Join our team of experts who are ready to guide your preparations for this year's Dempsey Challenge. 

Training Tuesdays are a weekly, interactive live stream series focused on a holistic approach to health, fitness, movement, nutrition and safety. These sessions include actionable insights and takeaways that will support your Dempsey Challenge goals and beyond. 

Whether you're looking to participate in your first Dempsey Challenge or you're a seasoned veteran, Training Tuesdays are the perfect companion to help you reach new milestones. 

EPISODES

EPISODE 1 - Welcome to Training Tuesdays presented by Hannaford

Episode 1 introduces our team of experts and provide a snapshot of what to expect over the next 8 weeks. You'll also receive your training plans and additional resources to get you started on your journey to this year's Dempsey Challenge.

EPISODE 2: Importance of Stretching presented by L.L. Bean

Episode 2 introduces both the Couch to 5K Training plans and the 50-mile Cycling Training plans. Our team of experts will discuss the importance of keeping your body properly stretched and prepared as you start your training for the Dempsey Challenge on September 26 + 27.

EPISODE 3: Bike Safety presented by Spectrum Healthcare Partners

Episode 3 will check in on the Intro to Cycling program, offer advice on preparing for and recovering from your training and building core strength to support longer hours on two-wheels. 
Lizzie (aka Sizzle) will also cover the oft neglected bike safety and maintenance protocol designed to keep your machine and person moving in sync! 

EPISODE 4: Cramp Management presented by L.L. Bean

Episode 4 welcomes Maggie Miller and Tish Caldwell to the show. Tish checks in on the Couch To 5K program, offers advice on preparing for and recovering from your training and building core strength to support more time on your feet. 
Maggie shares some cramp management tips to help you avoid and mitigate. She also shares information about body maintenance and self-massage techniques to keep you limber and on track. 

EPISODE 5: Carbs for the Long Haul presented by Bernstein Shur

Join episode 5 of #TrainingTuesdays presented by Bernstein Shur for a delicious insight into fueling for longer training days ahead.  Dr. Lizzie Baker and Judy Donnelly will share their favorite ride snacks and leave you with some delicious recipes to try at home. We'll also check in on the Cycling program and answer any pressing questions from the audience.

EPISODE 6: The Importance of Protein presented by Hannaford

In Episode 6 of Training Tuesdays, we welcome back Tish Caldwell and Judy Donnelly. Tish will run us through a check-in for the Couch to 5K training plan, and help us keep the motivation high as we move into the final weeks of training before Challenge Weekend. Judy will host Zakkary Castonguay, Registered Dietitian in the Hannaford Test Kitchen to discuss the importance of protein for fueling and supporting an active lifestyle.

EPISODE 7: Optimal Hydration presented by Poland Spring

Maintaining optimal hydration is essential to performing your best during any workout. Optimizing your hydration can be the difference in an effective workout.
Research shows that even mild dehydration can adversely affect endurance training or racing.
Judy and Travis will discuss the importance of hydration and provide a strategy on how to ensure you're getting the most out of your body on a daily basis.

RESOURCES

• Download Couch to 5K Walking Plan
• Download Couch to 5K Running Plan
• Download 10K Training Plan - Run (solid 5K already established)
• Download 50-Mile Ride Plan
• Download 50-Mile Ride Tips
• 5-Minute Run/Walk Warmup (Runnersworld.com)
• Stretch + Core Exercises (The James Advanced Exercise Program)
• Carbs for the Long Haul
• RECIPE: Protein Powdered Avocado Toast
• RECIPE: Chickpea Salad 3 Ways

DISCLAIMER: The use of any information provided on this page is solely at your own risk, and the Dempsey Center will not be responsible for any harm or injury you incur as a result of such use. Talk to your licensed medical provider before beginning any exercise program. The information provided here is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Do not disregard, avoid, or delay seeking medical advice for any reason. Treat yourself with kindness and listen to your body to avoid injury.

JOIN OUR STRAVA CLUB

Our expert panel will be engaging with participants in our Dempsey Challenge Strava club. Register for a free account with Strava, join our club and track your training. You'll stay motivated along with way by giving and getting "kudos" - as well as regular check-ins from our Training Tuesday coaches!