On-the-go homemade oat bar

Okay, I posted a version of this two years, back when the site was mainly text only. I used thought back then the Solo Bar would a good idea because of the all the training and eating I was doing. This is easy to make and requires zero cooking, I guess you say it’s a type…

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How To: Understand Important Factors in Marathon Swim Feeding

Evan did a great 4-part series on open water marathon feeding and nutrition. I’ve covered the possible use of Choline supplementation and I’ve a long-standing request in with a friend for a guest post on the subject of further supplementation. Given some questions that have arisen though, it seems we haven’t covered enough of the…

My favourite post big swim recovery dinner recipe

Marathon swimmers will happily talk endlessly about food and feeding. The first is what happens outside the swim, the second is during a swim. Do enough long swims and you may develop  a particular fondness for a specific “recovery meal”. After a six hour swim last Sunday week, on the last day of the Cork…

Energy storage in the body

Ok, I think I’ll talk about the bodies energy systems. From where does our energy come , what energy system does the body use for various activities, how is it stored? This is going to be another thumbnail sketch of my understanding of it. Swimming movement comes from muscle contraction. All energy for muscle comes…

Endurance food and diet

Carbohydrates have been attacked due to causing sudden blood glucose spikes for the past 15 years. However, the bottom line is endurance athletes like Open Water swimmers need carbs to function. And you don’t have to doing a 5 mile swim for this to be relevant. You need to fuel your body. So what do…

Porridge

I hate porridge. I’ve always hated porridge. When I was a kid, my mother used to insist that I eat porridge for breakfast. So I used to get up early every morning, before my mother got up, make the porridge in the saucepan, put it in the bowl, add the milk, and scrape it down…

Coffee

One of the things I found I had to sacrifice for the Channel… was coffee. It’s diuretic properties just aren’t compatible with continued long training sessions. On Saturday & Sunday mornings though, I can have my coffee and a wider choice of breakfasts.

Calories

For me, a 3 hour 40 minute swim, consumes close to 3,500 calories. I think the standard rate quoted for swimming is about 830 per hour for “moderate” swimming. I consume about 900 per hour with slightly higher intensity. For longer swims like this morning, obviously, speed is fairly constant, (except I increase it for…