What better way to recovery after a long ride, or run, than with a protein and good-carb laden smoothie. It's sweet, refreshing, and helps you kick-start your post-workout recovery regime. Great whole-grains, potassium, and quality protein make this our go-to recovery shake or meal replacement. Thanks to JL Fields from the Colorado Springs Vegan Cooking Academy for assisting with all of our upcoming recipes!Read More
As individuals are now deep into base-building phases, moving on to race-specific training, or in some cases are already beginning their racing season, nutrition is a topic that shouldn't be overlooked in regards to successful triathlon training. Not just race-day nutrition, but your overall nutritional plan.
I'm talking about properly fueling your body to train, recover, and race. Triathlon training is not a diet. In order to perform at your highest possible level, and reduce the risk of injury, proper nutrition is key.
I hear far too many athletes talk about losing weight, cutting carbs and calories, in an attempt to get to their "race weight". Spoiler alert: I used to be one of them. My worst race of my career was when I weighed the least. My best race? About 7-8 pounds heavier than what I thought I needed to be. Ah, what a little education can do.
Chances are, as a triathlete (or swimmer, or cyclist) you need more calories than you think each day. A balanced and well thought-out diet includes proteins, fats, and carbohydrates. Yes, fats and carbs - don't be afraid of eating healthy fats and good quality whole grain carbohydrates. The percentages of each macro-nutrient will of course change throughout the year as you progress from off-season, to pre-season, and through your race season, but you need all of these macro-nutrients to ensure that you're maximizing the impact of your training and staying healthy.
My education as a triathlon coach, as well as my education in sports and performance nutrition, has really opened my eyes to what a proper pre-season, race-season, and off-season, diet can and should look like. Incorporating a well balanced, whole-food based, nutritionally sound diet during your training is critical. You'll train and recover better, and you'll race better as well.
Questions? I'm happy to help. Jump down to the comments and ask away.
Tis the season - for over indulgence! Yep, the holidays are fast approaching. And I get it. Thanksgiving is such a great time to be with friends and family. It becomes pretty easy to have that extra glass of wine, and have seconds of your favorite dish. But it's simple to make some smart decisions on your food that day. So get yourself in the kitchen!
Whether you're hosting Thanksgiving, or attending a feast elsewhere, there are some great dishes you can make to ensure you're eating well and not feeling like you're depriving yourself.
Some time ago, I wrote an article about how training for a triathlon was not a diet. There's a fine line between maintaining a healthy training and racing weight and an unhealthy weight. And this topic is gender neutral. Men and women alike are equally susceptible to an unhealthy diet and nutrition plan whilst training for an endurance event.
Using myself as an example, my worst race occurred when I weighed the least. It was very early in my triathlon 'career', and I was at a goal weight which I though would help me perform better. In truth I was under-weight, as I was spurned on by all they hype around "getting lean" and "losing an extra few pounds for the next race".Read More
It's that time of year again. The holiday season is here - and that means Thanksgiving, Christmas parties, and Christmas itself. This is the time of year that athletes are taking time off, and tend to overindulge. It is the off-season afterall, right?
Well, it is most likely the off-season for most. But that doesn't mean that you have free reign to eat too much, drink too much, and ignore your training. A little focus, a few smart choices at dinner, and you'll come through this holiday season unscathed.
Don't skip your workouts
The pool may be closed over the week of Thanksgiving. But that doesn't mean you can't get out and run or ride. Continue the momentum of your off-season training and get your running or riding in. I like to joke with my athletes - "earn your Thanksgiving dinner". Get in a run or ride early that morning. And the day after? Yep, do something. Anything. Just because it's the holidays doesn't mean you can take the week off. You're traveling for Thanksgiving or Christmas? Pack your running gear. Get in a couple easy runs. You'll feel better if you do.
You're thinking about seconds? Okay. Just wait a little bit. Let your stomach send all the signals to your brain that it's full, or not. If you think you want seconds (thirds?) just wait 15-20 minutes. You might not be as hungry as you think.
Equally important, don't overdo the alcohol. As the saying goes: Everything in moderation. You'll snack / graze less if you drink less, too.
Do make smart choices
Whether you're hosting dinner, or bringing a side dish, it's easy to add some healthy options to the table. Mashed sweet potatoes instead of white potatoes. And I'm not talking about the sweet potato casserole with brown sugar and marshmallows! Just a straight up substitution. A sweet potato as more fiber than regular potato's, and is rich in potassium and vitamin A. Make green beans and almonds sautéed in garlic instead of the old green bean casserole. Ditch that can of condensed soup with the fat and sodium. How about dairy free / veggie broth mushroom gravy. (You'll never know the difference - and neither will anyone else.)
It's really quite easy to make some substitutions with healthier, more nutrient dense, ingredients. Do a little Googling. You'll find recipe substitutions abound. Or email me - my wife is a cookbook author and we can hook you up.
So, be that person and bring a kale salad to the holiday shin-dig. You think I'm kidding? My wife has a killer recipe!
Do workout the day after
Get back outside. Organize a run with your usual group of running buddies. It doesn't have to be a hard workout, just enjoy the morning with a nice aerobic run to keep the momentum going. If the weather is good, get on the bike. Even a hike. Anything. And since it's the holidays you don't need to do this before the sun comes up. Wait till after breakfast. Ride at noon. Sleep in for goodness sake.
Most importantly, work with your coach to ensure your schedule is manageable if you're traveling.
This is a great time of year. Enjoy being with your friends and family. You've worked hard all year, so enjoy yourself.....and with a little planning you'll come out on the other end none worse for the wear.