Diet makes a difference!

It is a constant battle to satisfy the dietary needs of a serious triathlete. No matter what their ability, provided they are training often, they’re getting hungry every 2 – 3 hours.

Many amateur triathletes have a massive weakness for cakes, muffins, pastries and Lattes with a couple of sugars. Many assume it doesn’t matter because they’ll just burn it off. This might apply to some but the effects of these less nutritious snacks being consumed on a regular basis could have just as many negative effects as they would have on a more sedentary person.

Professional athletes, particularly those who win more than most, will tell you how important it is to be disciplined. This applies to diet just as much as it does to training because “you get out what you put in.” They win because they do things right more often than anyone else. You will not achieve your full potential if you do all the training you want but eat crap! Your body needs the right nutrition to be fuelled appropriately for training and racing, but it also needs the correct nutrition to recover from that training and racing. Without considering the correct nutrition all of the time, you can do your body a serious disservice.

This is a mental challenge more than a physical one. It takes great will power and desire to change from something you are used to doing, and probably have done for a long time, and change to something different which you know is best for you.

A very common issue that most people face is dessert and large amounts of carbohydrate at night. Excessive simple carbohydrates consumed shortly before going to sleep is a very easy way to ensure a higher than desired level of body fat. Simple carbohydrates, or sugars, will remain in your body while you sleep because you won’t burn them all off and they will then be stored as unwanted body fat. For an athlete, this will mean unnecessary extra body weight to carry around the race course and potentially slow you down, as well as making it harder to cool down your core body temperature in hotter conditions.

The other big problem for amateur athletes, who work full-time and may have kids, etc., is being able to access nutritious food on-the-go while trying to fit in training, work and family life. So, how do I ensure I get a nutritious diet when battling full-time shift work, training 15+ hours per week and fitting in the other important parts of life?

I like to work by the following tips:-

Ø  

Know your body – It is essential that you know what food works for your body in order to feel good. It must provide appropriate energy for training/racing, promote recovery and be kind to your digestive system. Without a well-functioning digestive system, you are likely to experience problems during training and racing when your gut can be at its most sensitive. Consult a professional such as, a Naturopath or Dietician, even your GP can help, and figure out what works best for you. I have seen great improvements while working with a Naturopath – Karina Farmers. You can find her through the following website or her Facebook page below.

http://johannaclark.com/

https://www.facebook.com/pages/Karina-Farmers-Naturopath/368907338828

Ø  Be prepared – This can pay huge dividends in time saved. Cooking meals in bulk and freezing them is an obvious one. Carry a cooler bag or esky with several meal options. Just plan ahead as often as possible and you will soon find yourself eating better without breaking the bank by buying food everywhere you go.

Ø  Learn to say NO! – Say no to those sugary treats more often. You don’t really need them. There is plenty of natural sugar in many things like, fruit and honey, etc. Carry things to be your alternative to these sugar filled items.

Ø  Don’t get caught up with flavours – If you are used to eating food with huge flavours or high levels of sweetness it will be a tough battle to conquer. However, persistence is key. When you learn to enjoy nutritious food that you thought was bland, you may just find yourself enjoying them more because your body feels so much better after eating them. Although, healthy doesn’t always mean tasteless. Just try it!

Ø  Keep it simple – Using simple things like steamed vegies, which can be chucked in a microwave for a few minutes to cook, accompanied by a tin of sardines, is a straight forward example of a nutritious meal containing important vitamins, minerals and a source of protein. Experiment a bit to find simple combinations you enjoy.

Start pondering. Think up and try some new things to kick start your way to a manageable, nutritious diet that fits in with your lifestyle. When it gets tough to avoid those guilty pleasures, remind yourself exactly why you’re saying no to them and have a drink of water. Being mentally strong with your diet will transfer over to mental strength in training and racing. There is many benefits to be gained.

Bon Appetite!

Last 2 Weeks.

My last two weeks of training have been, by far, the best I have done since getting back into training post Ironman Melbourne and European holiday.

Since the start of June I have been trying to re-establish my base fitness while starting a new job with different working hours. It has been a challenge but I have discovered various things that work for me in order to balance different factors in life. However, I will continue to look for improvements in the execution of my training schedule, around work and home life.

Some of my training, over the past 2 weeks, which has been particularly pleasing has been my swimming and running.

When swimming, I have seen some improvement in my times and general ability to push on with less rest between sets. I am feeling stronger in the water and coping better with the increased heart rate that comes when kicking more or harder. I am really looking forward to seeing how I go with 3 swim sessions per week, as opposed to 2, from now on.

As for my running, my hips feel good and less strained which makes things a whole lot more comfortable. I feel strong in my core and consistent in my technique overall. I don’t have much speed right now but, as I mentioned in my last blog, I am not worried about that. Once my general run strength/endurance picks up, the speed will start to naturally come with it and, by that time, I will be doing more specific speed work to continue this improvement.

Over the next 4 week cycle of my program, posted in my last blog, I will be looking to perform up to 18 hours training per week. How do I ensure I can fit all of this in while maintaining my life balance?

My answer is to be very STRICT on myself!

Strict how? The following:-

Ø  TV – watch less, train more. I have a habit of procrastinating in front of the TV far too often. I must be vigilant in ensuring I don’t waste precious time this way. I do one or two bikes sessions on my wind-trainer each week so this is the best time to watch TV. I like to record shows for use at these times. Also, I should watch less and sleep more. I find it easy to sit on the couch for too long instead of trying to go to sleep earlier.

Ø  Diet – Be very organised. Preparation is key! I have been very happy with the recent execution of my diet. However, I would say I am only at 80% of what it could be. Planning ahead saves time.

Ø  Housework – it is essential that I; a) make time for chores, and b) ensure it is done in the allocated time. Putting it off means it will eat into the time for training and other important things like hanging out with my partner and planning a wedding.

Ø  Sleep – (see first point for part of the problem) I must make time for my 8 – 9 hours each night and at least once a week, usually on a day off, don’t set the alarm. Allow my body to take as much sleep as it needs.

Ø  Planning – I am becoming better at planning my training around my work hours, sleep and chores but communicating with my partner is highly essential. Without this, it could cause great, unnecessary strain on our relationship and I don’t want to be selfish.

I’m hungry for success this season. I am 27 years old and the next few years are where my endurance and ability should really come to the fore. I am desperate to take advantage of that before it’s too late. This places more importance on getting the above points right. Being too relaxed with these things will prolong or prevent the possibility of having success and sustaining it for years to come.

Although, my results last season weren’t bad, they were not what I wanted. In retrospect, it was obvious where I could have improved my training to see bigger gains so I am using that information to make sure it doesn’t happen again. I must see greater improvement this year and hit these goals.

My goals and program.

My major goals for the 2013-2014 triathlon season are as follows:-

Ø  To finish the Shepparton Ironman 70.3 in 4 hours 30 minutes or better.

Ø  To finish on the podium (top 3) in my 25-29 years age group, in at least one of the 5 Gatorade Triathlon series races.

Ø  Finish in the overall top 5 of my age group for the entire series.

Three major goals/races are plenty to focus on and I wouldn’t want to have any more than that because it can easily crowd my mind and hinder my focus by overwhelming me with expectation. That’s why it is important to have several smaller goals/races as well, which, when added together should see the major goals achieved as a result.

My smaller, minor goals are as follows:-

Ø  At the Shepparton Ironman 70.3 – Swim (1.9km) in 30 minutes or better,

Ø  Ride (90km) in 2 hours 25 minutes or better, and;

Ø  Run (21.1km) in 1 hour 25 minutes or better.

Ø  In the Gatorade series races – Average 40km/h or better when riding and 3:40mins/km or better when running.

Ø  Finish the Gatorade series Olympic Distance race in 2 hours 10 minutes or better.

Therefore, I can tailor my training to achieve all of the minor goals which provide the stepping stones to reaching the major ones.

Below is the next four weeks of my training. It begins on Monday 12 August and has an initial 3 weeks of building the volume before the fourth week is scaled back to provide some extra recovery. It is still a part of my ‘build’ phase so this four week period will see the greatest total volume between now and the Shepparton race. Future four week blocks may have similar volume, but not more, as they will have more race specific and power/speed related objectives.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Swim 4km Strength Spin/Ride 60mins	Ride 2hrs (6 x 10min big gear) Yoga	Swim 2500m (with 10 x 200 free) Run 45mins with drills and run throughs/core	Spin/Ride 60mins All body weights	Swim 3km mix (extra kicking) Run 45mins steady Core	Ride 110km with hills	Ride 30mins. Run 15km with 5 x 1km at 3.45/km.
Swim 4km Strength Spin/Ride 60mins	Ride 2hrs (6 x 10min big gear) Yoga	Swim 2500m (with 10 x 200 free) Run 45mins with drills and run throughs/core	Spin/Ride 60mins All body weights	Swim 3km mix (extra kicking) Run 45mins steady Core	Ride 110km with hills	Ride 30mins. Run 15km with 6 x 1km at 3.45/km.
Swim 5km strength Spin/Ride 60mins	Ride 2hrs (6 x 12min big gear) Yoga	Swim 3km (with 12 x 200 free) Run 45mins with drills and run throughs/core	Spin/Ride 60mins All body weights	Swim 3km mix (extra kicking) Run 45mins steady Core	Ride 120km with hills	Ride 30mins. Run 18km with 7 x 1km at 3.45/km.
Yoga Core	Swim 4km strength Spin/Ride 60mins	Run 45mins with drills and run throughs All body weights	Spin/Ride 60mins Core	Swim 3km mix Run 45mins steady	Ride 60km	Spin/Ride 45mins Run 12km steady

Important things to note are, swim and bike strength is significant during this phase. This is through the two major bike sessions on Tuesdays and Saturdays with big gear and hill efforts. I have added a third swim, where in previous weeks there was only two. Monday’s swim will contain longer strength based intervals. Wednesday will be a shorter session with higher paced intervals and Friday will be for honing my technique and doing drills.

Running will also be focusing on technique with some strength work done on hills but I am cautious of not overdoing the running at this point by not exceeding about 75 minutes for my longest run on Sundays. This is in order to preserve my knees, hips and ankles as I continue to work on my pelvic imbalances. However, I will be looking to complete 3 core sessions each week, along with a singular all over body weights session, which will target many of the muscles related to the pelvis/hip region in order to assist my running strength and technique.

This program has room for flexibility. It contains the desired amount of work I wish to complete but I will always view some sessions as potential for elimination to make way for recovery, if needed. I must listen to my body constantly to ensure I can continue moving forward.

An example of being flexible in favour of recovery would be skipping either of my shorter rides or runs. Even shortening my long run or bike session on the weekend. Perhaps lowering the intensity of a swim set. They may not be desired outcomes but they are very simple alternatives to choose when it could mean preventing an injury or illness.

‘Spin/Ride’ means it can be done on the road or on the indoor trainer. ‘Drills’ in my mid-week run means range of movement activities incorporating butt-kicks, high knees, side-steps/’karaoke’, hip rotations, etc. These are terrific for freeing up the joints before beginning specific run through sets which I like to do over the length of a football oval. This provides a nice 150 metre stretch of soft grass for my higher intensity work. A ‘Steady’ run session means a moderate, yet consistent, speed to concentrate on technique.

Feel free to leave any comments or ask questions about my program. Happy to help.

Goals, Motivation and Mental Health.

Goals are what drives each and every one of us, in all walks of life, to strive for something more. It keeps us going until we either, reach that goal and then find a new one or an obstacle becomes so great that we need to re-assess our goals or the process in which we use to achieve them.

Everybody has a different type of motivation and it won’t necessarily work the same for the person next to you. Our minds work in different ways. The way we view situations and how to best deal with them is always completely unique to each individual. There can many obstacles which come in to play when our mind is at work and your mental health is highly important in dealing with any obstacles that arise.

Mental health is a very misunderstood issue. Most would assume that the term ‘mental health’ only applies to those with a condition diagnosed by a GP, Psychologist or Psychiatrist, but Mental health applies to everyone!

“What’s mental health got to do with goals and motivation”, I hear you say. A lot! It will make more sense as you read on.

 

We all have to look after our minds. Various day-to-day stresses in life take their toll and may have negative effects on our psychological well-being. Then there is the out-of-the-ordinary events that can have sudden impacts and cause deep wells in our minds that are extremely hard to get out of. Sudden mental impacts may be caused by the death of a loved one, experiencing a traumatic event, a relationship break-down, being made redundant from your job or even something that occurred during childhood. It may even be genetically related. The list of possible causes is seemingly endless.

This can’t be ignored. Acknowledging when you don’t feel as you should and certain negative feelings take up a large portion of your thoughts, there is a need to seek assistance. It might be with a professional or it could simply be with a family member, partner, friend, work colleague or coach. However, not everyone understands. Some people will listen briefly and then say “you’ll be right, just get on with it”, which doesn’t really achieve much. Others will take the time to genuinely try and understand what is bothering you and then be helpful in moving forward.

I have sought assistance from a psychologist on several occasions when I have had increasing levels of stress, anxiety and an overall feeling of frustration with my ability to perform tasks to the level I believe I would usually. Through seeking professional help, I have learned about some reasons for my state of discomfort and discussed methods for recognising these times and how to combat them.

All of this ties in with your goal setting and motivation because any mental obstacle will have an effect on your ability to focus. Being able to focus on the task at hand determines the quality of the output. I think everyone has experienced times when they’ve been stressed about something and found their physical output is compromised, creating further frustration and mental instability.

When it comes to establishing your goals for the triathlon season, try to ensure you do so with a clear mind. Taking into account all facets of your daily life, not excluding any important details so that when things come up that effect your training or racing schedule, they are not surprises and you are prepared to work around them with a calm state of mind. Make your long term goals first such as, your main race(s) and the outcome you’re looking for. Followed by any minor events you wish to participate in and then establish your program around these events.

If you were to try and do this with an unstable state of mind you may quickly find your goals to be unrealistic or unattainable which may cause further set back. If you get your mind right first you may find your goals will change slightly, in a positive direction, down the track because you have been able to train better than expected due to heightened focus. This is an indication of the very positive physical results your mental health can achieve.

I am not a professional in the field of mental health. This is all taken from personal experience, reading of publications from athletes and coaches and from simply thinking deeply about the topic to try and get the best out of myself. It never ends for me, either. I will continue to assess, re-assess and challenge my mind for as long as I can. I believe this will keep it stronger for longer.

In my next piece, I will detail own my goals and I'll show you an example of my program in the lead up to the 2013-14 Triathlon season. Also, I will explain what factors came in to play when writing it.