Justin Hughes – Amateur Triathlete

I’ll preface this race report with a few thoughts…

• This was my first ever attempt at a full-distance Ironman. 
• The goal was to just HAVE FUN. If I finished in 17:01, but I had fun, then I’d say the day was a success. If I happened to finish in under 17 hours, that’d be an added bonus.
• I’ve done my fair share of 70.3’s over the last few years, but a full had been on my bucket list for a few years and IronMan Maryland fit the calendar for 2019. 
• I’ll try to make this entertaining, but if you’re looking for a real knee-slapper, check out Josh Amberger’s Kona Recap. If triathlon doesn’t work out for him, stand-up comedy should be his next endeavor.

Saturday morning the alarm went off at 3:00am. I typically don’t sleep well before races, but surprisingly, I slept rather well given the nerves and circumstances. I threw the final preparations into the car and scarfed down the usual pre-race breakfast (toasted everything bagel with peanut butter).  From where we were staying, was a good hour drive to Cambridge. Once we arrived, we parked in the pre-paid parking area right at transition (PRO TIP: highly recommend doing this option as parking is very slim in the neighborhood surrounding transition). Dropped off special needs bags, topped off the tires with air, and loaded my nutrition onto the bike. My fueling strategy for the day was the following:

• Swim – 1 XRCEL Peach Tea bottle just prior to swim start
•  T1 – 1 XRCEL Peach Tea bottle
• Bike
  • First 60 miles…
    • 3 XRCEL Orange bottle
    • 2 small PB&J sandwiches
  • Special needs bag…
    • 2 XRCEL Peach Tea
    • 1 small PB&J sandwich
•  T2 – 1 XRCEL Peach Tea bottle
• Run – 4 XRCEL Orange bottles (throughout)

I put my wetsuit on, grabbed my trendy aqua eyewear and walked over to the swim start. I lined up in the 1:40-1:50 group, again, looking to just cruise the swim and conserve as much energy as possible knowing I have conservatively another 11+ hours ahead of me. Threw back 1 XRCEL Peach Tea just prior to the gun going off. Took a deep breathe and waded out into the water. Now the fun starts…

For anyone that’s done Eagleman or IMMD, you’re familiar with the Choptank River. For those that haven’t, lets just say it’s called the Choptank for a reason, key word here is ‘chop’. For the first 400m you really don’t feel the current, but once you make the first turn, you quickly find yourself in a brackish washing machine on max spin mode. The current however wasn’t the star of this year’s race. 

Due to the warmer than usually water temps, coupled with no rain fall in the weeks leading up to race day, the swim course was full of jellyfish. My first loop they weren’t too bad, a few stings here and there, but the second loop, those little buggers were ruthless! I’m assuming all the fast swimmers pushed them out of the way on the first lap, and then the second lap the jellies came back with a vengeance against the back of the packers like me. Once I made the final turn and neared the swim exit, I was excited to be back on dry land and away from the jellies the rest of the day. 

Swim: 1:32…

I took my time in T1, ensuring to not miss anything. Doused my arms and feet in vinegar to ease the jellyfish stings before lathering on the sunscreen. 

Having done Eagleman many times in years past, I knew what I was getting myself into with the bike course…

• • The scenery – while absolutely breathtaking through the Blackwater National Wildlife Refuge, it makes for a very lonely ride (i.e. spectator-less). 
• • Flat as a pancake – no hills means constant pedaling and zero coasting. 
• • Wind – hands down the biggest defense this course has. Most sections are very exposed meaning no break from the seemingly always present headwind no matter what part of the course you’re on. The longer you’re out on the bike course into the early afternoon, the stronger the wind gets. 

Not too many highlights on the first hour or so of the bike. My power was right where I wanted it to be and my stomach was agreeing with my nutrition strategy. I was in the groove and humming right along to Lizzo’s newest summer hit (not the song I would have chosen, but the only one that would come to mind).  

At what seemed like the blink of an eye, I cruised into special needs at mile 63 feeling surprisingly well, and so far everything was going to plan (excluding the jellyfish). Grabbed my 2^nd bottle of 2 Peach Teas that I froze and placed in my T2 bag, along with the next round of PB&J. I remember thinking to myself “my legs feel good”, but knew the wind was only bound to get stronger.         

In the early goings, the miles were flying by. Once I hit the 85ish mile mark though, that’s when my mind started to wander. Each 5 mile ‘beep’ of the Garmin seemed like an eternity. The wind was really starting to blow at that point and I told myself just put your head down and keep pedaling, no matter what the power meter read. I cruised back into T2 and was met by some familiar faces (family and friends) who had been waiting anxiously for my pedal-fest to finally come to an end. 

Bike: 6:47…

In full transparency, I had never run a marathon in my life prior to this race, let alone after having just rode 112 miles. When I got off the bike, my legs still felt surprisingly ok. Tired yes, but not absolutely deflated. Again, I took my time in T2, ensuring to grab everything and load up on the sunscreen as it was really starting to heat up. I took it out really easy the first few miles, just focused on keeping the heart rate low and getting into a rhythm. 

Fast forward to miles 8-13 and that was my first “dark” moment. Due to the looped layout of the run course, you actually pass the finish line 5 times before you get to run down the red carpet. The first time through was exciting to experience the crowd cheering on the elites as they were finishing, but during the 2^nd time, it really hit home how much longer I had ahead of me. I also felt I was getting a bit low on liquids and was slowed to a walk. I took in some extra fluids at the next aid station and let the body “recover”. Within a few minutes, I was able to increase the pace back to a light jog and get back into the groove. 

I honestly don’t remember much between miles 13-23. Just keep telling myself to put one foot in front of the other, because as long as I kept moving forward, no matter what the pace, I would make the 17 hour cutoff. Fast forward to the last 3 miles and was completely shocked as I found myself still running after nearly 14 hours. At mile 25 I made my 5^th and final pass by the finish line before I would enter the finish line chute.   

Run: 5:45

If I had to summarize the advice I received from folks I spoke with in the days/weeks/months leading up to the race, they all said some variation of … “slow down once you get to the red carpet and soak it all in, you’ll always remember your first time.” While the lady in front of me crossing the finish line may have slowed down a little too much, to the point where my finish line pictures are of her not me, those 15 or so seconds coming down the finish line chute is a moment I will never forget. It was the culmination of countless hours of training … the realization of a pipe dream … the celebration of many sacrifices. Ironman Maryland was my victory lap. 

Overall 14:27

In closing, I want to give a big shout out to the entire XRCEL team. Thank you for continuing to support me throughout this journey. I couldn’t have done it without you!

It is no secret confidence comes from being prepared, and by failing to prepare you are preparing to fail.

In endurance racing we train ourselves every day to prepare for race day – what we eat, what equipment we choose, what physical and mental training we do. Everything we do prepares us for how we will perform when race day comes. But, there are some things we just cannot prepare for through our training, things that are out of our control, things that we aren’t expecting, things that happen in a split second that can ruin our hard work and leave us feeling completely shattered. Things that come to mind, for me personally in my racing experiences and for which I have not been prepared for, have been as small as simply going off course, to more significant like leaving my entire bike nutrition in transition, to catastrophic events such as crashing my bike in Embrunman 2018. Sometimes, I will admit, things happen that we cannot recover from, and all that can be done here is learn, don’t dwell, and look forward to giving yourself another opportunity to test yourself. But many times, we can recover, do our best problem solving in that moment, and still have a great day – perhaps an even better day because you know you went beyond what you had prepared for and challenged yourself in a way you have never done before.

Here are a few tips to remember if on race day you find yourself in a position you may not be prepared for:

Stay calm.

The best way to be able to make rational decisions is with a calm mind. Remove emotion from what is going on in that moment and then make your plan to move forward.

Act, don’t react.

Or react, then go back to step one, and act again in a better state of mind.

We all quickly react with emotion when something happens that is out if our control. But it is important to not get caught up in just reacting to the situation, but to ACT, and fast. If you find yourself wasting valuable time simply reacting to what happened to derail your race, stop, breathe, take a moment, and when calm, make your plan to move on.

Be positive and confident. Back yourself.

This can be a hard one when things go pear-shaped. Most of our confidence comes through training, but when things go wrong, it is easy to forget everything we have trained ourselves for, and react in a way we would not usually plan for. This is a time when you need to trust your instincts, even trick yourself to be confident, be positive and when you carry on, do so with confidence and don’t look back.

Be present.

Everything I have just mentioned about how you can navigate an unknown situation really comes back to being present. Not letting your emotions carry you away into thinking of outcomes that you can control in that moment if you deal with them IN that moment. Your race is not over, you have not failed, you can still do this. Take the emotion out, stay calm, bring yourself back into the moment and SEE what is happening. Deal with it with a calm mind. And move on.

When it is all over, reflect, learn and know you are a better athlete and person because you were able to take something out of your control and make lemonade out of lemons. In endurance racing you can NEVER be prepared for everything. It is impossible. So, don’t try. Train, prepare, be confident and ALWAYS trust your instincts.

Do you ever get stuck in a rut with swimming and that training feels monotonous and boring?  It doesn’t have to be like that!  I have been swimming since I was five, swam through college at Division I George Washington University, and I still don’t get bored.  The key is mixing up your swim sets and getting creative.  Keep things interesting by switching paces, adding drills, sprints, and kick.  Make things harder by doing a lot of repetitions and tight intervals. And, don’t forget to add in some recovery days.  Swim workouts with purpose and intent, not just to get in lots of yards.

Here are three swim sets to try.  Each has a purpose.

Workout #1: This is a race simulation.  It is a test set and should be a big challenge.  Get some friends together to motivate each other to do this one.  If you can nail this workout, you will gain the confidence and fitness to crush any triathlon swim. 
Warm-Up:
400 Free
300 Pull
200 Kick
100 drill swim
5×100 (50k/50s) :10 rest
8×25 (1 hard, 1ez)
Main Set:
20×100 on a very challenging interval (1:10 for yards is expert level, but if 2:00 is a challenge for you, then try that)
4×50 (25 backstroke/ 25 free) cool down
Try this set when you are in good shape and about 3 weeks out from a race.  You can also build up to this by doing rounds of 10 one week, then 15 the next, etc

Workout #2: 5k Friday. Every Friday my training partners and I gather for 5K Friday. This is usually my longest workout of the week and it is great to have company. Since we have various levels of swimmers we tend to make this a “strength swim” where intervals are less important and the focus is more on building strength through pulling and kicking.
    Warm Up:
    200 free – 50k 
    200 free – 50 back
    200 free – 50 k
    200 free – 50 back
    4×75 (25k no board/25 drill/25 swim)
    4×25 1/2 hard, 1/2 easy
    4×150 band only (this will be a challenge and requires good form and focus) Do these on 15 seconds rest.
    6×50 kick (descend 1-3, 4-6) on :60
    100 25 back/25 free x2 recovery
    5x 150 pull (no paddles) – these should be aerobic with an interval that gives you :5 seconds rest
    5×50 kick (1-3-5 hard, 2-4 easy) :60
    100 25ba/25 fr recovery
    6×150 pull +paddles – these should be slightly harder so make the interval 5 seconds faster than the last round of 150s
    4×50 kick (desc 1-3, hold 4) :60
    100 25ba/25 free recovery
    6×50 breathing pattern:
    2 rounds of: 
    1- 4 breaths per 50
    2 -3 breaths
    3- 2 breaths

Workout #3: Recovery Monday.  Most triathletes put in a lot of work over the weekend.  Usually long runs and long rides that fatigue the legs.  The point of this workout is to flush out the legs.
    500 free
    300 pull
    4×50 drill/swim
    8 x 100 (50k on back /50 swim) * with fins* – you can do these without fins, kicking on your back
    400 pull with paddles moderate
    8x 75 as (25 kick on left side/ 25 kick on right side/ 25 swim) 
    300 pull moderate
    8×25 (odds swim with over kick, evens swim easy)
    200 pull moderate
    100 easy cool down

Always make sure to fuel properly for these swims. For the race simulation – workout #1, I like to have a race type breakfast and then an XRCEL on my way to the pool. 

For the longer swims, I bring an XRCEL to the pool deck and take one after the warm up. I also keep an extra in my bag in case the swim goes long and I start to feel like I need extra fuel.

XRCEL: What did your post-baby racing career look like to you before and after you had your baby?

I chose to have my first baby right at the height of my career and over the last five years, I have had two more children.  In between each of the kids I’ve been able to return to peak fitness, but not for very long before becoming pregnant again. The result has been that I’ve done more races with less than ideal preparation or before my body was back to normal. That’s made for some frustrating times, but also some nice surprises. Either way, my number one goal has always remained the same, which was to get the best out of myself each race.

What was your approach to exercise after the baby and what did you feel like in those first few weeks?

My approach to exercise after having Lizzy was to let my body dictate when to resume first exercising, and later, training. The first several weeks of exercise was not even a consideration. My top priority was to let myself heal from major surgery and make sure my baby was getting proper nourishment. Lizzy got the flu when she was seven weeks old, so I spent a few weeks, literally, nursing her back to health.

At what point did you decide to start properly training again?

Lizzy was born on January 5th and I started a very basic training program on April 1^st. Up until that point, I was focused on feeding Lizzy and figuring out a schedule of when I’d be able to get out of the house to work out. From April to the end of June, I focused on waking up my muscles after such a long layoff by just doing easy swims, bikes, and runs. Running was difficult because every time I ran, a different body part hurt. I’d have to take a few days off to readjust and then try again. On July 1st I started adding more training volume with a little bit of intensity mixed in. The half Ironman in Ireland was my first “real” workout.

What were the biggest differences you noticed about training pre-baby vs. post-baby?

The biggest difference is scheduling and child care. I can’t just go out for a bike ride without figuring out the logistics of who is going to watch everyone. Time is more limited now too, but it has forced me to become more efficient. Also, I’m still waiting for a full night of sleep. I’m hopeful, but I realize with three kids and a dog, that may never happen!

Were there ever moments where doubt about returning to triathlon would sneak in and how did you handle those moments?

The third day after Lizzy was born was my low point. I definitely questioned if I was going to recover and, if I did, how I was ever going to take care of three kids and train. However, things improved once I got home and settled and was able to see how much support I have. There were also days at the pool when I thought I was ready to swim with other people again, but I would blow up after the warm-up. I had to remind myself that despite feeling like the slowest one around, my natural talent and ability as an athlete did not disappear. The changes that your body has to deal with after having a baby are a real thing and not just an excuse for having a bad workout.

What’s been the hardest part about juggling motherhood with being a professional triathlete?

These first few races have been hard because I’m coming into things right when my competitors are gearing up for their end of season races. I was nine months pregnant and haven’t exercised in months when most people started their seasons. It usually takes me a few races to remember what it takes to push myself, so I’ll catch up soon!

At what point after having the baby did you feel you were ready to race again?

I started feeling mentally ready to toe the line at about five months post-baby, but my body wasn’t quite there yet. I know from my previous comebacks that it’s taken me between eight and nine months to be back in fighting shape.

Why did you pick Ironman 70.3 Ireland as your comeback race?

I chose to do this race because I’ve always wanted to race in Ireland, I’m half Irish, and it was an easier race to get to. I’ve been in New Paltz all summer and our local airport, Stewart Newburgh, just started direct service to Dublin. I found a cheap ticket and decided to go. I traveled with a friend from NYC, rookie pro triathlete Nicole Falcaro and we supported each other throughout the weekend. Nicole had a great race, just missing the podium. I’m so glad I got to be out on the course with her and witness her success because I’ve seen the work she’s put in and the progress she’s made over the last year.

How do you feel your first race back from having a baby went and where will you go from here?

Any time I cross the finish line in one of these long races, it’s a win no matter what place I’m in. For this race, overall I’m happy with it. I had a great swim and was first out of the water by two minutes. I handled the cold water and the chop easily, which was a surprise. The bike threw me for a loop as it was one of the hardest courses I’ve experienced second to ISRAMAN. I hadn’t done any rides over 40 miles and only a few truly hilly rides.  I ran exactly what I thought I was capable of based on my training. I hadn’t run more than eight and a half miles before the race, so I took the first nine miles at a comfortable pace and then tried to build the last four. I zoomed through the last lap! I just needed a few more weeks to be ready to tackle the Wicklow mountains in the rainy fog. I’ve now resumed training and am continuing to build a base of miles.

How did you use XRCEL throughout your race and what do you feel are the biggest benefits of using XRCEL during a fast 70.3?

I had an XRCEL 15 minutes before the race start and continued to drink XRCEL every 45 minutes throughout the bike. I grabbed an XRCEL in T2 and drank it in transition before starting the half marathon. I felt amazing on the run and I was in the mindset to push myself the whole way. I finished the race and immediately thought “wow! XRCEL really works!”

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.