Boston Pizza Welland will be on-site this weekend selling pizza slices with a pop or water for $5 to spectators.
We are very excited about our partnership with our Title Sponsor Skechers Performance and Presenting Sponsor Martin’s Family Fruit Farms! Also new this year is our Nutrition Sponsor F2C.
With races approaching such as Welland and Gravenhurst many of you must be wondering the same thing, what should you be eating to prepare your body for race day? Well unfortunately, pizza cannot be justified as the perfect pre-race meal for a triathlete, but that does not leave you with limited options! Here are some tips on what you should allow your body to consume within the days building up to your race.
With a few days to go until race day, now is the time to focus on getting a higher percentage of carbohydrates into your meals as well as plenty of water. Carbohydrates are important because they are the most efficient fuel for our bodies. Lucky for you, carbohydrates can be found in various foods all the way from pasta to fruit so there is no need to limit the scope of things you can and cannot eat.
Prior to race day another thing to practice is race stimulation sessions. This is when you take a big training day and treat it like a race day i.e., eating what you normally would for a race. What this does is help to plan meals that leave you satisfied and fueled thus avoiding meals that make you feel full and heavy on race day. It is as well a great opportunity to test out different products on the market that athletes use to stay fueled during the race.
Finally, race day. Your breakfast will be the most important meal so far as it will be your main source of fuel for the day’s events. Coach and triathlete Paolina Allan suggests eating: 1 cup of cooked oats, with nuts/seeds/dates/raisins/cinnamon (this will help to stimulate your metabolism), and some milk. Another option is a large baked sweet potato, with almond butter in the centre. Both meals are sure to keep you fueled for your race as well strong enough to conquer any obstacles that may come your way! Nutrition is a crucial factor in every athlete’s performance and by fueling your body with healthy foods in the days leading up to your race, you are sure to perform your best!
Open water swims can seem intimidating when compared to the comfort of swimming in a pool. However, they should not be something you dread on race day, instead just think of them as another aspect of a triathlon that you are comfortable with, and have come prepared for! Here are some tips on how to prepare for your open water swims that will hopefully get you feeling excited and ready for when race day comes.
Before going into any kind of race it is always crucial that you practice. Before doing an open water swim it is important to be confident in yourself and comfortable with the distance you will be swimming. Find out the swim distance of your upcoming race and practice that distance plus a little extra as open water swims have natural conditions (i.e., waves) which can make the swim more demanding, ultimately requiring more energy.
Practicing your stroke will be another exercise that can greatly enhance your performance on race day. Knowing what stroke you will use can help to maximize the speed of your swim. That way you can practice using it weeks in advance, perfecting your stroke! Most swimmers choose to use front crawl as it is one of the fastest strokes. That being said, be sure to practice another stroke like the breast stroke so that if you do get tired on race day you have alternatives.
Lastly, be sure to get out in the water before race day arrives. It is one thing to practice in a pool, but if you have the opportunity to swim in an environment similar to race day, it will make all the difference when the day finally arrives. Remember to bring a buddy when you practice in open water! Unlike race day, you don’t have spectators, other competitors or lifeguards watching you when you are practicing.
So get outside this week and visit a lake with some friends. Enjoy the sun while you get comfortable with the open water, fine-tune your stroke to optimize your speed, and watch yourself get stronger and more confident for your 2017 race season!
The only point-to-point race in the Province, this race starts at the Welland International Flatwater Centre and winds its way through the beautiful Niagara countryside ending at the world-famous Niagara Falls.
New to triathlon and have never heard of a brick workout? Well, they are about to become your worst nightmare, but also your best friend! We are going to take you through what a brick workout is, why they are important to your training, as well give you an example of one to use and build upon!
Brick workouts are very overlooked but are one of the most important workouts in training for a triathlon. A brick workout entails stacking two disciplines into a single workout with minimal rest in between, for instance going on a bike ride and then switching over to a run. What this does to help your body prepare itself for a triathlon is train it on how to effectively and efficiently move from one discipline to the next, which is exactly what a triathlon requires! Brick workouts are great for teaching your body how to handle aerobic and muscular demands of triathlons as well preparing for transition areas which was discussed last week!
If you are serious about your training and your races for this season start doing brick workouts today! The benefits will make a noticeable difference on race day and the brick workout is ideal as it works multiple muscles and requires maximum effort! Try out these Brick Workouts created by coach and triathlete, Paolina Allan to start:
It is always good to have everything prepared and laying out during your brick workout. Running shoes, visor, socks, the object is to be as quick as you can in the transition to run, as you will at your triathlon event.
Session 3 – on the trainer
For any questions about these brick workouts contact Paolina Allan at firstname.lastname@example.org