Training Information
HOW IS TRAINING STRUCTURED?
With our younger swimmers the emphasis is firmly on a good grounding in stroke technique. Big and strong children may do well in short races with an imperfect stroke, but they will struggle as they get older, and a well practised bad technique will get more and more difficult to correct. For older swimmers emphasis is increasingly on building stamina, but stroke correction may be necessary on individuals, and some of this is built into the training in the form of ‘drills’. Achieving full swimming fitness does entail a lot of time spent swimming length after length of the pool; top swimming coaches are united in their belief that there is no substitute for covering adequate meterage. Training however is more scientific than this and our fully qualified club coach writes a session plan for each squad and often for individual lanes for each and every training session. These sessions form part of an overall program, which runs throughout the year- hence the importance of attending as many sessions as possible to derive the full benefit.
WHAT ABOUT GYM WORK?
Swimmers should not undertake gym training without specialist guidance. Misguided exercises that build up the wrong muscle groups can actually impede swimming performance, and excessive weight training at too young an age (below sixteen years) can be physically damaging. We do not currently have any training of this type. Land Training is very useful for swimming fitness, its principle benefit being improved flexibility .We have had this kind of training in the recent past but it is currently (2006) unavailable due to the lack of a suitably qualified volunteer to take charge of it; if one comes along we would love to get it going again.
ASA RULES RELATING TO DRUG USE IN COMPETIVE SWIMMING
Every swimmer must read the following documents relating to drug use in swimming:
BRITISH SWIMMING DOPING RULES 2006
100 percent ME ASA DRUG UPDATE
DIET AND SWIMMING
Diet is important part of the trinaing regime of any competitive swimmer as such it is recommended to read the following documents:
Nutrition Info for Competitive Swimmers
Nutritional advice for Competitive Swimmers
NUTRITIONAL ADVICE
The main source of energy during training is derived from carbohydrates, therefore, it is not surprising that high carbohydrate meals and drinks are essential to provide energy and facilitate recovery. The timing of meals and snacks, however, is important.
30 MINUTE RULE:
The muscles are most susceptible to restoration of carbohydrate stores within 30 minutes after exercise. Thereafter, the process becomes progressively more difficult. The swimmer should eat 50 – 100 grams of carbohydrate, whilst keeping fat ingestion low, as soon as training finishes, and definitely within the first 30 minutes after training.
The following are examples of appropriate snack foods and their approximate carbohydrate content.
1 Apple, Banana or Orange = 15 – 20g
Muller Rice = 20g
Nutrigrain Elevenses Bar = 25-30g
Fruit Shake or Smoothie = 25-30g per glass.
1 thick Jam or Honey Sandwich [no or minimal butter] = 50g
Malt Loaf [Soreen] = 18g per 1/8th of a loaf.
Fig Rolls = 13g per biscuit.
Other excellent snacks: Rice Cakes, Dried Fruit
After high intensity training it may be appropriate to have protein mixed with high carbohydrate. This may be achieved using known brand formulated drinks.
MORNING TRAINING
Have a snack item [examples above] with fruit juice 30 minutes before training, with breakfast 30 minutes after training.
GUIDELINES FOR EVENT MEALS
Before a race: High Carbohydrate/Low Fat meal 2-4 hours before the race. Suitable types of food include: breakfast cereals, porridge, bread, rolls, toast, fruit juice, fruit, rice cakes, plain crackers, boiled rice, potatoes, boiled pasta, dried fruit, oatmeal biscuits, plain wholemeal biscuits, muffins, and carbohydrate drinks. These are all examples of complex carbohydrates as these release energy slowly. Avoid simple carbohydrates [the sugars] as these release energy quickly but trigger the release of insulin, which can have a negative impact on performance.
A snack [examples above] may be eaten 30 minutes prior to the race.
If the interval between races is up to an hour: The swimmer should have a snack from the above list, with plenty of fluid, up to 30 minutes before the next race.
If the race interval is 1-2 hours: The swimmer should have a small carbohydrate/low fat meal.
If the rest period between races is longer: The swimmers should have a substantial meal no later than 2 hours before the next race [see before a race].
IMPORTANT:
As water is stored with carbohydrates it is essential that substantial amounts of fluid is drunk with meals and snacks.
February Fixtures
| Sat 4th February | BLACKPOOL AGE GROUPS |
| Sun 5th February | BLACKPOOL AGE GROUPS |
| Sat 18th February | Otters Home Gala |
| Sat 25th February | Micro A Gala |
Otters Notices
| Lancashire County Age Group championships 2012
3/4 March & 17/18 March 2012
Consideration times have been published
See Tina Bellamy for details |
| If you want to enquire or order any of the items from the shop you can contact: Janet Timpany on
07753168689. Or see her at Salt Ayre Link: SHOP |
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