If You're Not Fast, Then Race Smart. To Race Smart, Train Smart & Recover Smart

After my first triathlon I was hooked. But I was super slow, so I got myself a coach and a training plan. 

However, I would wake up at 4am and do my assigned workout. Then, after not stretching properly, I would blast a shower, slam 2 cups of coffee and run for the train.

What I have learned is how important it is to take a few minutes to absorb the workout. By not stretching, nor paying attention to recovery, I was cheating myself. I justified it at times by thinking I was only doing Half Ironman races. But, after an injury from snow shoveling, I found that this all caught up with me as I tried to train through the injury. Core and stretching are important and without them we can often compensate in ways that lead to further niggling injuries. I will not make that mistake again.

Nutritional recovery is also super important. 

But let two athletes that have won 5 of the last 5 Kona World Championships say it better than me:

Chris McCormack: Macca video on how important it is "to absorb the training session"

Click here to watch video

Watch the video -- His Key points:

• After a session make time to "absorb the training"
• Hydration
• Protein or protein shake
• Fruit and anti-oxidents

Craig Alexander: I have seen Crowie speak in person twice. This year he mentioned that as he gets older he has better endurance, but it takes longer to recover and he has to manage the intensity very carefully. But I take great delight that he set a Kona course record last year at age 38. In fact, both he and Macca are among the oldest competitors, but they have won five of the last five. Clearly they are stretching the boundaries of what we used to think was possible.

Crowie told folks here that he used to be hungry all the time and ate cereal to blunt this hunger. But after being sponsored by Core Power (formerly called Athletes Honey Milk) he now drinks several bottles a day and they replace the protein and nutrients he needs to recover properly. Even better, he gained lean muscle with Core Power.

Here is a great article by a well-known Chicago athlete on Crowie and his focus. He does the small things to be champion that most of us don't or won't do.

As part of my 2013 Long-Course season prep I am doing core exercises and trying to stretch properly around my workout sessions. I'm also drinking Core Power as a high protein recovery drink to help "absorb the session" as Macca advocated after most of my sessions.  Core Power has been hard to find locally, but a deal they signed this summer to get distribution through Coca-Cola will make it available at up to 10,000 stoes nationwide over the next year. I suspect the price will fall too as Core Power ramps up volume.

Core Power not only sponsors Crowie and Laura Bennett, but also cyclist Tom Danielson and is active at many local and national races.

I suggest you give Core Power a try! We love the Chocolate light flavor. It is really, really tasty, with no chalky taste. It gets you the right ratio of carbs and protein right when you need it. And remember that recovery is something that older, wily Kona champions use to get an edge. If it works for them, I will try it, too!