IT IS TIME TO GET OUT AGAIN. LET'S DO IT RIGHT!
by Elena Casiraghi, Enervit
Lockdown was hard for athletes. Each of them had to make the most of a bad situation, and do what they could to stay fit, whether indoors or out.
As the restrictions come to an end, each athlete is finally free again to heed the call of the open roads. And for the first time in months, the decision whether to train indoors or outdoors finally becomes a free choice.
The excitement associated with feeling the air on your skin as your legs grind it out once again kilometre after kilometre is palpable. Still though, every athlete has some responsibility to follow the rules. To give us some advice on this,
we spoke with the long-time triathlete Daniel Fontana, the pro athlete who has three Ironman victories to his name.
TAKE ADVANTAGE OF THE ABILITY TO ADAPT
Whether in life or in sport, knowing how to adapt is essential. This is exactly what ironman is; being able to adapt to the continuously changing conditions, both internal and external
that are in constant flux during a race.
In a long triathlon race, pain and fatigue are a certainty. Among triathletes, there's an old saying that goes: if you don't encounter at least three moments of fatigue or pain in an Ironman,
you can't say that you've truly experienced an Ironman!
With that in mind, we should take advantage by adapting to the times we are living in.
Today it's the coronavirus; tomorrow it will be a race.
KEEP YOUR MOTIVATION HIGH
Use the opportunity to train mental strength. Think of it as being in the first kilometre of the swim leg; you're just starting out, and the road is still long. Translate that into practice: focus on the goal, manage
your energy, and train without overdoing it.
TRAVEL AT LOW SPEED
Keep your engine running, but at low intensity. The time to really make it purr will come. Take the time every day to do a small training session. Do it without invoking anxiety, and do it with the desire to build a
strong fitness base. Try and stay present while you train. By being "in the moment" while you train, it will prove invaluable in competition.
FOCUS ON INJURY PREVENTION
The human mind seems programmed to look for what is missing. But it's essential to try to reverse this tendency. Use this period as your teacher; use it to help teach you to focus on what you can change.
True injury prevention sessions include small circuits. They are often overlooked, but their role is essential in preventing injuries, especially those from stress. You don't even need special tools: with your bodyweight
alone and a couple of simple elastic bands you'll have more than enough.
TRAIN WITHOUT GETTING TIRED
Training doesn't have to mean getting tired. Instead, inject continuous training stimuli into your routine so as your fitness can grow linearly. This slow build phase is an essential step in helping tune your
immune system for increased efficiency. After all, it's a scientific fact that increasing the training load by volume, intensity or frequency, can lead to a reduction in immune defences. And when it comes to hard-charging
athletes, it's these defences that are our most faithful ally.
INCREASE THE LOAD BY 10%
From week to week, it's best to increase the training load by 10%. A higher increase won't bring about benefits in terms of performance, but will merely serve to jeopardise the well-being of the athlete.
Scientific studies show that an increase of more than 30% week on week inevitably leads to stress injuries.
By keeping a training diary, you will be better able to monitor your training load.
KEEP YOUR INTESTINES FUNCTIONING OPTIMALLY
The intestine is the organ that absorbs the nutrition that we supply it through sports supplements, minerals, and carbohydrates. Like skeletal muscle, it's a very adaptable organ, and it's for that reason alone
that we must also train it.
What's more, our intestine contains around 70% of our immune cells. Therefore it's essential to care for it through optimal nutrition. Omega 3 from marine sources, polyphenols (such as cocoa polyphenols),
glutamine, and vitamins C and D all help tremendously. These techniques make it possible to maintain the integrity of the intestinal barrier, something that's crucial for immune efficiency.
FOR NOW THOUGH, IT'S TIME TO GET OUT THE FRONT DOOR, GET ON THE BICYCLE AND START PEDALLING (RESPONSIBLY, OF COURSE!). YOU DESERVE THIS NEW-FOUND FREEDOM!
ENJOY IT, AND HAVE AS MUCH FUN AS YOU CAN. ENERVIT WILL BE THERE BY YOUR SIDE.