TECHNIQUE CHANNEL TRAINING I think it's just as important (if not more so) to identify a
skeleton structure for your weekly training that you can stick to throughout your programme and build upon as you develop your fi tness and endurance, rather than have some super- sophisticated looking periodised programme. I'd aim to take an easier week every three to four weeks and a
very light or rest day at least once per week, but other than this don't get bogged down too much in the details. Consistency is always key. A basic, achievable programme is going to be much more benefi cial for you than something with all the bells and whistles that constantly seeks to throw your day-to-day schedule out of the window. Aim for no more than 10 percent increase in volume a week and gradually build your way up without rushing it.
FIND YOUR ENDURANCE PACE To select your own base endurance pace from which to commence your programme, I would suggest training three to four times per week for 45 to 60 minutes per session for a period of four weeks before at empting a continuous and well-paced 3,000m swim. This doesn't need to be a full-on time trial, just a good, controlled eff ort. What is your average pace per 100m for this? Use this pace as your starting point for your longer intervals, re-testing every six-eight weeks over 3,000m at the same level of perceived exertion and adjust your target pace accordingly.
“A DEAD BRAIN’S A GOOD BRAIN” In most of my squad coaching sessions I aim to make the sessions fun and enjoyable with a good bit of variety, however the Channel swim requires a certain mindset. To quote Philip Rush (world record holder for the triple crossing of the English Channel in an amazing 28 hours 30 minutes): "a dead brain's a good brain". As such, many of the sets that I have completed during my weekly training are all fairly boring, where it's just me against the clock aiming to hold form, rhythm and consistency without over-thinking things. This is absolutely imperative for success.
THE BIGGEST KILLER TO ANY ULTRA-ENDURANCE EVENT IS LACK OF CONSISTENCY IN TRAINING CAUSED BY INJURY
3. ACCLIMATISATION TO THE COLD In addition to put ing on weight (see page 32), and prolonged exposure to cold water, there are three main tricks to help you acclimatise properly:
1 Apply a lanolin and Vaseline mix to your body, especially around your abdominal and kidney region, which will help create a barrier between you and the cold.
2 Walk slowly into the cold water and focus on controlling your breath as you do so. Take your time. Slowly bend over and splash your face two or three times with the water and then on your chest. The receptors that initiate the shocked gasping response to cold water (which can be fatal) are all centred around your eyes, so splashing here fi rst will help reduce this natural response.
3 Only allow yourself to acknowledge how cold it is aſt er you've taken your fi rst 30 strokes. Tell yourself you only have to do these fi rst 30 strokes and then see how you're going. By this point you're usually OK anyway – it's the mental block that occurs before get ing in that is the hardest thing to overcome.
30
A strong support team is crucial, and Paul (second from right) had his ChannelDare crew
Photo © Swim Smooth
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