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current weather / pinhoti trail mid-point / 181.3 ~ cave spring trailhead.

(trailheads / sections)

​​pinhoti national recreation trail / pinhoti millennium legacy trail

In case of emergencies, dial 911.​ This is the only public service that knows your exact location.

go to settings / go to privacy / turn on location services

visit the georgia pinhoti trail association / trail guides and trail info

* revised numbering system: s1 = section number and 1.1 = section mileage. example: s1 ~ 1.1 *

triathlon training.

(work in progress)



triathlon distance.
Sprint
Swim: 750 meters (.465 mi.)
Bike: 12.5 miles
Run: 3.1 miles


Olympic
Swim: 1500 meters (.93 mi.)
Bike: 25 miles
Run: 6.2 miles


Half Ironman ~ 70.3 mi. 

Swim: 1.2 miles

Bike: 56 miles

Run: 13.1 miles


Ironman ~ 140.6 mi.
Swim: 2.4 miles
Bike: 112.0 miles
Run: 26,2 miles


Aquathlon
Swim: 1500 meters
Run: 3.2 miles


Duathlon
Short Course
Run: 3.2 miles
Bike: 15 miles


quote.

Rocky Balboa:
“The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done.”



fueling.

Total fluid intake under 28 oz. an hour.

Electrolyte intake between 3 - 6 endurolytes per hour.

Caloric intake less than 280 calories per hour.

Body weight at finish decreased no more than 2 - 3%.


salt.

A good goal is to consume less than 2,300mg daily.


water.

During exercise, consume 28oz. per hour.


workout recovery.

Hydration:

Maintain a daily fluid intake of 0.5 - 0.6 oz. of water per pound of body weight.


Carbohydrates:

After exercise, consume 30 - 60 grams of complex carbs.


Protein:

After exercise, consume 10 - 20 grams of quality protein.


Micronutrients:

After exercise, replenish vitamins, minerals and micronutrients.



^ climb up.