The Why
“They say you should lean into the things you fear because on the other side of fear is everything you want. And I’ve tested this theory enough to know that it’s true.”
Spend any time in open water, and you'll soon be aware of how alone and vulnerable you are. Doubt will seep into your subconsciousness. The water's indifference amplifies the panic-stricken voice in your head.
Facing this moment of fear and doubt is exactly why Jonathan Ridler does what he does. "They say you should lean into the things you fear because on the other side of fear is everything you want. And I've tested this theory enough to know it's true."
Jonathan is an ultra-marathon swimmer from New Zealand. And he's one of 10 people in history to complete the New Zealand Triple Crown.
Yet, despite Jonathan's success in the water, swimming was not his chosen path at first. It was clear early on that he possessed innate ball-to-eye coordination. So, the first sport he played was soccer. And as the years passed, he picked up tennis, golf, and various other team sports.
It wasn't until his late twenties that swimming resurfaced in Jonathan's life. At the time, Jonathan was chasing winter in the Canadian Rockies. But a grade three shoulder separation during a snowboarding accident forced him back into the water.
Toward the end of his pool-based rehab, Jonathan approached his dad and brother with an idea. What if they trained together and did a 1.7-mile (2.8km) swim across the harbor in their hometown?
"I had a panic attack within the first 100m," laughs Jonathan. "Being so separated from the land, it all got to me. I had to push through that, but I did reach the other side."
Content with his performance in the water, Jonathan turned to land to fulfill his endurance aspirations. But while training for a marathon, Jonathan blew out his knee.
Forced back into the water by an injury yet again, he began to succumb to what would eventually be his life's work.
His first foray into long-distance swimming was a formidable 6.2 miles. He surpassed any expectations, leaving him a bit underwhelmed. Now that he was wholly committed to becoming an open-water swimmer, what else could he do?
As he says, "I wanted to understand my physical and mental limitations. I think it's a very human thing to want to know what we can do." And with that, a natural path emerged before him - the New Zealand Triple Crown, which consists of The Cook Strait, The Foveaux Strait, and Lake Taupo.
Spanning roughly 13 miles (22km), the Cook Strait is known for its challenging currents and frigid temperatures. It's not uncommon for swimmers to succumb to hypothermia.
Jonathan had to put on weight and up his training volume to prepare, reaching 37 miles (60k) a week. Heading into the Cook Strait, his aim was survival, "but I ended up snagging one of the top 10 fastest times in history,” says Jonathan.
Next up was Lake Taupo, the largest lake in New Zealand. Between strong tides and sharks, the ocean is a tough place to navigate.
But freshwater presents unique challenges of its own. You're less buoyant in freshwater, making proper technique and body positioning critical. Jonathan would complete the 24-mile swim in 12 hours and 22 minutes.
Finally, in the far south of New Zealand sits the Foveaux Strait - a 17-mile (28km) stretch between mainland New Zealand and Stewart Island.
The Foveaux Strait is subject to strong currents, unpredictable weather, and freezing temperatures. There's also an abundant great white shark population.
Jonathan Ridler completed the final leg of the New Zealand Triple Crown on February 22nd, 2021. He did it in 7 hours and 52 minutes. Setting a new course record in the process.
"When I started doing this, I was searching for people to help me in my personal journey. Now, groups of people are popping up all over the country wanting to do longer swims.”
As Jonathan's swimming aspirations continue to expand, so does his purpose. "I've lived around water my whole life. I've swam with dolphins, sharks, manta rays, and all manner of sea life. But I've also seen humans' negative effects on the water," says Jonathan. "So, I spoke with a friend about getting more swimmers involved in ocean conservation."
The result was a partnership with Live Ocean. Live Ocean dedicates its resources to protecting New Zealand's ocean space. And what better way to commemorate their collaboration than bagging the longest open-water swim in New Zealand's history?
Jonathan didn't have to go far to find inspiration. He journaled about one day attempting this feat after he swam the Cook Strait. And after 33 hours and close to 100 kilometers of swimming, on May 3rd, 2023, Jonathan emerged from the waters of the Hauraki Gulf. History made.
The Community
Competing is easy. You're always competing with something. But collaboration? When was the last time you collaborated with your competition? Collaborating requires humility. And you cannot have an ego in open water.
So, if you're interested in tackling a long-distance swim, Jonathan suggests finding someone or a group to collaborate with.
Start by looking for your local swim club. These groups may not include ultra-marathon swimmers, but every athlete there is working toward a goal. And once you're ready, approach a fellow swimmer, explain what you're pursuing, and ask if you can train with them.
"When I started doing this, I was searching for people to help me in my personal journey. Now, groups of people are popping up all over the country wanting to do longer swims. It's incredible because now these groups are all egging each on in a good way," says Jonathan.
The Training
Many set goals, but few have the stomach to see them through. But crossing the finish line is nothing more than a blimp on the vital signs monitor. All it does is remind us that we are, in fact, alive.
Instead, hang your hat on the fact that you endured the training because you're going to have to take on a part-time job.
A typical week for Jonathan consisted of two strength and conditioning workouts, two early morning pool swims, and two long ocean swims, ranging from three hours up to 10 hours. That's more than 20 hours of swimming a week.
For strength training, Jonathan opted for tried and true methods. Pull-ups, dips, and push-ups. He would also incorporate squats and lunges to handle the monotony of open water.
When he'd go out for his ocean swims, Jonathan would sometimes wake up at one am, drive to the ocean and be in the water by 2. At one point, he was logging 62 miles of swimming a week for three weeks in a row.
The Food
Logging that many miles a week will add up. And if you're not adjusting your nutrition, your body will wear down.
Jonathan's nutrition planning starts by ensuring he's getting enough protein. He'll shoot for between 150-160g of protein a day when prepping for a swim.
He'll also set a target weight. For instance, he set a goal of 178 pounds for his historic swim. He naturally sits at 169 pounds, so knowing that delta helped him determine how much and what to eat.
Jonathan recommends building up fat deposits because these will help stave off hypothermia. But at the end of the day, exerting yourself for 33 hours will mean you're operating at a caloric deficit. So, make sure what you're consuming during the swim packs a punch and is easily accessible.
According to the Open Water Swimming Association, the swimmer cannot touch the boat. So, Jonathan and his team worked out a schedule. Every 40 minutes, he'd stop, and his crew would toss him whatever they had planned.
On the menu were mini donuts, baby food pouches, and perpetuem, an endurance fuel designed to deliver energy over long periods
The Gear
Unlike other endurance sports where you’re on the road or trail. Swimming puts you in a different domain. And there’s something innately human about allowing yourself to be a part of something so ancient.
This may be why ultra-marathon swimming doesn’t require a lot of gear. Too much equipment would dilute the overall experience (the Open Water Swimming Association also has strict rules dictating what a swimmer can and cannot wear, but the anthropological justification is better).
For Jonathan, his key pieces of kit include jammers, a silicon cap, and two goggles. A clear pair for night swims and a tinted pair to wear during the day.
An additional item, which isn’t required per se but serves a safety purpose, includes a light source for swimming at night. Jonathan wore a light on the back of his head for his historic swim and stuck glow sticks down his jammers.
The Advice
In a brilliant roundtable discussion between some of the best actors of our time, Tom Hanks drops a line that made even Shia LaBeouf smile. Hanks goes, “I wish I had known that this too shall pass.”
And it’s a mantra that Jonathan Ridler lives by. “No matter how much pain you’re in,” he says, “This too shall pass.”
It’s important to note that this adage applies to all moments in life, including the positive ones. Feel like things are rolling, and you’re moving at a different clip? This, too, shall pass.
My $0.02
Open water is terrifying. And attempting a long-distance swim isn’t for everyone. But there are physical pursuits out there that are within your wheelhouse.
The key is to find one that scares you. One that you’re not sure you can complete. Put yourself in an uncomfortable situation. Sit with those negative thoughts.
Embrace those moments of self-doubt and panic. Because if you can outlast them, you’ll eventually meet the person you were always meant to become.