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![]() Nutrition: Recovery for iron-distance Posted on: Monday 20th October 2014 Bookmark This | Print This Page | Send To A Friend | Post A Comment Inspired by Kona last weekend, and setting your own long distance triathlon targets for next season? Success for iron-distance racing isn't just what training you do - it's also how you recover from that training (before launching in to the next session!). With the training demands significant, how you approach recovery for iron-distance triathlon should also be a key part of your 'training' plan. With - perhaps - multiple training sessions each day the norm, typically around your work and family life, it can be difficult to ensure you are also able to manage your training load in a healthy manner without also taking care of your nutrition. In the latest in this series, Sports Nutritionist and multiple Ironman finisher Emma Barraclough outlines some key recovery tips to enhance your performance. Also in this series: Nutrition for Recovery in Iron-Distance TriathlonIron-distance racing really is a step-up in terms of distance and the commitment needed to train. It can even become like a second job and start to dominate your life. It is however a great experience and achievement just to complete one, so give yourself the best possible chance by looking after your recovery during training and after competition. The bulk of ironman training requires a lot of hours in the saddle and often putting tough sessions back-to-back. It is not unusual for the time-starved age grouper to try and slot in two shorter training sessions per day around work to try and fit in multiple disciplines. The key thing with this approach to training is to try and make sure that you are replacing your muscle glycogen stores, i.e. your body should have stored enough carbohydrate between sessions so that you have enough fuel for the next. Some of the steady state work will be fuelled by fat, but higher intensity work requires adequate carbohydrate stores. Tips for recovery during training:
Post-race is it tempting to celebrate your achievement by eating and drinking a lot of the things you have avoided throughout your training period. Treat yourself of course, but do remember you have put your body through an awful lot during race day. Make sure you include plenty of high quality foods in your diet, namely lean protein every 3-4 hours, wholegrain carbohydrates and five or more servings of fruits and vegetables per day to help keep you healthy and recover fully. Emma Barraclough is a Sports Nutritionist at SiS (www.scienceinsport.com). She has worked with Great Britain Ice Hockey since 2006 and provided nutritional consultancy support to athletes in a range of sports including running, triathlon and rugby. She regularly represents Great Britain as an age group triathlete and has completed six Ironmans. ![]()
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