Making Good Nutrition Habits

by Coach Lindsay Zemba Leigh Unhealthy habits. We all have them. Do you ever find yourself snacking at night when you’re not hungry? Or immediately reaching for sweets after dinner even though you’re full? Or turning towards sugary snacks for a mid-day pick up? Or going all day with not much to eat and being ravenous[…]

What goes into a day of healthy eating?

By Coach Lindsay Zemba Leigh I thought I’d share what I typically eat in a day to provide you with some healthy and simple meal and snack ideas. I’m definitely not perfect, and am continuing to build variety and new ideas into my plant based eating. I don’t count calories and I don’t deprive myself, so[…]

Costs and Benefits of Fasted Training

By Coach Lindsay Zemba Leigh Athletes sometimes ask me about fasted workouts, and I continue to see articles about it in running and triathlon magazines. So, it will be helpful to offer our thoughts on the topic. What are fasted/glycogen depleted workouts? Typically done in the morning after having a long night time fast, the athlete[…]

Alcohol and the Endurance Athlete

by Coach Lindsay Leigh For healthy adults, moderate alcohol use is defined as one drink a day for women and two drinks a day for men. There may be some limited health benefits to moderate alcohol consumption, but there are no health benefits to heavy drinking (defined as three or four drinks a day, or[…]

Tips for Healthy Treats

by Coach Lindsay Zemba Leigh Healthy eating doesn’t mean depriving yourself of treats. Food is meant to be enjoyed and pleasurable. A healthy balanced diet can include your favorite treats in moderation. When you have your favorite treat, enjoy it seated in a relaxed environment, eating slowly, savoring every bite. You can also find healthier ways[…]

Hydration Tips: Are you drinking enough?

by Coach Lindsay Leigh When summer turns up the heat and humidity, it’s hard to keep up with our hydration needs, especially when we train hard. I often field comments from athletes saying they didn’t hydrate enough during the workout or started a workout dehydrated because of not drinking enough through the day. Both of these[…]

Fueling & Hydration Series 6: Sample Fueling Configurations for Different Distances

This is our 6th video in our series of fueling and hydration tips for triathlon and running. Coach Maria reviews sample fueling configurations for different distances – from short course to longer endurance events. She reviews: Sprint through Double Ironman fueling Adapting calorie intake for the bike versus the run Sample products and types of[…]

Fueling & Hydration Series 5: What about caffeine?

In the 5th installment of our video series on fueling and hydration for endurance sport, Coach Maria offers tips and tricks for using caffeine as part of your fueling plan. She reviews: Duration of the race and caffeine use Practicing with caffeine to determine tolerance and impact Sources for caffeine intake Tips for using cola

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