Swim Serpentine, 2 mile swimming at Lake Serpentine in London is in many lists of runners wishes for a reason … London’s classics.
The London classics are made up of the London Marathon, Ride 100 (a 100 mile bike ride from London) and the swimming serpentine. And like many others, I only have swimming to complete to win that elusive ‘classic’ medal.
I have signed the real leg to swim in the last two years, but one year it was channeled due to the funeral of the queen, and last year the algae levels were almost dangerous levels and, therefore, the consolidated ones were sacrificed (it was two weekly and I was born and I was born and I.
For me, a two mile swimming is far. As a little scary away. My plan is to swim next year with my friend Tam and give me a decent amount of time to train it!
Swimming nutrition: how to feed for swimming serpentine
For those who train to swim Serpentine this summer, or other long distance swimming, including Ironman, Henley or Swiming/Swimming/Swimming events, hopefully, this is a useful guide for training …
I talked to Lara Giusti, co -founder and director of Veloforte about swimming feeding in this week of this week of the cook cat run podcast. You can listen to the episode here, and buyers not the first time can save 10% in XMiles with Code Therunnerbeans and for podcast listers/repet clients, in August you can save a 10% discount on velofort with Code Cooketrun.
How does fuel differ to swim with race and cycling?
So the joy of running and cycling is you have all tohele wonderful pockets to shove your energy products in, whether it’s in your running Belt, hydration pack, running shorts (my current slants with doble pockets) bag on your bike, sote running for long and cygh for Long and cycling for long and cycling for long and cyling for long and cycling for long and cyling for long and cycling for long and cycling for long and cycling for long and cycling for a long time and bicycle for a long time and bicycle for a long time and by bicycle for a long time and bicycle for a long time Pockets With swimming, it is much more difficult: whatever you will feed in the need to be in a waterproof package, it must be easy to put it in your neoprene suit or in your swimsuit, very fast to access, easy to open and in Liquidat.
What we see is that many people who swim tend to focus on the previous fuel and fuel supply.
Usually, very long swimmed have help stations or are compatible, so they are 90 -minute ITS swimming that could because to have a fuel in the mid -sweater like a gel. To swim under that, if you are directly feeding on the pre and subsequent swimming, you should be absolutely well.
Why are I thirsty for my swimming?
There is a wrong idea because you are in the water, do not worry. Absolutely sweat! And so special if you are training in a pool with heating, it will be sweating, you will lose vital electrolytes and will necessarily be so aware of that. Therefore, it is really important to be aware of its electrolyte load.
The previous grid with electrolytes before swimming, either on your own or with some carbohydrates, can help with hydration. In addition, you can keep a bottle on the side of the pool and have a drink between the sets. If water swimming is open, you can think of taking a gel with electrolytes in (all velofort gels contain electrolytes) or return to a spring with a bottle if possible!
In addition, having a mixture of hydration as part of its recovery can help avoid any dehydration after WIM.
For those who take ultra distances, you must have support ships, etc. that can power hydration and fuel. It is Alla Planning and Training Your Gut to know exactly what he needs.
Should you practice while swimming?
Training your instinct to run is something that I really defend and makes sense that the same is true for swimming, and in reality simply practicing how to feed while swimming!
If you are planning to have a child in halfway or half of your bathroom, you would suggest in your longest swimming training, even if you are in the pool.
You don’t want surprises on the day of the event. It is difficult to coordinate, step on water, open a gel, mud. What do you do with the package? So push it to your swimsuit or neoprene suit, you must practical and you should know how you feel when you can’t touch the background, and when you are a little breathless. So practice absolutely in your training. Even if you are making a shorter training swimming, it still practices fuel.
And where you are going to put it, whether it is in the sleeve of your neoprene suit, stuck in your swimsuit or put in your neck if you wear a neoprene suit.
Should you load carbohydrates to swim Serpentine?
Just even if I can feel it, 2 miles is not the equivalent of a swimming marathon. So, while you want to make sure that your glycogen stores are overcome by increasing their carbohydrate intake in the days before your event, you do not need to load carbohydrates as it does for a marathon race!
In the three days before your career, you want to increase the amount of carbohydrates in your meals and snacks: add an additional spoon of pasta, another slice or roasted or granola, add an additional cereal bar or fruit bowl as a snack. Your body can only store enough carbohydrates for 60-90 minutes of exercise, so if you are going to be close or on that, we want to make sure that your carbohydrate stores (glycogen stores) are previous high. Then, taking a meal focused on carbohydrates the night before and the morning, plus a carbohydrate snack an hour or so before (depending on its event moment).
What to eat before swimming
It focuses on carbohydrates with a small amount of protein and some healthy fats. It should be something you have eaten before and know that your stomach can tolerate. There are no surprises on the day of the event!
So, if you love oatmeal, take a oatmeal, but add some peanut butter or Greek yogurt and a little fruit like a banana or berries there, in addition to a little honey for additional carbohydrates. If you prefer eggs, have eggs in toast or a bath plus a banana. Have this 2-3 hours before your career. Or if you are swimming, it is later in the day, have a sandwich or a paste bowl, but make sure you have practiced this in training!
An hour or so before your swimming has a carbohydrate snack, such as an energy bar or a carbohydrate drink, as well as an electrolytic drink. If you like caffeine, which will surely take that about 30-45 minutes before starting so you can achieve maximum performance in the mid-campaign! The caffeine takes 45-60 minutes to enter its system and works for approximately 3 hours.
20 minutes before you can drink half gel, some carbohydrate drink or banana half if you can bear it.
Choose foods that settle well in your stomach, which you have practiced in training and have time to digest!
Do I need to feed while I am swimming?
If you have eaten a good amount of carbohydrates before your event, and you are swimming for 60-90 minutes, you should not consume any carbohydrate on the fly. However, if you think it will take you longer, or you feel when your carbohydrates are overcome (I mean, who is not?) So it is possible that you want to take a gel about an hour, or every 45 minutes.
Swim Serpentine 2 Miles of career The end time of the race seems to be approximately 1 hour 20 minutes, although the finalists generally take 40 minutes and 2 horses to cover the distance.
How to nail your recovery after wim
After your event, the most important thing is that you really take your recovery fuel. If the port manages to take the energy duration of 80 minutes, its glycogen levels are through the floor, it is in massive glycogen debt. Therefore, your focus on recovery nutrition must be the first more protein carbohydrates, idically within that 30 -minute ‘golden’ window. More fluids/electrolytes.
As soon as it comes out of the water, something hot to eat, which is the carbohydrate focused with protein, and restores its electrolyte electrolyte electrolytes or with electrolytes in its protein recovery milkshake. So, you know, that you have marked that box, you have started your recovery and then you have 2 to 3 hours to have a clean and balanced meal.
Do you have any advice for children or upper endings for the bar of people in a swimming challenge or just a child or a new one to boost swimming?
Try the Different Types of Fuels On Sacrifice. There Lots of Experts Or There Lots of Aspents of Aspents, where there are Verpentine, where there are Verpentine, where there are Verpentine, where there is Verpentine, where there is verpentine, and there. Normally, your swimming training will be in a lane or very few swimmers, in a lake or wherever, but having that volume of swimmers, the splash that is happening around you, the turbulence in the water, choose, something that you will enjoy the taste of you and you, and wait, you know, feel good in your digestion. So it’s about practice!
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