Improve Your Run AND Fuel Your Next Best Race!

TOGETHER WITH THE FEED

Good morning everyone,

Today you’ll notice the first interview in our series with The Feed. They’re an incredibly supportive personal sponsor of mine, and with this partnership I really want to bring you training, racing, and fueling insights from some of the best athletes in the world. You’ll also see a few product reviews from myself 😃

• Having partners like The Feed is incredibly helpful for bringing you the newsletter week in and week out.

If you want to help The Tempo, save 15% off your first Feed order, and get exclusive access to nutrition deals, then sign up for The Feed’s Strava Club here! 

In today’s edition: 

• 🏃 How to improve your run AND fuel your next best middle-distance race!

• 🧂 Why one mineral can help you sleep better,

• 😄 And how are you supposed to feel after racing? (maybe a little sore!)

Thanks for being here,

-Matt Sharpe, newsletter editor

Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free. 

TOGETHER WITH THE FEED

How to Improve Your Run, and Fuel Your Next Best Middle Distance Race!

Ben Kanute is an Olympian and professional triathlete with two podiums at the IRONMAN 70.3 World Championships. This weekend he takes on T100 San Francisco. He shared with us his race-fueling secrets, how he’s overcome past weaknesses, and his advice for leveling up your racing and training!

• Get even more fueling tips at Ben’s Nutrition Club!

How would you rate your season so far? Any big takeaways?

As far as performance goes it is about as close to a 0 as I have gotten with the start of my seasons. However, I don’t only look at results, I have learned quite a bit from the “failures” of Miami and Singapore.

I dealt with some SI (sacroiliac joint) soreness before Miami T100, and figuring out the kinetic chain issues has been huge. It affected my training a bit, and Singapore T100 really exposed my lack of fitness and some weakness in my heat prep and nutrition.

So since then, I’ve felt like I found my stride again. I’ve also dialed in several small things nutrition-wise, and have been stringing together a great block of training.

• If you’re learning, it isn’t a failure! 

What’s your goal for this weekend’s T100 San Francisco?

To win. That’s always the goal standing on the start line, but it is also to execute a strong race and show the fitness I’ve built up. My first two races of the year didn’t showcase any of the fitness as my body shut down each time.

I’m really looking forward to just getting as much out of myself as I can, and I believe that can have me at the front of the race. 

How will you be fueling your 2km swim, 80km bike, and 18km run T100 race? 

Pre-race: Race morning is about 150g of carbs total consisting of Enervit Isocarb (43g carb, 170mg sodium per serving), white rice, and maple syrup as well as some whey isolate.

• I’ll then take two Maurten Caf (25g carb, 100mg caffeine) gels within an hour of the race start.

Bike fuel: During the race, I’ll have two bottles of Enervit Isocarb. One bottle with 80g and another with 60g of carbs.

• I’ll have two Maurten Caf gel in the first half and at least one Maurten 100 gel (25g carb) at the end of the bike.

• The plan is for a 1:45 bike. But I’ll also have a spare gel or two in case the bike goes long.

• Total carb intake is 120g carb per hour.

Run fuel: The run is two Enervit liquid gel (30g carb) for 60g an hour. 

Have you had any past weaknesses in training or racing? How have you overcome them?

I have slowly built up my run over the years. I really think the addition of Strength with Matt Pendola has helped me become a more complete triathlete. We focus on making sure the body is moving functionally well, and do some very specific movements to help build up the swim, bike, and run. 

Since partnering with The Feed what’s been the biggest change in fueling your training/racing?

I am always trying to dial in the nutrition in the heat. It can be a different beast. You need to be dialed, plus really fit to give yourself a good shot. I’ve been working hard on that this year with Kona being a big goal, and find that I’m moving in the right direction. 

Have any of The Feed products really surprised you?

There are so many good ones! The Enervit liquid gel is amazing. It really is liquid and I find it to be amazing for the run when you don’t want any consistency at all. Pillar Triple Magnesium is another one where it is so easy to add and makes a huge difference. 

What’s your big goal for this season?

To win Kona. 

What’s your advice for athletes looking to improve their training and racing?

Consistency is key. And to have fun! It can take a long time to build back, and I found myself grinding away for a few months while dealing with my SI and trying to get to some good race fitness. This is flowing now, and it is worth pushing through the lows to get to those highs again!

FAVOURITES

🧂 Magnetic Magnesium: Magnesium is definitely an “on-trend” athlete supplement. And although it is an essential mineral, is there anything to gain from taking it consistently? Better sleep, for starters. A dietician breaks down magnesium’s benefits, whole food sources, and so much more here. 

😄 Post-race feeling: Are you supposed to feel sore after racing? Did you really race if you can walk up stairs the next day? Absolutely. As this Reddit thread shows, there is an incredible range of post-race feelings, and ways to recover! 😆

📹 Real-life POV: We’re always impressed with athletes who are making work, training, and life all…work! It’s why we love this Day in the Life video from triathlete Henry Chung. Plenty of great insights, and a delicious-looking dinner! [Henry Chung/YouTube]

👏 Crazy time: A father of three just set the age group record for the fastest ever full-distance IRONMAN. Lars Wichert (GER) completed IRONMAN Hamburg this past weekend in an astonishing time of 7:50:42. Could it be his interesting background that set the stage for this incredible performance? [Triathlon Magazine]

REEL TIME

Jackie Hering (USA) won this weekend’s IRONMAN Hamburg. She went so hard that she couldn’t even stand on the podium! 😲

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WEEKEND RACES

IRONMAN Hamburg

Jackie Hering (USA) was triumphant in her first full-distance IRONMAN in nine years as she broke the tape at IRONMAN Hamburg.

Pre-race favourite Kat Matthews (GBR) was disqualified after overtaking another athlete in a “no-pass” zone. She had already been dealing with an unfortunate mechanical issue.

• 🥇 Jackie Hering (USA)

• 🥈 Maja Stage Nielsen (DEN)

• 🥉 Daniela Bleymehl (GER)

Full results

Other pro races 👇

IRONMAN 70.3 Switzerland, Challenge Salou, Challenge Gunsan, Challenge Gallipoli, VI Half Gasteiz

QUICK NEWS

Rest in peace, Rebecca: Our thoughts are with the family of GB triathlete and Mother-of-two Rebecca Comins who was killed by a reckless driver. [Daily Mail]

River series starts: 233 competitors kicked off the 2024 Samsung River Triathlon Series in Gorzów, Poland. [Zachod]

Fort DeSoto action: It was a beautiful day at the Fort DeSoto Triathlon, and great to see Tempo subscriber Mike Estevez sharing the sport on the local news! [WTSP]

Gel lies: A popular energy gel has been found to have significantly less carbs than advertised - according to third-party testing. [Outside]

Kids triathlon: The future of Philippine triathlon will be on full display at the Choco Hero IRONKIDS race held on June 8 in Subic Bay. [Philstar]

TEMPO EXCLUSIVE ARCHIVE

• IRONMAN Ireland was a nightmare - here’s one athletes harrowing account!

• The fascinating process of wetsuit design - revealed! 

• Are you making the four most-common nutrition mistakes?

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