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Beat the Heat as a Triathlete

Posted by: SBRAdmin in MyBlog


by Sally Drake, USAT Level II Coach

Race season will soon be in full force and local St. Louis athletes are dreading the usual blasting heat and suffocating humidity. The summer sun can prove to be a challenge just walking from your car to your house! Training for endurance events such as triathlon or running races will test even the toughest athletes when the temps exceed 90 degrees with humidity. So, how can you train effectively and safely in these difficult conditions, and what if it is like this on race day? Here is some information and a few suggestions.


Race Ready Triathlon Package

Posted by: SBRAdmin in MyBlog

Tagged in: triathlon gear

SWIM BIKE RUN of St. Louis Tri Package

Get started on your way to the FINISH line.


Race Day Fueling

Posted by: SBRAdmin in MyBlog

by Sally Drake, founder of Swim Bike Run in St. Louis and USAT Level II Triathlon Coach

No matter how fit you are and how well you’ve trained, race day fueling can make or break your race.  Fueling a race properly requires the same attention to detail and practice as any other part of your preparation.  Before you arrive at your “A” race, you should have practiced race day fueling in several breakthrough workouts and practice race situations.

Your race day fueling begins at least 24 hours before you stand on the starting line.  On this day before the race, you want to eat with an awareness of how it will affect you the next day.  Things to consider:

Glycogen Loading –24 hours is enough time to top off your glycogen stores.  The day before your race, make sure that you eat carbohydrate rich foods and beverages with each meal and snack.  Aim to total 4-5 grams of carbohydrates per pound of body weight during this day.  For a 150 pound athlete, this means 600-750 grams of carbohydrates or 2400-3000 calories of carbohydrates.  This can add up quickly if you drink many of these calories with fruit juices or energy drinks.  




Fixing Your Food Rut

Posted by: SBRAdmin in MyBlog

Tagged in: fall nutrition


When was the last time you tossed a vegetable into your grocery cart that you have never tried before? If you are like me, shopping at the grocery store has become quite predictive, especially when it comes to the produce section. According to consumer purchasing research, the top four vegetables Americans choose most frequently are potatoes, broccoli, tomatoes, and corn.

Choosing a variety of colorful, plant-based foods is the most efficient way of obtaining vitamins, minerals, and phytochemicals that supplement companies promise can be acquired in their “miracle capsules.” September’s Nutrition Connection equips you with straightforward recipes to incorporate five true (maybe new!) “super foods” into your recipe repertoire.


Triathletes and Tooth Decay

Posted by: SBRAdmin in MyBlog

Tagged in: Untagged 

While endurance events are predominantly pursued by the health-conscious, endurance athletes' diets often consist of increased carbohydrates and sugary sports drinks, especially during races. It is then that the athlete must consume a greater amount of carbohydrates with greater frequency.  The Ironman triathlete, for example, consumes the amount of calories he/she would on a day with no exercise, and compensates for the calories burned during the 8-17 hour event with bars, gels, drinks and chews that all contain large amounts of sugar.  This increases the nutrient content in the mouth for bacteria responsible for dental cavities to flourish. 

Research shows that frequent drinking or sipping of sugary drinks provides an abundant food supply for the cavity-causing bacteria on tooth surfaces.  Sports drinks are also acidic, and this can cause erosion of the tooth and loss of enamel. Normal saliva flow neutralizes the acid and prevents erosion, but in athletes there is a decrease in saliva during exercise.


Tomato And Watermelon Salad

Posted by: SBRAdmin in MyBlog

Tagged in: RECIPE

Tomato Watermelon Salad

Epicurious | March 2009
by Gerald Hirigoyen with Lisa Weiss


Summer Slim Down with Fruits and Vegetables

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Tagged in: Untagged 

by Jennifer McDaniel, www.mcdanielnutrition.com, mcdanielnutrition@gmail.com

With soaring summer temperatures, you may find that fresh fruits and vegetables are calling your name! These healthy cravings just make sense as most produce contains over 90% percent water, making it a nutritious way to hydrate. A plate filled with colorful fruits and vegetables guarantees not only a bounty of health-protecting nutrients, but can also be a great strategy to lose weight! Fruits and vegetables are categorized as low-energy dense foods. Low-energy dense foods can be eaten in larger portions; however, don’t add up to a large amount of calories. High-energy dense foods would be foods such as bacon, cookies, and butter. See the category descriptions below:


What to Wear in a Triathlon

Posted by: SBRAdmin in MyBlog

Spectate at a triathlon and you will see everything from t-shirts and running shorts to one-piece custom tri suits.  There are important factors to consider when selecting raceday apparel.

Triathlon specific pieces offer comfort and support in snug-fitting, technical fabric made to wick away sweat and dry quickly.  The versatile garments must carry triathletes through the very different sports of swimming, cycling and running.


Chia Surge Endurance Gel at SBR

Posted by: SBRAdmin in MyBlog

Chia Surge High Performance Endurance GelNutrition Science Breakthrough Improves Athlete Safety

SAN DIEGO, CA - January 1, 2012 – Using an innovative blend of amino acids, beta alanine and the hydration-boosting superfood chia, professional sports nutritionists at Vitalyte Sports Nutrition have developed Chia Surge, a revolutionary new endurance gel designed to provide maximum nutrients at critical points when athletes need them most. The first chia-based endurance gel on the market, Chia Surge improves athletic performance by boosting energy, buffering lactic acid and speeding recovery.
“We are incredibly excited to be launching this groundbreaking product,” says Evan DeMarco, CEO of Vitalyte Sports Nutrition. “Chia represents one of the greatest superfoods on the planet and we are very proud to be innovators in this field. Chia Surge represents the diligent commitment and expertise of the Vitalyte Sports Nutrition Team to introduce the very best sports and lifestyle nutrition products to the market.” 
Nutrition has always been an important component of athletic performance, but only recently have superfoods like chia been utilized in concentrated doses to deliver targeted nutrients to athletes. Chia, known widely as the popular novelty household plant grown to resemble hair on clay heads, is now gaining momentum as a premium nutritional supplement. In fact, it is one of the most nutrient-dense foods in commercial use.
Chia contains more than eight times the omega-3 fatty acids found in salmon, and are also extremely high in protein- both essential to healthy muscle function. Rich in dietary fiber, chia also contains essential minerals such as phosphorus, manganese, calcium, potassium and sodium. Modern medical science has shown time and again that proper nutrition is a vital component of injury prevention for athletes, especially when participating in strenuous events such as marathons or triathlons. And nutrient-dense, easily digestible foods are the fastest and most effective way to deliver energy on the spot.
Vitalyte’s Chia Surge delivers these critical nutrients and energy in the form of an endurance gel, designed for use by athletes in need of fuel at critical moments during performance. Boiling nutrition down to a science and discovering the virtues of chia has improved the safety of athletes who may risk dehydration, low salt, bloating or low blood sugar during endurance events. These serious conditions usually result from the over- or under-consumption of water which upsets the balance of electrolytes, replenishing calories with foods that are not easily digestible, or not replenishing enough calories for sustained energy.
Taking the mystery out of sports nutrition, total nutrition packages are making race day safer and easier by eliminating the guesswork the goes into an athlete’s dietary planning. Sports nutritionists at Vitalyte recommend using Chia Surge, currently available in raspberry flavor and coming soon in orange pineapple, in conjunction with a complete nutritional system. Additionally recommended products include the award-winning electrolyte replacement Tri-Phase Endurance, formulated to deliver maximum energy and nutrients to serious athletes for optimum performance, and Complete Recovery, designed to rapidly replenish and restore nutrients to key systems in the body after a race. 
Many athletes are now using highly developed nutrition systems to improve their performance and decrease the risk of injury or dehydration during races. It is expected that with the “all-natural” movement in full swing, superfoods like chia will take center stage in the world of supplements and nutritional breakthroughs. 
For Information: http://www.Vitalyte.com 


T3 Challenge Winners!

Posted by: SBRAdmin in MyBlog

Tagged in: inBody 520

Congratulations to Ron Trapper, Chad Centorbi and Terri Gierer, the top three winners of our T3 Metabolic Challenge that ended May 31 with a celebratory dinner at Swim Bike Run.  The 90-day challenge offered athletes support programming for transforming their body composition. The program included everything from fitness classes, nutrition talks, lunch with Bob Seebohar, an online support group and weekly weigh-ins on the InBody 520 scale.

Ron Trapper lost 25.3lbs and 8.2% body fat to take our first place prize of one month of unlimited CompuTrainer classes, one month free bike storage, one month of boot camp, one hour coaching consultation, one hour personal training session, and one hour of nutritional counseling with Jen McDaniel.  Chad Centorbi lost 15.2lbs and 5.6% body fat for our second place prize of one month of unlimited CompuTrainer classes, one month free bike storage, and one free boot camp class.  Terri Gierer lost 5lbs and 2.7% body fat for our third prize of one month unlimited CompuTrainer classes.  Please take a moment to congratulate all of our winners and ask them about their success! Thank you to everyone who participated in our inaugural T3 Metabolic Challenge!


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