YOUR TRIATHLON QUESTIONS ANSWERED
GOODBYE CARBS, HELLO SPEED?
Q Does the keto diet improve performance? – Robert Williams
A A keto diet is effectively a high-fat, low-carbohydrate fuelling plan. What’s the theory? Well, the body relies on carbs as its primary source of energy, which is in the form of glucose. Without carbs, the body adapts by converting fat into ketones in the liver, which are used as an alternative energy source. This process is called ketosis, and for the body to adapt, fat intake needs to make up 80% of the diet, while carbs are restricted to less than 50g a day (equivalent to two slices of bread).
This is intriguing to endurance athletes because if you can rely more on fat for fuel than glycogen, you’ll tap into a huge store of energy. Glycogen – how the body stores carbs – maxes out around 1,600-2,000cals. Compare that to just 1kg of fat, which stores 7,700cals, and you can see the appeal. Beyond tapping into more energy, proponents say a keto diet improves body composition, too.
In theory, it’s tempting. But does the science stand up to endurance-boosting scrutiny? Yes and no. Research has shown that following a keto diet increases fat oxidation at higher percentages of VO2max compared to a higher carb diet – which could mean working harder for longer – but there’s little evidence that this physiological adaptation transcends to performance improvements. That compares to a morerounded diet, featuring carbs, that does show performance improvements.
There are potential physical downsides, too. The diet relies on fat foods, including meat, poultry, cheese, eggs, cream, avocado, oils, nuts and seeds. All carb foods are excluded, including grains, cereals and starchy vegetables such as potatoes, as are legumes including beans, pulses, and lentils. Vegetables are generally limited to salad vegetables and greens, while acceptable fruits are limited to berries. It means you could miss out on valuable vitamins and minerals, so you should take a multivitamin if on keto. You can also feel sluggish in training.
A better approach might be a periodised one where you intermittently train with a low glycogen availability. This isn’t the same as ketosis because it’s a short-term depletion of carbohydrates done periodically. However, it will boost fat metabolism, which can spare glycogen stores for critical high-intensity race periods. Training before breakfast once a week is a good place to start. – Rob Hobson
BREATHE EASY
Q How do I use a swim snorkel correctly? – Sarah Norris
A Using a snorkel can be an invaluable tool in a triathlete’s arsenal as it’ll help you focus on your skills without having to worry about breathing technique. It can also help you improve your technique by letting you feel how smooth you can swim without breathing. For some, using a snorkel can even help to alleviate shoulder problems.
The problem is that there’s a very real chance that water will enter your snorkel. The key is to get all of the water out. That’s achieved by forcefully blowing out all of your air. Start in shallow water and practise letting the snorkel submerge and then clearing the snorkel. Practise with a full snorkel, practise with a half-full snorkel and practise where there’s just a touch of water. All require a different type of blowout.
More than any other time, you’re most likely to inhale water after pushing off the wall in the pool. This is almost guaranteed to happen if you’re performing tumble turns. Not only will your snorkel fill with water, but you’re holding your breath for an extended period of time. In spite of your need for air, you need to be patient and really blow hard to clear the snorkel, ensuring that when you do breathe you’re getting air instead of water.
Whenever you’re using a snorkel, assume the worst. Assume that the snorkel has water in it and exhale hard to completely clear the snorkel. Likewise, breathe in with some degree of hesitancy, just in case there’s still some water in the snorkel. Doing so will ensure that you’re getting the air you need. – Andrew Sheaff
YOUR QUICK-FIRE QUESTIONS
Q How can I stop the bonk?
A One idea is to ensure your glycogen are levels topped up. You must consume around 7g of carbohydrate per kilogramme bodyweight in the 48hrs prior to a long ride. That’s around 560g of carbohydrates (2,240cals) for an 80kg triathlete. These carbohydrates should come from slow-releasing foods rather than rapidly absorbed sugars like sweets and cookies. Wholegrain brown rice, sweet potatoes and cereals are better alternatives.
Q What’s the most efficient run cadence?
A It’s been shown that running with a slightly higher cadence is more efficient, so should you do the same on the bike? Maybe. There’s an argument that running stresses your muscles much more than the swim and bike, so go high on the bike to stretch your heart and lungs more than skeletal muscle. Then again, mesomorphs (those with a muscular body type) might naturally pedal low in a high gear. The solution is to play around with both in brick training and see how the changes affect not only time, but also heart rate and how you feel.
Q How can I fast track my swimming?
A There’s no über quick way to improve any facet performance, especially a technique-heavy sport like swimming. You see, whether you’re a beginner or experienced, consistency rules with any skill or fitness development and swimming is no different. In fact, studies into Olympic winners suggest long periods of injury-free training is key to winning gold. You might not be aiming for the top step of the podium but you’re aiming to swim faster. But what if you miss some sessions? Well, six-time Ironman Hawaii winner-cum-coach Dave Scott asks his athletes to write down their day’s workout time but also an alternative time in case life intervenes. Try it and see how you get on.
Q Can you offer downhill running advice, please?
A Uphill running writes many a benefit-led headline but what about downhill? With the right technique, there are further time savings to be had… Downhill running is counterintuitive as you should lean forward slightly. It’ll send your hips over your ankles, so less impact and less braking momentum. You have a natural wider arm action when running downhill. But we believe in going with the flow. Let your arms ride close to your sides, to bang out their rhythm like drumsticks, rather than acting solely as stabilising aids. On steep descents, keep it playful; change angles all the time and slalom, dropping your hips on the bends. This will put less strain on your quads. Skip, jump and dance downhill, and let the body feel playful relief.
Q What’s the best way to store my triathlon wetsuit?
A Firstly, make sure it’s clean by rinsing with non-chlorinated cold water. Then turn inside out to dry. You can buy ‘wetsuit hangers’. Store in a cool place out of sunlight.
MONTHLY FURNACE
Q Do you burn more calories on your period? – Gayle Whittaker
A For some, periods feel like the body is going through the wringer. Monthly menstruation can take a lot out of the body, and come with a string of PMS (premenstrual syndrome) grievances like cramping, bloating and fatigue.
Surely all that burns more calories, right? There must be a reason why we’re reaching for the chocolate more during this time of month – we need energy! Actually, that’s not strictly true. Science has found no link between the menstruation period and an increase in basal metabolic rate (how many calories you burn at rest per day). In fact, the opposite could be true – if you suffer with painful periods then you’re more likely to dial down on the exercise and reach for the comfort foods to get you through.
While it’s important to listen to your body, some studies have shown that the follicular phase (during a period up until ovulation) is when you’re most primed to do intense and high-impact exercise. This is due to a rise in oestrogen, causing the body to have a higher pain threshold and be more primed for hard efforts.
The long and short of it? Sadly, the body does not naturally burn more calories when you’re on your period. But doing light exercise when possible could be beneficial in relieving painful period symptoms, and some may even feel more able to do hard sessions.
Hormonal fluctuations can also do a number on mood when you’re on your period, so above all remember to be kind to yourself during this time. – Kate Milsom
HALF ON A DOUBLE?
Q Can you train for a 70.3 on one workout a day? – James Robertson
A You can but, as training is cumulative, you may need to start training earlier than a standard plan to give you more time to build. The make-up of the different sessions should depend on your strengths and weaknesses. For example, if you’re an excellent swimmer, you may choose not to train your swimming in the first 75% of your plan to allow you to focus on weaker disciplines.
It’s also worth recognising that sessions and blocks of when you can train are two different things. For example, you could use the time block for two sessions. This would maximise the training you do in a 60 or 90-minute session. A coach will be invaluable in helping identify how to prioritise your sessions more than a plan could. Doing two sessions per day increases the training load and arguably performance by decreasing the time between training and consolidating adaption.
All plans should advocate the minimum training dose for maximum effect but removing sessions will reduce your possible performance. One session per day will likely mean you have more time to recover, so if you’re injury prone, are an older athlete or need longer to recover, you may consider fewer sessions in a week. If you have the time to do two sessions per day and recover, this will likely yield better results but may add a risk of injury, especially for busy people.
To summarise, following a plan with one session a day will be enough for a 70.3, but you may need to consider starting it earlier and compound the sessions to maximise your time. However, a coach will ensure you only do specific sessions and would be your wisest investment. – Philip Hatzis
Need advice or help with any aspect of your multisport training and/or racing? Simply send an email to coaching@220triathlon.com for a chance to be featured.
THIS MONTH’S COACHING PANEL
ROB HOBSON – Goodbye carbs, hello speed?
Rob is a registered nutritionist, consultant, writer and published author.
ANDREW SHEAFF – Breathe easy
Andrew is a swim coach at the University of Virginia, the reigning NCAA champions.
KATE MILSOM – Monthly furnace
Kate’s 220’s staff writer and a keen endurance athlete. She’s also bikepacked across Europe solo.
PHILIP HATZIS – Half on a double
Philip is a BTF level three-qualified coach who’s taken many of his athletes to world and European championships in all distances.