Time out from training: why an off-season break is good for performance success

Are you someone who has an iron-will all year round without taking a proper break from structured training?

Learning to know when to take a break and for how long, is key, before it damages your performance.

Particularly if you’re someone who follows a steady training regime for 3-4 months of the year or longer, it’s a tactic in your training arsenal that you probably can’t afford to skip.

Rather than launch yourself straight into a winter’s hard graft as if it’s unthinkable to lose even a shred of your summer fitness, a good training break, executed properly, will allow both your body and mind to return refreshed and enthusiastic.

If you’re someone who finds that training motivation wains in the winter, it can also help you commit to a period of ‘off-time’, rather than sliding into a never-ending cycle of bad training habits and poor quality training without any goals.

Time away from a strict training pattern offers a well-timed opportunity to review the season, identify your strengths and weaknesses, towards making a solid plan for the year ahead.

Typically, athletes take 3-4 weeks off at the end of the season in October, with a view to begin rebuilding their training base in the early weeks of November, but there is no one-size-fits-all approach.

We asked some of our #HIGH5fuelled elite athletes, who know how to train hard and rest hard, how they choose to re-charge the batteries after a season’s training and racing.

 

Gemma Steel – British long distance runner & European cross country champion

With the winter cross country running season just around the corner, British long distance runner and cross country champion, Gemma Steel, doesn’t typically have an off-season, so only has a small window of downtime which allows her to refocus on her new targets. Following this year’s Great North Run, Gemma went with her sponsors, New Balance, to a summit weekend in Wales to relax and try outdoor pursuits including abseiling and trekking in the mountains.

“It was great to let my hair down a bit,” she explains.

“It’s important not to burn out mentally and physically. A rest is crucial as a reward for all the hard training to refresh and refocus on the season ahead. We are only human after all.

“I think it’s important to do these types of activities as you can get so caught up in your own little bubble of training and recovering. It makes us the athletes that we are, but we can forget to enjoy ourselves sometimes. It really helped me to regroup with fellow athletes and realise that despite our dedication towards our sport, we can also have fun.”

 

Vicky Holland – GB Olympic triathlete

Vicky Holland nutrition

Despite being injured this year, Olympic triathlete Vicky Holland says time off is very important to re-charge and helps to avoid un-necessary risk of injury or illness. The triathlete typically takes three to four weeks, sometimes longer, to rest and relax after a full racing season, and only begins again when she feels ready.

Vicky limits physical activity and avoids anything structured, to allow her body and mind to refresh as much as possible. She’ll use this time to visit friends and family, take a holiday, or make appearances for her sponsors, even visiting schools. To beat any physical activity cravings, she plays tennis, takes walks and has even tried hitting the waves and learning to surf.

“It’s good to take a break from it every year so that when I start again, I’m excited to get going and push myself once more.

“It’s strange going from your fittest – which we often are at the end of the season – to our most unfit within the space of about two weeks, but it’s all part of allowing myself to completely switch off and recharge. I often find after the first week my appetite changes and it’s the only time of year I ever really forget about food,” she says.

Vicky also uses this period to sit down with her coach and review her racing season. At the end of her downtime, she likes to ease back into training with 1 -2 sessions a week before starting to increase her training volume.

“My only training commitment is to develop a plan for the next season which includes the races I want to target and the key areas we are going to try to improve upon in training. My coach then writes an overview of my plan for the coming year and we take it block by block, usually four weeks at a time, and adapt after each block if necessary.”

 

Kenta Gallagher – World Cup DH mountain bike rider – Polygon UR team

After a string of good results in the world of professional XC and cyclocross, Kenta followed his heart and made the switch to downhill competition in 2015. With a long racing season and competitions every weekend, he finds that travelling and prepping for races can make him physically and mentally drained after the season.

He takes 2-3 weeks to unwind, but emphasizes that it’s important not to feel like you’re throwing away all the fitness gains you’ve made in the season. Instead, he likes to limit any structure and focus on having fun.

“I like to play on my hardtail and do some trips. I’ll also hang out and have a laugh with my friends and family. I think that’s really important because you barely see them when you’re training and racing every weekend,” he explains.

“I also use the time to look at what my strong points were through the season and what I need to plan for the season ahead. This year I’ve been injured, so I know I need to concentrate on doing some work in the winter to regain my fitness. I’ll look at what’s worked for me and what hasn’t, and come up with a plan so I don’t go into the unknown. I’ve got a set routine that I can just go straight into. I don’t tend to stress about food – I like a few beers, and as long as you’ve got a smile on your face, it’s going to be doing you good.

“The key is to make sure you’re going into the season fresh, with all the structure you need laid out. Get a good support network around you and let everyone know what your plans are. A couple of weeks before I know I’m going to get back training, I’ll do a couple of rides in the week to make sure it’s not a shock to the system. The last thing you want is to be feeling rubbish after a break, so it’s important to make a steady transition.”

To get the best from your ‘off-time’, it’s still important to stay properly hydrated and to optimise your recovery after training, even if you plan to take a break or you’re staying active for long periods for fun. HIGH5 uses high quality why protein isolate for optimal recovery after hard exercise. Check out the benefits and browse our range of delicious tasting sports nutrition to help you recover better, faster, here: https://highfive.co.uk/product-category/recovery/

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Callum Hawkins

What is it like to prepare for a World Championship Marathon?

With the IAAF Athletics World Championship taking place in August, we asked Great Britain middle-distance runner, Olympian and HIGH5 athlete, Callum Hawkins  about his recent training in preparation for the World Championships Marathon on Sunday 6th August.

March saw me finish off my winter racing season with a hard fought 2nd place in the New York Half Marathon. I was slightly disappointed to be beaten by only 4 seconds and just being on the wrong side of the hour mark. However, I’ve got to be happy with running so close to my personal best on a tough course and pushing Olympic silver-medallist Feyisa Lilesa.  Racing through the streets of Manhattan was a great experience, it’s a fantastic race to be part of and the race organisers treat you like one of the family. It’s most definitely on my list of races to do again.

After New York, I took 10 days off as it had been a long winter season, after which I headed to Boulder, Colorado for a 5 week altitude training camp where I was staying with marathon legend and ex world record holder Steve Jones.

Training at altitude is harder, so recovery becomes hugely important especially as I was starting back from a rest period and ramping up the miles quite quickly. So packing lots of HIGH5 products was a necessity.

However, I quickly got into the swing of things and got some quality miles and sessions in with Steve’s group.  The weather in Boulder was great until my Dad (Coach) turned up and the weather went from slightly overcast to a few inches of snow.

Thankfully, my Dad and Steve did manage to keep the track clear for us during the session but they were definitely struggling for fitness at the end. Maybe I should have given them some Protein Recovery?

The training camp has set me up for my marathon specific training-block as I gear up for the world championships in London.  This is the hardest training block I do but it also has one of my favourite training sessions which is 11 x 1 km with 1 km float recovery or 1 km in and outs as we like to call them.  We reverse the session and start with a recovery pace effort first so, we finish on a fast one.  Paces for the fast kilometres are about 8 seconds faster than marathon race pace (3 minutes) and the recovery kilometres are around 3-8 seconds slower than race pace (3:10-3:15 minutes).

During the session, I also practice my race hydration and use EnergySource every 5 km, simulating what will happen during a marathon. I also keep an EnergyGel on hand in case I need a bit more fuel.

With warm up and cool down the session is around 20 miles and takes about 1 hour 45 minutes to complete.  It’s one of the hardest sessions I do so, recovery and refuelling afterwards is vital.

My immediate refuelling after the session is Protein Recovery mixed with milk and a ProteinBar. Those particular products are really good after a hard session as sometimes I can find it hard to eat a big meal so soon after training. I follow that up later in the day with my favourite, Spaghetti Bolognese using my Grandpa Drew’s secret recipe. It has a great balance of protein and carbohydrates which are essential for refuelling after a big session, especially when it is over 20 miles.

There’s one week to go until the World Championships on 6th August in London and I can’t wait to go up against the world’s best marathons runners again at a home championships.

Follow Callum Hawkin on Twitter: https://twitter.com/callhawk

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Tips for multi day cycling events

The physical demands of any multi-day cycling event are extreme, let alone one that takes 9 days and 969 miles to complete. The Deloitte Ride Across Britain is an iconic must-do event for anyone serious about cycling. There’s just something spectacular about saying you made it to the other end of 9 gruelling days of back-to-back physical exertion across some of Britain’s toughest hilly terrain, breath-taking scenery and some of the best and most famous cycling routes in the country. But it won’t be easy.

Here are some tips for conquering the RAB:

1.) Do your prep work

Have you trained long and hard enough to handle the demands of the race? It may sound obvious, but making sure your fitness level is up to par is pretty important. If you feel utterly exhausted after 5 hours in the saddle and thousands of calories down, it is going to be a struggle to get up and going every morning. Make sure you know the demands of the event you’re getting into. The Journey doesn’t start at Lands’ end, but the moment you sign up.

 

2.) Commit to your nutrition plan and stick to it

Finding out what works for you and what doesn’t is extremely important. Different sports drinks contain varying amounts of carbs and electrolytes, and some can contain protein. If you haven’t trained with these products, it’s not wise to consume them during the event, as you risk causing stomach issues.

HIGH5 Nutrition is a great choice for those with a sensitive stomach, as it uses mostly natural flavours and colours, and has many products within the range that are gluten- and sugar-free as well. HIGH5 undergoes rigorous testing in both the lab and with athletes in the real world, which means it won’t let you down when it matters most. It’s also Vegetarian Society approved.

 

3.) Eat with the next day in mind

The most critical aspect of stage race nutrition is getting in enough nutrients to maximise your body’s ability to repair and recover from one stage to the next. The RAB is particularly tough since it involves extensive climbing, which requires considerable energy expenditure. Avoiding fatigue means proper pre, during and post-race nutrition.

 

If you’re used to training for single-day events, not getting in enough nutrition can be a common mistake. If you empty your carbohydrate reserves in one day’s riding, it’s almost impossible to fully re-fuel by the next day and you will start with a part-empty tank. You must make a major effort to focus on fuelling your carbohydrate reserves during and after each day’s riding. This is critical to consistent performance in multi-day events.

Check out HIGH5’s Advanced Nutrition Guide for Multi-Day Events

 

4.) Hydration is key

“The best advice to start with would be to ensure that you hydrate as often as possible. Often, you’ve already passed the point of no return in terms of being dehydrated if you wait to drink only when you are thirsty,”

Dehydration will severely affect energy levels. Your muscle cells are almost three-quarters water, so if you’re short on fluids, you’ll feel the strain. Drinking little and often will give you the best chance of hitting your targets.

But what should you be drinking and how much? During endurance exercise, you need to focus on both hydration and energy to keep you going for longer. Carbohydrate-electrolyte solutions enhance the absorption of water to optimise endurance performance. HIGH5 EnergySource is a scientifically formulated carbohydrate and electrolyte sports drink designed for use during exercise to both replace key electrolytes and supply energy to your muscles. HIGH5 Nutrition will be available throughout the course of RAB, so it may be worthwhile getting your body used to it now. They’re also the official on-course nutrition partner for a large number of the European IRONMAN events, should you be considering the next big challenge.

 

Even with a good hydration strategy, you often finish exercise mildly (or more severely in hot conditions) dehydrated, so it’s important to continue drinking after exercise. You should aim to replace 150% of your fluid lost through exercise within 3 hours of finishing. This means that if you finish exercising with a one litre fluid deficit, you should drink 1.5 litres. A drink that contains carbohydrates and protein, like HIGH5 Protein Recovery, can help to rapidly restore muscle carbohydrate stores and also help with the dreaded onset of soreness.

 

Thirst is the initial sign of dehydration. Symptoms of intermediate dehydration include: dry mouth and lips, reduced sweat output, muscle cramps and light-headedness.

 

5.) Don’t faff around

When the riding is done for the day, don’t just stand around in your sweaty kit. The sooner you can get cooled down, clean, fuelled, hydrated and off your feet, the better. Anything else is just delaying valuable recovery time.

A dirty, sweated-in chamois is the perfect breeding ground for bacteria – E. coli, salmonella and C. difficile, to name a few. The pros’ shortcut is to hop in the shower, kit and helmet on. The padding of your helmet accumulates bacteria and sweat just as quickly as your kit, so don’t leave it out. When you’re done, you can just remove your gear and hang it out to dry for the next day.

A post-ride rubdown can also work wonders. Nothing too vigorous or hard, just a light massage to help increase circulation and assist the muscles in clearing lactic acid. RAB will have massage facilities available for riders in need of that extra recovery boost.

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The secret ingredient for your marathon training

How important is it to rest during high mileage weeks leading up to a race such as the London Marathon? The answer is, yes you’ve guessed it, VERY important! In fact, it could be argued that it is just as important as making sure you are getting 7+ hours sleep everyday to be able to get up and work/train/perform the next day.

Recovery is the key to performing. It is sometimes abused and often not taken seriously enough. No matter what level and ability you are, recovering needs to be just as important as training. Us runners can be a stubborn bunch. For me personally my one day a week rest day couldn’t come soon enough, however once it’s here I’m itching to get out the door and run. I know though how important it is that I rest. I feel recharged, happier and stronger when running again.

Recovery isn’t just resting from running though, it’s giving your brain a break from training and giving your body a chance to refuel and absorb the vital nutrients your muscles need to recover and prepare for another hard week of training. Be smart and refuel cleverly.

Taking on vital the ingredients at times that matter will make a huge impact to your training. Protein as we all know has a huge benefit to recovering. Protein shakes, bars and meals will repair your muscles after training and help rebuild damaged muscle tissue. HIGH5 uses the very highest quality of whey protein isolate for optimal recovery. Post exercise nutrition can improve the quality and the rate of recovery after exercise. This is vital for reaching and maintaining a high level of fitness. Less muscle damage and better recovery can result in stronger more resilient muscle, lower risk of injury and more rapid fitness gains from your training. HIGH5 offer a range products that will compliment your recovery. You might also want to add a twist to you recovery drink – you can find some great ideas here.

Protein Recovery Smoothie

HIGH5 Running Nutrition Guides have been designed to help you run faster and to finish a challenge, like a marathon, feeling strong and with a smile on your face. High5 work exceptionally hard to ensure that you can perform at your best. HIGH5 nutrition undergoes rigorous testing in both the lab and with athletes in the real world. It won’t let you down when it matters most. Here you can find guides to support you on your running journey.

Enjoy your rest days, embrace them as they will make us runners faster and fitter. Without rest days we would run ourselves into the ground through over-training and increasing our risk of picking up an injury. Look after yourself, fuel yourself with the correct nutrition that will help you to replenish the vitamins and minerals that we lose through training… and lastly inspire others! There is always someone working harder than you out there but there is also always someone wishing they could be doing just as much as you!

Be clever – train smart! Your team from RunningWithUs

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Protein Recovery Smoothie

Five delicious Protein Recovery smoothies

Fast recovery is vital to reaching and maintaining a high level of fitness. The body recovers at the greatest rate during a two hour window immediately after exercise, but only if you provide it with the vital nutrients it needs.

HIGH5 Protein Recovery is the ultimate drink for after exercise. The ingredients used in the scientifically formulated blend of protein and carbs promote recovery of normal muscle function² after exercise and contribute to the growth and maintenance of muscle mass¹.

Muscles become sore and stiff when they are stressed during exercise. The depletion of muscle glycogen (muscle carb stores) can impair muscle function resulting in fatigue and reduced exercise performance. The unique forms of protein and carbohydrate in Protein Recovery are chosen to ensure you recover after intense long lasting exercise² and turn up ready to perform at your next training session.

It comes in three delicious flavours:

  • Summer Fruits
  • Chocolate
  • Banana-Vanilla.

Tired of the same old combination for your post-workout shake? Try one of our Protein Recovery smoothie recipes for a delicious, healthy treat:

 

 

Consume as part of a varied and balanced diet and a healthy lifestyle. ¹Protein contributes to growth and maintenance of mass²Carbohydrates (CHOs) contribute to recovery of normal muscle function after intensive/long-lasting exercise leading to muscle fatigue & depletion of muscle glycogen. Consume 4g per kg/bwt of CHOs from all sources within 4-6 hrs post-exercise to achieve claimed effects.

 

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Tips on becoming a better mountain biker

Looking to improve your off road skills? We asked Jurgens Uys of Kargo Pro MTB team for his tips on the best way to quickly develop the techniques you are going to need to light up the trails.

 Technical single track ridingckb83ilxiaqkpg8

  •  Ride with people or friends that are faster and more technical than you, this will help you to explore your limits and ride outside your own comfort zone. Push your boundaries.
  • A good technique is to stick on the wheel of someone you know to be faster than you and try to hold on for as long as you possibly can. This technique will really help to make you fast on the single tracks and will increase your skill level quickly. This will also teach you how to take better lines and when to break and when to just let go and ride fast.
  • For those times when you don’t have friends to ride with regularly, use Strava and go ride down a technical single track. Create your own single track segment and repeat it a few times over, each time pushing yourself to beat your previous time. This is one of the best ways to test yourself. Remember to save and record all your data to see if you are improving or not.

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Endurance Tips and strength

  • If it is not base training season don’t waste time doing very long rides, you will find that doing this just tires you out and makes you a bit slower on the explosive side of racing.
  • Make sure you do your intervals properly and give them your all. It’s important to ensure you recover fully after these tough sessions. Drink HIGH5 Protein Recovery as soon as possible after your workout and take a rest day afterwards. You can’t build on your fitness if your body has not recovered completely.
  • Get on your mountain bike every now and then and simulate your race pace. Try doing some time trails, go as fast as possible but sustain effort as you would in a race to make sure you reach the finish line. Your body needs to get use to riding the fast pace for longer durations, while really pushing your limits.
  • Work on your weaknesses! If you are not good up hills then spend more hours on the hills. If your downhill skills need more attention, then you need to head out and ride the downhills and push yourself further each time. Remember to vary your downhill training to include fast cornering, technical sections and smooth fast sections. Speed is your friend and momentum is key.
  • To be a great mountain biker you need to be an all-rounder. Aim to excel in every aspect of mountain biking: up hills, downhills, flats and technical riding are all important facets in the sport and each facet should be trained individually as well as together.14482270_316138165437313_2143478191564521472_n1
General Tips
  • Write down your dreams and goals. Stick them up and remind yourself of them daily.
  • Always stick to your training program, don’t skip due to bad weather. Go out in the cold and wet because it will make your appreciate the good days.
  • Remember it is important to look after your own health and body, but make sure you look after your equipment as well. If you look after your bike it will look after you.

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Nutrition tips to get you through the winter

With the cold frosts and shorter days setting in, a lot of us need that little bit of extra motivation to get out there and train.

Winter training is the time where we can all work on our weaknesses to make us a better, stronger athlete. With time away from competition, we can introduce fun training sessions and even get more experimental with our approach!

One very popular training component which athletes should focus on during winter is their nutrition. The right nutrition will give you energy for your training sessions, help you recover better and strengthen your immune system. This is especially important in the winter, where we are more susceptible to becoming ill.

One myth which certainly needs putting straight is that “protein is just for body builders”. Protein is an essential component of any diet, no matter what your age, gender, ability or activity level is. Essential for many functions in the body such as repair and growth of muscle tissue, protein can also help keep us fuller for longer, meaning we’re less likely to reach for the cookie jar. Your immune response requires rapid cell replication and the production of proteins to ensure that we can fight off illness. Therefore, being slightly deficient in protein can increase your risk of becoming ill.

winter nutrition

Athletes who exercise three to five times per week would benefit from consuming 1.4-2.0g of protein per kilogram of bodyweight(1). As an example, if you weigh 70kg you should aim to consume 98g-140g of protein per day. Your protein and fat intake should stay fairly consistent on a day-to-day basis and it is best to periodise your carbohydrates around training.

As far as protein timing is concerned, it is best to spread your protein intake evenly over the day(2).Consuming protein at every meal and snack seems to work best for recovery rather than consuming a large amount in one go or at the end of the day for example.

We’ve put together our top five products to make your winter training hours a little more warming both physically and mentally!

1. HIGH5 Protein Hit

Part of our healthy snack range, it’s already a firm winter favourite in our office. In three mouthwatering flavours, Protein Hit is packed full of nutritious goodness. Drop this into your bag as a convenient source of protein, fats and carbohydrates for on the go. Alternatively, it serves as an ideal pre-training snack to keep you radiating energy all session long.

2. HIGH5 ZERO

Light and refreshing, ZERO provides the essential warmzeroelectrolytes and minerals to aid hydration, ZERO is the perfect drink to go with your high intensity training sessions, whether that’s in the pool, gym, fitness class or on the turbo at home.Versatile in its nature, owing to both its sugar and calorie free make up, you can also use ZERO to add some flavour to your water throughout the day.

A special favourite in the office is to make warm ZERO. Simple boil your kettle, fill your mug with warm water and drop your preferred flavour in! Delivering a dose of Vitamin C to help support a healthy immune system and protect cells from oxidative stress, ZERO also helps to reduce tiredness and fatigue.

3. HIGH5 Protein Recovery

Most of you will probably know that recovery is vitally important to stimulate the training adaptations you want through training. With the perfect combination of whey protein isolate and carbohydrates for refuelling, this drink will serve as your saviour after a tough session in harsh winter conditions.

A top tip for really cold days: reward yourself with an indulgent hot chocolate recovery drink. Simply warm up some milk (but don’t bring it to a boil) and mix it with our Protein Recovery Chocolate powder. For an extra treat, chuck on some marshmallows.20161108_165712

4. HIGH5 EnergyBar

Feeling peckish? EnergyBar is a must in our top 5 products for winter training. A natural mix of fruits and grains, this easy to chew bar is perfect for those sessions where you need to fill a gap and keep those energy levels up. In fact, we’ve added so much fruit, it provides you with one of your “five-a-day”! Our bodies burn extra calories in the cold to keep our bodies warm and maintain homeostasis. Don’t get caught out by not having enough energy, keep an EnergyBar in your pocket.

EnergyBar is great as a healthy snack throughout the day or to use before and during training.

5. HIGH5 EnergySource 4:1

Last but not least, this all in one sports drink, with 4 parts carbohydrate to 1 part whey protein isolate, helps to maintain endurance performance and contribute to the maintenance and growth of muscle mass. Our go to drink for longer training sessions, the SummerFruits flavour will bring the sunshine back into your training routine.

There you have it, our top five products for your winter training to help you enjoy building the base that you need going into the new year.

Reference:

(1)Kreider et al. (2010). ISSN exercise and sport nutrition review: research and recommendations. Journal of the International Society of Sports Nutrition. 7:7. http://www.jissn.com/content/7/1/7

(2) Areta, J.L et al. (2013) Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology. 591.9. pp2319-2331

 

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What do you eat and drink if you swim for 26 hours?

On August 30th at 0727 Scott Dawson jumped into the Solent just off Seaview, touched the red can and set off on an epic swim attempting to circumnavigate the Isle of Wight non-stop. On August the 31st at 0923, he reached the same red can, touched it and became the 5th person ever to swim solo around the Island. A time of 25 hours, 56 mins and 46 seconds was recorded with a distance of 104.7 kilometres.

05HIGH5 kept Scott fuelled and hydrated for his training and the attempt. We caught up with Scott post swim, and asked how important HIGH5 had been, and what he had used before, during and post swim.

How much training did you do in the lead up this monumental effort?
I have been training for about 18 months, and using HIGH5 since the beginning of 2016. My weekly average was about 18 hours a week, juggling training, a full time job and a family. With this in mind, recovery from training is really important, and I found the Protein Recovery vital to my recovery strategy (Banana Vanilla flavour of course!).

What was involved in the training?
I would run on average 50-60 km per week and swim about 6 hours a week as well as going to the gym for strength and conditioning. Whilst running I use a combination of the EnergySource and Isotonic especially if it was hot. If it was endurance work, then I would use the Energy Source 4:1, as this gave me the extra protein my body craved.

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What did you eat/drink in the lead up to the swim?
I did the usual carb loading prior to the main swim, and cut out fibre about 4/5 days before. I was aiming to be in a wetsuit for around 24 hours, and this was going to reduce the chances of any accidents! I ate the banana flavoured EnergyBars, and drank ZERO, to make sure my electrolyte levels were as good as they could be.

So, swimming for over 24 hours means you have to eat and drink in the water. How was that?02
The team said I looked a bit like an otter when I ate! I would take something in every 30 mins and fluid-wise, I alternated between EnergySource and Isotonic. We marked the bottles at 250ml intervals, and I made sure this was the minimum I was taking on. This way, I and the team knew what hydration I was taking on, and we could monitor it really well. As I wasn’t allowed to touch anything or anybody, the kayakers would just throw the sport bottles to me, and I would throw them back. Occasionally I would use the EnergyGels in the HIGH5 gel bottles. Food wise, I would eat the Energy Bars, homemade beetroot brownies, bananas, mini Babybel and jelly sweets. These were delivered on the end of a paddle! My wife Polly also made chicken noodle soup for the ‘mealtimes’. This was the only ‘warm’ food I took on, and it was difficult 18 hours in to the swim as my mouth had swollen up, because of the salt water.

What happened post swim?
When I climbed into the medical boat at the end of the swim,I drank 800ml of the Protein Recovery. This really settled me, before my wetsuit was peeled off me. As soon as my wetsuit was taken off, my blood pressure dropped like a stone, and I passed out. The medical team knew this was going to happen, and I am so glad we had professional people on the team.

Scott is still raising money for Meningitis Now, and The Marine Conservation Society. To donate online go to http://uk.virginmoneygiving.com/ScottSwimIW
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 Don’t forget to enter our latest competition for your chance to win a Zone3 wetsuit and a HIGH5 nutrition bundle!

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