Triathlon Coaching Washington, DC

A Healthy Relationship with Food and Water

Competitors who are training for a triathlon and who have questions about nutrition can rely on some of the most knowledgeable triathlon coaching Washington, DC has to offer from a trainer at Team Z. Establishing a healthy relationship with food and hydration is key to ultimate performance during training and on race day. We have been offering triathlon coaching in Washington DC to people of various fitness levels for more than 12 years. We know from experience that triathlons are not an easy feat, and we will do what we can to get you motivated, prepare you for the big race, and help you achieve your personal goals.

triathlon coaching Washington DC

Hydration is important for any human being, but especially for those who want to compete in endurance sport competitions. This is something Team Z knows well from offering triathlon coaching in Washington DC, a notoriously hot and humid area. Your digestion, absorption of nutrients, healthy skin, and brain power all rely on how well you are hydrated. A trainer at Team Z can give you advice on how to maintain an equal balance of electrolytes and fluids. While they say that eight glasses of water a day is ideal, a person may require more or less based on a variety of factors. Those who are training for a triathlon, for example, are likely to need a much greater volume of fluids, particularly those that contain good sugars and salts.

A triathlete must pay attention to his or her body, to listen for messages about what it needs. Be aware of your level of thirst throughout the day and consider replacing normal water with low-sugar electrolyte drinks to keep your mineral and salt levels within a healthy range. Here are a few signs that you may need to incorporate more fluids into your training plan:

  • You feel fatigued, nauseated, or have a headache
  • You find it difficult to finish your workouts
  • You urinate infrequently and it is a dark yellow color
  • You have dry lips, mouth, and throat

Team Z offers Washington, DC residents triathlon coaching that considers the on-the-go, often high stress, lifestyle that may affect healthy eating habits during triathlon training. This includes helping athletes limit unhealthy foods and excess consumption of alcohol. Nutrition coaching from Team Z also aims to make sure athletes are maintaining a healthy emotional relationship with food. Many trainers here at Team Z have encountered situations where triathletes become overly concerned about how much and what they are eating. While it is important to choose healthy items over junk food, if it gets to the point where eating is no longer enjoyable then that may be cause for concern.

We understand how much pressure can be involved with triathlon training. However, we believe that part of the training process includes maintaining a healthy relationship with meals, and letting us know if you start having negative feelings towards food. A triathlete who wants to lose weight too, may feel pressure to skip out on meals. But, this will not help you increase stamina or strength, since your body is not getting the energy it needs.

Whether you are new to triathlons or have been competing in them for many years, a trainer at Team Z can help you achieve your fitness goals through individualized training plans. Please call us today to learn more about some of the best triathlon coaching Washington, DC has to offer. We are looking forward to meeting you and helping you reach your biggest goals!

Nutrition Rules for Triathletes

When you are involved with triathlon coaching Washington, DC athletes trust, training for something a grueling as a triathlon, the foods you put in your body become very important. What you eat can make the difference between performing at your best and tiring out easily. The right foods fuel your body and make you strong enough to finish the race with flying colors. Below are some nutrition rules for triathletes that will likely be included in any Washington, DC triathlon coaching plan.

Eat a Wholesome Diet

If you are training for a triathlon, you may have to say goodbye to fast food for a while. Greasy and fattening foods can put weight on your body and make you feel sluggish. To be successful in a triathlon, it is important to fill your diet with nutritious foods, like fruits, vegetables, whole grains, and lean meats. These foods will provide your body with the energy you need to complete your strenuous workouts during your Washington, DC triathlon coaching sessions.

Pay Attention to Macronutrients

Macronutrients — carbohydrates, proteins, and fats — help your body function properly, so it is important to monitor them. Everybody’s macronutrient needs are different. However, in general, triathletes should aim to get 15 to 20 percent of their daily calories from protein, 45 to 65 percent from carbohydrates and 20 to 35 from fat. If you often feel tired or don’t have much energy during your workouts, you may need to adjust your macronutrients.

Make Sure to Eat Enough

When you’re involved with triathlon coaching in Washington, DC for a triathlon, you don’t want to eat in a caloric deficit. If you don’t eat enough, it can impede your performance. Try to eat a third to a half of your daily calories in the morning to avoid getting fatigued. If you can’t give it your all during your workouts or you think about food all the time, it indicates you are not eating enough. Don’t let the fear of gaining weight keep you from eating all the calorie you need to perform your best.

Eat Your Meals at the Right Times

When you eat your meals also matters greatly. It is a good idea to eat a meal one to three hours before every triathlon coaching session. If you eat right before your workout, you may feel tired and get stomach cramps. You should also eat a light meal 30 to 60 minutes after each workout to promote muscle recovery.

Stay Hydrated

Drinking plenty of water becomes even more important when you’re training for the triathlon. If you are even a little dehydrated, it can hurt your performance. When you are training for this race, you may need to drink even more than the recommended eight glasses of water a day. Pay close attention to your thirst and how your body feels throughout the day. If you feel tired, get headaches or can’t concentrate during your workouts, you’re not drinking enough water.

If you follow these nutrition tips, you can have much more successful training sessions. If you need additional help training for the triathlon, you should consider triathlon coaching Washington, DC residents recommend at Team Z.


Do I have to be a skilled athlete to become a triathlete?

Anyone can become a triathlete! You do not have to have been an athlete in high school or college in order to join triathlons. Athletes come in all shapes and sizes and everyone is welcome to join a triathlon. Most participants are average men and women that are busy with full-time jobs, or their family and friends or schooling. You don’t have to train constantly and you don’t have to be sponsored in order to be apart of a triathlon. All are welcomed and encouraged to try the Washington, DC triathlon coaching that yields real results! At Team Z we can help answer any questions you might have about a race and work together to prepare for any triathlon you want to compete in.

What is the best way to train for my triathlon?

There are many different training schedules available to help athletes be prepared for their race. Understand the break down of each event can help you determine how much training you should do for each area. The average athlete spends approximately:

  • 20% of the race time swimming
  • 50% of the race time cycling
  • And 30% running.

It is recommended that your training match these distributions but you should do the same number of swimming, biking and running. For example, you could do two days of each but your swimming would not be as long of a workout as your biking and running. Team Z can help you determine what the best workout plan may be for your current physical state and how much time you have before the race. You will want to begin with triathlon coaching in Washington, DC that is appropriate for your currently fitness level and then incrementally increase the workload over time.

What should I do if I am nervous about the swim portion?

The swimming portion of triathlons is the most difficult for a lot of athletes, especially for those that have not learned to swim long distances. If you are completely new to triathlons, and not a very strong swimmer, you should consider taking swim lessons or getting a swim coach. Team Z can help provide some Washington, DC-based triathlon coaching on swimming techniques. Practicing your swimming with skilled swimmers can provide you the encouragement and confidence you may need for the actual race.

What kind of equipment do I need?

Some people think that they need the most recent gear and best tri-bike in order to participate in a triathlon. This is not true at all! Although, the tri-bikes are very useful, you may want to participate in some smaller races to see if you enjoy them before going out and guying a very expensive bike. There are a few essential gear items you will want for each section of the race:

  • Swimming: you will want to have goggles, a swim cap if you have long hair, and a wetsuit if you are swimming in cold water.
  • Biking: a bike you are comfortable using, cycling clothes, helmet, tire pump, spare tube, and a hex wrench. If you do not have a road bike, you can still use an off-road bike such as a mountain bike. To increase the speed of the mountain bike, you replace the tires with thinner, smoother tires that are meant for street cycling. Before your training begins iit is suggested that you get the bike tuned up.
  • Running: you will want to have running clothes and running shoes. Choosing the right shoe is very important and going to a speciality running store will help you determine your gait and the best shoe for your walking/running style.

Need more information? Ready to get started on your journey to becoming a triathlete? Why not try the triathlon coaching Washington, DC residents trust at Team Z! Call today for more information.

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Growing up, I was never even remotely athletic, a distinct liability in a sports-mad country. Moreover, I grew to associate the idea of people being “sporty” with people who were generally obnoxious, who loved to lord their athletic prowess over others.

Triathlon, therefore, was a revelation for me: very ordinary people who were able to achieve extraordinary things. Team Z is the essence of triathlon in that regard, an amazing mix of experienced athletes (who turned out to be quite nice people) and absolute beginners, all sharing their different journeys. The team is full of people who push me when I need to be pushed and who push me when I don’t think I want to be pushed. Because the team pushes me, I’ve become something I never would have believed I could become: an athlete.

Mark Mullen


Never say never on Team Z! I never thought I would do a triathlon let alone a half Ironman. I told anyone who would listen that the only way I would ever run another marathon was if it was in an Ironman and since I was never going to do an Ironman I had nothing to worry about. Well, so much for my “never” list. With the support of Team Z, I have raced numerous short distance triathlons, several half Ironmans, raced my best injury free marathon (I beat Oprah’s time), and signed up for an Ironman.
Regardless of your experience, speed, motivation, and goals there is a place for you on Team Z. When I joined the Team in December 2011, I did not know what to expect. My old game plan was to go as fast and as hard as possible regardless of the consequences. I do not recommend this strategy. I somehow always fell to side with an injury and burned out long before I reached the start line. This all changed when I joined Team Z. With the help of the coaches and my teammates, I am learning everyday how to find balance physically, set reachable goals, listen to my body, and enjoy the experience. I have a good friend on the Team that says that all the training and hard work is the journey. Race day is the victory lap. Gotta Love Team Z!

Kathy Hsu


In 2009 I ran the Disney Marathon with my mom, accompanying her on her first 26.2 mile adventure. I remember standing at the start next to her and saying, “just think, those Ironman people have to do this after swimming 2.4 miles and biking 112”¦..freaking lunatics!.” Two years later with a couple of sprint and Olympic triathlons under my belt, and after a couple of glasses of wine, I started to wonder, “Maybe I can do an Ironman too?” So I pulled the trigger, dropped the cash, and signed up for Ironman Cozumel. This followed by immediate panic. “Oh dear God, what have I done? I haven’t the slightest clue how to train for an Ironman.” A couple months later, by chance, I ran into a Z’er outside of my work and as we started talking Triathlon, she told me about Team Z. “Why not? It can’t hurt” I thought to myself. So I joined. It didn’t take me long to realize that this team had everything I wanted: knowledgeable and supportive coaches, structured training plans for all levels and abilities, fantastic teammates, and most importantly cold beers ready for you after every race!

Scott Leary