As an endurance sports coach, I know that achieving peak performance and maintaining overall well-being are essential for every athlete. Here are my top 10 tips to help you reach your full potential and stay healthy along the way:
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Bank Your Sleep: Quality sleep is your body's best friend. Aim for 7-9 hours of restful sleep each night to aid recovery, reduce the risk of injury, and support immune function.
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Consistency is King: Establish a consistent training routine that is achievable. Consistency is king and is the foundation of success in endurance sports.
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Eat your Protein: All too often I see athletes not getting enough protein in their diet. Shoot for 1.8-2g per kg body weight per day to support your athletic endeavours.
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Fuel Your Body for the Work It's Doing: The volume of training endurance athletes get through is far more than the normal person. If you’re training 12 - 14 hours a week you’re expending a lot of energy so you need to ensure you are putting enough fuel into the system to support your needs. You can read more about energy balance here.
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Recovery: Listen to your body and prioritise recovery. It’s where the magic happens and the gains come! With the appropriate recovery, you’ll also reduce the chances of getting injured digging yourself a hole and ending up overtraining.
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Race Day Preparation: Develop and refine a race-day plan that covers pacing, nutrition, hydration strategies and equipment. Practice this plan during training to ensure it works for you. Do this well in advance of your race and don’t try anything new on the day!
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Stop Obsessing About Your Weight: Focus on performance and health rather than your weight. A balanced approach to nutrition and training will lead to your ideal race weight.
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Set Clear Goals: Define your goals. Having clear objectives will keep you motivated and focused. You can read more about goal setting here.
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Have a Plan: Create a structured training plan that aligns with your goals. Fail to plan, plan to fail as the saying goes.
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Maximise the Fun Factor: Embrace the process, make your own fun, and celebrate the small victories. If you’re not enjoying your training and racing you need to change something. Yes, there will be tough times but enjoyment is a big part of success!
Remember that endurance sports like Ironman and Coast to Coast are a journey, and the road to success is often filled with ups and downs. Prioritising your overall well-being while pursuing peak performance will not only help you reach your goals but also ensure a more fulfilling experience. Enjoy the process, stay dedicated, and embrace the challenges. Good luck on your endurance sports journey!
Got questions about your training? I’m happy to chat, just click here to book a free 15-minute consult 😀
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