The Forth of July Traveling Workouts Special!

Imagine, it's July 4th, 7am, and you're getting ready for a 2 hour ride to the lake... Boat rides, grilling, family, fireworks, swimming, and another 2 hour ride back home.  After unpacking, getting ready for bed, and work the following day, you're left with no room to get in a good workout.  The day sounds very exciting but you may be left with anxiety to get in a good workout.

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The car (on the highway) is a Great place to get in a good workout to feel accomplished and anxiety free.  You'll even feel amazing by the time you reach your destination.  The small exercises you can do while traveling limber anyone up and keep the blood moving.  Take a look at the July 4th Video Special on Traveling Workouts!

Check out the workout below for exceptional ideas to keeping limber during a long trip.

An Example Traveling Workout (From the MCT Triathlon Training Log)

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• 2x2min Wall Sits w/ min r (Lift your butt and keep your back on the seat)
• 1x1min Front Shoulder Hang (Lift ankle weights hands down)
• 1x1min Reversed Front Shoulder Hang (Lift ankle weights hands up)
• 1x1min Twisted Front Shoulder Hang (Lift ankle weight thumbs down)
• 1x1min Tricep Extensions (Theraband or behind head w/ weight)
• 2x2min Leg Circles w/ min rest (Lift legs and rotate in circular motion)
• 1x1min Hamstring Hold (switch with both legs) (place heel into floor with one leg and basically do a wall sit)
• 1x2min Calve Raises (Lift your Calves)
• 1x2min Shin Raises (Lift your toes)
• 1x1min Seated Crunches (Contract your abs)
• 1x1min Seat Press (Connect Resistance Band around seat and use bench press movement) 

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The Healthy Way to a Birthday!

No artificial sweeteners, no ridiculous amounts of table sugar, no upset stomach after eating the entire gift... A Fruit Gift Basket!  What a great gift to give someone (not to mention inexpensive when you go about it the right way).  Weight loss, fitness, and health are on the front of many people's minds today.  When birthdays and holidays come around, many feel the guilt trip when they receive an endless supply of strawberry infused vanilla cake or a box of Hersey's Deluxe Chocolates.  Substituting cakes and presents with fruit may be the right way to go with someone watching their weight, or trying to be healthy.  Here is a checklist on how to go about making someone's Birthday a healthy one.

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Looking for a Present? A Fruit Basket is Beautiful!
Not only is a fruit basket healthy, but when set up properly can show love, care, and thoughtfulness.  Below is a photograph of part the fruit basket I gave my father for his Birthday.  It may look expensive but shop around town.  You may be surprised by some of the prices.  I shopped for this basket at a place called Middletown Farms, all fresh produce and inexpensive.

Homemade Fruit Basket - Great for Any Occasion

• 2 Bosc Pears @ $0.79lb
• 3 Peaches @ $0.99lb
• 2 Cameo Apples @ $0.79lb
• 3 Kiwi's @ $0.20 each
• 1 Cantalope @ $1.00 each
• 1 Pineapple @ $2.00 each
• 3 Plums @ $0.79lb
• 1 Mango @ $0.40 each
• 1 Banana @ $0.40lb

 The Entire Bill : $8.18

What a great gift!

Fruitday Cake 

What about the birthday cake with all the high amounts of sugar?  You may want to settle on a smaller sugar cake and substitute in for a Fruitday Cake!  A great way to do this is by buying a fruit sampler from a local grocery store.  (I use Shoprite.  Tip:  Find out when the "manager's special" is.  Stores usually mark down their fruit samplers 50% off for quick sale.  The Shoprite near me usually marks down at 9am).  Now there are several alternatives you can choose at this point.

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Fruitday Cake

• Stick a candle in the fruit plate and Sing Happy Birthday! (Healthiest Option)
• Remove the fruit and wash the plate.  Place a homemade crust on the bottom (Cheerios and Granola with a little bit of Natural Peanut Butter is a good option.)
• Place a Graham Cracker Crust under the Fruit - Hey, it's your Birthday, you have to indulge a Little!

 The Entire Bill : $6.47

What a great cake!

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The "Mainstream" Disagreement - Dr. Oz's Eggs - Nutritional Series

Recently Dr. Oz had an article in the June edition of  People's magazine on 15 things you should carry in your kitchen.  There were a few things that carried with them a certain "myth-busting" feeling.  For years, many of these foods have been seen as harmful to the human body and should be avoided at all costs.  It's incredible how slowly the mainstream view on diet changes and what really should be and not be included in our diets.  The following is an explanation of certain disagreements between Dr. Oz and mainstream thinking.

Vitamin Supplements
This debate goes back and forth on the truth about vitamin absorption rates in multivitamins and supplements.  Dr. Oz suggests a multivitamin and calcium be included in our diet, not as a substitute, but just as a way to make sure everything is there.  If you're worried about the mainstream thought that vitamins are a waste of money because the majority never gets absorbed into your bloodstream, try a liquid multivitamin like ReViva.  (I always like buying in Bulk from Sam's Club, saves me some money.)

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Milk

1-2% Milk is Great

What's suggested?  Give it a guess!  Whole milk? 2%? 1%? Skim?  Dr. Oz gives the go ahead to buy 2% milk (Organic).  But mainstream always suggests Skim to be healthiest, like blogs and articles like Skinny Chef tell us!  The human body works more efficiently when it has all the vitamins, minerals, structural macro-nutrients (protein and fat), and energy macro-nutrients (carbs) working together at once.  It is said by some experts that calcium is more readily absorbed in the body in higher fat milk than skim and that the higher saturated fat content isn't as bad for you as once thought.  Take your milk experience to the next level and look for Raw Milk (from grass fed cows) which includes higher packed and easily digestible nutrients.

On a side note: Milk is a great after workout recovery snack.  Take a glass and choose a workout from the Fitness Workout Database!

Do Not Avoid Eggs!

Eggs
Say it!  Go for it!  "Cholesterol in eggs is bad for you."  Well, Dr. Oz says you should keep Eggs (organic/free range) in your kitchen.  "Yes, even the yolk."  Unfortunately, studies from decades ago still rule mainstream thought that eggs lead to heart disease and other "wonderful" illnesses.  Eggs should be viewed as the start of life and therefore bursting with the building blocks for the human body.  Eat plentiful every morning, crack a few open for lunch, and maybe even throw in one with your steak for dinner.  (As an Elite athlete, I eat 4 eggs every morning. 2-3 a day is perfectly safe and healthy.)  While Free Range eggs cost a little more, they tend to be 10-20 times more nutrient packed than regular eggs.  A suggestion for the financial minded: Buy 2 packs, one regular pack, one organic pack, and use 1 of each for breakfast.  Another suggestion:  Use an Egg Slicer on Hardboiled eggs for convenient eating, and wonderful salad presentations.

Well there you have it, myths twisted in a knot.  Take your vitamins, eat your eggs, and drink your milk and you will grow to be strong and healthy!

Workout of the Week
The Brick of Death by Sue Rodgers in MCT Triathlon's Workout Website Wiki

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MCT Triathlon's Health and Wellness Summer Reading Series

The Health and Wellness 

Summer Reading Series!

It has begun!  The MCT Triathlon Summer Reading Series.  Tune in every Wednesday for a new Article chock full of Podcasts, Videos, and Tips on Health and Wellness and Athletic Performance.  These articles will not only be written for those "crazy" triathletes, but for athletes of all kinds, even if you are just looking to shed a few pounds.  So tune in for motivational ideas, awesome food recipes, and time saving tips. 

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The Nutritional Series

This series will take you through, YOU GUESSED IT, Nutrition!  Find yourself knee deep in healthy, nutritious, and tasty recipes.  This series will give you insight into how your body digests and uses nutrients and what could be missing from even the healthiest diets!   

• June 27th, 2012 - The "Mainstream" Disagreement - Dr. Oz's Eggs
• July 11th, 2012 - Lifestyle Shifts - Baby Steps

Submit your recipe to the MCT Triathlon Workout Website Wiki!

Saving Time& Money Series

This series will sew the hole back up in your pocket and save you the stress of getting that last strength training workout in before bed.  Find out which way is the most efficient way to train.  Find the secret to buying 3 pairs of Asics GEL-DS Trainer Shoes for only $150 And how to find the cheapest and most nutritional foods.

• July 4th, 2012 - Strength Workouts while Traveling
• August 15th, 2012 -  Shopping for Vitamins, Drinks, and Shoes

Endurance Performance Training

Find out how to perform at your best each time you race.  You will realize that a schedule is a very important aspect of training and should be taken seriously.  How should you balance peak training with excitement levels?  How can you use caffeine as a training resource?  What are the rules and regulations for USAT and the ITU?

• July 25th, 2012 - Effects of Caffeine in Training and Racing
• August 22nd, 2012 - Schedules and Plans - How to make it Customized!

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Recovery Series

With training comes an even more important aspect, recovery, and the ability to recover quickly.  Recovery allows an athlete to train harder, but recovery involves an athlete to train smarter.  Find out the easiest steps to recovery and how each one works the body.

• July 18th, 2012 - The Benefits of Stretching 
• + The 15 Minute Head to Toe Routine
• August 8th, 2012 - Lessons from the Chorus Geek
• + 15 Minutes to Increasing Lung Capacity

Form Training Series

Analyzing the Swim, T1, and all the way to run, find out how to save seconds and even minutes by working on your form.  What drills can be done?  What tips will push you to peak performance?  How can you pull yourself out of a training slump quickly and safely?

• August 1st, 2012 - Running Form, Why we do Drills (Part 1 of 2)
• August 29th, 2012 - Running Form, Why we do Drills (Part 2 of 2)

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Gawors is Published Internationally

Gawors was asked and published in a international triathlon review.  He wrote the article on How to overcome Mental Fatigue Safely.  An excerpt from the article is below:

Another option is to schedule easy, nonchalant workouts the first few days into the routine.  Get back to your roots and remember why you athletically train in the first place.  Enjoy the workout… and don’t fret for the past.  There may have been chaos the past couple of weeks, but you have started a new phase.
So to recap:
Awareness         – Become aware of your environment!
Reassessment   – Re-evaluate your goals and routine!
Exertion               – Get back into it and have fun!

 Read the Full Article at Beyond Transition

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What does a Triathlete eat after a Tempo Endurance Ride?

So what DOES a triathlete eat for Breakfast after a 2 Hour Tempo Endurance Ride? The Answer: Healthy Calories. That's all there is to it. Just pack healthy calories. After burning close to 2000 calories the body needs to repair itself through energy consumed from healthy (and as much as possible, unprocessed) foods.

Ingredients
5 Fluffy Eggs (Consists of 2 Full eggs and 3 additional egg whites)
2 Honey Wheat Double Fiber English Muffins, slightly buttered
8oz 1% Milk w/ (ever so slight dash) Ovaltine
1 Activia Yogurt
3/4 Cup of Old Fashioned Whole Grain Oatmeal WITH

• 1 Banana
• 6 Cut Strawberries
• 1/8 Cup Almonds (cupped hand)
  

Calories: ~1200

What they provide:


Fluffy Eggs: Eggs provide a great basis for protein. While most people are afraid to eat egg yolks because of the cholesterol, egg yolks are very nutritional for the somewhat active individual, and dedicated athletes can safely consume 10-14 egg yolks per week (2 per day). Try MCT Triathlon's recipe for Fluffy Eggs.

Honey Wheat English Muffins: The English muffins, while a processed food, taste amazing after a long workout. The whole grains and extra fiber in the muffins provide extra nutritional value. Slight added butter won't hurt your health and will add to the meals experience. Tip: Put the eggs on the English Muffins. Some of the eggs will fall out but they can always be eaten later.

1% Milk: Milk contains a high amount of calcium that is not only great for the bones, but also provides efficiency for the nerves and cell structure. While indulging too much with Ovaltine is unhealthy, a small spoonful provides a really great taste of chocolate and has some vitamins and minerals in it itself.

Activia Yogurt: While Chobani Yogurt is the big thing now, Activia stills provides its benefits. It's cheaper than Chobani ($0.44 Compared with $1.00) and is thick, creamy, and delicious. While Chobani may have better health benefits and nutrition, Activia isn't bad when you're on a budget.

Whole Grain Oatmeal: Using Whole Grain (traditional) oats are usually more nutritious than instant oats. While they may carry the same nutritional "values," instant oats are usually pre-cooked and toasted which usually raises the Glycemic Index of foods. Also, it is thought that many other micro-nutrients are lost during processing that are vital for a truly healthy diet.

As for the banana, strawberries, and almonds. The fruit contains great anti-oxidants (as well as a great taste), while the almonds provide protein, and healthy fats. Again, go with "raw" almonds rather than toasted. The fats in toasted almonds can oxidize and produce damaging free radicals.

Well there you have it! A meal fit for a King, or in this case, a triathlete are a long 2 hour cycling workout. It's all about those healthy calories. Burn off the crap and watch out for the indulgent trap!

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Awesome Workout!

I'm Proud of this Workout! from the MCT Triathlon Training Blog

Hard Run and Swim Workout

The first hard workout day of the season. I was slightly dreading the run because it was one of the first frigid days of the winter. High of 23 and low of 5. But got out there anyway!

Workout 1 - VO2 Max Run
Distance: 60 Minutes

Part 1: Modified Mile Repeats from MCT Triathlon
Part 2: Quick Plyometric Session

Part 1: Mile Repeats

Distance:
50 Minutes

Workout:

• 10 Min Warmup
  
• 4xMile
  
• w/ 2 min moving rest
• 5:32
• 5:55 (Uphill and Against Wind)
  
• 5:12 (Downhill and With Wind)
  
• 5:34
• 8 Min Cooldown
  

Great For:
Typical VO2 Max Workout

Part 2: Quick Plyometric Workout

• High Knees
• Butt Kicks
• Grape Vine
• High Kicks
• Backward Run
• Kick Outs
• Egg Shells

With a few minute Cooldown

Recovery 1 - Stretching
The Quick Stretch - Distance: 15 minutes

Workout 2 - Warmup Endurance Swim - 4000yds

• 800 Choice
• 600 Free/Breast
• 400 Breast/Back
• 200 Fly/Free
• 400 Kick 4x(2x25 Sprints, 1x50 Steady)
• 200 Dolphin Kick Accelerations (8x25's)
• 6x200 @ IM Pace in 4:00
• 200 Cooldown

Recovery 2 - Massage
Self Massage w/ The Stick

Injury/Soreness Report:
Right knee is tweaked, most likely from the mile repeats. The outside tendon (side) of the knee. Feels tight and sore.

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