Summary Part 1: ITU Science & Triathlon Coaching Conference
February 2013. Magglingen, Switzerland
On February 7 through 9, I attended the ITU coaches conference at the home of the Swiss Olympic committee outside of Biel (90 minutes west of Zurich). I have attended national coaching conferences for many years and was very exc ...
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Scientists recently conducted a study of various leafy herbal teas: rooibos, green tea, black tea, rosemary, lemongrass, mulberry leaf, bamboo leaf, lotus leaf, peppermint, persimmon leaf and mate tea. First they compared the antioxidant activities of these tea leaves. Not surprisingly green tea came out as the top producer showing except ...
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In my racing days, ice baths were THE non-invasive, non-pharmaceutical option to speed recovery after a hard training session or race. My running coach told me to do them and I really felt they helped me recover faster and decrease muscle soreness. In the past 10 years, studies are starting to show that ice baths may impede muscle functi ...
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Good nutrition is an integral and essential aspect of training and racing. As well, good eating keeps you healthy and feeling good throughout all aspects of your life. One of my mottos is: “When you feel good, you do good.” Along those lines, food also needs to taste good to you; and we all have different tastes. Here are five of my favo ...
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It’s December, officially the off-season for most triathletes. The first goal is to recover and rejuvenate from the many months of accumulated stresses caused by training and racing. The off-season provides many opportunities to learn and prepare for the coming season. Now is the time to look at any potential weaknesses, known or unknown, ...
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Here's a simple stretch cord exercise to help you swim better.
http://youtu.be/1ZcYt8O0Rrk
Training Concepts: Detraining and Diminishing Gains
We all know we need to train consistently, train hard and “recover harder” in order to achieve optimal performance, and triathletes are great at training more and training harder. We hear a lot about the real challenge of getting adequate recovery. But what happens when we take an ...
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First up, a quick anatomy review: the brain is made up of 60-70% fat. Yes, you have and want a “fatty brain”. Brain health means improved physical and cognitive performance. What role does fat play in your brain and body’s performance? Why maintaining a fatty brain is important and what types of fats fuel your brain?
Brain membrane ...
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Great, but simple exercise to help you be a stronger, healthier cyclist and runner.
http://youtu.be/O_9L_Q7fC3Q
Start to finish: 15 minutes. Serves 6.
Ingredients:
1/2 C coarsely chopped walnuts
1 1/2 pounds Brussels sprouts
2 T extra virgin olive oil
Zest and juice of 1 lemon
Sea or kosher salt and ground black pepper
Directions:
Heat oven to 350F.
Put the walnuts in a pie plate and toa ...
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The subject of nutrition can be confusing and frustrating. What to eat? When to eat? Will this food or drink help or hurt my performance?? Let’s get back to basics….
1. Choose simplicity. Eat un-processed foods: read the label, do you recognize every ingredient? The closer the food is to its natural state, the better it is for your ...
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Faster, stronger, easier… we are all looking for ways to ride further and ride faster. One simple, and often overlooked, way to achieve this is to improve pedaling mechanics. Pedaling more efficiently improves overall cycling efficiency, defined as the amount of power produced for a given level of oxygen consumed.
Here are a few si ...
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These suggestions will help keep you on track with your training through the darker, colder months. This list is not necessarily in a specific order. It is just one possible order of priorities. Put them in the order that best suits you.
The “off season” (now!) is the most important time to make changes and improvements to your ridi ...
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With the holidays fast approaching, thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies fill our brains. Moreover, with this year’s racing season behind us, it is not difficult to pack on a few off-season pounds. With a survival guide and a plan of action you do not have to forego the traditions and feasts of this ...
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We are in the thick of cold and flu season. With all the media attention on the flu virus, what to do about your training when you feel under the weather?
Scientists have been looking at this issue for many years and some good information has come from their research. In one study of mice, one group ran to exhaustion three days in a ...
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One more take on the Time magazine article claiming that exercise is “useless” for weight loss. Anyone who has lost weight and kept it off would agree that this statement was taken out of context and is generally false. This article specifically pointed to aerobic exercise, but failed to address the effects of strength training and its ro ...
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When we exercise, we think about achieving many things: increasing lean body mass, losing fat, looking great, feeling great, heart health, etc. But, did you know that engaging in regular aerobic exercise can prevent and possibly even reverse a decline in brain power?
New research coming out in the British Journal of Sports Medicine ...
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Now, right now, is the best time to make big strides in your life. There are so many incredible opportunities in front of you, right now. Here are some ideas on how to seize them:
1. Eliminate junk and clutter from your life: excess papers, old magazines, electronics, clothing, etc. Get rid of anything you’re not using and know y ...
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M.C. Pro/Elite
2008: Valle de Bravo ITU Pan Am Cup Triathlon, 7th
Nevis ITU Pan Am Cup Triathlon, 3rdMazatlan ITU Pan Am Championship, First
Richard’s Bay, SA ITU World Cup, 19th
Escape from Alcatraz, 5th
Des Moines ITU World Cup, 21st
Tiszaujvaros ITU World Cup, 15th
Kitzbuhel ITU World C ...
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The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD
“Nutrition is my missing link. I have my training down, but my eating needs help.”
Time and again, my clients express this concern when they fail to get desired results from their workouts. These busy people, who range from casual exercisers to competitiv ...
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In this article, Melissa outlines some basic nutritional needs for training and racing.
DAILY NUTRITIONAL NEEDS
PROTEIN REQUIREMENTS:
• 15-20% of calories in diet should come from protein
• 1.0-1.4 g/kg body weight per day Protein for Endurance Athletes
• 1.6 – 1.7 g/kg body weight per day Protein for Str ...
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