A comprehensive manual for elite open water swimmers. Eduard Mannanov
Чтение книги онлайн.
Читать онлайн книгу A comprehensive manual for elite open water swimmers - Eduard Mannanov страница 3
Название: A comprehensive manual for elite open water swimmers
Автор: Eduard Mannanov
Издательство: Автор
isbn:
isbn:
3.1 Open Water Specific Techniques
Open water swimming demands specialized techniques to navigate the challenges of natural bodies of water. Elite open water swimmers must master the following skills:
♦ Drafting: Learning to swim closely behind or beside competitors to reduce water resistance and conserve energy, a crucial tactic for long races.
♦ Sighting: Developing the ability to periodically lift your head to sight landmarks or buoys, ensuring you stay on course in open water with minimal disruption to your stroke.
♦ Turning Buoys: Techniques for efficiently rounding buoy markers during races, including approaches and exit strategies.
♦ Navigation: Navigating currents, waves, and swells while maintaining course awareness during races, adapting strokes as needed.
3.2 Stroke Mechanics
Efficient stroke mechanics are essential for open water swimmers. Key considerations include:
♦ Freestyle Technique: A focus on the freestyle stroke as it's the primary stroke used in open water. Improving stroke efficiency through drills and practice.
♦ Bilateral Breathing: Developing the ability to breathe comfortably on both sides, ensuring flexibility and adaptability in race conditions.
♦ Rhythmic Breathing: Coordinating breaths with the natural rhythm of the stroke to maintain a smooth pace.
♦ Kicking Efficiency: Training the legs for a steady and efficient kick, which helps with stability and propulsion.
3.3 Starts and Turns
Elite open water swimmers must optimize their starts and turns, even though these elements are less frequent than in pool swimming:
♦ Race Starts: Strategies for diving off the starting platform or from the shore with minimal time and energy loss.
♦ Buoy Turns: Techniques for navigating buoy turns efficiently, considering positioning and drafting opportunities.
3.4 Navigating Currents and Waves
Open water conditions are often unpredictable. Elite swimmers must adapt to various water conditions, including:
♦ Currents: Understanding how to swim with or against currents, making necessary adjustments to stay on course.
♦ Waves and Swells: Techniques for swimming efficiently in choppy waters, including body positioning and stroke adjustments.
♦ Sighting in Challenging Conditions: Strategies for sighting in turbulent water with limited visibility.
3.5 Fine-Tuning Skills
Elite open water swimmers dedicate time to fine-tune their skills:
♦ Simulated Open Water Training: Incorporating open water simulation sessions in the pool or controlled environments to practice race-specific skills.
♦ Group Training: Training with other swimmers to simulate race scenarios, including drafting and navigation challenges.
♦ Underwater Skills: Developing underwater orientation skills for improved navigation and buoy turns.
Effective mastery of these techniques and skills is essential for success in open water swimming. Swimmers should continuously refine these abilities through practice, drills, and feedback from coaches. In the chapters that follow, we explore the intricacies of race strategy, mental preparation, equipment selection, and safety measures that contribute to the holistic preparation of elite open water swimmers.
Chapter 4: Race Strategy
4.1 Pacing Strategies
Pacing is a critical aspect of open water races. Elite swimmers employ various strategies to optimize their performance:
♦ Negative Split: Starting at a controlled pace and gradually increasing speed throughout the race to finish strong.
♦ Even Pacing: Maintaining a consistent pace throughout the race to conserve energy and minimize fatigue.
♦ Variable Pacing: Adjusting speed based on course conditions, competitors, and race objectives, making tactical surges or tempo changes as needed.
4.2 Positioning and Drafting
Positioning in the race pack and drafting are key tactical elements for open water swimmers:
♦ Drafting: Leveraging the slipstream created by a swimmer ahead to reduce resistance and conserve energy. Swimmers often rotate positions to share the drafting benefits.
♦ Pack Positioning: Strategies for finding the optimal position within the race pack, including leading, following, or positioning to the side to gain tactical advantages.
♦ Navigational Awareness: Keeping an eye on course markers and competitors to maintain optimal positioning and adapt to changing race dynamics.
4.3 Feeding and Hydration During Races
Staying properly nourished and hydrated is essential during long open water races:
♦ Feeding Strategies: Timing and content of feedings, which may include carbohydrate gels, sports drinks, or easily digestible foods.
♦ Feeding Stations: Approaching feeding stations efficiently, taking in necessary nutrition without losing momentum.
♦ Hydration: Managing fluid intake, especially in hot conditions, while avoiding overhydration that can lead to discomfort or performance issues.
4.4 Handling Unpredictable Conditions
Open water races often present unpredictable challenges:
♦ Weather Conditions: Strategies for dealing with varying weather, including extreme temperatures, wind, rain, or fog.
♦ Wildlife and Marine Life: Developing awareness of potential encounters with marine animals and knowing how to respond safely.
♦ Race Demeanor: Maintaining composure when facing unexpected challenges, such as getting off course or encountering adverse currents.
4.5 СКАЧАТЬ