Swimming pros, I need some advice. I’m a 71 yr old triathlete with a swimming background. I’m currently training for a 5K swim in Tampa Bay in a couple weeks and have noticed that my legs cramp after about 3000 yds/meters. These cramps grab suddenly then quickly release. While training in the pool I have been using my Infinit Run Mix at about 213 cal. Since I swimming outside in Florida I do get quite warm occasionally. I take a GU shot at 100 calories before swimming. Today I got a full on cramp after a flip turn right at 4800m. Since we do have kayak support for each swimmer, I can ask him/her to carry my nutrition and can consume it during the swim. My running and biking distances are pretty low right now and I stretch and use a massage gun every evening. Any advice on what to take while swimming? More protein? Thanks in advance for any ideas.
For me, I needed more electrolytes and hydration. I would get calf cramps halfway through my workouts. A coach had me eat a banana before swimming and drink 2 quarts of Gatorade during the workout and I have never had a cramp during swimming again. I think people underestimate how much they are sweating during a swim workout.
Thanks tomljones3. The pool temp is 81 so I’ll give that a shot.
Where are you getting the cramps? It could be related to the flip turns and hence not a concern in OW.
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
F**ing A, it is obviously your conditioning. Going 10K/wk is OK for a triathlete but not a serious swimmer. The race is only 2 weeks away so it is a bit late but IMO you should be trying to go the full 5000 m every single day up until say 5-6 days before the race, then taper. Your pool at 81 is not warm per se espec for a 5000 m swim where you are swimming relatively slowly for prob 1.5 hrs or more, so I have a hard time believing it is low electrolytes causing your cramping. Further, i don’t really think you should need any caloric intake for a 5000 m swim; I mean, many swimmers have swum 7000-8000 yd/m workouts over the years with no calories or even water. So, just swim more!!!
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
F**ing A, it is obviously your conditioning. Going 10K/wk is OK for a triathlete but not a serious swimmer. The race is only 2 weeks away so it is a bit late but IMO you should be trying to go the full 5000 m every single day up until say 5-6 days before the race, then taper. Your pool at 81 is not warm per se espec for a 5000 m swim where you are swimming relatively slowly for prob 1.5 hrs or more, so I have a hard time believing it is low electrolytes causing your cramping. Further, i don’t really think you should need any caloric intake for a 5000 m swim; I mean, many swimmers have swum 7000-8000 yd/m workouts over the years with no calories or even water. So, just swim more!!!
I disagree. As long as you’re a competent swimmer, 10K/week is fine. The avid open water swimmers I know try to make sure their weekly yardage is the sane or more than the race distance. If you get injured before the race because of overtraining, then what’s the point?
I don’t get many cramps swimming but when I do, they always happen pushing off the wall. I also much prefer to swim on a full stomach which I think has helped me. I like to eat oatmeal, a banana, and half a bagel with cream cheese an hour before a race. Honestly I can’t remember the last time I cramped up.
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
F**ing A, it is obviously your conditioning. Going 10K/wk is OK for a triathlete but not a serious swimmer. The race is only 2 weeks away so it is a bit late but IMO you should be trying to go the full 5000 m every single day up until say 5-6 days before the race, then taper. Your pool at 81 is not warm per se espec for a 5000 m swim where you are swimming relatively slowly for prob 1.5 hrs or more, so I have a hard time believing it is low electrolytes causing your cramping. Further, i don’t really think you should need any caloric intake for a 5000 m swim; I mean, many swimmers have swum 7000-8000 yd/m workouts over the years with no calories or even water. So, just swim more!!!
I disagree. As long as you’re a competent swimmer, 10K/week is fine. The avid open water swimmers I know try to make sure their weekly yardage is the sane or more than the race distance. If you get injured before the race because of overtraining, then what’s the point?
I don’t get many cramps swimming but when I do, they always happen pushing off the wall. I also much prefer to swim on a full stomach which I think has helped me. I like to eat oatmeal, a banana, and half a bagel with cream cheese an hour before a race. Honestly I can’t remember the last time I cramped up.
Ummm, I was assuming the person wants to do their very best. Sure, you can complete a race on weekly yardage equal to race distance but you won’t do your best. If it were otherwise, why would serious swimmers swim 60,000 m/yd/wk when training for 100/200 m/yd races??? And why would top 400/800/1500 m swimmers go 80,000 to 100,000 yd/m per week??? Volume makes a big difference espec when the OP is doing such minimal training.
No protein at all during. Have that after
For a 5km if you’re going to be out there for 1.5 to 2.5 hours I would have around 70g of carbs an hour. Table Sugar in a bottle works good for me. For the swimmers who finish in 75 mins or less they can get away with nothing or a quick gel.
Try what you want to have in a training swim in the pool this week if you can. Like eric said if you can do some good 5k sessions - not too fast or hard just building a bit more fitness that will be helpful. Obviously don’t injure yourself with too much work
Most often cramps come at the end of a session for me where the tank is empty and I am not very fit. If I have enough carbs and water they don’t come for me. Eating too little the day before is another contributor (carbs not protein or fats) to cramp at end of long sessions
Don’t have a 3 course meal before hand as one poster suggested - I suspect that would feel quite heavy in your gut. Good luck and have a fun race
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
F**ing A, it is obviously your conditioning. Going 10K/wk is OK for a triathlete but not a serious swimmer. The race is only 2 weeks away so it is a bit late but IMO you should be trying to go the full 5000 m every single day up until say 5-6 days before the race, then taper. Your pool at 81 is not warm per se espec for a 5000 m swim where you are swimming relatively slowly for prob 1.5 hrs or more, so I have a hard time believing it is low electrolytes causing your cramping. Further, i don’t really think you should need any caloric intake for a 5000 m swim; I mean, many swimmers have swum 7000-8000 yd/m workouts over the years with no calories or even water. So, just swim more!!!
I’m glad you said this cuz I’m tired of saying it.
I see this all the time in triathletes—everyone else is right that it’s not primarily nutrition. Since you’ve ruled out flip turns, it’s almost certainly the long effort to maintain pointed toes over a long time. People who run struggle with the effort to be flexible more, and it also seems to become harder and harder with age. You have enough of a swimming background to know how your feet should feel, but holding them like that through tens of thousands of kicks, or just dragging behind you, gets to be a lot.
Thanks to everyone for replying. Guess I should have planned a little better for this. 50 years ago I was doing the 60000 a week swims but I was repeating 100’s in the low 50’s on the 1:30. Now, it’s 1:25-1:30 SCY and on the 1:55. Age seems to be slowly put the screws to me and it certainly affects the way I train. At my age, I feel that longer, harder is not always the solution and rest becomes more important. I do one HIIT swim a week (30X 50 on the 1 or 20X100 on 1:55 or something like that), one recovery and one endurance. Guess I should have increase my endurance swims earlier to a longer distance. Trexlera, I’ll keep working with flexibility. I fear this is part of my problem.
I wish I was as fast as you. A couple of smart a** experts here that probably aren’t over 70 (maybe not over 60) and don’t know yet how age affects bodies. While it is true that volume is probably the culprit, sometimes our age just doesn’t allow for the same amount of training that even a 50yo can do. So, you have to figure out whether slowing the pace would help or hurt. The good news is you have a supported event where you are safe and the great news is you have the ability and health to try.
Good luck on your event!
I wish I was as fast as you. A couple of smart a** experts here that probably aren’t over 70 (maybe not over 60) and don’t know yet how age affects bodies. While it is true that volume is probably the culprit, sometimes our age just doesn’t allow for the same amount of training that even a 50yo can do. So, you have to figure out whether slowing the pace would help or hurt. The good news is you have a supported event where you are safe and the great news is you have the ability and health to try.
Good luck on your event!
Thanks LEBoyd. I’m lucky to have had superior coaching growing up swimming. But that just means I hear “on your left” a lot or watch the rest pass me in the run! Sure keeps me connected to a mostly fun bunch of folks.
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
F**ing A, it is obviously your conditioning. Going 10K/wk is OK for a triathlete but not a serious swimmer. The race is only 2 weeks away so it is a bit late but IMO you should be trying to go the full 5000 m every single day up until say 5-6 days before the race, then taper. Your pool at 81 is not warm per se espec for a 5000 m swim where you are swimming relatively slowly for prob 1.5 hrs or more, so I have a hard time believing it is low electrolytes causing your cramping. Further, i don’t really think you should need any caloric intake for a 5000 m swim; I mean, many swimmers have swum 7000-8000 yd/m workouts over the years with no calories or even water. So, just swim more!!!
I disagree. As long as you’re a competent swimmer, 10K/week is fine. The avid open water swimmers I know try to make sure their weekly yardage is the sane or more than the race distance. If you get injured before the race because of overtraining, then what’s the point?
I don’t get many cramps swimming but when I do, they always happen pushing off the wall. I also much prefer to swim on a full stomach which I think has helped me. I like to eat oatmeal, a banana, and half a bagel with cream cheese an hour before a race. Honestly I can’t remember the last time I cramped up.
Ummm, I was assuming the person wants to do their very best. Sure, you can complete a race on weekly yardage equal to race distance but you won’t do your best. If it were otherwise, why would serious swimmers swim 60,000 m/yd/wk when training for 100/200 m/yd races??? And why would top 400/800/1500 m swimmers go 80,000 to 100,000 yd/m per week??? Volume makes a big difference espec when the OP is doing such minimal training.
Right, but this is like telling someone they must run over 75 miles per week or bike over 300 (maybe more) miles a week as that is what serious runner and bikers, respectively, do. To do your best, sure, but not realistic for AGers.
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
F**ing A, it is obviously your conditioning. Going 10K/wk is OK for a triathlete but not a serious swimmer. The race is only 2 weeks away so it is a bit late but IMO you should be trying to go the full 5000 m every single day up until say 5-6 days before the race, then taper. Your pool at 81 is not warm per se espec for a 5000 m swim where you are swimming relatively slowly for prob 1.5 hrs or more, so I have a hard time believing it is low electrolytes causing your cramping. Further, i don’t really think you should need any caloric intake for a 5000 m swim; I mean, many swimmers have swum 7000-8000 yd/m workouts over the years with no calories or even water. So, just swim more!!!
I disagree. As long as you’re a competent swimmer, 10K/week is fine. The avid open water swimmers I know try to make sure their weekly yardage is the sane or more than the race distance. If you get injured before the race because of overtraining, then what’s the point?
I don’t get many cramps swimming but when I do, they always happen pushing off the wall. I also much prefer to swim on a full stomach which I think has helped me. I like to eat oatmeal, a banana, and half a bagel with cream cheese an hour before a race. Honestly I can’t remember the last time I cramped up.
Ummm, I was assuming the person wants to do their very best. Sure, you can complete a race on weekly yardage equal to race distance but you won’t do your best. If it were otherwise, why would serious swimmers swim 60,000 m/yd/wk when training for 100/200 m/yd races??? And why would top 400/800/1500 m swimmers go 80,000 to 100,000 yd/m per week??? Volume makes a big difference espec when the OP is doing such minimal training.
Right, but this is like telling someone they must run over 75 miles per week or bike over 300 (maybe more) miles a week as that is what serious runner and bikers, respectively, do. To do your best, sure, but not realistic for AGers.
Well, the person is 71 so I assume retired with lots of time to train, sleep, and recover, so I think he could do a bit more than 10,000/wk. Maybe not 35,000/wk, but at least 20,000. Also, note I didn’t say swim 80,000-100,000/wk, which is really only needed at the elite level.
I get the cramps in my calves. As an experiment today I did open turns for my last 1k and still was cramping as I suspected the same thing. Seems like anything over 3k even open water I get these cramps. I guess it could be conditioning. I’m only swimming 10k a week.
F**ing A, it is obviously your conditioning. Going 10K/wk is OK for a triathlete but not a serious swimmer. The race is only 2 weeks away so it is a bit late but IMO you should be trying to go the full 5000 m every single day up until say 5-6 days before the race, then taper. Your pool at 81 is not warm per se espec for a 5000 m swim where you are swimming relatively slowly for prob 1.5 hrs or more, so I have a hard time believing it is low electrolytes causing your cramping. Further, i don’t really think you should need any caloric intake for a 5000 m swim; I mean, many swimmers have swum 7000-8000 yd/m workouts over the years with no calories or even water. So, just swim more!!!
I’m glad you said this cuz I’m tired of saying it.
Thanks Jaret!!!
Hey natscum2- I experienced the similar leg cramping last summer as I was putting in more yards in the pool while training for 2 OWS. Calves and hammies would lock up on me, especially while working faster sets (50s/100s) and flipping off the wall. I would have to stop the workouts early. During the first OWS event in the summer, my legs really cramped up mid-race, and really shook me for first time ever in the ocean. Try treading water and then swimming while your calves and hamstrings are locked and shooting pain!! For me the problem was NOT nutrition or hydration- its needing improved ankle plantar flexion. Look up youtube vids for examples. Proper stretching before swimming and downtime at night really helped to alleviate the issue (and more yards in the pool). Also helped was swimming in the ocean with a wetsuit in the second OWS event with much improved buoyancy and body position, and not needing to flex as much those leg muscles for extended periods of time. Oh, BTW I’m 66yo and long-time swimmer over the decades, and had never experienced the leg cramp problem before. I think at our age, no matter the overall great shape one’s body may be in, some parts just don’t perform under stress like they used to.
Hey natscum2- I experienced the similar leg cramping last summer as I was putting in more yards in the pool while training for 2 OWS. Calves and hammies would lock up on me, especially while working faster sets (50s/100s) and flipping off the wall. I would have to stop the workouts early. During the first OWS event in the summer, my legs really cramped up mid-race, and really shook me for first time ever in the ocean. Try treading water and then swimming while your calves and hamstrings are locked and shooting pain!! For me the problem was NOT nutrition or hydration- its needing improved ankle plantar flexion. Look up youtube vids for examples. Proper stretching before swimming and downtime at night really helped to alleviate the issue (and more yards in the pool). Also helped was swimming in the ocean with a wetsuit in the second OWS event with much improved buoyancy and body position, and not needing to flex as much those leg muscles for extended periods of time. Oh, BTW I’m 66yo and long-time swimmer over the decades, and had never experienced the leg cramp problem before. I think at our age, no matter the overall great shape one’s body may be in, some parts just don’t perform under stress like they used to.
Thanks BobinLJ. I didn’t experience the cramping you did. I’m am wearing a wetsuit in my event and will incorporate that in my pre swim stretching. I have an upper body routine that works for me so this will fit right in my stretch series. I had a HIM a month prior to my OWS and while I put extra yards in my swims, it was apparently not enough. The swim really isn’t even a race. It’s the Tampa Bay Frogman Swim to honor fallen SEALs of which my godson/nephew is one. But I DO want to have a good showing and maybe beat some old SEALs. They don’t like it when a Naval Aviator beats them!
Keep us posted on your progress and results.
Rooting for you!