Jānis Šaltāns ir vairākkārtējs Latvijas čempions un rekordists peldēšanā kraulā uz muguras. Pirms diviem gadiem (2016) Šaltāns tika pieķerts dopinga lietošanā, tādēļ viņu diskvalificēja uz vairākiem gadiem. Sportists intervijā atklāj, ka pats nemaz skaidru ziņu neesot saņēmis par to, vai ticis diskvalificēts uz 2 vai 4 gadiem.
Intervijā Šaltāns stāsta par savu peldēšanas karjeru, pirmo pieredzi starptautiskās sacensībās. Paskaidro savu dopinga lietu, kā arī atklāti pauž savas domas par peldēšanas situāciju Latvijā un to, kas būtu jāmaina.
Author: Karlina
Swimmer’s portrait Janis Saltans
Janis Saltans is swimmer, champion of Latvia and Latvia’s record holder in backstroke. 2 years ago (2016) Saltans was disqualified because of doping use. Athlete in interview reveals that he hasn’t received any information about whether he has disqualification for 2 years or 4.
In interview athlete tells about his sports career, first experience in international competition. He reveals facts about his doping case and shares his opinion about situation in Latvia’ s swimming and what needs to be changed.
Peldētājas portrets Aļona Ribakova
Peldētājas portrets. Aļona Ribakova ir brasiste, vairākkārtēja Latvijas rekordiste peldēšanā. 2016. gadā Aļona piedalījās vasaras Olimpiskajās spēlēs Rio, kur uzstādīja jaunu Latvijas rekordu 200m brasā.
Intervijā Aļona stāsta par atmiņām un iespaidiem no Rio Olimpiskajām spēlēm, kā arī atklāj plusus un mīnusus pēc peldēšanas karjeras.
Skaties uz uzzini, kāda, pēc Aļonas domām, ir šī brīža peldēšanas situācija Latvijā, kas ir labākais peldētājs, un kāpēc peldētājiem nākas beigt savu karjeru tik (salīdzinoši) agrā vecumā.
Swimmer’s portrait Alona Ribakova
Swimmer’s portrait Alona Ribakova is latvian breaststroke swimmer. Many Latvia’s record holder and participant of the Olympic Games in Rio 2016.
In interview Alona shares her memories about Rio Olympics, talks about advantages and disadvantages after swimmer’s career.
Watch and get to know Alona’s opinion about swimming situation in Latvia, best latvian swimmer, and why swimmer’s career ends so early (at small age) in Latvia.
Swimmer’s portrait Girts Feldbergs
Current Latvia’ s record holder, participant in LEN European Swimming Chanpionship, FINA World Swimming Chanpionship
and World University Games.
In interview athlete reveals his future plans, abilities to train and study in Riga Technical University at the same time.
Also Girts shares his opinion about harsh reality, when you train professionally, but stay in amateur’s status, and about
swimming sport’s current situation in Latvia.
Peldētāja portrets Ģirts Feldbergs
Ģirts Feldbergs ir pašreizējais Latvijas rekordists. LEN Eiropas čempionātu, FINA Pasaules čempionātu un Pasaules Universiādes dalībnieks.
Sportists intervijā atklāj nākotnes plānus, spējas savienot mācības Rīgas Tehniskajā Universitātē ar treniņiem. Tāpat Ģirts dalās pārdomās par to, kāda ir skarbā realitāte trenēties profesionāli, taču palikt amatiera statusā un, kas pašreiz notiek Peldēšanas sportā Latvijā.
Peldēšana – vislabākā dāvana Tavam bērnam
Peldēšana – vislabākā dāvana Tavam bērnam
Peldēšana glābj dzīvības. Par cik daudziem sporta veidiem vēl tā var teikt? Balstoties uz ASV Peldēšanas fonda datiem, noslīkšana ir 2. izplatītākais nāves iemesls bērniem vecumā 1-4 gadi. Katru dienu apmēram 10 cilvēki mirst no slīkšanas.
Tāpēc labākais, ko Tu vari uzdāvināt savam bērnam, ir peldēšanas nodarbības, kas ne tikai palīdzēs viņam izaugt drošāk, bet arī izbaudīt brīnišķīgos vasaras priekus ūdenī.
Neskatoties uz drošību, ir vēl 7 priekšrocības, kā peldēšana var pozitīvi ietekmēt Tava bērna dzīvi (un arī tavējo!):
1. Fiziskais fitness
Iepazīstinot bērnu ar peldēšanu un padarot to par daļu no viņa dzīves, Jūsu bērns zinās, kā tas ir būt veselīgam un labā fiziskā formā. Turklāt peldēšana ir sports, ko var praktizēt visa mūža garumā. Viss, kas ir nepieciešams, ir ūdens, peldēšanas brilles un peldkostīms. Nekad nav par vēlu sākt peldēt!
2. Pašpārliecinātība
Vienalga, vai tā ir uzvara sacensībās, niršana vai personīgo rekordu uzlabošana, jebkurš sasniegums palīdz attīstīt pašpārliecinātību.
3. Iesaistīti tiek visi
Neraksturīgi citiem sporta veidiem, peldēšanā iesaistīti tiek visi. Treniņnometnes, sacensības tiek rīkotas ne tikai elitei, bet jebkura vecuma un sagatavotības bērniem.
4. Tu sasniedz tik, cik esi gatavs ieguldīt
Protams, ir peldētāji, kas ir īpaši talantīgi, tomēr bez smaga darba un pūlēm neviens nevar sasniegt vislabākos rezultātus. Peldēšana iemācīs bērnam saistību starp piepūli jeb ieguldījumu un rezultātiem.
5. Veiksmes un neveiksmes ir daļa no dzīves
Peldēšana ir sports, kur ne katrs tiek pie godalgām, tomēr ikvienam nākas mērīt savus uzlabojumus. Ir reizes, kad peldētāji piedzīvo smagas neveiksmes, tomēr tās nav dzīves beigas. Peldētāji iemācas saņemties un turpināt iet uz priekšu, neskatoties uz pieredzēto.
6. Būt daļai no komandas
Peldēšanas klubi iemāca bērnam, ka viņš nav gluži pasaules centrā, bet gan ir daļa no grupas ar līdzīgi domājošiem cilvēkiem. Komandas biedru lokā rodas visskaistākās atmiņas, tie palīdz grūtus treniņus padarīt jautrākus un var kļūt par labiem draugiem visas dzīves garumā.
7. Pacietība
Mūsu pasaulē, kur tūlītēja vēlmju piepildīšana ir kļuvusi par normu, sociālajos tīklos, filmās un pāris stundu piegādēs līdz mājas durvīm, peldēšana iemāca svarīgas lietas. Proti, peldētāji pieredz to, ka labas lietas notiek ar tiem, kas prot gaidīt jeb, ja Tu velti laiku un strādā pie kaut kā, Tu vari to sasniegt.
Avots: https://swimswam.com/give-kids-gift-last-lifetime/ skat. 28.12.2017.
Give Your Kids A Gift To Last A Lifetime
Swimming saves lives. How many other sports can say that? According to the USA Swimming Foundation, “drowning is the 2nd leading cause of unintentional injury death, with the highest rates among children ages 1-4.” The Centers for Disease Control and Prevention states “every day, about ten people die from unintentional drowning. Of these, two are children aged 14 or younger. Drowning ranks fifth among the leading causes of unintentional injury death in the United States.”
By enrolling our kids in swim lessons when they’re young, they’ll grow up water safe and enjoy the wonderful weightless sensation of floating and playing in the water—something that more than half the world’s population will never experience. After lessons, the next step is club swimming, which will shape their lives forever.
In addition to water safety, here are six ways swimming can shape your children lives (and yours, too):
ONE
Physical fitness.
By introducing swimming to young children and making it part of their daily lives, they’ll know what it feels like to be in great shape. Also, swimming is a lifelong sport—all you need is a pool, lake or ocean, goggles and a suit. It’s never too late to get into the pool ourselves. I joined Masters a couple years ago, and I didn’t know the four strokes or how to breathe in freestyle. Swimming has been amazing for my children’s health and fitness—and mine, too.
TWO
Self-confidence.
Whether it’s winning a race, learning to flip turn or dive off the blocks, each personal success helps develop confidence. Learning strokes, competing, and improving times enriches children’s lives as they build on their accomplishments.
THREE
Everyone gets to play.
Unlike other sports, everyone gets to dive in and compete. There are elite-level meets that not everyone gets to compete in, but there is a meet for all levels of swimmers. Everyone gets a turn to compete and reap the rewards from the experience.
FOUR
You get out of it what you put into it.
There are swimmers who are exceptionally talented, but without putting in hard work and commitment, their levels of success are limited. Swimming will teach our kids the connection between effort and results.
FIVE
Success and failures are a part of life.
This is a sport where not everyone gets a ribbon, but everyone gets to measure their improvement. At some point, swimmers experience a less than great swim or miss an event and discover that it’s not the end of the world. Swimmers learn how to pick themselves up and continue on.
SIX
Being part of a team.
Club swimming can be an experience where our kids are not the center of the universe, but part of a group of people with common interests and goals. Teammates help create memories, make grueling practices more fun, and may become lifelong friends.
SEVEN
Patience.
In this world where instant gratification is the norm—with social media, live streaming movies, and packages arriving within hours—swimming teaches lessons that are becoming rare. Swimmers get a chance to experience that “good things come to those who wait.” It may be working through a plateau, or repeatedly falling short for a time standard, but eventually if our swimmers stick with it and work hard, they can get there.
What gifts has swimming brought to you and your children?
Elizabeth Wickham volunteered for 14 years on her kids’ club team as board member, fundraiser, newsletter editor and “Mrs. meet manager.” She’s a writer with a bachelor of arts degree in editorial journalism from the University of Washington with a long career in public relations, marketing and advertising. Her stories have appeared in newspapers and magazines including the Los Angeles Times, Orange County Parenting and Ladybug. You can read more parenting tips on her blog.
Source: https://swimswam.com/give-kids-gift-last-lifetime/ from 26.12.2017.
Ēd pareizi un peldi ātrāk!
Pareizs uzturs ir sportista veiksmes atslēga. Pareizās ēdiena un uzkodu izvēles katru dienu ievērojami uzlabo Tavu sniegumu treniņos un sacensībās. Tu spēsi trenēties ar lielāku atdevi, ilgāku laiku, Tavi muskuļi atjaunosies ātrāk un, pats svarīgākais, Tu spēsi peldēt ātrāk sacensībās. Un tas vēl nav viss. Tava imūnsistēma kļūs stiprāka, kas nozīmē, ka Tavus treniņus un sacensības neietekmēs pēkšņa saslimšana vai saaukstēšanās.
Ogļhidrāti ir galvenais dzinējspēks
Ogļhidrāti ir Tava ķermeņa vēlamā “degviela”, ja intensīvi nodarbojies ar sportu, īpaši – ar peldēšanu. Regulāri ēdot ogļhidrātus saturošus ēdienus, tu spēsi trenēties ar lielāku atdevi, lielāku enerģiju. Visām ēdienreizēm un uzkodām vajadzētu saturēt ēdienus ar augstu ogļhidrātu saturu. Tomēr jāņem vērā, ka ne visi ogļhidrātus saturoši ēdieni ir vienlīdz labi. Labas kvalitātes ogļhidrāti padarīs tevi enerģisku un veicinās labu veselību. Labos oglhidrātus satur tādi produkti kā: pilngraudu maizes, pilngraudu brokastu pārslas, auzu pārslas, makaroni, brūnie rīsi, kvinoja, sautēti kartupeļi, saldie kartupeļi jeb batātes, kukurūza, pupas, zirņi, lēcas, svaigi augļi.
Proteīni jeb olbaltumvielas ir svarīgi muskuļu atjaunošanās un augšanas procesos
Tavam ķermenim nepieciešama arī regulāra proteīnu deva, kas palīdz atjaunot muskuļus un sekmīgi ietekmē to augšanu. Nav nepieciešams patērēt pārlieku lielu proteīnu daudzumu, jo liekie proteīni nevis pārvērtīsies lielākos muskuļos, bet gan tiks sadedzināti treniņu laikā vai arī uzkrāsies kā tauki. Katrai ēdienreizei vajadzētu saturēt mērenu proteīnu daudzumu – tavas plaukstas lielumā vai – vienu ceturtdaļu no šķīvja. Arī uzkodās vēlams pievienot nedaudz proteīnu. Viegli sagremojami proteīnus saturoši produkti ir piens, siers, jogurts, vārītas olas un rieksti.
Pareizs uzturs pirms treniņa
Pirms – treniņa uzkodu vai ēdiena izvēle ir atkarīga no tā, cik daudz tev ir laika līdz treniņa sākumam, kā arī kurus ēdienus tavs ķermenis spēj viegli pārstrādāt. Ēdienam vai uzkodai pirms treniņa būtu jāsatur daudz ogļhidrātu, lai tu būtu enerģisks.
Jo vairāk laika tev ir pirms treniņa, jo vairāk proteīnu vajadzētu iekļaut uzkodā. Daži labi pirms-treniņa ēdieni un uzkodas:
2 stundas pirms treniņa: Toster maize un vārītas olas, vai sendvičs ar šķiņķi vai vistas gaļu. Vai sautēts kartupelis ar sieru un pupiņām, vai rīsi ar liesu gaļu un dārzeņiem.
1 stundu pirms treniņa: Pilngraudu brokastu pārslas ar pienu, vai musli ar zema tauku satura jogurtu, vai toster maize ar nelielu daudzumu zemesriekstu sviesta un ievārījumu, vai paštaisīts jogurta-augļu smūtijs.
30 minūtes pirms treniņa: Tā kā tev nav īpaši daudz laika, lai ķermenis pārstrādātu ēdienu, izvēlies kaut ko vieglu, piemēram, banānu, musli batoniņu vai maizīti ar graudiem vai žāvētiem augļiem.
Pirms treniņa uzkodā vienmēr atceries par dzērienu, vislabāk – ūdeni, lai tavam ķermenim treniņa sākumā būtu pietiekams ūdens daudzums.
Pareiza uzkoda pirms treniņa uzlabos ne tikai tavu enerģijas līmeni, bet arī koncentrēšanās spējas un motivāciju!
Pareizs uzturs pēc treniņa
Pēc treniņa vēlams paēst tuvāko 30 minūšu laikā, lai nodrošinātu ķermeņa reģenerācijas procesu. Izlaižot ēdienreizi pēc treniņa, ķermenis nespēs tik efektīvi atjaunot muskuļus. Šis ir ļoti svarīgi tajos gadījumos, kad tev ir divi treniņi dienā.
Uzkodai tuvāko 30 minūšu laikā pēc treniņa vajadzētu saturēt pārsvarā ogļhidrātus (40-80g) un proteīnus (10-20g). Uzkodai vajadzētu saturēt maz tauku, lai nodrošinātu ātru ēdiena pārstrādi un muskuļu atjaunošanos. Noteikti vajadzētu iekļaut arī šķidrumu (smūtiju, zema tauku satura pienu, dzeramo jogurtu).
Daži pēc-treniņa uzkodu piemēri:
Musli batoniņš un tasīte ar zema tauku satura grieķu jogurtu
Zemesriekstu sviesta un ievārījuma sendvičs
Sendvičs ar medu un 2 vārītas olas
Zema tauku satura siers, pāris sāļie cepumi un augļi
Dažādi proteīnu/sporta batoniņi
Atceries, ka pareizas uzkodas pirms un pēc treniņa palīdzēs tev trenēties ar lielāku atdevi, kā arī ātrāk atjaunoties, lai tu spētu trenēties tik pat enerģiski arī nākamajā dienā. Ilgstoši ievērojot pareizu uzturu, tu spēsi trenēties smagāk, vairāk, līdz ar to uzrādīt labākus rezultātus sacensībās!
Abby Knox “Eat Right, Swim Faster”
Abija Noksa ir sporta uztura speciāliste, peldēsanas trenere, peldēšanas meistare un māte 3 peldētājiem.
Avots: https://swimswam.com/eat-right-swim-faster-nutritional-guide/, skat. 22.01.2018.
Eat Right and Swim Faster
Nutritional Guide is courtesy of Abby Knox
Getting your nutrition right is key for athletic success. The right meal and snack choices every day will significantly improve your performance in training and competition. You will be able to train harder for longer, recover quicker between swim practices and, most importantly, race faster at swim meets. Not only that, but you will stay healthier throughout the season, which means fewer training days and competitions missed through sickness.
Carbohydrates are the essential fuel for high performance athletes
As an athlete, carbohydrate is your body’s preferred fuel, especially for high intensity swimming. Eating carbohydrate foods at regular intervals throughout the day will top up your muscle fuel and allow you to push yourself harder in training. All of your meals and snacks should be based on carbohydrate foods. However, not all carbohydrate foods are created equal. The quality of your carbs counts! Good quality carbohydrates will energize you, promote good health and help you perform at your best. Good carbohydrate choices are whole grain breads, whole grain breakfast cereals, oats, pasta, brown rice, quinoa, baked potatoes, sweet potatoes, sweetcorn, chick peas, beans, lentils and fresh fruits.
Protein is essential for muscle repair and growth.
Your body also needs a regular intake of protein for ongoing muscle repair and growth. It is not necessary to consume high amounts of protein as any excess protein will not turn into more muscle, but will be burned as fuel or stored as fat. Each of your meals should include a moderate serving of lean protein, the size and thickness of the palm of your hand or one-quarter of your plate. For snacks, include some protein with your carbohydrate food. Convenient, easy protein sources for snacks are milk, cheese, yogurt, boiled eggs and nuts.
Pre-Training Nutrition
Your pre-training meal or snack depends on how much time you have before your training begins, what foods you tolerate and your personal preference. Your meal or snack should always contain mainly carbohydrate to top up your muscle fuel which will allow you to push yourself harder and get the most out of your training session.
The more time you have before training, the more protein you can include in your snack. Some good pre-training meals and snacks include:
2 hours before training: Toast and boiled eggs, or a sandwich with ham or chicken, or a baked potato with cheese and beans, or a rice bowl with lean meat and veggies.
1 hour before training: whole-grain cereal and milk, or granola and low-fat yogurt, or toast with a small amount of peanut butter and jelly or a homemade smoothie made with fruit and yogurt.
30 mins before practice as you don’t have much time to digest your food, choose a light carbohydrate snack such as a banana, or a granola bar, or a bagel, or raisin bread.
Always include a drink with your pre-training snack so that you start practice hydrated.
A good pre-training snack will not only increase your energy levels but will increase your concentration and desire to work hard, which will make your coach very happy!
Post Training Nutrition
Eating as soon as possible after training (especially during the first 30 minutes) is the key to starting your body’s recovery process. Missing this prime recovery window will reduce your ability to optimally refuel and repair your muscles. This is especially important if you have two training sessions in one day.
Aim to eat a quick snack within 30-minutes of finishing training. The snack should contain mostly carbohydrate (40-80g) with some protein (10-20g). The snack should be low in fat to speed up digestion which refuels your muscles quickly. You should also include some fluid with your snack. Low-fat flavoured milks (like chocolate milk) and smoothies made with low-fat milk or yogurt are great, convenient options. They check all the boxes for your carbohydrate, protein and fluid needs! Some other good post training snack options include:
Granola Bar and cup of low fat Greek yogurt
Peanut butter and jelly sandwich
Honey sandwich and 2 boiled eggs.
Low fat cheese and crackers plus fruit
Sports Recovery bar (check the amounts of carbohydrate and protein on the wrapper)
Remember, eating a pre and post training snack will help you to train harder and recover quicker so you can train hard again the next day. Being able to consistently train hard will mean you will gain more benefit from your training and swim faster at meets!
About Abby Knox, author of Eat Right Swim Faster.
She is a registered dietitian, accredited sports nutritionist, swim coach, masters’ swimmer and mother of three competitive swimmers. Her passion is helping swimmers, coaches and parents know what to eat and when to eat for maximum swimming performance. “Eat Right, Swim Faster” is a practical, easy to read guide on sports nutrition specifically for competitive swimming. Eat Right, Swim Faster is available from Amazon (see the link above) and all good on-line bookstores.
Abby has worked as a nutrition professional for 23 years. She started her career in clinical dietetics, specializing in paediatrics and gastroenterology. In 2003, Abby moved to New Zealand with her family and was drawn to a career in sport. She obtained a postgraduate certificate in advanced sports nutrition from Otago University and began helping athletes improve their sporting performance through good nutrition.
Abby moved to Canada in 2008 and became involved with the Foothills Stingrays Swim Club (FSSC) as a parent to three competitive swimmers and a nutrition resource for the club. She also provided sports nutrition education to various individuals and sports clubs in and around Calgary. In 2014, Abby became a coach with FSSC and continued her nutrition career by writing a book on the subject. She published ‘Eat Right, Swim Faster’ in March 2017.
Abby’s educational background, professional experience and life skills have given her a unique insight into the nutritional needs for successful competitive swimming. She uses all this experience to provide an informative nutrition seminar to help athletes make the right food and drink choices at the right times. The seminar is presented in a simple, interactive style to help athletes use nutrition to maximize their health and swimming performance.
Source: https://swimswam.com/eat-right-swim-faster-nutritional-guide/