Coaches Corner - December

Rest & Recovery... Most Important!!
By Coach Jen Rulon
www.tribalancecoaching.com

Do you feel guilty when you don’t get your Monday swim workout in and then make it up on Tuesday? Do you feel bad if you don’t get your 2 hour bike ride in on Saturday? So then you go do the long bike after your 15 mile run on Sunday to “flush out the legs” right?
We triathletes, generally a Type A personality, always strive for the best. We strive to be the best swimmer, best spouse/girlfriend/boyfriend, best cyclist, best co-worker and the best runner to name a few. Most of us have a 40 hr week job, family and friends along with many weekly hours of training. It's no surprise we sometimes forget about ourselves. Because we tend to be over achievers, we don’t listen to our bodies as much as we should. Think about it… How often do you go workout feeling sore, fatigued and not really motivated but the schedule is pushing you? Even your heart rate is above normal but you have to get that workout in don't you?
What do we call this? As coaches, we call this over training. What is over training? Over training can be defined as the state where the athlete has been repeatedly stressed to the point where rest is no longer adequate to allow for recovery. Over training is a collection of emotional, behavioral and physical symptoms and is known as “burnout” or “staleness.”
Now don’t get confused about being sore and tired after a hard workout. You will feel as such when you are training for all three sports. Fatigue is going to happen. Training includes getting the right type and amount of physical stress followed by the necessary amount of rest. The rest period is where you become stronger and recover for your next workout. Over training is consistent exhaustion which continues even after planned recovery periods. The most common symptom is fatigue. The athlete may become moody, easily irritated, experience changed in sleep patterns, loose desire and motivation for the sport and even become depressed. Some athletes may have decreased appetite along with weight lost. Your body needs to recover. That's simple physiology. Listen to your body! It is critical to allow the body to repair, either through rest or easy recovery workouts.
How does an athlete get this way and how can an athlete avoid over training?
Develop a training plan or hire a coach that can do it for you.
To develop a training plan, be sure to use periodization. Developing your own training can be overwhelming when your schedule is already overloaded. Consider hiring a coach to help develop a personal program. Ensure that you stick to your goals and give yourself enough time to rest and recover. Adhering to a calculated plan of attack will keep you from logging junk miles and focus on quality training. Triathletes tend to log junk miles for some reason...
Set goals and stick to your plan
Set goals and be realistic about them. Are you a 1st year triathlete and want to do an Ironman? That is an amazing and attainable goal but you'll need to work your way up to it. Ironman training can be too taxing for 1st year triathletes… especially for someone who's been inactive for a while. Take your time and do it right. Setting goals too high may push your training beyond your capacity, which could lead to over training.
Another very important tip is to stick with your training plan. Stick with your plan not your partners plan. If you have all intentions to go nice and easy but you see everyone pushing it, you may tend to push it with them. Don’t copy anyone else’s schedule…stick with your own.
Keep a log
A training log is a great way to monitor your progress. It is also a useful tool for keeping an eye on your body and its level of fatigue. Not only should you keep track of your distance and the intensity of your workouts but AM heart rate, weight, how the workout felt, the number of hours of sleep and if you are fatigue as well. Any significant change may signal over training.
Eat and Sleep well
Make sure you are getting enough calories but make sure it is the right proportions of carbohydrates, protein and fat. Don’t forget about the vitamins and minerals which your body needs. A diet high in fresh fruit and vegetables, lean beef and whole grain could give you great results and keep you from running down your body.
We tend to forget how important sleep is to the recovery process. If your plan calls for a rest week, REST!! A lot of us athletes forget how important sleep is to the recovery process. The amount and quality of sleep you get both affect your body’s recovery AND it's ability to improve and perform.
By ensuring you are getting enough quality sleep, along with proper eating, keeping a log, setting your goals and developing a plan, you will reduce fatigue and avoid over training. In addition, you'll better remember to keep a smile on your face.
On the bike you need to look down the trail at upcoming obstacles. This is done by focusing on someone ahead or looking for rocks, roots, drops and tight turns. Look in the direction you want the bike to go. If you are trying to avoid something and you look at it, you're going to hit it.
Please feel free to email Coach Jen at jen@trisitionarea.com with your questions or comments.

Train Well!