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See Endurance News October/November/December 2017: http://www.hammernutrition.com/media/downloads/ENews/ENissue107.pdf  

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See Endurance News August/September 2016: http://www.hammernutrition.com/media/downloads/ENews/ENissue101.pdf  

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FLUIDS: Our basic recommendation is 20-25 ounces per hour, with many athletes needing no more than 16-20 ounces hourly to fulfill hydration requirements. When the temperatures get hot it may be necessary to increase fluid intake above the upper end of that recommendation. However, that doesn’t mean that you can indiscriminately consume copious amounts of […]

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Electrolyte Replenishment 101 Replenish right to finish strong Peak Performance Tip: To keep your body functioning smoothly throughout a long workout or race, replenish electrolytes consistently and completely. We recommend starting with 2 Endurolytes/hour, OR 1 -2 Endurolytes Fizz/hour, OR 1-2 Endurolytes Extreme/hour. HEED sports drink provides an excellent base of electrolytes. Read on for […]

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The Five Phases Of Swim Training By Sara McLarty Published Mar 8, Swim coach Sara McLarty explains why it’s important to vary your training throughout the year. Are your swim splits always the same? Perhaps it’s because your swim training is always the same. Swim practice should change multiple times during the year. There are […]

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6 Recovery Tips for Your Toughest Workouts Recovering thoroughly between ALL your workouts—even the easier ones—is undeniably important. But what about those ridiculously hard workouts, the ones where you tell yourself “Oh, am I going to be sore tomorrow. I doubt I’ll be able to function.” After those kinds of training sessions, do you simply […]

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How To Taper For Triathlon Racing You’ve put in all the hard training, now the key for race day is to get your taper for triathlon just right. Training as hard as you can right up to race day will not result in your best performance. You need to allow yourself time to recover from training in […]

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Power lifting is beneficial for the triathlete because it deveops fast-twitch muscle fibers.   Fast-twitch fibers are the type of fiber recruited for short bursts of high intensity contractions  in weight lifting and sprinting.  Power lifting prompts the muscle cells to augment the supply of fast-twitch fibers.  These fibers are requried in the swim, bike, […]

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Part 2 of this article introduced a series of exerises that targeted the stabilizers of the major load bearing joints of the body.  These muscles function to promote joint stability under conditions of increased repetion and load. Although we will now advance to strength training for prime movers, we do not want to leave the […]

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EXERCISES FOR EFFICIENCY AND INJURY PREVENTION As discussed in Part 1, the shoulder, hip, and trunk stabilizers are the critical, but often overlooked muscles in endurance athletes. The highly repetitive nature of endurance sports places great demands on these joints.  Keeping the joints stable by strengthening the small muscles that support them allows the large prime […]

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One thing I think athletes should do more of is strength training. This is especially important to the stabilizing muscles of the major load bearing joints of the body. While the large power muscles (such as the quads, latts, and traps) are rarely neglected, the small, deep stabilizers rarely get the attention they deserve. Meanwhile, […]

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I am a seasoned triathlete who had been competing for more than 7 years. Raced all different distances sprints, Olympic, half IM’s to full Iron man. Over the past year I have been experiencing serious discomfort and pain in my right hip. I foam roll, stretch, get massages, eat right and do all the correct […]

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I spoke with a few different foot doctors and podiatrists and most felt it is unnecessary if you are not feeling pain during walking or activities. If you have been running and you’re not having any pain or problems there is no reason to have it. On the other hand, if you are experiencing discomfort […]

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  Have you ever breathed through a straw? Or held your breathe for 30 seconds and then 45 seconds and a minute or two? Ever take a vacation to the Rockies? Well, these all have something to do with breathing and oxygenation! Breathe in an out through a straw. That’s resisted breathing, the weight training […]

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