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