Eat To Win
This nutrition tip is courtesy of Sydney Jacobson, registered dietitian at Hy-Vee in Windsor Heights, IA.
Stay Hydrated With Nature’s Sports Drink
Did you know that the human body is about 70 percent water? To replace fluid lost from sweat, athletes should drink at least one pint of water every 30 minutes during activity. Sports drinks contain the necessary electrolytes to replenish fluids during endurance activities, but the average exerciser might not need the added sugar and calories that often accompany these beverages.
Coconut water--the clear liquid inside young coconuts that is gradually replaced with coconut meat and air--is commonly known as "nature's beverage. It is a natural isotonic that helps replace fluids and salts lost during exercise and is loaded with key electrolytes. A single serving of coconut water provides as much potassium as a banana, with only 60 calories.
Coconut water can be found in juice-box cartons and comes in an array of flavors, such as peach-mango and pineapple. It is intended to be consumed immediately once it has been opened, or stored in the refrigerator for no more than a day.
Serves 3 (1 cup each)
All You Need:
- 4 cups cubed watermelon
- ½ cup coconut water
- 2 tablespoons Hy-Vee granulated sugar
- 1½ cups ice, divided
- 3 slices lime
All You Do:
- Place watermelon, coconut water and sugar in blender or food processor.
- Blend until smooth.
- Pour each serving over ½ cup ice and garnish with lime slice. If you prefer a smoother texture, strain before serving.
Per serving: 90 calories, 0 grams fat, 0 grams saturated fat, 0 mg cholesterol, 50 mg sodium, 23 grams carbohydrates, 1 gram fiber, 20 grams sugar, 2 grams protein.
Daily values: vitamin A, 25 percent; vitamin C, 30 percent; calcium, 2 percent; iron, 4 percent.
Sydney Jacobson earned a dietetics degree from Iowa State University and is a member of the Academy of Nutrition and Dietetics. She is also a marathoner with an interest in sport nutrition. Contact her at email@example.com This information is not intended as medical advice. See a medical professional for individual consultation.
Tom Mertz, USA Triathlon Level 1 coach, USA Cycling Level 3 coach, Past president Des Moines Triathlon Club, Member – USAT Midwest Region Council
Identify Your Weakness
The typical age-grouper isn't strong in all three disciplines of a triathlon. While many athletes choose to train their strengths, a well-rounded triathlete must train his or her weaknesses.
So where is your weakness?
Take a look at your race splits. Is there one leg that consistently lowers your finish? It’s often possible to devote one extra workout per week to your weakness. Or focus one week out of each training cycle on that weakness.
If the swim is your weakness, don't just add another long swim workout. All you will do is become a very fit, slow swimmer. Your focus should be improved technique and efficiency. That might mean a workout focused on drill sets to improve your body position or catch.
For the run, you might include drills to work on mechanics or foot turnover. Spending time on technique and efficiency will make it easier to become faster. After a few weeks of technique workouts, you can return to higher intensity workouts with a speed focus.
If the bike is your weakness, get your bike fit checked. Unlike the swim and run, most gains on the bike will come from extra time in the saddle, and not just in zone 2. Include hard intervals and work toward increased power and speed.
No matter your weakness, a coach can be a great asset. The coaches of Zoom Performance are ready to help you reach your next level.
Zoom Performance is a professional endurance coaching company that is devoted to ensuring your experience exceeds expectations. The Zoom Performance team of coaches is committed to providing the knowledge and support athletes need to be successful. Our USAT-certified coaches provide customized programs along with metabolic testing, bike fitting, one-on-one analysis, clinics, camps, as well as sports nutrition programs. From beginners to elites, Zoom Performance coaches specialize in getting you to Reach the Next Level! Find out more information at www.getzoomperformance.com.
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And You Are?
Swimming? A little. Biking? Nah. Running? Not a big fan.
Aspiring doctor Mark Chandler didn’t seem like a candidate for the triathlon. But he tried, and he found out he’s pretty fast.
I am a 26-year-old medical student from Durham, N.C., studying at the University of Miami School of Medicine.
When not training or racing, I like to read and play with our two cats.
I got involved in triathlon four years ago.
Before I was a triathlete, in high school I played soccer and lacrosse (state champs in '02 and '03). I rowed throughout college. I was looking to stay involved in competitive sports and had heard about triathlon and how difficult it was. I thought I would like to give it a try. I swam a little when I was younger on a kid's rec team, but I quit once they started to make us do flip turns and hold our breath while we swam. I had a mountain bike when I was younger, but never really did more than bike around the neighborhood. As far as running, I had run as training for other sports and did one semester of junior varsity cross country in high school, but I never really cared for it much.
My most memorable finish was when I signed up for a sprint race in the summer of 2004. I ended up second in the novice division. Encouraged, I signed up for a half-Ironman. That race was brutal. It was hot and hilly and looking back, I was wildly under-trained. I came to the turnaround point to start the second run lap and, although it was clearly marked and had several volunteers directing traffic, went the wrong way toward the finish. It was only once everyone started to cheer that I realized I went the wrong direction and went back to start the second lap. I was forced to walk the aid stations on my second lap just to keep fluids in. This was the one that I pushed the furthest past where I thought my limits were and this is where I fell in love with racing triathlon. Once the pain subsided a little, I was already looking for the next race to sign up for.
When it comes to training, I've started to appreciate the morning workouts more and more. In Florida, it gets very hot during the day, so morning workouts tend to be much cooler and you can avoid the afternoon showers during the summer. Finding time to train during medical school is always very tough, but often a good workout can set up for a good day, or an afternoon workout can really relieve the stress of a bad day. I would not be able to manage medical school and triathlon without the support of my amazing wife, Lauren, who also races.
At Hy-Vee, I'd love to believe that I have a legitimate shot at winning the Mini Cooper, but I think that is out of my reach for this year. I finished top 10 at St. Anthony's and I would love to go top 10 at Hy-Vee as well. I think I might even have a shot at top five, which would be great. I can't wait to come race, and I'm excited to see how it goes.