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AP's training tip # 3

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Training tip # 3

Don’t be afraid to take a day off when you need one. Following my previous post on discipline, many would think discipline means training must come first. Everyone I am training has one full rest day each week, usually Monday. This is not only physically beneficial, it’s psychologically beneficial because it’s a break, it prevents staleness, boredom. Not many employers will work their employees seven days a week, if they did, they’d risk burning them out.

So often when I start a new athlete when I look through their recent training history, I see that they have had a minor illness, a cold or sore throat every 4-6 weeks. They just get going, put in a couple of good weeks training, then they’re sick again, losing a few days.

I look at the number of weekly hours they average over a 2-3 month period. It may only be 8-9hrs a week, I  ignore the 16-18hr weeks they put in before they got sick, because these are most likely the problem. You can’t just come into this sport, start training for an Ironman and start averaging 16-20hrs a week training, especially if you’re no longer in your twenties. You’ll gain more in a year averaging a consistent 10-12hrs a week than a stop / start program where you do two big weeks and get crook for the next two weeks.

To race well good health has to be our greatest goal, you can’t get an unhealthy body fit. Good health is not just the absence of illness, I’m talking sparkling good health. A look that radiates good health. Anyone who has met Dave Scott, he’s the best example of radiant good health you’ll find in this sport.

The formula I have worked out that suits everyone from beginners to experienced pros is

·        Get your diet sorted – have protein at every meal – increase your vegetable intake (50-60%)

·        Make good health your number one priority (not training hours)

·        Take supplements – we’re asking our bodies for unnatural amounts of work and repair – they need super nutrition

·        Have one full day off each week – you’ll stay in the sport longer and you get faster

·        Make each fourth week real easy – focus on technique rather than volume

·         Read my Home Remedies doc – this is what I post to my athletes

Home remedies for athletes

Often dodging a cold can be as easy as taking a day off when you really need it – being aware of the first symptoms and taking action rather than training on, can help prevent the loss of a week or two of training.

·        Have a bottle of zinc lozengers in your cupboard to suck on at the first sign of an itchy, dry throat or sniffle. Carry these with you when you fly to a race, sucking on them while flying can’t hurt. There are lots of germs being circulated through the cabin.

·        Your standard daily intake of omega three oils, vit C and a multi vitamin will help support your immune system

·        Taking colloidal silver (available from the health food store) during a cold or flu can help the body fight off the infection. One dessertspoon in a little water gargled and swallowed can help sore throats.

·        If someone close is sick but you have not yet caught the illness, taking “Inner health” (pro-biotic from the health food store) will boost immunity – also for any stomach bugs – take inner health three times a day for a couple of days – works just about every time without anti biotics. If you have had a course of anti biotics for any reason – take inner health for two-three days to repopulate the stomach with pro-biotics and reload the immune system.

·        Eating garlic, chillies, ginger, cloves all help boost the immune system

·        Once you have a cold, eat well cooked hot foods rather than salads.

·        Vitamin C can be taken in doses as high as 1,000mg every three hours.

·        Your multi vitamin will contain some zinc but it doesn’t hurt to increase the dosage of zinc when training hard, particularly in cooler months.

·        At the first signs of a cold coming on we reduce training load, increase garlic and vit C intake, get to bed early and don’t overeat, eat light well cooked meals – soups are great – a chicken soup with lots of garlic and as much chilli as you can handle is good. 

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Thanks for posting this AP - good stuff and much appreciated.

Your recommendation of colloidal silver - a quick google on this one shows it to be quite controversial - anything and everything from a miracle antibiotic alternative to a snake-oil quackery  health-risk with no benefits at all.  What is your take on this?

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9 hours ago, AP said:

   Vitamin C can be taken in doses as high as 1,000mg every three hours.

Whilst I have no issue with most of what you've said, I think this bit could be unwise - you're suggesting up to 8,000mg per day. 

 

Very high doses of vitamin C are known to cause gastric discomfort and diarrhea, and this is the basis for the current upper tolerable daily intake limit of 2,000 mg for adults.

More limited, but concerning, evidence suggests problems with daily doses of just 500 to 1,000 mg of vitamin C. (Keep in mind that the recommended daily intake of vitamin C for adults is only 75 mg to 120 mg, with an additional 35 mg for smokers --  see the RDAs for details). 

For example, while long-term, low-dose supplementation with vitamin C may help to prevent cataracts, high doses may actually increase the risk. Taking several hundred milligrams of vitamin C daily may also hamper some of the benefits of endurance exercise, as has been found with high doses of other antioxidant vitamins and supplements, such as vitamin E and resveratrol.

High doses of vitamin C may also reduce the effectiveness of certain medications, and increase the risk of liver damage when taking high doses of Tylenol. They may also interfere with tests for cholesterol and blood sugar, and for blood in the stool. 

Individuals prone to developing kidney stones or with defects in metabolizing vitamin C or oxalate should also limit vitamin C from supplements. 

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Days off are debateable - I dont take them and and dont think they are healthy generally. Every day training and exercise/movement is how we are wired. Can see the reason why they are helpful but weekly is not conducive to performance at the pointy end.

No one should be giving medicinal, chemical and biological advice without tertiary qualifications and industry experience.

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4 hours ago, Pete said:

Thanks for posting this AP - good stuff and much appreciated.

Your recommendation of colloidal silver - a quick google on this one shows it to be quite controversial - anything and everything from a miracle antibiotic alternative to a snake-oil quackery  health-risk with no benefits at all.  What is your take on this?

We have been using it for years as the first line of defence - when symptoms first appear - I expected questions on this - but if anyone's worried just don't take it

On the vitamin C - just don't take it 😏

When Duncan Armstrong was training for the Olympics I knew his mother - she told us Lady Cilento was his doctor and to keep his immune system up to Laurie Laurence's training regime she had Duncan taking 15,000mg per day - look up Dr Linus Pauling's views on vit C therapy 

But seriously I'm not telling anyone to do what I do - do whatever you want - but don't make this into a debate about the benefits of colloidal silver or vit C - I only posted this as an idea of what others do 

Edited by AP

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7 minutes ago, Coach@triathlon said:

Days off are debateable

Everything is debatable 🙄 I haven't got all the answers - there are many right ways and many wrong ways - I have stumbled across something that works for lots of people

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7 minutes ago, AP said:

We have been using it for years as the first line of defence - when symptoms first appear - I expected questions on this - but if anyone's worried just don't take it

On the vitamin C - just don't take it 😏

When Duncan Armstrong was training for the Olympics I knew his mother - she told us Lady Cilento was his doctor and to keep his immune system up to Laurie Laurence's training regime she had Duncan taking 15,000mg per day - look up Dr Linus Pauling's views on vit C therapy 

But seriously I'm not telling anyone to do what I do - do whatever you want - but don't make this into a debate about the benefits of colloidal silver or vit C - I only posted this as an idea of what others do 

I looked up Ryan Baileys Olympic Gold Medal winning diet, it was a diet high in junk food, specialising in fried chicken, ice cream, chocolate biscuits and burgers with chips.

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13 minutes ago, Bored@work said:

looked up Ryan Baileys Olympic Gold Medal winning diet, it was a diet high in junk food, specialising in fried chicken, ice cream, chocolate biscuits and burgers with chips.

It probably works moderately well when you’re burning truckloads of calories and aiming for high power, problem is when you don’t change post competition you end up looking...... well........ like he does now 

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51 minutes ago, Coach@triathlon said:

Days off are debateable - I dont take them and and dont think they are healthy generally. Every day training and exercise/movement is how we are wired. Can see the reason why they are helpful but weekly is not conducive to performance at the pointy end.

No one should be giving medicinal, chemical and biological advice without tertiary qualifications and industry experience.

I certainly do not carry the weight of Coach@

 

But yes I fully recommend training every day. For me it was hormone levels. No true hard training, just solid stuff. Everyday. And be patient 

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23 minutes ago, clintred said:

It probably works moderately well when you’re burning truckloads of calories and aiming for high power, problem is when you don’t change post competition you end up looking...... well........ like he does now 

lets not let facts get in the way of a good story....... that would never catch on around this place.

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4 minutes ago, FFF1077 said:

I certainly do not carry the weight of Coach@

 

But yes I fully recommend training every day. For me it was hormone levels. No true hard training, just solid stuff. Everyday. And be patient 

You found 'not' resting was better for your hormone levels?

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My advice would be to consult an actual doctor before taking anything off label. 

 

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1 hour ago, Bored@work said:

I looked up Ryan Baileys Olympic Gold Medal winning diet, it was a diet high in junk food, specialising in fried chicken, ice cream, chocolate biscuits and burgers with chips.

 

51 minutes ago, clintred said:

It probably works moderately well when you’re burning truckloads of calories and aiming for high power, problem is when you don’t change post competition you end up looking...... well........ like he does now 

Wurf seems to eat a fair bit of junk food. 

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1 hour ago, more said:

You found 'not' resting was better for your hormone levels?

Yep. Stress hormones ✌️ 

 

I'm now a healthy B cup since I have stopped every day training 👌😁

Edited by FFF1077
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6 minutes ago, FFF1077 said:

Yep. 

 

I'm now a healthy B cup since I have stopped every day training 👌😁

You're in a new relationship. Your hormone levels should be depleted

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3 minutes ago, Bored@work said:

You're in a new relationship. Your hormone levels should be depleted

You a doctor? 

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3 hours ago, Bored@work said:

I looked up Ryan Baileys Olympic Gold Medal winning diet, it was a diet high in junk food, specialising in fried chicken, ice cream, chocolate biscuits and burgers with chips.

But that’s what they tell you. There are many myths out there.....

how many times have you heard about the sub 9hour Ironman and they guy didn’t train.

Or even PJ does no swim training.

All myths. 

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7 minutes ago, IronmanFoz said:

But that’s what they tell you. There are many myths out there.....

how many times have you heard about the sub 9hour Ironman and they guy didn’t train.

Or even PJ does no swim training.

All myths. 

like PJ eating two meat pies?

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AP

Interesting advice, love reading your views, it so easy for people to dismiss in this day and age as it does suit their unconscious and/ or conscious bias.   I had eye surgery a few times and every time the doctor would smash the vitamin c into you 5 days before at extreme levels, always thought it was weird but it was in the doctors pre op instructions, so do, you do or get another doctor to do the surgery.  Have no idea whether it worked but certainly didn't get sick and could see afterwards. 

If none of us look like you in our seventies, we should have followed..... and there's plenty that dont now much younger already,

Respects.

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ps.... the silver,  curious whether your local doctor was still prescribing when you were young (pre it getting replaced by modern medicine) or its just something you picked up from the "health" industry.

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11 hours ago, Peter said:

Wurf seems to eat a fair bit of junk food. 

And he hasn’t retired yet, my point is you can eat truckloads of calories and it will burn while you’re training but if you keep your shitty habits once you stop 6hr rides and 3hr runs you’ll be fast visiting the mr big section at Kmart !

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22 minutes ago, clintred said:

And he hasn’t retired yet, my point is you can eat truckloads of calories and it will burn while you’re training but if you keep your shitty habits once you stop 6hr rides and 3hr runs you’ll be fast visiting the mr big section at Kmart !

Or you can do the ex swimmer thing & jump on the coke to help keep the weight off. 

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1 hour ago, clintred said:

And he hasn’t retired yet, my point is you can eat truckloads of calories and it will burn while you’re training but if you keep your shitty habits once you stop 6hr rides and 3hr runs you’ll be fast visiting the mr big section at Kmart !

Agree.  Evidence is Greg Welch and Macca.  Fark me.  Both look like they ate someone.

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11 hours ago, Oompa Loompa said:

its just something you picked up from the "health" industry.

Yes from the alternate health industry - it's a billion dollar industry - a lot of smart people are avoiding anti biotics unless they're desperate - I only go to the doctor for blood tests or if I actually break something 😉

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19 minutes ago, AP said:

Yes from the alternate health industry - it's a billion dollar industry

So is Scientology

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1 hour ago, AP said:

Yes from the alternate health industry - it's a billion dollar industry - a lot of smart people are avoiding anti biotics unless they're desperate - I only go to the doctor for blood tests or if I actually break something 😉

I'm with you AP.  I do anything to avoid antibiotics.  Except dying. 

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I should say that I have a very good doctor - he's in his sixties and has been an athlete all his life - he monitors my health and organises any tests etc I may need - often we hold up the hypochondriacs waiting outside with their sniffles and coughs by chatting about sport 🤣

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12 minutes ago, AP said:

I should say that I have a very good doctor - he's in his sixties and has been an athlete all his life - he monitors my health and organises any tests etc I may need - often we hold up the hypochondriacs waiting outside with their sniffles and coughs by chatting about sport 🤣

Just popping in to get some viagra?

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On ‎2‎/‎04‎/‎2019 at 5:55 PM, AP said:

I should say that I have a very good doctor - he's in his sixties and has been an athlete all his life - he monitors my health and organises any tests etc I may need - often we hold up the hypochondriacs waiting outside with their sniffles and coughs by chatting about sport 🤣

And when you really need to see a doctor and you ring up on a Monday and they say.... we can fit you in from Thursday...... WTF. How do people know there going to be sick in advance!!!

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On 3 April 2019 at 11:50 PM, IronmanFoz said:

And when you really need to see a doctor and you ring up on a Monday and they say.... we can fit you in from Thursday...... WTF. How do people know there going to be sick in advance!!!

At the local medical centre, I have two docs that I use.

One I trust as he understands two important things. First is the nightmare that is Vetrans Affairs administration which covers some of my long term medical issues. The important thing he gets with this,  is the use of physical therapy. A lot of docs just ignore it and prescribe pills.The second thing  is, he understands that people want to use alternative medicines and don't want to take handfulls of pills just to get through the day. I only see this guy when I need to but mostly for reviews and referrals.

the second doctor I call "Dr Howlong". I only see him on the rare occasion I get sick and need a medical certificate for work. I wouldn't trust him to manage any of my treatment nor would I let him loose with a prescription pad. But I'm not running the place so his still got a job. 

Bring on Monday and APs next tip. Will it include worming? 

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