By Ocean Swim
You should consume a carbohydrate rich meal between 8 and 10am; at least 1g of carbs per kg body weight, of foods that you are familiar with. A liquid meal may sit better for the nervy, a smoothie is a good option – base it around fruit, oats, yoghurt or even low fat ice cream.
50g of carbs looks like:
• 2 weetbix, ½ a cup of milk, 1 piece of toast and jam
• 1 banana, ½ cup of milk, 1 Tbsp of rolled oats, 1 spoon of low fat ice cream.
Taking a gel just before the starting gun can also help, but only if you have trialled this in training. Some people can suffer from rebound hypoglycaemia and get low blood sugar levels as a result, negatively affecting performance. Any performance gains from the gel are offset by bad karma if you are unable to dispose of your rubbish responsibly.
For more information check out Trailblazer Nutrition.
Not signed up to an event? Now is as good a time as any!
Open water swimming is a great way to get a long aerobic swim under your belt, it breaks the boredom of going up and down the pool. Your open water swimming techniques can vary from swimming in the pool so this is a great way to practice. Pool swimming can be a bit more finesse whereas open water swimming can be more agricultural due to the water conditions.
If the conditions are smooth and glassy obviously you will swim more like you would in the pool however with more chop swells and other swimmers you adjust your stroke accordingly. Open water swimming involves high arm recovery due to wearing a wetsuit and more exaggerated movements to accommodate the conditions, no event will ever be the same.
If you are swimming in choppy waters you will need to power up and shorten your stroke.
The question always pops up; How many open water swims should I do verses indoor pool swims? The answer will depend on how many times you currently swim. The ratio: If you are pool swimming 3 times per week then 1 open water swim would be suitable.
The pool is great for working on technique, form and your pacing.. Your swim sets should be based on timing, setting target times and achieving them. E.g. The State Harbour Crossing is 2.9k and if your target time is 1.07.57, then you need to be doing 400m in a time of 9 minutes and 22 seconds, a 100m time of 2.20, a 50m time of 1.10 and a 25m time of 35 seconds. With this information and the right training programme you can work towards achieving and setting new target times. You can do this by going on to www.racepace.me and work out your race time.
I remember my first surf race after coming from a pool background, there were 3 meter swells and had to resort to breaststroke all the way round the course – why not, it is about finishing safely after all.
Experience is something you get just after you realize you need it!
Sign up for your State NZ Ocean Swim Series event now and put those tips to good use!
If you have any questions please email me at email@example.com or feel free to come in and see me at The Olympic Pools and fitness centre Broadway, Newmarket. Contact phone: 09 529 0177
The most important fuel for you is carbohydrates. These are what your muscles can burn most efficiently, and provide the majority of energy during endurance exercise.
This is what you need to know about carbohydrates:
• Humans can absorbed up to 90g of carbohydrate per hour during exercise, if the right ratio of carbohydrate is ingested.
• The affect of this carbohydrate is dose related, the more you have the harder you can go.
• The amount you can tolerate is not dependent on body size, it is based on how trained your gut is: the more you have the more you can tolerate.
So what does this mean for you if you are training for the State Ocean Swim Series?
• A sports drink is a great way to get carbs and fluid, find the taste you like and keep your bottle up one end of the pool.
• A sports drink is not going to have you operating at your peak, for an extra boost, knock back a gel between sets.
• Whole foods are preferred by some, but not suitable for all. The extra fibre and other nutrients can slow absorption and result in gastro intestinal distress.
• If you have come to swimming from another event and haven’t tolerated carbs in the past, the lesser impact of swimming may mean that you won’t have the same problems as before, so give them a go.
Despite the fact that you may not use carbs during the event itself, they will make a big difference on event day if you use them well in training.
For more information check out Trailblazer Nutrition.
1. Complete some of your training swims in the ocean in varying conditions, event day won’t always be calm and beautiful. Never swim alone and wear high visible cap and if possible have a kayaker with you. Build your confidence before you arrive at the event, practice crowded swims with a few friends, swim close and tussle, get used to it so there are no surprises.
2. Race start – You will have plenty of time when you arrive at the event to get a feel for conditions. Even a 10minute easy will will get you in the right frame of mind for the challenge ahead. When you are in the water tread water for a few moments to feel if there is any drift or current. This will give you an indication of the potential to drift in the swim. If you can be aware of this you can plan for it to make sure you don’t swim extra distance when you don’t need too.
3. Before the swim, stand on the shore to observe the course and key landmarks. This will help you sight when in the water, if it is a sunny day you may have glare on the water and not see the bouys, or a slight swell. By identifying objects or landmass before you start your swim you can be confident in your path to the finish. Don’t assume the person in front of you is swimming in the right direction.
4. If you are not confident of your swimming ability start at the back or to one side and try not to get caught in the crowd, swim your own swim not someone else’s. As you participate in more events you will build your fitness and confidence so you can really get into the mix.
5. Everyone gets nervous before the start. Take a deep breath, relax and settle into your stroke. Lift your head up every 3-6 stroke to site the bouy, stay focused and enjoy the experience .
If you want to improve your open water swimming a coach can help, whether as part of a squad or one on one coaching. For more info visit www.rickwells.co.nz
For those looking to improve their times and want to work out their training pace Rick has developed Racepace.me to help you work out your desired swim time, then you can work out your training pace.
Ready to give State Ocean Swim a go?
For anyone who has followed her career to date you will know it has not been an easy road, yet Lauren was able to win three medals at the recent FINA World Championships. Recently State Ocean Swim Series Event Director Scott Rice was able to spend some time with Lauren to explore what makes her tick. Watch the series of interviews below.