Static times decreased a lot

[par2005]

Just wanted to share my feelings and thoughts about what i encountered last 2 weeks.

I do a lot of freediving nowdays. I try to reach water at least 4 times a week. I also do some dry statics at home.

Recently my static times decreased. Usually my statics were up to 5 minutes, but now they went down to a horrible ~3:30. I am trying to find out what is the cause, and maybe you can help me with that.

1) I always have allergy to flower dust or smth in June. So, i take some drugs to fight it.
2) I am too tired? Maybe a pause would help? I tried to do no freediving for 1 week, but this didn't help.
3) I don't have the "fire" to fight the static struggle anymore and simply quit earlier?

 

[perow1]

You can be tired. It can also bee that you start to get expectations. If you have had a period of development it is easier to remember how good you have been and start to think of what times you are capable of.

Expectations are hard to deal with during static since you do best with an empty mind. It might be good to set a smaller goal for a period and work from there.

Often tiredness coincide with this factor. For me anyway.

 

[rbsub]

From time to time it's the same with me. I usually stop training for a couple of days (5-10) at it becomes better.

 

[TRITON]

Don't worry it's quite normal to have "ups and downs" in your training.
You just cannot stay in top form all the time, not from the physical aspect but also from the mental aspect.When i'm in my "down" period i just keep on training but don't do max dives(STA,DYN,DNF).I concentrate on earobic training ,gym......etc.Then one day I just get a boost of selfconfidence and motivation which usually results in a PB or a very good result.......

 

[TheDude]

I had a similar problem lately. I have not done static for few months and was preparing for a competition (my first one). Before I was doing just under 5 minutes. A week before the competition we were practising static, I managed just under 4 minutes. Next day I made 3 minutes. The day after I only managed to do 2:30. One day rest and the next try finished on 1:30 :crutchNo contractions yet, but I just could not find the motivation to keep my head down...

On competition day I had the bail out thoughts come at least twice during my static, but than I just said to myself, hey, come on everybody is looking, it would be a shame to just come out now and you know you can do more. So I managed to do 4:31, which is well short of my PB but still better than my training results.

So for me it was all about motivation and answering the silly question which usually comes up during static - why do you do this, when you can just raise your head and breathe? rofl

 

[naiad]

It could be tiredness or overtraining - 4 times a week plus dry statics is a lot. Also, I find that most medications have a bad effect on apnea.

Lucia

 

[Rogert]

i agree with naiad, i think this is a simple case of over training. give ya body a few days to recover from training and ull be back up hitten 5mins again. i had the same problem about 3 months ago, i just didnt have the energy to train or anything so i took a week off and i was back up pullen off 5:15-5:30. hope this helps buddy

 

[rbsub]

BTW: Sometimes I feel that it is quite hard NOT to train for a while.
Perhaps breathholding is also some kind of addiction.

 

[par2005]

Thanks for all the suggestions,

I guess you all are right,

the problem is, when you are novice, and you read here all the performances, all the depths, all the static times, it's so hard not to train a single day, because every such day puts you further from your targets..

 

[rbsub]

When I started here in the forum, I thought that I'm very bad because I couldn't make a STA of 6 min. :head

Nowadays I still can't do a 6 min static - but meanwhile I know that here in the forum are most of the best freedivers. Since I realized that, I'm much more relaxed with my training .

 

[naiad]

Same with me, it is easy to forget that here on DB we have everything from the world's top freedivers to beginners, recreational freedivers and spearos. Apart from the fact that everyone is different, the techniques that are appropriate for these different levels and types of performance are different.

 

[Sergiu]

i'd suspect the drop in STA times are mostly mental but could also be caused by other factors like changing eating habits. Once the times drop, mentally it's even harder to get back as more stress is added...

I had ups and downs too, just took a few days off doing tables and tried to have a good ol' relaxed STA next time. Suprise, suprise, sometimes it works the other way too...after a line up of bad results, one can suddenly and "without training" get better times than before! Not big improvements though, i'm still waiting for the big break to move from 5 to... 8 minutes

 

[naiad]

Not big improvements though, i'm still waiting for the big break to move from 5 to... 8 minutes

I wouldn't mind an improvement like that! rofl

 

[par2005]

i'd suspect the drop in STA times are mostly mental but could also be caused by other factors like changing eating habits. Once the times drop, mentally it's even harder to get back as more stress is added...

I had ups and downs too, just took a few days off doing tables and tried to have a good ol' relaxed STA next time. Suprise, suprise, sometimes it works the other way too...after a line up of bad results, one can suddenly and "without training" get better times then before! Not big improvements though, i'm still waiting for the big break to move from 5 to... 8 minutes

That's why i started making notes at nikerunning.com (i am planning to use it for my running also). This way i hope to find the reasons, how such factors as drugs or different meals would influence my performance.

 

[trux]

I agree with the above comments about possible over-training and mental/psychological barriers, but since you mention you suffer from allergies, it can definitely have influence too. Personally, in the period of allergy reactions (April - May for me) I have difficulties to keep my epiglottis closed during statics - it simply does not seal properly and once the contractions begin, I am loosing considerable amount of air though the mask, and finish each statics with practically empty lungs. Therefore, I started using Paradisia nose clip and the problem is solved.

However, the effect of allergies may differ, and in serious cases it may be quite important, so do not bother with it too much. The purpose of the training is not breaking a PB each time, and not even coming close to it, but rather improving the technique, relaxation capabilities, increasing the tolerance to contraction, hypercapnia, and hypoxia, improving diving response, and working on physiological adaptation. The harder the conditions, the better. The reached times are absolutely secondary and unimportant.

 

[par2005]

Hi,

Not sure if any simmilar question was ever discussed (i didn't find any), so will ask here.

If 3 times a week in the water + static apnea training each day is "a lot", what if i would like to add running and swiming next to all this, to improove faster? Would it be totally insane?

And the main question would be: how to recover your body fast? Yes, i believe, sleep is very important. How much do you, freedivers, usually sleep ? What about food ? Any supplements?
in general: any additional recovery tips for freediving-related training ?

 

[TheDude]

If you want to progress fast - take some time and study materials on overtraining, training structure etc... The target is to train as much as possible, but not fall into overtraining state. So you have to balance somewhere on the edge.

It is important to make steady progress in small steps, and don't start too high. Try to establish a pace which you can hold continually. I wish you will make it, but I don't believe you can do static tranining everyday for more than a month. I tried doing that... finished with it after two weeks or so :crutch

To prevent overtraining I check my resting heart rate almost every morning - if it is normal or lower than normal, than it's time for training (running, inline, bike, swimming, freediving :inlove), if it is higher than normal by 5-10 bpm than its time for rest. This is a very reliable indicator for all physical activities, but static is a bit different.

Also I figured out I get into a feeling of depression when I push it too hard, so that's another sign that you need a rest.

To make your recovery faster, you need to build up your basic endurance - with long low intensity workouts. During your rest try to do a lot of stretching, for freediving especially the chest area and your diaphragm.

And always keep in mind that during every training and shortly after your performance DECREASES. It is only during the resting time that it INCREASES.

 

[Narsil]

Personally, I wouldn't do a max static attempt more than once a week. I do a max about every 3 weeks, unless there's a competition.

My club does pool based training 2 to 3 times a week, but that's a mix of dyf, dnf, statics, technique work etc. Max statics take a lot out of you, especially on the mental / motivational side.

Two other points: lots of hard core aerobic fitness work will most likely have a negative impact on your static times, at least initially.

Also, your psysiology will change over time regardless. I used to get my first contractions at around 4.20 - 4.30, I now get them at about 3.15, but haven't lost much in terms of overall capability. I also used to be able to pack 25 times or so - I'm now down to about 15 to avoid packing BO's.

Lots of stuff changes, and it's fun to play (with appropriate safety around!) with different prep/ breathing patterns etc, without having to try and do a PB every time you hit the water.

Cheers, Guy

 

[Cornholio]

I really sympathise with you as I'm struggling at the moment too.

I think that the main factors for me at the moment are:

• Poor diet
• Lack of training
• Lack of motivation
• Lack of focus

During lent I gave up all manner of nice things (cakes, chocolate, biscuits, beer) and my performance improved dramatically. Although I didn't set any new PBs, apnea seemed so much easier.

At the moment my diet is pants, plus things are very uncertain at work. I'm finding it practically impossible to get into 'the zone'. This morning I gave up in static at 2mins; a long way from my usual 6min+.

Still, the good news is that I've been here before and know that eventually it all comes right again.

 

[par2005]

Just guessing:

What a help would be any free/payed services, something like "your personal coach to freediving", where according to your apnea pb's, running, swiming performances would choose training methods. You could provide your heart rates, other needed info, and get valuable advices how to train furhther.

I feel so envy, when i see the videos of world-class freedivers training, they have coaches, lot's of their info (cardio and etc). If i would have all this, i could also be a world-class freediver!!