On Trust and the Paradox of Performance...

I have prepared my whole life for Ironman Coeur d'Alene on Sunday – a 140.6-mile odyssey of swimming, biking and running against the clock. I demand of myself nothing less than excellence, as I draw on 39 years of experience, learning and self-analysis. Paradoxically, what happens on race day means both everything and nothing. It means everything because a fast race as an age grouper opens up more doors of possibility...

Feedback on an Athlete’s Ironman 70.3 Nutrit...

With triathlon season in full swing, I thought it would be helpful to review a sample triathlon nutrition plan.   Race day nutrition becomes increasingly more and more important as race distance increases since the body has only a limited supply of carbohydrate stores.  Plus, with hot and humid race temperatures, hydration is also critical.  One of my clients, Bill Beyer of Beyer Project fame, shared...

Protein During Intense Endurance Exercise: Yes or ...

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. 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....

Timing Is Everything: The Magic Carbohydrate Windo...

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...

Improve Your Endurance Performance by 10%! Real Or...

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...

Lessons Learned from Kona Rookie Bill Beyer...

My client Bill Beyer (be sure to read about the Beyer Project) who competed in the Ironman World Championship on October 11 shared some wise and entertaining insights about racing in the ocean and lava fields at Kona: Pre-race: Bring support [family, friends] for the week. When preparing, leave the AC off in the room at night and open the windows. [David's comment: Best way to acclimatize is to arrive Kona...

Eating on the Bike – How Much is Enough?...

One of my clients who is training for Ironman USA in July emailed me today: Biked today. Felt great. Did 50 on the TT bike. Was able to maintain a pretty good overall avg. Lots of “Pathletes” out there today as you can imagine. Some are pretty wide and hard to get around. At least they are out exercising. So I did the brick and bonked about minute 21 on the run. Not sure why. I did quick numbers analysis....

Q&A: Staying Hydrated in the Heat...

Given the recent heat wave we've been experienced in the mid-Atlantic region, I thought I would share my "Staying Hydrated in the Heat" answers that I shared with a reporter earlier this week. Q: If someone has dark urine could it be because they are dehydrated? A: Yes, dark-colored urine is a good indicator of dehydration. Urine should be clear, pale yellow like lemonade if fully hydrated. Another indicator...

Nutrition and the Ironman-distance Triathlete...

Athletes are always asking me about my nutrition, especially when it comes to training and racing for Ironman-distance events (2.4-mile swim / 112-mile bike / 26.2-mile run). During 9+ hours of racing, nutrition is critical and can mean the difference between a podium finish and walking half of the marathon. I’ll share my perspective on eating on general as well as approach to racing nutrition. Keep in mind...