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Why You NEED to Keep Your Glycogen Stores Fully Charged

Glycogen stores, aero + comfort, and avoiding low iron

Good morning everyone,

As someone currently dealing with the bitter cold sweeping through North America I can safely say that it is well and truly indoor trainer season. Which isn’t the worst thing (frostbite is much worse).

I’ve been able to catch up on some podcasts and I’m even dipping my toes in the Huberman waters. His most recent interview - with renowned producer Rick Rubin - was all about creativity. It was a really insightful conversation, and I’ll let you all decide whether I end up taking any of it to heart! 😆

In today’s edition: 

  • 🔋 Keep your glycogen stores topped up for better training - and faster recovery!

  • ⚖️ Can you be aero and comfortable?

  • 🩸 And how to avoid devastating iron-deficient anemia.

Thanks for being here,

-Matt Sharpe, newsletter editor

Headshot of Matt Sharpe

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. 


Keep Your Body’s Battery Charged for Faster Training - And Recovery!

The following is an excerpt from our Tempo Pro article on how to fuel a busy triathlon lifestyle.

Setting Up the Day

So you’ve nailed your fueling the night before (great work ✅) and you’re ready for your first workout of the day, which is a hard one. Maybe a master’s swim session or a quality run on your own.

  • Many athletes will simply show up to a hard morning session without eating anything and be able to get through it. But all the top professionals we know are fueling before they kick off their day.

Why? To keep their crucial glycogen stores topped up.

🔋 Glycogen stores: These are your body’s form of energy storage which is made up of glucose, a carbohydrate. Glycogen is reserve energy that is stored in your skeletal muscles and liver.

If you deplete your glycogen stores too early in the day (or anytime, really) your body will start performing poorly. According to Tour de France winning cycling coach and Ph. D, Iñigo San Millán:

  • Fatigue and a decrease in performance are associated with glycogen depletion.

  • Low glycogen levels are associated with the body going into a catabolic or “cannibalizing” state. Your body breaks down its hard-earned muscle to provide the necessary energy to train/survive 😱

👏Eating 👏yourself 👏will 👏not 👏help 👏you 👏achieve 👏your 👏goals

The intensity of a hard session requires a quality breakfast with a macronutrient ratio like this:

  • 60% Carbohydrates

  • 10-20% Fat

  • 20-30% Protein

Example meals: Oatmeal, overnight oats, toast and peanut butter, bagel, and cream cheese, and yogurt and granola.

  • Carbs with a high glycemic index are recommended for a morning workout in this video:

Want to upgrade your swim, your nutrition, your cycling power, and more in 2024? Become a Tempo Pro member and get faster now!


🩸 Iron deficiency: Are you eating less - or no red meat? Check out this dietician’s advice for fueling your training to help avoid devastating iron-deficient anemia. You may need to invest in an Iron supplement! [Triathlon Magazine Canada]

⛔ PTO no-go: In a blow to the upstart Professional Triathletes Organization, Lionel Sanders has decided he will compete in Ironman races with the goal of winning in Kona. Time will tell if other big-name stars skip out on the triathlon start-up. [Lionel Sanders]

⚖️ Aero vs comfort: Being aerodynamic and being comfortable aren’t always besties! But this video shows a few tips on how to achieve that holy grail of performance. [GTN]

🤕 Return to training danger zone: If you needed another reminder not to be too aggressive in your return to running after injury, this post shows that your bones are weakest at the initiation of a return to run program. [Montana Running Lab]

🌅 Master the morning: The hardest form of exercise (for some)? Morning exercise. If you can master it than achieving your goals will be that much closer. Here’s a few tips on mastering the morning. [New York Times]


It’s the same with Triathlon, nothing wrong with a little obsession! 🤣

Just an outstanding POV 🤣🤣🤣


Triathlon royalty: The newest triathlon royalty is…literal royalty. The new king of Denmark has ascended the throne and is now the first-ever king to have completed an Ironman. We wish him the best in his new reign, and would advise to steer clear of his uncle in his next race! [Tri247]

Never too late: It’s never too late to get started in the sport as this 80-year-old begins training for her first triathlon. [Yahoo News]

Merrimack youth tri: The Merrimack Youth Triathlon is just around the corner. On February 18 athletes will swim, bike, and run for a total of 50 minutes. Snacks and photos will be available! [Patch]

Philippines tri scene: Next month the 5150 Triathlon will take over beautiful CamSur, Philippines. [Business Mirror]


Here’s what Tempo readers said about their warm-up routine.

Reader: Trying to be better! One of my goals for 2024 is to activate before every session even if it’s for a couple minutes. I realized as I get older my body needs this to prevent injury!

Reader: The warm-up allows me to get my mind prepared for what is to come and get an intrinsic feeling of how recovered and physically healthy I feel.

Reader: Fascinating! I live in Florida but have family in NJ. I do very little warmup before most runs, and it's fine in FL but in NJ I tend to have sore knees after. I guess this explains it!

Reader: Once I started warming up more consistently I started to feel WAY better during my workouts and less sore after. 


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