As IM Canada (Whistler) looms, Ellie has decided to get serious.
Some updates:
- My buddy, Russ Brandt, and I recently visited the wind tunnel at Faster in Scottsdale. I made a few position changes, changed some of my gear, ditched the baggy clothing, and now I’m pretty much pro. Thanks, Russ! 😉
- In March, I got annihilated at a week long training camp in Tucson. It was a ton of “fun” though!
- I’m proud to announce I’m on the ONE Multisport Elite team for 2016! ONE Multisport is a club based in Scottsdale, comprised of over 200 members. David Tindall and I are on the same team now, but we still hate each other. Check us out!
- I’ve been coaching at Peak Triathlon Coaching for a year and a half… and absolutely love it. I’ve learned so much and thank each one of you for giving me the opportunity to help achieve your goals.
- Zwift is pretty much the greatest thing that’s ever happened in regards to indoor trainer rides. It’s my “go-to” when I’m forced to ride inside. Here’s why:
- It is highly competitive. There are races and various group rides of all abilities.
- You can mix it up. You can choose a flat, hilly, or “mix it up” route.
- They recently implemented a “create a workout” mode, much like Trainer Road.
- You don’t have to follow the rules. No helmets, no crashes, and you can draft all you want (while being in aero). Score.
- My first triathlon of the year (Bartlett Lake) is this weekend! It’s the toughest (hilliest) olympic in Arizona by far. I plan to give maximal effort.
Ellie’s coaching tip:
We are entering the hotter training months (especially in Arizona) and it is very important to take precautions with the increased temperatures. You should be constantly drinking, and not just during exercise, to help stay hydrated. The heat can really affect heart rate and performance but if you are hydrated and stay cool by wearing appropriate clothes and splashing yourself with water you can help counter the effects of the high temperatures. Be smart about what time of day you train. I recommend not only drinking water but an electrolyte replacement as well. Nuun and Skratch Lab products make great products to supplement electrolytes. You will also want to eat foods that are full of fluids, such as fruits and vegetables. These will help hydrate you throughout the day.
Be smart when you train. You must train for quality and not quantity. If you have to get a run in but your only time available is 3PM and it’s scorching hot outside, then it is not smart to go outside where there is no water or shade. Find a treadmill or move the run to another day. It is more important that you are healthy than to get the recommended training miles in.
- Train early or late in the day to avoid the heat.
- Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks.
- Eat foods that are full of water, such as fruits, vegetables and pastas.
- Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
- Choose training routes that have water stops to refill bottles.
- If you are thirsty it is too late.
- Pre-hydrate the day before a big training day.
- Wear light colored and wicking material to avoid overheating.
- Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths pre- and post-workout to decrease your metabolism and aid in recovery.
—
That’s all for now. A little over three months away until my big day at IM Canada. I’m already getting pumped up for it… gotta defend my age group champion crown. Getcha popcorn ready.
EK
Elliot Kawaoka 
Leave a Reply