Training Insights

I'm now five months into a six month training programme for my next competition in March. It seems like I've been training forever but one look at the freediving wheel reminds me that much of that was foundational and I'm now in a period of highly specialised workouts with an end in sight. My coach Steve Millard will say there is never an end, only a benchmark before you move on to the next goal!

Over these past months I've worked to improve my aerobic ability with long steady runs. I've interspersed this with interval apnea sprints and hill runs to improve my lactate threshold. Physiological testing in December 2013 gave me a fitness benchmark which I hope to revisit this summer to see how I'm doing. Thanks to Ben Cox for advising me in cardio training and arranging the test. Thanks To Marjon sports college in Plymouth for hosting us.

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Treadmill test with full breathing mask

Blood lactate testing

Some freedivers will say that fitness isn't important (and they tend to be static specialists), but my view is that an efficient cardiovascular system is important for all breath-holds even though your VO2min might be a more useful measure of apnoeic ability than VO2max. Highly fit individuals will have a low resting heart rate so can start the breath-hold from a much lower base rate. For dynamic disciplines it pays to be fit, strong and flexible to swim efficiently.

Alongside cardiovascular training I've included strength and conditioning with Ben Andrews, my personal trainer. This addresses my physical weaknesses (which last summer led to some time off to correct) and builds up the specific muscles for dynamic apnea. This includes the arm pull and kicks of breast stroke and core strength for monofinning. Although I've never boxed in my life, Ben took me through some high intensity boxing exercises that have become my favourites... punchbags are great stress-relief! A 10 week personal training programme helped me gain a 15% increase in stroke efficiency - the challenge has been to maintain this.

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The group instructors at Bannatyne Health & Fitness in Redland, Bristol have helped me grind through 'pure abs', 'body conditioning' and pilates classes. Having a pool to practice technique has been a blessing, although I am now the local weirdo with the front snorkel!

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Adding breath-hold tolerance to this makes for a busy training schedule. I generally have one day off a week with a rest week every 4 - 6 weeks where I just do what I fancy (often its a jog round the harbour). I try to mix wet and dry CO2 and O2 training to break the monotony. I've previously written about my difficulty in becoming 'comfortable with discomfort' when it comes to the urge to breathe. Although I love the big swims, I'm a reluctant athlete when it comes to the tough tables and pyramid swims behind the scenes! 

This has been far easier when I'm positive about my training and ability. A recent physical and mental 'slump' resulted in me losing a lot of ground in my apnoeic tolerance which doesn't help to build your confidence when it's most needed. Thankfully it comes back quickly with some rest and time to refocus.

Over-training with a programme like this is a constant risk. I've kept a detailed journal, regularly measured my waking heart rate and remained mindful of my mood and energy levels, but I fell into the same trap as many athletes when it comes to allowing enough rest. It's such a challenge because you get trapped into thinking that a few missed sessions could mean the difference between a medal or record, and none. Or a few metres or seconds less than you're capable of.

The truth is we don't really know what we're capable of. But I do know that I'm able to perform my best when I'm feeling positive and rested. I've taken some tips from Canadian triathlete and yoga teacher Sage Rountree in how to effectively recover from training and performances so as to bounce back for the nest session.
I've been very lucky to receive regular sports massage from Ben Andrews and often watch TV rolling up and down a foam cylinder!

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A large part of recovery is in what we eat and drink between each session. I'm effectively a vegetarian but have found it increasingly difficult to eat enough protein to sustain a heavy training workload. Thankfully I studied freedive nutrition for my AIDA instructor course so I'm an expert in this area now. Although this didn't stop me poisoning myself with sprouted beans this week! I've developed a minor obsession with beetroot and spirulina so my kitchen often looks like a Jackson Pollock painting on juicing day!

I'm a fan of Vega nutritional and recovery drinks although they are expensive and difficult to get hold of in the UK. I swear that my diet, along with my yoga and fitness training, has kept me injury and illness free since October - I still haven't caught the cold bug that has been doing the rounds at work for months.

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As a yoga practitioner I use a range of techniques for physical recovery including dynamic postures and sequences for warming up, restorative poses for reducing the impact of lactic training at late night pool sessions and yin yoga once a week for spinal flexibility. I'm now ramping up my meditation periods for mental quiet and using longer guided meditations for deep relaxation.

So I'm five weeks out from the Big Weekend now... my main goals are to remain injury free (especially from daily bike rides through Bristol city centre!) and positive about my ability. I remind myself that it is truly about the journey and not about the result. In yoga we study the art of detachment - our ability to put in the effort of practice whilst letting go of the need to succeed.

If you're interested in learning more about how I train for freediving then please get in touch as I may have a course or online programme to suit you. Contact me at rcoales@gmail.com