#1 Eat Breakfast – I’m amazed at how many endurance athletes don’t eat breakfast. It doesn’t have to be a big meal right before you run/ride or swim, but a snack before is better than nothing. Then after you finish training, you can nail down that all important breakfast that should include as every meal and snack should (pro/cho/fat).

#2 Increase your protein intake – I know this is one of the big areas where we can’t get nutritionists and doctors to agree on how much is needed, but we do know that protein is very important and I’ve seen it with my athletes and myself when we have a higher protein daily intake we perform better. I recommend getting your protein from lean meats, fish, plants and nuts but avoid all *dairy sources. *(This is a different article in itself).
This will also keep you satiated (fuller) for longer and help you cut out on the unnecessary snacking.

#3 Cycle your calories – Cycling your calories is nothing more than taking in more calories when you train hard and taking in less calories when you have an easy day or you’re off. By doing this you will help your performance during the hard sessions and prevent you from taking in too many during the off or easy days.

Sure, I could definitely add some more to this, but I wanted to keep it simple for now. You can train all you want for the big race, but if you don’t have your nutrition and the timing of it nailed down you will never reach your full potential and it might even cause you to flop come game time.

Till next time,
Coach T

As with everything in the sports performance world, strength coaches, lab rats and performance specialists are constantly dissecting and evaluating what we are delivering to the athlete is the best, most up to date product that will ensure they get quicker, faster, and stronger.

The Endurance side of the house is no different.  I can remember back in the day, when I was in junior high track being told by my coach to run – heel to toe. This style would actually be used by Olympians as well as your everyday jogger as they liked to call it back in the day.  However, as an endurance junkie I became a student of the sport (which can be really bad in today’s era with the internet and magazines that bleed out a bunch of useless crap) and spent hours on end reading and studying everything I could get my hands on about strength training, swimming, biking and running.  (Most of the literature I studied came from the old Eastern block training regime and university books)  It was through all of this, that in the late 90′s I came across the POSE method.  After studying this method I adopted it for myself, and would eventually start teaching it at my triathlon clinics and workshops across the country.  Up until this point, I truly believe that it was the best way for one to run because It actually focused on the mechanics of the run.  Over the last few years, I’ve been teaching a modified version of Mark Verstegen’s theory and style (only on the endurance side is anything modified) which I’ve spent tons of money and time studying to perfect.

Ironic enough, several days ago I came across this article written by some lab rats on a study they did concerning highly popular POSE method.

http://www.sportsscientists.com/2007/10/pose-running-reduces-running-economythe.html

In Strength,

TB

I’m sure most of you have heard of or used the spice Turmeric in your time.  In my house, this is one of the many spices we like to use on our everyday dishes to help “spice” things up and for its medicinal uses.  For instance, this morning after my 10 mile run at my LT, I sprinkled a good bit on top of my eggs for it’s anti-inflammatory properties.

In fact, Turmeric is one of nature’s most powerful healers. The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.

Here are 20 reasons to add turmeric to your diet:

1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.

4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer’s disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice.

11. Is a natural painkiller and cox-2 inhibitor.

12. May aid in fat metabolism and help in weight management.

13. Has long been used in Chinese medicine as a treatment for depression.

14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.

16. Promising studies are underway on the effects of turmeric on pancreatic cancer.

17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

18. Has been shown to stop the growth of new blood vessels in tumors.

19. Speeds up wound healing and assists in remodeling of damaged skin.

20. May help in the treatment of psoriasis and other inflammatory skin conditions.

Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.

Once you start using turmeric on a regular basis, it’s fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad. It adds a nice flavor and gives the egg salad a rich yellow hue.

Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.

This article and more can be found at: http://www.healthdiaries.com

In Strength~

TB

Click the image to find out more information on the Lafayette, IN Triathlon Clinic January 2011

As with most athletes, I have limited time to train during the day so what I do and when I do it, is very important.  

This morning was no different, I had to get a ride and run in before the family got up because today is the day for decorating the house for Christmas.  This is a special time of the year for children and I don’t want my children to miss this experience because I put myself or the sport of triathlon in front of them.  There’s much more to life than triathlon or marathon or ….  You get the point.

So I got up and filled my water bottles with my favorite fresh brewed Peete’s Holiday blend coffee and got on the trainer.  My first part of the workout was 1 hour aerobic keeping a cadence of 80-85 rpms (this is where I refilled the bottles with water for the grueling part of the workout I was about to endure).  From here I turned on my homeboy Coach Troy’s Spinervals video 33.0 (Great ESD workout) for the next 50 minutes (which was the meat and potatoes of today’s workout) and from here, I transitioned into a 30 minute aerobic run.  All of which I accomplished before 8 a.m..

Training for endurance events while holding down your family and life responsibilities is definitely doable, it just takes planning and discipline.  Ironically enough, when people start planning and focusing on being more well-rounded athlete/father/mother/husband or wife, they usually get more quality out of their workouts and in the end become better athletes because of it.

3 Rules everyone should follow:

1) Make the workout count (you can’t just show up, you have to participate)

2) Quality training over Quantity training

3) Always rememeber…. It’s better to be 10% under-trained, than it is 1% over-trained

I know I said 3, but if you have family responsibilities you have an extra rule to follow…

4) Family First -”Carpe Diem”

TB

Every now and then, I feel I have to share with you some of my favorite dishes, snacks, drinks and sweets.  Since Christmas is only a couple of weeks away, (Just realized, I have absolutely no idea what to get my wife.) I figured I let you see one of my favorite cookie recipes…

Almond Butter Chocolate Chip Cookies Recipe

These instructions guide you to use parchment paper and/or silicone liners on your cookie sheets.

• 1 cup almond butter
• 3/4 cup Sucanat
• 1 large egg
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• 3 ounces dark chocolate (at least 70%), broken into small pieces

1. Preheat oven to 350F degrees. Line baking sheets with parchment or silicone liners.
2. In a medium bowl stir together the almond butter, Sucanat, egg, baking soda and salt until blended.
3. Stir in the chocolate pieces until incorporated throughout the mixture.
4. Drop rounded tablespoons of cookie dough onto lined cookie sheets, leaving about 2 inches between cookies.
5. Bake for 10 to 12 minutes or until lightly browned.
6. Remove from the oven and cool on baking sheets for 5 minutes then transfer cookies to wire racks to cool for 15 more minutes.

This recipe makes about 24 Almond Butter Chocolate Chip Cookies

Nutritional estimates per cookie: Calories: 110, Fat: 8g, Sat Fat: 1.5g, Carbs: 10g, Fiber: 1g, Sugars: 3g, Protein: 2g, Sodium: 55mg, Cholesterol: 10mg.

ENJOY THEM~

TB

As with everything in the sports performance world, strength coaches, lab rats and performance specialists are constantly dissecting and evaluating what we are delivering to the athlete is the best, most up to date product that will ensure they get quicker, faster, and stronger. 

The Endurance side of the house is no different.  I can remember back in the day, when I was in junior high track being told by my coach to run – heel to toe. This style would actually be used by Olympians as well as your everyday jogger as they liked to call it back in the day.  However, as an endurance junkie I became a student of the sport (which can be really bad in today’s era with the internet and magazines that bleed out a bunch of useless crap) and spent hours on end reading and studying everything I could get my hands on about strength training, swimming, biking and running.  (Most of the literature I studied came from the old Eastern block training regime and university books)  It was through all of this, that in the late 90′s I came across the POSE method.  After studying this method I adopted it for myself, and would eventually start teaching it at my triathlon clinics and workshops across the country.  Up until this point, I truly believe that it was the best way for one to run because It actually focused on the mechanics of the run.  Over the last few years, I’ve been teaching a modified version of Mark Verstegen’s theory and style (only on the endurance side is anything modified) which I’ve spent tons of money and time studying to perfect.

Ironic enough, several days ago I came across this article written by some lab rats on a study they did concerning highly popular POSE method.

http://www.sportsscientists.com/2007/10/pose-running-reduces-running-economythe.html

In Strength,

TB

Almost 4 years ago now, I met AJ Fitzhenry for the first time outside a local coffee shop in Lafayette, La.  He saw my Ironman tattoo (thought I’d only do one back in 1995 so I got a tattoo) and asked me If I did triathlons.  The rest is history!

From this point on AJ has been one of the hardest working clients I’ve ever had the pleasure to work with.

As I do with all my clients, I informed AJ that road he was about to embark on, was not an easy one and that it would take discipline and sacrifice to accomplish the lofty goals he had set for himself.  (Especially since he was on the road 330 days plus each year for his job)  I also told him that it would take 3 years for him to achieve his goal race weight (he was 35 lbs of muscle over ideal endurance race weight at 5% body fat) along with everything he had set forth for himself.

Since this time, AJ has done everything that I’d asked of him and not once even during the holidays has he ever asked for a day off regardless of his outside training responsibilities or commitments.  If he had to be at work by 7 a.m., and his training dictated 3 hours of training beforehand, then he’d get up at whatever time he needed to in order to get that days training accomplished.

It’s this steadfast determination that has delivered him a 75th overall placing at Ironman Wisconsin this year (3:25 run split) and a 4:24 at the 70.3 Ironman World Championships in Florida last week.

Great job thus far AJ, you are a pleasure to work with and I can’t wait to see what 2011 has in store for us.  But for now, it’s back in the weight room to move some heavy weights…..

In Strength,

TB

Running for Performance workshop November 28th, 2010.  For more info click on the pic below~

Eric Cressey is one of the best young minds in the sports performance arena and is renowned for his baseball expertise.  I recently read his article (see below) on Crossfit for Baseball and found it to be right on point.  I will also add, that I believe his vision holds true for all Crossfits’ “so called” sports performance entities.

In Strength,

TB

Crossfit for Baseball?

Written on September 14, 2009 at 7:25 pm, by Eric Cressey

I’ve received a lot of emails just recently (as well as some in-person questions) asking me what I think of Crossfit for baseball players and, more specifically, pitchers.

Let me preface this email with a few qualifying statements.  First, the only exercise “system” with which I agree wholeheartedly is my own.  Cressey Performance programming may be similar in some respects to those of everyone from Mike Boyle, to Louis Simmons, to Ron Wolforth, to the Crossfit folks – but taken as a whole, it’s entirely unique to me.  In other words, I will never agree completely with anyone (just ask my fiancee!).

Second, in spite of the criticism Crossfit has received from some people I really respect, I do feel that there are some things they’re doing correctly.  For starters, I think that the camaraderie and enthusiasm that typifies their training groups is fantastic; anything that gets people (who might otherwise be sedentary) motivated to exercise is a plus.  Moreover, they aren’t proponents of steady-state cardio for fat loss, and they tend to gravitate toward compound movements.  So, good on them for those favorable traits.

However, there are several issues that concern me with applying a Crossfit mentality to the baseball world:

1) The randomness of the “workout of the day” is simply not appropriate for a sport that has quite possibly the most specific sport-imposed asymmetries in the world of athletics.  I’ve written about these asymmetries in the past, and they can only be corrected with specific corrective training modalities.

I’m reminded of this constantly at this time of year, as we get new baseball players at all levels now that seasons are wrapping up. When a player presents with a 45-degree glenohumeral internal rotation deficit, a prominent scapular dyskinesis, and a complete lack of rotary stability, the last thing he needs to do is a 15-minute tri-set of cleans, kipping pull-ups, and push-ups – following by some 400m sprints. It not only undermines specificity of exercise selection, but also the entire concept of periodization.

2) The energy systems development found in Crossfit is inconsistent with the demands of baseball.  I wrote extensively about my complete and utter distaste for distance running in the baseball world, and while Crossfit doesn’t go this far, in my eyes, anything over 60yds is “excessive distance” for baseball guys.  Most of my guys sprint two times a week during the off-season, and occasionally we’ll go to three with certain athletes.  Let’s just say that elite sprinters aren’t doing Crossfit, and the energy systems demands of baseball players aren’t much different than those of elite sprinters.

Please visit Eric’s site for the rest of the article.  http://ericcressey.com/crossfit-for-baseball