The British Long Distance Swimming Association

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FAQ

General Questions:

Phil’s BLDSA FAQ’s:

  • Do I have to be a competitive swimmer
    • No, all our swims are open to everyone that is capable of completing the distance within the time limit
    • There is a competitive element but that is not compulsory
  • How different is open water swimming to in the pool
    • There are 4 key elements to consider
      •  Temperature (add link to info about temp)
      • The Water (add info about depth, clarity, wave, saltiness current etc)
      • No lines, walls or ropes (add info about sighting, finishing, other swimmers)
      • General Environment (changing facilities, scenery, fresh air, wind, rain parking)
  • What should I eat or drink?
    • In the days before a long swim good healthy food with plenty of vegetables and pasta or rice; this will help maintain energy levels. Healthy snacks are good to stop you feeling hungry and maintain body stores. Having a good balanced meal the night before is worthwhile as this helps your body stay fuelled through the night. Most people find it best to avoid alcohol 48hours before a swim.
    • On the day a good breakfast is essential. Porridge is a good option as it is easy to digest; Oats are low GI, so release energy into the body slowly.
    • Up to 1 hour of moderately challenging activity does not normally require additional fuel as the body contains enough stores in it’s cells
    • After 1 hour is good to feed and hydrate every 20 to 30 minutes
      • some people may be ok with longer gaps
      • each swimmer should practice with what works best for them
    • Malto-Dextrin Powder
      • This a carbohydrate powder that is versatile; it contains a mix of carbohydrates that are digested by the body at different rates helping spread energy delivery and keep the body in balance
      • It is usually mixed into a drink – water or squash is normal
      • Can be added to meals to boost calorie content
      • Mixed in a drink it Is good for before and during swims as it also provides hydration and does not affect electrolyte balance
      • It is available from many suppliers, an example is the brand Maxim
    • Gels
      • These come in a variety of types inc. iso-tonic, energy, + caffeine.
      • As with other ‘feeds’ these should be practised within a normal training environment to see how they work for you. Not every person can ‘stomach’ a gel.
      • These are popular on inland swims as they can be carried in the costume and also be passed easily from a supporting Kayak/ boat.
      • Iso-tonic gels may not be good in salt water swims due to the already salt rich water you may drink whilst swimming and can lead to problems.
      • Different brands of energy gels have different mixes of carbohydrates. The best have some quick acting carbohydrates, backed up by a higher proportion of ‘low GI’ carbohydrate that has a slower release into the body.
      • Gels with added caffeine should be used with caution and only after practicing to see how you cope. These can work for people on longer swims who have a normally high caffeine intake through a day (i.e. drink a lot of tea and coffee)
    • Energy Drinks
      • These are often thought to be iso-tonic but it has been seen by British Swimming nutritionist that they are too concentrated and they tend to dilute down the premixed drinks. These are drinks including Lucozade, Powerade
    • ‘Jelly Babies’ and other sweets
      • A lot of swimmers that have been around for some time swear by things like jelly babies. These came in to favouritism in the days before ‘sport science and nutrition’ came up with products like protein powders and energy gels.
      • These generally provide simple sugars that hit the system quickly and give a boost.
    • After a swim it is good to take on a recovery meal or drink.
      • This will help you feel better quicker and also start your body repairing itself and help alertness as well reducing aches and stiffness
      • This would generally be 2 parts carbohydrate to 1 part protein.
      • You can buy of the shelf products that will provide this; often with added vitamins and minerals.
      • Porridge with milk can provide this, or a large milk shake.
  • What is an appropriate standard of pool swimming to be able to make the transition to open water i.e. distance covered comfortably?
    • Answers to follow… 
  • What essentials should i pack in my kit bag for my first open water swim?
    • Answers to follow…
  • How can I best prepare for the cold?
    • Answers to follow…
  • Can I wear a wetsuit?
    • Answers to follow…
  • Does Grease help keep me warm?
    • Answers to follow…
  • Why do I need a Kayaker and where can I get one?
    • Answers to follow… 
  • How safe will I be?
    • Answers to follow…

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