triathlon

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?

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.

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.

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 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.

A Day in the Life of an Ironman Triathlete - 52 Weeks to Mont Tremblant - Week 26

A Day in the Life of an Ironman Triathlete - 52 Weeks to Mont Tremblant - Week 26

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?

An Open Letter to Triathletes - 52 Weeks to Mont Tremblant - Week 25

An Open Letter to Triathletes - 52 Weeks to Mont Tremblant - Week 25

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.

The Reasons Why Running is The Best of all Three Triathlon Disciplines - 52 Weeks to Mont Tremblant - Week 21

The Reasons Why Running is The Best of all Three Triathlon Disciplines - 52 Weeks to Mont Tremblant - Week 21

Just as the snow has worn on me, running has grown on me. It’s slowly becoming my favorite of the three triathlon disciplines because I can simply lace up my sneakers, walk out the front door and run as far and for as long as I like. It requires one piece of equipment, sneakers!

The Most Essential Swim Training Tools for Triathletes and How to Use Them - 52 Weeks to Mont Tremblant - Week 20

The Most Essential Swim Training Tools for Triathletes and How to Use Them - 52 Weeks to Mont Tremblant - Week 20

Training tools are all well and good by themselves but unless you know how to use them effectively, they’re meaningless. With (hopefully) a renewed sense of focus on my swimming, here are the most essential training tools, aside from your cap and goggles, for triathletes to improve their form and get faster in the water.

The Single WORST New Year's Resolution for Endurance Athletes - 52 Weeks to Mont Tremblant - Week 19

The Single WORST New Year's Resolution for Endurance Athletes - 52 Weeks to Mont Tremblant - Week 19

I hate New Year resolutions. Aside from the fact it’s a failed strategy, I never understood why we need the calendar to change before we start to change. Don’t get me wrong, I’ve made resolutions (to “lose weight” for example) in the past. I’ve stuck to them for a while, but then my motivation faded and I was back to burying my ass in the couch with a 6-pack and a bag of Cheetos.

4 Quick and Easy Exercises to Make You More Explosive on the Bike - 52 Weeks to Mont Tremblant - Week 18

4 Quick and Easy Exercises to Make You More Explosive on the Bike - 52 Weeks to Mont Tremblant - Week 18

Putting out your best power on the bike requires plenty of force being applied to, and through, the pedals. These four warm-up exercises will help wake up your backside and loosen up your hips so you can be more explosive, safer, and train longer in the saddle.

Survive the Holidays with These Effective Techniques - 52 Weeks to Mont Tremblant - Week 17

Survive the Holidays with These Effective Techniques - 52 Weeks to Mont Tremblant - Week 17

We know the week and days leading up Christmas are ridiculous so I’ll spare you the cliches. The reason you’re here is to figure out how the heck to manage it all, eat with your best intentions, and still maintain your swim, bike, and run fitness.

52 Weeks to Mont Tremblant - Week 16

52 Weeks to Mont Tremblant - Week 16

The two most important elements of an Ironman training plan are patience and consistency. Sure, the program itself is important. It needs to be structured in such a way that promotes progress and physical adaptation. But at the end of the day, if you’re not consistent in training the program fails. If you’re not patient in training the program fails, no matter how great the program is.