Should You Skimp On Training Fuel To Lose Fat? | TrainerRoad

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A great post from the TrainerRoad blog. Just yesterday I considered the option of trying to lose a couple pounds in the next two weeks to gain some speed for the last race of the year, the Bear Lake Brawl. But I know from experience that lighter is not necessarily faster.

Although most endurance athletes want to be as light as possible, most who’ve tried, know it’s also important to be strong. Unfortunately, the two don’t always go hand in hand. What’s more, oftentimes as athletes attempt to lose fat, they tread between being light and feeling good and being light and feeling lousy, sickly and even undernourished.

Amazing 8-year-old triathlete pushes, pulls brother through second race – Parents –

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Another mass media hit for my friends’ nephews. This is such an AWESOME story and God will make great things happen.

Race Comparisons: St. George v. Utah Half

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I am trying to figure out what went wrong on my run at the Utah Half. I fully expected to run a 1:50 after a 2:50 bike, based on my race-specific rehearsals.

The St George data from TrainingPeaks is below, showing a bike TSS of 260 and time of 2:56 on a very hilly course.


The St Geoarge run shiws 12.7 miles in 1:58.


The Utah Hald I just completed shows 56 miles in 2:44 with TSS of 216 on a flat course (very similar temperatures but Utah Lake is at 4500 ft elevation versus maybe 2500 for St George).


And the Utah Half run on a no-kidding flat course was 2:04 for 13.04 miles.


So what went wrong? I dont know.

Here are some possibilities:

1.  Lack of moto because my family wasnt expecting to see me finish strong.

2. Not enough water / calories on the bike. At St George I felt like I had too much in my belly (6 bottles + 4 gels + 2 bars in 3 hours) when I started the run so I planned to cut back this race. Was planning 3 bottles + 3 gels + 1 bar on the bike but onky got 1.5 bottles + 2 gels + 1 bar.

3. Did I go too hard on the bike? I dont think so. My first mile was 8:15 on the run and I felt great! The TSS for Utah Half bike was 216 vs 260 for St George. But I dont think those numbers can be compared because they are not power-meter based.

4. Maybe I was just tired from standing around all morning waiting for the weather to clear….after battling the storms all night in my tent.

5. The Utah Half was flat flat flat and required constant effort on the bike and run, but the St George courses were hilly and allowed for some resting on the downhills after uphill efforts. I tried to practice on flat courses to train for this difference but maybe I didnt do enough of that.

6. Legs did not recover appropriately after the backcountry trip in Yellowstone. I had a 65 pound pack (kids’ stuff mostly and food) walking four miles very slowly….it was more difficult than expected given my previous ease on much longer hikes with just 40 pounds for me.

7. My hips hurt on the run beginning at mile 3, and they are still sore. I don’t know why but this is entirely bew to me.

8. I had some beer and wine within thred weeks of the race. No alot, but a few here and there might make a difference because this is the first time I have not completely abstained for four weeks prior.

I think it is a combination of all the above!

Quickie Race Report: Utah Half Tri

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Completed the Utah Tri over the weekend. It was an ok day for me, happier that the weather passed through and I didnt have to race in cold rain all day.

Overall 5:33 versus goal of 5:30, which is good considering how far off average my swim and run were.


Pre-Race: somehow stayed dry in my tent that was pounded by rain most of the night and bent over in heavy winds. Had coffee and breakfast in my tent. Got everything into the car so I could happily wait out the rain delay.

Swim:  39:35 = Fail. Terrible. Didnt like the venue much because low water created a mud bath affect. Never got my goggles truly sealed.  Never found a good groove. Just a bad swim. First time without a wetsuit, learned I shouldnt do that.

T1: nice and smooth.

Bike: 2:44 = great day. Bike course was incredibly well-supported. Ate what I planned but only drank 1.5 bottles rather than planned 3. Really nice course through farm country. Turned out to be nice and sunny with just a slight breeze and just warm enough to not be chilly.


Thanks to race directors for a free race pic!

T2:  3:00 another smooth transition. Faster than normal.

Run: 2:04 I should have rested a bit in T2. First mile at 8:13! Held back much more on miles 2 and 3 but the damage was done. I struggled most of the run. I am not going to blame the bike leg for this half-bink. I think it was partly because my legs didnt recover from the backxountry trip in Yellowstone til Wednesday, I didnt drink enough on the bike, and I just never found my motivation pool. Kind of disappointing but not to bad.

Post-race: food was normal fruit plus a slice of pizza; good enough for me. I absolutely loved the girl from Mississippi and doterra oils who provided a full 20-minute (maybe more!) rubdown and a couple of sample oils for decongestants!

Utah Half Tri tomorrow!

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Sitting in my car at Utah Lake State Park the night before the Utah Half triathlon. I should be in my tent (only a few hundred yards fro transition area!), but I want to stay dry in all this rain! Looks like it will be raining and 60 degrees tomorrow. I guess the Bengal Triathlon in the rain and 35 degrees was a good training event earlier this year!

Below are my goals for tomorrow. No wetsuit. Rain. Cool. Light winds as expected. Goal times ard still valid, if not actually easier to get because it is not so hot.

Swim  34:00 / 35:00 / 37:00

Get in a short warm-up.
Realize that a non-wetsuit race may be harder and slower.
Find some feet and draft. Don’t plan to finish first.
Make this swim a nice and easy start to the day.

Bike: Complete in 2:43:00 / 2:50:00 / 3:00:00

Start easy and build.
Two bottles HEED and one gel on the bike. One bottle per hour, and one gel (200 calories) per hour.
2x Perpeptuem tabs at 1:30, 2:00, and 2:30.
Endurolytes at 0:50, 1:20, 1:50, 2:20, 2:50
Maintain 19.7+mph and back off if heart rate gets above 148
End with avg speed +/= 19.7mph and avg heart rate below 146.
Maintain a good steady speed as much as possible. Stretch a bit during aid stations.

Run: Complete in 1:46:00 (8:10/m)  / 1:53:00 (8:35/m) / 2:01:00 (9:15/m)

Start easy and build. First mile or two will be at 9:00 to catch my breath and transition. Last couple miles will be 8:00ish.
One gel in my back pocket. One small hit every 30 minutes
Endurolytes in side pocket. One tablet every 30 minutes.
Shuffle through aid stations, pour water/ice on head, pits, back, front shorts, back shorts.
Stay in the shade.
Try to real some people in.
Smile and thank volunteers.
Remember this is supposed to be fun!


Passing The Word: Sacred text from the ‘Church of the Silkie’ found | Battle Rattle

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The Marine Corps lifestyle is a foundation of this blog, so I am obligated to pass this on!

It’s undeniable that Marines built the Church of the Silkie.

(Mike Morones/Staff)
(Mike Morones/Staff)

Even though the super-short shorty-short that doesn’t do much to cover up the body’s lower half isn’t technically a part of the uniform, the garment holds a cult-like status within the Corps. Like many religions, there are sacred texts. The Church of the Silkie, I recently learned, is no exception.

Triathlon brothers: Boy pushes, pulls his disabled brother through race – Parents –

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This is such an awesome story!

God is at work here and big things are in the works. Check out The Lucas House at to track progress and see how you can help!

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