Evolve Training Solutions

Weekly Quote…😅

There is no magic pill.
No special shake.
No secret diet.
Just get off your ass.

So stop looking for the easy way out and embrace the hard work— Your dream body isn’t on sale; you have to actual pay in rent every day!

One Shot at Life Make it Count!

Trainer Tip Wednesday… Feed the machine 😅
Swim, bike, run... and eat! 🍕 Nutrition is the fourth discipline of triathlon and ultra racing.
Practicing how to eat on the move is the difference between nailing your goal or completely bonking. You can’t just train your engine—you have to learn how to fuel it.Here is why and how you should be treating your race-day nutrition as a core part of your training:
1. The Golden Rules of Endurance FuelingTrain your gut: Your stomach needs practice digesting concentrated carbs (aim for 60 to 90+ grams per hour) while under physical stress.Eat little and often: Start fueling early in your sessions—don’t wait until you feel hungry or thirsty, as it will already be too late.Solid vs. Liquid: The bike is the perfect place to get in solid calories (like bars or chews), while liquids and gels are usually easier to stomach during the run.
2. How to Practice in TrainingBrick workouts are your best friend: Practice your exact fueling plan during your long bike-to-run sessions.

3. Test your gear: Know exactly where your gels, chews, or drink mixes are stored so you can grab them without breaking your rhythm.

4. Find what works for you: Everyone’s stomach is different. Experiment with different nutrition products during training to see what sits well.

You can track down various endurance fuels and options through resources like The Feed or check out specific strategies from IRONMAN to fine-tune your approach.Never try anything new on race day!
Find what foods, sports drinks, and gels your body tolerates best in training, and stick to it.Do you have a go-to fuel for long training days? Let me know what keeps you going in the comments! 👇