It's hard to stress enough how important fueling is for endurance events. This includes every day nutrition, training days, and race day. Many times it’s tempting to go out and run poorly fueled, rationalizing that “it’s only a 2 hour bike ride'' or “I don’t need to eat anything for a long run as I’m going slow”. I also see variations of these two poorly informed thought processes: “I’m not trying to win the race, just finish, so I don’t need to pay attention to all that nutrition stuff”, or the worst of the bunch, “I’m trying to lose a few pounds so I’m not going to eat prior or during my workout”.
All of these are wrong- for all sorts of reasons.
Last month at Ironman Maryland, I raced in the most humid conditions I’ve ever been in. It was 99% humidity at the race start, and dropped off to 90% at the end of the day. It was warm, muggy, and all together pretty painful, with the conditions wreaking havoc on the field of the almost 300 athletes in my division. In the end, I was 5th in my division, but I was only a few minutes off second place, 83 seconds off 3rd place and 9 seconds off 4th! 9 measly seconds over the course of an almost 10 hour race!
Over several weeks, I’ve thought back many times to that race, assessing where I could have made up those seconds. Had I done a few things differently, I could have been second in my division on the day (the first place guy in my division won the entire race outright- an example of how competitive it is in my group).
Over the course of almost 10 hours, there are dozens of choices to make, and any number of details that can contribute to either success or failure.
Usually when a personal trainer, coach, or fitness expert starts talking about nutrition, our eyes glaze over as we conjure images in our mind of exhausting meal prep, weighing our food, and force feeding ourselves bland, ‘healthy food’. I myself have been guilty of droning on and on with clients about macros, carbohydrate periodization, and the pitfalls of fad diets. What I’ve come to find is that most people want a few simple ‘go to’s’ in the kitchen. Simple, tasty, healthy meal options that work for them and their families.
So, in the spirit of summer, I want to share with you my top 3 summertime healthy favorites: an appetizer, main dish, and dessert.
In the dead of summer, running- or working out in general- can be a struggle to say the least. Getting out to fight the heat and humidity, especially when the sun is beating down can be a big ask. Running, cycling, hiking, paddling, swimming, or any other outdoor activity is that much harder in the heat. In fact, at times, even indoor workouts at home, at the gym or in the pool can be a struggle when the temperature is high and the motivation is low.
So what can we do to stay motivated to run (or exercise in any fashion) during the peak of summer? That was a question asked of me by one of my runners earlier in the month, as she was struggling to find the desire to get out and run in the heat. Here’s 6 suggestions I gave her to help keep her motivated:
With the world slowly opening back up, many of us have the chance to start doing things we haven’t done for a while. With the availability of the vaccine and more restrictions being lifted, you may be heading back to the pool, the gym, or the office again. For triathletes, races are starting to happen after an 18 month hiatus, and it’s safe to say some of us are a bit rusty when it comes to racing triathlons (or many other things for that matter). As such, I’ve put together a race timeline and checklist for triathletes and runners to help us dust off the cobwebs and avoid rolling up to the race start without a critical piece of equipment.
Recently, my client Kate (a Southern California grandmother of 9) summitted Kilimanjaro. There were months of preparation, both physically and logistically, just to get to Tanzania. Once there, the hard part began and she had to put on foot in front of the other and push on for 7 days straight. After she arrived back in LA where she lives, she and I discussed her adventure. I asked Kate what was the biggest factor in her success on the trip (some in her group didn’t make it up). She answered without hesitation: The guides.
With 2020 in the rearview mirror, the entire world is breathing a sigh of relief as we get this most difficult year behind us. So much has changed in just 365 days, with a global health crisis dominating so much of our lives for what has seemed like an eternity. Entire countries have been locked down and huge events such as the Olympics, the Boston marathon, and the Ironman World Championships (along with almost every other athletic event) have been cancelled or postponed. On a smaller and more personal scale, families have been separated for weddings, funerals, baptisms, birthdays, and holidays. In short, it's been a really hard year.
Yet, as with all hard things, there are a few lessons we can learn from maybe the most globally challenging year in our lifetime.
I’ve been thinking about gratitude over the past several weeks. After all, it is the time of year when we give thanks for the many blessings, privileges, and opportunities we’ve been given. I certainly have had my fair share. I’ve got my health, my faith, my wonderful family, and my business- no small thing in this time of pandemic.
A few weeks ago, an “Elite only” version of the London Marathon was held. On a typical British day, some of the best runners in the world battled the cold, the wind, the rain, and each other to see who would be crowned champion. Kenyan superstar Eluid Kipchoge was the heavy favorite. The Olympic champion, world record holder, and the only human to ever run 26.2 miles in under 2 hours, had not been beaten at the marathon in 7 years.
He placed 8th.
I recently read a scripture that said, “by small and simple things are great things brought to pass”. Essentially the verse states that big changes are made by doing the little things consistently over time. A profound example of this principle is the Grand Canyon- carved ever so slowly over millions of years by a simple trickle of water.