Triathlon :: Fitness :: Cardio Exercise

Triathlon
by author Jacqueline Lewis

I’m a professional triathlete who found her passion through triathlon racing. I love the three sports of triathlon. I especially enjoy the Ironman distances, which consist of a four kilometre swim, a 180-kilometre bike ride in whatever conditions prevail on the day and a little 42-kilometre run to finish. This seems extreme. In reality, most people are quite capable of achieving the Ironman distance if they’re willing to put in between 12 to 20 hours of training a week and have the discipline to follow the training regimen!

I train all year round with a four to six week break after the World Championships in Hawaii (held each year in October). I train on a three-week cycle with the first two weeks working between 20 to 30 hours a week with one day off. The third week is a recovery week of 12 to 14 hours with less volume but still some intensity. On my two days off I have an hour massage, go to my chiropractor for a check-up and relax at home with a Dead Sea epsom salt bath to revive my muscles.

I need to have a recovery week to rebuild physically and relax mentally. Many athletes tend to overtrain and burn out, thinking “more is better.” I train many hours, but having a day off actually helps me get stronger and I have less chance of injury and illness. I listen to my body, which is crucial to full-time training. In return, I’m able to produce high-quality workouts.

Eat Right

Nutrition is important. I drink warm water with fresh organic squeezed lemon when I wake up every morning. I take a multivitamin, antioxidant vitamins C and E, ginseng, methyl-sulfonyl-methane (MSM), grape seed extract, calcium-magnesium (three times daily) and 60 drops of liquid oxygen in my water daily. I always drink lots of purified water to keep hydrated. Dehydration would hinder my training performance and it could take up to a week to recover. It’s one of the first signs of decreasing performance in Ironman races and it could lead to a “did not finish” status.

I eat between 4,000 to 6,000 calories a day to maintain my body weight at 125 pounds (ideally it should be up to 130 pounds). Due to all the training hours, my metabolism is in high gear–a decrease in calories would result in loss of weight, a decrease in performance and a lack of energy.

For the last two years I’ve been down to 112 pounds. That’s not enough to race Ironman distances at any level. I have encountered hypothermia twice in my racing career due to a lack of body fat along with a lack of weight. I need 10 to 12 per cent body fat and a minimum weight of 122 to 125 pounds to achieve racing potential. I have to pay as much attention to the nutritional aspects of training as the physical. I need to eat up to six meals a day in order to maintain my blood sugar levels and avoid the highs and lows that larger meals tend to give.

I drink two to three shakes high in soy protein and carbohydrates with creatine, glutamine, organic bananas and blueberries. I eat lots of organic fruits and vegetables for antioxidants, potassium, fibre and enzymes. I have a wheat- and dairy-free diet which enables me to enjoy spelt, kamut pastas, rye breads, buckwheat pancakes, muffins and organic brown basmati rice. I love wheat-free cereals and muesli with lots of nuts, which are high in fat.
I take essential oils and flax seed oil every day with my meals and on a long ride and run I will drink an additional one to two tablespoons of essential oil for extra fat. I always include organic ginger and garlic to ward off colds and strengthen my immune system. My organic high protein diet includes non-genetically engineered soy (in moderation), tofu, free range eggs, chicken, free range meat and fish.

On my easiest training day or my day off, I love to shop at my local health food store and look for new recipes. I cook with all organic ingredients, including herbs and vegetables from my garden.

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Jacqueline Lewis lives and trains in Ladysmith, BC.

Source: alive #223, May 2001

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