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
Lane, Rob, and Susan,
Thanks so much for the advice - I appreciate it!
I'll have a support kayaker. The race director is giving a pre-swim supper the night before, and sent me his email, so we can go over feeding/hydration and race strategies before the race. I think I'll go with stopping every 30 minutes for hydration and maybe a gel pack every hour.
Been training with Gatorade and gel packs. As long as it's not a sickly sweet flavor, the gel packs seem to work OK. Have some Gu, but not sure about trying it (I spaced out and didn't get it until yesterday, so maybe I should just go with Gatorade since I've been training with that). I'll take bananas and power bars, but it's hard to imagine solids during a swim (will see how I feel during the race).
Water temperature will probably be in the 60's, so I'll be wearing a wetsuit for the first time. Past two days I practiced swimming with it, but had to stop at 2000 meters because I felt like I was getting overheated (the Y pool was 80 degrees). I'll probably do the same today, and then maybe take the day before the race off. I tend to feel strongest after a rest day. Actually, after I missed over a week of swimming, I felt stronger than ever when I got back in the water.
One more question - how much should your pace drop on a long swim? I did a two mile lake swim at a 38 minute pace, so what should I aim for on this 7.5mile river swim? When I applied, I estimated that it would take five and a half hours (based on a 45 minute pace), though of course this will very depending on current, wind, chop, etc.
Wish me luck on Saturday...
Sandra
Lane, Rob, and Susan,
Thanks so much for the advice - I appreciate it!
I'll have a support kayaker. The race director is giving a pre-swim supper the night before, and sent me his email, so we can go over feeding/hydration and race strategies before the race. I think I'll go with stopping every 30 minutes for hydration and maybe a gel pack every hour.
Been training with Gatorade and gel packs. As long as it's not a sickly sweet flavor, the gel packs seem to work OK. Have some Gu, but not sure about trying it (I spaced out and didn't get it until yesterday, so maybe I should just go with Gatorade since I've been training with that). I'll take bananas and power bars, but it's hard to imagine solids during a swim (will see how I feel during the race).
Water temperature will probably be in the 60's, so I'll be wearing a wetsuit for the first time. Past two days I practiced swimming with it, but had to stop at 2000 meters because I felt like I was getting overheated (the Y pool was 80 degrees). I'll probably do the same today, and then maybe take the day before the race off. I tend to feel strongest after a rest day. Actually, after I missed over a week of swimming, I felt stronger than ever when I got back in the water.
One more question - how much should your pace drop on a long swim? I did a two mile lake swim at a 38 minute pace, so what should I aim for on this 7.5mile river swim? When I applied, I estimated that it would take five and a half hours (based on a 45 minute pace), though of course this will very depending on current, wind, chop, etc.
Wish me luck on Saturday...
Sandra
