How you fuel on the bike portion of the bike can make or break the run portion of your race. Long course triathlon is a long day and it requires calories and hydration in order to get it right. One of the key pieces about fueling is to ensure that you consume both calories and water.
Read MoreI love a good energy snack!! These energy cookies are very nutrient dense and great for pre or post workout!!! When it comes to training, especially endurance training, your window for refueling is very important especially when you usually have to get up the next day and do it all over again. I came across these really delicious lactation cookies and what I am re-naming Energy Cookies (because well I’m not breastfeeding and I believe they are a good source or nutrients and fuel for anyone!)
Read MoreRecovery practices are vast from the sleep that you get, compression, baths, massages, supplements, nutrition, and so much more. There are two post activity (training) windows for fueling towards recovery. The first window is the 30 minute window immediately following training and the second window follow immediately after during the next 90 minutes after that 30 minute window. Proper post training fueling facilitates; Replenishment of electrolytes in the body, Fluid replenishment, Replenishment of glycogen in the body, Muscle repair, recovery, and synthesis, Decreases risk of illness and injury, and Prepares the body to do it all over again the next day.
Read MoreDaily nutrition is one of the most difficult pieces to manage whether you are an athlete or not. It is very time consuming and in the time we live in our days are often so full of “stuff” that finding the time to focus on our daily nutrition is really hard especially when you can just head to the drive through and quickly pick something up. The thing is that your daily nutrition did not have to be crazy, it doesn’t have to take a really long time, and honestly it really is just going back to the idea of the basics of eating.
Read MoreDialing in your nutrition in racing and training is daunting and complex, when you nail your nutrition you feel so much strength but when it goes bad it can go really really bad…. Part of my goal as a coach and through this blog post is to help change the mindset that calories and fueling our bodies during training is detrimental to us. I want you to start thinking of fueling during training and racing as consuming calories during training and racing as providing your body with the support needed in order for your body to perform at its absolute highest ability; calories are fuel and fuel is strength and fuel is performance. The calories consumed during training and racing are the fuel our bodies need in order to optimize our performance and recovery.
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