Morgan BickenbachDavies - (Braveheart Coaching)2

Anaerobic-Training

Workout of The Week: Anaerobic Training for Runners

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Despite what many runners think, the working skeletal muscles do not get their energy either entirely aerobically or entirely anaerobically. In fact, they almost always get their energy from both systems simultaneously, with the balance shifting gradually from aerobic toward anaerobic as exercise intensity increases. Exercise intensity must increase way above the lactate threshold before the muscles even get a majority of their energy anaerobically. If we were to run as hard as we could in 2 minutes, our muscles would get about ½ their energy aerobically during that effort. Most exercise scientists understand that much but too many of…

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plan-for-tri-season

Tips To Plan For An Organized Triathlon Season

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Choices, choices, choices!  The calendar year is packed with athletic events to choose from and it can be hard to choose which ones to include in our schedule. Between favorite triathlon events, races our friends are doing, bucket-list events, the destination competition, we can be easily overwhelmed by the abundance of choice. Here are some tips to keep our schedule sane, crush our goals and have fun doing it. Start with a review Take a look back at our previous year, including the good, the bad and the DNFs. Identify what went well and where we can improve. In order…

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run-uphill

Try This 30-Minute Workout To Crush Hill Repeats

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Whether we’re a beginner or a seasoned runner who is interested in diversifying our training, this 30-minute plan is for all of us. Running hills can build upon our gains and push us further. This plan is an introduction to hill repeats. Most of us have probably heard the term before but might not have fully understood what the workout really means or how we should complete them. Never fear; this introduction can help us get started. As the name of this drill suggests, we will be running up an incline repeatedly, followed by a recovery jog or walk back…

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cinnamon-energy-balls

Kickstart Your Day With These Cinnamon Caramel Apple Energy Balls

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These Cinnamon Caramel Apple Pie Energy Balls by Cupcakes and Kale Chips, or as we like to call them, little gem balls only have four ingredients and packed with full apple pie flavor. Now we can all get our apple pie and eat it too! These energy snacks are healthy, gluten free, vegan, nut free snacks perfect for lunch boxes or after an intense training session, and this particular recipe can serve you 12 to 14 times!  Ingredients    ½ cup soft pitted dates    1 cup dried apples (be careful not to get freeze-dried, what we want are the chewy ones)…

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nutrtiontips

6 Nutrition Tips For The Endurance Athlete

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We athletes live in a world where food is fuel and it can be easy to forget that eating well consists of more than just bars or the latest technological advance in electrolyte concoction on the market. If we take the time to think about it, even a 20-hour/week training regimen leaves us with 92 non-training hours. That’s a fair bit of our waking lives that aren’t spent sucking down energy gels or dowsing ourselves in sports drinks. What we put in our mouths during those 92 hours can have a significant impact on our ability to function at our…

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probiotics

Top Probiotic Foods Athletes Should Add To Their Grocery List

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Probiotics are forms of gut bacteria that help ‘rev up’ our natural digestive juices and enzymes that keep our digestive system in working order. We all know that we can take a fancy—and perhaps cost prohibitive—probiotic supplement, but it turns out there are also lots of different dietary sources of probiotics that we can all incorporate into our nutrition plans. Below are just a few examples of some of the best and most readily available probiotic foods (preferably organic when possible) for us athletes to start adding to the weekly grocery list. Yogurt Look for brands of live-culture yogurt made…

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ironman-australia

The New Ironman 70.3 World Championship Course Revealed

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This quintessentially Australian course which includes a surf swim and quite a bumpy ride into the hills are only two features of what awaits athletes at the IRONMAN 70.3 World Championship at Mooloolaba, Queensland in September. The locality of this championship course is unique in that it is the first to be staged in the Southern Hemisphere. The legendary Sunshine Coast in Queensland sets a perfect stage as being one of the global destinations in triathlon with this new, more challenging course. Organizers have worked hard to develop a course of championship quality. It integrates a challenging ocean swim, a…

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ironman-new-race-rules-2017

Know These New 2017 IRONMAN Rules To Avoid Disqualification

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Just as last year, there may be some slight differences across different venue regions due to local laws or policies, and so,  IRONMAN strongly recommends that athletes should always educate themselves with their event’s ‘Athlete Information Guide’ before race day. Only small changes to the Ironman rules for the upcoming season were made. Primarily, yellow card penalties will change from a stop-and-go to a one-minute stop-and-go penalty. The goal is to standardize the time carded athletes spend in the penalty tent on the bike course or served on the spot while on the run course. In addition, bicycles with disc…

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Insoles-For-Running-Shoes

Everything You Need To Know Before Buying Insoles For Running Shoes

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In the United States, the insole market has grown to a multi-million-dollar industry. The two questions many runners ask themselves are: 1) What type of insoles are right for me? and 2) Do I even need them in the first place? What are insoles? New running shoes come with a sock liner designed to enhance the comfort. The sock liner is the closest thing to the foot in a running shoe. The goal is for the sock liner to enhance the overall comfort of our shoes. Most sock liners are molded with a 3D shape matching the natural outlines of…

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healthy-gut-healthy-athlete

Here’s How Your Gut Plays A Major Role In Your Athletic Performance

Posted by | Health, Physical Health | No Comments

As athletes, it can be easy to forget about (or be completely unaware of) our gut flora and the role it plays in our health. A healthy gut, it turns out, can have an impact on our athletic performance. Gut health influences not only our digestion, but also to our immunity, nutrition absorption and recovery. The Role of the Gut The stomach and intestines house millions of bacteria otherwise known as gut microbiota or gut flora. In fact, the gut flora outnumber our cells by 10:1, with an overall population comprised of hundreds of unique strains. To clarify, probiotics are…

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