“In these cases, the timing of the Protein intake is very important and I would try to consume them right after the exercise (first 30 minutes).”, “Why not? But I’m not actually sure that this is the way to go,” says Gorgos. The other ‘super protein foods’ are the usual suspects: eggs (which contains all the essential nutrients except for vitamin C), milk (though for some it can bring digestion problems), natural yogurt, and cheeses like mozzarella and feta. Fish is also high on Gorgos’ list of protein-rich foods because it comes with other nutrients, such as omega-3 fatty acids. “And their role is generally recovery of destroyed structures and build-up of new structures.”Â. The optimum ratio of protein,carbs and fat also make it suitable as a healthy snack in … Whether you’re training for your first Ironman or getting your PB down, it’s a mistake to neglect the swim leg — even though it counts for just 10% of the race, says Jan. “The key to Ironman preparation isn’t to lose all your speed. In animal and plant proteins, we can find 20 different amino acids, and they are generally divided into two categories:Â,  (nine, which are those our body cannot produce), andÂ. If you train 2-3 times per week only, it doesn’t really matter when you consume your proteins. Or even more, if you’re racing 70 times per year. Jan Frodeno and his wife. Nowadays, I experiment a lot because I think it’s very individual depending on what you like, ” he says. “Scientifically, I would prefer to divide them between high-quality and lower-quality protein sources—or proteins with a higher amount of essential amino acids and proteins with a lower amount of essential amino-acids. Jan Frodeno … Compared to his bike volumes, Frodeno’s weekly run mileage has actually decreased since his debut in 70.3 and later in Ironman events. On race nutrition, Frodo’s food doesn’t really change for the temperature. “I would still recommend some good quality meat, and red meat too. “You normally categorize between animal and plant protein sources. FRODENO’S PLAN. banana, protein powder, raw milk, peanut butter, macca powder… 50% protein, fat-reduced and low in sugars this bar is ideal as a post-exercise snack to aid recovery and muscle building. The truth is always somewhere in the middle. I’m not against vegan proteins by any means. But who is right—and does it really need to be that divided? Currie qualified for Kona by retaining his IRONMAN Asia-Pacific title at Cairns in June.The 33-year-old will arrive at the start line with changes in place in the hope of taking a giant leap forward and ending a five-year lock German athletes have had on the men’s title, courtesy of Sebastian Kienle (2014), Jan Frodeno … After an Ironman it is important to recover well and Jan Frodeno comments. They’re generally short intervals with not enough rest to recover fully. Can you do it?”, “We can do it,” replied Lorang, “and I think you can win Hawaii in 2015.”. For example: is Star Wars better than Star Trek? Are you a fan of The Lord of the Rings or Harry Potter? Do you prefer Batman or Superman? In animal and plant proteins, we can find 20 different amino acids, and they are generally divided into two categories: essential (nine, which are those our body cannot produce), and non-essential (which can be produced by our body). It’s pretty risky, I would say. In these six times, there’s one easy session, and always some kind of interval. Frodeno is an Olympic gold medalist and Potts is a five-time … This is particularly true for long distance runners, where red blood cells could be destroyed because of the impact [of running]”, For endurance athletes, both male and female, Gorgos recommends hitting 1.7 grams of protein per kg of bodyweight per day. I don’t like if the discussion is getting dogmatic. Because, for sure, there will be low points and high times, and that’s when you need to have the perseverance to endure and to fight hard from the bad point to get to the next good point. “I only have special needs in Hawaii on the run, where I try to get a gel for every aid station, so normally 5 or 6. Eat McDonald’s, you’ll get a McDonald’s performance. An ecstatic Jan Frodeno crosses the finish line after setting a new world record for fastest iron-distance triathlon. And probably two of these are really hard, but there’s intensity in all of them as well.”. With insight from IRONMAN world champions Jan Frodeno and Leanda Cave, this app will ease you into your training first by building a solid base and nurturing important habits like sleep, recovery, and … If you look at the overall volume of the key swim session and think you can just replicate it in the pool tomorrow, think twice. But for sure, my run lost a lot of speed.”. Jan Frodeno Smoothie Recipe. Best smoothie recipe? For example: isÂ, When it comes down to nutrition—and sports nutrition in particular—this is no less true, and the controversy between, Proteins are macromolecules composed of one or more chains of amino-acids (compounds that contain amine (-NH2) and carboxyl (-COOH) groups together with a side chain (R)). Because of the demands of a three-week-long race, riders end up using proteins—as well as carbohydrates and fat—as a fuel source. You still have to work just as hard because you’re faster,” says Jan. “In the end, these are very long days and it really helps to have this in the back of your mind. “Even if you have an egg for breakfast, and only a salad and bread for lunch, the amino-acids can combine over several hours to form the proteins that the body can use. In the race, if your perceived exertion doesn’t match with your numbers, you can’t lose your head over it. It’s as simple as that. You can also do some strides (4 x 50-60m) to get the engine rolling before the main set. He has been the top four or better in each leg. European market leader in sports food. Was that low-carb meal enough to refuel Meb … The less diversity you eat, the lower the nutritional density of your foods. Since he teamed up with his current coach, Frodeno has started to work more with data and watts. “In the ITU days I was used to reducing my calories intake to be extra light for running, but I don’t do that anymore. Depending on the time of the year, Frodeno still runs one hour at a steady pace — mostly on trails around Girona, where he lives. Hydrogel Sports Fuel – Carbohydrate-rich fuel for endurance sports, based on natural ingredients for energy, hydration and recovery. How To Train For An Ironman Like Jan Frodeno A Complete Plan For Dominating Your Triathlon Free 36 Week Ironman Training Plan Snacking In Sneakers ... READ Unico Nutrition Protein Powder … “I have two questions,” said Frodo to Lorang. Survival is often the name of the game in Ironman. A thing or two…, “They are not an energy source you would use when exercising, except for extreme cases [see below]”, says Gorgos. The key is to get a bit more rest in the second and third blocks, but it’s there that you need to swim faster. “A good pair of earplugs and an eye mask always help you to get a little nap when you can.” Well, if the two-time Ironman world champion can pull it off…! Physiotherapy is also crucial in order to prevent injuries and treat them when they occur. Since moving from ITU, Frodeno works with a personal physio. “Especially when you do high-intensity training, your body should be well-fed with carbohydrates in order to not use amino-acids for fuel.”, Yet there are three other ways to look at proteins’ role in nutrition and sports performance.Â, First, they are required in order to make the adaptations triggered by exercising and working out (the changes in muscle and cell function). “And even if it’s not the healthiest and environmentally friendly option, even serrano ham or prosciutto crudo are high in iron, and if you want you could eat here and there,” he says. As soon as you exclude a food group, you immediately lose nutrients. “I drink one bottle per hour and I refuel with whatever’s on the course, but I generally just look for water on the course. Everything you ever wanted to know about how protein works in your body, and how athletes can choose the right sources for recovery and performance. If you’re riding in an aero position that you can’t sustain, then that isn’t going to be your fastest set-up. high knees, butt-kicks/hip flexibility), 15 x 1km, consistent pace with 90sec rest in between reps. Jan Frodeno and Andy Potts shake hands after finishing the IRONMAN 70.3 California Oceanside race on March 29, 2014. Favourite source of protein? Try to remember the good sessions that may have started badly but became good.”. It is not impossible, and some athletes do it, but it’s harder.”. You can either progressively reduce the rest or increase the repetitions. 3km; 10min drills (e.g. After all, the wife of Jan Frodeno is also an ambitious top athlete. “We did a calculation, and in some cases, riders can eat up to 2.5/3 g per kg/bodyweight of proteins per day,” says Gorgos. Top 3 foods you must have during a training camp? However, by carefully analyzing their training strategies we can glean valuable nuggets to benefit our own programs.. Superstar Jan Frodeno … “We did a calculation, and in some cases, riders can eat up to 2.5/3 g per kg/bodyweight of proteins per day,” says Gorgos. Triathlon combined jogging, cycling and swimming. First, they are required in order to make the adaptations triggered by exercising and working out (the changes in muscle and cell function). And if you get injured, he adds, it’s not the end of the world; take those moments as opportunities to work on your weaknesses and try to get as much actual rest as possible. An athlete who eats a varied diet, with red meat (even only once a week) and enough carbohydrates should be ok and not having iron deficiency problems. Start with 2 x 5mins as: 30secs max and 30secs easy with a 5min easy spin in between; then 10-15min cool-down (total 50-5 mins). If your diet is not restricted in any way, you’re not running on an energy deficit, and you eat a varied diet with all the food groups, you usually can get enough proteins even by only eating those foods that contain fewer essential amino-acids, i.e. Smash it instead with world record holder Jan Frodeno’s go-faster advice. “The bike is where you spend most time in a race, and even if you’re not 100% after the performance, comfort is key during. When it comes down to nutrition—and sports nutrition in particular—this is no less true, and the controversy between animal-based and plant-based proteins is undoubtedly number one. “On the ITU circuit, especially in my generation, the focus was very much on running. If you buy meat (and also true for eggs and fish), try to use local farmers and butchers. “Do you think you can coach me? Already have an account with us? His running volume, even for an Ironman training schedule, is still less than it used to be when training for ITU events. And as triathlon also combines swimming and running, he says, “you can’t train at maximum effort on the bike every day”.  are high in iron, and if you want you could eat here and there,” he says. What about soy? His main high-intensity set doesn’t change much during the season, although “in the beginning of the season I slowly build it up and I have about four weeks early on where I don’t do any intervals at all. Did Jan Frodeno really only sip an espresso after his 6k swim? I also have a protein shake straight after the race.” If you’re in a constant deficit and not eating enough carbohydrates, you may start burning protein for energy.”. Thanks! Nicola (Nick) Busca is an Italian triathlon coach based in London. With the significant decrease in cholesterol, blood pressure and heart disease risk, triathlon professionals such as Patrick Lange and Jan Frodeno experience an increase in their athletic … “I believe it’s important to eat fewer animal products, but I would not put an athlete on a vegan diet. If you’re racing in Spain, for example, and don’t have a chef with you, it is hard to get a balanced meal in the hotel all the time. Frodeno’s key advice “In Ironman racing most of the strain is mental, so I try to recover my mind first and have a beer with friends, just to relax. What else should you know about proteins? Founded in 1977, Multipower has over 30 years' experience in developing and manufacturing sports foods. Because of the demands of a three-week-long race, riders end up using proteins—as well as carbohydrates and fat—as a fuel source. “It’s not because they necessarily need those proteins, but because there is such a big energy turnover and demand.”. Here’s 24 hours in the life of a competitor as explained by two-time Ironman world champion Jan Frodeno. “In Kona, it’s always hot, and being light in a marathon still helps, but also on the bike it helps to have less kilos.”. Beef. Mindset (a goal, a vision, a dream) probably makes up 80% of the equation, both for the athlete and the coach. Red meat is high in iron, micronutrients, and of course high in proteins (if it’s not super fatty),” explains Gorgos. Jan Frodeno’s key Ironman training sessions and advice, Jan Frodeno’s sub-1hr session: 1km run reps, Ironman training: 14 tips for getting fitter, faster and stronger, Collagen: What it is, what it does and why athletes should consider taking it. I also take a protein shake … Setting a goal and visualising it (whether that’s finishing the race, qualifying for Kona or getting a PB) is crucial at all levels. Proteins are macromolecules composed of one or more chains of amino-acids (compounds that contain amine (-NH2) and carboxyl (-COOH) groups together with a side chain (R)). Mirinda Carfrae reports 30 hour training weeks and Jan Frodeno's training contains consistent 35 hour weeks. But “the biggest help in terms of mindset is that it doesn’t get easier. “These days I rarely do intervals that are shorter than 1,000m; very seldom, but almost never. “Your whole body is kind of made of proteins,” explains Gorgos. Second, from a metabolic point of view, proteins influence hormones (including that feeling of fullness after a meal), and third, they deliver nutrients not contained in other foods. But it all depends on your body type and the kind of training regime you follow. ... (triathletes Patrick Lange and Jan Frodeno… Jan Frodeno has continually shown that he is willing to set big goals and put in the months and years of training to achieve those goals. «That is totally possible on a vegan diet, but to build real muscles you need real meat!», at least that is what many people think. He can analyse it and I can write down how I experienced the session to get a better picture. Frodeno’s coach, Dan Lorang, still remembers when Jan approached him in 2012 after the Olympics. So, there was a lot of mileage and I did a lot of sprint work on the track, like 20m, 30m, 50m, up to 150m sprint work, all-out,” says Jan. “I’d do something like that in the morning and then another track session or hard session in the afternoon. Frodeno’s key intensity sessions are still around 4km long, so they include a good amount of volume (more than an Ironman’s 3.8km swim length), but as he points out: “I think it’s short, but of course it’s all relative.”, 400m easy (front crawl/backstroke) 16 x 50m drills, 5-10secs rest 4-8 x 100m front crawl as: 15m sprint/85m easy 15secs rest, 3 x [8 x 50m (off 1min, 1:10, 1:20)] Increase speed on each length, 3 x 200m front crawl with pull buoy 200m easy freesyle/backstroke. “I wouldn’t say it’s a hype, but it’s a bit overrated in terms of what proteins have high-qualities and what foods have not,” says Gorgos. In our team we had some guys trying a more vegetarian diet, but they gave up also for logistical reasons. “Given a diet with enough energy intake, and with a good variety of food sources, and provided that your body is not at a point where it uses protein as a fuel source, you don’t need more than that.”, But for a Grand Tour rider, for example, the scenario is quite different. He still races and tries to improve season after season. How long should you leave between racing two Ironmans? It’s a great investment and you only need one until you get a new bike.”. The combination between Jan’s expertise and our AI is one of the secrets behind … “The biggest change [from the ITU years] is the amount of km on the bike and the volume of long intervals.”. “They are not as high in protein as other foods, but if you eat a big portion of broccoli, you can still get 10-12 grams of protein.”, Another food that is both high in iron and has an excellent amino-acid profile is hemp, which you can get in powder, and you could consume as a shake.Â. Fredeno is a huge fan of smoothies that include a healthy combination of fruits and dairy. Whether you decide to increase the reps or reduce the rest, make sure to do it progressively, without exaggeration and again by giving yourself a week with less volume every 3 or 4 weeks. The quality of what you eat makes a significant impact on both your health and performance. “Dan is never at training, so looking at my data online works really well. “Maybe not soy protein powder so much,” says Gorgos, “but a small amount of soy I think could be ok, especially in forms like miso soup, soy sauce, and fermented soy.” Soy could have dehydrating properties, improve fat-metabolism, reduce triglycerides and improve HDL cholesterol. It’s not all about doing long repetitions or long intervals. If you train 2-3 times per week only, it doesn’t really matter when you consume your proteins. Maybe not every day, but once or twice a week, if you don’t have deficiencies and you have a balanced diet—or 2-3 times a week for professional athletes who have a very high energy demand. “It’s in the winter that I’ll actually do proper speed work with other swimmers,” Jan adds. “It’s not because they necessarily need those proteins, but because there is such a big energy turnover and demand.”, The short answer to this question is a refrain in sports nutrition: it depends. So, start fast – but finish faster. And if you can get the nutrients from real food it is always better than implementing artificial supplements.”Â, “As with other documentaries that do not have not a strong scientific background, it can sound too much towards the vegan movement,” says Gorgos. Smash it instead with world record holder Jan Frodeno ’ s in end... S a balance that can be improved with a specialist, the wife of Jan Frodeno really sip! And I do quite a bit of work at race pace ” is! 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