Eat To Win
Lynn Swinger, triathlete/registered dietitian, Windsor Heights Hy-Vee

Drink Up.

Hydration is essential to athletes. It is important to drink before, during and after exercise. Drink water throughout the day and within an hour prior to exercise. You can determine your “sweat rate” to find out exactly how much. Here is a calculator: powerbar.com

The type of beverage also plays a role. Choose water for short durations lasting less than 60 minutes or low- to moderate-intensity activity. Sport drinks are good for moderate- to high-intensity activity that lasts more than 60 minutes. Sport drinks will also help to replace electrolytes and carbohydrates needed for endurance athletes. Rehydrate after exercise with water or sport drinks to replace the weight lost as fluid during exercise.

Lynn Swinger represents the Windsor Heights Hy-Vee as a registered dietitian and member of the American Dietetic Association. The information is not intended as medical advice. Please consult a medical professional for individual advice. 

Train Right

Matt Zepeda, head coach, Zoom performance.

Learn How To Taper

You’ve done the right things in training, but what you do in the final days leading up to your event can make or break your race day.

Here are a few guidelines to get you to the start line healthy and in peak form:

10 days out: Decrease both your total training time and the intensity of your workouts by approximately 50 percent. It’s OK to perform some interval work; just increase the amount of rest between repeats. Shoot for a 2 to 1 ratio of rest to work. If your intervals are 90 seconds, your recovery intervals should be 3 minutes.

Four days out: Program your body to work at your goal race intensity. Workouts should include race pace efforts, but nothing faster.

Two days to go: This is a great day to rest your body. Try to spend as much time off your feet and avoid energy-zapping activities like spending all day at the triathlon expo or taking the kids to the water park. This is also the day to have your biggest meal and get your best night’s sleep.

The day before the race: Keep workouts short and sweet. Take a 10 minute swim, ride for 20 minutes and make sure all your equipment is working well, and shake out your legs with an easy 10 minute run. Reinforce your goal race pace with a few 30-second pickups at that intensity.

Do all you can to avoid getting sick during this critical time. Make sure you are getting plenty of sleep (but don’t overdo it). Keep your hands clean with soap, water and hand sanitizer. Hydrate well and eat nutrient-dense foods.
Proper execution of the taper period can put you at the water’s edge on race morning feeling good, healthy, well-rested and ready to perform at your best!

Coach Matt

Matt Zepeda is a USAT and USAC certified coach. Zoom Performance is a professional endurance coaching company that works with athletes from beginner triathletes to Ironman World Championship athletes. Certified coaches provide customized programs along with metabolic testing, bike fit, one-on-one analysis, clinics, and sports nutrition programs to allow athletes to reach the next level. Find out more information at www.getzoomperformance.com 

And You Are?
A look at some of the athletes who will challenge themselves at the 2011 Hy-Vee Triathlon

Chuck Kelsey

I am 56 years old.

When not training or racing I’m a pastor at DeWitt United Methodist Church. I love to cook, garden and, when I can borrow or rent one, I love to ride Harleys. My wife Suzanne and I have been dating for 40 years, and we have two sons: Jesse, 31, is married to Melanie, and they have two sons, Finn and Liam. They live in Oakland, Calif. Keegan, 28, is a graduate student in genetics at Cornell University in Ithaca, N.Y.

To me, triathlon is a family affair. The first year of the Hy-Vee Triathlon, both boys participated with me as a Father’s Day gift. Keegan and I have continued to participate for all four years. Last year, Jesse made it back again and we were joined by a nephew, Mike Oppold, and a niece, Ginny Washburne, both of Chicago. The cousins had a good time competing against each other.

My goal is to continue in triathlons (hopefully the Hy-Vee) until I am at least 72. My oldest grandson will be 20, and it would be wonderful to participate with my boys, my grandchildren, nieces, nephews, great-nephews, and great-nieces.