FUELLING PERFECTION
Like the majority of triathlon sessions, open-water benefits are maximised when fully fuelled. “That’s why you should time your last meal at least 90 minutes before an open-water swim,” confirms Mark Price of Zone3 wetsuits. “You want to reserve your body’s blood supply for the muscles, not for digesting food, plus you’ll experience stomach discomfort if you enter the water too soon.”
Price recommends almond butter on toast and a banana as it’s easy to digest while delivering a mix of slow- and fast-digesting carbs. A small bowl of porridge with honey and a teaspoon of coconut oil follows a similar nutritional profile. If you’re embarking on a long swim, it’s beneficial to top up with a gel just before. This is particularly important for beginners whose bodies might be less adaptable at utilising fat for fuel and so rely more on sugars.
“As for post-swim,” says Price, “your body is crying out for protein to facilitate muscle recovery, so pack a protein shake with dairy-free milk – a lower fat option as fat slows down protein metabolism. Drink this 20 minutes after swimming. When you get home, a protein source, like white fish or chicken with some rice or quinoa and veg, will do the trick.”
Open-water swimming is increasingly an all-yearround activity, delivering a huge number of physical and mental benefits. And performance, too, with regular outdoor swim sojourns of, ideally, at least once a week essential to enjoying a PBbeating triathlon season. Just remember to swim safe, choose the right gear, fuel correctly and your technique will soon be transformed, ensuring you’ll morph into Amphitrite or Poseidon – of your household, at least...
“IF YOU'RE EMBARKING ON A LONG SWIM, IT'S BENEFICIAL TO TOP UP WITH A GEL JUST BEFORE. THIS IS PARTICULARLY IMPORTANT FOR BEGINNERS WHOSE BODIES MIGHT BE LESS ADAPTABLE AT UTILISING FAT FOR FUEL AND SO RELY MORE ON SUGARS”