How (and why) to do a double workout day – triathlon

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Twice-a-day exercise is a hallmark of triathlon and part of a lifestyle. As a multi-sport athlete, at some point you may need to do more than one workout per day. While it may seem daunting at first, it has many benefits: You’ll be healthier, avoid injuries, and potentially find a more enjoyable workout/life relationship. Here’s why and how to successfully execute Doubleday.

Why do doubles?

There are several answers to this depending on the event you are training for and your level of competitive experience.

“One of the most important reasons to play doubles is that people are busy,” said Suzanne Zerazzo, coach of Canada’s Toronto Atomic team. “Even an hour-and-a-half drive could be done in one go. Splitting it into two sessions might be the only way to get it.”

The utility of doubles is not just for everyday training. Running long distances apart allows inexperienced runners to stay in good shape and avoid injury throughout the run. “If someone finds 20K intimidating, 14K in the morning and 6K at night will allow them to hit their training goals while maintaining speed and form,” says Zelazo.

Twice a day simulates race day in a sustainable manner. After a morning ride, you’ll get slightly tired legs on a night run, but it won’t hurt.

“Psychologically, doing a mini-version of multisport in training is a confidence boost,” Zerazzo said.

Whether she’s coaching age-group or professional players, Zelazo uses the double-day break to protect one day of the week with full rest. “Two days a day can be used to increase trading volume, but I would warn against it. I think it is mentally and physically important to unplug completely one day. Doubles allow us to adjust our mileage for the entire week to six days .”

related: Four printable training plans for each distance

Tips for More Experienced Athletes

“The main benefit of exercising twice a day instead of once is being able to complete more overall training volume at a higher quality,” says Chris Lundstrom, who has a Ph.D. in kinesiology and is a trainer at the Minnesota Distance Elite. He said: “Breaking the overall volume into two sessions reduces the physical challenge, so there is less buildup of fatigue within a session and less chance of problems like glycogen depletion and dehydration. That said, splitting things into Two classes isn’t always good for the training adaptation needed.” So if you’re training for a triathlon, for example, a day or two of training will not be used to interrupt long runs, but to acclimate to back-to-back high Volume training.

Professional triathlete Tamara Jewett entered doubles when she transitioned from track and field to professional triathlete (she was coached by Zelazo). “From a practical standpoint, I think twice a day is necessary,” she said. “As a middle-distance track and field athlete, I have to train more than ever to get used to all three sports.”

Doubles are more suited to her part-time job as a lawyer, and she finds that if she has a few hours between workouts, she can get into two high-quality sessions.

“I practice cycling a few times a week or combine high-quality swimming and cycling, and those are a huge part of my training, but they definitely drain my energy more than separating each exercise for hours,” she said. Say.

Doubling most days allows Jewett, even with her professional level, to take one day off a week. “I’ve been told that a day or two interferes with your body’s ability to go into recovery mode, so Susannah and I try to make sure that I take a full day off each week to alleviate this and give my body a bigger window of recovery .”

For 2020 Olympian Kevin McDowell, his job is a day or two. “them [doubles] Allows me to do more in the day, perform each class better, and build endurance with less physical stress,” he says. “Swimming/running in the morning and cycling in the afternoon is better than doing a four-to-five in the afternoon. It is better to accomplish three things in an hour-long course. “

What to do on weekends

For inexperienced athletes or those with moderate goals, Zelazo recommends starting two days a week. Anyone with their sights set on a triathlon distance will be watching doubles at least twice a week, probably more, but they’ll stick with it.

When it comes to exercise time, Zerazzo said: “Generally, we schedule more intense workouts in the morning. Most people like to do something intense in the morning because they know they can relax in the afternoon. And most Games are all in the morning, so you’re teaching your body to ‘run’ in the morning.”

McDowell works out seven days a week, five or six of which are weekends, and touches at least two of the three disciplines. Rather than assigning intensity to the morning and stamina to the afternoon, McDowell did two full days of high-quality training in which the morning and afternoon sessions were hard. Other days, one of the links is active recovery. He cites the example of a long run on a Sunday morning, lifting weights in the evening, and then spinning easily on the bike to act as a “flush.”

So what about single-sport double days?

Zelazo has no hard and fast rules for training the same or different events in the morning and evening, instead focusing on changing stimuli. So after a hard workout in the morning, maybe an easy mountain bike ride; a hard swim in the morning, and weightlifting in the afternoon. “It’s a good thing to change the status quo, don’t always think of swimming as recovery,” she said.

Like McDowell, Jewett uses doubles for two, and sometimes three, sports a day, eg, swimming/biking in the morning and running in the afternoon. She has changed her exercise mix, but says some activities she rarely do on the same day. “We’ll be doing weight training on shorter/higher power-focused bike training days instead of long cardio bikes or runs.”

How to resume between sessions

“In the best case, you can take a nap,” Zerazzo said. But taking a few minutes to get up from your desk, stretch, and go for a walk—those things, along with watching your diet, can relax your body and prepare you for an afternoon workout.

Pro Dede Griesbauer often talks about the importance of making time for recovery in the form of stretching, activities, and rehab/pre-rehab work before your workout and before bed at night. If you really want to make progress in your triathlon – and recover well from your weekends – it’s worth investing in some key recovery tools like compression boots, impact massagers and/or foam rollers .

related: How do I know if my recovery is bad?

How to cheer for Sojitz

Jewett is a vegetarian and works extensively with a sports nutritionist to provide her nutrition. Because her energy needs are so high, she eats about the same whether it’s two days, a longer workout, or a day off.

“As a triathlete, I really eat a lot, and a lot of energy-dense foods: peanut butter and dark chocolate are staples of my diet. I make sure to have some sort of protein snack after every workout, and I’ll Trying to make sure I don’t get hungry during any workouts,” she said. She’s serious about eating lots of protein and healthy carbohydrates, but otherwise, she’s an intuitive eater who adjusts to what her body is telling her and encourages all athletes to do the same.

Frequent, simple, and quick summaries of McDowell’s nutrition plan. It takes some organization, but he prepares the basics ahead of time – pasta, rice, chicken – so it’s ready to wait.

related: A Meal Planning Guide for the Busy Triathlete

“I would put some rice, peanut butter, bananas and honey in the cooler so I could eat it within 15 minutes of finishing a class — even before I drove home,” he said. The bag is full of snacks so if he swims/runs back to back he can get some calories in between. While he eats regularly throughout the day, he likes to eat two to 2.5 hours before his run to prevent an upset stomach. He’ll top up the tank an hour before a workout with something simple like toast with honey and bananas. Granted, his mid-season diet “wasn’t exciting,” but it proved effective in fueling months of hard day or two training sessions.

Organization is the key to a day or two. Pack your gear and snacks the night before, put your bike on the rack, and get ready for “la vida duo.”

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