Back on track

In my opinion the road to burn-out has four steps:

• First you don’t have enough time for training and other free time activities
• Second you are too tired to train even if you had the time and opportunity
• Third comes depression and loosing control of your life
• Fourth is burn-out

I’ve been twice during my studying time on the third step (while having simultaneously three jobs and maintaining full studying speed without compromising my grades), and I’ve promised myself never to go there again. As I noticed last Friday that I’ve reached step two I decided it was time for a radical change. On Saturday I did three hard exercises (monofin technique, gym, hard 50min interval running). On Sunday I was in so much pain that I didn’t do anything and instead I spent that time catching up on other neglected tasks. On Monday I restarted my morning training program (abs, push-ups, calfs(? =pohkeet in Finnish) and stretching lower back/thighs; and after work I did a hard mid-section gym exercise and a hard 60min spinning training. Yesterday I did the morning routine and after work I did some statics and decided to go for one longer dynamic with monofin. I surfaced at 154m without any problems whatsoever: no lactic acids, no stomach problems, 3sec SP. I came up there because I had promised my safety diver (Ari Kylmä) that if I did the 150m turn I would come up instantly after that. But the important part is that I broke Kalle Rajala’s standing national season best result by 1m J. Looking for your response, Kalle…

But seriously, there were some important changes to the build-up to that dive that need further examination and exploring:

1. Usually I have drunk some protein one hour before going into the pool to avoid running out of energy during the dive. Now I had only eaten at lunch (11:30) and one muffin at 14:00, and the dive was about 21:15.
2. I didn’t hydrate as well as usually before the dive.
3. The preceding work day had been quite hectic and I was still running high on adrenaline as I arrived to the pool (but relaxed fast during statics).
4. I did some long (>3min) stretching of my legs and lower back before going into the pool. My legs felt extremely relaxed after that and I could clearly feel how the locked-up muscles started relaxing and blood started flowing in completely new places in my thighs.
5. I did some easy statics as we waited for the 50m pool to be closed from the public. The statics were 3:30, 4:30 and 4:15, and none of them required any catching of breath afterwards.
6. I did 4x50m warm-ups and 6-7min pause before the long dive.
7. I used 2kg on belt and 4kg on neck.
8. I felt slightly warm before start, which shouldn’t be all that good for dive reflex, as blood circulates on skin to cool the body down.
9. Most importantly, I set the right RANGE of targeted performance to gain concentration and motivation without loosing confidence in my abilities to achieve the results. Yesterday the minimum level I set myself was 125m, which I should be able to reach even under worst possible catastrophe scenarios, and the maximum limit was the 150 + short turn. If I had set the minimum limit lower e.g. 100m I might have bailed out sooner, but the 125m forced me to ignore the first signs of apnea and push myself through them. The 150 upper limit was one that I honestly believed was well within my abilities even though it’s been a while since my last successful 150+ dive. If I had set the upper limit to e.g. 175m I might have bailed out soon after 125m because I would not have been able to convince myself that 175 is within my reach quite yet. Thanks Kalle for the briefing/lecture you gave on the mental preparation for top performances!!! This dive was only the beginning of what this mental approach can lead into!

So, ideas to be tested further in the future

• Longer break from any eating / nutrition before dives to avoid stomach problems. There is apparently no need to risk this by drinking some protein etc.
• Reserve enough time for stretching before going into the pool. Fewer and longer stretches are better than more and hasty.
• No need to worry even if I feel warm before start. At least before 150m this only a lame excuse for bailing out.
• Gradually lifting the RANGE of targeted performance as my confidence in reaching consistently the upper limits of the prevailing range is increased. It would seem that I’m already physically ready for 200+ dives, but the weak link preventing me to realize that lies between my ears.