Summer 2019 is here! After a bitter cold winter and soggy spring in Upstate New York I skipped town and am kicking off summer in Europe. Italy to be exact. I’ve been here for over a week now and while I’ve allowed myself to take some liberties with my nutrition and exercise because, well #YOLO, I’ve been able to maintain a proper balance of quality training for Ironman Mont Tremblant and eating well enough without meticulously counting calories because, let’s be honest, that’s a major drag!
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.
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!
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.
On Saturday the bug got me. Bad. My alarm was set for 4:30 a.m. and I planned on being on the trainer by 5:00 a.m. for a 90 minute ride, which included five 10 minute intervals just below threshold followed by a short, but snappy 10 minute brick run. So when I awoke at 3:15 a.m. with unspeakable pain in my stomach and a splitting headache I knew that as I raced to the bathroom that would be the only running I’d be doing that day.
You wake up to the morning sun shining through the bedroom window and the sweet sound of birds chirping just beyond the glass. It’s the first nice day of the year (for us Upstaters this happens in late April most likely) and you’re eager to throw down some watts on the open road! Just before you clip in you do a check to make sure you have all the essentials to be seen by driver, to repair a flat, to pay for some unforeseen item a.k.a f*ck you money, and enough nutrition to get you back home safely. So what does all of that look like?