Tag: Hydration

Stocking Stuffers for Triathletes

Who doesn’t love their stockings stuffed? That is… unless you call socks stockings, and then I really wouldn’t want anyone stuffing anything in my “stockings.”

Growing up, stocking stuffers were all about getting those things we kind of needed but not really. Usually it was a little candy (Reese’s of course) and then a little higher quality toiletries and accessories than we would normally buy for ourselves. It was always great because we got some of those things we- Luxuries if you will- that made life a litter easier.

In the spirit of my childhood stocking, here is what a triathlete would want in their stocking!

Chapstick

Seriously. I would get a year’s supply of chapstick every Christmas in my stocking. I don’t actually think I’ve ever bought any chapstick for myself. Your triathlete will love having chapstick for those winter rides in the cold, and then again for the blistering summer rides. This is an easy win!

Wireless Headphones

There’s always debate on whether to listen to music, or not listen to music when training. If your triathlete is the kind that listens to music (and even if they aren’t) wireless headphones are the way to go! You can get really nice ones like the ones from Jaybird, or you can go the budget route and get the ones constantly on the top headphones lists.

Running Socks

Socks are just one of those things that can make or break a run. They are almost as important as good running shoes. Save yourself (I mean, your triathlete) so headache (footache??)and get some Balega Socks. They are all good, but the ultralight quarters are my go to.

Sports Nutrition

This is highly individual, but if you know what your athlete likes, then get them what they use! Even some single servings thrown in a stocking are a nice touch. If you don’t know where to start, I suggest grabbing some Nuun hydration packs, Honey Stinger gels, and a whole pack of Waffles. I’m serious. These waffles are the best afternoon snack!

Candy

Yes. Real, unhealthy candy! Reese’s are my favorite. What? It’s the off season!

Toe Covers

One of those comforts that are not expensive at all but can make all the difference in the world! Here in the South winter is only cold enough for full shoe covers for a week. Most other places around the US call that fall or spring! Toe covers are great for those rides where a full shoe cover is not needed, but a little extra warmth would be appreciated. I suggest the Toe Thingy from Castelli.

Elastic Shoe Laces

Yes, the staple in triathlon transition zones everywhere. Save a few seconds in T2 with elastic laces and get elastic laces. It’s probably time for your triathlete to get new running shoes anyway, so get them a good pair of laces to go in them! I’ve been using RipLaces for over a year now and they are the best ones out there! You can individualize each loop to fit right and don’t have to deal with a single elastic band running through the whole shoe. These are the bomb!

Bar Tape

Freshen up your Triathlete’s bike with some new bar tape. A new roll of tape will make a world of difference. Remember when I said these are things we wouldn’t normally buy ourselves? Well triathletes are notorious for letting their bar tape wear down to nothing. At least that’s what my bike shop told me.

RoadID

This is really more for you than for your triathlete. Peace of mind. Get them a RoadID and tell them about the RoadID app. Safety First!

Smartphone friendly gloves

Nothing is more annoying than having to take your had out of your glove to use a touch screen (be it a phone or bike computer). Smartphone friendly gloves are the bomb!

There you have it! 10 easy things to stuff the stockings and make your triathlete smile! What things would you add to the list?

If you are shopping online for these things (like I do!) then I’d appreciate you using my Amazon link! It’s free to you and I get a little kick back to help keep this site rolling.

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!

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

What did you get for Christmas?

That’s right… the question you always get as you return to work after the Christmas Vacation. What did you get?

Well, my stocking was very much triathlon focused this year… probably because that’s what I put on my list 🙂 That, and my wife just gets me 🙂 So here’s what I got:

  • Honey Stinger Bars– still getting into the Honey Stinger World, and so far I really like these!
  • Skratch Labs Hydration– The best… period. Got some apples and cinnamon for those cold rides, and some individual servings of various flavors.
  • X-lab Torpedo Kompact– A new BTA system for my bike. I’m still trying to figure it all out since my bars are non-standard (read: old). I think I can make it work, and I like the computer mount on top
  • Trigger Point Massage Ball– Recovery is key!
  • Body Glide– no comment needed
  • TrainerRoad Subscription– I’m excited to get back on TR for the winter this year
  • A few other non-triathlon things… like socks… Christmas wouldn’t be Christmas without new socks 🙂

So what did you get? Let me know in the comments or hit me up on Twitter! If you’re looking to spend the Christmas money you got… check out my Christmas Gift Guide and trisports.com! (I’ve got discount codes if you want them!)

Hydration is Key- 5K Beginner’s Guide

Week four in our 5K Beginner’s Guide brings us to another very important concept: Hydration!

I had debated whether or not to hit this point earlier in the process because it is so important and often overlooked. But the idea remains, an athlete really does need to stay hydrated, and not just during exercise but all day, if they are going to perform their best.

Here are two reasons you need to stay hydrated:

Continue reading

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