Comrades, Consistency and Coughs.

Comrades 2023 is upon us. Here are some thoughts regarding illness, injury and some science behind why consistency really is key.

With this in mind, here are some thoughts regarding your training:

1. Get your nutrition right. Your immune system needs to be fueled. It needs good nutrition and plenty of protein to keep it in tip top condition. A strong immune system needs to be your highest priority. I believe that athletes need to be taking in 1.7 g/kg of body weight per day to remain strong and healthy. Do the math: a 70 kg athlete needs 119 g of protein per day. (Bear in mind that one egg has 6 g of protein). You really need to work at getting enough protein in, either through your diet or via a protein supplement.

2. Look at taking some vitamin C after your runs. https://www.nswis.com.au/nutrition/the-importance-of-vitamin-c-for-athletes/

3. I have taken Viral Choice for several years and have found that it has strengthened my immune system. Do a bit of research on that and take if you feel that it might make a difference. I have no connection to the brand.

4. As you get closer to Comrades it’s an idea to walk around with an alcohol spray to keep your hands clean and wear a mask if you feel that will help. I am not sure about the science behind the average mask keeping a virus out, especially when you end up adjusting the thing the whole day with grubby fingers.

The Power and Problem of Consistency.

I have gone on for years about how consistency is the single biggest factor in reaching one’s potential. Below is a graph of a cyclist who improved his aerobic threshold over a period of 15 years. It’s calculated on a watt per heart beat basis, which is another way of calculating aerobic efficiency.

The first section has him improving over a period of time. The second section sees him go pro with further improvements, and then the last section sees a drop off as he leaves the pro circuit. Consistency is key and it pays incremental dividends year after year.

Legendary coach Brett Sutton writes this, “Give me 1000 x 6000m swim sessions without missing 1 and I guarantee you an Olympic berth”.

Here is the catch: What happens when we are inconsistent?

Detraining starts by day 3. 1 to 3 weeks off will result in a drop in performance by 25 to 30 percent. During one week lost of training, athletes can lose up to 50% of the extra mitochondria gained through 5 weeks of training. It takes four weeks of training to regain these levels.

Glycogen stores decrease as well with losses of 40-60% after 4 weeks of detraining. (Wilmore and Costill. 1999) Your body’s ability to fuel itself via glycogen stores and through the role of mitochondria takes a serious knock. Sure, you will be able to run 5 km quite successfully after a bit of a break but, watch what happens 90 minutes into a run when your fueling systems fail.

There seems to be a 1 to 4 ratio of recovery at play. Take one week off, use four weeks to regain aerobic function to pre break levels.

In summary, the athlete that stays injury free and healthy will enjoy a far easier day out on the road. Do everything you can to maintain health. Keep your strength training up and do what you can to stay injury free. React to any niggle asap. You might need to replace running for a time with an activity that doesn’t worsen your injury. That obviously needs to be properly assessed, but things like swimming and cycling are possibilities.

I wish you a successful training block leading up to Comrades. Fingers crossed that you won’t suffer injuries or any prolonged infection.

Regards,

Mike Roscoe.
Coach and Kinesiologist.