Trip-Tips

I am receiving so many great questions! Thank you. I have recently improved my site so that I can more quickly post answers here so please keep sending them via email.

Avoiding the sick bug

[update: December 21, 2006]

My question has to do with health and nutrition. After wearing your body down for these races, what kind of supplements, nutrition, etc. do you focus on to prevent yourself from getting sick? I find the recovery phase to be most important and have recently gotten sick following the Chicago marathon that affected my triathlon training. Because you can’t afford to get sick for a week, what kind of things do you do to help your immune system? I already focus on fruits, veggies, and aim for 8 hours of sleep a night.

-Shannon S.

Hi Shannon,

This is a great question and as a an athlete this is something you do have to be especially cognisant of. The 8 hours of sleep a night is great. I also eat a large grapefruit daily (peeled as if it were an orange), take Alive! whole food vitamins twice a day and also use EmergenC in my water a few times a week. These things keep me from getting sick very often. Another thing, most importantly but the hardest mentally is- if you feel like you are coming down with something, nip it in the bud by cutting off the training and resting instead. You aren’t going to do yourself any favors but gutting out a workout while driving yourself to the sick bed for the next week! I am still working on this one myself….hope this helps.

Ice Baths

[update: December 08, 2006]

I saw a pix on your web site of you in an ice bath. How often do you use them, and for how long? Are some times more appropriate to take one than other times?

Thanks, Benjamin

HI Benjamin, I should be taking more ice baths than I do because they are an excellent way to a speedy recovery. I always try to do one after a hard race…usually filling up the tub from the ice machine in the hotel. My problem is that I feel so cold! I remedy this by wearing a hat and warm sweatshirt while in the bath. 20 minutes is a good amount of time to get your muscles nice and iced down. Ideally if you have the facilty for a contrast bath, that is even better. Hot water for 10 minutes, cold for 10 and repeat the cycle several times. If you have access to them, the more often the better, especially immediately after hard workouts and races.

Weight Training

[update: July 26, 2006]

Can you give us a little insight into any weight training you do? I’m a relatively newbie triathlete. I love to lift weights, but understand that bulking up isn’t exactly the best for my triathlon training. I’d be interested in hearing what (if any) weight training you do. -Ben

Ben, I do most of my weight training in my off season, but even during season, unless I am racing a lot I try to get into the gym once or twice a week. I focus mainly on core (very important for injury prevention and stabilization), lats, shoulders, biceps, triceps, quads and hamstrings. My favorite exercises outside of core exercises are shoulder circuit( 4 types of shoulder exercises w dumbells), lat pull down, leg press and squats. I never lift heavy weights but usually do 3 sets of 15-20 reps, making it more of a cardio/strength endurance workout.