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Posts tagged Training Tips
Pilates Abs Series from Mauro Pilates
Jun 13th
Make your core sizzle with this Pilates Abs Series from Mauro Pilates. It’s a quick and effective way to improve core strength, stability and help that 6-pack along. Enjoy!
Modifications and Notes:
1. Single Leg Stretch: 10 reps. Exhale every time you extend your leg. Extra Neck Support: Hold hands behind head or lay head on floor.
2. Lower and Lift: 10 reps. Exhale every time you lower your legs. Extra Back Support: Hold arms under hips – you should not feel your low back!
3. Obliques: 10 reps. Exhale with every twist. Extra Back Support: Have feet on floor or legs in tabletop.
4. Scissors: 10 reps. Exhale with each pulse of the leg. Extra Neck Support: Hold hands behind head or lay head on floor.
5. Double Leg Stretch: 10 reps. Inhale to reach, exhale to bring it back to starting position. Extra Neck Support: Hold hands behind head or lay head on floor.
For more great Pilates workouts you can do at home, visit Mauro Pilates online at www.MauroPilates.com
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Perk alert! MyFitCard holders get the following perk from Mauro Pilates: Purchase three 55-minute Private Pilates Sessions for $150!! This is a $75 savings and will include work on the Reformer, Cadillac, Barrels, and other props. Must present MyFitCard at time of purchase. Cannot be combined with other offers. MyFitCard gives you deals and discounts, like this, at fitness businesses all over town. Get your MyFitCard today!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Things I Wish I Knew Before Starting Triathlon
Mar 6th
Check out this month’s Austin Woman Magazine for the monthly fitness article from MyFitList! Continuing our focus on Triathlon, we share our list of 9 Things I Wish I Knew Before Jumping into the Sport of Triathlon. Pick up your copy of Austin Woman Magazine on stands now, or read the March 2012 Digital Edition online!
Training and racing in triathlons is an amazing way to stay fit, particularly in Austin. Not only do you get to enjoy the outdoors as you swim, bike and run, but you also become a part of the vibrant triathlon community of athletes, coaches and supporters. Triathlon is one of the most popular endurance sports in Austin, and participating in this sport is an awesome experience that we encourage everyone to try at least once. Before you jump in to triathlon, we brought together coaches and experienced triathletes to share the insight they wish they had before they got started in the sport. See you at the finish line!
- Find Your Training Fit
Spend time figuring out what training setting works best for you. Do you need guidance, accountability or skill development? Do you prefer individual attention versus camaraderie with fellow athletes? Would you feel more comfortable training in a women-only group? Shop around before you join a group and take advantage of trial periods to make sure you enjoy working with the coaches and other athletes. - Beware of the Urge to Splurge
Triathlon can be a gear- and equipment-heavy sport. It can add up quickly if you’re not careful. But that’s not to say you can’t do triathlons if you’re on a budget. Be smart and spend wisely when necessary. Then, as you get more involved and experienced in the sport, upgrade your beginner gear. - Know What You’re Getting in to
Watch a race before you compete in your first race. It’s not only helpful to get a gr asp of logistics of the race—bike setup, open-water swim course, running course, transitions—it is also extremely motivating and will get you excited about your own race. Volunteering is a great way to get involved in the community, watch a race up close and personal, and meet fellow athletes. - It’s Not Just a Sport, It’s a Lifestyle
Triathlon requires a lot of training and discipline, and you’ll find that it influences many aspects of your life. You’ll go to sleep earlier on a Friday night and wake up earlier on a Saturday morning than you ever would have thought. You’ll start to eat better, read and blog about triathlon and talk to your friends about working out. - Not All Races Are Created Equal
For your first race, try a sprint distance or break up the Olympic distance in to a relay with two other friends. It is also a good idea to seek out a local race for your first. Traveling for a race brings with it a lot of other things to consider that you might not want to add to your first-race jitters. Ask around at local tri shops like Jack and Adam’s Bicycles. These experts will be able to recommend great local beginner-friendly races. - Be Your Own Barometer of Success
It’s easy to get caught up in the competitiveness of the sport. It is important to set your goals and decide what you want to achieve. Challenge yourself, and use races and your teammates as motivation to reach your goals, but remember what is important to you. - Self-Care is Critical
Triathlon and endurance-sport training put your body under physical stress, so it’s important to take really good care of yourself. This means massages, eating a balanced and nutrient-rich diet, stretching, foam rolling, yoga, cross training and listening to your body. Triathlon can be a very fun and fulfilling lifestyle, as long as you take care of your body. - It’s Highly Addictive
You think completing an Ironman sounds insane, impossible or you just don’t have time? Just wait until you complete your first season. You’ll be hooked for life! - Triathlon Can Change Your Life
You’ll meet some of your best friends (and friends you’ll see the most), improve your health and push yourself to new levels physically and mentally.
Now that you know what you’re getting in to, here are a few tips from a few of Austin’s top triathlon coaches to get you going!
Carrie Barrett of FOMO Training:
Have fun. The missing ingredient to so many people who are caught up in gadgets and wizardry. My personal mantra is, “If you can’t laugh at yourself, someone else will.” Have fun during the training. It truly is a gift. (More about FOMO Training)
Have fun. The missing ingredient to so many people who are caught up in gadgets and wizardry. My personal mantra is, “If you can’t laugh at yourself, someone else will.” Have fun during the training. It truly is a gift. (More about FOMO Training)
Shawn Bostad of Pure Austin Coaching (PAC):
Always train with a purpose. Have a goal with every session and make that goal measurable. (More about Pure Austin Coaching)
Tzatzil LeMair of Tough Cookie Fitness:
Mix it up and keep it fun. Variety is the spice of life also applies to fitness. Cross-training is not only good for you body but also your mind. Adding yoga, pilates or bootcamp classes can help keep you fit and avoid overuse injuries. (More about Tough Cookie Fitness)
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the March 2012 issue on stands and online now!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Triathlon Gear for Beginners
Feb 9th
All of you experienced triathletes may laugh at this understatement… the sport of triathlon can get expensive. Training for a tri can add up quickly, but you can get to the start line without breaking the bank. We consulted the triathlon gear + service specialists at Jack & Adam’s Bicycles for their expert advice about the best gear for beginners. They know their stuff! Get to know them here.
First, a few things to consider.
1. Be honest about your level of commitment. Is triathlon something you see yourself doing for many years to come? Or is a triathlon race just something you’re crossing of your bucket list? Your level of commitment to the sport might be a good indicator as to how much you should invest in equipment and gear.
2. Work with what you have. No need to buy a new bike just because you’re riding it in a triathlon. For your first race, you can adapt your mountain bike to be more road-friendly by having the nubby tires replaced with slicks. Or ask a friend to borrow their road or tri bike and helmet.
3. Buy what you need now, reward yourself with upgrades later. Want a fancy tri bike or aero helmet? Set milestones and reward yourself with new gear when you reach those goals. In your first few seasons, you’ll quickly learn which brands and types of gear you like and dislike. Feel things out until you are really know what YOU need to perform well, be comfortable, and have a successful season. There are endless ways to spend money on gear, but just keep in mind… As awesome as it would be to race your first sprint distance triathlon in the TYR Hurricane Freak of Nature Wetsuit, it’s just not necessary.
4. Spend where it counts. Spending money on making sure your bike fits properly, bike maintenance and repairs, the correct running shoes for you — these purchases make a HUGE difference in your tri life. Costly upgrades (any thing with the word “aero” or “carbon fiber” as a descriptor) won’t help you much until you reach higher levels of racing and personal performance. The pros at Jack and Adam’s or your local tri shop are happy to give you honest advice to help you figure it all out.
The Necessities
- Swim suit
- Swim cap
- Goggles
- Wetsuit (optional, depends on water temperature)
- Bike
- Helmet
- Tri top
- Tri (cycling) shorts
- Cycling shoes (optional, but HIGHLY recommended for longer distances)
- Clipless Pedals (again optional, but HIGHLY recommended for longer distances)
- Race belt
- Running shoes (Easy Laces optional)
- Flat repair kit
- Water bottle(s)
Buying the gear is the easy part.
The pros at Jack and Adam’s make it especially easy. Walk into Jack and Adam’s Bicycles on Barton Springs Road, and walk out with literally everything you need to do your first triathlon. The complete Rookie Package starts at $1,080 (upgrades available) and includes free bike fit, 100 mile check up, and 2 free tune-ups. Plus, their knowledgeable staff can give you all sorts of advice and recommendations – they even offer 4 free workouts every week!
Now that you’re geared up, it’s time to start training! Be sure to visit MyFitList and stay tuned throughout Triathlon Month for information about different training groups, training tips, and gear favorites from triathlon experts in Austin.
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Perk alert! MyFitCard holders get 10% off select purchases at Jack & Adam’s Bicycles! Must present MyFitCard at time of purchase. Excludes bikes, wheels and sale items & cannot be combined with other offers. MyFitCard gives you deals and discounts, like this, at fitness businesses all over town. Get your MyFitCard today!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Featured Tri Training Partner: FOMO Training
Feb 7th
No matter your level of experience in triathlon, training under the guidance of a coach can be hugely beneficial. Personal triathlon coaching is the best approach for people who need individual attention and more focused feedback. We sat down with Coach Carrie Barrett, founder and head coach at FOMO Training, to talk more about the benefits of a personal coach and gathered some insight on how and why to get started with one!
If you are looking for individual feedback and attention in your triathlon training, a personal coach is the way to go! Coach Carrie says she has her athletes log their workouts daily, and they send her weekly feedback forms so she can track their questions, victories and frustrations. It is with this personal approach that Coach Carrie is able to design training schedules that are custom built for each individual she coaches.
A few reasons you might want to consider a personal coach:
- If you have a limitations when it comes to your weekly schedule, a personal coach will work with you to customize your workouts to fit your limited availability
- You prefer training alone better than in a group setting
- You’ve reached a point in your training where more specific & customized training instruction will help you get to the next level
- You’re highly self-motivated
How do you get started with a personal triathlon coach?
Coach Carrie says she starts by meeting new athletes (in person if possible). She believes this is the best way to establish a rapport and trust that will foster a stronger relationship. In these meetings, she discusses goals, limitors, races and details on how she works as a coach. For triathletes in particular, she will set up some heart rate testing on the bike and on the treadmill to establish training zones. Coach Carrie says this information is vital to have because this is where a lot of the customization comes into focus. For more information about what you might expect from a personal coach, check out what Coach Carrie offers each of her athletes: http://www.fomotraining.com/coaching/
To give you an even better sense of the type of person who trains with a personal triathlon coach, Coach Carrie gave us a couple profiles of FOMO Athletes she coaches:
“Christopher L. was actually the first athlete I officially worked with in June 2010. He was a gifted runner, but was relatively new to triathlon. He raced a 5:29 at his first Half Ironman (Longhorn 70.3). Last week, he crushed his Half Marathon PR at 3M with a 1:22. He did a 1:32 just one year ago. He’s a prime example of the athlete profile I desire. He’s a busy professional with a family. Because of schedule demands, he prefers to train by himself or with a friend on occasion. I gave him the paces he would need to run and he tracked his workouts daily. The hard efforts paid dividends on race day.”
“Becca M. is another example. Because of physical limitations, group settings are often difficult and frustrating. She was looking for someone to help build a schedule that included the appropriate intensities and necessary recoveries. Her work schedule is also incredibly demanding, so she often has to juggle her training schedule and make adjustments. For her, it’s good having someone there to say that it’s ok when “life gets in the way.” In the last few months, she hit her groove and also set a personal best at 3M, beating her time goal by over five minutes! She has her sights set on Ironman Arizona in 2013 and will spend this year laying the groundwork in order to make the transition to full Ironman!”
Coach Carrie’s Top 5 Training/Racing Tips:
1. Always know your “WHY” of training. There will be many lonely days where you simply won’t want to train, so it’s imperative to know your reasons. In fact, I encourage my athletes to write a new reason every day. That way, there’s never a shortage of “whys.”
2. Know how many calories you are burning so that you know how to refuel yourself in training and racing. This truly is the key to enjoying the sport and avoiding the bonk. You can learn this via metabolic testing or even a simple HR monitor with calorie expenditure noted. Knowing your body’s caloric and nutrient needs is just as vital as logging the hours and miles.
3. Race YOUR plan. One of the reasons I use HR monitors as one measuring tool is because it is one indicator of how you are feeling on a given day. It’s also an honest reflection of your intensity level. It lets you know when you are training too hard or not hard enough. The easy days should be easy, and the hard days should be hard. Heart rate monitors aren’t the be all/end all of devices, but they are certainly a valuable tool in the learning process of how to step it up.
4. Forgive yourself. There will be bad days. Just ask pregnant women. They have some really bad days during pregnancy, but still give birth to a beautiful baby at the end. The same is true with your training. There will be some rough patches, but it doesn’t mean that you won’t succeed. Forgive yourself and stay the course.
5. Have fun. The missing ingredient to so many people who are caught up in gadgets and wizardry. My personal mantra is, “If you can’t laugh at yourself, someone else will.” Have fun during the training. It truly is a gift.
Learn more about FOMO Training.
Visit FOMO online at MyFitList and on their website. You can also follow FOMO on Facebook, Twitter, and Coach Carrie’s hilarious triathlon blog!
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Perk alert! MyFitCard holders get a Complimentary Aerobic Fitness Test with FOMO – a $100 value!
MyFitCard gives you deals and discounts, like this, at fitness businesses all over town. Get your MyFitCard today!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Triathlon Training Immersion with Camp Multisport
Feb 3rd
Training camps are a great way to kick off your multisport training and get energized for the racing season ahead! Training camps allow you to spend focused time improving your skills, learning new training techniques and tools to make racing faster and easier, all while spending the weekend with like-minded athletes.
Camp Multisport, in particular, is one of the most anticipated multisport camps in Central Texas! Camp Multisport is geared for all multisport athletes, from beginner to expert, short course through ultra distance. All camps include:
- Daily Workouts
- Hands on Technique Clinics
- Active Workshops
- Lectures & Seminars
- Catered Meals
- Camp sweatshirt
- Swag bag
- Beautiful Hill Country Scenery at the Seven Bluff Cabins
- Cabin Accommodations Available
Some of the country’s best coaches are coming together to coach YOU for 3 separate weekends this Spring:
- February 24-26, 2012: Pro Triathlete & Coach Brandon Marsh with Coaches Susan Farago, Claudia Spooner & David Garza will coach beginner athletes to advanced athletes in all aspects of multisport. From Intro to Open Water Swimming to Training for a Race at Altitude from Sea Level, this camp truly has it all. $300 plus lodging.
- March 2-4, 2012: No Boys Allowed! Susan Farago with Coaches Chrissie Novak Jarrell, Claudia Spooner, and Rosemary Chriswisser will coach beginner athletes to advanced athletes in all aspects of multisport. From Intro to Open Water Swimming to women specific issues & racing this camp truly has it all. $300 plus lodging.
- April 5-8, 2012: Led by triathlon World Champion and Coach Siri Lindley. Join us for a three day coaching experience like no other. Whether you are an average age group athlete looking to PR, a top 10 finisher, looking to move up to the Pro rankings, or a Coach looking for new coaching ideas this camp is for you. This limited space available camp lends to small group sessions with Coach Siri Lindley. The camp will cover a multitude of subjects & workouts. $900 plus lodging.
Immerse yourself in triathlon training with the pros for a weekend this Spring at Camp Multisport! Get more information and register online at www.campmultisport.com. Space is limited!
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Perk alert! MyFitCard holders get a $10.00 discount toward one of the February or March 2012 Camp Multisport training camps, featuring top USA Triathlon Certified Coaches in beautiful Concan Texas.
MyFitCard gives you deals and discounts, like this, at fitness businesses all over town. Get your MyFitCard today!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
February is Triathlon Month!
Feb 2nd
Our mission at MyFitList is to connect the fit minded people of Austin with resources and information that help them get the most out of the amazing fitness community in Austin. Each month, we’ll be featuring a new activity and February is TRIATHLON MONTH! Throughout the month, we’ll be featuring training and racing tips from Austin pros, highlighting training groups, gear reviews, events, sharing special promotions and more. Whether you’ve never tried a triathlon or you’re an experienced age-grouper, we’re excited to feature info to help you have the best season ever!
First things first. What is a triathlon?!
Swim > Bike > Run
There are 4 main distances in the sport of triathlon:
SPRINT: (also comes in the ‘super-sprint’ variety, with even shorter distances). Most sprints are:
Swim: 750 meters
Bike: 20 km (12.4 mi)
Run: 5 km (3.1 mi)
OLYMPIC:
Swim: 1.5 km (0.93 mi)
Bike: 40 km (24.8 mi)
Run: 10 km (6.2 mi)
HALF IRONMAN-distance:
Swim: 1.93 km (1.2 mi)
Bike: 90 km (56 mi)
Run: 21.09 km (13.1 mi)
IRONMAN-distance:
Swim: 3.86 Km (2.4 mi)
Bike: 180 km (112 mi)
Run: 42.2 km (26.2 mi)
Get ready:
There are many options when it comes to preparing for a triathlon race, including: private coaching, group training, training camps, online training plans and free workouts in the community. Get familiar with training resources in Austin here: http://www.myfitlist.com/find/activity/triathlon
A few things to consider when finding your training “fit”:
- Do you prefer working out with a group or alone?
- Does your schedule allow for set workout times and locations or do you need flexibility?
- Do you need the instruction, support, and motivation that a coach would provide?
- Are there specific skills you need to develop to feel confident racing triathlon?
- What are your racing goals?
Among the many options for triathlon training in Austin, each program offers something unique that will help you have a great season and positive triathlon experience! The key is finding your “fit”.
See how you can train and save with MyFitCard. Perks and promotions from some of Austin’s top triathlon resources like: Austin T3, Big Pistachio / Camp Multisport, FOMO Training, iRuniTri Multisport, Jack and Adam’s Bicycles, T3 Multisports, Tempo Multisport.
Stay tuned throughout the month for an in-depth look at topics like:
- Selecting a great race in the 2012 season.
- Training camps for intensive skill building.
- Nutrition for endurance athletes.
- Best gear for beginner to advanced.
- Is personal coaching right for me?
- How group training can help me reach my tri goals.
- And more!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
How Much to Drink During a Marathon
Oct 11th
A recent article in the New York Times gives a great reminder about how much to drink during a marathon. It’s much simpler than you may think! (Full article here)
First, these highlights:
- You have all probably heard the saying “by the time you’re thirsty you’re already dehydrated, so stay ahead of your thirst”. Studies show that’s NOT TRUE. Thirst is an accurate indicator of hydration levels and it tells you when you need more fluids.
- Technically, losing more than 3% body weight is considered dehydration. So for a 150lb person, that means 4.5lbs
- Hyponatremia is a dangerous condition that can be fatal and is caused by athletes drinking too much water, diluting blood sodium levels. It causes the cells to swell to equalize sodium levels and is fatal when swelling occurs in the brain.
- Guidelines from the International Marathon Medical Directors Association explicitly say to drink only when you’re thirsty.
- A study from Loyola University says that nearly 50% of participants in the study (made up of experienced runners) are drinking too much during their event. That means many of you out there may also drinking too much!
Here’s what you need to know:
- Your thirst is actually an excellent indicator of your hydration level.
- Drink when you’re thirsty! Practice this during your training runs.
- Drink a mix of fluids that are water, and water plus electrolytes to keep your sodium levels balanced.
- Train with an experienced coach who knows the science behind endurance training. Don’t rely only on advice you may have heard along the way.
Visit MyFitList.com to find your ideal marathon training group: http://www.myfitlist.com/find/activity/running
MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Safety Tips for Working Out in the Dark
Sep 22nd
It may still be warm outside, but the days are getting shorter and that means your early morning or evening workout may now be in the dark. See and be seen with these tips and gear recommendations for safely working out during the dawn, dusk or at night!
Tips to Remember:
- It can be just as difficult for others to see you during dusk and dawn as when it’s completely dark. Keep these tips in mind in the hours before and after sunrise and sunset as well as at night.
- Just after sunrise and right before sunset, the sun is at a lower angle which can be blinding for drivers. If a driver is facing into the sun, they may not be able to see you at all. Be especially cautious around cars during these times of day.
- Make yourself more visible by wearing reflective gear or a light source on your body
- Wear bright colors like orange, yellow, or white. Avoid wearing black or grey.
- Reduce tripping hazards by bringing a small flashlight or wearing a headlamp to help you see where you’re going
- Run or ride on a path that is well-lit (think: tennis courts, lighted tracks, well-lit streets)
- Workout with a buddy or organized group
- Choose routes with less traffic, dedicated sidewalks and bike lanes
- Make sure your bike has a front and back light so you can see the road and more importantly, cars can see you
- Always bring identification with you (we recommend Road ID!) and your cell phone just in case
Gear Recommendations:
- Firefly Supernova lights - blinking lights clip on your body to help you be seen. The Firefly Supernova lights by Road ID are light, bright, and durable $13
- Nathan Reflective Running Sleeves – great for a chilly morning. Reflective strips down each arm catch the light with every stride $17
- Petzl Headlamp – light your path and be seen. Bright light, easy to use, comfortable $40
- Firefly Belt – add this bright and reflective belt to your existing fitness wardrobe $13
- Firefly High Viz StickPack - highly reflective stickers can be attached to any apparel or gear like your bike, helmet, hat, shirt, backback, etc. $5
- Til IM Tank by Asics – bright color and reflective detail helps you been seen during runs and rides $45
- Cateye Bike Light Set – includes a front white light and a rear red light, so you can see where you’re going and be seen by motorists. Essential for anyone who rides in the dark! $25
How do you stay safe on dark runs and rides? Share your tips and favorite gear here!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Gluten Free Diet for Athletes
Jun 21st
We’re excited to have a guest-post today from Lindsay Cotter. She shares her experience and informattion about gluten intolerance and the benefits of a gluten free diet for athletes! Enjoy and be sure to check out her blog about nutrition, training, gluten free lifestyle, and life in general at cottercrunch.com!
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Hello MyFitList Crew! Hope the week has been treating you right so far. I’m Lindsay (aka James’ wife) from Cotter Crunch. I am a gluten free blogger, pro triathlete’s wife, nutrition manager, and yada yada yada. So many titles, should make for some interesting posts, right? Well, for the most part. Haha!
Actually, the majority of my posts are about our gluten free lifestyle and recipes. You see, a few years ago I was diagnosed with a gluten intolerance. This little issue changed our diet dramatically in the Cotter household. Little did we know how much it would actually change it for the hubs’ training and racing as well (and for the better).
So here I am today, wanting to share with all you athletes out there, the benefits of a gluten free diet. Should you go gluten free? Is it hard? I think everyone should give it a try and see for themselves.
Let’s get started, shall we?
To start off, what exactly is gluten? Gluten is a form of two proteins: gliadin and glutenin. These proteins are found in the endosperm of wheat, rye, and barley. The glutenin is what gives these type of flours the elasticity in their dough and makes them all warm and gooey. The bad thing is that this protein is usually pretty hard to digest and for a lot of people it can cause a harsh reaction in the digestive system. Ya, bummer!
Celiacs are those actually diagnosed with a genetic disorder and are highly allergic to gluten. This can cause several digestive problems and lead to malnutrition and malabsorption in the intestines. Others might develop a gluten “allergy” or “sensitivity” which can have several of the same symptoms of a celiac (fatigue, inflammation, abdominal bloating, diarrhea/constipation, etc.) yet the effects are not necessarily as damaging or pervasive. Allergy suffers can probably handle a gluten every now and then, Celiacs cannot! For more on this topic feel free to read HERE.
So what if you’re an athlete and you think you have a gluten sensitivity? How would that affect performance?
Think about it, athletes need EXTRA nutrients in order to fuel and recovery properly right? But what if your digestive system was not absorbing these nutrients? You’d probably feel pretty crappy despite the number of calories/ratio of macronutrients you were taking in.
According to Dr. Wellingtons article on Active.com, gluten-free diets do have some advantages for athletes:
- With gluten removed, the body’s immune system can rest and absorption can be restored. The body can then function at optimal levels and repair muscles more efficiently.
- The hypoglycemic effect that results from intense exercise is minimized.
- A gluten-free diet helps to maintain a stable blood sugar level during exercise, which is optimal for an increase in muscle strength and stamina.
Sounds pretty good to me! But the question still remains…..what the heck do I eat??
My suggestion………..
KEEP IT SIMPLE, KEEP IT NATURAL!
- Focus on fresh vegetables, fruit, starchy vegetables (like potatoes, corn, etc.), beans/legumes.
- Look for certified gluten free breads, cereals, pastas, oatmeal, granolas.
- Focus on the other Grains (gluten free grains)- brown rice, wild rice, quinoa, teff, sorghum, corn (corn tortillas), millet, amaranth. (you can find a lot of these grains and flours in the bulk sections as well).
- Dig the fat- nuts and nut butters, avocado, oils, flaxseeds.
- Pump up the protein- Quality protein such as organic meats (watch for deli meats with added starches though), fresh fish, eggs, tofu, etc.
- Be sure to read labels. Especially on condiments. They can sneak in words like wheat starch, rye, barley, and malt syrup.
Okay okay, so now we’ve covered the basics. But what about when it comes down to training/racing and those post race refreshments?
This is where it can be tricky. I like to bring my own food just in case. Like a Gluten Free Bagel and chocolate milk or honeymilk. But here are some other choices that might be available at the finish line or post ride.
- Gluten Free energy/protein bars (Lara bars, Perfect Foods bar, the protein Honey stinger bars, KIND bars)
- Dried fruit, fresh fruit, trail mix, fruit roll ups, fruit leathers
- Gatorade, most cola’s (read ingredients), fresh juice, lemonade, milk, chocolate milk
- Tacos with corn tortillas (black bean, veggie, or beef/chicken/ egg cooked in natural oil or butter)
- Natural potato chips or tortilla chips
- Pickles (love that sodium fix)
- Smoothies with fresh fruit and/or natural yogurt
- PB and banana Sandwich with a GF bagel or bread.
Phew, I think that’s about it for now. If you need any more recipe ideas, just visit my recipe page on the blog. Lots of good choices, and even some homemade GF energy bars or better yet you can order HEALTHY BITES!
So what do you think? Is Gluten free living for you?
Cheers!
LC
p.s.
Being that I am gluten intolerant, I choose to live Gluten Free for my health. These are just my suggestions from what I have gathered along my GF journey. If you think you have a gluten allergy or intolerance, my best advice would to seek a professional or ask your doctor.
In the meantime, feel free to email me with any questions.
Cottercrunch (at) Hotmail (dot) com
*
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Running Stairs May be the Single Best Exercise
May 5th
Courtesy Jonathan De Villiers for The New York Times
The New York Times Magazine recently featured an article posting the question: “What’s the single best exercise”? If you talk to 10 trainers, you’ll get 10 different answers, and it’s interesting to consider how different movements can be beneficial in different ways. We all agree that the most important thing is just to keep moving every day in some way! For an exercise to be considered the “best”, the article suggests that is should be something that a person would actually want to do – something challenging but not impossible, interactive or social, and something someone will consistently want to do
According to the article, a few exercises were listed as the best, for different reasons. Here’s the run down:
- The Burpee: this is a stand-by calisthenics exercise. Do 10 of these, and you’ll immediately know why this is considered to be a good workout! If you’re not familiar, here’s how you do it: 1) Crouch to the ground, 2) Kick your feet out behind you, 3) Do a push-up, 4) Pull your feet back up to your hands, 5) Jump into the air. It involves almost every part of your body to do this movement.
- Brisk walking: Walking has physiological and psychological benefits because it gives you time to think and socialize if you walk with a partner. Increase the cardio benefit by doing interval-style walking where you walk fast for 3-minutes, followed by 3-minutes of slower walking.
- The Squat: Squats engage some of the largest muscles in your body, in one movement – butt, back and legs. This gives makes it effective and simple to do anywhere.
- High Intensity Interval Training (HIT): HIT can be adapted to any activity (riding your bike, walking, running, etc). Make an activity “HIT” by doing a sprint/hard effort (it should feel uncomfortable but sustainable) for 60 seconds, followed by 60 seconds of recovery (running or walking at an easy pace). Do 10 sets of sprint/recovery for a complete HIT workout. For it to be effective, you have to push yourself, and it’s not always comfortable. But people who do high interval workouts enjoy it more and see increased fitness benefits!
The ultimate workout, according the the article, is interval sprints up stairs. It combines a strength movement (it’s like a lunging squat), PLUS the high intensity interval cardio component.
Where are your favorite spots to run stairs in Austin? Post it as a comment here or visit us on Facebook (www.facebook.com/myfitlist) to share! See you out there!