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"Pick Your
Target"
Goal setting. Commitment. Accountability. These three keys unlock
every swimmer’s potential for success. They may sound obvious
and simple, but they are vital. So vital, in fact, that diving into
the pool without them is like taking a drive without knowing where
you’re going.
This was the message Bob Bowman, men’s head coach at the
University of Michigan, gave the Ann Arbor Swim Club at its awards
banquet in Ann Arbor, Mich., recently. Although his words were
addressed to that particular group, they ring true for swimmers,
parents and coaches of any club. As for their effectiveness, there
is no better proof than Bowman’s most famous swimmer, Olympic
phenom Michael Phelps.
"Every swimmer needs three things to succeed in this sport.
Ignoring them prevents athletes from doing what they are capable
of," Bowman said. Embracing them, on the other hand, opens doors,
overcomes obstacles and helps athletes soar to their full
potential.
Set a Goal
The first key is setting a goal. "Imagine if you got in your car
and just started aimlessly driving. That’s what not having a
goal is like. Goals are the targets that direct your aim," he
said.
The end goal is the big question that must be answered first. Where
are you headed? Do you want a state cut? An Olympic gold medal?
Once you determine your destination point, the other stops along
the way will automatically follow.
"When I sit down with my swimmers at Michigan, I tell them,
’Once you’ve answered the big question, the small ones
are easy. You want to be an NCAA champion? OK, there are some
things that go into that. You’re not going to miss a
practice, ever. Because on that level, everybody trains.
You’re going to get rested. You’re going to eat right,
and more.’"
Knowing where to set goals is an art that can be refined with the
help of your coaches. Ask them, if you haven’t already,
because the stakes are high. Goals that are too easy remove the
sense of challenge. Goals that are too difficult lead to
discouragement. Either extreme produces the same result: swimmers
who lose interest in the sport. Basically, goals should have enough
risk so they are exciting, but enough chance of success so they are
achievable, Bowman said.
The whole process is a bit like playing a game of ring toss. "If I
gave you rings to throw at a target, there would probably be a
group who stood right over it so they would hit it every time. And
there would be another group who wanted to stand as far back as
possible for the challenge. Then there would be a third group who
would stand somewhere in the middle so they had a 50/50 chance of
hitting the target. That’s where you want to set your
goal."
Make a Commitment
The next key to success is making the kind of commitments that help
you reach your goal. How many times a week are you going to
practice? How hard are you willing to work? Don’t make your
commitments week by week. Make them for the long haul and make them
ahead of time. Then stick with them.
While adolescent swimmers only need an occasional reminder,
youngsters may need something more. "This is where parents come
in," said Bowman. Their supporting role not only provides the time,
finances and energy that drives swimmers to practice and equips
them with goggles, fins and other tools of the trade, it provides
the emotional backbone needed to keep commitments.
Bowman spoke from experience.
"I remember times as a young swimmer when I would say,
’I’m not going to practice today.’ My mother
would tell me, ’You are going to practice because you made a
commitment.’ Then I would say, ’I’m going to
quit.’ And she would counter, ’You can quit at the end
of the season.’
But when the end of the season rolled around, Bowman found he had
developed a very different attitude. "Because I went to all the
practices, I always did better and never wanted to quit at the end
of the season," he said, chuckling. "I’m no different than
many of you. Everyone has times when they don’t want to
follow through. I’m here to tell you to keep going," he
said.
Be Accountable
The third key is accountability. Once you’ve set your goals
and made commitments, own up to them and take responsibility for
the results. "Ultimately, it’s you who is going to decide
where you end up in this sport," Bowman said. "If something
doesn’t go right, claim it. Say, ’It’s my fault.
I’ll do better next time."
Accountability can be discouraging when goals are not met and there
is no one else to blame, or it can be exhilarating in the face of
triumph. While the emotional responses vary, one fact does not:
accountability is an essential part of growth. Owning up to your
results cultivates a take-charge attitude that can give you a jump
start on your competition.
"When my guys are getting ready for an international meet, I tell
them: ’When it comes time to get on that block, it’s
just you. You better know who you are, and what you’re all
about.’" Swimmers who have stared accountability in the face
without flinching, have developed that inner strength, he
added.
Ann Arbor Swim Club head coach Dan Ohm agreed, adding that these
practices benefit all aspects of life. "Setting goals, making
commitments and being accountable are character-building traits
that not only make you a better swimmer, but a better person," Ohm
said.
There’s more to swimming than fast times and momentary
triumphs. The benefits extend well beyond the pool and into life.
Just ask Bob Bowman, men’s head coach at the University of
Michigan.
Bowman had no idea, when he first got involved in swimming at the
age of 11, how much it would positively impact the rest of his
life. But it has, and it can do the same for any serious devotee,
he told swimmers, coaches and parents at a recent awards banquet
hosted by the Ann Arbor Swim Club in Ann Arbor, Mich.
When Bowman first joined a summer swim league in Columbia, S.C.,
his initial focus was on performance in the pool. Like many
youngsters, he was impressed with fast times and records.
"I still remember attending my first big meet at the University of
South Carolina in 1978 and witnessing a record-breaking swim. I
thought, ’Wow, this is great. It must happen all the
time.’"
His enthusiasm propelled him to practice harder, and he ultimately
went to Florida State University, where teammates, inspired by his
determination, made him captain of the swim team. "It was unusual
because I was one of the slowest swimmers on the team," he
said.
As he matured, however, his eyes were opened to the enduring value
of swimming.
"There’s more to swimming than records and fast times. The
ability to set goals, make commitments and be accountable for your
performance benefits everyone. And unlike records, they last a
lifetime."
"Keys to Success:
Nathan Adrian"
Nathan Adrian won gold this summer in the 400m free relay at the
2009 FINA World Championships in Rome. Here are the keys to his
success:
1. Do your best to stay focused in practice. Many
times practices turn into two or three hours of swimming back and
forth with your favorite song stuck in your head. While this is a
great way to pass the time, it may not be the most conducive to
swimming your best. Instead, try focusing on one thing per practice
that you want to improve. Mondays could be a day to focus on turns
while Tuesday could be used to work on head position.
2. Don’t underestimate the importance of
persistence. Everybody has a bad race or season. The best
way to approach these disappointments is to learn from them and
move on. A bad season could be used as motivation to work harder
next season.
3. Communicate with your coach. Your coach is
doing his or her best to make you the best swimmer possible. There
is a reason you are doing what you are doing in and out of the
pool. It is important to talk to your coach, and if you don’t
understand why you are doing something, just ask.
4. Don’t be afraid of being great. Never
become intimidated by anything when you swim. Most great swimmers
all have one thing in common: they were never afraid to go out and
race their heart out to try and do something special. Most
recently, we all saw Jason Lezak prove that he knew he was great.
Setting limitations on yourself is the worst thing you could do as
a swimmer.
5. Enjoy the process. Most importantly, swimming
should be fun. Although I have had to wake up at 5:20 a.m., five
days a week for the last two months, I still look forward to the
next time I get to hang out with my teammates at practice. Find
something that makes swimming enjoyable for you and cherish the
time that you get to spend doing it.
"Carbs, Carbs, Carbs"
BY KATHLEEN WOOLF, PhD, RD//Special Correspondent
Swimmers, like most athletes, use carbohydrates as fuel during
exercise. Unfortunately, the body only stores a limited amount of
carbohydrate, and it can easily be depleted after a vigorous
workout. To maximize your body’s carbohydrate stores,
consume carbs before, during and after exercise.
Carbs Before Exercise
Before every practice or competition, include carbs as part of a
pre-event meal to “top off” your muscle stores.
Select foods that can be quickly digested and absorbed.
Depending on the time of your pre-event meal, vary your meal
patterns. When a pre-event meal occurs 4 hours before your
event, consume foods such as a turkey sandwich, apple, oatmeal
cookie and low-fat milk. If your pre-event meal occurs less
than one hour before an event, limit your intake to a small amount
of juice or fruit or a sports beverage. Research consistently
supports that eating a pre-event meal improves performance.
However, a single pre-event meal will not compensate for an overall
poor training diet.
Carbs During Exercise
When exercise lasts more than an hour, carbs are recommended during
exercise to provide additional fuel for your body.
Carbohydrate intake during exercise allows athletes to exercise
longer and harder. Consume 30 to 60 grams of carbs per hour
during long duration exercise. To provide your body with 30 grams
of carbs, choose 2 cups of a sports beverage or 1 medium banana or
3 large graham crackers.
Carbs After Exercise
Immediately after every practice or competition, consume
carbohydrate-rich foods and beverages as part of your
recovery. Choose fruit, 100% fruit juices, low-fat milk,
cereal, sports beverages and bagels to replenish your carbohydrate
stores so that you are ready for your next event. What you
eat after a hard practice affects your ability to perform during
your next workout.
Carbs Always
Because carbohydrates are the predominant fuel for most events,
swimmers need to focus on a carbohydrate-rich diet. For
optimal performance, make it a habit to consume high-carbohydrate
meals and snacks, before, during and after exercise.
Kathleen Woolf, PhD, RD is a registered dietitian and a member of
the American Dietetic Association, the Sports, Cardiovascular and
Wellness Nutritionist Dietetic Practice Group, and the American
College of Sports Medicine. She is an assistant professor in
the Department of Nutrition at Arizona State University.
"What are you doing
today to guarantee greatness tomorrow?"
BY DR. ALAN GOLDBERG//Sport Psychologist
What if you knew beyond a shadow of a doubt that what you did
today, in this set, how hard you pushed yourself and how precise
you were with your strokes and turns would guarantee a
“meet-of-your-life” performance in your events come
taper time? How motivated would you be? Would you concentrate more?
Would it bother you that you went into practice a little tired?
Would you allow yourself just to go through the motions the way you
sometimes do or cut as many corners? Would you complain to yourself
or a teammate about how you hated this set?
Chances are pretty good that if you knew that today’s
practice would guarantee you great swims at the big meet, then
you’d be totally psyched and willing to work your butt off.
In fact, you’d probably go into practice with a seriousness
of purpose that would instantly raise the quality of your
training.
It’s this mental approach to practice that you need to adopt
right now to help get you through the grind and drudgery of this,
the toughest part of the training cycle.
Come December and January of the short course season, the intensity
of your practices has increased, your body is more broken down and
your motivation may be at an all-time low. The taper meet seems
months away, and it’s easy to lose sight of why you’re
doing what you’re doing. This is the time when swimmers are
most vulnerable to wasting valuable practices by giving in to their
mental and physical fatigue. Take note: If you want to become a
winner, then you can’t allow yourself to do this.
You have to approach today’s training as if this is
championship time! You have to mentally connect what you are doing
right now in the pool with what you want to be doing at the taper
meet. You have to create a sense of inner importance for
today’s practice by directly linking it with your
end-of-season goals. You do this by asking yourself the question,
“How is what I’m doing today and right now going to
help me get to where I want to go?”
By continuously connecting your big goals with what you are doing
right now, you will out-work the competition, and in the process,
distinguish yourself as a champion.
"Warming Down"
BY KELSEY SAVAGE HAYS with Kristin Hill, Head Coach of Boise State
Swimming
Warm down gives hard-worked muscles the chance to prepare for the
next practice or race. Swimmers should aim to get their heart rate
under 100 beats per minute before exiting the warm-down pool. While
a 200-300 yard set with some drills and easy swimming is usually
enough recovery after practice, races require a little extra
strategy. Here are five tips for getting the most out of warm
down:
1. After a race, warming down should be the immediate focus. A long
wait between competition and recovery gives the body more time to
tighten, making it harder to flush out the lactate acid built up in
muscles.
2. Start with a relaxed 300 yards before doing a short interval
set; Kristin suggests doing 6x50 yards on :45 seconds. The slight
increase of intensity hastens the removal of lactate acid by
increasing blood circulation. Finish with some more easy swimming,
or, if there isn’t much time between races, start preparing
for the next event with drills and pace work.
3. Hydrate with water between events or with a recovery drink if
it’s the final warm-down of the session. Fluids, especially
those including carbohydrates and protein, can greatly aid
recovery, but stick to drinking something you’ve already
tested during practice. Keep your choice beverage on the side of
the pool and sip it during your warm down.
4. Most swimmers need 600-800 yards before their heart rate
settles, but some might need longer. Don’t shortchange your
body with too little recovery; leave the warm-down pool fresh for
the next race.
5. Stretching after warming down can also loosen the body, if
it’s already part of your routine. Don’t push yourself
into stretching in ways you aren’t used to. Stretching not
only helps the muscles relax, but it gives a swimmer a few quiet
minutes to prepare for the next race.
"Bilateral Breathing"
The Tip:
If you’re not breathing to both sides, it’s never too
late to start. It helps balance your stroke, creates symmetry in
back musculature, helps eliminate cramping and increases your
oxygen intake, resulting in a more efficient, faster stroke. Plus
in a race, breathing bilaterally helps you keep an eye on your
competition.
The key to doing this correctly is proper rotation. If you’re
whipping your head around to breathe on your weaker side, your hips
will drop and throw your balance. Here’s how to make
bilateral breathing easier:
· Practice
rotation drills. A great one to start with your body on its side,
with the bottom arm extending out in front and the top arm resting
on your side. Point your nose to the bottom of the pool. Slowly
kick to keep your hips up. Roll and stroke until you are lying on
the opposite side. Breathe freely and check your balance. Then turn
your head so your nose points to the bottom, and stay on your side
for 10 kicks. Repeat the motion for the length of the pool.
· Try a set
where you breathe to your right side on one length and to your left
on the next.
· On a set
of 75s, breathe every five strokes on the first 25, every three
strokes on the second length and every stroke
(right-left-right-left) on the last length.
· Breathe to
your weak side in all warm ups, cool downs and slower swimming
sets, and to your strong side on main sets. Gradually make the
shift to bilateral breathing on main sets.
· It
doesn’t matter if you practice bilateral breathing per lap or
per set. What matters is staying balanced and symmetrical so you
can breathe easily on both sides. Once you begin regular bilateral
breathing, it gets easier with every practice.
· Stay
smooth and fluid while breathing every third stroke. Eventually
with practice, breathing every cycle with no interruption in your
flow should be easy. Your goal should be to breathe evenly to both
sides in all your practices and races.
"Drink Early and Often."
There are 2 reasons to drink fluids: (1) to stay hydrated, and (2)
to provide the body with fuel.
During Workout - Regardless of age or length of workout, all
swimmers need fluids during practice to stay hydrated. Easily
accomplished with a couple of sips from the water bottle every
15-20 minutes. As swimmers progress, workouts get longer and
tougher. It’s well established that exercise beyond 90
minutes benefits from a supplemental fuel source. The sports drink
can provide it. But we still have hydration to think about. Drinks
that are too strong, or “concentrated,” can provide the
fuel but also inhibit fluid absorption and often lead to
cramping.
Years of research tells us that drinks that are 6-8% carbohydrate
by weight provide the perfect balance. Enough carbohydrate to
provide a fuel source during long exercise, but not so much that
will inhibit fluid absorption. A couple of sips every 15-20 minutes
keeps the body fueled, helps prevent unnecessary tissue breakdown,
and maintains hydration. Today, only Gatorade and Powerade meet the
6-8% criteria. Most other drinks are too strong to be effective
during workout.
After Workout – Water is an excellent choice to replenish
fluids after practice. It’s always wise to drink at least one
cup. But after a tough workout, replenishing fuel stores is equally
important. Competitive swimmers need a little over 1 gram of
carbohydrate for every kilogram they weigh (lbs/2.2) each hour
after workout. And they need it within the first hour.
Oftentimes, a sports drink that is easily digested and quickly
absorbed, such as Gatorade or Powerade can provide a convenient way
to get some of this fuel within the first 20 minutes. Accelerade, a
newer drink on the market may also do the trick. Endurox, perhaps,
but beware of the high protein drinks, as they often forgo the
carbohydrate, and carbohydrate is what you are trying to replenish
within that first hour after workout. A little protein won’t
hurt, in fact a little bit of protein may actually help by
supporting tissue repair and re-building processes. But too much
protein, especially when it comes in place of carbohydrate, may
actually be detrimental to the post-workout recovery process.
**Remember…
1. Carbohydrate is the primary fuel source during tough workouts.
Protein is used as a fuel source during exercise only when
carbohydrate and fat are not present is sufficient quantities. This
can happen during long/tough workouts when the body uses much of
its stored carbohydrate, and it must find an additional source. If
an additional carbohydrate source (ex. Gatorade, Powerade) is not
supplied, the body taps into stored protein, aka your muscles. This
is why we drink carbohydrate-electrolyte solutions during
workout…to spare muscle protein. And this is also why it is
important to replace carbohydrate stores lost during a
workout…so you start the next workout with a full tank of
gas!
2. Following exercise, the body is very sensitive to the hormone
insulin. Insulin is that hormone that rises every time blood sugar
rises. In other words, every time a swimmer eats carbohydrate,
which causes blood sugar to rise, insulin goes up. Well, it’s
insulin’s job to remove sugar from the bloodstream, and it
does so by facilitating its storage as glycogen. Glycogen, the
storage form for carbohydrate, is what the body taps into for fuel
when exercise is very intense. This can happen quite a bit during a
tough workout, which is why it’s important to see that
glycogen is replenished before the next practice.
During the Day – Staying hydrated during the day is just as
critical as hydrating during and after workouts. Most swimmers can
do this by incorporating a variety of fluids into their daily diet.
Water, fruit juice, milk, soups, etc, etc. Water is always an
excellent choice, but other drinks, including sports drinks
(defined as 6-8% carbohydrate by weight) are okay too. Just
remember that variety is the key to a healthy diet. If you use a
sports drink during and after practice, it may be better to drink
water and juice during the day to stay hydrated. Juices are often
healthier than sports drinks in that their sugars are natural.
Always keep in mind that juices and sports drinks contribute to
total caloric intake.
For the purpose of this article, a sports drink is defined as a
6-8% carbohydrate-electrolyte solution. Do NOT include
“energy drinks,” such as Red Bull, 180o, Sobe, etc.
These dietary supplements fall into the Yellow Light category of
the Dietary Supplements Health & Contamination Risk Chart.
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