Winter is coming and all Canadian Bears submerge in their caves. Me too. Me and Blake decided to shuffle around several things in our lives and cut out unnecessary things. To spend the winter I […]
Tag: #triathlon
Nutritional Support for Exercise-Induced Injuries
Injuries happen and nutrition is one of the methods to counter the negative impacts of an exercise-induced injury. Typically injury result in reduced activity and training. While some injuries are minor, such as a bruise […]
AQUILA CRONO TRI BIKE | TEST RIDE & REVIEW
PRICE: $3,199.00 Aquila is Canadian brand, based in Oakville and Toronto at the bike shop called Racer Sportif. They offer carbon road, triathlon and track bikes. This carbon triathlon bike came with combination of Ultegra […]
TIME TRIAL Bike. How Much? Shopping, testing and buying.
The past two years I’ve been training and racing on my 2003 Specialized Allez. I bought it for $300 from Craigslist, while in Phoenix. It got me through a lot. People laugh at me and keep […]
A Place of Power | Eco Forest Retreat on Muskoka River
– How you been my friend? Haven’t heard from you for a while! – Doing great, better than excellent? That’s Awesome! Glad to hear.– What you been up to? Wow, you achieved so much. You […]
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 […]
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 […]
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 […]
+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 […]
IRONMAN 70.3 | MARBELLA, Spain
Pre-Story: Since the Paris marathon which I did on January 6th this year I decided to focus entirely on triathlons. Despite my coach’s concerns in regards to racing frequency, I set myself ambitious goal to […]
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 […]
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 […]
TRAINING LOW
Your body stores much more energy in form of fat than as carbohydrate. Some athletes strive to change their metabolism so that their bodies rely more on fat to fuel exercise which in turn allows […]
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, […]
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 […]
3 hr Bike + 20 min Run. March 15, 2019 ~God’s Mode~
SATURDAY and it means one thing to me – #paintrain in my basement is waiting on me to take me into the magic world of pain.
This time I’ve come prepared. I learned my lessons last week and made the adjustments.
It all payed off! Good job Sasha!
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.
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 […]
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 […]
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.
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 […]