COST

- 35 Request and send payment for the Information/Registration Pack available from
about the end of October each year. available from the swim secretary. It will be sent to
solo swimmers on a USB Memory stick. It will include both your registration form and your
medical form
- 2500 - 2750 - Book your CSA Registered Pilot
Swim deposit:
Before guaranteeing you a swim position, your pilot will probably request a deposit.
This is likely to be in the region of 700-1200. You are advised to establish exactly
how much of this is returnable in the event that your swim does not take place:
due to you cancelling the arrangement before the end of March
due to you cancelling the arrangement after the end of March
due to you going home before the next tide
because the weather made it impossible for your pilot to take you across
safely
In the event that your swim is unsuccessful:
You may wish to discuss this scenario with your pilot at the time of making your
booking.
- 400 - includes administration fee, observer fee and Association membership
The Administration fee is Non Refundable
The Observers fee an either be returned to you or held over until you do swim
Association membership mai mult ca sigur nereturnabila
- ???? antrenament acolo pentru obtinere certificat/atestat ca ai innotat 6 ore in apa rece
- ????? emitere certificat/atestat ca ai innotat 6 ore in apa rece
- ???? taxe analize (cer un certificat medical)
- ???? taxe emitere certificat medical
Complete your 6 hour swim in cold water, 60F or less (train in cool/cold water (5660F) when ever possible ) and get it verified. Post verified certificates to our
swim secretary Julie
- ???? mancare sub forma lichida pe parcurs cursa
- ???? costum innot autorizat de ei
- ???? Light sticks + devise a suitable method of attachment to you
- ???? Grasime pt uns
- ???? transport, cazare (mai multe zilepana obtii certificatul de innot 6 ore in apa rece,
si certificatul medical si ce alte chestii or mai trebui):
60-70/person/day in basic accommodation
125 budget for your return flight to London, Travel from London to Dover
and accommodation and food
???? transport de aici pana acolo si inapoi
- ????? buy an official CSA (man-made) 'Vellum' Certificate to commemorate the
achievement. This is your personal decision
- 16 inregistrare success in Association Handbook
- 75 - the CSA certificate
- ?????? Certificates are, where possible, presented at the Annual Dinner (Iti dau
certificatul doar daca participi la dineul ala?ca si acolo sunt alti bani..)
- 75 May; 125 June; 200 July - additional charges for applications received after the
30th April, providing that no swim will be permitted until one calendar month following
registration and that the final cut off date for registration is the 31th August..
Total partial (fara semnele de intrebare, fara inregistrare succes, certificat CSA sau taxele
suplimentare de la ultima pozitie) = 3185 = 4000 euro

A Step by Step Guide

This is a step by step guide towards Swimming the English Channel with the Channel Swimming
Association Ltd.
1. Consult our website: www.channelswimmingassociation.com
2. Contact us at: swimsecretary@channelswimmingassociation.com
3. Request and send payment for the Information/Registration Pack 39. Please note that
this is only available via our swim secretary. This can be paid for using your credit card or a
cheque/money order payable to the Channel Swimming Association Ltd. You can either phone
and give your credit card details to Julie, post them or send a cheque. For relays only one
information pack is necessary and it is the responsibility of the team leader to make sure that all
members read it.
4. Join the Association as an Associate Member. (Full membership is possible in subsequent
years).
5. Book your CSA Registered Pilot as early as possible, preferably in the year preceding your
proposed swim date, to get the best tides and optimum window. Note that our pilots are currently
taking bookings for 3 years ahead. Expect to pay in the region of 2500 - 2750.
6. Register your swim and pay the Association fees to the Channel Swimming Association
Secretary as soon as possible but before the 30 th April. Solo swim fees will be approximately
400, this includes administration fee, observer fee and Association membership.
Relay team Managers are requested to submit ALL the teams registration forms at the same
time please and not in a succession of packages.
7. Relays get the lowest fees by registering before the 1 st April.
8. Try to train in cool/cold water (56-60F) when ever possible.
9. Solo swimmers: Complete your 6 hour swim in cold water, 60F or less and get it
verified. Post verified certificates to our swim secretary Julie.
Relay swimmers: Complete your 2 hour swim in cold water and get it verified for each team
member. Post verified certificates to our swim secretary Julie.
Address: The Swim Secretary, Channel Swimming Association, 381 New Ashby Road,
Loughborough, Leics, LE11 4ET.
10. Arrange for your medical between January and March in the year you intend to swim.
11. Arrange your accommodation.
12. Advise the Secretary and the Swimmer Liaison Officer of your arrival and contact numbers.
13. Remember that there is only one Channel Swimming Association and that we are the only
organisation with 85 years of experience of helping Channel swimmers achieve their dreams.
14. All successful swims are recorded in the Association Handbook, price 16.
15. If you have any questions or concerns we probably have International Representatives in
your country or possibly even your area and you are encouraged to make contact with them.

To get started, contact our Swim Secretary

Administration of Swims
Swimming the Channel is a great challenge - Do you appreciate the size of the task you are
taking on?
Detailed below are some points to help you organise your swim. You have heard it before and
you will certainly hear it again, planning is essential, the better you plan and the more you plan,
the greater your chance of success.
1. Taking on the challenge of the English Channel is very much like tackling Mt. Everest. It is
indeed one of the very great open water challenges and respected world-wide. It requires both
considerable ability and a huge level of commitment and determination.
2. Be aware that the Channel is one of the busiest shipping lanes in the world, that there are
rules which have to be complied with and that you will need an escort pilot and an escort boat.
3. Appreciate that the Channel is invariably cold, written on paper 15-17C does not appear
particularly cold, but immersed in it for more than 4 hours it becomes a chilling experience and
this is why we encourage potential challengers to become acclimatised to cold water and to be
able to stay in it happily for 10-15 hours.
4. If you are determined to make an attempt, your number one priority is to reserve a swim
window with one of our escort pilots. You will find that they are already well booked for 1-2 years
ahead, hence the importance of planning.
5. The cost of engaging a pilot for 2014 and beyond will be in the region of 2500, a
considerable sum and to demonstrate your commitment and to ensure that your escort pilot
reserves your swim window especially for you, you will be asked and required to make a
substantial deposit as a gesture of your good faith. You will also be asked to pay any
outstanding balance before the commencement of your swim.
Your pilot will provide you with a swim contract and it is terribly important that you fully
understand your obligations. Pilots only contract a very small number of swimmers for each
swim window/neap tide and they do not have back up swimmers if you decide to drop out in the
months leading up to your swim. Your deposit will quite likely be forfeit and you may well be
asked for the outstanding money, so get yourself insured against unexpected events which may
prevent you from making your attempt. Remember also, that the pilot fee will cover your swim
whether your attempt lasts only 20 minutes or 24 hours.
6. Pilots take swimmers in strict rotation, in the order in which the swims have been reserved. If
you want the first position on a particular tide, then you need to book early and make sure your
deposit has been lodged. Do not imagine that you will be able to jump the queue, you may hear
stories to that effect, but in reality it does not happen.
7. Remember that the role of the Channel Swimming Association is to verify and ratify your
swim. The pilots whom we list on our web site have many years of experience and we trust them
to give you the best opportunity to get you across the Channel. But your contract is with them
and not the Channel Swimming Association. They are completely independent of the CSA, so
please make sure that you fully understand the implications of the contract, if you have
concerns, ask and make sure that you have the reply in writing so that there are no
misunderstandings on either side.

8. Next, you will need an Information Pack. The Information Pack for next year are usually
available from about the end of October each year. It is available from the swim secretary. It will
be sent to solo swimmers on a USB Memory stick. It will include both your registration form and
your medical form. If you are planning to take a team across the USB Memory stick will be sent
to the team Manager and all communication will be directed through your team manager. It is the
responsibility of the team manager to keep his team FULLY informed and to make sure that the
medical forms are completed. The information pack also contains a powerpoint presentation
which the team manager may find useful to help explain the contents of the information pack to
his/her team members.
Remember that you must register your swim with the Channel Swimming Association. You can
submit your registration anytime after the 1st January in the year you intend to swim and the
earlier you get it in, the greater we appreciate it. The registration date closes on the 30th April
and you will have to pay a late payment fee if registration occurs after this date. If you do not
register you will not be allowed to swim. Relay teams are encouraged to get their applications in
to the Secretary by the 31st March.
Training
Training is a frequent question asked by many swimmers wanting to cross the English Channel.
However, the fact remains that every swimmer is different in their approach, depending on their
own personal experience. We have put together a few training hints and hopefully constructive
advice that you may find useful Training Guide
Training Guide
Swimmers frequently ask us about training hints!
We believe, rightly or wrongly, that we do not feel it is our place to tell you how you should train.
By the time you have made up your mind to swim the channel you will already be a fairly
competent swimmer and will probably have your own personal trainer or coach. In which case
we feel it could be considered inappropriate for us to suggest complimentary or even worse,
conflicting methods of training. Your own training program will already be based on your previous
experience, coaching ideas, conversations with other swimmers and the facilities available to
you. In the event that you do not have a coach, or mentor, we are certainly willing to offer you
some training hints. But we do feel that the most important factor is that you should be fully
aware of the complexities of the English Channel, so that you can begin to understand why it is
such a challenge, why it is one of the ultimate challenges.
A Channel swim differs from other swims of a similar distance by its complexity and the local
environment. You, or your team will be swimming in cold water, 13C to 17C (hypothermia
accounts for a large percentage of the unsuccessful attempts) for between 10 to 20 hours and
before you or your team contemplate swimming the Channel, you should consider the following
factors:

Below we list a few of the frequently asked questions, which we hope you will find
constructive and helpful;
Could you please guide me, how much training do I have to do and where do I get started?
We are frequently asked this question and if there were an easy answer, we would be happy to
give it. The fact remains that every swimmer is different, in mental attitude, swimming ability,

ability to withstand the cold, in their proximity to training facilities and in their proximity to cold
water facilities. In fact Channel swimmers come from every corner of the globe and each one
has different requirements.
But to be successful there is no escaping the hard work, the commitment and the dedication.
Ability is one half of the success; total determination and the right mental attitude is the other
half.

Where can I train?

The Dover Harbour Board allows Channel Swimmers to train in the Harbour, but you must stay in
the designated area along the shoreline. Please do not stray out into the middle of the harbour
and do not attempt to swim to the outer wall. You can also swim in the sea, either to the east or
the west of Folkestone Harbour. Indoor pool facilities are also available in Folkestone and at
Dover Sports Centre.

Channel Navigation
The shortest distance across the Channel is from Shakespeare Beach, Dover, to Cap Gris Nez
(the headland halfway between Calais and Boulogne). This distance is 18.2 nautical miles which
is approximately 21 land miles. There are 2,000 yards or 1852 meters to a nautical mile. Most of
the England/France swims start from Shakespeare Beach or from Abbotts Cliff between one
hour before high water and one hour after high water, although the pilots do start at other times
and places, depending on the tide, the weather conditions, and the swimmer's ability.
France/England swims (when and if ever these are permitted by the French authorities again)
usually start at the Cape or at a point just south of the Cape towards Boulogne. The traditional
start time is about 3 to 4 hours before high water. This can also vary considerably depending on
the tide, weather, swimmer and pilot.
With the use of computerised plotting for course calculations and the modern electronics on the
pilot boats, start times and places can be evaluated before the swimmer enters the water, and
the best choice of route made. The more the pilot knows about the tides, weather and the
swimmer's ability the more accurately the swim can be predicted. It is then up to you to come up
to expectations or better.
The charts below illustrate how your swim might progress, whilst you are actually swimming
towards Cap Gris Nez. The tides, depending on their strength, will take you on one of the
courses shown.
Channel Tides
Several factors affect the tides in the English Channel. The Dover Strait is renowned for having
strong tidal flows with a large rise and fall in water from high to low tide. There are two types of
tide, the EBB tide and the FLOOD tide.
Ebb Tide: This tide comes from the North East down the Channel towards Folkestone. It begins
4.5 hours after high water to 2 hours before high water (Dover).

Flood Tide: Travels up the Channel from the South West towards the North Sea. It occurs 1.5
hours before high tide to 4.5 hours after high water (Dover).
An important factor in tidal control is the moon. When the sun, moon and earth are aligned the
tides are at their maximum strength and are known as SPRING tides. When the moon is at 90
to the earth, we have weak tides called NEAP tides. The tides alternate in a two weekly cycle.
High water during spring tides is at roughly midday and midnight (GMT) and high water during
Neaps is in the region of 6am and 6pm (GMT). The mean height for a high water Spring tide is
6.8 metres and a Neap tide is 5.3 metres.
The preferred time for swims to take place is on the Neap tides as the period before the
tide turns is much longer and the tidal flow, especially at the Cape, is much slower. Your
pilot however, is very knowledgeable in the way the tides work and therefore advice from him is
crucial. There are places where the tide will help your swim and other areas where you will be
hindered.
You can probably now understand, why time is critical on your swim. If you spend a lot of time
on your feeds; for example, 3 minutes for a feed every hour then on a 14-hour swim you will
have lost 42 minutes. This can be crucial towards the end of your swim when the tide is about to
change. You may think you are nearing the end of your swim, when in fact the tide has suddenly
changed direction and is now moving against you. This can result in a further 2 hours or more to
land rather than the 20 minute distance it may seem to the naked / goggled eye.

High Tide 7.9 m Spring Tide Folkestone Harbour

6 Hrs Later low tide Folkestone Harbour. Tide has dropped 7,9m or 25.91 ft this strong tide was
between 5-6 knots 4 miles off Folkestone this was partly due to a NE wind.
Channel Water Temperatures
If you had to assign one attribute to the kind of people who swim in ice-encrusted lakes for fun, it
would probably be: weird. The secret is good preparation and persistence. If you swim regularly
in cold water you will become acclimatised to it.
In the English Channel the water temperature can vary from 59F (15C) at the end of June,
increasing to 64/65F (18C) by the beginning of September. It is extremely important that you
are accustomed to swimming in temperatures of 59F and below comfortably before
contemplating a channel swim. Train in temperatures around 15C. There is no need to train in
water that is too cold (below 55F/12C) and do not assume that if you swim in 70F/21C waters
regularly you will be fine, you most certainly will not be.
Air temperature will also play a significant role during your Channel swim. A swimmers body heat
is lost from parts of the body exposed to the air. The colder the air, the more heat you will lose.
The air temperature drops earlier in the evenings and warms up much later in the mornings as
the days get shorter. The longest day of the year around the 21st June, sees sunrise at around
0330 with sunset at around 2200 hours. This decreases to 0600 to 1900 hours by the end of
September. So whilst you may have 18 hours of light at the end of June, you will only have 12-13
hours at the end of September. The average night time temperature during the swimming
season ranges from 10.6C to 13.9C. The yearly average night time temperature is 6.7C.
When your pilot tells you that it is warmer in than out, he is telling the truth. 2012 was a
particularly brutal and exceptional year and in some days is mid summer the night temperatures
fell to 6-8C.
One of the most important conditions to look out for when swimming is hypothermia. Our body
temperature is supposed to stay at a constant 98F/37C. Upon dropping to a dangerous level of
below 75F/24C, recovery is unlikely. If caught early, moderate hypothermia can be reversed.
Symptoms to watch out for include shivering, disorientation, drowsyness and irrational
behaviour. When speaking to a hypothermic person they may be unable to coordinate, speak, or
respond to requests. If hypothermia does arise, you must do as instructed by your crew
members your life may depend upon it!

5th Aug 2009 Mid Channel at sunset water temperature 18C still sitting on deck in T-shirt and
shorts

20th Dec 2009 3 miles off Folkestone Harbour water temperature 8C good for catching cod but
not for swimming
Nutrition
This article is written by Michael Read MBE who is the CSA King of the Channel with 33
successful crossings.
One of the major contributory factors of Channel swim failures is due to feeding programmes
and schedules. In a brief article it is not possible to emphasise the importance of nutrition in
swimming. Mike Read, King of the Channel 1979-2000 and 2004- to the present, discusses a
wide range of nutrition topics. In this extensive article Mike gives some unbiased thoughts on the
complex subject of nutrition and discusses the lessons he has learned. He discusses many of
the questions you are likely to ask, subjects covered include Ergogenic Aids, Electrolytes,
Carbohydrate needs, Glycogen reserves, Vitamins, Antioxidants, Free Radicals and many
others.
Some unbiased nutritional comments:
I was going to say, read on for some unbiased nutritional advice, but detailed below is not
advice, simply my thoughts and comments on the substances and some of the products
available and on offer in this very, very complex field.
Did my knowledge help me with my swimming?

Yes and No. There is so much written on human nutrition and so little understood about sports
nutrition relating to long distance swimming, that this is truly an area where a little knowledge is a
dangerous thing.
Ergogenic Aids
There is an ever increasing array of sports supplements from which we can choose, all claiming
to help the body improve upon what it does naturally, like running or swimming and there is no
shortage of positive reports from consumers (testimonials). The products claim whatever you
want, to add endurance, build strength, increase metabolism and deliver assorted other benefits,
such as reducing fat. This is the first problem, knowing what we really need to support our
normal life functions plus our training requirements and X for the big day. Secondly we can't
even be sure when we are going to need X, it is a bit like keeping a car full of petrol, so that we
are ready when we have to go!! Unfortunately, we are not inanimate objects and stress and
strain affects the way our body functions.
A 1996 paper
""Ergogenic Aids: Evaluating Sport Nutrition Products"", published in the International Journal of
Sports Nutrition, by Gall Butterfield, Ph.D., classified the benefits of these products as coming
under the following four headings which should help you to appreciate the complexity of sports
nutrition.

Metabolic fuels (carbohydrate, lactate, fat);

Cellular components that improve metabolism (creatine, carnitine, vitamins);
Anabolic substances that enhance performance (protein, amino acids, chromium, plant
sterols, herbals)
Substances that enhance recovery (fluids, electrolytes, herbals).

This is just the tip of the iceberg... there are numerous strategies: carbohydrate build up, the
40:30:30 programme, high protein diets, HMB, ATP, omega fatty acids, creatine, electrolytes,
hydration, rehydration, dehydration, isotonic fluids, coenzymes, antioxidants, complex
carbohydrates (known more simply as starch), B vitamin complex, vitamin C and so on. You only
have to spend 10 minutes on the Internet to realise that there are wide differences in the advice
given by the leading experts and to become completely confused. In fact the more you try to
understand it, the more likely you are to wonder how we ever stay alive at all.
What lessons have I learned?
Common sense has been my best friend. I subscribe to the balanced diet theory with a variety of
foods as the best sports nutrition. No supplement in the world can make up for poor eating. If
you are really concerned about your nutrition your best strategy is to analyse what you're eating
and then try to fill in the gaps according to your specific fitness goals and the target you seek to
achieve. But it takes time to fill the gaps and to establish the limiting ingredients, possibly a
vitamin or a mineral. Also it takes time before it starts to function to maximum effect. We also
have to distinguish whether we are talking about normal, everyday nutrition, which is part of the
training process, or whether we are talking about feeding and nutrition for the big day. It is really
quite complicated and eating sensibly and well should be all you really need to do.
How does it apply to you?
If you are determined to try and understand a little simple nutrition, here goes . . . You have to
decide whether you are feeding for sprinting, long distance (2-3hours) or very long distance (1020hours). Sprinters will burn 100% carbohydrate, instant sugar will be helpful. Longer events will

benefit from carbohydrate and fat, carbohydrate/glycogen loading will be helpful, the body can
be trained to hold a store of about 1,800-2,000 Calories. But the really long distances need a
supply of fat. Every gram of fat converts to 9 Calories when utilised for energy, every gram of
glycogen to 4 Calories. The accepted figures to achieve adequate carbohydrate loading are for
intakes of 500-550 grams of carbohydrate for three days before the big event. It is not essential
or necessarily beneficial to splurge on spaghetti alone for a week. I recently came across some
very simple and clear advice from Rob Bagchi. He was writing in the Guardian Newspaper on
15th December 2007, comparing the advantages of swimming versus cycling to help you lose
weight and get fit. He wrote as follows:
Swimming Quick
Engages all major muscle groups, and is a strenuous workout for heart and lungs. Water
supports body weight, so there's no stress on joints, and being about 14 times thicker than air, it
offers ideal muscle toning resistance.
Bulking up
Only by sprinting laps in the swimming pool will muscle be built to any significant degree.
Swimming lengths flat out will give great upper body definition after a while, but it can be pretty
exhausting.
Fighting flab
Prolonged exercise at lower intensity is better for fat burning, which is why swimming is so
effective. A man weighing around 70-80kg will burn about 750 calories an hour while swimming
breaststroke at moderate intensity. This confirms that swimming the Channel can easily take 4Kg
off your weight.
Beating boredom
You use both upper and lower body to propel yourself through the water, so it's a perfect total
body workout. With the choice of strokes, it offers variety, too, and, if you relax and focus on the
rhythm of the stroke, it can have a calming and almost meditative effect.
Cycling Quick
A great aerobic workout that improves your stamina. Low weight bearing, so can be as joint
friendly as swimming. To get the most out of swimming you need the skill to develop an efficient
stroke, but with cycling you just get on and pedal.
Bulking up
Cycling in higher gears will build muscle strength in the calves, gluteus, quadriceps and, by
standing up out of the saddle, upper and lower back, too. However, it's not so great for building
up the upper arms.
Fighting flab
The higher the cadence (80-100 revolutions a minute should be achievable) in low gears, the
more fat is burned. But it's still not as effective as swimming, an hour's cycling by a 70-80kg man
averaging 10-15mph would use 600 Calories an hour.
Beating boredom

It's multifunctional, getting you from A to B while getting you fit, it's social and the scenery
changes. It can also get you to work, so you can avoid the gym a half hour daily commute burns
about eight calories a minute, equivalent to 11kg of fat over a year. It is my personal belief that
the single main cause of Channel failures is in fact feeding and nutrition. The body works
differently when it is under stress than at times when it is not. For a channel swim, you need
energy and you need fresh water, you do not need electrolytes, you are already up to your neck
in them at a high concentration, not only are sodium and potassium in ample supply so is almost
every other soluble mineral, even gold ! In my experience you can expect to lose about 34 kg in
weight on a swim, mainly glycogen reserves, fat, water and a little protein. The body utilises its
energy sources best when there is adequate oxygen available and very inefficiently when the
muscles are full of lactate, so try and remember, it is not a race, just a personal challenge. Using
protein for energy is also inefficient and possibly damaging. Therefore, you want to feel as if you
are swimming downhill, rather than swimming uphill !
What works for you?
I learned many years ago, that you need to discover what you like and even more important,
what likes you, when selecting your choice of food for a swim and be prepared for the worst
possible scenario, no food at all. Seawater and the motion of the waves can have a very
unsettling effect on the digestive system, such that you may not want to eat at all, in some cases
sufficient to make you want to ""die"". Some modern day swimmers stop to refuel every 20-30
minutes. I used to stop once an hour for about 30-45 seconds. I tried every combination of feeds
from chicken and ham, to soups and nutrient feeds. I finally decided that the only thing I could
keep down was fruit sugar dissolved in lemon and lime juice. Even then the lemon and lime gets
sickly after a few hours and I then just ask for fructose and water. Whilst there is no harm in
talking generalities, it is terribly important to understand that we are all different and that we all
utilise our food differently. We all know people who can eat forever and never put on a gram and
others who only have to look at a chocolate advert to put on a kilo.
Electrolytes
Those of us who are older and wiser also know that our metabolism changes with age. The
kidneys or the liver may fail to work with 100% efficiency where type 2 diabetes is steadily
progressing. These problems are not the end of the world, but they do have to be taken into
consideration before starting a major endeavour such as a channel swim. Then, there are factors
such as renal tolerance and renal threshold to consider. The body reacts to excess of some
seemingly similar products in a completely different way. You take a really sweet drink with lots of
sugar in it and within minutes you want to urinate. The sugar is absorbed into the blood stream,
there is too much for the blood to absorb and the kidneys come to the rescue and chuck it out.
Now, in excess this can cause problems, because you are losing valuable water if you are in the
middle of the channel, the chances are that you are also consuming excessive quantities of
electrolytes (sodium in the salt water), albeit involuntarily and the body wants to get rid of them.
But urine is much more dilute in electrolytes than seawater and so there is a build up of
electrolytes in the body and that spells new problems. It is for this reason that I can see no
justification for compounding the problem by using products supplemented with electrolytes on a
channel swim. But there is an alternative to sugar, for some reason, the kidneys are much more
tolerant of fruit sugars, the blood will hold much higher levels of these, you can even taste the
sugar being recycled in the saliva.
Carbohydrate needs
The energy expenditure on a channel swim is likely to run at between 600-900 Calories/hour,
possibly higher if the water is much below 60F. There are complicated formulae available that
take into account speed of swimming, swimmers body weight and temperature of the water,
which you can use to establish your own requirement. With 1g of pure carbohydrate capable of

being metabolised to give 4 calories of energy, you can soon work out that you will require at
least 150-225g of carbohydrate/hour to maintain your glycogen level, equal to 58 ounces/hour,
every hour. Put another way, it is equal to the bulk of 3 Mars bars. Mars bars are a good example
to use, as they are 68% carbohydrate and 17% fat. The fat boosts their energy content to
290kcalories/65g bar, 435 Calories/100 g. So, let us say that you need 750 Calories/hour for 12
hours, total requirement is 9000 Calories. This can be met by eating 1 kg of pure fat, (1000
grams x 9 Calories), or 2.25 kg of sugar/complex carbohydrate, (2250 grams x 4 Calories) or if
you are consuming a feed with 70% carbohydrate content, then 3.2 kg. I read somewhere that a
slice of bread was the equivalent of 15 grams of carbohydrate, it did not say if it was thick sliced
or thin sliced! It is a comforting thought that you only need 150 slices of bread, that is 12
slices/hour and you have got a maximum of 45 seconds, preferably 30 or less, in which to
swallow them!
You need glycogen reserves
I suspect that it is probably almost impossible to consume enough food to meet the energy
demands of an average channel swim. You will need to use up all your glycogen reserves and
also some of your fat. You need fat and you will burn fat on a swim. I am not suggesting that too
much fat is a good thing but you can still be in good shape with 14-18% body fat and it does help
to isolate you from the cold as well as supplying you with valuable energy. Remember also that it
is essential that you produce enough energy to keep warm, if hypothermia sets in, you are on
the slippery slope to failure. As your stroke rate slows down energy production falls and core
body temperature falls with it. Extraneous muscle contractions such as shivering require more
energy expenditure but do not contribute to effective power output. Performance is determined
by how effectively you can sustain sufficient power output to overcome the resistance of the
water and move forward.
Sustainable power output depends on the rate of energy expenditure that you can sustain
throughout the swim and the efficiency with which that energy can be converted into
mechanical power and propulsion.
Promoted but are they Essential?
So let's take a look at some of the nutrients on offer and at some of the substances frequently
referred to in the press.
Water
Don't forget water, our body is made up mostly of water, 75%, and whilst tea, cocoa and coffee
contain a lot of water, they are diuretic. That means that for every cup of coffee you drink you will
probably excrete a greater quantity of water. The recommended intake of water is 1-2 litres/day.
Water helps to ensure that the major organs function efficiently. The muscles store about 15% of
the body water so it is not very difficult to understand that if you are dehydrated your muscles will
have difficulty in performing effectively. The experts recommend that you always drink water
between meals; our meals already contain substantial amounts of hidden water. The question is,
what water to drink, tap, bottled, fizzy, flavoured, distilled, purified, mountain, the options are
almost endless. Apparently, as many as 800 different compounds/bacteria have been identified
in British water ranging from aluminium to arsenic, from fluorides to nitrates and even
perchloroethylene to e.coli. So there you have it, cut out the coffee and tea, throw away the fizzy
drinks loaded with carbon dioxide and sweeteners, give up the alcohol and drink buckets of
water. You may be miserable and worried but those who know about these things claim that you
will feel a lot better for it! (Anna Selby H20: Healing water for mind and body).
Amino acids

Amino acids are the building blocks of proteins and proteins are the building blocks of the
muscles. Amino acids are either essential or nonessential. Essential amino acids are the building
blocks which cannot be synthesised by the body and have to be ingested. Non Essential amino
acids are the building blocks, which can be synthesised by the body from other amino acids and
do not have to be ingested.
Carbohydrates
Carbohydrates are the major source of energy. Carbohydrates are simple or complex. Simple
carbohydrates are the sugars, glucose, fructose, ribose, usually 6Carbon molecules but
sometimes 5C, easily digested and an immediate source of energy. Complex carbohydrates are
the starches and celluloses, which during digestion can be broken down into the more
manageable sugars. They therefore act as a more long lasting source of energy. But not all
complex carbohydrates (the celluloses in particular) are a source of energy except if you are a
cow.
Fats/Fatty acids
Fats can be short chain triglyceride fatty acids (from 3-24C) usually liquid, or long chain (above
24C) usually solid, saturated or unsaturated. One gram of fat will give you more energy than 2
grams of carbohydrate.
ATP, Adenosine Triphosphate
This is the chemical in the muscle cell that is broken down and in conjunction with sugars,
actually produces energy. I note that vegetarians suggest that a carbohydrate intake of 65-70%
ensures maximum glycogen storage and that this will give you enough fuel to last you through
long hard swims and workouts. It may well help you through the workouts but it will not see you
through the long hard swims. The body needs a balanced diet and the chemical interactions are
many and often interdependent. Proteins and fats are equally important they provide a source of
some of the vitamins and trace elements that vegetables cannot supply. The production of
energy is one of the many miracles that the body performs every second of the day. It is an
extremely complex process that involves glycogen as a possible source of one of the major
ingredients and a huge range of other chemicals which include ATP, calcium, magnesium,
potassium, creatine, phosphates, oxygen and many enzymes. If the body is working at maximum
efficiency, i.e. with adequate oxygen available, glucose is converted to pyruvic acid, but in the
absence of enough oxygen, glucose is converted at greater cost to lactic acid. Whilst reaching
maximum lactic acid levels may be ideal for sprinters, long distance swimmers would be well
advised to breathe more often.
Glucosamine Sulphate
1000 mg/day Glucosamine is found naturally in the connective tissues of the joints, cartilage,
tendons and ligaments where it plays an important role in maintaining mobility.
Creatine Monohydrate
Instantly absorbed, 5 ml is claimed to delay fatigue and combat lactic acid build up, specifically
formulated for endurance athletes such as swimmers. It is claimed to build muscle, without
adding bulk to your body and to increase long distance endurance.
Creatine Powder

Creatine, "the safe steroid" and a legal food supplement in the UK, a naturally occurring amino
acid that is normally produced by the body, so it is a nonessential amino acid. Claimed to help
muscles work harder and for longer, but specifically recommended for sprinters who require
short sharp bursts of energy. It is claimed to speed up the recovery of muscles and to permit
more intensive training schedules. It is also claimed to cause water retention, resulting in
dehydration, bloating, kidney problems and muscle cramping. A British Olympic nutritionist is
reported as suggesting that if you are using creatine, you should drink a lot more water, before,
during and after training and competition!!! Weight gain appears to be one inevitable side effect.
Muscles are 80% water and more muscles must mean more water and more weight to pull
around. Does it cause kidney problems? Only in people with an underlying kidney disorder, says
a University expert. How many of us are aware, whether or not, we have an underlying kidney
disorder? Takes an hour or more to digest and 80% is destroyed during the digestion process.
Rapidly degrades into the waste product creatinine.
Gatorade Energy bar
Claimed to have 47 g of carbohydrate, 250-260 kcals.
EnduroxR4 performance drink
Preparation, 12 scoops per 12 oz of water. 12 oz serving size supplies 53 g of carbohydrate, 1.7
g fat, 14 g of protein, and 280 kcals. 4:1 carbohydrate/protein ratio to accelerate glycogen
replenishment and rebuild muscle protein. Antioxidants such as vitamins C (470 mg) and E (400
i.u.) to reduce postexercise muscle damage and decrease free radical formation, plus glutamine
and electrolytes to restore muscle levels.
HMB (betahydroxybetamethylbutyrate)
Apparently studies have shown that HMB helps to decrease stress induced muscle breakdown,
or put more simply the normal wear and tear from training. Think of the body as a car, you drive
500 miles and without realising it you have worn away some of the tyre tread. Additionally HMB
is claimed to increase muscle size and strength. Damage to muscle tissue can be measured by
analysing the blood for the level of creatine phosphokinase, (CPK, an enzyme) which increases
with muscle damage. Furthermore it is claimed to increase to VO2, (the rate at which the body
can consume oxygen) thereby reducing blood lactate levels, thoroughly incredible stuff!! Again,
the body apparently produces 0.3-1.0 gram/day but it is claimed endurance athletes would
benefit from a supplement of 3 grams/day.
Ribose
This is where nutrition starts to get a little technical. Ribose is a simple sugar with 5 carbon
atoms (pentose sugars) and pentose sugars play an important role as constituents of nucleic
acids and many of the coenzymes essential in the production of energy and the part played by
oxygen transported in the red blood cells. They are formed naturally by the breakdown of
glucose. Ribose is a constituent of ATP, the energy source that makes the muscles work. Those
who recommend ribose suggest that supplemental ribose may dramatically improve recovery
time after exercise, arguing probably rightly that although ribose is formed naturally in the body
from one method of the breakdown of glucose, the amount produced (possibly from 10% of the
glucose) is insufficient to replace the ATP pool reduced during extensive muscle exercise. The
recommended intake is 35grams/day during hard training. Ribose has the advantage over
nucleotides in that when taken by mouth they survive the process of digestion
Vitamins

The requirements for vitamins have been determined on many occasions, but most frequently
under conditions of deficiency, rather than concentrating on the optimal level for a particular
individual, training at a particular intensity at a specific location and generally consuming a fairly
precise range of foods. To say that deciding on the correct nutrient level for each vitamin is
complex is being simplistic in the extreme, as a non physicist I am sure nuclear physics is a
simpler subject.
Perhaps the best way to appreciate the importance of vitamins in the diet is to think about rickets
(a deficiency of Vitamin D) and scurvy (a deficiency of Vitamin C). Vitamins are complex organic
substances which cannot normally be produced by the body but which in minute quantities are
essential for our healthy functioning. They play an essential role in aiding digestion, absorption,
the utilisation of food for energy, in the development of tissues needed for growth and
replacement, repair and reproduction. Some also perform an antioxidant function. But if you eat
a good wholesome, balanced diet, the average person is unlikely to suffer from vitamin
deficiency. They are present in most natural foods along with the many other substances
essential for our health and well being.
But the advent of convenience foods, processed foods, canteen foods, and frozen foods, have
all added to the loss of vitamin activity in our food and for the need for adequate
supplementation. Again, illness, age, some genetic conditions, an unbalanced diet, a stressful
life style, dieting without taking professional advice or excessive activity may mean that a person
has a higher requirement than another. Also each type of food has its own level of bioavailability,
it may be rich in a vitamin source, but the body may not be able either to get at it or, if it can,
utilise it. For instance, leather shoes are a good source of protein, but first they are not very
appetising and secondly the level of tannin also present, binds the protein to make it unavailable
to the body for use. Consequently people buy beef to eat although on a cost/kilo of protein basis
shoes are probably a good buy! Again, the body is unable to store some of the vitamins, the
water soluble ones are lost daily and require regular replacement. And so endurance athletes
are encouraged to take sufficient levels of essential vitamins and trace elements to ensure
optimal race performance and speedy recovery after training.
Many state of the art dietary supplements claim to be designed to take your body beyond
"normal" biochemical functioning to optimum functioning. It is difficult if not impossible to eat
consistently "three square meals a day." In addition, the quality of food in most people's diets, as
already mentioned above, is declining due to modern agricultural practices and increased
consumption of highly processed and refined foods. Numerous research reports show that many
supplements improve health and performance by supplying certain nutrients in amounts that are
not obtainable from your diet alone. But in vitamin research, it really is easy to prove a negative
and where a vitamin is in short supply the effect of its absence or shortage can be clearly
demonstrated. On the other hand, once the body has an adequate supply the benefits of taking
excess are less well documented. Intense exercise creates a need for increased levels of
nutrients, particularly antioxidants.
The Recommended Dietary Allowances (RDA) of vitamins which you may be acquiring through
your diet makes no allowances for the nutrient demands imposed by strenuous exercise.
Furthermore, many RDA levels are based on outdated science. Some researchers believe that
even sedentary individuals may be nutritionally deficient if ingesting only the RDA. But this is not
surprising when you consider the methods used and needed to establish an RDA. There are so
many factors that affect the result that it is a miracle that we have any figures at all. Just a few of
the factors to consider include, the methods used to determine need, the bioavailability of the
vitamin, the method used to evaluate the level of vitamin in the feed, interfering substances, the
effect of the presence of other vitamins, sex, age, race, growing phase, pregnancy, post natal
phase, bodies hormonal balance and the environment. Multivitamin and mineral formulas offered
by most companies provide a broad range of nutrients in sufficient dosages to meet the needs of
athletes in training. In addition to a broad based multivitamin, they also suggest that it is also
advisable to take extra doses of antioxidants to combat free radicals.
Free radicals

The subject of "free radicals" is an area of its own, with extensive literature in the complementary
medicine and homeopathic field. It must constantly be kept in mind that the body is the most
perfect, delicately balanced piece of engineering, where everything has a part to play and
everything works in association with everything else. Problems only arise when there is an
imbalance. There is apparently an excellent book by Dr. Kenneth H. Cooper, who directs the
Cooper Institute for aerobics Research in Dallas and is already the author of two best sellers,
Aerobics (1968) and Controlling Cholesterol (1988). Many people credit his work, particularly
Aerobics, with saving millions of lives. This book is claimed to have almost singlehandedly
established the importance of endurance exercise in the fight against heart disease and stroke.
In the Antioxidant Revolution, Dr. Cooper recommends that we take megadoses of antioxidants
(vitamins E, C and Beta carotene) to fight free radicals. Free radicals are unstable oxygen
molecules produced in our bodies. Antioxidants do good by fighting inflammation, killing bacteria,
and controlling certain muscles. If, however, free radicals are overproduced and not eventually
inactivated, their volatile movements start doing harm by damaging cells including degradation of
our DNA, fats, and proteins. They become what Dr. Cooper calls "molecular outlaws" that can
cause 50 or more conditions including heart and blood vessel disease, certain cancers,
cataracts, and ageing. Free radicals are toxic to your body and abundant in our environment air
pollution, processed foods, pesticides, cigarette smoke, etc. there's no escaping them! Millions of
free radicals are also created when you exercise. Superoxide free radicals, hydroperoxides and
hydroxyl free radicals produced during cellular energy processes are described in the literature
as acting like shrapnel, damaging every muscle cell they contact. This is one of the sources of
the muscle soreness and weakness that accompany heavy training sessions.
It should be remembered that over activity might contribute to the inflammatory process. Free
radicals have multiple damaging effects. Free Radicals are molecules that are highly reactive
and unstable because they contain an unpaired electron in their molecular structure. Electrons
are most stable in pairs, and the free radical tries to stabilize itself by attaching to the cell
membranes of the body, robbing their molecules of electrons. This attack spontaneously
generates another free radical molecule, starting a chain reaction, which leads to the cell's
death. However, the damaging effects of environmental and exercise induced free radicals may
be blunted by taking a comprehensive vitamin / antioxidant formula. The most effective vitamins
with antioxidant activity are Vitamin A, beta carotene, Vitamin C and Vitamin E, and one of the
most effective trace elements, working in conjunction with the above, is selenium.
Antioxidants
Antioxidants are one of the body's major defences against free radicals. Antioxidants are the
good guys to the rescue. They make up the posse assigned to round up and neutralize the
molecular outlaws, the "free radicals". Unfortunately, the posse can be overwhelmed when the
body, reacting to physical or psychological stress, really begins to overproduce free radicals. And
getting reinforcements from our diets may not be sufficient to bolster an outgunned posse.
Antioxidants such as vitamin C and E are electron rich substances that donate electrons to the
free radical molecules, stabilizing them before they can damage body cells and tissues.
Selenium with vitamins A, C, & E, as well as a diet that has ample fresh fruits and vegetables,
provides ample antioxidant protection. There is an easy way to fuel the body with antioxidants to
combat the free radicals. At lunch, have a salad containing chopped fresh vegetables like
broccoli, carrots, purple/red onions, and green peppers, served over lettuce. By having fresh fruit
for the morning and salad in the afternoon and sauted vegetables at dinner this can be easily
accomplished. Unfortunately, on a salad and fruit diet, endurance athletes will find themselves
desperately short of energy. Some experts contend, however, that Dr. Cooper is extending the
facts beyond the data and possibly overmedicating. His critics admit that consuming substantial
amounts of Vitamin E, vitamin C and beta carotene may help beat off the molecular outlaws and
that antioxidant supplements, in reasonable amounts, should do no harm. But they rightly point
out that very careful planning is required to get enough antioxidants for this purpose from our
diets. Vitamin A is definitely toxic in large doses but if you are still looking for the richest source,
you will be hard pressed to beat polar bear liver! The practice of using excessive quantities of

these substances may be dangerous. Side effects and long term effects are not known. Always
remember that it is the dose that is the poison, not the product. Salt is excellent for us in
small doses but in large doses, it is not. A dietary balance needs to be struck. Fresh fruit and
vegetables are high in vitality and processed, prepared and fast foods are low in vitality. There is
a place for both vegetables and chocolate cake in the diet, but excess of either can be harmful.
Access Bars by Melaleuca of Idaho
I was recently introduced to Access bars and was particularly interested in the science presented
with them. I can confirm that I have tried them in the pool and they certainly did wonders for me.
For a long distance endorsement you cannot get much better than that of Tammy Van Wisse and
her brother John, who between them have 3 E/F Channel swims to their credit and times ranging
from 8.17 to the slowest of 8.35!!! For food they used Access bars on their Channel swims.
Unlike other energy foods which usually claim to give a prolonged energy boost by controlling
the breakdown of carbohydrates, the Access bar encourages the breakdown of body fats and
spares the carbohydrates. As most of you know, especially the middle distance swimmers, the
anaerobic breakdown of carbohydrates produces lactic acid and that in turn leads to all the pain
in the muscles as the acid builds up.
For the technical types each 30g bar supplies 130kcals of energy, 2g of protein, 19g of
carbohydrate and 4g of fat. The Access bar has been granted a patent because of its ability to
tap into the bodys natural fat stores as a source of energy, usually the fat is the last store of
energy the body gives up. And if you want to try to understand the physiological mode of action
and how the relatively low calorific energy Access Bar can exert a surprisingly high degree of
energy enhancement for physical activity, there is a raft of scientific papers by Prof. Lawrence C
H Wang, University of Alberta.
Conclusions
So, can we draw any conclusions from the above and my own experiences? Don't eat too much
within 6 hours of the start of the swim. Ignore all the hype, just pretend to yourself that you are
about to embark on a long, hard 12 hour plus working day. Don't swallow the seawater if you can
possibly avoid it and try to enjoy the swim. I am always ravenous after a swim and yet when food
is put in front of me, I never feel like eating it.
Observers
You will no doubt have spent a considerable amount of time preparing for your cross-Channel
swim. You have checked and double-checked all your equipment, and now at last you are ready.
The big day has finally arrived!
Arriving at the Dover car park you make your way along the pontoon which runs by the side of
the Dover Marine offices and wait for your pilot to moor alongside the pontoon. As the boat
approaches you will notice that she has to make a 180 turn which is quite tricky at the best of
times, but with a dinghy in tow it is quite a difficult manoeuvre. This should build your confidence
in your skippers sailing ability.
Boarding the boat you will be introduced to the crew member(s) and the Observer. Once you
have stowed your equipment, the Observer will log all relevant details from the swimmer and
his/her party.
We would point out at this time that the Observer is only there to observe. The cross-Channel
swim rules as laid down by the CSA are clear, at no point does he have a say in anything else.
Every other decision regarding the swim will be made by the boat's Pilot.
Then your pilot will leave the pontoon and head to the western entrance of Dover Harbour. The
skipper will ask for permission from the Harbour Master to leave port. Having left the western
entrance behind, the boat will turn to starboard and head towards Samphire Hoe. This usually

takes about half-an-hour or so. During this period you, the swimmer, will start preparing for your
swim. Just south of Samphire Hoe (about 200m) at a place called Abbots Cliff the pilot will
manoeuvre his boat as close to the beach as he possibly can. At this time you will most probably
be in the company of up to 12 boats, all with swimmers on board. You will go over the side and
swim to shore. If it's at night the boats spotlight will show you the way. Having swum to shore
and crawled up onto the beach above the waterline, you are now ready to start your crossChannel swim, waving to the boat where the Observer will be able to acknowledge the start of
your attempt of the English Channel.
Ideally, it is best to position yourself some 3m to 4m from either the port or starboard side of the
boat. Remember you are following the boat, as the skipper will set an appropriate course for
France. Now that we're underway the skipper will radio Dover coastguard informing them that
the swim is in progress and how many people we have on board.
On the first hour after the commencement of the swim the Observer will take his first GPS
reading which is supplied to him by the pilot. He will also check water temperature, air
temperature, wind speed, tide and the swimmers stroke (strokes per minute). He will take these
readings every hour for the duration of the swim.
As feeding times will not necessarily coincide with the observers hourly report he will also note
the time of the feed, what is being fed, and how much the swimmer consumes. This too is done
for the duration of the swim
The next radio conversation with Dover coastguard will be as we enter the South West shipping
lane. This is where the skipper becomes even more vigilant as there will be some very large
ships in the South West lane. Whilst we are flying cones indicating to other ships that we are
restricted in our movement sometimes, being only a small boat, these are not seen by the larger
vessels although they should always be picking us up on their radar. The skipper radios any ship
that he feels may not have seen us and asks them to go astern of us. Having crossed the South
West lane the skipper notifies the Dover coastguard that we have done so.
We now cross the centre partition of the Channel and on entering the North East Channel we
inform the French coastguard accordingly. Proceeding to the outer edge of the North East
Channel the skipper will again notify the French coastguard to say we are now leaving the North
East Channel. Now we are on the homeward straight and should be able to see the lighthouse at
Cap Gris Nez. We should by now be moving south-east as the tide on the French side is always
stronger than on the English side. This usually means it takes us past the lighthouse but, as the
tide will change again, it should bring us up onto a beach just south of the Cap Gris Nez. The
boat will stand-off probably 400m from the shore and a crew member will accompany you in the
dinghy to the shore. You must exit the water and clamber up the beach to above the water line
so that the Observer can confirm the completion of a successful cross-Channel swim.
We're always looking out for Observers. If you're interested, we would love to hear from
you. Contact us

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News
Swims

Latest CSA News

CSA Dinner and AGM

Mon 6 Oct 2014

Kate Long swims the Channel

Thu 2 Oct 2014

David Mace 1934-2014

Wed 24 Sep 2014

Photos for our 2014 CSA Dinner & Presentations are now available to view online, click here
Our next dinner will be held on 7th November 2015.

Channel and Open Water Swim Training Camp IS BACK! After its huge success this year there
will be TWO camps running in 2015.
Contact us to find out more.
Organised by a CSA member, not run by the CSA

Regulations
Swim Regulations - Rules relating to your Swim
Swim application 'CUT OFF' date
The Secretary is empowered to apply the following scale of additional charges for applications
received after the 30th April, providing that no swim will be permitted until one calendar month
following registration and that the final cut off date for registration is the 31th August. May 75
June 125 July 200.
Artificial Aids
No person in an attempt to swim the Channel shall use or be assisted by an artificial aid of any
kind, but is permitted to grease the body before a swim, use goggles, wear one cap, nose clip,
ear plugs and one costume.
Costume' A Standard Swim Costume'
(for both sexes) shall be of a material not offering Thermal Protection or Buoyancy and shall be
Sleeveless and Legless : ""Sleeveless"" shall mean the Costume must not extend beyond the
end of the shoulder onto the Upper Arm; ""Legless"" shall mean that the costume may not extend
on to the Upper Leg below the level of the crotch.
Approved Swim Costumes (.pdf)
The hat shall not offer thermal protection or buoyancy. The Observer will have to approve the
costume and cap. The Swimmer must make sure their costume and cap are of an approved type
before starting, as the Swim will not be recognised if they do not conform.Swim Hat
Light sticks
The swimmer must wear at least 2 light sticks at night. Available from the CSA (see CSA Shop).

For a Swim to be officially recognised

The swimmer must enter the sea from the shore of departure and swim across the English
Channel. ( ) to finish on dry land, or ( ) to touch steep cliffs of the opposite coast with no seawater beyond. (note: Swimmers may finish in harbour water provided they land as in ( ), or ( )
PLEASE ACCEPT THAT THERE ARE NO EXCEPTONS TO THIS RULE
For a multiple crossing to be officially recognised
The swimmer must, as soon as his feet touch the ground, land as directly as possible.
(WALKING 200M ALONG THE SHORELINE TO CAP GRIS NEZ IS NOT PERMISSABLE)
He must then return immediately to the water
Where he may stand or sit for up to 10 minutes. During this time he must not be touched by any
person, but may be handed food, grease, medicines or swimming apparel to be administered by
himself. He must then, in agreement with the Observer, make the most direct and reasonable
way towards water deep enough in which to swim, and commence swimming. In all the above
conditions, the Observer's ruling will be final, subject to official ratification by the Committee. The
time spent before the return swim starts shall be added to the time of the subsequent crossing.
During a Swim
no physical contact with the swimmer shall be made by any person.
The timing of a swim
shall start from the moment the swimmer enters the water until he completes the swim as laid
down above
The appointed Observer
shall be in sole charge of the timing of the swim and shall be responsible for observing
compliance with the rules, subject to ratification by the Committee
Every application
for recognition of a swim must be accompanied by the Pilot's chart positions and by the
Observer's Report, recording incidents, time, tides, method of feeding, etc. The Committee may
call for additional evidence if they require it.

Additional Rules for Relay Teams

Relay Teams
May consist of two, three, four, five, six persons, or more - and will be classified accordingly.
Team Members' names shall be given to the Official Observer before the actual commencement
of the swim. Thereafter there shall be NO substitutions, or alteration of classification.
All Relay Team Members

Must be aged 12 years, or older, on the day the Swim commences and at least 50% of the Team
shall be 16 years old, or older, on the day the Swim commences. iia) The CSA resolved on the
5th November 2006 that for teams of less than 6 persons, all members must be over 16 years of
age.
'Junior' Relay Teams
Must comprise Six Swimmers aged 12 years or older, on the day the Swim commences, but
under the age of 16 years at the completion of the Swim.
In no circumstances
shall more than one team be allowed to make their attempt from the same Pilot Boat
Each swimmer
shall swim for one hour each time he/she enters the water.
On receipt of a time signal
a take-over must be made within five minutes of the ending of the preceding swimmer's leg -and
to effect the take-over the new swimmer shall swim up from behind the preceding swimmer.
Team members
shall rotate in the same order throughout the swim.
Pace-making
is forbidden in relay swims.
Breaststroke, Backstroke or Butterfly Swims
For a swim to be considered as a breaststroke, backstroke or butterfly swim the swimmer must:
i) Advise the Secretary at least 48 hours before the attempt, ii) at all times throughout their
attempt comply with the definition of that stroke as laid down by FINA.
Additional Rules for Solo Swims
The CSA resolved on the 26th November 2000 that Solo swimmers must be 16 years or older on
the day the swim commences.
Special Category Swims Rules
Rules as applicable with appropriate derogation of Rules specifically targeted to meet the needs
of persons with disabilities.
Non-Standard Channel Swims Rules
Rules as applicable carried out with the appropriate derogation of the rules targeted to meet the
requirements of Relay Swims. i) By those wishing to attempt an unassisted swim with an agreed
derogation of the Standard rules. ii) By those who become unable (for reasons of prudence) to
continue to meet the requirements of the Standard Rules but nevertheless complete their

crossing, unassisted, by swimming. As stipulated from time to time by the Board The general
rules of the Channel Swimming Association Ltd shall apply at all times.
For clarification, at the 2001 AGM it was agreed that: 'Assisted Swims'/Unorthodox Crossings'
carried out by swimming, utilising a non-standard costume or cap, a thermal protection aid, a
floatation aid, a propulsion aid, e.g. fins, hand paddles etc, or any other form of assistance.

Banned Drugs / Substances

The Channel Swimming Association is guided by the principles applied by the International
Olympic Committee and UK Sport.
Swimmers need to be aware that you may be requested to undertake a drug test at any time up
until 24 hours after your swim.
UK Sport website - Drug Free Sport
You are strongly urged to read the advice given on the UK Sport website about athletes using
supplements. Detailed advice on this subject is available from their website
http://www.uksport.gov.uk
Do not let yourself be caught out. For the most up to date list of prohibited drugs swimmers are
recommended to go to: World Anti-Doping Agency (WADA)
Provides a complete list of banned substances and also enables the user to search for individual
active ingredients:
http://www.wada-ama.org/en/World-Anti-Doping-Program/Sports-and-Anti-DopingOrganizations/International-Standards/Prohibited-List/
Sea Sickness
Have you ever been seasick?
No I hear you say!!! You may not think you will suffer from seasickness during your swim, as it
has never happened to you before on boats. Do bear in mind however; that the pilot boat you will
be travelling on will be going at a mere 1 or 2 knots. This is very slow and causes the boat to bob
around like a cork. It not only goes up and down but also left and right. The feeling of nausea
and even vertigo is due to the motion of the boat. The accepted way to minimise this effect is by
making visual reference to surrounding objects, such as the horizon.
Seasickness is particularly common on relay teams when swimmers spend a substantial amount
of time on the boat and if one person is seasick it tends to affect other members as well. If you
are lucky enough you will probably be the only one of your team who is not feeling seasick.
However, dont assume that because you have been OK for most of the swim that it isnt going to
happen. It only takes one mouthful inadvertently swallowed at the wrong moment to cause a
volcano to erupt inside your stomach. For some swimmers feeling seasick on a boat, the
seasickness can be alleviated upon entering the water for a swim but for others, it is many times
worse.
One of the first problems when seasickness strikes, is that your feeding schedule becomes
affected. If you are sick, you will of course lose all the energy giving food you are trying to cram
in and sadly you will not feel like replenishing stocks. Once you are sick, it is very difficult for
most people to suddenly feel better. Better to take precautions in the first instance.

Prevention

It is best to take precautions in plenty of time, before you leave dry land.
Try to keep your mind occupied on something other than the boat, talk to people and try to
anticipate the movement of the vessel.
Fix your eyes on the horizon.
Take anti-sickness medication this is personal preference. Some people take tablets
such as Sea Legs and claim they are very good; others buy bracelets.
Lie down and close your eyes.
Suck on crystallised ginger, ginger tea and biscuit.

The main message here is just be mindful that it MIGHT happen to you and make sure you are
PREPARED if such an incident does happen. Take supplies with you; go out on a small boat in
wavy conditions prior to your swim at slow speed and then you will experience how you might
feel.

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Swims

Latest CSA News

CSA Dinner and AGM

Mon 6 Oct 2014

Kate Long swims the Channel

Thu 2 Oct 2014

David Mace 1934-2014

Wed 24 Sep 2014

Photos for our 2014 CSA Dinner & Presentations are now available to view online, click here
Our next dinner will be held on 7th November 2015.

Channel and Open Water Swim Training Camp IS BACK! After its huge success this year there
will be TWO camps running in 2015.
Contact us to find out more.
Organised by a CSA member, not run by the CSA

FAQ
How far is it to cross the Channel?
Approximately 21 miles (32 kilometres)
How is it that some people have had to swim for many more miles than that?
Shortest distance is 21 miles - but on either side of Cap Gris Nez, the French Coastline drops
away, so, if you do not reach land at the Cap you have further to go to make landfall. You will
swim across the channel for 21 miles (or more) BUT the current moves you many miles from
side to side as the Tide ebbs and flows. You may deduce from this that unless a miracle happens
and there is no Tide (!!) on your Swim day(it does happen occasionally) the only way you could
cross the Channel in a straight line would be if you could counteract the effect of the Tide by
swimming against it.
But this would be a waste of valuable energy, you will get tired - the Tide will not!
How long is it likely to take?
Once you can provide a realistic report of your sustainable Swim-speed in cold, open water then you, your Trainer and your Pilot will be ready to relate this information to the conditions you
might expect to meet in the Channel! The fastest swim is a little over 7 hours and the slowest
nearly 27 hours.
What sort of sea conditions should I expect?
You should discuss your experience of Open-water swimming with your Pilot and agree on what
is safe and reasonable. Sea-state can change very quickly in the Channel, with little warning
(see Information/Registration Pack). The Pilots have considerable knowledge of the local waters
and you will expect them to give you a fair chance of a successful swim without placing you at
risk. The Pilot will retain the right to stop the swim if he considers it inadvisable/unsafe to
continue. You should hope for Force 1/2 but be prepared for Force 4/5.
Where do Channel Swims take place?
Swims usually start at or near Shakespeare's Cliff or Samphire Hoe (in between Folkestone and
Dover), and aim to finish at or near Cap Gris Nez (between Boulogne and Calais). Nowadays
Swims are from England to France (and back again, if you have the energy!). When the Swim
has finished, your Pilot will bring you back to England.
What is special about the Channel?
The English Channel is a unique and demanding swim, considered by many to be the ultimate
long distance challenge. It isn't just the distance that is the challenge, but more, the variable
conditions that you are likely to encounter. These may vary for mirror like conditions to wind
force 6 and wave heights in excess of 2 metres. The water is cold and you are strongly advised
to acclimatize to it, there is a good chance of meeting jellyfish, seaweed and the occasional
plank of wood. It is one of the busiest shipping lanes in the world with 600 tankers passing
through and 200 ferries/seacats and other vessels going across daily.
What will it all cost?
The Information / Registration Pack costs 35.00 (39:50 if you are outside Europe).
Contact us to order your pack.
The total payable to the Channel Swimming Association Ltd to register a One-Way Solo Swim is
approximately 390.00. This covers: - one year's Associate Membership fee, all administration

and liaison costs, the provision of the designated CSA Official Observer to accompany you on
your swim irrespective of the time you set off.
Please Note; It does not include the CSA certificate. Please budget an additional 75, you won't
regret it. And also budget for your attendance at the Annual Dinner at Dover Town Hall. It is an
evening that you will not want to miss.
Relay Team members each pay a percentage of a Solo Fee (see Information/Registration Pack).
The largest cost is the hiring of an officially Registered Pilot - (you will probably pay in the region
of 2300.00 - 2500.00 but fees vary from Pilot to Pilot). You also need to budget for your
accommodation while you wait to swim.
On top of these figures you must also budget for your return flight to London, Travel from London
to Dover, approximately 125, and accommodation and food. Accommodation and food will
range from roughly 60-70/person/day in basic accommodation (rooms to let and guest house
accommodation) to 125-140/person/day in more comfortable hotel surroundings. You should
also allow for a contingency fund in case of unexpected expenditure. You should also allow for a
contingency fund in case you do not get away during your planned window and have to stay for
an additional two weeks or so, waiting for suitable weather.
What do I have to do to ensure my swim is officially recognised?
First, you must register your swim with the CSA and book one of our recognized Escort Pilots.
Make sure that your swim costume is compliant with CSA rules. Make sure that you are at least
16 years old at the commencement of the solo swim. As soon as the CSA is informed by your
pilot of your swim time, we will appoint an Observer to watch over your swim.
After your Swim, the CSA Official Observer will send his report to the CSA Observer Liaison
Officer. He will present the report together with the swim co-ordinates, plotting the progression of
the Swim - for an independent scrutiny by members of the Committee at a Ratification Meeting.
Your Swim will then be ratified and entered into the Official Record Books. In due course it will be
added to the next reprint of the Handbook.
What will I get to prove my Swim?
You will receive an official letter of acknowledgement once your Swim has been ratified. You may
then, if you wish, buy an official CSA (man-made) 'Vellum' Certificate to commemorate the
achievement. This is your personal decision.
Do I get a Certificate?
Not everybody wants a certificate and because they are very personal and special, you will need
to order/purchase your official CSA 'Vellum' (man-made) Certificate to commemorate your
achievement after the event. You will be asked to confirm that the details to be added to your
certificate are correct. When you have done this, the certificate will be sent to the calligrapher to
be prepared. Certificates are, where possible, presented at the Annual Dinner, usually held early
in November.
The 2013/14 cost of an individual certificate will be 70. The 2013/14 cost for relay team
certificates, ordered no later than the 30th September will be 60 each, providing each member
of the team orders a certificate and they can be forwarded to one address or presented at the
CSA Dinner.

I have been given position 3 on the neap tide, what does this mean?
When you book a swim with a CSA escort pilot, you will be given a swim window, (which is the
optimal window).......lets say the 12-17th September and you will be given a swim
position......lets say number 3. If the weather is good and swimmers get away as anticipated,
you will get your turn (3rd swimmer) on the 14th or 15th September, but what if the weather is
not suitable?
You must understand that these dates and this position are flexible and not set in stone. It will be
your pilots aim to give you the very best chance to get across and you in turn, will need to be
flexible. It may be that the dates given to you turn out to be completely unsuitable for a safe
swim and your best opportunity to swim could be outside of these dates. You need to be ready to
swim BOTH before the 12th, or if conditions prevent swims taking place during the selected
window, then after the 17th. You will need to be guided by your pilot, who will want to get you
across, but only if there is a reasonable chance of achieving it. So arrive early and give yourself
lots of time, do not arrive at the last minute and do not book your return ticket for the day after
the dates you have been given. If you do, you could be going home on that perfect day for your
swim.
It is very much a question of waiting patiently for your good day.
What temperature is the water in the Channel?
During the Swim season (July to September) you may expect the temperature to range from 14
to 18 degrees Celsius. July starts off cold..... August has the best of it..... September can cool off
quickly if the air temperature drops! Additionally, the nights are noticeably longer in September.
2012 was a particularly bad year and night time temperatures in August and September
sometimes plummeted to 6-8 degrees C.
Is there accommodation available locally?
Yes, the Information Pack lists a number of useful addresses in Folkestone and Dover and the
local Tourist Information Offices will be pleased to help with further advice.
Are there any Training Facilities available?
Most people make use of the Beaches at Folkestone and Hythe, or within Dover Harbour. Some
swimmers are able to arrive several weeks in advance of their Swim date - and can complete
their distance-training, cold-water acclimatisation, and make use of the open beaches. (But this
is hardly the time to make radical changes to your Swim-stroke, Feeding pattern or Diet!).
Whenever you arrive, you will undoubtedly meet other swimmers who are preparing for their own
attempt - who will be happy to swim with you.
What about Feeding, during the Swim?
Don't forget to bring adequate supplies of your preferred food and refreshment. You are advised
to try out several different ways of taking refreshment from a helper - by cup .. by bottle/squeezepack etc. .. handed directly to you (without direct contact!) ..from a feeding-pole and cup .. by
bottle on a line etc.,so that you are prepared for most eventualities.
Do I need to use Grease?
Most Swimmers use Grease. Some cover themselves liberally to keep out the cold as much as
possible ... others just apply Grease to the 'rubbing' areas (neck/shoulders, arm-pits, groin, etc).
Grease ('Channel Swimmer's Grease') is now very difficult to obtain locally and you should
experiment to find out what is most suitable for you and be prepared to make up your own blend.
We know of one supplier, for further information contact - David Frantzeskou at vrcp@varneridge.freeserve.co.uk

Are all Swims done in daylight?

You should be prepared to swim in twilight, (or in the dark) for part of your swim. Some
Swimmers will swim on a Night Tide. Bring (or arrange) a supply of 'Light-Sticks', we recommend
at least 3, for further information, refer to the CSA Website / Regalia / Light sticks and devise a
suitable method of attachment to you. Large nappy pins are useful.
What should I bring with me?
Goggles, Spare Cap, Swimming Costume is handy, Spare Clothing, adequate Toweling, Blanket
or Sleeping Bag, Food, Light Sticks, Grease... (this is by no means a complete list!!). Come well
prepared, with plenty of old warm clothing and refer to the swimmers checklist. There is no
shortage of space on the boat, but be prepared for things to get very wet.
What is a 'Standard' Swim Costume?.....Can I use the modern Swimsuits?
A Standard Channel Swim must be accomplished without assistance of any kind other than the
provision of nourishment - and Pilotage! You are restricted to a 'Standard' Swim Costume, A
'Standard Swim Costume' (for both sexes) shall be of a material not offering Thermal
Protection or Buoyancy and shall be Sleeveless and Legless: 'Sleeveless' shall mean the
Costume must not extend beyond the end of the shoulder onto the Upper Arm; 'Legless' shall
mean the Costume must not extend onto the Upper Leg below the level of the Crotch.
If you have any doubt, refer to the CSA Website / Swim Advice / Swim Costumes/Approved
costumes. It is your responsibility to ensure that your swim suit is legal according to CSA rules. If
you are challenged by the Observer or Pilot you are strongly advised to change into something
which is undisputedly compliant before commencing your swim. The cap, also, shall not offer
thermal protection or buoyancy.
Can I take my own assistants/friends/supporters with me?
Yes, by prior arrangement with your Pilot - according to his own discretion and the numbers
permitted by his commercial license. However, be advised that few assistants / friends /
supporters are good sailors and seasickness is very unpleasant.
Are there Sharks in the Channel?
It is too cold for most sharks ... and sightings are so rare that you won't need a cage!
Do I need my Passport?
If you intend to enter France instead of returning to England, you will need to enter as a normal
visitor and comply with all the usual regulations (AND inform the CSA and your pilot well in
advance that this is your plan).
You are permitted to land on the Beach and then return to your Escort Boat for the journey back
to England .....but please note that all Swimmers and Passengers should carry their Passport
(and any Visa, if appropriate) on the Escort Boat in case they are requested by the relevant
Authorities to provide Proof of Identity either before, during, or after the Swim.
Be aware that escort boats can be boarded and occasionally are boarded.
Do I need sports insurance?
You are very strongly urged to get as much protection as possible. Sports, accident, life, property
and other insurance are your responsibility and are very strongly recommended. Unforeseen
accidents are a real possibility. A Channel swim is extremely demanding on your energy and
your mental determination.

The Dover Strait is one of the busiest shipping lanes in the world. Many of the ships passing
through the Strait are large, some up to nearly 350m in length, some weighing in excess of
300,000 tonnes, some carrying dangerous cargoes and some travelling at over 40 knots. The
passage of these ships is further complicated by strong tides, sandbanks, shoals and cross
channel traffic.
When are the presentations made?
The CSA Annual Dinner and Presentation Evening usually takes place on the first Saturday in
November and for the last 10 years or so, has been held at the Dover Town Hall. It is an
enjoyable evening and a great opportunity for swimmers from around the world to meet and
make friends. The Presentation of Trophies and Awards and Vellums is held after the dinner.
We hope that you will attend and we would encourage you to attend. The evening is heavily
subsidised by the CSA.
How do I become a CSA Observer?
If you like meeting new people, are fit and active, like fresh air and small boats and are prepared
to write up exactly what you see, being a CSA Observer could be just the thing for you and we
would like to hear from you.
Do I get paid as a swim Observer? Yes, payment is based according to the number of hours you
are out at sea.
For further information please contact the Secretary, who will in turn put you in touch with the
Observer Liaison Officer.
Where can I get help with training for a Channel swim?
The Channel Swimming Association can put you in touch with known trainers of long distance
swimmers; see our website, Swim Advice / Useful websites / Trainers.
Do you have any representatives in my area?
The Channel Swimming Association lists all our International Representatives and almost
certainly there will be one in your area, see our website, Swim Advice / Representatives. Almost
without exception, they are all very experienced long distance swimmers.
Please feel free to contact them and they will help you as much as possible.
Understanding the agreement with my pilot
Do you understand your agreement with your pilot?
When you agree to swim with one of our pilots, you will usually be given a 5-7 day window, e.g.
the 17-22nd of August. This window will correspond with the weakest tides (the neap tides) during
that two-week cycle. If weather permits, your pilot will endeavour to get your swim underway
during those days. However, if the weather is unsuitable on those days your pilot will give you
the opportunity to swim on the stronger tides, outside of this 5-7 day window. For fast swimmers
and relays the stronger spring tides are not an obstacle, but slower swimmers must be prepared
to be swept passed the Cap Gris Nez towards Wissant, Sangatte and even towards Calais.
Consequently their swim will be longer.
Position / Place / Number 1-4.

When you agree to swim with one of our pilots, you will be given a swim position, usually 1 st, 2nd,
3rd or 4th. This means that (as swimmer in 1st position) if the pilot believes that the weather offers
you a fair chance of a successful swim tonight/tomorrow, you will be given the first opportunity to
swim. You do not have to accept the offer, (especially if you are looking to complete a 2-way
swim for instance), but in that event the opportunity will be offered to the next swimmer or team
in line.
So, if you are in Number 4 position on any tide, if the weather is good, you can expect to get
away on the 4th day of that tide. If the weather is not suitable for swimming on the first 3 days of
the tide, you will probably not get your opportunity to swim until the 7 th day or even later. So,
when planning how long to stay in Folkestone/Dover, you should be prepared to stay at least 4-6
days beyond the end of the neap tides. Remember that the cost of a few extra days
accommodation is small compared with the overall cost of the swim and having to come back.
Swim deposit:
Before guaranteeing you a swim position, your pilot will probably request a deposit. This is likely
to be in the region of 700-1200. You are advised to establish exactly how much of this is
returnable in the event that your swim does not take place:

due to you cancelling the arrangement before the end of March

due to you cancelling the arrangement after the end of March
due to you going home before the next tide
because the weather made it impossible for your pilot to take you across safely

In the event that your swim is unsuccessful:

You may wish to discuss this scenario with your pilot at the time of making your booking.
Do you understand your agreement with the Channel Swimming Association?
The role of the Channel Swimming Association is to help you with the arrangements for your
swim.
Please note that we have no business connections with either the pilots or those offering
accommodation.
The pilots listed on our web site and in our Information Pack have agreed to accept and follow
our guidelines and we believe that they offer swimmers the best chance of swimming the
Channel safely, in compliance with Channel Swimming Association rules.
The Administration fee covers all the Associations running costs and is Non Refundable.
The Observers fee covers all the costs associated with arranging for your escort boat to have an
Officially appointed Observer on board for the duration of your swim. In the event that you do not
swim, this can either be returned to you or held over until you do swim. On the rare occasions
when we are unable to put an Observer on your boat we empower the Pilot to appoint himself or
someone on the boat to take on that responsibility. If you are unhappy with this arrangement you
have the option not to go on that occasion.
In the event that your swim is unsuccessful:

In the event that your first swim is unsuccessful and you wish to make a second attempt, you
must RE-Register your swim with the Secretary. You will be asked for 50% of the non-returnable
administration fee and 100% of the Observers fee.
Under what conditions will the pilot abort a swim?
The pilot is in sole charge of the swim and all of those on board. If he believes that:
your life is in danger
it would be impossible to land you safely
that the lives of anyone on board are at risk
the boat is at risk
that the boats position makes it hazardous to shipping, he may at his discretion abort a
swim and you must accept his decision
Under NO circumstances will your swim be ratified if you chose to ignore it. As much as we
appreciate that a Channel swim is a huge solo effort, it is also a team effort and you have to think
about the safety of your team as much as they are thinking of your safety. It may not seem like it
at the time, but there is always another day.
Whose decision is it to commence a swim?
Remember that on the day you choose, it is FINALLY YOUR DECISION, as to whether you
embark on a swim or not, don't blame the pilot, you are not being bullied, cajoled or persuaded,
your pilot is only offering you his best judgement and considered opinion, no-one is stopping you
from obtaining a second, third or even a fourth opinion. You have the right to say NO, until you
jump in and then you are committed.
If you decide not to accept the pilot's advice you must be prepared for him to offer the
opportunity to another swimmer and it may affect your position on that tide.
What if the CSA Official Observer does not turn up?
Sometimes for whatever reason, the CSA finds itself in the position where we are unable to
supply an Observer. In that case, the pilot is empowered to act as the Observer himself, or to
appoint a responsible person on the boat to that position.
If you are unhappy with that arrangement you are within your rights to refuse to start the swim,
but if you commence the swim you are deemed to have accepted this arrangement and the pilot
appointed observer.