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

The words “coconut oil” might conjure up images of sun-bathed beaches and tropical suntans, but they also define a nutritious food that can enhance performance.

Once deemed a “sinful food,” coconut oil has earned a place in the cupboard of health conscious athletes due to changing perspectives on the type of saturated fat it contains.

Coconut oil is composed of medium-chain fatty acids, which the body can utilize immediately as energy. Coconut oil is thought to boost metabolism and help our bodies switch into fat burning mode. In other words, coconut oil is “the fat that burns fat.”

It might also help speed recovery, increase endurance, boost immunity, and help melt those extra pounds. Elite triathlete Marcela Miramontes (nutiva.com) includes coconut oil in her nutrition plan, and you can find coconut oil in your Hy-Vee HealthMarket.

Here’s a recipe:
Pepita-apple breakfast bars (serves 12)

• ½ cup Hy-Vee honey
• ¼ cup coconut oil
• ¼ cup organic creamy peanut butter
• 2 cups Hy-Vee rolled oats
• ¼ cup ground flax
• ¼ cup green pepitas or pumpkin seeds
• ¼ finely chopped Hy-Vee dried apples
• ½ tsp apple pie spice

Instructions:
Mix honey, coconut oil and peanut butter. In separate bowl, combine flax, pepitas, apples and spice. Combine mixtures and stir well. Spread onto a baking ban and refrigerate for two hours. Cut and serve while chilled.

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

Matt Zepeda, head coach, Zoom Performance

Three ways to be like a pro.

Very few of us are lucky enough to live the life of a professional triathlete. They get to spend their days training, racing with the best gear, traveling around to exotic locations, being the most fit athletes in the world, racing for money and maybe one day making the front of a Wheaties box.

But just because we can’t be professional triathletes doesn’t mean we can’t follow their lead when it comes to race preparation. Here are three ways to be like a pro:

1) Preparation: We all do the training, but there is much more to being ready on race day. Several things can make a difference. Have a race plan. This not only includes strategy but knowing the course. Make sure to read the athlete guide if available. And make sure your gear is in proper working order.

2) Recovery: A professional triathlete will tell you that recovery is a major key to racing at your best. Every athlete needs to include one day each week that is completely off, as well as other lighter intensity days mixed in with the hard or long-distance days. Each month should have a recovery week where intensity and time spent working out is cut back.

To recover after an intense workout, try a recovery drink, such as chocolate milk. Take an ice bath and/or use recovery compression tights. Proper sleep is also important. An athlete should shoot for 8 to 10 hours per night.

3) Nutrition: The key is to be properly hydrated going into race day. An athlete should aim for half of his or her body weight in ounces of water daily (You weigh 160 pounds; drink 80 ounces of water) and 16 to 24 ounces per hour during workouts. You also want a balanced diet on a daily basis. This would include 60 percent complex, healthy carbohydrates, 20 percent lean proteins and 20 percent good fats. Also, have a nutrition plan for race day. Know what will be served on the race course and practice with it in advance.

Until next time: Reach the Next Level!
Coach Matt

Matt Zepeda is a USAT and USAC certified coach. Zoom Performance is a professional endurance coaching company that works with athletes from beginner triathletes to Ironman World Championship athletes. Certified coaches provide customized programs along with metabolic testing, bike fit, one-on-one analysis, clinics, and sports nutrition programs to allow athletes to reach the next level. Find out more information at www.getzoomperformance.com.

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

Stew Bevis

Stew has participated in every Hy-Vee Triathlon, three as an individual and one on a relay team. The Ankeny native will handle the run portion this year on a team with his brother, Jeff (swim) and his wife’s uncle, Dave DeCarlo Jr. (bike).

I am an account executive at Access Publications in Des Moines.
When not training or racing I’m spending time with my wife, family and friends, watching sports or playing tennis, golf, softball or volleyball.
I got involved in triathlon four years ago at the inaugural Hy-Vee Triathlon. I fractured my wrist in a bike crash in the first mile of the ride but finished with my fastest triathlon time still to this day. I have participated in every Hy-Vee Triathlon since it began and have even completed an Ironman race in Wisconsin.
Outside of triathlon, I have been meeting with Hy-Vee dietitian, Kimberly Nanninga (Jordan Creek), to improve my eating habits. I have lost 22 pounds in nine weeks. Before I had even started training hard, I was amazed at how the weight was just falling off.
My pre-race meal must contain pasta with red sauce.
My best event is the bike.
When I train, waking up in the morning is always a challenge, but when I do I have a great workout and feel great for the rest of the day.

IronKids Profile

Thomas Brelage, 10, Fishers Ind.

Thomas qualified for the Hy-Vee IronKids National Championship in West Des Moines on Sept. 17 with a second-place in his age group at the Lawrence, Kan., IronKids Triathlon.

Thomas is a very good student, who finished fourth grade with all As. He will attend Riverside Intermediate School this fall.
When not training or racing he’s enjoying Cub Scout activities or reading.
He got involved in triathlon four years ago. At last year’s IronKids in Carmel, IN, he finished first among nine year olds and even defeated the 10 and 11 year olds who finished the same distance.
Other things he likes to do include sports of any kind. Thomas has been involved in sports since age three. He has played soccer, baseball, basketball, football and competed in cross-country. His personal best for the mile is 5 minutes, 48 seconds, set last year.
His pre-race meal is usually a bagel or two, along with water and a sports drink.
His best event is the run. Swimming is his toughest.
When he trains, it’s during the morning on weekends and at night during the week.