More and more women are joining the ranks of triathletes and IRONMAN finishers… in this video, womens of all kinds, including mothers, business owners, former smokers, and pros talk about why the sport of triathlon is so appealing… And, pro Heather Jackson answers the question, “Do you think you can win Kona?”
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:
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.
The latest podcast from Yogi Triathlete featuring swimming coach Eney Jones.
“The whole point is to be relaxed and centered during the storm”
Forward breath, two beat cross-over, Chinese take-out and driving with a snorkel. What the heck are we talking about?
Swimming, of course. Actually, we’re talking about downright intelligence of technique and execution that is steeped in science and equals less resistance and more flow in movement through the water.
Eney Jones is our guest today and she is straight out of the box. In other words, she is intelligent. She has an ability to take data and information and create new concepts that yield results. She has produced innovative tools and techniques that have greatly improved the performance of many well-known athletes. Eney is always stretching possibility and she does this by remaining in a state of curiosity. She has what yogis describe as a “beginners mind”. Refusing to rely on her decades of expertise, she is open to learning and by not resting on her laurels, she has become one of the most sought after swim coaches in the world.
The daughter of an Olympic swimmer and world record holder, Eney was putting down 10,000 yards a day in the pool at the age of thirteen. She was literally born to swim and through a lifetime of being submerged, she is now living her purpose more than ever as she guides athletes, every day, to finding their most efficient stroke and movement through water.
Eney combines the principles of yoga and athletics to pull out the highest potential in each athlete and she believes, above all else, that we must enjoy what we do with our heart. Combining love and strength in our sport equals our greatest performance. By not giving the negative any energy she draws upon the unique strengths of each athlete to create their optimal body/mind connection in sport and life.
Related Eney Jones article: Scrutiny in the Flume
Today we interviewed North American Race Director Dave Christen and the new Ironman Boulder Race Director Tim Brosious… we learned all about the new North American Headquarters office (and how the staff spends its lunch hour), details on Team Colorado, and some *WOW* news about the new bike course! (By the end of the interview Bill Plock – who had sworn off iron distance racing this year, was looking up the registration page on his phone…)
Check out all the behind-the-scenes photos at the link below, and stay tuned for the podcast publishing very soon! Don’t miss the Group Ride tomorrow, which will feature the bike course reveal!
by Dean Maruna
After the season ends, we are all ready for a break, mentally more so than physically. Mentally most of us build for that one race typically August/September time frame so that we have all summer to build and fine tune our body. Once the race is done, no matter the outcome, we need to let the emotions of the season the run their course and relax on the constant questioning about our physical state. Physically, our body is used to the workload, and wants to keep going. Here is where a good solid off-season plan comes into play. It starts with keeping the muscles working while more importantly letting the mind recover.
After having had a couple weeks of down time since my final race of the year, and some nagging teammates I decided to jump into a cyclo-cross race (Mind you, the last time I did one, I was on the start line with Davis Phinney 30-something years ago).
My goals for the race were:
1. Have fun
2. Do NOT get injured
3. Get some sort of workout
First and foremost, I had a blast! I made it about half way through the first lap before I fell,(the first of many) but that made me realize that I wasn’t going to kill myself and I’d be ok. At that point the worry stopped and I really started having fun! Other than a few scrapes and minor bruises I came out unscathed. Just a new refreshed mindset to getting back into the training routine.
Right after the race, just like Tri’s, everyone talks about their experience, swapping war stories, laughing and taking notes for next time. My feet were freezing so I call it a day and went home to a hot shower. Wow what a killer workout! Interesting thing was I remember running up the hills getting out of breath, jumping back on the bike and riding to the next hill, but damn my legs are sore.