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Semelhante a IRONMAN: A Journey of Endurance and Perseverance
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IRONMAN: A Journey of Endurance and Perseverance
- 1. IRONMAN An Endurance Sport By Sunil, Richard and Amit
- 2. It all started in 1979….
- 3. Swim 3.8 kms Bike for 180 kms Run 42.2 kms And brag for rest of your life….!
- 4. History of Ironman • "Whoever finishes first, we'll call him the Iron Man." – John Collins. • 1st Ironman event Feb 18th 1978. • Gordon Haller 1st person to earn the title with a time of 11 hours, 46 minutes, 58 seconds. • Hawaiian Ironman is regarded as an honored and prestigious triathlon event to win worldwide. • Ironman Hawaii course record was set in 2011 by Craig Alexander (Australia), whose winning time was 8 hours 3 minutes 56 seconds. • Chrissie Wellington (Great Britain) set the women's course record in 2009 with a winning time of 8 hours 54 minutes 2 seconds.
- 5. 35 years of IRONMAN
- 6. In 1989 and the battle called IronWar where Mark Allen finally beat “The Man” in the most famous head-to-head race in IRONMAN history. After winning his first IRONMAN World Championship, Allen went on to win five more….
- 7. Leg amputee Jim MacLaren proved that as an amputee he could not only finish the event, but that by going 10:42 with a prosthetic leg, he was in the top 20 percent in the race.
- 8. John MacLean of Australia became the first para-athlete to make all the cut off times and finish IRONMAN in 1997
- 9. Chris McCormack • Won 76% of career events. • Finished on the podium 88% of the time. • Won 200+ races around the world since 1993. • Only person ever to be Olympic Course + Ironman World Champion. • 12 Ironman Victories, more than any other male. • Broken 8 hours in Ironman distances 4 times (Only man to break it more than twice) • Five-time International Triathlete of the Year.
- 10. Craig Alexander – ‘Crowie’ • Won the inaugural 70.3 Ironman World Championship • Won both the Half Ironman and Ironman World Championships in the same year in 2011 • Three times World Champion at KONA • Fastest time of 8 hrs and 3 minutes at KONA • Dubbed as “Alexander the Great” and “King of Kona”
- 11. Chrissie Wellington • 4 times Ironman World Championship • Fastest times for Women at the World Championships year on year • Fastest time of 8 hrs and 54 minutes at KONA
- 12. IRONMAN has its own Drama
- 14. The Famous Crawl
- 15. IRONMAN is for ‘Everyone’
- 17. IRONMAN is more than a Endurance event…. IRONMAN is a lifestyle….!
- 18. Triathlon Distances Name Swim Bicycle Run Notes Kids of Steel 100–750 m 5–15 km 1–5 km Distances vary with age of athlete. See: Ironkids Novice 300 m 8 km 2 km Distances vary, but this is a standard Novice distance course in Australia (often called enticer triathlons). Super Sprint 400 m 10 km 2.5 km Distances vary, but this is (0.25 mi) (6.2 mi) (1.5 mi) a standard Super Sprint course. Sprint 750 m 20 km 5 km For pool-based races a 400 (0.47 mi) (12.4 mi) (3.1 mi) or 500m swim is common. Olympic 1.5 km 40 km 10 km Also known as (0.93 mi) (24.8 mi) (6.2 mi) "international distance", "standard course", or "short course" Half 1.93 km 90 km 21.09 km Also known as "middle (1.2 mi) (56 mi) (13.1 mi) distance", "70.3" (total miles traveled), or "half- ironman". Full 3.86 km 180 km 42.2 km Also known as "long (2.4 mi) (112 mi) (26.2 mi) distance" or "Ironman Triathlon”
- 19. Sunil Menon • Company – Microsoft • Position – Test Architect • Family – Wife – Seema Menon – Children – Sradha Menon 10 years Sammit Menon 8 years • Race Director Airtel Hyderabad Marathon 2011 & 2012 • 1st in 75km Bangalore Ultra Marathon 2012 time of 7:14 • Sri Lanka Ironman 70.3 2012 Finisher
- 20. Sri Lanka Ironman 70.3 • Why was it special? • The Journey • D- Day • The Swim • The Bike • The Run • Lessons Learnt
- 21. Richard McDowell • Company – Harsco Metals • Position – Global Design Manager • MetaMan Bintan 70.3 2012 3rd (30-34) 5:06 • Airtel Hyderabad Marathon 2012 2nd 2:59 • Hyderabad Heritage Marathon 2012 2nd 1:23 • Laguna Phuket Triathlon 2012 • Phuket Ironman 70.3 2012 12th 4:53 • Abu Dhabi International Triathlon 2013
- 22. Bintan 70.3 Local wildlife
- 23. Bintan 70.3 Preparation
- 25. Bintan 70.3 Pro Start
- 26. Bintan 70.3 a more leisurely start
- 27. Bintan 70.3 Out of the water and still smiling!
- 28. Bintan 70.3 Out onto the bike
- 29. Bintan 70.3 Out onto the bike
- 30. Bintan 70.3 Bike leg done
- 31. Bintan 70.3 Mid-way through the run – still smiling!
- 32. Bintan 70.3 Obligatory sprint finish
- 33. Bintan 70.3 Obligatory sprint finish
- 34. Bintan 70.3 The aftermath
- 35. Bintan 70.3 Awards Ceremony
- 36. Bintan 70.3 The Medals
- 37. Bintan 70.3 • Learnings – Realistic goals – Be prepared to adjust expectations to finish instead of DNF – Slow by pre-race strategy might be fast on the day – No new equipment on race day – Small time penalty for putting on socks might be worth it – Hydration/nutrition – Staying in event resort convenience
- 38. Ironman Phuket 70.3 Calm before the storm
- 39. Ironman Phuket 70.3 Age-group start
- 40. Ironman Phuket 70.3 Into the waves
- 41. Ironman Phuket 70.3 Swim survived
- 42. Ironman Phuket 70.3 Out on the bike – getting aero early
- 43. Ironman Phuket 70.3 Out on the bike – before the rain
- 44. Ironman Phuket 70.3 Start of a nice cool run
- 45. Ironman Phuket 70.3 End of a rather hot run – looking determined
- 46. Ironman Phuket 70.3 Proven by the HRM – 194 BPM
- 48. Ironman Phuket 70.3 Cooling down
- 49. Ironman Phuket 70.3 Happy Hyderabadis
- 50. Ironman Phuket 70.3 • Learnings – Be prepared for changing weather – Equipment functionality – Pre-race nutrition – No podium or top-10, but still qualified for Las Vegas 70.3 World Championships
- 51. Abu Dhabi International • Learnings – Swim in a straight line!
- 52. Abu Dhabi International • Learnings – Don’t forget your lube!
- 53. Abu Dhabi International • Learnings – Swim in a straight line – Don’t forget your lube – Painkillers = bad idea – Pushing too hard = consequences later – Pre-race day hydration – Stay close to race event – Don’t miss race briefing – Not every race goes to plan! – Transition almost as important as other legs – Olympic gold medalists are fast!
- 54. Abu Dhabi International With Gayathre – her first triathlon
- 55. Amit Samarth
- 56. • Profession – Public Health Professional • Professional goal – to be more involved with programmes promoting physical activity • Family • History in sports… – Bodybuilding – Black belt in Taekwondo – Marathons – Ironman
- 57. Past… Present…
- 58. Phuket Ironman 70.3 • Why was it special? • The Journey • D- Day • The Swim • The Bike • The Run • Lessons Learnt
- 59. • Why I do Triathlons? – Triathlete is a complete athlete. Has to be good at all three sports • Future goals for Ironman? – To do full ironman – Qualify for Kona World Championship • My favorite sport in Triathlon – Running
- 60. • What I like about Triathlon? – Triathlon needs a mix of physical and mental ability and also needs a bit of courage • What I hate about Triathlon? – Bike leg, presently I don’t have a equal ground
- 61. Is Triathlon for me?
- 62. Training
- 63. All goals in the life are accomplished by a process and discipline Hard work can overcome lack of talent or skill or genetics Secret is Belief
- 64. Doing it the right way- Swim (Sunil) • Swimming Form – Hand entry, catch, pull, push, and recovery. – Drag – Streamlined posture – V-line entry – Swimming drills • Kick drill • Pull buoy drill • One arm drill • Catch-up drill • Fingertip drag
- 65. Doing it the right way- Bike (Rich) • Cycling Form – Aero position comfort vs speed
- 66. Doing it the right way- Bike (Rich) Equipment - Speed can be bought or earned
- 67. Doing it the right way- Bike (Rich) Travel – arriving in one piece
- 68. Doing it the right way- Bike (Rich) • Hydration – Convenient and aerodynamic bottles
- 69. Doing it the right way- Bike (Rich) • Nutrition – Fail to fuel – Fail to perform at your best
- 70. Doing it the right way- Bike (Rich) • Pacing – Information to know when and how hard to push – Efficient cadence – Heart rate under control
- 71. Doing it the right way- Bike (Rich) Heart rate - how long can you sustain an effort? Leaving some in reserve for the run
- 72. Doing it the right way- Bike (Rich) • Power – True reflection of effort output – Very expensive
- 73. Doing it the right way- Bike (Rich) • Power – Strain gauges in crank spider – Cadence sensor built-in
- 74. Doing it the right way- Bike (Rich) • Power – Strain gauges in rear hub + cadence sensor – Cheaper but slightly less versatile
- 75. Doing it the right way- Bike (Rich) Power- Truest way to measure even effort
- 76. Doing it the right way- Bike (Rich) • Cycling Form – Spinning in circles – Relaxed + static upper body – Comfortable + aerodynamic position – Saddle height critical – Cadence to suit your strengths + distance – Drills • Cadence Workout • Hill training • Sprints from near stationary • Endurance + strength trained separately
- 77. Doing it the right way- Run (Amit) • Running Form – Foot strike – Stride – Posture – Running drills • Butt kicks • Knee-ups • Brick Workouts
- 78. How to get there? • Structured Training Plan – Register for a event. Set yourself a goal. – Motivation – Balanced Life – Avoid being under-trained – Avoid being over-trained • Evaluate your strengths and weaknesses • Diet – You can’t “Eat What You Want” – Pre-training diet – Increase Protein Intake • Core Strength Training • Get Started
- 79. Training Outline • Orientation – 2 weeks of progressive training. Nothing too hard. • Pre-Season – 20 weeks of building up strength and endurance. • Competitive Season – 12 weeks of higher intensity training and racing. Focus and sharp period. • Taper Period – 2 weeks. Time to relax, double-up your focus, and execute on your race strategies.
- 81. Nutrition Most important to stay healthy during training Eat small and frequent number of meals avoid overeating For protein – eggs and non-veg For carbohydrates – depend on rice and grains Dry fruits
- 82. IRONMAN
Notas do Editor
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Spinning is to cycling what cruise control is to driving. The rate at which you spin, or rotate your pedals, determines how much fuel you burn. Ideally, you’ll spin your pedals between 80 to 100 revolutions per minute (rpm), with a preferred cadence of 90 rpm. A revolution is one complete circle, and the number of revolutions per minute is called your cadence. In the 80- to 100-rpm range, your body works at the most aerobically efficient rate and can continue for extended periods of time without burning quickly through all its fuel.Maintaining proper form keeps your cycling efficient, enabling you to ride longer distances than you ever thought yourself capable of riding. And proper form and a high cadence will make your transition to the run easier on your leg muscles.The power in your cycling comes from your lower body. Your upper body should be relaxed with very little movement. If your upper body is not relaxed, you’ll feel pain in your shoulders, neck, and wrists.To prevent this, bend your elbows and keep your shoulders down and relaxed. Maintain a neutral or flat spine, and avoid hunching over. As you lean slightly forward, you should be carrying most of your upper-body weight with your lower back, not resting it all on your arms.
- Foot strikeConcentrate on running “lightly,” as if you were running on eggshells or hot coals. Keep it light and fast. If you can hear your foot slap the ground with every step, try to lighten your steps.StrideYour stride is the distance between each step. You may think it’s best to strive for as long a stride as possible, to cover the most ground with each step. But doing so can waste energy and create more impact as you land, increasing the potential for injury. Instead focus on your cadence, moving your feet from one step to the next as quickly as possible.Keeping your stride short will help you to decrease the impact of each strike. Shorter strides create an energy-efficient movement.Run in a straight line, making sure your feet move directly out in front of you and not side to side.Also, concentrate on moving forward, rather than up and down. Bouncing as you run will drain your energy faster. Use all your motion to propel you ahead.Posture:Remember to run tall, keeping your head up, your back straight, and your shoulders slightly back and relaxed. Relax. Bend your elbows, but don’t lock them in place. Swing your arms for- ward and back, not side to side across your body, with your hands brushing just slightly below your hip bones near your waistband. Don’t clench your fists. Hold your hands as if you were holding something delicate in each one, touching the tip of your middle finger to your thumb. Keep your shoulders down and comfortable, not scrunched up near your ears, which causes tension and steals energy. A brick is a bike/run workout in which you go for a run immediately after a bike ride. These back-to-back workouts teach your legs to go from one sport to the next, making your transition on event day easier and preparing you for that heavy-legged feeling you’ll have when you start running after a bike ride.You can do bricks in a series of short intervals, such as a 5-mile bike ride, followed by a 1-mile run, repeated three or four times.Running UpHillWhen you do run hills, concentrate on your technique. Try to keep the rhythm going up the hill by shortening your stride, pumping your arms and lifting your knees as you go up the hill. Running Drills:Butt KicksKnee-ups
- http://www.joefrielsblog.com/2012/11/how-to-have-a-personal-best-ironman.htmlJoe Friel: Ironman is a bike race with a swim warm-up and a jog to the finish (wrapped around an eating contest)Those who pace themselves well for the duration of the race can maximize their performance. Metabolic efficiency training for triathletes is about teaching your body to burn more fat and preserve limited carbohydrates stores. What Is Metabolic Efficiency?Efficiency is a term that is typically associated with better use of oxygen relative to a given work output. For an Ironman triathlete, it can mean how good your swim, bike and run form is. From a nutrition perspective, being metabolically efficient simply means being able to use the nutrients that are stored in your body at the right times.How To Become Metabolically EfficientThe concept when combining nutrients in this manner is focusing on controlling blood sugar. When blood sugar is high, the hormone insulin is secreted and this turns off the body’s ability to burn its fat stores. When blood sugar and insulin are low, the body is in an ideal scenario for using more fat and preserving carbohydrates stores. The way to do this is to eat a protein and source of fiber at meals and snacks.Diet:Immune System after a workout Moderate and considerate exercise is the key to boosting the immune system. Exercise helps the cardiovascular system by improving blood flow and flushing away toxins from muscles and organs, this in turn helps remove the foreign bodies and circulate antibodies. During exercise there seems to be a physiological change in the immune system. This is because the production of macrophages is enhanced and they circulate through the body more rapidly hence are better able to attack bacteria and viruses.Exercise also raises the body temperature which is important in the killing of germs and viruses. This increases the body’s response to cold or flu.Intense exercise can indeed reduce immunity. Studies show that those who perform high-intensity exercise for more than 90 minutes are more susceptible to illness within 72 hours after the workout. This is because during intense physical exertion, the body tends to produce certain stress hormones like cortisol and adrenalin. These hormones cause the immune system to lower its function.Eat for a great immune system CarbohydratesCarbohydrate intake not only fuels your muscles, it also reduces the rise of stress hormones in the body, delays the onset of fatigue hence playing an important role in immune function.Amino Acids and ProteinsRecent research suggests that amino acids like cysteine and theanine boosts recovery after intense physical activity. Yet another research on athletes shows that these two amino acids helped prevent inflammation caused due to intense exercise, reduce symptoms of infection and maintain proper immune function. Another amino acid L-citrulline also known as citrulline is shown to have an effect on white blood cell function which usually declines after a strenuous workout. Citrulline also acts as a workout recovery supplement by preventing post-exercise fatigue and muscle soreness experienced after exercise.Directly taking protein supplements helps your immune system fight against foreign pathogens because the antibodies in our body are primarily made up of amino acids and proteins.Vitamins and Minerals Boosting your daily dose of vitamins and minerals during and after periods of training enhances the immune system. These nutrients are critical in replicating the immune cells and hence warding off disease causing pathogens.WaterDehydration was known to be associated with negative mood and impaired attention. Water is essential during and after workouts and the scarcity of this essential element in our body affects mood and mental performance.