Turbulence Training
Inside Issue #65:
- An Interview with the Female Fitness Model, Triathlete, & Expert Trainer: Rachel Cosgrove
How to Succeed in Female Figure Competitions & Triathlons
CB: Rachel, you've competed in two contrasting sports - fitness competitions
and triathlons. Can you give a couple of tips on preparing for each?
RC:
You’re not kidding when you say “contrasting” sports. These two sports are very different from each other.
For fitness competitions you are constantly trying to keep your body from adapting to your exercise program so that it will continue to change and lose body fat. You need to burn the most amount of calories possible so the less efficient you are the better.
For example, if you are using a particular cardio machine to do intervals on you will need to change the mode of exercise after 3-4 weeks to keep your body from becoming too efficient at it.
On the other hand for a triathlon you want your body to become efficient at running, biking and swimming and you want these activities to become easier for you to do which the more efficient you are at them the less calories you burn which is a good thing because you want to conserve energy for your race. So you have completely opposite goals with each sport.
The diets are also very different from each other. The diet is much more strict for a fitness competition when your #1 goal is to change your body composition and get on stage in a bikini.
When training for a fitness competition you must be in a calorie deficit to lose body fat so the food you do take in is to fuel and keep as much muscle tissue as possible while you are dropping body fat to extremely low levels. So basically you are only eating enough to maintain muscle and to give you enough energy to train and practice your routine. You don’t have any room for extra calories. For example, before a morning cardio session I wouldn’t eat anything except some amino acid capsules to give my body just enough protein to stop catabolism so I could burn fat. I would only do 20-30 minutes of cardio at a time usually in the form of intervals.
Training for a triathlon your food choices are made to improve your performance. Before a run or bike I will make sure to have a good breakfast before hand and then I will consume anywhere from 200-300 calories per hour of exercise in the form of gels or sports drinks to keep my glycogen stores topped off and my energy levels optimal.
You can get away with eating a lot more training for a triathlon but you are also doing a lot more volume and your goal is not to step on stage in a bikini, your goal is optimal performance so fuel is key. Depending on what distance race you are training for your workout may last anywhere from 2-6 hours.
CB: What type of strength training did you do for each?
RC:
For a fitness competition in the last 12-16 weeks the goal is to keep as much muscle as possible while dropping body fat so my strength training is high volume with as heavy of weights as I can handle with short rest periods to get my body burning the most calories but also to put stress on the muscles to keep them adapting and building in response to the training while I am losing body fat. Usually 4 days a week, high volume with short rest periods but always done in less than an hour.
While training for a triathlon, I usually lift weights 2 days a week and for no more then 30-45 minutes. Most of the exercises I do are for injury prevention or to improve my performance.
Regardless of which sport I am training for recovery is the most important part. Whenever I step up my training to get ready for an event, whether it be a fitness competition or a triathlon, I also step up my recovery. I always have a post workout recovery shake following my training session and I spend time every night using the foam roller and/or stick and stretching. Recovery is key.
CB: What was the most difficult aspect of training for each?
RC:
When training for a fitness competition it is definitely the diet. Following a very regimented diet for 12 -16 weeks straight can be very mentally draining.
I eat healthy year round but to have to count every gram and calorie that goes in to your mouth is tedious. My body seems to be comfortable year round at 16-18% body fat so to get to under 9-12% to step on stage is a challenge for me and leaves no room for error.
Training for a triathlon, when I first started out the swimming was the hardest part because I had never swam before but now I love swimming so I guess I would have to say since I am currently training for a half ironman distance the hardest part is fitting all of the training in and still finding time for my work, myself, my daily activities (grocery shopping, laundry, etc.) and my husband.
I have had to really work on my time management to fit in 20-25 hours of training a week and keep a balanced life, it is like having a part time job. But I do love it and enjoy every minute of it.
Both sports have their challenges but that is what makes it so worth it when you reach your goal. Whether it be a fitness competition or triathlon, I love having a goal in mind that I am working toward.
Part 2
CB: Which sport gave you the best body, and why?
RC:
It is hard to compare because if you are talking about being lean and cut obviously when I was competing in fitness and had between 9-12% body fat I was the most lean and cut I have ever been in my life but I would only be that lean for one night to get on stage to compete and I didn’t necessarily feel healthy because my body fat is below normal levels. After a competition my body would usually come back up to between 16-18%.
I don’t look too different from that while I am training for a triathlon, my body fat is also usually 16-18%. It is very hard to get really lean and cut when I am doing so much endurance training but my body feels healthier and more fit while training for triathlons but I will never be between 9-12%. Because I do incorporate weight training into my triathlon program I do have definition and am able to maintain my muscle despite all of the endurance training.
So, my answer is Fitness Competitions gave me the best looking body but it was temporary and not as healthy. Training for a triathlon I feel fit, healthy and can maintain it long term. My ultimate goal is to cross the finish line of a triathlon looking like a fitness competitor and be able to maintain it but I don’t know if it is possible. I am still working on that one…
CB: What was the most important nutrition tip for each?
RC: I pretty much covered this in the first question but with either sport you have to get the basics down first of eating every 3 hours, eating lots of fruits and vegetables and lean protein and good fats, drinking enough water and drinking a post workout shake before you can fine tune for each sport. Start with the basics.
CB: And finally, what was the biggest surprise about competing in each?
RC: When dieting down for a fitness competition it is amazing to see your body change so dramatically. It is really amazing to see how lean and cut you can get and to see all of the muscles you have worked so hard to build. I was surprised at what my body was capable of. The same goes for triathlon- I was also surprised at what my body was capable of. I started off my first triathlon with a sprint distance which is a 400m swim, 12 mile bike and a 5K run and it seemed like it was a huge goal at the time. Now I am training for a half ironman which is a 1.2 mile swim, 56 mile bike and a half marathon. I did my first half marathon a few weeks ago in training for this half ironman and just one year ago 3 miles seemed like a long way to run now I am running 13! It is so amazing how your body adapts to the demands you put on it and responds by becoming more physically fit. The human body is an amazing machine!
CB: Turning to nutrition, what are your top supplements for men and
women?
RC: Every client who works with me takes a multivitamin, an Omega 3 supplement and a post workout shake after every training session. Most of my clients also use some kind of meal replacement shake or bar to keep them on track with their busy lifestyles. I would rather they eat 5 meals a day of real food but most people need to use a shake or bar to get all of their meals in, it is purely for convenience.
CB: Do you recommend fish oil or flax oil?
RC: I usually have them take 3-6 grams of fish oil. Flax has good fats too but fish oil is all Omega 3 where flax has Omega 3 and Omega 6. Most people get enough Omega 6 from other foods but the average person doesn’t eat enough fish. Most of the studies I have seen have shown benefits from the Omega 3 fats from fish oil.
CB: What type of protein supplements are effective? I've heard that a
large amount of commercial protein powders are just junk. Can you clarify the
protein supplement scene for us?
RC: Yes, there is a lot of “junk” out there and you have to be careful. I use companies that I trust which include Biotest and Beverly International. Both of these companies have protein powders with high quality protein and low sugar. Biotest also makes a great post workout recovery shake called Surge that I love to use. Read your ingredients and don’t just buy it because it is cheap.
CB: What about protein bars, meal replacement bars, and energy bars?
RC: It depends on your goal. I wouldn’t recommend them if your goal is to do a fitness competition. It is very hard to get really lean eating bars as one of your meals. For Triathlon or other endurance sports using bars is helpful to get calories in while you are training. I use Perfect 10 bars which is basically food in a bar and Biotest Metabolic Drive Bars. Check the ingredients when you are purchasing bars and be sure the first ingredient isn’t High Fructose Corn Syrup. Again cheaper isn’t always better.
I work with a variety of clients training for both fitness and figure events and triathlons and other endurance events. I am available for online coaching if any of your readers are looking to do their first competition. My website is www.rachelcosgrove.com where your readers can sign up for my free newsletter.
Thanks Craig!
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Do not make use of any of the information in this newsletter unless you are in good health or you have first reviewed them with and received approval from your personal physician.
CB Athletic Consulting, Inc.
M6S 5A5
