Endurance Racing – Sweat Analysis

Sweat, and specifically Sodium, is one of the three “levers” for endurance athletes when it comes to hydration and nutrition (fueling) and subsequently your performance. The other two key elements or levers are Carbohydrates and Fluids.

The most important part about sodium/sweat is that everyone has a unique sweat loss rate, and a unique sodium content ratio in their sweat. So while a more generalized approach can be defined for consuming carbohydrates, the same is not true for electrolyte loss. This is why having a sweat test is critical for athletes wanting to perform, understand and take advantage of their data to understand their personal needs and requirements. read more

Situational Leadership – Dr. Paul Hersey

I once took an interview for a role that was well above my skills, experience and background level, during one of the rounds, the interviewer gave me some constructive criticism and suggested I read this book. To this day it sits on my shelf, and think back to at the lessons I learned from it, and the experience it has now given me to manage teams and people more effectively.

If you have or don’t have a leadership role, looking to advance your career or simply understand a workforce better, I would highly encourage giving this a quick read.

2023 – Ironman 70.3 – North Carolina

A small improvement from 2022 and a (13.1 – Half Marathon) Run PR which I am pretty happy about.

3D Printing Project – *Another* Bike Storage Box

My 3D design skills and understanding of modeling around a physical object have come a long way since my first bike storage box, this one fits my 2022 Canyon Speedmax CF (Medium). The reason for designing and printing these is that while the bike has built in storage, it’s seldomly enough to be self sufficient during long rides. For full distance Ironman events, I take the following: (After mishaps, trial and error) 2 x Tubolito spare tubes, 2 x CO2 Cartridges, 1 x Dart puncture tool, 1 x Mini Pump, a Multi Tool and a Chain link.

Design: Autodesk Fusion 360
Printer: Prusa Mk2
Material: PLA
Print Time: 12 Hours