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Why You Might Want to be a Morning Person
Benefits of early exercise, panic fueling, and Ozempic for triathletes
Matthew Sharpe
November 07, 2023
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Good morning everyone,
We’ve been working on this newsletter for almost a year. I’m sure in upcoming editions we’ll have more to say about that, but for right now all we can say is thank you - for being with us on this incredible journey.
In today’s edition:
Why you might want to become a morning workout athlete.
Do you really need potassium and magnesium for hydration?
And can you make up for lost fueling?
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.
TRAINING THOUGHT
Start Your Day the Best Way with a Morning Workout
Photo by lucas Favre on Unsplash
Some days it can be hard to roll out of bed for that morning workout. But with the time changing in certain parts of the world, you might actually have more light earlier in the day.
Plus, a few key benefits 👇
😁 Improved mood during the day
What doesn’t make you feel good in the morning - reading emails. What will make you feel good? Exercising.
It’s no secret that the endorphins that are released into our bloodstream during exercise make us feel good. This feeling can help start our days feeling positive and productive.
Early training can also help reduce stress-related hormones like cortisol.
😴 A better night’s sleep
Training in the morning can also help set you up for a better night’s sleep.
This 2014 study found that people who trained earlier in the morning spent more time in a deep sleep state, which is critical for recovery.
🔨 Increases focus and productivity
If you train before work, you’re likely to have a more productive day.
Researchers have determined that in the hours after exercising, you’re likely to see improved decision-making, executive function, and problem-solving.
Morning training can also help you keep a higher level of attention through the day.
✅ More likely to complete it
Training after a busy day can be difficult and fraught. Life and work can throw a lot your way, which can lead to significant decision fatigue. Decision fatigue
Pro tip: In our Tempo Pro interview with performance nutrition coach Scott Tindal, he said that for low-intensity sessions of 30 to 60 minutes, you may not have to fuel beforehand.
We’ll hit the snooze button to that!
What time of the day do you train? |
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FAVOURITES
🧂 The right electrolyte: Many nutrition products are marketed with added potassium and magnesium for improved hydration. But do you really need these electrolytes to perform? According to this article, they can be important, but there’s a bigger picture to focus on. [TrainingPeaks]
🏃 Stay healthy, train better, and race faster: LEVER crash course part 2... download our athlete guide!*
👏 Incredible Anne: “17 years I haven’t had a holiday!” These are the words spoken by one of triathlon’s most consistent and feared competitors, Anne Haug of Germany. Although having had the opportunity to train with her a number of years ago, it’s clear she loves what she’s doing! [Professional Triathletes Organization]
🚅 Aero gains: Wondering if you need to upgrade your bike for aero gains? This Reddit post has unexpected advice on what you actually need to get faster. [Reddit]
🥩 Trizempic: Have you seen the hype around Ozempic/Wevogy and think it might help you achieve a new PB? Take a listen to the latest episode of the TriDoc podcast to get the medical multisport perspective on this innovative drug. [TriDoc Podcast]
💪 Recovery guns: A recent scientific review of the use of massage guns found many benefits including cost-effective treatment of stiffness reduction, short-term range of motion, and flexibility. [Researchgate]
REEL TIME
This one hits too close to home! 😆💩
TEMPO PRO
Forgot to Eat Before Training? You Might Not Need to Stress!
We interviewed performance nutrition coach Scott Tindal on how to fuel for a busy lifestyle. Here are a few more insights from our chat.
Is it possible to make up for lost fueling, like if I miss breakfast before a hard training session?
Well, shit happens and you need to sometimes find alternative ways. I think it’s a good idea to have some perishables, and non-perishables in the car or in your bag in case of emergencies.
Perishables 👉 Bananas, Apples, or other fruit.
Non-perishables 👉 bars, gels, or energy chews.
But in reality, if you haven’t been able to eat before something like a 60-minute swim in the morning, you don’t need to stress.
I don’t know, you haven’t seen me when I’m hangry! You might think otherwise 😂
Some athletes might be a bit paranoid about getting in their recovery in right after training.
If they haven’t slammed a protein shake immediately after the final interval they’re like, “Oh my god, I’m going to lose all my muscles!”
Ideally, it’s within an hour of finishing training, but the window of within two hours of training is fine for refueling and getting the most out of your recovery.
If you want more insight from our incredible discussion on fueling a busy lifestyle, be sure to become a Tempo Pro member!
QUICK NEWS
Ironman extension: Ironman has extended its partnership with Panama City Beach, Florida for an additional five years. The city will continue to host Ironman 70.3 Gulf Coast, and Ironman Florida during this period. [Endurance Sportswire]
Triathlon tragedies: Tragedy struck this weekend at the IronMāori event as an athlete passed away during the swim leg. Our thoughts are also with the family of the athlete who also passed away during the swim of the Noosa Triathlon.
Resilient champion: Mansi Mohite overcame a brutal jellyfish sting to win the gold medal at the women’s triathlon at the 2023 National Games. [The Bridge]
Go Denise: Age is just a number for 70-year-old triathlete Denise Cooksey who recently placed 5th at the World Triathlon World Championships in Spain. [25 News Now]
WHAT YOU SAID
Here’s what Tempo readers said about whether Super League Triathlon’s recent investments will reignite interest in short-course races.
We were actually very surprised with the answers. Thank you to everyone who provided their thoughtful responses!
Reader: The PTO and now Ironman are realising that better coverage, a bigger audience and better financial incentives rather than niche coverage for the petty minded insular wannabes who think that it should be kept as a closed club for them alone is the way forward. This needs to blow the cobwebs and ‘established’ attitudes of the staid triathlon clubs and individuals away with a period of destabilisation and redrawing of the lines. Attraction of first timers, sports people from outside the discipline and removal of gatekeepers, their cronies with their snob values and enforced perceptions of what Triathlon should be is in desperate need of a shake up.
Reader: I hope so. They are more interesting, require more skilled athlete (better swimmer, riding in pack...), it's possible to do more of them without burning out. And, you can do them almost every weekend and come home before lunch, easy. That in itself opens up an opportunity for league type format of competition.
Reader: I think super league is very entertaining at the pro level (meaning people who have reasonable bike handling skills!!) but age groupers racing close together in a windy city type circuit is a good recipe to fill the local hospitals quickly! Staggered starts won't cut it unless you severely limit the number of entrants. Already when I race some busy sprint tris, (and they are typically longer than SLTs already), I tell myself to keep my competitive spirit in check as I think it s important for the new entrants to have a good tri experience than me making a podium..
Reader: If you look at workplace “grind culture”, it lost its luster with Gen Z and Covid. A lot of people are prioritizing mental health and work/life balance. Even training for a 70.3 is an enormous time commitment. My guess is that we had a period of bigger/harder/more (and more ridicule of the m-dot tattoo) that (non-professional) triathletes are starting to move away from.
Reader: Shorter races are fun for experienced triathletes and more accessible to those starting out in multi sport. Also much cheaper!
Reader: I am in my early 50's and I just feel better physically focusing on Olympic Distance racing. Two years ago, I traveled from Alaska to Malibu to compete in the Olympic distance race there in the morning and watch the Super League Race in the afternoon. It was one of the best spectator experiences I ever had at a sporting event. So much fun to run to the beach and watch the swim and then run up and watch the bike and run and repeating it. Got to see all the Olympic medalists up close and got to talk to and get my picture taken with Kristian Blummenfelt and Richard Murray. Well worth the trip even though I was "only" competing in a short course race.”
Reader: Shorter events are essential to introducing novices to the sport. While some people can jump into a 70.3/140.6 distance event, it's not usually going to be someone who sticks around in the sport for a long time... more a bucket list kind of person.
Reader: In today's time-crunched society I think there is definitely an opportunity. I for one am done with the six-hour training days. Bring me the 2-3hr max days so I can do other things.
RACE WEEKEND
IRONMAN FLORIDA
Men’s race: It wasn’t going to be easy calling this race, but Rudy Von Berg (USA) managed to put together an incredibly strong performance (and one of the fastest-ever Ironman races) finishing in 7:34:41 to take the win.
Kacper Stepniak (POL) 🥈 and Matthew Marquardt (USA) 🥉 completed the podium.
Women’s race: Skye Moench (USA), coming off a very strong seventh place in Kona carried her form and laid down a dominating all-around performance to take the win in 8:22:28.
India Lee (GBR) was 🥈 and Jocelyn McCauley (USA) 🥉 finished third.
IRONMAN 70.3 Los Cabos
Men’s race: Jason West (USA) was the heavy favorite, and fully delivered taking the win. Marc Dubrick (USA) took 🥈, and Jackson Laundry (CAN) took another podium finishing in 🥉.
Women’s race: There was no denying Paula Findlay (CAN) as she capped off an incredible season with another win. Lisa Perterer (AUT) rolled through for 🥈, while Sara Perez Sala (ESP) rounded out the podium in 🥉
Noosa Triathlon
Men’s race: It was a battle of Olympians for the podium with Hayden Wilde (NZ) taking the W over Matt Hauser 🥈 and Henri Schoeman (RSA) 🥉
Women’s race: Ashleigh Gentle (AUS) took her 10th (!!!) title in Noosa and was chased by Sophie Malowiecki (AUS) 🥈 and Richelle Hill (AUS) 🥉
Pan American Games Santiago, Chile
Mixed team relay: Brazil proved they were the best of the America’s taking the win. USA finished just behind in 🥈 while Canada nabbed the final spot with a 🥉
TEMPO EXCLUSIVE ARCHIVE
How Kaylee Slade manages vet school and pro triathlon.
A PhD’s top tips for training in the heat.
Are you making the four most common nutrition mistakes?
LATEST EDITIONS
Super League hires ahead of expansion, and how to fuel hard training days.
Noosa Triathlon at 40, and how gels are made.
Big changes for 2024 Ironman Worlds Qualification.
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