Nutrition Ideas for the New Year
Keeping it Real
by Tri-Sition Area's coach Dawn Elder
As the new year is upon us, so are the New Year "resolutions" that we have made. Some of your resolutions may be about weight loss. As athletes, there usually is a fine line between fueling our workouts, recovering from workouts and maintaining our strength. While there are many formulas that exist with respect to carbohydrate/ fat/ protein rations, many of us are looking at how to apply these to the real world. The method that makes the most sense is to have real weight management by eating real food.
We are surrounded by gels, powders, bars, blocks, gummies and all sorts of "food" for training. When life gets busy, it is easy to grab something like that for "quick energy". What is critical to keep in mind is that there are specific purposes for those products and they are useful when we are actively training. Consuming those at any other time is just adding empty calories and that quick energy will have an even quicker crash.
The next solution that many of us turn to is processed food. We turn to pre-prepared meals, cooking short cuts such as processed meats and cheese, chips and engineered food. The challenge is that the body does not recognize most of this as real food and thus misses some of the vital nutrients needed from food.
The solution is to stick to real food. If you know where your food came from and what is in it, chances are so does your body. The fewer the ingredients the better it is for you. When we start to look for nutrient dense food rather than only energy dense food, our bodies will too and we will learn to use those nutrients as long lasting energy. Even your fat sources should come from natural sources such as olive oil, nuts an avocados. Trans-fat and low fat are just not descriptions that apply to natural food. If it comes in a box or a bag chances are it is not "real".
So as you go through your day, watch your patterns and habits of convenience. Work to make small changes towards eating real food and less processed food. Give yourself time to adjust to the taste of real fruits, vegetables, lean meats and nuts. Soon processed food will no longer even taste good to you. Here is to being REAL this year!
For questions or comments contact Coach Dawn Elder at dawn@trisitionarea.com
Thursday, December 30, 2010
Wednesday, December 8, 2010
Product Review
Product Review
By: Mary Joe Pugh
Hydration Belt
Nathan and FuelBelt
The dilemma of the long run...where do I hide my bottles so I can catch a drink when I need one? I used to do that, but one morning my bottle disappeared and I was without hydration. The worst part is that, while it was 5am (still about 80 degrees and humid), a neighbor saw me drop the bottle on the curb, and I later saw her walking through the neighborhood with a bottle exactly like the one that disappeared!!!! Maybe she thought I was throwing it away? Well...she saw me put it down, it was full of ice, and she knows I run loops in the 'hood. But, I digress...the bottle was gone when I needed it.
I decided to get a hydration belt so I would always have drinks. The big question is...which one do I choose? There are so many styles. When you are selecting a hydration system you need to try it on if possible to see if it will work for you. The easiest option for a shorter run or a race where there will be support but you want something just in case is a hand held bottle. These have a strap that wraps around your hand so you don't drop the bottle. If you like to carry a bigger bottle, there are some that hold a single big bottle in the back...I hated it (but I have friends who love those!). For me the bouncing up and down in the back was a problem. I got a two smaller bottle system with the bottles on the side of the back. I was sure that would work, but my arms hit the bottles as I ran. This system seems to work better for people with a longer torso.
I have a four bottle Fuel Belt and an Amphipod belt that I like for some runs...not too much bouncing on the back, and a number of bottles so you can carry a couple of different types of drinks. I like the Fuel Belt, but I lost some weight, so if I wanted to keep using that I need to buy a different size. The Amphipod is more adjustable, but I like to freeze at least a few of my bottles so they are cold later in the run. It's impossible to "clip" them into the Amphipod belt when they are frozen. My latest favorite is the two larger bottle Fuel Belt. It is adjustable for different sized people, and you can freeze one bottle and have the other with ice in it at the start of the run, so you have cold drink for at least most of the way. Some of my friends run with a camel back. I don't enjoy that for a long run because of the bouncing on my back.
The great thing is that there are many options from which to choose. The dilemma is figuring out the one that will work best for you. When you are shopping, put the belt on and see how it fits on your torso, how it might feel on you back or hips, and consider your preferences regarding drinks. You'll come up with a great drink system that makes your longer runs more enjoyable!
By: Mary Joe Pugh
Hydration Belt
Nathan and FuelBelt
The dilemma of the long run...where do I hide my bottles so I can catch a drink when I need one? I used to do that, but one morning my bottle disappeared and I was without hydration. The worst part is that, while it was 5am (still about 80 degrees and humid), a neighbor saw me drop the bottle on the curb, and I later saw her walking through the neighborhood with a bottle exactly like the one that disappeared!!!! Maybe she thought I was throwing it away? Well...she saw me put it down, it was full of ice, and she knows I run loops in the 'hood. But, I digress...the bottle was gone when I needed it.
I decided to get a hydration belt so I would always have drinks. The big question is...which one do I choose? There are so many styles. When you are selecting a hydration system you need to try it on if possible to see if it will work for you. The easiest option for a shorter run or a race where there will be support but you want something just in case is a hand held bottle. These have a strap that wraps around your hand so you don't drop the bottle. If you like to carry a bigger bottle, there are some that hold a single big bottle in the back...I hated it (but I have friends who love those!). For me the bouncing up and down in the back was a problem. I got a two smaller bottle system with the bottles on the side of the back. I was sure that would work, but my arms hit the bottles as I ran. This system seems to work better for people with a longer torso.
I have a four bottle Fuel Belt and an Amphipod belt that I like for some runs...not too much bouncing on the back, and a number of bottles so you can carry a couple of different types of drinks. I like the Fuel Belt, but I lost some weight, so if I wanted to keep using that I need to buy a different size. The Amphipod is more adjustable, but I like to freeze at least a few of my bottles so they are cold later in the run. It's impossible to "clip" them into the Amphipod belt when they are frozen. My latest favorite is the two larger bottle Fuel Belt. It is adjustable for different sized people, and you can freeze one bottle and have the other with ice in it at the start of the run, so you have cold drink for at least most of the way. Some of my friends run with a camel back. I don't enjoy that for a long run because of the bouncing on my back.
The great thing is that there are many options from which to choose. The dilemma is figuring out the one that will work best for you. When you are shopping, put the belt on and see how it fits on your torso, how it might feel on you back or hips, and consider your preferences regarding drinks. You'll come up with a great drink system that makes your longer runs more enjoyable!
Sunday, December 5, 2010
Coaches Corner - December
Rest & Recovery... Most Important!!
By Coach Jen Rulon
www.tribalancecoaching.com
Do you feel guilty when you don’t get your Monday swim workout in and then make it up on Tuesday? Do you feel bad if you don’t get your 2 hour bike ride in on Saturday? So then you go do the long bike after your 15 mile run on Sunday to “flush out the legs” right?
We triathletes, generally a Type A personality, always strive for the best. We strive to be the best swimmer, best spouse/girlfriend/boyfriend, best cyclist, best co-worker and the best runner to name a few. Most of us have a 40 hr week job, family and friends along with many weekly hours of training. It's no surprise we sometimes forget about ourselves. Because we tend to be over achievers, we don’t listen to our bodies as much as we should. Think about it… How often do you go workout feeling sore, fatigued and not really motivated but the schedule is pushing you? Even your heart rate is above normal but you have to get that workout in don't you?
What do we call this? As coaches, we call this over training. What is over training? Over training can be defined as the state where the athlete has been repeatedly stressed to the point where rest is no longer adequate to allow for recovery. Over training is a collection of emotional, behavioral and physical symptoms and is known as “burnout” or “staleness.”
Now don’t get confused about being sore and tired after a hard workout. You will feel as such when you are training for all three sports. Fatigue is going to happen. Training includes getting the right type and amount of physical stress followed by the necessary amount of rest. The rest period is where you become stronger and recover for your next workout. Over training is consistent exhaustion which continues even after planned recovery periods. The most common symptom is fatigue. The athlete may become moody, easily irritated, experience changed in sleep patterns, loose desire and motivation for the sport and even become depressed. Some athletes may have decreased appetite along with weight lost. Your body needs to recover. That's simple physiology. Listen to your body! It is critical to allow the body to repair, either through rest or easy recovery workouts.
How does an athlete get this way and how can an athlete avoid over training?
Develop a training plan or hire a coach that can do it for you.
To develop a training plan, be sure to use periodization. Developing your own training can be overwhelming when your schedule is already overloaded. Consider hiring a coach to help develop a personal program. Ensure that you stick to your goals and give yourself enough time to rest and recover. Adhering to a calculated plan of attack will keep you from logging junk miles and focus on quality training. Triathletes tend to log junk miles for some reason...
Set goals and stick to your plan
Set goals and be realistic about them. Are you a 1st year triathlete and want to do an Ironman? That is an amazing and attainable goal but you'll need to work your way up to it. Ironman training can be too taxing for 1st year triathletes… especially for someone who's been inactive for a while. Take your time and do it right. Setting goals too high may push your training beyond your capacity, which could lead to over training.
Another very important tip is to stick with your training plan. Stick with your plan not your partners plan. If you have all intentions to go nice and easy but you see everyone pushing it, you may tend to push it with them. Don’t copy anyone else’s schedule…stick with your own.
Keep a log
A training log is a great way to monitor your progress. It is also a useful tool for keeping an eye on your body and its level of fatigue. Not only should you keep track of your distance and the intensity of your workouts but AM heart rate, weight, how the workout felt, the number of hours of sleep and if you are fatigue as well. Any significant change may signal over training.
Eat and Sleep well
Make sure you are getting enough calories but make sure it is the right proportions of carbohydrates, protein and fat. Don’t forget about the vitamins and minerals which your body needs. A diet high in fresh fruit and vegetables, lean beef and whole grain could give you great results and keep you from running down your body.
We tend to forget how important sleep is to the recovery process. If your plan calls for a rest week, REST!! A lot of us athletes forget how important sleep is to the recovery process. The amount and quality of sleep you get both affect your body’s recovery AND it's ability to improve and perform.
By ensuring you are getting enough quality sleep, along with proper eating, keeping a log, setting your goals and developing a plan, you will reduce fatigue and avoid over training. In addition, you'll better remember to keep a smile on your face.
On the bike you need to look down the trail at upcoming obstacles. This is done by focusing on someone ahead or looking for rocks, roots, drops and tight turns. Look in the direction you want the bike to go. If you are trying to avoid something and you look at it, you're going to hit it.
Please feel free to email Coach Jen at jen@trisitionarea.com with your questions or comments.
Train Well!
By Coach Jen Rulon
www.tribalancecoaching.com
Do you feel guilty when you don’t get your Monday swim workout in and then make it up on Tuesday? Do you feel bad if you don’t get your 2 hour bike ride in on Saturday? So then you go do the long bike after your 15 mile run on Sunday to “flush out the legs” right?
We triathletes, generally a Type A personality, always strive for the best. We strive to be the best swimmer, best spouse/girlfriend/boyfriend, best cyclist, best co-worker and the best runner to name a few. Most of us have a 40 hr week job, family and friends along with many weekly hours of training. It's no surprise we sometimes forget about ourselves. Because we tend to be over achievers, we don’t listen to our bodies as much as we should. Think about it… How often do you go workout feeling sore, fatigued and not really motivated but the schedule is pushing you? Even your heart rate is above normal but you have to get that workout in don't you?
What do we call this? As coaches, we call this over training. What is over training? Over training can be defined as the state where the athlete has been repeatedly stressed to the point where rest is no longer adequate to allow for recovery. Over training is a collection of emotional, behavioral and physical symptoms and is known as “burnout” or “staleness.”
Now don’t get confused about being sore and tired after a hard workout. You will feel as such when you are training for all three sports. Fatigue is going to happen. Training includes getting the right type and amount of physical stress followed by the necessary amount of rest. The rest period is where you become stronger and recover for your next workout. Over training is consistent exhaustion which continues even after planned recovery periods. The most common symptom is fatigue. The athlete may become moody, easily irritated, experience changed in sleep patterns, loose desire and motivation for the sport and even become depressed. Some athletes may have decreased appetite along with weight lost. Your body needs to recover. That's simple physiology. Listen to your body! It is critical to allow the body to repair, either through rest or easy recovery workouts.
How does an athlete get this way and how can an athlete avoid over training?
Develop a training plan or hire a coach that can do it for you.
To develop a training plan, be sure to use periodization. Developing your own training can be overwhelming when your schedule is already overloaded. Consider hiring a coach to help develop a personal program. Ensure that you stick to your goals and give yourself enough time to rest and recover. Adhering to a calculated plan of attack will keep you from logging junk miles and focus on quality training. Triathletes tend to log junk miles for some reason...
Set goals and stick to your plan
Set goals and be realistic about them. Are you a 1st year triathlete and want to do an Ironman? That is an amazing and attainable goal but you'll need to work your way up to it. Ironman training can be too taxing for 1st year triathletes… especially for someone who's been inactive for a while. Take your time and do it right. Setting goals too high may push your training beyond your capacity, which could lead to over training.
Another very important tip is to stick with your training plan. Stick with your plan not your partners plan. If you have all intentions to go nice and easy but you see everyone pushing it, you may tend to push it with them. Don’t copy anyone else’s schedule…stick with your own.
Keep a log
A training log is a great way to monitor your progress. It is also a useful tool for keeping an eye on your body and its level of fatigue. Not only should you keep track of your distance and the intensity of your workouts but AM heart rate, weight, how the workout felt, the number of hours of sleep and if you are fatigue as well. Any significant change may signal over training.
Eat and Sleep well
Make sure you are getting enough calories but make sure it is the right proportions of carbohydrates, protein and fat. Don’t forget about the vitamins and minerals which your body needs. A diet high in fresh fruit and vegetables, lean beef and whole grain could give you great results and keep you from running down your body.
We tend to forget how important sleep is to the recovery process. If your plan calls for a rest week, REST!! A lot of us athletes forget how important sleep is to the recovery process. The amount and quality of sleep you get both affect your body’s recovery AND it's ability to improve and perform.
By ensuring you are getting enough quality sleep, along with proper eating, keeping a log, setting your goals and developing a plan, you will reduce fatigue and avoid over training. In addition, you'll better remember to keep a smile on your face.
On the bike you need to look down the trail at upcoming obstacles. This is done by focusing on someone ahead or looking for rocks, roots, drops and tight turns. Look in the direction you want the bike to go. If you are trying to avoid something and you look at it, you're going to hit it.
Please feel free to email Coach Jen at jen@trisitionarea.com with your questions or comments.
Train Well!
Thursday, November 11, 2010
November Nutrition - Eating in the Off Season for Triathletes
OFF Season Eating
You hang around triathletes long enough and you begin to hear the off season song, “its off season and time to get fat”. Why is it that as soon as we cross that last finish line all the discipline and nutritional knowledge goes right out the door. We may have spent the last 4 months analyzing every morsel that crosses our lips or counting our calories for each workout but now it is easy to go through that drive through or snack on impulse. Becoming familiar with the pitfalls of off season weight gain and avoiding them can help you successfully set up your next race season.
Now is the time to put the energy bars, gels and sports drinks in the back of the pantry for a while. These sources of energy are dense in calories and you aren’t in need of them for the most part. Your training intensities have lightened and this is one way to lighten the caloric load. Often, we get in the habit of going to these quick source of calories when we are in the rush if life mixed with training. Now you have a bit more time, so use that to get in clean calories.
Going back to a diet of whole foods of all the food groups will help you feel satisfied quicker than the “energy candy”. Creating a nutrition plan and taking the time to implement it will also aid in keeping those off season pound from packing on. Since your volume and training will be a bit “un structured”, use that energy to create exciting menus full of real and whole foods.
Finally, don’t forget about your environment. The holidays are approaching as well as the daylight is fading. This is a common time to eat more comfort foods and party foods that are high in calories and tend to increase body fat. Remember to take care of yourself and chose to eat a large meal of veggies prior to hitting the party scene and then snack while on the circuit.
This time of year is excited as you begin to think about your goals for the next season. Take some time to decide not only how you want to improve, but also how you want your body to be able to respond the training as well as the fun of racing.
Wednesday, November 3, 2010
Coaches Corner - November
Coaches
Corner…………by Bob Byard, Certified USA-Triathlon Coach
November 2010
I really hope you’ve had a successful 2010 – whether it was doing races or just staying fit! What I want to cover in this article is an emphasis on not wasting the things you learned in 2010 and giving some suggestions on what you can do to get ready for next Season. This may be the “Off Season” coming up, but it isn’t the “Stop Season.” Capitalize on making the best use of the next couple of months.. I’d suggest the four “Rs”: Refuel, Relax, Reflect, and Repair….
Refuel -- Proper nutrition is still important. Keep junk food intake low; drink eight to ten glasses of water each day; and eat at least 5 times a day (I didn’t say meals). When you eat, ask yourself, “what am I going to be doing for the next three hours of my life?” and eat with that in mind. One recommended ratio in planning intake is 3 parts carbohydrates, 2 parts protein, and 1 part fats – simply stated, carbs are for the energy you need, the protein is important for repair and growth, and fats (the HDL type) do help specific body systems. Remember, carbohydrates and protein have 4 calories per gram and fats have 9 calories per gram….you do the math!
Relax -- Enjoy yourself; do something different. Do bike spin classes, try trail running, go for walks, do some mountain biking, or do something you’ve been putting off (bunge jumping from the Tower of the Americas doesn’t count) – get your mind clear and refresh yourself. Hey, spend some time with your family or significant other – radical concept!! You need some time to “recharge the batteries” so you can start the new year off right. Don’t worry about race times or splits. Keep a positive attitude and upbeat perspective on your “down time”. Take a break!
Reflect -- Look back on the year and think about it. Hopefully without getting depressed or excessively concerned, objectively review your training, performance, and accomplishments during 2009. Did you do or accomplish what you wanted? Figure out what went well (and why) and what you want to improve on (and how). Use this evaluation as a starting point for next year’s planning. Think about major goals or races, sit down with calendar and sketch out a plan for next year. After a while, construct (or provide inputs for) a training plan to achieve what you want in 2011..
Repair -- Fix what needs attention, your body and otherwise. If you’ve been dragging around a nagging injury, quit being stubborn and see a specialist. If you got through the Season with out injury, congrats! Don’t totally hibernate though! I’d suggest a Master’s swim group to refresh your stroke, a running group for some social running, and some fun cycling with friends – all to keep fit and perhaps on “tweaking” some skills. Don’t forget to consider a structured strength and flexibility regime. If you cycle, don’t forget to fix that noise or rub you’ve been meaning to fix all year… Get a major tune-up (maybe tires or components) or “winterize” it before you store it. And check out your running shoes; maybe they need a break too – replace them if needed.
Bob Byard is a USAT Level II Coach, holds several other certifications, and is the owner of LoneStar MultiSports. His San Antonio-based one-on-one coaching enterprise caters to a wide spectrum of athletes. Bob has completed 14 IM races with two podium finishes and is a 9-time TEAM USA member at ITU World Championships, winning the Bronze Medal for 3rd in Sater Sweden in 2004. He welcomes questions on any aspect of training and racing smart.
Subscribe to:
Posts (Atom)