tag:blogger.com,1999:blog-31121031402378030732024-03-13T20:17:37.943-07:00X-Cel Swimming NotesThis is a weekly blog for tips to help our swimmers with the proper nutrition and other helpful tips to help get their maximum performance at meetsCoach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-3112103140237803073.post-34057799039396416052013-11-01T06:54:00.000-07:002013-11-01T06:54:14.965-07:00Handling Failures and Disappointments<h3>
By Dr. Alan Goldberg//Competitivedge.com</h3>
One of the more important mental skills that you will need in your
mental toughness toolbox if you want to go far as possible in this sport
is a most unlikely one. <br />
<br />
<em><strong>The secret to your ultimate success in the pool lies in how you manage your failures and disappointments.</strong></em> <br />
<br />
Setbacks and failures will always be an expected part of your journey as
a competitive swimmer. You can't go from “bad” to “great” without a lot
of them. <br />
<br />
<br />
<h3>
THE VERY BEST SWIMMERS IN THE WORLD “FAIL BETTER” THAN EVERYONE ELSE. WHAT DOES THIS REALLY MEAN?</h3>
Each time you experience a bitter disappointment, fall far short of
your goals in that all important taper meet or you lose again to your
arch rival, whether you know it or not, you're at a critical mental
crossroads in your swimming. Which road you choose after a failure will
determine how much you improve as a swimmer and whether you reach your
BIG dreams! <br />
<br />
You can do what far too many swimmers do and get angry at yourself, use
the failure as evidence of your shortcomings and then emotionally beat
yourself up. Or, you can get curious about the meet and your races,
carefully exploring what went wrong and therefore what you need to do
differently next time. <br />
<br />
<br />
<h3>
THE WRONG ROAD – GETTING LOST IN YOUR ANGER & FEELINGS OF INADEQUACY</h3>
You know the drill. After the meet you hear your “inner coach” tell
you, “You suck! Your season was a total waste! You'll never get that
cut! You don't have it anymore! You should just quit!” Unfortunately
when you take this emotional road after failing, you'll completely miss
the valuable information that always accompanies failure. In each and
every failure we have, we are presented with an opportunity to learn
what we did that didn't work, and therefore, exactly what we need to do
differently next time in order to have a successful result. In this way,
you will always find the seeds of future victories within your defeats
and disappointments. However when you take this getting down on yourself
road, getting furious with yourself for failing, then you'll be left
directionless and discouraged, with little confidence and no motivation
to keep on keeping on. <br />
<br />
<br />
<h3>
THE RIGHT ROAD – GET CURIOUS ABOUT WHAT WENT WRONG</h3>
When you take the other road, when you temporarily set the anger and
other strong emotions that accompany failure aside and get curious about
what went wrong, then you put yourself into a completely different
headset. Your confidence will remain high and your motivation to improve
and get better will actually increase. Your curiosity as to what didn't
work and what you could've done differently will send you in a
constructive direction. This headset will insure that you quickly bounce
back from your failures, continuously improve and stay on track towards
your swimming goals.<br />
<br />
<h3>
NO ONE LIKES FAILING</h3>
I've never met a serious athlete who didn't hate losing with a
passion. However, the very best have figured out that what will hurt you
in your swimming career is not the losses, disappointments or setbacks.
These are to be expected and are quite necessary to reaching an elite
level in anything that you do, in or out of the pool. The real problem
here, and what will hurt you and seriously derail your swimming career
is how you respond to these failures. <br />
<br />
<br />
<h3>
GETTING UPSET WITH YOURSELF AFTER FAILING IS A COMPLETE WASTE OF TIME </h3>
It has absolutely no constructive value. It won't motivate or inspire
you to greater heights. It won't make you feel better about yourself,
and it will do absolutely nothing to help you correct any mistakes you
might have made that were responsible for your poor swims. Instead,
learn to approach your disappointments and failures with curiosity. Get
in the habit of asking yourself, “What did I do pre-race or during race
that didn't work?” and “What do I need to do differently next time?” If
you're not sure what you did wrong, then go ask your coach and he/she
can help you learn exactly what you did wrong so you can constructively
use your setbacks as building blocks to your ultimate success. <br />
<br />
<strong>REMEMBER: FAILURE IS FEEDBACK AND FEEDBACK IS THE BREAKFAST OF CHAMPIONS!</strong> Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-10196614779165817972013-11-01T06:50:00.001-07:002013-11-01T06:50:07.523-07:00The Magic of an Opportunity<div class="ModuleBody_USAS">
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The Magic of an Opportunity
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<h3>
BY Mike Gustafson//Correspondent</h3>
Imagine Doc Brown from <em>Back to the Future</em> came up to you and said, "Today you're going to set a world record. The only thing you have to do is race." <br />
<br />
You'd swim that day, right? You'd be the first person in the pool, warming-up, excited and ready to swim? <br />
<br />
World records aren't broken every day. The opportunity is rare. You'd take advantage of it.<br />
<br />
Unfortunately, time travel and Doc Brown do not (yet) exist. Swimmers
don't know what the future holds. Sometimes, we don't feel like
swimming. <br />
<br />
Instead of swimming that looming, ominous 1500m this afternoon, we'd
rather go to the beach. Or go shopping. Or take a nap. There will be
another day, another race, right? <br />
<br />
But you never know. Sometimes the difference between breaking a world record or not is simply showing up to swim. <br />
<br />
Take Kate Ziegler. At the Indianapolis Grand Prix, Ziegler told me that
on the day she broke Janet Evans' hallowed 1500m world record, she
didn't want to swim that evening. She wanted to go to the beach. She
wasn’t really feeling it. Fortunately, her coach convinced her to swim
that afternoon. The rest, as they say, is history. <br />
<br />
But what if she had gone to the beach? What if she never swam that day?
For whatever reason, the nuts and bolts were zooming in perfect harmony
that day. Would they realign? Could she repeat that same performance the
next day? Next week? <br />
<br />
What if she didn't swim that day?<br />
<br />
I was once told from the creator of "Friends" that the hardest thing to
do in the entertainment industry isn't getting your foot in the door;
it's being prepared when you're already in. <br />
<br />
People always get their foot in the door, but they rarely take advantage of it. <br />
<br />
It’s that old “elevator pitch” theory. You should always be prepared
when you live in Hollywood, because you never know who could be stuck in
an elevator with. Some of my friends went from assistants to executive
producers in 24 hours because they were stuck in an elevator with
someone like Rosie O’Donnell, pitched her an idea they had rehearsed,
and made the most of their opportunity. No joke. <br />
<br />
Swimming is similar. Any given lane at any given time is an opportunity.
"Give me a lane, anywhere, anytime," one famous swimmer used to say,
"and I'll aim for perfection." <br />
<br />
Sometimes, swimming is viewed in a linear path. You’d think, “Times will
get faster. Races will get easier. I’ll eventually get here, do this,
swim that, and by this year I’ll be where I want to be.” Swimmers
sometimes circle on the calendar, "This is when I'll swim my fastest.
This is the plan." <br />
<br />
But swimming is rarely predictable. It’s not this linear, easily-planned
calendar of time progression. It's more a chaotic fun house. It’s
opposite than what you’d expect. You swim fast when you expect to swim
slow. You swim slow when you expect to swim fast. One day, you could be
planning a trip to the beach, while your body secretly knows, “I could
be breaking a world record right now, this very second.” <br />
<br />
You never know when the swim of your life will happen. <br />
<br />
You can’t plot out the future. And unless Doc Brown swings by your house
and points out the highs and lows of your future swimming career, it’s
best to say to yourself, “Give me a lane, anywhere, anytime – and it
could be magic.” <br />
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Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-17513176424850485842013-10-23T09:01:00.000-07:002013-10-23T09:01:09.719-07:00Plaqued by Muscle Cramps?<h1 class="news-article-title">
<span id="cphBody_lblTitle">Plagued by Muscle Cramps?</span>
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<span id="cphBody_lblPublished">10/15/2013</span>
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<img alt="Muscle Cramps illustration. (small)" src="http://www.usaswimming.org/_Rainbow/images/_GenericStockPhotos/cramps148212076.jpg" style="border-style: solid; border-width: 1px; float: right; height: 108px; margin-bottom: 10px; margin-left: 10px; width: 144px;" />By Jill Castle, MS, RDN</h3>
Josh was a devoted swimmer and never missed a practice, morning or night. But he was having problems with <nobr><a class="FAtxtL" href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=5612&mid=11780#" id="FALINK_1_0_0">muscle cramps</a></nobr>. His calf <a class="MIVA_AdLink highYield frame" href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=5612&mid=11780#" id="MIVA_LINK_1_0_0" name="MIVA_LINK_1_0_0" target="_blank">muscle</a> would tighten up during laps, and it was painful. Sometimes it was his feet or a hamstring, or a side stitch in his abdomen. <br />
<br />
Like Josh, up to 95% of the general population are affected by
exercise-associated muscle cramps (EAMC). When muscles are in the
shortened, contracted state, cramps are more likely to occur. Muscle
cramping in humans occur more frequently after exercise or competition. <br />
<br />
Traditionally, most people think muscle cramps are caused by sweating
too much, causing dehydration and loss of important electrolytes like
sodium and potassium. Defining “sweating too much” in the swimmer can be
tricky, as many swimmers don’t feel sweat in the water. The common
advice to prevent cramps has been to load up on potassium-rich foods
such as banana or potato, or guzzle large amounts of sports drinks. <br />
<br />
But research has been slim in proving dehydration and electrolyte
abnormalities are the root cause of muscle cramps. This is partly due to
the difficulties in re-enacting similar exercise conditions causing
muscle cramping in the lab setting, and because they tend to be
spontaneous and unpredictable. Researcher Kevin C. Miller has found that
cramps in mildly dehydrated athletes who were minimally fatigued “were
not likely caused by dehydration.” <br />
<br />
Neuromuscular fatigue (muscle exhaustion), which stems from overuse and
inadequate rest, is another theory for muscle cramps. Muscle exhaustion
is on a continuum, so each athlete has his own point at which muscle
exhaustion occurs. Researchers believe the muscle exhaustion theory is
the reason some athletes cramp up and others don’t. When a muscle is
extremely tired, mechanisms within the muscle start to misfire. Small
nerves that should keep the muscle from over-contracting malfunction,
causing the muscle to bunch up rather than relax. <br />
<br />
What are the best solutions for preventing muscle cramps? <br />
<br />
<strong>Adequate Fluids</strong> <br />
Make sure you get enough fluids throughout the day; before practice,
during and after it’s over. For more about hydration, read this: <a href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&itemid=4255&mid=8712" target="_blank">Fluid for Thought</a><br />
<br />
<strong>Foods rich in potassium and sodium</strong> <br />
If you don’t eat a diet full of fruits, vegetables and dairy products
(or non-dairy substitutes), you may need to revamp your diet. Foods with
high potassium content are banana, potato, tomato, white beans, sweet
potato, chocolate milk and OJ. <br />
Nearly all foods have sodium, but good sources are anything salty like
pretzels or crackers (but watch the chips!). Just beware that immediate
relief is unlikely to occur—it takes time to digest food! <br />
<br />
<strong>Pickle juice</strong> <br />
Kevin C. Miller has studied the effects of pickle juice on athletes. He
suspects the vinegar in pickle juice, not sodium, activates the nerve
receptors in muscle tissue and disrupts the reflex commotion in the
muscles. More research is needed to prove this an effective course of
action, but those who have had success with it, swear by it. <br />
<br />
<strong>Training adjustments</strong> <br />
Out-of-shape swimmers who dive into intense exercise may struggle with
muscle cramps. Build up your mileage slowly, adding strength training
focused on muscles that have cramped in the past. <br />
<br />
<strong>Stretching</strong> <br />
Stretching is the most common advice and most effective for relieving
muscle cramping, but this might not be effective for heat-related
cramping. Develop a stretching routine as part of your workout to
minimize cramps. <br />
<br />
<strong>Sources:</strong> <br />
Miller KC et al. Exercise-associated muscle cramps. Causes, treatment and prevention. Sports Health. 2010; 2(4): 279-283. <br />
<br />
<a href="http://www.momsteam.com/muscle-cramps/exercise-associated-muscle-cramps-debunking-five-myths">http://www.momsteam.com/muscle-cramps/exercise-associated-muscle-cramps-debunking-five-myths</a>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-43986535664141975682013-10-23T08:58:00.003-07:002013-10-23T08:58:36.097-07:00Top Resources for Sports Nutrition<h1 class="news-article-title">
<span id="cphBody_lblTitle">Top Resources for Sports Nutrition</span>
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<span id="cphBody_lblPublished">10/22/2013</span>
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Chris Rosenbloom, PhD, RDN, CSSD</h3>
The two most frequently asked questions I get from swimmers (and parents of swimmers) are, “Can you provide a detailed <nobr><a class="FAtxtL" href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=5634&mid=11545#" id="FALINK_2_0_1">food plan</a></nobr> for me (or my swimmer)?” and “Where can I learn more about nutrition for swimmers?” <br />
<br />
The first question, providing a food plan, is best referred to a local
sports dietitian nutritionist who is licensed in the state where the
swimmer lives. A registered dietitian nutritionist (RDN) who has <a class="MIVA_AdLink highYield frame" href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=5634&mid=11545#" id="MIVA_LINK_1_0_0" name="MIVA_LINK_1_0_0" target="_blank">sports nutrition</a> expertise (credentialed as a certified sports dietitian or CSSD) can provide an individualized <nobr><a class="FAtxtL" href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=5634&mid=11545#" id="FALINK_3_0_2">nutrition plan</a></nobr> to meet growth and development demands of young swimmers while supporting training and competition. <br />
<br />
The RDN can also ensure that energy needs are met with the best ratio of
carbohydrate, protein and fat with adequate vitamins and minerals
tailored to the age, gender and activity of a swimmer. <br />
<br />
While many personal trainers try to provide nutrition advice, it is
often outside the scope of their practice and training. In my 25+ years
of experience as a sports dietitian, it is my opinion that personal
trainers just don’t have the depth of knowledge in nutrition to provide
nutrition consulting to athletes. <br />
<br />
To find a qualified sports nutritionist, connect to the website of
Sports, Cardiovascular and Wellness Nutrition (SCAN) and search in the
“Find a SCAN RD” window. The website for SCAN is <a href="http://www.scandpg.org/">http://www.scandpg.org/</a>. <br />
<br />
The second question on finding resources is easy. However, don’t just
“Google” sports nutrition, because you may get a lot of links to <nobr><a class="FAtxtL" href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=5634&mid=11545#" id="FALINK_1_0_0">websites</a></nobr> trying to sell you supplements you don’t need. Try these resources instead. For books, check out these recommendations: <br />
<br />
Nancy Clark’s <em>Sports Nutrition Guidebook</em>, 5th edition, published by Human Kinetics (2014 copyright). <br />
<br />
Suzanne Girard Eberle’s <em>Endurance Sports Nutrition</em>, 3rd edition, published by Human Kinetics (2014 copyright). <br />
<br />
Jill Castle’s <em>Fearless Feeding</em>, published by Jossey-Bass, (2013 copyright), and author of sports nutrition articles on this website. <br />
<br />
For online resources, check out the United States Olympic Committee’s sports nutrition resources at <a href="http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition">http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition</a>. You
will find many resources here including videos, recipes, and athlete
eating guidelines. I especially like the athlete’s plates – a quick
visual on what to eat on easy, moderate or hard days of training. <br />
<br />
SCAN has free sports nutrition fact sheets on a wide range of topics at <a href="http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/">http://www.scandpg.org/sports-nutrition/sports-nutrition-fact-sheets/</a> and mom and dad may also want to look at the handouts on the cardiovascular and wellness sites of SCAN. <br />
<br />
The Australian Institute of Sport has been a leader in sports nutrition
for Australian athletes. You don’t have to go down under to take
advantage of their expertise; just go to <a href="http://www.ausport.gov.au/ais/nutrition">http://www.ausport.gov.au/ais/nutrition</a> to see the many free resources to help you with a healthy eating plan and to learn more about good nutrition. <br />
<br />
Chris Rosenbloom is the sports nutrition consultant for Georgia State
University Athletics and is the editor of the Academy of Nutrition and
Dietetics Sports Nutrition Manual, 5th edition, 2012. She welcomes
questions from swimmers, parents and coaches. Email her at <a href="mailto:chrisrosenbloom@gmail.com">chrisrosenbloom@gmail.com</a>. Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-54975085808727095102013-10-23T08:53:00.000-07:002013-10-23T08:53:57.742-07:00Five ways to Make the Most of a Bad Practice<!--[if !mso]>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">5 Ways to Make the Most of a Bad Practice</span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><a href="http://swimswam.com/5-ways-make-bad-practice/#comments" title="Comment on 5 Ways to Make the Most of a Bad Practice"><span style="color: blue;">3 </span></a><span style="color: blue;">Hannah Saiz</span> | October 17th, 2013 |</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><a href="http://swimswam.com/training/" title="View all posts in Training"><span style="color: blue;"></span></a> </span></div>
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<span style="color: blue; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes; text-decoration: none; text-underline: none;"><span style="mso-ignore: vglayout;"></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Let's face it: having a bad meet is
no fun, but the daily grind of practices is what can really bring us down.
What's the best way to deal when the going gets rough? </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Some days, practice makes you feel
like you could break world records with both eyes closed and your feet tied
behind your back. Just give me a wall to push off, coach, and I can do
anything! Those days are pure awesome, that leave you feeling
accomplished when you climb out of the water, ready to break a Guinness World
Record in one handed pushups.</span>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">And then there are the days when if
you can finish to the wall without being lapped four times in a 200 free, you
consider yourself lucky. We’ve all been there, and every athlete has taken a
look at practice when they weren’t feeling their best and said, Nope. That’s
not happening today, coach.</span></div>
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<br /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">But what can you do when you’re not
feeling your best in the water? Putting in two hours of dogged back and forth
grind focusing on how badly you feel isn’t going to be an effective use of
resources – you’re wasting your time, and your energy. So, aside from crawling
out of the pool and begging for a day off, what can you do?</span></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1) Relax</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">For some people, this sounds like a
given. For others, you’re already too busy pounding away on your body, trying
to make it go faster for the word <i>relax</i> to make any sense.
Relax? you’ll ask. But I’m barely making the send off!</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Thing is, there’s some truth to the
notion that the harder you try, the harder it is to go fast. Sometimes – often
times – 95% is faster than all out. That’s not saying that relaxation is a cure
for all evils of off days. Occasionally you will just have a day where you’re
not up to breaking world records in practice. Being able to relax and enjoy the
process anyway is key to getting yourself through workout, maintaining a
positive mindset so you don’t disrupt teammates.</span></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">2) Find a friend</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Maybe there was a practice once upon
a time in some awesome alter universe where every athlete in the pool was busy
being at their all time best. Most of the time, that doesn’t happen. If you are
having an off day, chances are someone else is, too. If you are usually the
lane leader and suddenly find yourself displaced because today just isn’t going
your way, there may be a friend back in the ranks who can pace you out to your
100% effort that day. Whoever it is, cheer for them, and they’ll cheer for you
too. I can’t count the number of times where teammates have “gotten me through”
a practice, by cheering and being willing to help push me and themselves to
whatever our best is for the day.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">3) Change it up</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So you’re a breaststroker and all
your tempos and times are off today. Or maybe you usually do long freestyle,
but you can’t hold onto any water. Whatever your main stroke is, and whatever
speed you’re supposed to be going can act as a rut. If you find yourself stuck
doing mediocre times and can’t get your turnover to be “right,” try doing a
repeat of something else. If you’re supposed to be sprinting 50s of fly and
can’t manage today, try doing a 50 or two of backstroke. See if you can shake
yourself out of the rut by resetting the system. Occasionally your main stroke
just needs a day off.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">4) Switch the focus</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So you can’t relax. There’s no one
going nearly as slowly as you are today. Your breaststroke didn’t get any
better by trying some backstroke, and now there’s a killer aerobic set waiting
in the wings. You’re ready to give up and call practice what it obviously is
today – a waste of time.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Don’t. Sure, everyone else is going
to be going after 18x150s on 1:40 like bats from hell, but <i>you</i> aren’t
going to focus on making the time. If your body isn’t going to cooperate in
speed, you can find some other way to make the workout into a time to improve.
How many flip turns are there in 18x150s? 90. Time to focus on turns.
Focus on breakouts. Focus on not breathing into or out of the wall. You get
caught? Work hard to make the other person swim around you. Try to make every
third 150. Master three dolphin kicks off each wall. Pick something to turn
this into a game, and let a little automated video-game voice in your head
narrate what you’re doing.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If it’s not exactly what coach
intended when she wrote the set? Hey – at least you got something out of it.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">5) Look forward</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">“How was your set today?”</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">How many times do you hear that and
want to say that practice today was worse than being forced to run a marathon
backwards in a snow-tornado-blizzard wearing a two piece and no socks? Better
than focusing on how not-your-best today was, look to the next workout, whether
that’s tomorrow morning or this coming afternoon and say, full of conviction,
“The next one will be better.”</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Anyone have other ways to deal when
the going gets rough?</span></div>
<div class="MsoNormal">
<br /></div>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-41726016899930517842013-10-15T08:43:00.000-07:002013-10-15T08:43:00.914-07:00Importance of Stretching Before Exercises<h1 class="header">
Importance of Stretching Before Exercises</h1>
<h1 class="header">
| By
<span class="author">
<span class="link">Gina Belleme </span>
<span class="authorInfo"></span></span></h1>
<section class="section">
<div class="description ">
Many active individuals
believe stretching is not an important part of any exercise program and
it can be skipped all together. However this is not true --- stretching
can improve your flexibility, reduce risk of injury and improve your
overall quality of life. By adding stretches that focus on all major
muscle groups before you exercise, you will get more out of your workout
and decrease muscular soreness afterward.</div>
<br />
</section>
<section class="section">
<h2 class="subHeader">
Flexibility</h2>
<div class="description ">
Stretching
increases your flexibility. Increased flexibility can improve your
physical performance during exercise and everyday life while reducing
your risk of injuries by increasing the range of motion in your joints.
As you age, your flexibility decreases, thus making your body stiffer
and less mobile. By incorporating stretching into your routine you can
counteract this process and maintain your current flexibility.</div>
</section>
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</span>
</div>
</div>
</div>
</div>
<section class="section">
<h2 class="subHeader">
Other Benefits</h2>
<div class="description ">
Stretching
increases blood flow to your muscles, which is important for exercise
because it increases mobility and prevents your muscles from tiring too
soon. Stretching can be beneficial throughout the day. For example, if
your neck muscles are tight at work you can gently stretch them to
release tension and prevent headaches. If you are experiencing soreness
from a previous workout, stretching before your next workout can
alleviate some of the muscular stiffness.</div>
</section>
<section class="section">
<h2 class="subHeader">
Proper Stretching</h2>
<div class="description ">
When
you incorporate stretching into your exercise routine it is important
to follow certain guidelines while stretching to avoid any onset of
injury. Many believe stretching is considered a warmup; consequently
stretching cold muscles can make you prone to injury. You should warm up
with light activity --- walking or jogging --- before performing your
stretches. According to MayoClinic.com, avoid any bouncing-type
movements; these can cause small tears in your muscles. When stretching,
you should hold the stretch for 30 seconds before releasing. It is
important to stretch both sides of your body. For example, if you
stretch your right quadriceps, you should also stretch your left
quadriceps.</div>
</section>
<section class="section">
<h2 class="subHeader">
Considerations</h2>
<div class="description ">
Stretching
after your workout is equally as important as stretching before. Since
it increases blood flow to your muscles, stretching afterward can lessen
muscular soreness and aid in muscle recovery. If you already have an
injury stretching it may not be best because it can cause more strain
and prolong the injury. MayoClinic.com states stretching may not prevent
all injuries, for an example you can still suffer from an overuse
injury. You should consult with your physician about the best stretches
for you if you have any health concerns.</div>
</section><div style="background-color: white; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<br /></div>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-86397212985601860152013-10-07T08:32:00.000-07:002013-10-07T08:32:39.046-07:00How to Stay Hydrated During Practice<h1 class="news-article-title">
<span id="cphBody_lblTitle">How to Stay Hydrated During Practice</span>
</h1>
<div style="vertical-align: middle;">
<div id="divSocialNetworking" style="float: right; vertical-align: top;">
<span id="cphBody_lblFacebook" style="margin-right: 20px;"><div class="fb-like fb_edge_widget_with_comment fb_iframe_widget" data-href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1635&itemid=5466&mid=11541" data-layout="button_count" data-send="false" data-show-faces="false" style="float: left; vertical-align: top;">
<span style="height: 21px; width: 72px;"></span></div>
</span>
</div>
<h3>
<span id="cphBody_lblPublished">8/13/2013</span>
</h3>
</div>
<div class="clear-float">
</div>
<span class="Normal" id="cphBody_lblArticle"></span><br />
<h3>
<img alt="Hydration Illustration." src="http://www.usaswimming.org/_Rainbow/images/_GenericStockPhotos/hydration86810371.jpg" style="border-style: solid; border-width: 1px; float: right; height: 250px; margin-bottom: 10px; margin-left: 10px; margin-top: 0px; width: 275px;" />By Jill Castle, MS, RDN</h3>
<em>Dear Splash, <br />
My coach had a lecture for us about drinking things like soda and
Gatorade during practice. He asked us to send a letter to the editor
asking this question, "What should we drink during a swimming practice
and how often?"</em> <br />
<br />
Drinking fluids during practice is very important, yet many swimmers
save drinking for after practice. And, there can be barriers. My own
daughter has complained stating, There isn’t enough time, Mom. Nobody
else does it, why should I? The breaks are our time for talking and it’s
awkward. <br />
<br />
All the experts and all the science points to the importance of drinking
fluids during practice, especially if muscles are to perform their best
and the body can endure the demands of a long practice. <br />
<br />
When figuring out what to drink, it’s all about the duration of practice. <br />
<br />
For one-hour sessions or less, swimmers can drink and stay hydrated with
plain water. But, when swimming sessions last more than an hour,
swimmers need to replace the primary sweat nutrients, sodium and
chloride, as well as consume some carbohydrate to improve endurance and
keep muscles fueled. This can be accomplished with a beverage containing
electrolytes and carbohydrate, such as a sports drink. <br />
<br />
Most sports drinks provide a blend of sugars, maximizing the
carbohydrate uptake to muscles, and come in concentrations of 4 to 9%
solution (or 14 to 19 grams per 8 ounce serving size). There has been
research in young athletes showing that sports drinks containing 8%
carbohydrate may cause gastrointestinal upset, so lower concentrations
may be better tolerated. <br />
<br />
Fitness waters and enhanced water don’t provide enough carbohydrate for a
long workout, and soda and other sugary beverages such as juice drinks,
sweet tea, or lemonade are to be avoided as they may cause stomach
distress. <br />
<br />
How often should swimmers consume fluids during practice? <br />
<br />
We can look to the American Academy of Pediatrics (AAP) who set three
guidelines for fluid consumption during exercise for youth. They say:<br />
<ol>
<li>Appropriate fluid replacement should be available and consumed at intervals before, during, and after exercise. </li>
<li>Nine to 12-year-old children should replenish with ~3 to 8
ounces of fluid every 20 minutes, and adolescents may consume 32 to 48
ounces of fluid every hour. </li>
<li>For longer-duration activities (more than an hour),
electrolyte-supplemented fluids, such as sports drinks, should be used
to optimize hydration. </li>
</ol>
While science tells us that swimmers should hydrate every 20 minutes,
how does one make that happen in the pool? My advice is to bring drinks
(with your name labeled on it) to the edge of the pool, at the end of
the lane where you are swimming and being coached. At each pause in
sets, or at a break, take two to three swigs of fluid (an average gulp
of fluid is about one ounce). <br />
<br />
Get practical:<br />
<ul>
<li>For a young swimmer age 9-12 years, bring at least 12 ounces of
water to the poolside for the first hour of practice, and another 12
ounces of sports drink if practice goes for two hours. </li>
<li>For teens, enter practice hydrated and with good nutrition on
board. Bring along a liter of water to consume the first hour of
practice. After that, switch to a sports drink (bring a liter) to make
sure you maintain hydration, keep your energy level up and enhance your
endurance. </li>
<li>Some swimmers don’t like the taste of sports drinks. Use other
techniques to enhance hydration, such as watered down 100% fruit juice,
water and a salty food such as pretzels, or a sports gel and lots of
water. </li>
</ul>
Are you staying hydrated during practice? Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-80943334122077355902013-10-04T08:38:00.001-07:002013-10-04T08:38:41.669-07:00Should Swimmers Eat Before Early Morning Practice? <!--[if !mso]>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Should Swimmers Eat Before Early Morning Practice? </span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; vertical-align: middle;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">9/10/2013 </span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"></span></b><b><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">By Jill Castle, MS, RDN</span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">When early morning swim practices
begin, young swimmers can get behind on eating. <br />
<br />
Take Henry, for example. <br />
<br />
He was afraid to eat before morning practice, fearful of cramps or getting
sick. So he didn’t eat anything, and ate a protein bar after practice on his
way to school. By the time he returned home, he was exhausted, beyond hungry
and playing catch-up, eating nearly everything in sight. <br />
<br />
Many young swimmers make the mistake of skipping out on the early morning
pre-workout meal. But what they don’t realize is that these first foods set the
day’s eating cycle in motion. There are three main reasons to eat before early
morning practice: </span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Prevents symptoms of low blood sugar, such as
light-headedness, blurry vision and fatigue. </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Settles the stomach, absorbing the gastric juices
associated with an empty stomach, and reduces hunger. </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Offers up fuel for the muscles and brain. </span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Another benefit is it helps with
appetite management throughout the day. Front-loading (eating early in the day)
helps all individuals, whether athletic or not, manage their hunger and avoid
“back loading” (eating large amounts late in the day). When swimmers complain
of hunger and overeat at night, check on what is happening early in their day
with nutrition. If meals are skipped or too light in calories, this may be the
problem—and it’s easy to fix! <br />
<br />
What to eat depends on individual tolerance, as some swimmers do well with a
liquid breakfast, while others can handle solid food. The goal, however, is to
get something nutritious in the stomach. <br />
<br />
When choosing what to eat, swimmers should target foods that are high in
carbohydrate (read carbohydrate article <a href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1635&itemid=5143&mid=11541%20" target="_blank"><span style="color: blue;">here</span></a>), moderate in protein,
and low in fat. Avoid nutrient-poor foods like candy, donuts, soda and other
sugary breakfast items. Keep the portion small to prevent getting too full
which can cause cramping, and eat thirty to sixty minutes prior to jumping in
the pool. <br />
<br />
For those who aren’t sure about what to eat, experiment with both liquid and
solid foods. If eating an early morning pre-exercise snack isn’t working,
swimmers can always try to eat well the day before and plan a nutritious
pre-bedtime snack, which will carry over to the morning, contributing some
energy availability for the workout. <br />
<br />
Remember, the most important food rule to follow is this: choose foods that
work for you! Solid foods or liquids work well. It simply depends on food preferences
and tolerance. Below are some ideas to consider: <br />
<br />
<b>Solid foods</b> </span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Banana, with or without a small swipe of peanut butter </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Small package of trail mix </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">4-6 ounces of fruited yogurt, or plain with added fruit
</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Granola bar </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Fig Newtons </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Toasted waffle </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">¾ cup of cereal, with or without 1/3 to ½ cup of low
fat milk </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Whole wheat toast with jam </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Friend bars (recipe below) </span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Liquids</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Plain low fat or skim milk, or soymilk </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Homemade fruit smoothie (1 cup frozen fruit, ½ cup
yogurt, 4-6 ounces 100% juice) </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Ovaltine or Carnation Instant Breakfast mixed with skim
milk </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Homemade dairy-based smoothie (1 cup low fat milk (or
non-dairy substitute), 1 small banana, 3 strawberries, dollop of yogurt,
and ice) </span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Friend Bars (similar to KIND bars)</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> <br />
With permission from:<i> Power Hungry: The Ultimate Energy Bar Cookbook</i> by
Camilla Saulsbury <br />
<br />
<i>Ingredients:</i> </span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1 ½ cups chopped assorted raw or toasted nuts and/or
seeds (e.g., cashews, sunflower seeds, green pumpkin seeds, peanuts,
pecans) </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1/3 cup crisp brown rice cereal </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">½ cup chopped dried fruit (e.g., raisins, apricots,
dates, berries) </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1/3 cup organic light corn syrup or brown rice syrup
(can also substitute DIY Glucose Syrup—recipe in the book) </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l4 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1/8 teaspoon fine sea salt (optional) </span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Directions:</span></i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Line an 8-inch square baking pan with foil or parchment
paper and spray with non-stick cooking spray.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Preheat oven to 325 F. </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Stir together the nuts or seeds, cereal, and dried
fruit in a large bowl. </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Add the syrup and salt (if using) to the nut mixture
and stir until evenly coated. </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Transfer the mixture to the prepared pan. Place a large
piece of parchment paper, wax paper, or plastic wrap (coated with nonstick
cooking spray) atop the bar mixture and use it to spread, flatten, and
very firmly compact the mixture evenly in the pan. Discard the paper or
plastic. </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Bake in the preheated oven for 17 to 20 minutes or
until slightly browned at the edges, but still somewhat soft in the
center. </span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l3 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Using the liner, lift the mixture from the pan and
transfer to a cutting board. Cut into 10 bars. Cool completely. </span></li>
</ol>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Nutrients per bar:</span></i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> Calories 150, Fat 8.6 g, Carbs 17.6 g, Protein 3.8 g </span></div>
<div class="MsoNormal">
<br /></div>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-40217857499844783272013-10-03T08:46:00.000-07:002013-10-03T08:46:35.066-07:00Staying Loose and Calm Pre-Race<h1 class="news-article-title">
<span id="cphBody_lblTitle">Staying Loose and Calm Pre-Race</span>
</h1>
<div style="vertical-align: middle;">
<div id="divSocialNetworking" style="float: right; vertical-align: top;">
<a href="http://digg.com/submit?phase=2&url=http%3a%2f%2fusaswimming.org%2fViewNewsArticle.aspx%3fTabId%3d0%26Alias%3dRainbow%26Lang%3den%26ItemId%3d5576%26mid%3d13661&title=USA%20Swimming%20-%20Staying%20Loose%20and%20Calm%20Pre-Race" id="cphBody_hrefDigg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"></a><span id="cphBody_lblFacebook" style="margin-right: 20px;"><div class="fb-like fb_edge_widget_with_comment fb_iframe_widget" data-href="http://usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=5576&mid=13661" data-layout="button_count" data-send="false" data-show-faces="false" style="float: left; vertical-align: top;">
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</span> </div>
</div>
<div class="clear-float">
By Dr. Alan Goldberg//Competitivedge.com
</div>
<br />
<strong>Why are races won and lost before the start?</strong> <br />
As I've said many times throughout this series, the BIGGEST secret to
swimming your best when it counts the most is having the ability to stay
loose and calm behind the blocks, right before your race. Far too many
swimmers waste precious energy the minutes leading up to their event by
thinking about and focusing on all of the wrong things. Because of this,
they unknowingly undermine their confidence, get themselves overly
nervous and set themselves up for failure. <br />
<br />
<strong>The Devastating Effects Of Out Of Control Pre-Race Jitters</strong> <br />
Ever wonder how you can run out of gas at the 150 mark of your 200, the
very first race of your big meet? You've worked hard all season, you've
got a solid training base, yet your arms and legs feel like lead and
you're totally exhausted! What gives? You go 7 – 8,000 yards easily in
practice and after a mere 150 you're wasted?! This is a direct result of
a swimmer being far too nervous pre-race! If you're “over-amped” behind
the blocks and thinking about the time you need, who you have to beat
or, “what if you don't?,” then your breathing will get faster and
shallower, your muscles will tighten up and the end result of these
physical changes will be this feeling of premature exhaustion. <br />
<br />
<strong>Controlling Your Eyes & Ears To Stay Calm Under Pressure</strong> <br />
If you want to consistently swim to your potential under big meet
pressure and avoid the devastating physical effects of excessive nerves,
then you have to learn how to keep yourself physically and mentally
composed at race time! One important way that you do this is by
controlling your eyes and ears behind the blocks. This means that what
you LOOK AT and LISTEN TO behind the blocks has to be only things that
help keep you calm, loose and confident. For example, if focusing on
another swimmer and how big or fast they look gets you nervous, you
control your eyes by looking at spot behind the blocks or by defocusing
your eyes as you look out across the pool. If listening to a
conversation between one or more swimmers is getting you anxious, you
control your ears by turning up the volume on your iPod or finding
someone else to talk to about non-swimming related issues. Controlling
your eyes and ears means that you need to establish set things that you
look at and listen to right before your races. <br />
<br />
<strong>How do you control your pre-race focus?</strong> <br />
Every great athlete has a repeatable, familiar pre-performance ritual
that they use leading up to the start of the action which helps them
systematically control their eyes and ears. Your pre-race routine and
what you do behind the blocks can help you stay in control of your focus
and keep you calm during those critical minutes just before the start
of your event. Your pre-race routine will give you very specific things
for you to look at, listen to and do that will help distract you from
the normal, anxiety-producing distractions that every swimmer has to
face right before the start.<br />
<br />
<strong>What You Need To Know To Develop An Effective Pre-Race Routine</strong> <br />
There are several key points that you need to keep in mind whenever developing and using a pre-race ritual. <br />
<ul>
<li><strong>Keep your ritual SIMPLE.</strong> The less complicated, the better! </li>
<li><strong>Make your ritual CONTROLLABLE.</strong> You should only
have things in your ritual that you know you will always be able to
control. For example, if your pre-race ritual depends upon looking at
certain other people (coach/parent), they might not always be there for
you and therefore are out of your control. However, stretching and
adjusting your cap and/or goggles a certain way will always be in your
control. </li>
<li><strong>KEEP your ritual the SAME. </strong>You never want to
change the steps of your ritual right before the race. Keeping things
the same and familiar will help calm you down and keep you loose. </li>
<li><strong>Build in VISUAL, AUDITORY and/or KINESTHETIC FOCAL POINTS to your ritual</strong>.
Be sure that your routine has specific things that you look at (the
back of the blocks, your goggles, your feet), listen to, (certain music,
sound of your breathing or specific pre-race self-talk) and feel/do,
(stretching a certain way, feeling your inhalation and exhalation,
adjusting your cap and goggles). </li>
<li><strong>Do what you're doing MENTALLY while you do it PHYSICALLY.</strong>
Rituals are most effective when you keep your mental focus on the steps
of the ritual while you go through them. In other words, while you're
stretching behind the blocks, your concentration needs to be on the feel
of the stretch. Rituals will not help you calm down if, while you go
through them, your mind is elsewhere! </li>
<li><strong>Understand the SOLE PURPOSE of any good ritual is to
give you specific things to look at and listen to, which will distract
you from the distractions.</strong> You don't do your pre-race ritual
just for good luck. This is NOT about superstition. You go through this
pre-race routine to calm yourself down, and most important, to help you
control your eyes and ears. This means that if, for whatever reason, you
have to leave a step out of the ritual, and you can't do what you
always do, you understand that you can still perform your best in this
upcoming race. <em><strong>The key is that you use whatever steps you do go through to keep yourself focused, loose and calm!</strong></em> </li>
</ul>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-71176774509748355002012-12-05T06:01:00.002-08:002012-12-05T06:01:23.764-08:00How in the heck do the best get such an advantage off of the breakout? <!--[if gte mso 9]><xml>
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<br />
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";">How in the heck do the
best get such an advantage off of the breakout? The answer is simple and
teachable.</span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";">1. Push off of the wall
with an excellent stream line. </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
2. Use your push off and your underwater dolphin kicks to get under the wake
created on the surface of the water. </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
3. Begin to breakout by pulling with the bottom arm on the second to last
dolphin kick. </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
4. Continue your arm pull with an additional dolphin kick </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
5. When the hand has reached the hip, conclude your dolphin kick and begin your
flutter kick. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Arial","sans-serif"; font-size: 12pt;">For any race, the
breakout is crucial to maintaining speed during the transition from the
underwater to the swimming portion. For backstroke and freestyle, it is also
the time when swimmers must change from dolphin kick to flutter kick.
Conventional wisdom says that this change should happen when the swimmer
initiates his or her first arm stroke. However, many of our best National Team
athletes have found great success using a technique we call the “Bonus Kick.”</span></div>
<div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">The
bonus kick is an extra dolphin kick used during the first arm pull on either
backstroke or freestyle to help the swimmer “pop-up” through the surface of the
water before they begin the flutter kick. As seen in the video clip below, the
flutter kick does not begin until the first arm pull has finished down at the
swimmer’s side</span></div>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-5988177697704388572012-06-12T05:24:00.002-07:002012-06-12T05:24:47.045-07:00ENERGY DRINKS: A NO-NO FOR YOUNG SWIMMERS<em>The USA Swimming Sports Medicine and Science Committee
has recently reviewed the risks and benefits related to energy drinks
and is providing information to call attention to the differences
between energy drinks and "sports drinks" used for rehydration, to point
out the risks associated with such drinks, and to provide suggested
alternatives to use of these drinks.</em>
<br />
<br />
<em>In the coming weeks, the Sports Medicine and Science Committee
will publish a series of articles on usaswimming.org on the risks of
consuming energy drinks. This week, nutritionist Jill Castle covers the
basic nutritional facts behind these drinks.</em><br />
<br />
<h3>
By Jill Castle, MS, RD</h3>
Red Bull, Rock Star, Amp, Monster Energy—enticing labels for a tired
and thirsty swimmer. Energy drinks are one of the fastest growing
segments of drink sales in America and their popularity is growing,
especially among youth. Athletes use energy drinks to rehydrate after a
workout, boost attention and focus during school, “wake up,” or as a
routine beverage at meals. Don’t be misled by something that sounds too
good to be true—while an all-in-one drink is tempting, it carries some
serious considerations for young athletes. According to the American
Academy of Pediatrics (AAP), children and teens should avoid energy
drinks. <br />
<br />
Confusion exists about the difference between a sports drink and an
energy drink, so let’s clear this up. A sports drink contains a small
amount of carbohydrate, minerals, electrolytes and flavorings and is
designed to replace those nutrients lost through sweating after
exercise. Gatorade is an example of a sports drink. <br />
<br />
Energy drinks contain stimulants including caffeine, guarana and yerba
mate (herbal stimulants) and taurine (an amino acid). Ginseng, if
present, enhances the effects of caffeine. Other elements may be added
to energy drinks, but their benefits, safety and side effects are
questionable. <br />
<br />
An average energy drink contains 70-200 mg caffeine per 16 ounces. Some
energy drinks can contain up to 500 mg of caffeine, the equivalent of 14
cans of soda. For children and teens, caffeine consumption should be
limited to 1.25 mg per pound of body weight (for a 100-pound swimmer
that’s 125 mg caffeine per day). More than 100 mg of caffeine per day in
adolescents has been associated with higher blood pressures. <br />
<br />
Growing children and teens should avoid excess caffeine consumption.
Excess consumption of caffeine is associated with agitation, anxiety,
poor sleep, rapid heart rate, increased blood pressure and altered
mental states. <br />
<br />
Too much caffeine can mask fatigue. Gauging fatigue is important to
staying fit, healthy and in the pool. If jacked up on caffeine, swimmers
may miss the body’s signal for rest. <br />
<br />
Caffeine can alter mood and behavior, resulting in physical dependence
or addiction. How do you know if you’re a caffeine-addict? Without
caffeine, you experience withdrawal symptoms such as headache,
tiredness, depressed mood and nausea. <br />
<br />
If that’s not enough to make you re-think your drink, here’s some more food for thought. <br />
<br />
Energy drinks contain sugar—up to 30 grams per cup (almost ¼ cup of
sugar). Limiting sugar consumption is a healthy practice, for any
growing child and teen, whether an athlete or not. <br />
<br />
Energy drinks are dehydrating. Due to the concentration of caffeine,
energy drinks encourage frequent urination, and energy drinks with
higher sugar content can compound the dehydrating effects of caffeine. <br />
<br />
Feeling tired, losing focus and struggling with low energy? Rethink your
nutrition, hydration and sleep program. No magic bullet replaces a
nutritious diet of real, wholesome food, adequate water and other
healthy liquids, or a good night’s sleep. And that’s no (red) bull.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com1tag:blogger.com,1999:blog-3112103140237803073.post-79700964953703353282012-06-12T05:23:00.000-07:002012-06-12T05:23:32.727-07:00FLUID FOR THOUGHTDo you ever wonder how much fluid is needed to prevent dehydration?
If you’ve experienced dehydration, you know it derails swim performance
and causes other effects such as tiredness, headaches and confusion or
poor judgment. <br />
<br />
Fluid is the overlooked “magic bullet” for swimmers and one of the best ways to optimize swim performance. <br />
<br />
Not only is it important to drink, it’s important to drink enough.
Experts suggest that 2% dehydration (2 pounds weight loss in a 100-pound
child) negatively impacts athletic performance. <br />
<br />
According to the Institute of Medicine (IOM), young athlete’s thirst
should be the gauge or indicator for how much fluid to drink. Research
also suggests, that if youth athletes are given the opportunity to drink
during exercise, the thirst mechanism will allow for adequate fluid
intake so they meet their hydration needs. <br />
<br />
But if you want numbers, here are the latest recommendations for child athletes: <br />
<br />
To prevent dehydration, child athletes should drink 6 ml per pound of
body weight per hour (100# young swimmer needs 600 ml or 20 oz, per
hour). Drink this amount 2-3 hours before jumping into the pool and
during exercise. <br />
<br />
To replenish fluids after exercise, drink 2 ml per pound of body weight
per hour (100-pound child swimmer needs 200 ml per hour or ~7 ounces,
per hour). Drink this amount 1-2 hours after exercise—it promotes
adequate hydration status for the next exercise session. <br />
<br />
Water and other beverages can help satisfy the hydration needs of the
swimmer. Many parents already know that it isn’t wise to offer up
sugar-sweetened beverages like soda and sugar-added fruit juices
routinely throughout the day. These drinks may help keep swimmers
hydrated, but they can have a negative impact on overall diet quality. <br />
<br />
Most importantly, the choice of fluid should be something the swimmer likes to drink, as drinking adequate amounts is critical. <br />
<br />
Sports drinks are perfect for the long workout (greater than 1 hour in
duration), and provide sugar, fluid and electrolytes to help beat
dehydration. And they are effective! Because they are flavored, they
encourage drinking. It’s best to keep their role limited to the pool,
though. <br />
<br />
Here are a few other beverage guidelines that will help prioritize the young swimmer’s health and swim performance: <br />
<br />
<strong>GOOD: </strong>100% real fruit juice (maximum of 1 to 1 ½ cups per day). Infrequent use of sugar-sweetened beverages.<br />
<br />
<strong>BETTER: </strong>Milk, or calcium/ Vitamin D- fortified milk substitutes (aim for 3 cups per day). <br />
<br />
<strong>BEST:</strong> Drink water, more than you think! The bulk of
beverages should be from water. Use Sports drinks wisely and target
their usage around workouts and race day.<br />
<br />
It’s a mistake to think that just because swimmers are in the water,
they get enough fluid. Coaches and parents have an opportunity to train
young swimmers to drink regularly and make good choices. Good hydration
habits are learned in and around the pool—maximize this asset for great
performance!Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-51250557706071621362012-06-12T05:20:00.002-07:002012-06-12T05:20:23.425-07:00TOP FIVE FOODS TO BOOST IMMUNITYWinter brings more than its share of cold and flu viruses. The
average young person gets anywhere from 6 to 10 colds a year, and the
dry heat of winter air and close proximity to others means it is easier
to spread those nasty germs. Instead of heading to the medicine cabinet,
try the kitchen cabinet to find foods rich in the nutrients that keep
your immune system strong all winter long.<br />
<ol>
<li>Probiotic foods (those foods that contain good bacteria for a
healthy gut) can enhance immunity. Your guts contain 2 to 3 pounds of
bacteria and emerging research shows that the type of bacteria that live
in your gastro-intestinal tract can prevent disease by acting as a
natural antibiotic. Registered dietitian JoAnn Hattner, author of Gut
Insight (<a href="http://www.gutinsight.com/">www.gutinsight.com</a>)
points out that 70% of our immune function takes place in the gut so
eating foods rich in probiotics is a good idea to stay healthy. Yogurt
is the most obvious probiotic food and other foods that contain helpful
bacteria are kefir, miso (fermented paste of soybeans used to make miso
soup), tempeh (another fermented soybean product) and sauerkraut. </li>
<li>Citrus foods are rich in vitamin C, a nutrient that is often
tied to preventing the common cold. Many people load up on vitamin C
when they feel a cold coming on but research does not support that
supplements can prevent a cold. But, eating vitamin C rich citrus foods
contain plant compounds called citrus flavones that also have
anti-inflammatory properties. Now is the peak season for oranges and
grapefruit and for my favorite, Clementine tangerines. I like their
size, ease of peeling and free of pips…the proper term for citrus seeds.
</li>
<li>Nuts and seeds are good sources of the fat-soluble vitamin E. In
addition to being a potent antioxidant, this nutrient is also important
in immune function. Sunflower seeds and almonds have the highest
vitamin E content of any seed or nut and they both make great snacks.
Make your own immune-boosting trail mix with unsalted mini-almonds,
sunflower seeds and dried fruit. </li>
<li>Meat and shellfish are not only good sources of protein but also
contain the mineral zinc, important for wound healing and a strong
immune system. Choose lean beef or pork and shellfish like lobster and
crab to get a good source of zinc. And don’t be afraid of the dark;
chicken thigh and drumsticks are higher in zinc than white meat chicken
breast. </li>
<li>Carbohydrate-rich foods are not only good for muscle fuel but
some researchers think that carbohydrate ingested during exercise can
counter the rise in stress hormones that are a natural part of exercise.
During hard training, plan to consume carbohydrate-rich snacks like
sports drinks, fruit or vegetable juices, fresh or dried fruit and whole
grain crackers to help keep you stay strong all winter long. </li>
</ol>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-15829617366015460932012-06-12T05:18:00.002-07:002012-06-12T05:18:18.152-07:00ORANGE JUICE IN THE SWIMMER’S DIET<h3>
By Jill Castle, Registered Dietitian and Child Nutrition Expert </h3>
<em>My teen grabs a jug of orange juice and guzzles it! Is this bad? <br />
</em> <br />
In the nutrition world of hype and hysteria, you may think orange juice
is a no-no. But is orange juice really as bad as everyone makes it out
to be? Let’s take a look: <br />
<br />
Orange juice contains key nutrients, such as vitamin C, folate,
potassium, and phosphorus. More and more, you’ll find fortified orange
juice, which has these nutrients plus calcium and vitamin D. All of
these are important for growing athletes, but a few get honorable
mention. <br />
<br />
<strong>Vitamin C and Potassium <br />
</strong> <br />
Vitamin C is a protective antioxidant and helps the body absorb iron
from meat and non-meat sources of protein. Potassium is important for
athletes who lose this nutrient through sweat losses. The 2010 Dietary
Guidelines for Americans (DGA) state vitamin C is a nutrient of concern
for children and teens, and potassium is a shortfall nutrient, lacking
in the diet of most Americans, mostly due to lack of fruit and vegetable
consumption. <br />
<br />
A cup of orange juice provides about 90 mg vitamin C, which amply meets
the requirements for young swimmers: 4-8 years: 25 mg/day; 9-13 years:
45 mg/day; 14-18 years: 75 mg/day (males) and 65 mg/day (females). <br />
<br />
A cup of orange juice offers ~445 mg potassium, which contributes to
daily requirements: 4-8 years: 3800 mg; 9-13 years: 4500 mg; 14-18
years: 4700 mg. <br />
<br />
<strong>Calcium <br />
</strong> <br />
Calcium requirements jump to 1300 mg/day for swimmers 9-18 years, yet
intake of calcium-containing foods (milk and other dairy products) is
decreasing. Why? Soda and sports drinks are taking the lead, crowding
out calcium from food sources. <br />
<br />
All young swimmers need calcium for bone development. Teens are
especially needy due to their rapid growth rate and limited time to
reach peak bone mass (by age 20-25 years). <br />
<br />
A cup of calcium-fortified orange juice delivers ~500 mg calcium,
meeting up to 35% of daily calcium needs for children and teens. <br />
<br />
<strong>Vitamin D</strong> <br />
<br />
New recommendations for vitamin D have jumped to 600 IU/day for children
over the age of one. Vitamin D is necessary for bone development but
also plays a role in immunity, infectious disease, cancer prevention,
and cardiovascular disease. While exposure to sunshine helps, sunscreen
and other factors can inhibit vitamin D activation in the skin, making
food sources an important player in meeting this requirement. <br />
<br />
Natural food sources (fatty fish) or fortified sources (dairy products,
eggs) can meet this need, but the truth is, consumption of these foods
by children and teens may be limited. <br />
<br />
A cup of vitamin D-fortified orange juice can provide ~135 IU, helping
young swimmers get closer to their daily requirement for vitamin D. <br />
<br />
<strong>Other Nutrients <br />
</strong> <br />
Drinking 100% juice in recommended portions (see below) can improve
nutrient intakes for several nutrients, including energy, carbohydrates,
vitamin C, vitamin B6, potassium, riboflavin, magnesium, iron and
folate, according to one study in Archives of Pediatrics and Adolescent
Medicine. <br />
<br />
<strong>The Juice on Orange Juice <br />
</strong> <br />
Orange juice can be part of a healthy diet, and its nutrients can help
your young swimmer meet critical nutrition requirements, especially
calcium and vitamin D. <br />
<br />
But with everything nutrition, balancing orange juice in the diet is the trick:<br />
<ul>
<li>For children under 6 years: limit juice to 4-6 ounces per day (1/2 to 2/3 cup).</li>
<li>For children over 6 years: limit juice to 8-12 ounces per day (1-1 ½ cups). </li>
</ul>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-41472787086685947472012-06-04T09:55:00.001-07:002012-06-04T09:55:20.992-07:00TOP 5 RECOVERY SNACKSRecovery is a hot topic for swimmers and for good reason. A long pool
and/or land workout burns muscle fuel and causes muscle protein
breakdown. Eating a recovery snack within an hour of a workout speeds
needed carbs and amino acids (the building blocks of protein that make
up the protein-rich foods you eat) to replenish muscle glycogen and
repair and build muscle tissue. Do you need to buy expensive protein
shakes? No, because the same amino acids found in shakes can be found in
food for less money and more taste. Here are recovery snacks that
provide some carbohydrate and about 20 grams of high quality protein…the
amount that most researchers agree is the optimal protein dose for
recovery.<br />
<br />
1. 2<img alt="Chocolate Milk" src="http://www.usaswimming.org/_Rainbow/images/_GenericStockPhotos/chocolatemilk104465536.jpg" style="border: 1px solid; float: right; margin-bottom: 10px; margin-left: 10px; margin-top: 10px;" />
cups of low-fat chocolate milk provides two important sources of
protein: whey and casein. Chocolate milk may truly be nature’s recovery
beverage because in addition to high quality protein it contains the
natural sugar lactose that stimulates insulin, a hormone that helps feed
the amino acids into the muscle. Milk also contains as much calcium and
10 cups of spinach to keep your bones strong. <br />
<br />
<br />
<br />
<br />
<img alt="Cottage Cheese." src="http://www.usaswimming.org/_Rainbow/images/_GenericStockPhotos/cottagecheese114429079.jpg" style="border: 1px solid; float: right; margin-bottom: 10px; margin-left: 10px; margin-top: 10px;" />2.
1 cup low-fat cottage cheese with peaches, pears, or pineapple…or any
fruit you like. Cottage cheese is rich the amino acid leucine which is
thought to be the trigger for muscle protein synthesis. Although cottage
cheese doesn’t taste salty, it has a higher sodium content than other
dairy foods and this might be a good thing if you are a salty sweater
(if you see white, salty streaks on your clothing or cap after it dries,
you are probably a salty sweater.) <br />
<br />
<br />
<br />
3. <img alt="Turkey Sandwich." src="http://www.usaswimming.org/_Rainbow/images/_GenericStockPhotos/turkey124654626.jpg" style="border: 1px solid; float: right; margin-bottom: 10px; margin-left: 10px; margin-top: 10px;" />3-ounces
of turkey breast on a wheat bagel. Meat and fish provide about 7 grams
of protein per ounce, so a 3-ounce portion gets to the needed 20 grams
of protein. A three-ounce portion of meat is about the size of a deck of
playing cards or a computer mouse.<br />
<br />
<br />
<br />
<br />
<br />
4. <img alt="Peanut butter sandwich." src="http://www.usaswimming.org/_Rainbow/images/_GenericStockPhotos/peanutbutter106386411.jpg" style="border: 1px solid; float: right; margin-bottom: 10px; margin-left: 10px; margin-top: 10px;" />4
Tablespoons peanut butter and strawberry jam on wheat bread. This is an
especially good recovery snack for those who are trying to gain weight.
Peanut butter is higher in fat than other protein foods so means higher
calories, but not to worry, the fat is the heart-healthy kind of fat. <br />
<br />
<br />
<br />
<br />
<br />
5. <img alt="Greek yogurt" src="http://www.usaswimming.org/_Rainbow/images/_GenericStockPhotos/greekyogurt140007807.jpg" style="border: 1px solid; float: right; margin-bottom: 10px; margin-left: 10px; margin-top: 10px;" />7-ounces
of Greek yogurt with granola or fruit. Greek yogurt is higher in
protein than regular yogurt and has a thicker consistency. Because it
tastes a bit more like sour cream, sweeten it up with fruit or granola
to add the carbs. Greek yogurt also makes a great topping for baked
potatoes or cheese nachos as a substitute for higher-fat, lower-protein
sour cream.<br />
<br />
<br />
<br />
To get the most out of your training, practice good recovery by
eating within the hour after exercise. You will be strong and ready to
go for the next workout, which is most likely tomorrow!Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-71537491600946353082012-06-04T09:52:00.002-07:002012-06-04T09:52:56.515-07:00Common Swimming Injuries: How To Prevent ThemEven if swimming has the reputation of being a low-impact exercise,
swimming injuries can nevertheless occur due to over-demanding workouts
or incorrect technique.<br />
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By the way, this article assumes that you swim in a responsible way in a safe
environment (with supervision). Otherwise more serious <span class="IL_AD" id="IL_AD1">injuries</span> or even death
could occur. Please don't take risks!<br />
<h2>
Swimmer's Shoulder</h2>
Swimmer's shoulder is the most common <span class="IL_AD" id="IL_AD2">injury</span> in swimming. It can be caused by
bad technique, excessive or quickly increased workload or the use of
<a href="http://www.enjoy-swimming.com/swim-paddles.html">swim paddles</a> and <a href="http://www.enjoy-swimming.com/pull-buoys.html">pull buoys</a>. I have written a detailed article about <a href="http://www.enjoy-swimming.com/swimmers-shoudler.html">swimmer's
shoulder</a> here.<br />
<div class="ItemCenter">
<img alt="A young woman holding her aching shoulder" height="268" src="http://cfd.enjoy-swimming.com/swimming-injuries.jpg" title="A young woman holding her aching shoulder" width="383" />
</div>
<h2>
Breast Stroke Knee</h2>
The breast stroke knee or swimmer's knee is an injury that can be generated by
the stroke mechanics of the <a href="http://www.enjoy-swimming.com/breaststroke-kick.html">breaststroke kick</a>. Basically, when the legs extend,
then are brought back together during the propulsive phase of the kick, the knee
is subject to external rotation, for which it isn't designed. The inner ligament
of the knee, called the medial collateral ligament, is then put under stress.<br />
To avoid the breast stroke knee, it is advisable to:<br />
<ul>
<li>Alternate the <a href="http://www.enjoy-swimming.com/swimming-strokes.html">swimming strokes</a>.</li>
<li>Have rest periods during the year where you don't swim <a href="http://www.enjoy-swimming.com/breast-stroke.html">breast stroke</a>.</li>
<li>Properly warm up and do stretching <span class="IL_AD" id="IL_AD3">exercises</span> before a swim session.</li>
<li>Do strengthening exercises for the hamstrings and quadriceps. <i>AskTheTrainer.com</i> for
example describes the <a href="http://www.askthetrainer.com/best-leg-exercises.html" target="_blank">best leg exercises</a>
you can do to strengthen your legs.</li>
</ul>
<h2>
Neck Injuries</h2>
The neck is very mobile and this is why certain precautions must be taken
to avoid <a href="http://www.enjoy-swimming.com/neck-swimming-injuries.html">swimming-related neck injuries</a>. Neck Injuries are often due to incorrect
technique.<br />
While swimming the <a href="http://www.enjoy-swimming.com/freestyle-stroke.html">freestyle stroke</a>, you should keep the head in line with the
spine and the eyes should be looking straight down. Avoid looking to the front or lifting
the head to breathe. Also avoid over-rotating the head during the inhale. Rotate
the body more so that the head doesn't need to rotate so much to clear the
water.<br />
While swimming the breast stroke or <a href="http://www.enjoy-swimming.com/butterfly-stroke.html">butterfly stroke</a>, keep the head aligned with
the spine at all times. When you breathe in, look rather down than to the front
so that the head stays in a neutral position.<br />
Finally, in <a href="http://www.enjoy-swimming.com/backstroke.html">backstroke</a>, swim distances must be increased gradually so that the
anterior neck muscles have time to adapt.<br />
<h2>
Lower Back Injuries</h2>
Lower back swimming injuries are also often due to incorrect technique.<br />
While swimming freestyle, it can happen that you swim with a high head position
and/or your hips and legs sink. As a consequence you may be kicking hard to keep
the legs up and be overarching the back. If this is the case, you should work on
your
<a href="http://www.enjoy-swimming.com/freestyle-swimming-drills-balancing-on-your-back.html">position and balance</a> so that you can find a relaxed horizontal
position.<br />
While swimming butterfly, it may be that you have poor technique and lift your upper body
out of the water with the strength of your back. If that's the case, work on
your <a href="http://www.enjoy-swimming.com/dolphin-kick.html">body undulation and dolphin kick</a> so that it's the body wave that lifts your
upper body out of the water and not your back. Also warm up and stretch properly
before attempting this swim stroke.<br />
<h2>
Additional Tips To Prevent Swimming Injuries</h2>
<ul>
<li>Warm up and stretch before a swim session.</li>
<li>Cool down and stretch after a swim session.</li>
<li>Follow a general program to develop your functional
strength. An exercise ball is an excellent low-cost solution for this.
Check out the <a href="http://www.exercise-ball-exercises.com/swim-workout.html" target="_blank">swim workout exercises</a> at <i>www.exercise-ball-exercises.com</i>.</li>
</ul>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-48744792656152600302012-06-04T09:49:00.001-07:002012-06-04T09:49:06.681-07:00Swimmers: Common Injuries & PreventionEngaging in any kind of athletic activity puts an athlete at risk for
sustaining an injury. Even so, the benefits of engaging in a sport or
other athletic activity far outweigh the risks of sustaining an injury
due to athletic participation. Swimmers are no exception to this and
just as in any other sport, there are specific injuries that swimmers
are more likely to sustain.<br />
<b>Common swimming injuries</b><br />
<b>
</b> It might seem as though swimmers are less at risk for
sustaining injuries than athletes who engage in physical activity on
land, but that is not the case. <a href="http://www.enjoy-swimming.com/swimming-injuries.html" target="">Swimmers are susceptible to many different types of injuries</a>.
Some of the most common injuries that swimmers sustain include
swimmer's shoulder, breast stroke knee, lower back injuries, neck
injuries and injuries to the arms and legs.<br />
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One of the most commonly sustained injuries among swimmers is that of <a href="http://www.stopsportsinjuries.org/swimming-injury-prevention.aspx" target="">swimmer's shoulder</a>.
Much like the name implies, swimmer's shoulder is an injury to the
shoulder. Due to the repetitive use of the arms and shoulders in
swimming, excessive strain is often placed on a swimmer's shoulders and
arms. Swimmer's shoulder may result from injury to the rotator cuff
muscles, and in some cases, may be related to tendinitis of the arms.<br />
Another common injury among swimmers is <a href="http://www.prolonews.com/swimmer%27s_knee_injuries.htm" target="">breast stroke knee</a>,
which is also known as swimmer's knee. Breast stroke knee results from
the repetitive movements involved in performing the breast stroke.
Swimmers that develop breast stroke knee are likely to suffer from pain,
soreness and stiffness of the knees, caused by the excessive strain
placed on the muscles and tendons surrounding the knees.<br />
<b>Preventing swimming-related injuries</b><br />
<b>
</b> One of the most important things that any athlete of any
sport can do to prevent injury is to warm up before engaging in any type
of intense physical activity. Swimmers can warm up by stretching for
ten 10-15 minutes before entering the pool, or by swimming a few laps
around the pool at a leisurely and relaxed pace.<br />
<div id="yui_3_4_1_1_1338828561665_313">
Every swimmer can <a href="http://www.swimsmooth.com/injury.php" target="">perform better and prevent injuries</a>
by ensuring they are using the correct form and posture when performing
specific strokes. Swimmers should observe their peers, as well as seek
counsel from their coaches to ensure they are practicing the right
techniques when performing a stroke. By using the correct technique, a
swimmer is less likely to place unnecessary strain on their body.</div>
Lastly, swimmers may reduce the risk of injury while swimming by
alternating activities. As demonstrated in injuries such as the breast
stroke knee injury, continually repeated movements can place excessive
strain on the body. By alternating activities, swimmers can ensure
lesser-used muscles are kept active, as well as making sure that
well-used muscles are given the opportunity to recover and rest.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-19944830340406714562012-06-04T09:47:00.001-07:002012-06-04T09:47:47.942-07:00GROIN INJURY PREVENTIONThis article will focus on injury prevention of groin injuries specifically for breaststrokers. <br />
<br />
If you have sustained a groin injury, your orthopedic physician,
physical therapist, or athletic trainer should be consulted. An accurate
diagnosis of tissues involved will help develop an appropriate
treatment plan. Within this plan, the following discussion of
flexibility and strengthening exercises can be incorporated. Determining
frequency, duration and intensity of these exercises will vary along
the spectrum of injury through to prevention. <br />
<br />
Breaststrokers need to have a balance of flexibility and strength
between their pelvic and thigh musculature. Your thigh muscles originate
off of your pelvic girdle, which is the center of your core stability. <br />
<br />
A variety of muscles are constantly working against each other during
the breaststroke kick. Flexibility is essential in the following
muscles: quadriceps, hamstrings, adductors (inner thigh), abductors
(outer thigh) and hip rotators. <br />
<br />
Breaststrokers typically perform the “butterfly sit” stretch but
should also follow with positioning one leg out straight to the side
while the other leg stays bent to isolate each inner thigh/hip.<br />
<br />
You should never experience pain when you are stretching.
Experiencing pain during stretching or strengthening can be an
indication of damage to tissue whether it is muscle, tendon, ligament,
fascia, capsule, nerve or bone. A mild soreness is acceptable if it
resolves soon after the activity. Breaststrokers should choose both
static and dynamic flexibility exercises. <br />
<br />
Static stretching should be held 30-60 seconds with a range of 3-6
repetitions. Static stretches are productive following an increase in
your core body temperature and can produce benefits in tissue
elongation. <br />
<br />
Dynamic stretching is helpful in warming up the tissues and
stimulating the body for performance. An example of dynamic stretching
beneficial to breaststrokers is leg swings. <br />
<br />
To stretch and stimulate the inner and outer thigh muscles, swing the
leg back and forth through abduction/adduction directions across your
body. To stretch the hip flexors and extensors, swing the leg forward
and back in front and behind your body. These swings provide an increase
in extensibility of the muscles that attach from your pelvis to your
thigh and also stimulate the muscles to prepare for activity in the
water.<br />
<br />
The leg swings can also be useful as an actual strengthening exercise
for breaststrokers who need an increase in strength and range of motion
in their hip muscles. This exercise helps address the concentric
(shortening) and eccentric (lengthening) demands of the inner and outer
thigh muscles. <br />
<br />
A swimmer can perform these swings through different angles for an
increased amount of time to build range of motion and strength.
Imperative to hip strength is a balance of lower abdominal strength. <br />
<br />
Core training includes abdominal and low back strengthening. There
are many ways to increase strength utilizing medicine balls, swiss
balls, body blade, ab rollers or just your own body weight. <br />
<br />
Hamstring strength is involved in appropriate groin strength. The
adductor magnus muscle is an example of the inner thigh’s coordination
with the hamstrings as it works to do both muscle actions. Hamstring
curls can be incorporated with core training when using swiss balls and
maintaining a “bridge” position with feet on the ball and pulling the
ball up underneath you with your feet. <br />
<br />
Often there is an imbalance between the power of the quadriceps being
much stronger than the hamstrings. The weaker hamstrings get overloaded
and strained and can lead to a groin injury. A weakness in gluteal and
outer thigh muscles can be present as an imbalance with tightness of the
inner thigh muscles. <br />
<br />
Exercises to increase outer thigh strength can be traditional leg
lifts lying down, leg pulls against resistance in standing or become
more sport specific by adding hip external rotation as you abduct your
leg. You can utilize a band around your thighs in sidelying position and
lift one leg up and away from the other while keeping your feet
together. <br />
<br />
The Slide board is another excellent concentric/eccentric exercise
for thigh/hip strengthening. Lunges front and side stepping directions
should also be included.<br />
<br />
The breaststroke kick involves multiple joints moving through
rotation angles at the same time while abducting and adducting the legs.
An exercise that I have found successful for breaststrokers is
“standing hip rotations."<br />
<br />
<br />
<span style="color: black; font-family: verdana, arial, helvetica, sans serif; font-size: 13px;">
</span><table border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td style="width: 471px;">
<h3>
External Hip Rotation</h3>
</td>
</tr>
<tr>
<td style="width: 471px;">
<table align="right" style="width: 112px;">
<tbody>
<tr>
<td><img alt="START - External Hip Rotation" src="http://www.usaswimming.org/_Rainbow/images/Sports%20Medicine%20&%20Science/External%20Hip%20Rotation%20Start.gif" style="border: 0px solid;" width="112" /><br />
<span style="color: #0066cc; font-family: verdana, arial, helvetica, sans serif; font-size: 10px;">START - External Hip Rotation</span></td>
</tr>
<tr>
<td><img alt="FINISH - External Hip Rotation" src="http://www.usaswimming.org/_Rainbow/images/Sports%20Medicine%20&%20Science/External%20Hip%20Rotation%20Finish.gif" style="border: 0px solid;" width="112" /><br />
<span style="color: #0066cc; font-family: verdana, arial, helvetica, sans serif; font-size: 10px;">FINISH - External Hip Rotation</span></td>
</tr>
</tbody>
</table>
</td></tr>
<tr>
<td style="width: 471px;">
Begin with the standing leg firmly planted, the free
leg bent to approximately 90 degrees and hip internally rotated with the
knee facing the floor, and the arms reaching toward the lateral (outer)
side of the standing foot. This reach of the arms and torso internally
rotates the standing hip slightly. (see START - External Hip Rotation)<br />
<br />
To complete the movement, open the arms and torso
toward the free leg, opening the hips to externally rotate the free leg.
The arms and free leg knee should now be facing the ceiling. This
movement also externally rotates the standing leg from the hip. (see
FINISH - External Hip Rotation)<br />
</td>
</tr>
</tbody>
</table>
<span style="color: black; font-family: verdana, arial, helvetica, sans serif; font-size: 13px;">
<table border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td style="width: 471px;"><span style="color: #000066; font-family: verdana, arial, helvetica, sans serif; font-size: 18px;"><b>Internal Hip Rotation</b></span></td>
</tr>
<tr>
<td style="width: 471px;">
<table align="right" style="width: 112px;">
<tbody>
<tr>
<td><img alt="START - Internal Hip Rotation" src="http://www.usaswimming.org/_Rainbow/images/Sports%20Medicine%20&%20Science/Internal%20Hip%20Rotation%20Start.gif" style="border: 0px solid;" width="112" /><br />
<span style="color: #0066cc; font-family: verdana, arial, helvetica, sans serif; font-size: 10px;">START - Internal Hip Rotation</span></td>
</tr>
<tr>
<td><img alt="FINISH - Internal Hip Rotation" src="http://www.usaswimming.org/_Rainbow/images/Sports%20Medicine%20&%20Science/Internal%20Hip%20Rotation%20Finish.gif" style="border: 0px solid;" width="112" /><br />
<span style="color: #0066cc; font-family: verdana, arial, helvetica, sans serif; font-size: 10px;">FINISH - Internal Hip Rotation</span></td>
</tr>
</tbody>
</table>
<span style="color: #000066; font-family: verdana, arial, helvetica, sans serif; font-size: 13px;"></span><br />
<span style="color: black; font-family: verdana, arial, helvetica, sans serif; font-size: 13px;">Begin
with the standing leg firmly planted, the free leg bent to
approximately 90 degrees and the hip in a neutral position with the knee
facing the floor. Reach with the arms and torso toward the medial
(inner) side of the standing foot. This externally rotates the standing
hip slightly. (<i>see <b>START - Internal Hip Rotation</b></i>)<br />
<br />
To complete the movement, transfer the arms and torso
inward, closing the hips to internally rotate the free leg. The arms and
free leg knee should now be facing the ceiling. This movement also
internally rotates the standing leg from the hip. (<i>see <b>FINISH - Internal Hip Rotation</b></i>)</span></td>
</tr>
</tbody>
</table>
<br />
In each of the exercises above, the standing leg is rotating while
balancing and the free leg is actively rotating through a plane of
motion. Hip and knee rotation are involved in both legs and ankle
rotations are included in the weight bearing leg. Core stabilization is
included with abdominal and erector spinae (back) co-contractions during
trunk rotation motions. The swimmer should perform as large an
excursion of diagonal motion as he/she can control the technique of all
the combined rotation motions. Perform as many repetitions until “burn”
is felt in the weight bearing leg and then switch legs. <br />
<br />
With all exercises, the swimmer can increase the speed of the
exercises to increase sport specific demands. Once the technique is
mastered, increasing speed will advance strength and stability through
hip and pelvic musculature. Preventing groin injuries is possible if you
maintain the proper balance of flexibility among different muscle
groups as well as a balance of flexibility and strength throughout the
hip and pelvis muscles.
</span>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-86864820235378825042012-05-29T05:31:00.001-07:002012-05-29T05:31:17.305-07:00LOOKING FOR A DRYLAND EXERCISE? TRY THE BURPEE<h3>
By Dan McCarthy//National Team High Performance Consultant</h3>
The burpee can be performed just about anywhere, and requires no
equipment. Of course it can be more difficult by incorporating
weighted-vests, pull-up bars or gymnastic rings, but the basic motion is
very athletic and incorporates muscle groups from head to toe. (For a
demonstration of the exercise, visit the <a href="http://www.youtube.com/watch?v=21dvQyNiTjM" target="_blank">CrossFit Burpee Demo</a>).<br />
<br />
Joan Jett music aside, the linked demonstration is excellent. The
traditional burpee is demonstrated, as well as an easier modified
version, a higher-rep version, and an advanced burpee incorporating
gymnastic rings. <br />
<br />
Done with proper instruction and adequate supervision the burpee is a
safe, body-weight exercise. It incorporates a wide-range of muscle
groups, requires some coordination and entails the working muscles
performing synergistically to complete the exercise correctly. After
learning the proper technique, complete 3 x 10 burpees on :30 rest. Add
repetitions or increase the speed as long as the proper form is
maintained. <br />
<br />
For more tips from the National Team High Performance staff, visit the <a href="http://www.usaswimming.org/DesktopDefault.aspx?TabId=2175&Alias=Rainbow&Lang=en" target="_blank">National Team High Performance Tips archive</a>.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-68930397239021376902012-05-29T05:30:00.002-07:002012-05-29T05:30:04.450-07:00STAYING HEALTHY AT THE END OF THE SEASON<h3>
By Dan McCarthy//National Team High Performance Consultant</h3>
The last training cycle before taper is the most important one to
take care of yourself. It represents either one of the hardest training
cycles of the year, or the culmination of months and months of hard
training and competing without a break. The physical stress of such
training raises the cortisol levels in the body and suppresses the
immune system. In addition, the human body does not differentiate
between one type of stress or another; so the combination of the
physical, mental and emotional toll of day-to-day living can all really
pound the immune system into the ground. Illnesses and infections seem
more prominent during taper because the immune system is at its weakest,
not because of the taper. If the athlete is worrying about the upcoming
competition during taper, then not only is their immune system
vulnerable, but they are continuing to suppress it as well. <br />
<br />
Luckily there are some measures that can be taken during the last
training cycle and taper cycle to help the immune system stay strong and
effectively combat illness. <br />
<ol>
<li>Eat fruits and vegetables: Add fruits and vegetables to your
diet if they aren’t already there, or eat more of them; and eat them
with every meal. The vitamins and minerals in fruits and vegetables have
antioxidants which combat the by-products of training. Additionally,
they are absorbed much better from food sources than multivitamins. </li>
<li>Avoid alcohol! Alcohol reduces the white blood cell count in
your body, which are the cells which combat disease in your body.
Alcohol prevents nutrients from feeding the immune system, weakening it
instead, and alcohol calories are worthless to an athlete. Excessive
drinking will create a nutritional deficiency. </li>
<li>Sleep! Try to find some time during the day for a nap, and go to bed earlier than normal (or wake up later). </li>
<li>Use some common sense. Wash your hands often, don’t share water
bottles and keep your hands away from your face when they are not clean.
</li>
</ol>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-86224603989170990472012-05-29T05:29:00.001-07:002012-05-29T05:29:07.246-07:00RECOVERY NUTRITION DURING HARD TRAININGDuring hard training cycles, like Christmas training, it is
imperative for athletes not only to eat promptly (within a half-hour)
following a hard training session, but eat the right amount of
carbohydrates and protein as well. A sound recovery plan will be based
on an athlete’s body weight. <br />
<ul>
<li>Athletes should eat .5 grams of carbohydrates for every pound of body weight </li>
<li>Athletes should eat 15-20 grams of protein </li>
<li>Athletes should drink 24 ounces of water for every pound lost </li>
<li>Athletes should include electrolytes (sodium, potassium) from food with salt or a sports drink </li>
</ul>
The dieticians at the USOC have compiled some suggested recovery meals based on body weight: <br />
<br />
<strong>110-132 Pound Athlete </strong><br />
<ul>
<li>16 ounces of chocolate milk and water, or </li>
<li>6 ounces of non-fat Greek yogurt, fresh fruit, and water, or </li>
<li>A natural ingredient sport bar (fruit/nut), a glass of skim milk, and water </li>
</ul>
<strong>154-176 Pound Athlete</strong> <br />
<ul>
<li>24 ounces of chocolate milk and water, or </li>
<li>Sport bar (45-50 grams of carbs/15-20 grams of protein) and 16 ounces of sport drink, or </li>
<li>12 ounces of non-fat Greek yogurt, one cup of fruit juice, and water </li>
</ul>
<strong>198-220 Pound Athlete</strong> <br />
<ul>
<li>24 ounces of chocolate milk, water and a banana, or </li>
<li>Sport bar (50 grams of carbs/15-20 grams of protein) and 24 ounces of sport drink </li>
</ul>
Not only must an athlete eat their recovery snack within a half hour
of completing practice, but they must also have a meal within an hour of
eating their recovery snack, and add another snack an hour after the
meal. Obviously this is not a recovery plan for every day of the year,
but it will certainly make a difference when the coach pulls out their
special New Year’s 10,000-yard set to cap off an intense week of holiday
training.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-43691647128839479412012-05-29T05:27:00.001-07:002012-05-29T05:27:48.326-07:00IMPROVE YOUR FITNESS, IMPROVE YOUR PERFORMANCE<h3>
B<img alt="Michael Phelps stretching." src="http://www.usaswimming.org/_Rainbow/images/_National%20Team%20Swimmers/phelps119461423.gif" style="border-style: solid; border-width: 1px; float: right; margin-bottom: 10px; margin-left: 10px;" />Y KATIE ARNOLD//NATIONAL TEAM COACH FELLOW </h3>
Anyone who has never used or heard the excuse, “I’m a swimmer, so I’m
awkward on land,” has never been part of competitive swimming. This
idea that swimmers are only athletic in the water has been around for as
long as I can remember. <br />
<br />
For a long time, swimmers and coaches perpetuated this stereotype by
avoiding a lot of dryland activities that were viewed as “too risky.”
However, in recent years, many of these same coaches and athletes have
started to incorporate more dryland aimed at improving overall fitness
and athleticism. <br />
<br />
The best athletes (and coaches) understand that a high level of
fitness is the foundation upon which optimal performance is built. <br />
<br />
As part of the High Performance staff, I am often asked about dryland
programs for our National Team athletes. What are they doing? What
should they be doing? What should they avoid? <br />
<br />
Because every athlete is different, there are a large number of options to consider when designing a training plan. <br />
<br />
Programs like CrossFit, Insanity and P90X are great for improving
overall fitness and increasing speed, power and agility. With some
combination of cardio, weights, plyometrics and stretching, elements
from any of these programs can be used as part of a swimmer’s training
routine. These programs are also easily adapted to meet the unique needs
of individual athletes. <br />
<br />
One thing to keep in mind when implementing any of the above programs
is to limit the amount of overhead stress placed on an athlete. Because
swimming focuses so heavily on repetitive overhead movements, it is
important to monitor this stress level to avoid overuse injuries.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-7910866635371803122012-05-21T09:38:00.001-07:002012-05-21T09:38:28.398-07:00SMART EATING FOR SWIMMERS ON RACE DAYWhat do you pack to eat on race day? What’s your nutrition prescription? <br />
<br />
Everybody has a different approach when it comes to eating on race day.
Having a strategy and an execution plan can remove doubt and worry about
hunger, energy levels, digestive problems, and keep you focused on the
race at hand. <br />
<br />
Here are a few guidelines for smart eating and packing up the cooler: <br />
<ul>
<li>Don’t DQ your day. Breakfast at home or on the road is the
metabolism boost every swimmer needs. Instant oatmeal made with skim or
low fat milk, toast with nut butter, dry cereal, yogurt and fruit are
all light options that rev up the body. If you are competing in the
morning, be sure to keep it light. Opt for a heavier breakfast if
competition is in the afternoon. </li>
<li>Pack variety. A few options of fruit, vegetables, grain and high
quality protein sources should cover the variable appetite and tummy
tolerance you may experience on race day. It’s better to have more food
options than a large quantity of only two or three foods. Don’t make the
mistake of relying on a single food or energy bars to get you through
the day. While they can do the job of fueling your body, they may not
rate in appetite satisfaction. Having a variety of food sources
increases the odds of proper fueling and healthy eating. </li>
<li>Pack enough. You don’t want to run out of food, and you may want
to share with other swimmers (well-fueled swimmers help the whole team,
right?). </li>
<li>Pay attention to temperature. If you are packing perishables, be
sure to add an ice pack. It’s no fun to get tummy cramps before a race
because something has spoiled. </li>
<li>Pack in the protein. Protein will be an ally in keeping your
blood sugar stable, thus keeping hunger, energy and mood in check.
Nibble on cheese sticks or slices, nuts, peanut or nut butters, deli
meat slices, yogurt or yogurt drinks, boxes of low fat milk, hummus,
hard-boiled eggs or edamame. </li>
<li>Don’t forget the Carbohydrate. Your muscles rely on carbs for
fuel. Pack easily digestible sources such as 100% juice, fruit leather,
applesauce, fresh or dried fruit, or veggie sticks. Don’t forget the
more complex carbohydrate foods too, such as crackers, unsweetened dry
cereal, pita or other breads, pretzels and graham crackers. Stay away
from refined sugars such as soda, candy and desserts on race day.</li>
<li>Nosh or Nibble? Save “meals” or large quantities of food for big
breaks between events. Nibble small amounts of food before and after
events that are closely scheduled. At a minimum, you should be nibbling
to stay energized and keep your muscles fueled on race day. </li>
<li>Think your drink. Water, 100% fruit juice and sports drinks are
appropriate at a swim meet. Plain and flavored milk are great recovery
drink choices after the meet; they provide protein for muscle repair and
carbohydrate to re-fuel muscles. </li>
<li>Know your eating style on race day. If it is counter-productive
to racing, follow these guidelines as a strategy for optimal eating.
Don’t tempt yourself by packing foods or making concession purchases
that you (really) don’t want to be eating. </li>
<li>Fiber Facts. Fiber can be a problem on race day, or not. Fiber
is a food component to which each swimmer has an individual tolerance.
Don’t experiment with high fiber foods on race day; sort this out during
training season and avoid tummy trouble when it matters most. </li>
</ul>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-86674234910244057692012-05-21T09:33:00.003-07:002012-05-21T09:33:48.565-07:00ABCS OF MENTAL TRAINING<h3>
V is for Visualization</h3>
You’ve all been told to imagine yourself swimming your best race.
You’ve undoubtedly sat up before a big meet and thought about how you
were going to do and tried to “see” yourself winning. This article will
discuss how to make the most of your imagination and how to visualize
correctly so that you’ll reap the performance benefits. <br />
<br />
<strong>It Really Works </strong><br />
Without going into the science or citing a bunch of research, there is a
lot of evidence on the power of visualization in sport as well as many
other domains. Basically, there are various theories as to why it works,
some claim it strengthens neuropathways while others think it is
effective because it bolsters psychological skills. Regardless of WHY it
works, the majority of the research does show performance is enhanced
through visualization, provided the athlete does it correctly. <br />
<br />
<strong>The Keys </strong><br />
I should really stop calling it visualization because technically the
correct term is “imagery.” The reason it’s not “visualization” is
because when doing it correctly, you are using more than just your
visual sense. The first key to proper imagery is to <em>incorporate all of your senses</em>.
Not only should you see yourself swimming well, but you should feel
your hands pulling through the water, smell the chlorine, hear the
crowd, and maybe even taste the Gatorade you drank as you were preparing
for your race. Vivid details are essential for imagery to be effective.
<br />
<br />
Another important aspect is to try to imagine your race in <em>real time</em>.
I know a few coaches who give out stopwatches to their swimmers and
have them imagine their race as close to their goal time as possible.
Along with this is the need for <em>controllability and positivity</em>-you
must dictate where your imagination takes you and you should ensure you
are always imagining a desired outcome and correct technique. <br />
<br />
For added benefit, <em>include mental cues and positive self-talk.</em>
You can create a CD/Mp3 that you listen to that will guide you through
the race. Such guided imagery should include positive statements to
program your race-day thoughts (ex: “As I pull through the water I feel
how strong and powerful I am” or “As you stand on the blocks you focus
on only your lane and feel confident in your preparation and are ready
to race your best”). <br />
<br />
<em>Do it often</em>, don’t wait until right before your meet to
imagine the race you want. When you wake up every morning you can
imagine performing well in your upcoming events. Before practice you can
visualize your goals for the day. Before each set you can quickly
imagine how this will help you in a race. It can even be helpful to
picture something not going as planned (ex: goggles snap, a bad race,
etc.), but imaging an appropriate and effective reaction (though I
suggest keeping everything positive the night before/day of a race). <br />
<br />
<strong>Déjà Vu </strong><br />
The purpose of imagery is to mentally prepare you for various
situations. You want to have vividly imagined every aspect of race day
so that when you arrive at the pool, your mind thinks it has already
been there, done that. Your mind can’t always tell the difference
between what’s real and what it’s created, so by convincing it that
you’ve already successfully swam this race you’ll be calmer, more
confident, and appropriately focused—a state of mind that in and of
itself will help you to perform your best. Also, the more you feel
yourself swimming (rather than imagining your race like you’re watching a
video of yourself), the easier it will be to create this Déjà vu
experience. So go start mentally rehearsing your future success now! <br />
<br />
<strong>Make it Great! </strong><br />
Dr. Aimee <br />
<h3>
</h3>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-3112103140237803073.post-46981889435692487352012-05-21T09:32:00.002-07:002012-05-21T09:32:39.669-07:00Keys to Success<br />
<h3>
Keys to Success with National Teamer Haley Anderson</h3>
<br />
<strong>1. Have fun.</strong> Don’t take
things too seriously. Swimming is too stressful if you do. If you
aren’t having fun with it, you won’t be successful. Having fun makes
practices a lot easier to get through, especially with open water
workouts. <br />
<br />
<strong>2. Consider all your options. </strong>At first I didn’t have
an open mind about open water swimming. I was like, “Why would I do
that?” Once I thought about it, I decided, “I might as well.” Though
there are a lot of differences, in the end it was really just like
adding another event. <br />
<br />
<strong>3. Make the most of each experience. </strong>When you go on
trips for meets, you can meet a lot of people. In the open-water
community, everyone knows each other. One of the big differences between
pool and open water is that in open water we all talk about the race
afterward. There’s a lot more dialogue among the athletes than when we
go to pool events. And with the courses, water temperature, and crowded
fields, there is a lot to talk about. So it’s a lot more exciting after
each race sitting down with a big group and catching up on it all. <br />
<br />
<strong>4. Always take care of your body. </strong>I am not always
the healthiest eater, but as an athlete I have to constantly be aware of
taking care of my body as much as I can. This includes knowing that
during the season I have to get a lot of sleep, especially if I have
hard classes that carry a huge workload. Actually, when you are at your
busiest, that’s when it’s most important to pay attention to what your
body needs, because the shape you are in can easily unravel. <br />
<br />
<strong>5. Swimming is awesome, but so is the rest of your life. </strong>Keep
some balance in your life. Going to college and getting an education is
important to me. Being part of a college team has helped me develop
skills as a teammate that will help me long after I am done competing.
Stay close to the people who you care about, especially your family and
friends, because when you see them again, knowing them so well you will
be able to see how you have changed. Keeping that balance in your life,
and realizing that swimming, school and friendships all work
hand-in-hand is important so you don’t lose perspective. <br />
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</span>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0