When Things Heat Up


Summer is finally here, temperatures are rising and your training is has reached peak levels for those mid-season races.   We all know that heat, humidity, and the sun bearing down on us creates extra stress during our races, and the same is true for our daily training sessions.  I myself have had to readjust my training methods having recently moved from the rather cool climate of San Francisco to the hot and often humid Austin, Texas.

Here are some proven game changers to take your training to the next level when the thermometer soars.

  1. Adjust Training Slowly:  You don’t have to start all your training sessions at 4am to avoid the heat, but conversely it would also be foolish to immediately do all your training sessions during the warmer parts of the day.  Begin by slowly integrating your shortest sessions in the warmer parts of the day giving your body time to adapt.  Once you begin to adjust to the warmer conditions you can slowly start to increase the duration of your training during this time.
  2.  Let Your Heart Rate Guide You: we have two variables in training, input and output.  Our heart rate is an input variable, and pace/power are output variables.  We can use heart rate to control our effort, but we must understand that in the beginning our pace and power will likely be lower than we would see at a similar heart rate in more favorable conditions.  So set a cap, or ceiling on your heart rate and keep your effort controlled.  Often once we cross this threshold when it’s hot we struggle to regulate our core temperature making it nearly impossible to get our heart rate back down.
  3. Increase Daily Hydration – We want to not only increase our hydration during training, but we want to increase our hydration around the clock.  This means more fluids, more electrolytes (because we are sweating more out), and more water dense foods (veggies, fruits, etc).  Some suggestions are having 24oz of water in the morning and evening with electrolyte tabs, eating watermelon with salt (sweat and savory), keeping a water bottle with you during the day subconsciously helping you intake more fluids.
  4. Listen To Your Body – Make sure you listen to your body when training in the heat.  If you experience dizziness, do you feel nauseated, like you have a fever?  These are signs you are pushing your limits and it’s probably time to call it a day.

To learn more or take your training to the next level contact us at fitendurance@gmail.com to learn about our coaching.

Surviving The Tri-olidays (Thanksgiving, Christmas, and New Years)

You have to persevere.  My goal as a coach is to help you come through the holiday without packing on the stuffing from the Turkey.  This requires work from me, but more importantly requires dedication and control from you the athlete.  The biggest problem for athletes during the holiday season is maintaining consistency.  Remember though that the cornerstone of a strong foundation of training is consistency.

Now don’t confuse what I am saying.  Coaches aren’t asking you to be in A race shape or even race shape.  What we are asking is that you stay focused and come out the other side fit enough to train properly for your season.

This doesn’t mean you can’t have your spiked egg nog, or your pumpkin pie.  It simply means don’t hang out around the dessert tray and return to your fraternal drinking days.  Remember though this the time to give back to the village that has supported you all season long.  Just maintain some balance and don’t be a lazy triathlete.

The Off-Season Doldrums

Written by: Editor in Chief

Putting on some weight in the off-season is desirable. It helps support your immune system, and you can’t maintain race weight year round.

The off-season is one of the most important blocks in your training cycle, yet it is one of the most neglected and misunderstood periods during your annual training cycle. It is an essential part of a fully integrated training plan though if you want to grow as an athlete the following season.  Many athletes however find it difficult to give into the off-season due to the type A personality associated with most competitive endurance athletes.


The off-season is critical to shed all the accumulated fatigue stored in the body.  There is a direct correlation to recovery and longevity.  We don’t want to carry any fatigue from the previous season into the new year.  This is a recipe for injury, under-performing, and eventually burnout.


Transition Phase

In the first 2-3 weeks of the off-season you want to no structured training, and any exercise you do should be at an active recovery pace.  Aim to cut your volume to 10-30% of your in season volume.  Remember the whole idea of this period is to unload all the fatigue you have accumulated throughout the year.

Preparation Phase 

This is where we get the motor moving again.  After an extended break we need to re-familiarize ourselves, and our bodies with training and prepare it for the work to come.  You will probably feel flat for a bit, but your body will eventually come around.  Any training in this phase is should be designed to prepare your body and not fatigue it.  This is a great time to work on your swimming by increasing your swim frequency.  This is also the perfect time to start strength training, though with little to no heavy lifting – remember we are going through the motions to prepare the body.  Basically, any work you do should be low zone 2.

Building into Base

This is where we start getting back into the meat and potatoes of our training.  We will gradually pick up our volume and start priming our aerobic system.  This is also the best time to focus on improving whichever sport is your weakest sport, which for many athletes is the swim and run.

Give Back to Your Support Team

Most importantly I can’t say enough about giving back to your support team in the off-season.  It takes a small village to compete in sports, especially sports such as triathlon.  Your family is sacrificing more than you are so you can train and race.  Make sure to show how much you appreciate their support.

2014 SUBARU IRONMAN 70.3 World Championship Pro Start List


1 Sebastian Kienle DEU M/PRO

2 Terenzo Bozzone NZL M/PRO

3 Tim Reed AUS M/PRO

4 Joe Gambles AUS M/PRO

5 Tim Don GBR M/PRO

6 Jan Frodeno DEU M/PRO

8 Will Clarke GBR M/PRO

9 Leon Griffin AUS M/PRO

11 Brad Kahlefeldt AUS M/PRO

12 Kevin Collington USA M/PRO

14 Matt Chrabot USA M/PRO

15 Samuel Appleton AUS M/PRO

16 Tim Van Berkel AUS M/PRO

17 Brent Mcmahon CAN M/PRO

18 Lionel Sanders CAN M/PRO

19 Callum Millward NZL M/PRO

20 Ruedi Wild CHE M/PRO

21 Jeremy Jurkiewicz FRA M/PRO

22 Ben Hoffman USA M/PRO

23 Trevor Wurtele CAN M/PRO

24 Igor Amorelli BRA M/PRO

25 Andreas Dreitz DEU M/PRO

26 Filip Ospaly CZE M/PRO

27 Josh Amberger AUS M/PRO

29 Nils Frommhold DEU M/PRO

30 James Cunnama ZAF M/PRO

31 Javier Gomez ESP M/PRO

32 Clayton Fettell AUS M/PRO

33 Albert Moreno ESP M/PRO

34 Ben Collins USA M/PRO

35 James Seear AUS M/PRO

36 Alexander Reithmeier AUS M/PRO

37 Boris Stein DEU M/PRO

38 Bart Aernouts BEL M/PRO

39 Domenico Passuello ITA M/PRO

40 John Polson AUS M/PRO

41 Ivan Rana ESP M/PRO

42 Jesse Thomas USA M/PRO

43 Jordan Rapp USA M/PRO

45 Patrick Lange DEU M/PRO

47 Ronnie Schildknecht CHE M/PRO

48 Johannes Moldan DEU M/PRO

51 Victor Debil-Caux FRA M/PRO

Pro Women:

101 Melissa Hauschildt AUS W/PRO

102 Annabel Luxford AUS W/PRO

103 Catriona Morrison GBR W/PRO

104 Heather Wurtele CAN W/PRO

105 Heather Jackson USA W/PRO

106 Svenja Bazlen DEU W/PRO

107 Lisa Huetthaler AUT W/PRO

108 Meredith Kessler USA W/PRO

109 Jodie Swallow GBR W/PRO

110 Daniela Ryf CHE W/PRO

111 Helle Frederiksen DNK W/PRO

112 Radka Vodickova CZE W/PRO

114 Angela Naeth CAN W/PRO

116 Melanie Mcquaid CAN W/PRO

117 Margaret Shapiro USA W/PRO

118 Rachel Mcbride CAN W/PRO

120 Susie Hignett GBR W/PRO

121 Ruth Brennan Morrey USA W/PRO

122 Valentina Carvallo CHL W/PRO

123 Laura Bennett USA W/PRO

124 Emma-kate Lidbury GBR W/PRO

125 Camilla Pedersen DNK W/PRO

126 Mary Beth Ellis USA W/PRO

127 Lauren Barnett USA W/PRO

128 Amber Ferreira USA W/PRO

129 Magali Tisseyre CAN W/PRO

130 Carolina Furriela BRA W/PRO

131 Laura Siddall GBR W/PRO

132 Hallie Blunck USA W/PRO

133 Lisa Mensink CAN W/PRO

134 Rebeccah Wassner USA W/PRO

135 Astrid Ganzow DEU W/PRO

136 Andrea Forrest AUS W/PRO

Website: www.Ironman.com

Gnocchi with Yams, Kale, and Sausage

This is a quick, flavorful dish that provides good carbohydrates along with some protein.


1 pound potato gnocchi 

2 bunches kale (washed, rib removed, and sliced into bite size slices)

2 yams, diced 

1 clove garlic, minced

1 pound italian chicken sausage, sliced

extra virgin olive oil

sea salt and black pepper


Preheat oven to a low setting or turn on warming drawer.  In saute pan (nonstick or brushed with olive oil) saute gnocchi in olive oil until crisp and browned. Season w/ salt and pepper.  Place in oven safe dish and place in oven.  In same pan add more olive oil then brown the sausage.  Add to dish of gnocchi.  Now add garlic, kale, and yams to pan.  Season with salt and pepper.  Cook until yams are tender.  If pans get dry add a small amount of water (helps soften yams).  When the yams are soft mix with gnocchi and sausage.  Enjoy.