Eat To Win
Lynn Swinger, triathlete/registered dietitian, Windsor Heights Hy-Vee

Go nuts

We all know nuts taste good and are generally nutritious, but do they have specific health benefits for triathlete?
Unsaturated fats — are the heart-healthy kinds of fat because they do not contribute to plaque build-up in the arteries and they help reduce inflammation for better joint movement, less muscle soreness and faster recovery.
Fiber — contributes to the feeling of fullness.  
Antioxidants — phytochemicals that can protect our bodies at the cellular level from free radicals, which are a natural byproduct of exercise.
Plant Sterols — compounds that reduce the level of undesirable LDL cholesterol.
Density — the amount that will fit in the palm of your hand provides 160 to 200 calories and is packed with vitamins and minerals.  
Bottom line: Eating nuts as part of a healthy balanced diet can be good for your heart and body.  Small in size, they pack a big nutritional punch wand make a great topping for desserts, muffins, oatmeal, salad, meats or yogurt.  Try mixing nuts with dried fruit and whole grain cereal for a snack.

Lynn Swinger represents the Windsor Heights Hy-Vee as a registered dietitian and member of the American Dietetic Association. The information is not intended as medical advice. Please consult a medical professional for individual advice. 

Train Right
Tips on getting the most from your workouts, compiled by the hyveetriathlon.com staff

Weighty issue

Triathletes and trainers are mixed on the benefits of extensive weight-training in preparation for an event.
Patrick O’Connor, a Georgia exercise scientist and marathoner, points out that comprehensive weight-lifting studies are few, and each has examined a different regimen or group of subjects — trained athletes, sedentary people, recreational athletes – so it is difficult to draw definitive conclusions.
Some athletes continue, or even ramp up, their lifting regimens in the months before an event. O’Connor, on the other hand, says he stops lifting weights as he begins preparation for a marathon.
Professional triathlete Jeff Paul, 30, of Le Claire, Ia., doesn’t let the lack of consensus sway him.
The former collegiate distance runner monitors the website slowtwitch.com to glean triathlon training tips, and “most of what I read is very negative on the benefits of weight training for triathletes.”
But Paul, who earned professional status with his finish at a half-Ironman in Texas in 2009, says he incorporates vigorous weight training into all his pre-event workouts.
“Most of the opposition to weight lifting comes from people who say triathletes are better spending the extra time running, swimming, or biking. They say that the movements in weight lifting are not the same as the movements in swimming, biking, or running, thus it is a waste of time,” he said. “It is my belief that by weight-training, I am building my maximum power output, especially for swimming and biking. I believe that as I get stronger I am able to produce more watts on the bike per pound of body weight. More power equals more speed.”

Clive Y Earns Tri Training Status
Matt Zepeda, head coach, Zoom Performance

Colorado Springs, CO. — The YMCA Healthy Living Center in Clive, Ia., has met the requirements to be named the nation's sixth USA Triathlon Certified Training Center.
"We are excited to have added the YMCA Healthy Living Center to our line-up of certified training centers,” says Angie Murphy, USA Triathlon’s coaching specialty manager. “This facility will offer our members, coaches and athletes state-of-the-art equipment, performance testing and access to USA Triathlon certified coaches.”
The center includes a full performance lab utilizing New Leaf Metabolic testing and the ability to perform resting metabolic rate tests and Vo2 max testing via run or bike. Lactate threshold testing is available using Lactate Pro equipment.
Athletes have access to a 25-yard dedicated lap pool, as well as an exercise pool and therapy pool with underwater treadmill. The facility has also has a multi-level spin room, treadmills, strength training equipment and men's and women's specific hot tubs, steam rooms and saunas.
Services include sports nutrition consultation, bike fitting, video analysis, sports massage and physical therapy. USA Triathlon certified coaches are available to multisport athletes of all levels.
Zoom Performance and its coaches will offer USA Triathlon annual members and coaches a 20 percent discount on one-on-one services. The YMCA Healthy Living Center also will provide two free passes per USA Triathlon annual member on an annual basis.
"Along with our partner Zoom Performance, we are very excited to receive this certification and bring a new level of services to the triathlon community in the region," says Jeremy Dyvig, the center’s executive director.
Matt Zepeda, owner of Zoom Performance, said his company has “been serving triathletes with the highest quality of service for the past five years through customized training programs, testing, analysis and bike fits.”
"Through our partnership with the YMCA Healthy Living Center and its Certified Training Center designation, we are better equipped to help athletes reach their goals," he adds.

For more information about the YMCA Healthy Living Center, go to: ymcahealthylivingcenter.com.

And You Are?
A look at some of the athletes who will challenge themselves at the 2011 Hy-Vee Triathlon

Lucas Freed

I am 33 years old, from Winterset, Ia. I’ve been married three years and have an engineering degree from Iowa State University and an MBA from the University of Iowa.
When not training or racing I’m a strategy consultant for Wells Fargo.
I got involved in triathlon about two years ago.
Before I was a triathlete, I finished the Chicago Marathon with an injury five years ago, and then I started looking for another fitness challenge.
My pre-race meal must contain a banana and oatmeal.
My best event is the swim. I like to get out quick and hang on!
When I train, I like to get up before the sun. It’s quiet and gives me time to think about the goal, visualize the finish and push myself hard so I can enjoy race day. I'm training with a group from the Waukee YMCA, I find that training with a team is a huge advantage as opposed to doing it by myself. Offseason training is spent at the Y, where my wife teaches kettlebell classes.