Sunday, October 17, 2010

Nutrition 101 By Randy Paar

As a triathlon coach, and former bodybuilder/weightlifter, nutrition has always been a great interest of mine.

I find it amazing how our Lord has blessed us with the most amazing gadget out there: ourselves!!

We spend all kinds of money on go faster carbon fiber frames, space age aero helmets, sleek form fitting skinsuits, fancy race wheels, carbon cages, powermeters.....and the list goes on. I even see they have carbon fiber swim goggles? For real.......

We spend hours cleaning and polishing our fancy space age steeds, right? So, answer me this: WHY DO SO MANY PEOPLE SKIMP ON THEIR NUTRITION??

I love the excuses: I don't have time, I don't know how to cook, my wife doesn't like it, my kids won't eat it, my dog won't eat it!!! C'mon on!!

What wife doesn't love it when their man cooks for them? And kids, shoot, they don't know what they like until they are brainwashed by McDonalds, Red Bull, Burger King, and all of the other processed foods (I use that term loosely) that are constantly shoved at them. It's our job to ensure that we teach them what is really good.

A nearly perfect and easy day of eating:

Breakfast: 1 cup of organic rolled oats with sliced berries, 2 scrambled eggs

Snack-handful of raw almonds, piece of fruit

Lunch-2 cups of brown rice or Quinoa, 4 oz. of protein source, side of fresh sliced fruit and/or veggies

Snack/Preworkout-1 english muffin w/banana & nutbutter

Postworkout/Dinner-5 oz. protein source, 1 sweet potato, large spinach salad w/veggies

There you have it, delicious and nutritious!!

A rule to live by: If it grows in the ground, or you can pick it off a tree-eat it. If you buy it from the center isle of the grocery store, you're probably better off consuming the packaging that it came in.

Feed your body and mind with quality foods and nutrients, so we can be strong role models for all. We've all been blessed to do this sport, to spread the word of our God. We should present a positive and healthy image.

See, and I bet you thought this was going to be another "cookie cutter" nutrition program with specific formulas. I can bore you to tears with one if you like, but I hope this one reaches out to you.

Have a blessed and safe day!

Randy Paar is the owner of RPMultisport and can be reached at Randy is also a USAT Coach Level 1, USA Cycling Coach Level 3 and FIST Certified Bike Fitter.

The Best of NING, Highlights by Dan Matheson

John Adams announced the launch of the MsM Chaplaincy program. Find out more about the chaplain for your region.

Damone Brown let us all know about a must see short film:

A topic that we all deal with daily and need to rely upon our brothers for support is temptation

If you don’t have something that hits your inbox each day to think about first thing try this recommendation from Brandon Cox:

One thing that is different for everyone and there appear to be a thousand answers for is what to do with your race day nutrition. We all know what works for us or have questions so ask/answer here:

Triathlon is an expensive sport and we all need to save a buck getting there on airfares, shipping or otherwise, so if you have any hints on how to save $$$ please let the rest of us know here:

It is very easy to get distracted each day and forget to ask why are we here? What do I need to do? Our sport is very similar as we ask – why am I racing? What do I need to do to improve? Trevor Sultz stumbled across the following quote which got him thinking "The Ironman has a way of finding a weakness. It has a way of weeding out the pretenders from the contenders...". What do you think?

We all struggle with inspiration every day and strive to inspire the next generation. But sometimes they can show us the way as John Tidball let us know:

Stepping out and leading others is tough so please pray for Kenneth Ramsay and his wife as they do what can be so hard:

Lap, after lap, after lap, after lap, we could go on….but how do you keep count:

Finally, one our board members, Scott Bishop reminds us of what is important – fellowship and standing together for two are stronger than one. We can all be there to lift each other up and remind ourselves of the colours we wear:

Tip From MsM Pro Ryan Borger

The Off Season...

Since it's nearing the off-season, or better said non-racing months, it's a good time to take a break from the strict training schedules some of us tend to become slaves to, and take a short mental and physical break. If you're someone who has trained consistently and worked hard this season, you're probably ready for a break. Following you're last race of the season, I recommend taking a week or two off of training, or at least planned workouts, and follow this time with one or two weeks of training just by how you feel, doing what you want to (unless that means doing nothing at all, or lifting weights in the form of modified arm curls- AKA lifting cookies, donuts, or cups of egg-nog into the mouth). It's also a good time to mix in some other types of workouts and cross-training, such as nordic skiing, snowshoeing, rowing, hiking, etc, because a few months down the road you'll likely need a mental break, and physical rest, if you didn't take one at the end of the season.
It's important to adjust our training throughout the year, mixing up workout types, volumes, and intensities, in order to benefit the most. Build in training phases throughout the year, with the off-season months at lower training intensities, and focus on getting stronger as opposed to simply lighter and fitter. When getting back into the routine, the winter months are a great time build strength without burning yourself out with high intensity workouts. If you're a weaker cyclist, it's a great time to focus on improving cycling strength. Even though the heart rate does not need to be as high as our intense workouts in the middle of the racing months, we can still become a better cyclist. How? By building muscular strength. At least once a week during the winter, mix in a low cadence workout, pushing your biggest gear. Keeping cycling cadence around 55-60 RPM for 45 minutes to an hour, while pushing a bigger gear than you're used to, is an example of an affective way to build cycling specific leg strength.

Ryan Borger is a professional triathlete who lives and trains in Denver CO. Email Ryan with questions at