Kinetic Sprint Triathlon Race Report
Race: Kinetic Sprint Triathlon at Lake Anna, VA Distance: 750 meter swim / 18 mile bike / 5 Km run Finish time: 1:18:38 (5th overall) Swim: 00:11:44 (10th) T1: 00:01:39 (22nd) Bike: 00:45:25 (4th) T2: 00:00:28 (19th) Run: 00:19:23 (6th) Summary: I had fun and my fitness is where it needs to be for today. That sums up my race. Race Report: First, congratulations to everyone who raced at Kinetic this past weekend! I had quite a few clients pull off some impressive finishes. My goals with this race were to “get my feet wet” with my first race of the year, benchmark my...
Read MoreProtein During Intense Endurance Exercise: Yes or No?
If you consume protein during prolonged endurance exercise, will it improve your performance? Yes, it will improve your performance. BUT, only if you are not already consuming an optimal level of carbohydrates. Let me explain. Carbohydrate as the Limiting Factor Carbohydrate is the limiting factor in moderate to high intensity exercise, as your body stores a limited amount as glycogen in the muscles and liver and glucose in the blood. If your body’s carbohydrate stores run low, you “bonk” and basically have to slow down, as your body must rely more on the slower energy providing...
Read MoreFocus – Nothing Else Matters
“Nothing else matters.” - Metallica This quote is written across the bottom of my triathlon “Vision Sheet” – my written statement of what I want to accomplish this year in the sport of triathlon and that I have pasted to my bathroom mirror so that I see it every single day. My written statement is my dream I will realize if my hundreds of hours of training and single-minded focus converge with perfect race day conditions and perfect race execution on June 27th, 2010 at Ironman Couer d’Alene in Idaho. Whenever I sit down and think about what it takes to...
Read MoreWinning the Balancing Act with a Weekly Plan
A huge challenge that many triathletes – and truthfully many people for that matter – have is managing time. There are just too many things to do, too many things to think about and too many commitments to meet in order to do everything: spouse/partner, family, job, friends, hobbies, workouts, school, social activities, etc. When I sit down and think about all the roles I play in my life, it’s simply overwhelming to me! Being self-employed, I’ve also realized that I can literally work 24/7 and still not get everything done that I want to get done. I also...
Read MoreTiming Is Everything: The Magic Carbohydrate Window BEFORE Exercise
Given the volume of swim, bike and run training for an Ironman Triathlon (10-25 hours per week depending on individual and time of year), nutrition is critical before, during and after a workout in order to ensure optimal performance during a workout as well as set us up for success for the next workout, which may be the same day. Timing is everything. The Magic Carbohydrate Window After Exercise With a plethora of articles and the availability of recovery drinks like Endurox R4 and Recoverite by Hammer Nutrition, it’s generally well known and accepted in the endurance sports community the...
Read MoreImprove Your Endurance Performance by 10%! Real Or Not?
If anyone asked me what one of America’s greatest strengths was as a country, I would say marketing and media. Every you look and go, there are ads, testimonials and celebrity endorsements advocating this product over that product and this benefit over that benefit. Nutritional products abound with all kinds of hype like “Lose 10 pounds in 2 weeks – guaranteed!” and “Gain lean muscle mass overnight!” I am always skeptical of such claims. Ergogenic or Placebo Effect? There’s a famous picture from the grueling Tour de France bicycle race many years ago showing the riders sharing...
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