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Showing posts from June 20, 2021

Hot Weather Sport Nutrition - diving into details

You may be able to get away with haphazard fueling and hydration strategies in cooler temps, but now is not the time to wing it when it comes to utilizing sport nutrition products during your long workouts. If you've ever struggled with the application of sport nutrition, you've likely experiences several pronounced, uncomfortable and performance-limiting symptoms related to underfueling, overfueling, dehydration and overhydration such as headache, no urge to urinate, sleepiness, lack of appetite, nausea, bloating, fatigue, muscle aches, moodiness, diarrhea, sloshy stomach, headache and dizziness. Proper fueling during intense or long duration exercise helps you sustain a desirable effort to maximize training adaptations. You can also practice fueling strategies for competition and train the gut to tolerate nutrition while exercising at various intensities. Contrary to the opinion of other nutrition experts, I'm a huge proponent of consistently using sport nutrition during

Troubleshooting race day GI issues

The gut is a very important athletic organ because it is responsible for the delivery of nutrients and fluids during exercise. The gut is highly adaptable and should be trained repeatedly in training - just like the muscles and heart. Unfortunately, many athletes are reluctant (or afraid due to body composition concerns, previous GI complaints and 'they sayers') to take in recommended amounts of carbohydrates, calories, sodium and fluids before and during long workouts. Sadly, this results in underfueling in training and far too common, overfueling on race day. By practicing your pre-race and race day nutrition many times prior to race day, you can improve absorption of nutrition, improve gut tolerance and learn what works (and doesn't work) to reduce the chance of GI distress and to improve performance. Although GI distress is common among endurance athletes, race day performance-limiting upper- and lower-gastrointestinal (GI) issues are highly preventable. Although causes

National Triathlon Week - from Athlete to Triathlete

It's National Triathlon Week! "National Triathlon Week is a nationwide initiative to celebrate the sport of triathlon and all of the members of the multisport community. This week is geared toward education, celebration and participation in the multisport lifestyle. The schedule for the week features a new theme each day, with a spotlight on all of the components that make this sport so great. National Triathlon Week, or #TriWeek, is a celebration of not only triathletes, but all members of the multisport community — including officials, coaches, race directors, sponsors, families and friends of triathletes and more." Triathlon has been part of my lifestyle for the past 15 years. It's given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey.  I've learned so much since my ver

Hot Weather Long-Distance Triathlon Racing - How to Fuel/Hydrate

"Drink as much as you can and take lots of salt tabs!" This is what I've been reading a lot of lately on social media as it relates to the advice that triathletes are receiving in route to their upcoming hot long distance race.  Racing in the heat is extremely taxing on the body. The biggest consequences include heat stress/exhaustion/stroke and dehydration. Anytime the weather is above 86-degrees F, there will be some type of stress to your cardiovascular system. For the athlete with a hot weather race on the schedule, you must be smart, flexible, attentive and safe when exercising in the heat. Times will be slow(er) than normal and you can't chase metrics. Your primary goal is racing smart and doing the little things well. It probably won't be your fastest race and on paper, the race results may not showcase your current level of fitness but in such extreme conditions, your only goal is to reach the finish line without compromising your health. Most athletes wil

Miss you Dad

  For the past seven years, Father's day has been hard for me. This year is no different. But then again, today is no harder than any other day. After losing my dad to cancer, every day is Father's Day - I think about and miss my dad every single day.  At first I wasn't going to write a Father's Day post. Acknowledging this day and not being able to show my dad how much I love him, makes today very hard.  Today is not my first Father's Day without my dad. Since the age of 32, I've had to remember my dad instead of being with my dad. But I know I'm not alone. Others are missing their dad and Father's Day without a father is just plain hard. I have so many wonderful memories with my dad. At swim meets, running events and triathlon races to academic accomplishments like graduating from college, earning a Master's degree and becoming a Registered Dietitian. And then there are milestones like starting my own business, getting married, adding a dog to our