Entries Tagged as 'Training Tips'

Balancing Triathlon and Family

Training Tips 2 Comments »

Trying to fit exercise into your daily routine can be a challenge, add work and family into the equation and it can pose an even bigger challenge. I’m writing this blog to tell you that it can be done and you don’t need to feel like your life is spinning out of control while doing it (although sometimes on really bad days it may feel like it).

My husband (Joe) began consistently training for triathlons 3 years ago. What I mean by “consistently” would be working out every day, one or two times a daily. I didn’t mind it really. Most days he completed one of his workouts before the kids and I got out of bed in the morning. The other workout was done around our family schedule. I was strictly running at the time and was not interested in doing triathlons, so I would usually run when he arrived home from his early morning workout. This is how our household ran BEFORE I started triathlons. Now for the past 2 years my husband and I both try to fit in our daily workouts, work, and raise our 2 boys together. Some of the things that we found helpful are as follows:

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Triathlete’s Hardest Skill: Listening to your Body

Nutrition , Training Tips No Comments »

Wattie Ink

By: James Adams

In the triathlon world we listen and read so much about swimming, biking and running. We learn how to improve our technique, aerodynamics, workouts, gear, nutrition, etc, etc. We spend hundreds sometimes thousands of dollars to get that extra edge - ANYTHING to take that extra time off of your PR or gain that "free speed." Triathlon is a business just like anything else out there and you have to be careful of buying into all of the hype, gear and trends that can break your bank if you're not careful. The good news is, the single most important thing to get you faster in triathlon is free. Listen to your body! The body has an amazing way of giving you signals on whether to back off or push it. It can save you from injury, sickness and burnout; which can be the fall of any triathlete whether you're experienced or a newbie. As typical "Type A" personalities it can be often hard to coach or listen to the advice but if you look for the cues it can save you days/months of missed training. So what are the cues?

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Triathlon Camp Nutrition Tips for Triathletes – Part 2

Coach Ben Greenfield , Training Tips 1 Comment »

Top 20 Fueling MythsIn the last article, you learned about why you should fuel differently when you go to a triathlon camp (like the upcoming Wildflower training camps coming April 5-7).

During my time spent at triathlon camps, I have developed four crucial guidelines to assist in high-volume meal planning and daily nutrition.

1. Prioritize Activity-Based Fueling. When your body is active and engaged in exercise, with blood flowing and the heart beating rapidly, your cells become more insulin sensitive. This means that your pancreas does not produce such an enormous surge of insulin in response to high sugar and calorie intake, and your body is more likely to utilize circulating blood sugar for energy, rather than convert it into circulating triglycerides (packaged fats) in the liver. This window of insulin sensitivity ranges from 5-10 minutes prior to beginning and training session, during the training session, and up to 20-30 minutes afterwards. Based on this concept, you should choose the sweetest, most calorie dense fuels and actually consume them immediately before, during and after a training session. This means that packaged gummy sugar bites or gooey morsels of chocolate should be eaten only during the training window, and not while lounging on the couch at the end of the day, or sitting in a transport vehicle 45 minutes before a session. Some of my athletes refer to this guideline as “saving your sugar”. If you want a very slow release fuel, then check out this article, in which I describe my personal race day fueling protocol, which also works very well on long training days.

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High Volume Fueling!

Coach Ben Greenfield , Training Tips 1 Comment »

WF_RunnerYou’ll be pleased to hear that the official Wildflower triathlon training camps (this April 5-7) are just days from being announced! These camps are for both Olympic and Long Distance Wildflower triathletes, and in the meantime, you might as well start studying up on how to fuel your body during a multi-day training camp - where you may be exercising much more than usual and need more fuel.

So this two part article series will fill you in on everything you need to know to eat adequate calories without destroying your body.

Oh yeah, before we jump in – did you get your no-guesswork 18 Week Wildflower Triathlon Training Plan yet? Click here to grab it now.

Of course, most triathletes can easily understand that based on training volume, some days will require more eating and some days less. But when it comes to a high-volume day or week, such as a triathlon camp, a century bike ride, or a big build week, it can be difficult to navigate the decision-making process of choosing which fuels to consume and how much, especially when compared to a “normal” training day. A paradox arises when a triathlete desires to eat healthy, but must somehow consume significantly more fuel.

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Getting More Results from Interval Training Sessions

Training Tips No Comments »

Interval Training

When many athletes think of “doing intervals” in their triathlon training programs, they tend to have a very vague and narrow concept of what this means and limited view of how they can benefit.

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