Triathlon

What recovery tools would you recommend to athletes?

Optimize Athletes' Recovery: Sleep, Periodization, Nutrition & Recovery Tools

Hey there, good question. Thanks for this one. What recovery tools would you recommend to athletes? So when it comes to recovery, first and foremost, not thinking of tools. I always like to think of the three pillars of recovery. And they are sleep, so making sure you have good quality sleep. And I think there's a number of tools you can use to make sure you have good quality sleep. So some things like a chatty mat, not having blue light late at night, even buying blue light blocking glasses. And get red light around your house, especially if you're in the European summertime term to really help you with your actual sleep. So good sleep routines. You can even buy some quite cool things like magnesium and taurine and things like this that can actually help with sleep as well. So that's one thing. So there's sleep. There's training periodization. So making sure that you have plenty of recovery between your more intense and hard sessions, particularly ones that are above the anaerobic threshold. And then finally nutrition. So making sure that you go for the right fuel right time approach. So restricting carbs when necessary and increasing carbs when needed around high intensity exercise. And sometimes with recovery, when requiring you doing a high intensity session not that long later, but also restricting high refined sugars and more processed foods, which will also dampen recovery as well as alcohol. And they're the three pillars of recovery. But on top of that, I think one of the things that does come out, and a good meta analysis is published on this was compression salts. Compression salts are one tool that actually has been shown to help. And cold water immersion. So cold water immersion being shown to increase your parasympathetic activity and help with recovery. A great publication has just been actually published on that. Well, actually, I was asked to review it. I don't think it's published yet. But it was shown in there. So hopefully that one will be published soon. I hope this helps. And thanks for the question.

When it comes to recovery, the three pillars are sleep, periodization, and nutrition. Other tools include compression salts and cold water immersion, both of which have been shown to increase parasympathetic activity and help with recovery.

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When it comes to recovery tools for athletes, it's important to focus on the three pillars of recovery: sleep, training periodization, and nutrition.

For sleep, prioritize good quality sleep by implementing strategies such as using a chatty mat, avoiding blue light late at night, and considering blue light blocking glasses. Creating a sleep routine and incorporating supplements like magnesium and taurine can also aid in improving sleep quality.

Training periodization involves allowing ample recovery time between intense sessions, especially those above the anaerobic threshold. This helps prevent overtraining and promotes better overall recovery.

In terms of nutrition, follow a fueling approach that matches your training needs. Adjust carbohydrate intake based on exercise intensity, increasing them when necessary for high-intensity workouts and restricting them when not needed. Avoiding high refined sugars, processed foods, and alcohol can also support recovery.

Additionally, two recovery tools that have shown effectiveness are compression salts and cold water immersion. Compression salts have been found to aid in recovery, and cold water immersion can increase parasympathetic activity and promote recovery. Keep an eye out for published studies on these topics for more information.

Remember, prioritizing sleep, training periodization, and nutrition are key, and these additional tools can complement your overall recovery routine.

What are the best tips for reducing inflammation (beyond cutting out gluten, dairy, refined sugars etc.)?

Surprising Tips: Dairy's Anti-Inflammatory Effects & Optimal Recovery

Hey, Amy. Thanks for this question. It's a really, really good one. So firstly, obviously, the refined sugars, I think, is the major one. And alongside that, any processed foods which particularly comes with a lot of sugars generally anyway a lot of hidden ones. I don't agree with the dairy comment, though. In fact, there was a meta-analysis that was published in 2020 that showed the exact opposite, with people who consume more dairy had lower levels of inflammation as measured by C-reactive proteins. So I'm not sure. I think that one's slightly true, and I think dairy is actually a good source of calcium, a good source of protein, and totally fine, and a very good one for athletes, in particular. And then, finally, one of the things that I think is really important is obviously high-intensity interval training and more high intensity, particularly things that are high loading and induce a lot of muscle damage so, like eccentric loading heavy weights. They're really good. Of course, they're very beneficial. They activate a lot of things that are important for growth and important for training adaptation. But I think having the right recovery between it's really, really important, and that's something else that can be considered. So the timing and the periodization of when you're doing those high-intensity intervals is really important. Generally, around 48 hours between those exercises where you're doing significant amounts of work above your second ventilatory threshold or the anaerobic threshold. So I hope that helps. Bye bye.

Refined sugars and processed foods are the biggest culprits in terms of inflammation. Dairy is actually a good source of calcium and protein and is beneficial for athletes, and high-intensity interval training with proper recovery periodization is also beneficial.

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Reducing inflammation goes beyond cutting out gluten, dairy, and refined sugars. While those are important factors, there are additional tips to consider.

Firstly, it's crucial to avoid refined sugars and processed foods, as they often contain hidden sugars that can contribute to inflammation.

Regarding dairy, there is conflicting evidence. A 2020 meta-analysis actually showed that individuals who consume more dairy had lower levels of inflammation, as measured by C-reactive proteins. Dairy can be a good source of calcium and protein, making it suitable for athletes.

In terms of exercise, high-intensity interval training (HIIT) and activities that induce muscle damage, such as eccentric loading with heavy weights, can be beneficial. However, proper recovery is essential. Pay attention to the timing and periodization of your high-intensity workouts, allowing around 48 hours between exercises that exceed your second ventilatory threshold or anaerobic threshold.

By considering these tips, you can further support your efforts to reduce inflammation.

What is your formula for fueling in an ironman?

Optimizing Ironman Fueling: Balancing Carbs & Fat

Hi Rebecca. Thanks for the question. What is your formula for fueling in and I am? And so we actually published a great paper on this. It was published in the Journal of sports medicine, that was called same different horses on the same courses and it was around fueling for Ironman and basing it around your substrate, use or fat oxidation. But I mean that's that does become a little bit complicated. But of course the preservation of endogenous carbohydrates is dependent on how quickly you're burning them. So if A very high card burner. You likely going to have to take more carbohydrates during a good fat burner. You probably need less. For example, when I did Kona I had 50 60 gallons per hour and I had maybe 60 grams over the entire Marathon. For the co note for the marathon which was a 250 run split. So you know, you can get away with it. If you're fat, burning is good enough, but fueling depends on the type of carbohydrate you using. So if you are using a foot toes, grew close With a foot toes glucose combination, may be some kind of maltodextrine the fructose. Generally upper limit is 90 grams per hour for most people, so you can practice that. And of course, the more you're the harder, you going, the more intense the effort, the more likely likely you are going to be have to be up towards at 90 grams. However, if you are just doing glucose maltodextrine, then 60 grams per hour is pretty much all you can oxidize and it is independent of body, weight, body weight does not. Have a factor in that. So so even if your heavy referencing pretty much oxidation, rates are always the same, no matter how big or how small you are. So hope that answers that question. The, the other thing that I would do that, I would say is that obviously go absorption and the tolerability is a really important factor as well. So anyway, have a look at also have a look at indoor iq.com wrote A Blog about that. Not that long ago. We're adding a few blocks, written a few blogs, actually, but the ladies one was all around hydrogels and we go into some oxidation things in that as well. And why 120 grams an hour is probably not the best idea for most people. Hope this helps.

The preservation of endogenous carbohydrates is dependent on how quickly you're burning them. If you are a high carb burner, you likely need to take more carbohydrates during exercise. If you are a good fat burner, you probably need less. If you are using a glucose-fructose combination like maltodextrin, the upper limit is 90 grams per hour for most people. If you are just using glucose and maltodextrin, then 60 grams per hour is pretty much all you can oxidize and is independent of body weight. Additionally, absorption and tolerability are important factors when it comes to fueling during exercise.

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My formula for fueling in an Ironman is based on a published paper we did on fueling for Ironman, focusing on substrate use and fat oxidation. It can get a bit complicated, but the key is preserving endogenous carbohydrates based on how quickly you burn them. If you're a high carb burner, you'll likely need more carbohydrates during the race. If you're a good fat burner, you may need less.

For example, during Kona, I consumed around 50-60 grams of carbohydrates per hour and only had about 60 grams throughout the entire marathon portion of the race. So, if your fat burning is efficient, you can get away with consuming fewer carbohydrates.

The type of carbohydrate you use also matters. If you're using a glucose-fructose combination or some form of maltodextrin, the upper limit for most people is around 90 grams per hour. However, if you're using just glucose maltodextrin, you can only oxidize around 60 grams per hour, regardless of body weight.

It's important to consider absorption and tolerability as well. I recommend checking out my blog on indooriq.com, where I discuss hydrogels and oxidation in more detail. It's worth noting that consuming 120 grams of carbohydrates per hour may not be the best idea for most people.

I hope this information helps!

What does a typical week look like for a triathlete? How many swims, runs, cycles, strength & conditioning? 

The Triathlete's Training Week: Balancing Swim, Bike, and Run

Hello again. Lottie, yep, another good question. So obviously it depends on who you are and what you're training for. But I think most people will do three bikes, three runs, three swims a week. Obviously as you get more and more professional, higher level, that can go up a lot, so five swims, five bikes, five runs easily and depends on what you're doing. But generally speaking in terms of percentages, what most people work [INAUDIBLE] is around. On the elite side, it's around 30% swimming, 50% cycling, 20% running, or it can be the vice versa where it's 20% swimming, 50% cycling, 30% running. But it's usually around that ratio. Most people will take that with two to three strength sessions a week, mostly two, but in the earlier season, many people will do three strength training sessions a week. And they can consist from 35 to 45 minutes. I hope that helps. Bye bye.

Most people will do three bikes, three runs, and three swims a week. Elite athletes usually have a ratio of 30% swimming, 50% cycling, and 20% running. Strength training sessions can range from 35 to 45 minutes and are usually done two to three times a week.

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A typical week for a triathlete can vary depending on individual goals and training level. However, a general framework often includes three sessions each of swimming, cycling, and running. As athletes progress to a higher level, these numbers can increase to five sessions per discipline.

In terms of percentages, the training breakdown for most triathletes is approximately 30% swimming, 50% cycling, and 20% running. However, this ratio can vary, with some athletes focusing more on cycling and others on running.

Additionally, triathletes typically incorporate strength and conditioning training into their weekly routine. This usually involves two to three sessions per week, lasting around 35 to 45 minutes each. During the earlier part of the season, some athletes may opt for three strength training sessions.

It's important to note that these guidelines are general and can be adjusted based on individual needs, goals, and training plans.

How do you manage fatigue? Do you keep your normal routine and power through or rest if you're too tired to train?

Maximize Training Efficiency: Manipulate Intensity & Rest for Fatigue Management

Hey, [INAUDIBLE]. This is a great question, and I think the answer-- the answer to this is obviously manipulation of the training itself. I mean, if you-- I think you can-- the best thing to do is I always think something is better than nothing. So things that can be done, for example, is reducing obviously the volume or the intensity of the workout. That's a simple thing. But something that many people overlook is, particularly if doing interval training, is actually manipulating the interval training intensity itself or the manipulation of that work to rest ratio. So, for example, if you're doing 9-- what does that say? 5 by 15 minute-- 5 by 3 minutes, for example, at a very high intensity, most people will find it much easier just to break it down into 1-minute pieces. But you still do the total amount of work, so 5 by 3 minutes is 50 minutes of work. You could break that down into doing 15 by 1 minute keeping the same work to rest ratio. And that's a lot easier and much more manageable, but you still getting the total work done. And I think that's a really good way to manage it. So long story short, I think most things can be managed with a manipulation of training. You don't necessarily have to take a complete rest day but-- but also, that manipulation of training of the intervals and the work to rest ratios is also really important.

The best way to manage an intense workout is by manipulating the training itself, such as reducing the volume or intensity of the workout or changing the work to rest ratio.

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Managing fatigue is an important aspect of training. When feeling tired, there are different approaches you can take. One option is to modify your training routine rather than pushing through or resting completely.

Reducing the volume or intensity of your workout is a simple way to manage fatigue. However, it's also worth considering the manipulation of interval training intensity or the work-to-rest ratio. For example, if you have a high-intensity workout scheduled, breaking it down into smaller intervals can make it more manageable. Instead of doing 5 sets of 3 minutes, you could do 15 sets of 1 minute, maintaining the same work-to-rest ratio. This allows you to complete the total amount of work while making it easier to handle.

In summary, fatigue can be managed by adjusting your training approach. You don't necessarily have to take a complete rest day. Instead, consider modifying the intensity, volume, or work-to-rest ratios to find a balance that works for you.

I mostly eat once/day and 90% of training is fasted. Do you think this is helping me at all with fat metabolism and Ironman performance or vice versa?

Fasted Training: Boost Fat Metabolism & Ironman Performance

Hey, Igor. So when you're training fasted, yes, it will improve your fat metabolism for that particular session, so that has been shown in the research. It has been shown that training when a fasted state is better than training with carbohydrates just before. However, I actually did some research myself with my PhD student where we showed that eating protein just before, a pure protein, has a similar effect to when you're just fasted. So you can actually have protein or you can actually just be fasting and you're going to have the same [INAUDIBLE].. But one thing I will say is that what you need to be really, really careful is of an athlete is relative energy deficiency. So if you are fasted too much, you're not going to be getting the correct calories on board. And I think that when it comes to nutrition you always want to think about what's at the top of the pyramid and what's the most important. And most important before you consider any macronutrients, whether you're training fasted or whether you're having protein is that you're getting enough energy on board and you're getting the right amount of calories to support your training. So when you're doing that much fasted training as you're talking about in the question, I think that's probably a little bit too much and you're better off looking at bringing up your calories, doing less fasted training, and shifting your macronutrients to include more fat as a fuel. Because what we find is that the real way that you can improve your fat metabolism is actually be having more healthy fats in your diet than restricting them, and that's really, really important. So yeah, as I said before in my other message, I think you'll really benefit from checking out our course, so do, do that. And I hope-- there's loads of resources online, loads of blogs. EndureIQ.com. Check it out and you'll be away. OK. Bye bye.

Fasted training can improve fat metabolism, but you need to be careful not to restrict calories too much. You should aim to get the right amount of energy and focus on healthy fats in your diet as a fuel source.

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When you train fasted, it can improve your fat metabolism for that specific session, as shown in research. Training in a fasted state has been found to be better for fat metabolism compared to consuming carbohydrates just before training. However, my own research with my PhD student found that consuming pure protein before training has a similar effect to training fasted. So you have the option of consuming protein or training in a fasted state and still achieve similar results.

It's important to be cautious of relative energy deficiency as an athlete. If you fast too much, you may not be consuming enough calories to support your training. Before considering specific macronutrients or training fasted, the most important aspect of nutrition is ensuring you are consuming enough energy and the right amount of calories to fuel your training.

In the case of doing a significant amount of fasted training, as mentioned in your question, it may be advisable to increase your calorie intake, reduce the amount of fasted training, and adjust your macronutrients to include more healthy fats as a fuel source. Increasing healthy fats in your diet can actually improve fat metabolism more effectively than restricting them.

I recommend checking out our course and exploring online resources and blogs for more information. You can visit EndureIQ.com for additional resources.

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Dr.Plews PhD
IM Kona AG course record ➡️8h24m
Researcher, Performance Physiologist Coach to pro & AG triathletes
Founder ENDURE IQ & TRIQ

Dr. Dan Plews