EXPERT ADVICE ASK THE EXPERTS
Sometimes you just have to ask for some help… Questions to our experts can be submited by email to
experts@h2openmagazine.com or posted on our Facebook page.
POOR ENDURANCE MIGHT JEOPARDISE CHANNEL BID Six of us are hoping to atempt an English Channel relay in 2014, and I have always struggled at endurance sports. I am also a newcomer to open water swimming, starting in August 2011. I swim breastroke because it’s the only way I can manage to swim 500m without having to stop to get my breath back. When doing freestyle I can manage only about 25-50m before I’m out of breath. Is this due to my nemesis of poor endurance performance or might it be poor crawl technique? I am desperate to improve my crawl endurance else it may jeopardise the crossing for whole team. Martin via email
Technique expert Colin Hill says… You are wise to give yourself plenty of time to prepare for this challenge – most people who are already good swimmers give themselves two years to prepare for a solo channel crossing.
To enable you to take part in the Channel relay you will need to complete a two-hour continuous cold water swim, so this is something you need to be aware of and prepare for. But before you start your training I recommend you book an appointment with your GP, for a health check-up, so you can be sure there are no health issues affecting your endurance swimming. Sadly, there is no quick fix for your endurance issues; becoming a channel relay swimmer is a serious undertaking that will require the following steps:
1. Visit your GP 2. Take coaching sessions to understand swimming basics. 3. Increase endurance in a swimming pool, swimming for longer and longer without stopping.
4. Begin training at an outdoor lido, to get a feel for swimming outdoors without being out of your depth.
5. Start training with a club when you can swim continuously for at least 16 lengths.
6. Follow a training plan to increase your distance to prepare yourself for a channel relay.
7. Once you can swim at least a mile non-stop in a pool, begin open water swimming with an experienced group. You will need to acclimatize to swimming in 16-degree open water without a wetsuit.
As for your stroke, whilst breaststroke is good for seeing where
you are going, it is a slow stroke, waves can smack you in the face, resistance is greater through the water and there’s more strain on the knees over long periods. I suggest that you look at improving your front crawl. Technique is king when it comes to efficient freestyle. There are an increasing number of very good swim coaches, who give one-on-one sessions in pools, or hold lessons for new swimmers in a club environment. Take one session a week with a coach and put into practice what
you’ve been taught for the rest of the week. When you can swim at least 16 lengths continuously, look at swimming with a club – most triathlon clubs now have coached swimming lessons, and some masters swimming clubs have a huge mix of abilities. As for your freestyle stroke, here are a few pointers:
1. Toes should point towards the back of the pool not the botom. 2. Your eyes should be looking at the botom of the pool and your head should be still until turning to breathe.
3. Don’t cross your hands over the imaginary centre line of your head as they enter the water, which causes the body to snake about.
4. Relax – splashing is a waste of energy. 60 60
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