PROJECT ECHELON: SERVICE, CYCLING, COMMUNITY
First Endurance Blog
by First Endurance
1M ago
Using cycling to help veterans transition from service and realize their full potential. With Eric Hill, Project Echelon Co-Founder & Racing Director INTRODUCTION Anyone who’s spent serious time knocking off a PR goal – or even just losing themselves in the hum of a drivetrain or the blissful mental lacuna of runner’s high – probably sympathizes with the idea of calling endurance exercise therapeutic. And if it’s not therapy, it’s probably fair to at least call it meditative, cathartic, or introspective – creating a space of time and physical exertion that simultaneously pulls an athlete i ..read more
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How to Fuel For Success on HOT Days
First Endurance Blog
by First Endurance
1M ago
Common mistakes and keys for success. Updated for 2024 INTRODUCTION We’ve all experienced it in some variation – it’s basically a rite of passage for any serious endurance athlete who’s ever pinned on a number and, inevitably, started a workout or race with insufficient hydration on board. Everything seems to be going well, and then it hits. Catastrophic cramping, crippling GI distress, exhaustive vomiting, and life-changing diarrhea – the stories you later recount to your friends and training buddies in response to “What’s the worst that could happen?” If you’re lucky, you can get through it ..read more
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Liquid Shot: Traditional Gels Are History
First Endurance Blog
by First Endurance
1M ago
Updated for 2024 Introduction Liquid Shot originally launched in 2008. It was updated in 2021 to incorporate new research and technology. Since then, the horizons of the ever-evolving world of endurance fueling have expanded yet further. With an updated formula, Liquid Shot has evolved accordingly. We’ve been following new fueling advances in the lab, by navigating the deluge of clinical research on the topic, and at the start line, by listening to the athletes who fuel with the First Endurance system. In this blog post, we explain how the new Liquid Shot aligns with the latest scientific insi ..read more
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Top Five Triathlon Training Mistakes
First Endurance Blog
by First Endurance
1M ago
By Josiah Middaugh - 15x XTERRA National Champion Avoid these training mistakes and improve your triathlon times Training for a triathlon can be challenging and confusing. You have to balance swimming, cycling, and running, nail your training plan, manage your time effectively, maintain proper nutrition, and stay injury-free.  With huge variations in the training history, skill, and fitness levels of  triathletes, it makes finding sound training advice even more difficult. To help any aspiring triathletes and provide a refresher to vets looking to refine their gam ..read more
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ELECTROLYTES: THE BALANCING ACT FOR OPTIMAL PERFORMANCE
First Endurance Blog
by First Endurance
1M ago
What they are, what they do, and why you need all five. by Jeff Rocco, MD INTRODUCTION The science of cramp prevention is both complex and surprisingly simple. The causes and cellular chemistry involved – that’s the complex part. The solution, fortunately, is the easy part: take all five electrolytes before, during, and after exercise in order to maintain balanced electrolyte levels. Overloading one or two – like, say, by relying exclusively on pickle juice – can actually throw off your internal balance and will only contribute to symptoms like brain fog, fatigue, muscle weakness, and – of cou ..read more
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EFS UPDATE – MEETING MODERN DEMANDS
First Endurance Blog
by Luke Bucci
1M ago
More carbs, a streamlined formula, and increased performance By Luke R. Bucci, PhD CCN CNS EFS has been leading the industry for endurance fueling for almost two decades, breaking the electrolyte, flavor fatigue, and GI tolerability barriers – and then adding upgrades to keep your head in the game. It’s time for EFS to leap ahead yet again, taking advantage of recent clinical research and real-world practices on ever-increasing carb intakes to capitalize on what really works in the field. The reformulation of EFS has been drastic – drastically good! It’s streamlined with fewer ingredients. The ..read more
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No Sleep Till Bogota
First Endurance Blog
by First Endurance
4M ago
Rob Britton and Griffin Easter on grinding out the Transcordilleras. With Rob Britton and Griffin Easter INTRODUCTION Clocking in at eight stages (or one extremely looong stage for the likes of Rob Britton), a total distance of 600+ miles, and over 70,000 (seventy thousand) feet of climbing through the Colombian Andes, the Transcordilleras is an unforgiving mega epic wherein each rider is wholly responsible for themselves.  If you think that sounds like the kind of thing Griffin Easter would do, and do well, and that Rob Britton would do in the hardest, most punishing way possible, well ..read more
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Blasting Meatloaf in Colombia
First Endurance Blog
by First Endurance
4M ago
Whitney and Zack Allison on Whitney’s Transcordilleras win. With Whitney and Zack Allison INTRODUCTION Clocking in at eight stages (or one extremely looong stage for the likes of Rob Britton), a total distance of 600+ miles, and over 70,000 (seventy thousand) feet of climbing through the Colombian Andes, the Transcordilleras is an unforgiving mega epic wherein each rider is wholly responsible for themselves – though there are opportunities for help. Especially if you’re married to the help. That was the case for Whitney Allison, who took Zack Allison, her lawfully wedded pack mule – err, husba ..read more
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Fueling Considerations for Female Athletes
First Endurance Blog
by First Endurance
5M ago
Maximizing performance and recovery through the menstrual cycle. By Jennifer Kurtz, PhD, CISSN, CSCS, EP-C Introduction More than ever, there is a high prevalence of women participating in sports. That has warranted focused attention on the potential impact of menstrual hormones – specifically progesterone and estrogen – on exercise performance and metabolic demands. Throughout the menstrual cycle, women have different caloric needs, substrate utilization (carbohydrates, protein, or fat), fatigability, body composition, performance, and recovery needs affected by the fluctuations of these horm ..read more
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GOLD + SILVER IN YELLOW, BLUE, AND RED
First Endurance Blog
by First Endurance
5M ago
Diana Peñuela on nutrition, race-day prep, and owning Colombian nats. Photos: @lavueltaesasi With Diana Peñuela INTRODUCTION Diana Peñuela’s path to road cycling wasn’t straightforward, and that’s not only because she went through speed skating and mountain biking before becoming a roadie. She’s spoken frequently about the roadblocks and lack of support she encountered during her early career as a female Colombian cyclist, but she persevered. After 11 years as a pro and in her third season with DNA Pro Cycling, it’s safe to say perseverance paid off. Her 2024 is looking to continue that ..read more
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