(Apologies to the subscribers who got three unfinished versions of this on Saturday. I was sick for a few days and should have stayed away from the computer, especially after the first mistaken post).
Feed schedules for long swims are often discussed amongst swimmers, but for some reason we are reticent to show them, possibly for fear of criticism.
I can’t claim that any one schedule is definitely the best, only that there are schedules that work and schedules that don’t work and those may be different for different people. Schedules will also be different depending on expected event duration and water and air temperature.
The important questions you must decide are:
- Do you need hot or cold feeds?
- What is your feed interval? (Is it the same the whole way through from the start?)
- Are you planning to take an electrolyte or other break from carb feeds?
- Do you need painkillers or any medication on the schedule?
- Do you need or want irregular solid foods or liquids (soup, fruit, tee, coffee, chocolate etc)?
Here’s my pretty straightforward MIMS feed schedule though, where I was keeping it simple, not even a 2:1 mouthwash.
Let feeds sit in sun for an hour. (This was an instruction to Dee beforehand. In reality it was too warm, and cold feeds, a novelty to me, would have been best for the day)
End of 1st hour Maxim 700ml
End of 2nd hour Maxim 700ml
2:30 Maxim 350ml from here
4:00 Dissolved Electrolyte with Ibuprofen, 700 ml. Mix in advance, let settle
Feed every 20 minutes from here
6:00 Electrolyte dissolved, Mix in advance, let settle
6:40 Maxim with Ibuprofen
8:00 Electrolyte dissolved, Mix in advance, let settle
9:20 Maxim, only if more than 10 mins from end
So the pattern is five Maxim feeds before taking a break and having an electrolyte, with prophylactic painkillers taken twice, just in case, especially since I’d been having shoulder pains for three weeks beforehand. The electrolytes were a larger volume, 750ml and on the third I was only able to take half, despite ongoing dehydration problems, (more details on that in the MIMS swim report). As usual I’d been off caffeine for months beforehand and the Zyn electrolyte was one with added caffeine (20mg), not enough as it turned out as I felt no coffee kick at all, especially at the total amount of caffeine ingested was only about 50mg, about half a cup of standard coffee, which I hadn’t calculated properly beforehand, another lesson. We had actually taken a flask of coffee but with the heat decided against it. A bottle of cold coffee with the electrolyte added would have been the solution, but I didn’t think of this during the swim.
- HOWTO: Marathon and Channel Swimming Swimmer and Crew Checklist (loneswimmer.com)