Guidelines For Going On The Road
From News for Swim Parents
Published by The American Swimming Coaches Association
5101 NW 21 Ave., Suite 200
Fort Lauderdale FL 33309
By Coach Jamie Thomas
Swim team families look forward to February and March as the
championship season. Travel comes with the territory. So,
whether you're going to a qualifier or to nationals, you need a plan for
going "on the road". The length, usually three or more days, of
these championship level meets can lead to a loss of that "great
feeling" and cause performances to suffer.
The keys to a good road trip are:
1. Eat the proper foods,
2. Get plenty of rest, and
3. Make the days as normal as possible.
The swimmer's diet should consist of low fat high carbohydrate foods.
Appropriate breakfast foods are pancakes, bagels, French toast, cereal,
and fruits. Pancakes and toast should be served without butter or
margarine. Syrup and jams are OK. Drink low fat milk.
At lunch, avoid fried foods at fast food places. Try a salad with
a minimum of dressing or a potato with a minimum of butter.
Sandwiches with lean meat or skinless poultry are good. Peanut
butter and jelly sandwiches are good and easy, but watch the peanut
butter because it is high in fat. Soup and crackers are also fine,
but avoid cream-based soups. Stay away from soft drinks and drink
low fat milk or juices.
For dinner, choose restaurants that offer high carbohydrate items such
as pasta, salads, rice, vegetables and fruits. If you must have
pizza, get one with a thicker crust and get low fat toppings like green
peppers, onions, Canadian bacon or mushrooms. Avoid fatty meats
and extra cheese.
Why is it important to avoid fats during competition? After a meal
fats enter the blood stream where they temporarily cause red blood cells
to bunch up or coagulate. This in turn prevents oxygen carrying
red blood cells from entering the tiniest capillaries – the very
capillaries muscles depend on for oxygen.
Be nutrition conscious at all meals. Remember: don't
sacrifice great performances by eating conveniently while on the road.
Understand that swim meets can be extra exhausting. While away
from the pool, swimmers need to rest and relax. Napping between
trials and finals is a good idea. When swimming in an afternoon
session, swimmers may sleep a little later than usual. Do not allow
swimmers to stay up late or run around socializing while at the hotel.
This wastes important rest time as well as disturbing others.
During "free time" on the road, swimmers and parents should avoid
excessive talking about the meet, particularly anything negative.
Instead, think very positive thoughts for short periods of time.
Diet, rest, and attitude are keys to maintaining a "fresh feeling"
through a tough, long meet. Remember these guidelines when you are
on the road and minimize the effect of road trips on performance.
