Some tips for the swim
Keeping “gas in your tank”
Fuel Along The Way:
by Debbie Bang
by Debbie Bang
It has been my experience and
other marathon swimmers' experience that the digestive
system of distance swimmers stops processing solid
food between 5 and 7 hours into the swim. This means
that you cannot eat after 4 or so hours of continuous
swimming as the food will sit in your stomach undigested
(not a nice feeling when swimming).
Everyone is different when it comes to refueling during endurance activities. Carbohydrates, protein and fat work really well for me in the early part of the swim. Then I switch to fluids only: blended peaches in syrup or other fruits, Gatorade and usually only water towards the end of the swim. I start the swim with whole-wheat pita bread, cut in quarters, with very little peanut butter and jam on it, or hummus and chutney. I also eat raisins and fig newton-like bars, and drink lots of fluids. Water or sports drinks are extremely important.
Joy Greene, the woman that introduced me to distance swimming, eats Jello, hot chocolate, plain chocolate (bar) and Gatorade. Liz Yetisir found that breaking every 30 minutes for fluid, and hourly for something to eat, worked very well for her.
The frequency of fuel breaks is different for everyone. Some literature that I have read suggests breaking every 15 minutes for fluid. . . but it's a bit of trial and error. I broke every hour the first year and that was not often enough; every 15 minutes the second year and that was too often.
You can do it!
Everyone is different when it comes to refueling during endurance activities. Carbohydrates, protein and fat work really well for me in the early part of the swim. Then I switch to fluids only: blended peaches in syrup or other fruits, Gatorade and usually only water towards the end of the swim. I start the swim with whole-wheat pita bread, cut in quarters, with very little peanut butter and jam on it, or hummus and chutney. I also eat raisins and fig newton-like bars, and drink lots of fluids. Water or sports drinks are extremely important.
Joy Greene, the woman that introduced me to distance swimming, eats Jello, hot chocolate, plain chocolate (bar) and Gatorade. Liz Yetisir found that breaking every 30 minutes for fluid, and hourly for something to eat, worked very well for her.
The frequency of fuel breaks is different for everyone. Some literature that I have read suggests breaking every 15 minutes for fluid. . . but it's a bit of trial and error. I broke every hour the first year and that was not often enough; every 15 minutes the second year and that was too often.
You will be amazed at how far
you can actually swim. Training is important, but
I had not swum farther than six miles before completing
my first 14-mile swim. I really hurt by the time
I was done, but I did it! Depending on the distance
that you swim, you are likely to hit a "wall" at
some point in your swim. It is not a pleasant experience,
but you will be able to swim through the wall.
Equipment Checklist
Sunscreen, extra goggles, towel, change of clothes for the end, extra bathing cap — I will be supplying the official 10th Anniversary bathing cap — anti-chafing cream (if needed), waterproof MP3 player (if desired or available), fluids / food for breaks.