Posted in: Technique

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Swimming Gingerly

5.Jul.09 | posted by: steve munatones | filed under: Technique | (0) comments

Open water swimmers eat and drink a variety of products during their marathon swims and workouts. They consume everything from water, tea, coffee, Maxim, Gatorade, bananas to chocolate, cookies and specialty home-made formulations. We found an interesting study that was presented at this week's American College of Sports Medicine annual convention in Seattle, Washington.

Christopher Black, Matthew Herring, David Hurley, Patrick O'Conner, all from Georgia, studied the use of ginger supplements and its effects on inflammation and pain in humans.

The purpose of their research was to determine if 11 days of ginger supplementation would attentuate arm muscle pain, inflammation and/or dysfunction induced by high-intensity exercise. While ginger supplements are known for its hypoalgesic and anti-inflammatory effects on rodents, its effects on humans was not previously investigated.

34 research subjects were given two grams of either ground ginger or a placebo for 11 consecutive days. On Day 8, the participants performed 18 flexor repetitions on their non-dominant arm at an intensity of 120% of their one-repetition maximum. Immediately prior to and for three days after the exercise, muscle pain intensity, perceived effort, arm range-of-motion, isometric strength, arm volume and plasma prostaglandin E2 were assessed on each of the subjects. The ginger and placebo groups were compared on the days when peak responses occurred for the primary outcome measures in the placebo group.

The research team found that the peak pain ratings were 25% lower in the ginger group. Ginger also attentuated the peak decline in range-of-motion by 35%. There were also smaller effect size changes in arm volume, plasma prostaglandin and isometric strength, but it was not statistically significant.

The team concluded that the ginger supplementation attentuates peak muscle pain and the decline in range-of-motion caused by intense exercise.

Photo shows Olympian Mark Warkentin at the 2007 World Swimming Championships drinking a hydration formula NOT including ginger.

Put a Cherry on Top

5.Jul.09 | posted by: steve munatones | filed under: Technique | (1) comments

Open water swimmers eat and drink a variety of products during their marathon swims and workouts. They consume everything from water, tea, coffee, Maxim, Gatorade, bananas to chocolate, cookies and specialty home-made formulations. We found an interesting study that was presented at the 2009 American College of Sports Medicine annual convention in Seattle, Washington.

Glyn Howatson, Malachy McHugh, Jessica Hill, James Brouner, Andy Jewell, Ken van Someren and Rob Shave studied the use of cherry juice to aid in recovery and reduce muscle damage, inflammation and oxidative stress on marathon runners. Although this blog focused entirely on open water swimmers, we thought their findings may be appropriate and interesting to any endurance athlete.

Tart cherries (Prunus Cerasus) are known to contain a variety of phenolic compounds and are particularly rich in anthocyanins that may help to reduce muscle damage, oxidative stress and inflammation following strenuous physical activity, and help to accelerate recovery.

Twenty recreational marathon runners participated in the research and were randomly separated into two groups. One group drank 16 fluid ounces of a commercially available cherry juice (CherryPharm) while the second group drank a placebo every day for five days prior to, and for 2 days after, a marathon run. Measures of muscle damage, delayed onset muscle soreness and maximum voluntary contraction, inflammation, C-reactive protein, uric acid, total antioxidant status, oxidative stress and protein carbonyls were taken pre-supplement, pre-race, immediately post-race, and 24 hours and 48 hours post-race.

The study showed that the maximum voluntary contraction recovered faster in the cherry juice group (101% vs. 91% at 48 hours) and markers of inflammation were reduced in the cherry juice group. Total antioxidant status at 48 hours post-race was 29% lower among the cherry juice drinkers, but the delayed muscle soreness and muscle damage showed no difference between the two groups.

The research team concluded that cherry juice increased total antioxidant capacity following five days of supplementation and reduced inflammation and aided in the recovery of muscle function that may prove valuable for endurance athletes as a viable means to aid recovery.

Photo shows Olympian Mark Warkentin at the 2007 World Swimming Championships drinking a hydration formula that does not cherry juice.

Psychological Characteristics of Endurance Athletes

5.Jul.09 | posted by: steve munatones | filed under: Technique | (0) comments

James Konopack of Monmouth University and Eric Hall of Elon University presented their research on the Psychological Characteristics of Ultramarathon Participants at the 2009 American College of Sports Medicine annual meeting in Seattle, Washington. They looked at the psychological consequences of endurance runners who do 50-, 100- and 150-mile ultramarathons.

They asked ten male and ten female runners with an average age of 40.8 years to complete reports prior to and immediately after doing 50-, 100- or 150-mile runs. The athletes responded to the Activation-Deactivation Adjective Checklist, Satisfaction with Life Scale, Physical Activity Enjoyment Scale and Exercise Dependence Scale. Their baseline values were compared with normative data and changes in the Activation-Deactivation Adjective Checklist were analyzed. An independent test was used to compare the Physical Activity Enjoyment Scale between the athletes who completed their event and those who ran more than 26.2 miles, but did not finish their event.

The researchers found that 80% of the athletes displayed symptoms of exercise dependence with 10% at higher dependence risk. Baseline Satisfaction with Life Scale were high to very high, with a slightly higher rating post-event. Significantly reduced energy and increased tiredness were observed and increases in tension and decreases in calmness were borderline significant. Athletes who completed their planned running distance had significantly higher Physical Activity Enjoyment Scale scores than non-finishers.

The researchers concluded that life satisfaction was high and athletes enjoyed their activity, an effect moderated by their finish or non-finish.

Based on our observations, we also guess that the life satisfaction index of open water swimmers is extraordinarily high and they very much enjoy their chosen sport, especially when they achieve their goals.

Photo by Giorgio Scala shows the top European women competing in the 25K race at the European Open Water Swimming Championships.

Ten Open Water Swimming Tips from an Olympic Champion

5.Jul.09 | posted by: steve munatones | filed under: Technique | (1) comments

Rebecca Soni pulled off arguably the greatest upset at the 2008 Olympics with a gold-medal victory in the 200-meter breaststroke. According to one of the USC coaches, Catherine Vogt, she is also 'awesome' in the open water.

Most recently, the 3-time Olympic medalist and world record holder wrote Ten Tips for a Great Swim for the famous Waikiki Roughwater Swim:

1) Preparation is everything. Elite level distance swimmers who are in reasonable shape may be able to get through the 2.384 mile Waikiki Roughwater Swim without months of race specific training. All others should find a qualified coach and training group to assure that they are in shape to finish the race regardless of the conditions (wind, waves, current). Stretching, cross training and strength training are all helpful tools but perhaps the most important thing is an efficient stroke and good conditioning. By race day you should be able to swim 4000 meters comfortably without stopping or touching the bottom.

2) If there is any doubt that you can finish the race stay on the beach and train for next year.

3) There are no lane lines in the ocean. Practice sighting buoys and landmarks (twin towers, Rainbow Hilton). Learn to read the ripples in the sand on the bottom. They can help you stay on track. You should be able to 'look stroke' while swimming freestyle every 20 strokes or so. Even an Olympic Gold Medalist in the breast stroke swims head down freestyle in the ocean.

4) Wear a comfortable (and stylish) swim suit with minimal drag, a brightly colored swim cap (lime green, and pink are my favorites) and goggles that fit you and will not fog up.

5) Vaseline and sunscreen are key. Vaseline areas that might chafe such as your neck and underarms. Use a high SPF sunscreen and find a friend to get your back. Reapply sunscreen after the race.

6) Honolulu tide charts can help give you an idea of what the currents will be like on race day but for the best indication, swim part of the course (with a friend) the day before the race at the same time that you will be swimming that section of the course. It helps to practice navigating both the start and the finish. The Roughwater Swim Committee offers free clinics and I advise you to take advantage of this great opportunity.

7) Hydrate, hydrate, hydrate. On the day prior to the race avoid soda, caffeine and alcoholic beverages. Drink lots of water and/or sports drinks. Don't overdo it but keep sipping up until race time. Rehydrate as soon as possible after you finish the race. There are no aid stations out in the ocean.

8) Eat what you feel comfortable with the day before the race. Avoid foods that you are not used to or that may cause you discomfort. In the morning eat a light but balanced breakfast that you are used to eating. Don't skip breakfast but don't visit the all-you-can eat buffet either.

9) Arrive at the beach at least 45 minutes to an hour before the start. Prior to the start, line up where you expect to finish in your heat. If you know that you are among the fastest swimmers in your heat get right in front and at the gun take off in front to take advantage of the open water. If you are not going to lead the pack, or you are not sure, then take a few steps back, wait a few seconds after the gun and draft the pack out the channel. You will save energy and avoid faster swimmers pushing to get around you.

10) Enjoy the race. If you are in shape and have prepared properly you will have a blast, regardless of the conditions. If you are not prepared, it may not be so much fun. Stay on the beach. While you are on the course, look for turtles, fish and dolphins. It is usually more efficient to stay with a pack where you can draft and share navigation duties than to swim on your own but when you can outsprint or outsmart the competition go for it! Ocean swimming is all about enjoying the environment, getting in great shape and navigating and swimming your best.