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<p>The triathlon is a sport that will push you to your limits of endurance and test your competitive spirit to its maximum. For many, the very thought of doing three different sporting activities in one go is simply too off-putting, too much of a test of physical stamina. But for others, the sense of overcoming great odds and of facing a supreme test of character is its great attraction. And it’s also a sport for all ages.</p>



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<p>“Anyone can challenge themselves, regardless of age, I have seen people in their 80s participating,” says Doron Grossman, an Australian in his 60s and a veteran of several Singapore triathlons, as well as the Busselton and Bintan half ironman events. Such is his sense of achievement from these activities that he would actively encourage anyone to participate in triathlons.</p>


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<h3 class="wp-block-heading">What is a triathlon?</h3>



<p>The standard triathlon combines swimming, biking and running, usually in that order, although any multi-endurance event in which three different sports are completed consecutively can be considered a triathlon. There are common triathlon distances for different categories, from the supersprint, which in total equates to about seven miles, up to an Ironman, which is even harder and totals around 140 miles. The first recorded triathlon took place in San Diego in 1974 and it became an Olympic Sport in 2000 in Sydney.</p>



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<h3 class="wp-block-heading">Why do people do it?</h3>



<p>There are known to be considerable physical, health and other benefits from training for and participating in triathlons. As you train for a triathlon, your body will adapt to increased workloads and upgrade its cardio-respiratory function.</p>



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<p>And this produces knock-on benefits. “I believe being physically fit assists in being mentally healthy and alert. Also, the endorphins that are produced really make you feel great about yourself. Participation also forces you to eat more healthily in order to fuel your body,” says Doron, who is also the managing director of a company involved in the insurance sector in Hong Kong.</p>


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<p>Some competitors experience a strong emotional charge during training and competitions. Others report an intense almost spiritual feeling of overcoming adversity and struggle and of feeling a great sense of achievement.</p>



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<p>Beyond that, there are a multitude of potential health benefits &#8211; lower bad (and higher good) cholesterol levels, reduced chance of strokes and heart attacks, lower blood pressure, reduced chance of diabetes, better overall body composition, and stronger bones to name but a few.</p>



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<p>There is also a social aspect, with Doron saying: “You also meet a lot of people as training partners or coaches that create a like-minded social circle.”</p>


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<h3 class="wp-block-heading">The benefits of cross-training</h3>



<p>Triathlon involves three sports so inherently training for such an activity involves crosstraining and includes a variety of exercises in the training routine.</p>



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<p>This is also what makes training for triathlons so appealing for some, with the variety in the training routine reducing the burnout typically caused by concentrating on one type of exercise. Fitness can then become enjoyable and a lifestyle option. “The fact that it involves three disciplines makes training interesting. Many people get bored if they just run, bike or swim. By mixing it up, it keeps you motivated to train,” says Doron.</p>



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<p>Obviously, to compete in triathlons you need a certain level of competence in swimming, biking and running. For newcomers to the sport, it is the swimming part which often appears the most challenging, including for Doron, who actually had to learn to swim before he could take part in his first such event.</p>



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<p>Irrespective of any competitor’s individual goal, it is actually the training which is the most important aspect of a triathlon.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-1024x726.jpg" alt="" class="wp-image-75889" width="768" height="545" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-1024x726.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-scaled-200x142.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-scaled-800x567.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-395x280.jpg 395w, https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-768x544.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-1536x1089.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/06/super-league-womens-eliminator-singapore-©Super-League-Triathlon-1024x726-1-2048x1452.jpg 2048w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">Time – the biggest commitment </h3>



<p>“The biggest commitment is time. Training involves spending time training in all three disciplines as well as training for the transition, which is where you change gear from one discipline to another,” says Doron.</p>



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<p>The transition is the stage where competitors drop off equipment they no longer need and pick up equipment they require for the next stage of the triathlon. Some experts suggest bringing along more items rather than potentially missing something.</p>



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<p>Each individual athlete naturally has different strengths which affect their training routine. Training programs can be tailor-made to suit individual circumstances. “Personally, most of my training is concentrated around running, which is my greatest strength and I find that the cardiovascular fitness really helps with the bike. I also spend a few days a week swimming as that is my weakest sport and have to force myself to improve my technique as the fitness for swimming is already there.”</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-1024x576.jpg" alt="" class="wp-image-75888" width="768" height="432" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-1024x576.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-scaled-200x113.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-scaled-800x450.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-498x280.jpg 498w, https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-768x432.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-1536x864.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/06/lanzarote-volcano-triathlon-2048x1152.jpg 2048w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Doron believes anyone considering participating will need to have a good level of cardiovascular fitness and be prepared to participate in some form of activity for approximately one hour at least five days a week.</p>



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<p>Obviously, there is the equipment necessary for the competition, which should be purchased with the idea of maximising comfort and efficiency for your training program and lifestyle. This equipment includes the right swimsuits, bike types, helmets and glasses, pedals, shoes, running apparel, nutrition belts, hydration systems and GPS watch amongst others.</p>



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<p>Ultimately, top-tier triathlon competitors can be driven people, the prime example being Leslie Paterson. She used every skill she learnt competing in the triathlon, sometimes overcoming great pain and adversity, to raise funds for an adaption of All Quiet On The Western Front (which recently won seven BAFTAs) after years of it being rejected by Hollywood. She even completed a triathlon in Costa Rica with a broken shoulder to help fund the project. Now, that’s dedication.</p>


Triathlon – the triple-sporting challenge open to everyone

<p>He could have taken the easy life, but for ultra runner, Igor Gal, doing things that scare him is what drives him. But then again, as the Hong Kong-based athlete takes a quick look at the 100km route that awaits him and ends at the Peak, he would not be human without a sudden wave of regret for that impulse to challenge himself, to push the boundaries. This is trail running at its most extreme: mammoth distances slugged out across rugged, undulating terrain.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70733 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor27-e1680852540319.jpeg" alt="Igor Gal" width="500" height="750"></p>
<p>With a combination of nervousness, excitement and confidence, he sets off at about midnight one cool Saturday evening in February from the Maclehose Trail at Tuen Mun on an authorised trail race, part of the 3rd edition of the 4 Trails Ultra Loop (4TUL).</p>
<p>“I have the mindset of a boxer,” says Gal of another sport he practises. “I know I am going to die.” He adds: “Hong Kong is the best place in the world for trail running.”</p>
<p>This is a run which will take him to Hong Kong’s highest point, Tai Mo Shan, through Tai Mo Shan Country Park, past Shing Mun Reservoir and eventually down to Tseng Lan Shue and Lam Tin, where he has to board the MTR to reach Tai Koo and join the Wilson Trail. From there, a long winding route will eventually see him reach the Peak.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70737 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/IgorA4-e1680852596512.jpg" alt="Igor Gal" width="500" height="667"></p>
<p><strong>One step at a time</strong></p>
<p>His goal is to reach the Peak in 15 to 18 hours (3 pm to 6 pm on Sunday). Just before setting off, he feels a pang of fear. Gal, a stocky Croatian in his early 40s who carries no excess weight, says the only way to overcome this trepidation is to think of the route in stages.</p>
<p>“My first plan is to reach the top of Tai Mo Shan, that’s my first goal,” he says. “Then after that I have my next goal – reach Shing Mun Reservoir, then the next goal.”</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70735 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor34-e1680852641863.jpeg" alt="Igor Gal" width="500" height="750"></p>
<p>The route is dotted with a series of stops where competitors have to take a selfie to prove they have covered the ground. It is a self-supported run tracked along the way by a GPS satellite navigation system. Gal has already played out the route in his mind before the race begins.</p>
<p>A few years ago, Gal feared he was gaining extra weight and took up trail running as he wanted a more regular form of exercise than his infrequent amateur boxing contests. The longest run he has completed is the 160-kilometre Ultra Asia Race in Vietnam. In Hong Kong, the father of two has trained employees of major companies to participate in organised races.</p>
<p>It has been about two years since he has covered such a lengthy trail run, with Covid-19 being the culprit for his abstinence. He often runs on an empty stomach and is a fan of intermittent fasting, forsaking food for a 36-hour period each week. He felt at his best when he was a vegetarian, pain-free and fresh, but the lack of authorised races has dulled his competitive edge, and he gradually started eating meat again at barbecues.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-70734 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor33-e1680852688466.jpeg" alt="Igor Gal" width="768" height="654"></p>
<p><strong>Mental and physical exhaustion kick in</strong></p>
<p>It was this lack of competitive edge that would turn this run into a nightmare. “About the 35km mark after climbing Tai Mo Shan, Grassy Hill and Needle Hill, the fatigue kicked in and the trouble started,” he explains.</p>
<p>Gal fought through the pain and stayed in the moment. He found the section towards Diamond Hill and Tseung Kwan O mentally exhausting as there are so many hills – not huge hills but unexpected 200-metre up and downs. The section between 60km and 70km took him almost two hours to complete.</p>
<p><em>(Text: Neil Dolby)</em></p>
<p><em>Read the full article in the April 2023 issue (pg: 144). Available on the Gafencu app on&nbsp;Android&nbsp;and&nbsp;Apple.&nbsp;&nbsp;</em></p>


Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak

<p>So you&#8217;ve just ran your 10km marathon and are on an adrenaline high about your triumph. After months of training crossing that finish line makes it all feel worth it, but it doesn&#8217;t end there&#8230;Running long distances can put any body under a lot of stress. It is crucial that runners be aware and mindful of their post-marathon recovery plan to avoid the risk of injury and reduce the symptoms of muscular, skeletal and cellular damage and post-marathon fatigue.</p>
<p>If you feel unwell or have abnormal coloured urine, it might be best to seek medical advise. However for general muscle recovery post-run,&nbsp; here are five things to do to recover from a marathon</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-61862" src="//www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2.png" alt="Gafencu_post_run_marathon_recovery_healing_2" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_2-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>1. Keep it moving</strong><br />
The moment you cross that finish line, your legs will go from running to barely able to move. But this isn&#8217;t the time to stop. Bringing your body to an abrupt halt after putting it through heavy exertion can cause severe cramps in the muscle. Instead, try brisk walking or walking at a casual pace — whatever your body can take — just keep it moving.</p>
<p><strong>2. Grab a recovery snack / drink<br />
</strong>Within 20 minutes of your hard run, hydrate your body with water, carbohydrates and protein. Protein shakes, electrolite tables in water, and protein bars help nourish the body with a&nbsp;quick and effective muscle restoration. As for your post-run recovery meal, put carbohydrates and starchy food ahead of anything else for a much needed refuel in energy, then protein for muscle repair. Don&#8217;t forget to stay hydrated with water throughout the day!</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-61861" src="//www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1.png" alt="Gafencu_post_run_marathon_recovery_healing_1" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_1-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>3. Go for a light massage&nbsp;</strong><br />
Your legs have just completed a 10km run and is in need of some tender love and care. At this point, going for a light massage just to encourage the blood circulation throughout the body, warm up the muscle fibers and remove any built up lactic acid in the body which can cause muscle tension. Above all, don&#8217;t forget to stretch!</p>
<p><strong>4. Try cryo- , heat, or float therapy</strong><br />
Once you get home, you may be tempted to jump in the shower. However, between the debate between cold or heat therapy, you might be contemplating between an ice bath or hot shower to alleviate muscle soreness. While ice baths, otherwise known as cryotherapy, constrictsblood vessels and decreases metabolic activity helping bring down the swelling and the breakdown of muscle tissue, heat therapy, on the other hand, helps relax the muscle and allow fluids to flow more freely through your body.</p>
<p>Alternatively, float therapy also provides a great and tranquil session for the body to recover. The sensory deprivation chamber is filled with about 454kg of Epsom salt, making the water dense with magnesium sulfate, thus promoting the increase in magnesium in the body which is ideal for muscle recovery.&nbsp;</p>
<p><a href="//www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-61863" src="//www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3.png" alt="Gafencu_post_run_marathon_recovery_healing_3" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3.png 700w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2021/10/Gafencu_post_run_marathon_recovery_healing_3-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a></p>
<p><strong>5. Take two-weeks off</strong><br />
Whether you are an amateur or professional marathon runner, after any long distance marathon, it is always important to give your body a rest and avoid cross training. It takes 10 to 12 days for muscle, cellular and skeletal damage from marathons, while the compromised immune system takes 3 days to recover, though professional runners can take up to a month of rest just to recover.</p>
<p>Not having a proper recovery plan can lead to injuries, an increase in total recovery time and decrease in over all performance in the long run.&nbsp;But for those who cannot go a week without activity, perhaps light activity such as swimming and yoga will satisfy your yearnings.&nbsp;</p>
<p>&nbsp;</p>
<p><strong>Also Read:&nbsp;<span style="text-decoration: underline;"><a href="//www.gafencushop.com/alternative-wellness-therapies/" target="_blank" rel="noopener">Unusual alternative therapies to try in Hong Kong</a></span></strong></p>
<p>&nbsp;</p>


Gafencu_post_run_marathon_recovery_healing

Tag: running

Triathlon – the triple-sporting challenge open to everyone

Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak

Five things to do to recover after running a marathon

Tag: running

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Triathlon – the triple-sporting challenge open to everyone

Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak

Five things to do to recover after running a marathon