Newsletter - Wavelength Winter 2004...
WINTER 2004 EDITION
CHRISTMAS CLOSURE
At the time of going to press we still do not have firm details of our Christmas closure dates. At this stage it is likely that the last swimming session before Christmas will be Thursday, 23 December. However, we will now restart on Tuesday, 4 January at the evening session There will be no early morning session on 4 January. Please check the Noticeboard or Club Website for confirmation of the finish date.
Extract from the Sport England website
Chesham Swimming Club in Buckinghamshire has received two prestigious awards this season: ASA 21 and Sport England Clubmark accreditation.
The certificates are the Club’s visible reward for its ongoing efforts to provide its members with effective swimming coaching within a safe, well managed, club environment. To achieve the award the Club provided documentary evidence that it has reached and maintains the required standards in all aspects of its operation - management, swim development, teacher/coach development and partnerships with local organisations.
There is an Action Plan in place for the Club’s continuing development. The Club’s performance in relation to this Plan will be reviewed in 2005, and with its continuous commitment aspires to maintain its accreditation.
A SWIMMER GUIDE TO NUTRITION
- extracts from an article in ‘UK Swimmer’ by Nicky Gilbert sports dietician and nutrition advisor to the Great Britain Swim Team.
You are what you eat…
What you choose to eat and drink is
an important part of any training and
competition programme
Planning your training diet:
The major nutrients in food are
carbohydrates, protein and fat and
all are required in a varied diet.
Ideally your diet should be
high in carbohydrate, low in fat and
balanced in all other nutrients.
What is a balanced diet?
1. A variety of foods each day
2. Regular meals and snacks
around training sessions.
3. Carbohydrates - potatoes, pasta,
rice, bread, breakfast cereal - base
your meals and snacks around these
foods.
4. Proteins - meat, fish, cheese, eggs
or beans, lentils, pulses or nuts - eat
with main meals choosing lean and
low fat varieties cooked with
minimum fat.
5. Fruit & vegetables - eat at least
five servings a day one of which can
be fruit juice.
6. Milk & dairy foods - aim for three
servings a day choosing from low
fat milk, cheese, yoghurt or fromage
frais
7. Sugary foods & drinks - use in
small quantities to refuel
immediately after training sessions.
Drinks:
Your Energy Supply for Training
Carbohydrate is the only fuel that
can power intense exercise for
prolonged periods. Once digested it
is stored in your muscles and liver
as glycogen. Glycogen is the main
energy source for your body.
When training, glycogen in your
muscles is used to supply energy.
When it is all used up fatigue sets in.
Therefore it’s important to start each
training session with full stores of
glycogen. Foods such as pasta, rice,
breakfast cereals, beans, apples and
grapes break down slowly in your
body so they deliver a steady supply
of energy to working muscles and
are good to eat before training -
preferably, at least an hour before
training.Also make sure you’ve had plenty to
drink before you start training.
During Training:
Have a drink bottle on poolside and
drink from it regularly.
During long training sessions use
two bottles, one containing water,
one containing a carbohydrate drink.
Remember once you are thirsty it is
too late - you are already
dehydrated.
After Training:
Immediately after training,
carbohydrate rich snacks - bananas,
dried fruits, jelly sweets and cereal
bars all of which are digested
quickly are good to top up your
energy resources.
Also - continue to drink!
Planning your competition diet:
CLUB NOTICE BOARD
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• Visit the Club website… Log on to: www.cheshamswimmingclub.org.uk and let us know what you think!
It’s very important to start any
competition with full stores of
glycogen. Try to eat a meal rich in
foods that break down slowly 2 -3
hours before the competition. Then
replenish energy supplies with
snacks during the competition.
Remember to drink.
At all day events, it becomes
important to plan your eating and
drinking around your races. You
will not swim fast with a full
stomach. Equally you will not swim
fast if you forget to eat and you
certainly won’t swim fast if you’re
dehydrated.
• Chesham Swimming Club would like to acknowledge the kind sponsorship and support from Chesham based company, SJI Design, award-winning web design studios. SJI Design is kindly hosting both the CSC website and email.
• ARE YOU INTERESTED IN HELPING ON POOLSIDE? Contact Liz Waddy for further details.
• NEW TIMEKEEPERS AND JUDGES are always welcome. Interested in finding out more? Contact a Sonja Ballingall for further information.
• The Club Shop is open for business every Sunday, from 5.20 pm to 7.30 pm in the entrance to the leisure centre Don’t forget to pay it a visit.
• Don’t forget to visit the Club Notice Boards outside the Sports Hall for further information.
• Club Tracksuits, t-shirts and towels are available from the Club Shop, please ask for details.
• Personalised Club hats can be ordered through the Club shop on Sundays.