Race Smart athletes have been consistently working hard all season in both training and races to prepare for their A race of the year. While most have recently wrapped up 2016, there are a few racing in October for their grand finale. I’d like to take this time to highlight these athletes who have accomplished so much this year [Read more…]
Congratulations, you’re headed to Kona! Whether it’s your first time racing on the Big Island or your tenth, you need to be prepared for what Mother Nature serves up. Ironman athletes racing in Kona are not new to the sport but may be surprised by how the Big Island winds, heat, and humidity can make a tough day even tougher! Read on for my top hydration and electrolyte tips for hot races. [Read more…]
What time of year should a triathlete to improve body composition and achieve optimal weight?
It is a common belief among endurance triathletes that we perform at a higher level with a lean, mean fighting machine. And, after all, we spend numerous training hours donning skintight attire that leaves little to the imagination. [Read more…]
After finishing up a great 3+ hour ride, I decided to travel the long way home on an usually pleasant summer morning here in North Carolina.
Just one mile from my home, coasting at 20mph on a descent along a wide, pedestrian-friendly neighborhood road I noticed a white pickup truck pass me. Seconds later the truck [Read more…]
I’ve been a registered dietitian for 25 years, and I have yet to meet an athlete who doesn’t struggle with cravings. Unmanaged, cravings can throw a carefully designed nutrition regimen out of whack. Cravings tend to come later in the day, without warning, just when you’ve let your guard down, and can derail an athlete’s daily nutritional balance. One athlete I know describes cravings as a “black hole that sucks me in and I lose complete control of all willpower as I tear through my pantry. It’s demoralizing.”
Triathlons are easy . . . said no one ever! For one thing, race day can be full of surprises: the weather can turn, your goggles can get kicked off, your big toe can sprout a painful blister. All that to say, you’ve got enough going on, so why not take one big variable out of the equation? Your fuel plan. After all, your body is your most important piece of equipment, and if it’s not fueled properly, then all the training in the world won’t help you.
Let’s face it….. triathletes are busy, on-the-go people. We’re known for carving out time for workouts and getting plenty of rest and recovery. But when the schedule is packed, getting the right nutrition can be a monumental challenge. That’s why, no matter what your week has in store, stocking your pantry and fridge with healthy foods that can be ready in a flash will keep you on track with a balanced, healthy diet that fuels the body and packs a flavorful punch.
Though a well-prepared athlete can overcome many training challenges, there’s one threat to performance success that even the fittest athlete will not be able to push past: iron deficiency anemia – defined as low blood iron levels. According to the National Health and Nutrition Examination Survey (NHANES) II, an estimated 20%–50% percent of female athletes and 4%–50% of male athletes suffer from depleted iron stores. Left untreated, iron depletion can develop into iron deficiency anemia (IDA), which impairs the body’s aerobic processes, brain and muscle metabolism, endurance performance, and normal immune response.