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Guidelines for
“Going on the Road”
Swim team families look forward
to February and March as the championship season for short course,
and July and August during long course. Travel comes with the
territory. So, whether you’re going to a qualifier or
to nationals, you need a plan for going "on the road." The
length, usually three or more days, of these championship level
meets can lead to a loss of that "great feeling" and cause
performances to suffer.
The keys to a good road trip are:
1. Eat the proper foods;
2. Get plenty of rest;
and
3. Make the days as normal as
possible.
The swimmer’s diet should consist of low
fat high carbohydrate foods. Appropriate breakfast foods are
pancakes, bagels, French toast, cereal, and fruits. Pancakes and
toast should be served without butter or margarine. Syrup and
jams are OK. Drink low fat milk.
At lunch, avoid fried foods at fast food
places. Try a salad with a minimum of dressing or a potato
with a minimum of butter. Sandwiches with lean meat or
skinless poultry are good. Peanut butter and jelly sandwiches
are good and easy, but watch the peanut butter because it is high
in fat. Soup and crackers are also fine, but avoid
cream-based soups. Stay away from soft drinks and drink low
fat milk or juices.
For dinner, choose restaurants that offer high
carbohydrate items such as pasta, salads, rice, vegetables and
fruits. If you must have pizza, get one with a thicker crust
and get low fat toppings like green peppers, onions, Canadian bacon
or mushrooms. Avoid fatty meats and extra cheese.
Be nutrition conscious at all meals.
Remember: don’t sacrifice great performances by eating
conveniently while on the road.
Understand that swim meets can be extra
exhausting. While away from the pool, swimmers need to rest
and relax. Napping between trials and finals is a good
idea. When swimming in an afternoon session, swimmers may
sleep a little later than usual. Do not allow swimmers to
stay up late or run around socializing while at the hotel.
This wastes important rest time as well as disturbing others.
During "free time" on the road, swimmers and
parents should avoid excessive talking about the meet, particularly
anything negative. Instead, think very positive thoughts for
short periods of time.
Diet, rest, and attitude are keys to maintaining
a "fresh feeling" through a tough, long meet. Remember these
guidelines when you are on the road and minimize the effect of road
trips on performance.
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