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  • Next up in my @nuunhydration mini-series - Why do we lose electrolytes during our sleep? Why can we often wake up not optimally hydrated? Naturally when we sleep we lose fluid, which in turn means a reduction in our electrolyte content during sleep. Surprisingly we lose fluid through our breathing, especially if breathing through our mouth or snoring 😴 If you train in the evenings, which is common for many amateur athletes, the bodies core temperature can often be higher than usual and this results in a higher loss of fluid (electrolytes) during our sleep. We lose more body fluids in a warm and/or dry sleeping environment. It’s for this reason, among others, that its better to be cool at night instead of hot. The optimal sleeping temperature is considered to be between 15 - 19 Celsius (60 - 67 Fahrenheit). As you can read there’s many contributing factors for why we can likely wake up needing to hydrate due to a loss of fluids through the night. I religiously start most days, alongside my breakfast and coffee, with 500ml water with a dissolved Nuun Sport electrolyte tablet ☺️🙌🏼💦 It’s something I have actively built into my routine, from experience it’s helped me execute the first session of the day better ✌🏼
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#triathlon #ironmantriathlon #worldchampion #befierce #swimbikerun #triathlontraining #triathlete #swimming #triathlonmotivation #santiniwomen #trekbikes #ridebontrager #nuunlife #puorilife #proudlysupported
  • Next up in my @nuunhydration mini-series - Why do we lose electrolytes during our sleep? Why can we often wake up not optimally hydrated? Naturally when we sleep we lose fluid, which in turn means a reduction in our electrolyte content during sleep. Surprisingly we lose fluid through our breathing, especially if breathing through our mouth or snoring 😴 If you train in the evenings, which is common for many amateur athletes, the bodies core temperature can often be higher than usual and this results in a higher loss of fluid (electrolytes) during our sleep. We lose more body fluids in a warm and/or dry sleeping environment. It’s for this reason, among others, that its better to be cool at night instead of hot. The optimal sleeping temperature is considered to be between 15 - 19 Celsius (60 - 67 Fahrenheit). As you can read there’s many contributing factors for why we can likely wake up needing to hydrate due to a loss of fluids through the night. I religiously start most days, alongside my breakfast and coffee, with 500ml water with a dissolved Nuun Sport electrolyte tablet ☺️🙌🏼💦 It’s something I have actively built into my routine, from experience it’s helped me execute the first session of the day better ✌🏼




    #triathlon #ironmantriathlon #worldchampion #befierce #swimbikerun #triathlontraining #triathlete #swimming #triathlonmotivation #santiniwomen #trekbikes #ridebontrager #nuunlife #puorilife #proudlysupported
  • 2,885 46 23 August, 2019
  • DEMAIN, TOUT EST POSSIBLE 🌟🤞
  • DEMAIN, TOUT EST POSSIBLE 🌟🤞
  • 1,605 50 24 August, 2019
  • E quando pensa em realizar seu sonho ?, pergunta o mestre a seu discípulo. Quando tiver oportunidade de fazê-lo, respondeu este. O mestre lhe disse : A oportunidade nunca chega. A oportunidade já está aqui.
📚 : A boa Sorte 🍀 📚💡🙏
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#triathlon #triathlontraining #foco #motivation #domingando
  • E quando pensa em realizar seu sonho ?, pergunta o mestre a seu discípulo. Quando tiver oportunidade de fazê-lo, respondeu este. O mestre lhe disse : A oportunidade nunca chega. A oportunidade já está aqui.
    📚 : A boa Sorte 🍀 📚💡🙏
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    #triathlon #triathlontraining #foco #motivation #domingando
  • 835 40 8 hours ago

Latest Instagram Posts

  • Hoy tuvimos jornada doble de entrenamiento con la banda #triforrest . A la mañana hicimos 66K parejos de 🚴🏻‍♂️ hasta Rodríguez, y a la tarde 8K a un lindo ritmo a pesar de tener las piernas cargadas. Terminamos con un Sushi 🍣 casero 😋😋 #tri365 #triathlon #triathlontraining #sushi #sushitime🍣
  • Hoy tuvimos jornada doble de entrenamiento con la banda #triforrest . A la mañana hicimos 66K parejos de 🚴🏻‍♂️ hasta Rodríguez, y a la tarde 8K a un lindo ritmo a pesar de tener las piernas cargadas. Terminamos con un Sushi 🍣 casero 😋😋 #tri365 #triathlon #triathlontraining #sushi #sushitime 🍣
  • 0 0 2 minutes ago
  • 6 days left to reach my goal. Looks like I’m going to have to do a few 2 a days this week. I’m about to knock this goal out 2 months in a row!!🏃🏽‍♀️💪🏼👊🏼💥
  • 6 days left to reach my goal. Looks like I’m going to have to do a few 2 a days this week. I’m about to knock this goal out 2 months in a row!!🏃🏽‍♀️💪🏼👊🏼💥
  • 13 1 12 minutes ago
  • Little less than 24hrs ago I set out to run and hit a new distance PR.  I wanted to hit 11 miles because the previous Sunday I ran 10.  When I started my run I already had 20189 steps in for the day,  I worked,  spent time with my family and slept like shit the night before.  I like to train when I probably shouldn't.  @will2win50 did it best,  put myself in a "bad situation". That's not to say one we will get seriously injured but pushing thru a little adversity,  sucking it up a little and seeing what we are truly made of.
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I could give you a play by play but quick summary,  normal prerun nutrition was different because I ate all day,  rerouted at mile 4 to be at porta pot by 5.5ish, "lost" my boxers due to no TP 🤷‍♂️, stubbed my toe, broke toe nail,  almost went down at mile 8, got to mile 10 knew I could hit 11, than said hit 12.  At just shy of 12 i said "you have your doubts about 9/15, do it now,  13.1 , fucking show yourself you got this". So I picked up pace and ran my fastest mile of the night when my legs felt so heavy. .
Also I'm wearing a red shirt,  I'm wearing red for a reason and can't wait to share that reason soon.  I'm more comfortable in black because it "hides" flaws,  but my discomfort is nothing in the big picture.
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So with new PR set I took a nice recovery ride on the bike today of 9.5 miles.  I'm surprisingly feeling pretty good,  guess it's a sign of my athleticism 🤷‍♂️. .
It's amazing what we can achieve when we get out of our own way! .
#BetterChoices #ProgressNotPerfection #running #run #PushYourself #ReachYourGoals #FitnessMotivation #ironmantraining #thefitlife #triathlontraining #fitnessjourney #sport #inspireothers #triathlon #runplanet #dreambig #instarunners #optoutside #garminfitnesss #garminconnect #iam1stphorm #nutrition #TeamRowanFitness #TeamRowan1P #Supplements #transphormation #transformation #RNRPHILLY #marathon
  • Little less than 24hrs ago I set out to run and hit a new distance PR. I wanted to hit 11 miles because the previous Sunday I ran 10. When I started my run I already had 20189 steps in for the day, I worked, spent time with my family and slept like shit the night before. I like to train when I probably shouldn't. @will2win50 did it best, put myself in a "bad situation". That's not to say one we will get seriously injured but pushing thru a little adversity, sucking it up a little and seeing what we are truly made of.
    .
    I could give you a play by play but quick summary, normal prerun nutrition was different because I ate all day, rerouted at mile 4 to be at porta pot by 5.5ish, "lost" my boxers due to no TP 🤷‍♂️, stubbed my toe, broke toe nail, almost went down at mile 8, got to mile 10 knew I could hit 11, than said hit 12. At just shy of 12 i said "you have your doubts about 9/15, do it now, 13.1 , fucking show yourself you got this". So I picked up pace and ran my fastest mile of the night when my legs felt so heavy. .
    Also I'm wearing a red shirt, I'm wearing red for a reason and can't wait to share that reason soon. I'm more comfortable in black because it "hides" flaws, but my discomfort is nothing in the big picture.
    .
    So with new PR set I took a nice recovery ride on the bike today of 9.5 miles. I'm surprisingly feeling pretty good, guess it's a sign of my athleticism 🤷‍♂️. .
    It's amazing what we can achieve when we get out of our own way! .
    #BetterChoices #ProgressNotPerfection #running #run #PushYourself #ReachYourGoals #FitnessMotivation #ironmantraining #thefitlife #triathlontraining #fitnessjourney #sport #inspireothers #triathlon #runplanet #dreambig #instarunners #optoutside #garminfitnesss #garminconnect #iam1stphorm #nutrition #TeamRowanFitness #TeamRowan1P #Supplements #transphormation #transformation #RNRPHILLY #marathon
  • 17 1 14 minutes ago
  • What an amazing weekend! @santabarbaratriathlon - Long course on Saturday and sprint on Sunday. Got some PRs and even a podium on the sprint. Capping it off with my daughter crushing her 2nd tri!
  • What an amazing weekend! @santabarbaratriathlon - Long course on Saturday and sprint on Sunday. Got some PRs and even a podium on the sprint. Capping it off with my daughter crushing her 2nd tri!
  • 6 1 22 minutes ago
  • Got it done and and it was my best race so far!!👊🏻💪🏻🔥 Good swim, strong bike and my run was a struggle as usual😒 But..... it was far less a struggle than it was at Oceanside 70.3 in April so in my book, THAT is a win!!💥💥 Funny story..... At Oceanside you all know I got a drafting penalty. I was racing yesterday and around the 25 mile mark a race motorcycle pulls up beside me, slows down to my speed (at this point I’m think WTF... I’m NOT f%*#ing drafting!!!!), he flips his visor up and says “hands down that is the best kit on the course!” Then speeds off!😂😂 So I might not have placed, but I did get some fashion brownie points!😂💪🏻👊🏻🔥#lovethepain #santabarbaratriathlon
  • Got it done and and it was my best race so far!!👊🏻💪🏻🔥 Good swim, strong bike and my run was a struggle as usual😒 But..... it was far less a struggle than it was at Oceanside 70.3 in April so in my book, THAT is a win!!💥💥 Funny story..... At Oceanside you all know I got a drafting penalty. I was racing yesterday and around the 25 mile mark a race motorcycle pulls up beside me, slows down to my speed (at this point I’m think WTF... I’m NOT f%* #ing drafting!!!!), he flips his visor up and says “hands down that is the best kit on the course!” Then speeds off!😂😂 So I might not have placed, but I did get some fashion brownie points!😂💪🏻👊🏻🔥 #lovethepain #santabarbaratriathlon
  • 24 8 25 minutes ago
  • Today was #IronmanMaine and I’m missing this race weekend from 2018. Actually missing alotta things about #raceseason 2018, but Maine was a particular highlight from a great year. 💙💙💙 #teamrev3
  • Today was #IronmanMaine and I’m missing this race weekend from 2018. Actually missing alotta things about #raceseason 2018, but Maine was a particular highlight from a great year. 💙💙💙 #teamrev3
  • 11 1 27 minutes ago
  • Swimming is our favorite form of meditation. 🌞⁠⠀
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Pic: @livunltd
  • Swimming is our favorite form of meditation. 🌞⁠⠀
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    Pic: @livunltd
  • 312 3 54 minutes ago
  • We don't believe in compromise, especially when it comes to high-performance and great taste. Gear up for the work week with a strong cup of Megaton ☕️
  • We don't believe in compromise, especially when it comes to high-performance and great taste. Gear up for the work week with a strong cup of Megaton ☕️
  • 14 2 58 minutes ago
  • Two years ago I had the opportunity  to race my first ITU age group championship in Penticton. A LOT has changed since then! Learning to swim, training effectively, and weighing in over 15lbs less just to name a few. The work is done, the tickets are punched, bring on Lausanne! 🇨🇦 🇨🇭
  • Two years ago I had the opportunity to race my first ITU age group championship in Penticton. A LOT has changed since then! Learning to swim, training effectively, and weighing in over 15lbs less just to name a few. The work is done, the tickets are punched, bring on Lausanne! 🇨🇦 🇨🇭
  • 26 2 59 minutes ago
  • One week out from ITU World Championships in. Just thinking about two weeks ago hammering down the finish line at Nationals and making Team USA for the  third year in a row. I feel like I’ve come in those three years and excited to see what I still have to give. Next stop: Switzerland.
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#triathlon #ituworldchampionships #triathlontraining #bethestorm #swimbikerun
  • One week out from ITU World Championships in. Just thinking about two weeks ago hammering down the finish line at Nationals and making Team USA for the third year in a row. I feel like I’ve come in those three years and excited to see what I still have to give. Next stop: Switzerland.
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    #triathlon #ituworldchampionships #triathlontraining #bethestorm #swimbikerun
  • 26 4 1 hour ago
  • Haven’t had more than 2 sips and my wine started talking. #eerie .
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Or might just be delirious from my 8-mile run mid afternoon. #earnyourbooze
  • Haven’t had more than 2 sips and my wine started talking. #eerie .
    .
    Or might just be delirious from my 8-mile run mid afternoon. #earnyourbooze
  • 32 3 1 hour ago
  • We all struggle with some workouts. I have had several of these lately but during my run I saw a rose bush(not pictured) and stopped to smell the roses. I got time on the legs and was able to reflect on my ‘why’. I spent time reflecting on how fortunate I am to be able to live my lifestyle choices. We have our peaks and valleys during trading but will come out stronger in the end. I tell my athletes that you didn’t sign up for easy. With #ironman703wc in less than two weeks I know the end is close. #swim #bike #run #triathlontraining #fitandfifty
  • We all struggle with some workouts. I have had several of these lately but during my run I saw a rose bush(not pictured) and stopped to smell the roses. I got time on the legs and was able to reflect on my ‘why’. I spent time reflecting on how fortunate I am to be able to live my lifestyle choices. We have our peaks and valleys during trading but will come out stronger in the end. I tell my athletes that you didn’t sign up for easy. With #ironman703wc in less than two weeks I know the end is close. #swim #bike #run #triathlontraining #fitandfifty
  • 8 0 1 hour ago
  • My first-ever trophy in my second-ever aquathlon 😍 3rd place in today's @vermosaph Aquathlon. Going into the race, I was very nervous simply because there was NO bike involved, which is usually my strongest segment. To add to my anxiety, I am not a really good swimmer 😅 I was very happy to see Coach @flyingdonv after my run, and told him I had a sucky swim. However, he said the podium finish wouldn't be possible without a good swim leg. True enough: when I checked my times, even though below my target, I was able to clock in another swim PR! Tayo lang talaga walang tiwala sa mga sarili natin minsan. Thank you Coach!!
Maraming salamat Lord for a beautiful day and a safe race as always. 🙏❤️ Thank you @bikeking_ph for a well-organized and fun event. 😊 Next goal: swim mooooore! #FlyingDonVCoaching #ChampionsBleed #TrainSmart #KnowYourNumbers #VermosaAquathlon #VermosaAquathlon2
  • My first-ever trophy in my second-ever aquathlon 😍 3rd place in today's @vermosaph Aquathlon. Going into the race, I was very nervous simply because there was NO bike involved, which is usually my strongest segment. To add to my anxiety, I am not a really good swimmer 😅 I was very happy to see Coach @flyingdonv after my run, and told him I had a sucky swim. However, he said the podium finish wouldn't be possible without a good swim leg. True enough: when I checked my times, even though below my target, I was able to clock in another swim PR! Tayo lang talaga walang tiwala sa mga sarili natin minsan. Thank you Coach!!
    Maraming salamat Lord for a beautiful day and a safe race as always. 🙏❤️ Thank you @bikeking_ph for a well-organized and fun event. 😊 Next goal: swim mooooore! #FlyingDonVCoaching #ChampionsBleed #TrainSmart #KnowYourNumbers #VermosaAquathlon #VermosaAquathlon2
  • 44 9 22 hours ago