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Showing posts from August 6, 2017

3 pre-race nutrition mistakes

Many athletes blame a poor race day performance on nutrition, which doesn't surprise me since most athletes underfuel in training and guess their way through race day sport nutrition.

As it relates to long-distance racing, nutrition is a critical component to race day success. While what, when and how you consume sport nutrition during the race can optimize your ability to perform with your body from start to finish, equally, if not more important, is your nutrition going into a race.

From my personal experience as a Board Certified Sport Dietitian, who specializes in working with endurance athletes, here are some of the common pre-race nutrition mistakes that I see often, that keep athletes from reaching athletic excellence.
Unhealthy relationship with carbs - A fear of carbohydrates can keep athletes from properly loading muscle and liver glycogen stores going into a race. On the other edge of the spectrum, eating every carbohydrate in sight can leave you feeling lethargic, heavy …

Pass the rice, please!

Back in March, I wrote a blog post about rice. Although the topic was informative, it wasn't the most timely post as March is all about Spring and when I think of spring, I don't think of rice as my food of choice.

But now that we are in the middle of summer and the days are long, and packed with training and other activities, rice is the perfect "quick" and healthy food for anyone, but especially for athletes who are busy, exhausted and in need of fuel.

Here's the article for your viewing once more and if you missed it, happy reading!
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For almost half the world population, rice is a staple food.
But for much of the US population, rice is seen as a "bad" carbohydrate
There are many varieties of rice but what they all have in common is that they contain carbohydrates, protein, trace amounts of fat and sodium and are gluten free. 
Compared to white rice, brown rice is often viewed as the "healthy" rice. …

Lake Logan Half Ironman - Race Report

Although this is only my 2nd time racing the Lake Logan Half Ironman, it's one of my favorite half ironman events. With it being ~90 minutes from my house (outside of Asheville), I consider it a "home town" race. Plus, it's in the mountains so the weather is typically cool for August (50-60s on race day morning). Set Up Events puts on a great race, with a beautiful and calm wet-suit legal swim, challenging and well-marked/supported bike course and easy-to-navigate net incline/decline two-loop run. And because the race venue is tucked away in the mountains, the atmosphere is very calm, relaxed and nature-filled.
My mom joined me for this race as Karel was participating in the Purple Patch Greenville East Coast camp from Thurs - Sunday. We stayed at the Best Western Smokey Mountain Inn, about 20 minutes away from the race venue and the hotel was clean and the staff was friendly. We didn't take advantage of the complimentary breakfast due to our early morning check…

Lake Logan half ironman - quick recap

I had a lot of confidence going into the Lake Logan half ironman. I felt physically prepared and my nerves were at an all-time low. I had trust in my nutrition, skills, terrain management and mental strength and I was excited for the opportunity to get out and race.

RESULTS:

Swim: 29:29
T1: 1:44
Bike: 2:43.53
T2: 1:10
Run: 1:36.55
Total: 4:53.10
(the bike and run were a bit short from the total 70.3 distance)

I placed 3rd overall/open female and had the fastest overall female run and 2nd fastest run of the day (by 15 seconds).
Knowing that there was going to be some tough competition out on the course, I made sure not to doubt my own strengths when comparing myself to others. I actually went into this race with more confidence in my running than swim and bike! But, I made sure to stay within myself and trust my preparation going into this race. Although I didn't fully taper for this race as I was coming off a big load of training in Lake Placid 2 weeks ago, I still felt like I could put t…