Ramadan Training tips by Raghad Gomaa
Raghad who is from Egypt, started endurance training around 2.5 years ago, starting off with long distance running and now entered the world of triathlon, specifically long distance triathlon.
Training throughout the winter is beautiful in Dubai, the weather is excellent, races are on and the spirits are high! The summer though, is a whole different story, the humidity and heat make sessions much more challenging. As the summer approaches every year, so does Ramadan!
The Holy month of Ramadan is a special time for Muslims around the world, a time to slow down and give back. It is also a time where we don’t eat or drink from sunrise to sunset!
Personally, it is one of my favorite times of the year, cleansing the soul, body and mind-pure beauty.
However, training in Ramadan, especially endurance training is sometimes a very hard obstacle to tackle. The “window” of time to train shortens, and the body is constantly suffering from a deficit of hydration and nutrition. This being my 3rd year of training in “Dubai Summer Ramadan”, I feel more mentally ready to tackle my training and maintain an effective nutrition and training plan. Here are some tips that could help if you’re fasting and want to maintain fitness or train.
- Go easy on yourself and set realistic expectations.
- Don’t aim for the stars, or expect PBs or a new FTP, your body is not in the right physical state for that and if you do, the recovery process will take much longer than normal, so you’ll become more injury prone and will have to sit out more days of training...
- Accept that you could lose fitness, and that getting back after Ramadan at the end of May, early runs and rides will feel harder than they used to.
- You are likely not going to get any stronger in any components of fitness, but we use low HR and aerobic work to maintain our foundations of endurance.
- It’s fine if you miss a few days of training!
- The perfect timing for a training session is up to you!
- I personally prefer to train 1 hour before breaking the fast, have water, dates or a banana and continue the session then go back home and have the Iftar meal.
- Other people prefer to train after breaking the fast with a light meal then having dinner/Iftar after the session.
- Try what works for you, what makes your tummy the least upset and stick to it.
- Be on top of your hydration and fueling.
- Breaking the fast with as many liquids as you can is the way to win Ramadan training! Before my Iftar meal, I usually have: water, 500ml of electrolytes and a protein shake, let them sink in for 10 mins and then eat!
- My stomach usually takes up a few days to get adjusted to these new eating habits- I start the month bloating and feeling a little sick sometimes, but that goes away a few days in.
- The other very important meal is Souhour (late dinner/before sunrise meal). Balancing it with slow releasing carbs and protein allows less energy crashes during the day and helps if you will train while fasting.
- Routine, Routine, Routine.
- Doing the same thing over and over again works, sleeping the same hours, eating the same food type and training the same timings will fix the biological clock that gets shuffled around when we fast, so routine will be your best friend to get comfortable during the 30 days
Most importantly, have fun! Train while you can and remember what the essence of Ramadan truly is, yummy dessert from time to time & time with your loved ones!
Ramadan Kareem 🙂
Thank you Raghad and Ramadan Kareem!
