Entries for month: December 2012

Tri-California Presents Official Wildflower Training Plans by Ben Greenfield

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Just in time for the 2013 triathlon training season to begin, Tri-California is proud to announce the unveiling of two complete 18 week training plans for the Wildflower Triathlon Olympic and Long Course races.

The plans, designed by Coach Ben Greenfield, are available now by clicking here, and include a complete .pdf with detailed workouts for each day, strength training instructions, nutrition tips, race day preparation, full TrainingPeaks compatibility and everything you need to know to arrive at Wildflower race weekend with zero guesswork.


Three Ways To Stay Light For Winter Sports

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Skate skiing, cross country skiing, snowboarding, ice skating and snowshoeing are all fabulous forms of cross-training for triathlon. So today, I went shopping for season tickets at the local ski resort.

But a bit of a paradox exists between the urge to strap on snowshoes, ice skates, skis or snowboard and the human propensity to gain fat in the winter. We may not hibernate like bears, but especially for Northern climate triathletes, our natural hormonal fluctuations cause us to want to eat more, sleep more, and exercise less in the winter.

However, it’s tough to stay light on your feet for winter triathlon cross-training sports if you’re carrying an extra ten pounds of insulation.

So here are three tips to ensure you battle the bulge over the winter:

1. Time Your Carbohydrates. Try to eat any carbohydrate rich meals earlier in the day, when your metabolism is higher and you’re more active with your winter sports. When you wake up on that crisp, cold winter morning and light hits your eyes, you experience a natural cortisol release that gives your metabolism a slight bump upwards. So if you’re going to eat oatmeal, cereals, fruits and other carbohydrates, it’s better to have them early, and then avoid filling up on pastas, breads and other starches in the evening, when you’re less active.


Expanding Your Sports Diet: Seeds and Grains

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The Athlete's Kitchen

Copyright: Nancy Clark MS RD CSSD December 2012

Times have changed from when we used to joke about runners who ate “nuts and berries.” Today’s runners routinely enjoy nuts and berries and are now looking for ways to notch up their diets with more seeds (such as flax and chia) and whole grains (such as quinoa). This trend can enhance the health of both our bodies and the planet. That is, by choosing more plant foods, we’ll end up eating less meat and animal protein. If each of us were to eat just one less pound of beef per week, greenhouse gas emissions would drop significantly.

While seeds and grains are health-enhancing choices to include in your sports diet, their nutritional value can sometimes get exaggerated. The following information offers a perspective on some “trendy” foods that are getting mainstreamed.