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Your Blue Sky Monthly News & Updates
  Don't Fly by July

My favorite exercise is a cross between a lunge and a crunch.......
I call it lunch.
Upcoming Events
BSE Events/Clinics

BSE Clinics/Events:
7/1 -   Build a Better Body , Clinic 2 of 3, at BSE led by Compass Fitness, 9am

7/6  Build a Better Runner Series, at BSE 6pm every Thursday this summer!

7/15  Build a Better Body , Clinic 3 of 3, at BSE led by Compass Fitness, 9am

7/23 - Swim Across America - Open Water Swim and Clinic, fundraiser-JOIN OUR TEAM, FREE swag and fun:)

7/29 - Nutrition Clinic- The Art of Eating: Incorporating your high-performance diet into your high-performance life, Ken Immer, at BSE, 9am

Group Ride - Tuesday 6 :00pm -check Meetup and FB for additional changes as needed
Group Run - Thursday 6:00pm

FALL FULL/HALF MARATHON TRAINING - stay tuned for our Fall Marathon Training program kicking off mid-August!

Referral Program: Don't forget about our ongoing referral program--with every customer referral, YOU get a FREE pair of socks!

Need to get in a long run, ride, or swim this winter? Check out our Meetup group or FB page:

Monthly Spotlight
May the 4th be with you--the 4th discipline of triathlon

We're continuing our discussion about triathlon as peak triathlon season continues. Over the past 3 months we've covered the basics of swim, bike, in triathlon. This month we're going to focus on the 4th discipline--but what is that?? Here at Blue Sky we discovered -- after a heated discussion, perhaps with the fists flying-- that maybe people have different ideas about what that 4th discipline is. Is it nutrition? Is is recovery? or is it transition? In the spirit of democracy we'll cover all three over the next three months. However, because I write the newsletter I WIN..achem I mean, we randomly decided to cover nutrition first.....

NUTRITION: Often referred to as the 4th aspect of a triathlon. As your race gets longer and longer, nutrition plays a bigger and bigger role in your quest to become a triathlete, but without proper nutrition in your training and racing for any distance race, you won't be able to get out of bed in the morning or make it across the finish line of a race. Efficient athletes have proper nutrition at the right time.

What should you do? The two most important "WH--" questions when thinking about nutrition are What and When?

What do you need?

1. Hydration (meaning what you should drink, but I love to use buzz words, see below in our product spotlight. I'm fancy like that. Plus it makes me feel smart). Think about Goldilocks when you're planning out your nutrition-- the key is not too much or too little. Depending on your size you need to drink as little as 16-18 ounces or up to 20-25 ounces an hour. For distances that take longer than an hour, make sure you're drinking an electrolyte drink as well (Heed, Tailwind, E-Fuel, not gatorade please, yuck).

2. Calories (meaning food, yes another fancy word from me). When exercising it's important to eat food that your body can easily disget -  complex carbs such as gels, sport beans, etc - and stay away from solid food that can sit in your stomach like a gut-bomb. How many calories do you need? Again, it depends, if a race is under 90 minutes you don't need to eat any calories during the race as long as you properly fueled before the race.  For races longer than 90 minutes, here again it depends on the length of the race, but in general you will need 150-200 or so calories an hour. This can be in the form of sport gels and your electrolyte drink. Overall don't forget the cardinal rule DON'T TRY SOMETHING NEW ON RACE DAY!

When do you need to worry about nutrition?

This falls in to 2 categories- pre-workout/race and post workout/race

1. Pre-Race: The week leading up to your big race, don't change your eating. Eat as you normally would eat, but taking extra care to make sure that you are hydrated going in to the race. If you are racing an Ironman or Ultra marathon you can reduce the amount of fiber a few days before the race, but otherwise don't change-- we like you just the way you are--. The night before the race eat a NORMAL sized meal-- pasta, chicken with rice or potato, pizza- whatever it is, make sure it's NORMAL size, not biggie size. We've been tricked into thinking we need to 'carbo load' the night before the race and that's not the case. Sorry to burst your bubble. Morning of the race top off your nutrition eating 2 -3 hours before the race if you have time, or something light (that you've practiced during training)--training is the time to test out foods

2. Post-Workout/Race: THIS is when your body 'carb loads'-- your body is recovering from the intense training and racing. You need to replenish what is lost so your body can rebuild. The sweet spot is within 30-60 minutes post workout/race. At this point you want to eat something that is a 3:1 carbohydrate to protein ratio. For example: almond butter/banana sandwich, oatmeal with fruits, greek yogurt with berries, avocado toast or a handy recovery fuel provided by Hammer Nutrition or any number of sports nutrition companies.  Remember training causes physical stress and depletion, recovery allows for recovery from that stress. 

Whoa that got serious for a second there. Overall don't forget to consider nutrition as an important part of your training and racing. Proper nutrition will help you fly by your competitors with enough energy to smile:)

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 race 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?!

CONGRATS to Brian Spink! Look at you holding your Masters award from the Race the Landings race #4! Personally I think the great looking race singlet helped you fly through to your third fastest 5k ever! Stop by the store to pick up your PRIZE. Welcome to the winners circle.
The Athletes' Plate 
Top tips

I'm so hungry, but I want to look good in my triathlon racing kit...what to do, what to do? Take the yoga approach, be mindful about what you eat. Wait, don't go away yet! Follow these simple rules:
1. Eat everything- don't follow a diet that restricts what you can or can't eat. As my grandmother always said--everything in moderation
2. Eat quality foods - think from the earth, not from the fast food window
3. Just eat - training and racing is NOT the time to worry about cutting back on food intake. You need to fuel your body to train, recover, excel
4. Eat for your lifestyle-know your time limits, family limits, and see how tweaks to your food intake influences how you feel, be mindful. 
**There, not so bad eh? Namaste

References: Outside Magazine and my own brain, again ( Siobhan)
Featured Product
All Aboard! Next Stop, Hydration Station
Hydrate hydrate hydrate. That's the name of the game these days. Hydration is the new 'buzz' word. However, it makes my dad laugh. He says "In my day we called that drinking water". Hmm, well he's right but these days we like to make things fancy so people will do them. Current theory on hydration is more complicated than traditional theory. It's more than drinking water, you have to be concerned with another buzz word--electrolytes. There are a lot of advanced electrolyte drinks on the market, one we recommend at BSE is Hammer's Heed. " HEED's subtle tasting, complex carbohydrate formula goes down easily and supplies you with consistent, long-lasting energy and the electrolytes you need to keep pushing the pace." Who can say no to that?!

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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