Expert Advice for XTERRA Training
With the 2018 Fedhealth XTERRA Grabouw just around the corner on 23-25 February, XTERRA Ambassador and former XTERRA age group World Champion Natia van Heerden shares some essential training and nutritional tips that help her get through three-hour training sets on top of eight-hour work days.
When it comes to training for a big event like the Fedhealth XTERRA Grabouw, experienced triathlete Natia van Heerden says it is essential to get the basics right in your training and nutrition, so that you arrive at the start line in peak racing shape. For that reason, she always makes sure to tick these items on her list:
• Always take one day off training per week.
• Listen to your body! If you’ re too tired to train, skip the session.
• Try to get at least seven hours of sleep. That’ s when your body rebuilds muscle.
• Look at the course and route profile— the hills, distances, elevation, etc— and tailor your training accordingly.
• Swim in the mornings, you are more likely to skip an afternoon swim compared to a bike or running session.
• Swim in your tri-suit / two-piece to make sure it doesn’ t chafe.
• Train on the bike with which you’ ll race.
• Run every second day to prevent injury.
• Don’ t increase your weekly running mileage too quickly. Studies have shown a 10 % increase per week will reduce your risk of getting injured.
• Stretch after every workout.
“ Mondays are good days to take off, because it’ s usually a busy day at work, the kids have to go to school, groceries are needed, etc. Don’ t overcomplicate a Monday with a training session as well. Your body needs a day to rest and recover from the weekend’ s
30 training,” says ISSUE Natia 103. FEBRUARY 2018 / www. modernathlete. co. za
Food for fuel
Having trained as an executive chef, Natia also has a specific meal plan that she follows to complement her training, especially given that she often trains twice a day in order to cover all three disciplines of triathlon.“ I don’ t usually eat a big meal before a morning set, but a smoothie bowl is easy to make and quick to eat in the morning before( or at) work. I buy a whole lot of bananas and let them ripen, then I peel and bag them in ziplock bags, and keep them in the freezer for smoothies!” she says.
“ I eat my main breakfast around 9am, after my morning training session is done and the smoothie has worn off. It’ s mostly eggs, avocado and goat’ s cheese( or any cheese) on toast. These ingredients are great for muscle recovery and will satisfy any cravings you might have. Add bacon or salmon if your budget allows, but keep it simple.”
Another piece of advice she shares is that it’ s very important to eat something within 20 minutes after a training session, and she says chocolate milk or milkshakes are not ideal, as they contain a huge amount of sugar and fat. She therefore prefers healthier options as recovery snacks:
• 1 / 2 avocado, 1 / 3 log of plain goat’ s cheese, on any crackers.
• Sliced mango, plain yoghurt, a sprinkle of dark brown sugar and some cinnamon powder.( Cinnamon is very good for reducing inflammation.)
• A banana with a ButtaNutt squeeze pack.
• Enduren Recover drink mixed with full cream milk.
“ One final piece of nutritional advice is to try avoid heavy foods that contain red meat the night before a morning run, because that may leave you feeling heavy and sluggish,” concludes Natia.
Images: Courtesy Natia van Heerden