Post-workout YOGA poses

by The Coaches on March 21, 2018

9 Post-Run Yoga Poses to Relieve Lower Back Pain
By Dana Meltzer Zepeda
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You’ve logged your miles for the day, so why is it that you feel worse than you did before you started? Despite the physical and spiritual benefits of running, there’s no denying that hitting your stride day after day can take a serious toll on your body.

“The ankles, knees, hips, calves, hamstrings and especially the low back, all take so much pounding,” says Matthew Reyes, a marathoner and yoga instructor in Santa Monica, Calif. “It’s the price we pay for the sport that we love, which is why adding yoga into the routine is so important.”

Incorporating a few Downward-Facing Dogs into your regular fitness regimen can help relieve chronic pain in no time. “I’ve run the LA Marathon five times,” says Reyes, who has earned rave reviews from celebrity fans like Reese Witherspoon and Jennifer Garner. “I was the least-injured member of my running group, which had everything to do with being the only yogi in the pack.”

Want to do the same to relieve lower back pain through yoga? These ten poses will get your core in tip-top shape. “I created this sequence to do after a run or even daily,” says Reyes. “It may not seem like much, but your back and body will thank you.”

Pictures of poses:

https://www.active.com/running/articles/9-post-run-yoga-poses-to-relieve-lower-back-pain?cmp=18N-PB2000-S20-T9-triathlon-AR5&eps=title_566709

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8 Core Exercises to improve your SWIM

by The Coaches on March 9, 2018

Please see this article fro Active along with videos to strengthen your core (specifically your swim core).

https://www.active.com/triathlon/articles/8-core-exercises-to-improve-your-swim?cmp=18N-PB2000-S20-T9-triathlon-AR3&eps=title_529102

Best,

The coaches

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Are You Eating Enough?

by The Coaches on January 25, 2018

NOVEMBER 13, 2017 BY LINDSAY ZEMBA LEIGH

The majority of triathletes and runners are always striving to be leaner and reach their fastest “race weight,” both within the season and in the off-season. It is absolutely true that the leaner you are, the faster you can run and bike—at least to a point. But eating too few calories can have the opposite effect athletes are shooting for.

Vanderburgh (2006), who created the Flyer Handicap scale, estimates that an athlete can run approximately 20 seconds per mile faster with every 10 pounds lost —and the athlete will see more time gained the further the running distance.

An athlete might also be able to push higher watts per kilogram on the bike, especially advantageous on those pesky hills, with a lower body weight. So, it’s no wonder triathletes and runners are striving to be leaner.

However, not having enough calories to support your training can increase body fat retention and muscle loss. When the body does not know when it will be fed again, it will start conserving energy. To do this, metabolism slows, fat preservation starts, and the body will start getting rid of calorie-demanding muscle tissue.

Fat, an energy dense source, will be the last thing the body wants to get rid of in a calorie-restricted state. This can cause an ugly cycle of restricting calories because of an athlete feeling overweight, then gaining weight because the athlete is not eating enough, then restricting calories more.

This can lead to the Relative Energy Deficit in Sports (RED-S), which can diminish performance, affect immunity along with menstrual function and bone health, and be tied to overtraining syndrome since the body cannot recover, while leading to long term health problems (Eberle, 2015).

Not eating enough is more common than you would probably guess, both among underweight athletes and overweight athletes. I’ve spent eight years working as a personal fitness trainer and nutrition coach, reviewing countless food logs, and the most common issue I found, especially among my female clients, has been not eating enough. Clients would often be well under 1,200 calories.

But these were general fitness clients, triathletes are much better at fueling their bodies, right? Well, not so much. Again, most common among females, I see athletes training 10 to 15 hours per week and barely hitting 1,200 calories per day. This is well below what your body needs just to sustain your everyday activities—let alone to fuel your training.

The general guideline for weight loss for female runners is 1,200 to 1,500 calories per day, and 1,500 to 1,800 calories per day for men, but these ranges are higher for triathletes who are averaging 12 to 15 hours of training per week ( and even more for IRONMAN athletes in the peak volume of their training cycle). Generally, a safe amount to lose is between .5-.75 lb per week.

Below is a sample day of a 130 lb female who completed a 90-minute workout in the morning, and is targeting a race weight of 125 lbs. The following diet would give her a calorie deficit of between 300 to 500 calories with her daily activities. This assumes she has a Resting Metabolic Rate (RMR) of about 1,350 calories and burned 700 calories in her workout.

Preworkout – Granola bar, Juice (~250 calories)
90 min workout
Breakfast – Oatmeal, handful of walnuts, banana (~350 calories)
Snack – Greek yogurt with cinnamon, berries, and chia seeds (~250 calories)
Lunch – Tuna and spinach on whole wheat bread with carrots and hummus on the side (~400 calories)
Snack – Apple with peanut butter (~300 calories)
Dinner – Chicken breast, sweet potato, broccoli (~400 calories)
Total = 1850 calories

If you are someone who is not sure they are eating enough, try logging your food for a week on Myfitnesspal or Livestrong/Myplate (both free), and see how many calories you are reaching each day.

I do not encourage logging food and calorie counting forever, which can become very tedious, but logging for a week or two can be a good check on total calories along with your breakdown of macronutrients (carbs, fats, and protein).

After you monitor your intake for a week or so, try using your body’s cues and start listening and respecting your body better. Your body is a wise machine and will let you know how much you need to eat—if you’re willing to listen.

Nutrition is the fourth discipline in triathlon, and if you are not getting it right, you will not be successful in executing the swim, bike and run both in training and on race day. You train too hard to ruin your training adaptations and race results with nutrition errors. Fuel that training so you can be your best and achieve those big dreams!

References:

Eberle, S. 2015. https://coachad.com/articles/relative-energy-deficiency-in-sports/ retrieved Oct 6, 2017.
Vanderburgh, P.M. and Laubach, L.L. Validation of a 5k Age and Weight Run Handicap Model. JEPonline 2006; 9(3):33-40.

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2018!!!

December 31, 2017

As many take this time to set goals for the new year…don’t forget to reflect back on the year we leave behind. As triathletes (and TYPE A athletes) we focus on goals, numbers, statistics, etc…I was thrilled to punch in my Training Peaks chart yesterday to see that I swam, biked and ran enough miles [...]

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Accountability in 2018 (Repeat of December 2016 post)

December 1, 2017

accountability [uh-koun-tuh-bil-i-tee] noun 1- the state of being accountable, liable, or answerable. As triathletes are often type A personalities or self starters, at times, they need accountability. That “accountability” can take many forms. For some, it can be performance in a race, for some it can be answering to a coach or training partners and [...]

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Season ending and recap

September 4, 2017

Happy Labor Day! The 2017 season is coming to a close and Start-tri athletes as well as training friends/partners had a great summer with a few more races to finish out the season. This summer brought numerous finishers at sprint triathlons, half-ironman and ironman races as well as the world championships in Penticton, British Columbia. [...]

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Start-tri Athlete of the Month August Spotlight:Mike Tropea

August 9, 2017

Mike just completed Ironman Lake Placid several weeks ago on a journey with a very good friend of his…Bernie Garruppo. What type of sports (if any) did you compete in during HS/College?: Soccer and Lacrosse in High School; Lacrosse in College When did you start in the sport of Triathlon? 2013 What attracted you to [...]

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Start-tri Athlete of the Month

July 12, 2017

Triathlete of the month of July spotlight: Pete Kavalus Pete is a long-time Start-tri athlete who has many great races at the 70.3 and 140.6 distances. This year he was awarded a 70.3 World Championships spot at California 70.3 and ended up on the podium at Raleigh 70.3. We are super proud of Pete’s drive [...]

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Spring Updates

May 29, 2017

Happy Memorial Day to everyone! Many of us think of this day as the unofficial start of summer, but I would ask you to pause to remember our veterans and those who have passed on… Many of us took advantage of this fine weekend to race in the some classic swim races. Stephanie Mitchell took [...]

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Here comes spring…

March 19, 2017

Believe it or not, SPRING does start tomorrow, March 20th. Spring does mean March weather though here in the Northeast. Which means temperature ranges of 21-66 degrees this week. That 66 degree day making us anxious/wanting MORE. Let these days motivate you! I am finishing up a USA Track and Field Coaching Clinic here @ [...]

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