Homemade Portable Nutrition: Hannah’s Favorites from “The Feed Zone”

This is a post about The Feed Zone: Portables (a cookbook about homemade nutrition for endurance athletes) by YoungTri Ambassador Hannah, a member of the UVM tri team!

You can read more info about & buy The Feed Zone here: The Feed Zone: Portables Biju Thomas & Allen Lim

You can ask any of my friends, I could talk for hours on end about nutrition… especially sports nutrition. (It must be a dietetics, nutrition, and food science major thing mixed with being a triathlete :P) When I stumbled upon “The Feed Zone: Portables” online, I bought it literally 20 seconds later and it was the best $13.72 I’ve spent in a long time! This cookbook is written by Allen Lim and Biju Thomas who are the physiologists and chefs for the USA Cycling Team.

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Image from “Feed Zone”

The pair currently works with many other professional endurance athletes.  They spend the first 60 pages of the book summarizing sports nutrition. They used the science to show why eating solid “real food” can be easier on your body to digest, which in turn would lead to better performance; opposed to the traditional bars and gels currently on the market. On average, there are about 18 ingredients per bar/gel you typically would eat. The portable food Biju and Allen make contain on average 6 real ingredients.

I’ve gone through and picked out a bunch of recipes that look DELICIOUS and I can’t wait to go home for spring break and spend some quality time in the kitchen producing foods that I know will fuel my fitness, especially on looonnnng bike rides, in the most efficient way possible.

Here are a couple of the recipes I’ve chosen from the cookbook — check out the book for others (like Denver RIce Cakes, Beet Juice Waffle Sandwiches, & more)!

Raspberry & Mint Rice Cakes

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Image from “Feed Zone”

3 cups uncooked sticky rice, 4 ½ cups water, ½ cup cane sugar, 3 tablespoons of lemon juice, 1 pint fresh raspberries, 2 tablespoons fresh mint leaves minced. Combine rice, water, and a dash of salt in a rice cooker and let cook. When the rice is finished cooking, transfer it to a large bowl and add sugar and lemon juice. Mix thoroughly. Spread half of the rice mixture onto a 9”x12” baking pan, using a rice paddle to gently press the rice into the pan. Top with berries and sprinkle minced leaves evenly. Finish by gently layering remaining rice over the top of the berries and mint. Let set up a few minutes, then cut into squares and wrap.

Scallion Pancakes

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Image from “Feed Zone”

1 cup flour, ½ teaspoon salt, 4 chopped scallions or green onions, ½ cup boiling water, 1 tablespoon sesame oil. Combine the flour, salt, and scallions in a medium bowl and stir together. Pour the boiling water over the dry mixture. Quickly stir it with a wooden spoon. Once the dough begins to hold together, work it with your hands until all of the flour is incorporated. Shape the dough into a large ball. On a lightly floured surface, roll the dough into a circle about 1/8 inch thick, similar to a tortilla. Brush a sauté pan with sesame oil and bring to medium-high heat. Fry the cancake on the griddle until golden brown on both sides, about 3 minutes per side.

I highly recommend this book to anybody serious about their athletics! If you aren’t properly fueling your body, you won’t be able to perform at your optimal ability level.

Tri Hard AND EAT HEALTHY!

Hannah

 

 

Finding Time to Train in the Middle of Midterms

Midterms.

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Ugh.

As a college student, these exams are terrible because 1. Unlike finals, you have to study for midterms on top of keeping up with your regular schoolwork 2. All your midterms happen to fall within one particular week and 3. It’s impossible to find time to train!

All I can think about is absorption vs. variable cost allocation, “the process a consumer partakes in when considering which product to buy,” and linear programming. It’s hard for me to make time to work out when I’m already scrambling to find time to sleep.

Thankfully, I discovered a remedy to this issue! Immediately after your test, your brain is slightly fried and you’re not really in the mood to get into “study mode” again for the next exam. This is the perfect time to hit the gym (or the pavement). This gives you some time to regroup while fitting some cardio in as well. After sweating, followed by a shower and some food, you will be ready (hopefully) to tackle the next subject.

Good luck to all our YoungTri college students in the middle of midterms and our member who are just super busy! Spring break is looming in the horizon.

-Kaitlin

#YoungTri: Favorite Member Photos This Week

Some of our favorite #youngtri pictures this week…

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YoungTri Ambassador Jessica at Tufts after swimming with the MIT Tri Team!

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Tara submitted this picture on Instagram of her daughter – so cute! Future triathlete 🙂

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Ambassador Zoey from Washington’s post mini-triathlon reward this week!

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Ambassador Brittany from NJ’s warm outside Sunday ride! Mid 50s in New Jersey in February!

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Ambassador Kasey from TX waking himself up with a sunny morning run!

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David submitted this – so funny (and accurate)

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Ambassador Liv from NJ after reading & riding for an hour! Got a good bit of studying and working out in – wahoo!

Submit your photos by using #youngtri on Instagram! (or email info@youngtri.com)

 

Post-Workout Walks & Sights

One of my favorite part about training in Cambridge are the walks back from outside runs or the gym. I always come across some beautiful sights.

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Sunsets, people playing frisbee in the snow, windy trails and running paths filled with rosy-cheeked runners. 🙂

20140225-183003.jpgI like to take a moment after some of my workouts (unless I’m rushing to class) to either take a new path home or take an extra moment to look around. You’d be surprised – there are some simple but amazing things on post-workout walks. 🙂

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Have you recently come across anything that caught your eye on an outdoor workout or post-workout walk?

Tri Hard,
Caity

Snow Doesn’t Stop UVM Tri!

YoungTri Ambassador Hannah, a member of the the UVM Tri Team, shared these awesome pictures with us from her team’s week of spring training.

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Ice on Lake Champlain? Let’s go for an open water swim!

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Rockin’ the unis in the snow!

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BRRRRR!

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Sunny day for a bike ride along the lake!

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Practicing transitions! Haha

The snow definitely doesn’t stop UVM Tri! Love it!

Send us your pictures from spring training! Tweet at us @theYoungTri or email info@youngtri.com!

…And The Spring Triathlon Season Begins!

This morning, the Harvard Triathlon Team had our first practice of the spring season! It was almost 50 degrees (IN FEBRUARY IN BOSTON) so it was a perfect day for an outside run.

We split into a few pace groups, and each group did about 5-6 miles. It was a ton of fun! We had a team brunch afterwards in one of the dining halls.

We’ll be featuring some pictures from spring practices and events of other collegiate triathlon teams over the next few weeks, so stay tuned! Send us yours if you are a part of a collegiate club! Tweet at us @theYoungTri or email info@youngtri.com.

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Some of today’s group!

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Beautiful scenery on the run 🙂 Love the Charles!

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Crystal and I ran together most of the time!

Nothing better than spring triathlon training. 🙂

Tri Hard,

Caity

First Spring Harvard Tri Practice Tomorrow!

 

Getting excited for the spring triathlon season – the Harvard tri team’s first practice is tomorrow at 10:30 AM!

 

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Team selfie 🙂

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If you’re on a collegiate team, we want to see pictures from your spring practices! Tweet us @theYoungTri or email info@youngtri.com!

To learn more about the Harvard Tri Team: Facebook | Twitter | Website

Tri Hard,

Caity

Snow to Sun: Less than a Month Until Spring!

Ahh! As of today, there’s officially less than one month’s time separating us from spring! Counting down the days until March 20th 🙂

Spring races, outdoor runs, no more snow…

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So. Much. Snow.

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The sun finally peeked out yesterday! Signs of spring 🙂

What are your favorite parts about spring training? Let us know! Tweet at us (@theYoungTri) or send us an email (info@youngtri.com), and we may feature you on the blog!

We have lots of exciting things coming up this spring for YoungTri as well… for starters, check out the Spring 2014 Ambassador Program!

Can’t wait for sun & no more snow! Less. Than. A. Month.

Tri Hard,

Caity

 

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What to Eat Before a Long Workout

When the miles in my training plan started to get into the double digits, I was scared I wasn’t going to have enough energy on my runs. I purposely ate big dinners full of carbs so that I would have enough energy for two hours of running.

Well, this backfired on me and I didn’t feel that great while running, plus I felt awful after completing each run. One day after running 13 miles I even managed to catch a fever.

I knew this was probably related to my nutrition, so I did a little research and even called my dad, who’s a triathlete as well, to see what I was doing wrong.

Everyone knows that it’s good to carb-up before a big workout or race, but what exactly does this mean?

According to my research, this does NOT mean to eat a huge dinner the night before. In fact, it means to eat a normal sized meal but to make sure you are not too full. Around 65% of your calories should come from carbs, which you can get from pasta, bread, rice, potatoes, fruit, and vegetables. Protein is good to have in your meal as well.

On the day of your long workout, the food you should be eating varies depending on the amount of time you have to let the food digest.

3-4 hours before:

-fruit

-bread

-toast with peanut butter

-energy bar

-yogurt

-water

 2-3 hours before:

-fruit

-bread

-yogurt

-water

1 hour before:

-fruit

-energy gels

-sports drink

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GUs are great for fueling

Next Thursday I’ll discuss what to eat during your long workout!

Have a good day of training 🙂

-Kaitlin

 

source:

http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm

http://www.webmd.com/diet/features/what-eat-before-during-after-exercise

Getting Into the Zone

This is a post from YoungTri Contributor Patrick LaBrode. Patrick is a Sophomore on the University of Texas at Austin Swim Team.

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In the Zone at UT!

Being an endurance athlete is the furthest thing from easy! We (triathletes, distance runners/swimmers, and cyclists) have to spend many long and grueling hours training a week for a race that could 1 hour to 12+ hours. Although endurance training seems impossible, once you “get in the zone” you can feel like you never want to stop!

I myself am a distance swimmer (swimming the 1650, 1000 and 500) and I have competed in many triathlons. So many of my friends and family members ask me “how do you do it?”

They are stunned when I tell them I swam 9,000+ yards (around 5 miles) in one practice. And the only response I have is that “I get in my zone and just go.” Getting in the zone is something hard to explain to people outside of the “endurance sports world”. All of the sprinters on my team say if they were given a long-distance set, they’d get extremely bored and tired and give up. But what is different about us endurance athletes is the ability to get into that distance “zone”.

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Getting into my zone consists of me catching the right stroke rhythm. When this happens, my stroke seems in sync with my breath and my kick. I feel the pull of the water with every stroke and my stroke feels strong and relaxed. As my strokes begins to get in the right rhythm, I also might sing a song in my head that fits the speed/rhythm I want to achieve in my workout. Once everything is together, you feel it, and then you just keep going until the end of the workout or set.

As I’m in my zone, I also like to focus on what’s ahead of me. Is there a turn coming up? How long have I gone? What is my pace? All of these questions help yourself stay focused on the present workout and keep your mind from wondering.

So, next time you’re headed out to the track, road, pool treadmill, trainer, etc. try to think about your body and mind getting into the zone to maintain consistency and keep focused. It’s a great habit/tactic that distance athletes have, so use it!

-Patrick