Kapas Marang International Swimathon 2011

hawk123

回复 39# yuansac26


今天应该没有。
明天吧

universe24

回复 40# Sky.Live

吸取经验应该比完成这swimathon较重要吧，我也没有把握到时是否有毅力坚持下去。

目前在游泳池游3.5km问题不大了，用时1.5小时，可是游的时候有踢墙，所以扣除踢墙，应该需要1.75小时来完成3.5km。
再加上海浪，抬头看前方这些问题，实际完成3.5km的时间要更长了....。

hawk123

在网上找了一些关于食物方面的资料。

大家可以参考参考

Energy, Food and Exercise
The food an athlete eats before, during and after a workout is important for both comfort and performance during exercise. Energy foods including bars, drinks, gels and other easily digestible carbohydrates can help prevent the distracting symptoms of hunger during exercise and keep you from depleting your energy too quickly.

The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen in the days before exercise. It takes time to completely fill glycogen stores, and what you eat after exercise can help or hinder this process. Eating the right foods at the right time after a workout is essential for recovery and being ready for the next workout.

What you eat before exercise often depends upon your unique needs and preferences, but should be designed according to the intensity, length and type of workout you plan to do.

When to Eat Before Exercise
Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you.

If you have an early morning race or workout, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.

What to Eat Before Exercise
Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.
Also see Energy for Exercise: Fat or Carbs?
What to Eat Before a Running Workout
Energy for Exercise: Fat or Carbs?
What to Eat Before a Running Workout
Sports Nutrition Planning for All-day Events
Planning your nutrition and knowing what and when you will eat and drink is essential if you are competing in an all-day event, such as track meets or other tournaments. Consider the time of your event, the amount of your meal and the energy required. Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals and snacks that you have tried before and know will sit well with you. Do not experiment with something new on the event day.
Suggested Foods for Exercise
Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.


1 hour or less before competition
fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
Energy gels
up to 1 1/2 cups of a sports drink.

2 to 3 hours before competition
fresh fruits
bread, bagels, pasta
yogurt
water

3 to 4 hours before competition
fresh fruit
bread, bagels
pasta with tomato sauce
baked potatoes
energy bar
cereal with milk
yogurt
toast/bread with a bit of peanut butter, lean meat, or cheese
water
Glucose (Sugar) and Exercise Performance
If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.
Caffeine and Performance
Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.
Foods to Avoid Before Exercise
Foods with a lot of fat or fiber can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.

Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.

Sky.Live

很希望可以參加明年的。。

hawk123

以下是一些有关好和坏的碳水化合物的食物名单：

List of Carbohydrate Foods for Good Carbs

Good carbohydrates have been proven over and over again through valid peer-reviewed research to be essential to good health. Why? Because healthy carbohydrates deliver essential vitamins, minerals and a long list of important phytonutrients.

Good carbs are also generally foods high in fiber. Besides being nutritious in many other ways, high fiber foods give you on-going energy and a sense of feeling full and satisfied. They also help to remove toxins from your body and lower your cholesterol levels.

The basic four best sources of good carbs are:
Raw or lightly cooked vegetables found on the healthy vegetables list,
Most whole fresh or frozen fruits, chosen from the healthy fresh fruits list,
Beans, legumes, nuts and seeds - make healthy choices from the bean list,
And high fiber 100% whole grains picked from the healthy list of whole grains.
Besides these high fiber foods, another good carb source is most low fat dairy.

Good carbs are also an important part of a healthy low glycemic diet. Eating foods with a low glycemic index can help you lose weight and maintain healthy blood sugar and triglyceride levels to manage or avoid developing diabetes and heart disease.

What are Bad Carbs?

Bad carbs are carbohydrate foods that have been highly refined and processed, removing most of the nutritional value and fiber. They're generally loaded with high-calorie fats, sweeteners, preservatives and other unhealthy additives.

With all the processing and additives, bad carbs can be made to be temptingly tasty. But they create a dramatic surge in insulin, which can overwork your pancreas, cause you to store fat and lead to diabetes, heart disease, overweight and even obesity.

The basic bad carbs list includes:
All candies, jelly and jams,
Sodas, fruit juices, fruit drinks,
Pudding, custards and other sweets,
Processed refined grains, like white rice,
Bread and pasta made with any refined flour, （原来这些不是很好的碳水化合物食品）
Cakes, cookies and other sweet bakery products.
Both diabetes and obesity are on the rise worldwide, but are mostly skyrocketing in industrialized countries like our own. Studies show this is mainly due to more and more people making poor food choices, causing a rapid increase in bad carb consumption.

The Good Carb Bad Carb Bottom Line

Unhealthy "bad" carbs are filled with "empty" calories that have no nutritional value.

And eating a diet high in bad carbohydrate foods, as most everyone does, increases your risk of obesity, heart disease, stroke, arthritis, Alzheimer's disease and diabetes.

The bottom line is bad carbs are bad and good carbs are good. And the smart thing to do is start replacing all refined bad carbs in your diet with good healthy carbohydrates from the list of carbohydrate foods. You'll look better, feel better and have more energy!

Sky.Live

以下是一些有关好和坏的碳水化合物的食物名单：

List of Carbohydrate Foods for Good Carbs

Good ca ...
hawk123 发表于 15-4-2011 09:07 AM

   這是好帖，之前有對於食物做些研究，以上都是正確的。麵包其實好，不過polish grain（白麵包），對身體不是那麼好

hawk123

让我和大家分享更多的赛会细节。
1）2011年是这项赛会连续举行的第十一年。
2）它的参赛者人数每年都上升，今年共有260位来自国内外的参赛者。
3）Event Director, Mr. Chan是一位幽默风趣的Uncle，今年将是他最后一年负责这项赛会。
4）明年开始，他的儿子， Eugene Chan将接棒成为这项赛会的举办人。
5）今年，有三位特别的朋友参加这项赛会，一位没有了一只手臂，一位没有了两只手臂，另一位脚有残疾，前两位都完成了比赛，另一位我就不懂了。
6）举办当局欢迎像他们的残障人士参加这项赛会。
7）赛会的成绩一年比一年好，今年最好的成绩是1小时26分钟。
8）越来越多的外国人参加这项赛会。
9）今年，前三名都是外国人。

个人经验分享：
1）这项赛会并没有想象中困难，泳技达到一定水准的泳者肯定可以在限定的时间内完成赛程。
2）这段海水已经被污染了，它有很多小水母，参赛者必须小心。
3）不好过于相信赛会的“水流”预测，今年我们就遇到水流的方向不同于大会预测的方向，或许往年都是一样，不过没有人提出过。
4）这项赛会的最大挑战和难度在于“寻找”和“看到”赛会在每段1.5km距离设下的Markers。
5）有深度近视的参赛者必须小心。我个人就有很深的近视和散光。由于看不到这些Markers,而被逼放弃自由式，而全程以蛙式游。不过，也因为这样，我并没有感到疲累，我的朋友以自由式完成比赛比我累多了。
6）如果参赛者可以很好的在海里辨别方向，游自由式是比较快的，因为基本上海水浮力可以把泳者的身体托起在水面上，泳者可以快速的滑动向前。
7）相反的，蛙式可以让泳者比较容易辨别方向，可是速度不快，也比较省力。



补充：
为了更好地辨认方向，或许参赛者应该佩戴带有指南针的手表或潜水手表。我个人认为方向在这项赛会里非常重要，一个对的方向，可以节省时间和气力。

很多人都喜欢在去沙滩的时候，涂上防晒膏。不过，身为潜客，我必须告诉大家，市面上的防晒膏都会杀死很多敏感的珊瑚的。
所以，请不要在涂了防晒膏后，到海里游泳。

基本上，共有三间Resort可以提供住宿给参赛者。
1）Kapas Island Resort - 和主办当局一起联办这项赛会的Resort，住宿便宜。
2）Makcik Gemuk Beach Resort - 在Pulau Kapas Resort旁边，必须走一段距离和木桥才可以到达Pulau Kapas Resort，住宿便宜。
3）Gem Island Resort - 在Pulau Kapas旁的一个小岛上，必须以小舟输送，才可以到达Pulau Kapas，住宿比较贵。

yuansac26

让我和大家分享更多的赛会细节。
1）2011年是这项赛会连续举行的第十一年。
2）它的参赛者人数每年都上升 ...
hawk123 发表于 25-4-2011 08:47 AM

哈哈。。比想象中简单吧。。。
有遇到水母？

universe24

大水母就没有，Uncle Chan说遇见水母就像中马票那样，运气“好”才会碰上，不过那些小小只的水母仔就时不时碰到。

hawk123

回复 48# yuansac26

我被不少的小水母蛰到。
虽然不是很痛，可是却非常不舒服。。。。哈哈哈。。。
还有，我还是不喜欢海水是咸的。。。。哈哈哈。。。
这也是为什么我的朋友们都成为了潜水教练，我却还是停留在潜水初级潜客。
如果要以这段海域和我去年在停泊岛学自由潜水的那段海域做个比较，我只能说这段海域根本不吸引人。
那段海域无论在清澈度和清洁度都比这段海域都吸引人得多。
这次我住进了一间不错的resort, Gem Island Resort，不过完全没有美丽的沙滩。(Pulau Kapas Resort也没有。)
工作人员的服务态度很好。
基本上，虽然价钱比较贵，可是还是不错的。

universe24

我也来分享下...

活动当天的天气不错，海水算平静的了。
在岛上准备时，已经留意到海面上波浪的移动方向，水流看似不像之前briefing时所说的一面向南流去，而是不规则的，打从心底对水流有了个底。可是还是敌不过水流的速度，有一两次...尤其在最后的500米时，遇到水流相当激，感觉到水流的速度与本身游泳的速度一致，好像达到平衡，停留在原点，这或许是错觉吧。

海水的味道很不好受，不小心喝到或被呛到，会不舒服，但要尝试克服忍耐下去。

海面上，波浪的起伏使得要在短时间内看见marker变得很困难，唯有转换蛙式来寻找。虽然说每1.5km就有一个marker，但在过了3km的marker后，并没有再看见过，只看见那些看守的kayak而已。有好几次被水流带离目标，就是这些kayak把我引回正途的。

小小只的水母，因根本看不见，所以很难避免了，要忍耐。

某种程度上，太阳是可以作为游泳方向的指引的，尤其在水流区域内，看好太阳与终点之间的方向角度，然后一直冲，但不能全程都依赖，游个5分钟就要看看目标在哪里了。如果当天没有太阳就没办法了。

我在前一天，在Marang Jetty报名时买了一个Power Bar，原本要在比赛前吃的，后来忘记了，没有用上。

yuansac26

回复  yuansac26

我被不少的小水母蛰到。
虽然不是很痛，可是却非常不舒服。。。。哈哈哈。。。
还有 ...
hawk123 发表于 25-4-2011 12:16 PM

主办当局一起联办这项赛会的Resort很差的  是马来式的亚达屋。。。我最记得的是。。地上都是板。。有人走过就吵醒了
我有去过langkawi~~ 我觉得kapas的海水比较清。。。^^

yuansac26

我也来分享下...

活动当天的天气不错，海水算平静的了。
在岛上准备时，已经留意到海面上波 ...
universe24 发表于 25-4-2011 01:56 PM

对啊kayak在左右边～～ 有机架警船，还有一架直升机^^ 其实你们是被包围着的

hawk123

回复 52# yuansac26


基本上，Langkawi的海域已经被严重的污染了。
如果你要寻找洁白的沙滩和清澈的海水，去Pulau Redang，Pulau Perhentian（看地方），或者去沙巴的Pulau Mabul和Pulau Sipadan。
这些地方，我只能说有一流的沙滩。


其实，我希望主办当局更加注意、关心和回收被丢弃在海里的宝利瓶。
有参赛者没有公德心，一心只想着完成比赛，把他们喝完水的宝利瓶丢弃在海中。
这些都会成为海里的垃圾，并污染海域。
每年，很多大大小小的潜水中心都会举办Project Awareness潜到海里把这些垃圾捡起来。

GeR

很好的经验。
我也来分享一下。

一开始的时候，大家都冲着去，游到一半，大队被分为左右派，都不知道跟谁好。随便啦。方向真的太重要了。尤其是对我这种第一次参加的人。每划十下自由式就起来看看方向。真的很浪费时间。不起来看方向，又怕游错。最糟糕的一次，我竟然游反方向回岛去。真的是

很不幸的，我在1.5km的marker时，眼睛进沙割伤了我的眼角膜，忍耐着痛继续游。由于，视力有限，变得更加困难了。还好有游完。

说真的全程不是很累。只是如果可以确认方向，我看大会的速度能更加提升。

universe24

在briefing的时候，还看见在白板上有画了三个飞球的marker，怎知赛事当天主办单位却说飞球飞不起来了....
当天的marker当中，也只有那个1.5km的渔船最容易看见。

P.S: 刚刚去游泳时，自由式只划了三下，手臂与肩膀间的交接位肌肉感觉很痛，似扭伤了...昨天游得太用力了。

GeR

在briefing的时候，还看见在白板上有画了三个飞球的marker，怎知赛事当天主办单位却说飞球飞不起来了....:e ...
universe24 发表于 25-4-2011 09:30 PM

    对啊对啊！！！气球飞不起真的是

yuansac26

很好的经验。
我也来分享一下。

一开始的时候，大家都冲着去，游到一半，大队被分为左右派，都不知道 ...
GeR 发表于 25-4-2011 08:40 PM

割伤眼角莫 。。。现在还好吗？怎么割伤的？
好佩服你哦～还可以忍痛游玩6分之五 ～～

GeR

割伤眼角莫 。。。现在还好吗？怎么割伤的？
好佩服你哦～还可以忍痛游玩6分之五 ～～
yuansac26 发表于 26-4-2011 11:42 AM

不小心给海水流进goggle了，然后，就觉得有粒状的物体跑进眼睛了，快点靠在kayak上洗了一阵子，可是还是解决不到。然后，继续忍痛游完。

现在左眼暂时废了。医生给了一个星期的mc。只能等self－healing，没办法。

cngi

很不错的经验...我游到脚抽筋有6次...有两次被逼停下来休息一下...幸好最后安全完成比赛...^^
开始游时,我游斜去右边, 要到岸时游斜到左边...中间还认错终点方向...还好最后kayaker提醒,不然的话就游了很多冤枉路.......没浮气球真的很难看到方向...
小水母真的是很多....那些他们说的"plankton",中间一直被叮到不舒服...