The Road to Kona: Fueling Tips from Pro Triathlete Jodie Robertson, Sponsored Klean Team Athlete
My name is Jodie Robertson, and I am a pro triathlete and music teacher. I started racing triathlons three and a half years ago, and for the past two years I have been working with Klean to help provide me with an overall healthy foundation upon which I can build some solid fitness. I am racing at the IRONMAN® World Championships of October 13th and would like to share with you some of my go-to recovery techniques for simultaneously training and working to ensure I am 100% ready to roll, week after week.
This definitely hits the top of my list, and is often the hardest to manage when working full-time and training a lot, but for me it must be the priority. I typically shoot for eight to 10 hours of sleep each night. If this means shortening a workout or skipping a morning swim because I had to stay at work late, so be it. The best way I can manage to get a solid eight to 10 hours every night is by planning ahead and communicating with my coach so that my training and work schedule work together. I am not a big napper – my schedule can’t really accommodate it – but if that is your thing, definitely do it!
I make sure to always take a recovery drink with me to EVERY workout, whether it is long, short, intense or recovery. I have it directly after my workout, usually within 10 minutes. I use 1 scoop of Klean Recovery™, 3/4 scoop of Klean Isolate™ unflavored, and 5 g of glutamine. Personally, I need a slightly higher ration of carbs to protein; therefore, I add the Klean Isolate to the Klean Recovery to get closer to a 3:1 ratio. Depending upon the duration and intensity of the workout, I may use up to 2 scoops of Klean Recovery and 1.5 scoops of Klean Isolate.
Fish Oil can support the G.I. system. I take 3 Klean Omega™ (fish oil) softgels every day, and double my ration for the three days following a race to help with recovery.‡
Epsom Salt Baths
I have been totally loving these over the past few months. I take a warm Epsom salt bath directly after training three to four times a week. I feel it has helped my muscles to relax, recover and release some of the toxins quicker. I put 2 cups of Epsom salt into a warm bath for 15 minutes.
Eat Real Food
Since I drink a ridiculously large quantity of sport drink and gels while training, it is my number one priority to eat real food when I am not training. I eat tons of fruits, vegetables, nuts, seeds, eggs and meat. In order to ensure I am covering all my nutrient bases, I also take two Klean Multivitamin™ supplements every day to top off anything missing. All that being said, sometimes after a big training day, I have my recovery drink but my stomach still might not be ready for real food, so I make a smoothie or smoothie bowl. Check out my favorite recipe below.‡
Smoothie Bowl Recipe
I kind of hate to measure (good thing I don’t bake!), so my suggestion would be to just eyeball it and add more frozen stuff if you want a thicker shake (eat with a spoon) and add more liquid if you want it thinner (drink with a straw). I mix it up depending upon my mood.
- Water to desired thickness
- 1 over flowing scoop of Klean Isolate™ (unflavored)
- 1 T (or spoonful) of raw cocoa powder
- 1 T (or spoonful) of almond butter
- 3 handfuls of spinach
- Frozen blueberries
- Frozen banana
- Frozen cherries (sometimes I add these sometimes not)
- Blend it all together for a yummy bowl of ice cream (sort of) or a smoothie! If eating in a bowl, I love to sprinkle pumpkin seeds and walnuts on top.
I could definitely keep going with more recovery tips, but I think those are some good ones to start off with. I hope you can find some of these tips useful during your busy life balancing work and training.
Dream Big and Make it Happen,
You can follow Jodie Robertson on Social Media & her website.
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Blog header credit: ©Danny Weiss