​Triathlon Transitions – What to expect !
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You've put all that time and energy into swimming, biking and running and it's now race day and it's all about to begin. So much excitement, anticipation and perhaps anxiety? But did you take the time to plan, practice and visualize your transitions?
 
Both Transition 1 (T1): Swim to Bike and Transition 2 (T2): Bike to Run can be broken down into 3 distinct phases, which, if you methodically plan out now, will ensure your transitions are efficient and stress free: Entering the Transition, Inside the Transition and Exiting the Transition.
 
Let’s review them together with executive athlete Matthew Talbot, who over 3 decades has 120 races completed under his belt (and a few uncompleted for good measure) ranging from sprints to “Full” distance. As such he has experienced all manner of formats, swimming in canals, lakes, rivers, off beaches and boats, marinas, and swimming pools, cycling on roads (mostly) and running through all types of neighborhoods, city streets, country lanes, boardwalks, beaches, trails, and once a volcano.

Transition Types:

Triathlon transitions vary depending on the race format. The most common setup is a single transition area, where both T1 (Swim to Bike) and T2 (Bike to Run) occur in the same location. This format simplifies logistics for athletes, as all your gear stays in one place.

In longer races, you may encounter split transition areas, where T1 and T2 are in separate locations. This setup requires more advanced planning for gear transportation and logistics.

For point-to-point races, where the finish line is far from T2, logistics become even more critical. No matter the format, reading the Athlete Guide and planning transportation in advance is crucial to ensure a smooth race day.
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Race Bags:
 
In longer races, athletes receive color-coded bags to organize transition gear, marked with their race number. Typically, you’ll have:

• Pre-Race Clothing Bag: For clothing worn before the swim.
• T1 Swim-to-Bike Bag: For bike gear and storing swim gear.
• T2 Bike-to-Run Bag: For running gear.
• Special Needs Bags: Available in longer races for mid-race personal items.

Having these bags organized ensures you won’t forget anything on race day.
 
Entering T1: Water to Transition
 
Before the race, it's crucial to familiarize yourself with the water exit process for transitioning to T1. Visit the water-exit area and assess conditions such as the terrain and obstacles like sand, mud, or rocks. Exit types vary, from shallow waters where you may need to run or wade to solid ground, to ladders or ramps in certain swims. For ocean or river swims, consider the impact of tides and surf, and prepare accordingly. Pool races typically involve climbing out or using stairs. Always be mindful that exits can be slippery.
 
Once you exit the water, getting from the edge to T1 is the next challenge. To ensure you're prepared, walk the path from the water to T1 before the race, paying attention to surfaces like sand, concrete, or uneven ground that you'll be crossing barefoot. Knowing the exact distance and terrain will help you decide whether to walk or jog during the race. Be aware of potential hazards and plan how to pace yourself to save energy.
 
Upon entering T1, races often design the swim-in and bike-out paths diagonally across the transition area to equalize distances for all athletes. Familiarize yourself with the T1 entrance and the terrain around it, as you may encounter muddy, wet, or uneven ground. Walking this area beforehand will help prevent surprises and keep your transition smooth and efficient.
 
Inside T1 Transition
 
In T1, there are three common setups for transitioning from swim to bike: a Swim-to-Bike Bag with a Changing Tent, a Swim-to-Bike Bag next to your bike, or gear placed directly on the ground by your bike. In longer races, changing tents are more common, where you grab your bag, change, and then head to your bike. Make sure to familiarize yourself with the layout beforehand and remember to stow away your swim gear for post-race recovery. When locating your bike, use a landmark to help find it quickly, as bikes can look alike in the heat of the race.
 
For the second setup, your Swim-to-Bike Bag may be next to your bike, where you’ll empty the bag, change, and stow your swim gear in the same bag to avoid penalties. In the simplest setup, gear is placed directly on the ground beside your bike. Organize everything in order of use so you can quickly switch out your wetsuit for bike gear. Whether using bags or ground setup, the process ends the same: helmet on, bike off the rack, and you're ready to ride.
 
Exiting T1: Transition to the Mount Line
 
You have two options for your bike shoes: either put them on and run through T1 in them, or keep them clipped into the pedals and run barefoot or in socks to the mount line. We recommend putting your shoes on in Transition and run to the mount line with them as he latter option requires a lot of practice and only has very minimal gains, while increasing the risk of a bike crash. 
 
Preparing for T2: From the road to T2
 
You may want to consider a last refuel and hydration the bike, so that you have the energy through transition and up to the first run aid station.
 
As you approach the end of the bike leg, start planning your T2 transition. The key decision is whether to run into T2 with your bike shoes on or leave them clipped into the pedals. Opposite to the T1 exit, here we recommend leaving your shoes on the pedals. Pull your feet out well before the dismount line and place them on top of the shoes. Dismount carefully to avoid shoes catching on the ground, and if they fall off, pick them up and unclip the remaining one to prevent further issues.
 
Inside T2 Transition
 
Returning to T2, you’ll need to find the designated spot for your bike based on the Bike-In entrance. In some races, volunteers known as "bike catchers" may be present to take your bike and rack it for you, which can make the process faster and smoother. If available, take advantage of this helpful service to transition more efficiently.
 
Final exit T2: It’s all downhill from here
 
Just like in T1, make sure you have walked the transition to your bike and exit. Visualize it before you get to the T2. Use the run out of T2 to fuel up before exiting and get the first hydration in as soon as possible to optimize the time.
 
Conclusion:
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Triathlon transitions can make a significant difference in your race performance. By breaking down the process into entering, inside, and exiting each transition, you ensure a smooth, stress-free experience on race day. Visualize and practice each step, and don’t leave anything to chance.
 
Don’t forget! It’s the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
BONUS TIPS COACH GLENN:

• Walk through each transition area before the race and visualize from larger landmarks to more detailed closer to your gear.
• Optimize your shoes: put on bike shoes in T1 before exiting, leave them on the bike when entering T2

 
Share this blog with your fellow triathletes to help them optimize their race day transitions!

Pre-Season: Optimizing Running Technique for Triathletes and Runners

Running a marathon, especially during the final leg of a triathlon, requires more than endurance - it demands efficiency, proper mechanics, and smart technique.

​We will explore the key points to help you improve your running form, boost performance, and minimize injury risk.

A. Key Technical Points for Running

1. Posture and Alignment

Maintaining proper posture during a run can reduce energy waste and help prevent fatigue. Ensure your spine is straight, shoulders are relaxed, and your head is aligned with your spine, looking slightly forward. Engage your core to stabilize your torso, and keep your hips level with a slight forward lean from the ankles to use gravity for momentum.

Visualization Tip: Imagine a string pulling your head upward, elongating your spine for better posture and breath control.

2. Foot Strike

Aim for a midfoot strike, where your foot lands directly underneath your center of mass. Avoid over-striding (putting down your foot too far in front of you), as it creates braking forces that slow you down and increase injury risk. A midfoot strike minimizes impact and maximizes energy transfer.

Drill: Practice barefoot running on grass to encourage a natural midfoot strike. Keep intervals short to let your body adjust to the improved mechanics.

3. Cadence and Stride Rate

An optimal cadence of 170-180 steps per minute minimizes ground contact time and lowers injury risk. You can tweak it a bit and slowly however, avoid artificially increasing your stride rate too much; it should be a natural outcome of your posture, skill, and biomechanics.

Cadence is influenced by posture, running skill, leg length, and velocity. The key is finding a balance between cadence and stride length to optimize speed without sacrificing efficiency.

Drill: Use a metronome app set to 170-180 beats per minute to help maintain a consistent rhythm. Start with short intervals and gradually increase as you adapt to the higher cadence.

4. Knee Drive and Leg Cycle

Focus on a smooth, controlled knee drive, keeping your movements efficient without unnecessary vertical motion. Proper knee drive helps maintain forward momentum and conserves energy during long runs.

Drill: Incorporate A-skip and B-skip drills to improve knee drive and leg cycle efficiency, helping build muscle memory for race day.

5. Arm Swing

Your arms play a vital role in maintaining balance and rhythm. Keep your arms bent at a 90-degree angle, swinging them naturally forward and backward. Avoid crossing your arms over the midline of your body, as it can disrupt forward momentum and waste energy.
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• Arm Position: Counter swing your arms in sync with your legs, maintaining a steady rhythm.
• Firm wrists - Relaxed Hands: Keep your wrists firm and your hands relaxed, as tension can lead to tightness in your upper body. Imagine holding something fragile to stay loose.

Drill: Practice arm walks by swinging your arms in a controlled motion while walking, ensuring that they stay within the correct forward-backward plane.

6. Breathing Technique: Locomotor Respiratory Coupling (LRC)

Breathing efficiently is key to sustaining energy throughout a run. The locomotor respiratory coupling (LRC) technique helps sync your breathing with your strides. For moderate-intensity efforts (zone 3), use a 3:2 breathing pattern (inhale for three strides, exhale for two). For higher intensity runs, switch to a 2:1 pattern for better oxygen delivery during faster strides.

Tip: Focus on diaphragmatic breathing to increase oxygen intake and maintain a steady rhythm, especially during longer races where fatigue can impact your form. You can also increase the effort by breathing in and out through the nose.

B. Refining Your Technique: Gravity and Elasticity

Running relies heavily on managing gravity and utilizing the body’s natural elasticity. Effective runners manage their center of mass and use the elastic energy stored in their joints, particularly in the feet, ankles, knees, and hips.

1. Elastic Loading & Recoil:

Engage the “triple springs” of your hip, knee, and ankle joints to absorb impact and release energy efficiently. This allows for better stride economy and reduces muscular effort.

2. The Role of Leg-Spring Stiffness (LSS)

Leg-spring stiffness (LSS) refers to how well your legs store and release energy during each step. Increasing LSS can enhance your body’s ability to rebound quickly after each step, making your stride more powerful and efficient.

Increase LSS: Strengthening the muscles and tendons with isometric holds and plyometric exercises can boost leg-spring stiffness, improving stride efficiency and reducing injury risk.

C. Visualization: Pushing the Ground Backwards

One effective mental cue is to visualize yourself pushing the ground backwards with every stride. This helps increase forward momentum while maintaining proper foot placement and reducing over-striding.

Benefits:

• Key benefit is the downward focus of the employed force - “popping” - emphasizing leg stiffness at impact, which reduces hip drop and energy dissipation
• Encourages a forward lean from the ankles, enhancing gravity’s role in propelling you forward and keeping the main part of your running cycle behind you to reduce braking.
• Increases stride length naturally by engaging the hamstrings and glutes.
• Reduces vertical oscillation, minimizing wasted energy and improving overall efficiency.

D. Addressing Biomechanical Limiters

There are several biomechanical limiters that can reduce running efficiency, especially after swimming and cycling. Reduced dorsiflexion (due to swimming) or muscle imbalances (e.g., between the soleus and gastrocnemius from cycling) can impact your running form. Analyzing these factors and working with a coach can help address areas that require specific conditioning or mechanical work, such as:

• Knee alignment and control
• Hip rotation and function
• Foot and ankle flexibility and strength

By addressing these limiters, you can run more efficiently and avoid injuries.

E. Conclusion

Running is not simply a learned skill - it is a primal movement that can be refined through attention to key mechanics. Focus on posture, cadence, foot strike, arm swing, and breathing to improve your running efficiency and prevent injuries. Incorporating these elements into your training will help you reach your full potential as a triathlete.

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:

A few months ago I shared a video of running rehab in the water, but it also thought me to focus more on my form. Water is about 800x denser than air, so there are many running techniques issues that immediately show when the water is pushing against you. You can apply some of the techniques in the water while you are learning them.

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

Mastering Cycling Technique for Triathletes: From Aerodynamics to Pedal Stroke Mastery

​Cycling plays a pivotal role in triathlon, where optimal technique can make the difference between a strong performance and struggling not only on the bike leg, but through the final run leg of the race. It is important to emphasize mastering individual components before combining them into a cohesive, efficient whole.

We will explore the critical aspects of cycling technique and drills to help engrain these skills into your muscle memory.

1. Body Positioning: Maximizing Stability and Aerodynamics

Aerodynamics directly affects your speed, and an optimal body position can help you go faster with less effort. For triathletes, maintaining comfort while staying aerodynamic is key to sustained performance.

How to Do It Correctly:

• Torso Angle: Aim for a 45-degree torso angle relative to your hips. This keeps you aerodynamic while preventing strain on your lower back.
• Elbow and Arm Position: Keep your elbows bent at 90 degrees, with your forearms parallel to the ground.
• Hip Stability: Ensure stable hips, flexing between 110-120 degrees, to maintain balance and prevent lower back fatigue.

Drill to Practice: Aerodynamics Intervals

• Practice holding the 45-degree torso angle during 5-minute intervals in an aero position.
• Gradually increase the time spent in the aero position, building comfort and stability.

​2. Pedal Stroke Efficiency: Mastering the Full 360-Degree Motion

Pre-Season - Mastering Swim Technique for Triathletes
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Swimming in triathlons requires mastering efficiency while conserving energy for the rest of the race. In this post, we'll guide you through the essential swim technique elements every triathlete should focus on, along with drills to improve each area. We’ll also incorporate proven methods from TriDot’s Pool School™ to fine-tune body position and kicking efficiency, setting you up for race day success.

Key Technical Focus Points

Efficiency in swimming revolves around four key areas:

1. Optimal Body Position to reduce drag,
2. Coordinated Breathing Techniques to conserve energy,
3. A Strong and Technical Catch and Pull for powerful propulsion,
4. A Balanced Kick for buoyancy and core stability.

Let’s break these down further:

1. Body Position: Achieve FASST™ Alignment

Body position is crucial to reducing drag and maintaining speed. Using the FASST™ system from TriDot Pool School, here’s how to perfect your alignment:

• Flat hand at entry: Your hand should enter the water smoothly, fingers-first, with minimal splash to reduce resistance.
• Arm stretched out: Fully extend your arm forward before starting the pull to lengthen your stroke.
• Shoulder rotated 45 degrees: Rotate your shoulders as your body rolls to increase reach and power.
• Spine and head aligned: Keep your spine straight and head slightly down to balance your position.
• Thumb to thigh—palm up high: Complete each stroke by brushing your thumb along your thigh, ensuring a full follow-through for maximum propulsion.

Visualization Exercise: On dry land, stand facing a wall and visualize reaching for the ceiling! When you extend upward, notice how you naturally lift on your tippy toes, rotate your shoulders, and engage your core. This visualization helps you connect all the movements in the pool. In the water, imagine reaching for the wall in front of you to maintain this alignment.

Drill: Superman Glide with FASST™ Focus
Push off from the wall, gliding in a streamlined position while practicing FASST™ principles. Perform 4 x 50m with long fins, focusing on achieving ideal body alignment with every stroke.

2. Breathing Technique

Smooth, efficient breathing maintains balance and rhythm, conserving energy over long distances. Improper breathing can disrupt your body position and create unnecessary drag.

Focus Points:

• Breathe out underwater: Slowly exhale bubbles while your face is submerged, then finish exhaling just before turning to breathe. By blowing all the air out before inhaling, you create a negative pressure in your lungs, which facilitates faster airflow when breathing in  with less effort.
• Minimal head movement: When you turn to breathe, rotate your head just enough to clear the water, keeping your body in alignment. Bilateral breathing is preferred for triathlons, but unilateral breathing drills can help refine your technique on both sides.

Drill: Unilateral Breathing Drill
Swim 4 x 100m, breathing on one side per length, then switching sides each lap. This helps balance your technique on both sides, preparing you for bilateral breathing.

3. The Catch and Pull

The catch and pull generate the forward propulsion needed for a strong swim. Focus on catching the water with a high elbow and pulling your body past your hand.

With a high elbow catch the elbow remains higher than the hand during the pull phase. This position allows the swimmer to engage more surface area of the forearm and hand to pull more water, maximizing propulsion. As the swimmer moves through the pull phase, the "power diamond" forms when the forearm, hand, and upper arm resemble a diamond shape under the water. This shape ensures the swimmer applies consistent and efficient pressure, allowing them to propel forward with greater force while reducing drag engaging more of the larger back muscles instead. The bending of the elbow also allows to reduce the moment of force on your shoulder reducing the odds of getting injured.

Visualization Exercise: Over the Barrel:
Visualize catching the water by "reaching over a barrel" with a high elbow. The high elbow creates more leverage and reduces drag during the pull.

Moving the the hand in a straight line, shoulder width apart, parallel to the body towards the hip is the most efficient way to propel yourself forward. By keeping the pull close to the body, the swimmer channels more force directly into forward motion, reducing lateral movements that can cause inefficiency. This straight-line path also allows for consistent water pressure on the forearm and hand, ensuring that each stroke pushes the maximum amount of water backward, translating into better propulsion with less energy wasted.​

Visualization Exercise: Train Tracks
Imagine swimming over train tracks parallel to your shoulders, with your hands grabbing the track and pulling yourself forward, straight along those lines. Keep your strokes narrow and efficient, focusing on straight pull-throughs.

The recovery is a very important part of the preparation of the hand entry and optimal catch. Make sure you elbow drives forward first with a loose wrist in a linear motion from hip to front entering the water shoulder width apart (10 and 2 o'clock). 

Visualization Exercise: Paint the Rails
Consider holding a brush in your hands and painting the train rails you have just grabbed on to. Your fingertips barely touching the surface of the water. Enter the water with your fingertips first where your wrist is supposed to be at full extension.

Drill: Sculling Drill
This drill helps refine your catch by building awareness of water pressure on your hands. Perform 4 x 50m, focusing on small, controlled hand movements and proper elbow positioning.

4. Kick Efficiency

Your kick should support your body’s buoyancy and help balance your stroke, while minimizing energy expenditure.

Focus Point: Maintain a small kick amplitude (20-30 cm), with stiff legs moving from the hips and relaxed ankles. This keeps your legs closer to the surface, reducing drag.

Visualization Exercise: 1-2-3 Waltzing
Use your kick as a metronome. Imagine a waltz rhythm of 1-2-3. On "1," kick one leg down while initiating your catch into the pull and push on the same side. On the opposite side, start the hand entry and forward thrust. This coordination helps you synchronize your upper and lower body movements. On 2 and 3 the initial side will move into recovery, while the opposite side will glide and prepare the catch. A complete cycle turns into a 6-beat kick, or focus only on the 1's for a 2 beat kick.


Drill: 1-2-3 Waltzing Drill
Swim 4 x 50m, focusing on timing your kick with your stroke in this 1-2-3 rhythm. This drill synchronizes your legs and arms for a more balanced stroke.

5. EXTRA: Open Water Skills

The unpredictable nature of open water swimming makes strong sighting and navigation skills essential.


Focus Point: Regularly practice sighting, lifting your head just enough to spot landmarks while maintaining your form. This skill is critical in open water races. Try to prepare your swim by evaluating which larger landmarks you will target. Don’t forget you can sight forward, sideways to shore, your position to other swimmer, angles to the sun, sometimes even based on under water sand ripple patterns.

Drill: Sighting Drill
Incorporate sighting every six strokes during a swim. Perform 4 x 100m, sighting regularly while maintaining your stroke rhythm.

Conclusion

Mastering your swim technique is about breaking down each component - body position, breathing, the catch and pull, kick efficiency, and open water skills - and then putting them back together into one cohesive movement. By focusing on these key elements and practicing targeted drills, you'll build a more efficient stroke and see faster swim times come race day.

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:

• Visualization is the most effective and efficient way to train. While you are thinking about the right technique, even on dry land, the muscle memory is reinforced, allowing you to train even out of the water. The strongest visualizations coordinate multiple technical elements in a simple idea.
• Ask us for a virtual video analysis or to join the Tridot Pool School nearest to you.

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

Optimizing Nutrition and Hydration for Training and Racing: A Comprehensive Guide with considerations for Weight Loss

In the world of sports science, the intricacies of nutrition, hydration, and fueling are critical to maximizing performance during both training and competition. Understanding how these elements interconnect is essential for athletes looking to optimize their performance while also integrating opportunities for weight loss.

This guide will explore the nuanced differences between fueling for training and racing, provide insights into hydration strategies, and outline how to balance these with weight loss goals.

1. The Foundations of Nutrition for Athletes

Nutrition forms the bedrock of athletic performance. For athletes, the primary objectives are to:

• Provide sufficient energy for training and competition.
• Support recovery processes.
• Maintain overall health and immunity.
• Achieve or maintain optimal body composition.

The main macronutrients include carbohydrates, proteins, and fats, vital for these objectives:

• Carbohydrates: The body's preferred source of energy, particularly during high-intensity exercise. They fuel both training sessions and races.
• Proteins: Essential for muscle repair and growth, proteins are crucial post-training and post-race to support recovery.
• Fats: A valuable source of energy during lower-intensity efforts and long-duration activities. Fats also support hormone production and cellular health.

Besides the macronutrients, the micronutrients Iron and vitamin D3 are specifically important. Iron supports the exercise metabolism of the athletes through the transportation of oxygen in the blood and the muscles, while vitamin D3 helps maintain bone health, muscle function and your immune system.
 
2. Hydration: The Underestimated Performance Driver

Hydration is often overlooked but is just as important as nutrition. Dehydration can significantly impair performance, reduce cognitive function, and increase the risk of heat-related illnesses.

Key hydration principles include

• Pre-Training/Race - Pre-loading: Ensure you are well-hydrated leading up to your session or race. Aim to consume 500-600 ml of fluid about 2-3 hours beforehand with +/- 750mg of electrolytes (mainly sodium)
• During Training/Race: The intensity and duration of the activity will determine your fluid needs. For activities lasting over an hour, aim to drink 150-250 ml of fluid every 15-20 minutes. Electrolyte-rich beverages are particularly beneficial during long or intense sessions. Performing a sweat test under similar conditions as you are expected race, can help you finetune the exact hydration needs.
• Post-Training/Race: Rehydration is key to recovery. Replace fluids lost during exercise by drinking 1.5 times the amount of fluid lost (typically measured by weighing yourself before and after exercise).

Sodium/Electrolytes

Sodium is the most abundant electrolyte in the extracellular fluid (the fluid outside of cells) and plays several critical roles:

• Fluid Regulation: Sodium helps regulate the amount of water in the body by controlling fluid balance between the intracellular and extracellular environments.
• Nerve Impulse Transmission: Sodium is essential for generating and transmitting electrical signals in the nervous system.
• Muscle Function: Sodium is involved in muscle contractions, including those of the heart.

Sweat contains between 0.9 and 2.1 grams of sodium per liter. Sodium plays a role in thermoregulation - the body's ability to maintain an optimal temperature during exercise. By helping to regulate fluid balance, sodium supports the body's cooling mechanisms, such as sweating, thereby aiding in temperature control during intense physical activity.

3. Fueling for Training: The Role of Periodization

Training is a period of preparation where the primary goal is to build fitness, strength, and endurance. Nutrition and fueling during this phase should be periodized - adjusted according to the intensity and volume of training.

Fueling strategies for training
High-Intensity Days: Prioritize carbohydrate intake on days with intense or long-duration training sessions. Aim for 6-12 grams of carbohydrates per kilogram of body weight to maintain glycogen stores.

• Low-Intensity Days: On lighter training days, reduce carbohydrate intake slightly and focus more on protein and fat to support muscle repair and overall health.
• Recovery Nutrition: After each session, consume a mix of carbohydrates and protein (e.g., a 3:1 ratio) within 30 minutes to kickstart the recovery process.

Weight Loss Integration
During training, focus on creating a slight caloric deficit on low-intensity or rest days. This can be achieved by reducing carbohydrate intake and focusing on lean proteins and healthy fats. Avoid aggressive caloric restriction on high-intensity training days, as it can impair performance and recovery.

4. Fueling for Racing: Precision and Timing

Racing demands a different approach compared to training. The focus shifts from building fitness to delivering peak performance on the day. Carbohydrate loading, strategic hydration, and precise timing of nutrition become crucial.

Fueling strategies for racing

• Carbohydrate Loading: 24-36 hours leading up to a race, increase carbohydrate intake to 8-12 grams per kilogram of body weight. This helps maximize muscle glycogen stores, providing sustained energy during the race. Focus on breakfast and lunch for the highest carb consumption.
• Pre-Race Meal: Consume a carbohydrate-rich meal 3-4 hours before the race. A smaller, easily digestible snack (e.g., a banana or an energy bar) can be consumed 60-90 minutes before the start. Keep
• During the Race: For events lasting longer than 60 minutes, aim to consume 60-80 grams of carbohydrates per hour. This can be in the form of energy gels, sports drinks, or chews. As you gain experience you can increase further to 100-120 grams. Make sure your carbs are a combination of glucose and fructose to maximize the uptake in the body and always add hydration to allow for carb absorption.
• Hydration: Maintain hydration with electrolyte-rich drinks during the race. Avoid overhydration, which can lead to hyponatremia, a potentially dangerous condition caused by low sodium levels.

Weight Loss Considerations
Weight loss should not be the focus during race week or on race day. Attempting to lose weight during this time can negatively impact performance. Instead, the focus should be on optimizing energy availability and recovery. Weight management efforts can resume in the post-race phase when training intensity is reduced.

5. Balancing Weight Loss with Performance

Weight loss and performance are often viewed as conflicting goals, but with careful planning, they can be integrated successfully. The key is to periodize your nutrition - eating more on heavy training days and less on lighter days - while ensuring that any calorie deficit does not impair your training quality or recovery.

Strategies for integrating weight loss

• Timing: Focus on weight loss during off-season or low-competition phases. Avoid aggressive weight loss during peak training or race periods.
• Nutrient Density: Choose foods rich in vitamins, minerals, and fiber to ensure satiety and adequate nutrient intake even with reduced calories.
• Strength Training: Incorporate resistance training to preserve lean muscle mass during weight loss, which helps maintain metabolic rate and performance.

6. Conclusion

Successful athletes know that nutrition, hydration, and fueling are not one-size-fits-all. These elements should be tailored to the specific demands of training and racing, with an eye on overall performance and health. By understanding the differences between training and racing nutrition, and by integrating weight loss strategies where appropriate, athletes can optimize their performance and achieve their body composition goals without sacrificing their hard-earned fitness gains.

Key Takeaways

• Training Nutrition: Focus on periodization with a balance of macronutrients, adapting intake based on the intensity and duration of workouts. Incorporate weight loss strategies during lower-intensity phases.
• Racing Nutrition: Prioritize carbohydrate loading, precision in pre-race meals, and strategic fueling during the race. Post-race, refocus on recovery before returning to weight management goals.
• Hydration: Maintain hydration before, during, and after training and racing, adjusting fluid intake based on individual needs and environmental conditions.

• With these strategies, athletes can fuel their bodies effectively, optimize their training and racing performances, and achieve their weight loss goals in a balanced and sustainable manner.

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:

Consider the environmental conditions during racing to adapt your fueling and hydration. In hot and humid weather, you need to increase carb intake, electrolyte and hydration to keep the body functioning properly.

From experience during my Ironman in Kona, I have learned that sodium is a critical comping of your hydration strategy. With increased sweat rates, hydration alone is not sufficient to replenish the body.

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

Fasting for High-End Executives and Executive Athletes: A Comprehensive Guide

Fasting has gained popularity for its potential health benefits, including weight management, improved metabolic health, and increased longevity. However, its implementation, especially for high-end executives and executive athletes, requires careful consideration due to unique lifestyle demands.

This guide outlines the types of fasting, benefits and the downsides, general guidelines, and specific recommendations for executives and executive athletes.

Types of Fasting

Not all fasting is created equal or has the same process and execution. Understanding different fasting methods is crucial as each has its process and the suitability depends on personal and professional circumstances. Here are a few alternatives to consider:
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1. Time-Restricted Eating (TRE): Consuming all daily calories within a specific time window (e.g., 8 hours) and fasting for the remaining hours. A common TRE schedule is 16:8 (16 hours fasting, 8 hours eating).
2. Alternate-Day Fasting (ADF): Alternating between days of normal eating and days of significantly reduced calorie intake or fasting.
3. 5:2 Diet: Eating normally five days a week and significantly reducing calorie intake on two non-consecutive days.

Benefits and Downsides of Fasting

Fasting can offer various health benefits, but it also comes with potential downsides. Understanding these will help you decide which type of fasting will work for you, when to implement it and how to execute it. This section provides a balanced view to help you weigh the pros and cons.

Benefits:

• Weight Management: Fasting helps control calorie intake, which can aid in weight management.
• Metabolic Health: Improved insulin sensitivity, reduced inflammation, and better lipid profiles contribute to overall health.
• Mental Clarity: Many people report increased focus and reduced decision fatigue during fasting periods.
• Fat Adaptation: For athletes, fasting can enhance the body's ability to use fat as a fuel source, which is beneficial in endurance sports.

​Downsides:

• Energy Deficiency: Inadequate calorie intake can lead to decreased performance, muscle loss, and compromised recovery.
• Nutrient Deficiency: Restricted eating periods may make it challenging to meet the high nutrient demands, especially for endurance athletes.
• Impact on Performance: Some individuals may experience decreased energy levels, particularly if fasting interferes with training schedules.
• Hormonal Imbalances: Fasting can affect hormonal regulation, impacting stress levels, metabolism, and overall health.

General Fasting Guidelines

These guidelines provide a framework to help individuals incorporate fasting into their daily lives while minimizing negative effects:
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1. Choose a Fasting Method: Select a fasting method that aligns with your lifestyle and is sustainable in the long term.
2. Plan Eating Windows: Align eating windows with work and social commitments to maintain flexibility and consistency.
3. Focus on Nutrient Density: Prioritize nutrient-dense meals during eating periods to meet macronutrient and micronutrient needs.
4. Stay Hydrated: Drink plenty of water throughout the day to maintain hydration, especially during fasting periods.
5. Monitor and Adjust: Regularly assess how fasting affects your energy levels, performance, and overall well-being, and adjust as needed.

Recommendations for Executives

Executives need a tailored approach to fasting that fits within their demanding schedules and supports their professional responsibilities:
​

• Start Gradually: Begin with a mild fasting regimen, such as the 16:8 Time-Restricted Eating (TRE) method. This involves fasting for 16 hours and eating during an 8-hour window. This method can easily fit around work schedules, allowing for lunch and dinner meetings.
• Align Fasting with Daily Routine: Schedule your eating windows to coincide with the most social and professional engagements, such as business lunches or dinners. This reduces the impact of fasting on your social and work life.
• Plan Meals Strategically: Focus on nutrient-dense meals that provide sustained energy and mental clarity. Include a balance of proteins, healthy fats, and complex carbohydrates to maintain energy levels throughout the day.
• Hydrate Adequately: Ensure you drink plenty of water during fasting periods. Staying hydrated can help prevent fatigue and maintain concentration.
• Monitor and Adjust: Keep track of how fasting affects your productivity, mood, and energy levels. Be willing to adjust the fasting schedule based on your observations, especially during periods of high work stress or travel.
• Incorporate Flexibility: Allow for flexibility in your fasting schedule to accommodate unplanned work events, travel, or social activities. This flexibility helps maintain a sustainable fasting practice without feeling overly restricted.
• Consult with a Nutritionist: Seek advice from a nutritionist to ensure your fasting plan is nutritionally balanced and suited to your specific health needs and lifestyle.

Recommendations for Executive Athletes

For executive athletes, fasting must be carefully integrated with training regimens to optimize performance and recovery:
​

• Align Fasting with Training: Schedule fasting on rest or light training days to prevent energy deficits during intense workouts.
• Pre- and Post-Training Nutrition: Ensure adequate intake of carbohydrates and proteins around training sessions to support energy levels and recovery.
• Focus on Recovery: Emphasize nutrient-rich recovery foods during eating windows to aid muscle repair and replenish nutrient stores.
• Consult Professionals: Work with nutritionists and healthcare providers to tailor fasting practices to specific athletic and health goals.

Conclusion

Fasting can offer significant benefits for both physical health and cognitive performance, making it a valuable practice for high-end executives and executive athletes. However, it requires careful planning and individualization to ensure it supports, and doesn’t hinder, performance and well-being. By choosing the right fasting method, aligning it with personal and professional commitments, and focusing on nutrient-rich diets, individuals can optimize their health and performance in both the workplace and athletic arenas.

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:

It is important to see fasting as a complementary tool to your training. Understand why you implement it, what the impact is and when you want to use it.

• It can be useful in the off-season for weight control
• Sometimes, fasting cardio can be great in pre-season build periods to focus on zone 2 fat burning efficiency
• But make sure you do not use it during high workload periods or before high intensity training sessions, in order not to jeopardize your training or health. Similarly, as an executive, avoid during peak sales seasons or earnings report periods.

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Buying and setting up the right bike, in the right way:
​A Comprehensive Guide

Buying and setting up your bike correctly is crucial for comfort, efficiency, and injury prevention. Whether you ride a road bike or a triathlon bike, following these steps will help you achieve a better fit. Here’s a step-by-step guide inspired by professional bike mechanics and bike fitters.

Purchasing Bike and Shoes

Some elements of your bike can’t just easily be adjusted. These are things you need to consider when you purchase your bike:

• The size of the frame will depend on your height, as well as the sport and bike type you are looking for. The frames size defines the top tube length, stack, seat tube length and reach.
• Different brands also have slightly different ratios and angles of their frames, so sizes might not coincide with other brands, if you are looking to switch to a new model.
• Triathlon bikes typically have a smaller frame than road bikes for a given height, as they are more aggressively tuned.
• Also consider the width of the handlebars as these should be based on your shoulder width.

Most brands have clear guidelines for sizing based on average body types. If you are in the middle of those categories, there should be not much to worry about. However, if you tend to cross different size patterns, you might want to try them out before purchasing, if possible. One option could be to rent for a day.  Also, the frame size depends on the type of rider you are, whether you are looking for comfort or competitiveness.

Aerobars: For triathletes the aerobars might be more important than the handlebars. Don’t forget that for triathletes the position is slightly less aero and aggressive than for pure time trial performance. This extra comfort improves the transition to running. It is up to the athlete to determine the right mix of aero and comfort for optimal total performance.

• Stack height is the height from the bottom of the handlebars to the top of the aero bars. This is largely influenced by the length of your upper arms and the aggressive angle of your upper body. Typically, this is between 5 – 10 cm.
• Aero Bar Angle: the angle depends on the brand, but more recently high angles have been seen in the professional scene.
• Aero Bar Spacing is the space between your two aerobars and is mainly affected by shoulder width, shoulder mobility and comfort. Typically, they are between 3 and 12cm.
• Aero Bar Length is the distance from the front of your handlebars to the end of your aerobars and depends on the length of your forearms. Typically, they are below 30cm.

Remember that if you are adding setup aerobars on a road bike, your saddle height and setback might have to be adjusted to be comfortable. Ideally, the angle between your shoulders and upper arm should be 85-90 degrees (maximum 2cm behind the elbows) when resting your elbows in the aerobar pads.

Note that the setup of handlebars and aero bars can significantly depend on your core strength, allowing you to have a more competitive position.

Professional setup

Of course it is always better to have a professional setup your bike, but this can set you back a few hundred euros or dollars. There are a lot of options, so we will give you some guidance below:
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1. Retül Fit is probably the most well known and utilizes advanced 3D motion capture technology to analyze rider's movements dynamically and in real-time. It provides a comprehensive and detailed fitting report that helps in optimizing bike fit. The system is very precise, leading to improved rider comfort and performance, but can take a lot of time to execute the protocol and is quite expensive.
2. BG Fit (Body Geometry Fit) uses a more holistic approach to bike fitting by incorporating a physical assessment of the rider’s flexibility, strength, and overall physical condition. It may not provide as much quantitative data as some other systems, relying more on the fitter’s expertise and experience.
3. Guru Fit System is fully automated, allowing for easy and quick adjustments during the fitting process. It is highly customizable and user-friendly, making it accessible for both fitters and riders. It is quite expensive and limited to specific fit bikes, which might not cover all rider needs.
4. F.I.S.T. (Fit Institute Slow Twitch) is specifically designed for triathletes and time-trialists, focusing on achieving optimal aerodynamic positioning. It provides detailed protocols and guidelines that help in achieving a precise and effective fit for these specific disciplines. However, because the system is so specialized it is not for most general road cyclists or mountain bikers. 

Conclusion

Setting up your bike at home can be a rewarding process that enhances your cycling experience. While professional bike fitting is always recommended for precision, following these steps can get you started on the right track. Remember, the key is to make small adjustments and listen to your body’s feedback.

For more in-depth tips and personalized advice, don't hesitate to consult with your coach or a professional bike fitter.

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:

When starting to compete in sprint and olympic distance triathlons, a basic setup of your road bike by the mechanic at the bike store might be the right way to go. The time on the bike is shorter and does not involve aerobars. However, as soon as you evolve to half and full distance triathlons, I highly recommend a professional fitting. The expense is worth it and will make your life so much more comfortable, not only on the bike in training and racing, but also off the bike and into the run.

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How to Qualify for the Ironman World Championship
​
The Ironman World Championship is held in Kona, Hawaii, and more recently, Nice, France. It is the ultimate goal for triathletes worldwide. But just as Rome was not built in a day, nor is qualifying an easy feat. Luckily, you don’t have to build Rome if all roads lead to it. Equally so, there are several ways to reach your objective depending on your athletic performance, persistence, luck, wallet and many others.

Here are the top 10 ways you can qualify for this prestigious event, along with additional details to help you on your journey and some bonus options as well:

1. Standard Age Group Qualification

Let’s start with the most difficult one and best known. Age group triathletes can compete in any of the full-distance Ironman races globally, where slots are allocated based on the number of participants in each age group, by gender. Only the top finishers in their respective categories earn the coveted slots.

There are currently 42 races on the agenda for 2025, but that is continuously updated. It’s good to know that some races have more slots than others, and other races are less competitive than others due to location or season. Also, if you are just outside of the scope of the winners, stay tuned for the roll-down because depending on the time in the season, the people who won might already have a slot. And that means, the slot goes to the next in line – IMPORTANT: you must be present at the ceremony to accept a roll-down slot. Pick the best race option for you and talk to your coach for advice.

At the extreme, age groupers that won their age group in the previous World Championship automatically get invited for the following year. For more details, visit the Ironman official page.

2. Ironman 70.3 Events

Certain Ironman 70.3 races, such as those in Western Australia, Hawaii, Luxembourg, and Lubbock, Texas, offer qualifying slots by gender for age-group and handcycle athletes. These events are a great alternative for those who excel in shorter distances. More information can be found on the Ironman website.

3. Extra Women’s Slots

In 2023, Ironman started splitting up the men and women’s World Championship between Kona and Nice. As there was a lack of female interest at first they provided additional slots to female athletes branded “Women for Tri” at designated events, encouraging greater female participation in the World Championship. These slots are awarded after the standard age group slots. Last year there were 17 events which supported the project.

Besides the full distance slotes, there is also an extra incentive for the Top five female finishers in selected Ironman 70.3. These slots require validation through additional races and do not roll down. For detailed information, visit the Women for Tri page to check out the latest opportunities.

4. Legacy Program

Athletes with loyalty and persistence also stand a chance to join. You must have completed a minimum of 12 full-distance Ironman races, over 12 years or more years, with the most recent finishes in the last two years, before application and a accepted registration to an event (of the year of application). For athletes facing financial hardship, the Ironman Foundation offers a grant program to help cover the cost of entry fees and travel expenses to the World Championship.

People who have already had the chance to participate in the World Championship are excluded. Learn more about the Legacy Program.

5. Ironman Exclusive Challenge – formerly known as Executive Challenge (XC)

This VIP program offers 25 slots for Kona but has been known to exceed this number if age group qualifiers are low. The XC group is a separated group in the competition with the elected Ironman races throughout the year. The odds are significantly higher to make the qualification.

Although it is much more expensive than the standard offering, it does offer additional VIP perks and services which enhances the experience from shuttles, bike setups, race support and VIP treatment for their families. Find out more on the Ironman XC page.

6. Ironman Foundation Auction

Whoever has the money and will, can find a solution with Ironman. Tied into the Ironman Foundation for a good case, slots are auctioned starting at (USD) $25,000, and typically selling for $35,000 to $65,000. The good news is that it is tax-deductible. For auction details, visit the Ironman Foundation page.

7. National Federations

Some national triathlon federations have agreements with Ironman to allocate slots to top athletes based on national rankings and performances. Check with your national federation to learn more, the list includes (but is not limited to): USA Triathlon, Triathlon Australia, British Triathlon Federation, Triathlon Canada, Deutsche Triathlon Union, Triathlon New Zealand.

8. All-World Athlete Program

Top-ranking athletes in the Ironman All-World Athlete (AWA) program can receive invitations based on their performance across Ironman events throughout the year. AWA is a tally of your best performances over the year, so it does not depends on a single race, but the overall level of performance and the number of races. If you are Top 10 contender, but can’t make the podium, this might be your way in. Visit the AWA page for more details.

9. Social Media Contests and special events
​
Ironman occasionally holds social media contests, offering slots to winners who showcase their training journeys and inspire the community. Follow via:

• Facebook: IRONMAN
• Instagram: @ironmantri
• X: @IRONMANtri
• Linkedin: IRONMAN

Unique events or promotions introduced by Ironman may offer bonus slots. Stay updated with Ironman’s official announcements for such opportunities. More information can be found on the Ironman website.

10. Hawaii Resident Drawing

Fifteen slots are allocated to Hawaii residents through a lottery system, encouraging local participation. Maybe this option is all you need as motivation for that long-desired move to Hawaii.

More: Besides that, Ironman also

• Has an additional draw for 5 Physically Challenged Athletes,
• Has dedicated slots for Active-Duty Military personnel and veterans
• Collaborates with universities to invite student-athletes
• Allocates slots to charity programs, blending athletic ambition with philanthropy
• Extends wildcards for notable athletes, celebrities and influencers
• Invites athletes with extraordinary personal journeys 2022 stories.

Conclusion:

By understanding and exploring these various qualification paths, dedicated athletes can achieve their dream of competing in the iconic Ironman World Championship races in Kona or Nice. Note that the list is a only a sample representation, and at any time the Ironman organization may add, remove or alter qualification guidelines. The Ironmen website and your coach are your best bets to stay in the know.

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 GLENN: 

To increase your chances of getting to Kona, it's not just about training hard — it’s about racing smart. Be strategic in selecting your race:

Choose the right time of year: Opt for races when others might not be fully prepared or have already secured their Kona slot. Early-season or late-season races could offer you an edge.

Race in regions with less competition: Look into races in Asia or Eastern Europe, where athlete fields tend to be smaller. Lesser-known locations can boost your chances compared to popular races in North America or Western Europe.

Select a course that suits your strengths: If you’re a lighter athlete, go for hilly courses that play to your climbing abilities. Stronger athletes may find flat courses better suited for them.

Explore newer or less popular destinations: Consider races in emerging triathlon destinations like Kazakhstan or other off-the-beaten-path locations where the competition pool may be smaller.

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.”

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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!

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