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Going the Extra Mile
by Kim Loeffler, 2004 Ironman National Champion
Going into the season, I had two goals; to
improve upon last years finish at both the Lake Placid
and Hawaii Ironman. I realized to do this I needed to
accomplish two tasks, train harder and recover faster.
Most athletes are aware that to achieve peak
performance you must train hard. However, hard
work is not the only requirement for success. Peak
performance is achieved through a balance of hard
training and adequate recovery. It is the rest period
where regeneration occurs and we get faster and
stronger. Without adequate recovery, peak
performance can not be achieved. Listed below are
some fundamental recovery strategies that have
become integral components of my annual training
plan.
- Hydrate well pre, during and post exercise. Opt for a sport drink with electrolytes and consume at least 16 ounces of fluid two hours before practice or competition and six to eight ounces every 15 minutes during training. After training, replenish with a 6-8% carbohydrate solution at a rate of or exceeding one pint for every pound of body weight lost.
- Replenish intramuscular glycogen stores that have been depleted during training within 20 min. post workout. Aim for 1-1.2 grams of high glycemic carbohydrates per kilogram of body weight each hour for the first 4 hours of recovery. Nutrition post workout will largely affect how you recover and feel during your next training session.
- Take 10 tablets of Master Amino Acid Pattern (MAP) 30 minutes before your workout and another dose of 10 tablets immediately following your workout. MAP supplies all the essential amino acids to maximize protein synthesis and speed recovery.
- Immediately after your workout, take a 10 minute ice bath. The cold water causes the blood vessels to constrict thereby draining blood from the legs and helping with the removal of metabolic byproducts such as lactic acid. When you get out of the ice bath, blood fills the legs delivering fresh oxygenated blood to the muscles and again pumping the muscle free of lactic acid. Tissues will heal faster and inflammation will be reduced. It’s torture, but you’ll be amazed at how good you feel the next day.
- Get a weekly massage, preferably on the evening of hard workout and the day before a recovery day. Massage facilitates the removal of lactic acid, histamines and other toxins form the muscles to promote recovery.
The formula for success is hard work plus optimal recovery. Going the extra mile in recovery tactics, not on the roads is what will take you to that next level. By adding the above recovery tactics to your training plan you will be able to train harder and longer and increase your chances for a personal best. Train hard, recover smart and peak performance will come!
-Kim Loeffler
Kim Loeffler is a Professional Triathlete, 2004 Ironman National Champion and member of the 2005 MAP and Timex Triathlon Team. She has been a MAP user since 2004. Additional sponsors include 180s and PowerBar.
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