post

SA Swimming Rankings 2017 – Check your swim rankings

Swimming South Africa released the SA swimming rankings 2017 season this week with a little bit of a twist.

Monica’s SA Swimming rankings 2017:

In the table above, we list Monica’s Swimming South Africa database history.  Monica started swimming competitively during 2014-2015 as a registered Level 1 swimmer.

This year she swims in the Female 10 & Under age group category for a fourth consecutive year.

Levels swimming is not always moonshine and roses.  It takes guts, blood, sweat, and tears – and we are only at the beginning of this journey.

Our biggest break-through in 2016-2017:

In 2015-2016 our swimmer had a very bad experience during the KZN Provincial Championships.  Swimmers in our region compete provincially (KZN) in February every year, followed by SSA Regionals as the last meet of the season.

Monica’ chest closed during the 100-meter Butterfly.  Against all odds and instructions from our doctor, Monica decided to swim through it and finish the event.  However brave this attempt was, we paid the price.  Monica developed a fear to swim 100-butterfly after the asthmatic incident.

Time for a decision.  Our first priority is always Monica’s health.  We made a decision to hold off on the 100-butterfly event for the season and work on strength, confidence, and stroke correction in training.

As a result, Monica only entered the 50-Butterfly for the biggest part of 2016-2017 to allow time to grow stronger and work on the mental aspect and subsequent fear to swim butterfly.

This is most likely the best decision we ever made.

It is June 2017 and we have a fearless butterfly swimmer that is now comfortable to attempt 150-meters Fly building up to a 200-meter.

Moreover and most likely our biggest breakthrough is restoring the confidence to know that she can comfortably swim 100-meter butterfly without her chest closing.  (Slight medication adjustments and further testing have an asthma prevention plan in place and it is working.  It also helps that she is another year older.)

I  CAN DO THIS!

Short course and long course SA Swimming rankings 2017:

Short course meets are few and far between in our gala calendar.  There are two short course events on the 2017-2018 swim calendar:

  • Seals 2 – 25 June 2017
  • Seagulls Swimming Championship 5-8 October 2017

Age group swim meets and Club galas are normally long course meets held at Kings Park Swimming Pool in Durban.

Monica’s talents definitely indicate an ability to swim longer distances.  We are fully aware that this might change in future as she develops and moves into puberty.  Therefore, we make the most of it by entering her for 400-meter events as she truly enjoys swimming distance.

We admit that the short-course rankings are a bit of a surprise.  We swim so many long-course events that one tends to forget about the importance of short-course swimming.

Will Monica swim open water?

Not at this stage. For no other reason that she is not showing interest in open water swimming.  Monica enjoys the organization of pool swimming.  She is a creature of habit.  She is comfortable in her environment and even helps the younger swimmers at the assembly point during meets.

Mixing routines and testing her reaction does take place.  We do this to ensure that she grows up being able to handle different race conditions.  Our best experience where we learned the most by far was the 2016-2017 SSA Level 2 champs in Germiston.

Our hard work from 2016-2017 is already paying off as Monica is delivering personal bests during Pre-season racing.  We know it is only the beginning of the last long haul in 10 & Under swimming.  We look forward to this year’s results and to witness growth in our young swimmer.

How do I get my SA Swimming Rankings 2017?

I will explain how to get your SA Swimming rankings 2017 in this article as the printed rankings do not seem to be available.  It looks as if users have to pull the data this year from the SSA database.

Important:  The link provided takes visitors to a database.  It appears that the database is not responsive so we find that iPads and iPhones do not display the links to take users to the individual rankings.  Please use a desktop to visit the site.

  1. Follow this link to the swim rankings page on SSA’s website.  The following screen will show.SSA swim rankings
  2. Click on the drop-down and scroll down until you find Swimming South Africa, then click on the link.  Wait until the page refresh.
    Select Swimming South Africa office Copy
  3. Click on the third button from the left, RANK.  This button does not show when you use an iPhone or iPad.  It might vary depending on the make and model of your handset.
  4. On the left select LCM (long course) or SCM (short course), the preferred ages and female or male.  Simply click next on the distance to get the results. The results display as Splits, Position, Athlete name etc.SA swimming rankings 2017
  5. If you need the total number of athletes or swimmer, do the following.  Look at the top right-hand side of the screen.  There is a drop-down stating “Go to page”.  Click on the drop-down and select the last page.  It will show the total number of pages.  Click on the bottom page number to get the total number of swimmers.

Please share this article if you find it helpful!

post

What should swimmers eat? The most asked question.

What should swimmers eat?

Fresh Vegetables, nuts, and various fruit is the obvious answer.

Is this correct and does it apply to all ages?

In this week’s article, we take a look at what swimmers should eat and the dilemma new swim parents face when their children decide to become swimmers…..

New Season, new swim club.  On Saturday morning, 3 June 2017, we take a drive up the coast to meet NC Dolphins swim team.  It is about an hour’s drive from where we live.

We meet swim coach Dominique Donner, and Monica fits the club kit before we settle down on the pavilion.  She is training with the squad to get to know the other swimmers.

It is a new experience for us not to be in the pool or on the pool deck.  Most parents just drop the kids off at swim training and carry on with their Saturday chores. Parents collect the kids after training, so few wait at the pool.

There is one swim mom also waiting and introductions take place.  Always nice to meet new swim parents!  Her boy is 15 and decided last year that he wants to be a swimmer.  He quit all other sports and dedicates all his time to swimming.  We are so impressed with his commitment.

Waiting for the swimmers to complete training is pretty boring so I haul out my camera and start taking a couple of photos – it is, after all, my other hobby.  The other swim mom is knitting away with pins clicking.  I am always fascinated with these crafty and handy people.

About halfway through the session, the topic (as always) came up:

What should swimmers eat?

Unlike us oldies, this swim mom is new to swimming.  As she gently said: It is like a new world to me.  Swimmers speak a different language!

Yes, indeed.  If you are a rugby, cricket, soccer, netball or any other type of sporty mom you should throw the rule book out the window the day your kid announce:  I want to be a swimmer.

What should swimmers eat?Moms and dads prepare yourself, your life is about to change.  You are now called a swim mom or swim dad.

Long hours next to various pools in various weather conditions are awaiting you.  Chlorine soaked hair, swimsuits, towels are your destiny.  Let’s not even start talking about the costs involved. Contrary to popular belief, swimming will cost you money – a lot of money.  Including a substantial increase in your grocery budget.

The biggest challenge of all: I AM HUNGRY, WHAT IS THERE TO EAT?

Swim mom hovering in the kitchen thinking: What should I cook or not cook?  Menu for the next week?  What should swimmers eat?

A standing joke in the swimming fraternity:  

How do you know someone is a swimmer?  

Answer:  They always ask: Are you going to have that?

Jokes aside, the question is a very important one and one that we, as swim moms, cannot ignore.

What should swimmers eat and not eat?

Healthy and raw food

What should swimmers eat? Raw fruit and veg and healthy foods that will give long-term energy.

The fascinating thing about the swimming world is that coaches only coach.  We asked a coach about eating habits and he sent us to a nutritionist.

Swim parents, however, are timekeepers, officials, psychologists, therapists, physiotherapists and everything else, including nutritionists.  (Unless you are in a position to obtain top-notch professional help in every area of swimming. Remember that budget I mentioned?)

I am by no means a nutritionist or any of the above-listed professions.  However, I am an old triathlete, a swimmer, a Microbiologist and a swim mom.  So I understand the science stuff.

In layman’s terms science depicts that there are 3 energy sources in the human body:

  1. The first energy source is glucose (blood sugar).
  2. Second energy store is the muscle cells called muscle glycogen.
  3. Third energy store is the liver.

The body uses carbohydrates (sugars and starches) as an energy source.  Sugars and starches break down to form glucose.  Glucose is the immediate fuel the body for use.  Excess glucose is sent to the muscles and the liver for storage. (Glycogen)

How much energy do swimmers burn?

Swimmers energy consumptionCalculating energy consumption depends on:

  • Swimmer’s age
  • Weight
  • Stroke they swim
  • Distance they swim
  • Intensity – i.e. sprinting or just swimming?
  • How long does the swimmer train?
  • Is the swimmer just swimming or are they doing land training/cross training as well?
  • Are there breaks in the program to eat during training or is its continuous session?

As a rule of thumb: A 60 kg person training for 1 hour, burns 2987 kilojoules.

The issue and questions we as swim moms ask are:

  1. What should swimmers eat to replace the kilojoules they burn in an hour?
  2.  What does feed them when they train 2-3 hours a day?
  3.  Surely we should put the amount of energy used back in the form of food?
Tall swimmer

1,57 meter (4,79 ft) 46,6 kg (102 lb)

Our swimmer is a 10-year-old girl.  She trains approximately 50 minutes a day including warm-up and cool-down.  Intensity varies based on the program and the time of the season so we need to take that into consideration and adjust where needed.

Monica is tall for her age: 1,57 meter (4,79 ft) & she weighs 46,6 kg (102 lb).  Clearly, the above rule of thumb is not something we can use.

The first avenue we take to answer the question: What should swimmers eat? is the medical professionals that deal with Monica’s asthma.

Pediatrician’s answer:  Children should eat everything – no diets, no restrictions.  They must drink full cream milk and eat all food including the skin of the chicken. As much as possible fresh fruit and veg with loads of protein.

My next stop for this question is our GP – also an avid sports person.  Very true words from her:  Yes, kids should eat everything but test and see what works for Monica.

That is the best advice I received to date.

Our first dehydration lesson:

In 2015 we decided to swim the USHAKA champs in Richards Bay.  It is extremely hot and humid in January.  Monica does not drink anything but water and milk.  As a result, she does not take in glucose and minerals the other swimmers get when they drink energy drinks.

The gala takes place over a Saturday and Sunday.  We arrive at the pool armed with our standard cooler box.  Monica swims only 3 events.  So lots of time to rest.

We find the best shady spot and sweat it out.  Monica does well and wins her events.  The gala finishes fairly early and we are just too happy to arrive home to an air-conditioned room.

Shower, pasta dinner (I made lasagna as we stayed in a self-catering place), air-conditioner on an early night.

Midnight we wake up with Monica crying from a headache, nausea etc.  Dehydrated.  I mix salt, sugar, and water and give it to her.  She sleeps sound the rest of the night and wakes up refreshed.

We stop at a pharmacy on the way to the pool and I get the required off-the-shelf products to ensure she does not dehydrate again.

Lesson?  With the kind of heat and humidity in Richards Bay, everybody loses more than the normal amount of salts.  That needs to be replaced in some form.  Therefore, if we swim in extreme weather conditions, we have to take precaution to ensure our swimmer stays hydrated.

Extra salt with food or a mixture of sugar, a pinch of salt and water is now standard issue in our cooler box.  Drink this mixture on hot days and do not forget that swimmers sweat in the water.  It helps to prevent dehydration.

We hang out with the honeypot!

Just like Winnie the Pooh, we hang out with a honeypot.  Monica could be a honey ambassador!
What should swimmers eat?
Honey works for us as it is natural (it even tastes different depending on which blossoms the bees drink nectar from) and we use it both in training,  in competition as well as recovery.

Do not just use raw honey in competition.  Use raw honey before training, at least 20 minutes before swimming.  Take a spoon full of raw honey after training for recovery.

Why is honey good as a short-term energy source?

In the photo on the right Monica still uses processed honey, but we switched to raw honey since we found a regular supplier of raw honey.

Raw honey contains the following good stuff:

  • 27 minerals
  • 5,000 enzymes
  • 22 amino acids
  • Minerals: Selenium, Iron, Zinc, Calcium, Potassium, Phosphorous, Magnesium.
  • Vitamins:   Niacin, riboflavin, B6, thiamin, riboflavin, pantothenic acid.
  • The biggest benefit!  Raw honey contains 80% natural sugars and 18% water (the remaining 2% consist of pollen, protein, and the above-mentioned vitamins).  Most of all, in studies conducted at the Sports and Nutrition Lab (Memphis University), the nutritionists found that honey is one of the best carbohydrates to consume before sporting activities.  Honey also performs on par with glucose (all these expensive gel sachets contains glucose).
  • Besides the above, honey helps with wheezing and coughing in asthmatics.  On doctor’s recommendation we warm-up, use our asthma pump and take a spoon full of honey before the competition.  It takes some trial and error but it really works for us and I dare to say that it even helps with dehydration in summer months.
At the end of the day:

Fruits, nuts and seeds are good snacks for swimmersFollowing our hunt for the answer to the question:

What should swimmers eat?

We concluded that none of the professionals will commit to an answer unless the swimmer is an adult and specific nutritional programs could be prescribed.  To me as a swim mom, it is fair as I know our swimmer is still young.

Call me the crazy swim mom, but I do like the investigative nature of this journey.

Here is a short list of experimental foods we are testing:

  • Raw honey is always on our list – before, during long sessions and after for recovery.
  • Dark chocolate – contains a surprising amount of iron.  The biggest challenge is cost and 73% dark chocolate seem to be the best we can find (no sugar added).
  • Peanut butter – spoon full before training – also helps when there are sugar cravings.
  • Cottage cheese and biscuits for recovery.
  • Oats biscuits – syrup replaced in the recipe with honey.
  • Beetroot to keep iron levels up.

In conclusion and as a general rule, I am an old school mom – in my house, you eat green, yellow, white and a protein on your plate.  We found that 2-hour snacking keeps Monica’s energy levels up and the healthy stuff work for us.  I concluded that what comes from swim mom’s kitchen works best as we know what goes into the food.

We still battle a bit with iron levels but constantly working on it.  Eating a bit more beetroot helps and our swimmer loves beetroot.

You are the swim mom, so be the mom.
Feed them when they are hungry and 
keep it raw, natural and healthy 
where possible.
Last but not least, do not eat 
or do anything competition
which you do not eat or do in training.

Please comment on our article What should swimmers eat? below or share if you find this valuable.