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Feel free to contact me at randy@rpmultisport.com, www.rpmultisport.com

Thanks...

Hello all,

I can tell you as a USA Triathlon and USA Cycling certified coach, not once has the word KETO diet been mentioned.
Why do you think that is?
It is not a diet that is conducive to...

I'm getting ready for my 8th Ironman triathlon on April 13th in Tempe, AZ. So tomorrow my workout is this:

9:00 a/m-ride 80 miles as 15 mins aerobic/15 mins time trial effort
1:15 p/m-20 minute...

A 4:1 ratio of carbs to protein, something like an EnduroxR4 shake works really well.

Hey Adam444,

When you start running, just keep a comfortable steady pace. Try to run 10% longer each week, and every 3rd week, take a recovery week, where you run only 50% of the current...

Thanks Adam444, I appreciate your kind words. You know, while I was a Police Officer in Vegas, the code "444", was "Officer Needs Help, Emergency". Pretty wild that is in your moniker........

Life is to short to stress over a "cheat" meal. I mean, unless you are a pro, or a model getting paid, what exactly are you "cheating" on?

Don't get me wrong, I have tremendous respect for anyone...

Here is a typical diet during a heavy training cycle, which I'm in now. I'm 5 weeks out from the Silvermann Ironman, Nov. 13th in Las Vegas.
Please take into consideration that I'm training for a...

I agree with your trainers' diet. He is correct about the proper amount of carbs, and the needless overuse of protein. Supplement companies are not regulated by anyone, so, they can put anything in...

People, you need your carbs!!!!!! Good grief, you can't fuel your system on tuna and cc, and expect to be able to compete, or complete hard workouts!!!! Ahhhhhhhhhhh!!!!!!!!!!!!!!

Keep hitting the carbs, it's what you're body is craving. What are your ratios of carbs/prot/fat?
As a long distance triathlete, I keep my carbs well over 65%, and after 2 or 3 long training...

Glad that you found the info. helpful!!! The products at E-caps really work, unlike the plethora of garbage bodybuilding supplements that promote false claims.
Their daily vitamin, Premium...

Your nutrition sounds good. I would probably avoid the solid tuna, unless it doesn't bother your stomach.
I compete in long distance triathlons, and the night before a big training day/event I...

Well, living here for the past 11 years, I hope I can help you out.

Best breakfast buffet downtown Vegas: Golden Nugget, bar none. Main Street Station is also very good.

I pretty much avoid...

Wraps that I've made included the following:

diced chicken w/hummus, tomatoes and Ms. Dash seasoning.

Tuna w/tomatoes, cucumbers and spicy mustard.

Tuna w/diced onions, cucumbers and...

I'm training for Ironman Arizona on April 9th, so my carb intake is pretty high.
Today I did a 90 mile bike ride, followed by a 6 mile run. Horrible wind, the last 50 miles were into a 20 mph...

Here ya go. I used this, starting back in 1987. Loved it, worked great. I started at 163 lbs., used it till I was about 205. I took about two years or so.

Breakfast
4-6 pieces of whole wheat...

The Walden Farms Oriental salad dressing is good. I use it on salads, plus it's really good w/brown rice & chicken.

It sounds like you are taking in way to much protein for an endurance athlete. At that level I would suggest this 70% Carbs, 15% protein, 15% fats.
I compete in Ironman Triathlete competitions,...

As a endurance athlete, I've found that the prescribed recovery of a 4:1 ratio of carbs to protein works out well. While training for long distance triathlons, Ironmans, half-ironmans, the use of...