Preparation notes before 1996 Race

Notes from my ‘95 Race

It was a real pleasure to climb up the ladder again after completing my second solo lap around Manhattan. I felt I had swum a good, solid race but Iknow there is room for improvement.

Feedings :
In warm water and clear skies, liquids every 15 to 20 minutes, passed over the side in 2-3 cups, plus 2 GUs, opened..

Solids only on request (fig newtons, bananas).

Bring 3 containers of CC (or the like) since I used one full container of CC (minus 2 scoops.)

Two feedings of CC only, one feeding of CC with 1/2 scoop protein (plus Vaseline on rim of cup?)

I felt like I didn’t need protein as often as I was getting it but needed CC more often, especially since it was such a hot day.

Stretching :
Excellent and fast at feedings: hands over head then across chest, jellyfish

Pace :
Strong and aggressive at the start. Solid thereafter.

Training
I did my homework and my long swims in the Long Island Sound, working up from 2 to 3 1/2 hours. Swam between 30,000 and 40,000 yards a week plus lifted weights once or twice a week. Ran as well. Tapered to 17,000 during the week of the race but I probably could have done even less. I could have used one more day of rest before this race (i.e. no swimming.) I was in excellent shape for this race.

Sprints
They were ok but putting them at regular, shorter intervals would have been better. Fifteen minutes seemed like such a long time. My “sprinting” rhythm would fall which was the antithesis of the sprints. My body roll was affected by the fact that I was not kicking much which, in turn, resulted in my biceps to enter the water flat. Need more body roll, one way or another.

This was a really tough swim today. Constant waves, even in the Harlem. My crew, Mark, Terry, and Tim Whiteside were terrific and attentive. Consequentially, I was very well-behaved and talked only a minimum. I went out really fast in the East River, getting to 60th++ Street before the end of the first hour (in ‘91, I got to 42nd Street in 1 hour.) Fed after 1 hour them every 30 minutes: CC/protein/fig newtons or bananas/ water/ Vaseline. Needed water every 15 minutes after Triborough because I was parched and the day was hot and sunny. Glad I went out like I did (SC 80+ for the first 2+ hours) because I took a real chance and got myself ito excellent position/command of the race.

Never really got bored but it did get LONG in the Hudson, especially after the GWB.

The Harlem was really rough -- cross waves! The start was moderately rough, especially through the first 3 bridges but after them, it never really calmed down until Roosevelt Island. I felt super terrific for the first 2++ hours, until just before I was passed (around 135th Street) then pretty bad for the next hour or so then ok after that. Went through lots of mental ups and downs in the Hudson. 7-8 hours is a LONG time to be doing something, no less swimming in rough water.

The Hudson was constantly wavey but at least it was a southern wind, aiding us down river versus a head wind.

Before the race, I tightened my goggles which proved unnecessary and gave me a pounding headache for the last 3 hours. Had to pull my gogs from my face several times to relieve the pressure. Didn’t even do that in the English Channel! My experience in the Channel definitely paid off today with going out hard and riding the waves. Also, “CADA BRAZADA” when it got long and dull in the Hudson. Only asked one time, “How much longer?” somewhere along midtown in the Hudson.

Mark wants to rethink the feeding apparatus. He had to untangle strings after every single one, a big pain in the neck. Also - foods for feeding? I went through all but about 2 scoops of the large CC container. Felt a little queazy after the race and drank lots of water (on top of all the water I’d swallowed.) An entire bag of rice cakes later (~7:45pm), the water seemed to have been absorbed. I was completely parched for the next 16 hours after the race, had to drink aften during the night and all the next morning. Only slept 5 hours - overtired. Bad sunburn on my back despite level 30 suntan lotion. ***Next time: 2 coats to soak in, not 1 coat rubbed in.

Left elbow didnt hurt at all during the race. J Right hand started to hurt during the last hour (not worth complaining about.) Left shoulder began to hurt afterwards but ok within 24 hours. All in all, I consider my recovery miraculour and a testament to the type of excellent shape I’m in. (I was tired for the next 3 weeks of so.)

Received a “once over” massage after the race. Nothing really hurt much. Just lots of muscle fatigue. My arms were tired from 2 hours on but it was worth it. “Vale la pena.”

Had to remind myself that “Yes, this is hard work.” It really was much harder than in ‘91 due to all the waves, especially in the Hudson.

I was glad to have kept my feedings very short: chug chug bite chew stretch swallow backstroke swallow go.

Very little conversation - all on the grease board.

Attempted sprints in the Harlem 10 minute sprints were enough. Crew made me kick lots.

A sense of urgency this year by both me and my crew. Cut the tangents well, at Triborough and Spuyten Duyvil. Should have angled out more slowly into the middle of the Hudson since the faster current was on the shore today.

Wore: Sunscreen all over, Vaseline (armpits, between legs, around straps)
**Next time: sunscreen on early then just before the race (2 coats.)

Tried to keep my stroke long and fast. It was hard to do in the Hudson because of all the waves. Rode them a lot.

Before the Start/Getting Dressed
Confirm meeting time and place with Scott Woodie
Brief Richard Clifford, Terry , Tim, Robert

Yale Club reservations

Parking
at Pier 11? all-night

Drink coffee. Have tea/coffee available during swim?

Take vitamins

Heat up/Boil water, put into thermoses.

Water Joe?

Nipple tape

Ear Drops

Suntan Lotion

Motrin/Orudus. Have available during swim

VaselineHave available during swim
Armpits
Neck
between legs
under straps

Money for Boat Pilot ($400 Check to Scott Woodie)
bring check book