The Time Crunched Athlete | Recovery

The Complete Guide to Workout Nutrition [Infographic] – From

Here’s a pretty cool infographic about workout nutrition from It goes through nutrition for pre, post and during workout periods with reasons why each is important and how each type of food fits into things. All in all a pretty nifty guide.

It can be found here.

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Workout Wrapup: July 29-August 4

As a way to try to help show how I take advantage of opportunities and try to live out this idea of fitting fitness into tight spaces, here is a quick look at my week of working out.


Well, this week was my main race of the season and after I was done, I got sick for 3 days and have slowly been recovering. So there’s nothing really to report. Next week, though, it’s time to get back into it!

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Workout Wednesday: Pre-Race Taper

If you’re like me and you are training for races, at some point you have to start preparing for that race with a taper period. This weekend is my main race of the season: Giant Eagle Multisport Festival Olympic Triathlon. Depending on your race, fitness, etc, your taper might be a couple days or it might be longer. Since everyone is different, this week’s workout isn’t really a traditional workout. The basic idea of tapering is to give your body a chance to recover and rest to hit your maximum potential on race day. Here are some ideas for tapering during your prep for your race:


  • Try short easy runs that challenge you but don’t leave you feeling 100% drained
  • Go for a longer, race-distance run at about 2/3 race pace or slower.


  • Long, easy paced rides are great to get your legs moving but not wear you out too much. Use this is a last chance to tweak your setup on the bike and make sure you don’t forget to bring anything on your race day


  • Since swimming is very low-impact, you can actually push a bit harder in the pool than you would in the other sports. Try some moderate-pace intervals and really focus on your form and technique. Try to be as mentally prepared as possible for your swim.

In the end, racing is a competition, but it’s really about having fun. Some people are able to race more than others so you might be going through this taper process a lot. The more you do it, the more you’ll know your body and be able to prepare before each race.

Happy Racing!

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Workout Wednesday: 4th of July Edition!

Happy 4th of July! I feel like this week’s workout should be special, or patriotic, or both. Most of us have off today and maybe we’re preparing for cookouts or parties or whatever. So in honor of the holiday and our chance to just enjoy a day, this week’s workout isn’t really anything specific. Just go out, and do a nice, easy jog, run, swim, whatever! Sometimes it’s more important to just enjoy your day than it is to put the hammer down and squeeze out every opportunity. Spend some extra time with your family, or just get some rest in. Whatever you want to do, take some time to sit back and enjoy the freedom we have to have a day like this.

Happy 4th!

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Knowing when to push, and when to rest

A while back I was feeling really blah one afternoon and I didn’t feel like getting out and exercising. It was cold out and I was feeling tired and a bit sore, but I knew I should. I decided to text my wife and see if she’d let me off the hook. Now, my wife is what could be described as a “lifelong athlete”. She swam competitively from when she was a little kid through college, ran cross country in high school and did various other sports. She’s not one to be trifled with, especially when it comes to exercise. She knows what it takes to be on top of your game and she knows all the excuses.

So when I texted her with my mini sob story hoping she’ll reply back with a nice “it’s ok, you should just stay inside and rest” or something like that, she thought differently. “Real athletes push through.” That’s it. I had to hang my head in shame knowing that she was seeing through my laziness and I needed to get out there and push through a little soreness and laziness and get my workout in. Ultimately, I was glad I went. I felt great afterward, had a really good run and my time was way better than expected. Continue reading »

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