Eat To Win
This nutrition tip is courtesy of Sydney Jacobson, registered dietitian at Hy-Vee in Windsor Heights, IA.
Raising the Bar with Nutrition Bars
When training for a triathlon, nutritional bars are a great choice for on-the-go fuel. You can find many options at your local Hy-Vee, or you can make your own. You’re just a food processor away from your own healthy creation. Either way, make sure your bar is carbohydrate-based and full of nutrition.
For the store-bought variety, here are some tips:
- Watch out for sugar and saturated fat. Some bars have as much of these nutrients as a candy bar.
- If you’re a distance runner or triathlete, fiber- and protein-loaded bars can cause gastrointestinal distress compared to more carbohydrate-based bars.
- The number of ingredients is not an indicator of its healthfulness or performance-boosting ability.
- The definition of “all natural” is inconsistent on package labels and is a loosely used health claim.
- Look for bars that consist of simple ingredients. For example, Larabars typically contain only two to eight ingredients per, and you can pronounce every one of them.
If you’re making your own training bars:
- Keep the ingredient list simple, free of artificial ingredients, and with words you can pronounce.
- Add flax seed, wheat bran or chia seeds for added nutrition and heart-healthy Omega-3 fatty acids.
- Pick a healthy fat source, such as almonds, pistachios, walnuts, sunflower seeds, peanut butter etc.
- Satisfy your sweet tooth by adding dried fruit or dark chocolate.
- Make a different creation each time you whip up a batch.
1.5 cups rolled oats
1/2 cup chopped walnuts (or other nut)
1/2 cup dried fruit (raisins, cranberries, dates, figs, etc.)
1/4 cup seeds (sunflower, pumpkin, flax, sesame)
1 tsp. cinnamon
1 tsp. kosher salt
1.25 cups skim milk
1 tsp. vanilla
1/4 – 1/2 cup brown sugar for desired sweetness
1. Preheat oven to 350°
2. Mix dry ingredients.
3. Mix wet ingredients.
4. Pour wet into dry. Stir to combine.
5. Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment.
6. Bake for 40 minutes.
7. Cut into 9 squares.
Makes nine bars; each is approximately 170 calories, 3 grams fiber and 5 grams protein. Using a bar in training is the only way to tell if it will work for you.
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.
Matt Zepeda, head coach, Zoom Performance.
This is the time of year when the sun and heat can be the biggest obstacles to great training and racing. When the temperature rises, there are several things that you can do in terms of protection and preparation:
Drink often and early when training or racing. Dehydration in the heat will become your number one challenge. Water is not enough. As you sweat more, you will need to replace electrolytes, either through sport drinks or pill form. For a long run or bike workout, plan stops to replenish your fluids and yes, you also need to stay hydrated while swimming.
When you go out for your workout, choose the correct clothing. Lightweight clothing made of microfiber material will help you stay cool and wick away sweat. Most heat will be lost through the head, so wear a visor or light running hat. Take advantage of the longer days by completing your workouts in the morning or evening. Protect your exposed skin with sunscreen and your eyes with sunglasses anytime you are outside training or racing.
Always listen to your body about over-training, dehydration, sunstroke or other physical issues that can come with training in the heat.
At some point, you will have to race in heat, and you need to be ready. Train in the heat so your results do not suffer.
Start slowly. Do your aerobic intensities in the heat and do your speed work or higher intensity training indoors or during cooler times of the day. To physically adapt to heat racing, you will need to train in the heat for 10 days consistently. After that point, your body has made the necessary adjustments.
Be sure to practice your hydration and nutrition plan during your heat training. As the temperature rises, so will your fluid intake. More importantly, in longer races many athletes include solid foods into their nutritional plans. But when we race in heat, our bodies are working harder and it makes it more difficult to digest solid food. So always practice your hydration and nutritional plan in different environments.
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 at www.getzoomperformance.com.
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And You Are?
After finishing first in her age group at IronKids in Kansas City, Lanie Whitehill now has her sights set on a top five finish at the IronKids national championship in Des Moines on Sep. 1.
I am Lanie Whitehill, a nine-year-old from Lawrence, Kansas. I will be a 5th grader at Quail Run Elementary this fall, and I enjoy spending time with friends, playing soccer, and playing with my Shih Tzu, Gary.
My dad got me started in triathlons because he thought it would be something fun for me to try. I wasn’t so sure I could do it at first but after my first race I realized how much fun they are.
Getting 1st place in Kansas City this year was definitely my most memorable finish.
My pre-race meal must contain pasta. I love ravioli.
When I get older I want to do an IronMan.
Richard Phillips got into triathlon thanks to his childhood friend, John, who he competes with every year. In September Phillips will be racing in the Clydesdale division at the Hy-Vee Triathlon 5150 U.S. Age Group race which he qualified for after a top 15 finish at the St. Anthony’s Triathlon in April.
I am Richard G. Phillips, Jr., a 41-year-old from Philadelphia. I attended Yale University where I rowed and continued rowing at Cambridge where I went to graduate school. I hurt my back and was unable to do anything for years, but have now been involved in triathlons for about 10 years. Outside of training I run a logistics company, am chair of a school for children with developmental disabilities, and have started a new non-profit in Philadelphia that focuses on small scale social entrepreneurship.
My biggest competition is my friend John, we have competed against each other in everything since we were ten years old. He discovered triathlons, invited me to do one, and I was hooked. I’m pretty sure he challenged me because he thought he would crush me, which he did. Now we compete at least once a year for the most gaudy, obnoxious trophy I found on the internet - “The Studly Stallion Triathlon Challenge.” I’ve raced triathlons all over the world but my fiercest competition is still John at some local race, trash talking the whole way.
My pre-race meal must contain buffalo wings and beer. I’m a Clydesdale.
Taking first place in my age group a couple years ago in Philly was my most memorable finish. I was in the lead and I knew John was behind me but I wasn’t sure how far back, I saw him near the end of the race and sprinted the rest of the way hoping he didn’t have a late kick to close the gap. I beat him by a little bit, but I know if he wasn’t there neither of us would have placed in the top five.
|IN THIS ISSUE |
- Eat to Win
- Train Right
- And You Are?
|OLYMPIC UPDATE: |
The top finishers in the men’s and women’s triathlons at the London Olympics will receive invitations to compete in the 2012 Hy-Vee Triathlon. Here are the gold, silver and bronze medal winners from the races in London:
1. Nicola Spirig, SUI
2. Lisa Norden, SWE
3. Erin Densham
1. Alistair Brownlee, GBR
2. Javier Gomez, ESP
3. Jonathan Brownlee, GBR
Frequently Asked Questions
Q: How many volunteers does it take to put on the Hy-Vee Triathlon?
A: We need an estimated 1,500 to 1,700 volunteers to stage a world-class event like the Hy-Vee Triathlon. Volunteers can sign up now for shifts starting Sunday, August 26th and running through Labor Day weekend. There are jobs for people of all ability levels – some involve physical work such as setting up barricades and fencing, others do not. Check out the Volunteer section of the website for job descriptions, and register early for the best selection of assignments and shifts.
Q: Is there an athlete shuttle?
A: Yes. The shuttle will run on Sunday from 10:00 a.m. - 4:00 p.m. from Gray's Lake to the State Capitol. Pick-up location will be on Des Moines St. (north of the finish line) and drop off location is the parking lot at Gray's Lake.
For more FAQs click here
Scheels All Sports will be serving as bicycle mechanic support as well as a receiving location for bike shipments and setup for the 2012 Hy-Vee Triathlon. Please be prepared to pick up your bike from the Scheels store located off of Jordan Creek Parkway before the event and return it to be re-shipped after the event. Through 8/15/12 Scheels will be offering a special price for shipping at $120. For any questions please contact:
Des Moines Scheels
101 Jordan Creek PKWY #4000
West Des Moines, IA 50266
Josh Wells, Assistant Store Leader
515.727.4065 or firstname.lastname@example.org