Double Dip - CWF - Advice

[Morg]

Hello all,


I have entered into the double dip competition on the 28th / 29th. This sounds like an absolute blast and I am very much looking forward to it. This will be my first competition for freediving and I want to see how it goes. I am finding I have a lot of drive to better myself in freediving. So much that I have been training but now I want to get the full potential.

Currently I am in good shape I believe for diving. I will describe my situation briefly.


Diet
I have cut out dairy products completely due to equalization problems.
I am eating a wide range of vegetables and fruits whenever I can.

A typical week for me would usually go something like this:
- Oatmeal with brown sugar in the morning.

- Banana bread usually for lunch (1 egg, small amount of sugar, 4 bananas.. veggie oil) *I make this myself and try keep it healthy.

Pasta with whatever vegetables I have around.
Pancakes or French Toast with maple syrup
Rice with vegetables

Fruit are snacks and I am considering removing the banana bread and replacing it just fruit.

Physical Fitness
I was going to the gym quite regularly and working on my cardio a fair amount.
I tried to go every other day and I made sure I went on the stationary bike for 20-25 minutes and monitoring my heart rate from 120-130ish. I am currently looking for another gym to continue this training.

I was also trying to target some diving muscles as well such as abs, and leg muscles.

Dive Training
Now this is where I am lacking.

I haven’t been in the water for over 2 weeks now because of the weather. I don’t currently have anyone to dive with around the area for depth wise. I dive usually with a spearo going to usually 8-10m depths for a fair amount of time.

I have just started doing my C02 / 02 tables as well but I will try and increase these ASAP. I did a level 1 or 2 last night and ran into a bit of problems. Contractions starting at like 1:15ish which is very odd to me?



I would very much appreciate anyone’s help or advice on my current situation.

Thanks,
Morg

 

[jome]

Are you a vegetarian? There practically no source of iron in your diet. Or so it seems not knowing what you mean by vegetables.

I also get the feeling you are on pretty low calories. This can sometimes affect negatively in your breath hold. And especially when you prepare for a CW/CNF dive, you should make sure you have plenty of energy, so make sure you eat normal for at least a couple of days before. It's sometimes tempting to do a little fasting before diving, and it may be good strategy for static, but it absolutely not the right preparation for CW. You should go in in full strength and energy, but of course not with a full stomach. So eat a good meal (easy to digest, lot's of carbs) 2-3 hours before the dive.

About your training: I'd hit the water as much as possible at this stage. If you cannot get a buddy, do surface swimming, focusing on your technique.

I'd cut down the "cross training" stuff and focus on specifics. At this point there is little you can do to affect your fitness - you seem to be ok in that area and it's not something you can affect that much in a few weeks. Instead start preparing for the actual dynamics and motion of diving. Doing dynamics and simulated CW dives (Swim a distance, pause for a while (simultaing free fall), swim back) and if possible, actual CW dives! Trying to find the optimum weighing, practicing the duck dive, things like that. Not necessarily max dives every time, but repetition, routine, technique.

Good luck! Don't set your goals too high, but aim for pleasurable competition. Go there to meet cool people, gather experience and do a nice dive. You can push your self in the competitions to come...The first one is always mainly a learning experience.

 

[fcallagy]

Morg,
In a similar situation as the dip will be my first comp too (please be gentle) I am doing some pool work but have no buddy for depth at present but that might change next week. I haven' t been deeper than 10m since March this year but I am trying to push in the pool when my buddy is present to keep a watchful eye. Like Jorg says I see this as being more in the fun and learning experiance category which may prepare me better in the future. Where do you normally dive? I have dived at chepstow before so I know at least the set up but like Sam says on her site if you are more used to warm crystal blue the slightly cooler and greener water of Chepstow might knock a bit off the depth.

That said I want to do the best I can as its not often I get to try for depth in such a safe environment. I am really looking forward to it especially to meet all the people face to face that I usually just see online here.

 

[jome]

Despite my frequent wishful thinking (mostly when working on lifting weights), I am not Jörg

 

[fcallagy]

Sorry Sime, I should type slower and check my splleing more carfreully I think I mixed Morg who started the thread and Jome together ( oops ) and got Jorg.

 

[Morg]

nah I am not a vegetarian. I have however been living like one for a month or so. I notice I am pretty good shape (may not be because of this) but I feel different.

I am sort of on a low calorie diet but I find myself eating an above normal amount of food for myself. But I am watching myself now that I have a break from the gym for a while (finding a new gym). I am by no means starving myself just trying to eat as healthly as possible.

That is a good idea, thanks. I will try and work on my form quite a bit. I notice its extremly hard for me to keep my hands in the correct position.

Regarding the cross-training I find I am loving it. I am getting a nice lean figure that has just started. The last time I was training I was doing a fair amount and I could manage s 3:00 static pretty easy. It is very shocking to me to get contractions at 1:15ish. I am not sure if its my diet or whats wrong.

Don't get me wrong here I am not overly competitive its just I want to display my passion for freediving and its community. I am very much looking forward to meeting people with the same passion as myself. I honestly don't care where I place with everyone else. This is a personal goal for myself, this is because I have never reached this depth myself.

Is it fresh water in Chepstow? If so it may be like the waters I normally dive in Canada.

I must also say sorry, I thought you were Jorg as well. Your names are very similar .

 

[samdive]

Yes it's fresh and it's not wildly different in terms of vis and salinity from Horseshoe Bay (I was there for the WC)

 

[apneaboy]

I was wondering, all these training regimes sound great but when do people recommend starting training for this? I was thinking about cutting my alcohol and chocolate consumption down a few days before (not completely so as not to go into withdrawal) and maybe just diving?

Diet. Poor but tasty
Exercise. makes me tired
Dive training. Loads for fun

 

[jome]

Alcohol or chocolate withdrawal?

I think your method will be fine if you are not too serious and know what you're doing. Preparation does not need to be overly complicated as long as you make sure the basics are ok. Am I in normal health and strength to day, have I eaten ok and am I hydrated? Is the weather and dive site ok? Is my equipment proper and ok. Have I announced a performance I can do?

If yes, then just go diving.

Certainly, at least up to a level, diving is the best way to train diving, if you can get into water often enough.

Crosstraining and other weirdes comes into play when you are either:
a) trying to focus on some specific problem area (a muscle group, aerobic fitness etc) that you feel "just diving" is not improving enough (top level athletes)
b) You cannot access the water that much, have no buddy etc (very common)
c) You just like to also keep fit and functional above surface as well - some people get a kick out of that too

To Morg - by no means I'm suggesting you should quit cross training. I'm just saying that a few weeks before the competition, it's usually better to focus on the diving part. Let your body and mind adapt to the idea of being in and under water. So I'd suggest focus for that until the comp, then start all the gym, biking etc again...

For a first timer, the "problem" isn't usually in the physical ability to dive, but the lack of routine and technique. One can waste half the air in the duck dive alone and the other half in improper weighing etc. That's why I would suggest in water training (not knowing what your experience level is).

If you cannot get a buddy, you might even try silly things like just practicing the start in a pool with the wetsuit and weights you intend to dive with. Try things like how many times can you equalize before reaching the bottom (even if very shallow). What kind of start gets you under water with least work, etc.

I think your static apnea will get better very quick, if you train it for a couple times per week...

 

[samdive]

Chocolate and caffeine are out of the system in 24 hours - or so a doc once told me - so Steve, just kick the habit on Friday morning and you should be OK!

Is that why you're not doing No Fins? You can only resist chocolate for 24 hours : )