By: James Adams
In the triathlon world we listen and read so much about swimming, biking
and running. We learn how to improve our technique, aerodynamics,
workouts, gear, nutrition, etc, etc. We spend hundreds sometimes
thousands of dollars to get that extra edge - ANYTHING to take that
extra time off of your PR or gain that "free speed." Triathlon is a
business just like anything else out there and you have to be careful of
buying into all of the hype, gear and trends that can break your bank
if you're not careful. The good news is, the single most important thing
to get you faster in triathlon is free. Listen to your body! The body
has an amazing way of giving you signals on whether to back off or push
it. It can save you from injury, sickness and burnout; which can be the
fall of any triathlete whether you're experienced or a newbie. As
typical "Type A" personalities it can be often hard to coach or listen
to the advice but if you look for the cues it can save you days/months
of missed training. So what are the cues?
In the last article,
you learned about why you should fuel differently when you go to a
triathlon camp (like the upcoming Wildflower training camps coming April
During my time spent at triathlon camps, I have developed four crucial
guidelines to assist in high-volume meal planning and daily nutrition.
1. Prioritize Activity-Based Fueling. When your body is
active and engaged in exercise, with blood flowing and the heart beating
rapidly, your cells become more insulin sensitive. This means that your
pancreas does not produce such an enormous surge of insulin in response
to high sugar and calorie intake, and your body is more likely to
utilize circulating blood sugar for energy, rather than convert it into
circulating triglycerides (packaged fats) in the liver. This window of
insulin sensitivity ranges from 5-10 minutes prior to beginning and
training session, during the training session, and up to 20-30 minutes
afterwards. Based on this concept, you should choose the sweetest, most
calorie dense fuels and actually consume them immediately before, during
and after a training session. This means that packaged gummy sugar
bites or gooey morsels of chocolate should be eaten only during the
training window, and not while lounging on the couch at the end of the
day, or sitting in a transport vehicle 45 minutes before a session. Some
of my athletes refer to this guideline as “saving your sugar”. If you
want a very slow release fuel, then check out this article, in which I
describe my personal race day fueling protocol, which also works very
well on long training days.
You’ll be pleased to hear that the official Wildflower triathlon training camps (this April 5-7) are just days from being announced!
These camps are for both Olympic and Long Distance Wildflower triathletes, and in the meantime, you might as well start studying up on how to fuel your body during a multi-day training camp - where you may
be exercising much more than usual and need more fuel.
So this two part article series will fill you in on everything you
need to know to eat adequate calories without destroying your body.
Oh yeah, before we jump in – did you get your no-guesswork 18 Week Wildflower Triathlon Training Plan yet? Click here to grab it now.
Of course, most triathletes can easily understand that based on
training volume, some days will require more eating and some days less.
But when it comes to a high-volume day or week, such as a triathlon
camp, a century bike ride, or a big build week, it can be difficult to
navigate the decision-making process of choosing which fuels to consume
and how much, especially when compared to a “normal” training day. A
paradox arises when a triathlete desires to eat healthy, but must
somehow consume significantly more fuel.
When many athletes think of “doing intervals” in their triathlon training programs, they tend to have a very vague and narrow concept of what this means and limited view of how they can benefit.
Release brake lever.
Release skewer and loosen if necessary. (Leave the skewer in the wheel)
Remover the wheel from the fork.
Use tire levers to remove one side of tire from the wheel rim.