March 10, 2015 on 1:32 pm | In From the shop, Life at TriSports.com, Nutrition Tips, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Juan Martin Tanca. Recovery is truly a buzzword in the endurance world, but what does it REALLY mean? Check out Juan’s take on it…I think he’s onto something! Check out Juan’s blog and follow him on Twitter – @jmtanca.
In recent years, recovery has been the most common topic in the endurance world, yet the most ignored and misunderstood by the majority of everyday athletes. My idea of recovery and rest is quite different from what most people do and think. A few months ago, I was reading Matt Hanson’s blog and he was explaining that for him, recovery was a whole day process, not just a single action done after a workout. When I read this, I started thinking more about it and, after some research and discussion with my coach, it made complete sense. If you integrate recuperation and rejuvenation into your lifestyle, the results in training/racing will be evident and way cheaper than getting a new “superbike” or a Star Wars-like aero helmet.
Recovery involves sleep (at least 8-9 hours/night), proper nutrition and fueling, hydration and trying to minimize life stress. We all know that it is almost impossible to have a stress-free life nowadays, but the key is trying to keep balance.
Recovery is seen sometimes as “nice to have,” but in order to be successful as an athlete, resting must be part of your plan. Viewing rest and recovery as a triathlon’s 4th discipline will have positive impacts in your training adaptation, hormonal balance, immune system and overall mood.
Sleep is the single cheapest and easiest way to boost your performance. This is where all the training adaption takes place. Sleeping 8-9 hours per night is ideal but 7 will work, too. Power naps in the afternoon are great, as well (10-20 minutes). Sleeping 60 to 90 minutes in the afternoon is not beneficial because it disrupts the sleeping cycle and it will be difficult to sleep at night.
To understand how to heal our body, we must understand what happens to it when we exercise. The body sees exercise as stress, therefore when we are training, our endocrine system secretes stress hormones (Cortisol & testosterone). The downside of this is that for our body, having a bad day at work or an argument has the same result as a hard track session or hill repeats, so if we want consistency and good health, it is vital that we must try to keep a low stress life and have “Athletic IQ.” What is this? Athletic IQ is not having a myopic look at the specific training day, but instead having a long lens view. What I mean is, for example; yesterday I went to bed at 9pm and woke up at 6am. I slept for 9 hours but woke up feeling heavy and fatigued, so I slept in, then went to work and did my workout in the afternoon instead, feeling refreshed and with a better mood. Sometimes forcing a workout with residual fatigue is useless. Tim O’Donnell says “One workout will not make you a world champion but the sum of consistent years of training, will.” By no means am I saying to be lazy, but if you know your body and your fatigue levels you will be able to make the call. Training = stress + adaptation.
There are other kinds of methods of boosting and balancing your hormonal level. My coach (Matt Dixon) likes us to go for 30-40 minutes runs, but REALLY, REALLY easy. If your running pace is 7min/mile, go for a 10min/mile pace, it will boost your mood and your endocrine system will secrete endorphins that are always awesome. Those easy runs and easy rides (coffee shop rides) will make you feel rejuvenated and fresh and will serve as a bridge for the next day. The key is to differentiate the easy workouts from the hard ones; there must be significant difference in intensity. To achieve this, it is very important to trust your coach and be brave.
Fueling, Nutrition & Hydration
What we put in our bodies is extremely important. If you want your car to run amazing, it’s better if you put super premium gas in it. Our bodies work in a similar way. Some people do not view nutrition and fueling as important, but they are extremely important. First let’s explain each of them separately.
Fueling is what you eat 60 minutes before a workout, what you eat and drink during the training session, what you eat and drink immediately after working out (30 minutes max!!). Like Meredith Kessler says: “The workout is not finished until the fueling is done.” During training I like to go with natural foods (Feed Zone Portables recipes are super easy and make training tastier, and Osmo nutrition is my hydration choice). As I said earlier, the body secretes cortisol when we workout, so the only thing that stops it immediately after we finish our training is protein. Having a high protein meal with carbs (4:1 ratio) within 30 minutes of finishing your training will help you to be ready to tackle the next training session feeling better. Avocados are great for recovery, as they have good fats to stabilize your metabolism and reduce muscle soreness.
Nutrition is what you eat the rest of the time. If you want to lose weight, here is where you want to cut your calorie intake – do not sacrifice your training adaptation by cutting fueling calories. If you have a healthy diet and fuel correctly your body will do its part and will put you at the correct weight. Remember, it is not a linear formula that the lighter you are, the faster you will run.
Hydration is a key component, as well. If you are thirsty, you are already dehydrated and your body is producing cortisol.
Personal protocol, tips and objective measurement
Immediately after I finish working out I have a pre-set protocol that I try to follow every time:
- Rehydrate and refuel
- Dynamic stretching and hip mobility exercises
- Wear recovery boots for 60-90minutes
- Rest with the feet higher than the heart
- Foam roller massage 2 or 3 times a week.
When I am on a hard training block or I feel that I have not recovered enough before going to bed, I drink Nocturne from Infinit Nutrition. This product uses tryptophan (which is found in cherries) to boost your growth hormones while you sleep so you can feel fresh and rested when you wake up.
An objective way to measure your fatigue level is to use urine strips. If, on the first pee of the day, you have protein in your urine, you are not ready to go. Sleep in and enjoy an awesome day off from triathlon. Urine strips also measure your leukocytes levels. If leukocytes are present in your urine, you might be in an early stage of sickness.
Recovery is a vital part of every training plan. It is important to understand that recovery is not only taking a day off, but an integral piece of training. It should not be hard to apply in your daily life, and your recovery protocol should not be daunting and should not cause more stress. The key is balance and planning ahead. You can be a successful triathlete with 12 hours of training a week or less. The volume of training (miles-hours) is not a very successful tool for measuring your success.
“Most triathletes are extremely fit but are chronically tired” – Matt Dixon. Don’t be one of those triathletes!
Dixon, Matt. “Recovery.” The Well-built Triathlete: Turning Potential into Performance. 1st ed. Vol. 1. Boulder2014: Velopress, n.d. 35-58. Print.
March 3, 2015 on 10:49 am | In Community, Nutrition Tips, Sponsorship, Training | No Comments
This blog brought to you by Brooks Vandivort, former TriSports Champion and current TriSports fan. They say “you are what you eat,” but are you really giving your diet the attention it deserves? Read on to learn the importance of eating right while training. Check out Brooks’ blog and follow him on Twitter – @TriBrooks.
So you bought a bike, running shoes, a Speedo and more GU, Clif bars, and Honey Stinger gel than you can handle. You probably have downloaded several training programs or might even have a coach. You have read the books, blogs, and magazine articles and slowly your body has responded to become a fit age group triathlete. You probably have a full-time job, family, other hobbies and a busy schedule, but the triathlete in you wants to be even better this season. So what can you do to see a noticeable increase in fitness and performance without killing yourself in training or distancing yourself from your family?
Whatever you call your daily eating habits: fuel, diet, food, sustenance, it is probably the single biggest variable you can change in order to perform at the next level. Let’s face the facts. We wouldn’t run a race with one shoe or ride our bike with the front brakes engaged, so why do we continue to hold ourselves back by eating a poor diet? I’ll be the first to admit that diet is my biggest problem in preparing for my season. To borrow a few boxing terms, my “walk around” weight is 177 lbs. My “fighting” weight or racing weight is optimal at 165 lbs. I’m 6’2” and race in the male 40-45 age group. To the average person I look fit and to many I look a bit too much on the skinny side, but as a triathlete I know that I can be doing a much better job at what goes into my body.
Remember when you first started out in the world of triathlon and training was literally a workout? You had to push yourself to roll out of bed or mentally psych yourself out in order to finish that 5 hour bike ride, but now after a few years, training is a way of life. The same thing can happen with your diet. Make what you eat a way of life. If you are not already doing it, incorporate more fruits and vegetables along with lots of water into your daily routine. I know this is the same advice that you have probably heard a million times, but it really does make a difference. Most, if not all, age group triathletes are never going to run five minute miles or average 28 mph on the bike, but with proper daily nutrition we can begin to shave off those precious seconds that can move us to consistent podium finishers. A couple easy tips to follow that will help you on your way to feeling and racing with more energy and strength:
1. Have a food log. MyFitnessPal is an easy and free website and app that allows you to track what you are eating and drinking. Seeing the amount of calories you are taking in really sheds light on either your good or bad habits. It also tracks your workouts and weight.
2. More frequent small meals versus less frequent large meals. Given the amount of time spent training, frequent small meals really just make more sense, as well as being a better way to fuel your body. Most of us have some combination of two disciplines that we train for everyday and need to be able to fuel the body in order to maximize our training time. Small meals allow for a nice boost of energy without causing that sluggish feeling.
3. The last tip is probably the most important, but also the hardest to accomplish. Make your diet just as important as your training program. Seriously, most us obsess about what workout(s) we have planned for the day, but most of the time think of eating as the thing we do so we don’t die! This season plan your meals just as carefully as you plan your training and I guarantee you will see results. Good luck and keep your wheels on the road!
February 24, 2015 on 2:32 pm | In Athlete Profile, Community, Races, Random Musings, Sponsorship | No Comments
This blog brought to you by Meredith Yox, TriSports Champion and super-mom. Youth races are popping up all over, but what do you tell your young’un when they ask you about it? Here’s your chance to let them hear about it from the perspective of another kid. Check out Meredith’s blog and follow her on Twitter – @cabullydogs.
Sydney Yox is a nine year old fourth grader who, after three years of competitive running and swimming, decided to try her first triathlon last August. The following is an interview conducted with her after completing her first triathlon.
Why did you decide to try triathlon?
When I saw my Mom do all the triathlons and she told me how it was and how she did, it sounded fun. Then my Mom asked me if I wanted to try a triathlon since I had gotten comfortable on a two wheel bike, and I did.
How were you feeling before your first one?
I was feeling really nervous. I was trying to focus on one thing at a time and how it would all work out. How I would run and what it would be like to do it all.
Did you have any plan before the race?
My Mom told me to focus on one thing at a time. The swimming first, then focus on the biking when I was on the bike, and then focus on the run during the run. So that’s what I did.
How did you feel when you finished the swim?
I didn’t have a cramp, and I didn’t feel tired. So I said to myself, “Okay. Focus on the bike now!”
How was transition?
It was really hard because I was all wet, and it was hard to dry off and get my helmet on over my pony tail. It also was really hard when I came back because someone had put their bike in my spot.
How did you feel on the bike?
I didn’t feel too bad. I didn’t feel tired. But I was scared because there were bumps in the road, and I was scared I would fall. But I was able to do it.
Once you made it to the run what was going through your head?
My body was saying, “You’re almost done. You’re almost there! You haven’t stopped yet, and you haven’t slowed down. You’re almost at the finish, and you can do it!”
How did it feel to cross the finish line?
I felt really good because I had just completed my first triathlon! I was really tired, and my throat was sore from breathing too hard. I felt proud of myself when they gave me my medal.
What’s your favorite part about multi-sport events?
I really like the biking because it’s easier than the swimming and running.
Now that you have completed one triathlon and one duathlon what’s next?
The SuperKid triathlon in Santa Cruz, CA.
If you met another kid who was thinking about doing a triathlon what would tell them?
Don’t be nervous, you’re going to be great! It’s actually really fun!
Editor’s note: Is your child interested in trying a tri? TriSports has a whole lot of kid-specific gear. Check it out here!
February 17, 2015 on 2:27 pm | In Community, From the shop, Life at TriSports.com, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by Team TriSports athlete Steve Rosinski. We frequently think about protecting things like our head, but how often do you think about protecting your eyes? They’re kind of important. Learn some tips from Steve, who isn’t only a pro triathlete, but an Optometrist, as well! And you thought your schedule was busy! Check out Steve’s blog or follow him on Twitter – @steverosinski.
As a Doctor of Optometry I think about the eyes a lot! And being a Professional Triathlete I think about Triathlons probably even more! With both of them being such an integral part of my life I want to share my thoughts on the importance of eyewear – whether sun or prescription, goggles and even contact lenses.
Let’s first take a look at sunglasses. Sunglasses are in every triathlete’s bag of essentials when it comes to training and race day. They not only make you look extra cool with the latest colors, shapes and designs, but they also protect our eyes from the wind, rain, and dust that we encounter on the road or trail. If you are not wearing sunglasses or even clear lenses when it is cloudy, I would strongly suggest that you do! I have, on more than one occasion, taken a bug to the face descending at over 50 mph only to have it smack my sunglasses, therefore preventing disaster. As an eye doctor I have had to remove small pebbles, insect parts and have treated people for corneal abrasions (tree branches to the eye) because of similar episodes when people weren’t wearing proper eyewear. And let me tell you, the eye is highly innervated with nerves, so anytime something gets in there it is painful – don’t let that happen to you…wear your glasses! Some suggestions for eye wear would be photochromic or “transition” lenses that change depending on the light levels. They have lenses that go from clear to a grey for people riding at dusk/dawn/wooded areas. They also have lenses that start at a light grey and go to a dark grey as the sun becomes more radiant. Popular sunglass companies for triathletes are Tifosi, Oakley, POC and Bolle. Fortunately many sunglasses can now have prescriptions put into them, from single vision to bifocals (for those ages 40 plus that need to see both distance and your bike computer). For prescription I would recommend going to your local eye care provider where they can put your prescription lenses in the frame correctly.
On another note, for those who are active, there is the option for contact lenses. I am a huge believer in contact lenses when used appropriately. Contact lenses give you freedom and an extra field of view compared to glasses. But…I still recommend wearing sunglasses when biking and running (to protect the eyes). Contact lenses are a medical device so they need to be fit by a proper professional and not over worn. With over-wear you will predispose yourself to eye infections which can be potentially blinding. Most contact lenses these days do a great job with oxygen transmissibility (the ability of the contact lens to allow oxygen to get to the front part of your eye), which can help reduce the risk of infection compared to contacts of years past. Most contacts are either a 1- day, 2 week or one month lens. There are contact lenses for people with near-sightedness, far-sightedness and astigmatism, but have even developed them for those who need bifocals. I am a huge advocate of 1 day contact lenses (wear them one day then throw them out) – I wear them myself. Not only are they convenient – you don’t have to clean them – but most importantly, they are the healthiest option. One day lenses are great for part-time wearers, allergy suffers and swimmers. I would not recommend swimming in contact lenses in general, but if you are going to, you might as well use the best option with one day lenses. I especially point out swimmers because people who swim with contacts, whether in pools or open water, are predisposed to an infection from an Acanthamoeba. This infection is a very painful and vision threatening one. So in general, don’t swim in contacts, but if you do, only wear one day contacts and throw them out after use.
You then ask, “if I can’t swim in my contacts what can I do?” There are companies that actually make prescription swimming goggles. The goggles work well and you can see with your prescription in them – now maybe you won’t run into the pool wall!
Best of luck this season and if you have any questions contact your local eye care provider!
February 9, 2015 on 11:11 pm | In Life at TriSports.com, Nutrition Tips, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by Team TriSports athlete Liz Miller. Many athletes are choosing to try training on a vegetarian, or even vegan, diet. Can it work for you? Learn some tips that can help make the transition a little easier. Check out Liz’s blog or follow her on Twitter – FeWmnLiz (can you tell she’s a geologist?).
Have you ever wondered about following a vegan diet but didn’t think you could do it while still maintaining a heavy workout load for your next half or full Ironman? I have been following a vegan diet for the past year and recently switched to mostly gluten-free, as well. I am a huge animal lover and advocate, but my decision to go vegan was based mostly on the desire to find the best possible diet for my body when it comes to maintaining a healthy weight and fast race times. The vegan lifestyle isn’t appropriate or feasible for everyone, but it can be a new and exciting way of eating. If you’re curious about trying it, here are a few simple time and money-saving tips for following a gluten-free and vegan lifestyle without breaking the bank or taking time away from training.
1. Find and join a local CSA (Community Supported Agriculture)
A CSA not only supports local farmers, it also reduces the time spent at the grocery store picking out all those fruits and vegetables each week. By joining a CSA, you’ll get a wide variety of fresh, local, in-season fruits and veggies that can make cooking fun and exciting. I had never even heard of kohlrabi until we got it in our CSA box one week! Whether your local CSA has a weekly pickup or a home delivery service, it easily saves 20 minutes or more at the grocery store and it can add fun and new foods to your weekly diet routine.
For more information, or to find a CSA near you, check out the Local Harvest website
2. When you’re making dinner on Sundays, make up a 2 or 3 cup batch of brown rice for the week
Because brown rice takes so long to cook, it’s a pain to cook it during the week when you get home at 8:00 PM and you’re starving and need food on the table FAST. A large batch of rice will easily keep in the refrigerator all week and can be used in a large variety of meals: veggie stir-fry, curry sidekick, black bean and rice burritos, tempeh and rice loaf. On nights when I am really pressed for time, I crisp up a few spoonfuls of rice in a nonstick pan, add some frozen peas and spinach, top with a few frozen wontons, and dinner is served!
3. Make friends with your Crock Pot
Crock pots aren’t just for cooking chewy chunks of meat! Some nights, I get home late and just want to eat and go to bed, not spend 45 minutes making dinner. Soups, stews, and curries all make great crock pot meals that are ready when you walk in the door.
4. Have a few quick meals in your arsenal that will make cooking dinner faster
Some of my favorite quick and easy meals are veggie burgers with baked French fries; brown rice pasta tossed with veggies, olive oil, lemon juice, and red pepper flakes; and a stir-fry made with rice, veggies, pineapple, cashews, and tofu. Having precooked rice and frozen veggies on hand at all times means that you have a quick, healthy, go-to meal filled with carbs and protein that can be on the table in 30 minutes or less.
5. Buy a 1 or 1.5 quart crock pot for cooking large batches of beans
Beans are a great source of fiber and protein with a wide variety of uses – hummus, salad toppers, and bean burritos, just to name a few options. Buying beans in bulk is significantly cheaper than buying canned beans, and a small crock pot will let you cook a batch of beans for the whole week. Mix up the beans each week for some variety!
The vegan and gluten-free lifestyle isn’t for everyone, but with very little extra time and effort, it can be easy, quick, and maybe even a little cheaper than your current diet!
February 3, 2015 on 12:01 pm | In Community, Random Musings, Sponsorship | No Comments
This blog brought to you by TriSports Champion Karin Bivens. She got a late start in triathlon, but she’s tearing it up! Join her as she breaks down the confusing age group assignments in various sports. You may just end up more confused! Check out Karin’s blog and follow her on Twitter – @konakarin.
This past year was an “age-up” year for me! I was so excited and looking forward to being the youngest in the new age group which, in my case, is F70-74. For all of the sanctioned triathlons and duathlons, I would race in my new age group since they have you race whatever age you will be as of December 31st of the current year.
In addition to my multisport events, I signed up for a number of running races, cycling races and swim competitions. In the running races, however, they have you run the age you are on race day, so in all the running races for which I had registered that occurred prior to my birthday, I raced in the F65-69 age group. Of course, it was very frustrating to know how much higher I would have placed in the next age group (although occasionally there was an exception where there was some “ringer” in the next age group), but running races do not use the age-up rule.
Like triathlons and duathlons, in official cycling races, you supposedly race your age as of December 31st, as well, unless you race in a “Cat” ranking; however, in a Time Trial which I did in February, results show me in the F65-69 age group even though my US Cycling license has me as F70-74, a mistake perhaps, but it didn’t matter this time as I would have won in either age group.
Swim competitions get complicated. I did swim a USMS meet last January and asked the official which age group I would be racing under. I was told for that particular event, I raced my age on race day since the event was in yards! If the event had been in meters (International), though, then I would race in the new age group. In checking out swim competitions online, I found that even this varies as some meets (even those in meters) still had you race your age on race day. Another interesting aspect was that if the swim meet covered more than one day, some races had you race all the days at your age the first day of the meet, while other had you race all the days at your age the LAST day of the meet. Are you confused? I sure am!
In the Senior Games and Senior Olympics that I found, they tend to have you race your age as of December 31st no matter what sport you compete in.
It does make it easier to race at the same age for the whole year, especially when it comes to annual rankings. Plus it is a lot less confusing for races you do before your birthday in a year in which you move into a new age group. Moral of the story? Check closely to be sure that you are correctly registered for the appropriate age group when racing and realize that not all competitions have the same age rules.
January 20, 2015 on 1:50 pm | In From the shop, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Team Athlete Mark Tripp. Embarking on his first year as a Pro, he’s one to watch. Check out Mark’s blog and follow him on Twitter – @trippmj.
For most people, including me, riding outdoors is a lot more appealing than staring at a wall while riding your bike on a stationary trainer. But there are still those occasional cold and rainy days that end up interfering with planned bike workouts. For these types of days, I am sharing two of my “go-to” trainer workouts. I ride these two workouts regularly and for different purposes. One is intended to be an endurance workout for strength building and the other is more of an interval speed workout.
I should point out that these workouts are geared towards training for the Olympic distance triathlon, which consists of a 40 kilometer distance bike leg. For my trainer setup I use a compact crank and my rear cassette has the following gearing: 12, 13, 14, 15, 16, 17, 19, 21, 23, 25. For both workouts I also try to maintain a 90-95 RPM cadence throughout the entire workout.
Trainer sessions can be efficient and valuable additions to your triathlon training. I understand that they can sometimes be boring, so to fight the boredom, I recommend incorporating some entertainment that helps the time pass by but does not distract you from your workout goals. I typically listen to up-tempo music or if the timing is right, watch a football or basketball game on television. If that doesn’t work, maybe try closing your eyes and pretend you are riding through the Swiss Alps. Whatever you do, try to choose something that helps pass the time but doesn’t distract you from your trainer session goals. Happy trainering!!
I like this workout for early season training when I am trying to simply build strength and endurance. It is perfect for the spring months when the days are still short. If I am feeling frisky, I insert another half hour after the first 5 minute recovery that consists of 20 min (L-17), 3 min (L-16), 2 min (L-15), and 5 min (S-17). If I am feeling less than frisky, I insert a 5 min cool down at 40 minutes and stop. Note that the gearing descriptions describe the gearing in the form of “crank-rear”. As an example, “S-17” means small chainring on the crank and 17 tooth chainring on the rear cassette, “L-16″ would be large chainring and 16-tooth on the rear.
Time Gearing Description
5 min S-17 Warm-up
30 min L-17 Cruise
3 min L-16 Hard
2 min L-15 Harder
5 min S-17 Recover
12 min L-17 Cruise
2 min L-16 Hard
1 min L-15 Harder
5 min S-17 Cool-down
Total: 1 hr 5 min
I like this workout for mid-season when I already built a base. If I am feeling frisky, I’ll drop a gear on my rear cassette for parts 2 and 3 except for the recovery portions. If I am feeling less than frisky, I’ll only repeat the first two parts twice each.
Time Gearing Description
5 min S-17 Warm-up
Part 1 (repeat 3x)
1 min L-18 Moderate
3 min L-17 Cruise
1 min L-16 Hard
2 min S-17 Recovery
Part 2 (repeat 3x)
2 min L-18 Moderate
5 min L-17 Cruise
1 min L-16 Hard
2 min S-17 Recovery
Part 3 (repeat 2x)
1 min L-16 Hard
1 min L-15 Very Hard
1 min S-17 Recovery
4 min S-17 Cool-down
Total: 1 hr 6 min
January 12, 2015 on 12:00 pm | In Community, Nutrition Tips, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Monica Pagels. Unexplained tummy aches? Wondering if you can go gluten-free as a triathlete? Tune in and hear what Monica has to say!
Ever feel like your body just won’t cooperate during a workout? Maybe you just feel sluggish, or maybe feel muscle pain or fatigue, or maybe you’ve had that all too embarrassing intestinal discomfort while out on the run. If you’ve been a runner as long as I have (30 years and counting), you have experienced it all! But what if it didn’t have to be that way? What if our runs could all be just as good as that one magical Fall long run in the woods when everything felt perfect and easy, and you remembered why you loved to run?!
Recently, my running, and fitness in general, went from bad to worse. In June, I was at the top of my game, having just completed my first Ironman in Coeur D’Alene, and by August I was suffering from extreme fatigue and muscle pain during my runs. Many said it was a delayed reaction to the IM, and to just ride/run through it. By October, my running was suffering even more, I was falling asleep during the day, my belly ached, and I suffered extreme headaches. Never before had I felt this bad for this many workouts in a row! Something had to change! By January, I was diagnosed with Celiac disease, which is an auto-immune disorder where your body attacks itself upon ingesting the protein gluten (wheat). The cure, go figure, is to eliminate gluten from your diet… easier said than done, coming from the pasta-loving queen and post-race pizza crave! We have all done crazier things, I thought, to improve our performance, so why not give it a try. Within 4 weeks, my everyday symptoms of fatigue, stomachaches, and headaches had all but disappeared, I had lost almost 10 pounds, and imagine my delight – I could finally run under 8 minute-mile pace again! Now, almost a year later, I continue to see improvements in the way I feel and how my body performs during workouts and races…and recovery!
Could your workouts use some improvements? Are you darting off into the woods for those emergency bathroom stops? Giving up gluten may be worth a try! You do not have to be diagnosed with Celiac disease to have an intolerance to gluten. Admit it, we, as triathletes, love our pasta, breads and pizza! Could we have consumed it in such excess that our bodies now punish us? When I first gave up gluten, I thought it would be challenging to stick to the diet. I quickly realized that it is not what you are giving up, but what you are gaining instead! I turned to much more whole and natural foods such as fruits, vegetables and long grain rice. I also love chicken, and have even come up with my own black bean burger recipe! Yes, I have become quite the pro in the kitchen, from peanut butter balls with chia seeds and red maca powder, to quinoa and apple energy bars, to beet and zucchini muffins! The benefits far outweigh the challenge of foregoing that fine micro-brew I used to cherish after a marathon (gluten-free beer is pretty decent, by the way)!
Give the gluten-free life a try and see how it improves your performance, as well as your overall health. You will be amazed at the results, and your body will thank you by completing runs bathroom-stop free and begging for more miles!!
For terrific gluten free recipes or a list of gluten free foods, try the following websites:
Or, to hear more of my gluten-free journey and how it may help you, feel free to message me on Facebook!
January 5, 2015 on 12:00 pm | In Community, Random Musings, Training | No Comments
This blog brought to you by TriSports Champion George Cespedes. What is the best thing about triathlon? The fitness? Being able to eat whatever you want? The competition? Read on to learn what George thinks, and I think he’s onto something! Follow George on twitter – @georgecespedes.
We humans like to be part of a tribe. We have evolved to ascend to the top of the food chain, so to speak, by banding together in tribes, and through cooperation and shared experiences, built great civilizations and exist as part of many communities.
Triathlon is one such community that I love being a part of. Triathletes are awesome people. While we often find ourselves solo on long training rides or runs, or swimming endless laps in the pool with only the sound of our own labored breath in our ears, we do this to be a part of special niche in society. We share a love of testing our physical and mental boundaries, of following a training plan and the satisfaction of finishing a race.
As competitive as triathletes can be in training, racing and even life, they are also each others’ greatest cheerleaders, supporters and partners in pain. We all know what it takes to get from the swim start to the finish chute and we love to celebrate the accomplishments of others.
There is no bigger crowd gathered than around midnight of that epic race…you know the one I mean. Watching the last finishers stagger under the giant finish line clock to hear, “you are an Ironman,” somehow invigorates us all. We race to be fit, to beat our previous finish time, to test ourselves, but we celebrate our fellow triathlete competitors’ accomplishments as happily as our own.
Through my years as a triathlete, I have had enjoyed seeing the race kits from many different organizations and wondered what drives them to raise money for this cause or that person. I have raced for the Melanoma Research Foundation for the past two years and have just joined team Blazeman to race for ALS. I know, personally, that it gives meaning to the training time spent away from my family, the aches and pains that follow, and the tough miles out on the course. I am not just doing it for myself, for bragging rights, but to make a small difference in the world and give back to society in a meaningful and mutually beneficial way.
Another big reason I love being part of the triathlon community is because of how diverse it is. People from all walks of life, ages, and abilities make up the sport and triathlon community. I love meeting triathletes at different events across the country. Being a member of the TriSports Champions team has given me the opportunity to meet so many of these unique and wonderful people. We are all out there racing for our own reasons, but we share a lot of the same experiences and goals. I follow my teammates and friends to see how they are doing and I know they are doing the same for me. We want everyone to have a good race, to have a PR, to finish, because beyond our competitive fire is a shared passion for the sport and we know what it takes to finish, even if you are the last finisher.
Being part of the triathlon community has enriched my life in so many ways. It’s about so much more than being really fit, new PRs, finisher’s medals and swag bags, though. The best thing about triathlon is the triathletes!
December 29, 2014 on 12:00 pm | In Community, Random Musings | No Comments
This blog brought to you by TriSports Champion Kent Rodahaver. Need some inspiration in your next race? Look no further than the person right next to you!
I was looking at some images in my computer’s photo folder recently and came across this one of the race start at Lake Placid a couple of years ago. Most of these races begin with a mass swim start – often referred to as “combat swimming,” “the human blender,” and “open water mixed martial arts” by participants. It is truly one of the most fascinating spectacles in all of sport, and looking at this made me reflect on the how the triathlon experience parallels some of the challenges of being a business leader in today’s demanding and challenging social environment.
In theory, triathlon is really an individual sport – you are competing against yourself, – your previous performance and time, aiming at each race to record a new PR. Pushing yourself, persevering and gritting it out to cross the finish line is part of the triathlon culture. And it begins with the chaotic swim while you are simultaneously battling for space in the water with 2000+ other athletes and occasionally seeking support and encouragement from them to start your journey. Believe me…after about 11 or 12 hours and it starts to get dark, you are searching for any type of encouragement – feeding off of the enthusiasm of the crowd, the encouragement of fellow athletes who are feeling the same excitement (and pain), recognizing a similar goal, and striving for the same finish line. That energy is great to share and it is even better to receive. That energy is amazing!
While racing a triathlon is mainly a solo endeavor, wise and experienced endurance athletes understand that they gain strength, energy, and inspiration from their fellow racers, particularly in a long distance race like iron distance events where an athlete can be on the race course for up to 17 hours. In any endurance race it is natural to have a singular focus on you – on your performance, on how you are doing at critical points in the race, on what’s up ahead and how you will adjust your race plan for changing weather, equipment problems or physical issues.
Likewise, as a business owner and community leader in these challenging times I have occasional concerns about my own personal effectiveness; about how I can help achieve more with less; and how I will inspire other business leaders and community members who are also trying to anticipate issues and obstacles that may affect their business decisions, mission, and community out-reach. With so many demands on our time and resources it often seems like a daunting task to step back and seek insight, support, and counsel from our peers and others around us.
My hope for all business organizations, individuals, and fellow athletes is for us to stand out in the community as giving, caring, hospitable, and welcoming. Role-model the type of behavior you would like others to exhibit, get involved in your community, and share often. I want people impacted by us to talk about endurance athlete leaders with excitement and enthusiasm. Triathletes are an exciting, electric, goal-driven bunch. Wouldn’t you like to see more community leaders with similar qualities?
You may not share my intense passion for having thousands of people thrashing about in the water around you, or biking and running until you are about to collapse, but a few wise, well-chosen fellow travelers on your journey could make the difference between slowly inching forward each day toward your goals and quickly and efficiently crossing the finish line with a smile!