The Power of Protein:
​Essential Nutrition for Endurance Athletes and Executives

In endurance sports, especially triathlon, nutrition is key to optimizing performance, recovery, and overall health. As an executive you can apply those sports nutrition lessons to enhance your professional life and well-being. Here’s an in-depth look at how protein plays a crucial role in general health, including muscle growth, repair, recovery. We discuss what proteins are, the why, what, how and when proteins are needed.

1.    Why Eat Protein?

Protein is the building block of life. It plays a critical role in repairing and building muscles, producing enzymes and hormones, and supporting immune function. They represent 20% of your body weight and are not only essential for muscles, but also for the structure of tissue like tendons, skin, hair and nails. They also are necessary to create thousands of different enzymes, as well as hormones like insulin and adrenaline.

Proteins consist of 20 types of amino acids, which combine to form hundreds of different proteins essential for bodily functions. There are twelve non-essential amino acids that your body can synthesize, and eight essential ones that can only be obtained through nutrition. Continuous replenishment of protein is necessary due to the imperfect cycle of the breaking down (catabolism) and rebuilding of proteins (anabolism).

For athletes, the benefits of protein extend to:

• Muscle Repair and Growth: During intense workouts, muscle fibers experience microtears. Protein helps repair these tears and build stronger muscles.
• Enhanced Recovery: Adequate protein intake reduces recovery time, allowing athletes to train harder and more frequently.
• Energy Supply: While carbohydrates are the primary energy source, protein can be used as fuel, especially during prolonged activities like triathlons.  

For business executives, proteins play a similar role in maintaining energy levels and mental sharpness, crucial for long work hours and high-stress environments.

2.    How to Eat Protein

As protein is a key building block, it should be an inherent part of your daily diet, about 0.75 grams per kilogram of body weight, or 15-20% of your daily caloric intake.

This means a balanced meals should include half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains. The combination with carbohydrates improves the protein synthesis and more efficiently replenish glycogen levels. The insulin response triggered by carbohydrates also reduces muscles protein breakdown as insulin has an anti-catabolic effect. Sufficient hydration generally helps absorption, transportation and the breakdown of proteins into amino acids.

Further, protein-rich snacks like nuts, seeds, yogurt, or protein bars can be served in between meals. It is important to mix up your protein sources to ensure a broad spectrum of amino acids and nutrients.

On top of the baseline, certain athletes have higher needs to repair, grow, and recover their muscles:

• Endurance Athletes: Marathon runners, cyclists, and triathletes require protein to repair muscles after long, strenuous sessions and to support overall endurance and stamina (recommendation is 1.2-1.4 grams per kilogram of body weight).
• Strength Athletes: Weightlifters and bodybuilders need significant protein to build and maintain muscle mass (1.6-2.2 grams per kilogram of body weight).
• High-Intensity Athletes: Those engaged in high-intensity interval training (HIIT), Hyrox, Cross-fit or sports with bursts of explosive movements, benefit from protein to support rapid recovery and muscle repair. (1.4 -2.0 grams per kilogram of body weight)

As part of this balanced diet, it is important to find high quality foods. Below is a list of high protein foods that give you the biggest bang for your buck:

• Lean Meats: Chicken, turkey, and lean cuts of beef or pork.
• Fish and Seafood: Salmon, tuna, and other fish rich in protein and healthy omega-3 fatty acids.
• Dairy Products: Greek yogurt, cottage cheese, and milk.
• Plant-Based Proteins: Beans, lentils, tofu, tempeh, quinoa, chia seeds and nuts.
• Protein Supplements: Whey, casein, and plant-based protein powders can be convenient, especially post-workout. 

3.    When to Eat Protein

It is important to distribute protein intake evenly across meals to maintain a state of positive nitrogen balance, conducive to muscle growth and repair. However when you work out, it can be beneficial to add proteins after, during and before your workouts.

• After a Workout: The most important for repair and recovery is to consume protein within 30 minutes to two hours after exercise, to kickstart the muscle repair and growth process.
• Before long Workout: If you anticipate a very long workout, where the total glycogen levels might be depleted, consuming a small amount of protein (15-30 grams) one to two hours before your training can protect your muscles from being consumed as an energy source due to a lack of carbohydrates. It also primes your muscles for repair and growth.
• During long Workout: During the long workout you could also add 10-15grams of protein, for the same reasons as the above.

4.    Amino Acid Supplements
​
Amino acid supplements, particularly BCAAs and EAAs, can complement balanced diets, providing additional support for muscle recovery and endurance. They are particularly useful for managing fatigue and supporting quicker recovery, enabling you to maintain both your athletic and professional performance. They are lighter to take before and during workouts versus more voluptuous protein shakes and can add value post-workout as they can be more efficiently absorbed.

Conclusion
Integrating lessons from triathlon nutrition into your daily routine can provide significant benefits, whether you’re tackling a challenging business project or training for your next race. By understanding the importance of protein, timing your intake effectively, and incorporating high-quality sources into your diet, you can optimize your performance both in the boardroom and on the racecourse!

Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!

Bonus Tip: Coach Tim
“Before an intensive endurance session, I do not recommend that you consume protein shakes in large quantities, as your stomach will probably not forgive you. In my experience, it is better to supply amino acids in the form of powdered drinks. This is much easier on the stomach, and the body can access and use these directly during the session, thus allowing the existing amino acids to be stored and be more effective.”

Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!

The Science Behind Visualization

Visualization works because it activates the same neural pathways in the brain as physical practice. Studies using brain imaging have shown that the same areas light up when athletes or professionals visualize their tasks as when they physically perform them. This activation helps strengthen the neural connections associated with the visualized activities, effectively "training" the brain.

Mirror neurons play a significant role in the effectiveness of visualization. These neurons fire both when we perform an action and when we see someone else performing the same action. This mirroring effect explains why visualization can be so powerful - it taps into the brain's natural ability to simulate actions and experiences, enhancing learning and performance​. The requirement is that you need to know how to execute the real action correctly, for the visualization to be valuable.

Visualization in Sports
​

1. Enhancing Performance and Muscle Memory: 
   
   Visualization helps athletes enhance their performance by mentally rehearsing their actions. This mental practice creates muscle memory, enabling smoother and more efficient physical execution. For instance, visualizing a perfect swim stroke or a seamless transition in a triathlon can improve the actual performance. 
   
   Interestingly, research has shown that visualization can be just as effective, if not more so, than physical practice. A study involving basketball players demonstrated that those who practiced free throws mentally performed as well as those who practiced physically, highlighting the potency of mental rehearsal in skill acquisition and performance enhancement​.
   
   
2.  Speed of Repetition and Refinement:
   
   Repetition is key in both physical and mental practice. The more an athlete visualizes a specific movement, the more ingrained it becomes, leading to quicker and more precise execution. This repeated mental rehearsal helps refine techniques without physical strain, complementing physical training sessions. Just like with software simulations, you can reap the benefit from multiple iterations, versus the limits of the real world.
   
   
3. Confidence Building and Focus: 
   
   Visualization boosts confidence by allowing athletes to see themselves succeed. Picturing oneself crossing the finish line or achieving a personal best instills a strong sense of self-belief, crucial for performing under pressure. Even up to the start of your race, you can visualize the execution, part of your mental preparation. You often see track athletes talk to themselves at the start of their race, pumping themselves up, to turn up the focus, repeating their mantras and find the optimal zone.
   
   
4. Stress and Anxiety Management: 
   
   High-pressure situations are common in sports. Visualization prepares athletes to handle stress by mentally navigating through challenging scenarios, leading to a calm and focused approach during actual competition. Especially, for anticipating non-optimal plans, visualization can help. Imagine what you would do, if you fell on the bike course or if you had a flat tire. What would happen if somebody kicked your goggles off in the swim? What if you have a cramp? All difficult things to prepare for in real-life, but visualization can help you plan for the worst, so you are less anxious if it happens.

Visualization in Business

The principles of visualization in sports apply seamlessly to the business world, offering numerous benefits:

1. Goal Setting and Achievement: 
   
   Visualization helps professionals set and achieve goals by creating a clear mental picture of success. This process involves envisioning the steps needed to reach a target, making the path to success more tangible and achievable.


2. Enhancing Presentation Skills: 
   
   Public speaking and presentations are often daunting tasks. Visualization enables business professionals to mentally rehearse their delivery, anticipate audience reactions, and build confidence for a polished and impactful presentation. It also allows you to play out different options in your mind, to figure out the best delivery. 


3. Stress Management and Focus: 
   
   Visualization aids in managing stress and maintaining focus in high-pressure business environments. By mentally preparing for challenging situations, professionals can approach them with a clear and composed mindset.
4. 
   
5. Problem-Solving and Innovation: 
   
   ​Mental rehearsal encourages creative thinking and problem-solving. By visualizing different scenarios and outcomes, business leaders can explore various strategies and innovative solutions that might not emerge through traditional brainstorming alone. Typically, negotiations can benefit from visualization of alternate scenarios. What if XYZ happens? What would I do? How would I react?

Practical Steps for Effective Visualization

Whether you are an athlete aiming for a personal best or a business professional preparing for a negotiation, here are practical steps to incorporate visualization into your routine:

1. Set Clear Goals: Define specific, tangible goals.
2. Create Vivid Images: Engage all your senses to create a detailed mental picture, including sight, sounds, smells, touch, … Be self-aware of your body: stress, breathing, heart rate, …
3. Practice Regularly: Dedicate time daily to visualization.
4. Stay Positive: Focus on positive outcomes and successful scenarios.
5. Combine with Physical Practice: Use visualization as a complement to, not a replacement for, physical practice.

Conclusion

Visualization is a powerful tool that bridges the gap between mental preparation and physical execution. In sports, it enhances performance, builds confidence, and manages stress. In business, it aids in goal setting, presentation skills, stress management, and problem-solving. By incorporating visualization into your routine, you can unlock new levels of success, whether on the field, in the boardroom, or at the negotiation table.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIP COACH GLENN:

• SPORTS: In my sports preparation I use visualization in many ways, but especially when preparing for a race. I run through the entire race in my mind, considering every step from walking to the start, the swim, the first transition, the bike, the second transition, the run, crossing the finish line and post-finish. As I do so, I think of every item that I need to prepare my equipment, clothing, and bags. I also rehearse the complete transitions in my mind.
• WORK: In my professional life, I often visualize and verbalize upcoming meetings aloud in the car. What will I say if they say ABC, or XYZ? This helps me to come across more confident and prepared for answers on the spot as I have already rehearsed the answers in advance. How many times have you had a discussion where you thought afterward, “Oh, I wished I had thought of this during the meeting.” Well, with visualization you can prepare for just that!

Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!

What Executives can Learn from the Holistic Approach to Longevity in Blue Zones
​
Some regions around the globe, known as Blue Zones, have significantly higher than average lifespans. These include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California). These areas exhibit unique characteristics that contribute to the longevity of their residents. Dan Buettner analyzed the nine components of their holistic approach in the Netflix series “Live to 100: secrets of the Blue Zones.”

​Based on this, we have provided practical tips for busy executives looking to incorporate these longevity practices into their lives.

Key Components of the Blue Zones Lifestyle

1. Move Naturally

• Description: Inhabitants of Blue Zones engage in natural physical activities, such as walking, gardening, and performing household chores, rather than structured exercise routines.
• Tip for Executives: Incorporate movement into your daily routine. Use stairs instead of elevators and take the opportunity to move around during short breaks. You can help your team by including walking meetings and investing in standing desks.

​​
2. Find Purpose

• Description: Having a sense of purpose, or “Ikigai” in Japanese, is common. This sense of purpose drives daily activities and contributes to mental well-being.
• Tip for Executives: Identify and pursue what brings you joy and fulfillment beyond work. Whether it's a hobby, volunteering, or mentoring, allocate time for activities that provide a sense of purpose. As an executive you can formalize this benefit, by allowing employees to invest time on their preferred good causes.

​3. Allow a Downshift

• Description: Blue Zone residents manage stress through various practices like meditation, prayer, naps, and socializing, which help reduce inflammation and stress-related illnesses.
• Tip for Executives: Incorporate stress-reducing practices into your daily schedule. Short meditation sessions, mindful breathing exercises, and brief naps can significantly impact your stress levels. Replacing a meeting room into a mindfulness or quiet room, can help reset the brain for a more productive day. Investing in a breathing class, can help the mental health of employees.

4. 80% Meals

• Description: Known as “Hara Hachi Bu” in Okinawa, this rule involves eating until you are 80% full, which prevents overeating and helps maintain a healthy weight.
• Tip for Executives: Practice mindful eating. Serve smaller portions and eat slowly to allow your body to signal when it is full, reducing the likelihood of overeating. Companies’ restaurants can easily adapt their portions to support this, or at least provide this option to reduce waste and cut costs.

5. Predominantly Plant-Based Diet

• Description: Diets in Blue Zones are predominantly plant-based, rich in vegetables, fruits, legumes, and whole grains. Meat is consumed sparingly, often limited to celebrations or special occasions.
• Tip for Executives: Opt mainly for plant-based meals during the workweek. Incorporate easy-to-prepare dishes like salads, grain bowls, and vegetable stir-fries into your routine. Consider meal prepping on weekends to save time. Also, companies can provide healthy alternatives or redesign the meat options with a different ratio by reducing the meat portion versus vegetables.

6. Reduce Alcohol Intake

• Description: Moderate alcohol consumption, particularly red wine, is common in Blue Zones, often enjoyed with meals and in social settings.
• Tip for Executives: If you drink, do so in moderation and preferably with meals. The market is evolving to provide more alcohol-free alternatives to reduce the social pressure. Provide some exciting alcohol-free alternatives (mocktails) at company events and gatherings,

​

7. Foster Belonging

• Description: Most Blue Zone residents belong to a faith-based community, and attending services four times per month can add up to 14 years of life expectancy.
• Tip for Executives: Engage in community or spiritual activities that resonate with you. This could be through religious services, meditation groups, or other communal gatherings. Allowing employees to express their faith or organize groups in the company can reinforce their belonging and support corporate culture.

8. Prioritize your Loved Ones

• Description: Family is a priority in Blue Zones. Elders are cared for, and children often live near their parents, ensuring a strong family bond.
• Tip for Executives: Prioritize family time. Schedule regular family dinners or activities and stay connected with loved ones through calls or visits, even amidst a busy schedule. Also give your employees the same grace.

9. The Right Tribe

• Description: The social networks of Blue Zone residents support healthy behaviors. They surround themselves with people who reinforce positive health habits.
• Tip for Executives: Cultivate a supportive social network. Engage with friends and colleagues who share similar health goals and encourage one another in maintaining healthy habits. A company can create a real added value by organizing more groups and events. It can be a great way to get people to come back to the office as well.

Implementing Blue Zone Principles as a Busy Executive

Balancing a demanding career with a healthy lifestyle can be challenging, but integrating Blue Zone principles is achievable. Here are a few practical steps:

• BODY
  • Schedule Movement: Set reminders to move every hour. Find an exciting challenge to motivate you to move daily, or find a coach to keep you on track.
  • Plan and Prep: Dedicate time on weekends to plan and prep meals. This reduces the temptation to opt for unhealthy fast food during busy weekdays.
  • Stay Hydrated: Keep a water bottle at your desk and stay hydrated, as proper hydration is crucial for overall health.
• MIND - Mindfulness Practices: Incorporate mindfulness into your daily routine. Included some slow, long, deep breathing exercises in between meetings, to reduce stress.
• SOUL - Create Boundaries: Establish boundaries between work and personal life. Make time for family dinners and social engagements, even if it means blocking out your calendar. Take time off and disconnect to reinvigorate.

 
By adopting these small, but significant, changes, busy executives can align their lifestyles with the longevity-enhancing habits observed in Blue Zones, ultimately leading to a healthier, more fulfilling life. It is a great foundation for a more dynamic professional career and boosts your performance to meet and exceed your endurance objectives for years to come.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
BONUS TIP COACH GLENN:
​
In my childhood, I was raised with the mentality that you had to eat everything on your plate. In hindsight, this was not a correct education. Research shows that it’s better to stop eating when you are no longer hungry or even before. So, you should fill only 80% of your plate, or trick your brain by using and filling a smaller starter.


Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!

Maximizing Performance Longevity: A Comprehensive Guide to Injury Prevention for Executive Endurance Athletes

For endurance athletes, such as marathon runners or triathletes, the key to sustaining high performance and extending your athletic career lies in effectively preventing injuries. This guide explores six critical areas: sleep, nutrition and hydration, strength, stability and mobility, warm-up and dynamic stretching, post-workout stretching, rolling and periodization and recovery. By integrating these strategies into daily routines, athletes can significantly reduce their injury risk and enhance overall performance. With the help of Sarah Monaghan from Costa Health we discuss the Top 6 Points:​

1. The Power of Sleep in Athletic Recovery

Sleep is not merely downtime but a critical recovery phase that affects physical and mental performance. It's during sleep that the body repairs muscles and consolidates memories, including motor skills essential for triathlons. Learn more: DOAC podcast on sleep.

• Benefits: Sleep triggers growth hormone release, which is crucial for muscle repair, recovery and reduces the risk of overtraining injuries. It also helps in mental rejuvenation, which is vital for maintaining focus during long races.
• Implementation: Athletes should aim for 7-9 hours of quality sleep per night, establishing a consistent sleep schedule and a relaxing pre-sleep routine.

2. Nutrition and Hydration: Essential Fuel for Peak Performance

Nutrition and hydration play pivotal roles in an athlete's performance and injury prevention, offering the necessary resources for energy and recovery.

• Benefits: A balanced diet provides essential nutrients for muscle recovery and injury prevention, while proper hydration ensures optimal muscle function and joint lubrication. Together it helps prevent common issues like cramps and fatigue, leading to higher performance and injury prevention.
• Implementation: Athletes should consume a diet rich in carbohydrates, proteins, and fats, and stay hydrated, particularly focusing on electrolyte balance during intense training and competitions.

3. Strength, Stability, and Mobility

Beyond the mobility assessment discussed in the previous blog, it is also important to keep that mobility during your training season. Adding strength and stability exercises, reduces the risk of injury dramatically.

• Benefits:  While muscle strength improves muscle and tendon resilience, leading to less tears and strains and protecting the joints, stability improves joint control and Functional Movement (see FMS in our last blog). Additionally, mobility reduces muscle and joint stress, reduces stiffness and tension.
• Implementation: Although it is tempting to focus only on the lower and upper limbs directly linked to your specific sport requirements, it is crucial to add core strength as this provides a great foundation for your sport.

4. Warming Up and Dynamic Stretching: Activating the Body Pre-Workout

A targeted warm-up and dynamic stretching (versus static stretching) routine prepares the body for the stresses of training, reducing the risk of acute injuries.

• Benefits: Warm-ups have multiple benefits. As you start working out, your - fast, but inefficient - anaerobic energy production kicks in. For every calorie burnt, 25% turns into mechanical energy and 75% is shed to creating heat. This increase in temperature warms up the muscle and improves flexibility. At the same time, your heart rate increases to deliver more blood to your muscles which increases the blood flow and blood pressure. Together with the increased temperature, your veins and arteries will expand allowing more blood to reach your muscles. The increased breathing rhythm will increase the oxygen in your blood to optimize your system for aerobic performance. You will start sweating to dispose of the generated heat.
• Dynamic Stretches on warm muscles help to elongate the muscles so that you have a higher mobility and range, which allow you to generate more power for the same energy input, store more elastic energy, reduce muscles resistance and ultimately lead to lower risk of injury. Static stretches are not helpful in general, but certainly not before your workout.
• Implementation: Include at least 15 minutes of light cardiovascular exercise, with dynamic stretches of the key muscle groups relevant to your sport. Add short intervals of increasing speed/power at the end of the warm-up to maximize aerobic activation.

5.  Post-Workout Care: Dynamic Stretching and Rolling Out Soreness

Post-workout routines are essential for maintaining long-term muscle health and flexibility, which can prevent injury and enhance recovery.

• Benefits: In recent years, data has debunked long static stretch holds to lengthen the muscles and found more evidence in a cool-down protocol, followed by sets of shorter dynamic stretches, focusing on mobility.  The stretch itself will not lengthen your muscles, but it will help re-align the muscle fibers and connection tissue along the lines of tension, allowing the muscles cells to develop in an organized manner. This can lead to better joint mobility, improved muscle function, and potentially increased strength over time. Additionally, stretching can help break down and realign any scar tissue that may have formed during exercise, promoting better overall muscle health.
  
• Foam rolling can alleviate muscle tightness and promote better blood circulation, helping to bring nutrients and oxygen to the muscles for better recovery. This also helps to flush out toxins generated during the workout.
• Implementation: Dedicate 10-15 minutes after each workout to stretch major muscle groups and use foam rollers on tight areas.

6. Periodization and Recovery: The Unsung Heroes of Training Regimes
​
Recovery is as crucial as the training itself. It allows the body to repair and strengthen, particularly after intense physical exertion.

• Benefits: Recovery techniques like active recovery, compression garments, and cold therapy help reduce muscle soreness and inflammation, speeding up the recovery process after individual workout sessions. Incorporating these comprehensive injury prevention strategies into your training regimen not only boosts your performance, but also safeguards your long-term health and athletic career.
  Including structural, cyclical recovery periods (periodization) after a build-cycle reduces the risk of overtraining and maximizes performance and growth thanks to super-compensation.
• Implementation: Incorporate regular recovery weeks and days into your training program, ranging from yearly, to monthly, weekly, and daily planning to maximize performance and growth, while limiting the risk of injury.

Each component, from sleep to post-workout recovery, plays a crucial role in preparing the body for the demands of triathlon and ensuring athletes can train and compete safely and effectively.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:
My favorite core strength exercises are planks, Russian twists, flutter kicks and V-ups. For legs, I prefer squats and lunges, alternated with resistance band knee raises, glute bridges and sidesteps. Finally for the upper body, I focus on a swim specific routines.
 
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!
 

​1. Why Mobility Matters
 
Mobility refers to the ability to move freely and easily. It encompasses flexibility, strength, and balance. Good mobility allows you to perform daily activities with ease, reduces the risk of injuries, and contributes to better posture and overall physical function.
 
Reduced mobility, on the other hand, can lead to stiffness, pain, and a decreased range of motion. It can also increase the risk of falls and limit your ability to engage in physical activities you enjoy. It is often the first step on a slippery slope to further inactivity and its consequences.
 
The importance of body movement cannot be overstated for both executives and athletes alike. Here are some key reasons why:
 
For Sedentary Executives
 
1. Reduced risk of chronic diseases: Regular movement and physical activity can help prevent obesity, hypertension, cardiovascular disease, and other chronic conditions. Excessive sitting, now common in modern life, is linked to many of these diseases.
 
2. Improved mental health: Daily movement, even light to moderate activity, has been proven to drastically improve memory, mental clarity, and emotional regulation. It can help combat depression and anxiety.
 
3. Better posture and balance: Good posture, which is maintained through regular movement, is important for balance and reduces the risk of injuries. It also helps maintain correct form during exercise.
 
4. Increased productivity: Movement and good posture can improve productivity at work. Standing desks, regular breaks to stand and stretch, and walking meetings can all help combat the negative effects of prolonged sitting.
 
For Executive Athletes
 
1. Enhanced performance: Proper movement patterns and techniques are crucial for athletes to perform at their best and gain a competitive edge.
 
2. Injury prevention: Athletes exposed to rapid movements need a high level of dynamic joint stability and control of whole body movement to decrease the risk of injuries. Incorporating proper movement patterns into training is key.
 
3. Mental well-being: Despite the pressures they face, athletes can benefit from the mental health boosts of exercise by including light to moderate conditioning sessions in their training plans. This can help with emotional regulation and memory.
 
In summary, regardless of athletic status, prioritizing regular movement through exercise, stretching, postural habits, and even daily activities can have far-reaching benefits for physical health, mental well-being, and overall quality of life. For athletes, optimizing movement is additionally crucial for performance and injury prevention.

2. How to Self-Assess Your Mobility
 
Here are some simple tests you can do at home to assess your body movement and mobility:

If you are wanting to have a more in depth look at mobility and movement it’s always recommended to consult with a professional for a Functional Movement Screening (FMS) or an Athletic Ability Assessment (AAA), both of which can be done at our partner Costa.

• The Functional Movement Screen (FMS)

 
The FMS is a popular screening tool used to assess fundamental movement patterns that underlie both sport performance and injury risk. It evaluates basic movements like squatting, lunging, stepping, and reaching. Whilst the FMS provides valuable insights, some practitioners feel it may not adequately assess the more demanding movement abilities required in sports. That's where the AAA comes in. 

• The Athletic Ability Assessment (AAA)

 
The AAA is a movement assessment protocol designed specifically for athletes. It evaluates an athlete's movement competency under load and greater levels of complexity compared to the FMS. Each exercise is scored on components like trunk control, range of motion, and lower body alignment. A score of 1-3 is given for each component, with a maximum score of 9 per exercise in sequential order: 1. Prone hold, 2. Side holds, 3. Overhead squat, 4. Single leg squats, 5. Walking lunge, 6. Hops, 7. Bounds, 8. Press-ups, 9. Chin-ups
 
3. Improving Your Mobility
 
If you identify areas where your mobility is limited, there are several things you can do to improve it:

• Stretch regularly: Incorporate stretching into your daily routine to improve flexibility and range of motion.
• Practice yoga or Pilates: These low-impact exercises focus on improving flexibility, strength, and balance.
• Stay active: Regular physical activity helps maintain muscle strength and joint mobility.
• Use foam rollers or massage balls: These tools can help release muscle tension and improve circulation.
• More about this in next week’s blog post

 
Conclusion
 
Self-assessing your body movement and mobility is a simple yet important step in maintaining overall health and well-being as an executive, as much as an athlete. By identifying areas where your mobility may be limited, you can take proactive steps to improve it through stretching, exercise, and other techniques. Remember, good mobility is key to staying active, independent, and enjoying a high quality of life. By identifying movement dysfunctions and asymmetries, targeted training programs can optimize everybody’s functional capacity, performance, and resilience over time.
 
Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:
You can often work on muscle stretching and joint mobility as individual exercises to alleviate the immediate discomfort of impeded mobility, but sometimes the cause can be found in an underlying skeleton imbalance or blockage. That is why I recommend physical therapists which are also chiropractors, like Sarah Monhaghan at Costa Health, as she can look deeper to resolve the original cause of the restriction for longer term resolution.
 
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!

A Comprehensive Guide from the Boardroom to the Starting Line.
​
Preparing for a triathlon isn't just about the hard work and miles logged before the big day; it also involves meticulous planning and organization to ensure peak performance. Whether you’re already an athlete or gearing up for your first race, this guide will help you navigate the crucial final stages of preparation. Coach Glenn and Tim put their 25+ joint years of experience together so you don't have to make the same mistakes they made.

1. Months Out: Long-term Preparation

Depending on the length of the race (sprint, Olympic, half or T100 or Ironman distance) and the placed importance in your racing calendar (A, B or C race), the planning could start a year in advance. Not only do you need to consider location and travel, but also how it impacts the rest of your season and the time needed to prepare. Check the anticipated course conditions, temperature, humidity, ascent on bike and run, type of swim course, to make sure you can execute the particulars or can train towards the specific requirements.

If it is an international trip, make sure to discuss this with your family. You can turn a resented solo-endeavor into a family oriented “tri-cation”, where you combine your race with a family holiday in an exotic destination, and where some relax time for all is added. Consider that you’ll need some time before the race to acclimate, but it’s also preferable that you allow some time after the race to enjoy your time off, stress-free, with your family and/or supporters.

As soon as you have registered for your race, it is best to book your travel and accommodation immediately, and it’s ideal to do research and choose a hotel or Airbnb close to the race finish line.  

For international races in different time zones, aim to arrive early (one day per hour time zone difference), or as close to that timeframe as possible, work and holiday permitting.

2. 7-10 Days Out: Tapering and Race Visualization

Depending on your age and length of the race you should begin your taper 7-to-10 days before the event. Gradually reduce volume, but keep the short bursts of intensity in race pace to preserve muscle responsiveness and avoid a detraining effect.

Adjust your diet to decrease caloric intake proportionally as your training volume decreases to avoid unwanted weight gain. Maintain a high level of hydration of 2-to-3 liters per day.  If you are travelling into a hot area, you might include some heat training protocols in advance, to adjust your body to the expected local temperature.

Now is the time to start reading and memorizing the specifics of the swim, bike and run course. Check out where the course ascents and what impact it will have on your power distribution across the course. Do you need a wet suit or swim skin? Is it a mass start or rolling start? Do you need specific clothing to address the weather (layering)? The more you can mentally prepare for the unknown, the less stress you will face on race day.
​
IMPORTANT: Before you travel, make sure to lay out all your gear, per race segment, from pre-swim, swim, T1, bike, T2, run to ensure you have everything packed. There may be some items, like goggles, CO2 cartridges, spare tires, race suit that you may want to pack in doubles/redundantly. Do not try anything new on race day, anything you buy on site is a liability.

3. 3 Days Out: Race Preparation

By now, hopefully you are on-site and can check in to get your bib number and stickers to prepare your race gear. It is a mentally satisfying experience knowing that you have arrived and are cleared for the race. The real triathlon is about growth through the training journey and the race is the celebratory cherry on the cake. As from the registration process, you should be focused on enjoying the rewards of your hard work and taking it all in.

Ideally you can also get a short swim, bike and run in to keep the muscles loose and active. Target some key course elements so you can visualize them and avoid stress and confusion on race day.

• SWIM: If you can, go for the event-organized orientation swim. The key here is not to swim the full course, but to focus on the start and finish, and perhaps, the key turning points. Based on your swim comfort level, consider where to turn short or wide. As you may expect people clog together and create bottlenecks around the buoys. If you want comfort, turn wide. As part of your prep, try to identify key markers to facilitate sighting. It is easier to aim for a big building than for a small buoy. Don’t forget that you can sight in many ways:
  • Landmarks ahead of you
  • The shoreline next to you
  • Buoys on course
  • Sand lines or markers on the lake or ocean floor
  • And of course, other athletes on course during race day

 

• BIKE: Limit your bike to 30-45 minutes and focus on the first and last 5-10kms of the course. Get to know the initial exit of T1, as you may be a bit dizzy after the swim and don’t want to get confused. Also, at the end of the course, check out as of when you can start reducing power, increase your RPMs to flush out the lactate from your legs, and as of where you could take your feet out of your shoes, if you choose to do so. If you have the time, take the car and ride the course completely the day or two before, or 1 loop of the course, to familiarize yourself with the turns, key points and ascents and descents.

 

• RUN: This can be just running back and forth to the registration, the orientation swim or running the course track to see the exit from T2 or the entry to the finish line.  (You don’t want to miss that one 😊.)

​Don’t forget to agree with your supporters about where they can best see you and where you can expect them at T1, T2, on the course and where you will meet them after the race.

4. 2 Days Out: Packing and Carb-Loading


Lay out all your gear out by Phase: Swim, T1, Bike, T2, Run, and post-finish. Use visualization to mentally rehearse each stage, ensuring that you pack all necessary items, including spares like goggles, tires, and race suits. (View Checklist)
​
Start carb-loading 36-hours prior to the event, to maximize glycogen stores. Opt for easily digestible carbs and familiar foods that have proven successful in your training. As you have not worked out a lot in recent days, it is not the volume that counts but “what” you eat. Replenishing your glycogen stores in your muscles and liver will give you the optimal tank of energy for your race. Keep refilling it up to the start of the race.
​
5. 1 Day Out: Transition Area Setup:  Visualize – Visualize – Visualize!

Perform a final equipment check while in the transition area. Go through the motions of opening your bag and thinking about putting on every piece of equipment and/or nutrition that you need and are going to touch. This is an essential last check to see if everything you ultimately need is in there. ​

Conclusion

By organizing your preparations into these strategic phases, you will ensure that less is left to luck. Remember, the key to a successful race day is as much in the details of preparation as it is in the physical training. Equip yourself with a clear plan, focus on execution, and embrace the challenge ahead with positivity and preparedness. Good luck!

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACHES GLENN AND TIM:

• Place an energy gel in your transition bag. As you are running from your bag to your bike or out of transition 2, you have a bit of time to have a quick energy boost before hitting the bike or run course.

• Uncomfortable topic and an often neglected one, is the stress on your GI. Typically, there are 2,500 people and only 10-20 toilets (and most of them don’t have toilet paper). Try to go to the restroom before going to the transition zone, but for safety, bring an extra roll of toilet paper with you, to avoid a mess – and kindly leave it behind for the others.
• Great TriDot podcast EP227: 9 steps to Get Ready for Race Day

 ​
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!

A Deep Dive into the Latest in Endurance Training ​

20%Below are a few of the key philosophies dominating the field today:

1. Training Periodization

Periodization remains a cornerstone of endurance training, involving the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressively cycling through different phases of training intensity, volume, and type of exercise. This method helps prevent overtraining and promotes peak performance at the right time. Advances in this area include more sophisticated models like block periodization and undulating periodization, which allow for greater flexibility and adaptation to the athlete's responses.

The latest insights from big data focus on speed and strength first, during the development phase, and then building endurance in the competition phase. The logic is: it’s easier to build endurance while maintaining speed, than vice versa. You want to avoid long endurance sessions for as long as possible because they stress the body more and are more prone to injury. Also, logically, the faster you become in the development phase, the less endurance you will need on race day. Based on your speed, you can calculate backwards from race day how much endurance you will need. Finally, the AI powered platforms provide different endurance building periods for each sport individually, instead of a more old-school approach of all-or-nothing.

2. Polarized Training

Polarized training has gained significant traction among endurance coaches and athletes. This approach divides training intensity into distinct zones: a large volume of low-intensity training (around 70-80% of total training time in zone 2) and a smaller proportion of high-intensity workouts (around 20-30% in zone 4), with very little training at moderate intensity  (zone 3). This model is based on research suggesting that such a distribution can optimize performance improvements while minimizing overtraining and injury risk.

The issue with the middle-of-the road, zone 3, training is that it has all the downsides of zone 4 stressors (lactate buildup), without the strength benefits, and it is not providing more aerobic benefits than zone 2. Hence, training needs to focus either on building strength and speed (zone 4) or aerobic capacity (zone 2), which will translate into an increase in engine effectiveness (zone 3) on race day. Why this is important and how it is linked to your lactate curve is explained in this video.

3. High-Intensity Interval Training (HIIT)

Although not new, HIIT has been revalidated as a highly efficient training method for improving cardiovascular fitness, endurance, and performance in a shorter timeframe. HIIT involves short bursts of intense activity, followed by periods of rest or low-intensity exercise. This method is particularly appealing to executive athletes, who often have limited time for training. It maximizes health and performance benefits within a condensed training session, challenging the notion that high volume training is the only path to endurance success.

Besides the anaerobic and strength benefits, building HITT into your swimming, cycling and running routine intervals finetunes the neuromuscular alignment of muscles firing together as one (motor) unit, which increases efficiency at peak performance.

4. Mindfulness and Mental Training

The psychological aspect of endurance sports is receiving more attention than ever. Techniques such as visualization, mindfulness, and mental resilience training are becoming integral parts of coaching. These practices help athletes manage stress, improve focus, and maintain motivation over the long haul of preparation and competition. Recognizing the mental challenges of endurance sports, contemporary coaching addresses the athlete's mind as a muscle that requires training and recovery.

Visualization has shown amazing results in optimizing technical prowess and unconsciousness execution. Levering the power of mirror neurons, where people trigger similar emotional and physical responses from others, you can actually trigger the same response while either looking in the mirror or imagining the perfect execution. Like a computer simulation, you can repeat those memories many more times and much faster than executing them in real-life, but it turns out they are almost as effective.

5. Data-Driven and Technology-Enhanced Training

With the advent of wearable technology and advanced analytics, training is more data-driven than ever. Coaches and athletes can monitor a vast array of metrics in real-time, from heart rate variability to power output and sleep quality, real-time sweat monitoring and ingestible core temperature sensors. This information allows for highly personalized training plans that can adapt dynamically to the athlete's current state, optimizing both performance and recovery.

As an endurance coach, I work with male and female executive athletes, and both have their own challenges. In this blog, we will dig deeper in support of female athletes with perimenopause or menopause challenges. First, as a male, I do not claim to know, so I have merely edited the inputs from the women around me, and added research to substantiate the findings. Secondly, it is important to always work closely with a healthcare professional, including a sports medicine doctor and a sports nutritionist, to develop a personalized plan that addresses your specific needs and goals.​

Perimenopause and menopause, occurring typically between 45 and 55, come with a specific set of challenges. These hormonal changes can have various impacts on the body, including changes in muscle mass, bone density, metabolism, and overall performance, even more so for executives and athletes. Here are some typical impacts of perimenopause and menopause on endurance athletes and ways to counteract these impacts through nutrition and sport activities:

Mood Swings and Sleep Disturbances:

Hormonal fluctuations during perimenopause and menopause can lead to mood swings, hot flashes, irritability, headaches or migraines, and sleep disturbances (night sweats), affecting recovery and training consistency.

Countermeasure: Prioritize sleep and stress management techniques. Maintaining a regular sleep schedule and practicing relaxation methods can improve sleep quality and mood. Your dietary choices and limitation of alcohol consumption are an integral part of your sports program and can significantly affect the intensity and timing of your menopause symptoms.

Hormonal Changes:

Estrogen levels decrease during perimenopause and menopause, which can lead to changes in body composition and muscle mass.

Countermeasure: Strength training exercises can help maintain muscle mass and bone density. Adequate protein intake is also crucial for muscle maintenance and repair. There is no indication that higher levels of physical activity would trigger menopause earlier.

Metabolic Changes:

The metabolic rate may slow down, making it easier to gain weight and harder to maintain a lean body composition.

Countermeasure: Focus on a balanced diet with the right number of calories for your activity level. Adjusting caloric intake to match your energy expenditure can help prevent weight gain. Every women can benefit from an increase in activity level focusing on strength, at least 2 days a week according to the WHO, combined with 150 minutes of moderate aerobic activity. To support this, you need protein intake to build or keep muscle mass. If you are exercising more we recommend focusing carbohydrate intake from whole foods. Endurance athletes should add more resistance training in their planning during and post-menopause to avoid muscle loss and osteoporosis.

Bone Health:

Reduced estrogen levels can lead to a decrease in bone density, increasing the risk of osteoporosis and joint stiffness.

Countermeasure: Ensure you have an adequate intake of calcium and vitamin D, both through diet and, if necessary, supplements. Weight-bearing exercises, such as running and resistance training, can help maintain bone density.

Recovery Time:

Hormonal changes can affect recovery time, potentially leading to longer recovery periods between intense workouts.

Countermeasure: Pay attention to recovery strategies, including nutrition, hydration, stretching, and foam rolling. Incorporate active recovery days into your training plan. Don’t forget that it is during recovery that you are building muscle, not during exercise.

Nutrient Needs:

Nutrient requirements, such as calcium, iron, and vitamin B12, may change during perimenopause and menopause.

Countermeasure: Work with a sports nutritionist to tailor your diet to your specific needs. Ensure you get enough iron-rich foods to prevent anemia and maintain energy levels. Vitamin D and Omega-3’s are generally great additions to your diet.

Hydration:

Hormonal changes can affect fluid balance and thermoregulation during exercise, increasing the risk of dehydration.

Countermeasure: Stay well-hydrated before, during, and after workouts. Pay attention to fluid balance, especially in hot and humid conditions.

Hormone Replacement Therapy (HRT)

As with the Testosterone Replacement Therapy with men, HRT shows substantial evidence that it helps relieve menopausal symptoms and has a positive effect on muscle mass and bone density by normalizing estrogen. Alternatively, you can look at natural alternatives in the form of phytoestrogens, like found in soy. If you are racing, make sure to check if your supplements are not on the banned substances list.

Conclusion:

Menopause is a phase of life we cannot get around, but some will be less affected by it than others. Although we need to accept it and move on, we can try to reduce the impact and consequences by focusing on a regular sleeping pattern, balanced diet focused on protein, reduced alcohol intake, 2x3 per week strength training, 150 minutes of aerobic effort, sufficient recovery, supplemented by Vitamin D, Calcium and Omega-3. If needed, consult a doctor to consider HRT to optimize performance and overall health during this transitional phase.
 
Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
Coach Glenn Bonus Tip: I am not a woman, but have seen the impact of menopause first hand through my spouse. It is not an easy journey, and certainly hard to enjoy, but know that everything is cyclical. So it is important to realize that this phase will also come to an end. Enjoy the small wins and especially take control of all the variables you can to minimize the impact. You are the master of your future.

Interesting Tridot Podcast EP220: From Peri to Post

Key Symptoms

For business professionals and triathletes between 40-60, the key symptoms of andropause can significantly affect both their professional performance and athletic capabilities:

• Decreased Energy Levels: A reduction in stamina, which can hinder long business days or intense training sessions.
• Mood Changes: Including irritability and depression, potentially impacting professional relationships and personal motivation.
• Sleep Disturbances: Such as insomnia or increased fatigue, affecting recovery and daily functioning.
• Decreased Libido: A reduction in sexual desire can affect personal relationships.
• Physical Changes: Reduced muscle mass (sarcopenia), and bone density (osteoporosis), directly impacting athletic performance and physical resilience. The reduce metabolism, together with increased leptin and insulin resistance tends to increased body fat.
• Cognitive Decline: Difficulty in concentrating and memory lapses can hinder decision-making and productivity.

Causes

​The primary cause of andropause is the natural decline of testosterone levels as men age. However, certain factors can exacerbate this decline, especially for business professionals and triathletes:

• Stress: High levels of stress, common in competitive business environments and intense physical training, can further reduce testosterone levels.
• Poor Lifestyle Choices: Including inadequate nutrition, lack of sleep, and excessive alcohol consumption.
• Overtraining: Particularly relevant for triathletes, can lead to hormonal imbalances and exacerbate symptoms.

5 Actionable Strategies for your age

For men experiencing andropause, especially those in demanding careers and sporting activities, several strategies can help manage symptoms according to age:

1. Work Pressure and Stress

Executive roles often come with intense pressure and stress, which not only affect health but can also impair decision-making and leadership. Managing stress involves navigating it effectively rather than trying to eliminate it entirely. Mindfulness and clear boundaries between work and personal life are crucial strategies. Acknowledging stress as part of the job allows executives to build resilience and coping mechanisms.

Endurance training, such as running, cycling, or swimming, is a potent stress reliever. It helps by releasing endorphins, often referred to as the body's natural painkillers and mood elevators. Regular endurance activities can improve sleep quality, reduce symptoms of anxiety, and foster a general sense of well-being.

2. Change and Agility

In today's business world, change is constant. Executives need to be flexible and adapt quickly. They should see change as a chance to grow and innovate, not just a problem. Creating a culture that welcomes change, tries new things, and learns from mistakes is vital. Leaders also need to stay ahead of future trends and be ready to switch direction when needed.

Endurance training helps executives not only physically but also mentally. The discipline and perseverance they develop prepares them to lead through changes with confidence and flexibility. The visualization techniques and mental agility required to deal with problems during training and racing is a skill that can be ported to the business environment.

3. Productivity and Efficiency

In a fast-changing world, being productive means not just doing more in less time but doing the right things well (TriDot podcast). Executives need to prioritize tasks and delegate wisely. Using technology to manage time better, streamline processes, and cut unnecessary meetings creates space for strategic thinking and innovation. Balancing work and personal life is important for staying productive and avoiding burnout.
 
Regular endurance training boosts energy and brain function, making executives more productive. The training routines help with prioritizing tasks and managing time. Executives find that the focus and determination from training help them overcome work challenges with more energy and effectiveness.

4. Team Spirit and Collaboration

An organization's success depends on its people. To thrive in a fast-changing world, it's essential to create a culture where teamwork and cooperation are encouraged. Executives should lead by example, promoting open communication, respect, and inclusivity. Embracing diverse viewpoints and working together as a team can lead to more innovative solutions and a stronger, more unified workplace. Recognizing team accomplishments and individual contributions boosts morale and loyalty.

Endurance training, especially when done as a group or with a coach, strengthens teamwork and collaboration. Training together or participating in endurance events builds a sense of community, support, and shared success. For executives, this underscores the importance of teamwork, communication, and joint effort in reaching goals, reflecting the collaborative spirit needed for organizational success.

5. Leadership and Personal Growth

Executive well-being is closely linked to ongoing personal growth. Leaders must keep learning, seeking new knowledge, skills, and perspectives. This includes both professional and personal development, like improving emotional intelligence and ethical leadership. Investing in oneself not only improves leadership ability but also sets a strong example for the whole organization.

Endurance training is a journey of personal growth, teaching valuable lessons in goal setting, perseverance, and overcoming challenges. It fosters a growth mindset and shows that limits can be pushed. For executives, this mirrors the continuous learning needed for effective leadership. Committing to personal health through endurance training also sets a positive example for employees, promoting a culture of health within the organization.

CONCLUSION

Incorporating endurance training into the lives of business executives offers a multifaceted approach to enhancing well-being in a VUCA world. Not only is it a physical outlet for stress and tension but it also cultivates the mental resilience, agility, and collaborative spirit essential for successful leadership. As executives embrace endurance training, they unlock new potentials in personal health, well-being, and professional performance, paving the way for a more resilient and dynamic leadership style.