How to stay fit between races and on holiday

A bit of preparation and flexibility will go a long way to maintaining your fitness between races and on holiday, says swim coach Paul Newsome

Summer is the season of events and holidays, a time for both exciting challenges and well-deserved breaks. For many swimmers, this period can be a double-edged sword. While it’s thrilling to participate in multiple swim events and enjoy holidays, maintaining your hard-earned fitness can become a significant challenge. How do you keep in shape without letting your training regime overshadow your summer fun?

Personally, I was ‘scarred’ at the age of about 14 after going away on a family camping holiday to Pickering in North Yorkshire, only to return to the pool two weeks later feeling so massively unfit that I could barely swim! This experience lasted with me for a long while, to the point where the words “holiday” and “lose fitness and perform poorly” were synonymous. These days, however, I have a much healthier relationship with the benefits of taking some time out and wish to share with you some of how I manage that now.

Reflect on tapering

Last month, we delved into the intricacies of tapering, an essential strategy to peak at the right time for key events. It’s worth revisiting this concept, particularly the idea of being selective about which events you taper for and which ones you train through. Not every race requires a full taper. By carefully choosing your tapering periods, you can conserve energy and maintain a higher overall level of fitness across the season.

Strategic event planning

When planning your summer and early autumn races, consider your overarching goals. Which events are your A events? These are the ones where you aim to perform at your peak, requiring a proper taper. For B and C races, you might train through them, treating them as part of your training rather than the pinnacle of your season. This approach helps maintain a steady level of fitness and reduces the frequency of disruptive tapering cycles. Again, personally, I used to think I had to taper and peak for every event I did, but if you’re racing over a dozen times each summer season, this leaves very little time for constructive training, and so these days, I will taper a lot less than I used to.

Post-event recovery

Recovery is a crucial, yet often overlooked, aspect of maintaining fitness. After each event, especially those where you’ve pushed hard, ensure you dedicate time to recovery. This might include light swimming, gentle aerobic activities and ample rest. Active recovery helps in maintaining your aerobic base and muscular endurance without overloading your system. In the past, my recovery was usually just “stop”, whereas the notion of maintaining some form of activity goes a long way to ensuring you avoid the big dips. I’ll always aim to book holidays after big races that most would consider “active” for this reason.

How to maintain fitness on holiday

Holidays are meant for relaxation, but that doesn’t mean you have to abandon your fitness altogether. Here are some practical tips to retain your swim fitness while on holiday:

1. Short, intense workouts. Opt for shorter, high-intensity sessions that can be squeezed into your holiday schedule. Even 20-30 minutes of focused work can help maintain your fitness levels. I’ll often forgo a traditional warm-up and just get down to the nitty gritty of the main set for efficiency.
2. Utilise available facilities. Make use of hotel pools, nearby lakes or the sea. Open water swimming – as we all know – can be both enjoyable and a great way to keep your skills sharp. I find cooler open water especially invigorating when on holiday.
3. Dryland training. Incorporate dryland exercises that mimic swimming movements. Resistance bands, core workouts and flexibility exercises can all be done without access to a pool.
4. Consistency over volume. Focus on maintaining a consistent routine rather than high volume. Regular, moderate exercise is better than sporadic, intense sessions.
5. Active leisure. Engage in other physical activities that are part of your holiday fun. Hiking, cycling or even beach volleyball can contribute to your overall fitness.

Embrace the summer spirit

It’s essential to embrace the spirit of summer and the enjoyment it brings. Balance is key. Don’t let the pressure of maintaining fitness overshadow your holiday experience as I used to. Instead, view it as an opportunity to refresh and recharge. A well-rounded holiday that includes some physical activity will leave you both mentally and physically rejuvenated.

Staying fit between races and holidays doesn’t have to be a time-suck or a source of guilt. By being strategic about tapering, incorporating recovery and adopting a flexible, consistent approach to holiday training, you can maintain your fitness while fully enjoying the summer season. Remember, the goal is to find a harmonious balance that keeps you in shape without compromising the joys of your summer adventures.

Paul Newsome is founder and head coach at swimsmooth.com