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Have you ever wondered what it takes to be up there with the best of them? We have put Team 9bar athlete Nikki Bartlett in the spot light to find out just that.
With some incredible achievements under her belt including her most recent in June taking second female overall at the Ironman UK, we asked Nikki what a typical day of training is made up of in order for her to stay at the top of her game.
On a big training week, where I’m not tapering or recovering for and from a race, this would be my ‘typical’ Monday. Monday is one of the biggest training days of the week for me and I usually clock up around five to five and a half hours of training.
My alarm goes off 6.30am for a nice early start, but actually one of my ‘latest’ starts to the week.
Breakfast Number One:
I then have my first breakfast of the day which is usually a big mug of coffee and a few bananas with nut butter as this provides me with some energy to kick start the first session.
This consists of hill run repetitions and lasts for a total of 85 minutes. During this session I will have a 15 minute jog to warm up with a few fast bursts lasting around 10-20 seconds.
The main session of hill repetitions follows this pattern: 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute then I go back up the scale of repetitions doing 1 minute, 2 minute, 3 minute, 4 minute and 5 minutes hard. In between all repetitions I give myself a one minute jog back down for recovery.
After my repetition I run home to take my total session one to 85 minutes.
Walk the dog:
After session one I usually then take my dog Titch out for a walk and I eat a 9bar to replenish my energy levels depleted in session one. My favorite 9bar at the moment is nutty!
They say breakfast is the most important meal of the day so if I have a hard days training I usually have two. Breakfast number two usually consists of some avocado on seeded brown bread, and a big bowl of fruit and nuts with yogurt.
The next training session of the day is swimming. I will complete 3.8k – 4.2k swim with fartlek work. For those who don’t know; fartlek is a type of swimming workout which alternates low and high intensity, it is not based on interval training but how you the swimmer is feeling. It is a great swimming exercise for those wanting to start to swimming at a higher intensity to improve endurance and aerobic conditioning. This session is around 70 minutes long.
At about 1 o’clock I am ready for my lunch. One of my favorite training day lunches is a fresh salad with omelet- chucking in any meat and veg I have in the fridge because this replenishes my protein stores. This sets me up for my afternoon of training.
This is the biking part. I usually cycle for about two and a half hours, taking it at an easy pace, most of the time.
The terrain where I cycle is quite hilly so this helps me with strength but also descending practice.
At about 5.30-6 o’clock I sit down for dinner; one of the best post training meals has to be tandoori chicken with sweet potato chips cooked in Lucy Bee coconut oil, with some veg!
At the moment I work in sports PR for Compete PR and on a Monday I only work a few hours and I tend to do this in the evening so I can fit a full day of training in.
On training days this is usually around 9pm and after my day of clocking up around five hours of training it doesn’t take me too long to fall asleep.
If you want to find out more about Nikki Bartlett you can follow her incredible blog.