E-Newsletter 7-30-2012

Drink To Win
Sydney JacobsonThis nutrition tip is courtesy of Sydney Jacobson, registered dietitian at Hy-Vee in Windsor Heights, IA.

Heat Stretch Keeps Focus On Hydration

The protracted heat wave that has dominated the Midwest this summer has made one aspect of everyone’s training plan far and away the most important, and that’s proper hydration. Everything else falls by the wayside when you’re exercising in triple-digit heat. I know my own training is sure taking a beating due to the heat, and I’ve found that water makes all the difference.

When exercising in high heat and humidity, athletes should take extra caution to replace fluids and stay cool. Fluids can affect performance more than any other nutrient. Excess heat can cause heavy sweating and dehydration if nothing is done to replenish lost fluids. Not only does dehydration diminish performance, its symptoms can become life-threatening.

Consequences of minor dehydration can include impaired concentration and coordination, decreased reaction time, and reduced endurance. More specifically, if muscles become dehydrated by as little as 3 percent, you can experience a loss in contractile strength (about 10 percent) and speed (up to 8 percent). Drinking plenty of fluids (mostly water) before, during and after exercise is key to avoiding dehydration. Don’t rely on your sense of thirst to tell you to drink more fluids. Once you are thirsty, you are already dehydrated.

During exercise, drink 4 to 6 ounces of water every 15 to 20 minutes. For every swallow, estimate that you have consumed 1 ounce. If you are training or competing in extreme heat and humidity, or your event lasts longer than an hour, drink Gatorade or other sports drinks to refuel and replace electrolytes lost in sweat. You can maintain energy levels by drinking 5 to 10 ounces of sports drinks every 15 minutes. Gatorade, for example, is formulated with just the right amount of sodium to help your body hold on to the fluid. The amount of carbohydrates in the drink is also purposely chosen to enable your body to readily absorb and use it for quick energy.

If you need a specialized plan to stay hydrated, a dietitian can help design a personalized plan that considers thirst, urine color and body weight changes under varying conditions.

Sydney Jacobson earned a dietetics degree from Iowa State University and is a member of the Academy of Nutrition and Dietetics. She is also a marathoner with an interest in sport nutrition. Contact her at 1895dietitian1@hy-vee.com

This information is not intended as medical advice. See a medical professional for individual consultation.

Train Right
Zoom Performance
From the coaches at Zoom Performance

Race Prep and Taper

In the four-phase training regiment, the race prep phase is the final, intense period before going into taper mode. In prep, intensity and volume are peaking. It will be hard, but this phase will leave you feeling satisfied.

Race prep takes what you’ve built in your base/aerobic and build phases and ties it all together. In the base phase, you focused on moderate volume and intensity, and the build phase focused on longer, more intense workouts. Race prep typically features lower weekly volume and lower workout duration, but the intensity is very high. When your season is planned correctly, these phases, along with a good taper, will set you up for peak fitness on race day.

The length of the taper phase will depend on your experience and distance of the race. Shorter races will require less taper time, while taper for an Ironman can be three weeks of progressively reduced training. A good rule of thumb is to reduce your training volume by about 20 percent each week of the taper. For an Olympic distance race, first-time racers might want a three-week taper, while a more seasoned triathlete might taper just one or two weeks. The final week of a beginner’s taper may look like this:

  • Monday swim: 200-yard warm up; 100 kick. Fast start for 200 and then settle into zone 2 pace for 800 more, 500 pull to finish, 100 cool down.
  • Tuesday run: 30 minutes at zone 2 with 4 x 30 second strides.
  • Wednesday brick: Warm up followed by 30-minute ride at race pace; 10-minute run, also at race pace.
  • Wednesday swim: Open water swim for 20 minutes.
  • Thursday swim: 200-yard warm up; 200 kick (alternate back/board); 8 x 100 at race pace with 30-second rests; 300 pull easy; 100 kick cool down.
  • Thursday bike: 10-minute warm up; 3 x 3-minutes at race pace, high zone 3, with 5 minute rests; five-minute cool down.
  • Friday: Rest.
  • Saturday: 15-minutes ride with 3 x 2-minutes pickups at race pace; 10-minute shake out jog with 4 x 30-second strides.
  • Sunday: Race Day. Don’t forget to enjoy the day. This is what you’ve been working for.

Zoom Performance is a professional endurance coaching company that is devoted to ensuring your experience exceeds expectations. The Zoom Performance team of coaches is committed to providing the knowledge and support athletes need to be successful. Our USAT-certified coaches provide customized programs along with metabolic testing, bike fitting, one-on-one analysis, clinics, camps, as well as sports nutrition programs. From beginners to elites, Zoom Performance coaches specialize in getting you to Reach the Next Level! Find out more at www.getzoomperformance.com.

Follow us on twitter: http://twitter.com/#!/zoomperformance “Like” us on Facebook: http://www.facebook.com/#!/pages/Zoom-Performance/330265480250

And You Are?

Elan and Mandy Fleetwood

We are Elan and Mandy Fleetwood from Parker, CO. We both love Harry Potter and Phineas and Ferb.


Shredding on my snowboard and wakeboarding are two of my favorite hobbies.

I do not like food! I eat as little food as possible before my race, but Mom and Dad still make me eat whatever I can and as much as I possibly can (which is not much).

I rock the National Anthem, and love to sing and play the guitar.


I love to play guitar, compete in swimming and snowboard.

My USA swim coach, Sheli Hemming, got me involved in triathlon and this is my 2nd year in the sport.

My pre-race meal must contain spaghetti, pizza, ice cream, and cotton candy.

I am determined to keep up with my big sister Elan.

This is Elan and Mandy Fleetwood’s second year participating in IronKids. The sisters, from Parker, CO, were introduced to the sport by their swimming coach and they have each qualified for the IronKids Championship in Des Moines on Sep. 1—Elan in the 9-year-old division and Mandy in the 8-year-old division.

  • Drink to Win
  • Train Right
  • And You Are?

Frequently Asked Questions

Q: How has the Hy-Vee Triathlon changed for 2012?

A: The biggest change this year involves the addition of the Hy-Vee IronKids U.S. Championship event to our race weekend lineup. The IronKids event will be held Saturday, September 1 at Gray’s Lake and Water Works parks in Des Moines. Youngsters ages 6-15 qualify for the Championship by finishing in the top five in their age divisions at any of the IronKids events being held this summer in cities throughout the U.S.

For more FAQs click here


The first group of qualifiers has been announced for the Hy-Vee Triathlon 5150 U.S. Championship Elite Cup. The first batch includes last year’s winners Greg Bennett and Lisa Norden, who will be making her second appearance at the Olympics on Aug. 4.

1: Filip Ospaly CZE 3550
2: Tim O'Donnell USA 3505
3: Greg Bennett (AQ) AUS 3050
4: Matt Reed USA 2610
5: Clark Ellice NZL 2505
6: James Seear AUS 2505
7: Paul Matthews AUS 2500
8: Joshua Amberger AUS 2340
9: Benjamin Collins USA 2300
10: Chris Foster USA 2260
11: Cameron Dye USA 2175
12: David Thompson USA 2090
13: Jordan Jones USA 2075
14: Stuart Hayes GBR 2020
16: Travis Johnston ZAF 1790
17: Ruedi Wild CHE 1750
22: Kris Gemmel NZL 1485
24: Dylan McNeice NZL 1420
25: Mark Threlfall GBR 1355
26: Michael Fox AUS 1350
27: Tim Reed AUS 1345

1: Kelly Williamson USA 3300
2: Sarah Haskins USA 3000
3: Lisa Norden (AQ) SWE 3000
4: Alicia Kaye USA 2975
5: Mirinda Carfrae AUS 2830
6: Liz Blatchford GBR 2550
7: Margaret Shapiro USA 2545
8: Nikki Butterfield AUS 2265
9: Laura Bennett USA 2250
10: Daniela Ryf CHE 2250
11: Radka Vodickova CZE 2070
12: Angela Naeth CAN 2060
13: Jodie Stimpson GBR 2000
14: Jilian Petersen USA 1985
15: Becky Lavelle USA 1930
16: Annabel Luxford AUS 1925
18: Lucie Zelenkova CZE 1600
19: Jenna Parker USA 1540
20: Lisa Marangon AUS 1500
22: Jennifer Tetrick USA 1410
23: Leanda Cave GBR 1360
60: Melissa Rollison (AQ) AUS 660

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Race Updates

    Water Temperature: 76 F / 24 C
    150 days and 9 hours ago