Beruflich Dokumente
Kultur Dokumente
NASLUND
50 hours training leading up to a 10th place in the World Championship (Constant no fins) in Bahamas 2009
SUBJECT DATA Name Sebastian Naslund Age 42 Weight 72 Length 187 Resting heart rate 56 VC 6.3 (5.9 when starting freediving) RV 1.9 HB 145 Training philosophy: do as little as possible. DIVING HISTORY Started competitive freediving 1999 Prefer depth and all disciplines without fins. Equalization problems at 14, 19, 27,33, 45, 60+ Like the feeling of depth and risk involved in freediving. NR: CNF 40, 44, 51,56. FIM 68, 73. DNF 103, 108 Have been selected for four WCs, taken part in three.
IgorLibertiwww.apnea.ch
Thestorystartstwomonthsbeforetheworldchampionships.
Motivation
IamlyinginanapartmentinBangkokstaringatthe fanturningandturning.Iamthinking:"IfIgoingtodo it,Iwillhavetostartnow,Ihavedelayedthisfarto long.Ineedtostarttraining". Ipeakedinfreedivingtwoyearsagodoing56meters CNFintheworldchampionshipinSharm2007.I finishedin5thposition.But56metersisnothingnow adays,andIcantevendothatanylonger.AndIhave lostthemynationalrecordinthisdiscipline.The current61metersseemsunapproachable. OfcourseIcoulddoit,mostthingsinlifearepossible butdoIwantto?AmImotivatedtotrainthatmuch? Idreadthefeelingcomingupfromdepth:theburning lacticacidspreadingoutinthearms(Ievengetitin thepectoralmuscles),thefeelingofweaknessand helplessness,thesuppressedbreathingcontractions rippingatmylungs,thenegativethoughtsbordering toanxiety.WillImakeittothesurface?Imustreach thesafetydiversbeforeIblackout. Ihavelostalotofmyphysicalselfconfidence.
Science
Iamstudyingsportpsychologyatuniversityand Iknowthisisthebasicissueofmotivation. Why?Whatsinitforme?Whatarethe rewards?Whatwillhavetosacrificeinorderto havetimeforallthattraining?Howimportantis arecord? Thereareexternalmotivations:therespectI willget,theattention.Butthatisnotenough, externalmotivationisanuntrustworthyallyit caneasilydisappearifotherrewardsappear. Intrinsicmotivationisthestrongest,doing somethingforthejoyofdoingit.Butfreediving trainingcanbeterriblytedious,boringand damnhard. ThepsychologyscientistMihlyCskszentmihly
Theweaklink
Ihavefreedivedcompetitivelyfor10years,I knowalotaboutwhatisneededfora maximumdiverightuptotheedgeofmy capability.Thereisnogeneraltrainingscheme thatcouldapplytoeveryone;weallhaveour ownweakestlinks.Iwillhavetofindoutwhat mineisrightnow. Motivationistheprimaryone,withoutthat youhavenothing.Butmotivationisnothing unpredictablethatmayormaynotoccurlike inspiration,itcanbenurtured.Itrytofocuson thepositive.IknowIlikewhatfreediving trainingdoestome,itkeepsmefit,forcesme tostayhealthyandsharpinmind.IfIcould findsomejoyinthetraining,somehow.SoI willhavetodothiswithascientificapproach. Ineedasmallgoalthatisnottoohardbut stillgivesmesomerewards. WhatforinstanceifIheldmybreathfor5 minuteseverydayforamonth(70%ofmyPB) thatwouldbeinterestingtofindoutwhatit leadsto.Andsinceoneofmyweaklinksis CO2endurance(bothphysicalandmental)I couldforcemyselftoneverstopbeforeIhave endured2minutesofbreathingcontractions (causedbyhighCO2duringbreathhold).That isagoodstart,everymorningbefore breakfast.
Physicalfitness
Somehighlevelfreediversareawfullyfit (cardioVO2maxO2uptakecapability). Althoughfreedivingisaboutdealingwith VO2min,IbelievestartingwithahighVO2max isimportant. Andyouneedmusclesthataretunedinfor themovementintended(breaststrokes). Andmusclesthatcanendurelacticacid (whenO2isfinishedlacticacidappears). Andyoubenefitfromtheincreasedblood volumethatmuscletraininggivesyou. Idonttraincardio,Idontliftweights,Ilook almostmalnourishedwithmy70kilosagainst 187inlength.IpantwhenIwalkupstairs. Therehasbeenfartomuchcomputerinmy lifethetwolastyears. Ineedtotraincardioandmuscles!Butaslittle aspossible.
Habitsandroutines
Withgoodhabitsyoucanachievemostthings inlife.Getintoaroutine,andsticktoit,no matterwhat.Prideyourselfinyourdiscipline. Themostimportantpartoftrainingisactually startingtodealwithalltheexcuses. AsithappensIhaveseenanabandoned stairmasteroutsidemyapartment,situatedon averandawithaviewtowardssomedistant skyscrapers.Thatsnice,atmosphereis important. Theminimumamountofcardioneededto improveyourVO2maxissessionsof30 minutesof75%ofyoumaximumheartrate. (maximumheartrate=220yourage).Annelie Pompethatworksasapersonaltrainertaught methis(shefinishedsecondintheWCin Sharm2007witha77meterCWTdive).Doing this23timesaweek,willshoweffectalready after3weeks.ThefirstpartofVO2max increaseistheeasiest.
Specializedtraining
IreturntoSweden.Iamafreelancerinmany tradessoIhavelotoffreedomifIplan everythingright.BackintheofficeIsetnew goals.Ifeelmuchstrongerafteronlythree weekstraininginBangkok.Ichangethe stairmasterto30minutesofintervaltraining inmy7floorbuilding.Elevatordowntakes40 seconds,thenrunningup1.15minutes.If done16times=30minutes. Istopdoing5minutebreathholdsandswitch to3minuteswalkingapneaswith breaststrokes(40secondfreefall).This produceslacticacidtoleranceanddive responsesensitization. Imanage10walkingapneasthenintervalstair trainingsbeforeIhavetoheadtowardsthe Bahamasandatotallynewchapter.
Lotsofwaterbutnodepth
AweeklaterIamheadingnorthfromWest indiesina27footsailboat,movingalongthe chainofislandscalledthelesserAntilles aimingfortheworldchampionshipsin freedivingonLongIslandBahamas4weeks later.Meandafriendhasinvestedinthis thoughlittleoceancruiser. Weseldomfindcalmwaterandhavetokeep pushingnorthwithlittletimetotrain.The boathastoberepairedoftenandsailingat nighttakesitstoll.
Finetuning
Inthecabinigetbackintotheroutineof5 minutebreathholdswithminimum2minutes contractions.Idontwanttolosemyapneic ability,orrather,forgettheawfulfeelingof contractions. Imanage10moreofthesesessions. Ialsoneedtotraintodivewithoutmaskor withfluidgoggles.Themasktakestoomuch airdownto60metersoneliterislostinthe mask.MyequalizationsortoflockswhenIgo withoutmask,somereactionstothewater flowacrosstheeyesmaybe.SoIdoshallow divesaroundtheboatwithfluidgoggles.I needafeelingof"belonging"inthewater. Thepushups,situpsetchasmadesome effects,butnowIneedtotraintothespecific muscles.Itieashockcordtoawaistbeltand totheaftoftheboatandagainstthis resistanceIdo200breaststrokesandthen200 kicksfocusingontechnique.Imanagetodo5 sessionsofthis. Ineedtoadaptmylungstodepth.Theyoga stretchingonemptylungshasbeengood,but nowineedwater.Buteverywhereweanchor itisshallowandatseaitisalwaystoorough.
Adryapproachtotraining
Generallyfreediversbelievethattheyneedtodomaxattemptstoprogress,butIwanttoprovethat landtrainingandshallow(evenadeeppool)trainingisenoughtodoaspreparationfordeep freedivingaboveyourpersonalbest.
Duringthese6weeksleadinguptotheWorldChampionshipsIhavemanaged thefollowingtraining. 40x5minutebreathholdswith2minutescontractions.20hours 18x3minuteswalkingapneaswithswimmovements(3minutes).4hours 20x35minutescardiotrainingat7580%ofmaxpulse.10hours 15x25minutesgeneralmuscletraining.7hours 4sessionswithswimmovementsagainstresistance.2hours(toolittle) 20severeyogastretchingwiththepurposeofpreparingthelungsfordepth. 10hours 4emptylungsessionsinwatertomax15meters.2hours(toofew). 55hours=9hoursaweek=1.5hoursadayfor6weeks.
Thismightseemalotfortheleisurefreediver, butridiculouslylittlefortheelitefreediver. Yesitisnotmuch,butdoneinrightamounts, atrighttime,withrightintensityithaseffect. Alsoifyouliveahealthylifestylenot forgetting,rest,sleep,nostress,specialdiet, hydration.Itwillhaveeffect. Speciallyimportantisthatallthebreathholds aredonewithvisualizationsofthediveandif possiblerehearsingthefuturedive.Ihave apneawalkedwithwaterfilledgogglesand noseclip.Ihavedoneswimmovements,but aboveallmouthfilltechnique(whichisquite subtleandcontainsmuchmoretricksthan justfillingyourmouth).Ihavedone themouthfillinallmy5minutebreathholds, andequalizedagainstcontractionswithout loosingthemouthfill. 6weekslandtrainingaboveledto: Restingheartrateof52(4) 1.2kilosofaddedmusclesand0.5kilosofloss offat(yesIhavesome). Andaboveallafeelingoffitnessandadded physicalselfconfidence. IfIhadtimeIwouldadd1015sessionsof workloadapnea,likerepetitivebreathholds whilewalking,spinningorbetterswimming. Uptothelacticacidthreshhold.
Landohoy
ImooratLongIslandBahamas. WilliamTrubridgetheexecutive organizerofthecomingWorld Championshipturnsupandleaves meacarandaspendingaccount.I amsupposedtodomostofthe practicalworkneededtogetthe competitionrunningsmoothly.ButI amalsoregisteredasacompetitor. SoIgotothefamousDeansBlue Holeandstarttraining.Beforethe compdayImanagethefollowing seriesofCNFdives: 40(fim),52,57,59,50(earlyturn), 62,62this,duringa10daysperiod. OnthecompetitiondayofnofinsI haveannounced65meters,3meters abovemyrecentpersonalbestand nearly10metersabovemy competitionPBfromthelastworld Championship2yearsago.
65meters withoutfins
Itakepartinthemeasuringofthe rope(donealongaroad).Istandat the65metermarkandlookbackon theropeontheground,andguess what,itlooksdamneasy.Afew strokesandalongnicefreefall.Ifeel strongandconfident. Trubridgedonatesmeabluefull bodiedswimsuitwithalotofglide,I lookabitsillyinthisslim bodystockingbutfeelhydrodynamic andIfeelconfident.Andwith confidenceyoucangofar(ordeep).
IgorLibertiwww.apnea.ch
Divestrategy
Ihaveidentified17factorsinvolvedinafreedive.Cardiofitness andfinetunedmusclesaretwo.
SohowdoIbalanceallthis? Mystrategyis:
Moreweightthanneeded(lessworkdown,latercontractions,easierequalization). Slightlymorebreathupthanisprudent(latercontractions,lessriskofsqueeze). 3warmups(latercontractions,lesslikelihoodofsqueeze). Swimsuit(colderbuthydrodynamicandlesswork).
Solastquestion.Howmuchweight?
Heavy(advantages)=relaxeddown=earlier diveresponse+focusonequalization+ latercontractions+lessO2spent+less chanceofsqueeze=betterselfconfidence. butalso: Heavy(disadvantages)=morestrokesup= moreoxygenspent=earlierlacticacid= negativethoughts=chanceofblackout. WhatequationshallIchose? Mynormalstrategysofar(55+dives)has been: Shortyneopren1mm+1500gram neckweight=neutralat11.5 Idoexperimentswithswimdownof7 strokes. Withswimsuit=Ireach27.1meters With1mmneoprenshortywith1000gweight=Ireach31.3meters Iwillgoforswimsuitand800gramofneckweight.Fluidgoogles,Paradisianoseclip,waistbelt underthesuit,swimcap.
Thedive
Mydivestartsthenightbeforewithyoga (asanasandpranayama),andImakesureI havethefollowingvitamins/foodsupplements inmybody:Creatine,Magnesium,Omega3, Lglutamin,Iron&B12(longterm,notshort term),Cvitamin,andlotsofwaterthenight before. Inthemorning,Ieat4hoursbeforethedive: porridge,grapefruitandapple.Icandodives on12hoursofnoeatingbutnowIam platformmanagerfor4hoursbeforemydive andneedsomethingtokeepmegoing.
Warmup
IgorLibertiwww.apnea.ch
Breatheup
Thelast4minutesIstartwithdeeperslow breaths,thelastminuteafewpurgesdownto RV(importanttomaximizeO2inlung).Thisis acriticalpointof"thedive",ifI breathtoomuchIwillgowithtoolittleCO2 andriskaShallowwaterblackout(thisisvery individualwhatistoomuch).
"The10thbestdiveintheworld"
Thedivewilllastabouttwoandahalfminutes andconsistsofmany"checkpoints". Iamcautioustobeslowinthestart.Toliftmy legshighabovethesurfaceandlettheir weightpushmedown.Andnotstress.This sumsuptheessenceofthedivetobewhere youarenottoinyourmindbeaheadof yourselfthusneverlongingforthebottomI amactuallynotplanningtogoanywhereI justtrytoperfectwhatIamdoinginthatvery movement/moment.SebastianMuratsaid: focusonprocess. Iamfocusedondoingsoftstrokesinthe beginning,notbeingefficient.Idonotwantto arousethebodyanddelaytheonsetofthe diveresponse(fromMurat).(Ihavenoticed thisslowstartinGuillaumeNeryaswell). Idocountmystrokes,Ihaveto,becauseIam sofocusedatthemomentthatIwillforget otherwise.Idosevenstrokes(justas Trubridgedoes),thistakesmetoaround30 meters. Thismeansthataroundmy5thstrokeIwill havetofocusandfillupmymouthfill(thank youFattah) AtmyseventhstrokeImighthave contractions,thatisearlyandmakes equalizingharder,butItellmyselfthatitwill diminishthechanceofBOatsurface(with highCO2dives).Thisdive,Igetcontractions at40metersfromthesurface. Ihavechangedintofreefallingwitharms alongmysides(justasHerbertandTrubridge). Ihaveprogrammedmyselftoexpectalonger freefallthanIactuallyexpect(!)aimingfor70 insteadof65. SinceIavoidoverpackingIamalwaysshort onairforequalizingthelastmetersthereis nothingleftsoIwigglemyjawandmovemy lipsinfrontofmyteeth(trickpickedupfrom Nery). Ihavevelcroonmysuit(everybodyhas)butI pickedthisupfromTrubridgemanyyearsago. ThereIputmytag. InthisdiveIdidahalfbadturn,didnotgeta fullpull.Eventhoughtheplatelightwarned meoftheturn.InthefutureImightchangeto dodoublehandpullifthereisnoriskof squeeze. AttheturnIdosoftstrokesagaintoavoid squeeze.(Scientisthavenoticedthatmaybe 80%ofallcompetitivedivesmaysuffer squeeze,usuallyjustnoticedasfatigueafter thedive).Ofcoursesoftstrokesmakesmy divelongerbutIspendlessenergy,anddonot disturbmydiveresponse. Ihaveverylittlemusclesandwhenlacticacid comesitspreadsoutinthepectoralmuscles aswellasdownIntothecalvesandthat producesabluntfeelingandsomeanxiety.I wantit(sincevasoconstrictionandanaerobic metabolismgivesthebrainmoreO2),butI dontwantlacticacidtooearly. Istartfocusongrippinghighinthewaterand reallywaitfortheglideasprintwould increasetheriskofBOevenifitshortensthe dive(advicefromWinram). IseethesafetydiverandIconcentratetokeep hazythoughtsaway,thereisagreyzone whereyouchoosetorelaxandbecome unconscious,youcanconcentrateandstay outofBOforafewsecondslonger.
Quoderatdemonstrandum
IgorLibertiwww.apnea.ch
RegainmySwedishrecordinCNF(was61 meters) Mypersonalbestincompetition56meters. Mainobstacles: Oxygenconsumption,Iamunfitanduntrained. Troubleequalizingwithoutmaskandwaterin eyes. Minorbutpossibleobstacles: Lightchanceofsqueezeat60+ Lightchanceoflosingmouthfill
AnneliePompe
Purpose
Focus
BasicTraining
Cardio:Longandmiddledistancetrainingto getastrongheartandstronglegs Buildinggeneralstrengthandcardiofora Strength:Generalstrength,basicexercises. fitbody. Flexibility:Lightyogaandgeneralflexibility training CardioIntervaltrainingandswimtraining Strength:Workingonlacticacidtolerance andenduranceoffreedivespecificmuscles Flexibility:Specificstretchingonproblem areas Cardio:Techniquetraining/swimtraining, increasingthehypoxicandlacticacid tolerance Strength:Specializedmuscularstrengthand mentalstrengthtraining Flexibility:Specializedyoga,pranayamaand lungstretching.
Specifictraining
Trainingfreedivespecificmusclesand energysystems
Specialized training
Specializinginyourdisciplineand increasingyourapneicability