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 Swi /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.


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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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The Whoop Part III

I LOVE The Whoop. I do. I would have never have thought to LOVE an object but I do. Why? The Whoop is the SHIT. It keeps my ass accountable as I am trying to have the best year yet.

There are days when you jump into bed at 10:30 pm, you sleep until 6:30 am and you think, “I got 8 hours of sleep.” Think again. The Whoop has taught me that it isn’t so!

The Whoop has come up with some new algothriums that I wanted to share with you from last couple of weeks.
Wednesday, May 17 – Tuesday, May 23

I left for Boston that Friday. So, I had to do my long bike on Thursday before I left. I was pretty tired that Friday am but had time to get on the “dreadmill” at the hotel before the weekend began.  Took Saturday off due to the workshop that I attended too. Ran 9.5 miles on Sunday on the Boston Marathon course. Tried to get up early to run again on Monday. I couldn’t do it. I was beat BUT knew I needed to get something in before I headed back home to San Antonio, as I knew I wouldn’t get anything done that evening. I had time to run on the “dreadmill” again. That Tuesday, I did a 3000 meter swim with an easy bike. I could tell I was exhausted. Look at the 20th – 23rd. I wasn’t recovering. Right! The Whoop also tells me…”Hey DumbAss, you need to recover!”


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June Rulon Racing Athlete of the Month

Congrats to Ela Matthews for being the Rulon Racing Fearless Athlete of the Month! 

Ela and I met on Instagram. Go figure. I LOVE Instagram. Anyway, she applied to the Rulon Racing team for 2017 and asked to be coached by me. After I interviewed her, I knew I would LOVE to coach this girl. Her drive and determination is endless!

After we got to know each other with training and talking on a monthly basis, I just grew to love this spit fire!

She did IM 70.4 Choo a couple of weeks ago and PR’d a tough course, so seeing the improvements have been fantastic.

This girl is truly FEARLESS. She left her big corporate job in NYC, going on a yoga retreat for 5 weeks to Costa Rico and then heading back to school for her dream and her passion with the law. Seriously impressed with this girl!  (more…)

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On Season: Strength Training & the Triathlete

This week, I chat with you all about the “On Season: Strength Training & the Triathlete.”  I think some of the hardest things to do for triathletes is to figure out how to maintain it all: swim, bike, run and strength training, especially during the on season.

I reached out to the #RulonRacers and asked them what questions they had for me heading into the “On Season” of their race season and how it applies to Strength Training. Click below for the video!

Interested in “Rulon Rules: Strength Training & the Triathlete?” Grab your copy TODAY!


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