Tag Archives: Destination Kona

10 Tips for Triathlon Training

10 Tips For Triathlon Training From Destination Kona Owner, Brooke Schohl

Brooke Schohl completing the Ironman triathlon.According to USA Triathlon, the sport’s national governing body, one-day memberships for single USA triathlon events have more than tripled from 100,000 in 2000 to nearly 327,000 in 2010. And it’s evident here in the state, with the influx of marathons and triathlons taking place, especially in the Scottsdale area and Valley-wide. From Ironman Arizona and the 2012 Mesa Sprint Triathlon to the Four Peaks Brewing Urban Dirt Triathlon and Neon Splash Dash, the list goes on and on.

For all the newbies to the sport, we asked Brooke Schohl, MS, RD, owner of Destination Kona — a triathlon store that offers not only gear and apparel, but also in-house nutrition and coaching services and training guidance specific to triathlons and to those training for swimming, cycling and running events — to provide her top 10 tips for triathlon training.

10 Tips for Triathlon Training:

triathlon training

Get your doctor’s approval.

Getting clearance from a trusted medical professional is essential. This step becomes even more important if you are embarking on a workout program from scratch. Start your training program conservatively, and slowly build up to longer workouts and higher intensity sessions. Following this approach helps to minimize injury, illness, fatigue and burnout.

triathlon training

Make nutrition a priority.

Following a balanced and healthy eating program boosts energy and immune function — not to mention the positive effects it has on body composition and weight!

triathlon training

Select a race.

Training with a specific race goal is important. Pick a race distance (sprint or Olympic to start), location and date that work best for you. Then register! You are now committed to the race — both financially and mentally — and ready to train.

triathlon training

Seek the help of a coach, or follow a training plan.

Yes, a coach can be pricey. However, he or she will be an invaluable resource to you on your endurance sport journey. If hiring a coach is unrealistic, quality training plans are available online at a lower price.

triathlon training

Arm yourself with some basic gear.

Regardless of the triathlon race distance you have opted to train for, the following items are must-haves: swimsuit, goggles, swim cap, bike, cycling shorts/shoes/helmet, a race belt and quality running shoes. Optional (but highly recommended) items include sunglasses, hat/visor and a wetsuit (if training/racing water is cold or choppy). As you become more invested in the sport, you can always upgrade your gear (replacing your road or hybrid bike with a tri bike, for example) — but make sure you have the basics to start!

triathlon training

Train with a group.

Let’s face it, an endurance sport like triathlon can be pretty complicated for the novice athlete. Not only do you have three sports to perfect, but you also have to determine what gear and apparel to train in, how to best organize your training schedule each week, how to master getting in and out of a wetsuit, and what in the world a “fast T1” means. Joining a local tri group can be a secret to success — team members help to keep you accountable and double as a resource for questions that pop up as race day approaches.

triathlon training

Make smart (and safe) training decisions.

This holds true in the water, on the road, on the trail — wherever it may be that your training takes you. Complete open water swims with a partner or group, always wear a helmet on the bike, and don some reflective gear for those early morning and evening runs. Respect your environment and train intelligently.

triathlon training

Realize your potential AND your limitations as an endurance athlete.

Don’t train or race beyond your capabilities. Just because you are on the same racecourse as the pros, doesn’t mean your 10 minute/mile pace suddenly becomes a seven-minute/mile one. Stay true to your training and run your own race; be confident and aware of YOUR abilities as an athlete.

triathlon training

Don’t try new things on race day.

Training sessions are a great time to test out new apparel, gear, fuel and hydration tactics. Race day is not. Don’t risk skin irritation from spanking new clothing, or an upset stomach from unfamiliar food or drink. Stick with what you know works for you!

triathlon training

Most importantly, HAVE FUN.

If you are taking up triathlon, there is at least a little part of you that is wildly competitive. Challenge yourself, but remember to have fun out there!

Destination Kona opens on Tuesday, October 2. For more information about the store, visit dktristore.com.

Destination Kona
Located in the Scottsdale Promenade
16459 N. Scottsdale Road, #101, Scottsdale
(866) 984-6333
dktristore.com

Top 10 Foods For Any Runner's Diet

Top 10 Foods For Any Runner's Diet

Taking in proper types and amounts of food is paramount to any athlete’s success, especially cardio-intensive exercise, like running. However, there is a lot more to the process than simply avoiding gorging on empty-calorie meals.

“I recommend a balanced diet complete with quality carbs, lean protein and healthy fats for runners,” says Brooke Schohl, a sports nutritionist and owner of the triathlon preparedness store Destination Kona.

Schohl recommends trying to eat clean, by avoiding processed, preservative-filled foods, and being aware of ingredients when dining out.

Here are her top 10 suggested foods paramount for any runner’s diet:

1. Bananas

Bananas are an easy-to-carry and easy-to-eat food that contain quick-digesting carbs and potassium, which helps to replenish glycogen stores as well as potassium lost through sweat.

2. Cooked steel cut oats

Cooked steel cut oats have lower sugar quantities than flavored oats, and are less processed than instant or rolled oats. They are also high in soluble fiber, which can lower cholesterol, increase satiety and improve gastro-intestinal function. Schohl recommends adding fruit, walnuts and a touch of brown sugar to steel oats to make a quality pre-training or pre-race meal.

3. Spinach

Spinach is packed with Vitamin C, Vitamin E and beta-carotene, and it helps boost immune function.

4.Whole grains

“Runners need to consume adequate carbohydrates in order to replenish storage glycogen stores and keep energy levels up,” Schohl says. “Whole grains, such as whole-wheat pasta and bread, quinoa, and brown rice, are great options.”

5. Eggs

“Quality sources of protein are vital in a runner’s diet in order to replace protein breakdown that is initiated by exercise,” Schohl says, “and eggs contain all of the essential amino acids.”

6. Hummus

Hummus is full of protein, fiber, Vitamin B6, manganese, zinc, magnesium, copper and iron. Pair it alongside multi-grain crackers or carrot sticks.

7. Berries

Blackberries, raspberries, blueberries and strawberries are all antioxidant-rich fruits that have the added digestive benefit of fiber.

8. Plain Greek yogurt

“In addition to beneficial probiotic properties, Greek yogurt is two times as high in protein as regular yogurt,” Schohl says.

9. Nuts

Although nuts are high in calories and fat, in proper servings they serve as a great source of protein, fiber and vitamins. “Walnuts are a great source of omega-3 fatty acids, which help combat inflammation incurred during running,” Schohl says.

10. Mozzarella cheese

Mozzarella cheese has less calories and fat than most other varieties and can be used in numerous ways. Schohl recommends incorporating it in foods from a healthy pizza with a whole-grain crust, low sodium tomato sauce, mozzarella cheese and a variety of herbs, to a caprese salad by using sliced mozzarella, lycopene-rich tomatoes and fresh basil.

For more information about a runner’s diet and/or preparing for a triathlon, visit dktristore.com.

triathlon store

Online Triathlon Store Opens Scottsdale Location

After several years of competing in triathlon races, Brooke Schohl, MS, RD, brings her passion for the sport to Scottsdale. Schohl launched Destination Kona as an online triathlon store in March 2012 and will be expanding to a North Scottsdale retail location this fall, complete with in-house nutrition coaching.

Located in the premier Scottsdale Promenade, Destination Kona will be located at 16459 N. Scottsdale Road, Suite 101, Scottsdale, AZ 85454. The triathlon store is set to open its doors in late September.

“Destination Kona was created to not only provide triathletes with exceptional gear and apparel, but to offer convenient nutrition and coaching services for everyone,” said Schohl, who recently obtained a Master’s Degree in Nutrition and founded an endurance nutrition coaching business called Fuel to the Finish.

To distinguish her triathlon store from general sporting goods stores, the owner offers products and training guidance specific to triathlons as well as those training for the three sequential endurance events independently: swimming, cycling and running. In store or online, athletes of all levels can find men and women’s fitness apparel and gear, as well as fueling products.

“Triathlons have become a lifestyle for many people,” Schohl said. “It’s about setting goals, making lifestyle changes, improving nutrition, revving up physical activity, building confidence, and pushing the mind and body to the limit. At Destination Kona, we promote lifestyle change through the incredible sport of triathlon.”

According to USA Triathlon, the sport’s national governing body, races are more popular today than ever. The organization’s annual memberships are up from 19,060 in 1990 to 135,000 in 2010. One-day memberships for single USA Triathlon events have more than tripled, increasing from 100,000 in 2000 to nearly 327,000 in 2010.

Brooke Schohl and her husband, John, are personally training for two upcoming triathlons in the Valley – Nathan Tempe Triathlon and Soma Triathlon – in which Destination Kona is the award sponsor for both events. The couple donates time and money to many local organizations including Challenged Athletes Foundation, Leukemia & Lymphoma Society’s Team in Training, American Society for the Prevention of Cruelty to Animals and more.  Destination Kona feels strongly about philanthropic partnerships and giving back to the community.

For more information on Destination Kona, Scottsdale’s newest triathlon store, their products, hours of operation, and upcoming events, visit www.dktristore.com or call 866-984-6333.