For many triathletes, learning to rest and recover is actually harder than working out. Triathlon tends to attract “Type A” personalities who typically want to do it all, do it perfectly and do it yesterday – but that’s not always the best route forward for the human body to get fitter, faster and stronger. It has taken me many years of doing this sport to truly learn the value in resting, recovering, sleeping and adapting – and boy what a valuable lesson that is to learn!
I say this because I’m currently typing this from the comfort of my bed in the middle of the afternoon as I enjoy some well earned recovery days following a training camp in Lake Tahoe, northern California. The camp was run by my coach Matt Dixon, of purplepatch, alongside Tower 26 swim coach Gerry Rodrigues and purplepatch bike coach and guru Paul Buick. With 10 age groupers and four pros in attendance it was a fun group who all really maximized the opportunity to swim, bike and run in a seriously beautiful part of the world. Some of the riding up there is extraordinary and swimming in the crystal clear waters of Donner Lake was stunning.
When in a training camp environment and putting together several big days of work it’s hugely important to nail your hydration, nutrition and fueling. Fortunately I have Osmo’s Dr Stacy Sims on my side so I felt well prepared. Each day I was typically drinking 24oz of Osmo Active Hydration during swim workouts and following this up immediately post-workout with Osmo Acute Recovery to ensure prompt refueling and optimal recovery. I have found the sooner I get this down, the better I feel and the faster I recover ready for the next session. I’ve also become addicted to Acute Recovery with a little caffeine added: try one scoop Acute Recovery mixed with 6-8oz almond milk and a shot of espresso and you will be rocking! In a bid to rehydrate well, I often also take on about 12-16oz of Osmo Pre Load between sessions. I find this helps not just my hydration levels but also help keep my body alkaline through the day (now that’s probably another blog post in itself).
On the bike I typically aim to drink approximately 24oz of Osmo Active Hydration per hour and, as with post-swim sessions, I’ll follow it up with Acute Recovery, but if it’s later in the day I’ll skip the caffeine hit. When running, if it’s a longer/heavier session we’ll often have Matt and Paul riding alongside us carrying drinks and so I’ll have an icy cold bottle of Active Hydration to sip along the way. With the mercury rising well into the 80s while we were in Tahoe it was sometimes hard to drink enough, but I know what a huge difference it makes to my training and recovery if I stay on top of it.
Right before bedtime, I swig one final scoop of Acute Recovery mixed with almond milk to assist with overnight restoration and muscle synthesis – and to help me get the best night’s sleep possible ready for the next day of fun on camp. With the hard work done, it’s now time to let it all soak in before the final two weeks of work leading in to the Ironman 70.3 World Championships on September 7. See you there!