Infinitude Coaching-Zambia

Got a running goal this year?

Come experience the power of RunDot and get truly adaptive training for any distance.

Forget off-the-shelf plans tweaked for pace, training with RunDot means that every session is built for you, your goal, and how you’re doing that day. ��Every time you finish a run, RunDot adjusts the next session based on your performance, so you’re always training who you are today, not who you were last week.��No guesswork or generic plans. RunDot adapts to you, every day, every run.

* Sign up with me and get 3 weeks of FREE coaching
* Commit to a goal race (from a 5K to a marathon!) and get 10% off Premium Coaching until that race

Start here: https://app.rundot.com/onboard/sign-up/sarahjacobsz

Still following a static training plan not customised to you?

We’ve given the RunDot a full refresh, focusing on the numbers that matter most to you and your training. No digging around for sessions, no decoding data; just clear insight into how you’re responding today.

By using purpose-built adaptive AI, RunDot meets you where you are, then adjusts as you go; factoring in fatigue, stress, weather, and the realities that don’t show up on typical training plans.

Put simply, it’s training that evolves with you. Have a look at our all new app and get a 2 week free trial.

https://app.rundot.com/onboard/sign-up/sarahjacobsz

No junk miles. No guesswork.

Every session in RunDot is prescribed with a purpose based on your data, your race and your potential.

Train smarter, not harder.

Follow the link for 2 weeks trial: https://app.rundot.com/onboard/sign-up/sarahjacobsz

Just one of the many amazing technological features we use to determine your personalised training plan.

Tasty Tuesday

Grilled Veggie & Black Bean Tacos with Avocado Lime Crema

Why it’s great:
• Packed with fiber and plant-based protein
• Rich in nutrients

For the tacos:
• Corn or whole wheat tortillas
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 red onion, sliced
• 1 cup cooked black beans (or canned, rinsed)
• Olive oil, cumin, smoked paprika, salt, pepper
• Fresh cilantro (optional)

For the avocado lime crema:
• 1 ripe avocado
• Juice of 1 lime
• 1–2 tbsp plain Greek yogurt (or dairy-free alternative)
• 1 small garlic clove
• Pinch of salt
• Water to thin, if needed

Directions:
1. Toss the veggies in olive oil and spices. Grill or roast until tender and slightly charred.
2. Warm your tortillas on a skillet or grill.
3. Mash or blend avocado crema ingredients until smooth.
4. Assemble tacos with veggies, black beans, and a drizzle of crema. Top with fresh cilantro.

It’s all in the training.

The Final Push 🏊‍♂️🚴‍♀️🏃‍♂️ 2 weeks to go until Ironman 70.3 Durban! You've trained through early mornings, tough weather, and long sessions. Now it's time to trust the process. Every stroke, pedal, and stride has brought you closer to the finish line. Let your preparation fuel your confidence. 🔥 You’re not just ready. You’re unstoppable. #Ironman703Durban #MotivationalMonday #TriathleteMindset #FinalPush #TrustTheTraining #MotivationMonday #TriathlonJourney #Inspiration #MondayMotivation #FitnessGoals #infinitudemultisport #tridot #tridottraining #redcarpet #finishline #endurance #multisport #swim #bike #run

Most athletes train with a purpose of getting better in their performance. To be able to optimise your training; nutrition and the timing of intake is critical.
The adaptations to training can only happen with the presence of the correct foods. Protein is the essential nutrient for muscle repair and growth.

Here are six essential reasons why athletes should consume the appropriate amount of protein:
1. Muscle Repair and Growth - Protein plays a crucial role in repairing and rebuilding muscle tissue post-exercise, which enhances growth and recovery, ultimately boosting athletic performance.
2. Immune System Support - Protein contributes to a strong immune system by facilitating antibody production, allowing athletes to stay healthy and recover swiftly from strenuous physical activities.
3. Enzyme and Hormone Synthesis - Proteins play a crucial role in producing many enzymes and hormones that control various bodily functions, such as metabolism and muscle development. A prime example is insulin, a protein hormone that assists in regulating blood sugar levels.
4. Preventing Muscle Degradation - Athletes who are in a calorie deficit or engaged in rigorous training may face the risk of muscle loss. Adequate protein intake is essential, as it supports muscle preservation and reduces muscle breakdown.
5. Satiety and Metabolism - Protein has a higher thermic effect than carbohydrates and fats, meaning it requires more energy to digest and metabolise. It can also promote satiety, helping athletes manage their weight and maintain lean muscle mass.
6. Optimal Performance Adequate - protein intake helps in maintaining high energy levels and muscle function during prolonged exercise, which ultimately supports better overall performance.

In summary, protein plays a vital role for athletes in achieving peak performance, improving recovery, and minimising injury risks.
Adequate protein consumption should meet the requirements of their physical activities while promoting long-term health.

A structured training program for running or triathlon offers numerous benefits, ensuring a balanced approach to fitness, injury prevention, and performance improvement.

Here are some of the key advantages:

1. Improved Performance - Structured programs are designed to gradually increase intensity, distance, and duration through training blocks. . This ensures your body adapts over time, improving strength, stamina, and speed.

2. Injury Prevention - A well-rounded plan includes rest days, cross-training, strength training and a mix of high-intensity and recovery workouts, reducing the risk of overuse injuries.

3. Time Efficiency - Structured programs maximise the benefits of your training time, ensuring you're working on all the necessary aspects of fitness (aerobic capacity, strength, endurance, speed) without wasting time on unnecessary activities.

4. Holistic Approach to Training - Structured plans address each discipline—running, cycling, and swimming—helping you improve in areas that may need more focus. For example, if you're stronger in cycling but weaker in swimming, the plan ensures you spend more time working on swimming without neglecting your running or cycling.

5. Measurable Progress - With a structured plan, it’s easier to track progress through benchmarks and metrics (e.g., pace, distance, time, heart rate). This allows for adjustments in your training as you progress, ensuring you're always pushing toward improvement. As you measure progress, a structured program can be adjusted to prevent plateauing or to push harder if you’re hitting targets early. It allows for flexibility based on how you're performing.

6. Race-Day Readiness - A structured program typically includes a tapering phase, which reduces the intensity of training leading up to the race, ensuring that you’re fresh and primed for performance.

In summary, a structured training program provides a comprehensive approach to improving fitness, reducing injury risk, building mental toughness, and optimising race performance. Whether you’re a beginner or experienced athlete, a structured approach allows you to train smarter, not harder, for the best possible results.

And the triathlon season here in Africa begins! If you’re one of the athletes racing - come on by and say hi!

Exciting news for athletes racing IRONMAN South Africa and the Nelson Mandela Bay 5150! TriDot Triathlon Training IRONMAN's official training partner will be at the IRONMAN Expo and race Village from 27 March to 30 March. Our South African TriDot Coaches will be at the TriDot Tent to talk all things triathlon and training! There will also be some talks for first timer athletes as well as talk on nutrition and a wetsuit demo. To keep up with all the events over race weekend you can join the TriDot @ the Races page where we will be posting race day tips and event reminders.

Click on the link to sign up! You also don't have to be a TriDot athlete to join the events. This is open to everyone.

https://race-hub-409a38.circle.so/join?invitation_token=c45e89206f193c0c26d096cd7a47026de6f69a28-aa41f2a9-c791-4bf4-8738-0ee86ec4fad1

In order to maximise and optimise performance and recovery, athletes need to continually load and reload muscle glycogen stores.

How do we do this? Carbohydrates.

Carbs are essential for athletes because they provide the necessary fuel for performance, recovery, and overall health. Here are eight reasons why athletes need to consume carbs:

1. Carbohydrates are the body's primary source of energy during exercise, especially for high-intensity activities like sprinting, lifting, or cycling. They are broken down into glucose and stored in muscles and the liver as glycogen, which is used during physical exertion.
2. After intense workouts, muscle glycogen stores get depleted. Carbs help replenish these glycogen stores, ensuring that athletes are ready for their next training session.
3. Consuming carbs before and during training and racing helps sustain energy levels and delay fatigue by maintaining blood glucose levels. But we have to train our gut to do this by practising during training!
4. Post-exercise carbs aid in faster recovery by restoring glycogen levels and reducing muscle protein breakdown, which speeds up the recovery process.
5. Low carbohydrate intake can lead to early fatigue, which negatively impacts performance. By fuelling up with carbs, athletes can avoid the “bonk” or “hitting the wall” during prolonged activities.
6. When carbohydrates are available, the body can prioritise using carbs for energy rather than breaking down muscle protein. This helps preserve muscle mass, which is vital for strength and endurance.
7. Carbs are also important for cognitive function. During intense physical exertion, athletes need mental focus and decision-making abilities, which are supported by glucose as the brain's primary energy source.
8. Carbs support the immune system by providing energy for immune functions. They also promote gut health by feeding beneficial bacteria, which are key for immune response. Carbs help regulate inflammation and stabilise blood sugar levels.

Incorporating the right amount of carbs for your training level will ensure better performance, recovery, and overall well-being. Want to know what carbs you should be eating? DM me!