RACE PREP - On the big day, keep yourself warmed up and ready (physically and mentally)

While thinking about Race Preparation, I often find it intriguing that swimmers work so hard to train and be diligent at practice, and then are leaving race day up to chance. Although there is no way to perfectly create a "one size fits all" template for preparing yourself for a day full of racing, we can take a moment to appreciate some tools to consider while putting together your own formula. As I see it, there are 3 main parts to be set up for success:

First, FUEL! Think about how you are filling up your tank before the meet, as well as what you are putting into your body throughout the day (or couple of days). 

Our bodies NEED carbohydrates, and they need to have them when you wake up in the mornings. Breakfast quite literally means "breaking the fast" of not having food since the night before. You need to eat something in the morning before even heading to the pool for warm up. 

In addition to carbohydrates, our bodies need to have protein to help feel full and encourage muscle recovery following hard work. The goal is to have ~4x the amount of carbs compared to protein when choosing a meal or snack to eat. If you are curious about what types of foods are best for breakfast / snacks, please contact me!  

Eating throughout the day will help your body to have energy while trying to race. When you only eat breakfast (and maybe not even enough because of nerves), our body is running on an empty tank. Not replenishing carbohydrates (our main source of energy) will not end up well, and often times we see people "bonk" at the end of their races. When we don't give our bodies carbs to use for fuel, it turns to breaking down muscles - not ideal when we are attempting to use them for speed and power!

Second, HYDRATION! Even though you are surrounding your body with water, you still sweat and need to replenish - especially if the meet is multiple days/sessions. 

I have always thought it to be funny that as athlete's in a sport primarily surrounded by water, we still need to hydrate. Isn't reverse osmosis a thing? Knowing that you may not feel like you are sweating because of the water surrounding you is even more of an urge to drink water. Many people don't like the feeling of water sloshing around in their stomach, so taking small, frequent sips throughout the meet will help you to absorb the water without that feeling. 

For those wanting to take hydration a step further, sports drinks can occasionally be helpful following longer races or multiple events in a short period of time. They do contain sugar, but that is what we want them for. The quick acting carbohydrates are what give the energy in an "easy to digest" form. They also have electrolytes, such a sodium and chloride (what salt is made of and what we lose when we sweat) to help restore the appropriate balance. 

Third, WARMING UP! This may seem like a "no, duh!" statement, but often times, swimmers do their main warmup at the beginning of the session and then don't properly prepare their body for a race the rest of the day. 

While warming up at the beginning of the session is important, keeping your body warm and getting your muscles ready to race is almost MORE important. Thinking about the amount of warm up we do in the pool during practice prior to the "main set" is definitely more than most swimmers do for warm up the day of the meet. And then, often times sit around waiting for their event. 

Finding something to do right before the race - either in the water, on land, or both - is what will set you apart from your competition. Getting your muscles woken up before diving into the water allows you to be at peak ability immediately after the starter sounds. 

Now you might be wondering how these 3 parts play into the day for you as a swimmer, or parent! Here are your action items:

Swimmers:

- Make a plan to eat something for breakfast the day of the meet before going to the pool. It doesn't have to be big, but something for your body to have quick energy upon arrival for warm up. 

- Plan to have snacks that you enjoy, but make sure they have a carb + protein element in them. 

- Bring water and/or a sports drink, but remember - sports drinks do NOT replace eating food!

- Prepare with warm up at the beginning of the meet, as well as throughout the day. This doesn't have to be something long or tiresome, just something quick! 

Parents:

- Encourage breakfast before the meet, but don't force it! Provide snacks that are small, easily digest-able, and travel well!

- Help your swimmer to arrive on time (or preferably early) for all warm up sessions. Missing out on even 5-10 minutes of warm up can limit their ability to properly prepare for their races! 

If you have any questions about these 3 themes, or want more information, please don't hesitate to contact me at akcoachsam@gmail.com. Good luck to all athletes competing this next month! 

-- Coach Sam