Still trying to reach your "race weight"?

In a media driven world, body image has become a critical issue as it relates to athletic performance and health. Whereas one would think that athletes would be obsessed with eating enough to perform well in training sessions to prepare for race day, athletes are constantly worried about eating too much, constantly obsessing with being "too big/fat" or not looking like an athlete. Far too many athletes are training for leanness instead of training for performance. With the idea of body weight and performance having an inverse relationship (the less you weigh, the better you will perform), you may be attempting to reach your race weight in order to be thinner, leaner and lighter for race day.

With so many misguided strategies on sport nutrition and daily eating for athletes, it doesn't surprise me when I see/hear athletes intentionally underfueling/undereating in an attempt to lose weight or change body composition. 

As it relates to your healthy weight, it's very hard to define a healthy weight as an athlete. Most charts (ex. BMI) do not account for the extra muscle and denser bones that you will develop through training. I know for myself, I am always on the high end of a "healthy" weight for my height because of my athletic build and from my genetics. As an athlete, for much of the year, a healthy weight is one that puts you at little risk for disease or illness, is a weight that allows you to function well in life without following dietary rules or restrictions, is one that allows you to have great energy throughout the day and is a weight that is easy to maintain with your activity regime. Only at certain times during the year will/should your body naturally change as you peak for your main event.

Unfortunately, many athletes try to maintain and achieve a weight that is based on a look or a number on a scale for much of the year.  Self-identity to a lean/strong body image (or race weight) is often a struggle for athletes because your healthy weight may not be the one that you accept for what it looks like, but it may be the best weight for you to maintain great health for much of the year. My advice for athletes is to work on body acceptance and to not try to fight for a certain "lean or defined" image, size or weight for the entire year. Let your body change as you maintain healthy lifestyle habits. Through good lifestyle habits and a great relationship with food and your body, a healthy weight will be easy to achieve and easy to maintain regardless how much or little you are training.

As it relates to race weight, far too many athletes are using a number on the scale to determine athletic readiness for an event. Unfortunately, this approach does not tell you what type of weight is being lost - is it fat, muscle or water?

Your body composition provides very specific information about your body make-up, much more than simply looking at a number on a scale. As it relates to body composition, you are focusing on the proportion of fat and lean body mass in the body.

Your body is made up of body fat and lean body mass.

Body fat can be found as storage fat and as essential body fat.

The human body stores fat in the form of triglycerides within fat (adipose tissue) as well as within the muscle fibers (intramuscular triglycerides). Through endurance training (without any dietary manipulation), there is an increase in fat oxidation from intramuscular triglycerides. As exercise intensity increases, fatty acid mobilization from adipose tissue slows but total fat oxidation increases due to the increase use of intramuscular triglycerides. Let's not forget that dietary carbohydrates influence fat mobilization and oxidation during exercise.

Storage fat is located around organs and beneath the skin, which protects the body and acts as an insulator. Excessive accumulation of visceral fat is associated with negative health issues, which is why it is important to keep your body composition within a healthy body composition range - not too high but not too low.

As for essential fat, this is fat found in the marrow of bones, the heart, lungs, liver, spleen, kidneys, intestines, muscles and lipid rich tissues throughout the central nervous system. Essential fat is critical for normal body functioning. Women tend to have higher essential fat compared to men.

Your lean body mass represents everything in your body that is not fat - the weight of your muscles, bones, ligaments, tendons and internal organs. Certainly, you don't want to lose any of this "weight" through dieting or exercising.

As you can see, a healthy weight may be your race weight but your race weight is probably not your healthy weight. A healthy weight is not a number or a look but a feeling - it's a weight where you feel healthy. A race weight is where you perform the best. 

In my next blog, let's consider two athlete scenarios for achieving race weight and the big takeaway as it relates to "race weight" for athletic performance.

How to stop overeating

If you have ever skipped a meal (or snack), you've probably noticed extreme hunger later in the day with a good chance of overeating late into the evening hours. Overeating (and undereating) contributes to low energy and low motivation - neither of which make it easy to reach performance, health or body composition goals.

As it relates to training, anytime you overeat, there's a chance that you will feel uncomfortable and tired - you may even feel guilt or shame. None of the mental and physical effects of overeating will help you perform well in your upcoming workouts, especially if you don't do what you know you should do as it relates to pre and during fueling and adhering to your workout prescription. As an example, skipping meals during the day can lead to low energy before your evening workout, possibly forcing you to skip the workout due to low motivation or trying to perform the workout with no energy in the tank. Eating too much late at night before a long morning workout the next day may cause you to intentionally underfuel (or not eat) before and during the workout because you feel "too full" or you think that not eating will help you burn off the calories you consumed the night before. You may even find yourself working out a bit harder than planned which can lead into poor recovery from an underfueled body trying to work out intensely or for a long duration. Furthermore, overeating contributes to lethargy, sleep disturbances and disrupts a healthy eating regime which can all affect your consistency with training. It's very difficult to meet your energy needs and perform well in workouts when meals or snacks are skipped or overeating takes place at some point in the day.

Yesterday, I came across a great article about overeating and gave a lot of great tips and suggestions on how to prevent and manage overeating. Although it's not geared toward athletes, I find it effective enough to shine light on a topic that affects many athletes: Here's the full article if you are interested in reading it. To summarize the article:

How to deal if you overeat

1. Don't fast or skip your next meal.
   Do make your next meal healthy and satisfying.
2. Don't exercise really hard to "make up for it."
   Do take a walk.
3. Don't try to "detox".
   Do drink a reasonable amount of water.
4. Don't say "screw it!"
   Do think about your next meal. 

How to prevent overeating 

1. Don't label foods as good vs. bad.
   Do remember that there's room for indulgences in a healthy diet.
2. Don't undereat during the day.
   Do spread your food intake out.
3. Don't suffer in silence if you are struggling.
   Do understand your triggers. 

For further reading on similar topics for athletes: 
Holiday eating: What to do
5 ways to make smarter food choices every day
How to eat healthy when dining out

Long workouts/weekend training reflections

Resilience and mental toughness come to mind when summarizing this past weekend of training.

Here's the run down:

Saturday:
Bike: 4:05 ride (70 miles) with 5700 feet elevation gain and one tough 4.5 mile (35 minute) climb up Sassafras mountain. Prior to that climb, we did a hard effort up to Rocky Bottoms - around 4 miles of climbing.
Run off the bike: 2 x 15-20 min smooth effort running with 6 x 30 sec of hill bounding (with 45 sec rest) in between the intervals (total: 48 minutes, 5.64 miles, 407 elevation gain
PM run: Smooth running for 43 minutes, 4.94 miles, 276 elevation gain)

Sunday: 
AM Run: Smooth endurance on rolling hills for 1:45, 12.7 miles, 617 elevation gain
PM group swim: 1 hour/2800 yards

Prior to this weekend, I had a solid week of training - a lot of frequency workouts. As the week went on, I was carrying around a lot more fatigue and working through a bit more niggles than normal but that's all to be expected at this point in my training block. Strength continues to be a focus in all of my workouts (including strength training) so I am feeling very fit and strong right now, but not so fast....and this ok!

Thinking back on this weekend, it's not surprising to see endurance athletes training with this much high volume at various points in the season, especially in peak training before an endurance event. However, I feel it's important to recognize that higher volume training is not a guarantee to athletic success on race day. Many athletes check off long distance workouts on the weekends that involve little structure or specificity or lack the necessary consistency in training to gain true physiological improvements. Instead of gaining fitness, confidence and race readiness, the athlete ends up exhausted, burnt out, injured or sick. In other words, just because you are an endurance athlete, you don't need to be collecting a massive amount of miles/hours over the weekend just to prepare for your upcoming event. Long workouts make sense if you are have prepared yourself to absorb the longer time spent training.

While endurance workouts are a component to preparing for an endurance event, we must not forget that it's the work you do prior to these longer sessions that help you better prepare for race day. Without the right foundation, you may be piling training stress to a weak and fragile body. Although the work that is done in the early part of the season is not as glamorous (or epic) as the longer sessions that make one feel hard core, like an "endurance" athlete, these workouts should be seen as your criteria for the longer sessions. Do your homework in the early season so that your body can better withstand the higher intensity/higher volume training when it's appropriately planned in your training.

Every athlete has the ability to work hard all season long but some choose not to apply the work ethic until there is some type of pressure of an upcoming race. Falling short on the preparatory work prior to the more specific race sessions is not the formula for athletic excellence on race day. While you can still check off those longer training sessions in the 4-8 weeks before your race, these sessions will do little to change your physiology or will allow you to dial in the many components that make for successful racing - like nutrition, pacing and mental strength - compared to if you did these sessions with months of previous work behind you. While I know injuries/sickness/life happens, you can't skip steps in building your foundation. There are no short cuts or quick fixes when it comes to the work that needs to happen to properly and safely prepare your body for an endurance event.

Nearing the start of my 12th consecutive season of endurance racing, I've always been one to embrace the grind and appreciate the process of preparing for a half or full distance Ironman event. Training is also a needed escape to reduce stress, give me energy, boost endorphins and let my creative thoughts flow. But on top of the joy I have for training/exercising, I think about my workouts of the day as a way to move me closer to my season goals. It isn't within one workout that will get me fit but instead, it's the accumulation of consistent workouts that allows for continued growth and development with my athletic skills and fitness. At 35.5 years old, feel stronger, fitter, healthier and more resilient now than when I did my first Ironman at the age of 24. Throughout my journey as an endurance triathlete, I've learned that success on race day doesn't come from checking off weekend long workouts in the 8-12 weeks before a big event but instead, nailing the basics every single day while building the strongest foundation possible to withstand future training stressors.

I am very excited to see what this season has in store for my body. I am bringing 12 years of learning, exploring and challenging my body - along with setbacks and obstacles that have helped me become a smarter and more grateful athlete. I am proud of my body for where it is right now in my training and I am extremely thankful to my body for letting me do what I do with it on a daily basis.

And to finish off my weekend recap, I can't forget about my new furry friends that I met during our shake-out spin on Friday afternoon/evening.

Product Review - CarboRocket Half Evil Sport Drink

Fuel Smarter Go Farther. 

Next Level Nutrition For Athletes.

CarboRocket Salt Lake City, Utah
Carborocket.com

About the Company from the website: 
Founder, Brad Keyes, an avid endurance athlete, literally couldn't stomach anything during training and racing. Come race day, vomit was almost guaranteed. He would then spend the rest of the day, useless, curled up in a ball on the floor, much to the chagrin of his wife and kids. After figuring out it was his nutrition that was causing the problem, Keyes began his journey of researching and consulting with top nutritionists and exercise physiologists. This led to him testing ingredients and formulations (on himself and unsuspecting friends) and ultimately their first product, CarboRocket. Finally, something that could be used all day for hydration, fuel and electrolytes that didn't cause any stomach or familial distress! The current sports drink market is saturated with chemical-filled, poor-tasting beverages. CarboRocket is the next generation of sports drinks. The latest sports science research combined with the best tasting, all-natural, proven ingredients makes CarboRocket the perfect alternative for hydration and nutrition needs. 

Products: 

• CR 333 - Half Evil All-In-One Endurance Drink 
• CR Hydration Electrolyte Drink 
• Re+HAB Post Workout Recovery Drink 
• Rocket Red-Pre-race/workout Superfoods Drink 
• RocketLytes-Electrolyte Capsules with ginger and peppermint 

Label Claims:

• All Natural 
• Gluten free 
• Vegan (Black Cherry Half Evil 333)
• BCAA's

Nutrition Facts: CR 333 - Half Evil All-In-One Endurance Drink​ (Lemonade + Caffeine)

• Serving Size: 3 scoops 
• Calories: 333 
• Total Carb: 82 g 
• Fiber: 0 g 
• Sugar: 21 g 
• Protein: 0 g 
• Sodium: 427 mg 
• Calcium: 217 mg 
• Potassium: 210 mg 
• Magnesium: 110 mg 

Ingredients:
MALTODEXTRIN, FRUCTOSE, CITRIC ACID, L-GLUTAMINE, SODIUM CHLORIDE, NATURAL FLAVOR, L-LEUCINE, L-ISOLEUCINE, L-VALINE, DICALCIUM MALATE, DIPOTASSIUM PHOSPHATE, DIMAGNESIUM MALATE, VITAMIN D (No Vitamin D in Black Cherry. LEMONADE AND RASPBERRY CONTAIN CAFFEINE.

Usage: Start with 2 scoops (222 cal) per 20-24 oz of water, consume 16-28 oz per hour depending on heat and activity level. Adjust calories depending on need. 

Claimed Benefits per website: 

• 333 calories in 1 bottle that tastes and drinks like 100 calories 
• Simplifies your training and race nutrition 
• Mixes instantly 
• 4500mg blend of Branched Chain Amino Acids and L-Glutamine 
• 1600mg of electrolytes 
• 50mg of caffeine (lemonade and raspberry only) 
• Black Cherry is VEGAN and caffeine free 

Product Flavors:

• Orange
• Grape
• Black Cherry
• Raspberry + Caffeine
• Lemonade + Caffeine 

Notes:
I have been trying out various CarboRocket products in training (bike and run) and I really enjoy the Grape, Raspberry and Black Cherry Half Evil 333 flavors. I have been using 2 scoops per bottle (26 ounce) per hour of training and the powder mixes well (no clumps) and has a very light consistency, no strong aftertaste and not overly sweet. I also like that you can adjust the scoops to your workout needs - I have been using 1 scoop in a 10-ounce flask for running and 2 scoops per bottle for cycling.

Discount code: 
TRIMARNI for 25% off

Should you swish or swallow?

When was the last time you felt a sudden drop of energy during a workout but after a quick sip of a sport drink, swig of a gel or chop of a chew, you felt an instant pick-me-up?

Because skeletal muscle glucose uptake during exercise is not an instant process, it's important to consider the practicality of sport nutrition products as it relates to meeting your fluid, electrolyte, carbohydrate and motivational eeds.

Because of the time that it takes to digest and absorb nutrients (nutrients must move from the mouth to the small intestines, where absorption occurs), this is one of the primary reasons to rely on well-formulated sport nutrition products (instead of real food) in a convenient/portable form, to supply your body with a steady intake of "fuel" regularly throughout training/racing.

Ironically, when you consume sport nutrition, your muscles don't receive a quick jolt of energy, but instead, your brain was rewarded by something sweet (glucose), giving you a well-needed motivational/energy boost.

Although fatigue can be delayed through regular consumption of sport nutrition products during training/racing, it's the perception of glucose, rather than the metabolism of glucose in the body, that often gives you the instant energy boost as soon as you sip your sport drink or put some type of sugar in your mouth. In other words, in addition to ingesting calories, electrolytes and fluids, you can keep your brain communicating with your muscles to keep you moving during moments of low energy/motivation by swishing and spitting your sport drink (or sucking on an energy chew).

A lot of athletes question our strong desire to wear a hydration belt/pack when running - regardless of the volume/intensity of the workout/race. 

Well, it doesn't take much (sugar) to keep you going when you could be giving up due to low energy/motivation in training and racing and your low moment can be very unpredictable. I can't tell you how many times during a long distance race or intense workout that I was glad to have my fuel available around my waist when I needed it (between aid stations/intervals) due to a sudden drop in blood sugar or just a low moment. Just a sip, swish and either spit or swallow, and I found myself with an instant boost of energy to keep me going in the face of fatigue.

To learn more about this topic "Swish or Swallow" you can check out my article in the March/April issue of Triathlete Magazine.

How to fuel for a night race

It wasn't too long ago when I was staying up way past my bedtime to watch Karel race Pro 1/2 in  night criterium events. The start time for these events could be anywhere between 6-9pm! Oh the adrenaline watching these cyclists go round and round the downtown streets, making sharp turns and accelerating past one another, while attacking and dodging sketchy movements.

If you are an athlete training for an event, there's a good chance that your event starts early in the morning. Night races, however, are growing in popularity, for a variety of reasons. While an event may cover the same distance regardless of the start time, there are unique obstacles to overcome when racing in an evening race - specifically nutrition.

Seeing that most athletes train early morning and race early morning, there are plenty of opportunities to understand what foods will work the best before and on race day morning. As for a night race, you may struggle to understand what to eat during the day and right before you event when you are not use to competing so late in the day. Your sleep cycle may get thrown off, your mental state may be out of whack and more so, your digestive system has been trained to flow stronger at certain times in the day. All of this can make a night event very stressful!

But not to worry. Here are my suggestions to help you fuel for a night race/event:

1. Nutrient timing - One of the most important tips for fueling for a night race is watching your fat and fiber intake in the 4-6 hours before the event. Nerves, large food portions or excessive snacking can increase the risk for GI issues. It's best to start the day with a large filling breakfast of carbs, protein and fat and then aim to eat small mini meals every 2-3 hours throughout the day. Never let yourself get too hungry during the day.
   
2. The day before matters -  Although what you eat on race day can help stabilize blood sugar levels and top off your fuel tank, what you eat in the 24-hours before race day will most likely affect your race day performance. Eat too little or too much the day before your event and there's a good chance that you will feel low energy or stuffed before/during your event - which may lead to last-minute over-eating or under-fueling. Treat the day before race day as you would for a morning event - start off with a large breakfast and taper off your meals throughout the day so that you don't go to bed (the night before your night race) with a full/uncomfortable belly.
   
3. Practice in training - Unless your race is a last-minute idea, don't let race day be the first day that you think about dialing in your pre-race/during race fueling. It's suggested to plan at last 3-4 "long" workouts in the evening (around the same time as your race - within reason) to practice your nutrition during the day, as well as before and during your workout. Not only will you build confidence in your nutrition but you will also get to know how your body responds to certain efforts in the evening. Also, consider practicing a good warm-up before your workouts that you can apply to race-day. If your body is use to performing in the morning, you may need a little more time to wake-up the body before an evening race.
   
4. Don't overdo caffeine - It's very normal for individuals to use caffeine as a pick-me-up during the work day and athletes are not immune to using caffeinated beverages to function in life. Excessive use of caffeinated beverages is not encouraged before a night race - this includes energy drinks, caffeine pills and coffee. Although a cup of coffee, as part of your normal morning routine, is just fine, too much caffeine can act as a laxative (not what you want before a race) and may cause extra stress on the heart, not to mention possible dizziness, light-headedness and nausea. The best strategy for an evening race is to do a light warm-up in the morning and then plan another light pre-race workout as you would normally do in the 90 minutes before your event.
   
5. Don't stress - If you are an athlete who normally experiences pre-race GI issues due to nerves/anxiety, consider adding meditation/visualization and other coping strategies into your race day regime to help reduce your pre-race worries. Even with the best training and nutrition plan, some athletes aren't equipped for night races. But hey, you won't know unless you try! 

Don't be afraid to share your struggles

In our social media obsessed world, it's very easy to scroll through Facebook or Instagram and feel like everyone but you is succeeding in life - diet, training, family, relationship, career......

Living a failure-free life is not possible nor is it worth striving for. We all struggle at times. Furthermore, setbacks bring value to life as they give life greater meaning when things go well. A failure makes you appreciate the successful moments and forces you to learn how to react to unfavorable situations.

Although it's normal to use social media to post/share your highlighted moments in life, it's important to acknowledge your setbacks and not hide your feelings when you are in a tough place. Instead of avoiding your feelings or pretending that you are ok, accept sadness, embarrassment, guilt, frustration, depression and fear in your grieving process.

For almost every athlete, a setback is bound to occur at some point in your athletic career, if not at least once per season. Sickness, injury, a life transition or a pivot from structured training can be difficult to accept, not to mention the disruption to your normal flow of life. But don't let it get you down - take action and stay strong.

As an athlete, important part of self-discovery is embracing the setbacks and struggles that you encounter and learning from the past. Accept that your road to athletic excellence will not be smooth sailing and struggling is a normal part of your journey. Fighting through obstacles and not giving up is an awesome way to write your comeback story.

In an effort to normalize setbacks as an important part of the triathlon (or any athletic) journey, I am excited to announce my new "Case Study" column in Triathlete Magazine, where I will share an athlete that I worked with on nutrition and discuss the "problem" and "treatment" plan. I am excited to share these athletes and their authentic, real, raw life- failures and all.  I am not sure how many articles I will write and for how long but I can share that my first article is out in the March/April issue of Triathlete Magazine.

I am very honored to share Heather's incredible story as my first case study column as I feel many athletes can identify with her past struggle with race day nutrition and feel inspired and motivated by her incredible comeback story. She was one incredible athlete to work with and her determination to overcome her setback was incredible. 

You must not let a setback define you or convince you that giving up is the best option. 

Sharing your struggles makes you stronger. Be real, be raw, be authentic, be you. 

No person should feel shame or guilt from failure. Instead, embrace your setbacks and don't forget to celebrate the good moments in life. 

If you can't figure out the answer to your problem on your own, reach out to a professional for help. 

Scottsdale, Arizona Train-Cation - Day 4

Some swim workouts are better with company. A swim partner keeps you accountable to getting to the pool to start your workout and to stay in the pool to finish your workout. 

For our last workout of our train-cation, we had a mega swim workout provided by Tower 26.

My body was still feeling pretty tired from the bike ride on Wednesday but I shifted my mindset from "I'm too tired" to "you can do it!"

Here's the swim workout......

500 warm-up
4 x 50's kick with snorkel and board w/ 10 sec rest

Pre set:
400 swim w/ fins and snorkel

MS: 10 x 350's with 40 seconds rest as
#1-4: 70, 75, 80, 85%.
#5-7: 85% (same effort as #4)
#8-9: 70%
#10: Best effort

CD: 100 EZ
Total: 4600 yards

Scottsdale Arizona Train-Cation - Day 3

We came to Arizona to escape the cold of winter and well, we haven't had much warmth since we arrived on Sunday. But, as the saying goes "make the most of what you have, when you have it, where you are." We came for new scenery, a mental recharge and a change in our normal routine and despite the crummy weather, we are still making the most of our train-cation (which is coming to an end tomorrow as we head back to Gville in the evening).

We headed out for our 5-hour ride at 9:30am. The weather was perfect - not too cold, not too hot. The first 90 minutes were filled with amazing scenery. Emily showed us some of her favorite sights and we love the terrain here - a nice mix of steady gentle climbs where you can settle into a rhythm, flat roads to power with or against the wind and plenty of wide open roads with minimal car traffic. And the views - wow!

After a stop to refill our bottles around 2 hours, it was time for a 9-mile gradual descend. Just around this time, the sky gave us cold rain to ride in for the rest of our ride. It was cold, wet and cloud but we made no excuses. A train-cation is great for stepping outside of the comfort zone, practicing skills and working on mental strength by putting yourself into situations that would normally be not-ideal to train in.

Despite the bad weather, I couldn't have asked for a better way to spend the morning. Outside, with like-minded individuals, on my bike and enjoying nature.

After the bike, I quickly changed out of my wet socks (my feet were so cold) and put on my running shoes for a 25 minute brick run. I debated about not doing a run but I always feel the best running off the bike so I don't like to pass up on an opportunity to run off the bike. Luckily, the ran stopped when we got back from the ride so I had a rain-free run on a packed gravel trail.

I wish I had more to share about today's ride but it was wet, cold and windy, which meant I left most of my energy out the bike and little brain power to blog this evening.

Hope you had a nice Valentine's day - don't forget to give your body a big "I love you!" for all it does for you each day.

Scottsdale, AZ Train-Cation - Day 2

Before I talk about our last workout of the day, let's start with the first workout of the day.....

Day two of our mini train-cation started with an outdoor swim.......
My happy place. My comfort zone. My favorite sport!

After my mental struggles on the bike yesterday, I was so excited to start Tuesday with a 75-minute, 4350 yard swim workout (prescribed by Tower 26). I had never done this workout before and really enjoyed it.

WU: 500
Pre set: 5 x 200's with snorkel and fins with 20 sec rest as
200 swim
150 swim, 50 kick with board (head down in water stretching arms out while holding the edge of the board)
100 swim, 100  kick
50 swim, 150 kick
200 kick

MS:
500 at 70% w/ 1 min rest
2 x 250's at 75% w/ 40 sec rest
4 x 125's at 80% w/ 30 sec rest
7 x 75's at 85% w/ 20 sec rest
25 EZ

Post set:
500 smooth with snorkel, buoy, ankle strap

12 x 25's at 95% on 40 sec interval

50 EZ

After the swim, we changed and headed to the gym for a 50-minute strength circuit focusing on full body, with a lot of hamstring/core/back work. It was intense!

After the workout, time to EAT! I may just need to do another blog on all of our delicious eats because we have been enjoying some yummy meals filled with fresh ingredients! Today we ate at Mojo Morning Joint, which was amazing after our morning workout. I had the skinny frittata and Karel had the Mojo Burrito and the Rise and Shine smoothie. Oh - and I also got a mini cinnamon roll because......I love cinnamon rolls!

After our eats, we rested for about 90 minutes (Karel took a short nap and I got caught up on emails since I am not a napper) and it was time for our 2nd workout of the day - a trail run!

There's something so therapeutic about running on trails - out in nature and free from the world. Although this trail required a lot of ankle and hip strength to run over all of the rocks (there was a bit of walking to safely navigate my way over some piles of rocks), I felt really strong running on the trails. Plus, it was a heck of a workout! Emily tackled the trails like a champ which just shows me that trail running requires a lot of time to build strong tendons and ligaments to tolerate the twisty, turner nature of running off the flat road. I can't tell you how many times I rolled my ankle on the run today but thankfully, no inflammation or sprain (or falls!).

Fun fact about the cactus...

It can take 10 years for a saguaro cactus to reach 1 inch in height. By 70 years of age, a saguaro cactus can reach 6 and a half feet tall, and will finally start to produce their first flowers. By 95-100 years in age, a saguaro cactus can reach a height of 15-16 feet, and could start to produce its first arm.

Thanks to the fun fact, every time I see a cactus here, I try to figure out how old it is. How old do you think this cactus is?

Well, day two of our mini training camp is a wrap and now it's time to eat some yummy pizza from Picazzo's (and leftovers) and fuel up for our big workout tomorrow!

Scottsdale, AZ Train-Cation - Day 1

I remember not too long ago when I was very afraid to ride my bike down a hill. I'm not talking about mountains but hills - anything that went down was scary for me. It was an uncomfortable feeling that brought me great anxiety and stress.

Overtime, my skills improved and I felt more at ease on downhills and what was once unnatural an scary, became familiar and comfortable. I soon found myself descending on mountains and switchbacks and although I don't have skills like Karel, I am no longer afraid to descend.

Descending in windy conditions, on the other hand, is way out of my comfort zone. Because we don't get a lot of wind in Greenville when we ride (we are tucked away between the mountains on our country roads), anytime I experience a gust of wind, I feel unstable, tense and scared. I have no problem admitting this because it's something that I know I need to work on. Thankfully, I have an expert cycling coach in Karel who always gives me great advice and calmly talks me through my fears. For me, wind is an enemy and I want to avoid it at all costs but since I love riding my bike, embracing the wind and working on my skills is something I need to constantly work on.

Well, today in Scottsdale, AZ, for our first official day of our "train-cation" I had 4 hours to work on my riding skills.....in the wind. Not only did I get to descend in windy conditions but we had chilly, slightly wet conditions to make things even more "interesting" for me. Talk about an epic day of camp!

After a morning pre-workout meal around 7:30am, we got our gear ready and headed out for our 4-hour ride around 9am. Emily led the ride as we made our way out to Bartlett Lake at Tonto National Forest. It was so great to be able to settle into a rhythm on the bike with little car-traffic once we got out of town. Like I do in Greenville, I felt very safe on my bike in Scottsdale where we rode. In Greenville, we stick to our hilly conditions as we have no safe "flat" routes to settle into a rhythm. If you like hills - come visit us in Greenville!

The first two hours and about 15 minutes, we made our way to Bartlett Lake. It was an endurance effort out which allowed us to enjoy the scenery. Despite some windy conditions, I felt strong and comfortable on my bike and managed to snap some pics in route to the lake. 

With the lake in our sights, we started a two-mile descend to the lake and suddenly I found myself mentally and physically uncomfortable. Karel was there with me to help me out although I don't think his tips went into my ears as I was so focused on staying up on my bike. I suppose it's the same "out of control" feeling that I use to feel when descending that I feel when I go downhill in the wind. Descending with the gusty wind was not fun for me but somehow, I made my way to the bottom - relieved to put my feet on the ground.

For the next 13 miles (1 hour), we had a specific set (provided by Matt Dixon of Purple Patch) which included some nasty efforts at different cadences - all strong efforts. It was super challenging to change the cadence on different types of terrain and after the end of the set, our legs were spent. For the rest of the ride (46 minutes), we were flying home as it was net downhill and we had the windy (mostly) at our back.

In total, 3 hours and 55 minutes, 69 miles and ~5300 feet of elevation gain.

                         

After the ride, it was time for our brick run from Emily's house. We all ran on our own around her neighborhood which included a few small inclines/declines in the road. From the first step, I felt amazing which was such a welcomed feeling. We had a specific set for the brick run which is one of my favorite runs off the bike:

3xs:
3 min form focused, 2 min strong
3 min form focused, 2 min stronger

3 min form focused, 2 min very strong

5 min 70.3 effort
5 min form focused
5 min 70.3 effort

5 min form focused

Overall - this was a quality brick filled with specificity and working on skills, nutrition, mental tricks and stretching the comfort zone. It's been a very long time (since last race season) since we have performed this type of workout so it's no surprise that we spent the rest of the day working, while feeling super exhausted and tired.

Day one is complete. Now time to get a good night of sleep before day two of our mini train-cation which includes a swim, strength and trail run workout.

A few more pics from today:

Sport nutrition that we brought with us to help fuel/hydrate our workouts.

Bartlett Lake

Climbing back from the lake.

Regroup before our ride back home. 

Settling into a rhythm. 

Ready, set, brick! 

Hello from Scottsdale, AZ!

Several months ago, Karel and I decided that we would take a vacation in February to change up our normal training scenery and to enjoy some warmer weather in a place that we have never visited before. That place.....Scottsdale, Arizona and that time is now!

Although we travel a lot for our races, I can't remember the last time that we traveled somewhere for a train-cation. I think the last time was in 2006 when we were dating! No race, no camp, no athletes to attend to.....A train-cation just for us! While it feels kinda weird to have the focus only on us as we love traveling for races or for our athletes, it is probably a little overdue for us to have the opportunity to spend a few days just to ourselves to do what we love to do - swim, bike, run. Although we can't shut-off our computers during our train-cation (there's always work/coaching to do), it's refreshing to change the scenery to awake the mind and body.

With our furry crew enjoying a few days with "Grandma", we left Greenville early on Sunday morning around 5:40am to head to the GSP airport. We had a quick flight to Atlanta and then a 3.5 hour flight to Phoenix. Each flight had a minor delay while we were on board but with all things considered, the travel out west was fairly uneventful. 

Although I brought snacks with us, we picked up "brunch" from Nature's Table (terminal E). I got a side of scrambled eggs and a vegetable wrap (tomato, zucchini, lettuce and provolone) and Karel got a tuna sandwich. 

It's always hard for me to leave Campy when we travel so I am always on look-out for furry friends to say hi to when we are away from home. Gotta get my animal-fix! Luckily, I had this little friend sitting in front of me. This is 14-year old Lilly and she doesn't have any teeth so her tongue sticks out. She was very well behaved and so cute. 

This train-cation all started back in November when I was texting with my friend Emily and mentioned to her about wanting to go somewhere warm to train in Feb. She suggested that we come stay with her at her home in Scottsdale, AZ and we can all do a mini training camp together. Since Emily is coached by Matt Dixon with Purple Patch, we knew we would get some quality workouts for our camp together and we would be in great company from a "local". Plus, Emily is a super strong, fast and resilient triathlete with great results to show for her hard work and we both have had the opportunity to train with at past PPF Greenville camps, so we knew she would make the perfect training partner.

As soon as we arrived to Emily's house, we quickly unpacked and then headed off to the local outdoor pool for a 2200 swim. It felt so nice to swim outside and to feel warm(er) weather on my skin! 

After the swim, Karel assembled our bikes (all good from the travel!) and I got caught up on emails while we waited for dinner to be delivered. I could not stop yumming over our dinner from True Food Kitchen! What a great way to end a long day of traveling.

We are excited for our first official day of our train-cation tomorrow which includes a ~4 hour ride with some cadence/effort intervals, followed by a 30-minute run and an afternoon splash in the pool.

Product Review - Mediterra Bars

For more information: Mediterra Nutrition

Mediterra Inc.

NY, NY

Produce of Canada

Mediterranutrition.com

About the Company from the website:

Tag Line: Good Health. It's In Our Nature.                        

About:  Inspired by the time tested Mediterranean Diet, they took its all-natural ingredients, nutrient-rich fruits and vegetables, fiber-packed grains and seeds and created a healthy option to complement the nonstop pace of modern life. Mediterra is pioneered by Telemaque Lavidas, and is inspired by his memories of delicious and healthy Mediterranean meals shared in the warmth of family and friends in his homeland of Greece. The now New York-based Lavidas became passionate about adapting the traditional Mediterranean diet with an emphasis on consuming more whole grains, fruits, greens, and less meats and sweets to meet the fast pace of modern life. The result is Mediterranean gourmet nutrition bursting with flavor that raises the bar. Mediterra products offer a healthy snack alternative

Products:

Mediterra Mediterranean Nutrition Savory Bar

Mediterra Mediterranean Nutrition Yogurt & Oat Bar

Label Claims:

All Natural    

Non-GMO  

Gluten-Free

Nutrition Facts Examples:

Savory Bar:  Kale, Pomegranate, Quinoa & Almonds Bar:

Serving Size: 1 bar   

Calories: 130                    

Total Fat: 7 g                    

Total Carb: 18 g             

Fiber: 5 g   

Sugars: 3 g                  

Protein:  6 g                   

Sodium: 110 mg                     

Iron: 8% DV   

Ingredients:

Pea Crisps (pea protein, rice flour), Almonds, Inulin, Organic Brown Rice Syrup, Cashews, Kale, Quinoa, Pomegranate, Cashew Butter, Olive Oil, Vegetable Glycerin, Sea Salt, Sunflower Oil Blend (sunflower oil, rosemary extract, mixed tocopherols), Citric Acid, Agar, Basil, Organic Flavor.

Product Flavors:

• Black Olives & Walnuts             
• Kale, Pomegranate, Quinoa & Almonds 
• Kale, Apple, Quinoa & Almonds            
• Kale & Pumpkin Seeds

Product feedback:

• Healthy alternative to the many sugar-filled bars on the market
• Healthy fats to provide satiety
• Savory flavors
• Plant based protein (pea)
• Inulin may cause GI issues in sensitive individuals
• All-natural, low in sugar
• Non-GMO
• Gluten free
• Vegan

Yogurt and Oat Bar: Fig & Almonds Bar:            

Serving Size: 1 bar

Calories: 170                   

Total Fat: 5 g                     

Total Carb: 26 g           

Fiber: 5 g                    

Sugars: 11 g             

Protein: 6 g                  

Sodium: 135 mg            

Iron: 6% DV

Ingredients:

Gluten Free Rolled Oats, Organic Brown Rice Syrup, Almonds, Yogurt Flavored Coating [sugar, palm kernel oil, nonfat dry milk, yogurt powder (cultured whey protein concentrate and cultured skim milk), soy lecithin, salt], Figs, Soy Nuggets (Isolated Soy Protein, Rice Starch), Tapioca Syrup, Honey, Low Fat Yogurt Powder (whey protein concentrate, skim milk, yogurt cultures [L. bulgaricus, S. thermophilus]), Fig Paste, Rice Crisp (rice flour, rice bran, raisin juice concentrate, honey, salt), Quinoa, High Oleic Sunfower Oil, Sea Salt, Natural Flavor, Vanilla Extract, GMO Free Mixed Tocopherols.

Product Flavors:

• Fig & Almonds  
• Cherry & Pistachio  
• Apricot & Pistachio  
• Lemon & Walnuts

Product Feedback:

• Thin layer of yogurt, not too sweet compared to other iced/yogurt bars
• Soft, chewy texture
• Flavorful
• All Natural
• Non-GMO
• Gluten-Free

Plant-strong Buddha Bowl

Buddha Bowl
By Joey Mock, RD, LD, CLT
 

A protein/veggie/grain bowl with a trendy name, there are no hard rules when it comes to creating one of these colorful, nutrient packed bowls. Buddha Bowls are a great meal to customize based on what you have on hand and what you need to use up before it expires or spoils. When creating your bowl, it is entirely up to you as to what veggies/greens, proteins, seeds, grains, and/or dressings that you want to use. The following recipe is a delicious place to get started with your Buddha Bowl creations. This takes a little time to make so be sure to prepare extras as the leftovers are just as delicious! 

GROCERY LIST

• Canola oil
• Sesame oil
• Olive oil
• Thyme
• Paprika
• Cayenne pepper
• Chili powder
• Garlic powder
• Cumin
• Turmeric (optional)
• Oregano (optional)
• Salt
• Pepper
• Extra firm tofu
• Sweet potato
• Chickpeas
• Red onion
• Garlic
• Carrots (shredded)
• Spinach
• Avocado
• Lemon (Optional)

Ingredients

For the Tofu Marinade:

• 3 Tablespoons canola oil
• 1 teaspoon sesame oil
• 2 teaspoons thyme
• 1 teaspoon paprika
• Couple of dashes cayenne pepper
• ¼ teaspoon salt
• 14 ounces extra firm tofu, drained, dried, and cubed

• 1 sweet potato, peeled and cubed
• ¼ of a medium red onion, thinly sliced
• 1 clove garlic, minced
• 1 tablespoon oil
• Salt and Pepper, to taste

• 1-15 ounce can chickpeas, drained and rinsed
• ¼ teaspoon chili powder
• 1 teaspoon garlic powder
• ½ teaspoon cumin
• Couple of dashes turmeric (optional)
• Couple of dashes oregano (optional)
• Salt and Pepper, to taste
• 2 teaspoons oil

• ¼ cup carrots, shredded (per bowl)
• 1 cup spinach (per bowl)
• 1 avocado, sliced
• Juice of 1 lemon or a drizzle of dressing

Preparation

1. Preheat oven to 400ºF.
2. Combine marinade ingredients in a small bowl and whisk until well blended.
3. Place the cubed tofu in a bowl and pour the marinade over the tofu. Marinate for about 30 minutes.
4. Place the sweet potatoes, onion, and garlic on a baking sheet and drizzle with oil, salt, and pepper. Bake for 20-25 minutes.*
5. Meanwhile, place the chickpeas, chili powder, garlic powder, cumin, turmeric, oregano, salt, and pepper in a large bowl and stir to combine.
6. Heat oil in a large skillet over medium heat. Add the chickpea mixture and cook over medium heat for about 10 minutes. Set chickpeas aside.
7. Remove the tofu from the marinade and fry in the same skillet as the chickpea mixture for about 10 minutes, stirring gently.
8. Place the carrots, spinach, chickpeas, sweet potatoes, and tofu in a medium-large bowl and top off with sliced avocado and lemon juice or a drizzle of dressing.**
9. Enjoy!
    

*Time saving tip: If enjoying baked or roasted sweet potatoes at another meal, make extra for this recipe. To reheat, saute the onion, garlic, and cooked sweet potato in a skillet with a little oil until onion is tender and potatoes are heated through.

**If you prefer a dressing over the greens, a tahini or vinaigrette work well. This Mediterranean Vinaigrette is a tasty one that I made for the leftovers (I omitted the red pepper flakes and cut back on the salt).

For more delicious recipes, workouts, tips and product reviews, subscribe to our FREE newsletter HERE (scroll down until you see the Sign-Up).

The power of patience in your athletic journey

Do you call yourself a hard working athlete? If you answered yes, YAY! You are already on your way to reaching your athletic goals this season!

But now you need to answer an even more important question - are you a patient athlete?

If you find that your hard work isn't paying off quick enough, you may loose motivation to train because of the long journey ahead of you with a race so far in the future, especially when faced with an obstacle or setback. Or, your high motivation to work hard may cause you to want to work even harder in order to speed the rate of improvement (especially if you are crunched for time with a rapidly approaching race) - Rest days become a waste of time, you give an effort harder than planned, sleep and diet are pushed aside in order to train more and you rush each workout in order to see faster results.

While you may be a hard working, motivated athlete, hard work only works if you are patient enough to embrace the slow and steady path ahead of you.

Far too many athletes suffer from the "I need results now" syndrome which is one of the biggest reasons why athletes fall short of their potential. Not to mention an increased risk for injury in the inpatient athlete as the muscles, tendons and ligaments need a lot of time for adaptation. 

In a world of instant gratification and real-time tracking/data, it's understandable why athletes seek quick fixes when they "need results now". Although we know slow, steady and consistent work pays off, many athletes don't have the mindset to be patient and diligent when results are not quick to accomplish.

Success isn't quick and it doesn't happen overnight. It can take many months, if not many years, to become better, faster, stronger or more resilient/durable. To experience success, you have to put in the effort day after day, month after month, year after year. Even in the face of "no improvements," trust that you are improving and you are getting closer to success.

As we welcome the start of the 2018 Winter Olympics, I encourage you to take inventory of your 2018 athletic goals and feel motivated and inspired by the performances made by the Olympic athletes in each sport. While these athletes are genetically gifted, the only way to reach "Olympic" status is with hard work, discipline and patience. Countless hours of training when no one is watching, staying disciplined through adversity and overcoming countless setbacks makes an athlete great. In other words, don't focus on in-the-moment results but instead, focus on what is happening in the moment to foster future success.

Hard work only works as hard as you do and hard work beats talent when talent fails to work hard. 

Veg out with this flavorful homemade sauce

The other night I made this delicious broccoli and mushroom, jasmine rice stir-fry, topped with a delicious flavorful sauce filled with lots of spices. Although the picture may look bland, the flavors were lively on my taste buds.

For any individual who has yet to appreciate the value of eating vegetables, there could be a reason behind your dislike for the products made by Mother Earth.......

TASTE

There are five different flavors that come from food - sweet, salty, savory, sour and bitter.
If you like sour, it may come in the form of candy or fruit.
Not surprisingly, sweet and salty are the most popular flavors.
Savory is often the term we give to food that is tasty and full of flavor.

So that leaves bitter.

It's not that often that you hear someone say "I love bitter foods!" so this could explain the aversion that many people (especially kids) feel toward vegetables. While you may learn to like them, some people are more sensitive to the bitter compounds in vegetables than others.

Because you should and need to eat a wide variety of vegetables, there are a few ways to make vegetables more savory.

1. Use of salt - typically a little pinch will go a long way.
2. Marinating - neutralize the bitterness.
3. Cooking method - roasting makes veggies sweeter, steaming reduces bitterness and overcooking may increase bitterness.
4. Add-in's - Blending or mixing-in vegetables into a dish (ex. soup, chili, dip, smoothie) or sauce (ex. marinara) can keep your taste buds happy while also adding a nice dose of nutrients to your favorite recipes. 
5. Sauces - The key to a fabulous vegetable dish is in the sauce. Regardless if your veggies are cooked (stir fry) or raw (salad), a flavorful sauce/dressing can take vegetables from being bland, bitter and boring to yummilicious! 

To excite your taste buds and to help you turn any bitter vegetable dish into a delicious, tasty dish, here's a flavorful sauce that I created to dress up my jasmine rice, lentil, mushroom, onion and broccoli stir fry topped with sliced avocado and tofu. Enjoy!

Trimarni's Flavorful Veg-out Sauce

Ingredients 

• ~20 baby tomatoes (I used 1/2 container of 10.5 Cherubs)
• 1 tsp shredded ginger
• 1/2 tsp salt
• 1 tbsp olive oil
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp red chili powder 
• 1/2 tsp ground turmeric 

Directions

1. Mix together ingredients in a food processor or blender. 
2. Pulse until smooth. 
3. Pour over veggies (suggest stir-fry) and mix until combined. 

How to choose the right RD for your needs

Today, it's easy to turn to the internet and social media for health advice - regardless of the reliability of the source.

I'm constantly amazed by the health-related questions that are asked on social media/forums and the responses given by followers. Questions about how many calories to eat to lose weight, the "best" sport nutrition to consume during workouts, what diet to follow in order to improve health and how to eliminate GI issues are among the most common questions that I see posted on forums/social media. Do you really trust advice from strangers? I sure hope not!

The internet is a great place to help you select the best professional for your needs - not for asking/seeking advice for a specific health related problem.

As it relates to finding a nutrition "expert" to assist in your health, performance and/or body composition goals, here are my suggestions to help you choose the right RD for your needs.

1. Credentials - Today, anyone can claim to be a nutrition expert. Health coaches, bloggers, athletes, personal trainers, holistic practitioners, chiropractors and even most doctors do not have the appropriate education/schooling to provide realistic and practical advice. Look for RD (Registered Dietitian) or RDN or LD/N to ensure that your nutrition expert is actually a nutrition expert.....by law. Furthermore, if you are an athlete, look for advanced credentialing such as CSSD (Board Certified Specialist in Sport Dietetics) to demonstrate specialized experience, knowledge, skill and expertise in sport dietetics.
   
2. Experience - It goes without saying that you should be searching for an expert who has expert experience in the area that you need help with. If you are an athlete, your dietitian should be experienced in sports, not renal or pediatric clinical nutrition, as an example. Just because someone is a RD, this doesn't mean that he/she can professionally counsel you. While she/he may have textbook or internet knowledge, make sure he/she is real life experience. Do your research to make sure your RD can actually help you with your needs.
   
   
3. Avoid black or white thinking - When you reach out to a nutrition expert, you should be able to ask questions as to the why's and what's for treatment. A compassionate and devoted RD should treat you like an individual, listening to your story and concerns and always considering options and different problem solving strategies. Rigid thinking means solutions are either one way or another - no in between. There are always exceptions to the rules because with nutrition, there should not be rules. Flexible thinking is important in the counseling process as it relates to long-term success.
   
4. Philosophy - Since most nutrition professionals have some type of online presence, "follow" a dietitian to make sure you understand and believe in his/her nutrition methods and philosophy. Ask around for recommendations and referrals from athletes who have worked with your potential RD. Pay attention to contradictions in advice, extreme methods or affiliations to "sell" you a product. Take some time to understand the set of beliefs and principles from your future RD to ensure your nutrition expert is passionate and practices what he/she preaches. Above all, a philosophy outlines the values that are important to that person/business. If you don't connect with his/her philosophy, there's a good chance that dietitian is not the right fit for you. 

Today, it seems like everyone is in need of health advice. That is why there are RD's - trained professionals who specialize in nutrition. Sadly, there are many untrained/unqualified nutrition experts providing nutrition advice that is often useless, expensive and sometimes dangerous. As with any professional, it's important to find someone who is properly trained and offers sensible, realistic, sound advice. Don't choose your nutrition expert from his/her social media following/presence or a promise that he/she can cure your issues by prescribing large doses of supplements.

With so many self-made experts, it's difficult to recognize who is trustworthy or not. Be mindful that nutrition is not a quick fix. Don't expect immediate, rapid or dramatic changes with your health. If your nutrition expert promises that you will be an overnight success, be warned that something is too good to be true.

Just like with any field, finding the right professional for your needs may take time. Just make sure you aren't spending your time googling for free advice when there is a trained and experienced professional that can help you answer your questions and give you appropriate advice that you can adhere to and above all, will not sabotage your health or performance. 

Product Review - RX Bars

Distributed by: Chicago Bar Co., LLC

Based in: Chicago, IL

Website: Rxbar.com

About the Company from the website:

In 2013 bffs who were eager and broke started a business the only way they knew how: the old school, gritty way. They called B.S. on protein bars and started RX in their kitchen and initially sold them door to door and bar by bar. They describe their bars like eating 3 egg whites, 2 dates, and 6 almonds. With no B.S. What’s inside. What isn’t. They think it’s everything you need to know. They describe themselves as not being investors, flavor scientists, or focus groups but instead are industry outsiders with a few healthy ambitions, the usual insecurities, and all the other stuff that keeps them human. They make protein bars with no B.S. and they are real upfront about it.

Products:

RXBar

RXBar Kids

Label Claims:

12 g protein bar

Nutrition Facts Examples:

Chocolate Sea Salt  

Serving Size:  1 bar                    

Calories: 200                    

Total Fat: 9 g                   

Total Carb: 22 g     

Fiber: 4g     

Sugar: 12 g                    

Protein: 12 g               

Sodium: 240 mg                 

Iron: 10% DV

Ingredients:

Dates, Egg Whites, Almonds, Cashews, Cacao, Sea Salt, Natural Chocolate Flavor.

Product Flavors:

Chocolate Sea Salt, Coffee Chocolate, Blueberry, Coconut Chocolate, Peanut Butter, Apple Cinnamon

Final thoughts:

• Dense bar, very satisfying (use caution with any dental issues)
• Taste may not be for everyone at first bite
• Unique feature: 12 g protein (not from protein powder)
• Perfect for traveling/on the go 
• Simple ingredients

To learn more about our product reviews: click HERE.

Proper recovery nutrition for every type of workout

As a sport dietitian who specializes in endurance sports, one of the most common questions I receive from athletes is, “what should I eat after a workout?”

For the performance-focused athlete, effective refueling strategies can help optimize recovery so that you can achieve the desired training adaptations from your workouts. But recovery nutrition is much more than drinking a smoothie after your swim, bike, or run. 

Specific refueling recommendations vary based on fitness level, volume, and intensity of the workout, body composition goals, menstruation (for females), and daily energy intake needs.

To help you get the most out of your training sessions and to reduce the confusion on what, when and how much to eat post workout, check out this recent article I wrote for Triathlete magazine online. 

To read more: The proper recovery fuel for every type of workout

Don't wait until race week to plan your race day meal

The nutrition goal for any performance-minded endurance athlete is to create a fueling and hydration strategy that delivers carbohydrates to the working muscles based on event intensity and duration and to minimize major dehydration and body mass losses. Carbohydrates and fluids play a very important role in your ability to adapt to training, while keeping your body in good health. By incorporating sport nutrition and proper fueling methods (pre and post workout) into your daily regime, you will not only improve health and performance but you will gain confidence for race day, all while keeping your body in optimal health. 

As simple as it sounds to "eat lots of carbs" before your race in order to load liver and muscle glycogen stores with carbohydrates to delay fatigue, pre­-race fueling is a personalized science that requires time and trial and error. Although I am a proponent of carbohydrate consumption before race day, if you have yet to fine-tune your pre-workout fueling in training, train your gut and develop a healthy relationship with carbohydrates, you may end up with a bloated, uncomfortable and heavy feeling in your belly at a time when you want to feel light, empty and comfortable.

Because exogenous carbohydrate oxidation (how well your body digests and absorbs carbs) is limited by the absorption in the intestines, a limiting factor as to why some athletes are more efficient at absorbing and oxidizing sport nutrition (without GI issues) is related to training the body to accept nutrition while working out (training the gut). Additionally, the carbohydrate content of your diet will influence how well you can digest and absorb carbohydrates during training/racing.

The gut is highly trainable and athletes who regularly consume adequate dietary carbohydrates on a daily basis and consume sport nutrition regularly during workouts have an increased capacity to absorb nutrition while training/racing. If you experience dizziness, nausea, stomach cramps, vomiting or diarrhea during training/racing, it's important to reflect on the quality of your current diet, your relationship with food (especially carbohydrates), your overall gut health, stress management and your workout fueling/hydration practices. Although some athletes are more susceptible to gut issues during training/racing, most GI issues can be avoided. Seeing that many triathletes fail to establish an effective fueling/hydration plan in training in order to apply to race day (insert too many fasted workouts or not making the time eat before a workout), there's reason to assume that many race day nutrition-related issues can be prevented in training with better planning and application. 

RACE DAY MEAL TIPS

To optimize endurance performance, consume between 1-­3 grams of carbohydrates, per kg body weight, 3­-3.5 hours before your event. For a 130 lb athlete, this would equal 118­-177g carbohydrates (472-­708 calories). Consume an additional 15­-20g of protein and fat to slow digestion, stabilize blood sugar levels and to prevent hunger.   

What would a well­-planned pre-race meal look like? 

• ½ cup granola cereal (40g carbs)  
• 1 cup blueberries (21g carbs)  
• 1 tbsp nut butter (3g carbs)  
• 1 cup milk (12g carbs)  
• 1 banana (27g carbs)  
• 1/8 cup raisins (16g carbs)  
• Total: 119g carbs  
• (optional add 1/2 cup applesauce for an additional 21g carbs)    

While it's not necessary to consume the exact quantity (grams) of carbohydrate before every long workout, it's to your advantage to start experimenting with similar foods that will be well tolerated in a larger portion, come race day morning. 

To help get you started, here are some dietary carbohydrate food suggestions to combine with ~10-15g protein/fat of your choice: 

Sensitive stomach – stick with low fiber/residue carbohydrates 

• Saltine crackers  
• Melba toast  
• Rice or corn based crackers/cereal  
• Cream of wheat or grits  
• Crepes
• White pita bread
• White rice  
• Boiled potatoes  
• Bananas  
• Applesauce  
• Pulp-­free juice  

Iron stomach – select energy dense carbohydrates (high energy per gram of food)  

• Dried fruit – raisins, dates, figs, apricots  
• Juice  
• Granola  
• Syrup and/or honey
• Jam  
• Waffles/pancakes/bread 
• Bagel  
• Fresh Fruit  
• Sport bar 

Creating the perfect pre-race meal can be challenging, especially if you fail to routinely apply good fueling strategies before every long workout. Also, if you only race but a few times per year, this leaves little room for error and a lot of hope that your anticipated food choices will work flawlessly come race day.

Don't let all your hard work in training go to waste.

Considering that an escalation of nerves, anxiety, fear or excitement can lead to unwanted digestive problems on race day, it's to your advantage to immediately start dialing in your race day meal so that come race week, you don't say to yourself, "I have no idea what to eat on race day morning?!?!"