Maximize Your Training

April 2, 2015

Sometimes life gets in the way of training and there are only so many hours in a day. Given all that you have on your plate, how do you maximize your time while training for a race? From tempos to fartleks to long distance runs, and even weight or cross training, what takes priority and how should you divide up your limited training time? Your end goal is the greatest factor in determining how to …more »

From Walking to Running

March 24, 2015

“Every object in a state of uniform motion tends to remain in that state of motion unless an external force is applied to it.” – Isaac Newton’s First Law of Motion Looking at Newton’s First Law of Motion, one can conclude that a couch potato will remain a couch potato unless he or she is motivated to change. Likewise, it is safe to assume that a person who only walks will never truly experience the …more »

Can Healthy Fats Improve Performance?

March 18, 2015

Endurance athletes are always looking for ways to maximize their energy. Traditionally, the emphasis for fueling exercise has been on carbohydrates, and for good reason. Who hasn’t been in a race and felt the beast of a bonk about to take over when, with shaking hands, you ripped open a package of energy gel, squeezed, and, oh my gosh, power surge. You’re off! Unlike carbohydrate, fat does not raise blood sugar, and for the most …more »

Weight Training for Endurance Sports

March 11, 2015

As an endurance athlete, it is likely strength training (ST) is not a part of your workout routine. Traditionally, ST has been left out of endurance training programs at both the elite and recreational level. Common wisdom suggests that if you want to be a great runner, you should run a lot; if you want to be a great cyclist, you should ride a lot. In recent years, however, adding ST to endurance training routines …more »

Keeping Nutrition Resolutions on Track

March 5, 2015

Diet has a tremendous impact on an athlete’s life. Fueling up on nutrient poor foods can short circuit hours of dedicated training. Not only can performance be lackluster, nutrient deficiencies can result in a host of problems that frequent exercise does not prevent, such as a depressed immune system, anemia, bone fractures, heart disease and cancer. If you were one of the many athletes who made a resolution to change your eating habits on January …more »

Performance Nutrition: Is Stress Ruining Your Diet?

February 18, 2015

From our archives I recently received an email from a colleague who happens to be the CEO of a wellness consulting firm, a certified strength and conditioning coach, and a competitive runner. He said, “Lately my eating seems like it is all over the place. I feel out of control.” He went on to ask if I could recommend a diet or a cookbook to help him. He also added that he had taken time …more »

The Endurance Athlete Weight-Gain Paradox

February 12, 2015

“My scale must be broken!” my sister screamed at me over the phone. She was frantic. “The scale must be broken, right?” She had just finished her third month of training for her first sprint triathlon, and she was not losing weight. In fact, she was gaining weight. To calm her down, I explained my own experience with this phenomenon. In 2006 I was riding upwards of 400 miles a week on my bike — …more »

Breaking Out and Forging Ahead: Stress and Adaptation

January 28, 2015

This year I want to challenge you to do something a little different. Break out of your comfort zone and embrace your New Year’s motivation. I’m talking to everyone out there. I bet you can find an area of your active life that tends to fall into a rut. Perform a little inner reflection. Dig deep, and the regularity is there. Don’t get me wrong. It isn’t always a bad thing to stick with a …more »

Nutrition and Immunity: Stay Healthy Through the Winter Chill

January 22, 2015

Neither rain, nor snow, nor wintry winds keep hearty runners from their beats. Keep your immune system in top-notch shape so you can enjoy outdoor training year round. The status of your immune system might not be the first thing you think about when you get out of bed in the morning, unless you are feeling sick. Let’s face it; if you can’t breathe, you can’t run. I don’t know about you, but I’d rather …more »