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"We had planned on going to the movies after cardio. Let's just say that might not happen."

Sunshine's words, while Kris is sacked out on the bed, speak volumes about the challenge this iron warrior has undertaken. He's working as hard as he ever has, and his ability to bounce back is being pressed to the limit.

"Recovery is going to be absolutely imperative," he says this week. "More critical than any of my programs."

That's saying something. It's also a sign that a deload—and maybe a nap—are in order.

Lucky for Kris, week five has been strategically dialed back by his triathlon coaches to give his body a much-needed chance to catch up.

If you've been following along with Kris' downloadable workouts, you're probably about ready for a breather, as well. Even if you've just been watching you might need one! Download his workload and read the following tips to get the most out of your deload.

Training and Nutrition Tips from Week 5:

  • If you're nursing any injuries, use this week as a chance to give them space to heal. Kris' groin is becoming a burden, and he alters his swimming drills to avoid it during the deload week.
  • Pull your calories back a little bit. Kris pulls back from carbs and protein, but only slightly.
  • If your legs are injury free and feeling strong, repeat last week's leg workout. If you're working around something, or want to try a bulletproofing whole-body routine, do this week's.
  • Weighted walking, either with a vest or heavy backpack, is a great low-impact substitute for running.
  • On a deload week back day, prioritize chest-supported or machine movements.
  • Kris takes in plenty of calories during his rides, but he also tracks them. This will help him dial in his in-race nutrition perfectly.
  • Deloading is all about limiting inflammation, which is why an ice bath is a perfect inclusion.

Ambitious athletic goals require strategic nutrition. Fuel up right to get big and go long.

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About the Author

Kris Gethin

Kris Gethin

Kris is a writer and photographer, and periodically provides with articles and pictorial features.

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