Introducing Fiv3 Racing Mini Series! Each week we will cover one of the 5 non-triathlon disciplines that we focus on for success in racing.
WEEK 1: Nutrition
Knowing how to fuel our bodies is essential for success in endurance racing. There are several options to choose from and every athlete reacts differently. The best way to figure out what works for you is to incorporate foods into training sessions. Rather than waiting for summer to figure out your nutrition plan, start now! Test your options and train your body to take in calories as your rides and runs get longer.
Fiv3 Racing coaches focus on helping athletes not only train their bodies physically, but assist in helping athletes figure out what works best for them!
“Success doesn’t come from what you do occasionally. It comes from what you do consistently.” - Marie Forleo
Consistency in training is one of the most important components to building proper fitness for a successful race season. @trainingpeaks provides us with tools that we can use to track our fitness over time. In this post, we can see how fitness is built in the Performance Management Chart (PMC)
There are 3 lines in a PMC:
- Pink is Acute Training Load (ATL; Fatigue)
- Blue is Chronic Training Load (CTL; Fitness)
- Yellow is Training Stress Balance (TSB; Form)
The first graphic shows fitness build for a consistent athlete. First box represents early season training, second represents a build to a 70.3, and the last represents a build to an Ironman. This athlete consistently built fitness over time by following their @fiv3racing plan and not skipping days or moving workouts around. Long term consistency lead this athlete to many PRs and an Ironman Podium!
In contrast, the second graphic shows how fitness changes for an inconsistent athlete. The first box represents winter recovery, second box represents some short term consistency, and the last represents inconsistency through skipped workouts. Form and Fatigue intersect frequently, causing Fitness to remain stagnant.
TL;DR - Long term consistency pays off big time. Skipping workouts hurts long term fitness build.
With this polar vortex impacting most of the US, we wanted to send a reminder to everyone about what to wear at different temperatures! When running in cold temps, pay attention to the wind chill or “real feel”. Thanks to our Minnesotan and Wisconsin athletes for the sub-0 advice 😊 Swipe right to see pictures at each temp (wind chill) >>
30 Degrees (F)
Cold weather tights
Base layer top
Add a jacket and a hat!
Consider medium weight gloves
Swap out regular socks for wool socks
Swap out the base layer for a thicker top
Layer, Layer, Layer!
Add long underwear or another layer underneath on top and bottom
Add a balaclava or face mask
Heavy wool socks or layer your socks
Heavy gloves or even consider layering gloves
Put Vaseline, Aquaphor, or Warm Face cream on exposed skin. For some this may be too much cold, so keep runs very short and close to home if new to you temps. -
Stick to the treadmill...
Do you venture outside in cold weather? Have any tips or tricks for staying warm? Let us know!