Last month I traveled to Manta, Ecuador to race the Ecuador 70.3 triathlon.  I finished on the podium in 2nd place.  I am very happy with my performance, and especially how I successfully executed my race plan.  A large part of that was due to proper fueling.  I believe it is always good to have a plan – which I write down in my journal. I make notes of exactly when I should take my fuel (sips of XRCEL) and drink water throughout the race and rehearse it in my mind the night before the race.  The key is to know the plan, BUT also to be flexible and be able to adapt when things don’t go perfectly.

My plan was: 4 bottles of XRCEL in my water bottle on my bike and sports drink in the bottle between my aerobars. I alternated sips of drinks with large swallows of XRCEL every 35 minutes.  All went perfectly until 40 miles into the 56 mile bike ride when I grabbed my bottle and simultaneously came upon a very rough stretch of pavement. I was so afraid of dropping my precious XRCEL (knowing I needed that last 1/4 bottle for energy for the run), that I held on to it rather than steer my bike! A few seconds later I realized I definitely needed both hands on my bars and realized it was either me or the bottle…so the bottle rolled to the side of the road.  I momentarily panicked about not having my trusty fuel, but I reminded myself that XRCEL is time released, that I already had gotten a lot in, and that I could supplement with the nutrition they provide on the run course. Instead of getting down about it, or distracted, I just carried on.  It wasn’t ideal and I probably didn’t have the pep in my step I might have had, but I was still able to finish very strong with the fastest half marathon of the day.

It’s important to have a plan, but also to be able to come up with a plan B if you need to.

In addition to fueling properly on race day, it is equally important to eat the right things in the days leading up to the race.  Everyone is different, but for me that means extra carbs, mostly in the form of rice. However, in Ecuador, a staple food is plantains, which was also a great way to fuel.  I had all sorts of plantains: mashed, chips, in the form of a “bolon”.

Fortunately, I had many new Ecuadorian friends to translate the menus for me and help me pick out the local specialties.

Manta is known for tuna fishing and has a giant fish market we ran and rode by.  Another memorable meal was the freshest tuna (served seared with steamed veggies) I have ever had. This combination worked and I felt great on race day.

Having a plan, and also being able adaptable is the key to executing a successful race. Next time, I’ll look ahead on the road to make sure the pavement is smooth before taking a drink!

“I am super excited to announce my partnership with XRCEL for the remainder of 2018. XRCEL tastes great, gives me energy immediately and over time, and never lets me bonk! XRCEL is the best choice for race fuel!”

 Dean’s race results to date:

 1- Tritonman Triathlon – February 17^th – San Diego, California

26^th place Collegiate – 59:03 – Fastest Swim Overall 

2-  Lake Havasu Triathlon: MCTC Conference Championships – March 17^th– Lake Havasu City, Arizona

60^th place Collegiate (flatted on bike) – 2:27:24 – 2nd Fastest Swim 

 3 – Collegiate Club National Championships – April 28^th and 29^th, 2018 – Tuscaloosa, Alabama

                              100^th place Collegiate (Duathlon) – 1:46:02

4 –     Ironman 70.3 Boulder – August 4^th, 2018 – Boulder, Colorado

9^th Place AG- 4:48:57 

7th Fastest Swim Overall – 25:05

Bike Split PR – 2:23:43

 5 –     Kokopelli Triathlon – September 8^th – Hurricane, Utah

6 –     Pumpkinman Triathlon – October 20^th – Henderson, Nevada

 Read Dean’s blog for latest updates: http://oblivioustocalories.blogspot.com/

I’ve always been fascinated by the missed great race performances due to an athlete’s mental breakdown rather than physical issues. Don’t get me wrong, plenty of bad races can be attributed to acute physical problems like injury, nutritional issues, or muscle fatigue. In my fifteen years of experience with elite-level athletics, I’ve always taken great interest in the psychological side of training and racing. I’ve spent time around some of the best triathletes in the world. While their physical abilities are always superb, I’ve found that it’s their mental strength that sets them apart. On the flip side, I’ve known a lot of great athletes who didn’t reach their potential either in some races, or throughout their entire careers, because their minds have held them back. Throughout my professional racing career, I too experienced being held back by my own psyche. I also experienced some of my best performances when my mental preparation matched my physical preparation. Endurance sports are hard on both the mind and the body. As athletes, it’s important to place as much importance on our mental preparation as we do our physical training. Toeing the start line mentally ready to go can make the difference between the race of your life and a DNF. Here I want to share with you a handful of tools I learned to use to prepare my mind for race day.

1) Visualization – This is probably the most powerful tool in the mental preparation box. The key to this technique is to start your visualization practice months before your key race. Think through your race day. You can even think through the days leading up to the race as well. Go through the entire race day, from when your morning alarm rings until after the finish. You can even include how you’re going to celebrate a great race. Think through every moment in between. Think about what an amazing experience it is going to be, think about how you will thrive in the race. Think about how you will feel at each moment, your emotions, but always in a positive light. Think about how calm and collected you will be through the whole day. How will you execute every aspect of the day? Address how you will embrace the pain and the tough moments. Dictate all of your thoughts throughout the day. Again, you need to make sure you maintain a positive take on every moment. After you’ve envisioned all of these thoughts and moments, make sure to write it down in a journal. Then as you approach your race, spend a little time every day thinking through your scenario. Every time you think through or review your visualization, you are creating your own reality. Those positive thoughts and emotions are being programmed into your brain and you’re actually deciding now how you will feel. This will become ingrained in you psyche and creates your future.

2) Confirmation – As race day approaches, athletes may start to doubt themselves and their preparations. When this happens, you can start to talk yourself down and not trust in your preparation. Negative perspectives like this do you no good. You need to focus on the training you DID do, rather than the training you DIDN’T do. You need to confirm that you are indeed prepared to race. An easy way to do this is to spend time reviewing your past training plans/logs to reinforce and remember all of the hard work and sweat equity you put in to be ready for this race. I once heard a world-class triathlon coach say that endurance athletes have about a three day memory. They can’t seem to remember the months and years of good training they’ve done. If they haven’t felt a certain way or done certain workouts for a few days, they start to doubt themselves. We tend to remember only the few bad workouts or that maybe we missed one key workout. I can remember being stressed about a race because I was sick for a week and missed 7 days of training. I didn’t think about the seven months of great training leading up to that one week in bed. If you take the time to read through your training logs, it can help reinforce how much work you’ve done to prepare for your race. Use this tool to confirm to yourself that you’re ready. As you read back through all of your logs, you will realize how far you’ve come as an athlete. You want to stand on that start line confident in your fitness and this will help remind you of all of the miles you put in to get to where you are.

3) Affirmation – We are our own worst critics and we tend to talk negative to ourselves. This is especially true when we are experiencing doubt about an upcoming race. Motivational speaker Les Brown says that there is an old African proverb “if there is no enemy within, the enemy outside can do you no harm.” By affirming your strengths to yourself, you can eliminate that enemy within. Of all of the mental preparation tools, I feel that self affirmations are the one that some people struggle to do. It can feel awkward or maybe corny to tell yourself positive things. You need to get over any feelings like this and begin to tell yourself how good you are. Like visualizations, your thoughts will begin to create your own reality. A great way to do this is to start writing down positive thoughts, phrases, or sentences on flash cards. Think about your future state. How do you want to feel? Then each day, in a quiet and peaceful moment, read through your flash cards. Ideally you read them out loud so you can hear yourself say those positive things to yourself. At first, you may feel like you’re telling yourself fibs, but the more you practice, the more you will internalize these statements and believe in them. This will become who you are. For example, you could write down something like “when I run, I am relaxed and my legs feel light and springy, like a deer galloping through a field.” It may feel hokey or strange to recite that to yourself, but that will become your reality. You will to eventually feel more relaxed and springy as you run.

4) Worrying Time – One of the best tools I’ve come across to avoid excessive pre-race nerves is to schedule worrying time. As race day approaches, anxiety around all of the ‘what ifs’ can build in your brain. Some nerves are inevitable. In fact, a certain limited amount of the butterflies in your stomach is healthy and can help your performance. This is because it helps release your stress hormones designed to increase our physical abilities as a natural defense mechanism to stress or danger. However, too many of these nerves, for too long (days and weeks) before a race can leave you mentally exhausted and physically hamper your performance. A sports psychologist I worked with gave me this great technique to deal with those nerves in the days before a race. He recommended scheduling time to worry about those ‘what-ifs.’ Start by setting aside 30 minutes at a certain time on a certain day. If you feel anxiety before then, tell yourself “it’s not time to worry right now, I will think about this today at 3:00pm (or whenever you decide).” Then during your time slot, worry as much as you want about what could go wrong. Go crazy with it. Then think through how you will handle all of those scenarios. Use that time as contingency planning. When the time is up, then you tell yourself that you’re done with the worrying and it’s time to move on. You can schedule more time later or the next day. If you feel those jitters creeping in again, tell yourself you can’t worry now, but you can during your next worrying session You have the ability to tell yourself that you can’t worry about what could possibly happen all of the time. I found this to work really well for myself. Give it a try, you may find it really helps to mitigate your pre-race anxiety.

5) Failing to Plan is Planning to Fail – If you think about everything that goes into your race itself, there are a lot of moving parts that make it a fairly complex endeavor. The more you can plan out and address the details that go into every aspect of the race, the better. Spend the necessary time to think through all of the steps and details surrounding travel to the race, going through all of the motions of the final days leading into the race, executing every step of the race, and contingency planning for potential issues that could arise. For instance, think about your race nutrition. Spend the time well ahead of race week to think through how much XRCEL you need to bring to the race, where you will pack it in your luggage, which water bottles it will go in for the race, how much and how often will you drink it, will you have spare XRCEL if you drop a bottle, etc. Spending the time to think through these kinds of details ahead of time can save you a lot of stress in that final week before the race. This shouldn’t be limited to your nutrition planning, but you can do this for all aspects of your race; from travel logistics to your equipment. With forty full-Ironmans to my name and even more half-Ironmans, I’ve heard of, seen, or personally experienced almost everything that could go wrong. The better prepared you are going into the race, the better you will be able to handle any issues that Murphy’s Law will throw at you!

6) Victory Lap – I once spoke with a sports psychologist before a race. He said one sentence to me that has stuck in my head ever since. In fact, I stole it and say it to many of my friends and athletes before they race. It’s a very simple but a profound idea. He said, “Tomorrow’s race is your victory lap. Go take you victory lap.” We often think of the races as the end point of our journey. That viewpoint tends to place too much gravity on the results of that race. It can make it appear as an all or nothing event. Instead, try to look at the race as your reward for all of your hard work and preparation over the previous months. Getting to the start line healthy and rested is the hardest part about any endurance sport. Look at the race as your celebration for all of your sacrifices and everything you overcame in your training. You get to go race because you did everything you could to get yourself to that start line. The time you spend actually on the race course is a small fraction of the time you spent training. Enjoy every minute out there. This is your time. This really is your victory lap.

Endurance sports are hard enough, don’t let your mind make them any tougher. Place the importance on training your mind as it deserves. It doesn’t matter if you’re physically fit and strong, if you’re mentally weak you may crumble as soon as the race gets hard. Just like every other aspect of your physical training, mental training takes effort and practice. Make it a priority and you may find it opens up your potential for your best performances yet.

XRCEL: What initially attracted you to racing the New Jersey State Triathlon Championships?

Brian Norling: Since I started racing triathlons, the NJ State Triathlon has been one race I’ve done almost every year starting back in 2009. I’ve only missed it when the race conflicted with other races. It is one of the largest race in the area and gets great racers from all over the area, which makes for great racing. You have to always come into the race in great race shape because the race is very fast right from the start. I used to race the Olympic distance here, but the last two years, I have raced the sprint distance.

How did placing 3rd overall in 2017 fuel your training and focus for returning to race in 2018?

Placing 3rd last year was a great feeling, but it also gave me the drive to try to win the race this season. I knew I had to be faster at 43 years old than I was at 42, which was not so easy. I had to look at what I did in 2017 and find where I could make up some time. The months leading up to the race I did a few more sprint triathlons than I normally would, which gave me the chance to work on the race as a whole and see what I needed to change. In sprint races, every second counts, so I knew I couldn’t have any race hiccups if I wanted to come out on top.

At 43 years old, you were competing against guys nearly half your age and still won. How has fueling with XRCEL in your training and racing these past few years elevated your overall performance and allowed you to beat some very fast, and younger, opponents?

I use XRCEL in all of my training sessions, which gives me the edge because I don’t have to worry about how I’m going to feel during the race. I know that I’m not going to have any cramping or stomach issue when I use XRCEL, so it’s one less thing to worry about during the race. XRCEL gives me the fuel I need to race to the best of my ability.

What do you see as the biggest difference in using XRCEL when training and racing compared to the products you have used in the past?

XRCEL is easy to use as I can easily fit the easy-to-grip bottle in my jersey pocket when I train and race. You can drink half of a bottle and put the cap back on without a problem. There is no ease like that with a gel. Also, the amount of nutrition is always the same, so I don’t have to worry about measuring and mixing of a powder to make a drink.

Once you realized you were the overall winner of the sprint race, what emotions did you feel?

It was a tough race for me. I went from thinking the race was over for me to “wow, I won!” in under an hour. I didn’t have a good swim at all, coming out of the water two minutes down from the leader, which is not where I wanted to be.  I had to put in a great bike leg and run to make up  time and I ended up with the fastest bike split of the day and a top five run time. Coming down the finishing chute and raising the tape was a surreal feeling. The energy was so high and I was so stoked to win the overall race and become the NJ State Sprint Champion. It was such an awesome feeling!

How do you use XRCEL in shorter, faster triathlon races like the NJ Tri Championships?

In a short race like NJ State, I drink one bottle of XRCEL, followed by some water, about 15-20 minutes before the race starts. I’ll also have one bottle of XRCEL on the bike and drink about half of it with a few miles left in the bike portion. This strategy helps me stay fueled up for the entire run.

With consistent success and wins in your races, who inspires and drives you to continue to push yourself at such a high level?

My kids and family are my inspiration to keep going. I like that the training and racing is teaching my kids a healthy lifestyle. Now that both of them are getting older, I do some training with them as they are both into sports. Getting a couple runs in with them is the best time.  I try to do most of my training early in the morning so I don’t take away from the family time. I have to keep an open mind about my training schedule because with family and running a business, things can change at any time. I do believe in quality workouts, which is why I make them all count.

What are your racing goals for the rest of the year?

I have a few more triathlons on the schedule for the year. Ironman 70.3 Atlantic City in September and another late season sprint in my hometown. After that, I will do a few fun cross country races and a six-hour mountain bike race to end the season in November.

XRCEL: With an elite level background in an array of other sports, what has it been like taking on the role of team owner/manager of a sport you got started with later in life?

Kelly: Something new and exciting, but same template as most any sport. It’s fresh with different line up of characters in different places. It’s fun because I am so enamored with cycling and am an avid rider racer myself.

XRCEL: What has it been like watching your daughter, and team member, Madison, grow and thrive in the competitive world of professional cycling?

Kelly: It has been fun but I worry about her getting hurt! We started out three years ago racing together and that was the most fun of all. We just got in the car and drove around to all the races and had a blast! Best summer ever! We kind of stumbled into this whole team thing and it just kept growing and snowballing and now we’ve got a beautiful team for her to be on, but we are fair to everyone and everyone gets a chance, they don’t just race for her.

XRCEL: What’s the best part about running a women’s professional cycling team? and what are the challenges?

Kelly: Best part is supporting women so they can race. Our ladies have jobs and / or school so if it weren’t for sponsor support and Capital Wealth Advisors flying them to events they wouldn’t be able to race as much or as far away from home.

The Challenges are getting 8 women that gel. Last year we had some tough goes with members that refused to be team players, so they weren’t asked back. Got to work as a team. It’s also tough to let go of racers that maybe are sweet but not up to par. So managing people is tough.

XRCEL: What do you hope the Papa John’s team brings to the women’s professional cycling world?

Kelly: Team tactics, color, excitement, example of professionalism, new ideas.

XRCEL: What has been the most rewarding moment for you, so far, as the team owner of the Papa John’s/ Trek team?

Kelly: To see my creation, I worked so hard to obtain, lined up at the start of the race perfectly kitted up in Safetti wear, Trek bikes, Boyd wheels, Bontregar helmet, heading out together.

XRCEL:  With so many different nutrition options in the endurance industry, what made you feel XRCEL was the best fueling source for the team? 

Kelly: I tried it and some of the others did also and we all liked it. This will be our third season being fueled by XRCEL, we use the product and have had outstanding results! We don’t like to go without our XRCEL during our fast, 60 min crit races because of it’s fast, immediate and lasting energy.  We also like XRCEL’s extended release feature for our road races and long training rides. It works! Personally, XRCEL has energized me through the toughest of rides even after a sleepless night and in the toughest of headwinds in south Florida. I’m hooked for life!

XRCEL: What have you learned since you started the Papa John’s Women’s racing team three years ago?

Kelly: Cycling needs more teams like ours. Criterium racing is growing in popularity and it’s sponsor and spectator friendly and should be better supported by USA cycling and made a priority. I believe we should lead as Americans and not follow. Let’s get the Europeans crit racing. We barely have any stage racing left in America anyway because I believe it’s boring to them. It’s a cultural thing. Crit racing is the NASCAR of cycling with a bit more class.

XRCEL:  With all your experiences, what words of wisdom do you have for your team members and people in general?

Kelly: Make sure what you are doing is fun and safety first! Be a noble racer. Ignore the jealous haters.

XRCEL: What are your goals for the Papa John’s team this year?

Kelly: To stay in one piece and do the best we can.

XRCEL: Any other thoughts or comments you want to share?

Kelly: We encourage everyone to continue to follow the team as we power through the season. The team will have a new title sponsor next year but the excitement and commitment to great racing will continue.

Calcium (in leafy greens and dairy) is involved in muscle contraction (in addition to the more familiar function of bone strength).

Potassium (in bananas, potatoes and a host of other vegetables & fruits) helps maintain fluid and electrolyte balance.

Beta-carotene (in orange fruits & vegetables) is important for our eyes & vision.

For many, the first thing that comes to mind when they hear the word “vitamin” is a pill.   Sadly, taking a vitamin supplement is not the best way to provide your body with the vital nutrients it needs.  It is always best to get your nutrition from foods.  Unfortunately, many Americans, even fit athletes, do not always hit the mark when it comes to well-balanced, high-nutrient-density intake.  That, coupled with the athlete’s higher nutrient needs sometimes means a supplement is necessary.  It’s best to have a dietitian assess your dietary intake to determine if a vitamin or mineral supplement will be helpful or just a waste of money for you.  (Important note: most vitamin/mineral supplements are not harmful for the body, but there are a few that can build up to toxic levels if taken in excess.)   A focus on vegetables, fruits and whole grains is the best way to get the nutrients your body requires.

Now a note about water.  While everyone understands the importance of hydration in athletic performance, succeeding at it can be a whole different story.

Here are some useful tips for making sure you stay hydrated at all times:

—have a cup or bottle by your bed and drink at least 8 ounces right when you get up
—carry water in a vessel that will not spill and set a goal to drink 5-10 ounces per waking hour
—train yourself to drink room-temp water so that you don’t limit yourself in any way from drinking at any time
—download a water-tracking app and set a goal for 0.5-1.0 ounces per pound
—do not count caffeinated beverages in with your intake; while regular caffeine consumers will likely not experience much of a diuretic effect, it’s hard to determine if there is extra fluid loss, so it’s better to exceed your needs than to end up short

Remember, it is best to be in a constant state of hydration instead of just focusing on “getting hydrated” for an event.  On the morning of your event, it’s important to start hydrating early, just like it’s important to start eating early.  It’s best to drink at least 20 ounces 3 hours before the start of the event.  It will also help to drink a bit more about 30 minutes before starting, but the amount depends on what you can tolerate without feeling full or bloated.  Also, during an event, it’s best to drink at least 16 ounces per hour, but your stomach will thank you if you space this consumption out through the hour & don’t try to drink it all at once.  All of these numbers are fairly arbitrary, as everyone “loses” fluid at different rates, but they are at least a good guide.

Janet Carter, MS, RD, LD, CPT, CLS
Dietitian/Sports NutritionistEndurance Athlete
dietjc24@yahoo.com
774-400-7566

Coming Soon: Performance Nutrition Advanced, Leg One; Maximizing Carbohydrate Intake for Peak Performance

This blog is written using the most updated scientific information available.  The author has no financial stake in anything that’s discussed, nor is she benefiting financially from writing the blog article.  In other words, you are receiving un-biased, science-based sports nutrition information from an experienced professional who is also a seasoned endurance athlete.

“With XRCEL as my go-to fueling source for the last three years, I no longer have to worry about running out of energy while training,” said Norling.

Before having XRCEL in his corner, Norling was having cramping problems in longer races. Once he switched to XRCEL, he says he has never had cramping issues again and believes that XRCEL is the key to keeping his body fully-fueled and cramp-free.

“One year, while racing Cathedral Pines, I had to bail at six hours because of cramping issues. The next year, when using XRCEL, I had zero cramping issues. Training and racing with XRCEL gives me one less thing to worry about and there is definitely enough to worry about on race day,” adds Norling.

Whether Norling is racing for one hour or six hours, he notes that XRCEL has never let him down. With so much racing success in the last few years, we are beyond proud to sponsor Brian and can’t wait to watch him continue to race fast and win!

XRCEL: You had the second fastest marathon time overall, 2:45:59. After what you considered not to be your best swim and bike, how did you pull off such a fast run?

Scott DeFilippis: It’s been a long time since I’ve had a marathon like that, but with nearly a year of uninterrupted training, I knew no matter what happened in the first half of the race, I had that sort of effort in me.  I carried two XRCEL’s out of T2, drinking the first immediately and then sipping off the other one during the first 21 kilometers. The Nice course is a four-lap run, so I was able to stop on laps two and three to get the other two bottles I had left in my special needs bag.

Last year you were injured and watched Carrie Lester race Ironman France from the sideline. How did spectating last year propel your personal goals for this race?

This race is very special for me as it’s the site of my very first Ironman finish. Ever since that day in 2010, I’ve dreamt of running like I did this year, but I was zero for three in previous attempts, completely melting on the run. This year, my main objective was to have a good marathon.

Watching the race last year was motivating, but it was also very educational to watch as I saw how the race unfolded and witnessed many of the guys buckling on the marathon.  Coming off the bike this year, even though I had lost a good 15 minutes more than I had expected, I knew if I could nail the run, I’d finish in the top 10.

Why was it important to you to not give up heading into the run, knowing you weren’t having the best day, when many times pros will save their bodies and not finish a race if they aren’t feeling “on?”

First of all, my entire family was there. They came “across the pond” to celebrate my parents 50^th wedding anniversary.  Trust me, I contemplated pulling out nearly the entire bike ride as I had not had a bad day like that on the bike all year, but I kept thinking of my nephews and I didn’t want to have to explain to them why I quit.  Secondly, I knew with a top 10 finish, I would earn a paycheck and, as a professional, as hard as it is to make a living in this sport, I was fighting to cover some costs of the trip. Finally, in terms of beating up my body, I knew the distance of the Ironman, and the marathon, wouldn’t beat me up as it has over the past few years when I didn’t have such a big base of fitness.

How does being a coach to your KIS athletes play a role in how you react during your races, whether things are going well or poorly for you?

This is a special point in my career because I am still racing at a high level while I continue to hone my coaching skills. With every training block and race I learn something new.  Ironman France was no different and hopefully I proved to my athletes that triathlon is three sports, it’s not all about the bike, like many think. At the end of the day, the marathon makes or breaks your race.

You have lived and trained in Switzerland regularly over the years. What makes training and racing in the region so special, in your opinion?

This is my eighth summer in Switzerland, so naturally it feels like a second home. I absolutely love riding my bike in the Alps as it makes me feel like a little kid when I ride here. There’s nothing like coming to the crest of a mountain and then flying down the other side. You get that same sensation of skiing, only on a bike.

Racing here is also very special!  So many races around the world have become too easy, with two and three lap bike courses without a hill in sight.  This may sound harsh, but some of these races should be called “Easyman” not Ironman, but not in France. The French people are not afraid of a challenge.  Every weekend, all summer long, there are races where the organizers found a body of water and then looked for the biggest hills or mountains to make the bike as challenging as possible. They are passionate about suffering, that’s for sure!  I think their country’s history, having fought two World Wars here, could have something to do with this mentality, and I plan on racing in Nice again next year!

What’s your next big goal for the season and what will you take away from this race?

I’m pretty certain I felt so terrible because of how I tapered for this race, so I am currently working this out. Next up will be Alpe d’ Huez Long Course in early August, followed by the “Grand Daddy” of all full distance racing, Embrunman in mid-August. I also plan to race Ironman Chattanooga at the end of September.  I’ve recovered well, so I know I have a few big efforts left in me this season.  I’ll be swinging for the fences in every race I start until the end of the year!

When you are one of the best triathletes in the world, consistently finish in the top 10 at the World Championships, and have to defend an Ironman title, it’s no surprise that you have a constant target on your back. Our XRCEL athlete, and professional triathlete, Carrie Lester has proven time and again why she is a force to be reckoned with, no matter the starting line. After an impressive win at Ventouxman, Lester was able to pull through with a runner-up finish on the grueling Ironman France course. We checked in with Lester to find out what it’s like to handle such a technical course, while juggling some unexpected race day bumps in the road. Find out where Lester’s triathlon road leads as she begins her grind for another sensational finish at the Ironman World Championships.

XRCEL: Heading into IM France as the defending champion, how did you handle the pressure?

Carrie Lester: I really didn’t feel the pressure returning as the defending IRONMAN France champion. I always tell myself just to race the best I can and, wherever I place on the day, that’s all I can hope for.  It would have been a dream to win again and, with family there this year, it would have been even sweeter, but unfortunately, I had to settle for second place this year.

In your mind, what things went well and not so well during your race, specifically?

I had what I feel was my best Ironman swim, sitting on the feet of the lead female the whole way, and it felt easy. I feel like I managed the bike pacing well, given how hard the course is, but where I went wrong was missing my fluid intake. It didn’t feel as hot as last year and I just didn’t take enough fluids, which I felt immediately on the run. Up until the run, everything had been going well. I spent the first lap of the run in a bit of a panic trying to figure out what was going on and what I needed to do and then spent another lap hitting every aid station. I kept taking my time to get any fluid and fuel I could while trying to stay cool. I had two XRCEL bottles with me out of transition, which helped along with the water, electrolytes, and trying to keep my body temperature down. By lap four, I felt better and was able to finish strong.  I was a little disappointed I couldn’t run as well as I could have, but managing a tough run was a win for me.

With such a tough and technical bike course, how do you make sure you are fully-fueled to stay strong during your ride and as you head in on the run?

I feel like I nailed the fueling part as I never felt like I was bonking at any point during the ride. I consume XRCEL the entire bike course with two extra bottles in my special needs bag.  I eat bananas, which I pick up at the aid stations as I have found that they settle my stomach. My big mistake was simply not drinking enough electrolytes and water.

What did you take away from Ironman France this year?

DRINK MORE! At least two more bidons!

The last two years in Kona, you have bettered your top 10 finishes, 10th, and 7th. What do you think you need to do as you look to improve your performance this year?

I’m pretty happy where I am now, and with another five weeks here in the mountains, in combination with two hard races, Alpe D’Huez and Embrunman, I will be in a better position to start the final training block in late August. I just need to manage the recovery from those two races so I can hit a really strong final preparation for Kona.

Looking at your triathlon future, what do you see as goals, bucket list races, and how long do you see yourself putting your body through such a grueling career?

This year, I wanted to do the Ironman France, Alpe D’Huez and Embrunan trifecta. I’ll try again next year, maybe.  I would also like to do the Ironman 70.3 World Championships in Nice next year. I’m definitely getting a little slower with my recovery, but my body isn’t letting me down. I feel stronger than ever, so until I have lost the motivation, or something else comes along, (hint, hint, little feet) I will keep going.

The long build run…cringe…
It’s always the one for me that can be the hardest – more mentally than physically. But when done right can add a great deal of strength and endurance to the legs, and mind! Here are 5 things I have learned over the years from many failed, and also some successful, long build runs.

How long is long? Well that depends on your goal race, and also your level of fitness when starting the run. For me, I have years of running in my legs, but even at the start of an Ironman prep, my build runs are only 60-75mins. These gradually increase to around 2 hrs – and most of that is easy running to “flush” the legs. Here are my tips:

1. Start out easy.

Sounds easy enough, but I have learned the hard way many times. Give yourself time to warm up and get the blood moving through your legs with a very easy jog. Almost a shuffle. Gradually increase the pace a little to a steady jog but keep it really easy to start.

2. Don’t force the pace – let how you are feeling dictate the effort in which you build the pace.

It’s ok to have an idea of the numbers you want to hit as you progress through your build, but don’t let these rule the run. From your starting jog, pick up the pace a bit and see how you FEEL and then go from there, gradually increasing the pace every 10 mins or so (depending on your run duration). Never force the pace if it feels too hard too soon. I have had runs that have felt so fluid and smooth finishing at a pace that is faster than my ½ marathon pace, and then others I have barely been able to hold my marathon pace to finish. Its all about what you have on the day. Work with what you ARE feeling and not what you THINK YOU SHOULD be feeling.

3. Fuel & hydrate early to optimize a strong finish.

Bonking at the end of a longer build run isn’t always a result of starting out too hard, or forcing the pace too soon. It can be because you are dehydrated and/or you have simply run out of fuel. On the longer runs, I like to have a gel before and during the run (usually 15mins before I start the build). My choice is XRCEL because its easy for me to digest and never upsets my stomach. I also carry a hand flask with electrolyte and fill up with water along the way. For runs about 60mins you should be ok with one XRCEL just before, but for anything over 75mins think about taking extra with you.

4. Choose your terrain wisely.

An ideal build run finishes on a flat section or even somewhere slightly downhill when you want your leg turnover to be cranking along. Some hills at first when you are warming up are ok, and can often make you feel better when you start your build, but try to find somewhere you can really hammer out the build portion. If you can’t find this outside, it can be replicated on a treadmill. Start out very easy at a 0% incline, then increase to 2% for 10mins, then 3% for another 10mins, and then flatten it off and run easy for 5mins and then crank your build out.

5. Pick the right partner.

If you are running with someone, try to run with someone that has a similar pace or is only slightly faster. That way you won’t start too fast or try and run your build at a pace that has you starting at your finishing pace. If you are running with someone faster, right from the start, just let them go and stick to your pace.

Have fun! And I hope you nail your next build run!