Lesley Paterson Photoshoot (inside triathlon)

 
 

Link: http://triathlete-europe.competitor.com/2012/10/31/gallery-lesley-paterson-photoshoot

Open-Water Training In The Pool

Photo: Nils Nilsen

Professional triathlete Sara McLarty provides eight open-water swimming drills that can easily be practiced in a pool.

I live in Lake County, Fla. That’s a dead giveaway for how easy it is for me to train in open water. I literally have a lake in my front yard, one in my backyard and one on each side of my house. I can find a friend, bring a kayak and pick a different lake to swim in each weekend.

However, most triathletes don’t have such easy access to open water for training. It could be because of cold winter temperatures and frozen water, polluted or unsafe conditions, heavy motorboat traffic or just a lack of nearby options for open-water training.

Instead of settling for being ill-prepared for race season or endangering yourself by trying to train in unsuitable waters, try some of these training tips during your next swim. You can practice all of these open-water swimming drills at your neighborhood pool:

- Flip at the T: During a normal swim set, every wall is a chance to rest, relax and recover before the next lap. However, there are no walls every 25 or 50 meters in the open water. One way to prepare yourself is by doing a long swim (500 to 1000 meters) without touching the wall. Instead of turning at the wall and pushing off with your legs, flip at the T (at the end of the underwater lane marker), or five feet before the wall. You will lose all of your forward momentum and be forced to use your arms and legs to get moving again. Caution: This can be stressful on your shoulders, so be sure to also use your legs to accelerate after you flip. As with all activities, don’t overdo it.

- Sight Your Coach: During my first few months as a swim coach, I discovered why coaches always pace along the pool deck. Usually it is to communicate with swimmers in other lanes, but sometimes it’s just to keep warm or for personal entertainment. Use this random movement to your advantage: Pretend your coach is a big, orange inflated buoy. Practice sighting for your coach during a drill set. Lift your head forward, scan the horizon for the coach/buoy, turn your head to the side for a breath and then continue swimming. Do this no more than five times per lap (25 yards).

- Water Polo Drill: Water polo players never seem to have a hard time swimming with their heads out of the water—it’s part of the sport. So, let’s take a page out of their book and train with our heads out of the water. There are many reasons you might need to do this in a real open-water situation (cold temperatures, feet in your face, hard-to-find buoys, etc). Swim the entire lap with you head up (ex: 6x25m). Don’t turn your head to the side to breathe; that’s cheating! This is a great way to build strength in your neck and make you aware of how your lower body sinks when your head is raised. Performing this drill with small paddles on makes for a grueling strength workout, but this puts a lot of stress on the rotator cuff, so don’t get carried away.

- Dolphin Dive: Along with having access to more lakes than I know what to do with, I also train at a pool that has a zero-entry end. The bottom of the pool gradually slopes up to the deck, just like a beach. Here, I have the opportunity to practice dolphin diving. You can also use the shallow end or the kiddy pool. Caution: Make sure you are familiar with the depth of the whole area you are using, and always lead with your hands as you dive to the bottom to protect your head and neck.

- Hypoxic Breathing: The importance of lung capacity is often overlooked. Open water can seem much less intimidating if you can hold your breath for a long period of time or are comfortable not taking in air every three strokes. Situations like cold-water shock, chop and splash, or dunking at the buoy are very common during an event. Working on a hypoxic breathing-pattern set, or gradually increasing the number of strokes you take between breaths, is a great way to prepare for some of these situations. An example is a 5x100m set in which you breathe every three strokes the first lap, every five strokes on the second, every seven strokes on the third and every nine strokes (or not at all) on the last lap.

- Turn in the Middle: Rarely will a triathlon or open-water swim have a 180-degree turn on the course, as sending swimmers head-on toward competitors is not the best idea. Thus, 90-degree turns are the norm. Pretend there is a buoy in the middle of your lane, swim towards it and make a U-turn around it. You can use a teammate as a buoy, bring an inflated buoy, use a mark on the bottom of the pool, or just your imagination. The point is: Practice your turns! Do some 180-degree turns as well—it can’t hurt to be over-prepared!

- Three Wide: Most swimming lanes are two to three meters wide. This is just enough space to cram you and a pair of teammates side by side. Do 6x25m sets fast, where you alternate which position each person starts in. The middle slot is the most fun and should be fought over.

- Drafting: Here’s where the fun starts! Take advantage of a long set, like repeat 300s or 400s, and put swimmers of similar abilities in the same lanes. Each swimmer should start one second apart, basically one after another, and try to stay right on the leader’s feet. Don’t forget to alternate who leads the lane after each interval.

These fun and challenging drills can be incorporated into a regular swim practice. After a while, training in the pool can get a bit repetitive (especially after 20 years) and anything to mix up the tedium is a welcome change. Not only will these drills give you a little mental boost, they will also prepare you for your first, second or 100th triathlon. Be creative, original and inventive with your drills. These are just some guidelines to inspire your own training ideas. Combine multiple drills (like Three Wide and Water Polo) to make another day at the pool more enjoyable. Remember, the most important thing is to feel confident and prepared when you are on the starting line.

What Happens When You Stop Strength Training?

Different types of strength decline at different rates, and older people are more affected.

By

Scott Douglas

Published

January 28, 2013

People who suddenly stop strength trainingwill start to lose significant muscular strength within three weeks, with people over 65 suffering the greatest losses, according to a research review published in theScandanavian Journal of Medicine & Science in Sports.

Researchers surveyed 103 studies that examined what happens to standard measures of muscular strength when people who had been doing regular strength training suddenly stopped. In amassing the data from all those studies, they focused on three measurements of strength--maximal force, maximal power, and submaximal strength--and tried to discern differences among various groups, such as people age 65 and older, men and women, inactive people versus recreational athletes, etc.

As you might expect, all components of strength declined for all people once they stopped strength training. But there were some interesting differences among the types of strength and types of people who had been doing strength training.

In weightlifting terms, maximal force is your one-repetition max--how much force you can create in one all-out muscular contraction. The researchers found that it starts to decline significantly in the third week after stopping strength training, and keeps declining as more time passes. (The studies the researchers reviewed look at strength declines up to 16 weeks after people stopped strength training.) The researchers speculate that the decline happens in stages that mirror the gains at the beginning of a strength-training program: When you first stop strength training, the decline comes mostly from neuromuscular deterioration; that is, your nervous and muscular systems lose some of their ability to communicate with each other. Over time, the continued decline stems more from changes in the muscles and their surrounding architecture, the researchers hypothesize.

Maximal power is closely related to maximal force, but has a time element to it; it's your ability to produce high amounts of force over a short period of time, such as a sprint. Because maximal power includes other bodily attributes besides maximal force, it doesn't decline as rapidly as maximal force does when you stop strength training. In fact, some studies have found a slight increase in maximal power in the immediate aftermath of stopping strength training, most likely because maximal power involves bodily systems that benefit from a short taper. Put another way, Usain Bolt is faster on the morning of the Olympic 100-meter final by virtue of reducing strength training in the few days before. Within a few weeks of stopping strength training, however, maximal power declines similarly to maximal force. But then it doesn't deteriorate as much over the next several weeks; the researchers speculate that this is because of changes in muscle fiber characteristics related to training.

Submaximal strength is your ability to sustain a high but not close to all-out percentage of maximal force for a long time, such as doing sets of several reps in the weight room. In their review of studies, the researchers found it declined more significantly than maximal force and maximal power. That's most likely because of accompanying declines in attributes like blood volume and energy production that also happen when you suddenly stop training.

The researchers found that these declines were greater in people over 65 years old. That's partly because older people are losing muscle mass anyway, so that combined with lack of training accelerates decline, the researchers hypothesize. "[T]hese results underscore the importance of following a regular and uninterrupted strength training program in elderly people," the researchers wrote.

The researchers found no difference in rate of decline between men and women. But they did find that people who were inactive, did some strength training, and then returned to being inactive have steeper declines than recreational athletes. This is almost certainly because the recreational athletes' other activities maintain some of the attributes, such as neuromuscular coordination, that contribute to the three strength measures. Similarly, people who are new to strength training and then quit decline more rapidly than people with experience; the latter have a more established architecture for producing muscular strength.

6 Exercises to Mix Up Your Triathlon Training

In many ways, preparing for a triathlon is akin to cross-training. You constantly vary the activity, intensity and workout.

However, if you get too attached to the three disciplines, you may end up losing your edge for competition.

Cross-training can help triathletes add variety to their weekly routine, prevent injuries and keep their mind and body fresh for race day. It can also be a handy tool for injured triathletes and can serve as an important part of recovery.

Here are a few classic cross-training exercises every triathlete should try. In short, cross-training keeps the daily grind interesting and athletes on track. That can pay back dividends come race day.

ROWING MACHINE

By improving cardiovascular conditioning, rowing can help make you a stronger triathlete.

Hop on the machine and get in a rhythm similar to the bike. Start easy and work up to a higher intensity following a warm-up. Maintain that intensity for a tempo workout or add in sprint intervals.

NORDIC SKIING

Some of the athletes with the highest maximal oxygen uptakes (VO2max) are elite Nordic skiers.

Although this option is only available to those who live in colder climes, it is one of the best alternate workouts available to triathletes. It works the upper and lower body, as well as the cardiovascular system.

STAIR CLIMBER

This exercise may seem boring to many triathletes, but the results are worth any initial wariness. Not only is the stair climber going to make you sweat, it'll give your glutes, hamstrings and quads a fantastic workout.

AQUA JOGGING

Runners are often surprised by how hard aqua jogging can make you work. Not only does it allow you to imitate the running motion, it gives you the chance to rest your feet.

ELLIPTICAL

Other than aqua jogging, this activity mimics running better than any other. Be sure to set enough resistance to get yourself sweating and your heart rate elevated.

STRENGTH TRAINING

Numerous studies link strength training with improved endurance performance. Whether you're training for a sprint triathlon or an Ironman, this should be a part of your weekly triathlon training routine.

TIPS FOR CROSS-TRAINING

1. Come up with a plan when approaching cross-training. By scheduling specific days for substitute cardio training or a strength workout, you'll insure that you don't over- or under-train.

2. Pick exercises that in some way mimics swimming, biking or running. That can mean choosing an activity that employs the same muscles that are used in one of the three disciplines or it can be an aerobic exercise that works the cardiovascular system in a similar way.

3. Wear a heart rate monitor when cross-training. While you may be adept at tracking effort while swimming, biking and running, other activities can pose a challenge. By wearing a heart rate monitor, you'll be able to ensure you stay at or above 70 percent of your maximum heart rate to get the most out of the workout.

4. If you are injury prone, you can substitute up to 25 percent of your planned training mileage with cross-training.

5. Have fun with it. Cross-training exercises can be a great way to mix up your workouts and make you appreciate triathlon training. Rather than feeling obligated to train, you'll look forward to those days, knowing you'll be doing something else tomorrow.

EL CONSUMO DE AZÚCAR

Brinda energía en tiempo record pero muchos nutricionistas la critican por cuestiones que convienen aclarar.

 

El azúcar viene en muchas variedades (blanco, moreno y negro) y por lo tanto puede ser utilizado en muchos productos alimenticios diferentes. Tiene una serie de propiedades únicas (proporcionar energía al organismo) que, ya sea individualmente o en combinación, la convierten en un ingrediente importante en la alimentación del deportista.

Aunque la mayoría de los atletas quieren mantener el peso perfecto en su cuerpo, no deben olvidar que el azúcar tiene hidratos de carbono y actúa como un combustible para el ser humano.

Es más, la falta de este hidrato puede provocar hipoglucemia (bajo nivel de azúcar en sangre). Los principales síntomas de este fenómeno son: temblores, hambre, dolor de cabeza, palidez y confusión. Por eso, es importante saber encontrar el punto medio de cuánto consumir.

.

DUDAS FRECUENTE SOBRE EL CONSUMO:

.

¿Por qué el cuerpo pide azúcar?

•   El consumo de azúcar suele liberar endorfinas que provocan una sensación de placer.

¿Es mejor consumir azúcar blanco o moreno?

•   Los dos tipos aportan muchas calorías pero el moreno conserva parte de las vitaminas originales, a diferencia del blanco que es bien refinado.

¿La miel es una buena alternativa al azúcar blanco?

•   Contiene sacarosa, fructosa y glucosa. Dentro de sus propiedades, tiene vitaminas y minerales. Es mucho más recomendable que el azúcar, como endulzante.

¿Qué pasa si se toma demasiada azúcar?

•   Aumenta el peso corporal y a largo plazo se puede sufrir transtornos como la diabetes.

.

VALORES NUTRICIONALES:

Azúcar moreno (por 100 g):

• Calorías 390 kcal.

• Grasa 0 g.
• Colesterol 0 mg.
• Sodio 40 mg.
• Carbohidratos 97,60 g.
• Fibra 0 g.
• Azúcares 97,60 g.
• Proteínas 0 g.
• Vitamina A 0 ug.
• Vitamina C 0 mg.
• Vitamina B12 0 ug.
• Calcio 85 mg.
• Hierro 1,90 mg.

• Vitamina B3 1 mg.

.

Azúcar Blanco (por 100g):

• Calorías 399 kcal.

• Grasa 0 g.
• Colesterol 0 mg.
• Sodio 0,30 mg.
• Carbohidratos 99,80 g.
• Fibra 0 g.
• Azúcares 99,80 g.
• Proteínas 0 g.
• Vitamina A 0 ug.
• Vitamina C 0 mg.
• Vitamina B12 0 ug.
• Calcio 0,60 mg.
• Hierro 0,29 mg.
• Vitamina B3 0 mg.

IRONMAN: A Six-Month Training Plan

You’re signed up for your first race and have six months to go. This plan will get you to the line, ready to complete 2.4 miles of swimming, 112 miles on the bike and a 26.2-mile marathon run.

By John Newsom, New Zealand's 2011 Triathlon Coach of the Year

If you've committed to completing your first IRONMAN race, first of all: congratulations. Now it's time to get going, take stock of your fitness and schedule and focus on your goal. 

With six months stretching before you, it's key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. However, it’s important to avoid burn out—since six months of IRONMAN training can take its toll. It’s also smart to give employers and family a heads-up about the incredible achievement you're aiming for, and how it might require a few changes.

You can train yourself, but having an experienced coach who understands your specific needs will be money well-spent. And before you start training, there are two simple things you can do that will help get you off to a good start:

1. Get your swim technique checked. A good swim coach will pick up any weaknesses you can work on before the big weeks of training kick in.

2. Get a professional bike fit. This will make cycling comfortable and ensure you are as efficient as possible with your technique. 

Every athlete is different. Some will find this kind of schedule easy, others will struggle. And everyone will need to adapt it to his/her life and needs. But if you pick five key sessions to focus on, and don’t beat yourself up if you can’t do more, a six-month plan based on the below schedule will get you to the start line.

Six months out

Aim for five key sessions each week.

• Monday – 1 hour swim
• Tuesday – 1 hour cycle
• Wednesday - DAY OFF
• Thursday – 45 to 60 min. run
• Friday – 1 hour swim
• Saturday – 60 min. run
• Sunday – 2 to 3 hour cycle

Five months out

Gradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week. 

At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues.

Four months out

• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 1.5 hour cycle/1 hour run
• Friday – 1 hour swim
• Saturday – 3 to 4 hour cycle/15 min. run off the bike
• Sunday – 40 min. ocean swim/ 1.5 hour run 

You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week.

Three months out

• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/70 min. run
• Wednesday – 1 hour swim increasing distance at session
• Thursday – 2 hour cycle
• Friday – 1 hour swim
• Saturday – 4 to 5 hour cycle/20 min run off the bike
• Sunday – 45 min ocean swim/1.45 run

Two months out

If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN.

Also include race simulation brick sessions – that include a swim, bike and run. (They don’t have to be long ones.)

• Monday – DAY OFF
• Tuesday – 2hour cycle/1 hour run
• Wednesday – 4km swim
• Thursday – 1.5 hour ride/ 1.5 hour run
• Friday – 1 hour swim
• Saturday – 6 to 7 hour ride/10 min. run off the bike
• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run

One month out

• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 4km swim reducing to 3km until taper week
• Thursday – 1 hour cycle/1.5 hour run
• Friday – 1 hour swim
• Saturday – 4 hour cycle
• Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run 

Pre-race week

• Monday - DAY OFF
• Tuesday – 2 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 45 min. cycle/30 min. run
• Friday – DAY OFF
• Saturday – 20 min. swim/30 min. cycle/10 min. run
• Sunday – Race day. Enjoy!

Originally from: http://www.ironman.com/triathlon-news/articles/2013/05/six-months-to-ironman-a-basic-training-program.aspx#ixzz2WgZvxWPw

Lemon Pie

Para la masa:

300 grs de harina
150 grs de manteca
80 grs de azúcar
3 yemas
1 cda de coñac
Esencia de vainilla

En un bol colocar la harina tamizada y agregarle la manteca cortada en trozos. Mezclar.
Incorporar las yemas, la esencia de vainilla y el cognac.
Formar la masa.

En un molde enmantecado estirar la masa y dejar reposar la masa en la heladera durante media hora.
Cubrir los bordes del molde con papel aluminio y pinchar el fondo con un tenedor.

Cocción: En el horno caliente durante 20 minutos
Retirar del horno y dejar enfriar.

Para la crema de limón:
6 huevos
100 grs de manteca
2 tazas de azúcar
1 taza de jugo de limón
Ralladura de 2 limones

En una cacerola mezclar los huevos con la manteca, el azúcar y el jugo de limón.
Agregar la ralladura de los limones y cocinar a baño de María hasta que tome consistencia.

Para el merengue italiano:
200 grs de claras
400 grs de azúcar
Agua c/n

Hervir el agua con el azúcar formando un almíbar hasta que llegue a punto bolita blando.
Batir las claras a nieve e incorporar el almíbar en forma de hilo sin dejar de batir hasta que se enfríe.

Sobre la masa colocar la crema de limón y encima poner el merengue formando picos.

Brownie

Brownie

• Chocolate 180 g
• Manteca 100 g
• Azúcar 180 g
• Huevos 4
• Whisky
• Dulce de leche
• Queso crema
• Nueces
• Una taza de cafe
• 
  

• 
  
  
  
  
  Fundir el chocolate con la manteca a fuego muy suave o a baño María. Luego, incorporar el azúcar, los huevos, y por último, las nueces
  Verter la masa en una placa rectangular de 20 x 30 cm y cocinar en horno a 180° C durante 5 minutos. Mezclar nuevamente conel queso crema, dulce de leche, whisky y el cafe. Volver al hormo 15 minutos mas. Retirar y dejar enfriar.
  Para que sean mas esponjosos, sacarlos unos minutos antes del horno
  Dejar enfriar, cortar y comer ;)
  
  
  

6 Nutrition Rules for Endurance Athletes

Back to the basics advice from the top sports nutritionists on the block.

By Jennifer Ward Barber

In a sport where food is fuel, we sometimes forget that eating well is more than just bars and salt pills. But let's do a quick calculation: If you get eight hours of sleep a night, you're awake for 112 hours a week. A 20-hour/week training regimen leaves you with 92 non-training hours. That's a good chunk of your waking life not spent eating gels and drinking sports drinks.

As an endurance machine, what you put in your mouth during those 92 hours can make the difference between functioning at your best and getting rusty—or at worst, breaking down. So we consulted six of triathlon's top nutritionists for their key tenets of everyday nutrition.

1. Eat a quality daily diet

We all love our bars and gels for long rides, but what are we eating when we’re not swimming, biking and running? Matt Fitzgerald, author of "Racing Weight," says that general health is the foundation of endurance fitness, and a high-quality diet is essential for general health. "Most triathletes struggle to get leaner despite an appetite inflated by heavy training," Fitzgerald says. "A high-quality diet helps with that by satisfying the appetite in a calorically efficient way."

How does your diet measure up? Try keeping score with a system like the USDA's MyPlate Supertracker, or Fitzgerald’s Diet Quality Score in the aforementioned book.

Pay attention if:

→You’re prone to illness and injury

→You’re having trouble achieving body composition goals

You’ve nailed it when:

→Your plate is overflowing with fruits, vegetables, lean protein and complex carbohydrates

→You avoid junk foods (including large amounts of processed energy bars and gels) and fatty foods

→You limit your intake of alcohol to one or two drinks a day and keep caffeine to a minimum

2. Eat enough, starting with breakfast

Think you’re tired because you’re training so much? Think again, and then fix yourself a sandwich. Many endurance athletes, despite fueling their workouts properly while they’re out on the road, finish the day with a caloric deficit. The fear of gaining weight can result in an epidemic of under-fed triathletes.

"Triathletes think performance starts with training, but it starts with fuel," says sports nutritionist and author Nancy Clark. 

Clark’s "Sports Nutrition Guidebook" can help you estimate your daily energy needs, which depend on height, weight loss goals and even physical habits. In the meantime, make sure you get started with a quality breakfast (Clark advises 800 to 1,000 calories, split up between pre-workout, during and after). Your first meal of the day should make up a third to a half of your daily calories, she says, to avoid getting tired in the evening and eating too much or too poorly.

Pay attention if:

→Your workouts aren’t enjoyable and don’t feel like quality sessions

→You think about food all the time 

→Your hunger spikes in the evening

You’ve nailed it when:

→Your performance consistently improves 

→You recover quickly 

→You crave sweets infrequently (people who say they’re addicted to sugar are really just hungry, Clark says)

3. Practice meal timing 

Ever attempted a long run after an all-you-can-eat brunch? Then you know that even high-quality foods, if eaten at the wrong time, can do your training more harm than good.

"An athlete should have some sort of nutrition approximately one to three hours before a training session," says Bob Seebohar, sports dietitian, exercise physiologist, and coach at fuel4mance.com. For short and/or high-intensity sessions under two hours, Seebohar says athletes can benefit from teaching the body to rely on fat stores for energy, which requires consuming fewer carbohydrates. For such sessions, he recommends liquid-based nutrition such as a sports drinks. For sessions more than three hours, Seebohar recommends consuming 200 to 300 grams of carbohydrate one to four hours beforehand.

What you eat after a workout—when the muscles are primed to accept nutrients—matters just as much. The 30 to 60 minutes immediately following long and high-intensity workouts are especially important. Seebohar recomends consuming 1 to 1.2 grams of carbohydrate per kilogram of body weight and 10 to 25 grams of protein after a workout. Fat, which inhibits carbohydrate absorption, should wait until a few hours later.

Pay attention if:

→You’re prone to GI distress in workouts (can be due to consuming too many carbohydrates) 

→You’re low on energy or feel heavy and sluggish before and during workouts

You’ve nailed it when:

→You feel satiated, energetic and light in all your workouts, no matter what time of day 

4. Monitor macronutrients

Fueling your body well goes beyond eating your fruits and veggies. Macronutrients—carbohydrates, fats and proteins—have several important functions in the body, and it’s crucial to give your body the right amount of each.

According to Jamie A. Cooper, author of "The Complete Nutrition Guide for Triathletes," the exact percentages of each will vary depending on what type of triathlete you are; an IRONMAN triathlete will need slightly more carbohydrate (the body’s primary energy source) than a short-course triathlete logging fewer training hours. But as a rule of thumb, he says athletes should aim for getting 45-65 percent of daily calories from carbohydrate, 15-20 percent from protein and 20-35 percent from fat.

Pay attention if:

→You feel low on energy before, during and after your workouts

→You frequently feel fatigued

You’ve nailed it when:

→You recover quickly, even after high-intensity sessions

→You can't remember the last time you got sick, or injured

5. Hit the hydration sweet spot

Proper digestion, nutrient absorption, healthy skin, optimal brain power—you name it. They all rely on hydration. Which, when you're not on the course, is about achieving the right balance of fluids and electrolytes (minerals not only essential to our sports performance but our overall health). 

"As prevalent as the eight glasses a day idea is, there really is no basis to this number," says Pip Taylor, nutritionist and professional triathlete. "How much you need to drink varies greatly between individuals based on size, sweat rate, activity levels, weather and altitude." Taylor advises paying close attention to your thirst and alternating plain water with low-sugar electrolyte drinks to top up your salts and minerals.

Pay attention if: 

→You feel fatigued, nauseated, have dry lips and throat, headaches and reduced ability to concentrate at work or complete your workouts 

→You urinate frequently through the day (and when you do, it's water-colored), or you hardly urinate (and it's dark in color)

You’ve nailed it when:

→You’re aware of your daily hydration needs based on what kind of work you do and where you live, and you keep up with them.  

→Your urine is consistently straw-colored

6. Maintain a healthy relationship with food

Triathletes are obsessive types. We log our workout hours and race results with passion, and we monitor our bodies like a science experiment. When it comes to food, this relationship can get tricky. Despite our bodies crying out for nutrients, we’re often more prone to denying ourselves and feeling guilty than perhaps we should be.

"Eating should always be healthful but it should also be pleasurable," says Marni Sumbal, clinical dietitian and age-group triathlete. When she counsels her athletes, she looks for bad habits like eating behind a computer screen, skipping meals and negative emotions surrounding food, and steers them toward a more forgiving attitude.

Pay attention if:

→You tend to eat mindlessly

→You have a long list of "do not eat" restricted foods (you may be denying yourself too much)

You’ve nailed it when:

→You eat slowly and at a table without distractions

→You consume real, whole foods

→You avoid pre-packaged convenience foods and prepare meals in your own home more frequently than you eat out

Originally from: http://www.ironman.com/triathlon-news/articles/2013/06/6-rules-of-endurance-nutrition.aspx#ixzz2WC0xI500

Cross-Training Movements on the BOSU

How incorporating this training tool can benefit your overall strength and agility.

When gearing up for a triathlon, it may seem counterproductive to spend your training time on anything other than swimming, biking and running. And yet, the opposite is true. Cross-training is a vital means of your success; both during training and the actual race itself. Cross-training should incorporate strength training, speed and agility drills, core and balance challenges, as well as ample time spent stretching. There are many advantages of cross-training for triathletes and fitness enthusiasts alike. Such benefits as joint stability, core strength, body control, improved flexibility and both muscle strength and endurance will definitely come in handy during race time. The BOSU Balance Trainer, specifically, targets the instability a racer might encounter during a triathlon. 

The BOSU Balance Trainer is essentially a stability ball with a flat bottom. Invented in 2000, it is one of the most successful fitness training products in the world. The name ‘BOSU’ was initially an acronym  meaning ‘Both Sides Up’. Now, people use the descriptor ‘Both Sides Utilized’ when describing how a BOSU works and is used. Essentially, you can stand, sit or hold the equipment dome side up or dome side down (i.e. the flat platform). When used as a cross-training tool, it’s an incredibly effective means of improving core stability and neutral spinal posture. All functional movement is directly related to the harmonious work of joints, muscles and the neurological system. When working out on a BOSU balance trainer, one’s neurological system interacts with the musculoskeletal system in a highly coordinated and complex manner. Additionally, the physical skills tested while on the BOSU (righting, protective and equilibrium reactions) are of extreme importance and use especially during race cycling.  

Truly, there are a multitude of exercises that can be done on the BOSU Balance Trainer. Entire upper body, lower body and core workouts can be done, as well as cardiovascular conditioning. The exercises I shall be focusing on are strength training movements that should help build muscle strength and endurance in your lower body, but will also challenge your core stabilization in the process. 

Dome Down Squats: Place your BOSU dome side down, with the flat platform on top. Step carefully onto the center of the BOSU and get your balance. Your legs should be approximately shoulder width apart. Slowly squat down until your thighs are parallel with the floor, then straighten your legs. Arms can extend straight out in front of you to provide more equilibrium support and balance. You should feel your glutes firing, as well as engagement of your quadriceps and hamstrings. It’s quite common to experience  ‘lateral knee shaking’ as you lower deep into the squat. Perform 10-25 repetitions and 2-4 sets depending on your fitness level. 

Dome Up Forward Lunges: Place your BOSU dome side up. Step away from your BOSU approximately 1-3 feet depending on your height and leg length. Stepping forward with your right leg, place your right foot onto the center bulls-eye of the BOSU. Slowly lower yourself into a deep lunge, bending both knees and lifting your left heel off the ground. Draw the right foot off the BOSU and back to a standing position. Repeat motion 10-15 more times with the right leg. Then, switch and repeat forward lunging motion with your left leg. Perform 10-15 repetitions per leg for 2-4 sets. If you feel any sort of knee pain, do not lower yourself as deeply into the forward lunge. If you feel sharp pain when performing this motion, discontinue!

Lateral Squat Side to Sides: Lateral squats when performed on the BOSU Trainer can help aid in proprioception, stamina, speed and agility. Place BOSU dome side up. With one foot located center and the other foot located laterally on the ground, perform a squat bending both knees. With a ‘hopping’ motion, push off the leg located on top of the BOSU and land on the opposite side. Lower into another squat and repeat side to side lateral hopping motion. For this exercise, focus not only on good form, but also improving your tempo to challenge your overall cardiovascular capacity. Perform motion for time rather than repetitions. Aim for 30 seconds to 60 seconds for 2-5 sets. 

Desayuno poderoso

El desayuno es la primera comida del día y por ello, es la más importante; arrancar el día sin un nutritivo desayuno es como encender el automóvil sin combustible, por lo cual, es necesario consumir alimentos que posean los nutrientes que el cuerpo necesita.

Luego de 6 a 8 horas de ayuno, el cuerpo requiere energías para comenzar la actividad.

Así que nada mejor que un buen DESAYUNO que contenga los siguientes alimentos:

• Lácteos (leche, yogurt, quesos): aportan una importante cantidad de calcio. Algunos vienen fortificados con hierro. Los lácteos también aportan proteínas.
• Frutas o jugo de frutas: proporcionan un buen aporte de vitaminas y minerales, que mejoran las defensas.
• Pan y cereales: aportan energía y fibra que favorece el tránsito intestinal y produce saciedad. También aportan hidratos de carbono complejos.
• Mermeladas y dulces: aportan hidratos de carbono simples que brindan energía de rápida disponibilidad.

Un desayuno equilibrado contribuye a un reparto más armónico de las calorías a lo largo del día y proporciona, además, una ración de seguridad de muchos nutrientes.

Algunas de las consecuencias de saltarse el desayuno son: decaimiento, falta de concentración y mal humor debido al déficit de glucosa -principal combustible energético- que produce el ayuno. Hay que recordar que a primera hora de la mañana el organismo lleva entre 8 y 10 horas sin recibir ningún alimento. La falta de glucosa empuja al cuerpo a quemar otras reservas energéticas, lo que causa múltiples alteraciones en el normal funcionamiento orgánico.

Las personas que no desayunan suelen seguir una dieta de peor calidad, mientras que quienes lo hacen, suelen hacer una dieta menos grasa y más rica en fibra, vitaminas y minerales.

Las personas que desayunan mantienen mejor su peso dentro de límites saludables. El hecho de repartir las calorías durante el día en 4 o 5 comidas, ayuda a que no se sobrecargue ninguna de ellas. Esto también contribuye a evitar picar entre horas,  factor muy importante a la hora  de controlar el peso.

El buen hábito de desayunar asegura además, un buen rendimiento físico e intelectual. Las personas que omiten el desayuno ponen en marcha una serie de mecanismos en el organismo (descenso de la hormona insulina y aumento de cortisol y catecolaminas) para mantener la glucemia (nivel de azúcar en sangre) en valores aceptables.

El desayuno debe suponer entre el 20 y 25% de las calorías ingeridas a lo largo del día. Para que sea equilibrado, deben estar representados como mínimo los siguientes grupos de alimentos: lácteos (leche, yogur, quesos…), frutas y cereales (pan, tostadas, cereales, galletitas…). Aparte de estos, también pueden participar otros alimentos como las mermeladas y dulces.

EJEMPLOS DE DESAYUNOS:
*Fruta + yogurt con cereales.*Jugo de frutas + infusión con leche + tostadas con queso untable y mermelada.*Vaso de leche + panqueque de manzanas.*Licuado de leche y fruta + vainillas.*Licuado de leche y frutas + barra de cereal.*Infusión con leche + jugo de frutas + tostado de jamón y queso.*Leche con cacao + galletitas + 1 trozo de dulce compacto.*Jugo de frutas + infusión + rebanadas de pan integral con queso fresco.*Infusión con leche + medialunas.