Triathlons push your body to its limits, and proper fueling is the key to unlocking peak performance. This interactive workshop empowers you to take control of your nutrition by guiding you through the process of calculating your individual energy needs for both training and race day. Learn how to create a personalized fueling plan that optimizes your energy levels and fuels your endurance from start to finish.

Here’s what we’ll cover:

• Calculate Your Energy Needs: We’ll walk through the calculations to determine your individual energy requirements based on your training volume and intensity. This includes understanding the balance between sufficient calorie intake for performance and avoiding excess calories that could lead to unwanted weight gain. You’ll learn practical methods to estimate your Basal Metabolic Rate (BMR) and factor in your activity levels to arrive at your daily calorie needs.
• Mastering Macronutrient Balance: Discover the crucial roles of carbohydrates, protein, and fats in fueling your training and racing. We’ll delve into the ideal ratios of each macronutrient to maximize energy production, support muscle recovery, and optimize overall performance. We’ll discuss the timing of macronutrient intake and how it impacts your body’s ability to utilize fuel efficiently.
• Hydration Strategies for Peak Performance: Understand the critical role of hydration in preventing dehydration and maintaining electrolyte balance. We’ll explore methods for calculating your sweat rate and developing a personalized hydration plan for both training and race day.
• Fueling Your Training and Recovery: Explore different fueling strategies tailored to varying workout lengths and intensities. Learn about the best types of fuel to consume before, during, and after training sessions to optimize performance and recovery. We’ll discuss the benefits of different fuel sources, such as gels, chews, and whole foods, and how to incorporate them into your training regimen.

By the end of this workshop you’ll have the knowledge and tools to build your own personalized fueling plan—one you can use throughout your training for seasons to come to reach peak performance on race day.

When: Sunday March 23rd, 2025

Time: 3:00-5:00 pm

Format: Virtual (A recording will be available to have as a reference and for those who can’t attend live or stay for the entire session)

Cost: $59.00