Training and Racing Tips

For amateur athletes with a full time life

7 Effective Post Workout Recovery Methods

Undertaking certain activities after a race or hard workout may enhance recovery. Many of the recovery methods below speed recovery by: Slightly increasing the heart rate Increasing blood flow to the muscles Accelerating the inflow of nutrients Reducing soreness Lowering blood pressure Relaxing the nervous system Experiment to find the things that work best for you. Recovery Method

Are You Overtrained or Just Low on Iron?

Quite possibly the most common nutritional deficiency for endurance athletes, especially women, is a lack of iron. A major problem with iron deficiency is it mostly goes undetected. A 1988 university study found that 45% of it's female cross country runners had low iron levels compared to 78% of the

How Water Directly Affects Your Race Results

A lot of working class athletes don’t drink enough fluids. This leaves them continually teetering on the edge of dehydration. When in this dehydrated state, recovery is compromised and the risk of getting sick increases. Drinking water throughout the day is one of the easiest and most effective ways of

Why Todays Lunch Is Ruining Next Weeks Race

Having the 4 macronutrients, protein, fat, carbohydrate and water, together  in a mixed diet not only keeps you healthy, but has so much to do with how well you train and race. More fat equals more endurance In recent studies examining the effects of diet on human and animal performance, scientists have

What You Need To Ask Before Using Supplements

Athletes are always asking if taking a supplement or pill they've read about or that someone they know is using would boost race performance. They’re looking for that difficult last 1 to 2 percent of improvement that can often mean the difference in a tough race. To help decide, you need to answer

Triathlon Tips: Increasing Training Volume

Are you hooked on triathlons? If you’ve been training and racing for a while and are loving it, you may be feeling like it’s time to start increasing your training. Building up your volume can help you drop some time in your races or get ready for a new race distance. It’s

Stone Age Diet For The Space Age Athlete

Apart from training, nothing affects athletic performance more than diet. The body’s cells require proteins, fats, carbohydrates, vitamins, minerals, and water for health, energy, and growth. Chronically eating a diet that is deficient in any of these nutrients compromises your capacity for training and racing and increases the risk of becoming

Triathlon Tips: Surviving Your First Swim

Open water swimming can be intimidating for first-time triathletes. It’s much different than pool swimming. There are no lane lines to keep you on course, arms and legs are flying, and you have to deal with the elements. But with the right training, some open-water strategies, and the right gear,