Tri Treat: Quinoa & Kale “Burgers”!

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YT Ambassador Brittany made these “burgers” for a healthy & yummy post workout snack!

Thanks so much to YoungTri Ambassador Brittany for sharing this yummy recipe with us! She paired it with cauliflauer… yum! A great post-workout meal.

Here’s what you’ll need to make your own (makes 10 patties):

Cheese and egg are optional!

  • 2 ½ c cooked quinoa, cooled
  • 4 c kale, cleaned, deveined, chopped small
  • 3 large eggs, beaten
  • 1 tsp sea salt
  • ½ yellow onion, diced small
  • ½ c chives, chopped
  • ½ c Parmesan, grated
  • 2 cloves garlic, minced
  • ¾ c finely ground bread crumbs (use gluten free breadcrumbs to make this dish gluten free)
  • 2 Tbsp olive oil plus more for frying

Put it all together!

  1. Combine quinoa, eggs, Parmesan, chives and salt in medium mixing bowl.
  2. Heat 2 Tbsp olive oil in skillet on medium heat then sweat onions and garlic, approximately 3 minutes. Add kale to skillet and cook until kale is bright green and soft.
  3. Add kale mixture to quinoa mixture, then add breadcrumbs and stir to combine.
  4. Place clean skillet on medium heat and add enough oil to coat bottom of pan.
  5. Form patties using ½ c of quinoa mixture and place patties in skillet being careful not to splash hot oil or overcrowd the pan. Fry until golden brown on each side, approximately 5 minutes per side.
  6. Remove patties, drain on paper towel and serve.

Check out Cheryl Style for the original recipe and for an instructional cooking video!

Thanks again for sharing, Brittany! Yum!

Tri Hard,

Caity

 

 

“You’re ONE Workout Away From a Better Mood.”

I found this quote this week — and it COULD NOT be more accurate. Last week, I found myself super stressed and not in the best of moods in general. I was finding it quite difficult to get out the door and work out.

But, I began to realize as the week went on that as tough as it was to get back into a normal workout routine after being sick/injured, workouts are the best mood enhancers.

I noticed that I felt a lot happier and less stressed after each workout. Of course this feeling isn’t especially new, I just noticed its positive effects especially in my last few bikes and runs this week 🙂 .

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Truth.

Take a moment this week to use your workouts to channel all the stress and negative energy that has been bottling up inside of you. Let go and PUSH. Feel that endorphin release — and enjoy it.

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YoungTri Ambassador Luke killin’ it on the treadmill!

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YoungTri Ambassador Zoey all smiles after her indoor workout!

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Workout selfie – Harvard tri girls take the gym! Better moods as a result!

Do you find that training is a way to put you in a better mood?

Tri Hard,

Caity


Triathlon Business International: ActiveX Fun Fitness Challenge!

The Triathlon Business International Conference has been GREAT so far! This morning, at the crack of dawn, I headed up to the roof of the hotel for one of the four workout options (there were also swims, bikes, and runs) — the ActiveX Fitness Challenge.

Attendees were split into two groups, and we did an INTENSE and fun 30 minute circuit workout! It included planks, burpees, situps, squats, work with bands, jumping over a pole, and throwing 25 lb sand medicine balls down and squatting. I was sweating a ton by the end — haha.

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The group of TBI Attendees at the Active X Fun Fitness Challenge!

My friend Beth (I worked for her when I was a freshman in HS!!!) with HUUB did the workout too!

My friend Beth (I worked for her when I was a freshman in HS!!!) with HUUB did the workout too!

The views from the rooftop of the hotel were Spectacular — the sunrise was gorgeous and Los Angeles was visible nearby.

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AMAZING Sunrise after the workout!

after the workout!

after the workout!

Do you enjoy circuit workouts?!

Tri Hard,

Caity

 

 

 

Speed, Setbacks, and More: Jacob’s Top Four Tri Tips

Here are some tips from YoungTri Ambassador Jacob Bremer, student at University of Michigan and member of the University of Michigan triathlon team, has learned over the past few years:

Jacob is a Member of the University of Michigan Triathlon Team!

Jacob is a Member of the University of Michigan Triathlon Team!

1. Do not neglect speed work. Even at the Olympic distance people think of it as such a long event they often completely neglect speed work, which is crucial for (especially in running) keeping good form. Once a week, do a little warm up then head to a track or somewhere with an open space and do 6-8 150-200 all our sprints (about 25-40 second depending on distance and ability). They give your body muscle memory of its most efficient form and help develop speed which you may need to call upon at the that finish line someday!

2. If you’re on a bike trainer during the winter, don’t spend countless hours on a trainer at a steady state. While long rides are still important to accomplish, I find it more appealing to raise intensity and lower volume during the harsh winters I have in my home state of Michigan. That way I’m getting just as good of workouts and don’t get burned out from sitting on a trainer all winter.

3. Have a plan! Even if it’s just to do something every day. That’s still a plan. You’d be surprised how much more you’re committed when you just simply write things down!

4. Don’t look as a bump in the road as a setback. Look for other opportunities within it. Last year I suffered a contusion in my knee, which put me out of cycling and running for nearly 6 weeks. I thought my life was over, but I ended up just concentrating on my swim, which I ended up taking over 3 minutes off my swim time in just those six weeks. With every setback, there’s an opportunity for a comeback.

Jacob's first career win!

Jacob’s first career win!

A little bit more about Jacob, from Jacob:

I am junior with Education Major at the University of Michigan. I am excited about being able to give back to a sport that has given so much to me and being able to spread your passion with others who are passionate about identical things. In addition to competing on the University of Michigan triathlon team, I am also an assistant coach at a local high school for the cross country/track teams. I began triathlons two years ago coming from a serious running background. In high school I played ran cross country, track, and played basketball.

Women’s Triathlon = Officially a NCAA Division 1 Emerging Sport!

As of today, women’s triathlon has been OFFICIALLY approved as a NCAA Division 1 Emerging Sport!!! Today, the vote received over 95% support from the NCAA Division 1 Legislative Council.

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Thanks to all the YoungTri members who signed the petition to show their support!

From usatriathlon.org:

“Today is a watershed moment for the sport,” said Rob Urbach, USA Triathlon CEO. “After four years of hard work behind the scenes, this announcement represents a huge victory for current and future student-athletes, for the NCAA member institutions that will operate varsity triathlon programs, and for USA Triathlon’s future Olympic success.”

Read more from USAT here.

Can’t wait to follow NCAA triathlon as it grows over the years!

Are you excited about this new development?!

Tri Hard,

Caity

Hannah’s Transition from Skiier to Collegiate Triathlete at UVM

The following post is a feature from Hannah Feinberg, a YoungTri ambassador who is a freshman on the UVM triathlon team. Read her post on YT from last week (about the importance of triathlon’s NCAA initiative) here.

About a year ago I was an anxious high school senior attending Northwood School in Lake Placid, New York. As with any senior, I was freaking out about where to go to college and wanted nothing less than to graduate and move on with my life.

It wasn’t until I toured the University of Vermont (UVM) in mid April that I decided I would attend UVM. (The college decision deadlines were due May 1… talk about procrastination!) My tour guide was tall, athletic looking, and had long blonde hair up in a ponytail. When she introduced herself she said that she was a senior, the President of the UVM Triathlon Club, and a member of the UVM Ski and Snowboard Club. At that moment, my mom and I looked at each other and were both like “OMG that is me…” Up until that very moment I was about 95% positive I was going to be a Division 1 alpine ski racer in college. But because my tour guide was who it was, I made the best decision I could have ever made, opted against skiing D1, and sent my deposit to UVM to pursue triathlon and a major of Dietetics, Nutrition, and Food Science.

UVM Tri Team at Westchester!

UVM Tri Team at Westchester!

I always used triathlon as cross training for skiing. Don’t ask me why — the two sports are COMPLETELY different. I loved both sports equally and couldn’t give one of them up, so I pursued both of them throughout high school. I’ve competed internationally in skiing and have finished many sprint tris, Olympic tris, one 70.3, and during senior year I completed the 2013 Ironman Lake Placid! For this reason, I was known as “Slowtwitch” on the ski team. Despite living in Lake Placid I didn’t know ANY other triathletes my age (until I met Caity this summer and was introduced to YoungTri!) so I was doing most of my training and racing alone. This is why when I found out UVM had a triathlon team, I just couldn’t turn down the offer.

The very first day of freshman year, I joined the UVM Triathlon Club and made some of my first (and now some of my best) friends at UVM. We had our first group practice, which was a 5K run. I began running with a junior from Denver, Colorado whose name was Riley. After talking a little bit, we realized that I had met Riley’s mom during Race Across America and didn’t even know it! It turned out I raced Ironman Lake Placid with the father of one of the girls named Hannah. Another even more surprising connection was when my ski coach from Whiteface transferred to Vail, he coached the team President, Abby! 20 minutes prior I didn’t know a single person on that run, but after those 3 miles I had developed all of these connections to my teammates and it was great! The world is small; it is even smaller in our endurance world…

After finishing Ironman!

After finishing Ironman!

Our club is Co-ed and we compete in the Northeast Collegiate Triathlon Conference (NECTC) (Harvard and West Point, among others, are in this conference also). This consisted of 6 races in Lakeville, MA; Lake George, NY; Freeport, ME; Lebanon, NJ; Buzzard’s Bay, MA; and Rye, NY all of which were either a sprint or Olympic distance.

During the fall, we biked around the outskirts of Burlington and took in the beautiful fall foliage of the mountains; we swam in the crystal clear water of Lake Champlain (minutes from campus); and we ran throughout campus and all over Burlington. Due to the diversity of our team, these excursions were typically done in smaller groups of 2-5 people of the same ability level. We have members on our team that have won world championships in Duathlon, completed Ironmans, were Division 1 swimmers, are experienced and very fast age groupers at the shorter distances, and many first time triathletes. We welcome people of all ability levels! Now that it is winter and we are basically forced inside to workout, we have group pool workouts, trainer rides, and strength workouts. These are great because it doesn’t matter your ability level, they give you somebody that will push you, and it gives you a friend to workout with!

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I’m so close with all of my teammates!

Since we are a club sport the school provides minimal funding. With this said, we have many fundraisers throughout the year. In the fall we took part in in the 2014 UVM Student Prudent Naked Calendar. Select club sport receive a month and your team poses naked with props related to your sport. Talk about team building, ha! Right now we are planning for our 24 Hour Bike Ride. This is a fundraiser we do downtown on Church Street; half of the money goes to the club and half goes to the charity of our choice (to be decided). During the 24 hour bike ride we set up our bikes on trainers in the middle of church street, in the freezing cold, and bike for 24 hours straight!

This is the first time I’ve had people to share my passion for triathlon with on a daily basis as a part of a team. It is great to be able to call up a buddy and ask them to go for a long swim, bike, or run and not have them respond saying “Hannah, you are insane. NO!” As with any sport, being on a team is a great feeling and I didn’t know you could experience that feeling in triathlon until I came to UVM.

If you are in high school and are considering taking the next step in your triathlon career, I highly suggest researching schools that compete at the collegiate level! Trust me, it is SO MUCH FUN! If you are a college student, consider joining an already existing team at your school or start your own! (There are plenty of people who can help you do this!)

Have you ever wondered how certain people can make such big impacts on your life? If it weren’t for my UVM tour guide, I would probably be ski racing Division 1 and would not love triathlon as much as I do right now.

Who is someone that has changed the outcome of your life?

Train Hard!

Slowtwitch Hannah

Tri Tips: Winter Training (Part 1: Motivators)

Training in the winter can be super difficult (for those of us living in colder climates)! Days are grayer, days are shorter, it gets dark earlier — the list goes on and on. Having said this, there are ways you can keep yourself motivated and in-shape during the colder winter months… besides, spring will be here before we know it 🙂

See below for seven of my favorite winter training tips to get you out the door faster!

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ONE || great music.

This one is key – especially in the winter. In the summer, if I’m feeling good and the weather is super nice I’ll sometimes do without the tunes during a longer workout. But in the winter? Noooooo way. I need that extra burst of energy that the music gives me.

BUT, admittedly, I barely ever make new playlists. I usually make them super short, forget to add good pump up songs, and stick to the same tunes. I’ve found a solution lately, though. I love 8tracks. It’s an app/website where you plug in keywords for the type of music you would like to listen to (for example “dance + party” “rap”, “house” or other keywords like “summer + country”) and various playlists come up. You can listen to them for free! Love, love, love.

Lately I’ve been obsessed with mashups/EDM/house music for running (although sometimes I stick to traditional pop stuff), so I’ve been listening to the (playlists named by their creators) “Let’s Go 2014” playlist, “train like a beast look like a beauty“, “keep calm and party all night“, and “back to school EDM mix“, to name a few.

TWO || finding YOUR big motivation.

So. Important. You’ve GOT to have some kind of fire lit in you — some motivator that’s going to get you out of your warm, cozy bed on a freezing January morning to go workout. Whether it’s signing up for that race you’ve always wanted to do, chasing a new PR, fitting into those jeans from last summer, or just increasing your overall fitness, find something that motivates you. And use it.

THREE || switching it up.

Switching up workouts in the winter is key. Try some new classes at the gym (my mom is making me try a barre class with her at the gym tomorrow), speed intervals, trail runs, bike rides with friends, new routes (look for some here), or anything else that will switch up your routine a bit.

For example — this morning, instead of just doing 90 minutes of spinning in my basement, I headed to the gym, did a 45 minute high intensity spin class, did some sprint intervals on the erg, did a 45 minute core set, then did 10 minutes on the stairmaster (at high levels to break a sweat) followed by a 10 minute cooldown on the elliptical. It kept me moving, was a GREAT workout, and I was never bored.

FOUR || leggings. leggings. leggings.

Pretty much self explanatory. Buy a lot of leggings. And warm winter workout clothes. This way — NO excuses. 🙂

FIVE || plans.

When “The Januarys” have hit you — as in you’re moody, tired, achy, and all you want to do is eat, it can be tempting to tell yourself that it’s okay to take a few days off. BUT, if you have a plan and stick to it (like an Ironman training plan, extended sprint plan, plan from a coach, or a personal plan you’ve outlined for yourself), it makes it a lot harder to skip workouts, and a lot easier to stay on track.

SIX || …have a backup.

Winter weather is crazy. In December and January alone, there were days in New Jersey that were fifty degrees, and days that were below five. You have to be willing to adjust your plans — and make working out a non-negotiable. If a snowstorm hits, don’t use it as an excuse to take a day off. Go on the treadmill. Spin inside. Do a weight/ab circuit. Find ways to stay fit & on track!

SEVEN || the little things.

Noticing the little things — especially in the winter — will keep you moving and motivated to continue training. Log your progress, and give yourself props for pumping out a new PR on the treadmill, trying a new class, increasing the weight on your bench press, or whatever it is you’ve been working on lately. Talk with friends (and YoungTri Members) about what’s been going right/wrong for you this winter. Journal if it helps you.

Keep a picture of you and friends at your favorite summer race in sight in your room to keep you looking ahead. Treat yourself to a fun & healthy meal out with friends once you hit a training milestone. Whatever it is that will keep you loggin’ those miles in January 🙂

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Getting yourself out the door is usually the hardest part on a snowy, gray day! Once I’m outside with my jacket and headphones, I’m ready to go 🙂

What are some of your favorite winter tri training tips? We’ll be posting more (and some YT members’ favorites) soon in part 2!

Tri Hard,

Caity

Top 5 Reasons to Tri

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1. You master three sports – not just one. What’s better than that?

2. The t-shirts. Are you really an Ironman if you don’t own at least 10 pieces of Ironman gear? Did you really do that sprint if you don’t wear the shirt to the gym the day after the event?

3. The people. Triathlon is one of the most inspirational sports out there. Try to find a race where you don’t come across at least one person who has a meaningful reason for competing. Almost impossible. Besides this, there’s really nothing better than tri friends 🙂

4. The places. There are races of all distances (from sprint to Ironman) around the world — making triathlon the perfect excuse to travel. (Check out these 10 races that are the best excuse for a vacation)

5. It’s a sport for life. Whether you’re 7 or 75, you. can. still. compete. Which can’t be said about most sports. (Check out this article about the world’s oldest triathlete)

What are some of your top reasons to tri?

Tri Hard,

Caity

Why Triathlon Should be an NCAA Sport: From a UVM Triathlete’s Perspective

The following is a post from YoungTri Ambassador and UVM Freshman Hannah Feinberg. Hannah is a member of the UVM Triathlon Team and also completed Ironman Lake Placid this past summer at age 18.

If the NCAA were to add women’s triathlon as a sport, it would give women a unique way to compete, be a part of a team, and most importantly give them a life long sport to live healthy and active lives. On a personal level, being 18 years young and training for the 2013 Lake Placid Ironman was extremely difficult. I thought I was the only one my age who found exercising for extended periods of time fun! There is something about the mental and physical challenge in training for and racing in a triathlon that is different from any other sport I’ve ever done.

The UVM Triathlon Team at  the Westchester Triathlon!

The UVM Triathlon Team at the Westchester Triathlon!

It wasn’t until I joined the Triathlon Club at the University of Vermont that I realized I wasn’t alone in this love for swim, bike, and run. Training, traveling, and competing with this team has been one my highlights from my first semester at UVM. I just wish in the school’s eyes that we were viewed as a more legitimate group of athletes and could get the same funding, coaching, and school support as other Varsity teams.

Biking with teammates Abby, Riley, and Caroline along Lake Champlain in Burlington!

Biking with teammates Abby, Riley, and Caroline along Lake Champlain in Burlington!

 

If women’s triathlon were to be added as an NCAA sport, it would increase the participation at the high school level — and increase the motivation of high school athletes to compete in triathlons. It would also give the high school triathletes a goal to work towards; just as other athletes are working hard at becoming Varsity hockey players, football players, skiers, and lacrosse players… just to name a few.

Please vote yes to support this younger generation of triathletes to help them pursue their dreams!

Hannah

You can sign the petition today to help & show your support – http://chn.ge/1gQmoGv

YoungTri NJ Ambassador Meetup (…And a Contest! Win Chrissie Wellington Autographed YT Gear)

In honor of YoungTri’s 3rd anniversary on January 8th, we’re having a contest where members can win autographed Chrissie Wellington YT gear!

To enter, all you have to do is:

SHARE THE YT FACEBOOK POST FROM TODAY (1/5) ON YOUR TIMELINE! 

The winner will be announced on January 8th! 🙂 And in honor of our 3rd birthday, we will have 3 winners. The first place winner will choose from one of the autographed items (moisture wick shirt or sticker) or another YT piece of gear. The second and third place winners will get second and third choices!

For unlimited extra entries (1 point for each friend signed up), sign up your triathlete friends (or friends interested in swim, bike, and run) for YoungTri by clicking here! There is a space to enter your name for member referral when signing up. (So we can keep track of your points!) You can also share the sign-up link with friends.

Good luck! 🙂

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Win Autographed Chrissie Wellington YT gear!

 

YoungTri New Jersey Ambassador Mini Meet-Up

3 YoungTri Ambassadors from New Jersey (Diana, Olivia, and Brittany) and I met up at Veggie Heaven. It was so much fun! I met Brittany once this summer, but I had never met Olivia or Diana in person!

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We ate at Veggie Heaven… it was delicious!

We shared stories about races, spoke about how our breaks had been going, and had a LOT of fun! It was awesome to have the four of us finally connect in person.

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Diana and Olivia!

The four of us are so excited about what’s ahead for YoungTri… including lots of member meet-ups! We can’t wait for you to join in 🙂

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We had to take a group selfie 🙂

Diana is a senior at Marywood University, and plays lacrosse and runs cross country there. She even went to nationals last year. You can learn more about here in the feature “Tri Top 5”. Brittany is a junior at Montclair high school, and loves triathlons and writing. You can read one of the articles she’s written for YoungTri on how to beat post-race blues here! Olivia is a sophomore at West Morris Mendham High School. She loves skiing and triathlons — she did her first race this past spring! Read about her tri beginning in high school — and how it gave her strength — here!

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It was SO slippery and icy outside!

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Holdin’ up the Chrissie autographed shirt!

Even though we’re all different ages (and from different parts of the state), we all share one (of many) things in common: we. love. tris. 🙂

We plan on doing races together this summer… and we’ll keep you updated so other members in the area can join in!

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Love hanging with other YoungTri ambassadors 🙂

Are you interested in becoming a YoungTri Ambassador? Apply here.

Tri Hard,

Caity