BIGGEST BANG FOR YOUR BUCK IN TT EQUIPMENT

1. How much power you can produce

2. Wind resistance.  The faster you go, the more wind drag you need to overcome.

A few months ago there was an excellent article in Velonews (Vol 39, No 3) about which aerodynamic equipment benefits most during an individual time trial.  What they didn’t do is rank the cost vs. benefit for each piece of equipment and the associated time savings.  Years ago I saw something like this done by cyclingnews and found it extremely interesting.  Unfortunately it’s buried deep in the internet and is lost forever so I thought I’d rehash it for those of you who missed it.

The following chart shows the aerodynamic savings according to whatwww.aerosportsresearch.com calculated for Velonews (I bascially copied the photo above and the chart chart below and added in the approximate costs for each equipment piece).

A couple notes:

- These numbers are calculated for a rider over 40kms at a time of 48minutes.  Faster than most of us could go!

- I don’t understand the rational of some of their wheel comparisons and why they didn’t calculate the difference between a standard rear wheel and a rear disc wheel.  I tried calculating the numbers myself but couldn’t get them consistent with the numbers in the chart.  In any case, this illustrates the point of the cost-benefit analysis.

Biggest Bang For Your Buck?

1. Using aerobars that allow you to get into a tuck position will be the cheapest thing you can do for the aerodynamic benefit.  You can get a set of aerobars for $200 and they’ll save you a couple minutes in a 40km TT.

2. Getting a skinsuit will provide massive benefits.   The only disclaimer is that the testing shown here was done on a specially designed skinsuit for Nike, not a standard skinsuit.  I’m sure this skinsuit costs in excess of $1000, but you’ll realize large gains with a standard skinsuit as well.    The chart above shows an extreme comparison between this Nike skinsuit and regular jersey/knicks in windtunnel testing.

3. Shoe Covers will cost you no more than $50 and could save you half a minute in 40kms.  Shoe covers smooth turbulent air over the straps and buckles of the shoes.

4. Upgrading from a regular helmet to an aero helmet could save you over a minute for a $200 spend.

5.  Time Trial Wheels are getting into the expensive end of TT equipment spectrum, but they do provide some good time savings and look very PRO.  Having an aero front wheel will make the most significant difference and will cost the least of the two.  Most of you probably already have a set of deep dish aero wheels for racing anyway.  A rear disc wheel is one of the last items you should spend lots of money on if you’re looking for big savings.  However, if you want to look cool this should be the first item on your list  ;-)  A good analysis of different wheel types vs drag in different wind conditions can be found on the HED website.

The Importance Of A Workout Partner And Their Positive Influence

Part of human nature dictates seeking the companionship of others. It’s an innate, instinctive quality that helps us to feel alive, connected and human. Companionship goes beyond our day-to-day relationships and friendships. ‘Buddying up’ also occurs quite frequently in the realm of fitness. Certainly many workouts and exercise programs only require one person’s effort(s). And for many, exercising solo is just the escape they’re looking for. However, a huge part of the population thrives on fitness being a social event where companionship is key.

Small group training and fitness classes are as popular as ever. Personal trainers wouldn’t have a job, nay career, if people didn’t want to hire someone to talk with and guide them through a workout. People love to have someone to workout with, and frankly, it comes with a ton of benefits. A workout partner instantly transforms an activity that some people may dislike, into something quite a lot more enjoyable. And for those of us who love training and exercising in the first place, having a friend share the experience is just icing on the cake!

Truthfully, there are boundless reasons why a workout/training partner is a positive means of achieving your health and fitness goals. We’re going to explore just three reasons why if you don’t already have one, it’s time to start recruiting your newest BFF at the pool, gym, Whole Foods or other healthy-person hot spots.

Provide Accountability // Motivation :

How many times has your 5:00 a.m. alarm clock gone off with the intent of an early morning workout only to be followed with the ‘snooze’ button again and again? ZERO times if you’re planning on meeting up your friend for an early morning ride. Having a workout partner keeps you completely accountable. Knowing you have to meet someone at a certain place and time keeps you on track and less likely to skip that workout. You want to skip strength training after work and head to happy hour instead? No way! Your workout buddy knows what’s best for the both of you, and seeks to provide you with the motivation you need to get the workout done!

Partner Exercises:

Your workout repertoire and arsenal of exercises is greatly enhanced with a second person. Buddy work done with medicine balls, BOSUs, and boxing equipment is just the tip of the iceberg when it comes to working out in a pair. Additionally, partner dips, pike/plank {over-unders} and other body weight movements can only be done with the presence of someone else. In other words, work-out time becomes ‘play-time’ and playing is always a lot more FUN than work!

Provides Competition:

Bottom line: people just tend to work harder in head-to-head situations. Even the meek, mild, easy-going individual will find themselves pushing just a little bit harder to keep up or even beat whoever is doing the same job next to them. This goes back to human nature. Even if you swear you don’t have a competitive bone in your body, I would easily disagree. Group and/or partner workouts are a prime example of people instinctively competing with one another. And that’s great! What better way to optimize one’s workout than to push a little bit outside of your comfort zone? That’s how you make strength, endurance and performance gains!

Workout buddies also provide friendship, social time, and ultimately the support you might need to get off your tush and start moving. There is always a time and a place for that long run by yourself. And definitely those workouts have a place in your regimen. However, workout partners can certainly bring much needed happiness and levity to the table. And for many, myself included, they are a vital part of our existence!

Traje de Neoprene invisible para tiburones!

Si bien los ataques de tiburones a atletas no son de lo más común, tampoco podemos afirmar que no existe la persona que se meta a nadar al mar sin nada de miedo a una mordida. Pensando en eso, un equipo de investigadores de Australia desarrolló un sistema que, según aseguran, convierte a los trajes de neorprene en piezas invisibles para los feroces animales.

“Aunque los tiburones utilizan una combinación de sus sentidos para localizar a su presa, se sabe que la visión es crucial en la etapa final de un ataque. Al alterar la percepción visual de un tiburón, un ataque se puede desviar por completo o al menos ser retrasado, para dar al atleta algo de tiempo y salir del agua”, comentó Hamish Jolly, parte del equipo de desarrollo de los trajes.

En sociedad con Craig Anderson, y en colaboración con la Universidad de Australia Occidental, diseñaron esta tecnología que se basa en un aspecto clave de los tiburones: ven en blanco y negro. A partir de allí desarrollaron estas pinturas cuyos patrones hacen que sea totalmente invisible para ellos.

“En síntesis, hemos interpretado la ciencia y la convertimos en materiales que crean cierta confusión para los sistemas visuales tiburones “, asegura Anderson.

Los trajes ya pueden adquirirse en  la web del proyecto, a un costo que ronda los U$D 392

2da. fecha Copa Duatlon Cuidad de Buenos Aires 2013 - Bosques de Palermo

El Domingo 21 de Julio, se realizo la segunda y ultima fecha de la Copa Ciudad de Buenos Aires en los Bosques de Palermo. Con 2 grados de temperatura y un par de negativos en la sensacion termica se desarrollo la carrera que al comienzo mostraba sol y termino con nubes tapando cielo.

En la prueba mayor, el ganador fue nuevamente Gonzalo Acosta. En damas, N0elia Fernandez Cruz tuvo que trabajar duro hasta el final, para derrotar en forma ajustada aAldana Cetra (2°)

Tiempo: 1h29m y unos segundos

Fotos: Gentileza SportPhotos y yo

The Importance of Stretching when Triathlon Training

If you participate in triathlon training, stretching is one of the most important things that you need to do to make sure that your body is operating properly. People who just engage in running, biking or swimming may tend to skip stretching because it doesn't seem necessary. After all, you're already getting a good workout by doing your exercise, so stretching just seems to be something that takes up time. The truth is that stretching can improve yourtriathlon training and give you an advantage over those who do not stretch.

Why Stretching Matters

Training for a triathlon isn't easy. It requires your muscles to endure many repetitive motions. Fortunately, stretching can help you through this. Every time you stretch the muscles in your body you are helping them become more elastic. This will make you more flexible over time. Flexibility is key during a triathlon for a number of reasons. First, your muscles are prone to tightening up during a triathlon because of the repetitive motions that you put it through. If you have more elasticity and flexibility in your muscles, they'll tighten up less frequently. In most cases, you won't feel any tightness until after the race. Flexibility is also important for your shoulder muscles, which, when flexible, have a greater range of motion and can propel you forward more quickly.

Protecting Your Muscles

Outside of gaining flexibility and elasticity in your muscles, stretching is important becausetriathlon training is something that takes times. Over time, you build up your endurance and learn how to run farther, swim longer and cycle faster. Stretching allows your muscles to stay in peak form. Without stretching, you put yourself at risk for muscle pulls, tears and cramps during training. All of these could set you back to square one when it comes to triathlontraining. Stretching out properly before and after training sessions preps your muscles for the challenges that await. Stretching is very important in all phases of triathlon training.

If you are thinking about training for a triathlon, it may be helpful to learn the proper stretchingtechniques. It can help prevent muscles from tightening up and prevent injury. By taking the time to stretch, your muscles will be flexible enough to handle anything that you throw at them during your training sessions. It will also help you make the most of your triathlon training.

Campfire Bananas

Since summer officially began last month, I have been craving s’mores. Warm, ooey, gooeyness barely held together between two graham crackers. I thought I would do some research and come up with my own ‘heathy’ s’more ‘alternative’. But then I thought the better, why mess with perfection? Instead, I decided to come up with a different campfire treat that’s equally delicious, a tad healthier and even easier consume. Don’t get me wrong, Campfire Bananas are just as warm and melt-in-your-mouth like their s’more counterpart. But, at least these dessert gems are all kept together within the confines of a peel making consumption a whole lot easier.

You get to the be chef with this recipe basically filling the insides with whatever you like. All you need is one large, ripe banana, some aluminum foil and the fixings that make your mouth water. I opted to make two bananas for myself. The first I considered to be my ‘healthy’ attempt. The second banana was straight-up s’more inspired. The healthy Campfire Banana included: almond butter, sliced almonds, granola, and raw carob chips. Some other awesome healthy toppings might include: Nuttzo, shredded coconut flakes, honey, dried goji berries, and/or dark-chocolate covered berries (strawberries or blueberries for example).

The s’more inspired Campfire Banana had all the usual fixings: crumbled graham crackers, mini marsh-mellows and chocolate chips. When preparing the Campfire Banana, split the banana length-wise making sure to not cut all the way through. You want to create a ‘boat’ to hold all of the ingredients. Wrap each banana in aluminum foil and place near the campfire in order to melt the innards. The banana should be good and black before it’s completely ready to consume with a spoon. And, if you aren’t in camping mode, but would like to recreate the Campfire Banana at home, just bake them! Place 2-3 bananas on a baking sheet and bake at 425° for 20 minutes.

{healthier} Campfire Banana 

1 large (really) ripe banana

1 tablespoon almond butter

‘sprinkle’ sliced almonds

‘sprinkle’ vegan flax seed granola

‘sprinkle’ raw carob chips

{s’more} Campfire Banana

1 large (really) ripe banana

1-2 crumbled-up graham cracker(s)

‘sprinkle’ mini marsh-mellows

‘sprinkle’ chocolate chips

Keep in mind, I started off craving a summertime s’more. But now I’m convinced, a Campfire Banana has the s’more beat if you ask me! Seriously delicious and so easy to make. I promise you this will be your new ‘go-to’ for a sweet, melt-in-your-mouth treat!

Link: http://lavamagazine.com/recipe-campfire-bananas/

Secrets For Short-Course Triathlon Speed

Ride faster in your next Olympic-distance triathlon using a long-course mindset.

A few years ago, I shifted from long to short and from elite to amateur. By approaching my short-course racing with the mind-set of a long-distance athlete, I was able to improve my ability to ride fast over the Olympic distance. My four key techniques included:

1. Race-duration intervals
2. Sustained uphill sets to build specific strength
3. Long climbs for race-pace levels of output
4. Race-duration time trials (TTs)

With Ironman training, it takes an entire season to build the stamina necessary to cover the iron distance. However, with short-course racing it’s possible to train your entire race duration in a single session. I recommend that you take this further and train your race duration in your longest intervals.

Race-duration Workout

- On a flat course, gradually build your effort to 25 beats per minute (BPM) under the average heart rate than you expect to ride in the race. Hold this effort for 90–120 minutes of continuous riding.
- As your fitness improves, insert blocks of 3–12 minutes duration where you ride at an intensity level of one heart rate zone higher.

In your specific preparation phase, insert two to three workouts where you seek to hold a race duration effort that’s 90 percent of goal race power.

The greatest challenge with Ironman preparation is recovering from all the training that’s packed into a week. As a result, long-course athletes become specialists with getting workouts done that don’t require long periods of recovery. In other words, we seek techniques where we can do work at low to moderate heart rates. My favorite technique for this type of work is riding uphill in a big gear

Uphill Big Gear Workout

- On a gradual climb, build your effort to heart rate zone 2 while keeping your cadence under 60 RPM. Hold this effort for 40–60 minutes of continuous riding.
- As your fitness improves, progress this workout by alternating miles between your TT and climbing positions.
- In your specific preparation phase, insert two to three workouts where you seek to hold a race-specific effort, while climbing in your TT position. Keep your cadence under 60 RPM. This effort should be 100 percent of goal race power and capped at 10 BPM under your average racing heart rate for the bike leg. Hold this effort for your bike-split duration. If you don’t live by a long hill, do this workout using a big gear over flat roads.

Building from my first two tips, train your ability to hold race levels of intensity by using long climbs at race-specific output.

Long Climb Workout

- On the longest climb you have available, ride at race-specific power outputs.
- Start with 30 minutes of work. Each week, add an additional five minutes of work until you work up to 90 minutes of work. This gradual progression takes 13 weeks and should end 10–17 days out from your goal event.
- Once your main set duration is an hour or more, ensure that at least 50 percent of your main set is done with race-specific position and cadence.

Finally, put it all together with race-duration time trials. The perfect course for this type of work is a mixture of climbs and flats.

Race-pace TT Workout

- A best-effort TT taking two hours to complete.
- Do this session no more than three times in the final seven weeks leading into your goal race.
- Ensure that your final TT session is no closer than seven days to your goal event; 10–14 days out will prove optimal for most athletes.
- Pace yourself so your second hour has power that’s 3–5 percent higher than the first hour.
- The session should be strong but not too mentally grueling. Once you are within 14 days of your goal race, conserve mental energy!

For best results, these workouts should be part of a standard training week that contains no more than three key workouts.

Remember to save your best for race day!

Is The High-Elbow Pull Best For The Freestyle Swim Stroke?

Illustration by Matt Collins.

Theories abound about efficient technique, but here’s the real reason you should master a high-elbow pull.

This article was originally published in the May/June 2013 issue of Inside Triathlon magazine.

Last summer, an article was published in The New York Times titled “Delineating the Perfect Swim Stroke,” which received a lot of attention and some controversy among swimmers. The mechanical engineer at Johns Hopkins who oversaw the research study reviewed in the article, Dr. Rajat Mittal, had compared the forces generated by a deep arm pull to a stroke with a shallower arm pull and high-elbow position.

The high-elbow pull, for those who are not familiar, keeps the elbow close to the surface as only the hand and forearm lower to pull instead of dropping the entire arm as in the deep pull. Like the deep pull, the arm moves relatively straight back at the edge of the bodyline. (As an aside, I do not think the stroke used to represent the high-elbow pull is a perfect representation of the modern version of this technique.)

The authors of the study come to the conclusion that the deep pull produces more lift and propulsive drag force than the S-shaped pull with a high elbow, and although that motion requires greater shoulder strength to perform, the Times described it as the better way to pull in freestyle.

While Mittal’s study did in fact demonstrate that a deep pull enables a swimmer to push harder against the water, I draw a different conclusion for endurance swimmers from the data than was outlined in “Delineating the Perfect Swim Stroke.”

There are two common myths I have heard about the high-elbow freestyle pull. One is that it increases the power of the underwater pull, and the other is that it increases the surface area of the pulling arm/hand. I believe the real reason this motion results in a faster swim is because it reduces frontal drag, and Mittal’s study helps confirm this suspicion.

While the high-elbow swim stroke was “not as effective in producing thrust” in this study, it also, in my experience, requires the swimmer to produce less energy to move at a certain speed than the deep stroke. Efficiency, not maximum power, is the key to endurance swimming.

During a high-elbow pull, a swimmer’s hand will enter and leave the water at nearly the exact same point during a single stroke cycle. In other words, the net distance his or her hand traveled underwater was zero. Since the hand doesn’t move forward through the water, it does not contribute appreciably to frontal drag.

Even though the deep pull may produce more power, it also creates more frontal drag throughout nearly the entire pulling motion. The culprit is really the upper arm, which is moving forward during most of the underwater pull and will cause more frontal drag in the deeper position than it will with the higher elbow. This is a worthwhile tradeoff for a sprinter, but not for a long-distance swimmer, especially when a bike and run follows.

With practice and consistent flexibility training, swimming with the high-elbow pull can help you get stronger and faster in the pool. Find drills to practice this technique at Insidetriathlon.com/evfdrills.

The 10 Best Carbohydrate Sources For Endurance Athletes

Bananas are an excellent source of carbohydrates. So start peeling. Photo: Shutterstock.com

Here are some ideas for eating and drinking the best carbohydrate sources for endurance athletes. Eat (and drink) these items to up your carbohydrate intake and reap their performance benefits.

Runners need a lot of carbohydrate. Why? Because your muscles are fueled primarily on carbohydrate when you run hard. Thus, sports nutrition experts generally recommend that runners get approximately 60 percent of their daily calories from carbohydrate.

But you need to get the right kinds of carbs at the right times. Immediately before, during, and after exercise, fast-acting high-glycemic carbs are best. At all other times, your carbs should come from low-glycemic foods that provide longer-lasting energy and are packed with lots of other nutrition.

The following are the top 10 carbohydrate sources for runners. Some are best for use during and after exercise, while others are ideal for regular meals and snacks.

Bananas

Because they are easy to eat and digest and are loaded with fast-acting carbohydrates (one large banana provides 31 grams of carbs), bananas make the perfect pre- or post-exercise snack. Just be sure to have your banana with some form of protein after exercise to promote muscle recovery and repair.

Berries

Strawberries, blueberries, and other berries are among the most nutritious sources of carbohydrate. They are rich in vitamins, minerals, and phytonutrients that promote health and performance in all kinds of ways. Berries are not the most concentrated source of carbs, however (a full cup of strawberries contains just 12 grams), so don’t rely on them too heavily to meet your daily carbohydrate needs.

Brown Rice

Cereal grains such as brown rice are among the richest sources of carbohydrate. One cup of brown rice has 45 grams of carbohydrate. Whole grains such as brown rice are considered healthier than refined grains such as white rice because they contain more fiber, vitamins, and minerals. They are also absorbed more slowly (their glycemic index is lower), so they provide more lasting energy and promote less fat storage.

Energy Bars

Real energy bars — the kind designed specifically for use before, during, and after exercise — are great for fueling and refueling around workouts as they provide abundant, fast energy. Before and after workouts, choose bars that are high in carbs, moderate in protein, and low in fat and fiber. With 44 grams of carbs, 9 grams of protein, 3.5 grams of fat, and 1 gram of fiber, PowerBar Performance is a good example. For snacking, choose bars made from real food — fruit, nuts, and whole grains — and with minimal added sugar, like Forze GPS.

Lowfat Yogurt

Lowfat milk-based foods such as yogurt are very rich sources of carbohydrate. A six-ounce serving of lowfat blueberry yogurt supplies 26 grams of carbs. Lowfat yogurt is a better choice before and immediately after exercise because it has a higher glycemic index, so the carbs go to work quickly. Most yogurts, even those with fruit in them, contain added sugar, which is totally unnecessary and less 

Citrus Grilled Salmon With Quinoa And Vegetable Salad

This recipe is about as nutrient packed as they come. Salmon brings on the protein and omega 3s. Quinoa, which is actually a complete protein, packs the essential amino acids, calcium and iron.  And a boatload of veggies and greens give you the necessary vitamins and minerals. The citrus complements the salmon and tenderizes it, so once grilled it melts in your mouth. Even if you aren’t a big salmon fan or have never cooked quinoa, consider going out of your comfort zone and give this dish a try

Ingredients

Salmon

1 ½ lbs salmon, skin on
1 orange
1 lemon
1 tsp olive oil
1 tsp agave
½ tsp salt
¼ tsp pepper

Quinoa

1 cup multi-colored quinoa
½ small red onion, finely diced
1 cup asparagus, chopped
½ zucchini, finely diced
½ yellow squash, finely diced
1 large carrot, finely diced
½ cup frozen sweet peas, thawed
2 cups leafy greens: arugula, spinach or rainbow chard
1 Tbsp olive oil
1 Tbsp fresh lemon juice or white wine vinegar
½ tsp salt
¼ tsp pepper

Note: Regular quinoa works fine or you can mix regular quinoa and red quinoa.

Preparation

Salmon

1. Heat grill to medium-high. Let it get nice and hot.
2. Cut the salmon into 4 equal segments. Cut the orange and lemon in half. Squeeze one half of the orange and lemon juices onto the salmon. Cut the other half of each orange and lemon into 4 slices.
3. Drizzle and rub the olive oil, agave, salt and pepper onto the salmon segments with the citrus juices. Place an orange and lemon slice over the top of each segment.
4. Brush (or paper towel) the grill with olive oil. Using a large spatula, place the salmon segments onto the grill skin side down. Close the lid and let cook for about 8 minutes.
5. Remove the orange and lemon slices. Using the spatula flip the salmon. This is the tricky part that may take some trial and error. You may have to work the spatula under the salmon skin if it is sticking to the grill. Sometimes when flipping the salmon starts to flake, so use your hands to hold it together while flipping with the spatula.
6. Close the lid and lower the heat to medium and let cook approximately 4 minutes longer. Make sure the salmon is still slightly rare inside when you remove it from the grill because it will keep cooking after you remove it. This ensures you don’t end up with a dried out piece of salmon.

Quinoa

1. The trick to quinoa is not to over cook it into mush. The nutty flavor comes out the most when it still has a bite to it. Add 1 ½ cups water to a small pot with the quinoa. Bring to a boil, then reduce the heat to a simmer and cook for about 10-12 minutes until the water is absorbed. Fluff with a fork.
2. Heat ½ Tbsp olive oil in a skillet over medium heat. Sauté onion for 8 minutes, then add asparagus and sauté an additional 2-3 minutes.
3. Defrost the peas for about 1 minute, in a bowl, in the microwave.
4. In a large bowl, whisk together the other ½ Tbsp olive oil with the lemon juice or white wine vinegar, salt and pepper. Add the onion and asparagus, peas, and all the other veggies to the bowl and toss with the dressing.
5. Add the quinoa to the veggie mixture and combine thoroughly. This salad can be served warm or cold

Super Salad Recipes

Photo: Sue Fan and John David Becker

Utilize seasonal produce to create these fresh and colorful salads.

Strawberry, Kiwi and Mint Chop-Chop with Roasted Shrimp

Spring fruit and a touch of fresh mint shine in this salad.

Heat oven to hi broil; put the oven rack on the second row from the top of the oven. Toss 20–24 peeled and deveined jumbo shrimp with 1 T extra virgin olive oil and a sprinkle of salt and pepper. Broil for 2–2½ minutes per side. In a large bowl, whisk together 1½ T olive oil, juice of 1 orange and juice of 1 lemon, 1 tsp agave and a sprinkle of salt and pepper. Reserve 1 T and toss the rest with 10 oz spring mix until evenly coated. In another bowl, gently toss 4 kiwis (peeled and sliced into coins), 1½ cups strawberries (sliced into coins), 1 Persian cucumber (ends removed and finely diced), 1/3 cup jicama (peeled and finely diced) and ¼ cup finely chopped fresh mint with the reserved dressing. Arrange the spring mix in a large, shallow bowl with the chopped fruit mixture over the top. Finish with the roasted shrimp.

 

Heirloom Radish, Beets, Toasted Pecan and Goat Cheese

Spicy radishes, toasty pecans and creamy goat cheese play well with roasted beets for an elegant-looking plate.

Preheat oven to 450 degrees. Toss 1 small red beet and 1 smallyellow beet (both peeled and diced into ¼-inch cubes) with ½ Tolive oil and a sprinkle of salt and pepper and spread onto a baking sheet prepared with nonstick cooking spray. Roast for 20–30 minutes until caramelized. In a small bowl whisk together the citrus dressing from the Chop-Chop salad with 1 heaping Tnonfat Greek yogurt. Conservatively toss what you need of the dressing to coat 8 oz baby spinach or spring mix in a large bowl. Lay the spinach or spring mix onto a large platter. Sprinkle with 4 oz crumbled goat cheese, then the beets, ½ cup heirloom radishes (sliced into coins) and ¼ cup toasted pecan pieces.

Grilled Asparagus and Poached Egg Salad with Roasted Garlic Dressing

The yolk in this egg-topped salad creates a delicious, creamy dressing.

Heat oven to 400 degrees. Toss 3 garlic cloves and 1½ cupscherry or grape tomatoes with ½ T extra virgin olive oil and a sprinkle of salt and pepper. Separate tomatoes and garlic and roast on a baking sheet prepared with non-stick cooking spray for 40 minutes, removing the tomatoes after 30 minutes. (Alternatively, tomatoes can be halved and served fresh.) Heat grill to medium-high. Toss the 1 bunch asparagus (cleaned and ends removed) with ½ T of olive oil and a sprinkle of salt and pepper. Grill for 1 minute per side. To prepare the dressing, combine the roasted garlic, 2 T olive oil, 2 Twhite balsamic or champagne vinegar, 1 tsp Dijon mustard and a sprinkle of salt and pepper in a blender. In a large bowl, toss 10 oz arugula mix conservatively with the dressing. Toss in ¼ cup capersand the roasted tomatoes. Divide arugula mix among four plates. Top each with an equal amount of asparagus. Poach 4 eggs. Make sure to poach enough so the yolk is creamy, not runny. Top each of the salads with a poached egg and freshly shaved Parmingiano-Reggiano cheese.

The Injury-Prevention Diet

 Q: Last year my season was riddled with injury and illness. How can I change my diet to stay healthy?

A: What we eat all day long, and specifically before and after training sessions or races, greatly affects our immunity and injury rates. Research shows athletes suffer from more cases of upper respiratory tract infections and injuries following heavy training or depletive racing. Here are my top five recommendations for boosting immunity and decreasing injury rate:

Try to eat at least three servings of brightly colored (and varied) fruit daily. Luckily that’s easy this time of year! Yes, bananas are great before a workout, but blueberries, strawberries, raspberries, melons and plums are also good choices to get in the much-needed vitamin C, potassium and antioxidants to keep your body at its best. Vow to include one serving of fruit with breakfast daily, and two for snacks. Or dice and add fruits to grain-based dishes (think couscous and apricots, wheat berries and blueberries, or quinoa and strawberries). These are great for lunch or dinner, picnics or post-workout snacks. Smoothies made with 1.5 cups of whatever fruits you can find locally and low-fat milk or yogurt are great for breakfast, snacks or post-workout recovery. Add greens (see No. 2) for extra credit! Add nuts or seeds (see No. 5) for double extra credit!

Vary your salad greens. Don’t get stuck in a lettuce or spinach rut. Choose dandelion, mustard or turnip greens, kale and arugula as they are high in calcium, iron and antioxidants. Bonus: They taste great, especially fresh from a local farmers’ market or CSA. Salads are a great start, as are stir-fries with any of the above. Of course, kale chips are an easy and tasty snack, or you can blend greens in smoothies or add some to breakfast or dinner omelets.

Fuel your training with the right amount of carbohydrates.Studies suggest that adequate carbohydrate intake before and during strenuous training can help counteract immunosuppression that is commonly seen following exhaustive exercise. Eat a carbohydrate-rich meal or snack before all workouts (even the 5 a.m. sessions!). Be sure to take in 30–60 grams of carbohydrate per hour during prolonged training and follow this up with half your body weight in grams of carbs (e.g. 80 grams for a 160-pound triathlete) immediately following your workout to attenuate normal stress response to exercise and yield maximum immune-boosting results.

Recover with adequate protein (with above carbs) after workouts. Most athletes should aim for 15–20 grams of protein during the 30-minute “recovery window” to optimize muscle recovery and ensure adequate protein intake throughout the day.

Include “good” fats in your diet. The good fats will help to decrease inflammation, promote healing and recovery and help avoid injury. Add a serving of walnuts or ground flaxseed to cereals, snacks or smoothies. Include avocado or olive oil in salads and when cooking veggies for anti-inflammatory effects, and to boost your body’s absorption of key immune-boosting antioxidants, vitamins and minerals.

Master Your Morning with a Better Breakfast

Photo by AnnieAnniePancake

Start your day smart with four recipes for fueling up in the early hours.

by Marni Sumbal

The IRONMAN athlete’s day revolves around training and eating. Food keeps our active bodies healthy and able to adapt to training stress, making way for performance gains. But as many of us know, focusing so intently on one healthy behavior (training) often takes time away from another (food preparation). The last thing we want to do is miss a workout because of a rushed morning. 

This guide to smart morning meal planning will keep you from putting meal prep on the back burner. (And save room there for the pancakes!)

Why breakfast?

If you are like the majority of IRONMAN athletes, an early morning workout is how you like to start your day. This makes breakfast even more important, as the most fitting time to fuel your body is around a workout—when the body is primed to use food for fuel and maximize nutrient absorption. Breakfast is your first chance to refuel liver glycogen stores after an overnight fast and to replenish muscle glycogen after a morning workout. 

Breakfast sets the tone for eating and energy management through the whole day. Skipping (or skimping) on breakfast can leave you moody, irritable and tired, and famished by mid-afternoon. If you find yourself consuming oversized meals at lunch and dinner, grazing on late-night snacks or craving snacks low in nutrients, it may be time to tweak your morning fueling routine.

5 golden rules of breakfast

Keep your morning meal practical, easy and appealing. If you don’t like what you’re eating, you won’t want to make time for it. For easier meal planning, consider the workout behind or ahead of you, and what was (or is) required by your body. Your morning meal should be nutritious, support your current training routine and be satisfying and balanced.

1) Eat a carbohydrate rich meal first thing or within 90 minutes after a workout.

2) Protein is critical for building and repairing damaged tissues and supporting muscle function.

3) Water is essential to keeping your cells and tissues hydrated.

4) For java lovers, there’s no need to pass on the post-workout espresso. Coffee has also been shown to aid in glycogen resynthesis.

5) Keep food low in fat and fiber around workouts for faster digestion and absorption.

Inspired to chow down? The four smart breakfasts below will make you never want to skip breakfast again. To save time, prepare as much as can the night before. If eating on the move, don’t forget utensils, a cooler, Tupperware or a microwave safe bowl and a knife for cutting fruit.

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The Morning Person: Crunchy, Fruity Nut Butter Sandwich

Ingredients 

-2 slices whole grain bread (or 1 whole-grain wrap, pita or bagel)
-1 Tbsp natural nut butter -1 Tbsp jam/jelly (100 percent real fruit)
-2 Tbsp chopped walnuts (or nut of your choice)
-fruit of your choice (sliced strawberries, pears, banana, apple)
-1 Tbsp ground flax seeds
-Optional: minced ginger, cinnamon or nutmeg

Preparation

1. Spread nut butter on one side of bread (or ½ wrap, 1 side pita) and sprinkle with chopped nuts.
2. Spread jam on the other slice (or side of wrap/pita) and sprinkle with flax or chia seeds.
3. Place thinly sliced fruit on either side of bread (season with spices if you’d like) and close.
4. Wrap in tinfoil and enjoy with 8 ounces milk or ½ cup yogurt.

Nutrition facts (including 8 ounces skim milk): 530 calories:, 22g fat, 68g carbohydrate, fiber: 10g, sugar: 19g, protein: 25g

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Too Exhausted to Cook: Blender Energizer

Ingredients

-½ cup Greek yogurt
-½ - 1 cup water (more to meet your consistency needs) -½ cup blueberries (frozen)
-½ cup sliced strawberries (frozen or fresh)
-small banana (2.5 ounce) or small peach
-4 baby carrots
-1 cup kale or spinach (washed)
-1 celery stick (washed and chopped)
-6-7 ice cubes
-1 scoop protein powder (ex. whey protein isolate or vegan, ~18-25g protein)
-dash of cinnamon
-2 tsp fresh chopped ginger
-1/8 cup cashews
-5-6 coffee beans

Preparation

1. For the perfect smoothie: liquids first, then frozen fruits, powders/add-ins, ice and then fresh fruit.

2. Start with the least amount of liquids (ex. water) and add more to meet your volume/consistency needs. 

3. Serve with ½ - 1 cup (~25-30g carbohydrates) of your favorite granola or cereal for a topping (or mixed in for a crunch).

Nutrition facts (without topping/crunch): 458 calories, 11g fat, 60g carbs, 10g fiber, 38g sugar, 37g protein

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Diner-Style Quickie: Waffles and Eggs with Yogurt Parfait

Ingredients

-2 whole grain waffles
-¼ cup avocado (mashed)
-1/3 cup diced tomatoes, onions and green peppers (to save time, buy pre-chopped)
-3 eggs (1 whole + 2 egg whites)
-2 tbsp 1 percent milk
-½ cup 2 percent cottage cheese
-1 cup mixed fruit
-2 Tbsp steal cut oats (dry)
-1 Tbsp raisins

Preparation

1) In a microwave safe bowl sprayed with non-stick spray, scramble eggs with milk and tomatoes, onions and peppers. Microwave for one minute, scramble and continue to microwave until eggs are cooked to your liking (in 20 second intervals). Scramble when complete.

2) While eggs are cooking, toast waffles.

3) Spread avocado on waffles and top with egg and veggie scramble.

4) Serve with fruit and yogurt parfait topped with oats and raisins.

Nutrition facts: Calories: 638, fat: 21g, carbohydrates: 72g, cholesterol: 288mg, fiber: 9g, sugar: 40g, protein: 40g

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The Office Triathlete: Tropical Nutty Oatmeal

Ingredients 

-½ cup (dry) oatmeal
-¼ cup milk or water (add more to your liking after cooking with fruit)
-1 ounce mixed nuts, lightly salted (ex. peanuts, cashews, almonds, walnuts, pistachios, walnuts – best if all chopped)
-1 cup mixed fruit (ex. apricot, pineapple, mango)
-1 Tbsp chia seeds
-Topping: 1 Tbsp coconut shavings and ½ ounce dark chocolate, chopped/shaved

Preparation

1) Combine ingredients in a bowl and cook for 90 seconds. Stir and reheat for 30 sec. intervals (adding additional water as needed) to meet your desired consistency.

2) Top with coconut shavings.

Nutrition facts: Calories: 575, Fat: 25g, Carbohydrates: 65g, Fiber: 18g, Sugar: 34g, Protein: 15g

Originally from: http://www.ironman.com/triathlon-news/articles/2013/07/master-your-morning-3-fueling-breakfasts.aspx#ixzz2YTcxjbJc

Areas Funcionales Aerobicas

Entrada en calor y regenerativo: En este trabajo el atleta está con valores de lactato entre el valor de reposo y el doble del mismo, utiliza como fuente principal de energía, a las grasas y al lactato residual. El tiempo total del trabajo deberá ser de 20 a 45 minutos, y los efectos en el organismo de este trabajo (entre otros) son: la activación del sistema aeróbico, la estimulación hemodinámica, y la remoción y oxidación del lactato.

Subaeróbico: En este tipo de trabajo, se encuentran concentraciones de lactato entre el doble de reposo y el valor umbral, su fuente principal de energía, serán las grasas y el lactato residual. El tiempo total de trabajo oscilará entre los 40 y los 90 minutos y, los efectos fisiológicos más importantes, serán: la preservación de la reserva de glucógeno, permitiendo la supercompensación. La producción de alta remoción de lactato residual, el mantenimiento de la capacidad aeróbica, el aumento de la capacidad lipolítica y nivel de oxidación de los ácidos grasos.

Superaeróbico:  En este trabajo, el atleta se encuentra en valores superiores al umbral llegando a encontrarse valores sub- máximos, la fuente principal de energía, será el glucógeno, el tiempo total del trabajo, será de 25 a 45 minutos, y, los efectos principales en el organismo, son: aumento de la capacidad de del mecanismo de producción y remoción del lactato intra y pos esfuerzo. Aumento de la capacidad mitocondrial para metabolizar moléculas de ácido pirúvico.

VO2 máximo: Este es un trabajo en que el atleta se encuentra con valores muy por encima del umbral, encontrándose concentraciones de 8 a 10 veces más que en situaciones de reposo. La fuente principal de energía es el glucógeno, el tiempo total de trabajo será de 12 a 20 minutos. Los efectos principales en el organismo, son: Aumento de la potencia aeróbica ya que eleva la velocidad mitocondrial para oxidar moléculas de ácido pirúvico, incrementando la velocidad de las reacciones químicas del ciclo de Krebs y cadena respiratoria. Aumenta el potencial Redox NAD/NADH.

Setting Up A Road Bike For Triathlon

Photo: Competitive Image

Giving your road bike some triathlon-friendly adjustments may be the way to go when first entering the sport.

Teardrop tubes and pitchfork handlebars are the most noticeable differences between road bikes and tri bikes, but frame geometry—the way a frame positions the rider’s body—is the most important difference. Triathlon geometry is designed for riding as fast and efficiently in a straight line as possible. If you add aerobars to a road bike, you’ll want to change the rest of the bike’s fit (best done by a professional) to accommodate your new position.

Move the saddle forward. Sliding the saddle forward on the rails can help a little, but using a forward-oriented seat post further replicates a tri bike. Find a forward-set post such as the Profile Design Fast Forward or one that can be flipped forward, like the Bontrager Race Lite seat post.

Find a comfortable seat. Dropping into aerobars redistributes pressure onto different parts of your undercarriage, so a saddle that’s comfortable in a road position might not work in a triathlon position. Find a saddle that feels best for you—some tri-specific shops will let you try various models on a fit bike in the store.

Position the aerobars. The location of the aerobar grips and elbow pads have a significant impact on fit. Get a professional fit before picking your new aerobars to find a pair that allows your body to sit in your preferred position rather than contorting to accommodate the bars. Adding aerobars also has several subtle influences on position, and a good bike fitter will address those subtleties to ensure comfort.

Other tri gear questions:

What are triathlon-specific shoes? Tri-specific running and cycling shoes are versions of their single-sport relatives adapted for quick transitions. Until you’re interested in saving seconds, regular running and cycling shoes will do the job.

Why aerobars? Aerobars are for going fast. Leaning elbows-first against the handlebars might look more comfortable, but many riders find it easier to quickly get comfortable riding in a road position. Get aerobars if you want to ride faster or go the same speed using less energy.

What is a race belt? A clipable race belt prevents wasting time with safety pins in transition. You can find one for less than $10.

Triathlon Training With A Busy Schedule

Illustration by Hunter King.

Raining sideways on your only day to ride long? Business trip and no bike? When you can’t do the workout you’re supposed to, use these workarounds from Earl Walton, head coach at TriLife Coaching in New York City.

Here’s how it works:

The Problem: Deadline hell. A five-hour ride is a fantasy.

The Workaround: Break it up. “If you’re doing an aerobic workout, your goal is trying to get that amount of time in over a 24-hour period. So if you had a four-hour ride and you ride two hours one day and two the next, chances are you’re going to get close to the same benefit,” Walton says.

The Problem: You’re out of town on a hill workout day.

The Workaround: Stairs. “If the purpose of your workout is muscular endurance and force, instead of doing 10-minute hill repeats [five up and five to recover back down], you can run stairs for the same amount of time,” Walton says.

RELATED: High Intensity For High Performance

The Problem: There’s a hurricane on your only day to ride long.

The Workaround: “If the goal is to train your aerobic base, then you can accomplish that on your indoor trainer,” Walton says. Possibly even in less time than you can on the road. “There are no hills, no coasting and no braking, so you can cut back the amount of time in the saddle and still get the benefit,” he says. There’s no strict rule, he says, but has found this equation to be useful: 2 hours on the trainer = 2:30 outdoors. Keep the main set fairly intact and shorten the warm-up and cool-down.

If your mind gets numb after two hours on the trainer—or other parts of you do—it’s reasonable to fill the time with an aerobic run. “You’re still working the same metabolic system,” says Walton.

The Problem: You’re traveling for two weeks. Your bike’s not.

The Workaround: “The main thing you’re going to do is try to find a bike,” says Walton. “If that’s not possible, then you want to replicate and maintain the range of motion you have on your bike. Talk to a coach about the right exercises for you, but they can include walking lunges, squats and even the rowing machine.”

Another approach when you can’t find a bike: Get over it. “A lack of time in one sport is an opportunity in the others,” he says. “Use the time to become a better runner and swimmer.”