#sports – Oleksandr Tereshchuk

Oleksandr Tereshchuk September 13, 2019

Experiences, Mindset #ironman, #sports, bike, biking, cycle, Cycling, injury, ironmantraining, mental, mentaltraining, Mindset, Sport, Swimming, traveling

IRONMAN 70.3 | Lake Placid, NY | BIKE CRASH

Before the storm Ironman 70.3 Lake Placid, New York is the only race that separates me from my “A” Race – Ironman Panama City, Florida. My goal for Lake Placid was to beat my 70.3 PR of 5:19:24 I set two months ago in Muskoka. In fact, I was more than confident that I can […]

Oleksandr Tereshchuk September 2, 2019

Sport #sports, Health, obstacle course racing, obstacle race, Running, spartan, spartan beast, spartan race, Sport, Sport, sports tourism, trail running, trifecta

SPARTAN RACE TRIFECTA: ONTARIO 21KM BEAST

Spartan Racing is not my specialty and often compromises my performance in triathlon, but still I do it.Why? To spice up my life and training by doing something different and fun. To get a sense of competition. To get outdoors and explore new places, new cities, meet new people. To get an extra […]

Oleksandr Tereshchuk August 8, 2019

Experiences #sports, Health, obstacle course racing, obstacle race, Running, spartan, spartan race, Sport, Sport, sports tourism, trail running

SPARTAN RACE: OTTAWA 13KM SUPER

Had a great night’s rest the night before. It was so nice to sleep in a tent , under the stars, on a fresh air. Woke up as always at 4:30 am, went on a 10k hike followed by a leisure swim in lake. Registered for the race and went back to the car to […]

Oleksandr Tereshchuk June 5, 2019

Health #sports, coaching, diet, dietitian, fit, food, Health, healthy, ironmantraining, livehealthy, meal plan, Nutrition, nutritionist, Sport, sports nutrition, strong, weight loss, wellness

Race Weight Cut

There are so many ways to loose weigh: fast & slow, simple and overly complicated, cool and “sexy” & long, boring… People find motivation from all sorts of things and reasons that are uniquely different for each individual. We are not going to explore the infinite world of weigh loss psychology, dietary restrictions or any […]

Oleksandr Tereshchuk May 22, 2019

Sport #ironman, #sports, #triathlon, Health, healthyeating, healthylifestyle, ironmantraining, Sport, sportsnutrition, triathlete

1hr 30 min @200 Watts 70.3 Continuous Effort

Spent 30-40 minutes on the beginning trying to fix some technical issues with the KICKR. Power and speeds were way off. Pre-meal: 300 Calories (74C/0F/6P) Sweet Potato: 70g Banana: 120g Basmati white rice: 100g Felt motivated going into the workout. Fueling: 700 Calories (116C/18F/31P) Cliff Energy Shot Cliff Bar “ONE” Protein bar (zero sugar) – […]

Oleksandr Tereshchuk April 21, 2019

Health, Sport #sports, carbohydrates, coaching, glycogen, heartrate, Nutrition, Sport, Sport, sportsnutrition

Nail the Basics

Your body’s engine is a hybrid, it can run off two different fuel sources: fat and carbohydrates. These fuels are stored in separate “gas tanks”: FAT STORAGE: Adipose tissue (100,000 calories)CARBOHYDRATE STORAGE: Muscles (500-2000 calories) + Liver (100-400 calories) + Blood Glucose (25-100 calories) First a little bit of background. In 1853 Claude Bernard discovered that […]

Oleksandr Tereshchuk April 19, 2019

Sport #ironman, #sports, #sportstourism, #triathlon, coaching, ironmantraining, Running, Sport, Sport, Swimming, triathlete

MARBELLA 70.3

Key Sessions 2 hr 15 min Bike + 15 min Run. February 16, 2019 2 hr 45 min Bike + 15 min Run. February 23, 2019 ~Bonking~ 3 hr Bike + 15 min Run.March 2, 2019 ~Strong like a BULL~ 3 hr 30 min Bike + 20 min Run. March 9, 2019 ~God’s Mode~ 4 Hour […]

Oleksandr Tereshchuk April 6, 2019

Sport #ironman, #sports, #triathlon, cyclist, ironmantraining, Nutrition, Sport, Sport, triathlete

Bike 3 Hr 15 min. April 6, 2019. ~Bonked… Again~

Hydration Volume: (Average Sweat Rate 1400 mL x 3 hr ) = 4154 mLCarbs: 120 g (3% Solution) Fueling Formula: min 0.25 – max 0.33 grams carbs per hour x body weight (lbs)Ormin 1 calorie/hour x body weight (lbs) (0.25 x 150 lb) x 3 hr = 112 g of carbs Results Prior to the workout had digestive problems that woke me up at 3:30 […]

Oleksandr Tereshchuk April 6, 2019

Health, Sport #sports, diarrhea, endurance, gastrointestinal, gut, imodium, lomotil, Nutrition, overtraining, runnersdiarrhea, runnerstrot, Running, Sport, tums

“Runner’s Trots” or Stop the Leak

You are a competitive athlete. You put a lot of hard work into your training days in, days out, completing every workout as prescribed. You are the workhorse, doing everything necessary to succeed in the sport you are in. You pay close attention to your nutrition and your kitchen has no place for Doritos and […]

Oleksandr Tereshchuk March 3, 2019

Health, Sport #run, #sports, #swim, #train, #triathlon, biking, coach, coaching, feelgood, fit, Health, healthy, healthylifestyle, livehealthy, looseweight, Nutrition, nutritionist, Running, Sport, Sport, Swimming

Post-Exercise Fueling

The race is over. You’ve given all you had. What’s next? Recovery.
Proper post-exercise nutrition as much important as the previous stages. Learn about how to maximize your recovery through the lenses of sports nutrition.

Oleksandr Tereshchuk February 25, 2019

Health, Sport #hydration, #ironman, #run, #sports, #swim, #triathlon, eating, exercise, fueling, Health, healthylifestyle, Sport, Sport, swimbikerun, Swimming, wellness

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 […]

Oleksandr Tereshchuk February 18, 2019

Health, Sport #ironman, #run, #sports, #train, #triathlon, competition, cyclist, eat, endurance, Health, healthyeating, healthylifestyle, meal, meals, Nutrition, nutritionist, recovery, runner, Sport, Sport, triathlete

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.

Oleksandr Tereshchuk February 8, 2019

Health, Sport #hydration, #ironman, #sports, #train, #triathlon, dehydration, exercise, Health, Nutrition, Running, Sport, Sport, sportsdrink, sweat, sweating, swimbikerun, Swimming, wellness

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 […]