Lesson 3: Nail The Basics: Consistency, Nutrition, Recovery

Nailing the basics in triathlon is not as simple as it sounds. There are so many moving pieces when it comes to this sport’s lifestyle that it can become quickly overwhelming. If you break the three sports down though into the essence of sustainability, you end up with three key parts you will need to get a handle on no matter what life throws at you to make this a lasting and healthy lifestyle. And ultimately, become the best at the sport that you can become.

Consistency. Nutrition. Recovery.

This may look like a length post, but it is divided in an outline format for better referencing. I want to give you some useful take a-ways which will help you get better at managing the basics. I have picked out my top five rules/approaches:

My Top 5 for Consistency

  1. Discover your language for motivation and procrastination
  2. Schedule: figure out what type of planner works for you and keep track. Are you underestimating the time it takes to prep for your rides? Add buffers. For me, I usually need to add a 30-minute buffer. My favorite tools for scheduling and keeping track of all moving pieces in the sport and my life:
    1. Bullet Journal
      1. Analog: collect all notes, journals, quickest form of entry.
      2. DayDesigner (feminine)/DayPlanner (masculine options)
        1. Analog: Zen Like experience. Feminine. Ritual
      3. Outlook/iCal
        1. Digital. Flexible. Accessible. Compatible with your work.
      4. Tony Robins RPM
        1. Big Picture Planning. Found this to be useful for yearly goals and keeping the compass set. Tony Robins approaches planning slightly different in the sense that he focuses on result and purpose. So instead of writing down a quantifiable goal, he focuses more on what will the result look like and what is it’s purpose.
  3. If possible, work with your natural energy rhythms. Take note during the day when your most productive hours are and fit your workouts into this time.
    1. http://www.asianefficiency.com/habits/hero-mode  

           4. Set realistic expectations and know your limitations. If energy is not there to do the whole set, it is better to just move and be active, then not start the session at all. This will leave you feeling better about yourself and far less like a failure. Read Blog Post Here

           5. Develop OCD habits and learn how swimmers, cyclists and runners think. Then adapt some of their strategies.

    1. Get organized. Read Marie Kondo “The Life-Changing Magic of Tidying Up” Do it. Just…do it.
    2. Swimming Mindset (still working on mine)
    3. Cyclist Mindset
    4. Runners Mindset

    My Top 5 for Nutrition

    1. Just because you are training now doesn’t mean you get to eat everything and anything. Lean in: Don’t just listen, but learn, question and engage with the nutrition information you hear. Find a nutritionist that can help you find a way. But also be aware here, that not all nutritionist are created equal. For starters, you are putting your body through a lot of training which causes inflammation and requires ample nutrition to repair, so you have to eat accordingly. Don’t just take supplements because you read it online, find out what you need by getting blood work done. I have worked with two major approaches in Nutrition for this sport. They both have been amazing for different reasons.
      1. Metabolic Efficiency http://www.metabolicefficiency.org/
        1. I worked with Bob Seebohar for almost two years. He was simply incredible in helping me get organized and strategize about my nutrition. I learned all the tools to feed my body properly for health and this sport. Back in 2015 I wrote a post about it.
      2. Metabolic Type Nutrition
        1. The basic idea is you are either: Fat/Protein, Carbohydrate or Hybrid Metabolism. http://www.pfcnutrition.com/
        2. I have been working with Philip Goglia for about a year now and it has been a very satisfying approach. In short, the added carbohydrates actually feel appropriate. Turns out I am a hybrid type.
      3. Cookbooks: Figure out quick recipes that can be cooked in batches. There are a few “rule of thumbs” Here is my latest recipe that I usually cook on sundays that can last me for 3 days for lunch servings 
        1. Starches: Cut sweet potato/potato into chunks, wrap in aluminum foil, salt pepper and some olive oil and put it in the oven. Do this in the morning when you are making your breakfast. You can make enough to last you all week!
      4. Invest in glass tupperware. That way, you can heat it up, and/or you don’t feel like you are always eating/drinking out of plastic.
      5. Know Your Fatty Fish for Inflammation fighting properties: [1]
        1. Group I: mackerel (1.8%), lake trout (1.6%), herring (1.5%), sardines (1.4%), albacore tuna (1.3%), salmon (1.1%)
        2. Group II: halibut (0.6%), river trout (0.5%), catfish (0.4%)
        3. Group III: cod (0.3%), snapper (0.2%), tuna packed in water (0.2%)

    My top 5 for Recovery

    1. The best foam roller is the one you actually use.
    2. The best recovery tool is the one you are actually going to use.
    3. Schedule massages like you schedule your workout. Make it part of TrainingPeaks
    4. Invest in Normatec Boots. Keep them plugged in and use them. 20 minutes is enough!
    5. Learn about inflammation and then do something about it! Like Tumeric, Rhodiola and Krill Oil.


    (1) https://www.drdavidwilliams.com/best-fish-for-omega3s