We are already in the middle of de-escalation and with it outdoor training has returned. After doing hours and hours of indoor trainer, treadmill and functional and/or strength training we face a new stage outdoors and although we have trained, the conditions are not the same and, therefore, we need to approach it as a short pre-season.
We may really want to "give it a go", but we cannot return recklessly or without a plan, so we recommend you follow the advice given by one of the best triathlon coaches in the world, Roberto Cejuela, who tells us that the most important thing at this time is INDIVIDUALIZATION, This is the key, both at the training level and at the nutritional level, especially because now "muscle fatigue can be a limitation and we must try to minimize it" and, therefore, we must be cautious.
At the level of food, we have to take into account that we will have a higher energy expenditure, so we must increase our carbohydrate intake and also value increasing healthy fats. Protein consumption will also have to be paid attention to, because, as Roberto Cejuela tells us, "ensuring muscle recovery between sessions is going to be essential to generate adaptations and return to our optimal fitness level".
He tells us that it is possible that the intensity zones have been slightly modified, so it will be essential "the use of watts, bpm (heart rate) and the subjective perception of effort" to adjust the training load and not overdo it.
As for the training sessions, we have to "be cautious and go little by little, since we are not in a hurry because there are no competitions in sight". Therefore, Roberto Cejuela tells us, "we must leave more recovery time between sessions", so a 2/1 progression model could be used, that is, "2 days of training and 1 of recovery". Using the same frequency for work weeks, i.e., "2 weeks of loading and one week of recovery, could be a good frequency. It is better to do short cycles to ensure muscle recovery."
At the level of diet, we should periodize and individualize in the same way, that is, consume more energy, mainly carbohydrates, on "On" days and less on "Off" days, and in these, we should increase the consumption of proteins to optimize muscle recovery and maintain an isocaloric diet at the same time.
Apart from this, we must pay attention, as always, to hydration (it is already starting to get hot) and resume gut training, if during this quarantine we have lowered (as is logical) the consumption of gels and bars.
That is why here are the guidelines for the consumption of fluids and carbohydrates during outdoor training and tips for recovery and comments on other supplements that could help us in these phases:
Hydration:
Start drinking from the beginning, you know, don't wait until you're thirsty, thirst is an alert that tells us that we're starting to get dehydrated. Always try to drink a replacement drink like Isodrink & Energy because it also provides us with mineral salts that are essential for hydration. Aim to consume at least 500 ml of liquid every hour of training.
If the environment is hot and/or humid, the additional intake of a capsule of mineral salts (PRO Salt Caps) should be assessed.
Energy (carbohydrate intake):
The consumption of energy in the form of carbohydrates is essential for performance, as we already know, but in this case as the training is less demanding, the main aim should be to retrain the digestive system rather than maximize performance, which is why we have to gradually recover the intakes of 30, 60, 90 and up to 120 g per hour. To get there, you have to be strict and meticulous again with carbohydrate intakes and, therefore, with those of gels and bars.
Recovery:
As Roberto Cejuela pointed out, "muscle fatigue and therefore muscle recovery in this phase is going to be very important", so to optimize it both energetically and muscularly we must resort to a well-designed and quality recovery drink such as 3:1 PRO Recovery. On "Off" or recovery days, the possibility of incorporating a protein supplement, such as Sequential Protein, should be considered in a personalized way.
Performance-enhancing supplements, would they be necessary?
It is necessary to assess personally and individually whether a performance-enhancing supplement could help in this new "preseason". Supplements of this type that could be more interesting are HMB and Creatine. If you assess that your intake is necessary, it could be individually according to needs, that is, only take one of the two supplements. But they could also be taken together if deemed appropriate.
I hope that these tips will make you perform more safely, without overload or injuries and thus enjoy the different phases of the de-escalation to the fullest.
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AUTHORS
Pablo Felipe Martín (Chemist and technologist, expert in supplementation) and Roberto Cejuela (Coach of triathlon, trail running and athletics professionals)
