etc

Competition Guidance


Before
  • Make an effort to be on poolside in good time to start “Bloodflow” before warmup
  • It is extremely important to eat correctly to aid performance
  • Stay fully hydrated
  • Travel with the team where possible

During (Poolside)
  • Make an effort to support team-mates whilst competing
  • At team events (Arena, League galas etc) all swimmers should stay on poolside until the last race is finished
  • Swimmers must wear club kit at all times
  • Be prepared with food and fluid for the day
  • Don't waste energy chasing around - save it for the race!
  • Don't eat “junk food” or “heavy food” see the recommended list

After
  • A Banana or piece of fruit should be consumed within 10 mins of finishing your race
  • Swimmers should take responsibility to get to the swim-down pool if available and start swimming ASAP to aid recovery
  • A full meal should be eaten ASAP after your last race and appropriate fluids consumed

Events
As a general rule of thumb we recommend that each swimmer should enter a maximum of 2 events per session, not including relays. Multi event and distance swimmers would be able to enter more, but remember we are looking for quality swims.

The number of competitions should not exceed 12 per year. Ideally one competition should be entered per month. Please be guided by the list of targeted meets set by your squad coach. The coach is working to a plan that will get the best results so if in doubt ask!

Nutrition Before, During and After Exercise
“You don't put diesel fuel in a rocket engine!”

Ideally you should eat between 2 and 4 hours before training, leaving enough time for your stomach to settle so that you feel comfortable- not too full and not too hungry.

If you leave too long an interval between eating and training, you will be at risk of hypoglycaemia (low blood glucose) and this will certainly compromise your performance. You will fatigue earlier and, if you feel light-headed, risk injury too. On the other hand, training with steady blood glucose levels will allow you to train longer and harder.

For activities lasting less than an hour, drinking anything other than water is unnecessary. However, if you are exercising for more than 60 mins at a moderate-high intensity, consuming carbohydrate during training can help delay fatigue and enable you to perform at a higher intensity. 1 litre of fluid per hour during training should be consumed. Please avoid the “teeth-rotting Isotonic drinks” during regular training.

The length of time that it takes to refuel depends on four main factors:

  1. How depleted your glycogen stores are after exercise
  2. The extent of muscle damage
  3. The amount and timing of carbohydrate you eat
  4. Your training experience and fitness level

The higher the intensity of the session the more glycogen you use. The higher your carbohydrate intake, the faster you can refuel your glycogen stores.

Competition Nutrition
During the week before a competition, your two main aims are:

  • To fill your muscle and liver glycogen stores so that you compete with a “full” fuel supply
  • To keep well hydrated

Aim to consume 7-8 g carbohydrate/kg body weight/day in the last 3 days before competition.

The following table should give you an idea of how much carbohydrate should be consuming within the last 3 days before competing:

Body Weight (kg) : Daily carbohydrate intake equivalent to 7-8 g/kg body weight

60kg : 420-480 g

65kg : 455-520 g

70kg : 490-560 g

75kg : 525-600 g

80kg : 560-640 g

85kg : 595-680 g

90kg : 630-720 g

Pre-Workout meals
2-4 hours before exercise:

  • Sandwich/roll/bagel/wrap filled with chicken, fish, egg or peanut butter and salad
  • Jacket potato with beans, tuna, coleslaw or chicken
  • Pasta with tomato-based pasta sauce and cheese and vegetables
  • Chicken with rice and salad
  • Vegetable and prawn or tofu stir fry with noodles or rice
  • Pilaff or rice salad
  • Mixed bean hot pot with potatoes
  • Chicken and vegetable casserole with potatoes
  • Porridge made with milk
  • Wholegrain cereal (e.g. bran or wheat flakes, muesli or Weetabix) with milk or yoghurt
  • Fish and potato pie

Pre-Workout snacks
1-2 hours before exercise:

  • Fresh fruit
  • Dried apricots, dates or raisins
  • Smoothie (home made or ready bought)
  • Yoghurt
  • Shake (home made or a meal replacement shake)
  • Cereal bar or nutrition bar
  • Fruit loaf or raisin bread
  • Diluted fruit juice

Post-Exercise snacks
Within 2 hours after exercise:

  • A meal replacement shake (a balanced mixture of maltodextrin, sugar and whey protein together with vitamins and minerals)
  • 1-2 portions of fresh fruit with a drink of milk
  • 1 or 2 cartons of yoghurt
  • A smoothie (crushed fresh fruit whizzed in a blender)
  • A homemade milkshake (milk with fresh fruit or yoghurt)
  • A yoghurt drink
  • Cereal bar (containing carbohydrate and protein)
  • A sandwich/bagel/wrap/roll filled with lean protein- tuna, chicken, cottage cheese, peanut butter or egg
  • A handful of dried fruit and nuts
  • A few rice cakes with jam or peanut butter and cottage cheese
  • A bowl of wholegrain cereal with milk
  • A bowl of porridge made with milk
  • Jacket potato with tuna, beans or cottage cheese