Seeing that George is back from Mexico and long distance swims are once again part of the board's consciousness i thought I'd ask about long swim nutrition.
I've found lots of reports of channel swims that indicate feeding once every 30 minutes is a common way to go.
On the other hand Penny Lee Dean in an article on the cataline channel swim website says that 8 ounces of fluid every 15 minutes is a good way to go, bearing in mind that stops should be less than 10 seconds.
I've tried that method and seem to have fair results with it. 8 ounces per hour was not enough though at 5.5 hours I got really loopy someone asked me a question and it took forever to think the answer through. I upped it to 10 to 12 ounces per 15 minutes or for the scientifically minded ad libitum at each stop. But 10 to 12 ounces is three gulps, rather than one or two. Meaning that my stops in practice have been up around 20 to 30 seconds. When I tried doing them faster I swallowed a lot of air, didn't swallow properly etc.
At any rate, I still have a month before the Tampa Bay Swim and am open to hearing what works for you.
Parents
Former Member
The most important thing is to train on what you will use for fuel for the swim.
Never Do Anything New On Race Day.
When I do long distance swims, I have my formula worked out. However I am also a type 1 diabetic, so this poses an added challenge.
For me, carb loading is a difficult challenge, but is worthwhile if the event is say 5 hours or longer.
Depending on the distance and conditions, I ahve a couple of formulas I stick to.
For shorter swims, 3 hours or less, I eat a balanced pre race meal of low GI carbohydrates and protein with essential fatty oils, and push the fluids a little more . (but not to super saturation point).
During the event I will fuel up every 45 mins of 45gms of carbohydrates. Usually a low GI (Glycemic Index) gel and 10 gulps from my camel back of a low GI sports drink. (I have measured out these gulps to equal 20gms of carbs plus the fluids). I find a camel back is excellent as my crew throw this out to me, and can then haul it back in as it is attached to a rope to the boat. The camel back is very easy to use especially if the waves are large.
They also hand me an opened gel and then I either chuck it back, or let it go and they fish it out with a small fish net.
If the event is over 3 hours, then I refuel after the first 2 hrs 30 (till then every 45 mins) every 30 mins and add a protein powder to the drink mix. Plus I have a variety of flavours of the gels to break the monotomy.
This formula works well for me, the longest I have swum is 34km no wetsuit and was well fuelled and hydrated, excellent energy even when battling the waves. I have stayed with this formula for the past 6 years, works from marathon distances to shorter events like a 5km swim. For most open water swimmers, a refuel in a 5km race would not be necessary, however I have to refuel which is very costly time wise so I have become quick at the gulp method!
I don't chew, much too timeconsuming! You can get good fuel from a few gulps! But post event I will certainly exercise my chewing muscles!!
It is a matter of trial and error of what you like and what works for you. Go to a triathalon store and get a few sample packets of all the different brands and try them. There are many different gels as well so test those as well.
Good Luck.
Happy training!
Kiwi
The most important thing is to train on what you will use for fuel for the swim.
Never Do Anything New On Race Day.
When I do long distance swims, I have my formula worked out. However I am also a type 1 diabetic, so this poses an added challenge.
For me, carb loading is a difficult challenge, but is worthwhile if the event is say 5 hours or longer.
Depending on the distance and conditions, I ahve a couple of formulas I stick to.
For shorter swims, 3 hours or less, I eat a balanced pre race meal of low GI carbohydrates and protein with essential fatty oils, and push the fluids a little more . (but not to super saturation point).
During the event I will fuel up every 45 mins of 45gms of carbohydrates. Usually a low GI (Glycemic Index) gel and 10 gulps from my camel back of a low GI sports drink. (I have measured out these gulps to equal 20gms of carbs plus the fluids). I find a camel back is excellent as my crew throw this out to me, and can then haul it back in as it is attached to a rope to the boat. The camel back is very easy to use especially if the waves are large.
They also hand me an opened gel and then I either chuck it back, or let it go and they fish it out with a small fish net.
If the event is over 3 hours, then I refuel after the first 2 hrs 30 (till then every 45 mins) every 30 mins and add a protein powder to the drink mix. Plus I have a variety of flavours of the gels to break the monotomy.
This formula works well for me, the longest I have swum is 34km no wetsuit and was well fuelled and hydrated, excellent energy even when battling the waves. I have stayed with this formula for the past 6 years, works from marathon distances to shorter events like a 5km swim. For most open water swimmers, a refuel in a 5km race would not be necessary, however I have to refuel which is very costly time wise so I have become quick at the gulp method!
I don't chew, much too timeconsuming! You can get good fuel from a few gulps! But post event I will certainly exercise my chewing muscles!!
It is a matter of trial and error of what you like and what works for you. Go to a triathalon store and get a few sample packets of all the different brands and try them. There are many different gels as well so test those as well.
Good Luck.
Happy training!
Kiwi
