Cut 8 asparagus spears into 2-inch pieces; saute with 2 teaspoons olive oil and 1 minced garlic clove. Top 2 cups greens with cooked asparagus, 1 chopped hard-boiled egg, 1 tablespoon vinegar and salt and pepper to taste.
Think stretching is for some people and not others? A recent study suggests tight muscles mean stiff arterial walls — a precursor to heart disease.
Try this Hanover Veteran Training Tip: Sit on the floor with your legs straight out in front of you. Now fold forward at your hips and reach for your toes. Can you touch them? If not, your cardiovascular health may be compromised: A recent study suggests a correlation between the flexibility of your muscles and the elasticity (and therefore, health) of your arterial walls. If your toes are literally out of reach, prioritize your flexibility, either by doing regular stretching sessions or starting a program that promotes muscle suppleness.
A triathlon, or tri, is an athletic event consisting of three different activities: swimming, biking and running. These events are performed one after the other, with transitions between each event to change gear for the next phase. The transitions are a part of your overall time, so they are equally important to master. Tri running is the last of the three events, which makes it even more challenging than a running-only race. Depending on the type of triathlon, the distance you run will vary. The United States of America Triathlon, or USAT, has four official distances of triathlons, and the running section of a triathlon varies depending on the type of tri you compete in. Sprint triathlons are a 3.1 mile run, Olympic distance triathlons are a 6.2 mile run, Half-Iron triathlons are a 13.1 mile run, and full Ironman distance triathlons are 26.2 mile runs.
Our Veteran Training Coaching Staff will tell you that a triathlon can be overwhelming if it’s your first time participating. The transitions are the scariest part, with people and equipment everywhere while you try to remember where your stuff is. Just remember to stay calm and have fun. In transition, you will see rookies and veterans alike searching for their things, completely lost. The run is the most difficult section for most athletes, so don’t panic if you aren’t having the best day. Many triathletes, especially those in the higher distance races, walk at least a portion of the run. Think of it this way, everyone crosses the finish line, even if we didn’t all finish at the same time.
The transition prior to the run is extremely important to master. After you enter the transition area with your bike, it’s time to get moving. You will have to get your cycling shoes off and your running shoes on very quickly. Before race day, you need to practice transitions. You also need to know how your legs respond to running immediately following cycling. In order to experience both, triathletes incorporate special workouts called bricks into their schedule. Bricks are great practice for triathlon running since they are simply a bike and run combination. They help you learn transition skills and how to deal with lead legs. Talk to one of our Traithlete Coaches to design a plan to help you.
Your legs will feel like lead when you start the run. With experience, you learn how to push through this, and understand that it will pass. To help your legs, switch to a high gear the last few hundred yards of the bike. This makes you pedal faster, and gets your legs warmed up for the run.
Do not load up on fluid right before you start running. This means you have to learn how to hydrate evenly throughout the bike section in order to prevent dehydration. Too much fluid sloshing around in your stomach will negatively affect your performance on race day.
Veteran Training provides the Best Triathlon Coaching, Personal Training & Boot Camp Services in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts.
If this is the case, our Personal Trainers will tell you your Quadriceps may not be strong enough to stabilize your running stride. Start to change this by doing lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward. Good Luck.
We don’t use scare tactics… but this movie sure did scare us.
Fish can be a lower-sodium choice at a restaurant, as long as you watch how it’s seasoned. Steamed vegetables (prepared without salt) are another smart choice. Also, try a salad with dressing on the side. Low-sodium dessert options include ice cream, sherbet, or angel food cake.
Half a cup of spaghetti sauce may pack 610 mg of sodium — and that amount barely coats a helping of pasta.
Tip: Look for “no salt added” versions of your favorite pasta sauces.
The Five Most Dangerous Things to Feed Your Child
We may malign the salt shaker, but sodium plays an important role in maintaining the body’s fluid balance. It’s essential for muscles and nerves to function properly. But most of us consume too much of it. FDA guidelines call for less than 2,400 mg of sodium per day — about 1 teaspoon of table salt. Surprisingly, most of our salt intake doesn’t come from the salt shaker; it’s hidden in many of the foods we buy at the grocery store.
