TriSports.com Blog

Yoga For Triathletes

This is a post by coach Scott Beesley, USAT, RYT that is brought to you by our friends at CoachFitter.com

Let’s be honest – there exists more training and recovery modalities and philosophies than there is time to try them all.  One that is tried and true with my athletes is yoga.  One triathlete credits yoga with her ability to stay in aero for hours on end while a 60-something marathoner I coach has gone so for as to call yoga his “personal fountain of youth.”  There are many reasons to add yoga to your triathlon training plan.  Here are seven:

1. Pelvic and Shoulder Stability - Yoga builds strength throughout each practice, without the need to dedicate specific time to abdominals, low back and shoulders.  Continued practice brings a greater bodily awareness that helps keep the body in check during other disciplines.
2. Bike Fit – As a yoga instructor, my biggest referral sources are professional bike fitters who cannot properly fit an athlete because of tight hips and low back.
3. Aerodynamics – Forget the $2,000 wheel set and fancy bike helmet.  A year of yoga and you’ll add centimeters of drop, reducing drag and making life in the saddle more comfortable.
4. Run Stride – The faster you get, the important it is to have open hips to allow for a steeper forward lean and longer stride length.
5. Recovery - Muscles are laid down in our body like row after row of perfectly aligned railroad tracks at a microscopic level.  That soreness you feel the day after a hard workout is tiny tears in the muscle.   We get “knots” in the muscles when they grow back in random order.  By taking a Yin/Restorative, Gentle or Slow Flow class after your hard workout days your muscles stand a better chance to grow back in those nice perfect rows (although perhaps not as effective as that massage you’ve been putting off).
6. Recovery, Part II - By moving through a gentle yoga progression the evening of or the morning after a hard work out you can help prevent blood from pooling in over-worked muscles.
7. Dang, it feels good.  Period.

Scott Beesley is a triathlon coach and yoga instructor.  In 2012 his clients landed 18 podium spots and 4 USAT National Championship qualifying spots.  He holds certifications/registrations from USA Triathlon, The Yoga Alliance, and Slowtwitch’s F.I.S.T bike fit school. More free advice at www.solesinspired.com, www.facebook.com/solesinspired, www.youtube.com/solesinspired, and www.coachfitter.com.

All I want for Christmas is…

By: (guest blogger) Joanna Chodorowska via our friends at CoachFitter.com

No extra pounds around my middle, hips and thighs, or guilt from stuffing myself more than the turkey!  Here are some tips on how to get your holiday treats while keeping it all in perspective And keeping you closer to race weight:

Eat your greens and vegetables. The phyto-nutrients in green veggies combat stress and free radicals caused by stress. The antioxidants in vegetables and fruits help counteract those free radicals.  Dark green vegetables help with stress relief naturally because of the high calcium and magnesium content.  Calcium and magnesium help muscles relax, so get your greens every day! They will also help keep the calories down.

Get your sleep during the holiday season. Every additional hour of sleep you lose each night will make you crave more sweets, treats and simple carbohydrates during the course of the following day.  The blood sugar spikes cause more stress!  Studies show you gain 4% more weight just with 1 less hour of sleep per night, so get at least 7-8 hours of sleep per night.  You’ll feel lighter and less bloated and you won’t feel like those bike shorts or Speedo shrunk.

Make time for exercise! You may not be able to get your 3 hour ride in, or a 2 hour swim or run, but getting 30-60 minutes of high intensity interval training will help keep your stress levels down and your fitness intact. It will also help burn some of those calories you did or will consume. You can also consider hiring a coach who can help you manage fitting a training routine into your busy schedule. For more information on the right coach for you, check out CoachFitter.com.

Double-fist it for the holidays!! Drink one alcoholic beverage, then one glass of water (mineral or seltzer with lime works great!).  You will keep yourself hydrated and you can wake up refreshed rather than tired, nauseous and irritable from that hangover.  Have several parties?  Choose to drink at only one of them.  Training sucks when you are hung-over!

Do not skip meals to save up for the big feast! Skipping meals will just make you overeat at that next meal.  Eat smaller and lighter meals throughout the day by limiting the starches and increase the vegetables. Don’t forget to save room for dessert!  Do you try them all?  Um, yes!  Take only a bite size portion of each dessert onto your plate so you can try each one.  Don’t worry, they won’t all go to your waist and hang over the bike shorts – promise!

You can’t avoid the Holidays, but you can learn to keep the weight gain to a minimum while still enjoying your family, treats and parties.  For this and more sports nutrition tips you can live with, go to www.n-im.net or everydaynutritioninmotion.wordpress.com as well as CoachFitter.com

About the author:  Joanna Chodorowska, Nutrition in Motion, LLC is triathlete and sports nutrition coach working with elite and endurance athletes improving their performance using real food principles and meal plans you can live with and do everyday.

You can also find Joanna Chodorowska listed in CoachFitter.com

Fat Burning by the Numbers

It’s time to start thinking about resolutions for next year. If yours have anything to do with nutrition or losing weight, you’ll appreciate this blog from Rick Cohen, M.D. of Core 4 Nutrition. Our friends at Coachfitter sent it our way. If your resolutions include finding a coach and improving your performance, you should definitely check them out!

One of the most powerful things you can do to maximize your long-term health and athletic performance gains is to become a metabolic fat burner.

When fat-adapted, your body’s metabolic engine begins to work more like a fire burning logs instead of twigs or paper. Fueled by fat, your energy system will run longer, stronger and cleaner; every system in your body will benefit from having a more consistent, reliable source of energy that is generated with a minimal amount of metabolic waste (similar to the ash created by burning paper).  Less metabolic waste means lower levels of internal inflammation (the underlying cause of almost every modern, chronic disease), less recovery time, and an improved capacity for both physical and mental fitness.

How you can you tell if you’re a fat-burner?

Based on the metabolic analysis of hundreds of competitive athletes—the majority of whom were physically but not necessarily physiologically fit—we have created a brief questionnaire that should provide some insight into your body’s ability to burn fat for fuel.

Ask yourself:

1.  Can I go four to five hours without eating, or does skipping a meal cause me to suffer from ravenous hunger, anxiety, headaches, brain fog or other common symptoms of low blood sugar?

2.  Do I enjoy steady, even energy throughout the day, or do I experience peaks and valleys that leave me longing for a nap?

3.  Can I exercise in a fasted state (in the morning prior to eating), or exercise for an hour or more without relying on the use of carbohydrate-based foods or drinks?

4.  Am I relatively unconcerned about my body fat content, or do I need to maintain high and constant levels of exercise in order to stay lean?

5.  Are my blood sugar, blood pressure and/or cholesterol levels within an optimal range, without the use of any medication?

If you answered “yes” to all of these questions, congratulations, your body is being fueled by fat!  If you answered “no” to most of them, don’t despair. Your inner engine can become optimally fuel efficient by implementing some simple, dietary changes and taking a more strategic approach to nutritional supplementation.  Having a solid training program is also essential for optimal metabolic health, if you have thought about looking for a coach and don’t know where to begin, check out Coachfitter.com.

Want to dig deeper?

Consider doing an at-home, metabolic assessment profile that will allow you to quantify your body’s metabolic proficiency.  It can be repeated at regular intervals to scientifically monitor how your dietary and supplemental routines are contributing to your metabolic efficiency.  All that’s required is a painless finger stick and a few drops of blood.  From this small, serum sample, the four physiological factors contributing most significantly to your fat burning status can be accurately evaluated.  These four factors include:

HDL/Triglyceride ratio

This marker is typically used to evaluate your risk of heart disease. It compares the levels of HDL (a protective lipoprotein) to those of triglycerides (a transitional fat made from excess sugars ear-marked for long-term storage) found in your blood.

The goal is to establish and maintain an HDL level higher than that of your triglycerides. Most fat burners have at least a 1:1 ratio of HDL to Triclycerides. Some fat burners have achieved an impressive 2:1 ratio, while that of the typical American is an unhealthy 1:3.

Insulin

Insulin is an important hormone that regulates how efficiently your cells utilize glucose (sugar) for energy.  A fat burner with healthy cells rich in vitamin D3 and omega 3 fatty acids will be very sensitive to insulin and, therefore, require very little of it.  Higher levels of insulin are, of course, toxic to the body.  They also promote the production and storage of excess body fat.

As a fat burner, your insulin level marker should be no greater than 3.0. Those with excellent fat burning engines often measure in at less than 2.0.  The typical American, on the other hand, is frequently more than 5.0.

Glycohemoglobin

This is a marker of your average blood sugar levels over the past three months. As a fat burner, your goal is to score no higher than 5.3. Those who are completely fat adapted will be under 5.0 while the typical American is often over 5.7.  Those with an average glycohemoglobin level of 6.0 are considered diabetic.

C-reactive protein

This is a marker of inflammation that is high for those who eat a carbohydrate-based diet and are low in vitamin D3 and omega3 fatty acids.  Most fat burners have a C-reactive protein level of no more than 1.0. Those who have become completely fat adapted will be under 0.5.  The typical American, over 5.0.

What are YOUR numbers?

Get this metabolic profile and find out!  Order before December 31^st and you’ll receive a $25.00 holiday discount.  Just enter FatBurner25 during checkout.

Use your results to establish a metabolic baseline, then make a game-changing plan.  With some dietary guidance and targeted, nutritional support from Core 4 Nutrition, you can become a lean, mean, fat-burning machine!  You’ll enjoy more consistent energy, fewer swings in both mood and motivation, and a heightened sense of overall health and well-being.  In the long run, you’ll become leaner (without dieting or counting calories), stronger, and look years younger than your age!

Questions?  Don’t hesitate to contact me at rick@core4nutrtion.com.

Deserving of the Crown

No longer an underdog after her 3^rd place finish in Hawaii last year, Leanda Cave is one of those athletes you root for because of her work ethic, and because she’s just plain nice. If you live in Tucson you can see her out on the roads and trails, putting in the hard work day after day, like Rocky Balboa. It’s not always the best man or woman who wins; sometimes it’s the ones who are willing to play dirty or sometimes it’s that annoying team with all the money. Leanda, however is not only one of the hardest working professional triathletes, but also one of the nicest professional triathletes I’ve had the honor of meeting.

I’ll never forget the first time I was introduced to her in the TriSports retail store, shortly after I moved to Tucson and started working here. It was my first time meeting a pro outside of a race setting. When I was introduced to her, the person introducing us mentioned that I was training for a marathon. I noticed that she seemed to be friends with everyone in the building, but figured that it was just because they had been there for so long. However, the very next time she came in, not only did she greet me by name, but she asked how my marathon training was going. Getting to know her on a few training rides and on a few social outings solidified my belief that she is a kind, down-to-earth woman.

Because of the wonderful person she is, the entire TriSports triathlon community was behind her on race day. I was, quite literally, on the edge of my seat as I watched the final miles of the marathon unfold. To be honest, I was a little worried at one point; I had never seen Mirinda Carfrae catch another athlete and not pass her. When Leanda held strong and then began pulling away, everyone in the room went wild. She made us believe, as she must have all along, that she could catch Caroline Steffen and win the race.

Sitting in the TriSports Tempe retail store is Leanda’s trophy from Ironman Arizona. At the beginning of the year our staff, along with some of our best customers and sponsored athletes, wrote resolutions for the New Year. Below is a picture of that trophy and Leanda’s resolution; that’s how the mind of a champion works, and I can’t think of anyone more deserving of the title Ironman World Champion. It was such a thrill watching our friend and sponsored athlete win the most important and exciting race of the year, becoming the first woman to win both the Ironman 70.3 and Ironman World Championship races in the same year. Leanda, you continue to amaze and inspire us, and we thank you for another great year. Congratulations, champ! Your win was hard earned and well deserved.

Memorial Day Sale: Ends today!

Today is the last day to take advantage of the great saving at our Memorial Day Sale!
Shop now!

2011 Ford Ironman Arizona

Do you remember the first time you watched an Ironman? Did you get goose bumps at the swim start, shed a tear as you watched athletes cross the line, and get up early the next day to sign yourself up for next year’s race? That is how most people end up doing an Ironman. I, on the other hand, signed up for my first Ironman on a whim one day at work, without ever witnessing one. With a long list of sponsored athletes, coworkers, and friends racing Ironman Arizona, I figured I should go see what this Ironman thing is really all about.

I arrived about 45 minutes prior to the swim start giving me enough time to park, swing by Starbucks, soak in the energy, and head to the bridge. The energy throughout Tempe was like Christmas morning, with everyone bubbling with the anticipation of the long day to come. Watching 2,500 people tread water below the bridge was incredible, and as the cannon went off and the athletes started their day, I tried to picture myself on the beach in Idaho.

The 2011 Ironman Arizona age group start.

After a quick breakfast and more caffeine, I found myself on a curb about ¼ of a mile from the bike course turn around. The day was perfect for racing, with temperatures in the mid 70’s, mild wind, and 0% chance of perception. Here I was able to get a good picture of how our athletes were doing. Torsten Abel looked calm and confident in the chase group (12^th place), which was quit a few minutes (about 8-10) down from the lead pack. I knew the day was still young and Torsten has a killer run, so I wasn’t worried. Leanda Cave came out of the water in 4^th but experienced a crash and some mechanical problems and looked pretty frazzled as she exited T1 in 8^th.  I was worried, but by the time she finished lap 1 of the bike she looked focused and back on her game. Woohoo! Seton was cruising right along, enjoying the cheers, and hamming it up as he rode in 3^rd place in the men’s 35-39 age group.

Seton got off the bike in 3rd in the M35-39 age group.

As the pro’s took to the run course, I made my way to the best aid station at Ironman Arizona –  Aid station #7 under the Mill Ave. bridge, which is staffed by the employees and customers of TriSports.com and headed up by our Vice President, Debbie. My goal on the run was to make people smile and with the help of my trusty hot pink sign, I think I accomplished just that.

Who doesn't love a "That's what she said" joke?

The run consists of 4 loops; with each lap I watched Leanda’s lead increase and Torsten run his way up through the ranks. As they passed through the TriSports.com aid station for the last time I made my way over to the finish line just in time to see this happen…

Then came Thomas Gerlach. Thomas received his pro card about a month ago and this was his professional Ironman debut. 8:57, not too shabby!

Team TriSports' Thomas Gerlach

Not too long after Thomas crossed the line, Leanda passed under the Ford arch with the biggest smile I have ever seen from the mild mannered and reserved Brit. A few month ago Leanda was in the shop and said, “I want to win one of those,” referring to an Ironman. With numerous 70.3, ITU and coveted race wins (Alcatraz, Wildflower), it was only a matter of time until she won one. It was incredible to watch one of the most decorated athletes in our sport finally cross the line first at this distance.

Leanda Cave wins 2011 Ironman Arizona.

Just 18 minutes after Leanda, TriSports.com CEO, Seton Claggett, came running down the shoot to win the men’s 35-39 age group, finishing 50^th overall and 8^th amateur. Imagine what he could do if he didn’t have 2 small kids and a company to run?!

Seton win the M35-39 age group and his bet with Leanda Cave.

Charisa Wernick hung tough and rounded out the top 10 for the pro women after a Tour de Porta-Potty during the second half of the marathon.

Charisa Wernick rounded out the 10 ten at IMAZ.

For Billy Oliver, the day didn’t go quit as planned. After a 2 minute swim PR, Billy crashed on the 2^nd loop of the bike. He only suffered some minor road rash, so he dusted himself off and got back into the race, willing himself to the finish only 3 minutes slower then his IMAZ PR. Bad ass.

Billy Oliver pushes through the pain.

Could I have asked for a better first Ironman to watch? I don’t think so. Multiple podium finishes from friends, watching Team TriSports athletes dig deep and push through the pain, all while spending a lovely day in Tempe, Arizona. Congratulations to all those who competed yesterday; you are an Ironman!

Ironman Arizona – a group effort

This weekend is the 9th edition of Ironman Arizona and for all 9 of these, the TriSports.com staff, family, friends and loyal customers have been on the course volunteering and racing.  This year will be no different.  Our great customers from around Tucson, Phoenix and beyond come out in droves to support the TriSports.com aid station that is nestled under the 202 and Mill Ave bridges.  This aid station serves as a safe haven for volunteers, racers and spectators because of the built in “roof” above.  Along with volunteering, we have four great staff members, representing four different departments (customer service, accounting, buying and management) stepping up to the line representing the red, white and blue of TriSports.com.  All combined, over 40% of our staff will be involved with the event in some way, shape or form.

Retail manager, Erik Jacobson, volunteers at the 2010 Ironman Arizona.

I have to say that we are very fortunate to work in our facility because it really does feel like the entire TriSports.com staff is behind you.  They understand when you had a hard day on the bike, a great run or a meeting in the Pain Cave.  Most of the time when you see someone dragging in this building, it is because they just tortured themselves on some epic workout.  Why?   Because we live the endurance lifestyle, it is what we do, it is who we are.  See you up in Tempe!

2011 Ironman Arizona finisher, and Team TriSports athlete Matt Grabau.

Halloween at TriSports.com

Treats await the tricksters at the TriSports.com Halloween Luncheon with Mrs. Green, Gina Murphy-Darling. TriSports.com was awarded “Arizona's Greenest Workplace” by Mrs. Green’s World for 2011.

There really is no place like home as Dorothy enjoys the Whole Foods Luncheon at TriSports.com in celebration of winning the “Arizona's Greenest Workplace” award at our annual Halloween Costume Contest here in Tucson, Arizona.

Apparently the lack of devil’s food sandwiches upset Adam McCreight, retail associate, during the Halloween Luncheon with Mrs. Green as TriSports.com celebrated the “Arizona's Greenest Workplace” award for 2011.

Some of the TriSports.com family dogs got into the act including this one with a fairly convincing Guernsey costume at the TriSports.com Halloween Luncheon with Mrs. Green.

An impressive turnout of ghouls, goblins and get-ups for the 2011 TriSports.com Halloween Costume Contest during the Halloween Luncheon brought to us by Whole Foods, with guest Mrs. Green (AKA Gina Murphy-Darling), CEO of Mrs. Green’s World, on hand to help judge. TriSports.com won the Mrs. Green’s “Arizona's Greenest Workplace” award for 2011.

Leanda Cave’s Kona Gear

The Ford Ironman World Championships are just a few days away and our Team TriSports athletes are always the most prepared one’s out there. How can they not be when they are sponsored by a store that carry’s just about anything a triathlete could ever dream of! Check out Leanda Cave’s must haves for the big day!

Staying with the front pack on the swim requires not only superior swimming abilities but top-notch hydrophobic fabrics. Leanda will be rocking the lightening fast Blueseventy PZ3TX and Hydra-vision goggles.

Comfort is key when it comes to riding 112 miles. Leanda’s weapon of chose is her Pinarello FT3 with Shimano Di2, Easton EC 90 TT wheelset, and ISM Adamo Saddle.

Leanda will be keeping her noggin nice and safe in Giro’s super light weight Ionos helmet (on sale now!)

As she makes her way down Ali’i drive 138 miles into the race she will still be smiling thanks to her happy feet in K-Swiss Kwicky Blade Lights.

140.6 miles is no easy task, and to keep Leanda going strong the whole day she uses and assortment of nutrition including Pacific Health Lab’s Accelerade, Accel Gels and 2nd surge, Nuun Hydration, and Salt Stick.

The punishing sun of Kona strains the entire body, including your eyes. Leanda’s Oakley Radar Path’s will not only protect her eyes from ultra violet rays, but they also protect her from unnecessary muscle strain caused by squinting or having to re-focus to correct for imperfections in the lens.

GOOD LUCK LEANDA!

Arizona State Team Time Trial: Take one for the team…and then puke.

This past weekend we had the Arizona Team Trial Championships that was put on by the good folks of the Southwest Hand Cycling Team.  Since I am a triathlete at heart it is always good to get out and do time trials with the roadies because they are playing in my space, not to mention the fact that in a TTT you are expected to be in a pack in your aerobars!   The TTT is a fun discipline because you start with four people and your finish time is taken by on the time of the third person.  This means you are able to lose a team member and still get an official finish. Also, in the team competition you are very limited by the weaker riders on the team because you can’t exactly shell them off the back so you need to work a bit harder (taking longer pulls at the front) to keep the team intact as long as possible.

TriSports Cycling member puking in the bushes.

The TriSports.com contingent was super strong at this event – we had 7 teams (6 of them from the TriSports Cycling Club and Team and one team of all triathletes).  Our two women’s teams took the top two spots on the podium while our best men’s team took 3^rd.  It was awesome to see all of the red, white and blue out there on the road!

Billy Brendon, Seton Claggett, Steve Acuna, and Craig Pansing