs I thought I would die and was really chuffed when I did a 4.5k “Lorraine killer session” in 2.5 hrs. Little did I know that 2 months later I’d be up to 5.5k and then a 7k and still being pushed and pushed by Mrs Tyrant.

Inspired by a 100 x 100s article in an H2Open Magazine newsletter, a few of us ventured to Garons on January 20 and hurrah we did it !!!! An amazing achievement but I was a bit disappointed with my time as I didn’t really know how to pace it. So Mrs Tyrant, Lorraine has very kindly taken myself and Chatty Jane under her expert wing and drawn up personal training programs specifically to work on speed. It’s been good to see the progress I’m making and being able to tick things off as I go along. I have a much better idea and understanding of training and of the importance of how to pace things. Plus I’ve had a few Fly and 2-beat lessons from the amazing Tri’N’Swim girls. So, in swim talk, I am now up to 17 x 100s at race pace 1.45 off 2.10 plus 3 x 100s with 5s rest.

Lorraine always makes the sessions interesting and is soothingly encouraging when we are training even though we are forever getting in her way as she laps us for the 100^th time. However with the latest kick drill I might not be so enthusiastic….. Nah, bring it on and pass me the jelly beans!

"only those who will risk going too far can possibly find out how far they can go" by T.S Elliot

Helen aka ‘Sparkles’

Why swim in the sea - By Ben Jaques

2012-02-16T13:33:00.003Z

One reason I am doing the Southend to Kent to Southend swim is that I love swimming in the sea. Hopefully the challenge will encourage others to give sea swimming a try, maybe not quite so far but at least get in and have a splash about and take advantage of the great resource that defines Southend’s south and east boundary.
People often seem a little wary of sea swimming preferring to restrict themselves to the local pool. There is nothing wrong with pool swimming (I do it most mornings) but if that is the only place you swim you are missing out on some fantastic experiences.
The sea can provide an entire range of different conditions and opportunities. On a calm day it maybe mill pond flat tempting you to float lazily and simply take in the sights, sounds and smells. Another day it may show you its angry side, foaming white water from the crashing waves, great fun to be thrown about by and makes you appreciate its power (you vs the sea - I wonder who will win). And there is everything in between. One thing I particularly enjoy is being in the water whilst it is raining (maybe not hailing as happened one day last summer, that hurt). It feels somewhat illicit, playing in the rain enjoying the pitter patter of the drops on your swim cap and the little splashes on the surface rather than trying to rush through it to find the dry.
The sea does not have lane ropes so you are free to swim where you feel like going and do as you please (keeping an eye out for other water users naturally). One day you may indulge in that lazy float whilst chatting with friends where as on another have a hard, long swim against the tide with the wave and wind fighting you too challenging yourself to go a little faster/further. The choice is yours.
You may have noticed that it is currently winter but that does not have to stop you going in the sea. The water will be cold (measured at below 2°C at a recent visit) but that brings its own joy (honest). Plunging yourself in the icy water is immensely invigorating as your body adjusts to cope. You will not be in long and you may never do it again but do give it a try at least once.

Some people think the sea off of Southend-on-Sea is dirty (north side of the Thames Estuary for those who do not know where Southend is). In the past this would have been true but in recent years the Thames has become far, far cleaner. From what was considered a “dead” river not so long ago, the Thames now supports fish populations that had been missing for over a century and oysters sit on the mud flats (happy to cut the bare feet of the unwary as they walk and play on the mud). And there be seals, but more on them in another post. The water will never be crystal clear as being an estuary there will always be sediment. On a personal level I have never been ill after I have swum in the sea here (and I swim in it a fair amount) which is, sadly, not something I can say about the sea in other parts of the UK.
The estuary is tidal (with the water buggering off about every 12 hours leaving the mud flats) which means that there are currents to be aware of. If you swim close to high tide (you can find the tide times on the BBC or in the local paper) the current is not too strong and generally takes you along the shore rather than out to sea. If you stay close to shore although you will quickly be out your depth you will easily be able to get back to shore. Always do swim within your ability.

Give sea swimming a try, you may find you rather enjoy it.

Good News - Are PLA warming to the idea of our challenge - By Lorraine Rate

2012-01-09T17:12:00.001Z

Following the success of our Xmas Eve charity dip, the Echo are keen to learn more about The Chalkwell Redcaps Open Water Swimming Club. Today was a huge lift for us as we have met with some opposition from the PLA as regards the safety of our swim.

We of course, are taking this on board and currently seeking the assistance of local yacht clubs and the RNLI before we attempt further negotions with The PLA.

However, today, the following article printed in the Echo has come as a huge welcome. As you will see from the PLA spokesman, they do now seem to realise that this team of swimmers are definately going ahead with this and hopefully, will welcome our forthcoming negotions.

Echo article - Safety fears could stop swim to Kent

Xmas Eve Charity Dip - By Lorraine Rate

2011-12-24T17:12:00.005Z

Now why on earth am I doing this? I haven't been able to stop asking myself that question all bloody week. Will I have a heart attack? Maybe. Will it hurt? Probably. Will it really be that cold? YES. So why? Because I stupidly said I would and its for charity, and lots of other people are doing it, and I have nothing better to do on Xmas Eve !!!! Well, apart from finish the shopping, set the table for 14, cook the turkey, cook the gammon, make the desserts. ho ho ho !

So here's the deal. Turn up at Southend Beach at 11.00, run up and down the beach in your swim suit (STRICTLY NO WETSUITS ALLOWED), carrying a charity bucket for 15 minutes, then when you've collected a few bob, run in the freezing cold sea, then run back out again. Smile for the camera. Get dressed, and your done. OK, let's do it.

So first things first. 7.00a.m. the phone rings and its Essex Radio for an interview, asking all the very same questions I've been asking myself all week. But, with one exception. "And, Lorraine, where exactly will you be meeting today, so that we can broad cast it to all our listeners to encourage people to pop along and cheer you on". "Oh, thank you Mr Radio man, we will be meeting at the Arches, just adjacent to the pier". "Well, thank you for your time this morning Lorraine and we wish you good luck". Bye.

Back to facebook, and 2,000 messages later - Er, Lorraine, we are not meeting at the Arches, adjacent to the Pier !!!!!! Oh dear. Funny thing was tho, that while I was running up and down the beach, some old boy stopped me and actually said "Some daft bird on the radio this morning directed everyone to the pier". No way, I said !!!!! Idiot !!!!!

Didnt have the heart to tell all my fellow Redcaps that I had also pre-recorded a radio interview with Southend Radio the day before directing them the wrong way too. L.O.L. You gotta laugh!

Almost ready, 10, 9, 8, 7.........

Final pause for the camera and its almost time

Done it, and whats more, no heart attack, and Im still breathing

We raised just under £200 for that brief moment of madness and got a full double spread in the Southend Echo.

Echo article - Chalkwell water club takes its annual winter Thames dip

Starting distance pool training or how to count to 5 - By Ben Jaques

2011-11-15T12:05:00.001Z

This is from when I started distance pool training back in November.
Long distance open water swims are easy to do (well getting the distance right is), pick a starting point and measure the required distance and, bang, you've got your end point. Brain only has to remember where to get in and where to get out and can spend the rest of its time wandering off doing its own thing (imagining all the creatures that live in the waters below is a good one to keep your pace up).
But sometimes you cannot get to the sea (or the sea is a little too chilly) for a long swim and you have to make do with a swimming pool.
My local pool isn't kilometres long so the start and end point plan falls down. But I do know how long it is leading me to plan B; take the total swim distance and divide by the length of the pool then swim that many lengths. What could be easier?
A small hurdle is that at my local pool the first hour of the morning swim is in the diving pit (20m) whilst club swimmers are in the main 25m pool. No problem there, 5 x 20 = 100 and 4 x 25 = 100 so all I have to do is count the 100m’s and I will know how far I have gone. Now I know I am not very good at counting whilst swimming so being able to keep track of the number of 100m’s would never work without my helpful little lap counter thing (fits on your finger).
So off I set, 1, 2, 3, 4, 5, press, 1, 2, 3, 4, 5, press and repeat. All going well until 1, 2, 3, oo this diving pool is quite warm, 2, 3, 4, 5, press, hang on a minute this 100 is supposed to end down the other end, never mind, 5, press, bugger was not meant to press again. 1, 2, 3, 4, 5, hooray remembered not to press, 1, pool swimming is OK, your mind can turn off, just enjoying the repetition, erm so what length is this I’ll go with 2 as I seem to be going in that direction and would not want to swim less than I counted. So I continued doing this for the diving pool hour counting what may or may not be the 100m’s I swam.
Once in the 25m main pool I adapted my counting a bit, seeing that I cannot count to 5 I had little hope that 4 would prove any easier. So I imagine Digi Duck sitting on the far pool edge, I swim down turn and Digi jumps onto my back. I swim back down to the starting end turn and back up where Digi jump off onto the edge again before I turn and swim the length to complete a 100m. Therefore I only press the lap counter if Digi is not riding on my back. Strangely enough this actually worked and the 25m pool counting was pretty accurate.
Why is counting so hard?

Southend Radio LIVE Interview - October 30 - By Lorraine Rate

2011-11-04T17:11:00.001Z

Well what can I say, The Chalkwell Redcaps first step towards Fame. Hopefully, this is just the start of our mission to spread the word that The Chalkwell Redcaps Open Water Swimming Club are going to try to raise an awful lot of money for The RNLI and Essex Search & Rescue. So in anticipation of loads of dosh flooding in, Ben Jaques and Lorraine Rate, along with 100's of Redcaps (according to Tracy) headed off to the Headquarters of Southend Radio for our first ever live interview.

Ben and myself, prior to going live on air.

I was absolutely petrified. I had been nervous for 3 weeks imagining that a simple question like "Tell us about the challenge Lorraine", would leave me tongue tied! Ben, on the other hand, cool as a cucumber as always (that was only because my brain was too tired from the swim session the day before to know what was going on - Ben).

The SKS challenge may not be until July 2012, but we want to put the wheels in motion now. It's never too early to start to spread the word. I am really confident that the targets I have set, £5,000 for the RNLI and £3,000 for Essex Search & Rescue will be met. Huge, huge thanks to Michael and Helen Tong for being the first to donate on the websites, albeit the message "You Nutters" probably sums up this challenge rather well. We are looking forward to receiving the donations and watching those figures rise over the coming months. I fully suspect we will all get motivated to raising lots of money in the new year as we are all so busy at the moment preparing for Christmas.

Left to right from back, Derrick, Derek, Ben, Lorraine, Alex
Wouter, Clare, Jane, Helen and Andy. All either swimmers or kayakers for SKS.

So, back to the interview and my nerves! I thought it might be a good idea to email Tracy Jones (our interviewer) beforehand, to give her an idea of what questions to ask and who to direct them at. So for me please Tracy, "Ask me about, how it all began, the training plan and the fundraising". And for Ben please, ask him all the intelligent stuff like Tides, weather forecasts, safety, map plotting and navigation". I had gone over and over it in my mind a hundred times and was convinced I would be kicking Ben under the table after the first question. "Now tell me Lorraine, exactly how did it all begin". Oi, Ben, How did it all begin! "So, now tell me Lorraine about this epic training plan you have put together for the swimmers". Oi, Ben, What training plan"? L.O.L.

We wanted to have some photography done before hand so we engaged the services of Julie Dempsey, who was recently crowned The Official Redcap Challenge Photographer of the Year. A great crowd of potential SKS swimmers and volunteers turned up to support myself and Ben. We all had a cuppa in Sands Restaurant first where the sponsor forms and other documentation was handed out, including my photo-copy of the 'Core body strength Exercises for Swimmers' regime, which I have to say, was not received as kindly as the tea/coffee for some reason.

Back to front sweatshirts - all the rage!

Tracy was so friendly, everyone relaxed immediately (apart from me of course). With hands still shaking with nerves, even the portion of fish and chips that were bought in wasn't enough to take my mind off the task ahead).

So here is the official interview. Well done and huge thanks to Julie for the recording. She's a dab hand at videoing too. No wonder she got that title.

And part 2....

And needless to say, after the interview, I headed straight for the Fish 'n Chips!

So that's the fun part over. Now back to reality. Immediately after the interview, Wouter and Jane were heading off for yet another SKS Kayak attempt. Last week, you may have read that Andy and Jane made it to the shipping lane, but the winds were blowing and the surf was up, so heading back was the sensible option.

I want to stress at this pont how much the SKS swimmers are grateful for the support crews time. Over the coming months, the kayakers and support crews will be making many crossings in order that we can learn of all the pitfalls out there. This is when you realise that this challenge is definitely NOT about the swimmers. It's about every single person involved in ensuring that this challenge is a success. Whilst the swimmers are putting in the distance in the pool and the gym, the support crews are putting in twice as much work behind the scenes to ensure this challenge is achieved without a hitch.

Next report comes from Wouter. Read all about SKS Kayak mission no. 2 soon.

Many thanks to Tracy Jones and everybody else at Southend Radio.

SKS Kayak Reconnaissance 23 October 2011 (by Jane Bell)

2011-10-25T08:30:00.000+01:00

OK guys, here’s a brief run-down of Sunday’s kayak reconnaissance mission:

Andy Lean and I checked in with the Thames Coastguard and struck out seaward from the Crowstone. Waters were on the choppy side but we were pleasantly surprised by the 13.5 degree sea temperatures which prevented our hands from freezing. Heading directly into the incoming tide it wasn’t too long before we recognised the Ray marker buoys and reminisced on times spent splashing with the seals. Beyond that familiar playground were the unknown waters behind the sandbank. It was pretty ‘samey’ for quite a stretch here. Waters over the sandbank are quite shallow so for swimmers there is nothing particularly different from what we are used to further towards the shore. There wasn’t too much traffic either, but it was early on a Sunday morning so perhaps the playboys were still in bed….

Yep, bit choppy out there today

As Chalkwell faded into the distance the Allhallows skyline sharpened and Canvey stretched out into the Estuary. Our vision became increasingly focused on the buoy at Sea Reach no. 6. Sitting in the middle of the shipping channel, this was our mission’s target and would mark our crossing point. All went well until we hit Leigh Middle, deeper waters between the sandbank and shipping channel. The winds picked up appreciably here and with them so did the chop. From a swimming perspective this would have been comparable with a bad day at the Crowstone, so loads of experience there folks!! Determined to reach our goal, we paused for a while to acclimatise, and then proceeded onwards to Sea Reach 6. Headway did not last long as once again the conditions deteriorated. The Coastguard had warned of high winds rising to Force 7 (31-38mph). On top of this we were approaching high tide and there was every possibility that things would get rougher as the directions of wind and tide came into conflict. Approximately 3km out at sea and still a good kilometre from Sea Reach 6 we acknowledged that this was not the day to make our first crossing and, rather reluctantly, made the decision to return to shore.

Andy Lean - October 23 2011 - test crossing

Turning around it became clear that we’d made the right call. With the waves behind us it was now surfing time!! This game took a bit of getting used to but soon became fun and it wasn’t long before the Crowstone became visible again. Looking back out to sea it appeared innocent. Of course there was the feeling that we had turned around prematurely. But there was also the possibility that what we could see from land and what it was actually like out at sea were worlds apart.

Little buggers keep showing up !

So we may not have made it this time, but we have learned some valuable lessons for next year’s swim. How the conditions change in deeper water, how the kayaks handle into and against the tide, and most importantly that safety must come first. Disappointed? A little bit. But glad that the ball is rolling and keen to try again when conditions are more favourable.

The Redcaps challenge is totally do-able and with the correct precautions in place we CAN achieve it safely. We just need to practice…..

Making friends with some marine life that will accompany our challenge - By Lorraine Rate

2011-10-18T21:43:00.000+01:00

Last Sunday saw three Redcaps communicating with the marine life that occupies the mouth of the River Thames. They completely ignored Ben, Jane and Paul's impersonation of a dolphin so I do hope they ignore us on the day of our challenge. I was amazed they were so huge. Nice Sealy x.

We're outnumbered guy's !

I've made a start on my training - By Derrick Griffiths

2011-10-12T08:43:00.000+01:00

Ben and Lorraine demonstrated during "Lorraine's" gentle (2.5 hour) Saturday morning dip that I have some catching up to do, so I sneakily popped to the pool last night to get a head start. Managed a 6.25km swim in 1hour 45mins. Wasn't such a good idea it turns out as I hadn't eaten, so when I got out at nearly 11pm I didn’t feel too great and was a little peckish, spent the next hour eating everything in the house!!

In the beginning..... By Lorraine Rate

2011-10-10T20:52:00.000+01:00

Well, I guess this is where it all started. All of us at some point or other have stared out over this stretch of water past the Ray seals towards Kent. The Ray seals gather on a sand bank that is only visible when the tide goes out and what a lovely picture it makes. But way beyond that, is All Hallows in Kent, 7k away.

"So, who fancies swimming across to the other side and back then?" Whoever was it that first asked that question, I can't remember?

Simple question, but a difficult challenge. The stretch of water is very tidal, fast flowing in from the North Sea as it enters the Thames Estuary. When the tide is fully out, it's just miles of mud flats that are visible with the odd water pools here and there.

Wouter - bang in the middle of the Shipping Lane !

But when it's in, its a different story. A 500 metre wide stretch of water bang in the middle occupies, on a daily basis, a very busy shipping lane.

The fact that it's very tidal makes the 7k race across to the other side seem almost impossible. A 3 hour maximum window to get there. Easy, you might think. Most of us can cope with 7k in 2 hours! But could you cope with it if it was pushing you towards London.

Could you cope with it if it was choppy? What about how cold it is? And what about the 500metre sprint you are going to have to do right bang in the middle to escape the shipping traffic? And more importantly, if you do get across in one pace, are you going to have the stamina, strength and ability to get back again before the mud flats re appear?

So that's it. The Redcap Challenge. We are calling it 'Six Swimmers, Six Hours - Only One Tide'.

We've just had our first meeting and it was intense. We are all fully aware of the task and dangers we are undertaking. Volunteers are coming forward from all over to assist the thirteen swimmers that have put their name forward for this challenge. Safety is paramount. We need qualified crew for every kayak as it will be a one kayak, one swimmer ratio.

Health and safety - tidal conditions - radio control - nutrition - the training plan - the best time to go - fundraising - the charities - everything was thrashed around the table for the initial meeting.

So, it's official. WE ARE GOING TO DO IT. Sometime in July onwards 2012.

Two charities will benefit from this challenge. The RNLI and Essex Search and Rescue. The donation pages have been set up which can be found at the top right of this blog. And we already have a live interview set for 30 October 2011 with Southend Radio, 105.1, (programme starts at 11.00a.m.), where Ben Jaques and Lorraine Rate will talk about the challenge. The training plan is in place, the volunteers are gathering, the sponsorship ideas are coming forward, and now here is the blog. We hope to make this an epic diary of all the trials, traumas and elations of all those involved in this challenge.

Over the next year, we will all be posting our stories whether it be on the difficulties of sorting out the navigation of such a challenge or whether it be just simply what suffering the swimmers are encountering during their training.

But for now, here's a taster of how tidal our waters get in Southend-on-Sea. This is Ben Jaques and Wouter Van Staden conquering an expedition to the Mulberry Harbour which sits about 2k out at sea. Turn your music up and enjoy his never never ending final leg of the Mulberry Harbour swim. Brilliant.

And just to prove how dedicated we are to our cause, and to ensure we don't let our supporters down, we even train (sort of) in the snow. Again, music up and enjoy.

Please, if you have read this far and appreciate the difficulty of our forthcoming challenge, post this to your facebook page. Please advertise our fund raising pages as much as possible in order that we can ensure that a very large amount of money is successfully raised for our chosen charities. Thank you.