With jam packed workouts and exciting summer meets in sight, who better to ask for healthy training and race day tips than a seasoned professional? To help, Team TYR athlete and Olympic Gold Medalist, Lauren Perdue, sat down to reveal some of her best kept tricks for staying on track, both in and out of the pool.
1. Remember that food is fuel.
It is incredibly important to snack before a practice, especially if it’s in the morning. As athletes our bodies rely on the fuel food provides to keep us moving and excelling during every lap. Personally, I struggled with eating before early workouts because doing so often made me feel sick. However, I eventually discovered that having a banana (which has natural properties to help calm an upset stomach) and a spoonful of peanut butter was just enough to get me through practice. My suggestion is to make the experience fun. Let yourself enjoy testing out new healthy snacks until you find one (or maybe a few) that work best for your body.
2. Hydrate, hydrate, hydrate.
Keeping hydrated is essential. I try to jumpstart the process by drinking at least 8 ounces of water before every practice. Once I have begun my workout I make it a point to remind myself to drink by keeping a water bottle directly behind my lane. It is an easy trick, but it really does work!
3. Stretch it out.
After a hard swim be sure to stretch out those muscles. Personally, I love using a foam roller because it not only loosens tight muscles, but it also helps to flush away lactic acid, aiding in a speedy recovery. I recommend dedicating at least 20 minutes to a post practice stretch immediately after your workout has ended.
4. Indulge your sweet tooth..the healthy way.
Chocolate milk is proven to be one of the best recovery drinks after a workout. I suggest bringing it with you to practice and keeping it in either your swim bag or in a small portable cooler. Right after your workout (ideally within 30 minutes) get that chocolate milk in your system! My personal favorite is Horizon, an organic brand that tastes amazing! However, it is important to remember that while chocolate milk is great, it is not a meal replacement. So, be sure to also eat something substantial within an hour of your practice.
5. Find your focus.
Get in the zone by coming up with your very own “pre-race ritual.” Meet prep is different for everyone, but for me it’s important to have a playlist full of high energy music. Listening to my ipod helps to get me excited and ready to swim fast. I also like to have a little quiet time to myself to visualize my performance. I focus on picturing the little details like tight streamlines and not breathing into my turns.
6. Enjoy the ride.
I mean it when I say, just HAVE FUN! If you aren’t enjoying what you’re doing, you will only make it so far. I have found that in season training is much more bearable when I surround myself with people who love and support me. So, spend time with teammates, friends and family! Laugh as often as possible, and let their presence take your mind off of the stress that sometimes comes with participating in a highly competitive sport.
Mireille Gooswit-Tjin Kon Kiem Virgo Fos