I hope no one minds, but I could use your input. And if I repeat myself, it is for the benefit of any new people to this forum.
I am training for what I call an epic swim; a swim from the island of Roatan to Utila in August of 2008, the year I turn 60. The distance is about 19 miles. After months of not swimming by choice, I started re-training this past January 15th. Due to previous swimming injuries, I decided to not leap into it but to train smart (gradual yard buildup) so I don't have any downtime due to injury flareups.
In January, I only swam Monday-Wed-Fridays and the yardage started small. My total from Jan 15 to the 31st was 8,800 yds.
In February, I added a fourth swim day, Saturdays. I decided to make Mondays and Fridays drill and sprint days, and Wednesdays and Saturdays are distance days, many times I time them to see progress. My total yardage from Feb 1 to Feb 24th is 26,980 yds. There were 6 days in there the ocean was angry and the swims were of short duration.
Two weeks ago, I timed my 2nd 2 mile swim and it is down from a 54:07 to a 51:02 so I see progress, and not just in time but how trashed I felt hours after it. Last Wednesday, I timed a 1 mile swim and it was a 27:01 so that is rather slow compared to the 2 mile, but hey, we all have off days.
Since that time, I have been extremely fatigued, I actually did not swim this past Saturday because I needed the rest. It is difficult doing a load of laundry. Now, I do not take vitamins because there aren't any here but I plan on getting a suitcase full when I go home to Texas in April. Also, it is hard to hydrate during training because the little island kids steal my gatorade and water off a chair on the beach. But I am not sure how important hydration is for a mile or 2 mile swim, but when I get into the 4 milers plus and I am about ready to break into those, I guess I'll have to figure a way like wear them around my neck or something.
My questions are: do I need to incorporate periodization into my training routine (periodization is where you swim so many weeks on, and so many days off on a regular basis); what vitamins or replacement products would benefit me as I move upward into more mileage? The reason I am asking these questions is when I go home the end of April for a visit, I will be able to buy anything that may help my body regulate the training I am incurring. The only thing here is Gatorade and my problem with that is it may take so much of it, that my stomach will be sloshing around full of liquid; not a good thing.
Sorry this is long, but wanted to layout the groundwork. So, periodization, pros and cons? Replacement products? Vitamins-which ones?
Donna
Former Member
Donna
I have no advise,...I`m a newcomer to ocean swimming. But I`ll say this,....you are an inspiration to me.
From the heart
Ron Lockman,....pokey.
Hey Donna
You know that I am not from a swimming background but I do think periodization is very important. For example 3 build weeks and one recovery week with the mileage at 50%. Especially as we get older we need the recovery time.
I would make sure that you don't have some virus or other thing if you're still feeling fatigued. As for your vitamins, I'm not sure about swimming but i imagine that keeping up with your daily requirements and adding in b compex and c and extra vitamin e is not a bad idea. Studies have shown that runners need more iron than non runners but i don't know about swimmers.
Hydration is always important. When Paul and I did the 5 miler they stressed how important hydrating was, and they were correct. better to hydrate earlier than later. for your nutrition, you'd have to see what works best for you. in swimming, gel and water has been best for me. i water down hammergel or have some packets in my suit.
no great advice but if doing a load of laundry fatigues you, it is something to pay attention to.
good luck and let me know how you're feeling
mary
ps-just saw your photo and comments in the USMS mag today!
Thanks so much Ron and Mary for your encouragement and input. Mary, what is ironic is the day after I posted this thread, I had the most wonderful 1-1/2 swim and felt like I could have swam all day long; felt powerful. So, I think that the fatigue is a result of all the training days. And I am only training for 4 days a week, but I do recognize my body isn't 29 anymore.
The more I hear about periodization, the more it interests me. I do, however, on Mondays and Fridays reduce my yardage significantly and do drills, sprints, breathing patterns; this mix and match seems to be working for now.
When I get home to the States next month, I'll order lots of different products that I can use to hydrate. I also understand there is a small bladder type device one can stick in the swimsuit to have fluids readily available. If anyone knows where or how to order this, I'd be grateful. I think someone named Platypus makes it.
Cheers,
donna
Hi, Donna.
The periodization that works for me (now that I'm beyond the young kid / fast recovery age) is a 3 week build followed by a full week of recovery. The key mindset I have for the recovery week is "no muscle tear down". It's a full week of easy swims or other workouts where you are not stressing the muscles but allowing them to heal from the stress of the three prior weeks. I do 3-4 easy workouts that week of no more than half my building distance. No over the top sprints, and no weight training. Recovery! I find this gives me both a physical and mental break that helps make the 3 build weeks just that much more effective.
The other thing that I have found is that for workouts over an hour or so long, I use a recovery drink within 30 min of completing the workout. This has helped me replace depleted energy stores so that I feel good much faster and can go at it again the next day! I use Cliff Shot Recovery drink and it's been a key element of my distance training. If you can't get that, even a SlimFast has a pretty good mix of protein & carbs for a recovery drink.
Keep up the AWESOME training and you mind on your long range goal!
Thank you Paul for the information; information I trust because you are a triathlete. I know there are loads of replacement drinks out there, and one can spend an awful lot of money for them, I am wondering if I ought not to keep it more simple; like in the good ole days.
I do know I need more downtime and right now (haven't swam since Saturday) I am down due to a sore throat/bad cold, but that's okay. This is only day 3 I haven't swam and know I can use the rest.
I think it makes sense to do 3 weeks on, 1 week easy, especially as the mileage starts piling on. So after the triathlon here next week, I will begin that kind of approach!!!
Cheers,
donna
Donna,
Regarding hydration, ~30min before swimming across the Chesapeake bay (4.4 mi), I usually start downing a 32oz gatorade. That, after drinking one the night before, and keeping the water bottle handy that morning... seems to help. And would keep the rascals from enjoying your beverages!
