I'm training for my first triathlon (and have been for 18 months now thanks to covid delays, but I needed it!) which is taking place in 6 weeks time.
I'm pretty fit I'd say, cardiovascular system could be better but it's generally pretty good. I'm currently doing a lot of exercise, but the minimum for what's recommended for triathletes. Essentially one HIIT and one endurance workout for each discipline a week (6 sessions total) which works out as -
2 x run
1 x spin class
1 x open water swim and 20km cycle brick workout
1 x pool swim
.... And I'm knackered! I enjoy this level of working out, but I'm starting to get cloudy brain during the day and really need to gear myself up for the workouts. I don't feel like I'm overtraining, don't have any injuries or niggles and have been building up to this amount slowly over time.
I wanted to ask if anyone has any tips for nutrition, recovery techniques etc that will help me get through the next 4 weeks (2 week taper) and keep performing? I already sleep 9 hours a night, stretch and foam roll when I remember to. I'm thinking of incorporating a daily protein shake to keep protein high for recovery? Any advice would be greatly appreciated!
EDIT - thank you all so much for all of the recommendations and checking me!! I've realised that I'm.definitely undereating and plan to change that stat, as well as looking at iron levels. I also plan to take a deload week next week and really dial back the workouts to give me time to reset. I really appreciate your advice and have been reminded why this is such an awesome community![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
I'm pretty fit I'd say, cardiovascular system could be better but it's generally pretty good. I'm currently doing a lot of exercise, but the minimum for what's recommended for triathletes. Essentially one HIIT and one endurance workout for each discipline a week (6 sessions total) which works out as -
2 x run
1 x spin class
1 x open water swim and 20km cycle brick workout
1 x pool swim
.... And I'm knackered! I enjoy this level of working out, but I'm starting to get cloudy brain during the day and really need to gear myself up for the workouts. I don't feel like I'm overtraining, don't have any injuries or niggles and have been building up to this amount slowly over time.
I wanted to ask if anyone has any tips for nutrition, recovery techniques etc that will help me get through the next 4 weeks (2 week taper) and keep performing? I already sleep 9 hours a night, stretch and foam roll when I remember to. I'm thinking of incorporating a daily protein shake to keep protein high for recovery? Any advice would be greatly appreciated!
EDIT - thank you all so much for all of the recommendations and checking me!! I've realised that I'm.definitely undereating and plan to change that stat, as well as looking at iron levels. I also plan to take a deload week next week and really dial back the workouts to give me time to reset. I really appreciate your advice and have been reminded why this is such an awesome community