News

  • Best 70.3 Triathlon Training Plan, Thanks!

      Hi Gale, I followed your plan as best I could for a dad of two with a tough travel schedule. I would say 80% on plan, 20% trying my best.  I raced Eagleman 70.3 this weekend and finished in a respectable 5:32. I was 42nd in the 45 to 49 age group. Not bad for my first half-Ironman and second triathlon ever! My next goal is a few Olympic distance events and a sprint or two. I’m contemplating a fall 70.3.   Great plan! I highly recommend it to anyone who asks.  Phil Whittaker ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Hi Phil, First -...

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  • Don’t Get Fooled Again – It is legal to use Dr. when you are not a medical doctor?

    The third installment in the Don’t Get Fooled Again series is a statement about the use of the abbreviation “Dr.”: When giving advice to endurance athletes, it is legal to use the abbreviation “Dr.” before your name even when you do not have a degree that would allow you to practice as a doctor in medicine. (True or False?)   ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ True.  “Doctor” is an academic title for a person who has obtained a research doctorate or PhD degree. The ethical and accepted use of “Dr.” preceding (Name) varies depending on the country.  In the USA, some states protect the...

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  • Don’t Get Fooled Again – Can the brain only use glucose?

    In this second installment of the Don’t Get Fooled Again series is a statement about the brain. A statement made recently in a column written for long-distance endurance athletes: The brain is completely dependent (100%) on sugar as its main fuel.  (True or False?)   ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ False.  The brain can also use ketones. In fact, as much as 70% of the brain’s energy needs can be supplied by ketones. Research has shown that ketone energy supplied to the brain is more efficient than glucose. Ketogenesis, or the production of ketones by the body, occurs in a few different scenarios. Ketones...

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  • Don’t Get Fooled Again – Workout Recovery

    I’ve decided to start a series titled “Don’t Get Fooled Again” to help endurance athletes sort out information that is true or false at face value. I’ll post a question in the morning on Gale Bernhardt Consulting Facebook and have people weigh in with comments. I’ll comment later the same day on Facebook. I’ll store the series here on my blog so it is easy to find. Let’s begin with workout recovery: In order to optimize performance and recovery, athletes need to continually load and reload muscle glycogen stores. This process cannot happen on a low-carbohydrate diet. (True or False?)...

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  • Exercise in a pill – a slippery slope

    Scientists at the Salk Institute know that people can improve endurance through training. Along with the ability to do an activity for longer periods of time, people’s ability to burn fat improves; additional mitochondria and blood vessels are built; and muscle fibers that prefer fat-burning over sugar-burning are increased. All of these are contributors to improved health. But, what if you cannot do aerobic exercise? Age, obesity, heart disease, pulmonary disease or other physical limitations restrict some people’s ability to exercise. Scientists set out to explore whether or not they could replicate some of the benefits of exercise through pharmaceuticals....

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  • Screen shot of swim workout builder

    I recently added a new swim training plan on TrainingPeaks.com. Right now the sample view of the training plan doesn't include the actual workout details. https://www.trainingpeaks.com/training-plans/other/swimming/tp-113460/swimming-plan-for-olympic-or-70-3-half-im-triathlon-level-i Above, you can see a screen shot of some of the workout details. You can use the workout with our without a downloadable device. All the details of the workout will display in your TrainingPeaks plan one way or the other. Let me know how it goes for you!

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  • Steps to upload a TrainingPeaks workout to TrainerRoad

      There are a few nuances to uploading a TrainingPeaks workout built with the structured workout builder to TrainerRoad. I experienced those nuances today and hopefully I can save you some time and/or frustration. The very first thing you must do is be certain you are running the latest version of Adobe Air. After downloading, in order for me to get it to save and work correctly, I had to right click on the file and run it as an administrator   (https://get.adobe.com/air/) Then, download the TrainerRoad [Workout Creator] (http://trainerroadcdn1.blob.core.windows.net/software/workoutcreator.1.4.0.air) The first two steps made TrainerRoad not work on my PC....

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  • This is What Mohs Surgery for Skin Cancer Looks Like

    As spring and summer approaches, I cannot emphasize enough how important it is to wear protection from the sun. Sunscreen and protective clothing are a must. This fellow wants you to know that there is a price to pay for that “cool tan.” He had several spots of skin cancer removed off of the top of his head by the Mohs procedure. He says the cool tan isn’t worth it. He his hoping that his message helps at least one person.  

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  • Does Nutritional Ketone Supplementation Improve Athletic Performance?

    I have written about the advantages of changing to a higher fat diet and how many athletes, including myself, have been able to reduce supplemental nutrition during racing. This supplemental nutrition has been in the form of carbohydrate drinks, chewable gels, commercial bars and homemade foods. More recently, people have begun to question whether or not using supplemental/dietary ketones (sometimes referred to as exogenous ketones) is an advantage for athletes. I was able to find one study in Cell Metabolism that examined nutritional ketone supplementation. The study was interesting in that researchers designed five studies within one umbrella study. Depending...

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  • How do I do Cruise Intervals?

    Hello Gale, I am a little confused on your cruise interval run workouts in the triathlon training plan.  In the  pre-activity comments it says to do 4-5 x 5-minute intervals with a 2-minute rest in between.  I was wondering if am I supposed to do these at Zone 4 - Zone 5a segments before my main run, or am I supposed to do as many intervals as I can for 1 hour? Thanks, G. F. _______ Good question, G.F. You can find more information in the free download documents in the “shorthand for intervals section.” That written, let me answer...

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