Team Colorado: Join Us for this Special Ride

The next Team Colorado event/ride will be May 20th at Tom Watson park.

This is a special event as we pay tribute to a well known, and well loved Colorado triathlete, Joe Vrablik who recently passed away. He was coached by D3 and good friends with Michael Stone, owner of Colorado Multisport. Both organizations will be present at this meeting and would like to share a few moments and stories with you at the ride briefing. Joe had just qualified for Kona through the legacy program. His story is well documented and subject of a couple of IRONMAN special videos. Tim Brosious, race director of IRONMAN Boulder will be on hand as well. This is what Team Colorado is really all about, the community and supporting each other, please come join this last meet up before IRONMAN Boulder.

 

We will ride, and D3 will have coaches on hand to help us break into groups and try to sort of ride together and finish about the same time so we can enjoy a picnic/tailgate. We are working food details and park accommodations so stay tuned–it very well could be a byoe–bring your own everything- but we shall see.

Afterwards will be a great time to chat with coaches and get some last minute training ideas if you are doing IMB and to ask Tim about anything to do with the race and meet your “neighbors” and people sharing the course with you!

The ride:

Arrive at 8, briefing at 8:15, wheels down at 8:30

Return approx 12:30 with routes following the IM Boulder course with at least one loop, possibly two or a modified second loop. Depending on the group and how we split up we will accommodate all levels.

 

Check out this video if you want to learn more about Joe

Calendar event here

Weekend Preview: Clinics, Parties and Races

Triathlon Events

Thursday April 26th

 

Maximize Training with Limited Time

Boulder


Friday April 27th

 

Bicycle Colorado Gala

Denver


USAT High School & Collegiate National Championships

Tuscaloosa, Al


Saturday April 28th

 

USAT Collegiate National Championships

Tuscaloosa, Al


Sunday April 29th

 

Pole, Pedal, Paddle

Crested Butte



Cycling Events

Thursday April 26th

 

GiddyUP! Film Tour

Ft. Collins


Friday April 27th

 

Bicycle Colorado Gala

Denver


Saturday April 28th

 

60k/100k Encierro Velo

Elbert


The First Century

Wetminster


Bike Racing 101 Clinic

Ft. Collins


Sunday April 29th

 

Koppenberg Road Race

Superior

 

FREE Women’s Race Clinic

Boulder

 

LADIES: We’re excited to announce a free race clinic this June to help get you all prepared for the big day! Here’s all the details and a big thank you to Alison Lowry Freeman of D3 Multisport.com and Colorado Multisport for making this happen!

Date: Thursday June 14th, 2018
Time: 6:00pm
Location: Colorado Multisport at Village Shopping Center, 2480 Canyon Blvd M2, Boulder, CO 80302

Topics: Alison Freeman of D3 and our race director will be on hand to cover training tips, nutrition advice, and answer every race and event related question you may have!

Cost: FREE

Who should attend: Everyone, the more the merrier and we promise you’ll leave excited for race day and better prepared for the best possible experience on July 29th!

 

Event details here

Winter Training Seminar

Boulder

 

Champions are made in the off-season.
Coach Eric Kenney  of EK Endurance Coaching will discuss the topics in “Four keys of winter training” Article and the 3 steps to the off season rest, unstructured training and re-setting to train again.

Get a new perspective on training in the off season and maximum adaptation for minimal fatigue. Eliminate your weaknesses and arrive at your summer races fresher and faster!

Questions and discussion will abound!

 

Event details here

Weekend Preview: Weekend Fun

Triathlon Events

Friday Jan 19th

 

IRONMAN Boulder Bike Course Reveal Party

Boulder

 

Join IM Boulder Race Directors Tim and DC for the unveiling of the 2018 IM Boulder bike course.  This new course will be exciting, challenging and fast.  If you can’t make it, be sure to check it out FB live on both the IRONMAN Boulder and 303Triathlon pages.


Saturday Jan 20th

 

Polar Bear Plunge & Run

Ft. Collins


Sunday Jan 21st

 

LifeTime Fitness Indoor Triathlon

Parker-Aurora and Westminster



Cycling Events

Saturday Jan 20th

 

Amy D. Foundation 2017 Celebration & 2018 Kick-Off

Louisville

IRONMAN Boulder Bike Course Reveal Party

With IRONMAN Boulder just a mere 143 days away, It’s time to reveal the bike course.

 

CMS will be hosting this special reveal party.  IRONMAN Boulder Race Director, Tim Brosious and his staff, have been working hard with the City and County of Boulder to develop an exciting and challenging course that keeps the safety of athletes, spectators and community a priority.

So, please bring your friends and questions and join 303Triathlon and IRONMAN Boulder at CMS on Friday evening.

 

Where: Colorado Multisport, 2480 Canyon Blvd, Boulder, CO 80302

When: Friday January 19, 5pm – 7pm ish with a 5:25 reveal

 

*light snacks will be available

Mindful Living, Mindful Triathlon

Boulder

 

We invite you to an evening of FUN, social, interactive learning with our very own, Michael Stone. Michael, aside from being the owner of Colorado Multisport is a triathlete, coach, and enthusiast of dealing and coping with life’s daily challenges. Michael will provide thoughtful insight and discussion on topics such as:

  • What is mindfulness?
  • How the concept of mindfulness can help us in our sport, embracing fear, in our daily lives, and in our relationships with others.
  • An introduction to meditation and how to apply meditation techniques into our daily lives.
  • Embracing the power of time.
  • Most importantly, why this stuff works!

Please bring a yoga mat or something comfortable to sit on.

Colorado Multisport would also like to welcome our new neighbors, Shine Restaurant & Potion Bar. Please consider dining with them before or after the event.

This will hopefully be the first in a series of workshops that further expands on the concepts of mindfulness. Stay tuned for details on our follow-up events!

Space is limited

Event details and RSVP here

IRONMAN Team Colorado Training Event

Boulder

Join 303Triathlon, IRONMAN Boulder and Team Colorado for these monthly training events.  Mark your calendars for the second Saturday of each month and join us for a ride, run and much more.

Meet at Tom Watson Park in Boulder for a single loop ride on the June IRONMAN Boulder course.  This loop will be about 50 miles.

Arrive at 8, briefing at 8:15, wheels down at 8:30

Return approx 12:30 with routes following the IM Boulder course with at least one loop, possibly two or a modified second loop. Depending on the group and how we split up we will accommodate all levels.

 

Event details here

The SALT in your Sweat: The Nitty Gritty of Sodium Testing

By Dana Willett

As multi-sport athletes, we’ve pretty much all heard about the importance of salt – sodium – electrolytes – during endurance activities, especially in hot weather.

But how much? And what kind? And how often?

The go-to “test” most athletes are familiar with is a sweat rate test – weigh yourself before exercise, go hard for an hour, weigh yourself again, and do the math on how much fluid you lose (details below). Then load up with any of the many sports drinks out on the market, and try to consume close to the amount you normally sweat out.

BUT. So many different products. And they all affect our guts in different ways.

Salts and minerals that can conduct electrical impulses in the body. Common human electrolytes are sodium chloride, potassium, calcium, and sodium bicarbonate. Electrolytes control the fluid balance of the body and are important in muscle contraction, energy generation, and almost every major biochemical reaction in the body. –From Medical Dictionary

And, perhaps more importantly, the concentration of sodium in your sweat is as important to understand and utilize as your sweat rate.

My coach has recommended I use the current off season to tackle any testing and nutrition questions, so I have plenty of time over the winter and spring to integrate any changes and trial-and-error any new products. I’ve had year-over-year trouble with gut issues and muscle cramping, so salt intake is at the top of my list.

I checked in with resident expert Ryan Ignatz at Colorado Multisport, who agreed, saying, “Now is a good time to consider Sodium Composition Testing since people have more time and can start implementing their new knowledge with their bigger indoor workouts. Often we see people just drink water when they ride inside through the winter, which can actually create a bit of issue in their sodium balance after a few workouts.”

I booked an appointment at CMS for the sweat test and was surprised to learn no workout was involved. This test can be done any time, with no exercise-induced sweat necessary.

I sat comfortably in a chair, and Ryan applied a small disk to my forearm, secured with a strap.

The disk is equipped with a type of electrode that promotes a sweat reaction on the skin just below the disk.

The sweat is collected in a tiny coil of tubing inside another disk called a macroduct; once enough sweat has been collected, Ryan withdraws the fluid using a syringe and analyzes it with the Precision Hydration machine.

And just like that it’s confirmed – I am a salty sweater!

I’m in the “high” category, bordering on “very high.”

I need 1331mg of sodium for every liter of sweat that I lose.

Levels of sodium loss fall anywhere between 200mg or 2200 mg  – but the proportion each individual loses stays the same (except for hyponutremia, a condition caused by overhydrating with plain water – without sodium – and water diluting the blood stream). Thus, each athlete’s sodium concentration level is individual, similar to a blood type or VO2 max… it’s yours for life, and it does not change.

When I do a traditional sweat test (see below), I lose two pounds over an hour – so I basically need at least a full liter of fluid and 1200-1300mg of sodium for every hour of racing. Plus 200-300 calories an hour.

The immediacy, and accuracy of this data is quite reassuring, especially given my history.

During my last full Ironman, I suffered kidney trouble. I was using a well-respected endurance formula (“exclusive blend… all the electrolytes an endurance athlete needs… no need to supplement with salt tablets...”). I consumed 24 oz an hour, 240 calories, 334mg of sodium – not nearly enough sodium for me.

Unknowingly, hour after hour, I was about 1000mg shy of meeting my sodium needs, compounding every 60 minutes. Plus I supplemented with some extra water – which only further diluted my blood sodium level. No wonder mid-way through the day my kidneys weren’t working well, and after the event I experienced mild rhabdomyolysis .

The key is the sodium concentration in your sweat, and your sports drink.

Ryan reassures me, underlining the importance of ratios over quantity: “Its more about the concentration of sodium in the fluid you drink – it’s not only about how many milligrams per hour, because that varies depending upon different conditions, such as intensity, temperature, etc.; both your sodium concentration, and sweat rate are important. You need to drink to thirst, and make sure your drink contains the correct sodium concentration – that is what is important.”

Determining those formulas ahead of time is the key to solid hydration: Ryan says to look at packages, and really read the labels. “If Gatorade Endurance is on course, look at those sodium levels ahead of time and consider how much you’ll need.” Another thing to consider is everyday nutrition, and sodium intake during training sessions. “Athletes who train regularly and eat ‘clean’ tend to not add salt, and may not get enough in their everyday diet,” Ryan adds – another reason to dial in sodium levels to ensure training fluids are the proper concentration.

The next part of the sweat test included reviewing the leading products on the market, factoring the sodium levels, and taking into account past gut-checks, calories, delivery method (salt capsules, stick-licks, powders, etc.).

When you study the variety of offerings, you might be surprised. For example,  Endurolytes by Hammer – whose name indicates a product appropriate for endurance events (“Electrolyte replenishment done right“) – has only 40mg of sodium per capsule.

Do the math… for me, needing 1300mg of sodium per hour, I would need 32.5 capsules every hour. Thirty-two+ pills. Every hour.

There are different types of salt… Sodium Citrate is not as strong tasting… and Sodium chloride is table salt.

Ryan suggests drinking to thirst, and then separating your carbohydrates/calories from your fueling. He recommends dialing in your hydration: “Make sure everything that you drink has a certain concentration of electrolyte – that way, no matter what amount you drink, you always have the best ratio of sodium to fluid for your personal body chemistry. ”

Base salt… Boulder salt… Salt Stick… what’s the difference? “Mostly method of delivery,” Ryan says. “From a salt shaker kind of delivery, where you lick the dispenser, to capsules, under the tongue delivery (bypassing the stomach), to a canister with a scoop for mixing with fluid.” Other things to consider are packaging (key when you’re trying to ingest while in the aerobars or carrying on the run), and cost. Some offer better ability to measure intake-specific doses.

What if you find yourself on a course, you’re unsure of your sodium needs, and salt is being offered? Ryan says, if in doubt, take it. “Most of the time it’s probably a benefit because most people aren’t doing enough.”

“When we exercise, the number one job the body has is to cool itself – through sweat,” Ryan points out. “It will do that above just about anything else. Sodium concentration is key to this process.”

One final point from Ryan: “Drinking to schedule can work against you – drinking to thirst, with proper ratio of electrolyte to fluid, is the best practice.” And, “Always, always, check the math!”

Contact Colorado Multisport to book your Sodium Composition Test. The cost us normally $129 – mention this article and 303Triathlon for a 10% discount plus 10% back through December 31, 2017!

A certificate for the test can make a great gift for the triathlete in your life.

RELATED:

Tri Hearter: Science In Your Life?

 

Your standard sweat check procedure is:

  1. Check your weight before and after training, and calculate weight loss.
  2. Convert any weight loss to ounces or ml of fluid.
  3. Check/measure the amount of fluid consumed during training.
  4. Add the amount of fluid lost to the amount of fluid consumed to get total fluid losses.
  5. Divide the total amount of fluid lost by the number of hours of training to get fluid losses per hour.
Originally from Ironman

Weekend Preview: Optimize Your Off Season

Triathlon Events

Thursday November 2nd

 

Optimize Your Off Season

Boulder



Cycling Events 

Thursday November 2nd

 

Lighten UP Boulder Event

Boulder


Saturday November 4th

 

Rhyolite Kick It

Castle Rock


Palisade Orchard Tread CX

Palisade


Subaru VeloSwap

Denver


SHIFT – A Primal Party

Denver


Sunday November 5th

 

Shimano CX Series – Sienna Lake

Broomfield