Optimize Your Triathlon Nutrition
Prime yourself for peak performance by knowing when and how much to fuel in your training and racing.
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FTL Athlete Member Content > Nutrition Strategies
Calculating How Much Carbohydrate You Need
Use these formulas to determine your calorie and carbohydrate needs according to your unique physiology and demands of the event.
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Dial in Your Race-Day Nutrition Plan for Endurance MTB Events
Coach and sports nutritionist Ryan Kohler shares his sports nutrition guide for endurance mountain bike races.
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How to Estimate Serving Sizes
Sports nutritionist Ryan Kohler shares three fast, simple ways to estimate portion sizes without counting calories or using mobile apps.
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Ideal Racing Weight Is a Delicate Balance
Seeking an “ideal racing weight” is a tactic many endurance athletes use to improve performance. Here’s how to find your fastest race weight—while avoid being too heavy or too light.
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How to Maximize Recovery During Multi-Day Events
Stage races and other multi-day events offer special challenges, particularly when it comes to recovery. We explore three of the key elements to maintaining good performances day after day.
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Sports Nutrition for Beginners
Eating properly for the demands of endurance sports can be challenging, especially if you’re new to sport. We explore common misconceptions and pitfalls for the beginner endurance athlete.
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Q&A on Cross Training, Workout Complexity, and Pre-Race Nutrition
Ryan and Trevor tackle questions on how running can be used in the base season, recovery for time-crunched athletes, the complexity of workouts, pre-race meal planning, and much more.
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Sweetening the Truth on Hydration
Few topics in endurance sports are more misunderstood and draw more ire than hydration and electrolyte sports drinks. Trevor Connor explores the biochemical mechanics to show what happens when we drink salty sports drinks.
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How to Create a Race-Day Sports Nutrition Plan, Part 3
Coaches Ryan Kohler and Trevor Connor discuss how to write out your nutrition plan, how to determine what nutrition will be available at aid stations, estimating nutrition needs between aid stations, and much more.
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How to Create a Race-Day Sports Nutrition Plan, Part 2
Coaches Ryan Kohler and Trevor Connor dive deeper into specific nutrition metrics for a race, exploring research about race-day nutrition for the Leadville Trail 100 MTB.
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The Fundamentals of Sports Nutrition: How to Use Intuition to Improve Fueling
Data has its benefits, but only when we learn to apply an intuitive approach to our fueling can we unlock the most efficient and healthy sports nutrition habits.
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Q&A on Nutrition for Long Rides, the Hour Record, and Strength & Conditioning at Home
Ryan, Trevor, and Chris field questions on nutrition, strength training at home, the Hour Record, plyometrics, and more.
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How to Monitor Your Nutrition
Head Coach Ryan Kohler explores best practices for using mobile apps to monitor nutrition—and reveals the red flags that can indicate when athletes are misusing these apps and developing unhealthy attitudes about their diet.
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How Women Can Take Control of Training During Their Hormone Cycle
These nutrition strategies will help reduce the side effects of hormonal fluctuations during the menstrual cycle.
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