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!
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.
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.
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.
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.
I was reminded of this fact on Saturday morning when my alarm went off at 4:00 AM (yes, on a Saturday) and it was 17F degrees outside. I had a 90 minute bike ride with an hour at or near threshold followed by a 20 minute brick run. My pain cave is the uninsulated garage and I forget to get the propane heater refilled. Alas, I was left to battle the workout plus the frozen temperatures. Good mental training, right?
We are in the midst of a crisis. Our sport has lost its sense of community. What was once an open society of health-conscious athletes has divulged into a social media pissing contest and non-Ironman finishers need not apply.
Tattoo to celebrate a 70.3? Idiot.
Full Ironman without training? Disrespectful.
Setting out to complete 50 Ironmans in 50 days and failing? Immediate lifetime ban.
Something needs to change.