QUICK-FIRE
such as how fast nerves conduct signals and pace of bloodflow.”
That’s not the end of it. And all because of chronotype. This is your sleep characteristic and is why some people feel more awake in the morning and some in the afternoon. This is known as the ‘lark’ and ‘owl’ syndrome with reportedly 10% qualifying as morning people, 20% night owls and the rest in the large spectrum in-between.
This is important as one study showed evening types can see performance levels drop by as much as 26% when training in the morning compared to the evening. It’s why some suggest morning larks peak around noon, in-betweeners around 4pm and night owls around 8pm. You’ll know which you are, but you can quantify your self-assessment more accurately by undertaking an online MorningnessEveningness questionnaire. James Witts
OUTDOORS INDOORS
Are there open-water skills I can practise in the pool? David Walters
The main thing to focus on is sighting. Try swimming individual lengths with your head up – keep your eyes focused straight down the pool on something. This’ll keep your head still, which will in turn keep your body straighter and more in line. The progression from this is to then to transition between head up and head down. Try swimming five strokes head up, five strokes head in the water. Your focus should be on minimal movement between each position. From here you can go to 10 strokes head down, one with your head up.
If you have a quiet pool, or are swimming as a club, do closed-eyes swimming to focus the balance of your stroke. Swim one length eyes open and count your strokes. Then repeat, with your eyes closed but stopping two strokes short. Swimming without touching the wall is good for practising open-water starts and turns, too. Beware of people around you as you move around a lane, though! Finally, you can perform drafting drills if you swim with a club or with friends in empty lanes. Practise getting as close as possible to other swimmers, in different positions. John Wood
A HIGH-FAT WINTER?
I’m looking to increase fat content slightly during the winter and cut carbs slightly. Would you recommend this? And what fats and foods should I look for? Simon Jones
Q(CONT’D)
What’s the role of insulin when it comes to fasted training? Fasted training’s designed to boost your fat-burning capabilities. High levels of carbs raises blood-sugar levels, triggering the secretion of insulin to remove excess sugar and store it within the liver, muscles and fatty tissues. High insulin levels prevents the metabolism of fat by inhibiting the hormone glucagon. However, when we fast, glucagon kicks in and we burn more fat. About an hour at medium intensity is the ideal start to fasted training, and no more than once or twice a week.
Can I train with a hangover?
It’s not ideal as you’re dehydrated already and, even with a regimented drinking strategy, you’ll be parched come the finish. Dehydration’s been linked with a weakening of the immune system so, if you insist on training, drink 500ml of water per hour, ideally with electrolytes, and don’t go out for longer than 90mins.
When did triathlon make its debut at the Olympics?
Back in 2000 on the opening day in Sydney, Australia. Forty-eight women kickstarted the 27th Olympiad with Brigitte McMahon taking gold. (McMahon would test positive for EPO in 2005 but denied taking it in Sydney.) Canada’s Simon Whitfield was the surprise winner in the men’s race.
Winter is the ideal time to focus on optimising technique and conditioning your body. The same goes for your diet. The ratio of macronutrients you eat really depends on training intensity so, in my opinion, your main focus should be on the quality and variety of the food you eat to support your health to help you start the new season strong.
Your primary source of fuel comes from carbohydrate, so it makes sense to reduce this if training less over winter. For moderate exercise it’s recommended to eat 5-7g per gramme of bodyweight. For a 50kg female this equates to 250g of carbohydrate per day. For moderate to heavy training, intake should increase to 7-12g. Focus on nutrient-dense foods such as fruit, starchy vegetables, greens like broccoli and chard, lentils, pulses and wholegrains such as oats, brown rice and quinoa.
Fat’s important for numerous reasons: it’s a vital energy source; it helps to absorb and transport fat-soluble vitamins, such as vitamins A, D, E and K; and it leads to healthy skin, nerve function and hormone production.
Over winter it’s a great idea to support your immune system with unsaturated fats such as avocados, nuts and seeds and oily fish. Try these hacks: sprinkle flax or chia on porridge, drizzle pumpkin seed oil on salads; fry with rapeseed oil; and eat salmon or sardines twice a week.
Finally, it’s fine to eat unprocessed saturated fats, such as natural yoghurt, eggs, butter and lean meats, but do so in moderation. Kate Percy
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