Hey Ladies,
We have a new and improved training guide for those who are busy busy and can only train 5 days a week. http://docs.google.com/Doc?docid=0AbnRf7Ow6iroZGhwcHhmaG5fMGZ2M3dyOWN0&hl=en
Showing posts with label Triathlon Training. Show all posts
Showing posts with label Triathlon Training. Show all posts
Monday, February 8, 2010
Tuesday, February 2, 2010
Building Core Strength through Eating
Building core strength
NUTRISPEAK by Vesanto Melina
This month, the proximity of Olympic athletes draws our attention to the pleasure and satisfaction connected with keeping ourselves fit. Vancouver has a wealth of fitness opportunities, with a superb natural environment topping the list.
Provided we have a good rain hat and warm jacket, we can stroll along the ocean, river or any number of tree-lined paths for most of the year. During winter months, many of us turn to yoga, Pilates, aerobics, workouts at the gym or various forms of dance, such as salsa, ballroom, belly dance, contact improvisation or flamenco.
It can help to get some personal coaching to discover one’s blind spots and surge past perceived limitations. I have been exploring the benefits of greater core strength, which involves toning abdominal and back muscles, thereby increasing their ability to support the spine and keep the body stable and balanced. This type of strengthening can help reduce back pain, improve posture and trim one’s waistline.
Eating for strength
Food choices that provide 15 or more grams of protein:
* 1 veggie burger (check the label; a whole wheat bun adds 4 grams protein)
* 1/2 cup of almonds, sunflower seeds, pumpkin seeds or peanuts
* 1-1/2 cups Quick Curried Lentils with Tomato (recipe below)
* 1 peanut butter sandwich (2-1/2 tablespoons peanut butter)
* 1 cup chickpeas, edamame, black beans or other beans
* 2 cups of bean salad (assorted beans and vegetables)
* 3 cups cooked brown rice or oatmeal
* 100 g (3/8 cup) firm tofu or tempeh
* 5 to 6 slices of bread (check labels)
* 2 cups spaghetti noodles
* 70 g (about 2 oz) seitan
* 2 cups of green peas
Diet also plays a role. Elimination of sugar and refined carbohydrates and engaging in exercise four or more times per week will lead to a leaner, more powerful you. To increase strength, also get plenty of protein. Beans, peas and lentils are ideal sources of abundant protein and they’re great for maintenance, muscle building and repair after a sports event. These legumes also give us the complex carbohydrates that provide staying power between meals. (Whole grains are helpful as pre-game meals for endurance events.)
Based on a recommended protein intake of 0.8 grams of protein per kilogram body weight, each choice listed (see sidebar) provides about one-third of the day’s protein for someone weighing 125 pounds, or one quarter of the day’s protein for someone weighing 165 pounds. Seasoned athletes sometimes need a little more than this. Someone who is actually gaining muscle mass may need double this amount, though only while the increase in muscle mass is actually happening. (Requirements decrease for maintenance).
It used to be that athletes would eat thick steaks before a competition because they thought it would improve their performance. That thinking is now outdated, however. Like beans, peas and lentils, steaks contain protein and minerals. However, the unique feature of steak is the presence of a lot of fat and cholesterol. For health and environmental reasons, plant sources of protein are the superior choice. For more about sports nutrition guidelines, see www.vrg.org.
Quick Curried Lentils with Tomato
In a saucepan over medium heat, sauté 1 large onion in 1 tablespoon olive oil. Add 1 cup dried red lentils and three cups water; bring to a boil then lower heat and simmer for 20 minutes or until lentils are soft and easy to eat. Add a 398 ml can (or 2 cups) of tomatoes or tomato sauce and 2 tablespoons of Patak’s Mild Curry Paste (or to taste); season with pepper and salt or tamari. Makes 6 cups.
Variations: Green, grey or brown lentils require a longer cooking time (45-60 minutes). Cooked leftover vegetables, such as 2 cups of cauliflower, may be added.
Vesanto Melina is a local dietitian and co-author of nutrition classics Becoming Vegetarian, Becoming Vegan, Raising Vegetarian Children, the Food Allergy Survival Guide and the Raw Food Revolution Diet. Her newest book, Becoming Raw will be in print by the end of February. For personal consultations, call 604-882-6782 or visit www.nutrispeak.com
Vesanto thanks the excellent coach Andrea Welling and yoga instructor Lynn Wahl for their input for this month’s column.
NUTRISPEAK by Vesanto Melina
This month, the proximity of Olympic athletes draws our attention to the pleasure and satisfaction connected with keeping ourselves fit. Vancouver has a wealth of fitness opportunities, with a superb natural environment topping the list.
Provided we have a good rain hat and warm jacket, we can stroll along the ocean, river or any number of tree-lined paths for most of the year. During winter months, many of us turn to yoga, Pilates, aerobics, workouts at the gym or various forms of dance, such as salsa, ballroom, belly dance, contact improvisation or flamenco.
It can help to get some personal coaching to discover one’s blind spots and surge past perceived limitations. I have been exploring the benefits of greater core strength, which involves toning abdominal and back muscles, thereby increasing their ability to support the spine and keep the body stable and balanced. This type of strengthening can help reduce back pain, improve posture and trim one’s waistline.
Eating for strength
Food choices that provide 15 or more grams of protein:
* 1 veggie burger (check the label; a whole wheat bun adds 4 grams protein)
* 1/2 cup of almonds, sunflower seeds, pumpkin seeds or peanuts
* 1-1/2 cups Quick Curried Lentils with Tomato (recipe below)
* 1 peanut butter sandwich (2-1/2 tablespoons peanut butter)
* 1 cup chickpeas, edamame, black beans or other beans
* 2 cups of bean salad (assorted beans and vegetables)
* 3 cups cooked brown rice or oatmeal
* 100 g (3/8 cup) firm tofu or tempeh
* 5 to 6 slices of bread (check labels)
* 2 cups spaghetti noodles
* 70 g (about 2 oz) seitan
* 2 cups of green peas
Diet also plays a role. Elimination of sugar and refined carbohydrates and engaging in exercise four or more times per week will lead to a leaner, more powerful you. To increase strength, also get plenty of protein. Beans, peas and lentils are ideal sources of abundant protein and they’re great for maintenance, muscle building and repair after a sports event. These legumes also give us the complex carbohydrates that provide staying power between meals. (Whole grains are helpful as pre-game meals for endurance events.)
Based on a recommended protein intake of 0.8 grams of protein per kilogram body weight, each choice listed (see sidebar) provides about one-third of the day’s protein for someone weighing 125 pounds, or one quarter of the day’s protein for someone weighing 165 pounds. Seasoned athletes sometimes need a little more than this. Someone who is actually gaining muscle mass may need double this amount, though only while the increase in muscle mass is actually happening. (Requirements decrease for maintenance).
It used to be that athletes would eat thick steaks before a competition because they thought it would improve their performance. That thinking is now outdated, however. Like beans, peas and lentils, steaks contain protein and minerals. However, the unique feature of steak is the presence of a lot of fat and cholesterol. For health and environmental reasons, plant sources of protein are the superior choice. For more about sports nutrition guidelines, see www.vrg.org.
Quick Curried Lentils with Tomato
In a saucepan over medium heat, sauté 1 large onion in 1 tablespoon olive oil. Add 1 cup dried red lentils and three cups water; bring to a boil then lower heat and simmer for 20 minutes or until lentils are soft and easy to eat. Add a 398 ml can (or 2 cups) of tomatoes or tomato sauce and 2 tablespoons of Patak’s Mild Curry Paste (or to taste); season with pepper and salt or tamari. Makes 6 cups.
Variations: Green, grey or brown lentils require a longer cooking time (45-60 minutes). Cooked leftover vegetables, such as 2 cups of cauliflower, may be added.
Vesanto Melina is a local dietitian and co-author of nutrition classics Becoming Vegetarian, Becoming Vegan, Raising Vegetarian Children, the Food Allergy Survival Guide and the Raw Food Revolution Diet. Her newest book, Becoming Raw will be in print by the end of February. For personal consultations, call 604-882-6782 or visit www.nutrispeak.com
Vesanto thanks the excellent coach Andrea Welling and yoga instructor Lynn Wahl for their input for this month’s column.
Thursday, January 28, 2010
Let the Training begin!
Our first Iron Girl get together went so great last night! We had twenty women show up, half of who are committed and the other half of who are still sitting on the fence. I know how they are feeling... making that commitment and signing up is the hardest part of training for a triathlon! Once you have actually paid and signed up to do it, (yes we pay to do this :)) you may have days that you think, "what the Heck did I get myself into". But, there is a pretty great chance that you have told a hundred people that yes, you have signed up for your first triathlon, and when those moments of doubt come you have the fact that you have paid the money and broadcast to others that you in fact will very shortly be able to say you are a triathlete! So, get to active.com and sign up... today! Iron Girl Vegas Sold out at the end of February last year... Happy Training.
Monday, August 17, 2009
Stepping it up a notch...
So our next tri is on October 10th and I am hoping to improve my times so I am trying this new training program... hopefully this will help me get faster!
Intermediate Sprint Triathlon Training
Intermediate Sprint Triathlon Training
Monday, July 13, 2009
Why do I feel like the air is trying to kill me...
The hardest part of training for a triathlon for me is the running. I feel completely at home in the pool. I could swim and swim and swim and feel great. Biking is tolerable for me. It is hard, and at times kicks my trash at times but I never feel like I am dieing. Running other the hand makes me feel as though I am at deaths door. It hurts my lungs, because of asthma, and I literally feel like the only purpose of the air is to kill me. I can't get enough. I am okay until about 2 miles into the run, then my lungs start to shut down on me. By the end I feel like I am breathing through a tiny coffee straw.
So here are a few of the tactics I use to get through my hardest part of training:
First: I love to go running with my AverageIronHusband. He rocks, not only does he motivate me to go running, we run together! He often runs ahead and runs father because he can, but I love having a partner. I love having someone to catch, a goal to focus on.
Second: Hydration, Hydration, Hydration. In my training experience I have noticed that when my body is lacking hydration I cramp up and can't go as far. Now this doesn't mean hydrate right before the run, this means hydrate well the day before. Then 30 minutes before the run hydrate again.
Third: Know your body and it's limits. Over training only slows down your training efforts. When training for my first Iron Girl Event, the trainer suggested only training 10% farther then the distance you will be running.
Finally: Proper equipment. I know, this is a no brainer right. But it is true! Get a good pair of shoes to prevent injury, and in my case, do not leave home with out an inhaler!
Happy training.
So here are a few of the tactics I use to get through my hardest part of training:
First: I love to go running with my AverageIronHusband. He rocks, not only does he motivate me to go running, we run together! He often runs ahead and runs father because he can, but I love having a partner. I love having someone to catch, a goal to focus on.
Second: Hydration, Hydration, Hydration. In my training experience I have noticed that when my body is lacking hydration I cramp up and can't go as far. Now this doesn't mean hydrate right before the run, this means hydrate well the day before. Then 30 minutes before the run hydrate again.
Third: Know your body and it's limits. Over training only slows down your training efforts. When training for my first Iron Girl Event, the trainer suggested only training 10% farther then the distance you will be running.
Finally: Proper equipment. I know, this is a no brainer right. But it is true! Get a good pair of shoes to prevent injury, and in my case, do not leave home with out an inhaler!
Happy training.
Don't Let Fear-Based Training Sabotage Your Next Race
By Gale Bernhardt
For Active.com
If you train with a plan, you'll be more confident about your training and less likely to be motivated by fear.
There are many different philosophies and strategies on how to train athletes for a triathlon. My strategy for assembling a training plan varies, depending on the individual athlete, and I consider the athlete's race goals, current fitness and athletic history to develop a plan.
"If you want to be fast, you must train fast. There's no sense in trotting along at a slow speed because that only teaches your body to go slow. Every workout needs to be at race pace or faster," your Fear Demon whispers to you.
For Active.com
If you train with a plan, you'll be more confident about your training and less likely to be motivated by fear.There are many different philosophies and strategies on how to train athletes for a triathlon. My strategy for assembling a training plan varies, depending on the individual athlete, and I consider the athlete's race goals, current fitness and athletic history to develop a plan.
For self-trained athletes, I believe it's critical to establish your training strategy and map out a training plan so you'll have a clear path to race day. If you don't have a plan, it's easy to succumb to fear-based training.
Fear-based training takes different forms for different athletes. Let's take a look at a few examples of how fear-driven training can get you into trouble.
I've signed up for this event, now I really need to get in shape
Fear-based training puts you into panic mode and has you doubling or tripling, at minimum, the aerobic training volume you've been doing in the past few weeks.
Sometimes signing up for an event is just the kick in the pants you need to get fit again. To get started on your training journey, take a look at your training log to determine how much aerobic training you've been doing in the past four to six weeks.
When you begin designing your training plan, the first week of training shouldn't exceed the highest-volume week of the past four weeks by more than 10 percent.
I want to be sure I can go the distance and I want to see the course
Countless stories are told of athletes who decide to do a race simulation (full-race distance) workout -- the day before the race. Fear convinces them to test their endurance with a dry run to be sure they can go the distance for all three events together. Fear has also convinced them they need to physically experience the entire race course before race day in order to succeed.
This story is most common for sprint- and Olympic-distance triathlons. If you complete the course the day before the actual race, there's no way you can be rested enough to perform optimally on race day.
To help you ease your endurance fears, here are few simple guidelines I've found to be helpful for sprint- and Olympic-distance racing:- In general, if you can build endurance so you're capable of completing a long bike ride that's between 50 and 80 percent of the time you think the entire race will take, it's enough endurance to get you comfortably through the event. For example, if you think an Olympic-distance triathlon will take you 3:30, your longest bike ride can be between 1:45 and about 2:45. I like the longest bike ride placed between two and four weeks before race the event.
- For sprint- and Olympic-distance racing, highly experienced or competitive athletes build the longest bike ride in training to 100 percent, or slightly over, the total estimated race time. These athletes will also include intensity within that ride. How much endurance and speed you can tolerate in your training load is related to how long you've been training and racing. Note: You will not find highly competitive athletes doing a complete race simulation on the race course within a week of the event.
- If you want to experience the course before race day, do some of your training on the course. If training on the race course isn't possible, try to drive most of the course before the race.
"If you want to be fast, you must train fast. There's no sense in trotting along at a slow speed because that only teaches your body to go slow. Every workout needs to be at race pace or faster," your Fear Demon whispers to you.
If your Fear Demon convinces you to train fast all the time, there's a fairly high likelihood that you'll end up injured or your "fast" speed will dwindle to mediocre speed. The best athletes in the world know that getting faster means that some workouts are conducted well below race pace while only portions of other workouts are conducted at race pace or slightly faster.
Make a plan
If you train without a plan, it's easy for fear to creep in and convince you to do things that are counter-productive to your health and fitness goals. Map out a training plan, no matter how rough or simple it is, so you can literally see the path to success.
Plan the progression of your longest workouts, your weekly training volume, the volume of speed training and don't forget to plan rest. There may be times when this plan needs to be modified. Plan modification is normal, don't worry about it.
When the Fear Demon comes whispering in your ear, trying to get you to do something counter-productive to your goals, don't give in.
Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men's and women's teams. Her first Olympic experience was as a personal cycling coach at the 2000 Sydney Olympic Games. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow training plans. For more information, click here. Let Gale and Active Trainer help you succeed.
Sunday, July 12, 2009
Less then 4 weeks away from my next trialthlon
So it is official... Average Iron Girl is 4 weeks away from her next triathlon. I am not going to lie... I am totally nervous. I have never done an ocean swim triathlon. I hope I haven't gotten in over my head. My last open water swim was in a large man made lake, Lake Las Vegas. Any swim not in a pool creeps me out. I can not look down! In fact, I think it is fairly normal to have a full blown panic attack. Many of the women in the last tri I did were panic! For me the difference between a lake swim and an ocean swim has to be the sharks! There is nothing more scary then entering into great white territory with a black wet suit hugging your body screaming, "I am a seal, eat me!" AAHHH... I have to stop or I might not do it! I will let you know how it goes.
Back to the training... Training with this fear, I realize that I probably will start swimming out of breath. So, in the nice call pool where there isn't a lockness monster or a great white shark waiting to eat me I try and master a shorter breathing pattern so the day of the race it won't feel awkward. I normally breathe every 4 strokes. I know I should rotate to 3 or 5 but I like 4. Every few days though I make sure and practice 2 stroke breaths. Hopefully, this will help me calm my fear race day. Pendleton Here I come!
Back to the training... Training with this fear, I realize that I probably will start swimming out of breath. So, in the nice call pool where there isn't a lockness monster or a great white shark waiting to eat me I try and master a shorter breathing pattern so the day of the race it won't feel awkward. I normally breathe every 4 strokes. I know I should rotate to 3 or 5 but I like 4. Every few days though I make sure and practice 2 stroke breaths. Hopefully, this will help me calm my fear race day. Pendleton Here I come!
Monday, February 16, 2009
12 weeks to go!
I don't know about you but I am so excited for race day! I keep visualizing crossing to finish line
with friends and family. It is going to be great! Here is a link to a 12 week training program from the official Iron Girl Trainer. It is still not to late to join us.
We started our official training last week and things are going great. We have joined a masters swim program to help us tackle the swimming portion. The first night we only got 3 laps in... actually we swam a few months back when we decided to do the Iron Girl but made the mistake of swimming the whole thing on the first night. Don't make that mistake! After I got out my body went into swimming shock... I felt sea sick and wobbly, for the next 24 hours I felt like I had the flu. So even though I feel like I can do more I am taking it slow one day at a time. Just in a week we have come so far. I think we might just make it past the swimming leg of the race.
I defiantly recommend getting a swim cap and goggles. Our first night we weren't fully equipped... our heads froze, and we couldn't see in the water. I went to our local sports store and found a great pair of goggles. The owner taught me how to buy a pair of goggles that won't leak. Take them out of the package and press one up to your eye socket and see if they stick on their own. If they do for just a millisecond then they won't leak. If they don't... don't buy them. Goggles and a swim cap have made a huge difference!
We also started biking and have discovered that my bottom is the most critical part of my body to train for on this portion of the race. Man I was sore! But surprisingly the more I ride the more use to the bike seat I get.
I haven't started running yet. But we will this week. We have been walking the three miles and have worked our way up to feeling like running. We'll let you know how that goes.
Don't forget to get in the resistance training. I will try and post a few resistant training exercises later.
Train on!!! See you in Vegas!
with friends and family. It is going to be great! Here is a link to a 12 week training program from the official Iron Girl Trainer. It is still not to late to join us.
We started our official training last week and things are going great. We have joined a masters swim program to help us tackle the swimming portion. The first night we only got 3 laps in... actually we swam a few months back when we decided to do the Iron Girl but made the mistake of swimming the whole thing on the first night. Don't make that mistake! After I got out my body went into swimming shock... I felt sea sick and wobbly, for the next 24 hours I felt like I had the flu. So even though I feel like I can do more I am taking it slow one day at a time. Just in a week we have come so far. I think we might just make it past the swimming leg of the race.
I defiantly recommend getting a swim cap and goggles. Our first night we weren't fully equipped... our heads froze, and we couldn't see in the water. I went to our local sports store and found a great pair of goggles. The owner taught me how to buy a pair of goggles that won't leak. Take them out of the package and press one up to your eye socket and see if they stick on their own. If they do for just a millisecond then they won't leak. If they don't... don't buy them. Goggles and a swim cap have made a huge difference!
We also started biking and have discovered that my bottom is the most critical part of my body to train for on this portion of the race. Man I was sore! But surprisingly the more I ride the more use to the bike seat I get.
I haven't started running yet. But we will this week. We have been walking the three miles and have worked our way up to feeling like running. We'll let you know how that goes.
Don't forget to get in the resistance training. I will try and post a few resistant training exercises later.
Train on!!! See you in Vegas!
Monday, January 12, 2009
16 Week Training Program
Here are some great training programs that can be tailored to what you need the most help with. We are 16 weeks away this week so if you haven't started... pick a plan and get going!!
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=28
Here is a favorite Nike Quote:
"All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly.
AND YOU WILL TELL THEM YES."
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=28
Here is a favorite Nike Quote:
"All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly.
AND YOU WILL TELL THEM YES."
Tuesday, January 6, 2009
Let the Training begin!
I know some of you may have started training when I put the 22 week program on...yea for you guys! I on the other hand have put it off until today. Today was my first official day of training for Iron Girl. In all honesty I have never ever set a goal like this for myself. Events like this have always been for other people. I am so excited to be one of those "Other People" this year. Thanks for joining me on the ride!
So today I started my workout with a 3 mile walk... I walk, I don't run!! At least not yet. Luckily I have a very dedicated walking buddy who I can barely keep up with. In fact most of the time I think it would be better if I were running. I am grateful for a work out partner who silently pushes me. She never tells me to catch up. She never gives me a hard time for being 3 steps behind at all times... she just goes faster. I think on purpose... so I have to push myself harder. And when I have just about crooked over and died she grabs the 75 lbs stroller I have been heaving along and takes a turn pushing so I can recover. The stroller always makes her slow up just a bit. Not much... just enough for me to recover before I get it back! One of my favorite websites to visit is called MapMyRun.com. You guessed it... it Maps Your Run/bike ride/walk so you know how far you have gone. Love it and I am sure I will be using it frequently during my training.
After I got home from my "speed" walk I spent 30 minutes doing a workout video for abs, core, and butt. Now I can completely assure all of you that this Average Iron Girl CAN'T (AIG) walk any more! My legs are totally unreliable right now!
So today I started my workout with a 3 mile walk... I walk, I don't run!! At least not yet. Luckily I have a very dedicated walking buddy who I can barely keep up with. In fact most of the time I think it would be better if I were running. I am grateful for a work out partner who silently pushes me. She never tells me to catch up. She never gives me a hard time for being 3 steps behind at all times... she just goes faster. I think on purpose... so I have to push myself harder. And when I have just about crooked over and died she grabs the 75 lbs stroller I have been heaving along and takes a turn pushing so I can recover. The stroller always makes her slow up just a bit. Not much... just enough for me to recover before I get it back! One of my favorite websites to visit is called MapMyRun.com. You guessed it... it Maps Your Run/bike ride/walk so you know how far you have gone. Love it and I am sure I will be using it frequently during my training.
After I got home from my "speed" walk I spent 30 minutes doing a workout video for abs, core, and butt. Now I can completely assure all of you that this Average Iron Girl CAN'T (AIG) walk any more! My legs are totally unreliable right now!
Monday, December 1, 2008
Training Program
Hey Girls! Here is our Training schedule. Time has flown by and you guessed it... it is time to start trainging!! Crazy. Here it is. Just remember slow and steady wins the race. To view it click on the link below.
http://docs.google.com/Doc?id=dd8s8s99_0dgxp7qds
http://docs.google.com/Doc?id=dd8s8s99_0dgxp7qds
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