PREPARING FOR COMPETITIONS
“Failure to Prepare is Preparing to Fail”
Before competition swimmers should be prepared physically, mentally, have the right equipment for the day and appropriate food choice. We achieve this through 100% commitment to training in all aspects and maintaining a positive attitude (Believers are Achievers). Before you go set a goal, and discuss with your coach how you attend to achieve it.
POOLSIDE PREPARATION:
Swimmers should arrive at the venue with plenty of time in order to post their cards and get their bearings. Change immediately and go to the poolside and locate the team or poolside coach. Once the team are all gathered on the deck you should start doing pre-warm up stretches. Swimmers should be ready for the warm up on time in their respective groups, make sure you maximise your time in the water to practice your stroke technique and turns (be ready to race after the warm up).
RACE PREPARATION:
Make sure you arrive at the venue with plans to achieve your competition goals. Ensure you report to the marshalling area with plenty of time ready to race (at least one full event before yours) with a water bottle, spare hat and goggles. Keep yourself relaxed and focused on the race and enjoy yourselves. After racing regardless of how you race report back to your coach for feedback.
Below is brief guide to equipment and nutritional requirements at competitions.
EQUITMENT
·small bag (many venues do not permit you to take large bags on to poolside)
·warm up suit and racing suit
·2 x hats, 2 x goggles
·2 x 1 litre drinks bottle (water)
·2 x towels
·Time cards (if applicable)
FOOD CHOICES
It is important to find what food you like, but as a general rule you need to consume complex carbohydrates the night before and morning of competition.
Morning of competition
Complex Carbohydrates - Porridge, Weetabix, Ready Break or Shredded Wheat
Toast, Muffins , Crumpets
Pancakes
Toast with tinned spaghetti or beans, peanut butter, honey
Try to get her to avoid sugary cereal as these sugars drop rapidly after an initial rise.
After the warm up or race you should consume some light food within 30 minutes. Sugary carbohydrates are best with protein if possible.
Some combinations are:
·Smoothie
·Milkshake
·Yop
·Snack Bars
·Mixed fruit and nuts
·Water/isotonic drink (Lucozade or powerade)
With 2 hours of competition or lunch she needs to consume more complex carbohydrates. Some Ideas are:
·Pizza with - Tuna, Chicken, Quorn
·Jacket Potatoes - Cheese or beans (avoid anything with mayo)
·Pasta - with low fat sauce
·Boiled rice, chicken risotto
·Fruit and veg, fruit juice
·Water/isotonic drink (Lucozade or powerade)
“Failure to Prepare is Preparing to Fail”
Before competition swimmers should be prepared physically, mentally, have the right equipment for the day and appropriate food choice. We achieve this through 100% commitment to training in all aspects and maintaining a positive attitude (Believers are Achievers). Before you go set a goal, and discuss with your coach how you attend to achieve it.
POOLSIDE PREPARATION:
Swimmers should arrive at the venue with plenty of time in order to post their cards and get their bearings. Change immediately and go to the poolside and locate the team or poolside coach. Once the team are all gathered on the deck you should start doing pre-warm up stretches. Swimmers should be ready for the warm up on time in their respective groups, make sure you maximise your time in the water to practice your stroke technique and turns (be ready to race after the warm up).
RACE PREPARATION:
Make sure you arrive at the venue with plans to achieve your competition goals. Ensure you report to the marshalling area with plenty of time ready to race (at least one full event before yours) with a water bottle, spare hat and goggles. Keep yourself relaxed and focused on the race and enjoy yourselves. After racing regardless of how you race report back to your coach for feedback.
Below is brief guide to equipment and nutritional requirements at competitions.
EQUITMENT
·small bag (many venues do not permit you to take large bags on to poolside)
·warm up suit and racing suit
·2 x hats, 2 x goggles
·2 x 1 litre drinks bottle (water)
·2 x towels
·Time cards (if applicable)
FOOD CHOICES
It is important to find what food you like, but as a general rule you need to consume complex carbohydrates the night before and morning of competition.
Morning of competition
Complex Carbohydrates - Porridge, Weetabix, Ready Break or Shredded Wheat
Toast, Muffins , Crumpets
Pancakes
Toast with tinned spaghetti or beans, peanut butter, honey
Try to get her to avoid sugary cereal as these sugars drop rapidly after an initial rise.
After the warm up or race you should consume some light food within 30 minutes. Sugary carbohydrates are best with protein if possible.
Some combinations are:
·Smoothie
·Milkshake
·Yop
·Snack Bars
·Mixed fruit and nuts
·Water/isotonic drink (Lucozade or powerade)
With 2 hours of competition or lunch she needs to consume more complex carbohydrates. Some Ideas are:
·Pizza with - Tuna, Chicken, Quorn
·Jacket Potatoes - Cheese or beans (avoid anything with mayo)
·Pasta - with low fat sauce
·Boiled rice, chicken risotto
·Fruit and veg, fruit juice
·Water/isotonic drink (Lucozade or powerade)
Based at Swan Pool, we offer competitive and recreational swimming in a friendly environment for swimmers in North Bucks
Further information
Further information
Buckingham Swans
Swimming Club
Swimming Club
