|Policies and Procedures|
Competition Calender 2014
|1st/2nd March 2014||WD SAG LC||Swimmers with eligable times||9th February|
|8th & 9th March 2014||M&B Winter Graded Meet||MandBWinterGradedMeetInfo.pdf||9th February|
|29th March 2014||Mini League Round 2||Greenock Waterfront at 2pm|
|26th & 27th April 2014||South Ayrshire Open||http://meetinfo2014/SASTOpenMeet2014.pdf||16th March 2014|
|3rd & 4th May 2014||North Ayrshire Junior Meet||14 and under|
|10th & 11th May 2014||West District Long Course Open Meet|
|18th May 2014||Mini League Round 3||Helensburgh-12.30pm warm-up|
|31st May & 1st June 2014||Rutherglen Rascals Graded Meet|
|7th June 2014||Mini League Final A&B|
|14th & 15th June 2014||Cumbernauld Open Meet (TBC)|
|22nd June 2014||REN Development Meet|
|26th-29th June 2014||Scottish National Age Groups||Aberdeen|
IASC Club Championships 2013
IASC Championships Sprints Points 2013 2013 Points from Sprints.pdf
IASC Club Championships 2012
IASC Club Championships 2012 2012 Club Champs FINAL POINTS.pdf
IASC Club Championships 2011
IASC Club championships results please see links below.
session 1 results.pdf
session 2 results.pdf
session 3 results.pdf
final points age groups.pdf
Nutrition & Hydration
In the modern world of sport, if participants are to achieve their full potential it is no longer enough to rely on natural talent and fitness alone. Factors such as good parents, the right training, nutrition and hydration are part of the package. Here are some nutritional essentials you should adhere to.
Enjoy a variety of nutritious foods daily.
Decrease your saturated fat intake.
Maintain fluid balance before, during and after training and competition.
Focus on high carbohydrate foods.
Carbohydrates are the body’s main energy source and act as a protein sparer.. This means that available carbohydrates will be used as the fuel instead of muscle protein.
Complex carbohydrates provide sustained energy over long periods of time. (Breads, cereals, pasta fruit and vegetables)
Simple carbohydrates provide fast spurts of energy only. Once these sources are used feelings of tiredness may set in. (sugar rich processed food energy bars sports drinks)
Fats are used as an energy source for low intensity training. Most participants should have 20-25% dietary intake only. Good sources of essential fatty acids include fish, nuts and whole grains.
Protein builds and maintains body tissues. Animal products and nuts, legumes, beans and lentils are all rich sources of protein and are important for growth recovery of body systems between exercise bouts.
Things to think about
Are you eating 2-3 servings of fruit and 5 servings of vegetables each day?
Did you eat any saturated fatty foods today?
Do you sometimes in the latter stages of a training session feel tired and lose concentration?
Good pre and post training nutrition is a very important factor in your training regime and should be included in an athlete’s overall training plan.
Always come to training with enough water to see you through the whole session.
Sporting participants usually only replace 30-70% of fluid lost during training.
A 1% loss in body weight through fluid loss brings about a deteriorating performance.
Make sure you are well hydrated before training/competition.
Ensure you have at least 500 mL of fluid pre-training/competition (1-2 hours prior)
Don’t rely on thirst to show dehydration. If you are thirsty you are already dehydrated.
Aim to have 250 mL every 15 mins of high intensity exercise.
Avoid caffeine due to its dehydrating effects.
Avoid spas and hot environments where possible.
Try the fluid replacements methods during training first and then apply them during competition.
Competition day requires special preparation to make sure that you are ready to perform at your best. You train to win so now it’s time to ‘eat to win’.
Fuelling up body carbohydrate is a key part of preparing for competition.
This does not mean that you consume huge amounts of food over the days and nights before a competition. This type of preparation will leave you sluggish. Also if high fat foods have been consumed instead of complex carbohydrates muscle fuel stores may not fully benefit.
24 hrs. Of high carbohydrate foods will ensure well-stocked muscle fuel stores to help competition performance.
Examples of high Carbohydrate low fat pre-competition meals are
Cereal milk and fresh fruit
Muffins Crumpets with jam or honey
Toast and baked beans
Rolls or sandwiches and banana
Fruit + yoghurt
Pasta with tomato based sauces
Baked Potatoes with low fat fillings
Fruit smoothie (milk)
Eating and drinking after training/competition to recover quickly.
Re-hydrate steadily and remember that sports drinks provide carbohydrates as well as fluid. Carbohydrate snacks also include protein which may assist tissue damage repair as well as replace energy stores. Try to eat or drink within 20 mins of training/competition to replenish fluids and energy stores.