Triathlon Anatomy by Mark Klion,MD and Troy Jacobson Book Review

  [caption id="attachment_7703" align="alignright" width="301"]triathlon - book review - troy jacobson - mark klion Troy Jacobson - Triathlon Coach[/caption] Triathlon Anatomy has a great title and authors.  The lure was cast and the hook went in deep and I purchased as soon as I could based on these two items.  Unfortunately I could not wiggle off the line and finished the book more disappointed than happy to have purchased it.  The book has terrific illustrations and great ideas but there is nothing new in the book that is eye-opening.  Knowing Troy Jacobson from the Spinervals DVD set and reading article he has written I was very excited to read some new insight into the sport of triathlon but that was lacking and was the source of my frustration with the book. If you are new to the sport this book is worth it as you can get terrific insight into what certain exercises should be done and why.  The book is terrific with illustrations as well to showcase what muscles are impacted by a certain workout as well as how it affects each specific sport.  I enjoyed reading this section but after a while the phrase (I am para-phrasing):  This is good to help with swim efficiency while building swim-specific strength and endurance.  The other exercises that are pointed out display how they affect the body for the bike and the run and the same type of catch-phrase is repeated in terms of how it benefits the body for that sport.  I found myself on the plane to and from Puerto Rico flipping the pages faster and faster as I was getting bored and at one point fell asleep mid-sentence. Now, let me say that this book is not all bad.  I think it has its place on a triathlete's book shelf but that triathlete is just getting started.  There is a discussion about triathlon distances, transitions, biomechanics of triathlon and training considerations.  One chapter goes over putting together a customized triathlon training plan and then the exercises and how they benefit triathletes.  All of it makes sense and would be a terrific read for somebody just getting started.  For those that have been involved in the sport and are truly practicing the art of triathlon this book is nothing more than a reminder of what to do but not earth-shattering. Once section that I did find to be beneficial for me was the section titled Stretches for Injury Prevention And Treatment since I am a non-stretcher.  I do my dynamic stretches before my training but when I am finished I am finished.  Essentially the only stretching I do is on Friday's at yoga and I have been fortunate enough to not sustain any injuries but I am going to take the stretches in this book and incorporate them into my evening routine.  Right now I am doing 15 minutes of core work at night so adding in 15 minutes of stretching afterwards means that I am getting in a solid 30 minutes of core/stretching to end the day and relax me before going to bed. I wish there was more good that I could say about this book but it just was not there for me.  As a person who lives the triathlon lifestyle on a daily basis this book was nothing more than a reminder of how and what training workouts benefit a triathlete and why.  For a person who is just getting started in triathlon or has done a Sprint or Olympic and is wondering how far they can go in triathlon this book will enlighten them to the workouts and reason why they should incorporate the workouts into their triathlon training plan.  The preface contains the following sentence which I think may be true for some experienced athletes but if the sport of triathlon is your lifestyle and you aren't dabbling in it then I don't think it makes sense to purchase this book:

The information presented in this book allows both novice and experienced athletes to obtain a better understanding of how the musculoskeletal system functions and responds to triathlon-specific exercises and training.

Have You Read Triathlon Anatomy?  Thoughts?

What Triathlon Books Can You Recommend?

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Published in Product Reviews
Wednesday, 30 January 2013 13:44

Strong Core = Strong Performance

Core. Core. Core.  We all hear it and we all know we need to strengthen it but do we?  I know that for the first two-year in this sport my core work consisted of some crunches here and there and would ignore it other than that.  I knew it was important but who has time for core work when you are riding for 3 hours and then running for 30 minutes.  Core work was ignored when I got in the pool to swim 4000 yards.  I didn't know it but I was sabotaging (unlike Bill Callahan) my performance in the sport of triathlon.  I felt fit and looked fit and had some decent races but maybe I could have been faster, and looking back at it there is no doubt about it.  The worst part is that all it takes is 15 minutes per day to get a stronger core.  Of course, abs/core are also made in the kitchen and cleaning up your diet will aid in the strengthening of your core, which by the way are the muscles from your shoulders to your thigh and not just the abs. When I started with Maria and John getting a stronger core was something they had planned for me and I was fully on-board.  In one of our first meetings I asked Maria to put together specific core exercises and input them into Training Peaks.  The reason I asked her to do that was because if it was in Training Peaks and from my coach I would do it.  I am very good at taking instruction and if it's there it gets done.  So with that being said the core work started showing up and so did the results.  Results not only in a slimmed down waist but in my performance.  I was swimming faster with much less effort than ever before.  The riding felt better too and then to be able to run fast without carrying extra weight was a real boost.  This whole core work thing was starting to make sense and before you know it we were posting about it on Facebook. The start of a conversation morphed into a group called the 30 Day Ab Challenge-Core Work on Facebook that now has 42 members.  The goal is to do 30 days straight core work for ONLY 15 minutes per day.  That is nothing but the benefits are tremendous.  Getting the motivation from the group to get the work in is terrific plus there are 41 other accountability partners and posting your done for the day is a huge confidence boost.  As we all know confidence breeds confidence.  Join the group and get on that path to a stronger core. Now we all know it from a look and feel stand point but here are some of my athletic reasons as to why your core should not be ignored:

Swimming:

[caption id="attachment_7206" align="alignright" width="300"]core - swiss-ball-hip-raise - exercise - triathlon Source: Allyssa Eleven[/caption] This is hard enough as it is, if you are not a born swimmer, but it doesn't have to be.  The one sport where I found that efficiency means the most is swimming and a strong core means a more efficient swimmer.  I have noticed that when I swim now my hips are elevated and my feet rise toward the top of the water and I believe it is because my abdomen is closer to my spine thus creating a push down on my chest.  This puts me in a position to be a more efficient swimmer and my times are reflecting this theory, but it is more than my times.  When I am done swimming a long set in Z2 (for example 1500 yards) I don't finished nearly out of breath with a burning sensation in my shoulders.  I finish in a more relaxed state ready for the next set and feeling strong. Looking for swim specific core work then try working on rotational power (Russian Twists) and strengthening your back and legs (Swiss Ball Straight Leg Bridges.)

Cycling:

[caption id="attachment_7204" align="alignright" width="300"]core - alternating superman - exercise - triathlon Source: Baylor And Brody[/caption] As triathletes we spend the most of our training time on the bike but sometimes we aren't always comfortable in that position for long periods of time.  It can be a fit issue, but if the problem persists it is probably because your core is not as strong as it should be.  In addition to that you are probably not as flexible as is necessary and that is causing a tug and pull on your muscles.  I have gone on 3 and 4 hour rides in the past few weeks with a group called Dallas Athletes Racing, and they might as well be racing.  These guys are fast on the bike and the first time I went out with them I basically held them back (there were only 4 of us.)  The next time I joined them (there were about 15 people) I was literally chasing them all over North Dallas but the beauty was that when the ride was over the run felt good.  I left my prescribed HR Zones a few times (sorry Maria) but I never felt out of breathe or winded and the best part was my hip flexors felt great as did my neck muscles from being in aero.  I know that at this time last year that was not the case and again I point to the fact that I am actually working my core muscles these days. If you want some cycling specific core work try doing a Superman (alternating) which attacks the lateral motion as your body moves side to side on the bike  or a more comprehensive movement like the Fifer Scissors which targets key cycling muscles.

Running:

This has always been the sport that I did the best at and so we are not focusing as much on it but that doesn't mean it is being ignored.  My runs are typically 15-30 minutes as a transition run off the bike with a long run in the area of 1-1.5 hours.  I have seen my speed pick up while my heart rate has stayed the same and I don't feel as if I am pulling extra weight.  When I start my run I immediately bring my belly button toward my spine and now it is no longer a chore to hold it there.  When I feel my self slowing down I notice that my core is not as engaged which leads to a small spike in my HR.  Once I realize what is going on I bring my core back in and there is a stabilizing effect to my speed and heart rate.  Now I may not be running as much but my running is not being ignored because of the core work that is being done. [caption id="attachment_7203" align="alignright" width="300"]core strength - exercise - triathlon Source: Mind And Body Yoga[/caption] Some running specific core work includes Kicking Plans and Side Planks which strengthen the transverse abdominis (a muscle that prevents excessive movement of the pelvis and lumbar spine) When you are working your core you don't have to do it for hours on end.  As I said I do 15 minutes (sometimes 18-21) per day and I get a full range of exercises in that help me with my swim, bike and run.  Here is a very easy way to take the 6 workouts above and get 18 minutes of core work in.  Start with the 1st swimming exercise and do it for 1:00 (really only about :55 as you transition to the next exercise) and do the 1st cycling for 1 minute and then the 1st running then start again.  If you do that for 3 sets you will have gotten in 18 minutes of core work while always moving and changing the muscles you are working.  Not only that but you will be working on your flexibility which is another key to core strength.

What Is Your Favorite Core Exercise?

Published in Train
Tuesday, 01 January 2013 11:14

Savory Greek Waffles

Savory Greek waffles are easier to make than you might think.  Then again you may not know what to think since the words savory, greek and waffles are describing the same meal but trust me it was good.  When Karen and I drove by the new restaurant in our area I had visions of stuffed grape leaves, olives, spinach, pepperoncini's, sun-dried tomatoes and all things greek including feta.  Since I keep dairy at a minimum I knew that I wasn't going to include feta but that would have been a great topping to these savory waffles. These turned out beyond good, it was delicious.  I think the addition of cornmeal to the batter was what made the difference.  The cornmeal lent a crunch to the waffles but the taste of the olives and sun-dried tomatoes certainly kept them savory.  If you don't have cornmeal do not worry just replace with the same amount of garbanzo flour.  By the way, and I'm sure you knew, but chickpeas are a staple in the Greek diet so it would only make sense to use garbanzo flour to make savory greek waffles. Lately I have been rolling the waffles out of the waffle iron on a daily basis.  I have had your typical breakfast treat, brunch treat and even had them for dinner but this batch came about because of the Buffalo Tempeh Cobb Salad I made a few weeks back.  I wanted to make a webisode out of it but unfortunately the studio was booked so you will be getting the recipe in an easy to read manner.

Savory Greek Waffles

Ingredients: 1/2c garbanzo flour, 1 egg, 1/4c cornmeal (or 3/4c Garbanzo Flour), 3/8c water, 1c spinach (chopped), 1/2oz sun-dried tomatoes (chopped), 6 kalamata olives (pitted and chopped), 12 slices of pepperoncinin (chopped), 100g avocado (diced) Servings:  1 Nutritional Information: 707 calories, 85g Carbs, 40g Fat, 26g Protein, 23g Fiber Directions:

  1. Preheat waffle iron
  2. In a bowl combine flour, cornmeal, egg and water.  Whisk to combine until a batter forms.
  3. Add in the remaining ingredients except for the avocado and whisk to combine.
  4. Let batter sit for 10-15 minutes to allow flavors to permeate batter.
  5. After 15 minutes pour into your waffle iron. (I got 3.5 waffles out of my batter but probably could have gotten 4 had I portioned correctly)
  6. Follow your waffle iron directions and open when they are done.
  7. Top with chopped avocado.

Optional toppings:  greek yogurt, honey, hot sauce I am enjoying savory waffles and really think they bring something else to the party.

What Savory Waffles Have You Made?

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Published in Lunch Recipes
Tuesday, 23 October 2012 11:44

Polenta Mushroom On The Menu

Polenta and Mushrooms go hand in hand like peanut butter and jelly.  Like peanut butter and chocolate.  Like peanut butter and life.  Oh wait, this is about polenta and mushrooms.  Before I go on let me say that I know that this is my 3rd post in a row that is a recipe, but I am a cooking machine right now because training is kicking my ass.  Two weeks ago 23 hours and last week 21 hours.  This week will be in the 20s again and I need to get away from triathlon and training when I can.  Where do I do that?  In the kitchen is where I get away from triathlon, Sonix Studio and really life. The kitchen is my sanctuary.  I can go into that area and be at total peace.  Getting my knife as well as pots and pans out is like a drug.  I have this feeling of complete and utter relaxation once I am in the kitchen and thus why the last three posts have been about food / recipes.  In case you missed them I have made a burrito and sicilian pizza (click the links to find the recipes - for other recipes just click that menu link in the top right of the blog.) Anyway, back to where we were.  Karen and I love to go to a restaurant in McKinney, Texas called Sauce on the Square.  When we go there we always order the polenta appetizer.  It is polenta with mushrooms and a balsamic reduction.  The polenta is chilled and then pan-fried before being served.  It is so creamy and tasty.  While I know they must cook their polenta with cream and cheese it is hard to walk away from, but it also means that I can make mine more to my liking at home which is what I did with this recipe. This meal is so easy to make and takes about a total of 10 minutes that you will wonder where you can get polenta by the case......no I'm not kidding!  

Polenta With Mushrooms

Ingredients: 1/2c Polenta, 1c Coconut Milk, 1/2c water, 4.5oz White Mushrooms (chopped), 1/2 oz Sun-Dried Tomato in Olive Oil, 1 egg, 1 Tbsp Horseradish Mustard (or whatever whole grain mustard you like but not the yellow stuff), Sriracha

Nutritional Information: 446 calories, 65g Carbs, 20g Fat, 17g Protein

Directions:

  1. In a pot bring water and coconut milk to a boil.
  2. While the liquids are beginning to boil begin to sauté the mushrooms.
  3. After the liquid is boiling add the polenta and reduce the heat to low and begin to stir.
  4. While stirring the polenta and the mushrooms are just beginning to brown add the sun-dried tomatoes with their oil.
  5. As the liquid is beginning to be absorbed add the mustard and continue stirring.
  6. When all the liquid is absorbed remove from the heat and pour into a boil.
  7. When the mushrooms are browned remove them and place on top of the polenta.
  8. In same pan that you cooked the mushrooms in crack open an egg (no need to add oil as the oil from the tomatoes will still be there.)
  9. Cook the egg to your desired consistency.
  10. Before placing the egg on top put a squirt of sriracha on top of the mushrooms.
  11. Top with the egg and then enjoy with a spoon.
This meal is perfect for the person on the go.  Total cook time is about 10 minutes and 15 with prep.
 

How Do You Enjoy Polenta?

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Published in Lunch Recipes
Wednesday, 12 September 2012 14:52

I Love Carbs

 I love carbs and I will not lie.  Carbs give me the energy I need to power through these workouts.  I hear athletes talking about avoiding carbs and it surprises me because I just don't know where they are going to get their energy from if they don't take in carbs.  A solid diet of 60%-65% Carbs, ~15% Protein and 20%-25% Fat is ideal for an endurance athlete. A couple of days ago I came across an article on Active.com talking about the 5 best carbs for athletes and it made me smile.  I didn't care what the carbs where I just loved the fact that it was saying that there were great carbs for us athletes.  I could list out the carbs for you and tell you why they are good for you, but rather than do that I am going to give you a recipe based on the 5 carbs.  Here are the carbs first:

  1. Sweet Potato
  2. Oats
  3. Wild Rice
  4. Banana
  5. Chickpeas

The recipe I am going to provide for you will be for a sweet potato burger with a side of rice and chickpeas.  Very easy to make and very good for you too. Ingredients: 1/2c Lundberg Black Japonica Rice, 1/4c Dry Chickpeas, 100g Sweet Potato, 100g Banana, 1/2cc Rolled Oats Nutritional Breakdown: 740 calories, 156g Carbohydrates, 8g Fat, 21g Protein Servings: 1   [caption id="attachment_6482" align="alignright" width="275"]cabohydrates_athletes_diet Source: Path For Life Food[/caption] Directions:

  1. Soak chickpeas in water overnight.
  2. Preheat oven to 405*
  3. When ready to cook pour chickpeas and soaking water into pot and add another 1c of water and bring to a boil.  After water boils lower heat to low and allow to simmer.  Should take about 40-45 minutes for chickpeas to become soft.
  4. While chickpeas are boiling bake sweet potato for 30-40 minutes or until soft.
  5. Remove potato from oven and scoop out flesh.  Smash the meat of the potato with the banana and combine with oats.
  6. Form 2 patties with the mixture and place on plate and refrigerate to allow to set up.
  7. While the patties are setting up cook rice in a rice cooker according to manufacturer's directions.
  8. Remove patties from refrigerator and place in a smoking hot pan (cast iron preferably) and allow burgers to cook for 3-5 minutes on each side.
  9. Plate the rice topped with chickpeas and then sweet potato burgers on the side.
  10. Top with mustard and lettuce, red onion, avocado and spinach.

Enjoy!

What would you make with these 5 great carb ingredients?

Published in Lunch Recipes
Friday, 10 August 2012 16:11

Quinoa - The Superfood

[caption id="attachment_6331" align="alignright" width="292"]quinoa_superfood_vegan_vegetarian Source: NY Times[/caption] Superfood, Superfood, Superfood.  This has been all the rage lately and I'll be honest it is downright confusing to me.  Seems that everything has become a superfood, that is outside of the processed stuff at the fast food chains.  If you think about it for a second a smart diet of fruits and vegetables is going to be super.  Your micro and macro nutrients are covered in the meal and thus you will feel super.....or at least I do. This got me to thinking about how they define the term superfood.  Here are few of the definitions I found via my friend The Google:

  • A nutrient-rich food considered to be especially beneficial for health and well-being.
  • An unscientific marketing term used in various contexts. For example, it is sometimes used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative, such as being high in saturated fats or artificial ingredients, food additives or contaminants.
  • Foods especially rich in vitamins, minerals, antioxidants, and phytonutrients and zoonutrients

Zoonutrients?  What in the world is that?  Off to The Google again and here is what I found: special health promoting compounds found in meat, fish, egg and dairy products, especially whey and colostrum.  So they mean animal products?  Why not just say that instead of confusing people even more. Anyway, for me the one superfood that I love quite a bit is Quinoa.  Why is it my superfood?  Here is why: Of all the whole grains (its a seed actually), quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic. Nutritionally it is ideal.  Take a look at these numbers.  For 1 serving (which is 1/4 cup) it contains 57 calories, 10g Carbs, 1g Fat, 2g Protein.  Since a gram of protein is equivalent to 4 calories you are looking at 1/7th of your calories from protein which is about 15% and that is perfect for an endurance athlete.  The carbs represent about 40 calories or about 71% of your calories and the remainder is fat. For a moment lets throw out all these numbers and focus on taste.  From that perspective quinoa cannot be beat.  It is nutty and has terrific texture.  If cooked right you can have that al dente feel that pasta has.  If you cook it a tad too long and it gets mushy no worries, toss it into some coconut milk and make a porridge out of it.  And there in lies that last reason why this is a superfood for me:  versatility.  I have used quinoa in overnite 'oat's, as part of a veggie burger, in tacos, as part of a dough to make pizza crust. Here is a recipe and some pictures from my dinner last night that included quinoa.  In addition to that there is a link from The Huffington Post on ways to use quinoa in everyday recipes.  Enjoy.

Quinoa Vegan Tacos

[caption id="attachment_6332" align="aligncenter" width="225"]quinoa_superfood_vegan_vegetarian The More Colors The Better[/caption]

Ingredients: 30g Red Bell Pepper, 30g Green Bell Pepper, 30g Yellow Bell Pepper, 20g Spinach, 20g Kale, 50g Zucchini, 100g Eggplant, 100g Mushrooms, 25g Red Cabbage, 25g Green Cabbage, 30g Avocado, 3/4c Whole Wheat Flour, 5 Tbsp Water, 1/4c Quinoa, 3/4c Water

Servings: 1

Nutritional Information: 748 calories, 116g Carbs, 26g Fat, 24g Protein (60% Carbs, 28% Fat, 13% Protein)

Directions:

  1. In boiling water add the kale and spinach and allow to boil for about 1 minute.
  2. Remove from boiling water and place in an ice bath or quickly drain and spray ice cold water on it to stop the cooking process
  3. In a separate pot add 1/4c quinoa and allow to toast for 1-2 minutes.  Add the 3/4 c of water and bring to a boil and then reduce to a simmer.  Quinoa is done when all the water is soaked up.
  4. In a food processor add flour and turn on then drizzle in the 5 Tbsp of water and allow the food processor to develop the dough.  It will whirl around until a ball is formed.  Remove from food processor and place on table with a dusting of flour.
  5. Cut the dough into 3 even sections and then roll out on lightly floured table.  While rolling out dough heat up griddle or pan on medium-high heat.
  6. Toss the rolled out dough onto the heat and allow to cook for 2-3 minutes per side.  You will see some char marks like at the restaurant and you will know they are done.
  7. Set aside tortillas and begin to chop your vegetables (remember avocado is a fruit so that doesn't go in here) and then toss onto the hot pan/griddle.
  8. Cook the veggies until they are at your desired consistency and by now the quinoa should be done cooking.
  9. Squeeze all the water out of your spinach/kale mixture and then chop.
  10. Assemble your tacos by placing the spinach/kale mixture, then vegetables, avocado, and finally quinoa.  Add hot sauce fold up the tortilla and enjoy.

Click HERE for an article from the Huffington Post on how to get quinoa into other recipes.

WHAT'S YOUR FAVORITE WAY TO EAT QUINOA?

DO YOU EAT QUINOA OR HAVE YOU EVER TRIED QUINOA?

Published in Lunch Recipes
Thursday, 09 August 2012 18:34

Awesome Eats.....Take Two

Awesome eats debuted one week ago and in that time I have gone on a streak.  I am streaking on waffles.  I have made or consumed waffles everyday since Sunday.  That is correct.  I have had waffles as a meal for 5 straight days.  I have scarfed them down in the morning, at lunch and for dinner.  I am in the process of planning to make some savory waffles tomorrow for dinner.  Thanks to some people on Twitter (@distchocolic and @fatfluential) I will be dining on spinach and sun-dried tomato waffles tomorrow.  I am going to boil the spinach and then chop it up with the sun-dried tomatoes and add to my batter. I am going to continue this streak as long as I keep getting inspired so send your thoughts in.  For example. today while eating my honey and cinnamon sauteed peaches and nectarine waffles I saw Chef Michael Chiarello on Cooking Channel whipping up white bean waffles and topping them with a baked egg and asparagus.  Ummm.....yes please!  I don't have white beans but I do have chickpeas.  I don't have asparagus but I do have broccoli and mushrooms.  There you go a baked egg on top of chickpea waffles with roasted broccoli and mushrooms over the top. Without further ado here are the pics of the waffles from the streak along with a photo montage of my awesome eats from this past week.  As always, if you would like a recipe please contact me and I'll get it to you right away. [gallery link="file" orderby="rand"]   [flagallery gid=23 name=Gallery]   Thank you for reading and please send in your ideas.

Published in Athlete's Plate
Friday, 03 August 2012 16:30

Recovery, Recovery, Recovery

[caption id="attachment_6299" align="alignright" width="225"]recovery_snacks_meals_athletes_carbohydrates_protein Source: w8fit[/caption] Recovery, just like location in real estate, in my mind is the most important aspect to endurance training.  I have stressed this since I started in this world and maybe it's because of my age and I'm not getting any younger.  Maybe it's because I just love to eat.  Regardless of reason my emphasis on recovery is what I attribute my ability to have gotten through 2+ years of long course training with no injuries, very few (maybe 5 total) skipped workouts over that time and the ability to have not gotten sick during this time either. I believe that recovery is not just making sure that you are eating properly after a workout, but also throughout the day.  I also believe that making sure that your workouts are spaced out far enough to allow your body to recover provides a tremendous benefit as well.  If you are stacking workouts on top of workouts on top of your day job then you are creating a recipe for disaster.  The disaster may not hit this month or in this training cycle but eventually it will get to you.  You may burn out quicker because of the stress that you are putting your mind and body through, but either way your recovery has to be emphasized. How do I recover?  I recover with a 3:1 Carb:Protein shake within 30-45 minutes of my workout that lasts longer than 1.5 hours or is of high intensity (think 800m repeats or hill repeats).  2 hours after that workout I will have another meal that is carb focused.  If I don't have the opportunity to cook that meal, which is usually pancakes or waffles and sometimes a nut butter and jelly sandwich then I will make sure that I have another shake at that time.  Doing this allows me to restore my glycogen levels from the carbs and repair the muscle tears that I created during that workout with the protein.  I avoid fats as much as I possibly can in this window because I have not read anything that says that healthy fats will aid in my recovery.  That could be wrong and if it is please tell me. In regards to the timing of my workouts I do this by getting up before the sun and starting my workouts between 430am and 530am each time.  There are circumstances in which I will have to push my start time back such as bike only days so I start when the sun is starting to come up (I don't trust drivers) or when Karen is running and I start my long bike days later in the morning.  This isn't ideal as it gets very hot here in Dallas as the day moves on, but at the same time it preps me for Ironman race days since I will be on the bike in the middle of the afternoon and I can gauge my calorie/hydration/nutrition intake. By doing my workouts at the same time of the day I provide my body with what I believe to be optimal rest of nearly 24 hours.  Allowing the carbs and protein to work their magic over this time and given me the ability to get stronger and faster.  This also allows me to control my diet since I am not spending time having to worry about getting recovery meals into my body later in the day when there might be a craving for something else.  I know not everybody has the ability to do this during the week but if you can make it work my suggestion is to do that.  It is not easy getting up when you first start but after a couple of weeks it becomes second nature and you no longer have to worry about it. Check out this video from Sage Roundtree about recovery:
 
I also posted my recipe to Recovery Waffles here as well as have a few recipes for recovery shakes that use the Herbalife24 Rebuild Strength and Rebuild Endurance.  If you are interested in recipes for any of the shakes I make let me know through the Contact Me form and I will get them over to you.

How Do You Recover?

Published in Train
Friday, 13 July 2012 14:30

That's A Wrap

That's A Wrap......get it?  See what I did there?  I made a wrap and used the old movie production statement to make a STATEMENT..... OK, so I had no intention of posting this recipe today but after I put a picture of this up on Facebook yesterday  friend of mine asked for the recipe to put into the national newsletter that he sends out.  Not wanting to miss the opportunity to really promote this wrap I decided that I would put the recipe up today as well.

THAT'S A WRAP

Ingredients: 1/2c Whole Wheat Flour, 5 Tbsp Water1/2c of whole wheat flour, 5 Tbsp water, 1/4c chickpeas, 1/2c red cabbage, 1/2 fire roasted diced tomatoes (I used sprout's)' 100g green bell pepper, 100g white onion, 100g Brussels sprouts, garlic to your liking, 75g avocado Nutritional Information: 562calories, 93g Carbs, 13g Fat, 21g Protein. Directions:

  1. In food processor add flour and turn on. Start dribbling the water in until the dough starts to come together. It will create a ball in the food processor.
  2. Remove dough and roll out fairly thin.
  3. Place rolled out dough on Pre-heated skillet. Allow to cook until no longer raw but not hard. About 3 minutes.
  4. Julienne the onion and bell pepper. In Pre-heated pan add in all the vegetables, chickpeas and cook for about 5-10mnutes until tender but not soft.
  5. Toward end of cooking process add in garlic.
  6. As vegetables ar softening place your wrap on a large plat and then spoon vegetable mixture into center of wrap.
  7. Lift one end over the vegetables and pull toward you. Fold insides and the roll away from you.
  8. On a hot panini pan place wrap and allow to form grill marks. About 3-5 minutes. (don't have a panini press?  Place a second pan on top of the wrap and add the weight of 2 cans of beans.
  9. As wrap is toasting place the split Brussels sprouts in a hot pan to brown.
  10. Once all is done place on plats. Sprinkle sriracha over the Brussels sprouts and add sliced avocado.

This was a terrific combination of sweet (peppers and onions) and spicy (sriracha) and was very filling without stuffing you. [gallery link="file" columns="4" orderby="rand"] Thank you for reading.

Published in Lunch Recipes
Thursday, 19 July 2012 15:46

The Sh*t I Do Eat

Yesterday I posted More Sh*t To Avoid which was a follow-up to Sh*t I'm Never Eating Again and one of the comments from Jeff Irvin over at Dangle The Carrot was to do a post on sh*t we can actually eat and that it would be a short post. With that in mind I am posting my dinners from the past week.  This is the foods that I do eat and an interesting thing occurred to me this week while I was following this diet.  I gained weight, and yes a part of that can be attributed to the Ultra-Sherpa'ing I did for Karen during her El Scorcho 50K.  I was eating to stay awake but in looking at my food journal I notice that I was incorporating a lot of whole grains in my meals.  Normally I may have a serving of whole grains per day, but that wasn't the case in the past week.  There were days where I had 3 servings (breakfast: slice of Alvarado St Rye Bread with sliced bananas.  Lunch: Sandwich on Alvarado St Rye bread.  Dinner: Tempeh Adobada with homemade tortillas made with whole wheat flour. Once I noticed this I adjusted my intake and dropped nearly 3 lbs in two days.  Amazing what a small change in your diet can result in. So the results from the announcement of D-Day: Determination Day are as follows:

  • Weight Loss: 4 lbs
  • Body Fat: Down 3%
  • Muscle Mass: Up 2 lbs

Things are taking shape for a good presentation at Rev3 OOB on August 26th. 

Published in Athlete's Plate
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