Morning training – what to do about breakfast

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Early morning swimming is tough enough as it is, there is not one person who finds getting up abnormally early to jump in a cold pool an easy task!

All swimmers and athletes know that it is advised to eat about 2 hours minimum before starting a workout and never eat just before training or a competition. Anyone that has done this will have probably suffered the consequences of nausea or stomach pain!

So rather than getting up when you have only been asleep a few hours most swimmers will skip eating completely to solve the problem. However not eating at all before training or racing can affect your ability to exercise and low the amount of energy that your body can store.

Want to know how to eat breakfast without needing to get up at 3 in the morning? It’s so simple, have a snack before you swim and then enjoy your breakfast once your training is over. Pack up breakfast the night before so when rushing about at 5am you can nibble on a snack in the car on route to the swimming pool.

Our snack suggestions:

  • A banana
  • A cereal bar
  • Crackers
  • Nuts and raisins

Studies have shown that those who eat breakfast manage to keep a lower body weight than those who don’t eat breakfast. So swimmers who are trying to maintain a good figure for racing this is a must do rule.

What we recommend as your after training breakfast:

  • A bagel with peanut butter
  • Pancakes and syrup
  • Cereal with natural yoghurt or milk
  • An egg sandwich
  • A nutrition shake is pushed for time after training

All of these snack and breakfast suggestions will replace the fluid and energy lost from a hard workout. Don’t forget to enjoy a drink with your breakfast too.

Sore, itchy or stinging eyes?

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Do your eyes sting, itch or are sore during or after you swim?

I always blamed it on the chlorine content of the swimming pool, saying there’s too much chlorine in the swimming pool and it was making my eyes burn. In fact, I was totally wrong! My eyes burning, stinging or itching when I got out of the pool was more than likely down to there not being enough chlorine in the swimming pool.

If there was no chlorine in our swimming pools at all, the likelihood is that we would get ill from it as the chlorine makes the water safer for swimmers. So a low level of chlorine can actually results in sore, itchy or stinging eyes due to the germs not being killed. Let your swimming pool attendants know that you are suffering with this and see if they can offer you any advice or if they are going to take a look at the chlorine content of the pool. What you and your friends can do is to take a shower before you enter the pool as it reduces the amount of matter which go in the pool (such as dead skin cells, perspiration etc). The less germs in the pool the better as it can be these which can irritate your eyes.

Of course this may not be the only reason that your eyes can suffer so your best bet is to take a trip to your local doctor and let them know you are a regular swimmer.

Asthma and Anti-Doping Regulations

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1 in 7 children and 1 in 25 adults suffer with asthma here in Great Britain. Those who suffer with asthma often worry about taking part in a new sport in case it brings on an asthma attack.

Swimming is often a sport that asthma sufferers excel at and it shouldn’t be something that can stop you from becoming a brilliant swimmer.

Types of Asthma Medication

There are 2 types of asthma medication – preventers and relievers.

Preventers (brown or white inhalers) literally do as they say on the tin and if taken regularly can prevent asthma attacks from occurring. Asthma prevents work by lining the airways so they become less narrow when triggered. These should not be used to treat an acute attack as they don’t bring immediate relief.

Relievers are designed to open up the airways after symptoms have begun appearing of an oncoming asthma attack. However, in sport a salbutamol inhaler (blue Ventolin) can be used to prevent asthma attacks if you think that your training will cause an attack. Take your reliever about 15 minutes before training, about the time you arrive at the swimming pool, and this should cover you for 2-3 hours. This also means that you won’t need to repeatedly use an inhaler whilst at the swimming pool or during training.

Doping Regulations

Doping is the action when athletes take drugs or medicines in order to enhance their performance whilst taking part in sport.

Over use of inhalers can cause anti-doping alarm bells to ring so ensure that you are only using your asthma medication to the recommended dose.

If competing at ASA or British Swimming national events you must declare use of an inhaler as well as any other medication taking. You can do this by filling out there Medical Declaration Form. It is very important that you do this to avoid breaking any of the anti-doping regulations.

Our tips on coping with asthma as an athlete

Speak to your doctor about preventative measures and avoiding common triggers of asthma attacks.

  • Speak to your doctor on how to recognise an oncoming attack and how to treat it in an emergency.
  • Make sure you inform a coach if training as part of a team or a lifeguard if swimming alone , just to give them the heads up if an attack comes on. Let them know what it is you usually do and how to use any medicines that you need.
  • Warm up well before you begin exercising for at least 10-15 minutes as this slowly increases your breathing rate.
  • If the air around you is very cold (such as in an outdoor pool) then do some land warm ups with a scarf around your mouth and nose as this moistens the air you breath in.

If it helps, the Olympic swimmer and national heroin Rebecca Adlington suffers with asthma. Does asthma hold her back!?

How to find your nearest swimming club

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If you want to start learning to swim or if you are wanting to take your swimming to the next level then the best place to head is to your local swimming club. Most swimming clubs will have teams or lessons depending on your ability and what it is you want to achieve.

The first place to go is to your local swimming pool. Most swimming pools have a local club contact or can advise you on who to speak to. If you are from a very quiet or remote location then you may only find basic swimming lessons. If you live within a town or city you are guaranteed to have a swimming club close by and in your area.

The ASA is the Amateur Swimming Association, a group which coordinate many swimming events and have a heavy club involvement. These would be your next stop as they have their own swim schools directory which is ideal if you are on the search for swimming lessons. There are 1151 swimming clubs within the ASA and this page can take you to find swimming clubs in your region.

Swimclub UK is an online forum for swimmers which is open to all kinds of swim related questions. If you are struggling to find anywhere, why not post a question on the forum and you might get a good response.

Make your own anti fog goggles

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Swimming goggles are one of the most important parts of your swimming kit, second to your swimming costume or trunks! They protect your eyes from damage and of course allow you to see where you’re going underwater.

One of my pet hates are goggles that fog up! Most goggles you buy today have a coating already on to prevent fogging but often the coating doesn’t last quite as long as the goggles. The anti-fog coating can be easily wiped off without even thinking (I’m guilty of this) and before you know it you have a pair of goggles that have fogged up by the time you’re at the other end of the pool!

One of the easiest solutions is to get yourself an anti-fog spray or liquid as you can keep it in your bag and re-coat when necessary. Just ensure when buying the anti-fog treatment that it is designed specifically for swimming goggles and isn’t, for example, a scuba mask anti-fog treatment. For example, the Aqua Sphere Anti Fog or the Cressi Anti Fog Spray will easily do the trick.

Fancy making your own anti-fog goggles at home? Why not give these ideas a go:

Toothpaste – a tiny dot of toothpaste on the inside of your goggle can prevent fogging. Just dot, wipe and buff with a towel.

  • Shaving cream – A small drop of shaving cream, wiped and then buffed with a towel can prevent fogging.
  • Saliva – a cost free solution! Lick or spit on the inside of your goggle lens, rub around and then rinse for a temporary solution.
  • Baby shampoo – apply a small drop of baby shampoo to the inside of your swimming goggles, wiped around the lens and then buffed keeps clear vision.

Try these things out and find out what works best for you. Got your own anti-fog treatment? Let us know in the comments box below.

Swimming tempo training

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If you are a competitive swimming then you probably already have a good swimming technique and have good levels of fitness. So what can you do to take you swimming training to the next level?

Tempo training is designed to help you to develop your swimming and you can do this as a part of your regular training routines.

The first step is to work on the efficiency of your stroke, something you may even do already. This means maximising the distance with each arm pull and maintain that distance per stroke. It may take time to find a stroke rate that suits you and that you can maintain even when you’re tired.

There are some really useful training aids that you can get to help with tempo training. For example, the Finis Swimsense Performance Monitor is a swimming watch which can measure so many different things whilst you swim including stroke count and distance per stroke. You can analyse and review each session performance by uploading onto the Finis Swimsense Training Log.

The Poolmate Pro is another fantastic training aid which would boost your tempo training. This swimming watch isn’t quite as detailed at the Finis swim watch but can automatically count your laps and strokes, speed, distance, calories and efficiency as well as download onto your computer.

If you don’t want to invest in a piece of equipment then you can always try to watch a pace clock or counting in your head whilst swimming. But for me, I find I can’t focus on all these things whilst trying to count in my head and watch a clock and try to maintain a great technique!

Guys, do you need some advice on which swimwear to choose?

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There are so many types of men’s swimwear around today it’s a nightmare to know which type are ideal for your water sport and will suit your body shape best.

  • Briefs

These are the most traditional item of swimwear available and are available from the majority of leading swimwear brands including Speedo and Zoggs. They give the least amount of coverage but give the most support whilst in the water. Swimming briefs are ideal for regular pool use and training as they don’t cause heavy drag in the water and often come with a chlorine resistant material. Briefs are also a popular choice for racing and performance swimming as they are minimal fabric and close fitting.

  • Aquashorts

Aquashorts are similar to briefs but give a little more coverage, they are pretty much half way between a brief and a jammer. The short leg length allows you to have a great range of movement in the water and give little drag in the water. Check out the fabric type is looking for a pair that are sure to be long lasting.

  • Jammers

Jammers are a knee length swim short with a close fitting style and give much more coverage than aquashorts or briefs. These are a firm favourite with competitive swimmers in both training and performing. If needing a pair for swimming training or regular pool use choose a fabric with chlorine resistancy like the Speedo Endurance Plus fabric or Xtra Life Lycra. When performing it isn’t essential to have a chlorine resistant fabric but to have a fabric which is tight fitting and compresses the muscles slightly.

  • Swim shorts

Swim shorts are a hugely popular choice with leisure swimmers or those who spend time in and out of the water as they are often quick drying, sometimes offer UV protection for outdoor use and of course look great. Swim shorts can come in different lengths from knee length to board length.

Want to see our range of each product? Just click on the images to see all our mens swimwear in that catagory.

Choosing your swimwear

We know that men come in a lot of different shapes and sizes so it is important to choose swimwear best suited to your shape. Need some help?

• Tall and big? Then it isn’t so much the style of the swimwear that you need to worry about, but the pattern. Go for a block colour over a print and if you do choose a print then choose small patterns.
• Tall and thin guys are best suited to a baggy, board short style for the summer as this will help to bulk up your size a little if you are conscious of being thin. Just don’t go way over the top with the bagginess of your short!
• Those with a short and athletic build are better off going with a brief, aquashort or shorter length short to give the appearance of being taller. A low waistband with show off your abs but it’s best to avoid the long board shorts.
• Tall and athletic builds are lucky and can wear any style of swimwear. Just go for a great colour to match your skin tone.
• Carrying a little extra weight? Go for a loose fitting, board short style for spending time down the beach or relaxing in the sun and a swim short for leisure swimming as they will suit your figure the most.

New trend for aqua fitness workouts

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People swim in the UK. Some three million, in fact. That’s almost as twice as many swimmers as cyclists. Yet, so many people say that swimming is boring. All those swimming lengths. Up and down, up and down the pool.

The benefits of swimming are well-known and well-founded. The sport is non-impact yet, if done properly, offers a great all-over-body tone-up and a cardiovascular workout. Swimming, even at a gentle pace, will burn about 200 calories in 30 minutes.

And how about this?: Jogging in water will burn around 11 calories per minute, compared to jogging normally, which burns about 8 calories? This is because water is 800 times denser than air, so you use more energy to move about in the pool.

Now this might help you to understand why aqua fitness classes are on the up. Aqua fitness in the 21st century – as opposed to the aqua aerobics more commonly associated with older ladies in flowery swim caps – involves a mix of swimming and exercising in the pool, usually to music and led by an enthusiastic instructor. Classes include Aqua Zumba.

If your local pool doesn’t offer aqua fitness classes then you could do your own workout. Lots of people struggle with the perceived embarrassment of doing anything other than swimming in a swimming pool but the more people that take up a new range of aqua dumbbells and aqua belts the quicker an alternative pool workout will become the done thing.

The advantage of a pool fitness workout with dumbbells is that you can chat to a pal while you do the workout – and the session can be over in 20 minutes, giving you enough time before work, during your lunchtime or after work to fit in a quick session.

We’re predicting aqua fitness to be a fast-growing trend in 2012.

The many, many benefits of swimming

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Apart from the smell of chlorine and the “getting dried” in hot changing rooms afterwards, there seems to be very little in the way of downsides to swimming. Here, in no particular order, is a roll call of wonderfulness for the sport of swimming.

Swimming is great for an all-over-body fitness and gives your heart, lungs and muscles a great workout.

Swimming is also an excellent way to boost endurance and, according to research, the perfect activity for improving your immune system.

If you’ve injured your muscles or joints doing another form of exercise, and if you’re pregnant, then swimming is the ideal non-impact and non-weight bearing choice for continuing to stay in shape. Yes, we know, you could sit on the sofa and rest up while injured or pregnant but if you want to stay fit and healthy then swimming is highly recommended.

If you’re approaching your later years in life, swimming could be your best choice of exercise – and classes, such as aqua-aerobics, are ideal for improving cardiovascular health and mobility but without the high impact of activities such as running.

Swimming has a positive effect on your breathing and is therefore recommended for asthma patients.

Swimming is a top choice for children, too, with classes such as Aqua Babes or Toddler Tadpoles being a great way to introduce babies to the water in a fun and calm way.

Swimming can promote friendships and is definitely a fun activity, especially when you head along to a pool that has flumes, waves and rapids.

Regular swimmers reveal stress-relieving benefits. When you swim you can let your mind drift and your body relax, giving much needed stress relief for busy people.

Swimming can be combined with other sports, such as running and cycling, to offer great cross-training benefits. And if you enjoy all three activities, why not give the growing sport of triathlon a go?

Swimming is a bridge for all generations. Because the activity is accessible to all ages it means kids, mums and grans can all go swimming together (or indeed, kids, dads and grandpas… or any other combination!)

Year of the Comeback Olympic Swimmers?

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It seems that the lure of the London Olympics 2012 is just too much to resist for a whole range of “former” swimmers. As the big event approaches, the number of swimmers that are coming out of retirement – or out of the woodwork?! – keeps on rising.

Recent news revealed that 40-year-old American Janet Evans has decided to return to competitive swimming after a decade-and-a-half away from the sport. The last Olympics that Evans, who now has a five-year-old daughter and a two-year-old son, will be remembered for was in 1996 Atlanta Olympics!

Other names that have been popping up include Ian Thorpe, Ed Moses, Anthony Ervin and Brendan Hansen. These are all swimmers that the public will recall from years gone by – but now they are back in the frame and making a bid to compete at the London Olympics.

Just now, the well-named Thorpedo is bidding to make the Australian Olympic team. Another three Australian former medal-winning swimmers will also compete in this week’s national trials, including Libby Trickett, Michael Klim and Geoff Huegil.

But Thorpe is realistic. Although he has won five gold Olympic medals previously, he knows that it is tough making the grade for an Olympics swimming team. He is reported as saying: “The most realistic outcome of this is that I will most likely fail… I wish I had another six months to do this.”

Meanwhile, for Evans there’s another three months until the American trials for Olympic placement. But she’s anxious, too. She is juggling family life with swimming training and finding it very hard going. Evans is reported as saying: “The only question I have is do I have enough time. I get better every week.. but do I have enough time?”

Needless to say, the public will be looking forward to some great swimming heats in the London Olympics 2012, whoever is finally chosen to compete.