This month’s performances were particularly challenging, and each of those athletes needed to not only call upon their training and fitness to compete, but they had to call on their mental toughness to finish their races. In fact, I was talking about the mental side of training with one client earlier in the month who was concerned about faltering in a race he’s competed in several times, but without achieving his goal of going sub 5:00 for the 70.3 distance triathlon.
Sometimes even though we are at the peak of our fitness, the mind can be a bigger part of why we struggle than the body. We start to think negatively, we doubt our training, and irrational thoughts do creep in. Especially when the workout or race is going poorly. Spring signals the arrival of three things: warm weather, the Easter bunny, and triathlon season. And as such, we’ve already seen several TFE athletes dawning swimskin, lacing up the Nikes, and dialing in that aero position in hopes of fast times this race season. There is so much that goes in to racing- and April is usually the first month where we get to dust off the cobwebs of Winter and see the results of all of that off-season training.
As athletes, we spend months dialing in our FTP on the bike, refining our swim technique in the pool, and hammering out tempo runs on the street. Yet many times triathletes neglect one very important element of our race: the transition. It’s the start of race season, and we’ve already seen some amazing performances by some of our TFE athletes, and we’ve got at least 6 more months of racing to go! So, as many of you are heading into upcoming races, I thought it a great time to brush up on some pre-race tips- in particular how to taper correctly.
Despite the groundhog seeing his shadow, we’re still in the 30’s and 40’s here in the DC area. Along with much of the country, we’re not seeing the warm temps just yet which can put a real damper in the Springtime workouts many of us look forward too. So, to help us get through the last bit of winter, I’ve listed a few of my favorite cold-weather workouts (some are indoors;) They are all under an hour and are actually fun!
The winter months always make me think of running. When I lived in California, “winters” were spent running through miles and miles of trails, through the lush foothills of the Sierra Nevada mountains. I’d travel back to Utah during the Holidays where most days I would wear cold weather running gear, throw Yaak Trax on my trail shoes for added traction, and head out in the snow for an hour or two of frosty solitude. Now that I’m in DC, I don’t make it back to UT or CA as much, but I still focus on running during the winter months. As such, I’m a bit more observant of other runners- be it outside or on the treadmills at the gym.
As I engage with other runners, I am reminded of some essential keys that every runner should understand. At the same time, I see the pitfalls that MOST runners commit in the quest to become faster or fitter. Hopefully, you don’t fall into the trap others do. See if you’re guilty of doing any of these 5 Pitfalls Runners Make: With the New Year upon us, and the Christmas season just concluding, it's a great time to reflect on 2018 and all the positive changes made during the calendar year. For me, my business grew by almost 15%, I posted a PR returning to Ironman triathlon after a 4 year hiatus, and qualified for the Boston Marathon on a last-minute whim. I had clients get into wedding-shape, runners that completed life-long race goals, and triathletes who became first-time Ironmen. And while all those accomplishments are incredible in their own right, nothing compares to the birth of my son. With the arrival of this 7 pound little wonder, my entire outlook on life has shifted in an almost indescribable way. Everyone said that would happen. That I’d see the world just a little bit differently. From how I would spend my time, to my goals in life, to my triathlon training, etc. They said it would all change. And they were right!
If I had to choose one topic as the most common source of client questions, it would have to be nutrition. It seems we are always looking for the fastest way to achieve our health and fitness goals- and nutrition plays a huge part in achieving them. Some people want to just lose weight; others want to gain weight. There are some looking for championship-level race performances; others just want to finish a 5k. Whatever your goal, what you eat plays a significant role in your progress.
Recently I saw a news story which cited an interesting study. Researchers found that taking vacations increases life expectancy by 37%. While many of you may think that’s a no-brainer, many still struggle to maintain that coveted work-life balance. Here in the DC Metro Area is ground zero for type-A go getters.
These high achievers excel in their professional lives, working 60, 70, and 80 hour work weeks, thriving in the process. In fact, I know several people that forgo that vacation time each year due to their hectic jobs. They trade in time at the beach for a few more hours at at the office, a last-minute client meeting or to catch up on paperwork, proposals, or emails. July is the middle of the race season. As you might expect, I’ve recently had numerous conversations with clients about race nutrition. Everyone wants to know, “What should I eat before and during a race.” Many times, that question is followed up with a personal experience involving cramping, GI issues, bonking, or other nutrition-related breakdowns. Nutrition is a critical element in endurance events- if you’ve ever got it wrong, you certainly know what it means to have your nutrition off. When nutrition and hydration is on point, athletes enjoy sustained energy throughout their event, with limited if any stomach issues. Yet so many fail to get this critical piece right.
So, what SHOULD you eat when undertaking an endurance event? There is no perfect solution- with multiple factors to consider, what works for one may not work for another. Yet there are a few basic tips that can be extremely helpful to ensuring a positive race experience. Here are 6 things you can do to master your race nutrition and crush your next race: As many of you know, I’ve been sidelined the past few years with various injuries which have made it difficult for me to run at full strength for quite some time. While I have a track background, distance running has not always been my passion. However, It’s interesting how much more we desire to do things when we are temporarily restricted from doing them-- and running has been no different. The past few years, I’ve craved being able to run again pain-free (and sometimes simply to run at all).
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