Category: Nutrition

How to Test Your Race Nutrition Strategy

Bonk!

You hit the wall.

You know what I’m talking about. You ran out of energy on a long training day or in a race. What was wrong? You didn’t fuel right or you went too hard… or maybe both.

How do you fix it? Practice of course!

We all need to spend extra time practicing our race day nutrition strategy. Even sours course racing requires fuel to get to the finish line, so the question is… how do we do that?

I think weekends are a great time to work on your fueling. Here’s how!

1. Pre fuel
This is something you should do for every workout, not just weekend ones. The only exception to this could be if you are experimenting with fasted workouts. Even then, your big days need to be training ground for your race day nutrition. What are you going to eat for breakfast on race day? Do that in your training! Try it out. Take notes. See what works and what doesn’t. Don’t forget to note the timing too. Oatmeal takes longer to digest than peanut butter and jelly with chocolate milk!

2. Fuel
This is what most people think of for their nutrition strategy, but it is really only the middle pice of the puzzle. You know it’s hard to put a puzzle together if you he middle instead of the edges right?

Look at what your race demands are going to be. If it’s short, you may not need anything or just a simple hydration mix. Going long? You need something else to keep you going. Remember to look at hydration and nutrition. Read the labels and see how many calories and how many grams of crabs you are getting. Aim for 30-60g of carbs per hour, but don’t be afraid to go outside of that.

Again, take notes and see what worked and what didn’t. Try it out with bike rides, runs, and bricks so you can see how your body responds in each workout.

3. Refuel
The often neglected refueling. (Except on race day when there is pizza and chocolate milk and who knows what else waiting at the finish line!) You need to refuel so your body to repair itself and be ready for the next go-round.

There should be two parts to refueling: immediate recovery and your next meal. Get something in your system as soon as you can when you finish. My go to is chocolate milk! Then, make sure you eat a good meal in the next few hours.

Again, take notes and see how you feel. Do you feel tired for the rest of the day? Eat some more! Your brain isn’t getting enough glucose since it’s sending it all to your muscles.

If you practice this in the 12 or so weeks leading up your race, you will not only be better prepared to execute on race day, but you will go into the race stronger because your workouts will have been more productive!

What have you tried for your nutrition plan? What worked? What didn’t? Let me know in the comments below or on Twitter!

Review- Klean Recovery, Electrolytes, and BCAA+ Peak ATP

A few months ago I received a package from Klean Athlete with three products to try out. I was excited to give them a try since this year seems to have been the year of nutritional gains for me. Klean Athlete sent me some things that have been right up my alley of thinking, specifically their Recovery Product.

To make this a bit easier to follow, I hit each of the three products separately after giving some general information so you can know what you are getting.

And that really is what Klean is all about. Continue reading

Winter Running Basics

It’s winter here in the northern hemisphere, and that means one of two things: either you are out running in less than ideal conditions, or your are on a treadmill. (or not at all… but that would be 3 things). Most of us don’t like treadmills, and since there is not the plethora of apps to make it as enjoyable as indoor cycling (although Zwift is changing that!!!) most of us are more inclined to brave the elements for our runs than we are for our bike rides. So here is my beginner’s guide to winter running! Continue reading

Review: Honey Stinger Waffle

Starting off the New Year we have a review for you! Today we’re taking a look at the Honey Stinger Waffle!

Waffles have been a big hit recently with a number of companies giving their own variation on this great snack. But to really understand them, you need a little history lesson.

The thin, filled cookie-like waffles have their root in the Stroopwafel of the Netherlands. They were originally a snack developed by some bakers in the town of Gouda (yes.. like the cheese) to make use of scraps they had leftover. They are made of two thin wafers with a layer of syrup between. Their popularity grew and eventually grabbed the attention of cyclists to be used as a quick snack while on the road. Today, these snack have taken off and can be found in coffee shops AND bike shops all over the world. Continue reading

Overnight Oatmeal Recipe

If you have been following the blog for a while, you may know I love oatmeal. If not, I do 🙂 A while back I shared the oatmeal custard recipe I got from my mom. It is an awesome breakfast to get you started on the right track in the morning.

But let’s be honest, we don’t always have time to make oatmeal in the morning. Even as quick as the custard recipe is, it still takes time and it can be a little messy to clean that pan up. So what’s a person to do when they want oatmeal but don’t have time? Overnight Oatmeal of course! You can just make this the night before and have a nice oatmeal breakfast in the morning. Perfect for those early morning workouts! Here’s how you make it:

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Go Ahead… Eat Chocolate

It’s fall. That means I can walk into Walmart and see Halloween, Thanksgiving, AND Christmas decorations all on sale at the same time. What that also means is that a lot of people are thinking about losing a few pounds before adding them back on during the holidays.

One of the first places people look to cut calories is with those sweets we all crave. Honestly, that’s a great place to start. But sometimes, dessert is not the worst place in our diets. (Think, that bag of chips you snack on every afternoon). And what if I told you there were a way to satisfy that sweet tooth without ruining your diet? There is… Dark Chocolate!

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Review- Skratch Labs Exercise Hydration Mix

Nutrition is important! It has been called the 4th discipline in triathlon (or is that transitions… I guess it just depends on what topic at hand is at the current moment). It really does play a huge roll how your race will turn out. Just ask Jonathan Brownlee…

One of my mainstay in the nutrition department over the last few years has been the Skratch Labs Exercise Hydration Mix. I knew I liked the stuff, but I didn’t realize how important it was until my race at the OBX triathlon. I had run out and ordered some more, but it didn’t get to me in time for the race. In the hustle and bustle of getting ready for a vacation/ race, I didn’t get the chance to get some on my way out of town. No place locally had any, so I had to settle for swinging by Walmart and getting some Gatorade.

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My Favorite Water Bottles

How many water bottles do you have?

That was a question posed to some Olympic cyclists a few weeks ago. Some of them said they had over 50 water bottles!! One female cyclist noted that while she had 30-40 bottles at home, she only really ever used 5 or 6 of them.WAter Bottle Collection Header Continue reading

My Nutrition Plan

      Continuing the idea on nutrition, I want to go through my nutrition plan and the thought process behind the choices I’ve made. Nutrition needs are very individual, so it’s all about trial and error. In this post I’ve broken my plans down by distance because needs change as the distance increases. So follow along and I hope you can get some ideas that will work for you! Like my blog’s tagline says, I’ll learn from my mistakes so you don’t have too! Continue reading

Oatmeal Custard Recipe

Today I’m starting a series of posts on Nutrition. This is a topic I’ve been thinking about a lot since Nationals since I really think it is one of the things that has been holding me back. Before I get into all that, I wanted to share a recipe with you that I got from my mom. I have used this for fast, easy, nutritious breakfasts to fuel races or big training days. I looked online to see if I could find the original, but I can’t find the exact recipe, so I’ll just pretend my mom made it up! 🙂 (If anyone can find it, I’ll gladly link to it here… I put my own twist on it anyway)

OATMEAL CUSTARD

Base Recipe:

½ cup quick cook or old fashioned oats (I’ve used both)
½ cup milk
1 egg
Dash of Salt
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