Triathlon recovery tips

Recover, refuel and review!

Some great racing at the weekend and excellent results.. The hard work is paying off?!

Its essential to Recover and learn from each race.. here’s a few tips that might help you.

1. Refuel and stretch, – Refuel with quality nutrition, its always tempting to down a few beers and scoff a burger, but plan ahead, the first few hour are essential, have a protein/recovery drink ready (a 50/50 mix of simple sugar carbs and protein is good) re-store the carbs in your body and supply some protein to aid the healing process in the muscle fibres, if there’s the offer of a free 10min leg massage then take it!. a couple of beers is fine but too much will wreck the recovery!

2. Review, – take time to look at your splits and compare to your predictions, make notes of what went well (and why) what can be improved on (how will you do that!), Did the race highlight some real weakness’s that need addressing so you don’t make the same mistakes again, if you’re self-coached or have a coach your own analysis of the race is very important to progress your training.

3. Plan, –  Make sure you plan for the next race, this will give your training more purpose and supply the motivation you need to get in the pool and work harder.

4. Kit, – Is it time upgrade your kit? add tri-bars to get more aero, invest in some recover compression kit,.. Don’t forget to clean your bike, wash out your wetsuit and air your trainers!

Training hard and consistently will bring rewards and success, it won’t happen over night, you’ve gotta keep reminding yourself why you started!

GET A COACH

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What is an artificial flavouring?

What is an artificial flavour?

If you wanted to make a strawberry milkshake at home, you’d pour some milk into a blender, add some strawberries and a chunk of ice cream and whizz it all up until it was frothy.
But if you were a food manufacturer, you might try to find the cheapest way to make a milkshake. Strawberries are quite expensive, so the simplest way to cut costs would be to cut back on the strawberries and use a cheaper artificial flavouring instead.

Here’s a list of chemicals that go into making a typical artificial strawberry flavouring – the sort you might find in a strawberry flavour milkshake or strawberry flavour dessert. It goes like this:

myl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphrenyl- 2-butanone (10% solution in alcohol), ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, undecalactone, vanillin and solvent.

Phew!

Artificial flavourings are cheap, so can cut the cost of food, but don’t have the nutritional goodness of real ingredients like meat, fruit and vegetables.
Weight management Real Fitness style – we keep it Real and tell the truth!

Eating Patterns

Eating Patterns to reduce gaining fat and losing muscle

The ideal eating pattern is one that helps maintain muscle and minimise fat gains. You may be following a great workout plan but if you don’t compliment this with an appropriate eating routine you could missing out on energy levels and fat loss!!
There are generally three types of eating patterns that people follow. Continue reading “Eating Patterns”