fork-small Many of us create training plans to improve our fitness level. Following a structured training plan leading up to an event most often equates to better performance because it keeps us honest (assuming it is followed), holds us accountable, and provides an avenue for measuring progress. As we create or follow a training plan to improve fitness, don't forget about the nutritional aspects of the plan. Considering how nutrition needs to adjust to meet (not exceed) the demands of training.

Swim Articles

Swim Golf is a game you can play to improve your swim efficiency. The objective is to reduce the amount of time and strokes to get across the pool. Swim efficiently, emphasize glide, use proper technique, and manage your energy to derive a good score. Brute force will not work and will result in a poor score. Here's how to play. Determine a reasonable distance, number of repeats for that distance, and an interval for each repeat. For example…

Distance = 50 yards
Repeats = 10
Interval = 1 minute (Use your first interval time)

Post Workout Recovery

It’s not uncommon for triathletes to have a daily workout regimen or even multiple workouts on a given day. Proper and rapid recovery is essential in order to reap the benefits of so many workouts and avoid encounters with overtraining symptoms. Recovery nutrition includes refueling muscles and liver with stored carbohydrates (glycogen), rehydrating and restoring electrolyte balance, making new muscle protein and boosting the immune system to be able to handle the stresses of frequent and continuous training.


Tackling your first marathon can be an overwhelming feat. Events of this distance or duration take as much metal strength as they do physical strength. After mile 20, the run becomes exponentially more difficult for various reasons. Your brain becomes overloaded with messages from your body. The best type of luck is good preparation. To help you prepare for your first marathon consider the following guidelines.


The first two decades of the fifth century B.C. marked one of the great turning points in world history. These were the years of the Persian and Greek wars. The powerful Persian Empire in 546 B.C. extended from Asia to Eygpt to what is now Turkey. This great empire built the first Suez Canal which linked the Mediterranean Sea with the Red Sea. Greece on the other hand, consisted of a scattering of independent city-states, called poleis. These early city-states spawned the democratic ideas that have persisted into modern times. Athens eventually became the largest and most prosperous polis. Another Greek polis, Sparta, was not so democratic. They kept their kings and maintained a conservative, regimented society built around military training and the art of war.

The one topic I am asked most often to comment or talk about is nutrition. There are many different directions we can go with this topic including weight manage ment, training nutrition, race day nutrition, recipes, etc…. The best advice is to first have a goal, understand how your body works, understand how changes in your nutrition can help meet your goal, and be prepared to make a life style change. With that said, where do we start? Let’s begin with a basic understanding of food types, nutrition labels, and, portion controls. Future articles will further discuss these and other nutrition related topics.