Types of Galas are LEAGUE, CHAMPIONSHIP, INVITATIONAL and OPEN
League Galas
The league we compete in at the moment is the Barnsley League, where swimmers selected compete in a team to gain valuable points towards a club total.
Championship Galas
Are where swimmers are selected to compete for a team against other clubs in the area to become the top club in that area.
Invitational Galas
Are where clubs have been invited to compete as a team against other clubs in that area to become the top club.
Open Galas
Are where everyone swims as an individual while representing Edlington ASC.
These galas are good fun days out gaining valuable experience.
To win medals or trophies you will need to be among the fastest in your group or grade.
A, B or C Grade Galas
Swimmers are graded A, B, C or novice depending on their age and swimming ability. Any mixture of grades could swim alongside others, as events are seeded according to entry times.
Entry Times, Cut-off Times and Qualifying Times
Entry Times are the times at which a swimmer is entered into a chosen gala.
Cut-off Times are times for which a swimmer must not exceed (slower than).
Qualifying Times are times set at galas of which a swimmer must achieve to be able to enter (quicker than).
If in doubt as to which gala or grade your swimmer is able to enter or compete please speak to their coach.
Jeff Squires (Head Coach)
Which is most suitable?
Isotonic – quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes – middle and long distance running or team sports. Glucose is the body’s preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% – e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport.
Hypotonic – quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.
Hypertonic – used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.
Want to make your own?
Isotonic – 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled
Hypotonic – 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.
Hypertonic – 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.
Dental Health
Sports drinks commonly contain citric acid. All acids have an erosive potential but the method of drinking will influence whether or not those acids affect the teeth. Sports drinks should be consumed as quickly as possible, preferably with a straw and not be held or swished around the mouth. Retaining drinks in the mouth will only increase the risk of erosion. Refrigerated drinks will have a reduced erosive potential, as the acid dissolution constant is temperature dependant.
Food for thought
In a trial conducted by scientists in the city of Aberdeen it was determined that a 2% carbohydrate-electrolyte drink provided a more effective combat to exercise fatigue in a hot climate when compared to a 15% carbohydrate-electrolyte mixture.
Reference: Galloway SDR & Maughan RJ, The effects of substrate and fluid provision on ermoregulatory and metabolic responses to prolonged exercise in a hot environment. Journal of Sports Sciences, Vol 18, No5, pp339-351
Seven Rules of Hydration
- The rate of passage of water from your stomach into your small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap. Therefore, to increase stomach-intestinal flow (and overall absorption of water) you need to deposit a fair amount of liquid in your stomach just before you begin your exercise. In fact, 10-12 ounces of fluid is a good start. This will feel uncomfortable at first, so practice funneling this amount of beverage into your “tank” several times before an actual competition.
- To sustain a rapid movement of fluid into your small intestine during your exertions, take three to four sips of beverage every 10 minutes if possible, or five to six swallows every 15 minutes.
- If you are going to be exercising for less than 60 minutes, do not worry about including carbohydrate in your drink; plain water is fine. For exercise that is more prolonged you will want the carbohydrate.
- Years of research have suggested that the correct concentration of carbohydrate in your drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can make your own 6% drink by mixing five tablespoons of table sugar with each litre of water that you use. A bit of sodium boosts absorption; one-third teaspoon of salt per litre of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for most individuals, there is evidence that some endurance athletes can fare better with higher concentrations. In research carried out at Liverpool John Moores University, for example, cyclists who ingested a 15% maltodextrin solution improved their endurance by 30 per cent compared to individuals who used a 5% glucose drink. The 15% drink also drained from the stomach as quickly as the 5% one, though many other studies have linked such concentrated drinks with a slowdown in water movement.
- A 6% “simple sugar” drink will empty from your stomach at about the same rate as a fancy 6% “glucose polymer” beverage, so do not fall for the idea that the latter can boost water absorption or enhance your performance more than the former, and don’t pay more for the glucose-polymer concoction.
- Contrary to what you have heard, cold drinks are not absorbed into your body more quickly than warm ones. However, cold drinks are often more palatable than warm ones during exercise, so if coldness helps you to drink large quantities of fluid while you exert yourself, then keep your drinks cool.
Swilling drinks during exercise does NOT increase your risk of digestive-system problems. In actuality, most gut disorders that arise during exercise are caused by dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by reducing blood flow to the digestive system, so keep drinking!
On the day of the gala you should report to the Team Managers or Coach on arrival at the venue.
Get there early and be ready for the warm-up, this is important.
On poolside swimmers will need with them….
- Drinks (not fizzy)
- Light snacks (cereal bars, fruit or wine gums)
- Spare towel
- T-shirt (club one preferably)
- Goggles
- Swim cap (club one preferably)
Your child will be supervised during the gala by the Coach, Team Managers and Assistants and should not leave the poolside without permission.
These simple rules will ensure everyone has an enjoyable day.