1. The nature of triathlon is found in its duration, it tends to go long. It usually goes longer then the available energy stored in our bodies so you have to learn to eat while training and racing. On long training days and race days energy gel packs are a great source of easily digested nutrients. Find one, or better yet two you like, read the ingredients on the package and make sure it will work for you in training before you race. Some great performances have been missed and could have been actualized had an energy gel or some source of fuel been used.
2. Most of us have enough fat in our bodies to run to the moon and back. It is the most abundant energy source we have. Think of fat like a candle - it will burn all night as long as there is a wick. The wick is our carbohydrates. Without the wick we can't burn the candle.Without carbohydrates we can't burn the fat. In long endurance events you have to keep a steady stream of carbs flowing to the system to burn the beautiful abundant energy of fat.
3. When you exercise you tend to sweat out electrolytes. Drinking only water can dilute the electrolyte content in your system. Replace fluids with electrolyte drinks. Find one you like, read the ingredients on the package, and make sure it will work for you in training before you race.
4. Following a workout the body is most effective absorbing nutrients and is actually optimal in the first 20 min post workout. For best results get your nutrients down immediately following exercise.
5. Exercise increases your metabolic rate. This is the energy you need to think, breathe, make your heart beat, digest food and basically stay alive. You will find you need to eat more food when exercise is a part of your life. Scientists have developed metabolic calculators to determine how much food you need to support how much exercise you do to stay healthy and alive. Take some time to understand what the demands are to insure you're not starving yourself when trying to loose weight.
6. Remember, exercise is stress on the body. By nature it breaks the body down. In fact it makes you weaker. You get stronger and fitter when you rest following exercise. That is when the body repairs and rebuilds. That is when the body adapts to exercise, so the next time you exercise it will perform stronger and more capable. Exercise programs need to incorporate a balance of rest to stress for best results. Too many athletes forget the balance concept and grind themselves into illness and injuries.
7. "Where the mind goes the body will follow." If you pay attention to how you are thinking and generally feeling about a given moment it will tell you a great deal about the status of your body. Moods can swing dramatically over the course of a race, workout and training season.When they go bad it is usually an indication something is off in the body. Intensity might be too high, nutrition issues such as your electrolyte balance might be off, or maybe you are over trained. Do something to make a change.
8. Every intensity has its place and time. Learn the effects intensity has on the body. High intensity has a high cost and must be paid with good recovery methods. Low intensity training can provide a wonderful base that supports high intensity when the body has adapted and is ready.
9. When wearing bike shorts, don’t wear underwear.