Factors in our control to gaining health and getting faster
There is no shortage of reasons to be upset these days and we all could use a modicum of escape from the hangover that is 2020. The year has been loaded with land mines that meet us both mentally and physically as athletes. In this coaches corner we discuss factors that are within your control to help you not only achieve your goals in 2021 but keep your sanity.
Your diet - lets talk about it!
-Watch your snacking habits. Are you eating enough? Too much? Rather than graze through low quality snacks during your day, you should find more complete and solid meals that are minimally processed.
-Studies have found that those who consume processed foods have a higher chance of depression and anxiety.
-A better “light” snacking option may be Greek yogurt, kefir veggies, fruit or cottage cheese. Probiotic foods such as tofu, miso kimchi and pickles. Needing a starchy carb based snack? Bread is ok! Make sure it’s slower burning and baked with fermented flour that contains good bacteria. Fruit is king…! Snack on these to get a better mood and body composition.
Watch what you take in before bed
-If you’re are eating larger meals before bed you may find it more difficult to sleep well and longer.
-Your body will heat up overnight to digest your food and can make it difficult to cool off or stay warm.
-Drinking alcohol before you sleep? Many believe that alcohol can help them fall asleep but in fact it will disturb your sleep patterns so that you are less likely to get the restoration you desperately need as an athlete.
-Try to time your water earlier in the day so you don’t have to wake up to go the bathroom at night.
Limit the time you spend on social media - take in social community
-Research has shown and suggests that social media platforms such as Facebook and Instagram can lead to depression and anxiety.
-Limiting the total amount of time to no more than 10minutes per day can help you clear your mind and still stay in touch. Our Tristar Athletes community is a curated network of like minded athletes that cuts down on negative chatter. A sense of connectivity is purposeful and especially helpful when applied to the overall community of your athletic well being.
Your training
-Overall our training keeps us grounded and is something in our lives that we can find to be predictable in a more uncertain world.
-A single training session is enough to increase levels of brain hormones that create an endogenous “opiod” aka the runners high! These little reboots are what we use each day to gain fitness and stay mentally fresh.
-What about a rest day? You can always go for a walk or easy spin. If you have access to a pool that’s also a great way to stay relaxed and still recover on days when your body needs a recharge.
-Hard sessions? We relish them and fear them as athletes; put yourself in the right position before you undertake them. If you are dreading a session simply skip it or move it to a day when you are more physically and mentally fresh. Your body will derive more benefits this way.
Dont skip or skimp on lunch
-Avoid being “hangry” and eat up! Eat breakfast like a king, lunch like a prince and dinner like a pauper.
-This is especially true if you intend to do a training session later in the day or early afternoon.
-If you intend to not workout in the afternoon then certainly eating light will be a solid strategy.
-You may miss the ability to perform and enhance the specific energy system your coach is calling for in training if you decide to under-eat.
-The office salad diet; Dont opt to eat low carb lunches that leave you energy deficient. You should opt to eat slow burning high quality carbs at this meal and push your low-er carb approach to the evening.
Practicing empathy
-In both life and training; giving yourself some cushion for mistakes and “life” that comes your way can help you keep a longer term vision of your training and racing goals. Even within your training sessions, know that one session is minimal in the grand scheme of things.
-The long game; Don’t get bogged down with each training session and worry that you are not at your destination when you’re currently driving down the road. Each day you make progress and some days its positive and as good as usual and other days not so much. Taken as one long continuum is what endurance sports is all about.
Its not easy to always find your way in the short term, heck anything worth doing with a payout usually takes dedication. We find within our athlete ranks that those who remain vigilant and consistent in their applied approach, achieve their goals and find happiness on their own terms.
Stay positive and go long.
The Tristar Athletes Coaching team,