Triathlon Coaching

Category Archives for Nutrition

Change in Weight Performance Calculator

A legitimate change in body weight will make you faster. Wether you are carrying extra muscle mass or extra body fat, these additional pounds will slow you down on the run. This calculator will give you a good estimate how a few extra pounds can improve your time. Once again, this assumes that the weight […]

Female Hormone Fluctuations and Impact on Perfomance

Women athletes, you need to check this out. Dealing with the high hormonal phase of your menstrual cycle when it coincides with an important race. There are some definite performance limitations, but with the right strategy you can effectively optimize performance. http://blogs.bicycling.com/blogs/fitchick/2013/09/11/i-am-not-a-small-man/

Orange County Tri Club Follow up Information

Here are some great resources for hydration and fueling. These articles will give you more detailed information about what I covered regarding Race Nutrition. Check this out Here are the the link to the videos I showed: Osmo Video and Skratch Labs Video Here is what I do for race day nutrition. Want more information […]

Meet Osmo – My Hydration and Nutrition Strategy

My nutrition and hydration strategy has significantly evolved since I first started racing Ironman distance over 8 years ago. All of this changed when I discovered Osmo Hydration back in July of 2012. Dr. Stacy Sims, the founder and brains behind Osmo, introduced a concept of “food in the pocket and hydration in the bottle”. […]

How Much Should I Drink in a Half Ironman or Ironman?

Dr. Stacy Sims gives solid hydration recommendations. I have experienced great results with this strategy. The entire article has terrific recommendations. Here is the article.

Great Hydration Advice from Dr. Stacy Sims

If you are an Ironman or Half Ironman athlete, you need to take a few minutes to read this interview. Lots of great information. Read Interview

Separate Your Hydration From Your Calorie Source

Separate Hydration From Nutrition Ironman athletes and half ironman athletes! Avoid GI issues by keeping your hydration needs and calorie needs separate.

Hydration and Nutrition Resources for Ironman Athletes

I am frequently asked about what I recommend for hydration and nutrition. Nutrition is such an individual consideration, but there are some universal principles that are helpful. I use many of the recommendations set forth in the articles/links below. Take some time to review these and then experiment for yourself. Gels – Why to avoid them […]

Female Athletes and Hormonal Implications for Endurance Events

This article, written by Dr. Sims, looks at how the menstrual cycle can impact the female endurance athlete. http://www.womencyclist.com/2013/01/09/what-every-female-athlete-needs-to-know-about-womens-research-your-cycles-and-how-that-pertains-to-training-performance-and-fueling-for-the-female-athlete/

Separate Your Hydration From Your Nutrition

Ironman and half Ironman triathletes, here’s a good look at why keeping your hydration and nutritional needs as two separate entities can help avoid stomach issues on race day. It’s a quick read with a few different perspectives. http://triathlon.competitor.com/2012/08/nutrition/divide-your-nutrition-and-conquer_60572

Osmo Nutrition – Science of Hydration

For more details about Osmo Nutrition, check out their website at http://osmonutrition.com

Osmo Nutrition Science Behind the Product

For details about Osmo Nutrition, visit their website at http://osmonutrition.com

Protected: How Many Calories Do I Need?

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Protected: Want to Burn More Fat for Fuel?

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What Should I Eat?

Thanks to http://www.bitemekitchen.com/ for putting this resource together. There are lots of helpful suggestions in this document. MET_EFF_GUIDE

The Best Way To Lose Weight…In a Nutshell

Are you an endurance athlete struggling to drop those last few pounds? The answer?…….. Regulate your insulin levels through balanced eating. By now we all know how important it is to eat clean and avoid processed food, but let’s take this a step further. Anytime you consume an excess of carbohydrates you have a corresponding […]

Can Alcohol Sabotage Your Weight Loss Goals?

Regular alcohol consumption will sabotage your quest to lose those last few pounds. Yes, even the low calorie and low carb drinks. Your body uses a variety of fuel sources for energy – fat, carbohydrates, and protein. A balanced diet results in fuel being delivered by all three of these sources. This is ideal for weight maintenance and […]

Nutrition Strategies for Runners, Cyclists, and Triathletes

Runners, cyclists, or triathletes – Should you be eating the same way year round? As a runner, triathlete or cyclist I am sure you are well aware that your training will not be the same throughout the year. If you are following the classic periodization model, then the off season is a time to target […]

Endurance Athletes: Do You Know Your Sweat Rate?

Lack of water = dehydration Most triathletes and marathoners don’t typically go into severe dehydration, buteven moderate dehydration can wreak havoc on your pacing. Prevent dehydration by knowing your sweat rate. Knowing your sweat rate will help you determine how much you should drink. Here is a quick and easy calculator you can use: http://www.trihardermultisports.com/THM_SwRate.aspx […]

Endurance Athletes: Do You Have a Race Day Nutrition Plan?

During long distance endurance events such as an Ironman, Half Ironman, ultra marathon, or marathon our bodies will burn far more calories than we are capable of consuming. Take in too few calories and you’re going to hit the wall and bonk. Take in too many calories and you could be sidelined with gastrointestinal distress(stomach […]

Does Caffeine Improve Endurance Performance?

Cool research that concludes that caffeine is an ergogenic aid that “stimulates endurance performance”. Read the research at the link below. http://www.ncbi.nlm.nih.gov/pubmed/7657415