Do you shave your entire body?
So goes one of the most frequently asked questions that a swimmer must endure when talking to a non-aquatic inquiring mind. As trivial and prurient a question as it can be (depending on who is asking it, and why), there is a lot to be said for the importance of a pre-race shave.
While most recreational swimmers could not be bothered, world-class swimmers depend on their once- or twice-annual full-body shave to, well, shave seconds off their times.
Regardless of your ability in the pool, you may want to consider trying the process, as the full-body shave can add a psychological—and not just a refreshingly physical—boost to your racing.
Triathletes shave out of necessity: Should they fall off their bikes and skid on the road, their body hair acts like Velcro when it contacts the pavement, hooking into the road and tearing out patches of skin. Smooth legs allow for slicker, slipperier contact with the ground, allowing one to escape less-scathed in a spill.
For swimmers, the importance of shaving also ties into slicker, smoother benefits. However, a popular myth that needs to be dispelled is that swimmers shave to rid their body of excess hairs. This is only partially true; while removal of hairs is definitely helpful in making one's body more aerodynamic in the water, the real purpose of shaving is to remove the thin layer of dead skin cells that coat the outer layer of the epidermis.
This reveals fresher, more sensitive cells and results in a heightened feel for the water. While the body is constantly shedding its top layer of dead skin cells anyway, the use of a razor speeds up the process and removes cells all at once, not a few at a time. As anyone can attest, putting on a pair of jeans or getting under the sheets after a fresh full-body shave is a refreshing sensation that translates into feeling faster in the water.
The first step in a good shave is identifying a brand of disposable razors and shaving cream. Double-blade razors are inexpensive and much more effective than single-blades (as the TV commercials indicate, the second blade picks up any stray hairs that the first blade misses and leaves your skin smooth).
As far as shaving creams go, a menthol-scented cream works best: The menthol has a cooling effect on your skin and intensifies the sensation of a new shave. If you have sensitive skin, Edge Gel for Sensitive Skin will help you avoid razor burn, although it doesn't leave you feeling as alert and refreshed as the menthol-based cream.
While none of this is really rocket science, there are details to note if you plan on taking full advantage of a body shave. Eventually you will find the brands of items that work for you, but I suggest the double-bladed razors and menthol cream.
Depending on the extent of your hirsute nature, an efficient way to start your shave is to use clippers (those electric blades that barbers and sheep shearers use) to trim down the hair on your legs, chest, and arms. This saves time and spares razor blades, for to shave a pair of legs with full-grown hair can take up to four razors.
Since you are not just shaving hair, but skin cells, the blades should always be new (and there is no faster way to dull a razor blade than by shaving thick, unclipped hairs).
Once clipped, begin shaving your legs and arms. The most efficient way to shave is to practice a sawing motion, back and forth, against the grain of the hairs and then right back down with the grain. The up-stroke shaves the hairs, while the down-stroke cleans the razor off. The more traditional technique of rinsing the razor after each up-stroke is time-consuming and actually serves to dull the razor faster if you are rinsing it in warm water.
It is best to shave while sitting in a bathtub of warm water that you can constantly drain and refill; this way you stay warm and relaxed and avoid shivering, which results in tight muscles that can hinder your upcoming performance.
Also, keep in mind that shaving is a lot like yoga; it can be strenuous as you contort your body into different positions to get every stray hair on the behind your knees and on the small of your back. Try not to strain yourself in one position too long, for this can also have a negative effect on your race. When possible, have a partner shave those hard-to-reach areas (think of the possibilities, if that is your thing!).
As odd as this may sound, don't forget to shave the bottom of your feet and the palms of your hands. World-class swimmers swear by this method of heightening the sensation of these extremities, and you will notice a marked difference in your feel for the water. Fear not, there are no documented cases of thicker hairs growing back: All you are doing is removing dulled, less-sensitive cells from your hands and feet.
At the end of your shave, a lukewarm shower to refresh your body and some basic stretching can loosen up any tightened back or shoulder muscles.
The final step is to dry off and splash your newly smooth skin with some rubbing alcohol. This serves two purposes: It opens up your pores and refreshes them even more than the menthol cream did, and it sterilizes any cuts or pores that could become host to painful ingrown hairs. If your skin looks scaly when dry, you can spread a light coat of baby oil over yourself for added moisture.
The best time to shave is generally the night before your race. Allow yourself at least 90 minutes to do the job completely, and avoid swimming until your warm-up the next morning. The sensation you feel with a new shave is short-lived as your newly exposed cells begin to dry up and die off, so you should avoid the water and save yourself for warm-up and the race itself.
Once the race is over, the sensation of a close shave will wear off within a week, but if you are competing again soon you can re-shave and it will still feel like your first time. A re-shave should also be done using new razors, but instead of going against the grain of your hairs, be sure to shave across the grain this time, left to right. This way you skim off the dead skin cells while not going over fresh hair stubble that, if aggravated by a razor, will cause ingrown hairs.
Because of the unique and short-lived sensation that a full-body shave provides, it's recommended that you only enjoy the process once a season, and no more than three times a year.
Often during a taper, swimmers feel unsettled and awkward in the water. By anticipating the super feeling a shave provides, you can rely on this pre-race ritual as the last step between feeling lousy and feeling great in the water. As such, the shave is as much a mental boost as a physical one.
Strong abdominal muscles can improve stroke balance.When strength training for swimming, most think of theshoulders, back and legs. One of the most important body parts that may be overlooked is the mid-section.
Strong abdominals allow for fast, tight flip turns, which in a race of any length could mean the difference between you and your closest competitor. They also keep the body balanced in the water and facilitate rotation with each stroke.
But swimming benefits aside, most people long for a firm "washboard" stomach, and will try just about any health-and-fitness gimmick to attain it.
Abdominal strength training routines are everywhere. While most magazines trumpet "Six-pack abs in 10 minutes or less!" and offer up a variety of flashy, complicated workouts, my suggested workout is simple.
It doesn't require gym-like contraptions and can be done anywhere (business travelers can do it in their hotel rooms), so following through with it on a consistent basis is easy.
This 25-minute abdominal workout, when done at least three times a week and matched with proper diet habits and consistent dedication, will offer you the results you are looking for in a matter of weeks. You should feel the difference in your swimming as well.
The workout consists of six sets of 50 sit-ups, with 15 push-ups and a seal-press in between each set.
Lie down on your back (on a comfortable but firm surface) with your feet flat on the ground and your knees about 6 inches off the ground. The small of your back should always remain in contact with the floor. Place your hands behind your head and slowly curl your upper body towards your knees.
When you've raised your upper back as far as you can, bring yourself back down slowly in a controlled motion. This is a regular sit-up, and as you complete the set make sure you don't pull/jerk your head up with your hands but rather keep a controlled rhythm with each rep.
When finished, flip over on your stomach and do 15 push-ups. Then get into a seal-press position to stretch your stomach muscles before the next set (a seal press is like a push-up only with your waist and legs flat on the ground with your arms holding up your upper-body).
Right/left sit-ups are like regular ones, only you bring your right elbow towards your left knee and vice-versa on each alternating sit-up. Remember to ease your body back down with each repetition without falling back to the floor, and don't jerk your head up with your hands as you start to feel the burn. From sets two to five continue the 15 push-ups.
Lie on your right side with your knees at a right angle, then flatten your shoulder blades so that they are both flush against the floor (you should be in a twisted position).Now perform a regular sit-up, keeping your legs turned to the right with your right knee on the floor, so that you are doing a regular sit-up from the waist up while your bottom half is twisted to the right. After 25 of these, move your lower body to the left and repeat 25 more working the other side.
Lie on your back but elevate your legs at a right angle as if you were sitting in a chair. With your hands behind your head, focus on a place above you (a mark on the ceiling, for instance) and slowly raise your nose towards that spot, lifting your head and upper back off the ground.
You should feel your upper abdominals strain if you do this exercise correctly, which is a good thing because this small group of muscles (the top two of your six-pack) are most often neglected and forgotten.
On your back, begin pedaling with your legs as if you are on an invisible bicycle. With your hands behind your head, alternate bringing your right elbow towards your left knee and vice versa (much like in the right/left sit-ups).
This exercise requires some dexterity and coordination, so be patient as you get the hang of it. It is also the main set, meaning it is the most difficult of the lot and the most all-encompassing, working every major abdominal muscle group.
I like to leave the last set open for repeating any of the above sit-ups that you prefer. You may want to repeat the first set of regulars, maintaining the same slow speed and control as you did the first time. Or you may choose to really challenge yourself with another set of bicycles.
Regardless, it is essential that you keep your form and technique throughout the session; it is easy to get sloppy as you get tired, but the key to building great abs is slow, concentrated repetitive movement.
Doing sit-ups is a great warm-up if you have the luxury of a half hour before your swimming workout. It is also a good way to warm up before beginning a workout in the weight room.
The push-ups are meant to stimulate blood flow to the upper body and warm up your arms while giving your abdominals a little break. However, you will notice that they are still contracted during the push-ups, so they aren't entirely getting a break!
Finally, if you get a chance to swim immediately after an ab routine, you will really notice how important your stomach muscles are in the water. You should feel them flexing during your swim if you worked them properly on dry land.
As your stomach gets tighter and more conditioned, you'll start executing your flip turns faster and snappier. Your body should also feel more balanced as you rotate through your stroke.
