Crossing from Dover there is the English inshore traffic zone which is about 5 nautical miles wide, followed by the South West Lane which is approximately 4 nautical miles wide. In the middle is an areas known as the Separation Zone which is one nautical mile wide. Then there is the North East Lane which is approximately 5 nautical miles wide, followed by the French inshore traffic zone which is 3 nautical miles+ (depending on where you are) to the French beaches.
Before - vaseline on lips, - BOAT
sun lotion all over - anti jelly - ROOM
channel grease over most parts but esp, groin 0 ROOM, armpits, neck, shoulders - BOAT
Goose Fat - BOAT
Anti hystamine, Sudofen 1/2 - ROOM
3-4 toast, weetabix - ROOM, 1 banana, 1 banana bar, flask Large Coffee - ROOM and boat, Water
Water on face…. before
glow stick - on Boat
During - Plot course - told when at each mark
Ibuprofen after 4hr 8hr 12hr 16hrs and paracetamol between if need be
stretch
strokes per minute
Feed schedule
Hot drinks
alternatives
After - Recovermax, Promax
Warm
Water
9hr swim notes beforehand- feeling - didn’t feel like shoulders were 100% before and twinge in arm… only 4 days after a back to back 4 hr 51/2hr too…
Sore around inner thigh - so lots of grease there. Shoulders and underarms were ok with usual amount
Ibuprofen worked well at 5 hrs - felt strong from 7hr - 9hrs - could have taken another ibuprofen (9hr) or paracetomol (7hrs)
Cold for first 1hr 20 - I am hot, I am hot, etc… then absolutely fine especially at the end… have 5 weeks to get more used to it and it should warm up
Hungry - 5hrs has marmite sandwiches, felt hungry at 9hrs - Cheese squidy roll? Didn’t have any bananas though which could help and only fed 4 times
Lips cut up - use Vaseline beforehand
Motivations -
rugby
Bertie
nothing great is easy
No pain no glory - pain is temporary, glory is forever.
Swim all day tonight and no more after this. last one after 8 months
Tomorrow - on sofa looking back...
Compared to training - had boat on hand with essentials and for visual distractions and was fed every 30-60 minutes - far more than training.
10 bananas - lost no weight at all!
Lovely swimming in the dark after the initial wariness looking at moon and stars.
Really wanted tea, swiss rolls and ham roll for when i got back on boat..
Tonsils were like snooker balls afterwards, tongue sore but all ok after 3 days.
Swim into Shore - almost went into the wall! a good 5-10 minutes!
AMazing to see tankers and ferries so near to you when swimming.
Bit dodgy getting out onto the rocks at the end.
Cramps in thigh, hamstring and calves after about 9 hrs - had more drinks
Food plan - not really stuck to
1hr Hot Viper -
11/2 hr Hot Viper and banana energy bar
2hr Hot Viper
21/2 hrs - Hot Viper and Caffeine Gel
3hr Hot Viper
3 1/2 hrs - Hot Viper and Banana
4hr Hot Viper - Ibuprofen
4 1/2 Hot Viper and Gel
5hrs - Tea and Mouthwash
5hr 30 - Hot Viper and Powerbar
6hr - Hot Viper
6hrs 30 - hot Viper and Caffeine Gel
7hrs - Hot Viper
7hr 30 mins - Hot Viper and Sandwich
From another website - quote from swimmer
Mike said, "Steve, this is just you're body beginning to convert it's fat to fuel. It's bloody well going to hurt. Every swimmer that finishes the Channel wants to get out at about 8 hours. If you can talk to me to say that you want to get out, you can still keep swimming. Now get back out there." Norman added, pointing, "You can see France. You're a little behind, but you'll make it." I couldn't see France over the waves, but it didn't make any difference. I realized that my body was not only burning fat as Mike had said, but it was also beginning to metabolize muscle as well.
Technique
Finger tips in first not thumbs
Straight infront of shoulders to not cross centre line
Finger tips over a barrel and roll
Don’t glide for too long and roll
REACH and full stroke
Accelerate
HEAD DOWN
