Fuel your workouts on the go

Fuel your workouts on the go

Three weekends left till I leave for the World Championships in Mexico. This week’s training program is huge and I need to eat and rest well to fuel each session so I can get the best results from each session. When I’m training hard I need to have good food on hand to compliment my effort in the sessions.

Maybe the Mexico thing has sparked my recent love of black beans, but I love them. And nutritionally they are hard to beat. High in protein, magnesium, iron and cacium these little suckers have a lot of what you look for when replacing energy after training. So on the weekend I tried soaking and pressure cooking them myself and they worked out perfectly. I now have a big tub in the fridge to use to my heart’s content.

In view of the huge training workload ahead I took 5 minutes to whip up my big ‘go to’ salad for the next few days. I pretty much just throw in all my favourite things:

  • Black beans
  • Fresh corn off the cob
  • Red onion
  • Avocado
  • Fresh tasty tomatoes
  • Cucumber
  • Carrot

You can add or subtract to suit your taste. Now for lunch or snacks I can scoop out some yummo salad and I’m set to go. I will be getting some chicken to chuck in and some low fat cottage cheese or feta would be awesome as well.

Squeeze over some lemon or lime or a dash of light salad dressing and its delicious. Today I added some raw cauliflower and lettuce.

The importance of rest and recovery

The importance of rest and recovery

I am 6 weeks out from my race at World Champs in Mexico and I feel like training is going well. After the initial sickness and a couple of hiccups we have hunkered down and cracked into a solid few weeks of training. If you read my last blog you will know I was tired.

Well I enjoyed my rest week and tried to focus on eating well and refuelling my body for the next training block. To be honest I found myself scratching around to do some training but instead heeded the advice of my coach and just went through the motions on some easy-ish sets.

Screen Shot 2016-08-05 at 3.34.56 pm

Friday night was a nice surprise when he sent though my analysis (see attached). That yellow line was my fatigue and as you can see it dropped quite low and stayed there for a bit. This showed I am quite good at working under fatigue but also screamed a rest was necessary before I hit a wall. But look how it kicks up again after a few days of taking it lightly! Getting back up to zero. This says I am rested, and ready to rumble!

Today kicked off well with a great set in the pool with steady, increasing and full steam efforts. It felt good to be swimming, I felt good in the water and after, buzzing even. When my training buddy asked how I felt, I replied “ready for a bike ride!”

The theory is the rest has refilled my tank, ready for me to hit my program with a renewed sense of energy and power. This means I will be stronger in the set and therefore gain more results from the set so it’s a win-win. And some of the sets this week are BIG so I’m looking forward to bringing it as well as I can.

This has been a good lesson for me to revisit. As a trainer I know the importance of rest and often chat to clients about it and incorporate it into their programs and training. But if you are of the mindset that every session has to be a beasting, maybe think again and listen to your body (or your coach!). Beasting is certainly necessary as part of a program for improvement but you cannot sustain this high intensity without some recovery sessions, or days depending on your intensity and training duration. Oftentimes when a bit tired, you will feel better for the workout but sometimes when you feel tired from your bones you need a rest. If this is how you feel, don’t ignore it, have an easy session or even a sleep in. Enjoy some recovery and be ready to come back harder after the rest.

Pin It on Pinterest