How to Recover like a Pro

From Boulder Sports Clinic

As an athlete of any kind, we are always pushing the limits of our body. Workouts break us down. In order to reach the finish line of our next race we need our body to adapt to the stress of training.

Have you ever been sore after a workout? Of course! That soreness is a sign that you’ve successfully broken down muscle tissue during your activity that is required to become better, faster, and stronger.

We frequently read about the latest training recommendations in the world, which claim to shape you into a better athlete: training supplements, nutritional fads, ice baths, muscle rubs, compression garments, and stretching……

 

What is the optimal recovery routine? To answer that question we sat down with top American professional triathlete Justin Metzler.

In addition to year-round training, Justin raced twelve 70.3s, or half Ironman distance triathlons last year on five continents with multiple podium finishes. This level of consistent racing requires massive weekly hours of swimming, biking, and running with many of those days having multiple training sessions. In order to recover from one session enough to hit the next just as hard, he has dialed in the most effective recovery tools-and he is sharing his secrets with us.

How do you recover from a typical training session?

Immediately following a training session or race I have a recovery drink. Regardless of the type of session or which sport, any type of workout will break down muscle and deplete glycogen stores. My immediate goal is to replenish the glycogen and supply my body with the amino acids it needs to rebuild the muscle I just broke down. After trying a lot of different flavors and brands, I prefer First Endurance Ultragen. It has the optimal balance of carbohydrate to protein in addition to a number of essential vitamins and minerals to help rebuild for the next session. Not to mention, it tastes great!

When I can, I tend to structure the training to have enough down time in between the workouts to allow me to relax, put my feet up, and grab some food. In between sessions I am primarily focusing on foods high in protein and nutrient density. Some examples include lean meats, nuts, seeds, fruits and vegetables.

What is a typical routine after your training is completely done for the day?

After the training is done I try to relax, answer emails, talk with my nutrition and coaching clients, and make a healthful dinner with my girlfriend- fellow professional triathlete, Jeanni Seymour. Just like everyone else, our day-to-day is quite busy and we often are out training from dawn to dusk. But we always try to make dinner a time that we can cook together, eat together and catch up on the days activities. Once or twice a week, we have a glass of red wine to help relax!

Before bed, I always try to use my Normatec boots for somewhere between 30-60 minutes. On harder days I go for less time at a softer setting. On easier days I bump up the intensity and sit in them for a bit longer. The boots are a great tool to aid in recovery but I try not to disrupt my body’s natural recovery process.

I always have some form of protein before bed. Greek yogurt, cottage cheese, or whey protein are my ‘go-to’s. The protein helps give my body what it needs recover over night, the time when the majority of your recovery gains will be made. People often overlook the fact that your ability to improve is dictated by your ability to absorb training load. So recovery is equally important to any hard training session that you may do.

How much sleep do you get each night?

As I mentioned, sleep is a big priority for me. I have spent the money necessary to have a great mattress, sound machine, ear plugs, etc in order to try to get the most quality sleep I can every night. I aim to get 8-10 hours a night, and I don’t usually nap unless I fail to get my normal amount of sleep.

Do you have recovery days built into your training plan?

My training is structured to have some days of active recovery. On recovery days, I use the lighter workouts as a warm up for any foam rolling, stretching, or rehab exercises I may need to focus on. I also try to schedule chiropractic and massage appointments every week to help address any small issues before they become something I actually have to worry about.

Do you take any supplements?

The only supplements I take are fish oil (I like the KLEAN or Zone Labs brands) and a multivitamin (First Endurance multi-v is my favorite). As a professional who gets drug tested regularly, I watch what I consume carefully. I find that with a proper healthful diet, most people don’t need many supplements. Shoot for a minimum of four fruits and four vegetables every day.

What is the one piece of advice you would give to any runner or triathlete about recovery?

Nail your nutrition. You should have just as much importance placed on fueling correctly as you do building a training schedule. The worst thing to happen to any endurance athlete in a race is hitting the wall and having to slow down or get the dreaded DNF.

In every workout you use stored glycogen for fuel. If you deplete the glycogen stores you hit the wall. To fully come back from depleting your stores, it takes days or weeks. This means your next workouts suffer or you’re not able to complete them.

The key is to never let your glycogen stores get too low. Think of it like the fuel gage on your car. Try to never let it dip below 25-50% capacity.

I try to have a form of carbohydrates every 30 minutes during a workout. A gel, half a bar, banana, or sports drink, helps to make sure my “fuel tank” never falls below the level I am shooting for.

How does Boulder Sports Chiropractic help you?

It is so important to stay on top of injury risk. My body is my livelihood and if I’m injured, I can’t race! Getting weekly treatments to focus on any tightness I may have from shoulder pain to calf tightness keeps me from having any injury set backs. I love the Active Release Technique and dry needling. In addition to massage and rehab; chiropractic care and the modalities Boulder Sports Chiropractic rely on are a critical part to my body work protocol.

More about Justin…

In addition to professional triathlon, Justin has a degree in human physiology and nutrition. He has a unique set of skills developed through hours in the classroom paired with 10 years of multisport experience. When he is not training, he helps athletes like you build customized nutrition plans to address any weakness in training, racing or general body composition.

Services Justin offers: one-on-one monthly coaching, race specific training plans, race nutrition strategies, race weight planning, daily nutrition strategies for optimal body composition and general nutrition guidelines.

If you feel like you could benefit from building a proper nutrition plan for training/racing, or to learn more about the services that Justin offers, contact him at:

Contact Justin

At Boulder Sports Chiropractic, we use movement screens to biomechanically evaluate how your whole body is moving and how it works together.We use the best techniques to address your source of pain and dysfunction including Active Release Technique, Graston, and Dry Needling.

We send every patient home with the rehab exercises or stretches to give you the tools to fix the problem, not just treat the symptoms! Contact us today to schedule your appointment.

Roaring Fork Women’s Tri Team Training Begins

REGISTRATION OPENS MARCH 7TH, FOR THE 18TH ANNUAL ROARING FORK WOMEN’S TRIATHLON TEAM TRAINING PROGRAM. THIS PREMIER SUMMER TRAINING PROGRAM TEACHES THE BASIC SKILLS OF HEARTZONES, SWIM, BIKE, RUN/WALK, AND MENTAL SKILLS, TO COMPLETE A SPRINT TRIATHLON. ORIENTATION IS APRIL 27TH. TRAINING BEGINS WED. MAY 10, 2017. PARTICIPANTS TRAIN TOGETHER TWICE WEEKLY AND FOLLOW THE PHILOSOPHY OF FUN, FITNESS AND PHILANTHROPY THROUGHOUT THE SEASON.

GET ALL THE INFORMATION YOU NEED ON SCHEDULES, TRAINING, COSTS AND MISSION AT FAQ, TESTIMONIALS, STAFF, REGISTRATION AND MORE ON THE WEBSITE AT WWW.ROARINGFORKTRITEAM.COM

Get Techie: Why You Should Love TrainerRoad Almost As Much As I Do

by Alison Freeman

I will be the first to tell you that my love for my indoor bike trainer borders on unnatural. I can justify this in three ways: (1) I am terrified of bike crashes; (2) I am a serious wimp about the cold, the wind, and anything wet; and (3) my indoor bike training is very, very focused. Reason #3 is why my love for my trainer goes hand in hand with my love for TrainerRoad. It’s also why, even if you’re fearless about cars and downhills and weather, you should love it too.

WHAT IS IT?
TrainerRoad is an app (Windows, Mac, iOS and Android) that provides structured workouts for use with your indoor bike trainer. You know how the great thing about Masters Swim is that you just show up, someone tells you what to do, and you get a great workout? TrainerRoad is like that, but for your bike trainer.

WHY SHOULD YOU CARE?
If you want to improve as a cyclist, you need to do more than just go out and bike. Yes, time in the saddle is a key driver of bike fitness, and yes you need to go out on the road to hone your bike handling skills. But if you no longer tip over at stop signs and your fitness gains from time in the saddle have leveled off, then it’s time to get more precise about how you train.

As an athlete, I reached this point a few years into my triathlon career and I soon learned that trying to do specific interval repeats out on the open road was seriously hampered by the existence of stop signs and hills – both up and down. As a coach, I rely on indoor bike workouts for the precision of structured interval workouts as well as the intensity limits that are imposed from doing endurance-level work indoors.

HOW DOES IT WORK?
TrainerRoad one uses of many sources (see table below) to arrive at a basis for power-based training. Translation: with Trainer, Road you don’t need a power meter or a smart trainer to train with power! (ICYMI: Power-based training is the Holy Grail of bike training, because – unlike heart rate – it is an instantaneous measure of effort that is not affected by the weather, your fatigue, your hydration level, or the state of your immune system.)

Knowing your power output is only meaningful if you know where that output falls relative to your ability, so you’ll start off your TrainerRoad career by doing a test to determine your FTP (Functional Threshold Power). Yes, it’s a pretty brutal workout, but knowing your FTP is mission-critical to dialing in the rest of your training. Once you finish the test, TrainerRoad will automatically update your FTP setting and all future workouts will be based on this number and your associated training zones – as in, all workouts are now personalized to your current fitness level.

OK, so now you need a workout. This is where TrainerRoad provides a ton of value: they have a library of over 1,000 workouts, hundreds of which are an hour long, that are all designed to make you a better cyclist. The majority of these workouts include written instructions that function as a virtual coach. It’s kind of like having a coach whispering in your ear during the workout, keeping you focused and educating you about purpose and benefits of the training you’re doing. Many workouts also use the instructions to walk you through cycling drills or specify cadence targets throughout the workout, both of which will ultimately make you a better, stronger cyclist.

So then, how do you decide on which of their 1,000+ workouts you should do today? If you already know the focus of your training, you can pick a workout based on training zone: Endurance, Tempo, Sweet Spot, Threshold, VO2 Max, Anaerobic Capacity, or Sprint. No clue what type of workout you should be doing? They have over 100 training plans you can follow, which vary based on your cycling focus, training volume, and where you are in your training season. Trying to dial in some race-specific intervals? Or maybe your coach has specified a very detailed set of intervals for you? TrainerRoad also allows you to create custom workouts if one of their existing workouts doesn’t meet your needs.

HOW DO I GET STARTED?
First you’ll want to confirm here, https://www.trainerroad.com/equipment-checker, that your equipment is compatible with TrainerRoad. Once you’ve confirmed that you’re good to go, you’ll set up a subscription with TrainerRoad ($12/month or $99/year) and fill out your profile. You can set up auto-sync with TrainingPeaks and Strava so that you get credit for all your hard work, without doing any extra work.

Now that your profile is ready, you’ll want to download the appropriate software for your laptop / desktop / tablet / phone here: https://www.trainerroad.com/download. The last item of business is to pair your ANT+ or Bluetooth speed sensor / power meter / smart trainer to the software. Then just knock out your fitness test and you’re on your way to becoming a better cyclist.

Racing Burnout and Mid Winter Blues

By 303 Ambassador Marty Rosenthal

I am often asked, “Aren’t you going to burn out?” “Don’t you need a break?” “How can you enter 2 or 3 full distance Ironman races in a year? I need to take a year off after each race.” My reply is typically No, No and it’s easy….

Truthfully, I think it is all a mindset and how one goes about their training and racing. Quite simply, I love it! I love to train and I love to race. I enjoy the comradery. I like staying healthy and fit. I am humbled by the challenges and obstacles that many have overcome to just make it to the starting line of any race, let along a full distance triathlon. I am in awe and inspired by the thousands of people that stand besides me at that starting line.
I believe that people shouldn’t race, if they don’t love it. Why put yourself and your family through months or years of stress and training if you don’t truly love it and desire to be a part of it? Why get monkey butt for hour upon hour of riding unless you love taking it all in and feeling alive. I could not image enduring anything for 10+ hours let alone 2 hours if I didn’t find enjoyment and satisfaction in what I am doing. There is no medal they could give me after crossing a finish line that would be worth it, if I didn’t relish in taking flight and flying to finish with a smile on my face.

Training and racing are times for us to truly be free and experience life and explore our minds our souls and wonderful regions of this world we might not otherwise get the opportunity to experience. This is why for the 3 years that I have been racing, I’ve done it non-stop and toed the line for 7 Ironman races and a countless number of sprints, Olympic distances and half ironman races.

Mindset is not the only way to keep the mid winter blues from destroying your training. I like to mix things up. So besides
just doing triathlons, adding cross training into my routine, is extremely helpful and an essence of me staying fit and having fun. Hitting the slopes, snowshoeing, going to the rock climbing gym, trail running are just a few ways in which I like to stay active in the winter. Another favorite activity for me to do is to enter in ½ marathons in warmer climate cities and plan a great 3 day weekend with my wife. It gives us some great quality time to share together. Visit a city we may not have been to before. Forget about PR’s and racing and age grouping and just enjoy being with one another and having fun running together. Screaming for more cowbell, flying to the finish and sharing Bloody Marys afterwards.

 

Joe Friel rewrites The Triathlete’s Training Bible and updates Training Diary

from Bicycle Retailer
http://www.bicycleretailer.com/new-products/2016/11/23/joe-friel-rewrites-triathletes-training-bible-and-updates-training-diary#.WE9HtfONpc9

BOULDER, Colo. (BRAIN) — Coach and author Joe Friel has completely rewritten his popular guide to triathlon training, The Triathlete’s Training Bible.

VeloPress said Friel rewrote the book to reflect recent and rapid changes in endurance sports science and practice, including new ways to personalize training, speed recovery, boost strength, improve skills and technique, use power meters for cycling and running, save time, and cut out the noise in a flood of training data.

The all-new fourth edition of The Triathlete’s Training Bible has a newly updated companion, The Triathlete’s Training Diary. Both are now available in bookstores, in triathlon shops, and online. A preview is available at velopress.com/tribible.

Tri Women’s Wed: Lisa Ingarfield’s Year In Review

By 303 Contributor, Lisa Ingarfield

If you have a Facebook account, many of you have likely noticed Facebook is sharing with you a collection of memories from 2016 as part of its Year in Review user engagement strategy. As a thanks to you, dear user, they have compiled your best memories from the year for you to share with your networks. Many of my friends have shared their Year in Review videos on their timeline with fascination, happiness, or comments such as “I guess 2016 wasn’t as bad as I thought.” For me, my recap included pictures from January and November/December. Apparently, I did nothing between February and October. This is curious, given this is prime time triathlon season, and I am fairly sure I remember entering a few of those.

Despite Facebook’s flawed attempts to reflect back to me the greatness of my year, it did give me pause to review and reflect. I just completed my last “A” race of the season, the California International Marathon. This was a mixed bag of PR, disastrous shoe tying skills, and a cavalier “let’s see how long I can maintain this pace” attitude. I am in the post-marathon “take a break” week, and so Facebook’s presentation of my year is timely because 2017 is on my mind. What do I want 2017 to look like? What races should I register for, and do I want to do another marathon? Like many of you, I imagine, I have a love/hate relationship with the marathon. During the race, I ask myself why I signed up for this distance again, and then in the hours and days after the race, the amnesia sets in and I move from “never again” to “maybe again” to browsing the list of popular Boston qualifying races and musing how they might fit in with my triathlon schedule. And so it begins.

This mental progression complemented by reflections on the year has led me to ponder where I want to invest my time in 2017. I think this is a question that we all should ask ourselves in an intentional way. Sometimes, the adrenaline of a good race or the competitive push of our community can have us moving from race to race with little down time or little attention to where our time is best invested. Like my Facebook Year in Review skipped February to October, it sometimes feels like I skipped February to October in a broad sense. All aspects of my life orbited training and racing during those months.

Those nine months, while punctuated by other events in my life, were largely oriented towards races and training goals. As I search the filing cabinet in my head to retrieve files from 2016, I struggle to put my hands on something that isn’t shaped by triathlon or running. That isn’t necessarily a wholly bad thing, as for many of us, these activities are central to our identities and how we show up in the world. Training and racing creates a sense of purpose. However, I do think that moving from “season” to “season” each year can limit our engagement with the vastness of human experience.

Is being singularly focused on one activity necessarily the way to engage with the world? When we review our year, shouldn’t we be able to point to a diversity of memories instead of just one repetitive experience?

Last year, I used one of those applications that compiles your Facebook hashtags. I was alarmed to see that my number one hashtag by far was that of my sponsor. Could 2015 be reduced to the repetition of one particular hashtag? Was I that predictable? For 2016, I am not sure that I improved much. While my hashtags may be more diverse, clearly, my activities weren’t. I certainly acknowledge that Facebook is not the sole definer of what interesting events and activities I completed in 2016 and nor should it be. But what it reflects back to me, or in this case doesn’t reflect back to me, is thought provoking.

Are the absence of memories from the middle of the year because everything I posted was repetitive and Facebook’s algorithm couldn’t distinguish between events? Or perhaps their algorithm is just flawed. Whatever the reason, I do know that I want 2017 to be full of learning and practicing to do and be more. This time next year, when I look back, I want to see multiple anchor points that my life experiences orbited around, not just racing and training. My identity as triathlete will be but one marker of who I am. That said though, 2017 may also include a marathon…

Join Team in Training for the 2017 Lavaman Triathlon on the Big Island of Hawaii

“The friendships you form, what some of my teammates call their Ohana, which is the Hawaiian word for family, is the best thing about Team In Training (TNT). However, this cause became very personal when my wife Sally was diagnosed with Hodgkin’s Lymphoma in January 2015.”

12991070_10153436071172624_3295975128136231008_nFast-forward nine months. In November 2015, Todd, Sally and many of their friends from Denver formed Team Sally to take on the Lavaman Waikoloa Triathlon – with the ambitious goal of raising $100,000 as a team. Only 5 short months after finishing chemotherapy treatment, Sally was training for her first triathlon.

Training in the Colorado winter doesn’t usually replicate Lavaman’s tropical race day conditions in Kona, Hawaii. The team pushed through the often cold and icy runs, bike and brick workouts as one Team – knowing that what they were enduring was not near as bad as the treatments that Sally went through earlier that year. Some joined the team just for Sally, others joined for their own heroes who have battled cancer. But on April 10, 2016, all 38 members of the Rocky Mountain Chapter of Team In Training crossed the finish line – knowing they had raised over $150,000 for life-saving cancer research.

The 2017 Lavaman Waikoloa Triathlon takes place on April 2 – and the Denver TNT team is about to kick off training season!

TNT provides comprehensive training programs tailored specifically for today’s team-sallytriathletes – with personalized training plans, sport-specific clinics and access to expert coaches to prepare for race day. At every event weekend, TNT teammates receive an unforgettable experience – featuring exclusive receptions, pre-race activities and more.

Meet the coaches and learn more about TNT by clicking here.

Tuesdays: Run Workouts- 5:45pm: South High School, Denver or Prairie Sky Park, Lone Tree

Wednesdays: Swim Workouts- 6:30pm: Colorado Athletic Club- Denver Tech Center

Saturdays: Run and/or Bike Workouts- 8:30am: Location Varies depending on weather. Contact TNT.COD@lls.org or call 720-440-8623 for more details and Saturday training locations.

Team In Training Lavaman Kickoff

Sunday Nov 30

Project MOVE, Littleton

Join Team In Training Rocky Mountain for our 2017 Lavaman Waikoloa Triathlon Kick Off! We will be meeting on SUNDAY, October 30th at 12:00pm at Project MOVE.

Current and prospective teammates are invited to meet the coaches, TNT staff and your teammates!

Please note the NEW location at Project MOVE:
4925 S. Santa Fe Dr. Littleton, CO 80120

Are you interested in doing a triathlon, but can’t make it to Hawaii? You can still participate in all the great in-season training and coaching but choose your own local event. Enroll for our “Train with the Team” option and commit to fundraising $750.

Training Times and Locations (November-March):

Tuesdays: 6:00pm Track/Speed – Wash Park, Denver OR Cresthill Middle School, Highlands Ranch, CO

Wednesdays: 6:30pm Swim Training – Colorado Athletic Club, Denver Tech Center

Saturdays: Bike/Run Trainings- location varies

About Team In Training
Team In Training (TNT) has become the leader in endurance sports training for charity, funding significant therapies like chemotherapy and bone marrow transplants, which have a significant impact on blood cancer patients.

Click here for more information.

lls_tnt_general_tri_300x250-copy

PUT SOME UNSTRUCTURED STRUCTURE IN YOUR TRAINING

img_1815By Nicole Odell

Structure and routine are often quite important in our daily lives. We need routine, but to keep things fresh we can mix up what we are doing and try new things. We can relax a bit within our framework so we’re still maintaining some structure.

Most of us endurance athletes have a regular weekly schedule so it’s easiest to keep our training on a regular schedule. Quality workouts fall on the same days each week. We know what days we are swimming, cycling, and running if we are multi-sport athletes.

But sometimes we get stuck in a rut and ride the same routes, and our motivation falters.

If you’re needing a little extra motivation, or if you are a little bored with your routine, find a way to change it up.

Go exploring!

Spend 30 minutes on Google Maps or Strava to find some new routes.

Join in on a different group ride.

Make that easy ride a cruise to a coffee shop you’ve never been to, or hit up a trail when you might normally be on the road.

A change of scenery can remind us why we like to do what we do. Play around in your swim workout…swim underwater, try new strokes, teach yourself to flip turn, or work on that butterfly kick.

If you’re feeling stressed, bored, or just need a change of pace (even if you’re smack in the middle of race season), doing something a little different can be the ticket.

Remember, we do this because we love it! Keep your love for your sport exciting by switching things up once in a while.