Part 3: Training for Hilton Head Island’s Upcoming Races

Getting in tip top training shape for one of Hilton Head Island’s upcoming races does not have to be all work and no play. I have been enjoying learning more about training supplementation and nutrition–and even lost a few pounds in the process.

According to John Curwen of Go Tri Sports there are some key points to properly fueling your body.

“For newbies, there are so many products and new products, it can be a little overwhelming,” says Curwen. “There is also a large amount of information out there. Some of which is very informative and helpful. Some can be a little misguided and created with marketing in mind.”

Go Tri Sports recommends trying many of the products they carry including, Hammer Nutrition, GU, Carbo Pro, Honey Stinger and Clif products. “The products range from powders that are mixed with water to form a high carbohydrate and electrolyte balance, to energy gels, to energy bars, to electrolyte tablets,” explains Curwen.

Hammer products

Curwen also cautions that Hilton Head Island athletes should consider the Lowcountry humidity and heat when training. “When someone sweats they are not only losing water,” begins Curwen, “but also essential minerals. Here in the south especially, the body’s water and electrolyte levels can be depleted rapidly causing headaches, nausea and fatigue.”

In an effort to combat this, I have used gel packets for my longer runs, upped my water intake and have been focusing on foods that support my training.

Runner’s World offers some excellent recipes and additional training insight. The following is one my favorite recipes:


Chicken Salad with Peas, Mint and Feta

Chicken salad with peas, mint and feta

2 tablespoons freshly squeezed lemon juice
1/2 teaspoon fine sea salt
1 cup light cream or half-and-half
1/3 cup finely minced fresh chives

1 cup shelled peas, blanched and refreshed
3 small spring onions, cut into thin rounds
3 ounces Greek feta cheese, crumbled
1/4 cup mint leaves, cut into a chiffonade
3 cups shredded chicken or turkey
8 ounces cherry tomatoes
1 avocado, peeled and thinly sliced
2 baby Romaine heads, thickly shredded
4 radishes, halved and thinly sliced
1/4 cup finely chopped chives

To make the dressing, combine the lemon juice and salt in a small jar. Shake to dissolve the salt. Add the cream and chives. Shake to blend. Taste for seasoning. In a large, shallow bowl, combine all the salad ingredients. Toss with just enough dressing to evenly coat the ingredients. Arrange on four large dinner plates. Serves four.

FAT: 20 G

Be well (and eat well!), Becca