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	<title>Guppiesworld</title>
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	<link>http://www.guppiesworld.com</link>
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		<title>Olympic-Distance Race-Day Fueling Strategies</title>
		<link>http://www.guppiesworld.com/2012/05/16/olympic-distance-race-day-fueling-strategies/</link>
		<comments>http://www.guppiesworld.com/2012/05/16/olympic-distance-race-day-fueling-strategies/#comments</comments>
		<pubDate>Wed, 16 May 2012 18:48:00 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Training Related Posts]]></category>
		<category><![CDATA[Training Resources]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2344</guid>
		<description><![CDATA[This information is from an article written by Lance Watson.  I&#8217;m not sure where it was published since that part of the page is missing. During an Olympic (Oly) distance triathlon, the athlete will burn anywhere from800 to 1200 calories in approximately 2-3 hours.  It is almost impossible to replace what you burn during the race, so the real challenge is to help supplement muscle glycogen stores by consuming simple carbs. The article states that a carb rich diet the day before is ideal and that the athlete does not need to &#8216;carb-load&#8217; for this distance.  However, I would think that is more athlete specific than a general statement. Pre-Race Nutrition and Hydration As with any race, stick with foods that you KNOW work for you.  About three hours before the race, consume 300-500 calories of carb-rich foods like bagels, energy bar or banana.  But again, make sure you eat foods you know will work for you and not send you into the woods clinching your butt cheeks.  If you&#8217;re a coffee drinker, this is the time to consume your caffeine.   The article states that many athletes formulate a breakfast shake high in carbs because the liquid is easier to [...]]]></description>
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		<title>Top 10 Recovery Methods</title>
		<link>http://www.guppiesworld.com/2012/05/13/top-10-recovery-methods/</link>
		<comments>http://www.guppiesworld.com/2012/05/13/top-10-recovery-methods/#comments</comments>
		<pubDate>Sun, 13 May 2012 02:55:55 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Training Related Posts]]></category>
		<category><![CDATA[Weekly training]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2338</guid>
		<description><![CDATA[From 220 Triathlon UK August 2011 issue. Sleep – Pretty self-explanatory.&#160; Day-to-day nutrition Your daily nutrition, not your sports nutrition, is where your body gets most of its building blocks for repair, energy and nutrients.&#160; Training and racing nutrition A poor diet (see #2) can not be compensated with magic energy bars and gels on race day.&#160; With that said, what you eat during and after training/race has a significant impact on your performance and recovery.&#160; General rule on races 45-60 minutes is to take gels or sports drinks (energy bars if your stomach can handle it).&#160; Longer races should be a protein/carb mix.&#160; Hydration If you’re not optimally hydrated, blood plasma volume drops and the efficiency of the circulatory system is impeded.&#160; Hydrating is not just about drinking water, but also replacing what’s lost in sweat.&#160; Periodization and planning A proper training structure will include recovery days.&#160; One of the most common mistakes by age-groupers is over-training.&#160; Take a day off, your body will thank you. Massage – no arguments here&#160; Cooling down and stretching This is easily my biggest weakness.&#160; I’m trying to focus on this more this season.&#160; A proper cool down allows oxygen to reach muscles [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>My New Ugly Shoes</title>
		<link>http://www.guppiesworld.com/2012/05/12/my-new-ugly-shoes/</link>
		<comments>http://www.guppiesworld.com/2012/05/12/my-new-ugly-shoes/#comments</comments>
		<pubDate>Sat, 12 May 2012 02:40:35 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Equipment]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2335</guid>
		<description><![CDATA[I bought my first pair of K-Swiss shoes today.&#160; This will be my first venture out of ASICS shoes.&#160; I found these at the Fifth Third River Bank Run sports expo today. Every year I try to purchase shoes at this event because you can get them on sale.&#160; These were 30% off.&#160; Obviously with the lacing system, these shoes are geared toward triathlons.&#160; They are so comfortable.&#160; Kind of ugly, but comfortable.&#160; There are tones of great features as well: &#160; • Midsole/Outsole: Guideglide ™ dual-density construction featuring Blade-Light Technology ™ cushioning and side drainage. • Superfoam ® heel crash pad and footbed. • Aosta II ® heel outsole and Duraplush ™ forefoot outsole. • Dynamic TPU arch support and 3D medial posting for enhanced stability. • Upper: QT2 &#34;quick transition&#34; upper technology for easy- on and &#8211; off. • ion-mask ™ by P2i hydro-phobic nano technology for state-of-the-art water resistance. • Seamfree ™ technology heat welded seamless upper for total comfort. They also only weigh 9.5oz.&#160; Obviously I won’t wear these new shoes in tomorrows race, but I am looking forward to putting some miles on these next week.&#160;]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Fort Custer Stampede Race Report</title>
		<link>http://www.guppiesworld.com/2012/05/08/fort-custer-stampede-race-report/</link>
		<comments>http://www.guppiesworld.com/2012/05/08/fort-custer-stampede-race-report/#comments</comments>
		<pubDate>Tue, 08 May 2012 18:56:16 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Pictures]]></category>
		<category><![CDATA[Racing]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2324</guid>
		<description><![CDATA[Race results:  2:07:48 Placement:  24/30 Average Speed: 12.9 TSB (Biking/SBR): –1.1/-1.9 First and foremost, never, ever forget to put chamois lotion on. I absolutely shredded my skin.  It hurts to walk and I don’t even dare sit on a saddle. With that said, let’s talk about the race.  Great weather and a much larger crowd than last year.  I believe last year I had eight people in my category, but this year there was 30.  Unfortunately, 23 of them were faster than me. The one thing I really dislike about this race is the start.  It’s about 60 yards from the starting line to the beginning of the single track.  That means you have a lot of racers elbowing for position.  It also means if you don’t get a good start you could find a big separation between the lead pack and the rest of the group. I counted about 12 racers in front of me when I entered the single track.  Unlike Sport category, the Expert’s stay together for almost the entire first lap.  As we entered Granny’s Garden, the leaders could start to pull away.  It’s a technical section so it can get backed up a bit with [...]]]></description>
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		<slash:comments>5</slash:comments>
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		<title>YTD Duration and Distance</title>
		<link>http://www.guppiesworld.com/2012/05/03/ytd-duration-and-distance/</link>
		<comments>http://www.guppiesworld.com/2012/05/03/ytd-duration-and-distance/#comments</comments>
		<pubDate>Thu, 03 May 2012 22:39:31 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Training Related Posts]]></category>
		<category><![CDATA[Weekly training]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2314</guid>
		<description><![CDATA[It’s the time of the year I like to analyze my year-to-date duration and distance (D&#38;D).&#160; Given I train for three sports, I like to break it down per sport.&#160; Just like everybody else, I face the challenges of balancing my work life and personal life.&#160; When it comes to my work, I have a lot of flexibility and at times very little flexibility.&#160; As a college instructor, my teaching changes every semester.&#160; Some semesters make it really easy to hit the road/trails after teaching.&#160; Other semester, like the previous, make it almost impossible.&#160; Also, I work with strict deadlines when it comes to grading and lesson plan prep.&#160; I also really enjoy golf and I am, along with my wife, a member of a local golf club.&#160; I love playing golf with my wife, although she can be a real challenge to beat sometimes.&#160; The good news is the club is located right by trails so many times I’ll just drive separate and go riding afterwards.&#160; Other times, we’ll just grab lunch or dinner at the club.&#160; With that said, my YTD times are up significantly when compared to last year.&#160; Granted last year I had Ph.D work to [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/05/03/ytd-duration-and-distance/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Brutal 30-Minute Swim Workout</title>
		<link>http://www.guppiesworld.com/2012/04/30/brutal-30-minute-swim-workout/</link>
		<comments>http://www.guppiesworld.com/2012/04/30/brutal-30-minute-swim-workout/#comments</comments>
		<pubDate>Mon, 30 Apr 2012 23:35:43 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Swimming Workouts]]></category>
		<category><![CDATA[Training Resources]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2307</guid>
		<description><![CDATA[This workout is from Swim Workouts for Triathletes.   It is one of the hardest 30-minutes I&#8217;ve spent in the pool.  If I had a heart-rate monitor, I&#8217;m sure it would have exploded.  The workout calls for 1500 yards in 30-minutes.   That&#8217;s almost race pace. Warm-up: 300 any stroke, 4&#215;50 (25 build, 25 easy) on 10 sec rest • 4&#215;50 build, 10 sec rest • 1 min bonus rest • 200 any stroke • 4&#215;50 (second two 50s faster), 10 sec rest • 2 min bonus rest • 3&#215;100 T-Pace*, 20 sec rest • 100 cool-down • Total = 1500 &#160;]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/04/30/brutal-30-minute-swim-workout/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Semester Is Over</title>
		<link>http://www.guppiesworld.com/2012/04/29/semester-is-over/</link>
		<comments>http://www.guppiesworld.com/2012/04/29/semester-is-over/#comments</comments>
		<pubDate>Sun, 29 Apr 2012 04:32:54 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Other]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2303</guid>
		<description><![CDATA[Past semester was hectic.  My teaching schedule had me driving all over, which consumed a lot of my ‘free time’.  I also had three new prep course, which also consumed a lot of time.  Love my job, but I am glad that semester is over.  I only have 75% of my grading done, but it’s all downhill from here. I am teaching a summer class, but only a couple days a week.  I can finally start to accomplish some of my training goals, which start with getting my hours up.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Specialized Quality Sucks</title>
		<link>http://www.guppiesworld.com/2012/04/28/specialized-quality-sucks/</link>
		<comments>http://www.guppiesworld.com/2012/04/28/specialized-quality-sucks/#comments</comments>
		<pubDate>Sat, 28 Apr 2012 01:57:39 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Equipment]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2300</guid>
		<description><![CDATA[I’ve been a long time Specialized customer.&#160; I’ve owned an Epic since 2004, with my current ride being a 2012 Epic.&#160; I’ve weathered a lot of crappy products from Specialized over the years and so far my new Epic is holding well.&#160; I just can’t say that for some of their other products. Specialized Pumps are God awful.&#160; In the picture to the right you can see the blue arrow.&#160; This is the bottom of the cylinder on my floor pump.&#160; The circle part below is the gauge.&#160; It is in these four screws that air leaks out.&#160; I’ve tried everything to stop it but nothing works.&#160; I brought the pump back to where I bought it, Cross Country Cycle, but they wouldn’t warranty it despite it only being a month old.&#160; Another bike shop, Village Bike Shop, had zero issues taking it back despite me not even buying it there.&#160; The new pump leaked as well, but after tightening the screws it wasn’t so bad.&#160; At least not until recently.&#160; This week it was so bad, it rendered the gauge all but useless.&#160; I have no idea what my pressure is. Thus less than a year, and this pump [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/04/28/specialized-quality-sucks/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Yankee Springs Time Trial</title>
		<link>http://www.guppiesworld.com/2012/04/25/yankee-springs-time-trial/</link>
		<comments>http://www.guppiesworld.com/2012/04/25/yankee-springs-time-trial/#comments</comments>
		<pubDate>Wed, 25 Apr 2012 03:42:51 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Racing]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2286</guid>
		<description><![CDATA[Race results:  1:51:06 Placement:  44/59 Average Speed: N/A TSB (Biking/SBR): 2.5/1.8 The positive take-away: my mountain biking skills are much stronger.  I’ve spent a lot of time teaching myself to lay off the brakes, and it really paid off at Yankee.  However, that leads me to my negative take-away:  I couldn’t climb an ant hill during the race.  On a pre-ride Saturday, my legs were burning up quickly on even the smallest climb.  I even told Heather when I got home that I was slightly concerned about my legs, but I figured the pre-ride would loosen them up, as well as a night of recovery.  Not only that, my TSB was much higher than at Barry Roubaix and I climbed really well that day. My first lap came in at 53 minutes, which is just okay.  I’ve had some training rides in the 50 minute range, but not going to get there when I’m crawling up the hills.  My second lap was extremely slow at 57 minutes.  My pre-ride was 54 minutes and that was at a low tempo pace. I projected a 51 minute first lap and 53 second.  I can accept a 2 minute difference, but 4 minutes [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/04/25/yankee-springs-time-trial/feed/</wfw:commentRss>
		<slash:comments>10</slash:comments>
		</item>
		<item>
		<title>Pro Transition Tricks</title>
		<link>http://www.guppiesworld.com/2012/04/17/pro-transition-tricks/</link>
		<comments>http://www.guppiesworld.com/2012/04/17/pro-transition-tricks/#comments</comments>
		<pubDate>Tue, 17 Apr 2012 03:32:25 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Equipment]]></category>
		<category><![CDATA[Racing]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2275</guid>
		<description><![CDATA[Article: Triathlon Bring a &#8216;one-shot&#8217; tire inflator and hide it.  The reason she mentions hiding it is to keep it out of the wind.  Triathletes can be very anal when it comes to wind resistant.   Rest your helmet and sunglasses on your aerobars.  Seriously, who DOESN&#8217;T to this.   Make sure the tail is pointing away from you so you can just flip it on your head.  Grab your sunglasses first so they don&#8217;t go flying through the transition area. Suspend your shoes with rubber bands so you can get a perfect flying mount.  I started using rubber bands a couple years ago.  I finally have the flying mount down and I will still use rubber bands to hold my shoes in place.  It&#8217;s not so much that it saves you time, but prevents you from losing time and momentum from the &#8216;flying run&#8217;.  Also, from personal experience, keep the rubber bands clear of all down tube mounted water bottles.  I had a rubber band snag it before the band broke, sending my water bottle across the road. Stash extra nutrition on the bike.  I don&#8217;t really do this for Sprint triathlons since those are usually 18 miles, but for anything [...]]]></description>
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