{"id":569882,"date":"2023-09-23T07:59:16","date_gmt":"2023-09-23T14:59:16","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=569882"},"modified":"2023-09-23T08:35:58","modified_gmt":"2023-09-23T15:35:58","slug":"before-the-beep-inside-the-racing-world-of-rising-distance-star-dan-wiffen","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/before-the-beep-inside-the-racing-world-of-rising-distance-star-dan-wiffen\/","title":{"rendered":"Before the Beep: Inside the Racing World of Rising Distance Star Dan Wiffen"},"content":{"rendered":"

Before the Beep: Inside the World of Rising Distance Star Dan Wiffen<\/strong><\/p>\n

Dan Wiffen<\/strong> has rewritten the Irish records books time and again, and in July, he became the European record holder in the 800-meter freestyle<\/a> to add to his continental standard in the short-course pool. Fourth in the 800 and 1500 at the World Championships in Fukuoka, Wiffen became the first able-bodied swimmer from Northern Ireland to win a Commonwealth medal when he claimed silver at Birmingham 2022.<\/p>\n

Recently, the 22-year-old shared some of his thoughts with Swimming World<\/em> about his accomplishments as well as his mental preparation before a big race:<\/p>\n

What is your biggest swimming accomplishment to date?<\/em><\/strong><\/p>\n

Can I pick two?<\/p>\n

Breaking the European record in Japan at Worlds in the 800\u2014that\u2019s one of them\u2014and then the other one I\u2019m going to go with is becoming an Olympian in Tokyo.<\/p>\n

(European record): I wasn\u2019t really expecting to get a European record in the 800 because I wasn\u2019t really sure how fast I was going to be going into it because I wasn\u2019t that great in it in April at the Irish Trials.<\/p>\n

The heats were a bit shaky, but I went a PB in that even though I wasn\u2019t feeling the best. When I went into the final, I was feeling amazing…so really good. When I finished, I saw that I had finished fourth (off the podium)…but then I saw that European record, and I was like, \u201cWow! I\u2019ve got a four-to-five-second PB!\u201d That was pretty good, and it changed my mindset of the race.<\/p>\n

The first time I became an Olympian (Tokyo 2021), I swam the 800, and I think that was probably the most nervous race I\u2019ve ever had. I remember being in the call room just shaking the whole time\u2014but it was (still) pretty fun. Then I went out and swum the 800, and I think I got a PB in that as well…and I think I won my heat, so that made it even more special.<\/p>\n

(Qualifying as an Olympian): I went and swam the time in the heats at the Irish Trials, and nobody expected me (to swim that fast): I wasn\u2019t even one of the ones to watch for Irish swimming then.<\/p>\n

I\u2019d already gone away to uni\u2014I went the end of August, and our Olympic Trials was the next April\u2014so nobody had really heard from me. I just went a bit quiet, and I wasn\u2019t posting any YouTube videos then. I took a little break so nobody had any idea what I was doing.<\/p>\n

I just turned up to Olympic Trials two days before (the meet). I knew in my head I was going to make it, but I didn\u2019t tell anybody else, which made it even more funny because nobody knew.<\/p>\n

I went the time, and everybody was really surprised and had to rush around to present me with certificates for making the Olympics!<\/p>\n

MENTAL PREPARATION: HOTEL<\/strong><\/p>\n

What\u2019s your typical mental preparation in your hotel room the night before a big race?<\/em><\/strong><\/p>\n

If it\u2019s the first race of the meet, I\u2019ll be shaving down. I actually got a choice whether I wanted to share a room or not at the World Championships, and I chose to share because I think you get a bit lonely sometimes if you\u2019re by yourself\u2014and the race can get in your head\u2014so I shared with one of my friends, Conor Ferguson<\/strong>, who is also from Loughborough, which was very helpful.<\/p>\n

Most of the time the night before, I just chat all the time. It\u2019s the same as every other night\u2014the only difference would be that I\u2019d be shaving down and chilling and trying not to think about my race because I want to sleep, so I just try not to think too much.<\/p>\n

Any particular ritual? Watch a movie? Food?<\/em><\/strong><\/p>\n

I used to have a certain type of cereal and stuff like that, but to be honest, I don\u2019t do that anymore. Maybe I NormaTec\u2014the legs that compress and decompress (air compression boots)\u2014that is probably the only thing I do. I wouldn\u2019t watch a movie or anything, I just sit and chat to the person I\u2019m sharing (the room) with.<\/p>\n

I\u2019d probably try to eat as much as possible\u2014as many carbs as possible\u2014because the morning of the race, you probably feel a bit sick, a bit nervous, and you\u2019re probably not going to eat as much, but I try to eat as much as possible to fuel yourself for the next day. I usually have pasta, stuff like that.<\/p>\n

MENTAL PREPARATION: WARMUP<\/strong><\/p>\n

Do you do a wake-up swim the morning before your race?<\/em><\/strong><\/p>\n

If I am in the heats, I just do my warm-up, and if I\u2019m in a final, then, yes, I\u2019ll do a wake-up in the morning.<\/p>\n

I had to learn some things at World Champs because I\u2019ve never done double-double in the 8 and 15 before, so I had to learn a lot about recovery. A lot of time, I was doing 2,000s, and I think we narrowed it down to five 400s with various different patterns: pull, kick, drills, stuff like that.<\/p>\n

The morning before the race, I maybe did a little aerobic descend\u2014just like 3x100s or 3x200s, descend to a white pace, so that\u2019s a 140 heart rate\u2014nothing really hard. That\u2019d be the only thing I\u2019d do\u2014around 2 kilometers (2,000 meters).<\/p>\n

What time do you head to the pool for your final warmup, and what does it consist of?<\/em><\/strong><\/p>\n

If we\u2019re going to swim an 8 or 1500, I arrive an hour 45 minutes before the race most of the time. Sometimes it\u2019s before, sometimes it\u2019s after\u2014it really depends on the buses, to be honest. But normally, I aim to leave the hotel two hours before, although it depends on how long the journey is.<\/p>\n

My warm-up is basically some easy swimming to start with to get your body moving, and then you go into some descend work and then to some pace efforts\u201450s-200s pace. Then get out, get your clothes on as fast as possible to keep in the heat, and then get into your suit.<\/p>\n

When you\u2019re racing, do you like to stick to your own race or do you feed off the energy of other competitors?<\/em><\/strong><\/p>\n

I\u2019d say it depends on the race. Racing at home or the European U23s that have just passed and heats at Worlds, I\u2019m not really thinking about anybody else unless I need to race for the finish\u2014like the 800 at Worlds, where we had four of us in a line, and I had to go to make sure I was going to make it.<\/p>\n

But in the final, I feel that was probably my mistake: In the 800, I definitely paced it myself, I made sure I wasn\u2019t going out too fast because those guys go 3:40 in the 400, and I go 44, so they\u2019re going to be able to go out quicker than me. I just tried to stay with them\u2014and my back half is probably one of my best strengths, so I tried to pull it back, but I was too far away, but I still pulled it back…so I\u2019m pretty happy.<\/p>\n

The 1500\u2014I think the whole time going through, I have had one set way of swimming it, which is the way I normally swim it. I did that at European U23s and, funny enough, I went quite fast there, which is kind of disappointing.<\/p>\n

Basically, I just go out at a good speed\u2014I think my PB pace is like 55.7, so that\u2019s what I went out on at Worlds, and then I decided to sit back at Worlds because after the first 100, I was probably half a body length ahead of Bobby Finke<\/strong> and Ahmed Hafnaoui<\/strong> and half a body length behind Sam Short<\/strong>.<\/p>\n

I decided then I didn\u2019t want to push until 500 meters, and then when I started to push at 500, I had to catch so much back. I\u2019ve looked at my splits, and they\u2019re 28.9 and 29.0 in the middle 500…and at European U23s, I held that from the start, and then I dropped off\u2014the toll of travel kind of hit me!<\/p>\n

In the race (at Worlds), I wish I\u2019d just gone with what my heart said to do and just hold the splits I knew I\u2019d been able to hold throughout the whole season leading up to the World Champs. I think maybe the moment got (the best of) me, and maybe I just didn\u2019t listen to myself, and I got overwhelmed when I was in the race and didn\u2019t go to my original race plan.<\/p>\n

MENTAL PREPARATION: READY ROOM<\/strong><\/p>\n

Ritual?<\/em><\/strong><\/p>\n

At European U23s, I was like, I\u2019m going to listen to music to see if it makes a difference. To be honest, I just had my earphones in and was like, \u2018I just don\u2019t want to listen to music before my race.\u2019 Normally, I just sit there…chill…I normally chat, to be honest…I am pretty friendly with everybody I\u2019m racing, so normally, I talk to people, but mostly they just want to be left alone! So I sit there in silence or try and chat to the person next to me….<\/p>\n

Ideal ready room?<\/em><\/strong><\/p>\n

I don\u2019t think it really makes a difference, to be honest\u2014the call room. I can\u2019t really think of anything…it doesn\u2019t really matter…any situation.<\/p>\n

GENERAL PHILOSOPHY<\/strong><\/p>\n

What\u2019s your overall philosophy on mental preparation?<\/em><\/strong><\/p>\n

We work on that a lot. I meet with a psychologist every week, so that is one of the main things I added halfway through this season, and I am going to keep it on until the Olympics definitely…and I think it\u2019s probably the most important part of racing.<\/p>\n

In terms of different techniques I do before the race, sometimes I can dream my race before I\u2019ve done it, and most of the time it will probably happen the way I dreamed it\u2014which is kind of weird. I\u2019d say that\u2019s one of the techniques we\u2019ve done a lot\u2014basically visualization\u2014but that\u2019s kind of an extreme level of visualization: dreaming about it.<\/p>\n

How has that philosophy evolved over the years?<\/em><\/strong><\/p>\n

I think this season I was just trying to get to know more about the mental side because I never really touched on it before, so I didn\u2019t really have an approach before this. I didn\u2019t think about it basically.<\/p>\n

To be honest, at Worlds, I wouldn\u2019t even say I did much different to what I\u2019d normally do. That\u2019s what I am going to try and work on next season\u2014try and take a different mental approach going into the races.<\/p>\n

What advice would you give to young swimmers?<\/em><\/strong><\/p>\n

You don\u2019t have to be the best junior swimmer or the best 20-year-old or whatever. I can give you a great example: My twin<\/strong>\u2014we\u2019re identical\u2014but Nathan<\/strong> is probably a couple of years behind me in terms of swimming ability. I went to the 2019 World Juniors, but I wasn\u2019t that great\u2014I think I came 18th in the 1500, and I\u2019m now fourth at World Champs.<\/p>\n

So, really, it doesn\u2019t matter what age you are, and it doesn\u2019t matter if you\u2019re not very good when you\u2019re younger. You can always be a good senior swimmer\u2014you just have to put the work in…. So, that\u2019s what I\u2019d say.<\/p>\n

Liz Byrnes is a freelance journalist from Sheffield, Yorkshire, England, covering a range of sports with a main focus on swimming and football. She is Swimming World’s European correspondent.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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