IRONMAN 70.3 | Muskoka

PRE-RACE Instead of staying at hotel or Airbnb, me and my brother Stepan, who is visiting me from Ukraine, decided we will more enjoy camping. The tent was set up at the Arrowhead Campground, which is about 15 minutes driving from the race venue. This is a huge campground and the campsites are not cheap. … Continue reading IRONMAN 70.3 | Muskoka

FLEXIBILITY EXERCISES: LOWER EXTREMITY

All the stretches I’m going to show, are the basic stretches that you need to maintain on a regular basis. Ideally this routine will be done at least twice a week. Start on all fours with hands directly under shoulders, knees under hips.Walk hands a few inches forward and spread fingers wide, pressing palms into … Continue reading FLEXIBILITY EXERCISES: LOWER EXTREMITY

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) - … Continue reading 1hr 30 min @200 Watts 70.3 Continuous Effort

+3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~

On May 19th I am doing the SPARTAN race near Montreal, Quebec. A day before, I’ve got scheduled a long bike ride which I planned to do in Mont Tremblant. Why there? This is where one of the most popular IRONMAN races take place in June. I am not doing that particular race, but since … Continue reading +3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~

Hydration After

As you already know, during exercise you lost a portion of electrolytes along with sweat. As you drink after the training, you increase the fluid levels in your body, which will lower electrolyte concentration even more. Natural foods, like fruits will replace nearly all the electrolytes, except sodium. Add two-three pinches of salt to your … Continue reading Hydration After

Hydration During

What we are trying to achieve here is to prevent more than a 2% drop in body weight caused by fluid loss (about 3 lbs (1.4 kg) of weight loss for 150 (68 kg) pound athlete). The two main goals of performance hydration is to: Improve calorie absorption by utilizing performance hydration as a "transporter"Maintain … Continue reading Hydration During