The Work > Recovery Cycle

This is a Q&A I had recently with a local amateur triathlete - on staying healthy while training and stretching your limits. You can't continue working hard over time without recovery!

Q: Just finishing up my first full year of this great sport and I wanted to get some advice from you seasoned athletes. I have never logged so many miles before and I think it gets to me towards the end of my training. The week of wildflower i was sick and now a week before SOMA (half Ironman) I am sick AGAIN!! Frustating! My main question is the miles I still have go this weekend? Should i just relax? Also, how can I try to avoid getting sick before these events? Thank you very much in advance!!!

A: As you build miles or intensity in your training, pay extra attention to recovery: 10-20g protein right after hard workouts, very nutritious food all the time (whole grains, lean proteins, fruits/vegetables), good fueling during workouts, massage (tennis ball, foam roll and stick if you can’t afford to pay), and LOTS of sleep.

If you don’t have enough time at night to sleep, try 30-45-min. naps after lunch or just after work. Reducing overall caffeine and alcohol intake, and stretching/massaging before bed, enhance sleep quality. Alcohol also temporarily suppresses the immune system, and may slow recovery after intense workouts.

Training is a continual process of adapting to physical stressors, so if the balance between work and recovery is off, you’re likely to get sick as soon as you taper or rest. Simply put, if you’re going to work hard, you must also rest well during your hard training.

Left: 3-time Ironman World Champion Chrissie Wellington, speaking to GOTRIbal women, Oct. 2009. For her, training is 24/7 - eating, sleeping, resting, elevating the legs, massage, physical therapy.

Is there anything in your lifestyle draining your energy? If it’s inadequate sleep, adding 1 hour of sleep/day could make all the difference. If it’s something else, try to identify it and see if you can change it. (For ex. -- I was trying to train while doing immunosuppressant treatments for psoriasis – a dysfunctional imbalance. That was tough to change, b/c it’s a complex problem. But after enough looking and asking experts for help, I found better solutions. If you can’t find the answers yourself, consult a good coach or doctor!)
Re: being sick or immuno-compromised before races -- I found that total rest worked better for me in the 2-3 days before a big race than trying to keep up with remaining workouts.

I hope this helps!

I'm Working Out - Why Am I Not Losing Weight?

Dragging? Frustrated by the tightness of your clothes?

This is a question that I hear frequently. Of course, the answer is not always black and white, as each body is different, and a body changes over time. If you're already avoiding the problems below, you may want to have a full metabolic test done - one that includes a hormone panel.

First, let's focus on body fat, instead of weight. Weight fluctuates hourly, and varies with factors like weather, hormones, and salt intake. Body fat percentage is a better and more accurate way to guage health and fitness levels. A strong, lean body is not only attractive, but burns more energy around the clock.

If your body does not drop fat or weight, even with increased activity, the culprit may be:

Missing meals. If you are not eating at least every 3-4 hours, your body is entering starvation mode between meals. The body does not understand "diet;" it only knows "starvation." It reacts by slowing down your metabolism, and producing powerful brain chemicals that tell you to eat sugar or carbohydrates, quickly! Keep the furnace burning evenly, and keep the calorie burn high.

Cutting too many carbs. Carbohydrates provide muscle glycogen, or fuel for activity. Cutting them shorts you on fuel and energy. If you're active and cutting carbs, your body will go into ALERT mode, and slow down all systems, including metabolism and digestion. After a few weeks, you'll probably start to feel fatigued, and eventually unable to keep up with the workouts. A healthy nutrition plan includes adequate protein, and a moderate amount of carbohydrate from whole-grain foods. If you're an endurance athlete or dancer, add simple carbs during any activity over 1 hour.

Missing protein. Stressing a muscle (working out) tears down its tissue. Protein allows muscle tissue to rebuild after a workout. You can work out all day every day, but if you're short on protein, your body won't show it. How much depends on body weight and activity level and intensity, but a 150-lb., active adult needs 105 grams per day.

Under-hydrating. Water allows muscles to work. No water = slower, weaker muscles = slower metabolism. Adults need 6-8 glasses per day. Athletes (including dancers) also need electrolyte-enhanced drinks, especially during activities over 1 hour. Try drinking a light sports drink during a run, and watch your body speed up again!

Not getting enough iron. Dragging? Women especially are energy-challenged during menstruation or pregnancy. Make sure you're getting enough iron from dark green vegetables, lean meats, and/oor enhanced cereals and drinks. You may need an iron supplement one week per month.