Auburn Triathlon

 

Auburn Tri Home Page

2008 Registration!

EVENTS

Auburn Int'l Duathlon

Auburn Int'l Tri

World's Toughest Half

ATHLETES

    Common Questions

    Event Schedule&Info

    Participant Info

    Preparation&Racing Tips 

    Spectator Tips

    Top Athletes '03-'07

    Training Program    

INFO/LOGISTICS

    Motels, Camping, Food, Services, Etc.

    Contact Information

    Driving Directions

    Driving Map Download

    Sponsors

    Two Transition Logistics

    Weather

Running School Charity

WCCTC Championships

 

  About The Course
 

World's Toughest Half

    Aid&Support

    1.2 mile Swim Course

    56 mile Bike Course

    13.1 mile Run Course

    Training on the Course

Auburn Int'l Tri

    1.5k Swim Course

    40k Bike Course

    10k Run Course

    Training on the Course

Auburn Int'l Duathlon

    3k Run Course

 

  Past Events

 

2007 Auburn Triathlon

2006 Auburn Triathlon

2005 World's Toughest Half

2004 World's Toughest Half

2003 World's Toughest Halff

 

  Bradventures

 

About Brad Kearns

Nutrition Store

Personal Coaching

Power Month

Triathlon Hall of Fame

 

Preparation and Racing Tips


Please review the comprehensive long course training program page for details on how to prepare properly in the months preceding your competition. While the specific workouts are geared to long course racers, the general principles apply to competitors at the sprint or any other distance.

Race promoter Brad Kearns, former national champion and #3 world-ranked professional triathlete, offers a unique, holistic multisport coaching program. Brad emphasizes leading a healthy, balanced lifestyle while pursuing peak performance - a refreshing departure from the robotic, dial-a-workout coaching prevalent in the triathlon world today. Visit Brad's Personal Coaching page for details. Entrants in the Auburn Triathlon will receive a $40 discount on the price of the program - just note your AIT entry in the order form notes section.

Brad also offers a comprehensive 30-day program that will prime your body for peak performance in endurance events and in a healthy, balanced life. The program, written by former #3 world-ranked professional triathlete Brad Kearns, is called Power Month. Please visit the link for complete details and ordering information.

Performance Tips

If you are well trained and properly rested on race day, you have three major things to nail for a successful performance: Pacing, hydration and calorie consumption. You must also maintain a positive mental attitude throughout the challenging event to ensure you perform to your potential.

1. Drink plenty of fluid: A properly mixed energy drink (7% glucose solution) will empty the stomach at the same rate as water. Beware that commercial drinks like soda and juice have a higher than 7% content and thus are not optimal for hydration. It is important to understand the distinction between hydration and food. Anything over 7% solution your body will treat as food. The rate at which the fluids goes from your stomach to your muscles is slower and thus water or 7% solution is optimal for hydration.

Sophisticated energy/hydration drinks like Cytomax (available on course) offer additional benefits like performance/recovery ingredients and electrolytes. A good rule of thumb is to drink 32 ounces of fluid per hour. You might be able to make it through the event on less than optimum fluid intake, but you will suffer in recovery time. Start drinking early and mechanically. Forget about using thirst as a hydration guide. Thirst kicks in long after your hydration levels fall below optimal.

2. Consume 250-400 Calories Per Hour: This is the approximate amount you need to maintain optimal blood sugar levels throughout a long day in the saddle and on the trail. To ingest this amount of calories without digestive distress, plan to obtain a great deal of calories from liquid sources. Cytomax Pre-Formance and Perpeteum offer a complete meal replacement in a powdered formula. You can several scoops into a water bottle for a thick smoothie containing up to 800 calories. Sip the mixture gradually over a couple of hours, chasing with water or hydration fluid.

Healthy energy bars and gels can help boost your caloric intake, but beware of consuming too many calories in simple sugar (like a gel or most energy bars) over the course of a long day. Due to the stress that sustained endurance performance, places on the digestive system, I recommend that you obtain the vast majority of your calories during the event in a liquid or gel form. Clif Shot (product on course at bike and run aid stations) is easy on the digestive system and compatible with other nutrition products like energy drinks and liquid meals.

Training is a different story, especially on the bicycle where there is no impact trauma to disturb digestive organs. Items that offer healthy, nutritious carbs, protein and fat are favored by many experience ultra athletes. Trail mix, healthy energy bars and snacks, avocado or peanut butter sandwiches - these are also good choices to fuel your performance.

Start eating early and mechanically. Forget about using hunger as an eating guide. Hunger kicks in long after blood sugar levels fall below optimal. Sound familiar?!!

3. Know your pace and the route: Even if you have experience at long course, you must make allowances for this very difficult course. 6,000' of climbing on the bike is different than a flat bike and a 13-mile run with 1,325' of climbing is different that a flat run. Extensive information on the route available on this web site and in your registration bag. Become familiar with the course profile and the general route. It helps with motivation levels and maximum enjoyment to feel connected to the course and know the landmarks along the way.

4. Have Fun, Enjoy the Scenery, Stay Positive: Extreme athletic events are a physical and mental challenge. It is essential to maintain a positive attitude at all times to perform at your best. If you catch yourself harvesting negative thoughts, look around and enjoy the scenery - an instant cure. Remind yourself how lucky you are to be healthy and able to swim, pedal a bicycle or run in the canyons. Negative thoughts and verbalizations will make your tired and stressed and compromise your performance.

Take the opportunity to re-frame every negative thought or statement into a positive one. This is a great lesson for not only triathlon but all of life!

 


 

 

 

 

 

 

  In Memory: Kristy Gough

Kristy was the 2006 World's Toughest Half champion and Hawaii Ironman world age group champion in 2004. She was killed, along with her training partner Matt Peterson, in a cycling accident in the Bay Area on March 9th.

Kristy's longtime boyfriend Clas Bjorling (2x WT Half champ) of Sweden commented: "I've never seen her so enthusiastic as in the last couple of months. She was a really talented athlete, especially on the bike. She was so strong physically and mentally."




  Athlete Comments

  Active Calculators
 

Pace calculator
Target heart rate
Caloric needs
Nutritional needs
Ideal weight
Body fat


Gina Kehr, 4th place Hawaii Ironman finisher in 2006, tuned for for '07 with a victory in the Int'l distance event.

Sweden's Clas Bjorling - 2006 men's champ and 13.1-mi run course record holder (1:21). 3rd in 2004, 2nd in 2005 and finally victory in 2006!


Dave Fish, Andrea Ivan and Angie Weinberger (below) completed their fifth consecutive World's Toughest Half events in 2007! They are Comped for 2008 entry!


2004 and 2005 Champion Nicole DeBoom cruises to victory on the running trails of the Auburn State Park.


2000 Triathlon Olympic Gold Medalist Simon Whitfield made his long course debut at the 2005 World's Toughest Half.


Want to Volunteer?

Experience the passion and excitement of triathlon first hand by supporting these athletes on race day! Email or call 530-888-9911 for details, or complete and return this Signup Form.


Train safe with the stylish, customized AT-logoed Runners ID tag!


Save 50% when you order direct from Habervision, polarized performance eyewear!

 

 

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