So I'm looking for a lot of different kinds of advice:
I first started swimming about 5 years ago during college, swam for (roughly) 2 years, and then had 3 years break while I was getting through a lot of transitions in my life. (Graduating college, getting a job, etc...) I started swimming again in February and have since lost about 40 pounds (and working on the 45th right now). However - this was not without a dietary overhaul, and lifestyle overhaul.
I now lift, coach/play basketball with a youth league, and swim, but with the summer approaching, I'm concerned about stretching myself potentially too thin (something I'm VERY prone to do). As the summer gets in to full swing, I have a basketball league, a slow pitch softball league, plus still coaching/playing, lifting, and swimming.
So the subject of this thread comes in - once I hit about yard 3000 of any given masters practice (some have been up to 4800 thus far) - my achilles, calves, ankles, etc all start cramping up like crazy and it makes it extremely difficult to finish any given practice. I eat at least 1 banana a day, drink roughly 1-2 gallons of water a day (difficult to keep track), and eat other high potassium foods consistently (avocados, plum prunes...).
So naturally - I have a few questions going forward (and these are just the start!)
1) Is there a solid resource that any of you use that helps you plan meals, balance your diet and minimize recovery times?
2) Where do many of you go to find good lifting programs that are going to keep things mixed up and are going to impact the full body?
3) I know rest is an essential part of growth during a workout program - is there a resource that you use to help you figure out what's the "right" amount for you depending on your activity level?
4) What are your feelings on things like Gatorade? I look at it mostly as sugar water and the only times I'm prone to drinking it is during meets when I can't really eat.
Thanks in advance! I appreciate any suggestions you may have!
Former Member
Lots of cramp remedies from bikers that may apply to swimmers:
www.roadbikerider.com/cramps.htm
My fav remedy from the web site--pickle juice. See: www.drmirkin.com/.../ezine050210.html
"The authors concluded that pickle juice tastes so bad that it causes a reflex from nerves in the mouth that inhibits the alpha nerves of the cramping muscle."
If you want to be entertained, read this science-based series on cramps--perhaps more entertaining than hype from sports drink companies. The authors bring up this point: if cramps are caused by some mineral deficiency, i.e. potassium, sodium, water, etc., why do most cramps occur only in the lower extremeties, calves, foot, hamstrings, and NOT all over the body? YMMV.
www.sportsscientists.com/.../muscle-cramps-part-1-theories-and.html
--mike
I still haven't figured out how to completely avoid them. Some combination of eating the right stuff before, drinking the right stuff, and avoiding either excessive amounts of kicking, lots of distance sets, and especially avoid spending time 'resting' by standing in a cool pool doing nothing. A guaranteed way to trigger them, is towards the end of practice to let yourself get cold in the water, then try doing some sprints.
I started drinking Smart Water immediately after work starting on last Tuesday - and it was a shorter practice, so I'm not sure how well it worked - I didn't cramp but I didn't swim more than 2950 that day. I'm hoping for a harder practice tonight to get a better feel for how its going to be.
Thank you again for all of your help! Seriously all of the details I've been given today have been simultaneously too much and perfect all at the same time! :-)
:applaud:
My two cents
1) Not really, just common sense. I worked with a dietician to reduce salt, but that's it.
2) I used to lift quite a bit in college, but these days it's all cardio and pushups.
3) No, just time. Over time I feel like I know what my body needs.
4) I drink half strength Gatorade during workouts, that's it. I probably do not even need it, so it's mental. I've read that it can be helpful for constant cardio or exercise over an hour to replenish electrolytes.
I am a bigger guy, almost 6'6" and about 226-232 depending on the day. I mention this because you said you have lost up to 45 lbs. I am not sure if size (muscle mass and weight) has anything to do with cramping.
I used to cramp quite a bit exactly where you mention, achilles and calves. I still cramp on Saturday morning (7 AM swim for 90 minutes rougly 4500 yards). During the week I do not cramp, where I swim at noon for one hour for about 3200-3600 yards. I get in about 3-5 swims per week, mostly the latter. After almost two years of this routine, I have come to the conclusion that insufficient diet and hydration are the reasons why I cramp most of the time.
During my weekly swims where I rarely cramp, I am well hydrated and nurished with breakfast, 120 ounces of water over three hours, and a PB&J before practice. During practice I drink as well, and hydrate after. On Saturday morning, I either A.) eat too much at 6 AM or B.) have not had enough hours prior to 7 AM to get my diet in order. I am still figuring out the right balance to not cramp around the one hour mark.
During practice, I drink Gatorade/Powerade/Heed (one of those three) at half strength, mixed with 8 oz of orange juice, and the rest water. So 32 ounces of fluid. My thinking is the electrolyte drink for endurance, OJ for potassium, and water to dillute because I don't like to drink full strength Gatorade during a workout. Immediately after practice, I drink chocolate milk and eat a banana. This buys me enough time until lunch.
It sounds like you are extremely active, in the pool, on land, in the summer heat, ect. I would be hydrating all the time with a similar schedule. Rest and stretch when you can, don't forget those. For swimming, stretch your calves and achilles on stairs prior to getting into the pool.
