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Want to Race Better? Improve Your Fatigue Resistance!
Why "fatigue resistance" is important, 15 healthy carbs, and a value-heavy gift guide!
Matthew Sharpe
December 06, 2024
TOGETHER WITH THE FEED
Good morning everyone,
Yesterday was our second anniversary and it’s just crazy to see how far we’ve come - especially since our first edition! Thank you to all of you who make this project an absolute joy to work on. The relationships that have come from the newsletter have been incredible.
What’s next? We have a few irons in the fire, but no major news to share on that front. Our goal is to continue to produce something that’s worthy of your time. So we’ll do our best to keep delivering on that goal!
Here’s to more great years with you and the rest of our incredible audience!
In today’s edition:
🎅 A holiday gift guide that’s heavy on quality, and light on your wallet!
🏃 Why you should be training your “fatigue resistance.”
🍠 And 15 healthy carbs that will fuel you all day long!
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
A Gift Guide That Won’t Break the Bank!
If you’re looking for gifts for the triathlete in your life (can be yourself!) then we’ve assembled a few that are heavy on quality and light on your wallet!
Save 15% off your first order when you join their Strava club, and get $20 every quarter when you join this nutrition club!
And free shipping, VIP sales, custom bottles and so much more can be yours when you join Feed First!
🏊♀️ TRIHARD Swimmers Shampoo/Conditioner - ($17.98)
We reviewed it and still love how it kills chlorine and leaves your hair feeling restored!
😴 Pillar Performance Triple Magnesium - ($2.50)
Another Tempo-reviewed product and something we truly believe will improve your sleep. Try the single-serve packs before you invest in the larger tub.
🤓 Nerd Belt - ($50.00)
An excellent belt for longer training runs and racing to keep you hydrated, fueled, and fast!
🍑 Chamois Butt’r - ($19.99)
We’d pay a lot more to avoid saddle sores…a lot more! Also available in single-serve packs!
🏁 Feed Race Day Bottle - ($9.99)
Italian-made bottles that are incredibly light and flow well. 550ml, 750ml, and 950ml options!
✨ Bottle Bright - ($8.00)
Bottles can get…gnarly! So clean them the easy and natural way with Bottle Bright tablets!
💆 Hypervolt Go2 - ($99.00 as of publication)
The most expensive item on the list, but maybe the most value? We use it at least twice a day and is super effective for keeping muscles loose and ready to train!
😅 Flow Formulas Electrolyte Replacement Drink Mix - ($35.00)
A summer staple that transitions well to indoor training in the winter. A great mix of electrolytes and both flavors are delightful.
⚡ Ketone-IQ Shots - ($60.00)
Nothing says “I love you” like post-exercise ketones…right?!? But seriously, research and field data is showing the massive benefits of ketones for crazy-fast recovery. Just maybe skip the 288 pack for now! 🤣
TRAINING THOUGHT
Resist Fatigue So You Can Accept Success!
You started the race off feeling like a million bucks, but as the miles tick along it becomes harder and harder to hit your pace. Your heart rate is through the roof. A tsunami of lactate acid washes over you. As your PB opportunity melts away you wonder what you could have done differently.
The answer? Improving your fatigue resistance!
How do you train it: Fatigue resistance isn’t something you’re born with, it can be trained! And the number one way to improve fatigue resistance is,
Training at a higher volume
Training at a higher volume allows your baseline physiological performance to be quite high, and creates incredible efficiency in fuel oxidization (the mix of fat and carbohydrates you use), helps reduce neuromuscular fatigue, and improves your body’s resistance to muscle damage.
This is the classic zone 2 training!
There are certain types of workouts that can also improve fatigue resistance,
Pre-fatiguing and end-of-session intensity
A sample Pre-fatiguing workout might look like a classic longer bike ride but with some quality intervals after warming up, Ex
15-20 minute warm-up,
4 rounds of 4 minutes as 30 seconds hard/30 seconds easy with 4 minutes recovery between rounds,
and then resume the rest of your scheduled zone 2 ride!
End-of-session intensity is the opposite. You complete your normal zone 2 ride or run and finish with intervals. For cycling, they could be efforts up a hill or similar to the workout above.
For running, you may want to keep the intervals shorter due to the greater risk of injury. So, at the end of a long run, you could do 6-8 20 to 30 second hill strides.
These aren’t the only ways to improve fatigue resistance, but they are a great starting point! And during the traditional early season build-up they are a great way to bring a bit of spice to the classic long run/ride!
FAVORITES
🍠 15 healthy carbs: Carbs are energy. It’s as simple as that. But some carbs are certainly healthier than others and provide long, sustained energy. So avoid that quick energy spike and crushing collapse by trying some of these 15 healthy carbs! [The Manual]
🚴 Turn up the bass (training): Are you thinking about getting back into training after a break? Or maybe you’re going to circle back to that training plan after the holidays (thats OK!). Whenever you’re getting back into it, take a few minutes to brush up on your base training with this insigthful guide that has plenty of key explainers. [Polar]
🏋️♀️ Core correction: There’s never a bad time of the year to strengthen your core! So if its been a minute since you last hit the deck for a plank, here are five solid core exercises to help keep you robust and injury-free. V-shape is especially brutal! [GTN]
👶 Your longest life: Understanding longevity is a hot area of science. And although there is the option to biohack your body (to the tune of millions of dollars) to understand how to live longer. The actual formula for a long life might simply be how much you move, but does intensity also play a role? Find out here. [Outside]
REEL TIME
‘Tis the season! ☃️🤣
YOU SAID
What do Tempo readers do when the cold hits? Embrace it! For the most part…
Reader: If the snow is too deep for the fat bike, it's cross country skiing. Running in winter is ok, as long as the roads have been plowed.
Reader: I'll run outdoors in any weather, except ice and bike indoors until I'm allowed to add a gravel bike to the fleet.
Reader: Living in the Tampa Bay area of Florida allows me to train year round and I wouldn’t have it any other way. I do however, feel for those living in northern climates.
Reader: Obviously, if it is pouring with rain or icy underfoot, I train indoors, but if it is bright, sunny but cold I will train outdoors when ever possible. The convenience of training indoors sometimes outweighs the cons of training outdoors in winter. 1- hour cycling with 2-hours bike cleaning - looses it appeal after a while :-(
Reader: Indoor bike training 2X/week- outside on the weekends- pool swimming - outdoor running.
Reader: For short easy rides and if the weather not to bad I will go out on my mountain or gravel bike. For my runs I will do my short & intervals runs on the treadmill, but my long runs are always outside no matter what.
Reader: The unfortunate reality is that no one ever got hit by a car while riding their trainer. Also for those of us who are time poor, trainer workouts are very efficient.
Reader: Secret indoor training over the winter brings success in the summer!
Reader: As an older Triathlete, my stamina for cold-weather rides and runs has declined. I enjoy training in the lab!
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RACE WEEKEND
IRONMAN 70.3 Indian Wells
In the women’s race, short course athletes Erika Auckerlund (USA), Claire Michel (BEL), and Dominika Jamnicky (CAN) face off against long course stalwarts Stephanie Clutterbuck (GBR) and Nicole Falcaro (USA).
In the men’s race, Colin Szuch (USA) is coming off his first 70.3 win. But will he be able to hold off Olympic silver medalist Morgan Pearson?
TEMPO EXCLUSIVE ARCHIVE
Why this performance psychologist wants you to celebrate the small wins!
How to nail your IRONMAN training nutrition.
Want to perform better? Put your phone down! Says Olympic gold-medal-winning coach.
LATEST EDITIONS
A $200,000 shake-up. Plus: six tips to run smoother.
70.3 Worlds start lists, and how to fuel well for indoor training!
Even with six-figure contracts, athletes may still skip T100 series.
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