If you have excellent nutrition that truly fuels your body optimally every day then you don’t need to use gels very often. With good nutrition you don’t really need them for short distance events but might use them for a long-distance running races or triathlons to give you a boost along when feeling tired. It is best to use real foods to fuel your performance such as bananas, nuts, beef jerky and dried fruits.
There is definitely a time and place for energy gels so why not save some money and make your own?
Here is a simple to prepare home-made energy gel that is relatively inexpensive, full of Primed ingredients that will give you a boost but wont give you the roller-coaster ride of energy fluctuations common with some sugar laden “energy” gels that can have as many as 24 ingredients (including fructose and chemical preservatives).
Continue reading The Best Energy Gel in the World is Home-made
There will be two thousand plus triathletes jumping from the white sands of Shangri-La’s Mactan Resort and Spa into the crystal clear water this Sunday the 3rd of August for the Cobra Ironman 70.3Philippines.
Good luck, be safe and enjoy your race. The support from the Cebuanos is fantastic and it is a wonderful atmosphere in which to compete. Your friends and loved ones can follow you live through the Ironman website.
It does not matter if you were successful in gaining one of the 30 slots for the 2015 IRONMAN 70.3 World Championship or not. By putting yourself on the start line and giving it your best effort makes you a success already. Remember, there will always be next year.
With the 38th Milo Marathon this Sunday the 27th of July 2014 I wanted to share the many lessons I have learned in my previous 13 marathons. This will be my 4th Milo Marathon and I am glad to support the race knowing that it has been such a well respected race in the Philippines.
One day I hope to have run 65 marathons like my friend Willy Yao and I am sure I will still be learning valuable lessons then too.
13 Marathons – 13 Lessons
Marathon 1. You Have To Be Well Nourished Before and During the Marathon
I went into my first marathon with total ignorance and paid a heavy price. The Subic International Marathon 2009 (4 hours 31 minutes) was a lesson in nutrition for me as I did not eat a proper lunch before the 4pm start. I was top 30 after 32km and then I hit the wall. I did not even have any food or cash on me that day but I always do now.
Marathon 2. It Is More Fun and Rewarding to Share the Journey
I ran the Great Wall of China Marathon in 2010 in 4:49:39. We joined a Filipino contingent and made some excellent friends and had the time of our lives. Realizing how great it was to be part of a large group helped sway us to join the Melbourne Ironman 2014.
Continue reading 13 Lessons from 13 Marathons
“A hero is somebody who is selfless, who is generous in spirit, who just tries to give back as much as possible and help people. A hero to me is someone who saves people and who really deeply cares.”-Debi Mazar
After the heroic feats of the German World Cup football team it is time to reflect on our local heroes. They look like you and I but they are selfless and always think of others first.
Continue reading Heroes Come in All Shapes and Sizes
“Begin with the end in mind.” Stephen R. Covey
Our birth certificates do not have an expiration date so we actually have a saying in to how well and how long we live. Of course outside forces may affect this but what we do today will have an impact on our tomorrow.
What is the key to longevity? There is not one perfect answer but many things that you can do to give yourself a better quality and quantity of life. See what is the Primed Lifestyle.
From the facebook page of Overfed and Undernourished.
Continue reading What Do You Want To Do When You Are 90 Years Old?
Filipino Contingent’s After Party
Thanks to Princess and Fred Uytengsu from Sunrise Events, and David and Honey from 2XU Philippines, there was a fun Melbourne Ironman after party at Chihuahua Mexican Bar & Grill. It was fantastic to re-live our great memories from Melbourne where every member of the Filipino contingent became an Ironman.
The party was a lot of fun and I was delighted to be awarded with a nice trophy for getting the best marathon split for the group with my 3:28:27 time.
Magical Melbourne – 5 Melbourne Highlights
(1) Beautiful St.Kilda/Melbourne: We were absolutely delighted to be staying at a beautiful apartment in the heart of the action. Our view from our room was spectacular (as seen below). We booked through airbnb as it is inexpensive and you can find an ideal locations with kitchens and all the modern conveniences. St.Kilda is where all the main events were happening and we loved the area. You could swim at the beach, walk to the Ironman expo, bike and run the marathon course, and experience the great restaurants of the area. The people, lifestyle and ambience were truly fantastic.
Continue reading MELBOURNE IRONMAN Part 5
The Run – The Reason I Swam and Biked
Wow, what a blast it was to be finally off the bike. I did a quick stock take of my body and I was feeling good. I had no cramps, was very happy with my bike nutrition and drinks consumption.
It was a great relief to have on my trusty K-Swiss mens running shoes and I felt I was ready to rock the run course.
I was initially thinking of maintaining a 5 minute per kilometer pace but decided to go with the flow and run at whatever pace I was comfortable doing. Well, for the first 10km that pace was at a quick 4:31/km average. I was flying past many triathletes with many a spectator commenting on my pace, my easy running style and encouraging me to keep going. Indeed, the most memorable guy was standing outside a hotel with a beer in hand. He told me if I maintained my pace that I would overtake 500 people. I must have done a double take and looked at him with apprehension as he then repeated it and told me to keep it going. I kept his comments in my mind the whole run as I did indeed want to overtake 500 people.
It turns out that I actually ran past 472 people with not one person over-taking me. So, of the 360 that took me on the bike it turns out that I got them back on the run with interest. I got to overtake another 100+ who were already running even if I was still many kilometers out on my bike.
I loved the run. I will never forget it as I got my personal best time of 3:28:27 (beating my previous best by almost 2 minutes). It is very empowering to know you can run so strongly after a hard bike ride.
Continue reading MELBOURNE IRONMAN Part 4