Category Archive: News

Keep Your Fueling On Track During the Off-Season

By Brooke Schohl, MS, RD, METS II

Cold weather is here, the holidays are upon us and triathlon season is on hiatus. So, what does this mean for your fuel plan? Don’t fret – you can still eat well and enjoy holiday favorites! The following fueling strategies will help you remain fit and feeling great during the off-season:

SCALE BACK A LITTLE

If your fall “A” race was a longer course race, like an Ironman or Half Ironman, you bumped up calories significantly to fuel your workouts and aid in recovery. Now that the workouts have dropped off, you can decrease calories as well. Be careful not to cut back too much, your metabolism is still revved up and you are probably still active and burning calories. Maybe try eliminating one daily snack, or that second serving at dinner.

STAY ACTIVE

Let’s be honest here, cold weather makes most of us want to be inside by the fireplace; snuggled up under blankets with eggnog. But don’t forget to keep that body moving with some great cross training – hiking, trail running, snowshoeing, skiing/snowboarding, etc., depending on where you are in the country. It’ll keep extra pounds at bay, as well as make your transition back into training next year that much more enjoyable.

ENJOY FAVORITE HOLIDAY FOODS

You’ve worked hard all year. Don’t be afraid to indulge in some of your favorite treats this season. This means a serving of mashed potatoes, or 1-2 Christmas cookies. This doesn’t mean an entire pie followed by a fruitcake. Moderation, as always, is the key.

EAT BALANCED

Because so many of our food choices are blood sugar-spiking carbs, make a conscious effort to include protein and fat with all the carbs. This goes for snacks, meals, even desserts.

Examples:
Snack – pair that banana or apple with nut butter to add quality fat and a little protein
Meals- add avocado and black beans to scrambled eggs, or spinach and a sweet potato to a grilled salmon filet
Desserts – include some nuts with high-carb (and high sugar) treats to negate the blood sugar spike.   And consume these sparingly.

TRY HEALTHIER TAKES ON OLD FAVORITES

Instead of traditional mashed potatoes, give cauliflower-mashed potatoes a try. Will people notice? And maybe instead of loading on more carb-y chips and crackers as dip vehicles, give raw veggies a try. There are lots of so delicious substitutions that can be made that are as good (if not better) than the original.  And if some items just aren’t as good with substitutions, go ahead and splurge. But again, moderate the amount you consume so you feel satisfied, not guilty after the fact.

 In Summary

Off-season and the holidays are a time to kick back, relax, and gain 15 pounds. NO WAY! They are a time to refresh and rejuvenate for the upcoming season, while spending quality time with family and friends. Enjoy the food and drink, just keep it within reason. It’ll make getting back into the old routine come spring time that much easier.   Wishing everyone the happiest of holidays!

Brooke Schohl, MS, RD, CSSD, METS II is a Sports Dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, fat-burning fueling plans for her clients. If you need help preparing for that “A” race, Brooke is your girl. For more information on services and offerings, visit her website at www.fueltothefinish.com.

Registration Now Open for the 2017 Life Time Tri Series

We invite you to join us as we #CommitToTri in 2017!

Each event features an International distance course, which consists of a 1.5-kilometer swim, a 40-kilometer bike and a 10-kilometer run (distances may vary slightly by location). Select events also offer Sprint, SuperSprint and Kids Triathlon courses of shorter, varying distances.

2017 Life Time Tri Series Race Schedule

Event

Date

Register

Life Time Tri South Beach

April 2, 2017

Register Now

Life Time Tri Marquee

April 9, 2017

Register Now

Life Time Tri CapTex

May 29, 2017

Register Now

Life Time Tri Minneapolis

July 8, 2017

Register Now

New York City Triathlon

July 16, 2017

Register Now

Transamerica Chicago Triathlon

August 27, 2017

Register Now

Mack Cycle Escape to Miami Triathlon

September 24, 2017

Register Now

 

To register or learn more about any of the 2017 Life Time Tri events, visit www.LifeTimeTri.com. Stay updated with the latest information by following @LifeTimeTri on Twitter and the Life Time Tri Facebook page.

Live Like a Local: Things to Do in Miami

In just a few days, triathletes will be taking over Margaret Pace Park for our annual Escape to Miami Triathlon. Beginning at Escape Island where athletes leap into Biscayne Bay and swim their hearts out towards the shoreline, this event makes for a memorable race day. If you want to make your time in Miami even more special, check out our list of hotspots to hit up for the ultimate racecation!

THE MUST-STOP COFFEE SHOP.

Panther Coffee is located in the hip and funky Wynwood district, close to our race site. As a Miami-based specialty roaster, retailer and wholesaler, they specialize in the small-batch roasting of coffee beans and crafting of deliciously caffeinated beverages. You can also check out local musicians playing in their space, as well as attend their public cupping events where coffee educators prepare delicious roasts while sharing industry coffee knowledge!

 

QUICK, RELIABLY HEALTHY EATS.

Look no further than Grown, a new restaurant that has a fresh, organic take on fast food. With their motto being “real food, cooked slow, for fast people,” their main focus is providing nutritious, convenient and affordable food. Grab a smoothie or cold-pressed juice to start your morning off right. We also recommend building your own bowl, where you choose your protein, vegetables, grains and sauce for a healthy and filling lunch or dinner.

Live Like a Local in Miami

BEST POST-RACE CELEBRATION SPOT.

After swimming, biking and running your way through Miami, you deserve to treat yo’ self. And whether you want to indulge in something delicious, unique or classically Miami, there are endless options that surround you. If you’re looking to kick back with your friends and family post-race, we recommend The Butcher Shop Beer Garden as a place to post up. Order their chicken fried steak or a classic burger featuring organic and quality meat, paired with a Miami Pale Ale from Biscayne Bay Brewing Company.

If seafood is what you’re craving, the oysters from Monty’s Raw Bar are a must have. With two convenient locations in South Beach and Coconut Grove, you’ll enjoy some of the most delicious and quality seafood South Florida has to offer.

Finally, you can’t leave Miami without trying some Cuban food. Dubbed “The World’s Most Famous Cuban Restaurant,” Versailles it opened it’s doors in 1971 and has been a Miami institution ever since. With weekly specials featuring classic Cuban dishes like “Vaca Frita de Pollo” and “Pulpeta,” you’ll leave feeling like you’ve been to the island itself.

 

SNEAK IN A WORKOUT.

The pathway around Brickell Key is the perfect one-mile waterfront loop. Whether you’re looking to get a jog or bike ride in, or simply want a scenic stroll, this is the the perfect spot. It also features a nice grassy area for circuit training, sprints or ab work, and is frequented by local celebrity trainers like Julie Wiesman.

 

YOUR LOCAL TRI SHOP.

For your last minute race-day needs, Mack Cycle and Fitness is without a doubt the top spot. Located off Sunset Drive, you will find everything from triathlon apparel and accessories to a variety of bikes, helmets and more. This year, the Mack Cycle experts will be bringing their mechanical skills to our event, so keep an eye out throughout the race site if your bike needs some tuning up!

 

With one of the most epic courses featured in the sport, Escape to Miami is South Florida’s premier triathlon event. We wish all of our athletes the best of luck, and thank National Sponsorship Account Coordinator and former Miami resident Sean Sweeny for helping us put together this ultimate list!

Women For Tri Announces Fall 2016 Triathlon Club Grant and Collegiate Scholarship Recipients

Women For Tri 2016 Triathlon Club Grant Program

The Triathlon Club Grant Program was established to support local triathlon clubs as they develop programming and activities to increase female participation in triathlon. Twenty-four clubs received grants during the first funding cycle in 2016, hosting all-female swim clinics, bike clinics, educational programs and more.

In its second funding cycle, Women for Tri awarded fourteen grants with an average grant of $2,500 per club. Five clubs were awarded grants for a second round to continue the outstanding efforts they achieved in the first half of 2016. Participating clubs will utilize funds to provide specific training for women triathletes with a focus on removing barriers to participation; educational programs for women triathletes; and networking and social gatherings with a focus on recruiting and engaging women to participate in triathlon. Below is the full list of TriClub Grant Recipients.

Women For Tri 2016 Triathlon Club Grant Program

Women For Tri Fall 2016 Collegiate Scholarship Program

The Collegiate Scholarship program is designed to assist female collegiate triathletes as they develop within the sport. For the 2016 fall semester, Women For Tri awarded five $5,000 grants to full-time undergraduate or graduate students who are active members of their respective collegiate triathlon team. Awardees were chosen based on their commitment to sport, leadership, and triathlon potential and ability. The scholarships will be utilized by the student athletes to purchase gear, books for coursework, hire a private coach, and/or offset tuition or school fees. The fall 2016 awardees are:

Women For Tri Fall 2016 Collegiate Scholarship Program

Throughout the spring of 2016, Women For Tri has raised funds for these programs through merchandise sales, board member fundraising, IRONMAN World Championship slot fundraising, and financial matches from the IRONMAN Foundation and Life Time. In total, more than $200,000 has been raised to support programs which are focused on bringing women into the sport of triathlon.

To continue funding for these grants and scholarships, exclusive Women For Tri merchandise is available at IRONMANstore.com/women-for-tri, with 100% of all net proceeds dedicated to funding these programs.

5-Ingredient Triathlon Nutrition: Quick and Easy Dinners

No recipe? No problem. Here are three solid options for winging tonight’s dinner – without wrecking your triathlon nutrition goals.

 

One-Pot Mediterranean Turkey

Ingredients

  1. Ground turkey (protein, fat)
  2. Kalamata olives (fat)
  3. Marinated artichoke hearts (fiber)
  4. Sautéed spinach (fiber)
  5. Feta cheese (fat, protein)

Prep

  1. Cook ground turkey in a large saucepan.
  2. Add spinach leaves to wilt.
  3. Remove from heat and stir in artichoke hearts, olives and feta. Boom!

 

Mexican Shrimp Bowl 

Ingredients

  1. Shrimp (protein)
  2. Cabbage (fiber)
  3. Black beans (fiber, protein)
  4. Guacamole (fat)
  5. Salsa (fiber)

Prep

  1. Cook shrimp.
  2. Add beans to warm.
  3. Toss all ingredients together in a bowl and enjoy!

 

Italian Edamame Pasta Bowl

Ingredients

  1. Edamame pasta (fiber, protein)
  2. Pesto (fat)
  3. Walnuts (fat, protein)
  4. Grated Parmesan (fat)
  5. Sautéed kale (fiber)

Prep

  1. Cook pasta, drain, and return to pot.
  2. Add kale to wilt (or sauté separately while pasta is cooking).
  3. Remove from heat and stir in pesto, walnuts and Parmesan cheese.

 

Dietitian’s Note

If you don’t have time to prepare every component of the meal from scratch, don’t fret. There are a lot of great store-bought sauces/dressings available. Just be sure to double-check all ingredient lists to make sure you are okay with everything in there. Also take advantage of pre-washed, pre-chopped vegetables that save a good amount time. It’s better to spend an extra buck and than to have no veggies at all!

 

Brooke Schohl, MS, RD, CSSD, METS Level II is a Registered Sports Dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is a competitive age-group triathlete and loves racing all distances, including IRONMAN. She develops customized Metabolic Efficiency Training (MET) fuel plans for her clients, and trains them to tap into the body’s abundant fat stores and become less reliant on dietary carbohydrates. Brooke and her husband, John, own Destination Kona Triathlon Store in south Scottsdale, Arizona. For more information on services and offerings, visit her website

The Best Late-Night Snack for Triathletes

Don’t think you’re special — most of us get the munchies when home at night. Work is done. You are sitting around the house after dinner and the sugar cravings come. “DESSERT!” your brain screams. You need it. You must have it. A little late-night snack is A-OK in my book — just be smart about what that is. A gallon of ice cream? Not smart. The following dessert? Very smart.

Try this:

  • 1 banana
  • 2 T nut butter
  • 1 T coconut shreds
  • 1 T cacao nibs

Mix together and enjoy, knowing that you’re satisfying your snacking urge with a nice balance of macronutrients and no refined sugar.

 

Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances, including three IRONMAN races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in South Scottsdale, Arizona. For more information on services and offerings, visit her website.

How to Get (Less Sugary) Calories on the Bike

A long bike ride requires hundreds and hundreds of sugar calories, right? WRONG! You do need carbohydrate for longer rides, but in general, proper triathlete nutrition on the bike means including some protein and/or fat as well.

Carbs alone spike blood sugar and cause fluctuations in energy. They are quickly metabolized and therefore not very filling. Protein and fat provide satiety and can be consumed with carbs to keep you feeling happy as you plug away at those miles.

Here are some good options:

  • Justin’s Nut Butter packets — try one with honey added for carbs
  • Fuel for Fire — fruit puree with 10 grams of whey protein
  • Quality bars with very few and very recognizable ingredients like RXBARs and Lara Bars
  • Coconut or pecan-rolled dates
  • UCAN — stabilizes blood sugar while providing carb replenishment

Train the body to utilize fat stores during training/racing instead of being a slave to dietary carb sources!

 

Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances, including three IRONMAN races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in South Scottsdale, Arizona. For more information on services and offerings, visit her website.

Live Like a Local: Things to Do in Austin

Traveling to Austin, Texas for our 2016 Life Time Tri CapTex? We’ve gathered a list of the best Austin triathlete hotspots so you can have your most memorable racecation yet.

The must-stop coffee shop. Juan Pelota Café, located inside of the famous Mellow Johnny’s Bike Shop is known for serving “high-fives and awesome coffee.” Here you’ll find every type of cyclist and triathlete, and it’s the perfect stop for pre- or post-ride caffeine.

Quick, reliably healthy eats. While eating at Whole Foods may be a no-brainer to some, Whole Foods Austin is a whole other experience — the company’s flagship store features every kind of healthy cuisine imaginable. Post up at the Bowie BBQ counter for some classic Texas barbecue, enjoy fresh seafood from their 5th Street Seafood menu, or even swing by their Tartinette Test Kitchen food truck to taste the latest and greatest in food trends and seasonal flavors!

Where to get outside. Austin is known for being an active city, which provides lots of options for those looking to head outdoors and work up a sweat. Hit the Parmer bike trails for a popular out-and-back ride featuring beautiful rolling hills, or go for a run around Zilker Park. If water sports are more your speed, try kayaking or SUP-ing down the Colorado River and Lady Bird Lake.

Your local tri shop. Austin Tri Cyclist is one of the country’s oldest and largest specialty bike shops that caters to the triathlete community. Here, you can count on the knowledgeable staff to help you find last-minute race gear, or swing by to talk shop and get great recommendations on where to ride!

It’s not too late to register for Life Time Tri CapTex! Join us on Memorial Day and kick off summer in the heart of Austin.

My Journey to Boulder Peak: Q&A with New Triathlete, Adam Ragsdale

Adam Ragsdale, longtime runner and Brand Manager for Athlinks (part of Life Time Fitness) is taking on a new challenge in 2016: Life Time Tri Boulder Peak presented by Voler on July 10. We sat down with him to discuss training, the triathlon community and how he manages to work full-time, raise a 2 ½-year-old and be a new triathlete.

Life Time Tri: What motivated you to take on a triathlon after participating in running events for years?
Adam Ragsdale: I’ve been a passionate runner for 10 years and have participated in a handful of half marathons, my first being the ING Georgia Half Marathon in Atlanta.

While training to do my first full marathon, I broke my foot on my second 20-mile training run, and coincidentally, my physical therapist strongly suggested cycling as a form of cross-training, which was my first entrance into the cycling world. This was about the same time I started working for Life Time Fitness, and was surrounded by a community of cyclists and triathletes that made the transition into sport appealing.

From there, I volunteered at the Life Time Tri Boulder Peak in 2015 and recognized that I was already regularly running and biking, so all I needed to do to take on a fun, new challenge was to incorporate swimming.

LTT: How do you fit in training while working full time and raising a 2 ½-year-old?
AR: First and foremost, I have a really supportive wife who appreciates my lowered stress levels that come with staying active and training throughout the week [laughs]. I’m also very lucky to work in an environment where fitting in personal fitness and training into your workday is not only accepted, but encouraged.

On top of that, I have a lot of access to things at the office like stationary bikes and treadmills, showers, which are a lifesaver after a long lunch run, and incredible trails to run and ride on right outside the doors.

Lastly, for the first time in my life I have become a real planner — each night I’m packing my meals and snacks for the next day, as well as my training clothes. Then all I have to do is wake up in the morning and head to the pool before work to get a swim workout in.

My goal is to do two swims, two bikes and two runs per week, yet of course there are times when you miss a workout. Just move on from it, if you can get two workouts in the next day, great; if not, it’s not the end of the world. And I’ve definitely been that dad who runs with the stroller and tows my son behind my bike on rides, which hopefully will prove to be a good training technique come race day.

LTT: Which discipline do you like the most?
AR: It’s a toss up between the swim and the bike right now because they’re both new to me and I can track my progress and see myself improving week to week.

That being said, I’ve fallen in love with the swim workouts. I’ve never swam before except for fun, and while I’ve always felt very comfortable in the water, I had never strapped on a pair of goggles and a swim cap until deciding to do a triathlon. I’ve found the process of starting my day off with a swim to be really meditative.

On the other hand, I’ve really been enjoying the bike, as I have a lot of friends and co-workers who ride, so it’s become a fun, group thing to do on the weekends that brings about a sense of community.

LTT: What’s your average swim workout?
AR: Honestly, I kind of make them up as I go along. This morning I started with a warm up of 200-300 meters of a freestyle swim, then did 8×250 meters with 30 seconds of rest in between. My goal is to work up to the endurance level required for the full 2,000 meter swim so, come race day, I won’t be surprised.

LTT: What surprised you in training for your first tri?
AR: I haven’t come across too many surprises, as I’m fortunate enough to work with and have friends who are all experienced triathletes, so I’ve had a lot of guidance along the way.

LTT: Do you have a goal for race day?
AR: Not yet. I will absolutely have a time goal come race day, even though that probably goes against people’s advice for a beginner triathlete. It’s not enough for me to just finish, in all honesty, so I’ll have a pretty specific time goal dialed in by the time race day hits. I may share it, I may not [smiles].

LTT: What general tips would you give to those interested in trying a tri?
AR: Some valuable advice that I haven’t fully taken on myself is to probably seek out some kind of professional coaching. I’ve been lucky in that I’ve been surrounded by friends/amateur coaches who have filled that space for me, but it’s not enough to try and take on this new training regime totally alone. I’ve been thinking pretty seriously about getting a swim coach to help me work on my mechanics before I develop bad habits.

Next, just go get in the pool or hop on a bike. Triathlon tends to have this incredibly intense reputation because of IRONMAN, but not all triathlons are that intimidating.

A sprint or Olympic distance tri is attainable, and it’s really, really empowering when you start to believe in yourself and see that you can actually do it. There really is so much information out there and the triathlon community as a whole is a really welcoming one.

I would also highly recommend doing the Indoor Triathlon Hour, which I did in January. It’s a huge confidence booster and a really reasonable amount of time. The 10-minute swim, 30-minute bike and 20-minute run sets you up really well to experience what the transition from sport to sport looks and feels like.

Lastly, seek out all the resources you can. Whether it’s through Life Time Tri training clinics, talking to different experienced coaches or friends or even researching online, you’ll be able to find the training path that works for you.

Learn more about Adam’s first tri, Life Time Tri Boulder Peak, and consider joining him! Individual and relay team options are available.

7 Ways to Eat More Mindfully

by Heidi Wachter

Strategies for learning how to eat with awareness.

Each of us makes more than 200 daily decisions about eating most of them unconsciously, according to behavior scientist Brian Wansink, PhD, director of the Cornell Food and Brand Lab and author of Mindless Eating and Slim By Design. Clueing in to these decisions can help make them work for you rather than against you. Increase your mindfulness factor with these strategies:

Snack wisely before shopping. Grab an apple or some veggies before grocery shopping. Wansink found that healthy noshing primes you to buy healthy: Study participants bought 25 percent more fruits and vegetables than those who didn’t eat such a snack beforehand.

Don’t supersize it. Keep smaller dishes — like appetizer plates and juice glasses — front and center in your cupboard. Researchers discovered that diners at a Chinese buffet piled 52 percent more food onto large plates and ate 45 percent more than those who used smaller ones.

Make healthy food visible. Wansink’s research found that people who wrapped healthy leftovers in plastic wrap were more likely to see them and eat them than those who used foil. On the flip side, people ate 2.2 more pieces of candy a day out of a clear bowl than an opaque one.

Keep a clean kitchen. In a Cornell study, people ate 44 percent more snacks in a cluttered kitchen than they did in a clean one. “If your environment is out of control, you may feel that you don’t need to be in control of your eating either,” says Wansink.

Put food away. Researchers discovered that women who kept a box of cereal on the counter weighed 20 pounds more, on average, than those who put it in the cupboard. Keeping food out of immediate sight and reach helps reduce temptation triggers.

Plate it up. Even if you just want a snack, put it on a plate: Plating food increases your awareness of portion size. “Dishing out a ration makes you see exactly how much you are eating,” Wansink explains.

Minimize distraction. People who dine while watching TV, reading, or working have a harder time keeping track of what they consume — and routinely eat more.

Distracted eating is a problem for two reasons: “First, you don’t pay attention to whether you’ve had 14 or 40 potato chips,” Wansink says. “Secondly, you often won’t stop eating until the end of the show, regardless of whether you’re full or not.”

Such eating patterns become mutually reinforcing, meaning it becomes hard to watch TV without eating, he explains.

Heidi Wachter is the staff writer at Experience Life. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com