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Showing posts from August 14, 2016

Simple sport nutrition tweaks for hot weather training - run

RUN I feel many triathletes need a constant reminder that they are not runners. Certainly, runners do not need to be reminded that they are not triathletes. Runners absorb a completely training stress than the multisport athlete. Furthermore, the race day effort of a triathlete is based on the race distance, which determines what time of the day a triathlete runs and what type of mechanical fatigue the triathlete brings to the run. Thus, the pacing and fueling strategy for run training and running are very different than the single sport athlete. (Note - even for runners, I still find it valuable to set up aid stations or bring nutrition and hydration with you during long runs) For the triathletes, you can not think like a runner when you train for triathlons. For example, if you are doing a brick run, you can not think of your run off the bike as "only" a 20-minute run. I see it all the time - a triathlete is out on his/her bike for 3, 4, 5+ hours and then

Simple sport nutrition tweaks for hot weather training - bike

BIKE It's unfortunate but many athletes underfuel in training and overfuel on race day. Why do triathletes do this? Underfueling can be from many reasons - fear of gaining weight, wanting to lose weight, trying to be more "metabolically efficient," not knowing how to fuel, not feeling that (more) calories are needed, thinking sport nutrition is bad/unhealthy, not bringing enough energy/fluids, not planning stops accordingly, poor planning/feeling rushed to get in a workout or not knowing how much energy/fluids are needed. Certainly, underfueling does not enhance performance and consequently, not meeting energy and hydration needs can sabotage health.  Overfueling on race day is often out of fear of not having enough energy . Sadly, no amount of calories on race day can make the body perform at an intensity that was not established in training.  And if you are an athlete who underfuels in training, not only are you missing an opportunity to boost fitness in trai

Simple sport nutrition tweaks for hot weather training - swim

Hopefully by now in the season, you have dialed in your fueling and hydration regime to help you adapt well to training and to keep your body healthy.  While there can be several pronounced and noticeable symptoms to let you know that you are not meeting your energy, electrolyte and fluid needs during your longer or more intense workouts, like headache, not feeling the urge to urinate during a long workout or for hours after the workout, nausea, bloating, fatigue, muscle aches/throbbing and dizziness, you may notice that even without a health or performance-related issue, with the intense summer heat, something is still off with your fueling and hydrating strategy. Important note: the symptoms I mentioned  are not "normal" just because you are an athlete, training hard, wanting to get faster or leaner or training for a long distance event. Over the next few blogs, you will learn a few simple tweaks that you can make to your current fueling and hydration regime. As a Board