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'24 South Africa - Day 2
Despite taking a 5 hour nap from 12-5pm on Sunday, I slept for 8 hours on Sunday evening. Karel and I were exhausted from our 44 hours of travel and we needed the sleep. Being in the same Airbnb as...
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'24 South Africa - Day 3
I was really looking forward to today (Feb 13th/Tuesday). I love swimming and I love swimming outside and during my online hunt for an outdoor swimming pool around the area, I came across a 50-meter...
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'24 South Africa - Day 4 and 5
On Wednesday, we woke up to cooler temps and a cloudy sky. Despite not having AC in our Airbnb, we are sleeping amazingly well - 9-10 hours a night! I absolutely love sleeping and I am feeling so much...
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'24 Xterra South Africa Race Recap
Friday was a chill morning for me. I spent a good amount of time foam rolling and loosening out and Karel went out for a 25 min, 3.2 mile shake out run. Around 12:30pm we loaded our rental car with...
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'24 Xterra South Africa - Day 8 and 9
Sunday was our last full day in Gordon's Bay. We didn't make any plans for Sunday as we wanted to see how we felt after the race on Saturday. I felt pretty good although my right foot was sore from...
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'24 PE Plett 4 stage MTB event
We enjoyed our experience at PE Plett. Instead of writing a recap of each stage, I'll provide some thoughts on our overall experience from this 4-stage MTB event. COSTTotal cost: $2171Event: $690 per...
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'24 Gravel Skills Camp Recap
On Friday at noon, we welcomed six athletes to Greenwood, SC for a 3-day gravel camp. Our good friend Alvi was also present as he helped us out throughout the weekend.Gravel riding is not like riding...
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3 days in Cape Town South Africa
After the 4-stage PE Plett MTB event, we were shuttled back to the PE airport. Safair doesn't allow you to check in for your flight at the airport until 2 hours prior to departure so we had to wait...
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Is your sweat rate negatively impacting your health and performance?
As the weather gets warmer, I often get emails from athletes asking me about my recommendations for sweat testing or if I can review sweat test analysis. Interestingly, almost every time I speak with...
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A weight loss journey reminder
The way you feel about your body can fluctuate over time. So can your body shape, weight and size. It's normal for your body to change throughout your lifespan. However, at any one time, more than 160...
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No more Gatorade Endurance at NA Ironman Events?
I recently heard/read some rumors that at the upcoming Ironman Texas event, Gatorade Endurance will be replaced with Mortal hydration at the bike and run aid stations. The Gatorade Endurance Formula...
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Maximize performance without overemphasizing weight
Whether you are an athlete or coach, you know there are constant conversations in sport discussing weight and performance. The constant narrative says that you must lose weight in order to improve as...
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How to stop negative thinking
I consider myself a happy and positive person. I can usually find the bright side in almost any situation. I love riding my bike outside. However, during our bike ride two weekends ago, I was filled...
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Endurance sports - why are GI issues so common?
Every endurance (and ultra distance) athlete wants to show up to an event/race feeling physically prepared. But what about being nutritionally prepared? A long distance event places a lot of stress on...
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Karel is at Paris-Roubaix!
A year ago, our good friend Joe emailed us about the Paris Roubaix EF Pro Race Camp from April 4-7th, 2024. Immediately, as soon as I read the words Paris Roubaix, I knew this was something that Karel...
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Paris-Roubaix Trouée d'Arenberg
Day 2 of the EF Coaching Paris-Roubaix camp started early, around 9am. Sadly, the weather was not ideal and the ride was cut short due to cold and rainy conditions. Karel said he was so cold from the...
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Cannondale Bike Specs - Paris-Roubaix
When Karel was selecting what type of Cannondale bike he would be renting from the EF Coaching Team, he wanted his bike to be as close to the professional riders as possible. In other words, Karel...
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Intuitive Eating for Athletes
Many diet plans follow a restrictive eating model with specific 'good' vs. 'bad' foods. This type of restrained eating demands rigid control.Food is an essential requirement for survival. When you...
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Seeing is believing
Representation Matters These are pictures from 2021 Ironman 70.3 Chattanooga.These pictures were taken on the same day, of the same body. I share these pictures side by side as it's a...
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What is healthy eating?
Healthy Eating - A way of eating that maintains or improves overall health and makes you feel good.There is no one-size-fits-all definition when it comes to "healthy eating." While similar methods...
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