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Showing posts from April 2, 2023

Long Workout Planning

Do you have a long workout this weekend??✋ As you get closer to your key races, you will likely see longer workouts in your training plan. The higher volume workouts play an important role in your athletic development and race readiness. However, completing a long workout requires much more than just showing up and going through the motions. Because many athletes perform long workouts on the weekend - after a stressful and busy week of work, it's not uncommon to begin the workout poorly prepared, exhausted, underfueled and dehydrated. Here are a few tips to help you get the most out of your long workouts.

Nutrition tips to optimize your evening workout

Do you want to take your health and performance to the next level? Say hello to NUTRIENT TIMING⏰. Nutrient timing can be the link that takes you from a good athlete to a great athlete. It can also help with better quality training sessions and reducing the risk for injury and illness. Nutrient timing refers to the intentional manipulation of nutrients at specific times in and around exercise in an effort to achieve a specific outcome (ex. performance, health, body composition). Although the definition is simple, the application can get complicated when you factor in workout type, duration, frequency, timing, intensity, purpose and time of the day. When it comes to nutrient timing, evening workouts can be tough to nail. Knowing what, how much and when to eat before and after the workout can be tricky as you have to be extra intentional with making sure you time your nutrition appropriately before or after the workout. The upside of an evening workout is that (if timed well) you already

Southeast Gravel Saluda Event Recap

  We woke up at 5am and left the house at 6am for our 90-mile drive to Saluda, SC. I did the driving so that Karel could use the Compex on his back (he has chronic back and hip issues and car rides and long rides flare it up). I was a bit tired as I didn't sleep the best the night before. I didn't feel nervous but perhaps I was a little anxious for the event since it was only my 2nd gravel race (first one being two years ago and I crashed by hitting a pot hole and my handlebars flipped forward upon impact - thankfully I was ok and finished the race).  When we arrived to the parking area we picked up our numbers and got our gear ready. One last chance at looking at our clean bikes before the adventure started. The forecast was showing storms and wind so we knew that this was going to be a wild day before it even started.  The field for the long course (103 miles) was a bit small but I didn't mind that. I knew I could still be competitive among those who showed up. There were