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Showing posts from June 27, 2021

Snack or meal? How to recover post workout.

It’s well-accepted that the combination of protein and carbohydrate makes the perfect post-workout snack. 💪 Add in water and sodium and you are nailing your recovery nutrition. 💧 This combination helps you achieve the desired training adaptations from your workout by promoting muscle tissue repair, replenishing what was lost in sweat and maximizing glycogen synthesis to help reduce soreness while accelerating performance adaptations. To optimize recovery, begin consuming a carbohydrate and protein snack within 45 minutes after a workout, when blood flow to the muscles is still high. Don’t wait to refuel! Keep in mind that full restoration of depleted glycogen stores can take up to 48 hours. Because your daily energy and carbohydrate needs are higher on intense or high volume training days, don’t be concerned about the extra calories affecting your body composition goals. A well-designed recovery nutrition plan plays an important role in promoting quick recovery so you can stay consis

Dealing with a DNF

No athlete enjoys seeing a DNF (did not finish) after their name when looking at the event results.  I've experienced two DNF's. The first was the Miami Marathon on January 28th, 2007. The reason why I remember that date is because it was my very first blog post.  I find it so ironic that I decided to start my blog right after my first DNF. The second DNF was actually a DNS (did not start) when I fainted on race day morning at the 2017 Ironman World Championship in Chattanooga, TN. Karel has had one DNF to his name. It was Ironman Lake Placid in 2015. Karel tore his plantar during a run workout a few weeks before the race and while he was tempted to run on it in order to finish the race, he made the smart decision to only swim and bike. It was really hard to give up his timing chip in T2 but it was the right decision to not further impact his recovery.  Although we have only experienced three DNF's, I can't list the number of Ironman races that we have wanted to quit wh