2024 Train in Spain Triathlon Camp Recap
We held our first Train in Spain Triathlon Camp on May 20 - 24 in Malaga, Spain, and it was a blast! The weather was perfect and the food...
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Cindy Dallow
May 226 min read
What You Need to Know About Alcohol and Sleep?
Sleep is essential for good health and a sense of well-being. It gives your cells (in your brain, muscles, etc.) time to rest, clean out...
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Cindy Dallow
Mar 244 min read
Real Food vs Bars and Gels - Which are Better for Fueling Long Rides?
by Cindy Dallow, PhD, RD You’re headed out for a 3 hour ride and you’re wondering whether to take a banana, gel, or extra sport drink to...
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Cindy Dallow
Mar 221 min read
How To Make Your Own Sports Drink
My good friend, Julie Hansen, MS RD, a triathlete and Registered Dietitian, came up with this recipe and I love it. I have made this...
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Cindy Dallow
Mar 221 min read
IM Florida 2009 Race Report
by Cindy Dallow, PhD RD My first Ironman was in Florida and boy, did I learn a lot. It was my first ocean swim (ever) and first time...
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Cindy Dallow
Mar 212 min read
IM Canada 2013 Race Report
by Cindy Dallow, PhD, RD I was lucky enough to finish the inaugural IM Canada in Whistler. Although I had my slowest IM time, it was by...
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Cindy Dallow
Mar 176 min read
Xterra World Championships in Molveno, Italy, Race Report
by Kurt Dallow, MD October 1st, 2022, finally arrived after 10+ months of preparation. The Xterra World Championships were held in...
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Cindy Dallow
Mar 171 min read
Kurt Conquers the 2022 Growler!
The Growler is one of the hardest mountain bike races in Colorado. They have three distances: the Classic (37’ish miles), the Pup (20...
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Cindy Dallow
Mar 174 min read
Protein Needs of Master's Athletes
Let’s say two experienced athletes of the same gender and body weight are training for the same event. One is 35 years old and the other...
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Cindy Dallow
Mar 173 min read
Xterra Oak Mountain Race Report
The 2021 Xterra Oak Mountain race was the Return to Racing for this Xterra athlete. Oak mountain state park in northern Alabama has been...
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Cindy Dallow
Mar 172 min read
Xterra Pan American Championships Race Report
The 2019 Xterra Pan American Championship on 9/7/2019 is in the books. Held in beautiful Snow Basin, Utah, this race was the toughest...
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Cindy Dallow
Mar 172 min read
2019 Beaver Creek Xterra Race Report
by Kurt Dallow, MD On July 20th, 2019, I competed in the Xterra Mountain Championships held at the Beaver Creek Resort in Avon, CO. This...
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Cindy Dallow
Mar 173 min read
Baseline Fitness Testing for Triathletes
For many triathletes, this is the time of year when we are building our base training. However, there’s one thing we should do before...
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Cindy Dallow
Mar 173 min read
Three Things to Know About Race Nutrition
What you eat or don't eat on race day can mean the difference between a PR and bad experience. While there is no one perfect diet or race...
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Cindy Dallow
Mar 1014 min read
Ironman Alaska 2022 Race Report
by Cindy Dallow, PhD, RD On August 7th at approximately 11:30 pm ADT (Alaska Daylight Time, GMT-8), I crossed the finish line of the...
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Cindy Dallow
Mar 102 min read
2018 Camp Ride Preview
Kurt and I had a chance last weekend to pre-ride the bike course that we will use in our off-road training camp July 20 - 22 and wow! It...
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Cindy Dallow
Mar 102 min read
Fitness After 50
by Cindy Dallow, PhD, RD I am 57 years old and I’ve been running for 35 years. I ran my first track session on this track (in photo) when...
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Cindy Dallow
Mar 101 min read
Race to End Hunger 5K
by Cindy Dallow, PhD, RD I do not like to run 5k’s. I am a (slow) long distance runner and pushing myself to run fast is not my idea of a...
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Cindy Dallow
Mar 107 min read
Boulder Ironman Race Report 2018
by Cindy Dallow, PhD, RD Too. Damn. Hot! DAY BEFORE:Â The forecast called for mid-90's on race day so I knew I needed to drink plenty of...
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Cindy Dallow
Mar 102 min read
Xterra Lory 2018 Race Report
by Kurt Dallow, MD What a fun race! It takes place in Lory state park which is west of Ft Collins, CO. Â The swim occurs in Horsetooth...
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