(Note: Steve Kester is a perennial Hawaii Ironman qualifier and just won his age group at St Anthony's Triathlon in St. Petersburg, Florida in the 45- 49 age group.

Steve and I were talking before the race and he was looking very fit. I asked him "what the secret was to your success?" He said: "Train heavy, race lean." I asked him to explain. Here is his answer...)

For the past several years, a cornerstone of my training philosophy has been to train heavy and race lean. I consider myself an expert at both ends of the weight continuum. Prior to retiring from the corporate rat-race, I tipped the scales at 220 pounds, which hung on my 5'9" frame like a truck tire. Upon retirement, I decided I wanted to work off my corporate excess by doing the hardest athletic challenge in the world, within reason. Google directed me to Ironman, as the RAAM seemed nutty. Within 12 months, I worked myself down to 155 pounds, and then took another year to chisel down to 148, which I consider my fighting weight. At 148 pounds, I average about 4- 6% body fat, a far cry from the 22% I once sported. However, eating has always provided me more joy than Ironman, so it's not unusual for my weight to see- saw.

From Skip in KC:
Great information on how to improve both the run and cycling. The end of the article describes a carb and protein fluid replacement drink. Are these 2 separate drinks or is there a drink with both ingredients? Are you able to provide a few names of these drinks? Finally, in terms of timing when to consume such replacement drinks; is the drink at the same time as taking the MAP pills?

From Dave Scott:
Accelerade provides a 4 to 1 carb/protein ratio in their fluid replacement drink (FRD). All FRD's provide a simple sugar blend of short chain carbohydrates. By volume, they all range between 5.8 to 7.8% sugar. If the concentration of either carbohydrate or protein is ...

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