Hydration Essentials...

33048529-woman-triathlon-ironman-athlete-cyclist-cycling-drinking-on-white-background-Stock-Photo.pngBy Deanna Pomfret (usatriathlon.org)

Your muscles are about 70-75 percent water. Water helps your body regulate temperature and supply oxygen to your muscles (water is the main component of blood). Water helps you keep stress levels in check and it helps maximize recovery. If you come to a workout even slightly dehydrated, it can impact your energy, performance and recovery. You can only live a few days without water as opposed to a few weeks without food. If you are ever in an emergency, the first thing a medic or nurse is trained to do is hook you up to an IV to keep you hydrated. Water is essential to life.

Here’s how to determine your daily needs, how to adjust for activity and what you need to know about water quality.

Daily Needs

 * Water: Drink half your body weight in ounces of water per day. That’s pretty simple. So for a 140 pound person that’s 70 ounces per day. This covers your basic hydration needs without other factors such as activity, extreme weather or how you are dressed....

Exercise-Induced Headaches Are Real...


ED. Tough day at Liberty. Weather was totally uncooperative. Still, Kort picked up her 8th career half IM victory. David Holden won Liberty Olympic for the 3rd time. More words on Tuesday. RESULTS


By Jordan D, Metzl, M.D. (triathlete.com)

Ever get a sudden, intense, throbbing headache, on both sides of your head, during or after a workout or race? You’re not crazy—exercise really can cause some monster cranial pain. Here’s everything you need to know about exercise-induced headaches, and how to prevent them.


There are two kinds of exercise headaches, primary and secondary. One is painful but ultimately harmless. The other can be scary. No one is sure what causes primary exercise-induced headaches, which makes them frustrating. They most commonly come on after running, weight lifting or another hard, strenuous activity. Hot weather and training at a high altitude may contribute, and poor hydration could factor in as well. Determining the true cause of these headaches is sketchy because they seem so individual, but dilated blood vessels in and around your brain could contribute. This type of headache comes and goes and is treated like most headaches....

"A Completely Different Person."...

erin_erin.pngBy Erin Ladendorf

3 years and 20 pounds ago.

This weekend will be the anniversary of the day that I competed in my very first sprint triathlon out in Buffalo, MN.

Now I get to come back to that very same race as a completely different person. However, instead of the Sprint race, I will be doing the Olympic course. Using it towards my training for @ironmantri Madison in only 100 short days.

I will say it over and over again. Becoming a triathlete saved my life.
It made me become stronger, healthier and happier than I could have ever imagined.
I had made a lot of bad choices in my life leading up to these last years, but as soon as I stepped foot into that transition area and put on my wetsuit, I knew that my life was going to be changed for the better from that moment on....

Youtube & Boston Creme Pie Donuts...


By Sara Carlson (sarastrilife.blogspot.com)

I went to Junior High and High School in the beautiful Bitterroot Valley in Hamilton Montana. That is where I went on my very first run. I still remember the feelings of intrigue and insecurity as I made my way through the riverbed path with my friends behind the dirt track at Westview Junior High. I was in 8th grade. The sweet smell of the mountain air rolling off the Rockies and the feeling of exhilaration that I had when I finished was enough to get me hooked for life....

The Dangers of Social Media For Endurance Athletes.....

phone_apps.pngBy Laura Paul (usatriathlon.org)

With each passing year, there are more gadgets on the market, each proclaiming they’ll help take athletes to that next level. The endurance sports world has become saturated with GPS tracking devices, heart rate monitors, power meters, shoes, bikes, wetsuits — basically you name it, and they’ve developed it. One of the more recent additions to the fitness/endurance sports scene is athlete-focused social media (Strava, MapMyRun, Fitbit, Nike+ are just a few).

Like all forms of social media, there is a benefit to these platforms. They allow athletes to support and encourage one another on their fitness journeys. They also provide a...

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