The swimming start is a bit of a fight, lots of bodies and arms in your way. It is important to start fast, so that means as high stroke rate as possible, Red Kick helps my energy levels and gives me the buzz I need to produce this.
The swim can really sap your energy levels, especially with all the other people in water with you, Multipower's Active range is perfect to enable you to maintain your energy levels before the race and during the bike, maximising your performance.
In a two hour + race, it’s important to keep your glycogen levels high throughout. I always make sure I have a 750ml bottle full of Multipower Energy Charge and two energy gels on the bike.
Will's product highlights:
> Red Kick
> Energy Charge carb drink
> Multi Carbo Gel
Will Clarke takes: Multi Carbo Bar |
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| (caffeine or creatine) Energy bar plus caffeine for a long lasting energy mix |
| Multi Carbo Boost |
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| Ready to drink energy gel to fight exercise fatigue |
| Iso Drink |
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| Isotonic drink with BCAAs, a thirst-quenching energy boost |
| Multi Carbo Gel |
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| Energy kick with PeptoPro peptides, an easy to use gel plus recovery kick |
It allows younger swimmers to develop all round athleticism and motor skills as well as providing them with variety. Nutrition is key to success, both in the water and training on land. Nutritional considerations for swimmers include:
Swimmers need to have a number of qualities to be successful whatever the distances involved. Some ideal pre-ride meals, eaten about 2 hours before the start could include any of the following:
Land training plays a significant part in a swimmer’s career. It provides the best opportunity to develop strength and speed and becomes an integral part of the entire training package.
Pre-training
It is important that the stomach remains relatively empty, especially before high intensity training as the demands of digestion can divert blood away from the muscles to the stomach causing cramping. Try and consume 100-200 calories immediately on waking, but in an easily digestible form. For example: 300-500ml carbohydrate, electrolyte sports drink such as Iso drink, an energy boosting great tasting drink. Multi Carbo Bar with caffeine offers a variety of carbohydrate sources which deliver instant, long lasting energy.
During Training
Fluid is vital in high intensity sessions and endurance training that lasts for more than 30 minutes. Studies show swimmers lose on average 600ml of sweat per hour. Re-hydrate with Iso Drink, a thirst quenching energy boosting drink.
Take on board carbohydrates to fuel sessions lasting longer than 60 minutes. Try a carbohydrate sports drink or Carbo Boost Gel with caffeine for an instant energy boost.
Start to re-hydrate and refuel as soon as possible after finishing a swim. This can accelerate recovery and reduce fatigue. Aim to consume a recovery drink such as Re-Charger with PeptoPro, containing optimum nutrients for maximum recovery. Choosing high carbohydrate foods with a high glycemic index (rapidly absorbed) straight after exercise can speed up recovery. Try the delicious chocolate Recovery Bar with protein to aid muscle recovery.
Again, in cold weather, a thermal bottle containing a hot drink can encourage you to drink enough if cold fluids don’t appeal, you will still sweat a lot especially when wearing several layers.
Racing
A perfect pre-race meal will only be perfect if a well balanced, long term nutrition plan is already in place. It can’t undo months of poor eating habits.
Take plenty of snacks, including protein and energy bars as well as isotonic and recovery drinks.
Nutrition for racing should be a continuation of normal daily eating patterns, but a few considerations are:
