Training

Fuel: The Physiology of Cravings

April 29, 2016

What is a craving? Mostly, a craving is a desire to consume a specific flavor, texture, or food. But where does this intense desire come from? Often, a need or want to consume something specific is influenced by external factors, such as the sight and smell of food. Freshly baked bread anyone? However, cravings can also be derived from a biological basis. Enter the physiology of cravings. At times, an intense desire to eat something …more »




Hill Training for Running and Cycling: How to Be a Better Climber

March 22, 2016

Wherever you choose to race, one thing is almost certain: You will have some hills to navigate. In Northwest races, you are sure to encounter a good amount of climbing. And, depending on your overall goal, you may see hills as simple obstacles to conquer en route to a strong finish, or as the deciding point in the competition for top placing. Hills have the potential to slow you down more than any other factor. …more »




Beating the Holiday Rush – Athlete’s Guide to Good Eating

November 19, 2015

Christmas sugar cookies. Cranberry-pecan cheese balls. Bacon cheddar spread with crackers. Good eats and the holidays go hand-in-hand. Late November through December can be one of the most challenging times of the year to stay on track with diet and training goals. It’s dark. Cold. Rainy. And then there is the food. Maintaining a healthy diet throughout the holidays can pay back royally when January 1 rolls around and you did not lose six weeks …more »




Winter Running Tactics for a Successful Upcoming Season

November 12, 2015

Laying the groundwork for a successful running racing season next year will require strategy and planning this winter. It is important to honestly assess what you have done this past year and identify what your goals are for the upcoming year. Let’s look at how to create an attainable plan and how to build a training program to achieve your goals. Where are you now? It’s important to give yourself an honest assessment of where …more »




Nutrition for Female Athletes: Facts, Myths and Psychology

November 5, 2015

Each year since the passage of Title IX, greater numbers of women from all age groups have been competing in endurance sports. Like their male competitors, they share many of the same nutrition-based concerns: maintaining energy, optimizing body composition, and improving performance. Although their goals may be similar, there’s one important fact women must remember when it comes to nutrition: Women are not just small men. As a sports nutritionist, I often think female athletes …more »




Yoga, Pilates and Stretching for the Endurance Athlete

October 21, 2015

Many endurance athletes have incorporated yoga, Pilates and stretching into their exercise routines. While there are many benefits to using these techniques, there are also some potential pitfalls. Here are some basic descriptions of each practice to help you decide what best suits your needs. All About Yoga Yoga is a vast practice that incorporates many variations on an ancient tradition. The origins of yoga come from India, and are part of an overall way …more »




Overtraining: Prevention and Awareness

May 20, 2015

by David Renne MS, CSCS, NSCA-CPT In order to improve performance, you have to challenge your body’s ability to tolerate an increase in physical, mental, and emotional stress. This is called overload and is defined as adding stress greater than your body is accustomed to. Overtraining is a term that is used to describe both the process of excessive training and the resulting condition of “staleness” or “burnout.” Overtraining is a serious condition that results …more »




Does Caffeine Help You Cruise — or Crash?

May 12, 2015

Written by By Donna Marlor, BSN, RD, CSSD (published from our archives) I had just finished a 10k. Just finished. Face still red and flushed, sweat on my forehead, sensations heightened. My ears picked up a voice in the crowd calling for my attention: “What do you think about drinking coffee before a race?” Huh? Still in a post-race endorphin-dazed state, I mumbled something about being a regular coffee drinker when the second question came. “Did …more »




How to Be A Swim Animal: Open Water Swim Preparation for Triathletes

May 6, 2015

By Guila Muir, Swim Excursion Leader, Say Yes! to Life Swims LLC ANIMAL (Definition): The highest compliment you can give an open-water swimmer. Do you dread the swim portion of your upcoming triathlon? Are you training in a pool, even though you know (intellectually!) that triathlon swimming is totally different? The only effective way to train for an open water swim is to train in the open water.  A pool cannot simulate open water conditions, …more »