Education

Education

If you struggle with swim anxiety

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OWS … if you struggle … Or anxiety … depression. If you have this stuff going on … read this. From my experience, education and training with all of the above.
My thoughts from Madison 70.3. The deaths. From the perspective as a mom, wife, ironman, near drowning survivor, coach and goal/dream chaser.

❤️❤️❤️ I found triathlon / ironman and it was the playground for me to heal my heart and soul. I’ve done a mass start twice. Now thats a thing of the past and while I understand it … I’m sad. That was the epic challenge that helped me to change. So … we don’t shrink away from the challenge, but you FREAKING NEED TO DO THE WORK!!!! ❤️❤️❤️

🥰 There is a line were … you have to stop, rest. HIT THE PAUSE BUTTON. You MUST take responsibility for yourself. Consider the WHOLE picture and everyone involved. #doyourwork #practice #knowthelimits (in swimming, in life, in trauma, in relationships, in the household, in parenting … same lesson)

One of the things that I help those that I coach find is limits. I do push them sometimes, when it’s safe … so they know the line. Like one of them with asthma. YEP. We push it in the pool. She needs to know the line. Know what to do. Learn. Manage. In this way they are smarter and can make good decisions. They can adjust fire and learn and grow.
I’m not the coach / person that makes everything easy and nice and hand holds all the time. To learn #graceandgrit … sometimes it has to be tough. Sometimes you have to fend for yourself.

This thing Triathlon / Ironman. IT IS TOUGH. The expectation that you can just go out and do it yourself is short sighted and … kind of uneducated. You don’t know what you don’t know. The first season is a huge learning curve. The risks are higher.

So if you struggle with some things … GET HELP!!!! Practice. Do the work. Be responsible for yourself. Shy away from the victim mode, the just get by thoughts, the self doubt, the mental thoughts that say you aren’t fast enough, you suck blah blah blah … and get to work.

AIM FOR HAVING THE BEST SWIM EXIT PIC EVAH!!! You don’t have to be Phelps fast. You need to finish that swim with a SMILE on your face!!!

SWIM CALM AND STRONG RESOURCES CLICK HERE!

#graceandgrit #swimcalmandstrong #bravesoul #doyourwork

Education

CoachingAgreement

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Coaching & Payment Agreement

Welcome to Triathlon / Running / Lifestyle / Nutrition coaching with Coach BK Kissinger and Brave Soul Coaching.  Please read the following. If anything is unclear, please ask.

This Agreement is made today between the Coach of the Program and the person named at the end of this document, [the Client]. The Program in which you are about to enroll in will include all of the following:

  1. Two 30 – 45 minute appointments each month, which will include a discussion of your progress and recommendations.

  1. Customized training plan delivered through Training Peaks/basic membership (premium options available),  membership to Coach BK’s private coaching group

  1. Run/swim video analysis, heart rate evaluation

  1. Yoga videos and nutrition/health recommendations

  1. Monthly special events like tele-classes, group seminars and/or workshops related to triathlon, health and wellness. 

  1. Discounts on shoes, nutrition, eating programs

  1. Free and discounted resources on clean eating, programs, samples.  

 SCHEDULING

As your Coach, I understand that my clients have busy schedules and I take pride in not keeping them waiting or keeping them longer than planned. Each session will end 30 minutes after it was scheduled to begin. Please be on time. If the Client needs to cancel or reschedule the appointment, the Client must do so 24 hours in advance; otherwise, the Client will forfeit that appointment and will not have an opportunity to reschedule it.

PAYMENTS AND REFUNDS

In the event of the Client’s absence or withdrawal, for any reason whatsoever, the Client will remain responsible for the pro rata share of the program that has been delivered.  Refunds, if applicable,  will be limited to 50% of remaining coaching “credit”, starting at the time of written (email) notification/request.  Please see refund policy and video on the website for further details and relational.

Coaching fee / payments are due on the established due date.  A late fee of $3 dollars a day will be accessed if payment is more than 3 days late.

The Coach reserves the right to cancel the program if at any point she or he feels it is not advantageous for the coaching program to continue. If this happens, the Client is only responsible for the pro rata share of coaching services received.

DISCLAIMERS 

The Client understands that the role of the Coach is not to prescribe or assess micro- and macronutrient levels; provide health care, medical or nutrition therapy services; or to diagnose, treat or cure any disease, condition or other physical or mental ailment of the human body.  Rather, the Coach is a mentor and guide who has been trained in holistic health coaching and triathlon coaching to help clients reach their own health goals by helping clients devise and implement positive, sustainable lifestyle changes. The Client understands that the Coach is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional, and that any advice given by the Coach is not meant to take the place of advice by these professionals.  If the Client is under the care of a health care professional or currently uses prescription medications, the Client should discuss any dietary changes or potential dietary supplements use with his or her doctor, and should not discontinue any prescription medications without first consulting his or her doctor.  

CONFIDENTIALITY

The Coach will keep the Client’s information private, and will not share the Client’s information to any third party unless compelled to by law. 

ARBITRATION, CHOICE OF LAW, AND LIMITED REMEDIES

In the event that there ever arises a dispute between Coach and Client with respect to the services provided pursuant to this agreement or otherwise pertaining to the relationship between the parties, the parties agree to submit to binding arbitration before the American Arbitration Association (Commercial Arbitration and Mediation Center for the Americas Mediation and Arbitration Rules). Any judgment on the award rendered by the arbitrator(s) may be entered in any court having jurisdiction thereof. Such arbitration shall be conducted by a single arbitrator. The sole remedy that can be awarded to the Client in the event that an award is granted in arbitration is refund of the Program Fee. Without limiting the generality of the foregoing, no award of consequential or other damages, unless specifically set forth herein, may be granted to the Client.

This agreement shall be construed according to the laws of the State of KS. In the event that any provision of this Agreement is deemed unenforceable, the remaining portions of the Agreement shall be severed and remain in full force.   

If the terms of this Agreement are acceptable, please sign the acceptance below. By doing so, the Client acknowledges that: (1) he/she has received a copy of this letter agreement; (2) he/she has had an opportunity to discuss the contents with the Coach and, if desired, to have it reviewed by an attorney; and (3) the client understands, accepts and agrees to abide by the terms hereof. 

Education

Triathlon Ironman Lady Part Issues

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Hidradenitis suppurativa: Read more

  1. Skin predisposed to bacteria overgrowth
  2. Gut health off – leading to bacteria overgrowth
  3. Immune off – leading to bacteria overgrowth
  4. Skin sensitivities to certain materials
  5. Hormonal issues that can lead to bacteria overgrowth

What to do about it

  1. Garlic Pills
  2. Exfoliate. Scrub brush, Burts Bees Tomoato blend
  3. Tomato roll on
  4. Shaving
  5. Tea Tree oil / lavendar oil
  6. Wipes
  7. no under
  8. Bike shorts that don’t bug you as much, very individualized.
  9. Some times you can get “them” pop open, sometimes you will make it worse

Chaffing

Saddle Sores. Lube. Good shorts / pants

Health – what you sweat out matters. Dont eat crap, you won’t sweat out crap. Just saying.

https://youtu.be/qTG7zAQuul4

Education

What is SIBO

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Small intestine bacterial overgrowth. This happens when bacteria that normally grows elsewhere in the gut takes residence in the small intestine.

This is a serious condition that can have a big negative impact on your health, well being and obviously training and racing.

Normally: the bacteria that we are chatting about, which are of the “GOOD” kind. These friendly bacteria usually live in the colon where they help to digest soluble fiber and makes vitamins/minerals that the body needs.

In other words – which leads to …

  1. Too many friendly bacteria find their way to small intestines
  2. Bacteria flourishes and robs cells/body of simple carbs/sugars and interferes with nutrition absorption. In other words, the bacteria (now in a nutrient dense environment) complete for resources that your body needs. Overgrow can happen easily because of the nutrient rich (sugary foods) environment.
  3. Releases gasses – bloating, gas, nausea, vomiting, cramping
  4. Food / carb / nutrient absorption for the body is interrupted or negatively impacted. Especially vitamin B12.
  5. The bacteria that is eating with WILD ABANDON release gases that hurt the body by being released too far up the GI tract.
  6. Absorption problems can lead to malnutrition. Not having enough B12 is a very serious thing for the entire body. Then perhaps add that you are vegetarian. Are you actually absorbing the B12 that you might be taking? Same with meat eaters as well … where we naturally “get B12”. Fatigue, anemia, or brain fog.
  7. Fats are harder to break down . So you can become deficient in fat soluble vitamins.
  8. Carbohydrate absorption is affected as well, as the bacteria gets at it first.
  9. Contribute to Leaky Gut but causing inflammation of the tight junctions and affecting permeability.
  10. Villa in the gut get damaged further causing absorption issues.
  11. Inflammation and thinning of the mucosal lining.

SIBO IS BECOMING MORE AND MORE OF AN ISSUE

Currently 64% of folks going to GI specialists have found at SIBO is involved. They are saying that about 60% of folks with IBS are caused or can be traced back to SIBO.

Symptoms

  1. Pain in stomach, especially after eating
  2. Bloating
  3. Cramps
  4. Diarrhea / constipation
  5. Indigestion
  6. Regular feeling of fullness
  7. Gas
  8. Fatigue, anemia, brain fog

Causes

  1. Deficiency in the migrating motor complex MMC. Motility issues resulting in food and bacteria not passing through properly.
    • Series of movements/contractions to move food particles/bacteria out of the stomach and small intestines. MMC works between meals, cleaning. The moment food is in the mouth, the MMC stops. Works every 90 to 120 minutes. 2 hour process. Sweeps bacteria out of the small intestines into the colon where it belongs.
    • The MMC is most stunted by food poisoning and diabetes. In the case of food poisoning, whatever virus, bacteria or parasite gives off a toxin that damages nerves thus slowing down the MMC. It does this so your body can not get rid of it. Make sense? Smart of them. Diabetes also causes nerve damage that results in slower MMC movement/functionality.
    • Eating too frequently can alter the MMC “waves”. If you are eating you are not cleaning. This is one of the underlying reasons that intermittent fasting helps. More cleaning going on.
  2. Defect in the ileocecal valve.
    • Valve that separates the small and large intestine. This allows a “reflux” type action to happen, allowing bacteria to “flow” back up into the small intestines. Infection. Parasite. Some other issue with undigested food.
  3. Structural defects from surgery or diverticulitis
    • Pouches form in the small intestines where bacteria can make a home in and grow.
    • This causes behind this are not for sure yet, tho a diet low in fiber might contribute. Also, when the stool is hard and the colon has to over exert itself, it can weaken the intestine wall, causing pouches to form.
    • Diverticulitis is where inflammation occurs due to this bacteria overgrowth and stress on the gut lining/environment. Most cases of diverticulitis do not form in the small intestines.
    • Intestine surgery, including stomach stapling can predispose an individual to SIBO.
  4. Compromised digestion due to low stomach acid and digestive enzymes. pH issues.
    • Stomach acid can normally kill off unwanted bacteria. But when it is low it can’t do its job. So bacteria will collect in the small intestines. The use of antacids and proton pump inhibitors also contribute to SIBO, medications used for acid reflux. These medications can temporarily bring relief but long term they do not help the root cause and can make it worse. Any medication that affects the pH of the stomach acid, meaning make it LESS acidic can contribute to SIBO.
  5. Weakened immune system
    • Normally the immune system can take care of the bacteria when they grow out of place and the toxins that they produce. If they immune system is low there aren’t enough resources to handle the stress. FYI. Keep in mind that chronic stress weakens the immune system. A weakened immune affects the MMC directly or if you take antibiotics this causes a VOID in the gut where opportunist bacteria can take over and grow like wild fire. Making the whole situation worse.

SIBO IS STUBBORN AND CAN REOCCUR

Some studies show a reoccurrence rate of 45%. Relapse can happen in a few days, weeks or months. Most common reoccurrence is within a couple weeks to months where it is being show that 70-80% of SIBO cases/reoccurrence is due to MMC issues. In these cases getting rid of the overgrowth is only 1/2 the battle. Repairing MMC functionality is key.

Risk factors: Crohn’s, diabetes, scleroderma, HIV, Parkinson’s, hypothyroidism, medications that slow down the bowel, like narcotics, ? Mag low?

To test for: breathe (bacteria releases hydrogen and methane) (fasted), blood, fecal, other

Natural Antimicrobials:

  • Cinnamon
  • Coptis
  • Indian barberry
  • Lemon Balm
  • Neem
  • Oregano
  • Red Thyme

Fixing

  1. Feed the bacteria to bring them out and medicate
  2. Low residue diet, less fiber, work on root cause
  3. Lifestyle – support Migrating motor complex, between the meals activity in the gut to get food and bacteria to large intestines.
    • Several hours between meals
    • 3 meals a day
    • Eliminate snacks
    • Avoid eating at least three hours before bed

Diet, Eating, Education, hormonal balance

Introduction to Leaky Gut and 5 Things to do now

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In a nutshell leaky gut is defined as IMPAIRED INTESTINAL BARRIER PERMEABILITY, or intestinal hyper-permeability. What does this mean? It means that the lining of the gut, which is tasked with letting in what you are designed to let in and block what you are designed to block, isn’t working well in the BLOCKING portion of it’s job. And due to inflammation, prior and resulting, the first part of the job, the letting in part, also doesn’t work right.

Remember: the gut lining is meant to protect you from all the bad stuff that passes through with three layers.

  • Physical
  • Mucosal
  • Epethelial: where immune and neurological functions happen

In another nutshell, this dysfunction in permeability of the gut lining goes like this:

  • Too much protein ZONULIN released
  • the tight junctions of the gut lining are loosened (tight junctions are protein structures that seal up cells)
  • This allows antigens to pass into the mucosal lining (another “failsafe” barrier in the design)
  • The liver has to work harder, and the immune system kicks into overdrive (think auto immune issues and inflammation)

When the gut is leaky, the immune system has less energy for other disturbances due to the gut’s constant needs. This can lead to infections and illness, while also affecting mood and hormone balance, among with many other things. Nutrient Absorption is negatively impacted as a resulting of the intestinal microvilli being damaged by leaky gut. So kind of link celiac but not as concrete.

Leaky gut really isn’t easily diagnosed yet due to its commonality of the symptoms. However, I would say and a lot of other more educated people would agree that most people have some degree of leaky gut.

In fact … babies are born with a gut thats not fully developed and a bit leaky, thus why the breast milk is designed the way it is. And a big reason why babies get colic and gerd.

IN OTHER WORDS

  1. Undigested particles (antigens) sneak through the gut lining into the bloodstream
  2. The Immune system creates antibodies for the antigens.
  3. The immune system produces an inflammatory response in anticipation of more antigens.

SYMPTOMS

  1. Food intolerances
  2. Vitamin and mineral deficiencies, run away train
  3. Brain fog
  4. Bloating, diarrhea and GI issues
  5. Thyroid issues
  6. Skin rashes / eczema
  7. Joint Pain
  8. Headaches
  9. Mood swings
  10. Excessive Fatigue

POSSIBLE CAUSES

  1. DIET
    • Lectins from grains (part of the anti gluten/grain movement)
    • Nightshades (google it)
    • Legumes
    • Dairy
    • Processed foods: Additives, emulsifiers (food stabilizers) Like in almond milk!!
  2. Imbalanced Microbiome
    • Candida overgrowth
    • Candida secreting toxin that causes epithelial cells to shrink
  3. Modern Lifestyle
    • Antibiotics
    • NSAIDs . (ib)
    • Environmental toxins, such as antibacterials
    • STRESS

REPAIRING LEAKY GUT

Test if you want them: ELISA, Lactulose/mannitol, IgE

4 R’s of Functional Medicine

  1. REMOVE
    • Elimination diets
    • Supplementing with herbal antimicrobials
    • Rotation diets: limit specific food exposure to 24 hour cycles, then avoid the next 3-4 days
  2. REPLACE
    • Digestive bitters
    • HCL supplements
    • L-glutamine. Athletes should be taking this any way for recovery
  3. RE-INOCULATE
    • Probiotics
    • Think about prebiotics as well
  4. REPAIR MUCOSAL LINING
    • Steps 1,2 and 3
    • Gut-supporting nutrients and foods
      • Bone broth, collagen, L-glutamine
      • Filtered water
      • Protein
      • Honey (replacing sugar)
      • Fermented and cultured foods
      • Healthy fats (coconut oil)

Supplements for Leaky Gut

  1. Zinc carnosine
  2. Aleo Vera
  3. Marshmallow root
  4. Slippery elm bark
  5. Curcumin
  6. Vitamin A
  7. Vitamin D

5 Tips to Fix

  1. Handle Stress
  2. Add L-Glutamine
  3. Take out dairy and grains
  4. Add D3 and magnesium
  5. Eat LESS processed foods, including “healthy” packaged foods

Things that come next

  1. Allergies
  2. Asthma
  3. Autoimmune: Lupus, MS, RA
  4. Psoriasis
  5. Eczema
  6. Inflammatory Bowel
  7. Diabetes

Education

Emerging through personal growth

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Personal growth can be hard stuff at times. You have to be brave enough to look in the mirror and really embrace what you are trying to do. Sometimes it is not easy looking at the parts of yourself that you want to change … or that have been made apparent that you need to change. Funny how that happens.

There is a universal truth though, that when that happens, either it is made apparent to you or you decide to work on “something”, help is always right there in front of you. Call it God. The magic of the secret. Synchronicity. The Universe having your back … your materials for personal growth are always there in front of you for your use when the lesson comes.

Doing the work, sometimes can feel dark and quiet. Very tough. You can think about it like the metamorphosis that a caterpillar goes through, to emerge as a butterfly. It can be hard work, but again, you always have the help needed. And with faith you know it is worth because on the other side is better, higher quality of life, high vibration. The ability to fly. However you want to think about it. Read more here.

There is a “place” in this person growth though, that is very uncomfortable and can be hard to deal with. That moment when the cocoon is opening, the new butterfly is emerging … and the new butterfly DOES NOT know that it is a butterfly. The last it knew … it was a caterpillar. So the wings thing is new. The size and shape is new. Everything is new. The ability to fly is so new and different.

Emerging a butterfly from a caterpillar can be uncomfortable, overwhelming and scary.

It is wonderful if you have an emotional and/or spiritual practice that helps you to stay grounded during this process. Staying grounded meaning … knowing how to connect and hopefully stay align with who you are deep down. In your soul. That part never changes. God created you as such, not everything about you needs to change. Just some of the surface things. So staying connected to what you BELIEVE in is critical. Staying inline with that “main line”. Thats important in this “phrase” as it can be so uncomfortable, being that new version of yourself. It can be super easy to go back to old ways that you are trying to shed, as it’s comfortable. I mean heck, here you are with wings and …. you have no idea what those things are. You don’t know how to use them. You are going to have to go on faith that the transformation that you went through will give you want you need to keep moving forward. Thats the scary faith part. Uncomfortable part. Because you feel like there is so much risk. The ground looks so far down … and you have never flown before.

Acknowledging that this “phase” can be difficult is a level of awareness that you can fine tune and help you to “master” the ability to GO THROUGH personal growth. It is a “skill” to travel through personal growth. Hopefully with less road rash than necessary. It’s a double whammy. Learning to do personal growth. AND learning and changing for the particular lessons at hand.

Have faith. Meditate. Be Brave. Keeping moving forward.

Grace and Grit

Education

Taking care of a needy hamstring

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Oh man!!! Who hasn’t struggled with a hamstring issue that just doesn’t go away. A lot of the time it’s a core and/or hip imbalance issue. And once you have the issue. It stays. There are very important reasons why this is the case and once you understand them, you can get that hamstring healed up, permanently. Check out the following video for one example of how things go sideways, stay sideways … but once you understand you can get at healing things up.

https://youtu.be/OvS7LoWaPCg

  • When you are doing “things”, avoid the pain sensation at the attachment point as much as you can. If not completely. When you are stretching, pay attention to stretching the “belly” of the muscle, not going into the stretch like you only have 2 minutes to stretch and move the stretch straight to the injured spot. Want more info on this .. check out this video!
  • Use the foam rolling ball (6in) to get to the different hamstrings (and the back!!!). You can purchase on amazon here! AND check out this video on how to use the ball. So much this ball does!!!

https://youtu.be/lOF9YD_j20Y

  • Understand that you will need to hold stretches longer. Fascia tissue holds all the soft tissue together, along with the bones. This tissue takes a lot longer to hold. So easier and longer is better when thinking about the hamstrings. Check out this video!

https://youtu.be/PrBtjBkdKD8

Education

5 Things to Focus on when you are so not prepared for your RACE

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Life happens …. blah blah blah. To cut to the chase … run the race so you can do the VERY BEST THAT YOU CAN. Hahaha. The Army had it right.

BE ALL THAT YOU CAN BE!!

FINISH LINES NOT FINISH TIMES

1. Attitude is everything. Try really hard to not down on the race, yourself or what not. Just leave it at home. It is what it is. No amount of judgement or criticism is going to help. The only thing that will help is to keep a positive attitude. DO THE BEST THAT YOU CAN.

I had a 50K after my 2nd Ironman that I really didn’t want to do. I did but didn’t. It was mostly due to some personal things going on, but I really didn’t train at all between the Ironman and the 50K. I got the silly idea to take a picture during each loop of this 50K. Which turned out to be on a 0.8 mile loop. How funny is that. Well … even with the Kansas winds, I took my pictures at each loop. Had fun. PR’ed each distance and got a sub 6 50K. Keep your mind right, thats a big part of doing your best.

3. Say your mantra, over and over. What this means is, use that phrase that always gets you through. Over and over. Don’t stop. This will help you stay in the game and do #1 well. I am a fan of “I am stronger” as a mantra. I have used that for 2 Ironman. It’s a lovely practice. A form of meditation and can really enrich your life. I strengthened this mantra by repeating it for the entire marathon at Ironman Texas in ‘18. It was a full moon. So beautiful. So when everyone was walking, I was making up time by running and following my plan. Repeating my mantra until I finished up!

4. Do not let your mind win, put your foot down and do your best. It sounds easy. It’s not. It’s probably one of the things we as a society do not so well across the board. We whine. We make excuses. We tell ourselves …. this is really hard, I’m justified in walking or whatever. When if you dug down a bit deeper you would find more.

5. Don’t be afraid to cut things short, walk a bit or whatever. So with all of these things being said, do give yourself GRACE to rest and go easier if you need to. If you are not prepared, and need to adjust your expectations, then do it. Do the best that you can for that day, that moment, what life has handed you to manage. Sometimes doing your best means walking and winging to yourself instead of being hard on yourself and forcing yourself to perform past what you are prepared for.

BALANCE GRACE AND GRIT

Education

Sundari Hand Oil

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For all the lotion addicts out there (myself included), this hand oil is amazing! I already have all my work peeps using it, as well as a lot of my family. This lotion is from Sundari Ayurvedic Skincare, it is very light, non greasy and it works really well! It’s made from natural plant oils, absorbs quickly and comes in a rollerball so it’s super portable and easy to use! And it doesn’t contain any harmful chemicals, no alcohol. And no animal testing, what more could you ask for?! The link is below, and I’ve also seen this at Costco. They have lots of other amazing stuff on their website as well, I’m a huge fan of their face cleansers too!

Happy shopping!

https://www.sundari.com/products/product.asp?idprod=86&skin=0&idcategoria=15h

Education

5 Ways to be ON POINT on Race Day

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One of the ways to EXECUTE a race ON POINT is to keep as many things as possible from going sideways or learn how to deal with it quick and effectively.

TRUTH: SOMETHING ALWAYS GOES SIDEWAYS!!!

We have expectations. We set goals. We work hard. Most of us are perfectionist (or close to it) and have a vision of what success looks like. We can have a hard to realizing that the journey IS more important and the image of success can change in a heart beat. Or a race season. So when things start to go sideways we start to fret about “success”.
Mental grit: when things go sideways, keep your mind on point, do what you have practiced and ADJUST FIRE.

In this way you can minimize and quiet the negative thoughts and judgments that work to just bring us down and steal our energy.

1. Keep in mind that you are out there to learn and grow. Not to be perfect. TO HAVE FUN. Get that Best Race Picture. EVAH!!! That swim went a little sideways … get your mind right and get out of that water and say “HECK YES” to the camera.

2. Practice practice practice. Yes this is suppose to be fun, but fun on race day is about practice and fine tuning things an practice days. Find the balance. Practice your nutrition, practice doing things different. Practice drinking cola once in an while.

3. Keep things SIMPLE. Easy to repeat. Easy to execute. Is having real food on the bike might sound good, is it easy to do each and every training ride? Easy to do at a race? If so, GREAT! Just ask the question. You don’t have to have all the fancy gadgets to do well. Being consistent and doing your BEST each training day and race is the way to excel.

4. Ask questions and give feedback to your coach or training partners. Ask about the goals and purposes of workouts. Listen to their struggles and their successes. Learn from others. As long as it is inline with how you live, train and race. Make small changes to what you are doing to help fine tune. Then practice more.

5. Work to be prepared. Keep extra food on ya. Clothes. Tri “stuff” in the truck. Extra “most important” things on your bike. Like base salts. Extra in your bike bag for when you dumb yours down your shirt or wherever that bump made it go. 🙂 Identify the most important things and have extra or DO NOT FORGET them. 🙂

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