In March 2019, I participated in the Red Bull Neptune Steps event in Glasgow. Along with 600 participants, I dived in in the dark and cold waters of the Forth and Clyde canal, swam 420 meters up the canal and climb over 7 obstacles, one at each of the lock gates. I had my eyes on this event for 2 years, and in 2019, I took the icy plunge.

This is why you should sign-up for the 2020 edition and tips to not only survive it but enjoy this truly epic event…

Red Bull Neptune Steps, the toughest swim event

What actually is Red Bull Neptune Steps? it is a one of a kind event, a short obstacle swim race held in a cold water canal. Competitors have to swim a total of 420meters upstream, passing various obstacles including ladders, ropes and cargo nets at each of the lock gates. Originally held in Glasgow, the race has now been expended with events held in Jonköping, Sweden and one in France, in Brittany.

The unique format of this mini adventure race make it difficult to compare it to anything else. Though the winners are usually strong swimmers, you don’t need to be Michael Phelps to complete it. Men and women compete in separate heat waves and the first 5 finishers of each waves qualify for the semi finals and finals.

The organisation is top notch, with diligent safety support on the course, changing tents a meal included and a fantastic atmosphere!

I don’t exactly know what attracted me to this event, was is the brutality of it? Was it the desire to try something totally new? For sure, there was the appeal of lining up for a challenge where making it across the finish line would be an achievement itself.

Are you strong enough to conquer Red Bull Neptune Steps?

That was the question I asked myself many times during the few weeks preceding the event. The answer was a definitive YEAH! 🙂

On the day of the event I didn’t feel at my very best. I caught a stomach bug at the beginning of that week and as a made my way up the canal, it was quite clear that I had not full recovered. But my objective was to cross the finish line and to have fun.

I decided to approach each obstacle as calmly as possible. Loosing grip or footing is a possibility in these conditions so it pays off to move one arm and leg at a time and to keep some distance between you and the other participants.

I was at the back of the pack from the get go and with the other ladies surrounded me, we encouraged each other at each obstacle. It was much more competitive at the front!

I worried the most about the climbing ropes but the toughest obstacle for me was probably the cargo net or the inoffensive looking rope ladder. The water pouring down the lock gate over your face, combined with the movements of the other competitors is making progress difficult. After a few obstacles, you really have to gather every ounce of energy in your body to not give up.

The climbing wall was the penultimate obstacle and it was the most fun. I actually cracked a big smile at the top of that one, I saw the big yellow and red arch and I knew I was gonna make it.

I finished in 14:13, 24th out of 26 in my heat wave but the finish line tasted sweet regardless, I had a lot of fun! (And the hot tub right after was highly appreciated!)

How to prepare for Red Bull Neptune Steps 2020

Obstacles training

I didn’t really do any specific obstacle preparation which got me quite nervous the weeks preceding the events. The reality is that the obstacles are totally doable, even if you have limited upper body strength like me. They are more there for the “fun” than to limit you. The event is not designed to break participants but to challenge them while allowing them to get the reward of crossing the finish line. If you are there for the win, surely some pull up training will come in handy but don’t worry too much about it.

Cold water acclimatisation

The water is definitely chilly -depending on the years, it can vary between 4C and 9C- and being properly acclimatised to cold water will be a good advantage (Remember to do this gradually to stay safe). If you don’t have access to a body of cold water, cold showers will definitely do the trick.

Full acclimatisation to cold water was not as crucial as I initially thought, this can definitely help to be a bit more comfortable and having a better response to the cold shock. You will be wearing a full wetsuit as well as some kind of footwear and you can have gloves (more on the kit later) too so you will limit your heat loss.

My number 1 tip would be to stand (with your goggles) under a cold shower, looking up, with what feels like icy water pouring at full pressure over your face. You will get used to what was for me the hardest part of the event!

Swim training

The overall swimming distance is quite short, but as a rough estimate you should be comfortable with swimming 500m in a pool in about 12min. Falling to do so, you will take the risk of not making the cut off on the day. (A cut off is put in place for safety reasons due to the cold water, it was roughly 15min when I participated).

To improve your swimming speed and to get used to the format of the race it is a good idea to train sets of short distances. For example, swimming 10 X 100m, or 10X 50m with for a short rest in between (15sec for example).

One important detail I actually forgot: you will be swimming upstream in the canal, so on the day your progress will be much slower than what you are used to – do no panic!

Testing your kit

Wetsuit (any kind with do as long as they are full length) and goggles are mandatory, as well as water sport footwear, to be able to pass the obstacles. Swim neoprene socks, kayak or surf booties are all excellent options. make sure the footwear is properly secured too.

I would definitely recommend wearing neoprene hat (or a couple of thick swimming caps) and neoprene gloves. You can also add an extra layer under the wetsuit if you desire as there are no rules against that.

Make sure you try all your equipment at least once before to ensure your are not losing a shoe and/or get used to wearing a wetsuit if it is your first time.

Get ready to put up a good fight and have fun!

In reality, there is not so much training you can do for the event and that’s maybe the beauty of it. It is an event to push your limits and a matter of bracing yourself, keeping going head down and fighting till the end. You will finish exhausted but beaming of excitement for having participated in this very cool event. Just sign-up for the 2020 edition, you will not regret it!

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