Fortunately, I was able to take a few days off during Week 7 to allow my bruised hip and cracked rib to heal. Now that I've been able to train at full strength, I've once again found the gains I was seeing a month ago.
Coming into the second 10 week phase of my Ironman training, the "Build" phase, I truly feel my body is ready for the increase in time commitment that's on the horizon. One of the reasons that I feel so enthusiastic and confident 10 weeks into my training is, I've always taken my recovery days very seriously. Going back to my marathon training, when the schedule called for a rest day, I rested. No questions asked. That training theory has transferred over well into my triathlon training and I'm fortunate to have always heeded the advice of others regarding rest.
I've read hundreds of articles and books, watched videos, and listened to many other endurance athletes all emphasize the importance of rest and recovery. Rest in endurance sports is the key to growing faster, stronger, and more powerful, just as it is in any other physical sport or activity. Your body cannot adapt and grow without recovery.
One of the ways that I accomplish an adequate recovery is eating the right foods after a hard workout, long run, or long bike ride. Consuming the correct ratio of protein, carbohydrates, fat, and sugar immediately following a intense workout promotes muscle growth and glycogen storage. Recently, there's been a movement emphasizing the benefits if chocolate milk as a recovery food. In an article published by Runner's World magazine in 2013, they state that "chocolate milk naturally has a four-to-one carb to protein ratio, making it a logical drink to consume post run or workout." Personally, I felt it was a marketing campaign at first but, after testing it out myself I can attest that I feel 100% better after run or ride when I drink a glass of delicious chocolate milk afterwards.
The other staple of my recovery food arsenal, I seriously have to thank my sister Laura, a fellow endurance athlete and marathoner, for. The "Runner's Banana Boat" is a great after workout snack that combines all the essential nutrients needed for proper recovery. The recipe cannot be found anywhere online because, my awesome sister created it herself. Here is the recipe...
The Runner's Banana Boat:
Ingredients:
1 large banana
1/4 c creamy peanut butter
1 tbsp. honey
1/4 c granola
Directions:
1. Soften the peanut butter and honey in the microwave. 20-30 seconds should be sufficient.
2. Stir to combine.
3. Peel the banana and coat it with the peanut butter mixture.
4. Sprinkle granola on all sides of the banana.
5. Set on wax paper and put in the fridge for 10-15 minutes.
6. Eat immediately after running and be totally satisfied.
As with chocolate milk, the Banana Boat recipe has an approximate 4:1 ratio of carbs to protein, making it a great recovery food. Although the caloric value may scare of few "calorie counters" away consider this, the average amount of calories burned from a 2+ hour run is approximately 1653 (At a 9:00/mile pace). In addition, it's freaking delicious.
The Runner's Banana Boat:
Ingredients:
1 large banana
1/4 c creamy peanut butter
1 tbsp. honey
1/4 c granola
Directions:
1. Soften the peanut butter and honey in the microwave. 20-30 seconds should be sufficient.
2. Stir to combine.
3. Peel the banana and coat it with the peanut butter mixture.
4. Sprinkle granola on all sides of the banana.
5. Set on wax paper and put in the fridge for 10-15 minutes.
6. Eat immediately after running and be totally satisfied.
Relevant Nutritional Info:
Calories 679, Fat 37g, Sodium 176mg, Potassium 487mg, Carbs 78g, Fiber 9, Sugar 44g, Protein 18g
As with chocolate milk, the Banana Boat recipe has an approximate 4:1 ratio of carbs to protein, making it a great recovery food. Although the caloric value may scare of few "calorie counters" away consider this, the average amount of calories burned from a 2+ hour run is approximately 1653 (At a 9:00/mile pace). In addition, it's freaking delicious.
Just like any recovery drink or food, I always try and eat my Banana Boats within 30 minutes after finishing my workout. Although, the benefits can still be achieved by eat/drinking up to an hour after your run or ride. For those fellow endurance athletes reading this blog, next time you finish a hard run or ride, whip yourself up a Banana Boat and a glass of chocolate milk, and enjoy the benefits of tasty recovery! You surely will not be disappointed.
Guess My Finish Time Week #11 Progress
Swim 100 Meters - 1:48
Bike Average Speed - 18.1 Mph
Run Average Pace - 8:17/Mile
(**Average AG Finish Time ~ 2.5 - 3 hours**)
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