Starting Block Magazine- September Issue

ISSUE NO. 8 SEPTEMBER 2018

FREESTYLE KICK SERIES: PART I

I’ve never been a ballerina, so how am I supposed to kick like one?

YOUR SEASON IS OVER...

NOW WHAT?

3 steps to get the most from your past season, and get the new season off to a great start

THE ULTIMATE NUTRITION GUIDE FOR SWIMMERS

Eat better to swim faster and recover quicker

KATIE LEDECKY Q & A with 5 time Olympic gold medalist and 14-time word champ, Katie Ledecky.

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Front cover photo credit: TYR

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EVERY FREESTYLER HAS HEARD THE WORDS, “POINT YOUR TOES WHEN YOU KICK!” but why?

WORDS BY Abbie FIsh

In our next series, we investigate what muscles are required to have a powerful flutter kick, how much ankle flexibility a swimmer needs and how much a running background affects a swimmer’s ability to efficiently kick.. So let’s get back to the business.

When a swimmer is kicking Freestyle—they should point their toes. And I don’t mean point their toes backwards towards their shin (that’s referred to as Dorsiflexion), but actively point their toes away from their body (in Plantarflexion). See image below.

Dorsiflexion The muscles required to move the foot into plantar flexion are: Gastrocnemius, Soleus, Flexor hallucis longus, Flexor digitorum longus, Tibialis posterior, Plantaris, and the Achilles Tendon.

Those are all fancy words for the muscles and tendons that make up the majority of your calf, shin, heal, and foot regions.

When a swimmer plantar flexes their foot, the muscles in the calf are shorten to bring the heal back towards the body and the toes extend away. Also, the Achilles tendon is shortened and the Flexor muscles (hallucis and digitorum longus) are stretched.

But, What’s the Advantage of Kicking in a Plantar Flexed State?

1. Reduction in drag 2. Larger surface area 3. Generate more propulsion When a swimmer kicks with their feet in a plantar flexed position, it creates a larger surface area on the tops of the feet.

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The more surface area the feet have, the more propulsion you can generate. Also, a reduction in drag is shown by having the toes flexed, as opposed to the toes pointing towards the bottom of the pool (or perpendicular to the body).

Think of plantar flexion as being similar to using a fin.

Everybody kicks faster with fins, but why?

But Why? These muscles run alongside the shin in front of your leg, but change into tendons above the ankle bone. As tendons they run on top of the foot to each of your five toes. Those tendons are directly responsible to how much plantar flexion you have in your feet. If it’s hard to stretch tendons, but not muscles–why not stretch the muscle? Specifically, the Flexor muscles!

Try this. Take the next week (or until Part II of this blog post comes out) and foam roll your shins. Do everything else the same and tell me whether your plantar flexibility has gotten better. I can almost guarantee it might .

Until next time, A. Fish Abbie has been in the competitive swimming realm for over 20 years. From qualifying for the Olympic Trials to working at USA Swimming’s headquarters, Abbie has been on all sides of the sport. She is a University of Georgia “Double Dawg”–where she swam and graduated with M.S. and B.S. degrees. Abbie now spends her time in the Florida Keys, where she coaches a local swim club and manages a pool. She continues to further her knowledge about stroke mechanics and analyzing swimming technique with an array of different software programs. She has worked with clients as young as 5 and up to 90 years old. Abbie believes anyone with the heart to train can benefit from technical advice!

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There are many helpful diet tips for swimmers looking to improve their overall nutrition. Different foods serve specific purposes in looked aspect of swim training. the body and assist in various Many athletes who may not see body functions such as muscle it as an important part of their synthesis and repair. training disregard this essential Planning meals and learning how component. While most athletes to make smarter food choices can can still perform without paying help you to begin a proper numuch attention to their diet, they trition regimen that will help you won’t be performing at their best reach your full potential. While and may be missing out on reach- developing and following an aping their full potential. Eating well propriate nutrition routine takes during training and in the days be- some time, research and planning, fore an event can help you recover over time you will see an improvequicker and swim faster. Proper ment in the way you feel and how nutrition for swimmers can mean you perform. the difference between placing first or second.

Good nutrition is a vital, albeit commonly over-

Eat the Right Kinds of Protein

Like a car, the human body is an intricate machine that needs the proper fuel to operate at its best.

Swimmers need proper nutrition for efficient maintenance of body weight, energy, recovery and hydration. Without it, they aren’t able to optimally perform and recover as quickly as they could. Poor nutrition also results in a weakened immune system, which makes you more susceptible to illness. Good nutrition can be used to fuel the body, improve performance and speed up recovery Competitive swimmers can use up to 40% of their daily energy expenditure in a rigorous 2-4 hour training session. Their muscles are continuously being broken down and built back up. The nutrients that are lost can’t be adequately restored with just ordinary eating habits.

It’s important for aerobic athletes to learn more about balancing carbohydrates, protein, and other essential macronutrients, along with staying properly hydrated.

HBV proteins include meats such as :

beef, chicken, turkey, whole eggs, milk and fish.

Vegetarian HBV protein includes

soybeans other plant proteins You should aim for your main meals to have 20- 40 grams of protein per serving.

Protein is essential in muscle recovery and also keeps you from feeling hungry during your training.

You should aim to include some protein in each meal and snack.

Eating a small amount of protein about an hour before a workout can decrease muscle breakdown and prepare your muscles to start While too many carbohydrates recovering right away. are not good for you, for swimmers and other aerobic athletes, they are essential for energy, training and recovery. They are the units that fuel the body and the nutrients that the body burns most efficiently. Carbohydrates can be classified as Many athletes believe that they either simple or complex. Simple have to consume large amounts of carbohydrates are quick-burning protein for it to be effective. Howfoods that quickly turn into sugever, this is not the case. The extra ar. Complex carbohydrates are protein not used by the muscles foods that take longer for your will be stored in fat cells. It’s more body to break down. important to choose high-quality, Carbohydrates should make up or “High-biological value” (HBV) about half of your caloric intake, proteins. HBV protein refers to the with the recommendation for types of proteins that contain the swimmers being about 8-10 amino acids needed by humans for grams per kilogram of body muscle recovery after workouts. weight.

Know When to Eat Simple & Complex Carbohydrates

Your carbohydrate intake should be adjusted according to the frequency and intensity of your training along with the type of event for which you’re training. The more intense the training, the more carbohydrates and starchy foods Whole grain bread containing oats, barley, rye and whole wheat should be consumed. are better than those that contain refined flour. Brown rice is a should be better choice than white rice, as it eaten before, during and directly hasn’t been refined. Grains such after workouts. Simple carbohyas bulgur, quinoa and millet are drates are quickly broken down also helpful to introduce into your in the body and result in a rapid diet. Air-popped popcorn, without blood sugar spike. butter or salt, is a very healthy whole grain snack, which can be Sports drinks, fruits, honey and seasoned with herbs rather than pretzels are good choices. salt.

Simple carbohydrates

While fruits do contain significant Eating both carbohydrates and amounts of sugar, they’re also protein after workouts is the high in fiber, which breaks down the sugar more slowly. Fruits with most beneficial since the carboedible skins are the highest in fiber. hydrates stimulate the producFruit also contains other vitamins tion of insulin which helps your muscles best utilize the protein and nutrients such as Vitamin C to repair muscles. Snacks that and potassium.

Outside of workouts,

complex

carbohydrates are best.

Lentils, beans, whole grains and vegetables are healthy foods that provide complex carbohydrates. A great hint for choosing vegetables with the most complex carbohydrates is to think of autumn.

Pumpkin, squash and sweet potatoes are excellent sources of complex carbohydrates.

combine both carbohydrates and proteins include

peanut butter and jelly sandwiches and chocolate milk

Stay Hydrated

In a sport where you’re immersed in water, it’s also important for swimmers to keep the inside of their body hydrated. Swimmers actually sweat a lot, but this often goes unnoticed while in the water.

Many athletes overlook this vital element and don’t drink the recommended amount of water daily, which is ¾ gallon for females and 1 gallon for males daily. As a result, electrolyte and fluid imbalances are commonly found in swimmers.

In swimmers, dehydration can cause undesired weight loss, which in turn can result in a performance decrease of up to 45%.

Swimmers should compensate for any weight loss after workouts by drinking enough water to replenish what was lost. Many athletes may not even realize that they’re dehydrated since they often don’t realize how much they’re sweating. Monitoring the urine to make sure that it is a light yellow color is a good indicator of the body’s hydration level. Hydration should occur during and after workouts and competitions. It’s recommended that you replace about 125%-150% of the fluid lost, within the first 4-6 hours of recovery, to achieve proper fluid balance. Keeping a water bottle nearby at all times is a great reminder to keep drinking.

Eliminate Temptation and Plan Meals Ahead

Swimmers are often known for their big appetites after grueling workouts and events, it’s not an excuse to eat loads of junk food While and other things you should avoid, such as overly processed foods and those with lots of sugar and bad fats. Even if you’re eating a lot, it’s still possible to be malnourished if you’re eating the wrong foods. It’s challenging to avoid bad foods if they are readily available in your pantry or fridge. Eliminating them

from your environment will help you to avoid the temptation of eating them.

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An effective way to eliminate temptation while trying to eat well is to plan your meals ahead.

Planning your meals and snacks allows you to have control over your nutritional needs and ensures that each meal is providing you with the nutrients that you need.

Having a well-planned meal routine prevents you from feeling like you’re starving and eliminates impulsive eating and poor food choices. While planning meals ahead does require some forethought, it doesn’t mean that you have to spend hours shopping and cooking each week.

• Choose foods with whole grains, those labeled “100% real” and contain few ingredients. Stay away from foods with too much sugar or those with artificial ingredients whose names are difficult to pronounce.

Becoming familiar with portions can help you to eat well even if you’re out or don’t have time to prepare a meal at home. This shouldn’t be mistaken for counting calories since most athletes are too busy and tired to worry about keeping track of their caloric intake. Eating well eliminates the need for counting every calorie.

Not purchasing unhealthy foods is Preparing pre-portioned meals another way to avoid temptation. is an option although there are Before grocery shopping, make a a number of healthy foods such list of all the ingredients you need as fruits, nuts and meat/cheese and stick to it. This provides a plan snacks that come prepackaged to help save you time. to follow and prevents you from having to return for forgotten items. Also make sure that you’re Eating well in the days before an not shopping while hungry, as this event can positively affect your performance. Planning the meals can cause you to purchase foods that you’ll eat in the 48 hours bethat may not be healthy choices. fore a competition or other event Here are some other helpful tips to follow while grocery shopping to is the best way to ensure that you’re eating properly so you can help choose healthy foods: perform at your best

While a well-balanced nutrition plan helps to ensure that you are getting all of the nutrients you need, you may still need to supplement if you have any deficiencies.

Deficiencies in vitamins and minerals can wreak havoc on your body and performance. It’s recommended that you discuss any questions or concerns with your physician before taking any supplements.

Zinc is essential for proper digestion and metabolism and also aids in healing. Zinc deficiency is commonly found in competitive swimmers, which can be due to not ingesting enough zinc-rich foods, losing zinc through sweat or urine or through the body rapidly using zinc stores for tissue repair. Foods that are high in zinc include red meat, poultry, seafood such as shrimp and oysters, beans and nuts. Iron deficiency is commonly associated with zinc deficiencies as well.

Vitamin D is essential for bone Planning your meals doesn’t mean and muscle health. Vitamin D that you can’t eat what you want, it deficiency is a common deficiency just makes it easier to eat smarter. found in the general population Over time, you’ll develop lasting and also in swimmers. It can cause habits that lead to performance a wide variety of symptoms ingains, good health and sound cluding muscle weakness. Swimbody composition. The benefits mers who train outdoors are less of healthy eating are extremely likely to have a vitamin D deficienworth the time and effort. cy than those who train primarily • Choose fresh and colorful fruits indoors since 15 minutes a day of and vegetables to help you to direct sunlight provides you with include as many vitamins, minerals the recommended daily dose. and nutrients as possible.

Foods that are high in Vitamin D include eggs, salmon, fortified • Shop around the perimeter cereals, mushrooms and milk (inof the store where the produce, cluding soy milk). Swimmers may A common question of athletes whole grain bread, meat and dairy and swimmers is whether or not want to consider taking a vitamin section are located. Processed D during winter months or if they they should be using vitamin or junk foods tend to be placed in the start to notice any symptoms of a mineral supplements. center of most grocery stores. deficiency

Consider Nutritional Supplements

Balancing It All

•Combination of protein, vegetables and fruit •Eggs •Turkey sausage •Whole grain toast •Cereal •Cottage cheese . Milk

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Lunch/ Dinner

•Tuna/ turkey on whole grain bread •Vegetable stir-fry with brown rice •Whole grain pasta •Lean proteins (chicken, beef, fish, turkey and tofu) •Good fats such as olive oils, avocados and coconut oil •Beans and lentils •Vegetables (fresh or steamed) •Spinach salad with fruit, nuts and olive oil

Post your tastiest and most nutritious recipe on our Facebook! We’ll even mix in 10% off your next order.

Snacks

•Greek yogurt with fresh or frozen fruit •Nuts •Hummus dip with vegetables •A sprinkling of protein powder over any of the above snacks provides added protein •Hard boiled eggs •Granola bar •Seeds

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Breakfast

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Proper nutrition for swimmers consists of eating a well-balanced diet. While each athlete’s nutritional requirements and goals may differ widely, the ultimate goal is an increase in performance. It’s important to balance your protein and carbohydrates and fats to see optimum results. Many athletes benefit from visiting dieticians or nutritionists to help get them started on a healthy eating plan.

Here is a basic nutrition guide for swimmers with some suggestions for meal planning:

Dessert

•Fruits •Smoothies

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Q&A AAS:

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“Don’t be afraid to set some big goals”

#TYRxLEDECKY

Thank you Katie!

Photo Credits: Team USA

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YOUR SEASON IS OVER. NOW WHAT?

After resting up, and taking some needed time off from the sport, use the time period at the end of the season/year to reflect, evaluate, and take serious inventory of your performance during the past season. Do you feel you should have finished better? Placed better? Had faster times? Was it worthwhile?

Awards banquets offer a great opportunity for reflection—a symbolic bridge which covers the space between closing one season and beginning a new one. One banquet I attended, a graduating senior was given time at the podium to address his teammates and gave a great example of reflection stating how in the past 10 years he had swum more than 11.5 million yards!

Which, he went on to state, calculated into more than 7000 miles! He had dutifully recorded every yard he had ever swum, and upon retiring from the sport with victory, and graduating from school with honors —he was able to take inventory of his training and accomplishments and say it was, indeed, all worthwhile.

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STEP 1: LOOK BACK AND TAKE INVENTORY What an impressive

STEP ONE: Take inventory

statement to know that

of your past performance;

you have not only swum

then close the door on last

11 million yards, but have

season, pack up your bag

the hard copy swim logs

with what you learned

to prove it. It is one thing

from asking yourself the

to say you have put in a

tough questions—and

lot of work into a season,

cross over the bridge to

but quite another to have

the new season. Then,

an actual figure of how

open your bag and use

much work was actually

what you’ve put in it.

done!

Look forward—your new season starts today!

As you reflect on your past season, ask yourself

If your answers to any of

the tough questions: Did

the tough questions were

you go to all the

not positive, then you

workouts? Were you

already know where you

prepared for workout?

need to begin approaching

Did you take stretching

the new season.

and dry land training seriously? Correctly?

The new season starts

Consistently? Did you

today. Begin by setting

goof off during warm-up?

new goals. Get a log book

Can you say you never cut

and start putting goals

corners? Did you spend

down on paper. Look at

time in every workout

the big picture first—

doing one thing better

where you want to be at

than the day or week

the end of the season, and

before? Did you record

then fill in the details on

your achievements? Did

how you want to get there.

you write any goals down

Most

on paper? Did you have

importantly, remind

fun? Did you get out of

yourself daily that the

workout and say “Thanks

“details” happen every

coach!”?

day in workout!

STEP 2: INVEST IN THE NEW DETAILS OF YOUR SEASON We all know how unforgiving a

How will you measure success?

Small, personal improvements

sport swimming is—there is no

Finally, make sure you are your

are the building blocks to carry

swimming bank account that

own boss when it comes to your

with you each season, build

earns

success. Don’t let an award

confidence, and add up to an

interest if left alone—you have

determine whether or not you

overall successful season and

to put something into the sport

have accomplished something

career.

everyday or you end up adding

important in a

Looking back at my own

additional interest fees to your

season. Only you know the

personal swim career—it is

principle investment.

improvements you have worked

bookend-ed by two “Most

on and accomplished

Improved Swimmer” awards.

STEP TWO: Invest in the details

throughout the season, so make

One at age 7 from my first swim

of your new season.

sure you celebrate them.

team, and the latter my senior

Instead of blindly swimming

Remember to log your a

year at college. I started the

each workout just to get it

chievements—great or small,

sport “most improved” and

behind you—find something to

and share them with your coach

finished my career as “most

focus on that makes you

and support group.

improved”. I had been a part

better. For example, have you

One athlete calls her log book

of a national team title, several

ever tried concentrating on

her “Triumph Log” because

American Record relays, All-

each arm movement for a full

each day as she is pushed in

American awards, as well as

lap? Sure, that’s easy—well

workouts by her coach, she

national team berths, and at

what about for a full 200?

records sets and times she

that time, receiving “Most

Or a full workout? Making sure

never thought she would be

Improved Swimmer” just did

you feel the water pressure on

able to accomplish.

not sound that important.

your hand throughout the whole pull cycle, each stroke, can be more exhausting than you ever realized. It is improvement in the small details, as in this example, that will take you to the next level of improvement at season’s end.

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STEP 3: STRIVE FOR THE PROCESS OF IMPROVING In fact, it left me with a

Aimee (Berzins) Schmitt began

funny sense of

her swimming career at the age

disappointment. “Is that it?” I thought. “Most Improved?” It was years before I could appreciate the full significance of such an award to appropriately close my season and my career. The journey was

of seven on the Naval Station Guam Dolphins Swim Team. She became a decorated All-American swimmer at Stanford University.

Her favorite swimming highlights include making select USA National Teams; winning a silver medal as a member of the women’s 4x100m relay at World

always about continuing to Championships; competing at 3“improve”—not just Olympic Trails and being a part of striving to “arrive” at

3 American Record relay teams at

success. No one gets an

Stanford. Aimee has stayed close

at success.

creative marketing and

award for “finally arriving” to the world of swim with

STEP THREE: Strive for the process of

consulting positions at Speedo, Nautica, AquaZone, and SwimSpray. She has been an active USA Swimming certified

improving. Find the “Most coach and instructor. Her Improved” areas at every expertise is teaching correct

stage in your career. Being stroke techniques and motivating most improved means you young swimmers to reach their are successful whether

goals to become more efficient

others notice or not—the

and faster swimmers.

important thing is you know.

Take time to rest and evaluate, and put a plan to paper.

The new season will start in a few weeks.

You got this!

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