ASK THE DON
When do you train? I train in the evenings but it affects my sleep, which I know is imperative to one’s wellbeing. How much sleep do you get, and do you do anything to aid it?
Iguess I’m very lucky as I can train anytime of the day, plus I can mostly train anywhere in the world. But it’s still all about performance and getting the best out of my body at all times.
FAMILY FIRST
I tend to swim early with the Loughborough Uni/ITU squad – I’m twice the age of some of the young guns, I love it! Then I ride or run in the day and try to be finished by 4pm, especially in the winter. I might do a super easy jog on Zwift and my treadmill after 4pm, but then it starts to eat into family time after school, or if I have to play ‘Dad taxi’ to swim training, hockey, football or running with my kids, Matilda and Hugo. I should get a black cab, like most parents with active children!
As an age-grouper it blows my mind, and most pros’ minds to be honest, how you all manage to work, train and then have a life outside of triathlon. The juggling act and time-management skills are seriously impressive, especially over the winter months when daylight hours are short and most people are at work during them.
MAXIMISE EACH SESSION
If you’re training for any triathlon, it’ll usually require some early-morning sessions and some after work. It’s about fitting those sessions in with your coach, if you have one, and your weekly routine to maximise the effectiveness of each session.
LISTEN TO YOUR BODY…
…And I don’t mean with just the main set, the working hard, but all the time. Jumping on the turbo or going for a run at 9pm is not ideal. It might have to be done once a week, but no more, because you’re going to mess yourself up with the lack of sleep, or rather the lack of quality sleep. Recovery after this will be not optimal, as eating that late just isn’t good for you.
GET UP EARLY IN THE WINTER
In the winter, I’d say it’s better for you to try and get up early to get a session in. But really make the most of that time. Silly, small things, such as filling your water bottles, can be done the night before; have the bike set up; have your packed lunch ready the night before. Wake up, drink coffee (of course), hydrate, maybe have a small snack, then do the session. Yes, it might mean an early night the night before, but when the session is done, wow, you’ll feel so much better.
IMPROVE YOUR SLEEP
Sleep is key: the body needs it and recovers best when you’re sleeping. It beats massage, compression boots, protein shakes… it’s golden. Even small things, such as making all the sleep hours count, a comfy mattress, an amazing pillow (I still travel with my own pillow so at every hotel at least I know I’ll be comfy! Unless I’m staying at the Four Seasons of course!), can make the difference. As can the right temp, black-out blinds (I bloody love them) and even a pair of good ear plugs. You could even try CBD oil (I take it twice a day, it’s amazing stuff), maybe meditation music or a sleep app. I know all these things sound boring, but an extra 30-60mins of quality sleep can be worth their weight in watts or personal bests – trust me!
I try and go to sleep early – 9:30pm is a late night for me – and I’m an early riser, having swum early mornings from the age of eight. I’m always the first one up, having coffee by 6am everyday – that’s my metime, it sets me up for a good day.
PLAN AHEAD FOR EVENING SESSIONS
When training in the evening, take food with you so you can eat asap after the session and not having to wait until you’re home. Also, make sure you’re fuelled for the evening session, not still relying on your lunch to get you through. Keep hydrated big time, regardless of training or not.
DON’T BEAT YOURSELF UP
Recovery and looking after your body is vital, not just after the bigger, crazy sessions, but every day. Remember, if you miss a session don’t try and double up the next day. It’s gone, forget about it. It happens to the best of us, so don’t beat yourself up over it.
Training hard is not about smashing yourself, it’s about listening to your body and all the metrics you take to make you (not your mate) a better athlete. It’s a balancing act, and age-groupers have it way harder than us pros, trust me. Much respect!