I'm entered in my first long swim, the Potomac 7.5 mile race, on Saturday and have some last minute questions. Goal is to finish (I don't care if I'm last or if I set a new record for slowest finish; just want to get from one side of the river to the other).
I've never done a swim long enough to require a taper. When should I do my last long swim, or should I do only enough short swims and cross training to prevent lactic acid buildup? (I did 5 miles on Saturday, two on Sunday, took yesterday off). Should I take the two days before the swim off completely or do some easy swims/ cross training?
How often to stop for hydrating and feeding? I know some stop every half hour to hydrate and every hour to feed, but that seems like a bit much. Would every hour for both hydrating and feeding be OK, or is there a psychological benefit in stopping every half hour? And is it better to stop more frequently just in case? And what have you used for feeding? I've tried gel packs and Power Bars and Larabars at different times and they all seem to work OK. Would bringing some sort of hot or warm drink help with preventing hypothermia? And any advice on what to eat right before the swim?
My plan is to start out very slow and easy, about a 45 minute mile pace (don't laugh); I can pick up speed later if I want to and can. (I did a two mile race last Sept. at about a 38 minute pace). I'll probably do some breastroke to spare my shoulder and save energy, and going at a slow pace will save me for any current/ chop/ waves at the end. Fortunately there are no time limits on this race!
I appreciate any advice any of you have. Thanks!
Sandra
Parents
Former Member
Generally, when I taper, I cut back on the quantity of swimming, but I like to get in the water each day. For me at least, it's important to really maintain the feel of the water. So my suggestion would be to get in each day before the race and do some short swims -- maybe 2-3 miles on Monday/Tuesday, and dropping to a mile by Friday. Lots of easy swimming, maybe a few short sprints. I would say don't do any cross training (or at least any strenuous cross training) in the week before the event.
I'm not an expert on feedings/hydration, as I haven't done any swims longer than 4.5 miles (that might change this summer!), but I would really, really recommend hydrating, with fluids, at least every half hour, if not more than that. You probably don't have to eat as often, but fluids -- water, gatorade -- are really important, especially if it's hot out. I've made the mistake of skipping feeding stations in the first half of a race because I was doing fine at that point, but by the end, I really felt it.
Someone more knowledgeable than I can probably discuss gel packs and other such stuff -- I'm still figuring that stuff out! :) Good luck on the swim, and let us know how you do!
Generally, when I taper, I cut back on the quantity of swimming, but I like to get in the water each day. For me at least, it's important to really maintain the feel of the water. So my suggestion would be to get in each day before the race and do some short swims -- maybe 2-3 miles on Monday/Tuesday, and dropping to a mile by Friday. Lots of easy swimming, maybe a few short sprints. I would say don't do any cross training (or at least any strenuous cross training) in the week before the event.
I'm not an expert on feedings/hydration, as I haven't done any swims longer than 4.5 miles (that might change this summer!), but I would really, really recommend hydrating, with fluids, at least every half hour, if not more than that. You probably don't have to eat as often, but fluids -- water, gatorade -- are really important, especially if it's hot out. I've made the mistake of skipping feeding stations in the first half of a race because I was doing fine at that point, but by the end, I really felt it.
Someone more knowledgeable than I can probably discuss gel packs and other such stuff -- I'm still figuring that stuff out! :) Good luck on the swim, and let us know how you do!
