Sometimes having a rest is undoubtedly the best thing you can do. But often as athletes we fight doing so and don’t give our bodies the long rest and recovery they are Whatever sport or type of activity you do, it is always important to take a break from it physically, mentally and emotionally. Doing so will leave you fresh and fighting to go, and can often reignite that competitive spirit within you, which can easily be lost when putting in the hours day in, day out, sometimes unquestioningly.
Most endurance athletes will do an awesome job of training their aerobic system with hours of cardio. But how important is strength training for endurance athletes? We know strength training is a vital building block for any athlete, regardless of the time, distance and speed at which they are exercising. Strength training combined with performance nutrition is the key to longevity in sport. It will help you minimise injury and improve your performance. So before you go for another run and skip the gym this week, lets take a look at why strength training is so important for endurance athletes…
During a long endurance event such as an Ironman race there is no question that you will need to fuel yourself well throughout the day. You body has limited stores of energy, and we know that consuming carbohydrates during exercise can improve your performance. We also know that not all carbs are created equal, and so when planning a race day strategy you may use a combination of drinks, gels, and solid food to get the nutrition you need. No one wants to run out of energy or have gut discomfort, so here are some solutions to keep these problems from affecting you on race day.
Taking care of your immune system is always important, but even more so if you are facing any stress in your life. Stress can be in many forms, including a heavy training load, nutritional stress from a sub-standard diet, or physiological stress from an intense job or challenges in your personal life. And what happens when we get stressed, tired, or run down? We get sick. Which is the last thing you want if you’re training for a big event, or you’re just simply trying to stay as healthy as possible in everyday life.
Every day there seems to be a new product on the market, many with incredible claims that are big on marketing and fresh appeal of new promises. It can be hard to know if they work, or for you to even find the time and resources to research their amazing product claims.
We all know we feel better after a good night’s sleep. But as athletes, while we are often highly committed to our training sessions and love to tick those completion boxes, the reality is that we don’t always prioritize our recovery in the same way.
A lot of nutrition advice will focus on the big stuff like the macros of protein, carbohydrates, and fat, or what makes the perfect post training breakfast. If you are on a decent training program and expending plenty of energy each day, you will likely need snacks between your meals too. Snacks can go either way… they are often where discretionary or ‘treat’ foods start to sneak in, which can add empty calories without extra nutrients. Or we can look at snacks as a chance to really amp up our nutrition and to get extra goodies in every day.
Healthy and filling lunches are simply gold in the middle of your day. They can sustain you for a busy afternoon of work and prep you for an afternoon training session. A healthy and balanced lunch will ensure you don’t get to the end the day feeling depleted and heading for snacks before dinner. Tucking into a lunch that is full of both flavour and nutrients will have you feeling satisfied and ready to tackle the afternoon.
Some days it can be enough to get through training, work, and family commitments. We may all be aiming to eat a nutritious diet to make sure we are hitting peak performance. However, come 5pm you might find yourself in a mad rush through the supermarket it can be hard to be inspired, let alone healthy. Meal planning and some prep work can go a long way to avoiding this trap, and it doesn’t need to be complicated, insta-worthy or even take a lot of time. Here are our best tips for meal planning to make sure you have nutritious meals ready to go in a flash.
As training for any endurance event including cycling ramps up, your time on the bike will increase. The intensity and duration of your sessions will increase, and so will your body’s carbohydrate demand. Fuel your body well both before, during and after training, and the performance results will start to show. Here are five handy tips for fuelling your longer rides for your peak performance.