1.Get the right gear: Having the best swimming goggles is a must, try them on in the shop, don’t trust someone else’s opinion. Ask yourself:
- Are the straps easily adjustable
- Are the lenses dark or light
- Check the lenses have anti-fog coating
2.Before the swim stand on the shore and have a look at the course, look where the floating buoys are, count them.
3.If you’re not a confident swimmer, start further back in the pack remember there will be others in the same boat as you.
4.Everyone gets nervous before the start. Take a deep breath, relax and settle into your stroke. Lift your head up every 3-6 stroke to site the buoy, stay focused and enjoy the experience.
5.Nutrition Post event
Commence rehydration with water, and continue for 12 hours
Check hydration levels continually (Urine color, odor, volume and frequency)
b) Phase 1 (first 4 hours post-exercise)
Ensure the intake of complex carbohydrates start as soon as possible to replace lost glycogen
Commence with water if gastric distress is an issue
Move to non- acidic fruit
Follow up with carbohydrate snacks (banana’s, melon, mango)
c) Phase 2 (next 12 hours)
Continue with complex carbohydrates, and ensure snacks and meals include protein and healthy fats.