Russell Sergent – Race Day Tips For Ironman

Russell Sergent has always had a passion for running, which led him to take part in his first marathon in 2007. A year later he completed his first Ironman distance triathlon, covering 140.6 miles in the process, and has since gone on to complete four more, all of which he completed in less than 12.5 hours. While your preparation for Ironman races is crucial, there are also a number of issues that you will need to deal with on the day of the race itself. The following are all useful tips for ensuring you are ready for what you will face when the race starts.

Russell Sergent

Russell Sergent

Get Fueled

Make sure you enjoy a nutritious breakfast that includes everything your body will need to withstand the rigors of such a long race. Avoid foods that may lead to you feeling bloated during the race and make sure that everything you consume has something valuable to offer. A poor dietary plan will leave your body feeling unprepared for the race, so take the time to construct a plan and follow it on the day of the race.

Pace Yourself

You may head into the triathlon with a full head of steam, but this enthusiasm can cause issues later on in the race. Many who are new to ironman races make the mistake of burning themselves out by trying to be as fast as possible on the biking sections, which results in them not being able to maintain a consistent pace during the marathon portion. Understand your body’s limits and don’t try to exceed them. Instead, create a plan of action for the entire race and run through it in your head during the race itself so you don’t push yourself too far too early.

Be Careful With Food During The Race

You will need to refuel at various points during the race to ensure your body has what it needs to compete, however, you need to be careful of eating too much. This is a common issue when exiting the water and heading into the biking section of the Ironman race, as many look to refuel quickly once they are on their bikes. Remember that you don’t need to replace all of the calories that you burn during the race, so create a race day nutritional plan that will ensure your body gets what it needs, when it needs it.

Have Fun

Nerves can have a disastrous effect on your performance. To counteract this, remember that you are taking part in the race to have fun and push yourself to your limits. Don’t worry about what other racers are doing and focus on your own performance.

Russell Sergent is an experienced Ironman triathlon competitor who has completed a number of races.

Russell Sergent – Tips For Preparing For A Marathon

Russell Sergent is an experienced runner who has completed nineteen marathons since running his first in 2007. In order to prepare yourself, both physically and mentally, for a marathon it is important that you start your training early and dedicate yourself to it so you can withstand the rigors of the challenges you will face. For those who are new to marathons, this can often be a daunting task. With that in mind, these pointers should prove useful for those who want to make the most out of their preparation time.

Russell Sergent

Start A Log

A comprehensive log is essential to your training as it will allow you to track your progress and work out areas where you need to improve. Actually being able to run the distance should be your first priority, so use your log to keep track of your personal best distances until you get to a point where you can run the length of a marathon consistently. It also helps to keep track of your daily mileage and run times so you can notice when you aren’t performing to your best.

Take Rest Days

A lot of new marathon runners feel like they need to train every day to prepare themselves. While regular training is certainly important, you will only burn your body out if you don’t rest every so often. Try to build at least one rest day into your schedule, to give your muscles the chance to recover, and take it a little easier sometimes so you still maintain your fitness without pushing your body to its limits.

Get Good Shoes

It’s a simple tip but you will be happy you followed it come race day. Invest in a comfortable pair of running shoes that are also sturdy enough to withstand the demands of repeated long-distance runs. A poor pair of shoes will derail your efforts quickly when running a marathon.

Gradually Increase Your Weekly Mileage

If you are new to running marathons it can be tempting to feel like you should be able to run long distances as quickly as possible. This leads to burn out and can even result in injury. Instead, figure out your current limits when it comes to weekly mileage and then look to gradually improve that figure over time. A good baseline to aim for is a ten percent improvement for each week, but don’t beat yourself up if you don’t always achieve it.

Eat Well

The food you put into your body is just as important as your physical training. If you eat poorly you will be susceptible to the effects of fatigue and won’t perform to the highest level. Create a nutritional plan and stick to it to ensure your body has the fuel it needs.

Russell Sergent is an experienced marathon runner.

Russell Sergent – Recycling Basics

As a person who wants to reduce his carbon footprint as much as possible, Russell Sergent is always interested in green solutions. Recycling is a huge part of that, as the process has many elements that benefit the environment.

Russell Sergent

Recycling Benefits

When you throw out your garbage, you add to the never-ending cycle of waste production that fills up landfills and creates ammunition for incinerators, which in turn create highly toxic gas. Many people don’t realize this, but randomly throwing garbage into the tin is not much different than pouring it onto the streets. It looks better, but from an environmental standpoint it is pretty much the same thing.

Recycling lessens the negative impact on the environment because it reduces the waste directly sent to landfills. This starts a positive chain reaction. Because of the reduced waste there is less pollution and greenhouse gases. This means that the method helps maintaining the environment for future generations.

The Process

The process has three main phases, and you are only responsible for the first one – the proper sorting of your waste. We are talking about four major product types, newspapers and paper towels, containers made out of different materials (usually aluminum, plastic and glass), steel cans and miscellaneous plastic objects, like detergent bottles. Once your trash has been collected, it will be processed, which will result in the creation of new products.

As an athlete who is very conscious about his close environment, Russell Sergent always recycles his waste and makes sure that it is carefully separated.

Sources: https://www.epa.gov/recycle/recycling-basics

 

Russell Sergent – The Qualities That Make Quiznos Special

Russell Sergent is a professional triathlete and successful entrepreneur who is the owner of three businesses including a Quiznos in Rockford, IL. He has been in the food industry for 15 years now, and as a result, he developed a base of knowledge that allows him to understand Quiznos’ business philosophy to its full extent.

Russell Sergent

The Key Ingredient for Success

The Quizno brand started out its success story more than 30 years ago in Denver. Their business philosophy was built on a premise that should be obvious in the food industry, but it isn’t. They wanted to create products that tasted great, using only the highest quality of ingredients. If we think about certain fast food giants, we instantly realize that success in the food industry does not necessarily require that. In fact, for decades, the opposite seemed to be true. In that sense, Quizno was always a little ahead of others, and as it turns out, they were absolutely right. It took society a couple of decades to realize that they don’t have to be content with eating tasty, but ultimately unhealthy food items with mystery ingredients in them.

The Quality of the Ingredients

When it comes to a restaurant, these days the quality of the food ingredients is quite likely the number one deciding factor that determines the financial success – or lack thereof – of the establishment in question. At Quiznos, they don’t use mystery ingredients that make the food tasty while reducing its nutritional qualities. They create the flavor by combining fresh, top notch components.

Ethically-Sourced Food

There are clear trends in the food industry that are not likely to go away anytime soon. One of these trends is the increasing demand for quality and ethical solutions. This created a new line of small businesses that remolded the shape of the industry itself. Those who are willing to change their ways and improve the quality of their ingredients can stay alive, but those who are stubborn enough not to join this revolution will probably be left behind. The reason why Quiznos was ahead of its time from the very beginning, was their willingness to use quality ingredients. Their code of conduct was built on the use of ethically-sourced food while complying with all laws and regulations.

A Risky Business Policy That Paid Out

Quizno’s business policy was extremely bold and risky. They have built a food franchise on the premise that offering competitive prices while using the highest quality ingredients is possible. The company legitimized the idea of healthy fast food, and that is why they are still successful.

Russell Sergent has been running the Rockford Quiznos in the past 15 years, and he hopes that the restaurant can still reach new heights.

Sources:

http://www.quiznos.com/About/Who-We-Are.aspx