“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/

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.

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!

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!

Most Americans eat more protein than they need each day.  Intake beyond the body’s needs is unnecessary & can possibly have negative effects.  The big question is, what are the body’s needs?  Obviously, each person’s protein needs are different, and those needs depend on many factors.  Here are some guidelines:

Average adult (non-athlete):  0.8grams per kilogram body weight per day (about 55g/day for an average 150-pound person)

Endurance athlete (depends on training cycle): 0.8-2.0g/kg/day (55-135g/day for an average 150-pound athlete)

Other athlete with goal of building body mass: 1.4-1.8g/kg/day (127-163g/day for an average 200-pound athlete)

But here’s where the rubber meets the road: how do those numbers translate into actual food choices?

2 eggs–12g

4 ounces chicken breast–35g

4 ounces salmon–25g

1/2 cup black beans–8g

1/4 cup almonds–8g

various grains/veggies throughout the day (2 slices bread, 1 cup brown rice, 1 sweet potato)–13g

Total protein intake: 101g

This is, of course, more than what is necessary for average adults and even most athletes, except for endurance athletes during their pre-race cycle, and larger athletes looking to build mass.  All that would be required to meet any higher recommendation would be slightly larger portions.  The bottom line is, you can get all the protein your body needs to function properly, and satisfy the demands of athletic training and competition, from a healthy balanced diet. If, however you don’t have access to, or time to make, balanced meals, there are options for supplementation. At least now you will know how much protein you really need and can decide accordingly what to consume and when to consume it. Here are some of the healthiest sources of protein:

• Chicken, turkey, ham, fillet steak, or seafood cooked in a healthy manner (grilled, baked, broiled; not fried)
• Eggs
• Nuts and nut butters
• Beans or legumes

Protein does, of course, have important functions in the body:

• Maintenance & repair of body tissue (muscle, hair, skin, eyes, organs, etc.)
•  Enzymes
•  Hormones (insulin, secretin, etc.)
•  Antibodies (read: immune system)

These functions are certainly important, but the functions of all the other nutrients (vitamins, minerals, carbohydrates, fat, water, fiber) should not be considered any less important.  Getting more protein than what you need is not going to enhance or increase any of these functions/processes.  Also, excess intake of protein can be stored as fat and, depending on the sources of protein, could lead to high intake of saturated fat (see “Performance Nutrition Basics, Leg Two; Demystifying Fats”).

Just remember, all of the nutrients are important; we just need different amounts of them.  Finding a balance may be tough sometimes, but a little planning ahead can go a long way towards a healthy, balanced diet.

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

Coming Soon: Performance Nutrition Basics, Leg Four; Vitamins, Minerals and Water

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.

Big Sur International Marathon

Imagine yourself running in the most beautiful painting of nature you have ever seen. Now, sign up for the Big Sur International Marathon and you can actually run in the marathon that boasts the most gorgeous views your running shoes have ever encountered. This is an unforgettable point-to-point course run along California Highway 1 from Big Sur to Carmel. With canopies of redwood trees, the rushing of ocean waves, and the magnificent coastal mountains, your body might forget you are running 26.2 miles. At the halfway point, you will run across the iconic Bixby Bridge where you will be greeted by a tuxedo-wearing musician playing a Yamaha Baby Grand Piano. You will also be treated to some refreshing strawberries from local farmers around mile 23 as you head towards the finish line. The sights along this race course are unlike anything you’ll ever see!

Boston Marathon

With its 122nd birthday coming up this April, the Boston Marathon is one of the oldest and most memorable marathons around. With qualifying times set by the Boston Athletic Association, runners have to push their running limits to earn a spot on the starting line, which is what makes Boston extremely special. This point-to-point course starts in the quaint town of Hopkinton and ends on the busy downtown Boston street, Boylston Street. For 26.2 miles, you are never alone thanks to the Patriot’s Day celebration in Boston where  the whole city is off of work and ready to cheer for all of the runners. Hear the roaring students from Boston University as you crest the top of the treacherous Heartbreak Hill around mile 20. You will feel the rush of energy from the emcee and spectators as you finish strong through the downtown streets and make your final turn to the gigantic finish line, painted in bright blue and yellow. You have to be fast to race Boston, but we know you can do it!

Disney Marathon

It’s the most magical marathon of them all! Not only is Disney World an amazing place to make memories with your family, but it’s also become a delightful place to test your marathon legs. With your favorite Disney characters hosting this weekend-long event, runners get to experience an enchanting run through the wonderful world of Disney for all 26.2 miles. This is a marathon that welcomes all skill levels and is known as a relatively flat and easy course. Time will fly by as runners are fully-entertained on the course by music, loud cheers, and appearances by the world’s most famous mouse! Runners also receive a one-of-a-kind finisher medal for their time in the Magic Kingdom. If you really want to challenge your marathon legs, you can sign up for the other races taking place that weekend including a 5k, 10k, and half marathon. There are special medals if you choose to take on more than just the marathon and some fun kids races, making it a weekend the whole family can enjoy!

Honolulu Marathon

Get into the holiday and aloha spirit in early December when you run the scenic Honolulu Marathon. With no time limits on race day, runners can fully enjoy and take in all of the sights and sounds on the festive course. Even better, the race does not set a cap on participants, making it a great race for all of your family and friends to enjoy together.  The runners will get the full Honolulu experience as they run through the downtown streets, which are drenched in holiday lights and decor before heading through the famous Waikiki Village and scenic climbs around Diamond Head, where the ocean can be seen and heard for miles. You will feel like a rock star at the boisterous finish line as you can see yourself finish, thanks to a 20-minute delay, on the big screen in the finisher village. Let the Hawaiian spirit engulf you as you enjoy a marathon lined with palm trees and an ocean breeze as you run 26.2 miles in paradise.

Marine Corps Marathon

Known as the “People’s Marathon,” the Marine Corps Marathon is the largest marathon in the world that doesn’t offer prize money and, instead, celebrates the honor, courage, and commitment of all the finishers. This October race was created in 2004 to raise money for wounded service members and has taken on an extraordinary life of its own.The race strives to promote physical fitness, generate community, and showcase the skill of the United States Marine Corps, many who are participating in full gear. Runners from all 50 states and more than 60 countries take their marathon journey through both Arlington, Virginia and Washington, D.C., with the streets lined with members of the military and citizens cheering for miles. The flat and fast course is designed for everyone who aspires to conquer a marathon and will leave you with a true feeling of pride when you hit the finish line.

Miami Marathon

What better way to ring in the new year than with the marathon that never sleeps? The Miami Marathon is the party-of-parties when it comes to 26.2 miles because the people of Miami know how to cheer and celebrate a race like no other! Get ready for the course to be lined with excited crowds, mile after mile as you put your marathon legs to the test. The course is a great course for novices and experts alike as it is a flat and forgiving course. Whether you want to compete for fun or qualify for the Boston Marathon, this course is for you! Don’t be surprised if you recognize many of the spots on course from a movie or T.V. show and you may even see a famous face or two. Although the speedy course is definitely the “star of the show,” this January gem is sure to keep you entertained and inspired through every mile.

New York City Marathon

It’s not only one of the most popular marathons, but it’s also the world’s biggest marathon! With over 50,000 finishers, the New York City Marathon is a true bucket list race for anyone wanting to accomplish 26.2 miles. Even with the often-cold November weather upon the race, it doesn’t stop the millions of spectators from lining the streets to cheer on all of the racers every step of the way. You’ll feel the warmth and love of this patriotic race as it is regarded as a symbol of hope and unity since the 9/11 terrorist attacks.  Runners get a true tour of the city as they run through the five boroughs of New York City before the epic finish line that awaits in the iconic Central Park. The New York Marathon is definitely a once-in-a-lifetime marathon experience!

Pikes Peak Marathon

There is no actual way to measure or describe the difficulty of the Pikes Peak Marathon. Held in Manitou Springs, Colorado, runners start up a mountain trail with over 7,815 feet of climbing for the first 13.1 miles, hitting the halfway mark at the top of a 14,115  foot peak. However, what goes up, must come down and runners are then left with another 13.1 miles, carefully descending down the mountain to the finish line. Qualifying times are put in place to both challenge runners and to keep them safe. Despite being a tough race, it is also one of beauty and nature. Runners will get to experience running through the soft trails and mountainous terrain, overlooking the majestic surrounding mountains. For runners who want an even tougher challenge than the marathon, you race the Pikes Peak Ascent, straight up the mountain, the day before the marathon. The Ascent also has qualifying times, but we’ll never say no to a challenge!