ELITE NEWS BULLETIN               04-20-09

 

WORKOUTS: ITS ABOUT RECOVERY, TOO:

FOOD, WATER & SLEEP PLAY BIG FACTORS IN TRAINING:

 

            Conditioning the body requires several components for optimum success: 1) getting into a consistent and effective workout routine 2) high intensity while working out and 3) providing your body with the best opportunity to do it all again, tomorrow. That is where recovery comes in.

 

            Swimmers will not get faster if they don’t train and train hard. Elite’s conditioning system trains all three energy systems (explosive, sprint & aerobic) a human possesses every day. The closer one comes to attending every practice, the better the odds a swimmer will improve faster than their competition. And while at practice, the higher the intensity one trains at, again the more likely a swimmer will improve significantly.

 

            But there is a third factor: recovery from the workout. Often. recovery gets overlooked. Proper recovery allows a swimmer to train at a higher intensity at the next workout.

 

            Proper recovery includes 3 significant yet easily remembered components:

 

1)      good food. A person can only absorb a certain amount of nutrients from the food they eat. Obviously, one of the factors is how good are the nutrients in the food (nutrients replenish the muscles so they are stronger for the next workout). But another factor is time: the body can actually absorb more nutrients from the same amount of food directly following a workout. Scientists make the analogy to a window. Directly following a workout, a swimmer can absorb the maximum amount of nutrients. As time progresses, the body’s ability to absorb nutrients is reduced, like the closing of a window. After two hours, the body’s ability to absorb nutrients returns to normal. Thus, the sooner a swimmer is fed following a workout, the higher amount of absorption of nutrients occurs and the better a swimmer is prepared for the next workouts

 

Thus, parents who provide some good food in the car ride home or a meal directly following a workout are significantly helping their child’s ability to recover and to train at a higher intensity (with stronger muscles) at their next workout.

 

2)      sleep. A significant factor in recovery is sleep. Scientists are still not 100% positive why sleep is so important; but they are sure that sleep is important. For the average swimmer, 8 hours is a good night’s sleep. However, your swimmer may need more. Getting the proper rest again helps in the recovery process and properly prepares the swimmer for the next workout. Naps are incredibly effective at helping the body recover and to stay healthy. 15 minutes naps go a long way.

 

3)      hydrate. An athlete needs water, lots of water. An athlete should have water at practice and consume most of it during the 1st half of practice. The water they drink in the 1st half will be the water the body uses in the 2nd half of practice. Elite strongly discourages Gatorade, etc. The body evolved over millions of years using water to replenish itself. Man did not figure out a better way 20 years ago. Please have your swimmer bring water to practice and make sure they are drinking water all day long in moderate amounts.

 

The best athletes are athletes who make great decisions. Eating right and soon after practice, getting enough sleep and keeping hydrated are among the most important decisions an athlete can make.

 

NEW ADVENTURE: ELITE SENIORS TO TRAIN IN SAN DIEGO:

 

            The 2009-10 Seniors will be heading to a new location for their Winter 2009-10 Training Trip: the University of California at San Diego.

 

            Each winter, the top Elite training group heads west for 7 days to spend an intense week of long course training outdoors. This year will be the 10th training trip Elite Seniors have taken. For the last 8 years, Elite has alternated between Arizona State University (even years) and University of California at Irvine (odd years). The swimmers train approximately 5 hours a day.

 

With this year being an odd year, Elite was set to return to Irvine (where we have trained 3 times). However, a combination of difficult flight patterns (Continental has significantly reduced direct flights to Orange County) plus awkward hotel accommodations in Irvine sent Elite looking for a new destination.

 

San Diego is a frequent destination by flight and has plenty of eager hotels to accommodate Elite. The University of San Diego has two pools and has just begun (last winter being the first) hosting club teams heading west for a training trip. Being near the ocean is an added bonus for the team!!

 

SWIMMERS & PARENTS: WE ALREADY ENTERING SWIM MEETS: CHECK THE WEBSITE:

 

Swimmers and Parents are reminded that the Elite website is the place to check on swim meet information. The link is http://www.eliteswimclub.org/Meet Schedule/Homepage.htm.

 

Elite has already entered swimmers in two meets. Memorial Day Invitational is posted (swimmers need a qualifying time for this meet) as is League Championships (all Wave Teals, Marlin Blacks and Marlin Teals are entered into this meet). Summer Sizzle (qualifying times) and Tiger Invitational (all Seniors, Senior Preps, Wave Gold, Wave Blacks and Wave Teals will be entered into Tiger) are expected to be posted shortly..

 

All swimmers should get into the habit of checking the meet schedule homepage.  If you know you will not be attending a meet, please notify Bill by email asap!!!

 

ELITE GOING GREEN; SPRING BILLS SENT OUT BY EMAIL:

 

            Although Elite does not have a large “carbon footprint,” any and all efforts to be more green and more efficient need to be explored. In this spirit, Elite emailed the team membership bills two weeks ago. This is the first time Elite has emailed the bills.

 

            If there is anyone who needs to have their bill mailed to them, they should contact Bill directly.

 

PARKING AN ISSUE AT NEWARK ACADEMY:

 

            As we head into the Spring 2009 Session, parents are reminded that there is a distinct shortage of parking spaces at Newark Academy, especially on weekdays between 5:00 pm and 6:30 pm. Parents are welcome to “drop off” or “pick-up” their swimmers by the field house entrance during this time period if the driver remains in the car. If a parent is coming into the building, they are requested to park in the “upper” lot and walk thru the school to reach the pool.  Newark Academy is also now requesting the cars do not idle.

 

            Please remember to drive slowly thru the parking lots and do not park in the fire lanes, as the Livingston Police will ticket improperly parked cars.

           

NOMINATIONS WANTED FOR ESCPO:

 

            Nominations for positions are wanted and needed for the Elite Swim Club Parents Organization. Parents who are interested or who have nominees should email Sandi Niccolai at sandnic@aol.com.

 

THINKING SUMMER? THINK SUMMER SWIM CAMPS!:

 

            Although the hot sun and humid weather seems millions of years away, summer is only 6 months away and top-notch swim camps are already taking registrations for the summer of 2009.

When planning the upcoming summer, please consider sending your Elite swimmer (Wave Black level, Wave Teal level, Marlin Black level or Marlin Teal level). Wave Golds and Seniors should remain training with Elite thru the summer months) to one of the numerous swim camps.

 

Each summer, numerous Elite swimmers spend a rewarding week (or two) at a summer swim camp. The benefits of such a camp are: 1) individual attention by reknown swim coaches 2) an increased knowledge of the sport of swimming and 3) personal growth that occurs as a result of “being on one’s own.” The formula that seems to work best is finding an Elite friend to spend the week with at the swim camp.

 

If you are considering sending your swimmer to a swim camp, now is the time to do the research and make decisions (many of these camps are sold out by mid-Spring). On the website, under Swim Camps at http://www.eliteswimclub.org/Swim Camps/index.html is information regarding Summer Swim Camps. Many of these swim camps close out in late February and early March!!!

 

Thinking about summer? Think Swim Camps!!

 

WHEN IN DOUBT, CHECK THE WEBSITE:

 

            If you have questions about Elite, your first source of information is Elite’s website located at eliteswimclub.org.  When in doubt, first check the website!!!