Rest, Taper, Nutrition and Practice Changes
Hi Barracuda parents! I wanted to say a word about this last week before the meet. Sleep is critically important for these kids this week. As is eating well. Please help them get to bed EARLY each day – even on nights when they can sleep in the next day it’s important they get to bed EARLY. Cutting out junk food will be good too. (Let them stay up late, sleep late, and eat all kinds of junk AFTER Lone Star). =) Teenagers, PUT THE PHONES AWAY AT NIGHT! For real though, put it in a different room, or turn it off. You don’t need the lure of the buzz to keep you from getting solid sleep. I see you, swimmers. =)
For those of you who are familiar with "carbo loading", the advice on nutrition has changed some. Carbs are important, but protein is just as important (perhaps moreso) and needs to be included with the carbs. Please take a moment to check out these very good quick articles re nutrition (and an excerpt that I will include at the end of this email)…
As for tapering – tapering is SO individual so it’s hard to come up with a straight up plan for everyone but I attempt to do that. Practices will be easier now than they have been all year, especially for the older kids. We push really hard through the year and swimmers are a strange beast anyway, so for some swimmers it is actually hard to NOT work hard (some). =) Please, no more dryland. No lifting weights. No running sprints. No riding bikes. I would even say, please no Hurricane Harbor or Six Flags. This week we rest. We will do drills in practice to keep them loose and work on starts and turns and relay starts. We’ve broken down and fatigued their muscles for the last two months. Time to let those muscles recharge and be in top form for next weekend. Please see the attached file for an article about having a successful swim meet.
Practice Changes (PLEASE check these!):
Blue Groups who practice at Benbrook – your practice schedule is the same this week. But please note, Wednesday is the LAST DAY OF PRACTICE UNTIL SEPTEMBER!
Monday practice!! Blue Group at Westside will swim 12-1 (no sparticus). Purple will swim 1-2. Orange/Yellow will NOT swim on Monday!
Tuesday practice!! Purple Group will NOT practice on Tuesday! Orange/Yellow will practice normal time, 10-11:30 (last day of practice for Orange/yellow until September 5).
Wednesday practice!! In order to let coaches and other swimmers sleep in a bit, Blue Group practice at Westside will be from 9:30-10:30. Purple will practice 10:30-11:30! Last day of practice for Blue Groups and Purple Group!! NO orange/yellow practice!
Because we are tapering, and practices will be much easier, expect your swimmers to begin to have a lot more energy than they’ve had in awhile. They may start to drive you crazy. This is a good sign. =)
I hope this all makes sense. Bottom line is, get your kids to bed early, no sleepovers this week, keep the pop (I’m from Ohio, that’s what it’s called) =) and junk food to a minimum.
Your kids are a joy to coach and I’m excited about Lone Star 2017. We have 97 swimmers coming this year! I think the Barracudas will do very well and will have a LOT of fun!
See you at the pool!
This meal was discussed in detail in a previous post https://www.swimmingworldmagazine.com/news/is-not-eating-before-morning-practice-slowing-you-down/ Simply put, eat protein, veggies, and fruit for breakfast.
Most dinners are typically complete with protein and veggies (which are unfortunately absent the rest of the day). However, many meals are incomplete as they lack whole grains, fiber, healthy fats, and healthy desserts!
A well-rounded diet should include
-Whole grain: bread, pasta, wild rice, oats, quinoa, etc.
-High fiber legumes (beans and lentils)
-Lean protein: chicken, fish, grass-fed beef, turkey, tofu
-Tons of veggies
-Good fats: avocado, olive oil, coconut oil
-Healthy dessert: fruit, smoothie
Now lunch is a different story, as many consume lunch in a cafeteria or restaurant, which provide meals unfit for high performance athletes. However, lunch should not vary much from dinner. In fact, having the same meal for lunch for dinner is a simple, effective strategy (simply cook twice as much food). If this is not an option, try to find a high-protein stir-fry with a ton of veggies and whole grain rice and fruit. Simply put, a low protein, meat sandwich on white bread doesn’t do a body good!
Most snacks include high sugar and processed carbohydrates. This combination impairs energy levels and recovery for workout. Instead, try consuming a better snack like a shake consisting of fruits, veggies, protein powder, and healthy fats.
Another option is Greek yogurt or cottage cheese with frozen fruit, mixed nuts, and protein powder.
One last idea, veggies and hummus dip (see below for homemade recipe), with a few hard-boiled eggs on the side.