Master Your Race Week: 7-Day Taper and Nutrition Tips

The Science

This 7-day pre-race plan exists for one simple reason:
to get you to the start line slightly bored, mildly twitchy, and annoyingly fresh –> That’s the “sweet spot”.

It’s built on two ideas that sports science actually agrees on (a rare event):
tapering and nutrition periodization.
No crystals.
No miracle powders.
Just physiology doing its thing if you don’t mess with it.

Training Taper: Doing Less Is a Skill

Tapering is the controlled art of not ruining months of work in the final week.

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life, Sport

Fueling for Health and Peak Athletic Performance

As an experienced endurance athlete who has competed in running races, cycling centuries, triathlons, and multiple Ironman events, I know firsthand how crucial proper fueling is for health and performance.

Over the years, I’ve learned that tracking my calories, macronutrients like protein, and energy expenditure through training is essential for supporting my active life and avoiding injuries.

Here are my top tips for athletes looking to maximize their fueling for overall wellness and athletic success.

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good food, life, Sport

Fueling Strategies for Endurance Activities: What to Eat on a Long Ride/Run?

Participating in endurance activities like long rides or runs requires careful attention to fueling strategies.

It’s no secret that Ironman’s 4th element (and some will say the most important one) is the fueling plan and execution. Proper nutrition can significantly impact performance, endurance, and recovery. Let’s explore the importance of fueling during endurance activities and discuss effective dietary choices to optimize your performance. Whether you’re a cyclist, runner, or triathlete, understanding what to eat on a long ride/run will help you maintain energy levels, delay fatigue, and achieve better results. Btw, you should track it (here is an app I built in the past) so you can manage it.

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Sport

Master the Art of Packing for Your Next Gravel Race

Preparing for a gravel event or race requires significant time, effort, and dedication. As the race approaches, packing is one of the most crucial aspects of preparation.

The other two are: eating and resting, but these are for another post.
Properly packing for the event can make a difference on race day; a bit of practice can go a long way.
Here is a list of things you should pack for your next gravel race:

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life, Sport

The Lost and Found Gravel Festival – June 2023

“Your real resume is just a cataloging of all your suffering.”

The most interesting and rewarding parts of our lives are often the ones that have required the most sacrifice and hard work. When we suffer (e.g. during rides/runs), we are forced to confront our weaknesses and limitations.
We learn to be resilient and resourceful.
We develop new skills and abilities.
We grow.
In the process, we create a more meaningful life.
If you can keep your smile – bonus points.

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Sport

The Best Gravel Routes Around the Bay Area

Bicycles may change, but cycling is timeless.

Cycling is an excellent way to exercise that offers numerous health benefits. It provides a low-impact cardiovascular workout that helps improve heart health, strengthens muscles, and enhances overall fitness. It is a great way to stay active and improve physical well-being. However, the real gem is the smile it will put on your face.

What’s even better?
To ride your bike off-road.

Over the last few years, gravel bikes have become increasingly popular. This trend lets riders experience the best of both worlds – on-road and off-road cycling. It enables riders to explore a wider variety of terrains and locations.