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Recovery kit 5 tools to help you recover quicker from your workouts

220 triathlon 3 weeks 5 days ago
Dont let injury or DOMS stall your training Here are five bits of kit thatll help you recover from tough workouts so you stay fresh and able to train strong during 2019

Beet juice, an evidence-based aid for athletes

Triathlon Magazine Canada 3 weeks 5 days ago

Athletes from the beginning of time have explored numerous avenues to get a performance edge – legally and illegally. One popular aid in recent years has been beet juice. What’s so special about beet juice? The nitrates it possesses.

In 2007, researchers from the Swedish School of Sport and Health Sciences found that cyclists and triathletes supplemented with sodium nitrate had a lower oxygen demand when they worked out when compared to placebo (salt pill).

Researchers in the sports science field then began testing food sources (beets and leafy green vegetables) high in nitrate to explore their effects on performance.

Nitrate on its own does little. But when consumed in the diet, nitrate is then converted into nitric oxide in the gut. Once in the muscle, nitric oxide can improve muscle contraction efficiency and energy generation by mitochondria. Both could contribute to the lowered oxygen cost of exercise. Nitric oxide is also a known vasodilator, which improves oxygenated blood transport from the heart to muscles.

After many experiments on mainly endurance athletes, researchers concluded that beet juice supplementation lowers the oxygen demand of exercise and improves performance. Beet juice was found to be the most effective when consumed two to three hours before training. A cup of beet juice equates to roughly 300 milligrams of nitrite. Studies prove that consumption of 300 to 500 milligrams of dietary nitrate led to a 1 to 3 percent improvement in performance — significant enough for a competitive edge. Note: beet juice is high in oxalates – naturally occurring substances that form crystals in your urine.

Although solid vegetables aren’t usually used in these studies, they can be effective too. Beetroot and spinach contain about 250 mg of nitrate per 100 grams.

The post Beet juice, an evidence-based aid for athletes appeared first on Triathlon Magazine Canada.

What are contaminated supplements?

Triathlon Magazine Canada 3 weeks 6 days ago

— by Daniel Clarke (long course triathlete and F2C Nutrition athlete)

Contaminated supplements are one of the things that used to keep me up at night. I feared that the whey protein I used was spiked, or my salt caps didn’t just have salt. After becoming better educated on the nutrition industry, I’m really excited to be working with F2C Nutrition this season. They are one of the few companies that meets the highest standards when it comes to product quality. I recently had the opportunity to catch up with Greg Cowan, President and CEO of F2C, to ask him all my nutrition-related questions.

For this video, I’ll explain what contaminated supplements are, and how it happens.

This is the first video in a series that are all nutrition related.

If you want to try any F2C product (which is tested by the strictest standards, Informed Sport) you can use the promo code DANIEL15 to save 15%.

Supporters: Dare2Tri, Skechers Performance Canada, Triathlon Ontario, STAC Performance, F2C Nutrition

Instagram: https://www.instagram.com/danieljclarke/

Blog (and race reports): http://ifnotyouthenwho.ca/

Strava: https://www.strava.com/athletes/7329576

Email: daniel@krokadero.com

The post What are contaminated supplements? appeared first on Triathlon Magazine Canada.

Super League Triathlon What it is how it works and why its taking over the tri world

220 triathlon 3 weeks 6 days ago
Elites love it Agegroupers rave about it And the crowds cant get enough of it Welcome to the world of Super League Triathlon which is slowly transforming the way we race and watch triathlon Elizabeth Barrett explains all you need to know

12 podcasts to tune into

Triathlon Magazine Canada 3 weeks 6 days ago

Podcasts are an excellent way to get information and stay entertained when commuting or training. Here are 12 suggestions for podcasts on triathlon, training and healthy living:

Purple Patch Podcast

Hosted by Matt Dixon, triathlete, author and founder of Purple Patch Fitness, Dixon shares interviews with amateur and professional athletes and discusses topics such as nutrition and recovery. He coaches several professional triathletes including Chelsea Sodaro and Sam Appleton.

Triathlon Swimming with Tower 26

If your resolution for 2019 is to become a better swimmer, you must subscribe to this podcast. Gerry Rodrigues and Jim Lubinski discuss several topics related to swimming such as When to introduce a change of technique into your swimming style or How to optimize your swimming in Kona.

Kona Kamps

Hosted by Carla McKay and Angela Naeth, the two interview age-group women in Ironman-distance races around the globe and share training, recovery, coaching and nutrition tips.

Photo: Pearl Izumi and iracelikeagirl

Taren Triathlon Podcast & Triathlon TrainiASK

You’ve probably heard of Taren Triathlon. He’s everywhere! On Instagram, Facebook, Youtube, and now he has not one, but two podcasts: the Taren Triathlon Podcast and the TrainiASK Triathlon. In his podcast the Taren Podcast Triathlon he has interviews with professional triathletes, amateur triathletes and other personalities in the world of triathlon. In his podcast Triathlon TrainiASK, he answers questions from the audience. Each episode has a duration of fewer than 10 minutes.

Babbittville Radio

You probably know all Bob Babbitt. He is the co-founder of Competitor Magazine and the Challenged Athletes Foundation. He has been present at all Ironman world championship events since 1980 and knows pretty much everything about triathlon. Each episode has an average duration of 40 minutes and includes chats with professional triathletes or other personalities from the world of triathlon.

The Rich Roll Podcast

Rich Roll has participated in several Ultraman events, but his podcast channel has little to do with triathlons. The Rich Roll Podcast is focused on health and wellness. He talks to athletes like Alex Honnold and David Goggins, as well as experts in the health and wellness field.

The Dr. Greg Wells Podcast

Known to most Canadians for his “Superbodies” segment during the 2010 Vancouver Olympics, Dr. Greg Wells hosts a podcast to share the latest in research to help you live a high-performance life. Dr. Wells and his guests provide simple, but transformative strategies to boost your mental and physical health, advance your career and upgrade your life.

The Triathlon Preview Show

Who will win in Kona this year?

Zach Miller and Emily Cocks discuss the triathlons that will take place and give predictions about the winners of these races.

YogiTriathlete Podcast

Jess and BJ Gumbowski are two triathletes and yogis who share their passion for sport and well-being. They have great energy and are always positive. This is the podcast you need if you feel a little discouraged or unmotivated.

WITSUP women in triathlon

WITSUP is much more than a podcast. It’s a media platform (website, videos and podcast) dedicated solely to women’s triathlon. WITSUP was created to offer more visibility to women in the world of triathlon. In their podcast, they talk with professional triathletes, and on their website, we find articles on training, nutrition and more.

Podcast du Triathlete

Antoine Desroches and JP Leclerc host a podcast in French dedicated mainly to the world of triathlon, but also the world of endurance sport. They do interviews and discuss news in the world of triathlon.

Antoine Desroches

Finding Mastery: conversations with Michael Gervais

Dr. Michael Gervais is a psychologist specializing in high performance. He works with top athletes like Felix Baumgartner who jumped out of space, players from the Seattle Seahawks (NFL), as well as musicians, artists and CEOs from big companies. Gervais talks to people who perform at a high level to better understand how they perform at this level and how they handle the pressure.

The post 12 podcasts to tune into appeared first on Triathlon Magazine Canada.

Adding variety to your race schedule

Triathlon Magazine Canada 3 weeks 6 days ago

Before getting into triathlons, many of us came from other sports, such as hockey, soccer and baseball. Some of us then found running, cycling or swimming, and then came upon triathlons. Although many of us may now see ourselves first as triathletes, that doesn’t mean you should just do triathlon races. Dedicating portions of your year to training for a non-triathlon event can benefit you mentally and physically.

Age group athletes at the start of the 2017 Ironman 70.3 World Championship.

Related: Triathletes winning spring road races

The winter is a great time to dedicate time to your swim. Entering a Masters swim meet or doing an indoor triathlon can give your winter training some added motivation.

Early in the year (spring), a quick 5K or an early season half-marathon can give your training focus between March and May. And because these events come well in advance of the triathlon season, you can invest quality training time into the run. Road races also help you get into the racing mindset.

Related: Break out of winter with a 5K road races

As the month June approaches, triathlons begin to ramp up across Canada, but that doesn’t mean you have to contain yourself to just the standard triathlon. Multisport events across Canada offer a variety of events, including duathlons, aquathlons, aquabikes, relays and cross triathlons. These other events can add variety to your season and help you focus on different aspects of a triathlon.

2017 World Multisport Championships in Penticton, BC.

Related: Triathlete to duathlete: Why you should do a duathlon

Emphasizing one specific discipline for a shorter period of time and having a race to focus that training on can help you realize your potential. Furthermore, by deemphasizing those two other disciplines, you can give those sport-specific muscles – and your mind – a welcome break.

Related: So close, but so far

This story was inspired by Kevin Heinz’s “Achieving Training and Racing Balance” in the March/April 2019 issue of Triathlon Magazine Canada

The post Adding variety to your race schedule appeared first on Triathlon Magazine Canada.

How can I prevent my toenails falling off from running

220 triathlon 4 weeks 44 min ago
Toenails dropping off is a common complaint for runners Run coach Scott Findlay explains how running damages the toenail leading them to come off and what you can do to prevent it

Swimminginduced pulmonary edema what it is and what to do if it occurs

220 triathlon 4 weeks 3 hours ago
Cardiac surgeon Lawrence Creswell explains what swimminginduced pulmonary edemaoedema SIPE is and what you can do if youre prone to attacks when swimming

Mountain biking versus road cycling Which is best for developing bike speed and strength

220 triathlon 4 weeks 4 hours ago
Nik Cook explains the benefits of mountain biking versus road cycling for those looking to develop speed and strength

So close, but so far

Triathlon Magazine Canada 1 month 19 hours ago

The triathlon season is so close, but so far. Though the temperatures may be rising, the tri season in Canada is still at least two months away. Here are five tips to help you keep your sanity as you await the start of the triathlon season:

1) In the meantime, do other events

Now is a great time to sign up for a spring 5K or Gran Fondo. A spring race can give your training a focus and something to look forward to.

Madeleine Kennedy, a junior provincial athlete, finished the Around the Bay 5K in 19:15.

Related: 5 workouts to help you run a faster 5K

2) Upgrade your gear

Spring is when new shoes and equipment are in full stock. A new pair of kicks may be just the motivation you need to enter a road race.

Saucony Triumph ISO 5

Related: Fresh kicks for spring

3) Get outside

Yes, riding on the trainer has its benefits, but it doesn’t offer the same thrill as riding outdoors and exploring the open roads.

Related: 5 tips for spring riding

4) Shift focuses

You don’t need to spread yourself thin across all three disciplines. A common practice in the triathlon community is to focus on one or two events throughout the off-season. This keeps training fresh and exciting. An easy way to do this is to do a variety of events. For example, training for a half-marathon, Gran Fondo or swim meet.

5) Plan and schedule your race season

Set your schedule. You don’t have to commit necessarily, but if you want to save money and begin planning your training schedule – now is the time. Especially if you plan on doing a destination race, it’s better to register and plan your travel arrangements now.

The post So close, but so far appeared first on Triathlon Magazine Canada.

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