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Showing posts from July 14, 2019

Training in the heat - nutrition tips

Triathletes and endurance athletes are very susceptible to dehydration and even more so, a heat-related injury at this time of the year. Whereas in the cold/cooler months of the year, athletes can get away with haphazard fueling and hydration strategies and poor pacing, now is the time in the year when a poorly planned fueling/hydration regime and pushing too-hard or too-far will negatively affect workouts, adaptations and health. Let it be known that training in the heat is incredibly stressful for the body. Seeing that training (in any environment) already creates difficulty for the body to adequately digest and absorb nutrients and fluids, you can imagine why so many athletes experience harmful health issues, GI struggles, extreme fatigue, heat stress, dehydration and so many more issues during the summer months when training for an event. As an example, exercise increases body temperature. The harder and longer you train, the higher your resting temperature. Your body comp

Training for race day success

Training is easy. You feel great when you get your endorphin boost, you can control your environment (or select your terrain), there is no pressure because no one is watching or tracking you and you know that if a workout doesn't go as planned, you always have tomorrow to try again. On the other hand, race day is stressful! Feeling pressure to perform - especially in an unfamiliar and/or uncontrolled environment - brings anxiety, nerves and expectations. It's easy to compare yourself to other athletes and experience a heightened fear of failure. Never in training do you feel what you feel on race day. Far too many athletes complain that they can train better than they race - finishing a race feeling like they underperformed, relating back to all the amazingly great workouts that they crushed, yet feel defeated as to why they were unable to perform on race day, despite feeling so prepared.  One of the great challenges for triathletes is translating training into a great

Mentally cope with your taper

Taper  is an uncomfortable time for most athletes but it can also be one of the most confusing times for an endurance athlete.  Physically, tapering ensures that the body is rejuvinated and recovered from previous training. Although training volume is greatly reduced, intensity is sprinkled into training in order to wake-­up the body for race day. The endurance athlete who has invested many months to training can now "cash-­out" from previous training investments. For the first time in a very long time, the body is under little physical stress as it enters race day with a healthy, fit, resilient and responsive body.   The  tapering  approach will differ among athletes, depending on fitness ability, prior  taper  experience and any recent history with setbacks.     While  taper  can be physically easy, many athletes mentally struggle with  taper . A drastic change in your training schedule can make you feel a little "off." This sudden, yet expected, time in the s