2018 1st Endurance Team Announced

As you scroll through the list of athletes on the 2018 First Endurance Team, you may notice that more than half of them live and train in Colorado.   In addition, all of the new athletes added to their roster are from Boulder.

Among the new additions for the 2018 season is Maia Ignatz, a professional XTERRA athlete who lives, works and trains in Boulder.  Although recovering from a season ending injury in July 2017, Maia said she is ‘honored to be a part of the First Endurance Triathlon Team for 2018’. She adds, ‘I am grateful that First Endurance will be my nutrition during this crucial time for me, and I believe that I will be able to race again by mid-July. ‘

Watch for Maia at XTERRA Beaver Creek in July, XTERRA Pan Am Championships in September and on Maui in October for XTERRA World Championships.


2018 First Endurance Team

First Endurance is proud to announce its 17-member professional triathlon team for 2018. In 2017 the team earned high accolades; collectively the team won 4 podiums at world championships, set a World Record for the fastest IRONMAN (branded) time, set the fastest ever IRONMAN by an American, won the North American Ironman Championships, won 38 races and landed on the podium 81 times. For 2018 the team looks to continue to build upon these results while working hand in hand with First Endurance testing and collaborating in the development of products. Together with some of the best triathletes in the world, we continue to evolve our product line.

 

Returning Athletes:
Josiah Middaugh (FE athlete since 2004), Vail
Heather Wurtele (FE athlete since 2010)
Trevor Wurtele (FE athlete since 2010)
Cam Dye (FE athlete since 2011), Boulder
Branden Rakita (FE athlete since 2012), Colorado springs
Angela Naeth (FE athlete since 2013)
Matt Hanson – Fastest American IRONMAN, North American IRONMAN Champion (FE athlete since 2014)
Danielle Mack (FE athlete since 2014), Boulder
Kevin Collington (FE athlete since 2015)
Jeanni Seymour (FE athlete since 2016)
Tim Don – Current IRONMAN (branded) World Record Holder (FE athlete since 2017), Boulder

New Athletes:
Lindsey Jerdonek – ITU & long course triathlete, Boulder
Justin Metzler – long course triathlete, Boulder
Sam Long – XTERRA & long course triathlete, Boulder
Christen Brown – long course triathlete, Boulder
Maia Ignatz – XTERRA triathlete, Boulder
Jason West – short course triathlete, Boulder

 

Complete announcement here

 

How to Recover like a Pro

From Boulder Sports Clinic

As an athlete of any kind, we are always pushing the limits of our body. Workouts break us down. In order to reach the finish line of our next race we need our body to adapt to the stress of training.

Have you ever been sore after a workout? Of course! That soreness is a sign that you’ve successfully broken down muscle tissue during your activity that is required to become better, faster, and stronger.

We frequently read about the latest training recommendations in the world, which claim to shape you into a better athlete: training supplements, nutritional fads, ice baths, muscle rubs, compression garments, and stretching……

 

What is the optimal recovery routine? To answer that question we sat down with top American professional triathlete Justin Metzler.

In addition to year-round training, Justin raced twelve 70.3s, or half Ironman distance triathlons last year on five continents with multiple podium finishes. This level of consistent racing requires massive weekly hours of swimming, biking, and running with many of those days having multiple training sessions. In order to recover from one session enough to hit the next just as hard, he has dialed in the most effective recovery tools-and he is sharing his secrets with us.

How do you recover from a typical training session?

Immediately following a training session or race I have a recovery drink. Regardless of the type of session or which sport, any type of workout will break down muscle and deplete glycogen stores. My immediate goal is to replenish the glycogen and supply my body with the amino acids it needs to rebuild the muscle I just broke down. After trying a lot of different flavors and brands, I prefer First Endurance Ultragen. It has the optimal balance of carbohydrate to protein in addition to a number of essential vitamins and minerals to help rebuild for the next session. Not to mention, it tastes great!

When I can, I tend to structure the training to have enough down time in between the workouts to allow me to relax, put my feet up, and grab some food. In between sessions I am primarily focusing on foods high in protein and nutrient density. Some examples include lean meats, nuts, seeds, fruits and vegetables.

What is a typical routine after your training is completely done for the day?

After the training is done I try to relax, answer emails, talk with my nutrition and coaching clients, and make a healthful dinner with my girlfriend- fellow professional triathlete, Jeanni Seymour. Just like everyone else, our day-to-day is quite busy and we often are out training from dawn to dusk. But we always try to make dinner a time that we can cook together, eat together and catch up on the days activities. Once or twice a week, we have a glass of red wine to help relax!

Before bed, I always try to use my Normatec boots for somewhere between 30-60 minutes. On harder days I go for less time at a softer setting. On easier days I bump up the intensity and sit in them for a bit longer. The boots are a great tool to aid in recovery but I try not to disrupt my body’s natural recovery process.

I always have some form of protein before bed. Greek yogurt, cottage cheese, or whey protein are my ‘go-to’s. The protein helps give my body what it needs recover over night, the time when the majority of your recovery gains will be made. People often overlook the fact that your ability to improve is dictated by your ability to absorb training load. So recovery is equally important to any hard training session that you may do.

How much sleep do you get each night?

As I mentioned, sleep is a big priority for me. I have spent the money necessary to have a great mattress, sound machine, ear plugs, etc in order to try to get the most quality sleep I can every night. I aim to get 8-10 hours a night, and I don’t usually nap unless I fail to get my normal amount of sleep.

Do you have recovery days built into your training plan?

My training is structured to have some days of active recovery. On recovery days, I use the lighter workouts as a warm up for any foam rolling, stretching, or rehab exercises I may need to focus on. I also try to schedule chiropractic and massage appointments every week to help address any small issues before they become something I actually have to worry about.

Do you take any supplements?

The only supplements I take are fish oil (I like the KLEAN or Zone Labs brands) and a multivitamin (First Endurance multi-v is my favorite). As a professional who gets drug tested regularly, I watch what I consume carefully. I find that with a proper healthful diet, most people don’t need many supplements. Shoot for a minimum of four fruits and four vegetables every day.

What is the one piece of advice you would give to any runner or triathlete about recovery?

Nail your nutrition. You should have just as much importance placed on fueling correctly as you do building a training schedule. The worst thing to happen to any endurance athlete in a race is hitting the wall and having to slow down or get the dreaded DNF.

In every workout you use stored glycogen for fuel. If you deplete the glycogen stores you hit the wall. To fully come back from depleting your stores, it takes days or weeks. This means your next workouts suffer or you’re not able to complete them.

The key is to never let your glycogen stores get too low. Think of it like the fuel gage on your car. Try to never let it dip below 25-50% capacity.

I try to have a form of carbohydrates every 30 minutes during a workout. A gel, half a bar, banana, or sports drink, helps to make sure my “fuel tank” never falls below the level I am shooting for.

How does Boulder Sports Chiropractic help you?

It is so important to stay on top of injury risk. My body is my livelihood and if I’m injured, I can’t race! Getting weekly treatments to focus on any tightness I may have from shoulder pain to calf tightness keeps me from having any injury set backs. I love the Active Release Technique and dry needling. In addition to massage and rehab; chiropractic care and the modalities Boulder Sports Chiropractic rely on are a critical part to my body work protocol.

More about Justin…

In addition to professional triathlon, Justin has a degree in human physiology and nutrition. He has a unique set of skills developed through hours in the classroom paired with 10 years of multisport experience. When he is not training, he helps athletes like you build customized nutrition plans to address any weakness in training, racing or general body composition.

Services Justin offers: one-on-one monthly coaching, race specific training plans, race nutrition strategies, race weight planning, daily nutrition strategies for optimal body composition and general nutrition guidelines.

If you feel like you could benefit from building a proper nutrition plan for training/racing, or to learn more about the services that Justin offers, contact him at:

Contact Justin

At Boulder Sports Chiropractic, we use movement screens to biomechanically evaluate how your whole body is moving and how it works together.We use the best techniques to address your source of pain and dysfunction including Active Release Technique, Graston, and Dry Needling.

We send every patient home with the rehab exercises or stretches to give you the tools to fix the problem, not just treat the symptoms! Contact us today to schedule your appointment.

Tri Coach Tuesday: Stay Hydrated

Staying hydrated any time of the year is important.  Here are some tips from D3 Multisport coach Megan Forbes on how to make sure you’re getting enough fluids as well as some other nutritional tips.

 

Ideas to Increase Hydration in the Winter Months from D3 Multisport on Vimeo.

 

Original D3 Multipsort post here

 

60 Seconds in Kona Day 3, Presented by Infinit

Keeping the body in motion and hydrated are the keys to any good race, especially here in Kona, HI.

Todays video is presented by: Infinit Nutrition

AND, if you missed the news, Infinit Nutrition is now offering Limited Edition Pumpkin Spice MUD Recovery!

Skip the coffeehouses’ PSL this fall and mix up your own “PSM” using 100% all natural Pumpkin Spice MUD! Same yummy flavor as the cafès’ seasonal lattè, boosted with protein, plus the added goodness of real pumpkin and omega-3 rich flaxseed. Perfect to use as a pre-workout fuel or recovery drink, this delicious mix is loaded with pure whey protein isolate, coffee, real pumpkin, premium ground flax and 3 different carb sources.