Want to have the perfect race this season?

This is the newsletter that is a "must read". Everything you need is right here for that PR you have been chasing or your goal to qualify for that key race. If you do some basic homework, it will eliminate the guessing game that comes from lack of planning. Simplicity, repeatability and "less is more" will lead you to the results you are looking for.

  • Do you know how many calories you should be targeting based on your race length and body size?
  • Do you know your sweat rate? and how much you should be drinking?
  • How do you transport your nutrition in a simple and executable way?

If you answered "no" or "I'm not sure" to any of the above questions, you are not alone. Most athletes do not have a specific target for calories or hydration on an hourly basis. Many think they know but clearly overestimate their caloric needs and set their day up for disastrous results. You spend hundreds of hours getting ready for your key events training, an hour planning your nutrition strategy is like money in the bank. With just a few basic calculations you can never have to think about nutrition on the fly again. Simplicity is the key to any athletes success. If you keep in mind these KEY POINTS, you will be well on your way to a successful training or race day.

Sweat Rate -

Most athletes this time of year find themselves measuring and analyzing things like VO2 Max, Lactic Threshold, etc. On the hydration side of this is Sweat Rate testing. Understanding the amount of fluids your body uses and loses on a per hour basis can give you a much better understanding of how many ounces of fluids you need to be replacing each of activity. Learn more about sweat rate tests here

Over the past couple of years I have seen a trend. Athletes have no idea exactly how much they should be drinking in order to stay hydrated. It is a HUGE component of how you will perform. If you lose 2-3% of your body weight in water loss you will lose 5-15% of your watts (power output). For an athlete that weighs 150 pounds, only a few pounds that will make the difference between a solid result and potential disaster. 

Calculating Calories -

For the Bike many cyclists tend to overestimate actually cycling energy expenditure, causing them to overeat during the day and gain unwanted weight during season. Furthermore, an overzealous calorie intake during training can trigger a multitude of stomach issues (e.g., nausea, diarrhea, vomiting, side stitches, sloshing) and ultimately diminish performance. Here is a step-by-step guide to help you determine your total calorie burn.

Here is a step-by-step guide to help you determine your total calorie burn during running as well as your target calorie replacement needs after about 90 minutes of running. Happy running trails!

That's it. Simple AND repeatable is the path to success. Do a little planning and homework and you will find success on race day. What is the REAL $$$ cost of a 100 mile ride? Occasionally I get the comment “INFINIT is kinda on the expensive side, but well worth it!” That got me thinking (a dangerous thing), how does INFINIT compare on a cost basis when looking at other companies? Read more.

How to Concentrate for Race Day -

One of the most frequently asked questions I get about what is the best protocol for carrying your custom formulas for training and on race day. Here are my thoughts after racing on my custom formula for years but also having worked with literally thousands of coaches and athletes. Check out our recommended strategies here.