Ready to conquer those pre-race jitters and achieve your athletic goals? Join us as we share practical tips to help you stay calm, cool, and collected on race day. In this episode, we discuss the power of visualization, establishing a pre-race routine, using positive affirmations, practicing breathing techniques, focusing on physical preparation, and seeking support from your triathlon community. You won't want to miss these valuable insights that can help you transform your life and embrace a growth mindset.

(0:00:00) - Pre-Race Jitters (12 Minutes)

Hey, my friends and fellow athletes! Today, we are discussing pre-race jitters and how to stay calm, cool and collected on race day. We explore the power of mindset and reflection in personal growth and self-improvement. We discuss the two prominent mindsets: the fixed mindset and the growth mindset. We then talk about reflection and how it helps us gain valuable insights, understand patterns in our behavior and identify areas for improvement. We also look into how mindset and reflection drive action and how they can help us navigate life's challenges with resilience and continuously evolve as individuals. Finally, we share some practical tips to help you manage your pre-race jitters. I'm here to help you transform your life, so let's get started!

(0:12:28) - Calming Race Day Jitters (5 Minutes)

We hear from a group of triathletes sharing funny mishaps caused by race anxiety. From putting a wetsuit and helmet on backwards to forgetting nutrition, we explore the potential mishaps that can happen on race day. We also discuss practical tips for calming race day jitters, such as visualizing success, establishing a pre-race routine, using positive affirmations, practicing breathing techniques, focusing on physical preparation and seeking support from your triathlon community. So embrace those nerves and stay cool, calm and collected on race day!

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YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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Today is Thriving Thursday, the day I share a quick health-related tip. My mission is to help you be the healthiest, happiest, and most balanced athlete you can be. As a nurse and an athlete, I want to help you improve your health and performance in sport and in life.

Today we are discussing the important nutrient: B12

Donita's Hero Fundraising Page: Donate to St. Jude

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YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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Unlock the secrets to successful race day nutrition and hydration in today's episode, where we break down everything you need to know about fueling your body for optimal performance. Learn how to overcome your limiting beliefs and unleash your full potential as an athlete. From bonking prevention to proper carb intake, we've got you covered with this comprehensive guide that'll help you achieve your best race yet.

Find out how trial and error plays a major role in endurance fueling as we discuss the importance of consuming the right amount of carbs and calories and how to avoid overloading your system. Get the lowdown on race day nutrition strategies, including pre-race meals and hydration, on-course fueling, and post-race recovery. We also share our top product recommendations for race day fuel and hydration to help you make informed choices that work best for your body.

(0:00:00) - Fueling, hydration, awareness, and smashing limiting beliefs discussed to maximize race success.

(0:10:35) - Race day nutrition, hydration, bonking prevention, and carb/calorie consumption are discussed.

(0:14:43) - Pre-race meals, hydration, fuel, and post-race recovery strategies for sprint, Olympic, half and full distance triathlons are discussed.

(0:21:26) - Nature's importance of electrolytes, liquid calories, special needs bag, and nutrition/hydration intake for Ironman discussed.

(0:28:01) - Pre-race meals, hydration, electrolytes, liquid calories, and proper fueling strategies are discussed to give an edge on race day.

Biotrust
Hammer
Honey Stinger
Early Bird Mimosa
Usana

Next week: How to Keep Calm and Chuckle On: Mastering Pre-Race Anxiety with a Smile

Donita's Hero Fundraising Page: Donate to St. Jude

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Thanks for listening!
YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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Unlock the power of breath to supercharge your triathlon performance and transform your life! In this empowering episode, we reveal eight essential breathing techniques that will help you swim, bike, and run faster, with less fatigue and a lower risk of injury. Discover the importance of good posture and belly breathing for optimal lung expansion and oxygen delivery to your muscles, setting you up for success in your next race.

But that's not all - we also discuss three key ingredients for personal growth and confidence, allowing you to live an empowered life both in and out of your athletic pursuits. Learn how setting and accomplishing challenging tasks, taking control of your health, and helping others can elevate your life and make you the healthiest, happiest, and most balanced athlete you can be. 

(0:00:00) - Breathing Techniques for Triathletes (10 Minutes)
I discuss eight breathing techniques to enhance your performance on the swim, bike, and run. I also share three important ingredients to living an empowered life -- setting and accomplishing a challenging task, taking control of your health, and helping others. I explain how to feel confident and assured, and how to be in control of your choices and actions. Additionally, I remind you to remain grateful for how far you've come and to appreciate yourself for who you are. With these tips, you'll be able to feel empowered and take control of your life.

(0:10:08) - Breathing Techniques for Triathlon Performance (5 Minutes)
Exhale and inhale with your face in the water and take a breath in the brief moment between strokes to achieve your best times in a triathlon. Belly breathing and rhythmic breathing can reduce exhaustion and keep your heart rate low. A bike fitting can help reduce body and head over-rotation and relax your shoulders when riding in aero position. Remain calm and focused during transitions for optimal performance.

Next week- I walk you through how to set up your race-day nutrition and hydration plan for optimal performance. 

Donita's Hero Fundraising Page: Donate to St. Jude

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YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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• EarlyBird - Coupon Code = TRINURSE10

Listen in as I go through the 16 most common rule violations seen in the 2023 rule book, so you can confidently execute your race day without penalty. I also explore the updated rules for wetsuits, snorkels, mirrors, running shoes, penalty time structure, and race suits and provide some race age body marking rule clarifications. Don't miss out on this informative episode packed with everything you need to know about triathlon rule changes and violations. And be sure to check out the free cheat sheet with the 16 most common rule violations.

(0:00:00) - Triathlon Rule Changes & Violations (16 Minutes)

I discuss how to remain flexible and strong while navigating life's changes. I explain how to embrace change, recognize what you can and can't control, and take your time to shape your world. I also highlight the importance of race officials in ensuring the safety and fairness of competitors, as well as the purpose of the rules outlined in the USAT Multisport Competition Manual. Finally, I go through the 16 most common rule violations that are seen in the 2023 rule book, so you can confidently execute your race day without penalty. Let's get started.

(0:16:13) - Triathlon Rule Updates and Clarifications (5 Minutes)

We explore the rules of drafting in cycling races. We discuss the 20 second rule for passing, the six bike length and 25 second rule for longer races, and the consequences of blocking a pass attempt. We also review the updated rules for wetsuits, snorkels, mirrors, running shoes, penalty time structure, and race suits. Finally, we provide some race age body marking rule clarifications. Be sure to check out the free cheat sheet with the 16 most common rule violations in the show notes. Join us next week as we go through eight breathing techniques to help you on the swim, bike and run.

Donita's Hero Fundraising Page: Donate to St. Jude

Do you have questions or topic ideas? [email protected]

Thanks for listening!
YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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Links (Disclaimer - some are affiliate links meaning I may earn a small commission):

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• EarlyBird - Coupon Code = TRINURSE10

Are you ready to take on the challenge of an Ironman Triathlon? In this episode, I share ten essential things to consider before signing up for this epic race. Listen in as I discuss the commitment and planning required, along with the importance of consistency in training.

(0:00:00) - Transformation (9 Minutes)
A former military sergeant, Joseph Roberts, used nutrition recommendations from Inside Tracker to help him heal from a traumatic brain injury he suffered in Iraq in 2007. After following the personalized nutrition recommendations from Inside Tracker, he was able to reduce the number of medications he was taking from five to one, as well as improve his cholesterol and creatine kinase levels. 

(0:09:29) - Preparing for an Ironman Triathlon (12 Minutes)
We discuss how you will have to commit to long workout durations, two workouts per day at times, and up to fourteen hours of training per week. We also talk about how to fit your training around your commitments like family, job, and other social occasions, as well as managing chronic tiredness and looking after yourself. Finally, we talk about the importance of consistency in training and the pitfalls of missing multiple sessions.

(0:21:31) - More Tips (11 Minutes)
We explore the race day logistics of an Iron Man, discussing the importance of refueling and hydrating during the competition. We then talk about the right gear, such as a wet suit, road bike, clip-in pedals, and a helmet, which are all necessary for the competition. We move on to race logistics, such as travel arrangements, accommodations, and course review. 

NEXT WEEK: We're discussing the sixteen most commonly violated triathlon rules and the 2023 USAT rule changes. Get the details on the big changes you need to be aware of.

Donita's Hero Fundraising Page: Donate to St. Jude

Do you have questions or topic ideas? [email protected]

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YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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• InsideTracker - Contact for 25% off any plan
• EarlyBird - Coupon Code = TRINURSE10

In this week's episode, we dive into the behind-the-scenes world of triathlon organization with Pam Routh of PR Event Management. With 40 years of experience in race event management, Pam discusses the evolution of the sport, the challenges and rewards of organizing multisport events, and her own journey as a triathlete.

Pam is a USA Triathlon Certified Race Director. Pam began her fitness training in the mid-1980s. She participated in the 1992 Memphis in May Triathlon, qualifying her to compete in Hawaii’s prestigious Iron Man Triathlon World Championship in 1992. Pam has run in nearly 200 triathlons and duathlons plus countless 5Ks as well as marathons, adventure races, ultra-trailing running, bicycling, and swimming events. 

Combining her love for fitness and sports with her desire to “give back to the community,” she began volunteering for race events with her husband, Wyndell Robertson. They later founded PR Event Management LLC in Memphis together. Routh and Robertson met while training for the 1987 Memphis in May Triathlon.  Both later became Race Directors for the MIM Triathlon (1994-2022), winning the prestigious USA Triathlon’s “Triathlon of the Year” Award in 1997.  Routh was honored with the Jimmy Don Hester Workhorse Triathlon Award in 1998 from the University of Memphis, and Robertson received the award in 2001. This award, given annually in memory of Hester, is presented to those who best exhibits hard work, dedication, discipline, and promotion of the sport.

Among her professional affiliations, Routh has been a Memphis Runners Track Club (MRTC) member for 37+ years, a Memphis Hightails Bike Club member for 30+ years, and a USA Triathlon member for 37 years. She is a member and past president and former board member of the Sales and Marketing Society of the Mid-South; a past board member of the American Advertising Federation Memphis Chapter and was recognized as Board Member of the Year in 2010-2011; a past president and former board member for Women of Achievement. 

NEXT WEEK- So, You Want To Do An Ironman??

Donita's Hero Fundraising Page: Donate to St. Jude

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YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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• Q Sciences Health and Wellness
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• InsideTracker - Contact for 25% off any plan
• EarlyBird - Coupon Code = TRINURSE10

In this episode, we discuss topics related to triathlon, from body marking and wet suits to nutrition and bike fits. We dive into the importance of awareness and share tips on becoming more aware of your triggers to improve your habits and behaviors. We also answer your burning questions, including using a Sharpie for body marking and what nutrition supplements I personally use. We delve into the importance of sleep, morning routines, and various supplements that can help improve overall health and athletic performance. Discover the benefits of professional bike fitting and learn about the rules and nuances of triathlon.

(0:00:00) - Awareness and Nutrition Supplements for Triathletes
Awareness can significantly impact your habits and behaviors. We answer listener questions, touching on topics like using a Sharpie for body marking, wearing a tri suit, and nutrition supplements.
(0:09:02) - Sleep & Nutrition Routine
The importance of sleep, morning routines, and various supplements that can help improve overall health and athletic performance. We also discuss the benefits of using analyzing blood biomarkers to create a personalized nutritional plan.
(0:15:02) - Professional Bicycle Fitting
Race categorization, wet suit thickness restrictions, proper cycling and running positions during races, and the benefits of a professional bike fit. We also address the legality of certain swim gear. Throughout the discussion, we emphasize the importance of adhering to race rules and investing in appropriate equipment for optimal performance and safety.

Sleep Spray
Vitamin Sprays, Terpines, Collagen
Biotrust
Usana
Early Bird Morning Cocktail

Donita's Hero Fundraising Page: Donate to St. Jude

Do you have questions or topic ideas? [email protected]

Thanks for listening!
YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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Links (Disclaimer - some are affiliate links meaning I may earn a small commission):

• Q Sciences Health and Wellness
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• InsideTracker - Contact for 25% off any plan
• EarlyBird - Coupon Code = TRINURSE10

In this episode, we dive into the world of brick workouts and their importance in multi-sport and triathlon training. We also discuss the importance of empowering habits and routines, using my morning routine as an example. 

We explore how combining two disciplines into one workout, like a bike-to-run, can help you train your body to switch between different sports during a race.  As we delve deeper into brick workouts, I share tips on effectively incorporating them into your training routine. Finally, we touch on the importance of brick workouts for triathlon training and how hiring a triathlon coach can help you plan your training and incorporate brick workouts tailored to your specific goals. Don't miss this episode packed with insights and tips to help you become a better multi-sport athlete!

(0:00:00) - Creating Positive Habits (12 Minutes)
In this episode, we discuss the importance of empowerment through habits and routines, using the example of a morning routine to kickstart the day.

(0:12:25) - Brick Workouts for Triathlon Training (5 Minutes)
We delve into the practical aspects of incorporating brick workouts into your training routine, focusing on how essential they are for multi-sport and triathlon training. Brick workouts help you adapt to the sensations of switching between sports, maintain good technique, and practice transitions, fueling strategies, and hydration. The most effective way to incorporate bricks is by running after most of your bike rides, gradually increasing distance and time. By practicing brick workouts, you can acclimate your mind and body to the unique challenges of multi-sport events, leading to better overall performance. Hiring a triathlon coach can be beneficial in planning your training and incorporating brick workouts tailored to your specific goals. While bike-to-run bricks are most common, swim-to-bike workouts can also be helpful.

Donita's Hero Fundraising Page: Donate to St. Jude

Do you have questions or topic ideas? [email protected]

Thanks for listening!
YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
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Links (Disclaimer - some are affiliate links meaning I may earn a small commission):

• Q Sciences Health and Wellness
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• InsideTracker - Contact for 25% off any plan
• EarlyBird - Coupon Code = TRINURSE10

In this episode, I share my step-by-step routine for planning your triathlon or multi-sport transitions, ensuring you can easily and confidently change gear for each leg of the race. We explore the process of executing smooth transitions in multi-sport events and the importance of practicing and developing your own unique transition style. We also discuss the concept of antifragility, a mindset that goes beyond resilience and turns turmoil into tenacity. By embracing an antifragile mindset, you can better face life's challenges and grow stronger from them. 

(0:00:00) - Embrace Antifragile Mindset (8 Minutes)
We discuss healing and the concept of anti-fragility, a mindset that goes beyond resilience and turns turmoil into tenacity. By embracing an anti-fragile mindset, you can better face life's challenges and grow stronger from them. 

(0:08:30) - Creating an Efficient Multi-Sport Transition (7 Minutes)
We explore the process of executing smooth transitions in multi-sport events such as triathlons, focusing on the swim-to-bike and bike-to-run stages. The discussion covers various techniques and tips for efficient transitions, such as removing a wetsuit, setting up your gear, and managing your equipment during the race. The importance of practicing and developing your unique transition style and the differences in transitions for longer races like Ironman events. You can improve your overall race experience and performance by understanding and mastering these transition processes.

(0:15:16) - Triathlon Transition & Brick Workouts (1 Minutes)
Practice and fine-tune your routine over time. It's crucial to stay calm and ensure you're prepared for each leg of the race. 

NEXT WEEK -  we'll dive into the concept of "brick workouts" and their significance in triathlon training.  

In the meantime, head over to trinursecoaching.com for a free 30-minute goal-setting session, and remember to leave a review and share the podcast with your friends.

Donita's Hero Fundraising Page: Donate to St. Jude

Do you have questions or topic ideas? [email protected]

Thanks for listening!
YOU CAN DO HARD THINGS! I BELIEVE IN YOU!
Follow Donita:

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Links (Disclaimer - some are affiliate links meaning I may earn a small commission):

• Q Sciences Health and Wellness
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• InsideTracker - Contact for 25% off any plan
• EarlyBird - Coupon Code = TRINURSE10