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On Season: Strength Training 🏋🏼 & the Triathlete 🏃🏽

This vlog post was SO popular in 2017, that honestly, I had to repost it and share with you all this week, especially as you are heading into your triathlon season.  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!

Are you interested in grabbing my book, “Rulon Rules: Strength Training & the Triathlete” for FREE? (All you have to do is pay for shipping!) Click HERE or the photo below and let’s get you the book TODAY!

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Can I Be a Vegan Triathlete? 🚴🏽

About 5 months ago, I reached out to my viewers to find out what they were interested in when it came to learning about triathlon and BEYOND. One of my questions was, “What would you like to see more of on “JenRulon.com” Blog?”  Almost 65% of you said “Every Day Nutrition.”  I couple of you chimed in saying that you were vegan. DAMN, I know NOTHING about that, so I figured I would do some research.  On a side note, I opted to take out dairy for a month now and honestly, it has been going really well. At first, I missed it but I was relying on it as a source of protein. Now, I am forced to cook and eat Greek Yogurt and Granola for Dinner :) 

Eating Vegan: Benefits and Caveats

Veganism has been around for decades but has gained more attention in recent years. In fact, the number of Google searches for the term “vegan” has nearly tripled since 2014! Because of its rise in popularity, more and more people are asking about its benefits, drawbacks, and practicality, especially for serious athletes. In this post I’ll describe what a vegan diet is, explain some of its biggest health benefits, and mention some caveats and recommendations for those considering it.

What is a Vegan Diet?

According to the Vegan Society, “Veganism is a way of living which seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.” In terms of nutrition, that means not consuming dairy, eggs, meat, or any other products of animal origin. This is different from a more general vegetarian diet, in which meats are avoided but other animal-based products may be consumed.

Benefits

While some people decide to avoid animal products for ethical or environmental reasons, many adhere to a vegan diet for its proven health benefits.

Weight Loss

One of the best-known health benefits of a vegan diet is its ability to help shed extra pounds. Removing animal products means replacing them with foods that are naturally less calorically dense and packed with fiber. This means that it’s possible to feel more satisfied while eating fewer calories!

Several randomized control studies (the gold standard in scientific research) demonstrate that a vegan diet is associated with significantly greater weight-loss and reduction in body mass index (BMI) scores, EVEN when compared to other more conventional low-fat, vegetarian diets (Jakse et al., 2017; Moore et al., 2015; Turner-McGrievy et al., 2017; Turner-McGrievy et al., 2007). Moreover, the subjects in several of these studies were permitted to eat ad libitum, or until they were satisfied, meaning that they didn’t have to restrict their food intake to lose weight.

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Coaching the Coach Webinar | May 22nd -7:00 pm CT

Learn about my Coaching the Coach Program that I offer every 3 months! On May 22nd, I will be putting together a LIVE Webinar for you. Space is limited as this is a brand new webinar and I want to make sure that I have all my ducks in a row! Sign up below TODAY or click my photo to sign up!

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5 Tips to Lose Your Ironman Race Day Blues 👊🏼

Those words will be ingrained in your head: “You. Are. An. Ironman.” You accomplished what you have been training for, for the last year. You go to bed after that long day and wake up sore, tired, sunburned, smiling from ear to ear, and happy. You did an Ironman (or a 70.3 Ironman).

A week later, you are READY! You are ready to get back into the swing of things. There are things that you need to improve going into the next race or new season. You are ready to tackle your weaknesses: More yoga, add strength (duh!), and get a power meter. BAM. The alarm goes off at 5:00 am. Snooze. A week later, the alarm goes off again at 5:00 am. Snooze. Four weeks later, you can’t get out of bed for a workout, you don’t want to see your bike, you HATE the smell of chlorine, and your running shoes are still in your race bag. Sound familiar?

It has been talked about before, but you probably have the “Ironman Race Day Blues.” It is out there. It is real. Think about other HUGE events in your life: Graduating from college, the day after your wedding day, or coming home from your honeymoon. People can get sad after a HUGE event is done. It is the unknown of what to do next.

Today, I came up with:

“Five Tips to Get Rid of Ironman Race Day Blues”

1. Journal about your Race

  • Write about the good, the bad, and the ugly. What did you LOVE about this race? Why? I also have done many VLOGS before and do them at the race site, as I am SO stoked about the whole race.
  • Break down your race, and write it out (Pre-Race/Swim and T1/Bike and T2/Run/Post-Race). This is ALWAYS good to have going into your next race.
  • Click HERE for my Ironman Hawaii Part DUEX Vlog. Gives you an idea of what I chat about on my vlog. If you are interested in a write out blog, click HERE for IM 70.3 Lubbock.

2. Let the Body Recover

  • Take time to let your body heal and recover. You just did an Ironman (70.3 IM) for heaven’s sake!
  • Physiologically, your body must repair the muscles and the joints. In our muscles, we have actin and myosin filaments and Z Disk. Check out this photo from my “Physiology of Sport and Exercise,” by Jack H. Wilmore, et al., of a runner before and after running a marathon. Those filaments and Z Disk are all over the place, and they need to heal and get back to photo A.
  • Some people can jump in after two weeks (70.3 IM). Others can jump in after 4 weeks (Ironman). This depends on the athlete, and how “hard” the effort was for the athlete’s race.

3. Take a Vacation and Indulge

  • I call these “Race-Cations.” You do a race, and after the race you travel the area where you are. Example: After Ironman Coeur d’Alene, Chris and I went over to Glacier National Park. (I highly recommend this).
  • At this time you indulge: You have a mimosa for breakfast. You eat waffles, eggs, and bacon with a TON of syrup. You have a beer in the middle of the afternoon. You enjoy yourself, and eat what you want for a week.
  • Race band still on? Keep it on for a whole week. Heck, keep it on for two weeks! This will remind you to enjoy those two weeks. You did something pretty special. I will cut mine off a week from the time I crossed the finish line. Time to move on :) (I know, OCD!)

4. Season done? Try something different.

  • The mountain bike is looking pretty lonely.
  • Flexibility. Yoga? Stronger? Strength Training!
  • If your season is done, I would recommend taking a complete month off from swimming, cycling, and running. Yep. Enjoy it. I want you to come back CRAVING those exercises again.

5. Sign up for Another Race

  • One of the best ways to get rid of the race day blues is to sign up for another, BUT make sure that you have recovered enough to tackle your next one.
  • If you did an early season 70.3 IM, maybe you will do a mid-season 70.3 IM to get ready for your Ironman Triathlon. That is a LONG year; if you are not feeling “recovered,” take the time for yourself. You main race is YOUR IRONMAN.
  • Try a “fun” race. 5k Run. 10k Run. Super Sprint Triathlon. Change it up. Do a race after your main race and remember why you started doing triathlons: Because they were fun!

Remember, you are not going crazy. You are going through something very normal and that is ok. Embrace the down time. Enjoy it; your body will thank you. Take care of yourself, your family, and your life. You spent a year getting ready for this Ironman or 70.3 IM, and now it is time to look at your medal and smile with a very happy heart!

Anyone had the “Race Day Blues?” How did you deal with it? What did you do? Post a comment below. We would LOVE to hear from you!

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Your 5 Tips of Being An Ironman Sherpa 💥

Last week, I chatted with you all about the “Daily Life of Ironman Sherpa.” I explained what a sherpa was and what a typical Ironman Triathlon Day looks like, as an Ironman Sherpa.

I also explained to you all that I would MUCH rather do an Ironman Triathlon than being a sherpa. I know sounds a bit crazy but here are a couple of reasons why I would do the race first and foremost:

  1. As a racer, I know that it is 140.6 miles. As a Sherpa, I don’t know how many miles I will go!
  2. As a racer, I have water and snacks every 20 miles on the bike and every 1 – 2 miles on the run. As a Sherpa, I don’t know when I will be eating and drinking.
  3. As a racer, I know the route of my 140.6 miles. As I Sherpa, I have NO clue where I will be going, just trying to chase down the racers.
  4. As a racer, I have a #SHITTON of people cheering for me. As a Sherpa, no one is cheering for me. HA!
  5. As a racer, I get bragging rights for the rest of my life. As a Sherpa, I will be a Sherpa.

To my fellow Sherpas, I don’t want to scare you but I do want you to understand what you may be going through, as it is a LOT of hard work and I want you to be prepared to be the “BEST. SHERPA. EVER.” for your athlete, husband, daughter, sister, brother, Mom, Dad, spouse, friend, etc.

Since I do a pretty good job with coaching my triathletes and get them ready to be one of the BEST ATHLETES in their OWN EYES, now it is time for me to help YOU, the Sherpa, be the BEST SHERPAS in YOUR ATHLETES EYES! Let’s DO THIS!!!

“Your 5 Tips of Being an Ironman Sherpa!”

1.Stay Hydrated and Fuel Your Body!

  • Sounds simple enough. I have seen so many Ironman Sherpas forget this and they are on the side of the road, wanting to pass out due to dehydration or lack of food.
  • Find a grocery store nearby. Grab your food. Go sit your ass on the run course and eat a picnic while cheering everyone on!
  • Tip: Carry a quality backpack to be able to hold beef jerky, nuts bars, bananas, water and some electrolyte drink (Propel, Gatorade, Coconut Water) for YOU!

2. Rest and Recharge!

  • You are getting up with you athlete early. You head down to the swim with them. You see them come out of the water (60 – 90 minutes) when they started.
  • Do NOT go find them on the bike. Traffic will suck. You will be stuck. And you will see them for 10 seconds. Trust me on this. I tried to do this with Chris at Ironman Canada and I was so annoyed because we didn’t’ see him at all and got stuck in traffic and barely saw him coming out of T2.
  • Tip: During the bike, go back to the hotel. Eat. Shower. Take a nap. Watch the race on the computer. Charge your phone. Take care of YOU before the run portion!

3. Stick Out from the Crowd

  • Head to Party City, Target or a Halloween Store and find some goodies to wear. I have gone with Hawaiian Leis, toto, the best head band ever, that attaches to my hat from Target. So many GREAT options.
  • Don’t worry about signs. As athletes, we don’t see them. Just be an obnoxious cheerleader with the BEST. COWBELL. EVER! You ALWAYS Need More Cowbell! This COWBELL is the SHIT, as it doesn’t hurt your finger and you can use your wrists!  
  • Tip: Stay away from all the OTHER AWESOME Sherpas out there. What do I mean? The Moxie Group is AHHHMAZING but you don’t need to blend with them. Go find a spot away from a TON of people, because honestly, as an athlete, that is where we need you the most!

4. Grab a charger or your plug for your phone

  • This is CRUCIAL. Grab a Phone Charger, whether it is a solar phone charger or a good old charger. 
  • The great thing is that you will be able to charge your phone during your “rest and recharge” BUT where you need this charger, is during the end of the swim and on the run. (in 2015, I had 1% on my phone. Found an outside plug and probably got on of the best photos of my athlete, Ana.)
  • Tip: Head to Amazon and grab this Solar Phone Charger or check out the Gopro Charger. 

 

5. Grab a Camping Chair and Sit in One Place!  

 

 

 

 

 

 

  • I will be the first to admit this…I have a hard time with this one because I am always thinking what if I miss them or what if they don’t see me.
  • BUT if you have all the fun things on your body AND it is a three loop course, they will know that you will be there.
  • Tip: Remember, stay away from the HUGE Sherpa Crowds. As an athlete, we want to see you in the MOST random place.
  • Tip #2: I have taken a bike and rent a bike before but it gets SO CROWDED at the finish line that it is a hefty thing to lug around, so I would be mindful about that. Sometimes I would chase them around during the run and then go put the bike up for the finish.

As a 13x Ironman Triathlete, having a SHERPA is one of the BEST things out there. Why? We LOVE to see you on the race course. We know you are watching our every move and making sure we are ok, praying for our safety, sending us good juju and can’t wait to cheer our stinky selves at the finish line.

Honestly, as I am writing this, I am tearing up about my Sherpas, who have helped me. My Mom for my first Ironman Triathlon in 2002. My fiance, who turned to be the #silentpartner of Rulon Racing and my Mom for my 2nd Ironman Triathlon and let’s skip a year, as I was attempting my 10th Ironman Triathlon at Ironman Texas, my husband and then in 2017 at Ironman Hawaii, my Mom, her best friend, Kathi, my best friend, Krista and her friend, Jen. It warmed my heart when I saw my Mom and Kathi the morning of the race AND seeing them as I was about to cross that finish line. Bawling like a baby! Then I would see Krista and Jen as I came out of the swim on the bike a couple of times.

Ironman Sherpas. Be Proud. We need you!

 

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