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Long Run and Marathon Nutrition

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By Debbie Perry Do energy gels really work? How do I use them and how many will I need for my marathon? Should I try them before the race? Where do I put them? This article can help you find these answers. If there’s one time that eating smart pays off, then long runs and…

Marathon Week Preparation

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It’s almost here! Now what? The final week before any marathon can be very nerve racking, especially for those first timers who are having trouble visualizing the unknown. Several questions will race through a runner’s head: “What do I do now?” “How far should I run?” “Am I ready?” “Do I have everything I need?”…

Pre Race Nutrition

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By Debbie Perry After all the training leading up to your big event, the last mistake you want to make race morning is with your pre-race nutrition. There are some athletes who decide that they want to skip all the confusion and try not eating. While this may work for a morning 5k, it gets…

Recovery Drinks

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Running drains your muscles of precious energy stores in the form of glycogen. The first 2 hours after a run is the crucial window when your muscles will absorb the highest amount of glycogen to replace what it just lost. Adequately replacing glycogen stores requires not only the right carbohydrates, but also some protein to…

Rest

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Rest Week Example: Resting is often overlooked in a training program. For every three weeks of volume training you should have one week of decreased volume and intensity in an effort to ‘ABSORB’ the prior weeks’ training. This is an opportunity to regroup physically, mentally and emotionally. It also has been found that rest can…

Sports Bras 101

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A good sports bra is not something to ignore. Any woman can tell you how bad having the wrong bra can be, so why don’t women pay very much attention to have the right one? Well, there are several reasons. The majority of women don’t know what they need and do not know that there…

Stretching

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When you start a running program, you probably don’t plan on getting injured. And maybe, you hope to be able to keep running and feeling good for a long time. If that is the case, then you really need to add stretching to your training routine.  It will help you stay injury free, recover better…

Technical Clothing

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Technical clothing does more than just look and feel good. It actually helps to improve performance and reduce recovery time. Our body defends itself against overheating in two ways. The first is to sweat, cooling the body through evaporation, and the other is to pump the overheated blood to the surface of the skin, cooling…

The Perfect Shoe

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Not sure where to start your shoe shopping? Having trouble finding a pair that fits? “If the shoe fits, then wear it,” isn’t just an edgy remark toward someone else, but it’s also a wise expression encouraging the purchase of the perfect shoe to stay injury free. For some runners, the perfect shoe may seem…

Triathlon Transition Checklist

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Download a printable version of the list HERE. General Gear Race Directions, Map Race Registration, race packet, timing chip strap Pre-race meal – energy gels, sports drinks ID, USAT number, wallet, cash Magic Marker – Body Marking GPS Watch, HR monitor Trislide, Body Glide, Blister shield, nip guards Transition Backpack Camera/Phone   Swim Tri-Suit (1…
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