First,
let's clear up a common misperception about swimming. What child
has never been told: "You can't swim within an hour after eating
or you'll get a cramp and drown"?
Despite
the heartfelt conviction of mothers around the world, this statement
has very little supporting evidence other than the fact that slightly
more blood is diverted to the stomach and intestines during digestion;
however, this has little physiological impact on an individual's
ability to swim.
That
said, swimmers are not immune from the normal gastrointestinal problems
that can plague all athletes who train shortly after eating. Still,
just as you wouldn't head out for a ride without food and fluids,
neither should you hit the pool without -- at a minimum -- your
water bottle.
Of
course misinformation, combined with the logistical challenges of
refueling in the water, often prevent triathletes from exercising
sound nutrition practices at the pool.
For
example: Unlike with cycling or running, it is impossible to eat,
drink and swim at the same time. There is no convenient way to carry
food and/or drinks while you swim. There is always the chance you
will swallow water while swimming, which can upset your stomach
and hamper digestion.
The
cold, hard facts
While
bearing the above challenges in mind, let's begin by examining the
practicality and efficacy of race-day swimming nutrition.
First,
note that except in an extraordinarily long event, such as Ultraman
in Hawaii, which requires each competitor to be accompanied by an
escort boat during the swim leg, the opportunities for nutrition
and hydration in the water are non-existent at most triathlons.
However, due to the cooling effect of the water (as long as the
water is not too warm and you are not wearing a wetsuit in water
above 72 degrees), most athletes tend to sweat less while swimming
than while biking or running.
In
addition, unless pre-race preparation has been poor, competitors tend
to be well hydrated at the start of an event. Both of these factors
tend to mitigate the need for substantial refueling during a triathlon
swim.
Nonetheless,
heed the following race-day swim-nutrition tips:
-
Start
off well hydrated with fully stocked glycogen stores by ingesting
easily absorbed calories before the event.
-
As
soon as you exit the water, start to re-hydrate by placing a bottle
near your bike or in your T1 bag. This is, of course, especially
important after an Ironman swim.
-
Once
on the bike, take in a few calories, depending upon what your
stomach is able to tolerate.
-
Use
the first few miles of the bike to settle into a rhythm, chipping
away at the nutritional deficit created by the swim. Do not get
overexcited and scrap your nutrition plan. Doing so will hurt
you later in the race.
Everyday
nutrition
Okay,
so we know how to approach swim nutrition on race day, but what should
you do in training? Should you swear off food and fluids to mimic
the mild post-swim nutritional deficit you're likely to experience
on race day, or should you refuel to avoid a workout bonk?
Many
athletes schedule their swim as their second or even third training
session of the day and, as such, are often never too far away from
being dehydrated unless they follow sound nutritional strategies
as a matter of course. As a result, it's imperative that you heed
the delicate nutritional balance required to maintain health and
support a rigorous training (and living) schedule.
To
this end, take advantage of the deck at your local pool to lay out
whatever you think you may need to eat or drink during a workout.
Unlike your long rides, where the next store could be an hour up the
road, in the pool, you're never more than a few yards from a sugar
boost.
A
water bottle and a gel should suffice for a 90-minute swim unless
you hit the water in an already glycogen-depleted state. If you're
planning another training session immediately following your swim,
however, then ingesting an energy bar or half a sandwich directly
after your cool-down will help to re-stock your energy stores.
It
can be useful to view your swim-workout nutrition not as a standalone
issue but, rather, as a part of your overall nutritional plan. While
you likely will be able to make it through a 3,000-yard workout
without eating or drinking, doing so can compromise your workouts
later that day. So train smart, plan ahead and eat up.
Coach
Steve Tarpinian is the creator of the new Swimpower DVD and the author
of Swimming for Triathlons. For more, visit www.swim
power.com.
