How to Fuel Your Race: race day nutrition

sarah cuff Carb-Loading for Runners, Ergogenic Aids, Performance, Run Faster, Running Performance Leave a Comment

In any event that lasts longer than 90 minutes, we greatly increase our chances of optimal performance by paying close attention to filling and replenishing our glycogen stores, adequate hydration and maintenance of electrolyte balance, and utilization of appropriate ergogenic aids. This means planning our menu both in the days prior to race day, and importantly, for race day itself. …

Hydration and Athletic Performance

Tanya Jones Endurance Sport, Food for Runners, Hydration, Nutrition Tips, Performance Leave a Comment

We have a tendency to think that if we are using liquid fuel options that that counts as hydration, and I suggest that you keep your fuel and hydration separate. An important consideration is, if the concentration of fuel that you take in, has a higher concentration than your bloodstream, you will not be able to absorb it, leading to lack of energy, cramps and eventual digestive distress. So, you want to make sure that you are hydrating as well as fueling.

Fueling Easy Runs vs Hard / Long Runs

sarah cuff Endurance Sport, Performance, Running Performance Leave a Comment

While traditional advice for runners has long been to eat ~60-65% of your diet from carbohydrates, after working 1-on-1 with hundreds of runners and hearing from thousands over the past decade, I do not believe this often recommended high-carb advice serves the majority of runners. To maintain our health and prevent injury over the years, as well as ensure optimal …

Adaptogens: How they can support your performance through perimenopause and beyond.

Tanya Jones Adaptogens, Endurance Sport, Female Hormones, Food for Runners, Menopause, Performance, Perimenopause, Supplements 2 Comments

The time when perimenopause begins is also a time in life when there are many other stressors that compound the stress effect. This is a time when many women have kids that are teenagers, or maybe a little bit younger, and they are going through things that put pressure on you. Your parents are getting older and may require more care and time. You may be at an important place in your career and of course you also have performance goals and expectations for your sport. All of these extraneous stressors compound and complicate some of the issues that you’re having with hormone fluctuation during perimenopause and the effects carry over into menopause.

Let’s discuss adaptogens that help mitigate those stresses on our body and our body’s response to stress.

Top 10 Nutrition Tips for Endurance Athletes

Tanya Jones Endurance Sport, Food for Runners, Nutrient Timing, Nutrition Tips, Performance Leave a Comment

We know that nutrition is important to our endurance sport journey, but I’ve found that for some reason it can be the last thing we really focus on. The gains from a good nutrition plan aren’t always as drastic as doing a hard run or bike where the sweat rolling off your chin makes you feel like you’re working in the right direction, towards your goals. But what I have found for myself and many of my athletes is the nutrition can make or break your training and performance more than any structured training plan.

Metabolic Efficiency: How to Get There

sarah cuff Digestive Health, Endurance Sport, Gut Health, Heart Health, Performance, Run Faster, Run Stronger, Running Performance, Training, weight loss Leave a Comment

Improving Metabolic Efficiency Series (PART 2) In my last post, part 1 of this series Metabolic Efficiency: Why You Should Care, I talked about what metabolic efficiency is, its benefits, how it’s related to our metabolism and how our body makes energy. Personally I’ve used metabolic efficiency to help me achieve my goals and perform well many times over – …

How to Train for a Half or Iron Distance Triathlon

Tanya Jones Endurance Sport, Performance, Training, Triathlon Leave a Comment

As we start preparing for a new season of racing, I thought it would be a good idea to put together some thoughts on how to train for half and full distance triathlons. This should give you an idea of what is expected, what’s reasonable, and what’s necessary to get through your first half or full distance event.

Metabolic Efficiency: Why You Should Care

sarah cuff Digestive Health, Gut Health, Heart Health, Performance, Run Faster, Run Stronger, Running Performance, Training Leave a Comment

Improving Metabolic Efficiency Series (PART 1) I began talking about the importance of metabolic efficiency more than 5 years ago (back in 2017). At the time I held a number of workshops on the topic and planned to offer an online course that went into detail on how to become more metabolically efficient. Over the next few years, I went …

Sleep and Athletic Performance

Tanya Jones Brain health, Performance, Running Performance, Sleep Leave a Comment

Sleep is an essential component of our health and well-being. There are significant impacts on physical development, emotional regulation, cognitive performance, and quality of life when we don’t sleep well. Sleep is also an integral part of the recovery and adaptive process between training sessions. We work so hard during training so shouldn’t we put that same effort into sleeping as well?

Nutrition, Cognitive Sports Training and Performance

Tanya Jones Antioxidants, Brain health, Cognitive Training, Mental Imagery, Mindfulness, Omega-3s, Performance, Running Performance, Self-talk 2 Comments

There is a growing body of evidence to suggest that cognitive sports training can also play a role in sports performance enhancement. Cognitive sports training encompasses a broad range of mental tasks designed to improve various aspects of athletic performance. We’ve all had those moments when you didn’t think you could run one more step or lift one more rep but somehow you almost always area able to do so. So much of our sport performance is psychological, so it makes sense to support that aspect of your training as well.