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Compete Every Day PodCast

Thank you to Compete Every Day and Jake Thompson, the owner of CED. We go WAY back to when he started his company and I have seen him grow and build his brand. I knew I wanted to get involved this year with Jake because I LOVE what his company stands for and truthfully he knows how to #MSH!

Click my Rudy Project Helmet to grab the Podcast! Jake and I had a GREAT convo!

 

 

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What Type of Nutrition Do You Take for a Sprint Triathlon?

The last couple of weeks, we chatted about Ironman Triathlon, 70.3 Ironman Triathlon and Olympic distance triathlon nutrition.

We will chat about the 5 W’s, and I will post 2 – 5 tips regarding each kind of nutrition within the triathlon. So let’s chat today about:

“Nutrition in a Sprint Triathlon”  Ironman Texas Ironman Mont Tremblant Coach Triathlete San Antonio, TX

Who Does a Sprint Triathlon?: If you are in decent shape and stay active at least 5x a week, you can do a sprint triathlon. This is for people who are moving for at least 30 minutes a day.

What is the distance of a Sprint Triathlon?: 400 – 800 swim/12 – 15 mile bike/ 5K run.

When are Sprint Triathlons?:  April to October is when I see them the most.

Where are Sprint Triathlons?: All Over! Check out The American Triathlon Calendar for your state!

Why do a Sprint Triathlon?: They are fun! Not EVERYONE wants to do an Ironman Triathlon. They are a good test for your speed. They are fun! They are short!

Three Nutrition Tips for your Sprint Triathlon:

1. How long will it take you to do a Sprint Triathlon? This plays a HUGE role in if you should take nutrition in your race. If your race is within 30 – 60 minutes,  you will NOT need any type of CHO (carbohydrates) for your race. If your race is within 65 minutes to 2:00 hours, then you will need some type of CHO. For example, EFS Pro from First Endurance, or Hydro from Base Performance. You can also look at Gatorade, Power-Aid, etc.; whatever your body can stomach.

2. When do you take your nutrition for the Sprint Triathlon? It is much easier to take your nutrition on your bike, so I would suggest taking in your nutrition on the bike, before you start your run. If you have to take a gel or a Gu on the run, try to get it in earlier rather than later.

3. Water and Sprint Triathlon. Yes, you need to drink your water BUT you need to drink water based on when you are thirsty. Some athletes will start drinking water WAY ahead of needing it, and this may actually hinder your race. Remember, a lot of it depends on the time that you are out there, the weather, etc. But the BIG reminder: Drink water when you are thirsty. (Check out Timothy Noakes’ interview HERE. Timothy Noakes has written a lot about hyponatremia.)

Another piece of advice regarding nutrition and sprint triathlon: Less is more. If you are able to have a decent dinner and a light snack before you race, you will be just fine! Next week, we will chat about Nutrition and Olympic Distance Triathlon.

Don’t forget! Grab your Rulon Rules: Triathlon 101 FREE Guide TODAY and be ENTER to win a WHOOP! Sign up TODAY by June 30th! Click the photo below TODAY!

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Health & Wellness Expo Speech

Truly my cup runneth over. I had the opportunity to give my “Life Lessons of an Ironman Triathlete” speech today at the Henry B. Gonzalez Convention Center! Watch it below!!

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What Type of Nutrition Do You Take for a Olympic Triathlon?

A couple of weeks ago, we chatted about the nutrition for an Ironman Triathlon and an Ironman 70.3 Triathlon. Then we chatted about “The Whoop.”

Today we will chat about the nutrition for an Olympic Distance Triathlon, as I know people have some shorter races coming up this summer.

Details of an Olympic Triathlon Caroline and I

Who Does an Olympic Triathlon?: If you stay active at least 6x a week, and have done a sprint triathlon or even a half marathon, you could do an Olympic Triathlon. You have the background of swimming, cycling, or running.

What is the distance of an Olympic Triathlon?: 1.5k Swim (Thanks Don!) /40k Bike/10k Run

When are Olympic Triathlons?:  Mid-April to September is when I see them the most.

Where are Olympic Triathlons?: All Over! Check out The American Triathlon Calendar for your state!

Why do an Olympic Triathlon?: Once again, not EVERYONE wants to do an Ironman Triathlon. They are a good test for your speed. They are also a GREAT way to figure out your transitions for a 70.3 Ironman Triathlon. And they are pretty fun!

Four Tips on Nutrition for your Olympic Triathlon:

1. What do you consume during the race? How long it will take you to do to an Olympic Triathlon will play a role in what to take in. An Olympic Triathlon can take under 2 hours (Olympians), 2 hours – 2:10 hours (Semi Pro), or up to 3:30 – 4 hours. An Elite athlete will consume a different type of calories than an age grouper, SO make sure you don’t do what your favorite Pro does. First what you need to do is determine how long it will take you to do the race. There are “two” different ways to take in nutrition:

  • CHO (Carbohydrate) based: If your race is 2:00 hours plus, then you will need some type of CHO. The body can only store enough CHO in the form of glycogen to last 60 – 90 minutes. So, what would you take in? EFS Pro from First Endurance or Hydro from Base Performance. You can also look at Gatorade, Power–Aid, etc.: Whatever your body can stomach. There are also gels, bars, etc. BUT you have to figure out what works for you, right?
  • Utilizing your Fat Storage: This is a COMPLETELY different blog. I talked briefly about it when I was using Generation UCAN. Check out Bob Seebohorn’s video about Fat Utilizing and Generation UCAN.

2. When do you take your nutrition for the Olympic Triathlon? Let’s break this down as we head into the workout.

  • During the Bike: You should take your nutrition on your bike before you start your run.  You may want to have a bottle of your “nutrition,” or whatever CHO you can consume, on your bike along with some water. If you have to take a gel or a bar on the run, try to get it in earlier rather than later. BUT your body really only needs to take up to 60g of CHO TOTAL, after 60 – 90 minutes of racing. So, if you are racing for another hour, that is generally all you may need.
  • During the Run: If you plan on being out on the 10k for more than 40 minutes, you may want to have something in your “back pocket.” For example, a gel, a Gu, a bottle with some water and your CHO. Remember, it will take about 15 minutes for the gel or Gu to digest, so you may want to take it in earlier rather than later. Another option would be carrying your own water bottle via a flask or an actual water bottle.

3. Water and Olympic Triathlon. Yes, you need to drink your water BUT you need to drink water based on when you are thirsty. Some athletes will start drinking water WAY ahead of needing it, and this may actually hinder your race. Remember, a lot of it depends on the time that you are out there, the weather, etc. But the BIG reminder: Drink water when you are thirsty. (Check out Timothy Noakes’ interview HERE. Timothy Noakes has written a lot about hyponatremia.)

4. YOU need to figure out what works for you! Remember, your favorite Pro Athlete and best friend will consume differently than you will. Please do not do 10 gels for an Olympic distance just because your friend is doing it. Next week, we will chat about Nutrition and 70.3 Ironman Triathlon.

Are you interested in putting your name in a “hat” to WIN a WHOOP! Click on my “running ugly” face and sign up for my newsletter. If you are already on the newsletter, you are already entered!

 

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Health & Wellness Expo – THIS SATURDAY from 11 – 4 pm

It is that time already! I am super excited to tell you all that THIS SATURDAY from 11 – 4 pm, I will be speaking at the Health & Wellness Expo in San Antonio, TX at the Henry B. Gonzalez Convention Center.

This is a FREE event and there will be many booths and other speakers at the event as well.

I will be speaking from 2:30 – 3:00 pm about the “Life Lessons from an Ironman Triathlete” and how to look beyond the swim, bike and run. If you can’t make the presentation in San Antonio, not a problem. I put together a little book on Amazon! Click the photo below to grab your copy TODAY!

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