Hi all,
I am swimming in the 3.5 mile Beach to Beach power swim in St. John this weekend. So far, the longest event I have been in is 2.4 miles. My concern for this 3.5 mile is a good nutrition program pre-race and some ideas for nutrition during the race. I started cramping (feet, hamstrings) at the end of the 2.4 mile. I realize some of this could be related to my kick. However, if their is a way to minimize this with good race nutrition, I want all the advice I can get. I have something of a program I follow. However, I don't want to describe it. I would rather have the pros on this site give me a fresh perspective.
Thanks,
T
Thanks for the feedback. Let me tell you what I did. I decided that my typical pre-masters workout hydration wouldn't be enough. So:
Good pasta dinner night before race
Stretched thoroughly before bed
started drinking water the minute I got out of bed at 5:30am
2.5 hours pre-race I had cereal and bananas for breakfast along with a nutrition bar
45 minutes pre-race I took 2 Endurolyte capsules (Hammer Nutrition) along with a lot of water(per instruction)
Stretched prior to race
at the 1 mile water station I drank 2+ ounces of Hammer Gel and 12 ounces water
at the 2.4 mile water station I drank 2+ ounces of Hammer Gel and several ounces of a concentrated mix of Edurolyte powder in water (in small squeeze flask normally used for gel) and 24 ounces of water
The results: A little cramping shortly after the 1 mile mark. I relaxed my legs and the cramps went away. The gel must have kicked in because I felt a lot better and more energetic in the second mile than I did in the first. I restarted a very light 2 beat kick just as a balance to my stroke. As I went into the last mile and a half, I continued to feel very good. Kept a good pace (for me). Last two hundred yards I started a light 6 beat kick. No cramps. Finished and as I ran up on the sand....no cramps. Keep in mind, a few weeks prior I swam in the Hurricane Man (2.4 miles) in St. Petersburg and finished with major hamstring cramps.
So, I realize there are a lot of factors involved in whether one cramps or not and energy levels. And, I am a one rat study. However, I do believe my electrolyte and energy strategy worked pretty well and helped me complete the my longest swim yet. Now, I need to work on my speed. I finished in the middle of my age group.
T
Thanks for the feedback. Let me tell you what I did. I decided that my typical pre-masters workout hydration wouldn't be enough. So:
Good pasta dinner night before race
Stretched thoroughly before bed
started drinking water the minute I got out of bed at 5:30am
2.5 hours pre-race I had cereal and bananas for breakfast along with a nutrition bar
45 minutes pre-race I took 2 Endurolyte capsules (Hammer Nutrition) along with a lot of water(per instruction)
Stretched prior to race
at the 1 mile water station I drank 2+ ounces of Hammer Gel and 12 ounces water
at the 2.4 mile water station I drank 2+ ounces of Hammer Gel and several ounces of a concentrated mix of Edurolyte powder in water (in small squeeze flask normally used for gel) and 24 ounces of water
The results: A little cramping shortly after the 1 mile mark. I relaxed my legs and the cramps went away. The gel must have kicked in because I felt a lot better and more energetic in the second mile than I did in the first. I restarted a very light 2 beat kick just as a balance to my stroke. As I went into the last mile and a half, I continued to feel very good. Kept a good pace (for me). Last two hundred yards I started a light 6 beat kick. No cramps. Finished and as I ran up on the sand....no cramps. Keep in mind, a few weeks prior I swam in the Hurricane Man (2.4 miles) in St. Petersburg and finished with major hamstring cramps.
So, I realize there are a lot of factors involved in whether one cramps or not and energy levels. And, I am a one rat study. However, I do believe my electrolyte and energy strategy worked pretty well and helped me complete the my longest swim yet. Now, I need to work on my speed. I finished in the middle of my age group.
T
