Tag: Nutrition (page 1 of 2)

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

HotShot Review

Every once in a while, someone in story looks at an age old problem and comes up with an brilliantly unique solution. Example, increased aerodynamics through ditching the traditional double diamond frame shape like Dimond or Ventum bikes. Obviously, only time will tell if these ideas will work out in the long run. Questions abound from the stability, stiffness, and recently even the safety of such designs. There is a reason traditional designers have stood the test of time!

But on the nutritional side of things, the age old dilemma that has plagued about every athlete at one time or another is that of cramping! The team behind HotShot is looking to be that radical solution that challenges the traditional approach to cramping.  Continue reading

A Good Race Always Starts with a Good Plan- Part 2

It’s race week here at Triathlonpal HQ, so I am in full taper and race mode! I’m getting ready to race again at the Cary Du Classic which agian is the host for USAT’s Long Course Duathlon Nationals.

I’ve written before about the Art of a Taper for the week(s) leading up to your race, and I’ve even written about the advantage of detailed planning for the bike leg with Best Bike Split. But this week I’m honing in on my total race plan. Yesterday I sat down and write out every detail I could think of for the week leading up to race day, and then race day itself.

Why?

Because I’m a total “Type A” triathlete and OCD about most things.

Why should I?

The less you have to think about on race week and especially race day, the better. Also, the longer the race ad the further you travel for it, the more this gets magnified!

Continue reading

How to Approaching Training When You Are Sick

The goal of this blog is “learning from my mistakes.” That’s exactly what I’m doing right now. I’m sick. It’s no fun. What makes it worse is that there are a million things I’d rather be doing right now than trying to get better and get back to normal life.

But, it could be worse. I could be laying in bed I’m so sick. I could be 2 weeks or less from my A race. But I’m not. I’m 5 weeks out and still able to function. And the best part is that I think I have learned from my mistakes in the past and I’m handling my training better this time around. So, how do you handle training when your sick?

Continue reading

Review- Hammer Nutrition Fully Charged

Nutrition is a vital part of any athletic experience. Go to any high school sports practice and see how many athletes will dare chug a soda in front of their coach before practice. I remember my coach telling me to lay off the soft drinks for the entirety of baseball season. Whether we listened or not, that is another story.

But the foundation of all of this is that what you put in your body affects how you perform. do you want to get the best results you possibly can? Then you need to make sure you are fueling your body with the highest quality fuel! And if you want to get your body going before that big race or workout, you may want to try priming the pump. That is where Hammer Nutrition’s Fully Charged Pre-Igniter comes into the picture.  Continue reading

3 Things to do for a “B” Race

We are all too familiar with our “A” race of the season. Be it that first Ironman, the National Championships, or even Worlds. for some, their “A” race may just be that first Tri, or that local race everyone loves. Whatever it is for you, it’s the big priority of the season. A person can only have a few of these each year. I would even put the number at a max of 2. But some of us want to race more than that. That is where “B” and “C” races come into play. They are the lower priority races you do just for experience or for fun.

“C” races are treated like a workout… nothin special… just go out and race and have fun while getting some good training. But what about “B” races? You don’t want to taper for them… but they are a little more important than your local sprint done on a whim that weekend. Here are 3 things you can do for that upcoming “B” race! 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

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!)

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