Blue Sky Endurance News helps you reach - Your Sky. Your Limit.
Your Blue Sky Monthly News & Updates  
September, The "Other" January
Calories ~ (noun) Tiny creatures that live in your closet and sew your clothes a little bit tighter each night
What's Happening in the 'Hood?

I be Jammin', Swim Jammin' that is
What ? Swim Jam is an open water swim of either 1 mile, 2.5 miles, or 3.1 miles (AKA 5k)
When ? Sept. 8th, 8am
Where ? Windjammer, IOP
Why ? 100 % of proceeds goes to - Operation Restored Warrior (ORW), established in 2008 to meet the needs of our Military men and women who are suffering from Post Traumatic Stress Disorder and Combat Related Stress. 

Sir, Yes Sir!
What? Citadel Brigadier Foundation 5k Run/Walk
When ? Sept. 29th, 7:30am Run, 8:30 Kids Run
Where ? Citadel Beach House IOP
Why ? Cadets need sports! Proceeds go to athletic scholarships at the Citadel

Thank You Sir May I have Another!
Yes you may
What ? Hope for Haiti 5k
When ? Sept. 8th, 9am.
Where ? Oakfield Plantation
Why ? Proceeds go to Light For Hope to strengthen foundations of hope in Haiti
Tri-ing something different?
What ? Kiawah Olympic and Kids Triathlon
When ? Olympic - Sept 16th, 7:30am
  • Kids Tri - Sept 15th 4 PM!
Why ? It's fun to tri a tri!!

TRAINING FOR OCTOBER (no I'm not referring to eating candy to get ready for Halloween)
She Tris Aquathon Training Program - sorry boys, just for the ladies - (Race date = 10/13)
  • A 6 week training program focusing on the fundamental swim and run technique and drills
  • Two skill level group options: First Time Splasher & PR Mermaid. We are also offering a Mother/Daughter Duo option for the Aquagirl Race on 10/12
  • In store gear up discounts
  • Program start date is September 1st! Hurry up (or sign up the first week of Sept. no biggie)
Who? The training is for YOU, but the coach is none other than Kayla! Sign. Up. Now. Don't miss out learning from our resident mermaid.
Sign up here : Aquathon
Monthly Spotlight
Eating for the long haul
"Every snack you take, every bite you take, I'll be watching you"

Nutrition = the 4h discipline of triathlon. I have mentioned this before (as I'm sure you remember from a precious newsletter), however, it warrants repeating as we discuss nutrition for long endurance events. Why is that? Please read below but keep this in mind "MAKE A PLAN'!

  1. Generally there are two times you need to pay particular attention to race nutrition - when you are going fast and when you're going long. I am simplifying this a bit, but stick with me. When you're racing at a fast pace or racing for long distances the stress on your body multiplies. All of your blood and energy is shunted away from your tummy (technical word) and sent out to your limbs. Because of this your stomach is super sensitive and can't tolerate many foods that would be a-ok on a normal day. This is why it's so important to practice your nutrition during training. You need to see what types of foods you can tolerate pre-race as well as during your race. Typically you will need some type of nutrition for any training or racing over 1-2 hours.
  2. Long-distance Triathlon involves 3 sports (in case you forgot) and as such you need to fuel well for all three sports.
  • You need to figure out what you're going to eat before the swim and when you're going to eat it. Why? Because you want to feel full of energy for the swim, but you don't want to burp up a banana gel you decided to try for the first time. Learn from my mistakes...
  • Of the three sports it's easiest to eat on the bike because you're HR is typically lower than on the run and you're not jumping up and down. Now is the time to get in the majority of your nutrition, BUT this is not a snack fest! Remember you have to get off the bike and run. Don't fill up your tummy with too much food or start the run with too little nutrition in the bank. Once again, make a plan. For my fist 70.3 every 15 mins I was drinking water, drinking an electrolyte drink or taking in nutrition. I was able to stay on top of my nutrition and hydration which allowed me to start my run strong.
  • Run, run, run. Chances are you are going to need nutrition on the run portion of a longer triathlon. Running a half-marathon after racing for 3-4 hours is a different beast than running a solo half-marathon. What are you going to eat on the run? When are you going to eat it? Figure it out in training so you're not puking or bonking or quitting during the run. Nice visuals eh?

Make a plan. Make a list, check it twice. Know what you're going to eat and when you're going to eat it. Your new mantra is: No puking, no quitting, no bonking.

"I'm fine. Well no I'm dying but I have a plan. I plan to not die. See? I'm fine"
Featured product
Tailwind Rebuild Recovery Drink

'Nuff said.

Okay, okay I'll say a little more, fear not. Tailwind Nutrition has developed a great post workout recovery drink to help you replenish glycogen stores, rebuild muscles with complete protein (patent pending technology so that means it's pretty close to space-age and awesome), rehydrate and restore electrolytes. Overall this product is a great grab and go after workout nutrition to make sure you're taking advantage of the magic 30-45 minute post-exercise nutrition window. By focusing on post workout nutrition properly (read = no donut right away) you'll " repair your muscles more efficiently, restore your energy faster, and make you feel better sooner. And athletes love the great tasting healthy vegan ingredients." Whoa whoa whoa, Vegan? Now that's a cool buzz word. That makes this even better because no animals were involved in the production of this product..... well okay, human animals made it, but no we're not eating humans, or any animal for that matter. I think I'm going off on a tangent.
The Athletes' Plate  
"Feed me Seymour"

I'm hungry what are my options? Look up a few inches and I've reviewed a great post-workout option to make sure you're eating during that magic window of 30-40 minutes. However, let's say you're able to finish your workout at your humble abode (or not so humble abode, you decide) and you'd rather eat 'real' food than drink a recovery drink. No problem! The key is to make sure you're getting in the carbohydrates and protein. Here are some options that our own rock start BSE crew eats after a workout:
  1. store bought protein waffles with added almond butter or peanut butter on top
  2. toast (ezekiel bread or other type of high quality bread) with almond butter or other nut butter
  3. smoothie -- you can go crazy here-- I like my post workout supplement (Kattouf Load-reload/Sustain) along with spinach, avocado, frozen blueberries, banana, and almond milk to make sure I'm getting it all in.
  4. Oatmeal with a scoop of protein or nut butter and fresh fruit
  5. Cinnamon roll -- I'm kidding, that's tasty but not healthy -- but I have a high need for approval and I wanted you to like me. And I needed to have 5 suggestions because sane people don't stop at 4.

Siobhan Maize, Ph.D (not in nutrition but I can provide fun facts and jokes with my degree)

"I like to have my cake and eat it too.
I'd also like to have your cake and eat it too."
YOU Wear It Well Award
Each month we're going to scour the internet to see who 'wore it best'. We're looking for people training and racing in Blue Sky Endurance gear. That means YOU! Did you snap a selfie on a morning run? Did you get an awesome race photo last week? Post it on our FB page or your FB page but make sure to tag us, or #blueskyendurance on instagram. You post it, we'll find you. Why should you care?? Because you will win something! ! And who doesn't like free stuff?!

OOh baby baby! Apparently people are training at younger and younger ages these days looking for that competitive edge. We're happy that this young future Olympian chose BSE gear to fine tune her skills. Clearly she's practicing the art of recovery (eating and sleeping, coupled with plenty of time resting on a fuzzy carpet). Thank you Blair Turnage for sharing your highly fine tuned training and racing skills with your cutie daughter. With these skills one day she'll be as fast as you! Now hurry in to get your PRIZE!

Personally I have a lot to learn from these two -- off to find a fuzzy pink rug where I can take a nap...zzzzz
"Denial. Anger. Bargaining. Depression. Acceptance...The 5 stages of waking up."

RISE & RUN . Get on up and GET OUT ! You, yes you, need to join us for our early morning Rise&Run sessions. This month instead of a beautiful sunrise, here are our beautiful faces before we headed out for our run!

Our Group Run is Thursday mornings at  5:30, but nothing is set in stone so you never know what it's going to be! Have a preference? Make a suggestion and we'll see what we can do to run where YOU want to run. I 's a great way to see the sights, meet new people, and get in a great workout. And of course the great sunrise is a magical treat. Don't miss out!

"I do 5 situps a day. It may not seem like much but there are only so many times you can hit the snooze button"
Whether you are new to the sport of triathlon or a seasoned triathlete, we are all time crunched individuals with overflowing inboxes. With our monthly Blue Sky Endurance e-news, we will strive to keep it truly monthly, just the facts, but filled with nuggets of quality information to help us all as we strive to improve at the sport in some way or other. Our e-news will keep you in the loop, in the know and spiked with motivation to keep you reaching for Your Sky. Your Limit. 
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