training

Now’s Not the Time to Second-guess Your Training - 52 Weeks to Mont Tremblant - Week 48

Now’s Not the Time to Second-guess Your Training - 52 Weeks to Mont Tremblant - Week 48

Race day is so close you can taste it. For many of us, today kicks off the final big week of training before a two week taper. It presents us with a conundrum; train hard and eek out that last little bit of fitness or fall victim to second-guessing our training and comparing ourselves to others.

Choose the latter and you’re more likely to overtrain and underdeliver come race day. Choose the former and you’re accepting that the hay is all but in the barn at this point aside from a few mental straws to complete the bale.

The Essential Pieces of Gear Necessary for a Successful Race Day - 52 Weeks to Mont Tremblant - Week 46

The Essential Pieces of Gear Necessary for a Successful Race Day - 52 Weeks to Mont Tremblant - Week 46

Tri Kit - check!

Swim cap - check!

Goggles - check!

Bike - check!

Helmet - check!

Running shoes - check!

Those are the obvious, and necessary, pieces of gear needed for race day. But there’s plenty more to think about on race morning and in the days leading up to the start line. Now, these too might seem like obvious additions to the transition bag, but you hear stories often enough from those who’ve forgotten things like anti-chaffing cream or socks! So it’s worth a reminder… just in case, you know?

Build Your Mental Strength for a Successful Ironman Finish - 52 Weeks to Mont Tremblant - Week 45

Build Your Mental Strength for a Successful Ironman Finish - 52 Weeks to Mont Tremblant - Week 45

Whether your goal is to win, hit the podium, nail a new PR, or simply just cross the finish line, there are things you can do right now to ensure the mental side of triathlon doesn’t derail your race or even worse, prevent you from getting to the start line altogether. Here are several mental training techniques you can use to build toughness and persevere when training, racing, and life gets difficult.

Convenient Ways to Maintain Ironman Training While on Vacation - 52 Weeks to Mont Tremblant - Week 43

Convenient Ways to Maintain Ironman Training While on Vacation - 52 Weeks to Mont Tremblant - Week 43

Training for an Ironman shouldn’t dominate your life. It should be a priority, but it doesn’t need to be all encompassing. I’m in Italy for the next two weeks vacationing with family. It’s not ideal in terms of timing with Ironman Mont Tremblant less than 10 weeks away, however there are ways I’m incorporating my training into the trip so I can maintain my fitness in this final lead up to the race.

The BEST Ways to Simulate Open Water Swimming in the Pool - 52 Weeks to Mont Tremblant - Week 42

The BEST Ways to Simulate Open Water Swimming in the Pool - 52 Weeks to Mont Tremblant - Week 42

It’s open water swim season, hooray! It’s been consistently warm for the past several weeks in my part of the world (Upstate New York), which means the opportunities for practicing in open water are increasing. That’s welcomed news to a wintertime curmudgeon like myself. But at the same time, it’s not feasible for me, and many other triathletes, to get into open water more than once per week. There are things we can do in the pool to best simulate your local lake, river, or ocean.

Maximize Recovery and Become a Faster Triathlete with These Five Tips - 52 Weeks to Mont Tremblant - Week 41

Maximize Recovery and Become a Faster Triathlete with These Five Tips - 52 Weeks to Mont Tremblant - Week 41

I’ve made recovery a priority so there are frequent, and specifically planned, complete days off almost once per week. I think it’s helped me become a fitter, more focused athlete. In addition to my one day of rest every 7 to 10 days, I’ve focused on THESE FIVE THINGS to help enhance my recovery and maximize my fitness.

How to Manage Ironman Training Without a Supportive Spouse - 52 Weeks to Mont Tremblant - Week 39

How to Manage Ironman Training Without a Supportive Spouse - 52 Weeks to Mont Tremblant - Week 39

There’s a sign that pops up at plenty of Ironman races around the world. It reads: “If you’re not divorced, you didn’t train hard enough.” While meant to be tongue-in-cheek there is a bit of truth to it. Ironman training can put a serious strain on your relationships with your spouse, friends, and family. With a wife and a two-year-old daughter, it’s important for me to balance training and you know, life.

You're Training for an Ironman but Still Struggling to Lose Weight: Here's Why - 52 Weeks to Mont Tremblant - Week 38

You're Training for an Ironman but Still Struggling to Lose Weight: Here's Why - 52 Weeks to Mont Tremblant - Week 38

You’re logging 10+ hours per week of training, intervals, long endurance efforts, strength training, you name it. You’re doing it all, yet the scale won’t creep downwards and here’s why.

Five Things Ironman Triathletes Can Learn from The Kentucky Derby - 52 Weeks to Mont Tremblant - Week 36

Five Things Ironman Triathletes Can Learn from The Kentucky Derby - 52 Weeks to Mont Tremblant - Week 36

It’s the First Saturday in May and that can only mean two things: you’re neck deep in your race prep training block and it’s Kentucky Derby Day! For as long as I can remember, the Derby was also circled on the calendar, the schedule cleared, and party plans made. As I’ve grown into the sport of triathlon, I can say the same thing about my A-race each season. Circled, cleared, and scheduled.

Believe it or not the similarities don’t stop at my personal priorities. Oh no, there’s plenty you too can learn from the Run for the Roses and how it also applies to your upcoming Ironman.

Here are five things Ironman triathletes can learn from the Kentucky Derby:

Race Recap: The New Jersey Marathon - 52 Weeks to Mont Tremblant - Week 35

Race Recap: The New Jersey Marathon - 52 Weeks to Mont Tremblant - Week 35

Miles seven through 12 felt like an eternity for some reason. I was still holding a solid pace below 8:00/mile, but I wasn’t spotting any of the mile markers along the course. They weren’t very noticeable. Black signs off to the side with white lettering. Around half way I got a bump of energy knowing I was halfway done. It lasted until Mile 15 when everything went south.

Two SIMPLE and EFFECTIVE Core Routines to Make You a Faster Triathlete - 52 Weeks to Mont Tremblant - Week 34

Two SIMPLE and EFFECTIVE Core Routines to Make You a Faster Triathlete - 52 Weeks to Mont Tremblant - Week 34

These two simple and effective core routines won’t take up too much of your time, will help earn those washboard abs we all covet, and will most importantly improve your stability. Everyday is #legday for triathletes, but without the necessary stability in your core you’re leaving several minutes out on the course. Let’s change that starting right now!

The Truth About Triathlon Swimming - 52 Weeks to Mont Tremblant - Week 33

The Truth About Triathlon Swimming - 52 Weeks to Mont Tremblant - Week 33

Because the swim makes up the shortest part of the race and training volume, it’s often the most overlooked piece of the puzzle. How many times have you heard it (or even said it yourself), “I’ll just survive the swim” or “So long as I don’t drown in the swim I’ll be fine.” Yeah, it’s said tongue-in-cheek but there’s always some truth to those comments. Chances are it’s because the swim training was often skipped, unfocused, or haphazard and didn’t prepare the athlete for what to expect on race day.

I Had My Resting Metabolic Rate Tested: Here's What I Learned - 52 Weeks to Mont Tremblant - Week 32

I Had My Resting Metabolic Rate Tested: Here's What I Learned - 52 Weeks to Mont Tremblant - Week 32

Compared to a typical person of similar sex, age, height, and weight my metabolic rate is 19% faster. That simply means I burn more calories than normal. Obviously the opposite is true too. Slow metabolisms burn fewer calories. Most people need to eat below their total metabolic rate to lose weight. There’s that calories in versus calories out research again!

The Right Way to Calculate Calories for Triathletes - 52 Weeks to Mont Tremblant - Week 31

The Right Way to Calculate Calories for Triathletes - 52 Weeks to Mont Tremblant - Week 31

To determine daily caloric expenditure, I used the hour-by-hour BMR calculations. Here are the calculations used:

162 lbs, converted to kilograms, 162 divided by 2.2, 73.5 kg. When multiplied by the lean factor of 1 for 10% body fat, and then multiplied by 24 for total BMR, we arrived at 1,766 calories at rest per day. Break that down by 24 hours, dividing 1,766 by 24 for each hour in the day, I expend 73.5 calories per hour at rest.

The Importance of Protein for Triathletes - 52 Weeks to Mont Tremblant - Week 30

The Importance of Protein for Triathletes - 52 Weeks to Mont Tremblant - Week 30

In general, protein intake for athletes should be about higher than for the average non-athlete. That means, for a general approach, athletes should be consuming 1.2 to 2 grams of protein per kilogram of body weight per day. That’s a great place to start and then progress from there.

The Importance of Carbohydrate for Triathletes - 52 Weeks to Mont Tremblant - Week 29

The Importance of Carbohydrate for Triathletes - 52 Weeks to Mont Tremblant - Week 29

Each macronutrient (fat, carbohydrate, protein) plays an important role in health and performance. For example, different carbohydrate will affect energy and performance depending on nutrient timing and type of carbohydrate a triathlete eats. Fats are the most calorically dense macronutrient and if over consumed can negatively affect body composition. Protein during and after workouts, for example, will be used for energy and repair, respectively.

The Importance of Dietary Fat for Triathletes - 52 Weeks to Mont Tremblant - Week 28

The Importance of Dietary Fat for Triathletes - 52 Weeks to Mont Tremblant - Week 28

Different types of fat will affect energy and performance depending on nutrient timing and quality of the fat. Fats are the most calorically dense macronutrient and if over consumed can negatively affect body composition.

Dietary fats should generally come in the lower end of your macronutrient breakdown, especially if you’re properly focusing on carbohydrates and protein. This will leave an athlete with fats making up roughly 20% of their daily caloric intake, generally.

The Basics of Essential Nutrition Explained - 52 Weeks to Mont Tremblant - Week 27

The Basics of Essential Nutrition Explained - 52 Weeks to Mont Tremblant - Week 27

This is the first article in a five week series where we discuss proper nutrition for triathletes. The first week focuses on basic nutrition practices for general health. Moving forward we’ll explain the importance of fat, protein, and carbohydrate as well as share strategies to calculate your daily caloric expenditure and the proper macronutrient breakdown to improve your athletic performance.

Basic nutrition practices for general health

The evidence of poor nutrition is rampant. You don’t need to look further than your friends, family, and coworkers for proof. It’s an unfortunate reality, but there’s no sense in sugarcoating everything just because they do.