Cycling is a sport unlike most other endurance sports. Running, triathlon and swimming consist for the most part of steady-state efforts - in that there is often not a lot of fluctuation of pace or effort. This is because running, triathlon and swimming are self-paced efforts. Cycling however is quite the opposite, and this is especially true of group rides and races.

In these scenarios, a cyclist must be reactive to other cyclists, primarily due to the speeds that they go and thus, the influence of wind resistance. Meaning, if a cyclist allows a gap between them and a rider in front of them to form, the cyclist behind will encounter increased wind resistance due to no longer being in the draft of the rider in front of them. As such, the cyclist behing will have to increase their speed to stay directly behind the rider in front of them. This is an example of how cycling is a reactionary, and not a self-paced sport.

While most all endurance sports athletes use a variety of training mediums/workout types in their program such as tempo, intervals and low intensity/endurance-based sessions, a cyclist performs these sessions not just from the perspective of gaining fitness or endurance, but also being able to react to the pace of other riders or to instigate their own tactic.

Key Workouts

There are four main types of cycling workouts:

1. Long Steady Distance
2. Tempo
3. Intervals
4. Sprints

The terrain that these workouts occur on is largely based on the terrain available to a cyclist, as well as the type of event that a cyclist is training for.

Long Steady Distance (LSD)

LSD workouts are typically used to build muscular endurance, as well as aerobic capacity. These workouts usually occur at a relatively low intensity. Often termed 'Zone 2', this relates to a training intensity zone that is approximately 60-70% of one's maximum heart rate. At this intensity level, it should be fairly easy to have a conversation and thus, intensity is not a limiting factor in one's ability to ride for long distances. It goes without saying that riding for long periods of time requires that a cyclist fuels properly to maintain their energy stores. A perfect example of a great food source is Honey Stinger Energy Waffles, as they provide the necessary carbohydrates and easy to eat on the go that a cyclist needs.

Unless a cyclist is riding in a controlled environment such as on an indoor bike (or trainer), it is often quite difficult to maintain their heart rate to a particular zone. For example, a cyclist doing an LSD workout would likely drift into zone three as well.

Tempo

This is a fairly generic term to denote riding at an increased intensity (usually a steady pace) for a set period of time. The degree of intensity and the duration of the tempo effort is largely based on what the rider is trying to accomplish. For example, if a rider is training for an event that finishes at the top of a two-mile climb, they may do multiple half mile uphill tempo efforts to simulate the intensity and duration that they anticipate will be required on race day.

Tempo efforts at a relative high intensity can also be useful for mimicking a breakaway effort (one or more riders that try to win by ‘breaking away’ from the main pack of cyclists), or chasing down a breakaway rider or riders.

Intervals

From the standpoint of increasing one’s maximum aerobic capacity, intervals are the most efficient way to do so. Intervals are characterized by relatively short, high intensity efforts - followed by a recovery period. The exact number, duration and intensity of the intervals are based on the specific needs of an athlete. Due to the high intensity of intervals and thus, the effort required to perform a set, or sets of intervals, having the right fuel in your body is very important. Often times, high intensity efforts can negatively impact one’s GI system. Therefore, trying out a fueling and hydration strategy in training is super important. Often, food that is easy to eat and digest are the best for high intensity training. Additionally, caffeine has been shown to have positive effects, specifically with high intensity training. As such, a product such as Honey Stinger Caffeinated Chews are perfect for this type of training intensity.

Intervals are often viewed purely as a means to increase one’s maximum aerobic capacity. However, due to the rest period when the heart rate decreases, intervals also serve a dual purpose of increasing one’s aerobic fitness and decreasing their recovery time. Tactically speaking, reduced recovery time is critical for a cyclist to either launch multiple attacks, or to respond to multiple attacks.

Regarding using intervals to increase one’s maximum aerobic capacity, the best analogy is that of a ceiling. As an example, if someone just does low intensity (zone 2) type workouts, they will become more aerobically fit, but they will not necessarily raise the ‘ceiling’ of their aerobic capacity. Therefore, they can function very well at low to medium intensities. This type of training is often seen in ultra-distance athletes. However, the fact of the matter is that regardless of the distance being trained for (20 miles or 200 miles), having a higher aerobic ceiling allows a cyclist to perform at a higher intensity for longer periods of time, which is never a bad thing.

Sprints

Just like runners often practice their finishing kick, cyclists need to practice their sprint in training to be able to successfully execute it in a race. Bike races often come down to a sprint and whoever is the fastest, wins. Therefore, being able to sprint is of critical importance to any bike racer. This is true regardless of the discipline - road, mountain bike, gravel, track.

To be a well-rounded cyclist, you need to train for different sprint scenarios. Some of these scenarios include:

• Short sprints from a slow speed to work on acceleration (flat, uphill)
• Long sprints (flat, uphill, downhill)

Of course, in order to be able to sprint for the win at the end of the race, you have to not be able to make it to the finish, but also in the lead group of riders. Therefore, having the fitness level to make it to the finish with the leaders is of utmost importance.

Play to Your Strengths

We all know that no two people are alike. In sports and especially cycling, this couldn’t be truer. While there are distinct differences such as between a feather weight climber and a muscular sprinter, there are even more minute differences as well. For example, two climbers might be the same height and weight, but one might excel at long, steady climbs whereas the other climber might excel at short, steep and punchy climbs. This just goes to show how most every cyclist has a very specific type of riding that they excel at.

When it comes to racing, these seemingly nuanced differences become magnified due to competitive advantages that they can elicit. However, this is only true if a rider appreciates their unique skillset and secondly and perhaps more importantly, has the tactical sense and fitness to utilize it.

Related to the above example, if two cyclists are in the lead of a race and the race finishes on a climb, the rider that excels at long climbs would likely try to ride hard and at a steady high pace to drop the other rider. Conversely, the other rider would likely try to attack the rival with short, fast accelerations to drop them. However, at the end of the day, the winner would often be decided by who is fresher and has more ‘gas’ left in the tank.

Post Workout

When you’re training for an event, you have to play the long game. You cannot effectively train throughout a week or training cycle if you’re constantly tired and not recovered from your prior workout(s). Therefore, sleep and nutrition are critical for a cyclist looking to optimize their performance. Ingesting protein within ~ 30 minutes after a workout is suggested to help in the refueling and muscle recovery. Therefore, taking in a protein source such as Honey Stinger Protein Bars is a smart move to help you recover faster!

Rick Prince

Founder, United Endurance Sports Coaching Academy

www.uesca.com

Shop Honey Stinger's Prepare, Perform, Recover collection here!

Native American Heritage Month: Maintaining Identity

When Rex Lyons was a teenager, he excelled at lacrosse. At age 17, he made the Iroquois Nationals Lacrosse Team, now known as the Haudenosaunee Nationals. Word of Rex’s superior skill and performance as an attackman spread throughout the Onondaga Nation, and he began to feel special.

The nation’s Clan Mother sat Rex down. “You played a great game the other night,” she told him. “But you know, I’ve been hearing things.”

The Clan Mother’s tone changed. “You’re a lacrosse player, and a good one. This community loves the gift the Creator gave you,” she explained. “But it’s a gift. It’s not for you. You have to respect it and take care of it.”

Rex could feel his ego subsiding. “You,” the Clan Mother made clear, “are not special. The game is special.”

The Onondaga Nation is one of six in upper New York state comprising the Haudenosaunee Confederacy (who the French called Iroquois and the English called Six Nations). The other nations are the Mohawk, Oneida, Cayuga, Seneca, and Tuscarora. Lacrosse was gifted to the Haudenosaunee by the Creator over a thousand years ago as a Medicine Game promoting health, wellness, and spiritual activity.

Looking back through history, there weren’t many (if any) team sports. Onlookers were struck by this extraordinary game and culture. For Rex, lacrosse is about the common good. It’s fundamental to the Haudenosaunee and it’s part of their instruction process for their children.

When Haudenosaunee players shake hands with opponents after a game, they’re giving thanks. They’re thanking opponents who challenged them, made them dig deep, find their courage, and test their limits. In this way, opponents are also teammates. “We have wins and losses,” Rex says. “We’re human, not perfect. We play with a good mind and an open heart, and we try to do better the next time.”

Lacrosse is a great way to teach youth that life is not all good, good all the time, or instantly good. It takes a lot of hard work and discipline to succeed. Just as the Haudenosaunee use lacrosse for instruction, they also use stories and their oral traditions.

Rex remembers a story an elder wiseman once told him. “Imagine that everything good is in your right leg,” the wiseman said. “In your left leg is disappointment, death, illness—everything bad. When you try to hop around on your right leg, you can’t get far.” We have two legs and need both for life’s journey. We experience both good and bad.

This philosophy of interconnectedness is what makes the Haudenosaunee Nationals so good at lacrosse. The Haudenosaunee are governed by the key values of peace, friendship, and healing, and it’s evident they don’t compartmentalize.

As a sovereign nation, the Haudenosaunee have been fighting for their independence since the first European landfall. The struggle has presented challenges on all fronts, even in international sport competition. Given the political landscape and no National Olympic Committee of their own, the Haudenosaunee Nationals were excluded from the World Games for lacrosse’s inaugural inclusion to the 2022 World Games.

The Haudenosaunee Nationals challenged this decision and, with global support, won their rightful place in the World Games. “We’re a sovereign nation ranked third in the world,” Rex says. “With lacrosse being our game, we belong in the World Games. We belong anywhere our gift to the world is being played."

As we recognize and pay tribute to the ancestry and traditions of Native Americans this month, we can see how the Haudenosaunee Nationals Lacrosse Team and the Haudenosaunee Confederacy’s mandate are integral to the sport of lacrosse and all who play and watch. Lacrosse is not just a sport. It’s a history lesson, a timeless story, and a vehicle for self-determination.

“Stay true to who you are,” Rex says, “and play on.”

Rex Lyons, a member of the Eel Clan of the Onondaga Nation, is a former player and current Board Member of the Haudenosaunee Nationals Lacrosse Team. Rex is also a Trustee and Spokesperson for the Haudenosaunee Nationals Development Group, a nonprofit whose mission is: To prepare our Haudenosaunee and Indigenous youth for international competition, raise awareness of the traditional and cultural aspects of the game of lacrosse, and expose our players to educational opportunities.

Latinos Run is a community of runners that aims to inspire, motivate, and empower Latinos to lead a healthy lifestyle through running. Maria Solis Belizaire is a passionate runner and advocate for diversity and inclusion in the running community. In this interview, we will learn more about her journey, her vision for Latinos Run, and her advice for aspiring runners. Join us as we celebrate Hispanic Heritage Month and learn from the inspiring story of Maria Solis Belizaire.

About Maria Solis Belizaire

Maria Solis Belizaire is the founder of Latinos Run and Latinas Run, two running organizations that aim to promote health and wellness within the Latino community. Her journey into the world of running and fitness began with a deep-seated passion for promoting health and wellness within the Latino community. Growing up, she was actively involved in athletics, but it was during her teenage years, marked by her mother's incarceration, that running became her refuge. Joining her high school's track team was her way of navigating adversity. Over time, she embraced the sport more deeply, participating in local fun runs and connecting with fellow runners, including an Ultra Marathoner who inspired her to aim for the NYC Marathon. This ignited a life-changing connection with running, and its impact became even more significant as she witnessed the toll of health issues, including cancer, obesity, and heart disease, on her loved ones. In 2016, driven by a lack of running groups tailored to the Latino community and in honor of her late mother, she founded Latinos Run. The initiative blossomed, giving rise to Latinas Run, a platform focused on empowering Latina women. Beyond running, she actively travels across the United States, meeting fellow runners and advocating for the health and well-being of Latinos. Through it all, she remains a dedicated speaker, raising the voices of underserved communities and championing the cause of better health for all.

What Are Your Goals for the Latinos Run Organization?

“My main goal for the organization is to support Latinos and create visibility for them within the running space. I want to foster a strong and inclusive community where Latinos feel empowered to prioritize their health through running. By providing resources, inspiration, and a sense of belonging, I aim to break down barriers and promote a healthier lifestyle while showcasing the diversity and strength of our community in the running world.”

What Do You Enjoy Most About Leading Latinos Run?

“What I enjoy most about leading Latinos Run is the strong sense of community it fosters. Building lifelong friendships and witnessing the transformative journey of our members brings me immense joy and fulfillment.”

How Do You Work to Promote Physical and Mental Health within the Latino Community Through Your Platform? 

“We work to promote physical and mental health within the Latino Community by offering a range of initiatives. Through accessible resources, motivational narratives, and a supportive community, we provide training plans, wellness guidance, and engaging content that encourages active lifestyles. By sharing success stories and facilitating connections, our platform creates an environment where individuals can prioritize their well-being while feeling empowered and connected.”

How Do You Engage with Local Communities to Promote Running and Fitness Among Latinos?

“Engaging with local communities to promote running and fitness among Latinos is a key aspect of our mission. We organize local events, workshops, and group runs to create in-person connections and encourage participation. Through partnerships with community organizations and collaboration with local leaders, we ensure our message reaches a wider audience. Social media and online platforms also play a vital role in connecting with individuals, sharing resources, and motivating them to embrace an active lifestyle. This multi-faceted approach helps us effectively engage and empower local Latino communities to prioritize their health and well-being through running and fitness.”

How Do You Measure the Impact of Latinos Run on Communities, and What Metrics Do You Use to Elevate Success?

“Measuring the impact of Latinos Run on communities is deeply personal to me. Over the past 7 years, I've witnessed a remarkable shift — a surge in Latino participants at events and the emergence of more Latino-owned run clubs. These changes, combined with participation rates, online engagement, and the stories of transformation shared by our members, collectively reflect the positive influence we're having within the Latino community. This evolving landscape continues to inspire and validate our mission's success.”

What challenges have you faced in building a global audience for Latinos Run, and how have you overcome them?

“A significant challenge we faced in expanding the global reach of Latinos Run was convincing brands of our value. It took years of relentless work to forge partnerships with brands who understood and aligned with our mission. In the early days, it was a struggle to get brands to invest in diverse groups like ours. However, I'm heartened to share that the landscape is shifting for the better. Brands are increasingly recognizing the significance of embracing diversity, and it's truly rewarding to witness this positive change taking root. This journey reinforces the importance of our mission to empower the Latino community through running, and I'm incredibly proud of the strides we're making.”

What advice would you give to someone who is new to running and wants to get involved with Latinos Run?

“To someone new to running and eager to join Latinos Run, my advice is simple: just come out. Whether you run, jog, or even walk, our inclusive space welcomes everyone who shares in the belief and support of the strength within the Latino community. It's an open invitation to be part of a supportive and empowering journey toward better health, regardless of your background or experience level.”

How do you plan to expand and grow Latinos Run in the future, and what new initiatives or programs do you have in the works?

“Our future plan for Latinos Run involves expanding through new chapters and offering coaching certifications for our Ambassadors. This will enable us to connect with more communities and provide enhanced support and skills to our members, fostering a stronger sense of community and promoting a passion for running among our members.”

What Are Some of the Upcoming Events that Latinos Run has planned?

“We have an exciting lineup of annual events at Latinos Run. These include our Hispanic Heritage Month Run, the Justice Run, Dia de Los Muertos Run, and we're particularly thrilled about our International Women's Day Run planned for 2024. These events provide dynamic opportunities for our community to come together, celebrate our heritage, promote social justice, and empower women.”

How Can Individuals or Organizations Support Your Work and Get Involved with Latinos Run? 

“Individuals and organizations can play a crucial role in supporting and getting involved with Latinos Run. First and foremost, showing up at our events, runs, and activities is a powerful way to engage and contribute. Additionally, investing in diverse-run clubs like ours helps amplify the impact we're making within the community. Using their voice and taking action to be genuine allies by promoting diversity, equity, and inclusion goes a long way in supporting our mission. These collective efforts not only strengthen Latinos Run but also contribute to a more inclusive and empowered running community overall.”

Where Would You Recommend Our Honey Stinger Hive Members Start Promoting Physical and Mental Health Within Their Own Communities?

“For Honey Stinger Hive Members looking to promote physical and mental health in their communities, they can participate in some of the following: Lead by Example by embracing a healthy lifestyle and sharing your journey. Organize Local Activities by planning group runs or activities. Share Stories by highlighting community success stories. Empower Through Education by organizing sessions on health and wellness. Create Inclusive Spaces by ensuring welcoming environments. Encourage Accountability by establishing supportive groups and challenges.”

To talk about carbs, we’ve tapped Allison Maurer, MS, RD, CSSD, CSCS and Associate Athletic Director of Student Health and Wellness at Knoxville Catholic High School in Knoxville, Tennessee. Allison has been in the sports nutrition field for nearly two decades and now dedicates her time to fueling high school athletes.

Why do we need carbohydrates when exercising?

For any athlete, carbohydrates are the main fuel source for muscles during exercise. Not only that, carbohydrates fuel the brain as well.

To look at carbs in more detail, carbohydrates are composed mainly of simple sugars known as fructose and glucose, and they help maintain exercise intensity and support high-level performance. Fructose and glucose are considered high glycemic carbohydrates. That means they are digested and absorbed quickly and are readily available as an energy source for the muscles and brain.

“Faster absorption of carbs provides more fuel for an athlete during a workout, helps prolong exercise performance, and may be easier on the stomach than other carbohydrate sources.” Says Allison “Natural sweeteners like honey (found in Honey Stinger’s products), are composed of both glucose and fructose.”

How do I choose the right fuel is for my kid?

When it comes to fueling your child, it is important to take into consideration both the type of carbohydrate source  consumed, and to teach your child how to “train their gut”. For example, would a large portion of fries 30-minutes before a practice settle well in their stomach? or something smaller, lighter and faster absorbing like a Honey Stinger waffle? 

“One rule of thumb I tell young athletes: You want to eat enough to know you have energy but not so much that you feel it while exercising.” Says Allison.

The sooner your child understands his or her pre-practice/competition carbohydrate fueling strategy, the better.

It will look different for each person so there is not necessarily a magic number of grams of carbohydrates to consume. However, if your child needs a general guideline, think 20-30 grams of carbs 30-60 minutes before activity. 

When to use Honey Stinger products?

• Eat Honey Stinger Waffles before a practice or competition: Fueling up with a Honey Stinger waffle gives the body a complex carb, releasing energy over a longer period of time. Allison recommends about 30 minutes to an hour before, along with a good source of hydration to top off carbohydrate stores for exercise.
• Eat Honey Stinger Chews during the game: Fueling up with Honey Stinger Chews provides a faster and more immediate release of energy. There are so many ways to use Honey Stinger chews and it all depends on the sport and gut tolerance. Here are a few examples:
• Baseball - Eat a few between each inning to sustain energy
• Soccer, Basketball, football, volleyball, hockey and other stop and go sports - Half-time to replenish carbohydrates and prepare for the second half of the competition
• Tennis - Eat a few between games

“When I say it depends on gut tolerance, that goes back to training the gut. Some people can tolerate a whole bag of chews in one sitting and others need to eat them more gradually for optimal digestion and absorption.” Says Allison. “When in doubt, you can always reference back to the above fueling strategy, eat enough to feel fueled but not so much where you can feel it.”

As youth sports have become normalized in the US, so have the expectations of what we feed our kids and how they eat. One factor that plays into the current junk food and drive-thru culture is time. Parents are busy and constantly pulled in different directions. Even the best intentions to prepare healthy snacks and meals can be derailed by lack of time and convenience.

Meet Allison Maurer, MS, RD, CSSD
Allison is Associate Athletic Director of Student Health and Wellness at Knoxville Catholic High School in Knoxville, Tennessee. She previously served as The Director of Sports Nutrition for the University of Tennessee Athletic Department and the Pittsburgh Pirates MLB and MiLB Clubs.

Allison is passionate about working with youth athletes and parents to help them better understand the impact of food as fuel for kids who participate in sports. “Eating healthy is almost impossible to do 100% of the time,” Allison says, “we need to reframe how we use food. Kids need to be conscious and intentional about what they eat and think in terms of fueling. Kids often see the crackers and chips and just eat because it is there.” Parents have the ability to ask important questions to make sure their child fuels properly. For example “how hungry are you?” “How much energy did you feel you had by the end of the game?”  Prompting kids to be more aware of what they need can help them to not only fuel for performance but to also recognize hunger and fullness cues.

In her work, Allison finds that busy families often fall to two pitfalls when it comes to fueling their kids:

1. They do not plan ahead. Parents may get busy and run late and that is normal. Pack nutrient dense snacks the night before the tournament or game so you don’t have to think about it as you race out the door. It is also important to pack high quality snacks to hold kids over until their next meal. Families might have to get fast food, but eating a pack of trail mix and getting a smaller fast food meal is better than being starving and super sizing everything!
2. A subconscious buy-in to media messages and myths. Just because a celebrity or professional athlete promotes it, does not mean it is good for a 10 year old. Stick with the basics, carbs for energy, water and moderate electrolytes for hydration, some protein and carbs for recovery.

Choosing The Right Sports Nutrition
Honey Stinger makes delicious Sports Nutrition (Waffles, Chews, Bars, and Gels), and uses honey and other natural sweeteners as the energy source (or carb) for quick absorption and sustained energy without the crash that comes from refined sugars. Their products are designed to provide enough energy to sustain athletes for practice, but they aren’t so filling that kids don’t have room for their next meal.

All Honey Stinger’s products fall into their Prepare, Perform, and Recover system to make it easy to find the right fuel for the correct stage of exercise. And the usage is labeled on the back of pack.

This May, we were lucky enough to host Hudson Taylor, Founder and Executive Director, at Honey Stinger HQ and learn more about how the non-profit is activating the athletic community to champion LGBTQ equality in sport.

About Hudson Taylor
Taylor grew up in wrestling in New Jersey and went on to wrestle at the University of Maryland, where he was a three-time all-American. It opened doors for him, allowed him to make friends, and gave him personal confidence. He was also a member of theater arts, where he noticed his LGBTQ friends were treated with respect and inclusivity, as opposed to the wrestling teams, where there was regular homophobic and sexist language. In his senior season he wore an LGBTQ equality sticker on his headgear to show support as an ally, and in response received about 2,000 emails from closeted athletes who gained confidence because of his gesture.

The idea that a wrestler could make that kind of an impact for such a small gesture made Taylor realize that if he had been a football player, team, or league speaking out, that impact would have been much more significant. And this moment was the genesis of Athlete Ally.

Positive Experiences

Taylor hosts trainings and visits different institutions to speak about Athlete Ally. 

 “My experiences and reactions are always positive.” He states, “Nobody wants to make somebody’s experience unsafe, and nobody wants somebody to feel isolated (and) excluded.”

Knowing the biggest challenge for many is finding the time to learn about inclusiveness in sports, Taylor creates tangible, actionable takeaways, and arms attendees with the right information to take with them for future conversations.  He also creates data-driven resources, like the Athletic Equality Index. 

Athlete Equality Index (AEI)

The Athletic Equality Index was started by Athlete Ally in 2017. It is a measurement of LGBTQ-inclusive policies and practices across division one athletics. Each year, 353 division one NCAA institutions are each assigned a score.

“There are four policies and four practices that we’re measuring including - looking at a nondiscrimination policy, is it LGBTQ inclusive, a fan code of conduct, a sexual harassment policy, and a trans inclusion policy?”. “We try to use AEI to help create a clear roadmap, for how an institution could better show up for the full diversity of their constituents.” 

AEI has been a powerful tool because Taylor has found that with transparency comes accountability.

Athlete Ally’s Most Significant Victory

Around the 2014 Winter Olympics, Athlete Ally led the Principal Six Campaign. At the time, the Sochi Winter Olympics were happening in Russia, and Russia had passed an anti-gay propaganda law, where people could be punished by fines or arrested for supporting the LGBTQ community.

“As someone who feels like every athlete should be able to use their platform to affect change in the world, these policies did not sit well with me. So we looked at the sixth principle of the Olympic Charter, which was the nondiscrimination clause, and built this campaign around it, which was the discrimination of any kind and is incompatible with belonging to the Olympic movement.”

Ultimately, this campaign resulted in sexual orientation being added to the Olympic charter's nondiscrimination clause and built into the bidding process for all future games.

How to start with LGBTQ allyship

Hudson encourages people to start with themselves and their own communities.

“Allyship always starts within whatever kind of change we want to see in the world. So we first have to create that change inside ourselves. As an athlete, you have complete control over how you behave, how you show up in the world, and how you treat people.”

The first thing to consider is how our language and behavior might make the people around us feel they must conceal or hide who they are. He encourages everyone to become more conscious of what language and behavior that might be. Ultimately, he believes if we could start with that basic level of word consciousness and be more thoughtful of how we speak to and about one another, a lot of good work can happen.

Visit the Athlete Ally website to learn more about the organization and its mission.  

Anthony also gives advice about how to fuel with Honey Stinger waffles. 

Why are Honey Stinger Waffles the perfect fuel to help athletes prepare for a workout and perform at their peak?

Honey Stinger created waffles with intention. They complement a sound sports nutrition plan as a great way to fuel up for any activity. The shelf-stable aspect of Honey Stinger waffles make them easy to travel with and consume on the go.

Organic ingredients demonstrate Honey Stinger’s commitment to sourcing and creating a high-level product. They include 21 grams of diverse sources of carbohydrate and 7 grams of fat from sustainably sourced palm fruit oil. This macronutrient profile provides a balanced combination of immediate and lasting energy.

Why is honey a great carbohydrate for the body to use as energy?

For an athlete, carbohydrates are the main fuel source during exercise. Honey is a carbohydrate composed mainly of simple sugars known as fructose and glucose. Fructose and glucose are absorbed via different routes in your body.

When an athlete consumes a combination of glucose and fructose, their body absorbs the carbs at a higher rate than they would by consuming glucose and fructose separately. Faster absorption of carbs provides more fuel for the athlete during a workout, helps increase exercise performance, and is easier on the stomach than glucose or fructose on their own. Carbohydrate consumption during exercise can help to maintain intensity and support high-level performance.

Another perk of honey? Honey contains a diverse source of antioxidants. Antioxidants are compounds that can neutralize unstable free radicals in your body, helping to prevent systemic disease.

How do you fuel with Honey Stinger waffles?

When using Honey Stinger or any product for the first time it is a good general rule of thumb to try a product before a training session and see how your body feels and responds. Always try the product in a training session before introducing a new product during competition.

Everyone’s bodies are different and respond to fuel in different ways. It is important to experiment with different products and serving sizes to determine what is best for your specific needs.

Fueling up with a Honey Stinger waffle before going into a workout is a great way to “top off your tank” with an organic source of carbs and fats.

Fueling workouts less than 1 hour

If you have not eaten in the last three to four hours and are going into a workout, try one waffle ~15-30 minutes before. You may increase your consumption of waffles before or add one intra-workout if you are anticipating a longer session.

If you have consumed a balanced, carbohydrate rich meal within two to three hours before a session lasting less than one hour, you should be fine with only consuming water before and during your workout.

Fueling workouts more than 1 hour

During strenuous activity lasting more than an hour, eating a waffle along with plenty of fluids during a workout can help to maintain performance and energy levels.

What is the difference between the carb source of a waffle and an energy chew?

When you compare the carbohydrate source of a waffle to that of an energy chew, the main source of carbs in a waffle is from a complex carb known as a polysaccharide. These carbs release their energy to your body over a longer period of time than an energy chew.

In energy chews, the main carb source is from a fast acting carb, known as a “disaccharide”. These fast acting carbs can essentially be used right away.

Fueling implications will ultimately depend on the individual and on their type of workout or activity. For example, you may choose to fuel with a Waffle for weightlifting but choose to fuel with energy chews for a practice or repeat sprints.

Find what works best for you as an athlete by trying different fuel sources for various workouts. 

Ready to start fueling with Honey Stinger Waffles? Try the Waffle Sample Pack to add long lasting energy to your workouts.

Meet Anthony Zamora

Performance Expert, Sports Dietitian and Chef

Anthony Zamora is one of the leading performance nutrition chefs and sports dietitians in the country. He strives to help others and has spent several years working with athletes in the NFL and NBA. Anthony embraces the attitude that he is a student of life and works daily to be his best self physically, mentally, and spiritually.

Growing up in East Tennessee, Anthony attended the University of Tennessee and graduated with a nutrition degree. He earned a chef certificate from Boston University and completed his dietetic internship with Wellness Workdays to become a registered dietitian. Through study, practice, and apprenticeships outside of the classroom, Anthony continues to refine and develop his culinary style and approach to sports dietetics and counseling.

Anthony exudes enthusiasm and positive energy that welcomes and empowers anyone. He is committed to leadership and helping others grow. Whether it is working one-on-one with an athlete or helping a student to unlock their potential, he is all in on servant leadership. Anthony is thrilled for the opportunity to contribute to The Hive as a performance expert and looks forward to elevating and growing with the community.

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• Consulted with accessibility experts. We've worked with specialists in web accessibility to help us identify potential barriers and implement best practices.
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• Prioritize accessibility. When making changes to our website, we will consider accessibility as a key factor in our design and development process.
• Stay informed about best practices. We will keep up-to-date with the latest accessibility guidelines and technologies to ensure our website remains inclusive.
• Welcome your feedback. We encourage you to share your suggestions and experiences with us so we can continue to improve the accessibility of our website.

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Four Steps of Preparation

When you’re trying to achieve fitness goals or improve athletic performance, nutrition is a key element of your training plan.  Many athletes say proper diet and nutrition is 70-100% of the game, and it takes time, energy, and commitment to establish a meal plan and prep routine that works.

To help you understand how to meal prep for athletic performance, we’ve tapped Lindsay Langford, board certified Sports Dietitian and Nutrition Coach. Lindsay suggests a meal planning template that guides athletes through seven days of eating. This template asks athletes to follow a four-step process.

(Downloadable worksheets at the end of the blog.)

Step 1: Learn about the components that make a meal and snacks. A meal contains a carbohydrate for fuel, a protein for strength, and a color (fruits and vegetables) for antioxidants. A snack contains a carb or color and a protein. 

Step 2: Decide what your meals and snacks will be for the week. Start filling in the template by writing in your favorite meals and go-to snacks. When you have empty spots on the grid, reference the 3 Food Group Complete Meal Guide, search Pinterest for healthy air fryer recipes, or Google easy sheet pan meals.

Once your template is complete, stick it to your fridge. This is your master meal plan for the week. It will help you execute as planned, and it will create awareness when you get derailed. At the end of the week, you can look back and see how you did. Do you notice patterns right away? Are you getting a lot of carbs but not enough protein? Do you have a pain or trouble meal—the meal you struggle with most? (This is usually dinner. Snacks aren’t too far behind.)

If you incorporated healthy meals and snacks and followed your meal plan, congratulations! Try making connections between what you ate and how you felt and performed in your sport. As you plan for future weeks, keep using the 3 Food Group Complete Meal Guide. Aim to add variety and improve at least one meal a week.

If you weren’t able to follow your meal plan, Steps 3 and 4 could be your game changers.

Step 3: Get to the grocery store. Meal prepping starts with grocery shopping. Before you go, write down your meals for the week and know what’s in your fridge and pantry. For many athletes, batch prepping on the weekend is a helpful tool, but it’s not for everyone. Figure out what approach will allow you to stand back and feel confident you’re set for the week and ready to go.

Step 4: Prepare items for the week to facilitate success. Make your fruits and veggies as accessible as possible. When you come home from the store, cut up your produce if applicable. This goes for pineapples, watermelons, strawberries, broccoli, green beans–foods that hold their integrity. Portion out your colors too. Pull grapes off their vines. Measure and bag a day’s worth of dried fruit.

You can also cook off and prep your proteins. This starts by purchasing ingredients that make your life easier. Buy rotisserie chicken and debone it right away. Use your template so you know the meat is for a chicken Caesar wrap for lunch on Monday and a chipotle chicken burrito for dinner on Tuesday.

Be Balanced & Realistic

Everyone gets busy. Work, family, and priorities pop up unexpectedly that can derail your planning and progress. This meal plan template allows for deviation, and it works as long as you’re making balanced, healthy meals. When something happens that knocks you off your game plan, be ready by keeping a stocked kitchen, opting for whole foods instead of highly processed foods, and reducing barriers.

Download the worksheets here.

About Lindsay

Lindsay Langford is a Registered Dietitian (RD) and a board Certified Specialist in Sports Dietetics (CSSD) with a Bachelor’s and Master’s degree in Nutrition and Dietetics.  Lindsay received her Bachelor’s degree from University of Alabama and Masters from Louisiana Tech University.  Lindsay has been with Ascension St. Vincent Sports Performance (ASVSP) for 13 years working with athletes from middle school to the professional level.  Through ASVSP, she consults or has consulted with teams such as:  Indiana Pacers, Butler University, Indianapolis Colts, Indiana Fever and US Soccer Women’s National Team.  Lindsay is married with two young boys and enjoys all things outdoors, traveling and house projects (and Davids Buddah Blend Tea)

Our Three-Part System 

Honey Stinger’s three-part Prepare, Perform, Recover™ system is designed to help you perform at your peak. All our products provide targeted support through each stage of activity by giving your body the nutrients it needs most at the time. Fueling your body with the right food and drink prior to exercise gives you energy and strength to perform your best. We sat down with Jamie Meeks, Registered Dietitian and Board Certified Specialist in Sports Dietetics, to learn all about preparing for activity. Here's what she had to say.

Fuel With Purpose

First, let’s lay the foundation. Food is fuel, and when related to sports and activity, it’s important to fuel our bodies with a specific purpose. What, when, and how you eat is an around-the-clock deal. Macronutrients—fats, proteins, and carbohydrates—produce energy, build and repair muscle, and support immune health. Each macronutrient plays a critical role in your athletic performance.

Good nutritional preparation has powerful benefits. It means you’ll be able to confidently rely on your speed, power, focus, and decision-making skills. You’re investing in your carefully cultivated skills, and you’re improving your chances of staying healthy and injury free.

Carbs

Proper preparation means you appreciate the power of carbohydrates. Carbs are essential to replenishing glycogen, the energy stored in our muscles. Glycogen helps power and fuel our workouts. 

To maximize the results of your training, eat a complete meal containing carbs, protein, and moderate fat two to three hours before you train. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. This will help prevent stomach discomfort during training. Carbohydrates help maximize your body’s glycogen stores for high-intensity exercise. Protein improves muscle protein synthesis, prevents muscle damage, and aids in recovery. Fat is also an energy source and it’s important for immune health.

Some Common Mistakes

If you don’t fuel appropriately before a workout, you’re more likely to experience lack of energy or early onset fatigue. Your body will be more susceptible to dehydration, muscle cramps, heat illness, upset stomach, and GI issues. Some of the most common mistakes include:

• Experimenting with new fueling options on race day. Eat your first waffle while training for your half marathon instead of on race day. This way, you won’t experience negative side effects related to putting something new into your body.
• Not eating enough. A lot of us have been taught to count calories and worry about weight gain. We need to shift this paradigm of thinking towards adequate fueling for maximized performance.
• Relying on caffeine or other stimulants. There’s no substitute for real preparation.
• Choosing the wrong types of food. Consuming foods high in fat or fiber too close to training or competition can lead to GI upset and take you out of the game unnecessarily.

Have a Plan

The best advice for everyday and elite athletes alike includes having a fuel plan and being consistent with your plan. Don’t get stuck heading into your workout or competition improperly or under-fueled. Consistency will yield performance benefits and maximal gains. Plus, you’ll feel good and be confident.

Make Honey Stinger’s Prepare products work for you. Our waffles, gluten-free waffles, and mini-waffles are specifically formulated to be easy to digest and help fuel muscle energy stores. They’re portable and practical for when you’re on-the-go and need convenient, science-based nutrition products to fuel your training. Learn more about the whole Prepare, Perform, Recover™ system here.

Shop the whole collection here. 

This content is provided by Jamie Meeks, Registered Dietitian, Board Certified Specialist in Sports Dietetics, and Sports Dietitian for Professional Athletes.

When Recovery Starts 

While there’s a lot of individuality in athlete recovery needs, we know that proper hydration, nutrient intake, and rest are all key. Nutrition should be central to every athlete’s recovery process for optimal success.

What’s not always talked about is that recovery starts well before your training session or competition ends. Adequate fueling overall and during your activity both facilitate better recovery by not placing your body under unnecessary strain and stress.

Post Workout Protein

Post workout, there’s typically a focus on protein because protein is made up of amino acids. Amino acids act as building blocks for your muscles. Eating enough protein throughout the day and after exercise gives your muscles the amino acids necessary to repair and rebuild. We now know that adequate protein for an athlete throughout the day is most important for proper muscle recovery, and protein after a workout is beneficial to give the body what it needs to start to repair.

Registered Dietitian Nutritionist Cara Marrs’ recommendation for post workout recovery nutrition is to try to consume ~20-30g of protein depending on the person and the workout. If you’re eating a meal, then aim for .5-.7g carbohydrate per kg which equates to ~30-40g for a 130 pound or 59 kg athlete. This helps resynthesize glycogen and decrease muscle soreness.

If you can’t get to a full meal in time, shoot for a snack such as a bar with carbs and protein to get the process going. The Honey Stinger Nut + Seed Bar is a great option with 21g carbohydrates and 14g protein plus the added benefit of anti-inflammatory fats and antioxidants from the nuts and seeds. In your recovery meals, look for a balanced mix of macronutrients such as a protein bowl of chicken, fish or tofu, plentiful vegetables, nuts, seeds, avocado, and quinoa.

Short on Time

One of the biggest obstacles Cara sees athletes encounter is time. Workouts are often crammed in between busy life schedules, and recovery can easily fall by the wayside. The best way to combat this is to be prepared. If you need to consume something on the way home from the gym or trailhead, be ready with a constant stash of recovery items in your bag or car. Protein bars are super easy and convenient, and Cara also recommends foods like jerky and fresh or dried fruit. These options provide protein and carbs to replenish glycogen stores after your workout.

Recovery Hydration

For recovery hydration, Cara starts by challenging athletes who tend not to drink enough to spend a day drinking ~100oz of water and report back the next day. They typically claim better sleep, less soreness and grogginess, decreased headaches, and better ease of waking. Firsthand experience is a powerful motivator. Drinking water throughout the day is important, and so are electrolytes.

Dehydration around exercise can manifest in muscle cramps, dizziness, irritability, fatigue, and extreme thirst. Some of the micronutrients lost through sweat are potassium, sodium, calcium, chloride, and magnesium. Making sure you’re replacing not only water but these nutrients as well helps with your recovery.

Electrolytes Matter

Start hydrating while you’re working out, especially if you’re an endurance athlete. When we talk about electrolytes, sodium is the Queen Bee. Sodium promotes better fluid intake, helps maintain volume of fluid, and lowers urine output. In an endurance sport when water intake is too high with no electrolytes, you’re at risk for increased urination and hyponatremia.

Remember to fuel and hydrate early and often for optimal recovery. Happy training!

Shop Our System

Give your body the nutrients it needs during each stage of activity. Check out the Prepare, Perform, Recover system, only from Honey Stinger.

About Cara Marrs

Cara Marrs has been a Registered Dietitian Nutritionist since 2008 and has operated a thriving private practice for 15 years in Steamboat Springs, Colorado. Cara earned her BS in Nutrition from Colorado State University before attending Central Michigan University for graduate school. In 2007, Cara completed her training and internship at the Mayo Clinic. In 2010, she became a certified LEAP therapist trained to work with food sensitivities, and she is currently finishing a Certificate of Training in Functional Medicine. Cara is a runner, skier, and yoga enthusiast who has been racing on the trails for over 25 years. She has been running ultras (50k to 100+ miles) for more than a decade.

We all care about performance 

It’s what we do, and it’s at the heart of our athletic pursuits. We train and rest hard so we can perform and feel our best. All Honey Stinger Perform products are formulated with slow release and fast-burning carbs to keep our bodies balanced and keep us going farther. We asked Registered Dietitian Nutritionist Cara Marrs to break down our Perform product line-up and talk about the role each product plays in our workouts, competitions, and adventures.

Nutrition is Training

Fueling during a workout powers your muscles and brain. It’s the gas in your tank that helps start your workout and powers you through until the end. Many athletes take a healthy approach to everyday eating but fall short on fueling for and during workouts and races. Other athletes take an all-in approach and nail their training plans knowing nutrition is just one component equally as important as all others.

Quick Carbs

During most workouts up to a few hours, Cara believes we should focus on quick, accessible carbohydrates in an easy-to-digest form. That includes Honey Stinger’s non-GMO, dairy free, and gluten free Chews, and Gels. Factor in your body size, intensity, pace, sport, and weather when determining your specific quantity each day.

When planning to exercise up to two hours or longer, Cara recommends we fuel every 45 minutes with 40-80g of carbohydrates (exact amount depends on the person). If we go too long without fuel, we’ll use our readily available glycogen stores and see a shorter time to fatigue with the possibility for impaired decision making. If our electrolytes falter as well, we can experience cramping, early muscle soreness, and brain fog.

Chews or Gels?

From a performance perspective, Chews and Gels serve the same purpose, so choosing one over the other is a tactical or personal preference. If your workout is a long one, alternating between the two can be beneficial and add variety. A Honey Stinger Gel at 24g is fewer grams of carbohydrates than Chews at 39g per packet. Because Chews don’t need to be consumed all at once, they may be preferred if nausea threatens to sneak in during a workout. In that case, eating Chews slowly over a 10-minute time frame has its perks. A Gel on the other hand is a one-and-done hit and so easily portable. It’s a reliable and ready go-to.

Caffeine Kick?

Athletes love rituals, and one of the most popular is the morning cup of coffee to get the day going. But what’s the role caffeine plays in athletics and performance? In various studies, caffeine has been shown to improve focus, reduce feelings of tiredness, improve muscle performance, and increase endorphins. A metanalysis of caffeine and performance shows that moderate training benefits were found with dosings of 1.4–2.7 mg per pound or 3–6 mg per kg of body weight. Caffeine can produce a performance benefit, but in terms of dosing, it can be highly individualized.

On longer workouts, Cara advises holding off on consuming additional caffeine until you start to fatigue. Don’t consume caffeine too early in exercise—wait until you’ll truly reap its benefits. For short bursts of energy in a gym workout, short run, or speedwork session, preloading with caffeine may work well if your tolerance is good. Caffeine tolerance also varies greatly amongst athletes. Check out all our caffeinated product offerings here. 

Fueling for the Long Haul

For athletes participating in a multi-hour event or training day such as a trail ultra-run or four-to-five-hour bike ride, Cara suggests incorporating some fats and proteins to ward off early fatigue, provide satiety, and head off the potential breakdown of your muscles. You can add those nutrients with a turkey and avocado sandwich, a peanut butter and jelly sandwich, or Honey Stinger’s Nut + Seed Bars.

While there are always outliers in every sport, Cara has seen too often how athletes sell themselves short by being under-fueled. Because we want so badly to succeed, we can easily fall victim to nutrition trends, diet fads, or quick fixes. One of the best ways to ensure performance gains is to stay fueled.

Fueled athletes will perform to the best of their abilities. Starting your activity improperly or under-fueled or reaching that point while you’re performing are the best ways to decrease performance results and increase the likelihood of fatigue, bonking, and injury. Your body will thank you for being properly fueled for each stage of your workout or competition.

Shop Our System

Give your body the nutrients it needs during each stage of activity. Check out the Prepare, Perform, Recover system, only from Honey Stinger. 

Cara Marrs has been a Registered Dietitian Nutritionist since 2008 and has operated a thriving private practice for 17 years in Steamboat Springs, Colorado. Cara earned her BS in Nutrition from Colorado State University before attending Central Michigan University for graduate school. In 2007, Cara completed her training and internship at the Mayo Clinic. In 2010, she became a certified LEAP therapist trained to work with food sensitivities, is functional medicine trained, and is on staff at Colorado Mountain College teaching Human Nutrition courses. Cara is a runner, skier, and yoga enthusiast who has been racing on the trails for over 25 years. She has been running ultras (50k to 100+ miles) for almost 15 years.

1. Kickstart Your Body

Put simply, caffeine wakes up your body and mind exactly like a cup of coffee in the morning. Not only does that jolt of energy give you a boost like hearing your favorite song mid-workout, it has serious mental and physical benefits. Jones explains,"With the most widely recognized benefit being improved physical performance for endurance activity, caffeine research also shows an association with reduced pain and improvements in fatigue and improved coordination and cognitive performance during high intensity exercise."

2. Push Harder

Studies show that caffeine significantly improves speed and performance in short workouts. When you need to push harder, well-timed caffeine and simple carbs give you an edge. Studies have shown significantly increased speed during burst activities like sprints, cycling time trials, weight lifting, and sports like soccer and tennis. Jones continues,"One study that simulated soccer performance found that caffeine added to a carbohydrate and electrolyte solution improved sprint times, leg power, and even positive emotions."

3. Go Farther

Caffeine and carbohydrates have proven to increase muscular and aerobic endurance in long-lasting activities. Jones says,"Caffeine can enhance aerobic performance for activities lasting anywhere from 20 to 250 minutes," which means you'll feel the buzz during long workouts, too.

4. Think Clearer

It's no secret that we all feel a little slower and more forgetful before our morning coffee. During exercise, your mind fatigues along with your muscles. Caffeine consumption helps improve cognitive performance during sports, which keeps you sharp whether you're looking for steady footing or eyeing down a fastball. Not only does caffeine help keep you focused, it can lift your spirits when you're in the pain cave. Jones explains,"Caffeine improved anaerobic performance in both elite and recreational athletes and also improved several mood dimensions."

5. Feel Better

Caffeine has the power to make you feel better before, during, and after exercise. Not only does jump starting your brain and body with a healthy dose of caffeine help get you in the mindset for a hard effort, Jones says,"Caffeine has the ability to reduce perception of effort during endurance and resistance exercise, and it is hypothesized that pain reduction may be why. And the pain reduction benefits can occur after exercise, too."

How to Integrate Caffeine into Your Workouts

As part of a balanced training plan, caffeine offers many performance benefits. From quick bursts to all day adventures, the performance boost is noticeable. With 50mg of caffeine and 130mg of electrolytes, Caffeinated Chews contain the right amount of caffeine, calories, and electrolytes to fuel your body during epic efforts. Just like it's possible to drink too much coffee, Jones reminds us to be mindful of the side effects of having too much caffeine,"It's important to understand risks of over consumption, which can include gastrointestinal upset, over stimulation and shaking, as well as disrupted circadian rhythm." Adding caffeine to your hard workouts and races can help you push harder and go farther. Jones concludes,"Honey Stinger Caffeinated Chews are an effective delivery of both carbohydrate and caffeine immediately before any training session, or during endurance exercise. 

We're excited to debut our new pre-workout product - the Oat + Honey Bar, alongside a feature on CBS Mornings on March 16th, 2023.

Our products fuel more than 1,000 professional and collegiate athletic teams; along with countless athletes and fitness enthusiasts - like NFL Philadelphia Eagles star wide receiver, DeVonta Smith - who joined Registered Dietitian, Kelly Jones to talk about the right nutrition needed to prepare the body for exercise.

All Honey Stinger products fit into a simple system based around the three nutritional categories needed for activity – Prepare, Perform and Recover. Our new bar comes in two flavors, Original and Chocolate Chocolate Chip, and fits into the Prepare category with delicious pre-workout blend of carbs, fat, and protein.

“The Honey Stinger line of products taste great and they make it easy for me to get the nutrients I need to perform at my peak,” says DeVonta Smith. “I’m excited about the new Honey Stinger Oat + Honey Bar as it adds another healthy choice to my morning routine and provides energy for me to perform and prepare. And it is not just for athletes like me, but for anyone who wants to feel their best as they prepare to work out and enjoy activity.”

At 190-calories, The Oat + Honey Bar is specifically formulated to help active people prepare for a workout, with a balanced blend of 23 grams of carbohydrates, 9 grams of fat, and 6 grams of protein. The bar’s core consists of freshly ground peanuts, oats and honey, rolled in caramel and coated with toasted oats and quinoa crisps. Both flavors of The Oat + Honey Bar are gluten-free and non-GMO.

"As a performance dietitian, I'm always educating clients and my audience on nutrient timing to optimize their energy levels and recovery.” Says Kelly Jones. RD. “Eating enough energy and carbohydrates to fuel muscles and the brain in preparation for training and competition is first priority. Honey Stinger helps active individuals at every level do just that with delicious and convenient energy from their products – like the new Oat + Honey Bar.”

Angel McCoughtry and Eugene Anderson at the Project Backboard unveiling event, The AAC's keystone project in 2022.

February is Black History Month, and it’s a great time to celebrate the successes of African American athletes. Black History Month is also the perfect time to evaluate the success–or prevalence–of diverse workforces and inclusive cultures. In doing so, we can easily recognize we’ve come a long way and have a long way to go. Achieving equity and inclusion–at the gym, on the turf, in the office, and through Zoom–requires hard work, perseverance, and collaboration all year long.

As a sports nutrition brand, we’re privileged to be surrounded by athletes. Passion for physical performance is often a natural common denominator that brings people together. Honey Stinger has always been inspired by the achievements of a wide range of athletes, and for the past three years we’ve been working with a group of accomplished athletes and leaders to help us grow as a brand and a company.

The Athlete Advisory Committee

The Athlete Advisory Committee (AAC) was developed to establish ongoing relationships with a diverse group of Hive Ambassadors with the purpose of engaging in productive conversations around social justice and community involvement.

The AAC works to foster diversity through the Honey Stinger brand and reinforce inclusivity within the Hive athlete community.

Meet the AAC

• Eugene Anderson - Honey Stinger Director of Athletes & DEI, AAC Director
• Angel McCoughtry - Honey Stinger Investor, WNBA Star, 2x Olympic Gold Medalist, AAC Chair
• Dr. Candace Brown - Honey Stinger Board, UNC Charlotte Prof. Dept. of Public Health, AAC Advisor
• Mel Strong - Honey Stinger Board, former Nike Executive & Next Ventures VC Founding Partner
• Jenna Burkert - AAC Athlete, USA Wrestling, LGBTYQ+ Advocate
• Dr. Ouida Brown - AAC Athlete, Orthopedic Surgeon, Outdoor Athlete, Podcast Host
• Heather Diaz - AAC Athlete, Outdoor Athlete, Sustainability Expert
• Robert Marcus - AAC Athlete, VP of Community Engagement, Positive Coaching Alliance
• Antwun Baker - AAC Athlete, Director of After School Programming, Performance Athlete & Coach
• Ashley Tukes Karnik - AAC Athlete, Director of After School Programming, Youth Sport Coach
• Adina Crawford - AAC Athlete, Yoga Instructor, Supervisory/ASIII with Montgomery County Police Department
• Connor Ryan - AAC Athlete, Professional skiier and endurance runner, Native Outdoors advocate

In 2022, the AAC moved from thought into action. In Georgia, the AAC executed a transformational community project. In Texas, the committee kick-started a successful college internship program and supported a wide-reaching youth sports program.

Project Backboard

The AAC’s keystone project was completed in October 2022. AAC Chair Angel McCoughtry and Honey Stinger teamed up with the City of Atlanta, Project Backboard, and Champions for Philanthropy to refurbish two basketball courts at Maddox Park. The ribbon cutting was a big celebration that brought together professional athletes, Olympians, actors, models, entertainers, and business and community leaders. National nonprofit RISE supported the event by hosting an all-female panel discussion about female empowerment and its correlation with affecting change. All of this was followed by kids from Boys & Girls Club of Metro Atlanta participating in a free clinic with student-athlete volunteers from Clark Atlanta University Athletics. 

Learn more about Project Backboard here.

Sports Marketing Internships

The AAC identified the parallel between the need for creating equity in sports for youth and females with the need for creating diversity and inclusion in the workplace. The committee helped secure funding for two paid internships in Honey Stinger’s Sports Marketing Department. With a significant concentration of colleges and universities with diverse student bodies, the AAC chose the greater Houston, TX market to attract a large talent pool. The Houston Chapter of The National Society of Black Sports Professionals (BSP) helped the committee connect with bright minds from Rice University and the University of Houston.

Interns Jashon Palmer (Rice) and Kennedy Middleton (Houston) made an immediate impact providing marketing insights related to NIL and connecting to young audiences through social platforms. Their fall 2022 internship will extend into spring 2023, and they will continue to receive active mentorship and gain exposure across multiple aspects of the business. The AAC’s goals for this internship program are to create employment opportunities for aspiring college students and carve a path for a long-lasting, problem-solving approach.

Sports Matter Youth Initiative With DICK’s Sporting Goods

DICK'S Sporting Goods Foundation's Sports Matter Giving Truck made its third tour stop in Houston in December 2022. In partnership with Good Sports, the Foundation provided 10,000 athletes from 32 local youth sports organizations equipment kits containing apparel, training gear, water bottles, and more. Aiming to encourage participation in sports, the Foundation also hosted more than 500 kids for Sports Matter Day at the University of Houston Campus Recreation & Wellness Center. Honey Stinger’s AAC led the initiative to fuel the day’s participants with a $30,000 in-kind donation of sports nutrition products. 

The Foundation surprised the group by coordinating with World Series Champion Jeremy Peña and Hall of Fame Basketball Player Sheryl Swoopes. Both athletes spent time coaching, mentoring, and playing alongside the kids.

Along with Beyond Sport, The DICK’S Foundation additionally offered coaches who participated in Sports Matter Day fully funded leadership training courses to arm them with tools to heighten their impact within their communities. The first course was an in-person workshop titled, Coaching with Empathy. Additional courses focus on topics such as fundraising, governance, and stakeholder engagement. 

2023 Planning is Underway!

Stay tuned for updates as the AAC builds upon a rewarding 2022 and prepares the Honey Stinger team to be stewards for social change and justice by getting involved across communities.

Written by guest blogger Ben Kenyon - Founder of Great Day Squad, Philadelphia 76ers Head Strength & Conditioning Coach and author of Climb. 

If you’re reading this, you’re probably an everyday athlete who runs, swims, bikes or has an active lifestyle with big goals for 2023. That means you are ready to take it to the edge everyday.

Taking it to the edge and accomplishing our goals should be a fun and rewarding process. You may or may not complete all your goals this year, but you should walk away from 2023 with new habits that you can build on for the rest of your life. 

Today I’ll share steps that you can use through 2023 to set and dominate your goals. All you need is a piece of paper. Let's get started.

Step 1. PAUSE

Take a deep breath and remember how you landed where you are today. You’ve accomplished so much already. Write down three wins.

Step 2. Remember your CORE VALUES.

What is most important to you on this journey? Coach Neely discussed in her blog about discovering your why. This is very similar. What makes you want to go on this amazing journey to the edge today? Is it family, your kids, new adventures, etc.? The purpose of this step is to keep your core values on the forefront of your mind. You’ll need this reminder to navigate the distractions and tough moments life will throw at you in 2023. Take a moment and write down three core values that are most important to you right now. 

Step 3.  Call out your COMFORT ZONE.

What are the areas that distract you or keep you stagnant on your journey? This is the most important area to acknowledge along the way to the edge. If we haven’t recognized our areas of weakness or what distracts/derails us from accomplishing our goals, then we are setting ourselves up for failure. A few examples are inflammatory foods, unexpected injuries, setbacks, people, or anything we believe is not helping us grow. There will always be something to throw you off. It’s vital to have a plan of attack when that happens. So let’s take a moment and write down three distractions. 

Step 4.  Step boldly into the GROWTH ZONE.

These are exercises, tools or resources that will help you thrive. A nutrition regimen that provides fuel for a healthy lifestyle. A sleep routine that gives you space to properly recharge. A community of like minded individuals who are chasing similar goals (The Hive and @GreatDaySquad). An active recovery routine that promotes good blood flow and circulation so that the mind and body feel aligned and connected as you chase your goals. 

Write down 3 of your personal Growth Zones that will help you constantly push through those tough moments. 

Step 5. Let’s finish this work strong and TAKE IT TO THE EDGE.

Choose one GROWTH ZONE exercise today and use that as you chase down your next goal. Your focus should be to stack your goals and give yourself the opportunity to build a foundation of resilience. We want to be able to look back at 2023 and see our wins and how we built a healthy lifestyle that helped us dominate every day. 

These are steps you can use through 2023 to set and dominate your goals. Let’s make 2023 the best year yet when it comes to climbing your next mountain and attacking your goals.

About Ben

Ben Kenyon is the Head Strength and Conditioning Coach for the Philadelphia 76ers and has spent the last 10 seasons working in the NBA with the world's best athletes, coaches and leaders. Throughout his nearly 20-year career, BK has learned how to focus, navigate, perform and grow personally and professionally in high-stress environments. These are the same principles he used to complete three Half Ironman races, two Olympic-distance triathlons, one marathon and multiple half marathons. As the ultimate hype man, he values boldness and outrageous optimism. 

Check out my brand new book, CLIMB, launching this summer. I’m going to share the 14 proven steps for emerging leaders to grow and achieve.

Pre order it now at greatdaytoclimb.com

Instagram: Ben_kenyon_

LinkedIn: Ben Kenyon

We’ve been working with Neely Spence Gracey, professional runner and coach and author of Breakthrough Women’s Running: Dream Big and Train Smart, to help you set your fitness and performance goals for the upcoming year. Over her years of competing as an elite, Neely learned that success always starts with having clear, compelling goals.

Outcome Goals & Process Goals

Once you’ve examined the factors in your life that make a specific goal both meaningful and realistic for you to pursue (click here to get our first worksheet), the next step is to think in terms of outcome goals and process goals. 

An outcome goal is one where you envision a result in the future–it’s your desired end result. Think of an outcome goal as a ‘big dream’ goal but understand you don’t always have control over it. Because we can’t control it and not every day is perfect, you might even set multiple goals.

For example, when Neely ran the California International Marathon after having two babies, her Outcome Goals were:

1. To qualify for the 2024 Olympic Trials (I need a 2:37:00 or better)
2. To run a personal best time (after my tune-up-races, I’ll evaluate whether I could aim even faster)
3. To reach the starting line healthy and see what's possible on race day

Next come the process goals. Process goals are the smaller or everyday steps you take on your journey towards achieving your outcome goals. These seem less exciting and glamorous than the outcome goals–and many people overlook their value–but they’re how your dreams become reality. Process goals are the key to achieving your goal.

For the California International Marathon, Neely’s Process Goals were:

1. Wear running clothes to school drop off or run my oldest to school so my run routine is consistent every morning
2. Turn the lights out by 9:30pm
3. Twice a week, after the kids are in bed, spend 5-10 minutes doing hip mobility exercises

Stay Focused

Despite best laid plans, the trajectory of achieving a goal is never straight, smooth, or easy to follow. No matter the twists and turns, It’s important to stay focused on and excited about your goal. Don’t lose sight of what you want to accomplish especially when you’re feeling tired, unmotivated, or doubtful. (If you’re human, you will feel tired, unmotivated, or doubtful.) 

One tip for managing your mindset when you’re feeling down or challenged is to adopt a mantra. A mantra is a form of meditation that can help reduce stress and heighten awareness. The mantra Neely used before running the 2016 Boston Marathon was “Attitude, believe, commit,” and her performance catapulted her career and prompted possibilities.

Write Goals Down

Another tip is to write down your goals. When you do, they’re more likely to happen. Some people write their goals on their bathroom mirror, put sticky notes on their dashboard, or turn them into screensavers. However many reminders you need each day, make that many! If you can’t completely steer yourself away from doubt and vulnerability, give yourself a deliberately structured 10-15 minutes per day to feel those feelings. This routine can help you compartmentalize and overcome negative thoughts rather than spiral down into them.

Keep Working

Imbalance, or even obsessing over your daily goals, is part of the process of working toward your achievement, and you have to trust the process.

“Especially if you’re chasing a big goal,” Neely shares, “there’s often a slight imbalance in your life. If everyone in your support group is on board with that, then that’s okay.” Focus on the things you can control, accept that you’re not perfect, and allow space for failure. “Just keep putting in the work,” Neely recommends. “Start where you are, and stay diligent day to day.” 

Now that you understand the goal setting terms and key tips, work through the “Goal setting” worksheet to create specific outcome goals and process goals.

 Download Worksheet HERE.

About Neely

Neely has represented team USA five times including the IAAF World Cross Country Championships and the Pan American Games. In college, she was an 8x NCAA DII National Champion. Neely was the top American at the 2016 Boston Marathon and the 11th American female ever to break 70 minutes in the half marathon. Alongside her own goals, Neely helps coach other runners to reach theirs. She is a Lydiard level I & II Certified Coach and has worked with over 500 athletes through her business, Get Running. While Neely has achieved a lot of success, she didn’t achieve every goal she set. But over a decade later, after two successful pregnancies and founding a thriving business, Neely just ran a personal best time of 2:30 in the marathon and qualified for her fourth Olympic Trials.

Coach: Get Running Coaching

Author: Breakthrough Women's Running

Instagram: @neelysgracey 

You hear it every year: new year, new you. This year, we’re here to help you set and meet your performance goals. Whether you plan to run a half marathon, start weight lifting, make time for yoga, focus on nutrition, or get faster on the bike. Regardless of your sport or activity, Honey Stinger can help fuel your mind (and body) along the way.

Identify who you want to be

A key concept in goal setting is identifying your future self. Think about who you want to be in three months, six months, or a year. Then break it down: what does that look like in the meantime? To be successful in becoming your future self, you need to have clear, compelling goals.

“One of the hardest parts about goal setting is right at the beginning when we don’t know exactly what our goals should be,” Neely explains. “What can be helpful at this stage is understanding what type of person you are.”

Some people respond to big, lofty goals. Others prefer their goals to be just out of reach. Some people thrive in structure and love following a laid-out plan. Others are more flexible and get excited about trying new things.

How to get started

We’ve developed a “Who Am I?” worksheet to help identify your personal motivations, interests, and passions and tap into them. Remember that there’s a goal, drive, or why behind everything you do.

This worksheet can also help you anticipate any potential challenges and consider ways to combat them. You’ll realize if you’re ready to go for something big, if you need more time or support and should go for something smaller, or if your mindset toolkit needs different or more strategies. 

“Make sure you’re focused on what you’re capable of and be realistic,” Neely advises. “Think about your emotional, psychological, and physical health as well as your time constraints, support system, and financial capacity.”

Fill out the goal setting worksheet, and after identifying your goals, you’ll use the completed “Who Am I?” worksheet to create specific outcome goals and process goals to change your shoulds into dos and turn your intentions into results.

Download worksheet HERE.

About Neely

Neely has represented team USA five times including the IAAF World Cross Country Championships and the Pan American Games. In college, she was an 8x NCAA DII National Champion. Neely was the top American at the 2016 Boston Marathon and the 11th American female ever to break 70 minutes in the half marathon. Alongside her own goals, Neely helps coach other runners to reach theirs. She is a Lydiard level I & II Certified Coach and has worked with over 500 athletes through her business, Get Running. While Neely has achieved a lot of success, she didn’t achieve every goal she set. But over a decade later, after two successful pregnancies and founding a thriving business, Neely just ran a personal best time of 2:30 in the marathon and qualified for her fourth Olympic Trials.

Coach: Get Running Coaching

Author: Breakthrough Women's Running

Instagram: @neelysgracey 

What Happened at Maddox Park

You know how you feel when you set a goal—climb a 14er, run a 10k, sink a 3-pointer—achieve it, and can’t wait to do it again? That’s what happened at Maddox Park in Atlanta on October 25th, 2022 when Honey Stinger teamed up with WNBA player and two-time Olympic Gold medalist Angel McCoughtry, Adidas, RISE, Project Backboard, and Champions For Philanthropy. Even as we unveiled two refurbished basketball courts to create a welcoming and safe place for kids in the community to play, we were already talking about what’s next.

For Honey Stinger, the court revitalization was the first major project for our Athlete Advisory Committee (AAC). The AAC was formed following the murder of George Floyd and its main objective is to foster diversity through the Honey Stinger brand and reinforce inclusivity within the Hive athlete community. The AAC shapes how we get involved in our neighborhoods and address issues of social justice.

Our Athletes & DEI

The AAC committed to supporting board chair Angel McCoughtry in its inaugural undertaking with a project to give back to the youth of Atlanta—the city that had the biggest impact on Angel’s career. The court renovation felt like the perfect way to support Angel outside her own athletic pursuits and make change that matters. Being able to connect with the City of Atlanta Parks & Recreations Department, the Boys & Girls Club of Atlanta, and trainers and student athletes from Clark Atlanta University spoke to the vision of the venture.

As the ribbon cutting took place, representatives from the City of Atlanta and Fulton County shared ways they wanted to use the courts—from open court in the community to camps and clinics on the horizon. At over 80 years old, Maddox Park has deep roots in Atlanta and will continue to see additional improvements and expansions to enhance quality of life for residents and ensure safe and healthy connectivity.

Collaboration for Opportunity

With a spirit of togetherness, the courts at Maddox Park were delivered back to its neighborhood. The goal of rehabilitating the courts is to build up youth in the next generation and move Atlanta forward for a strong and healthy future. At the event, Atlanta City Council member Byron Amos emphasized: “It is very clear that when we give our children the opportunity to do something different, they will do it. This court represents that opportunity.”

Fulton County Commissioner Khadijah Abdur-Rahman called the revitalization a testament of love. “The refurbished court will be a beacon to the Atlanta community at large,” Abdur-Rahman said. The Commissioner presented Angel with the highest civilian recognition at the county level and acknowledged that sports have the ability to change lives and drive gender equality by teaching women and girls teamwork, self-reliance, resilience, and confidence. “Angel has shown us that women and girls in sports can defy gender stereotypes and social norms, make inspiring role models, and show men and women as equals.”

The event included a panel discussion led by RISE featuring female leaders in the sports industry who shared the experiences and lessons they learned to support, motivate, and empower the next generation of female leaders. Panelists included Mel Strong (Honey Stinger board member, ex-Nike executive, and founding partner of NEXT VENTŪRES), Dr. Candace Brown (Honey Stinger special advisor to the board, AAC member, and Assistant Professor, Department of Public Health Sciences at UNC Charlotte), Gwen Berry (Olympian, Track & Field), and Angel McCoughtry. The discussion focused on the power of sports to create long lasting social change and the specific ways each panelist could continue to use their platforms to keep promoting social justice and issues impacting women.

Dreamer, Creator, Champion

“This project is a way for us to give back to the community, to the young women,” McCoughtry said to the crowd at Maddox Park. “When I got drafted in 2009, most people didn’t know we had a women’s team. And I kept saying, ‘man, I wish people would start to come out and know who we are.’ And now 13 years later, here I am with a court. But I just want to encourage you all that if you stick to something you love, these are the results that can happen with that. It’s never too late. It doesn’t matter what age, it doesn’t matter where you come from, it doesn’t matter who you are. If you find that passion and you stick with it, you can do things you never imagined. I never knew that I would be an Olympian—I just thought to play basketball. I grew up in Baltimore. I played with the guys. I was called a tomboy because I was the only girl out there. But I never imagined the things that could happen because I stuck with something I love. So, I’m encouraging you all to stick with that thing you love, because it will take you places you never imagined and beautiful things can come from it.”

What’s Next?

Eugene Anderson, Honey Stinger’s Director of Athletes & DEI who facilitates the AAC, was thrilled at the success of this project. “The purpose of the court was to inspire youth in the community. Because of Angel and RISE, we were also able to showcase female empowerment.” Anderson attested to the X factor of collaboration, acknowledging that so much happened at Maddox Park because organizations and businesses wanted to participate. “We were open to partnering with other brands and organizations knowing that we all share the objective of working for the greater good. It felt right to get everyone involved. Now we’re all wondering: what can we do next?”

The WNBA star will headline an unveiling ceremony at Maddox Park to celebrate the new courts.

Honey Stinger and Angel McCoughtry, WNBA superstar and two-time Olympic gold medalist, are set to unveil two refurbished basketball courts in Atlanta, Georgia. Located at Maddox Park, the courts are restored in partnership with Project Backboard, an organization that renovates public basketball courts with the goal of creating welcome spaces for the community.

Sport has the power to transcend socioeconomic barriers and transform lives. But that’s only possible when aspiring athletes have access to the proper facilities and safe places to practice. McCoughtry and Honey Stinger hope the refurbished courts can be not only the catalyst that inspires local kids to chase their dreams, but also a friendly place for members of the community to enjoy the game of basketball.

“As a little girl, I Ioved the game of basketball. It has taken me so many places I’ve never imagined. I’ve gotten to travel the world, learn different languages, eat different foods - and I never imagined that I’d be at the Olympics” said McCoughtry, who also leads Honey Stinger’s Athlete Advisory Committee. “But the main thing that this game has given back to me is being able to be a philanthropist and give back to others. So with this court with Honey Stinger - we want to show kids that their dreams can come true, too. I can’t wait to hear the stories of little kids that started on me and Honey Stinger’s basketball court up at Maddox Park,” continued McCoughtry.

The official unveiling and ribbon-cutting ceremony, which is being coordinated by Champions for Philanthropy, will take place at Maddox Park on October 25th. As part of the event, RISE will lead a panel discussion to celebrate Angel's contributions to the game of basketball, exalt her love for her community and empower those present and beyond to lead by example.

Following the ceremony and panel discussion, local youths from the Salvation Army Boys and Girls Clubs of America will have a chance to play on the newly finished courts and participate in drills led by local trainers and student-athletes from Clark Atlanta University. McCoughtry’s Ice Cream and Flavor on the Fork will be on site serving food and beverages, and youth participants will receive gift bags from Adidas and Honey Stinger.

About Honey Stinger

Fueling more than 1,000 professional teams and collegiate athletic teams as well as countless athletes and fitness enthusiasts alike, Honey Stinger makes great tasting, convenient sports nutrition to help athletes Prepare, Perform, and Recover at their best. The company’s diverse product offering includes a variety of waffles, bars, chews, gels and hydration and more, providing delicious energy for every endeavor. Based in Steamboat Springs, Colorado since 2001, Honey Stinger’s products can be found at top retailers including grocers, convenience stores, sports retailers and online.

About Champions for Philanthropy

Champions for Philanthropy (CFP) was founded in 2017 to assist professional athletes with furthering their philanthropic endeavors and social responsibility. CFP helps athletes, and other influential individuals, establish and/or manage their nonprofit organizations, as well as create other charitable vehicles, and provides direction and avenues to give back. Learn more at championsforphilanthropy.org.

About RISE

RISE is a national nonprofit that educates and empowers the sports community to eliminate racial discrimination, champion social justice and improve race relations. Through partnerships and programs, RISE inspires leaders in sports to create positive change on matters of race and equality. RISE programs build skills and create safe spaces to have difficult conversations. RISE equips students, athletes, coaches and administrators with the tools to be culturally competent, effective advocates for racial equity and leaders in addressing racism, prejudice, diversity and inclusion. RISE's vision is to create a nation unified through sports committed to racial equity and social justice.

About Project Backboard

Project Backboard is a 501(c)(3) organization, founded in 2015, whose mission is to renovate public basketball courts and install large scale works of site specific art on the surface in order to strengthen communities, improve park safety, encourage multi-generational play, and inspire people to think more critically and creatively about their environment.

The world of performance nutrition revolves around carbohydrate intake. The human body has a limited capacity to store carbohydrates to be used for fuel. Therefore, carbohydrate stores need to be constantly replaced.

Prior to activity, carbohydrate intake helps maintain optimal levels of energy for working muscles. When we consume a carbohydrate rich food, blood glucose is formed from the sugar molecules in the food. The blood glucose is then delivered to our muscles that are working hard during activity. It’s also delivered to our organs. This allows us train, race, and perform daily activities.

One critical point we sometimes overlook is the importance of hydrating with water while consuming carbohydrates for exercise. Water is needed to aid in the absorption of carbohydrates. Adding water will not only keep us hydrated, but it will also decrease the incidence of potential GI distress during activity when consuming sports nutrition products.

What’s in the chews?

Let’s look at the composition of the Honey Stinger Energy Chews. These chews contain a mixture of organic tapioca syrup, honey, and sugar plus a compilation of other ingredients such as black carrot juice or grape juice depending on the flavor. Honey Stinger Chews contain 160 calories per pack and provide 39g of carbohydrates. The advantage of chews is that you can eat them slowly over time or devour and enjoy them all at once. If it’s hard for you to take in more calories during a longer event, slowly consuming a few chews every few minutes can be a better strategy than eating a whole pack in one serving.

Shop Pink Lemonade Energy Chews here 

As a guideline, we typically say to consume 40-60g of carbohydrates an hour during any activity that lasts longer than 60-90 minutes. A pack of chews fits perfectly into this window. Chews are a fabulous base energy food to carry and they fit in pockets or hydration packs. Chews are also a food young athletes tend to prefer. This appeal allows parents and coaches to get kids to eat between games and activities, and it helps us teach them that fueling is part of playing. For older or more focused athletes who do interval sessions or track workouts, chews are the perfect product to pop into your mouth between laps.

What about the caffeinated chews?

Honey Stinger Caffeinated Chews go a step further by providing 50mg caffeine, 130mg sodium, 45mg potassium. These electrolytes are critical over longer endurance activities or when the weather produces a greater need. Performance chews also have 50mg of caffeine, a natural stimulant that enhances performance. 

So, what’s the difference between gels and chews?

Both chews and gels both fall squarely into Honey Stinger’s Perform category but can also be used to Prepare. Both products fill the same need during activity, but they do have some subtle differences. IMPORTANT: personal preference always trumps any decision—so experiment and find what you like! 

Consider Honey Stinger Gels your go-to when you need a quick hit. While the absorption rates of chews and gels are very similar, a gel will give you the quickest fix when competing and training.

The gel packaging is super streamlined and small. A gel easily slips into any pocket, pack, or even sports bra. Honey Stinger Gels provide 90 calories and 24g of rapidly digestible carbohydrates. They have no fiber content at all compared to the chews at 1g per pack. They contain trace amounts of B vitamins and electrolytes for added energy. Not surprisingly, the main energy source is pure honey, a wonderful source of natural, unrefined sugar also praised for its antioxidant and antiseptic properties.

Gold Energy Gels here

The bottom line

Whether you’re combining a mixture of chews and gels during your activity or sticking with just one product, the bottom line is that carbohydrates fuel your body during workouts. Carbohydrates are the most easily metabolized form of energy in the human body. Having options makes it easier and more fun to keep our bodies going, but ultimately… trust your gut!

Content provided by Cara Marrs. Cara has been a Registered Dietitian Nutritionist since 2008 and has operated a thriving private practice for 15 years in Steamboat Springs, Colorado. Cara earned her BS in Nutrition from Colorado State University before attending Central Michigan University for graduate school. In 2007, Cara completed her training and internship at the Mayo Clinic. In 2010, she became a certified LEAP therapist trained to work with food sensitivities and is currently working towards her Certificate of Training in Functional Medicine. Cara is a mom to an active Steamboat kid, and she is a runner, skier, and yoga enthusiast who has been racing on the trails for 25+ years. She has been running ultras (50k to 100+ miles) for more than a decade.

Cara’s favorite chews: Stingerita Lime Caffeinated Chews & Pink Lemonade Energy Chews

Cara’s top trick: Gels are so portable and easy to digest during endurance activities. Purchase a gel flask and load it up with a few Honey Stinger gels mixed with water. This is great for sipping during exercise and works well when your appetite starts to wane or you’re having a hard time taking in fuel.

Pre-race nutrition

Assuming you’ve had a good plan in place during your training, the days leading up to your race are key. You want to top off your glycogen stores and make sure you’re properly fueled to perform your best. Remember, glucose is your body's primary fuel source for higher intensity workouts. Your body can store only a limited amount of glycogen, so you want to make sure your tank is full when you start running.

Three to four days out from race day is an ideal time to increase hydration and electrolytes while you focus on your carbohydrates. Increasing your carbohydrate load may look different for all of us but think of two extra servings a day of carbohydrates on top of your sports nutrition plan. This could be an extra cup of quinoa or rice, two bananas, or two Honey Stinger Waffles.

Carb loading with a huge plate of pasta the night before the race may work for some people, but for others it can impact digestion and quality of sleep and create sluggishness on race day. On the day before a marathon, Cara often suggests eating a larger-than-normal breakfast, a late lunch, and a sensible dinner of protein and carbohydrates. A vegetarian bowl of tofu, quinoa, potatoes, and avocado is a delicious, easy option. Another proven go-to providing protein and carbs is grilled chicken, flank steak, or salmon with asparagus and a large sweet potato. Don’t eat anything too heavy or too high in fiber the night before your race, and don’t eat anything new to you. 

On the day of the race, make sure to focus on easily digestible carbohydrates for breakfast and add in an extra snack 30 minutes before start time. This could be a gel while you travel to the venue.

In-race nutrition

During the race, make sure to hydrate with ~16-20 ounces an hour. Keep in mind that one good sip is about an ounce. While the time to experiment with electrolyte replacement is during training, how much you need during the marathon will depend on your size, sweat level, and the climate and weather in which you’re racing.

Aim for 40-60g of carbohydrates an hour but depending on total run time and effort this amount may be closer to 70g per hour. A bag of Honey Stinger Energy Chews is 38g of carbohydrates and one Honey Stinger Energy Gel is ~25g of carbohydrates, so one of each an hour is a great place to start. Cara suggests eating every 40-45 minutes on the hour, but if it helps to consume a serving every 30 minutes that works, too. Set the alarm on your watch to help you remember to eat.

All training runs and races are opportunities to learn what works and feels good in your body, but always try out your fueling strategies before important races. If you have a favorite fuel that’s not offered on course, bring your own!

Post-race nutrition

After the race, aim to get ~20-30g of protein within 30 minutes of finishing while focusing on replenishing glycogen stores. While this exact window is sometimes debated, Cara believes it sets an ideal mental time frame for you to start refueling your body. This is the right time to incorporate a Honey Stinger Nut + Seed Bar with 14g of protein, a waffle or two with extra nut butter, dried fruit and jerky, or a protein drink with any other fueling sources calling to you. For replenishment, the ratios of carbohydrates to protein are 3:1-4:1, so this could be 60g of carbohydrates with 20g of protein.

Within 90 minutes post-race, make sure to get your full meal including carbohydrates for glycogen replacement, ample protein for muscle recovery, and ant-inflammatory fats like avocado, nuts, and seeds. This will help immensely with your recovery from the race. Remember that the race doesn’t end when you cross the finish line—it ends after you hydrate and fuel!

About Honey Stinger Registered Dietitian Nutritionist, Cara Marrs

Cara Marrs has been a Registered Dietitian Nutritionist since 2008 and has operated a thriving private practice for 15 years in Steamboat Springs, Colorado. Cara earned her BS in Nutrition from Colorado State University before attending Central Michigan University for graduate school. In 2007, Cara completed her training and internship at the Mayo Clinic. In 2010, she became a certified LEAP therapist trained to work with food sensitivities and is currently working towards her Certificate of Training in Functional Medicine. Cara is a mom to an active Steamboat kid, and she is a runner, skier, and yoga enthusiast who has been racing on the trails for 25+ years. She has been running ultras (50k to 100+ miles) for more than a decade.

The fall class of Hive Captains include Rutgers soccer player Riley Tiernan, Notre Dame football player Chris Tyree, Temple basketball player Jalynn Holmes, and Auburn football player TJ Finley.

The College Hive is Honey Stinger’s Name, Image, and Likeness (NIL) program for collegiate athletes that rolled out in the fall of 2021. The program follows the NCAA’s policy where athletes can benefit from their name, image, and likeness. The College Hive is a diverse group of motivated individuals that encourage others to pursue goals and wholeheartedly appreciate the fun and adventure of sports. It now has over 600 athletes and is continuing to grow.

"The College Hive is home to so many amazing young athletes," said Rich Thompson, CEO of Honey Stinger. "Our four captains are exceptional leaders in their communities, and we are proud to have them as part of the College Hive."

The four College Captains were selected in collaboration with Malka Sports. They will lead an effort to drive awareness through social media and encourage other athletes to join the program. Through the Hive Portal, college athletes can earn cash payments easily distributed through PayPal and Venmo, in addition to product and apparel rewards.

Honey Stinger is dedicated to delivering great-tasting, functional products, and credible resources to inspire and guide The Hive on its individual and collective mission.

In the Spring of 2023, Honey Stinger will add to the existing roster of captains by selecting athletes who are active members of the College Hive this fall semester.  Learn more about the College Hive program and apply here: https://honeystinger.com/blogs/blog/join-the-hive-as-a-college-ambassador

Introducing the College Hive Captains!

CHRIS TYREE
Football at University of Notre Dame
About: Chris Tyree, a five-star recruit from Chester, VA, is a running back on the University of Notre Dame Fighting Irish Football team. During the 2021 season, Tyree played in 12 games and made two starts for the Irish in his second season in South Bend. He also finished with 827 all-purpose yards for Notre Dame. In his free time, Chris enjoys cooking and spending time with his family and friends.

RILEY TIERNAN
Soccer at Rutgers University
About: Riley Tiernan, a New Jersey native, is a forward on the No. 4 nationally ranked Rutgers Scarlet Knight women’s soccer team. Earning numerous Big Ten honors in 2021, Tiernan posted a career high 9 shots, one goal, and one assist to help Rutgers secure the win in OT against Arkansas in the NCAA Quarterfinals. Coming into her sophomore year this season, she has already earned many accolades including 2022 MAC Hermann Trophy Watch List, 2022 College Soccer Coaches National Players to Watch - Forwards, and 2022 Big Ten Player to Watch.

JALYNN HOLMES
Basketball at Temple University
About: Jalynn Holmes is a graduate student on the Temple Owls women’s basketball team. Prior to joining the Owls, Holmes led Norfolk State in points, made threes and steals during the 2020-21 season and was named Second Team All-MEAC her senior year. During her high school career, Holmes helped Riverdale Baptist win the NACA Championship and the Dick's National Championship her freshman year and led Riverdale Baptist to a second NACA Championship in 2016.

TJ FINLEY
Football at Auburn University
About: TJ Finley, a Louisiana native, joins the Auburn Tigers as starting QB after his transfer from Louisiana State University. In his first season as a Tiger, Finley engineered the game-winning 98-yard drive against Georgia State and earned the Offensive Player of the Week title. During his senior high school season, Finley completed career-high 168 passes for 2,738 yards.In his free time, he enjoys playing basketball, playing pool, and riding around his four-wheelers.

September marks the end of beekeeping season when most beekeepers are harvesting, extracting, and bottling honey. It’s the month we get to celebrate bees for making nature’s best sweetener, pollinating crops, and maintaining ecosystems. In the US, honeybees play a significant role in agricultural systems—pollinating roughly 80% of cultivated crops and one in three bites of the food we eat. For National Honey Month, we acknowledge the power of these hardworking insects and the essential role beekeepers play both ecologically and commercially.

Over the past year, Honey Stinger has been working with Outlaw Apiaries based in Hayden, Colorado to help us with our beehives. Outlaw Apiaries founders and owners Perry Baker and Bethany Karulak-Baker are the real deal. They’re living the beekeeping lifestyle, educating youth and adults daily, and selling their delicious raw honey from their home, local farmers markets, and gift shops.

Outlaw Apiaries has over 500 migratory beehives that travel to California each fall and return to Colorado each spring. These hives are treated well within guidelines administered by the USDA. The Bakers’ nonprofit Bee the Future has 100 non-migratory hives that live at the Baker Ranch year-round. These hives receive minimal to no intervention depending on the climate and annual precipitation. When these hives grow strong enough, the Bakers can split the hives and add a new queen. Those new hives become the nucs, or small nucleus colonies, the Bakers sell to local beekeepers including Honey Stinger.

HS: Bethany, you’re part of our Hive. Before you were a beekeeper, you were a competitive athlete. Can you share some of your past athletic pursuits with us?

BKB: I began my athletic career at age four as a competitive swimmer. I won every race. My legs were so strong it felt like I was cheating. I had this gift: I got in the water, flew through the race, and won. I was poised to compete in the Olympics, but due to family issues I had to care for my sick mother and couldn’t continue training. My Olympic dreams were over.

I swam at club, high school, and college levels. I raced the Northern Hudson River Race placing 1st and Alcatraz placing 3rd. I’ve swum along the coasts of Brazil and Chile, in the North Sea off Germany, throughout the Caribbean and Southeast Pacific, and all over the Pacific and Atlantic in the continental US.

I joined the Texas Army National Guard based out of Fredericksburg, TX and subsequently joined the US Air Force as an officer while pursuing my Masters in Sport Psychology at the University of Texas.

After moving to Colorado, I pursued snowboarding, Brazilian Jiu Jitsu (BJJ), and Muay Thai Boxing (MTB). I competed in BJJ and MTB for five years and won several competitions across the country. I began racing snowboard cross (SBX) and won 2nd and 3rd at USA Snowboard and Freeski Association Nationals. At an event, I met a few members of the Brazilian Olympic SBX Team who said they needed a US coach. I was in the right place at the right time, and I was hired.

Competition is at the core of who I am. I’ve always been competitive. This doesn’t mean I compete with those around me. I compete with myself to see what I can accomplish. As a mother of a two, four, and six-year-old, I compete with how many books we read and how improved our behaviors and habits are. We always try to do better than the day before.

HS: What do you love about bees?

BKB: Easy. Bees aren’t humans. Quitting life coaching and sport psychology consulting to dedicate my time to beekeeping was a no-brainer. Bees are a blessing. Sure, they sting occasionally, but they give me energy and happiness. They don’t complain, they’re flexible, and they provide me with quiet time plus a wildly intense workout.

HS: What are some benefits and challenges of beekeeping in northwest Colorado?

OA: Northwest Colorado is considered a high mountain desert and the landscape is inherently dry. The 20-year drought has made it difficult for bees to maintain a healthy diet since flowers don’t bloom and give off pollen or nectar as long. This year, the historic monsoon flows have been so important in carrying the blooming plants longer, providing the bees a balanced forage option through spring and summer. This precipitation has helped maintain overall colony health and provides beekeepers with an abundance of honey.

Because of our high elevation, bees produce some of the best golden honey in the country. Predominately an alfalfa clover mix, the honey is golden and sweet as opposed to a darker, nutty flavored alfalfa honey found at lower elevations across the state. Our honey is much thicker than most, with an average moisture percentage of about 13.5%.

HS: What are the most important messages we need to know about bees, our environment, our food, and our health? What actions can we take for a better future?

OA: Without bees, it’s estimated the human race would perish in as little as three years. Bees pollinate about 2/3 of the foods we eat. Honey is an excellent source of energy and a much better option than refined cane or beet sugar. It’s used as an antibacterial healer and a skin conditioner. All parts of the honey processing are useable including honey, wax rendered for various applications, and propolis harvested for antibacterial salves and probiotic health. Let’s not forget the Royal Jelly some people consume for boosted nutrient support.

The biggest action to protect pollinators is lobbying against pesticide and herbicide usage on the commercial scale. Namely, the Roundup Ready crops and Neonicotinoids. These are widely used chemicals approved in the US. Neonicotinoids are pesticides implicated in the decline of bees and are known to have sublethal effects on bees' foraging and colony performance. One proposed mechanism for these negative effects is impairment of bees' ability to learn floral
associations. Pesticides are absorbed by plants and can be present in pollen and nectar, making them toxic to bees.

Another challenge we face is the monoculture practice of farming and the removal of natural forage plowed for corporate farming. This leaves bees with only one food source for a short period of time in a year. It drastically affects their nutritional balance, creating nutritional deficiencies which lead to viruses and diseases.

There are many good programs in place to replant and vegetate large orchards, highway right of ways, etc. back into pollinator friendly plants to help offer diverse forage options through the blooming season. Lobbying for further action regarding the restoration of natural habitat is critical in helping future pollinators.

HS: What’s the mission of your nonprofit Bee the Future?

OA: Bee the Future empowers Yampa Valley youth by teaching the skills necessary to become beekeepers as well as educating our youth about saving the honeybee population and protecting all pollinators. We provide year-round honeybee enrichment programs both at our home indoor apiary in addition to classroom instruction with our traveling beehive. Through donations and local swarm rescues, our students can have their own beehives to care for throughout the year. Bee the Future also provides an annual scholarship to any student participating in our program who desires to pursue a degree in agriculture.

HS: What’s your advice for new beekeepers?

OA: Start with two hives so you can compare health and strength. You can always equalize a weaker colony using brood and honey from a stronger one. Beekeeping is a balancing act between science and art. There’s so much to learn that it seems daunting. Pair up with an experienced beekeeper who can show you some basics. Join a local club, read articles, and watch YouTube videos.

FAST FACTS

• How many bees do you have? ~30 million
• How much land do your bees use? ~ 25,000 acres (3-5 miles in every direction as the crow flies)
• What’s the survival rate of bees in NW CO? 85-90% if cared for properly
• How much honey does a bee produce? A bee produces one and a half teaspoon of honey in its lifetime. Bees touch a million flowers to make a pound of honey.
• What are bees’ superpowers? Pollination, stinging, ultraviolet vision, and naturally swarming to spread genetics and ensure the species evolves and survives.
• What are honey’s superpowers? Honey contains a mix of amino acids, vitamins, minerals, iron, zinc, and antioxidants. In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant, and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing. Research suggests that honey is helpful with cardiovascular disease, cough, gastrointestinal disease, neurological disease, and assists with wound care (don’t forget to apply a little honey to your pooch’s wound post-op). Honey also provides a variety of skincare benefits

You'll need three ingredients:

1. Honey Stinger Mini Waffles
2. Honey Stinger Nut + Seed Bar
3. Flavored Ice Cream or Greek Yogurt of your choice!

Instructions:

• Take 1 Honey Stinger Mini Waffle and place a spoon full of Ice Cream or Greek Yogurt in the middle
• Place a second Honey Stinger Mini Waffle on top of Ice Cream or Greek Yogurt
• Place in the freezer until slightly hardened
• Crumble up the Honey Stinger Nut + Seed Bar into a bowl
• Take Mini Waffle Ice Cream Sandwich's out of the freezer and roll the sides in the Nut + Seed crumbles till there is a think layer around the whole Ice Cream Sandwich
• Place back into the freezer until completely hardened
• Enjoy after a long, hot workout!! ☀️

Shop Nut + Seed

Shop Mini Waffles

Honey Stinger is excited to announce its partnership with professional backcountry skier Cody Townsend. Townsend is attempting to ski the fifty most challenging and classic backcountry ski lines in North America.

The Fifty is Townsend's multi-year project to ski all the backcountry lines in the book Fifty Classic Ski Descents of North America. He started the journey in 2019 and, to date, has completed nearly half of the terrain. 

"Townsend has been a longtime fan of the brand and has been using Honey Stinger products to fuel his backcountry skiing adventures for years, so this partnership was a natural fit," said Rich Thompson, CEO of Honey Stinger. "He's an icon in the skiing community, and we are proud to support him as he continues to pioneer the sport." 

Honey Stinger's three-part Prepare, Perform, Recover™ system helps athletes like Townsend perform at their best. All Honey Stinger products provide targeted support through each stage of activity by giving your body the nutrients it needs most at the time. As a proud member of the Hive and a Honey Stinger athlete, Townsend uses the brand's full line of energy chews, waffles, bars, gels, and hydration, to power his endeavors. 

"It always makes me happiest to team up with a company that I’ve been a customer of for years, and that’s exactly why I’m so excited to team up with Honey Stinger for my backcountry fuel needs," said Cody. Honey Stinger brings a level of function and never-ending enjoyment that has made me a fan of their products for a long, long time. Taste, happiness and satisfaction is as important as functionality and performance and Honey Stinger meets both of those demands for me when it comes to backcountry food. I'm stoked to be a part of the Hive!"

A Tahoe, California resident, Townsend grew up as a California beach kid spending weekends in the mountains. Before his backcountry career, Townsend was a professional alpine skier and Hollywood stunt skier. 

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About Cody Townsend

From his first ski run at Squaw Valley at the age of 2, Cody Townsend knew he had found his passion. He spent his early years chasing legends like Shane McConkey around his home mountain before being recognized in his own right as an up-and-coming big mountain skier. Since turning pro more than a decade ago, Cody has constantly pushed the limits of fun and adventure. 

Most recently Cody has embarked on a truly remarkable adventure story unfolding in real time. Called The FIFTY Project, Cody is currently in the middle of a multiple season effort to climb and ski the fifty most challenging, beautiful, and classic backcountry ski lines in North America. While this project’s completion will stand as one of the biggest accomplishments in the history of skiing, Cody remains committed throughout to the highest embodiment of skiing and delights in the journey of exploration, relentless passion in the company of friends, and having one hell of a good time with every up and down along the way!

Honey Stinger is excited to announce its partnership with passionate skier, runner, filmmaker, and outdoor advocate, Connor Ryan.

Named as one of the most influential people in the outdoor industry by Outside Business Journal, Ryan is on a mission to raise cultural awareness and create an equitable future for Indigenous people and skiers. He is a proud Hunkpapa Lakota and lives in Boulder, Colorado (Arapaho, Cheyenne, and Ute ancestral lands) where he is a professional skier and endurance runner. Ryan finds solace and connects with the land during his time outside.

Ryan works with Natives Outdoors to combine his outdoor advocacy and his Lakota culture. Through this work, Ryan seeks to inspire others to deepen their connections with the places they live and become better stewards of the planet, their communities, and themselves. Ryan will bring this perspective to Honey Stinger's Athlete Advisory Committee—a group developed to address social change, diversity, and inclusion, where he will be a member in 2023.

“Connor Ryan’s commitment to inclusivity and passion for the outdoors is something we should all strive for,” said Rich Thompson, CEO of Honey Stinger. “Honey Stinger prides itself on bringing diverse voices and perspectives into the Hive, and we are thrilled to be working with Connor in the upcoming years.”

Earlier this year Ryan’s 42-minute documentary, Spirit of the Peaks, premiered and won the 5Point Film Festival award for Best Cinematography. Spirit of the Peaks follows Ryan’s journey to understand the history of the Ute people who once inhabited the Colorado mountains he now calls home. Proceeds from the film benefit the Ute Mountain Ute Tribe with a focus on starting a scholarship for Indigenous skiers and snowboarders.

“Honey Stinger is a perfect fit for me, it's the fuel for powder days that I’ve taken up onto the mountain with me for years. Having snacks that are organic and delicious makes all the beautiful places I stop to take in the view even sweeter,” said Ryan. “Honey Stinger’s commitment to making adventure and the proper nutrition for adventure accessible to everyone is aligned with my personal goals for the future of skiing and the outdoors.”

As a proud member of the Hive and a Honey Stinger partner through 2024, Ryan will Prepare, Perform, and Recover with the brand's full line of energy chews, waffles, bars, gels, and hydration. Shop them all here. 

To learn more about Ryan, and for a complete list of Honey Stinger's Hive athletes, visit www.honeystinger.com/athletes. 

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About Connor Ryan

Connor Ryan is a Lakota Professional Skier, Activist and Storyteller. Born and raised in Colorado, caught between the worlds of past and present, colonized, and Indigenous. He has devoted his life and platform to rediscovering how traditional Indigenous culture and ecological knowledge can shape our relationship to the lands we relate to through skiing, life, and adventure. Connor has shared his stories and experiences in person and through media (films, words and photos) with universities and businesses in order to seek collective paths to a better future for all our relations. Follow Connor on Instagram at @sacredstoke and you can watch his film, Spirit of the Peaks here.

It All Starts on the Track

If we had a nickel for every time we heard the phrase, “I hate the track and I’m not going there!” from a runner, we would be very wealthy. It could be argued, from a seasoned track coach, that this hatred of track interval workouts is simply a function of lack of understanding, unwillingness to learn, or fear of the unknown. Or, it could be that fearful runners have had one or more bad track workout experiences, thus drawing the conclusion that track workouts are nothing but pain and agony and not worth the possible performance upside.

The reality is that appropriate track workouts can make a significant difference in performance, and for world class athletes, an essential training component in producing world-class times. Such workouts are simply a given for virtually all world-class athletes. We argue that any runner can enjoy and greatly benefit from a more open approach to track workouts.

Our Approach to Training

As a runner and coach, we have either completed or supervised thousands of track workouts, and have developed interval workouts that are not only productive in terms of yielding progressively better times, but immensely satisfying and enjoyable for the runner. Creating and executing fun and productive track intervals can add to a coach’s skill set and certainly help runners improve their times and enhance their training experience. Here is a matrix of seven “Interval Tiers” that we have developed and which may be helpful in planning a single workout or a workout sequence over a season. We have reduced Interval Training to a few basic categories, but, in reality, there are an infinite number of combinations that can be created. We routinely use all of these Tiers, and constantly experiment with new combinations depending on our clients’ goals, training phase, and< preferences/responsiveness.

We always emphasize the importance of fueling correctly with the Marathon Training Pack that includes Honey Stinger Waffles and Rapid Hydration Mix for before the workout, Energy Gels or Chews and Rapid Hydration Mix for during, and after with Protein Bars and once again Rapid Hydration Mix!

Check out below for a fueling tip under each of the seven “interval tiers”!

A few basic operating principles apply to our interval system:

1. The focus is always on completing the specific assignment per the planned workout.
2. The emphasis is rarely to “max out” in any given workout. Rather, the objective is to build on recent workouts/races and gradually increase volume and intensity. We bias consistency and continuity over chronic high-intensity workouts. We leave maximum exertion efforts to either time trials or races.
3. The workout objective is consistent with a specific performance goal and the workout always has specific performance numbers
4. The workout should be progressively harder – the exertion level/velocity increases over the course of the session.
5. The athlete may or may not have a great day, so workouts may be modified while in progress depending on the runner's current training capacity.

Ric and Nell’s Seven Interval Tiers

Reach out to either Ric (here) and/or Nell (here) today for a FREE coaching consultation! Tell them Honey Stinger sent you. 

Level 1: Basic Even-Pace Intervals

Pre-Workout Nutrition: Eat a HS Waffle 30-60 min before you start and begin sipping on Rapid Hydration during your warm up.

• Description: Hold all variables constant: Number, Distance, Speed, Recovery, Perceived Exertion
• Number of reps: Pre-planned
• Interval Distance: Constant
• Rest Interval: Constant
• Speed/Perceived Exertion: Constant
• Application: This basic interval format is designed to program pace/train for "personal best" even-pace racing. Good for any level from beginner to experienced. Not ideal for athletes who may need varying speeds/accelerations for racing situations (surging & kicking). This format does not allow the runner to start more conservatively and gradually warm-up, as would be the case in "Level 3" below. So, the average should be more conservative.
• Example: 12x400m@ 80-seconcls w/ 90-second recovery

Level 2: Increase/Decrease Recovery Interval

During Workout Nutrition: We recommend taking a Honey Stinger Gel 5-10 minutes before you start your interval training, and sipping on a Rapid Hydration Mix throughout the workout. Shop their Perform line-up here. 

• Description: Hold variables, except for recovery, constant
• Number of reps: Pre-planned
• Interval Distance: Constant
• Rest Interval: Gradually increases
• Speed/Perceived Exertion: Constant
• Application: Even-pace racing. Allows progressively more recovery in order to metabolize lactic acid/maintain eve-pace as the workout progresses.
• Example:5x1000m @ 5:45 w/progressively longer recovery: 2:30/3:00/3:15/3:35. The rest interval is increased in order to maintain even pace on the interval.

Level 3: Progressively Faster Intervals

Post Workout Nutrition: We recommend eating a protein bar (the Nut + Seed bars are DELICIOUS) as soon as you finish your cool down. It’s always a good idea to continue sipping on Rapid Hydration mix throughout the day following a hard workout.

• Description: Run each rep or set of reps increasingly faster
• Interval Distance: Constant
• Rest Interval: Hold constant or increase
• Speed/Perceived Exertion: Run each rep or set of reps increasingly faster
• Application: This format allows a gradual transition from warm-up to faster, more aggressive intervals toward the end of the workout. This workout is designed to focus on higher intensity within last two-thirds of the sequence.
• Example 1: 6x (2x200m): 90/88/84/82/80 w/ 90-sec. recovery
• Example 2: “Reverse Ladder”: 1600/1200/800/400 w/1600 @ 5K Race
• Pace/1200 @ 5K Pace minus 10-Seconds per Mile; 800 @ 5K Pace minus 20-seconds/Mile; 400 @ 5K Pace minus 30 seconds/Mile with a full recovery.

Level 4: Alternating Interval Distance Variations

Fueling for longer interval sessions: If you’re in core marathon training and your intervals are longer than normal, try using Mango Melon Performance Chews for caffeine and an extra boost of electrolytes.

• Description: Varying interval distances targeting multiple race distances.
• Interval Distance: Two or more distances such as 400/200
• Rest Interval: may vary depending on previous interval: Should allow sufficient time to hit target interval times
• Speed/Perceived Exertion: Race pace or slightly faster for specific race distances
• Application: Training for two or more distances in the same workout.
• Example: 8x (400/200):400s in 85 sec; 200, in 40-sec. w/ 90/75-sec recovery.

Level 5: Accelerations

Marathon Fueling Tips: Practice, practice, practice! The more you practice knowing what works for you, the better fueling will go and the more confident you will be! Practice taking gels at different frequencies throughout your intervals to see what works best for you!

• Description: Hold variables constant; embed accelerations within selected intervals
• Interval Distance: constant
• Rest Interval: May vary depending on intensity of interval
• Speed/Perceived Exertion: Accelerations simulate "surging" and "kicking" in a race.
• Application: Race situation simulation
• Example: 5 x 600m: 1. Even pace (slightly slower than race pace) /transition; 2. Surge middle 200m; 3. Race pace; 4. Kick last 200m; 5.
• Even pace/faster than race pace Repeat 4. This format includes
• "In/Out" workouts (alternating "fast and fast-partial recovery"). Steve
• Prefontaine's "30/40" 200-meter workout is an example of this format.

Level 6: Race Simulation

Fueling Tip for During a Race: Carry extra Gels on you just in case you lose one along the way or feel a bonk coming on!

• Description: This format incorporates practice starts & finishes and optional surges at various points on the track and in the course of the workout. This should be a fun interactive workout before a race and after heavy workouts are done.
• Interval Distance: Usually shorter to allow more reps.
• Rest Interval: Nearer to full recovery
• Speed/Perceived Exertion: Fast but Short/ lower
• Application: Usually a "pre-race" workout designed to prepare for rare-specific competitive situations. Not necessary to run high exertion levels.
• Example: 4 x (2x150m): set 1: Race pace; Set 2: Alternate practice start Finish; Set 3: Race pace; Set 4: Repeat set 2.

Level 7: Bookends

• Description: This is a hybrid workout combining tempo running and speed work. The workout starts and ends with short "Tempo" runs (usually 600m to 1600m) to add volume to a basic speed session.
• Interval Distance: Tempos are usually 600m to 1600m and the intervals are short, usually 10-12 x 150's or 200's, run progressively faster.
• Rest Interval: Just enough to hit target interval times
• Speed/Perceived Exertion: Tempo's only moderate; intervals are race pace or faster.
• Application: Speed development. Later season session work for racing shorter distances while retaining workout volume.
• Example: 600m/ 3 x (4x200m)/600m: Tempo effort (10K Pace) /Start with 5000m pace and run progressively faster /Tempo effort.

Nell’s Favorite Honey Stinger Products

1. Black Cherry Rapid Hydration
2. Cookies & Cream Waffle
3. Cherry Blossom Energy Chews
4. Acai Pomegranate Energy Gel
5. Almond Pumpkin Nut + Seed Bar

Additional Notes

• These are coach-athlete interactive workouts. They require good communication and attentive coaching.
• The coach should be adept at reading body language/listening to verbal queue's, monitoring exertion levels, and making adjustments to optimize the workout.
• Work out details need to be documented before the workout.
• Modifications can be made according to the athlete's performance. For example, the workout may be terminated prematurely or extended; the intensity/speed may be changed; or the sequence may be modified.
• The changes can be made based on what kind of day the athlete is feeling/how he is managing the workout, weather conditions, or if objectives are met prior to completing the workout.

About Ric + Nell

Ric Rojas graduated from Los Alamos High School in 1970, received his BA from Harvard University in 1974, and his MBA from the University of Denver in 1982.

In high school, Ric won four New Mexico State High School Championships, two in Cross Country and two in the Mile, and was ranked in the top 10 United States High School Milers by Track and Field News.

Ric still holds the New Mexico 5A State Mile/1600m record* of 4:12.6=4:10.85 1600m, which he set at UNM Stadium in Albuquerque (5,000ft.), New Mexico (1970). His best high school mile time was 4:11.6 (=4:09.85 1600m), run at the USATF National Indoor Championships at the Houston Astrodome in February 1970.

Beyond High School, Ric had successful College and Professional careers. While at Harvard, he set the Three-Mile school record with a time of 13:30 at the 1974 Penn Relays, won numerous Greater Boston Track and Cross Country Championships, and qualified for “All-Ivy” honors in Track and Cross Country. His 1974 3-Mile mark at the Penn Relays remains among the top ten fastest 3-mile/5000 marks ever run at Harvard.
As a Professional, he and Boston Marathon Winner Bill Rogers were the only two runners ranked in the top 10 US Road Racers by Track and Field News during the four years the rankings were published from 1977-1981.

Ric set the 15K World Record at the 1981 Gasparilla Distance Classic (43:12) and won numerous major road races, including the 1975 San Francisco Bay-to-Breakers, 1978 Utica Boilermaker, 1979 Bolder-Boulder, the 1979 Lilac Bloomsday Run, the 1978 Tucson Sun Run, the 1978 Garden of the Gods 10-Mile, the 1979 Springbank International Road Race, the 1980 Salt Lake City Deseret 10K Run, and the 1978 Schlitz Light National Championship. He also won the US AAU National Cross Country Championship at Belmont Park in Philadelphia in 1976.* As a master’s runner, he has won three USATF Age-Group National 5000-meter Track Championships.

Coaching

Ric unofficially coached his Los Alamos High School Cross Country and Middle Distance Track teams while a senior at Los Alamos. Although there was not a great deal of training information at the time, Ric patched together an effective training system which became the foundation of his present-day Peak Performance Training System. His protégé’s in Los Alamos include Anthony Sandoval, Lynn and Mark Bjorklund, and Jim McMillan.

While living in Boulder, Ric has coached hundreds of masters, open, and junior runners including National Junior Champion Sarah Cocco, Olympic Trials top 10 place finisher and 10 mile National Champion, Nell Rojas, and Age-Group Mile World Record (pending), Laurie Rugenstein. He has developed a 10-Point Peak Performance Training System that works for runners of any ability, age, or gender.

Nell

Nell Rojas is a professional marathon runner and the founder of RISE Boulder. She grew up in Boulder, CO immersed in the running community. She walked on to the Northern Arizona Cross Country and Track and Field team. After college she became a professional triathlete before dabbling in obstacle course racing, and finally finding her stride in the marathon. She discovered marathons when she finished 7th at the 2018 marathon national championships in a time of 2:31. She recently finished 6th at the 2021 Boston Marathon and 10th at the 2022 Boston Marathon. She is the 2021 10 mile national champion.

Nell started coaching with her dad Ric Rojas when she graduated from high school and has been coaching ever since. She is well known for her strength training for runners.

PR's: Marathon 2:25:57 / 10k: 31:52 / 5k: 15:37

Or, in a world without stigma, Jenna is a soldier-athlete in the Army's World Class Athlete Program and an Olympic and World Championship level freestyle wrestler. She’s happily married to her wife and unapologetically authentic. She’s beautifully strong and tattooed. She’s fiercely competitive and acutely accountable.

Jenna has been a Honey Stinger Hive Athlete and Ambassador for six years. She joined the brand’s Athlete Advisory Committee (AAC) last year because Honey Stinger never made her feel ashamed of who she was. The AAC was developed to establish ongoing relationships with a diverse group of Hive Ambassadors with the purpose of engaging in productive conversations around social justice and community involvement.

For Jenna, the AAC is an opportunity to make progress. “The sports world connects us,” Jenna says. “The AAC is a great community with so much respect. I wanted to be involved and give back. We’re at a time when we can push for initiatives, but change comes from within and you have to be in it.”

Jenna and her wife live with and help care for her brother who has autism spectrum disorder.

What Jenna has to give comes from her secret weapon: vulnerability. She’s not afraid to share her experience and she’s not afraid to be perceived as weak. “I grew up Italian Catholic, and I fought a lot of my feelings. It was really hard for me to accept that I was different.” When Jenna came out as gay in her early 20s, she was at a low point in her wrestling career. “Not living my truth limited me so much,” she knows now.

Without a doubt, wrestling teaches people to be driven, work under chaos, ask the right questions, figure things out, and live outside their ego. “These are qualities employers want,” Jenna points out. “We need more girls on the mat. We need more states to sanction women’s wrestling at the high school level. The stereotype tells us wrestling is a male sport, but why would we limit that to just men?”

What has been true in her personal life has been equally true on the mat. The moment Jenna started to become who she really was, everything began to flourish—from health and nutrition to family and career. Wrestling is “a very personal, physical, and mental sport. It’s a fight with rules, it’s a chess match, and it’s an art. It’s not just the strongest or fastest who wins—you have to be everything, and you have to do it all.” All the pieces have to come together.

Over the course of her life, stepping in the direction of visibility has been essential. “I’ve always used the phrase ‘a closed mouth doesn’t get fed.’ Do you want to fix things? Then say it out loud. That’s what the AAC is for.” When people are true to themselves, it gets noticed. Being seen benefits others because they believe that can be them, too.

“Life is so much more worth living when you can just be yourself. It’s important to share our stories. Everyone can identify with someone.”

SGT JENNA BURKERT

Favorite Honey Stinger Product: Short Stack Waffle
Freestyle Wrestling
Hometown: Rocky Point, New York
High School: Marquette Senior High School
College: University of Colorado, Colorado Springs
Joined Army: May 2016
HS Hive Athlete & Ambassador

CAREER HIGHLIGHTS

When developing new habits, challenges are guaranteed. Every day, opportunities to quit or fall into bad practices will present themselves. To overcome these challenges, we have to answer one question: why?

The Importance of Your Why

WHY wake up early? WHY work out? WHY push hard?

The ability to answer your why, although it may seem simple, is the key to developing new habits. If we have an answer, we stay on the path. If we don’t have an answer, we fall off. An effective strategy to answering the why question is having a vision—and I’m not talking about eyesight. I’m talking about the future we want to see for ourselves.

In 2017, I broke my neck in the Collegiate Rugby National Championship and lost my ability to move. In one moment, I went from an elite athlete to being trapped, completely numb and motionless, in my body. I couldn’t understand how this happened to me, and I was terrified. But I knew one thing: I wanted to walk again. I wanted to do what doctors told me was impossible.

To accomplish my goal, I had to understand my vision in perfect clarity. Every day I closed my eyes and thought of what I wanted to see in my future. I envisioned myself standing out of my wheelchair for the first time, taking my first steps, feeling what it was like to have my life back, and being grateful to my past self for making it happen.

Tears streamed down my face when I thought of my vision. My appetite to make it a reality was insatiable. When why questions came up as I worked on my habits, and they certainly did, I was able to push forward because my answers were so clear. Because of my vision and years of hard work, I can now walk using a walker and live independently. I have done what doctors told me I would never do again.

Discovering Your Why to Crush Your Goals

So I ask you: What is your vision? How do you see yourself in the future? What goals do you want to achieve? How will it feel when you achieve them? How badly do you want them?

Think about these questions seriously. Make your vision bold, ambitious, and something you deeply desire. Find something in your life you want as badly as I wanted to walk.

The pandemic was a difficult time for all of us. Moving forward, we have the opportunity to create something better. Let’s focus on growing, cultivating positive mindsets, and developing good habits. The future will always hold challenges, but how we respond to obstacles will determine our outcomes. If we have a clear vision, we can answer any why and no challenge will be too great to overcome.