As a marathon athlete, I learned a great deal about the key elements of a perfect race (eg, leggings instead of shorts, my secret weapon). But until recently I joined the Gatorade Endurance race, I first saw my first triathlon, the Kona World Championship in Hawaii, and I really understand how much time it takes to beat such a race. To be honest: playing a 2.4 mile open water swim, riding a 112 mile bike and running at 26.2 miles is a superhero, especially since it is climbing at 100 degrees .
Whether you are training for your first game or knocking out Triathlon from your personal charts, here are five key lessons you can steal from top triathletes. (Also, meeting the six inspirational women who completed Triathlon by themselves.)
In order to give full play to the game day and training, refueling is the key. Yes, moisturizing is important, but taking in carbohydrates from gels, energy chewing, gus and bars is necessary to replace your body’s exhausted stores. Matt Pahnke, PhD, of the Gatorade Sports Science Institute, said: “For athletes, their running speed and bike power require a lot of experimentation and errors in nutrition planning.
So what is the right amount of fuel? According to Pahnke, it depends on how long you have, since all intake should be based on exercise duration. In general, you can follow these guidelines: 1 to 2 hours of exercise, you need up to 30 grams of carbohydrates per hour, 2 to 3 hours, 60 grams per hour, and up to 90 grams per hour over 3 hours . He said: “And like everything else, test your nutrition plan in training before using it on the day of play.
What to eat later?
Each athlete has his own post-match (and training) meal. For BYK Champion Luke McKenzie, he is a BYOB fan (short for Bring Your Own Blender). “To me, it’s all about protein shake.” Often almond milk bases, I make whey protein, bananas and some frozen berries, it’s easy, but even after a hard time, it can Make me feel good.
In general, athletes require at least 20 grams of protein to help muscle recovery (other recent studies show that 40 grams do better), and carbohydrate content is almost tripled. “If you do not give your body the help you need, your progress may be shortened.” (All More Reasons Try these snack foods after exercise, do not you think?)
Do not skip the resume session
Whether you are a lacrosse player with foam scrolls (there are 10 ways to use the rollers) or more, self-massage the necessary thin-layer chromatograms for your muscles and help break the adhesions and scar tissue and speed up the recovery process work out. Pahnke said: “I’m great at using a variety of tools: foam rollers, medicine balls, and lacrosse.” There are different tools that allow you to aim at different muscles. ”
Also, do not forget to add extra stretch time to areas that repeatedly impact the pavement, like ha-hams, buttocks and calves that require extra love.
4. Prevent negative noise
Maintaining a positive attitude may not be easy in the marathons’ 20th mile, but it is important to maintain those encouraging affirmations. “Any negative thoughts that they just do not serve you,” McKenzie said. “I’m really motivated. I like to race the day before, by running at sunset with ease, and to finish the race where it matters to me. [It made me] feel the energy, watching the sun go down, have a moment to collect and prepare for the next day. “