America Peals

In gracious form, JJ wrote two pieces for me on open water swimming. As the Paleo diet is crucial to CrossFit performance, I queiried JJ on the import of a swimmer’s diet especially prior to competition.

Open Waters: Diary of a Swimmer Part Deux

BY JJ LESLIE

Having an overall focus on safety is important, because a swimmer from the beginning of the race until they step back on dry land is constantly fighting oxygen debt. Distance runners used to comment when they cross trained with me that swimming “is a different sort of breathing.” It’s true in a way. Like in all athletics, your body in swimming is learning how to do more with less available oxygen. The added factor is that swimming technique does not always make air available, even in small quantities. The lateral breathing of the front crawl stroke is meant to allow the body to take in as much air per stroke as possible. But, then you have to stick your head back down into the water until your arms rotate around again. There is not really an opportunity for a second breath. But, if you are not conditioned to that type of breathing, you body is going to start to rebel quickly, leaning on it’s defenses. Hydration is key to fighting this. The number one knockout for most open water swimmers is a muscle cramp in a major muscle group, usually in the legs. The pain begets an element of panic, since the water does not allow a good place to prop a leg up to stretch a hamstring. Hydrate to give your muscles the water to stay fluid, and the sugar to process what air can get to it.

For me, I employ a high protein, relatively low carb diet in my daily life. For my body type and age, this more about supporting the recovery process from exercise than anything else. I just want my body to be ready for the next time I hit the pool, or the gym. I don’t adjust that at all before a race. I add Gatorade, the old school Green stuff, to my daily hydration routine about a week before the race. I try and maintain my eating habits, which is somewhere in the vicinity of 5-6 smaller meals in a day. I let my body accumulate extra carbs if the week is stressful at work, or I am feeling tired from workouts. The day of the race, I try and eat a normal breakfast, no more or less that what my body is used to having. I bring a couple extra bottles of Gatorade with me to the race, drinking them right almost to the start of the race. Post race, I try and grab the Gatorade and a Protein Shake within an hour of the end of the race. If this is not possible, I try to get a meal in of just about anything within that hour. My body is breaking down, and the race adrenaline is wearing off. My body is moving towards repairing itself, and like the race it initially wanted anything it could get it’s hands on. I am never more hungry then after a swimming workout, or after a race. Give your body whatever it wants (within reason), and then return to your regular diet. If you are conditioned to a diet, your body will be asking for it, but don’t be afraid to sample the free fruits, cookies, and clam chowder being served by local restaurants at the race (as they are often sponsors.)

Over the years of swimming, the phrase “catching a piano” became swim-speak for watching a swimmer lose to oxygen debt in the water. You could watch the process and see the piano falling. AAt first, the swimmer would be swimming with a balanced technique, bi-lateral breathing every third stroke. Then it would happen. He’d start to breathe every stroke on one side. Though this allows for great oxygen delivery, it unbalances the stroke, as it moves the body off center. If he is breathing every stroke on his right side, his left side is suddenly working harder. His legs stop kicking with a regular beat, making his hips sink down a little, throwing the body off horizontal. This allows more oxygen to go to the arms, but are working harder now to maintain forward motion. He starts paddling his arms faster to get to the breath faster, thereby using every last bit of the extra air he might be getting. His forward motion falters, slows down, and for the rest of the race you see him struggle to keep going. His competitors pass him like he is standing still. He caught a piano.

Hydration is not the only factor to avoid catching a piano, but it is an important one. It affects the overall safety of an open water swimmer in a race. Give your body what it needs, plus a little extra, and you’ll be ready for a race.