Because they're training for three disciplines at once, triathletes can sometimes be in danger of performing too much exercise over too short a period of time. This can result in high levels of the hormone cortisol, which can affect health, mental outlook and performance. To lessen the chances of this occurrence, get plenty of sleep between training sessions, avoid stress and eat well-timed, carb-rich meals.
Cortisol
Controlled by the adrenal cortex, cortisol is part of man's ancient “fight or flight” response; it is intended to help mobilize the body's resources in response to danger. When the danger has passed, your cortisol level should drop back to normal. However, stressors such as anxiety and intense physical activity, also trigger the release of cortisol. Persistently high levels of cortisol can result in the breaking down muscle tissue, slowing new muscle growth and suppressing the immune system, making you prone to illness and injury.
Overtraining
As a triathlete, you're likely to experience high levels of cortisol when you overtrain – that is, when you don't allow your body to recuperate between exercise sessions. Symptoms can include declining performance, diminishing competitive spirit, a tendency to contract colds, accumulating niggling injuries, and a negative mental outlook. If this is the case, you may have to lay off training for a few days or weeks until you recover. Training slightly less may be part of the long-term answer, but the quality of your rest and diet can also be contributory factors to unhealthy cortisol levels.
Rest
Committed triathletes have busy schedules, but need adequate sleep. If you're suffering from the symptoms of high cortisol levels, try going to bed half an hour earlier, or catching a short nap during the day. Also, look at eliminating stress from your life. If you're holding down a job as well as training, consider working a few less hours; it's also probably not a good idea to buck for a promotion that will bring you more responsibility. If possible, make time for some yoga or meditation. All these things can help reduce cortisol levels and bring you back into peak form.
Diet
Eating healthy carbs, like bread, rice and pasta, can help suppress levels of cortisol, especially if you load up one-half hour or so after an exercise session. Take a range of snacks and nutrient-enriched recovery drinks along with you to the gym or on the road when you train. Begin your day with a substantial breakfast; plan ahead for meals. For instance, before heading out for a long training session, put a stew or some other slow-cooking meal in the oven so that it will be ready for you when you get back. With good nutrition, you are less likely to overreach yourself as you move forward through your training regime.
References
- Trifuel: What is Cortisol?
- "Become an Ironman"; Cherie Gruenfeld
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