Respect.

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Chase what you want. Get respect for what you deserve.

Respect is important — whether it means going out and earning your own respect by working hard, training hard — or just staying dedicated to a goal.

Respect yourself. Respect your friends. Your family. Your training. Your goals.

You’ll be surprised how far it’ll go.

“You want some respect? Go out there and get it for yourself.”

Tri Hard,
Caity

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A “Spin” Off of Your Typical Spinning Studio

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source: soul-cycle.com

Soul Cycle just opened near my school and I’ve been dying to go! These studios host spin classes- with a spin. Soul Cycle believes in a full body workout, so it incorporates free weights and even bands into the typical cycling class. Through different arm exercises and choreography (all while spinning), you get the most out of the 45 minutes on the bike.

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source: patrickmcmullen.com

Click here to find out more.

-Kaitlin

New Obsession: Kind Bars

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Seriously OBSESSED. So. Good. And a lot of the flavors are gluten and dairy free which is a huge plus!

Try eating one as a pre-workout snack – many have 7 or more grams of protein and low amounts of sugar (so it’ll give you an extra boost during your workout)!

Have you ever tried Kind Bars? What’s your favorite flavor? If not, what’s your favorite type of bar?

Tri Hard,
Caity

Socks: Have you found your favorite pair for training?

Growing up, I never liked getting socks as a birthday or Christmas present from my family. “What’d you get for Christmas?” “Socks.” So not cool.

It’s funny how my attitude towards socks drastically changed after becoming a triathlete and yet again when I started going to school in New England (everyone here is obsessed with socks).

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Injinji toe socks seem to be popular with distance runners.

In triathlon, socks actually play a big part in your performance. The wrong socks give you blisters, those blisters annoy you, and in turn you don’t have a pleasant workout. Playing basketball my whole life, I have always had issues with blisters. I used to have to wear two pairs of socks for all practices and games to protect my feet. However, that’s not usually feasible in a running shoe, plus you shouldn’t have to wear two pairs of socks!

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I’m also a fan of these Throlo Experia socks.

After having foot problems this summer, I went to my local running store and asked the salesman which pair of socks was his favorite. He immediately responded with Balenga. After using my Balenga socks for almost a year, I agree with the salesman’s choice. I finally solved my blister issues. 

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My favorite socks.

The type of sock that works best for you doesn’t always work for everyone else. If you’re having sock issues, I suggest trying out different styles and brands to find which kind your feet like best. Unfortunately, trial-and-error is the most effective process in finding the best triathlon products for your specific needs.

What brand or style of socks is your favorite?

-Kaitlin

No Day But Today.

I saw this quote on a bumper sticker while home last week — my dad first noticed it — and it really struck a chord with me. I put it up on my wall in my dorm as a little reminder that the best time to accomplish things is now. today. in the present.

Do it. Today. 🙂

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How do you keep yourself motivated to accomplish things on a daily basis?

Tri Hard,

Caity

 

Family = Best Supporters & Training Partners!

I’m so, so thankful for my amazing family each and every day. Besides being supportive and caring, many of my family members are my favorite training partners!
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My dad is there for me for everything, and I love training with him!

This week over spring break, my dad and I ran seven miles together around town. I always love running with him because we talk during parts of the workout, but also race up all the hills and push ourselves 🙂 I still haven’t beaten him in a race, but I’m getting close!

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We both ran in our black running tights and Hokas together this week, haha

I also love training with my cousins and other family members! At some races over the summer, we have 8 or 9 Beggs competing 🙂

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My cousin Erin visited me at Harvard two weeks ago, and we enjoyed a morning workout together then had hard boiled eggs for breakfast hahaha

Do you train or race with any of your family members? How does it keep you motivated? Tell us and send pictures if you have any! info@youngtri.com or @theYoungTri

Tri Hard,
Caity

Proper Fuel = Optimal Performance!

The following is a post by YoungTri Ambassador Hannah Feinberg on the proper training diet and race fuel.

Let me start by asking you a question: If you drove a Ferrari, what kind of gas would you use to fuel it? It’s a no-brainer… you would only use premium for your luxury car. Now, think of your body as a Ferrari. For optimal performance, your body requires “premium gasoline”. The “premium gasoline” for your body is the foods high in nutrient density and low in energy density such as fresh fruits and vegetables, lean meats, and foods low in fat.

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a picture of me riding at IMLP drinking diluted gatorade in my aero bottle and then perpetuem in my actual water bottles

As triathletes, we need to be very conscientious about the foods we use to fuel our bodies. Your training diet is just as important as your exercise and mental plans because your physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. To achieve this, balance your nutrient intake, consume a wide variety of nutritious foods, eat moderately, exercise regularly, consume alcohol in moderation, and do not smoke. There are 4 critical periods of nutrition for an athlete: Day-to-day nutrition, pre-event nutrition, during- event nutrition, and post- event nutrition.

The primary goal of your day- to- day nutrition is to achieve and maintain an appropriate body weight and fat level by balancing your Total Daily Energy Expenditure (energy expended at rest, energy expended from the digestion of food, and energy expended from exercise) and your Total Daily Energy Intake (consumption of calories).

When your body expends more than you are consuming, it can lead to a loss of muscle mass, bone density and increase your risk of injury and illness. Some easy numbers to think about daily are: Consume about 2 liters of water, Consume 16-24 ounces of water per pound of body weight lost during exercise, Carbohydrate intake should be 6-10g/kg of body weight, Protein intake should be 1.2-1.7 g/kg of body weight, and your fat intake should be 20-35% of your total daily calories consumed.

Your pre-event diet is the meal you eat the morning before a race or big training day. The main goal of this is to prepare adequate glycogen fuel stores in your muscles and liver, prevent dehydration, and avoid gastrointestinal distress. Meals should be consumed 3-4 hours before competition. They should be low in fat and fiber, modest in protein, and high in carbohydrate. You need to be sure you’re providing your body with sufficient energy so that you are not “playing hungry” on the starting line. My favorite pre- race meal is oatmeal with fruit, a piece of toast with peanut butter, and some diluted orange juice.

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oatmeal is a great choice for a pre race meal!

The primary goal of eating and drinking during an event is to restore depleted glycogen levels in your muscles and liver and prevent dehydration. In general, no carbohydrate is required for exercise lasting less than 30 minutes. For exercise lasting 30-60 minutes only a very small amount is necessary (the occasional sip). For 1-2 hours of exercise, up to 30g of carbohydrate per hour is necessary. Up to 60g per hour of carbohydrate should be consumed during exercise lasting 2-3 hours. The main source here should be glucose and maltodextrine. For exercise lasting longer than 3 hours, you should consume up to 90g of carbohydrate per hour from multiple forms. Your body doesn’t want glucose coming from the same source of carbohydrate every time. If you use different form of carbohydrate, they get digested at different times and are fueled by the body for different uses.

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If we look at a Gu, there are an assortment of ingredients but the primary ones are maltodextrine and fructose because those are monosaccharides and are already in forms that require the least amount of energy to be digested and can be utilized by the body the quickest. If Gus or Gatorade upset your stomach, check out my post from a couple weeks ago about “The Feed Zone Portables” for easily digestible food for endurance athletes. For shorter races (Olympics) I usually drink a diluted Gatorade on the bike with 1 Gu. For the longer races (Half Ironman and Ironman) consuming diluted Gatorade, Perpetuem, and Gu holds me over for the whole day. We are all familiar with the terms “bonking” or “hitting the wall”- where an athlete feels like they can’t push on any further. This occurs when your body runs out of carbohydrate stores; unfortunately, when this happens, there isn’t much you can do. So stay on top of your carbohydrate consumption during your workouts!

The post-competition meal is probably the most important. You should eat within 30 minutes of finishing your event, and again every 2 hours for the next 4-6 hours. The goal here is to replenish the muscles essential amino acids by eating complete proteins, replenish your muscle glycogen, rehydrate to restore your body’s water balance, and replace electrolytes lost in sweating. Some good post event foods are: 1 cup of cottage cheese + 2 cups of fruit; 1 cup of juice, 1 slice whole wheat bread, 2 tablespoons of peanut butter; 1 cup of non-fat yogurt, ½ cup grape nuts and 2 tablespoons of raisins; 1 banana, 1 bagel, 2 tablespoons of peanut butter.

As endurance athletes, we are all familiar with carbo-loading. The goal here is to maximize the glycogen storage for better endurance and delayed fatigue. Many people believe that the night before a race you need to gorge yourself on pasta, bread, more pasta, and whatever other sources of carbohydrates you can get your hands on. Overeating the night before a race is a very bad idea. Your body can only store 1280 calories of carbohydrates in its muscles and liver. When you consume more than this amount, it will be converted to fat, you will feel bloated and sluggish, and experience gastrointestinal distress.

With this said, you should NEVER experiment with a change in diet during a race. Play around with your diet during training. Every athlete is different, so figure out what works best for you!

-Hannah

Running Without Instruments

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My beloved pink Garmin.

Ever since I received my Garmin watch as a birthday gift a couple years ago, I have rarely run without it. The only reasons why I don’t wear it during a run is I either forgot to bring it or forgot to charge it. My watch keeps me on track to reach my goals. It’s great always knowing how fast I am going and how many miles I’ve hit. Many other watches take it to the next level with a heart-rate monitor component as well.

Although knowing all this information about your workout can be very beneficial, sometimes it’s good to just get out and swim, bike, or run without counting how far or how fast you are going. In my opinion, working out is the best way to clear your mind and to stay sane. 

At the end of the day, exercising is exercising. Sometimes you just need to go train for fun without measuring your performance.

-Kaitlin