Embrace the local races because this might be where you may achieve your best performances. You’ll be able to focus your energy on the race, rather than the logistical stress of travel. In addition, the boost from being cheered on by family and friends and the local tri community is huge. Plus, there’s no motivation to dig deep like earning local bragging rights.

Work with the seasons, not against them. Plan your races so that you don’t have to worry about training during the holidays. If you live in a place that is frozen in winter, use these months for maintenance training or skill building. It’s the perfect time to get hungry to train when the weather becomes nice. The goal is be fresh and ready to go when the weather is more inviting.

Go short, even if you are going long. Not all races have to be long triathlons. Mix things with sprint distance tris, 5k road races, bike time trials, etc. These races allow you to experience pure racing and to replace holding watts or paces with the pure grit of fighting to the finish line. Short races hurt, but are fun and create an opportunity to practice racing skills without putting the stress on your body.

Make your coaching work for you. Find a coach who understands your lifestyle outside of triathlon and who is willing to build a training program around it. Training programs should not be a cause for stress! Build a training program that embraces what you are easily able to do while minimizing the things that cause stress. For example, if you live really close to a pool, build your aerobic base by swimming more. If getting to a pool is hard for you, swim less and build dry land swim training into your program. There isn’t one set training program that works for everyone, so be willing to embrace something that is built specifically for you.

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!

By Scott DeFillipis Pro Triathlete and Coach

April has come and gone and many triathletes based in North America have already begun their seasons. Some are feeling encouraged with their early season result while others who may not have fared as well have themselves feeling down in the dumps. Well, I am here to tell you that it’s ok to not be super fit in May and it’s ok to not have a personal best in your first race out of the gates.

I see more often than not athletes trying to rush into the season, forcing the training, when their mind and body are simply not ready. This can result in an injury leading into the race or sometimes happening during the first race of the year. Sometimes, unrealistic expectations can result in a bad race leaving them feeling down in the dumps come May-June which can send a season spiraling downward.

We need not look any further then the most talked about triathlete in the world, Lionel Sanders. Mr Sanders had a sub-par year in 2018, which started to go downward after the disappointment of losing to the greatest triathlete we’ve ever seen, in Jan Frodeno.  He let his own expectations affect the rest of the year. Post Kona rather than let his body recover from yet another long year of training and racing at an extreme level of intensity.  He jumped back into training and won Palm Spring 70.3 but then immediately looked towards nailing Oceanside 70.3 in early April with the goal of qualifying for Kona a few weeks later at Ironman TX. Well, he pushed and pushed and didn’t make it to the start line in Oceanside and is now forced to rest for 3 months as he is sidelined with a pretty bad stress fracture.  

This is not completely Lionel’s fault as the way the calendar is set up, WTC has jammed some of the most important races of the year all within the first 8 weeks of the season (With the year starting early April) with 3 of the biggest races in the USA all being run between April 7th and May 5th. But looking back now I am wondering if Lionel is thinking perhaps he should have shut things down after Kona last year and taken his 3 months for his body to recover, then built slowly into the year, perhaps skipping the April and May races???? He should now look to what Mr. Frodeno is doing at this very moment. Jan nailed his season opener in 2018 beating Lional and then went onto win Ironman Frankfurt and the 70.3 World Championships…But the same stress fracture that Lionel now has, Jan also had back in September.  Rather than force the early races, the greatest of all time is taking his time. He passed on a rematch with Lionel in Oceanside and still has nothing lined up as we exit the month of April.  He will race when he is ready to race and not before. 

As a coach I am constantly trying to pull back athletes’ ambition and expectations until we can get in at least 6 weeks of outdoor riding (for those that live in colder climates). We have a strong group of athletes that live in the Tri State are of NYC and every year many want to travel to Puerto Rico in March to start their year. I get it, they have been cooped up all year and want to be warm. But I tell them, “I’m happy for you to go there and race, it’s seems like a lovely place, it’s any easy flight from NYC. But, you have to have zero expectations!” If Puerto Rico 70.3 was held in August or Sept, after weeks of hot humid weather and a full spring and summer of training under their belts, they would nail it!  But, realistically, it’s not going to happen in March or April and sometimes not even in May….

So my advice to many and especially those that live in cold climates…Ease into the year! It’s ok to be carrying a few extra pounds on you in April. Don’t force anything! Use early season races to shake the cob webs, try new equipment, and practice your nutrition strategy! If you are new to using XRCEL as your fuel source, early season races are the perfect opportunity to experience just how effective it’s extended release formula will keep you moving forward all the way to the finish line! Build your confidence with each passing month and race so that come early-November you are really peaking into the offseason, not limping into the offseason!  By season-end you want to still be just as in love with your bike as you were after that first ride, rather than having the urge to stick it in the closet to collect dust until Valentine’s day.

Training for a long distance Triathlon (half ironman to ironman) can be exhausting at times and requires a reasonable level of commitment to make the event an enjoyable experience. Looking back over years of racing and training, and also now coaching athletes who are training for multiple distances, I believe there are 3 main areas where you can hone your skills which will help you in your quest for success at your next event.

1. Time

Be realistic with how much time you have to train, and then base your goals off that. Consider all things outside of training (work, family, friends, regular commitments etc) that will impact your schedule and then be honest with yourself with how much you are able to train outside of that, including some time in there for recovery. Then set yourself a timeline (a coach can help you with this), and start training with purpose. You can do any distance you set your mind to – but always remember the best way to get fitter and stronger faster is to be consistent. A training schedule that is manageable with life balance will be your key to success and in remaining injury free.Nutrition

2. Nutrition

Learn to eat for better training and recovery. The best times to fuel your workouts are before, during, and immediately after. For workouts 1hr or less, if we have properly managed our glycogen reserve, we don’t need to consume many (if any) calories, but over that we need to start to pay attention. And, if we fuel ourselves correctly during the workout, we tend to eat less later which helps when trying to maintain a leaner body weight. Anywhere from 30-60g carb/hr is a good guideline for longer workouts (over 2hrs) in combination with your choice of electrolyte. I choose 1-2 XRCEL per hour plus water or electrolyte for longer sessions. Promote recovery after key sessions by eating a carbohydrate and protein mix as soon as possible. If you don’t have your next meal waiting for you soon after you finish your workout, have an XRCEL.  Because it’s made with glucose, it is super-efficient at replenishing depleted glycogen for faster recovery.

 Drink or snack within 15-30 mins of exercise, and then continue on with your nutrition plan. 

3. Training

Make your easy days EASY! Stringing together moderate/high intensity sessions without low intensity, aerobic, strength building days will only end in burnout, injury, fatigue and a performance plateau (which are all part of burnout) because you will never give your body and mind a rest in order to push to new limits. All of the best athletes follow the stress and rest principle. They alternate between cycles of stress and rest. Rest days don’t have to mean a complete day off. They can be easy training and active recovery, so long as whatever workout you do is EASY. Spinning on your bike, shuffle during your run and even walk the hills, use pull gear while swimming. Whatever you have to do to keep your heart rate as low as possible.

After almost 15 years of Triathlon training and racing I will be honest and say I still make mistakes in these areas, but being aware has definitely improved my overall health and longevity in the sport. Being smart while you are putting in the training day after day will result in a consistent training program and from that I guarantee you will see the results in your progress and racing performance.

By Laurel Wassner- Pro Triathlete

It’s January and if you are like me, you are probably coming off a month of well-deserved holiday parties, chocolate eating and wine drinking.  A break from training when the weather gets colder is easy to do and it’s natural.  Your body needs the time to recover and to indulge.

But, how do you get the training cranking again?

1) Take your time.  There’s no real benefit to slamming the training in January, and there are only downsides, like getting injured.  Ease into it.  One or two sessions a day for the first couple weeks is enough.  Think about low intensity base miles.  Now is the time for that.  You want to set your training PRs closer to your races, not 4 months before a race.

2) Sign up for two races.  I tend only to really motivate to train hard if I have a race on the schedule.  I like to sign up for one early season – for example, a half marathon in March and one late season, Ironman Cozumel.  I may not be in top shape by March but that’s not the point.  I’ll be in great shape by the end of the year!

3) Set challenges.  Sometimes that race in March can seem so far away.  I like to set challenges for the week or for the month.  For example, my challenge this month is to do 100 push-ups and 200 sit ups every day (you can spread them throughout the day).  Also, I like to do the same long run every Sunday and gauge my improvements week by week.  

4) Get your general nutrition plan back on track.  Take the extra time on Sunday to do some meal prep for the week.  You don’t have to stick to it perfectly, but it helps to have a guideline.  I also have made switch from ice cream and chocolate for dessert to yogurt and fruit.  You can look for healthy recipes on athletefood.com to help get you started.

Also, it is really important to get your workout nutrition dialed in.  You don’t want to finish training starving, or bonk halfway through. I always have one XRCEL before a session and one an hour into the workout so I know I am staying on top of my energy levels.

5) Get social. It can be really hard to motivate cold, dark days. Make a plan with a training partner to force you out the door.  It may seem like a drag at first but I promise you’ll come home satisfied.

Now get off your computer and go for a run!!

Laurel

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’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.

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.