Fueling During

Energy expenditure is extremely high in endurance sports and a lot of athletes are failing to adequately fuel their bodies. Under-eating is commonly seen among endurance athletes. Hydration During Exercise Hydration is a complex topic and deserves a special attention. Hydration before, during and after exercise is discussed in the post that can be accessed … Continue reading Fueling During

IRONMAN 70.3 Marbella, Spain. February 23, 2019 ~Bonking~

BRICK 2:45 hours at 190 Watts + 15 min Run off bike A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you go for a run immediately after finishing a bike ride. Pre-exercise meal (30 minutes before): 2 bananas + BCAA + … Continue reading IRONMAN 70.3 Marbella, Spain. February 23, 2019 ~Bonking~

AMERICA’S TOUGHEST MUDDER SOUTH, Central TEXAS – MAY 05, 2018

I often meet people, healthy people, who tell me they wish they “could” run, wish they “could” bike, wish they ”could” get in shape. They wish they had the discipline or self-control needed. They act as if you are either born with this mysterious gift of willpower or not... The bad news is that no … Continue reading AMERICA’S TOUGHEST MUDDER SOUTH, Central TEXAS – MAY 05, 2018

Fueling Before

For athletes, eating carbohydrates is like putting the octane in your body. Consuming carbs will increase your blood glucose levels and help to fill your tanks before training or racing.

IRONMAN 70.3 Marbella, Spain. February 16, 2019

The closer I get to my first IRONMAN, the more race specific my training gets. On today’s agenda is the “BRICK”: 2 hour 15 minutes Endurance Bike Ride (180w) immediately followed by10 minutes run of the bike Fueling Before: 2 cups of coffee Essential Amino acids Whole Grapefruit 360g (40 carbs)  Hydration Considering my previous Sweat Rate … Continue reading IRONMAN 70.3 Marbella, Spain. February 16, 2019

Performance Oriented Hydration Guidelines for Athletes

Do you want to get the taste of every shade of pain? I've got a perfect recipe for you - get yourself dehydrated. All you need is to lose just 1%-2% worth of your body's weight through the fluid loss. Here is how you do it: wake up early in the morning to get that … Continue reading Performance Oriented Hydration Guidelines for Athletes

HRV. Is it really worth the hype?

You will learn what the HRV is, and can it help you to improve your health, well-being and sports performance. I will teach you how to track and interpret your HRV data and show you real life examples of how daily life events and trainings impact your performance and recovery.