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Jessi Stensland - Adventures in Endurance Performance

13 Posts tagged with the endurance tag

In December 2003 I quit the sport of triathlon because my body couldn't handle it.  In January 2004, Athletes' Performance took me under their wings and introduced me to movement-based training.  By April 2004 I had the race of my life at the US Olympic Trials.  The rest of the year was a dream.


Before that year, all of my racing seasons had come to close only once my performance had taken a dive, a sure sign that my season was over.  Not the most fun way to end a season.  Alas, that's how it went.


Until 2004.


It was thanks to Athletes' Performance's methodology that integrates all aspects of performance into one complete training program, that I began to truly understand the concept of training with a purpose.  Completely gone were the moments of misery and exhaustion, the disregard for sleep and recovery and the lack of confidence in my training and racing.


I have learned so many things over the years.  I've gotten to experience first hand, with my own body, what many only get to read about in scientific studies.  One particular example comes to mind.  I was reminded of it after reading yet another twitter from a professional triathlete that mentioned: "It's simple.  Train more and you'll go faster." This certainly has truth to it.  However, assuming he means swim/bike/run more miles and minutes, then one major drawback is: there's no insurance policy against injuries, which can kill anyone's season, including top pros who have their career and major $$ on the line. A few examples, all from this past season: Terenzo Bozzone, Paula Findlay, Michael Raelert.  The key here is, although volume works, it's not the only, nor the most efficient, and in my opinion, not the best, way to go about it.


Another mentioned to me this summer, in preparation for a triathlon that included a 40-45 minute climb on the bike:  "You need to ride 2.5-3 hours consistently to prepare for that climb."  Wait what?  Why wouldn't I just do what it takes to ride 40 minutes faster and faster?  My power output over a 2.5-3+ hour ride would never train my body to generate the amount of force required to maximize my power potential over a 40-minute climb.  That's like saying you could squat with 100lbs for 3 hours and that would prepare you to squat with 300lbs for 40 minutes. Really?  On the contrary, the opposite is what works quite well.  If you train to handle 10 x 300lb squats it makes 30 squats with only 100lbs easy.  Seems simple to me. No doubt, before I started movement-based training I was riding a lot, and I was fast on the bike, but I was also often on the verge of injury.  Training wasn't always fun, and it didn't always make sense.


Here's the story that comes to mind...

In 2004, I had a stellar year.  Unlike previous years I was still fresh as ever come November, so on a whim I decided to tack on one final race:  Half-Ironman Mexico.  It would be my first race at that distance. I considered it more like a vacation with a race at the end as it was in beautiful Huatulco, Mexico, and the race organizers were going to cover our accomodations and food all week.  All we had to do was get ourselves down there.


Greg Welch had some great advice for me, which included not changing much from my current Olympic distance training load, including doing nothing longer than 2.5 hour bike rides.


I found myself at Athletes' Performance prior to the race, doing their typical training schedule which includes 4 days per week of 90 minutes of movement, 90 minutes of strength and 30-40 minutes of cardio system development (usually consisting of intervals on the bike or treadmill.)  When it came time for an ESD workout on the bike one day, I remember asking them if, due to this longer race I had coming up, they would keep me on the bike a little longer: 60 minutes total instead of 30 or 40.  I suggested I could warm up for 10 minutes instead of 5 and warm down for 5 minutes instead of 2. I asked if they could increase my interval work a just a bit: instead of 20 minutes total maybe 30-40 minutes.  Metabolic Specialist Paul Robbins nodded his head and off I went.  At some point in the workout I was completely crushing it, my heart, lungs, legs, everything felt like it was about to burst and I remember asking how long it had been.  The answer I got:  6 minutes [of work.] When the workout was over I'd done a total of 9 minutes of work in a handful of intervals.  I was never happier to get off that bike.  They didn't have to tell me, I knew it:  I was better.  Once my heartrate came down I wasn't miserable, exhausted, unable to move, as was often the case after a hard group ride.  I was fresh and confident in my work.  It was obvious that my effort caused a positive change on a cellular level.  Tomorrow I would be able to do more work.  It was consistent workouts like that which inspired one of my favorite quotes: "Today's 100% is tomorrow's 99."


It was a fantastic lesson and one I've never forgotten. I like to create change fast.  Sure I may have adapted over miles and miles, weeks and months, and gotten stronger, but I prefer to make those adaptations in the least amount of time.  Another key factor:  time efficient workouts like that allow for plenty of time to work on movement efficiency, strength and recovery to get ready to do it all again. 


The result?


In the race I got off the bike with a 25 minute lead over the other pro women and easily won my first attempt at the 70.3 distance. A short race report is here.


I was sold.


A perfect end to a perfect season. And a perfect beginning to what's proving to be a fantastic rest of my life in endurance performance.


Enjoy the effort.  Challenge your 100% daily.


Go get after it in 2012!!

1,450 Views 0 Comments Permalink Tags: training, cycling, triathlon, endurance, jessi_stensland

It wasn't hard to come up with this year's list.  The smarter the world is getting in the world of human performance, the more options that are being created to facilitate all the right stuff! More options has made for quite a long list. Enjoy!





Before hydration, nutrition and movement strategies should come great sleep strategies. My favorite definition: "The suspension of consciousness when the powers of the body are restored."


Gear to go for: The Zeo Sleep Manager



What gets measured gets improved.  Think of it as a power meter for your  recovery.   Like a power meter for the bike, the tool itself it won't make you sleep more or better, but by having quantitative data to measure, track and analyze, you can get to know more about your sleep habits and implement strategies to make quantitative improvements in your sleep and ultimately your performance.



I first heard about the Zeo Sleep Manager from Dr. Allen Lim who was using it as a training tool with the riders he was working with.  He spoke about how on  any given day, the squad might have an A, B or C ride (differing in  distance and intensity.) Which ride the riders were allowed to do on a particular day was dependent on their quality of sleep the night before as indicated by their Zeo Sleep Score.   Something else he mentioned that stood out: if one gets one more hour  of sleep per day in the week before a race, they will perform better in the race.   How great is that.  Sleep to perform better? I love learning things like this.


Zeo Sleep Manager has both a bedside unit (above) and the new mobile version (below right.) On the left is a sample of a graph you'll get every morning of your sleep patterns along with an overall sleep score.  My PR is 155! I love sleep.








Work IT | Happy, strong feet!

The human foot is a masterpiece of engineering + a work of art. - Leo da Vinci

So true IF you let them be themselves.


"Phalangeal Freedom + Phalangeal Fitness = Phalangeal Fun"

...says Mark Verstegen of Athletes' Performance.


Gear to go for: Vibram 5 Finger Shoes


Forget about running in them for a moment.  Forget about fashion and think function. There are so many  things your foot, all of it, would love to do with you:  walk, strength train, skip, hike.  There are numerous muscles of the foot and they want to be loved and put to work.  Most shoes force the foot into an unnatural shape (similar to a cast.)  They can limit mobility of the certain joints necessary for natural motion and they often soften the forces the foot has to withstand during activities thereby allowing some muscles to weaken and others to have to compensate, often unhappily.  Just like bigger muscles you can see and feel like glutes, quads, biceps and triceps, the muscles of the foot must be strengthed gradually to handle increased loads.  Depending on your level of phalangeal fitness, Vibram Five Fingers may be an even better option than simply going barefoot as they also help spread the toes.


I'm amazed I have seen only one, ONE, other person doing their movement/strength training in my local gym in Five Fingers.  Running shoes, cycling shoes, casual shoes more the norm.  Let's move it!


Your feet are a huge part of your performance.  You wouldn't wear mitts when swinging a bat, club or racket would you?  Have fun with them this year.



Get IT | Smooth, supple muscles.

How?  By hydrating, eating right, massaging tight tissues and activating, strengthening and stabilizing other muscles.


Gear to go for:  Self-Massage Tools




Self-massage tools should be just that: tools. Not crutches. Trigger Point Performance has lead the way with their tools and concurrent education.  I go no where without my GRID, Quadballer and Massage Ball.


A new kid on the block that I immediately put to use and is now a permanent addition to my gear bag is the Myorope.  Although I maintain my movement so well I rarely need to spend much time with the tools, they are an important part of my pre-covery and recovery strategies.



Move IT | Whenever, wherever.

Wherever you are, be there.

Gear to go for:  Gaiam's Travel Yoga Mat


Why I love it: It takes up virtually no space.  Great for adding to a gear bag so you don't have an additional item to carry.  Also perfect for the frequent traveler who doesn't mind others turning their heads while he or she indulges in some pre-flight movement preparation (or post-flight when waiting for a ride while everyone else is in line at Dunkin' Donuts OR when one misses a flight and has to spend a night in the airport in which case it pairs well with the TP Therapy GRID as a head rest.)



Reduce and Reuse IT | For yum on the run.

Gear to go for:  To-Go Ware RePEat Utensil Set


I have saved the lives of more plastic forks, spoons, knives and even chopsticks than I can count since I started carrying these with me.  Not only great for the environment but for convenience as well.  They are incredibly handy, wash easily and are just plain bamboo cool.




Create IT | Au Natural Beauty

If you wouldn't want to eat it, why would want to smear it on your face?"

...says Supermodel Sunny Griffin in this video from The Cool Vegetarian.

Gear to go for:  Organic Body Care Recipes

Organic Body Care Recipes


Stephanie Tourles offers a better solution to  everyone frustrated with  the endless cycle of expensive, synthetic,  famous-name cosmetics that  often fall short of expectations. With Organic Body Care Recipes you  can take control of beauty treatments  with homemade products that use  safe, nourishing ingredients to pamper  the body and soothe the senses. Click on the book to read more about  Organic Body Care Recipes.



Prepare IT | Athlete Food Fast

"Skills in the kitchen, rather than skills on the bike,  were such a limiting factor for so many of the athletes I was working  with.” - Biju Thomas

Gear to go for: The Feed Zone by Allen Lim and Biju Thomas



I'm a huge fan of Biju and Allen's work.


Get a glimpse of their genius in the videos below:


Dr. Allen Lim's Beet Juice


Dr. Allen Lim's Rice Cakes





Get After IT | Be great. Train great. Race great.

Get after it with...

A week of individualized performance training + nutrition with Jessi


A week of training at Athletes' Performance in PHX, Dallas, LA or Gulf Breeze


A race entry


A mountain bike skills clinic


A Functional Movement Screen


A massage






Jessi Stensland | Elite Multisport Athlete | MovementU

1,834 Views 0 Comments Permalink Tags: running, cycling, swimming, triathlon, nutrition, endurance, performance, multisport, holiday, jessi_stensland, jessi, stensland, functional_training, movement, self-massage

Yesterday I twittered:


"Killer  wrkout @ gym incl cardio system developmnt on treadmil. HR in 190s.  Hadnt committed 2 that n a while. Felt gr8! #bustinguphomeostasis."


kristmjo replied:


@JessiStensland what is cardio system development? Sounds awesome...


I  tried my best to respond in 140 characters but it was impossible to nail  the scope of it so I decided a blog post, even if brief, was a good  idea.


"Energy System Development (ESD) is the cardiovascular component of Core Performance training programs" says I tend to call it Cardio  System Development in public because it gives people a better idea of  what I am referring to.  In the rest of this post I will refer to it as  ESD.


There is a comprehensive article on the Core Performance website here and I recommend the read.  For the purpose of this post I will relate  ESD, its relevance and application, specifically to endurance  performance.


Think  of it this way. Cardio capacity (including cardio strength, endurance  and power) is only ONE component of swim, bike and run performance.   Other components include: muscular strength, stability, joint mobility,  flexibility, elasticity, nutrition, sleep and mindset to name a few  (major ones.)  In purposeful performance training then, the idea would  be to maximize your body's ability to perform each and every one of  those elements and then coordinate them into a movement pattern that is  your sport.  For example: the ability to stabilize the spine in the  neutral zone and maintain pelvic neutral requires core, or PILLAR,  strength and stability.  Every minute of life, save for sleep maybe,  requires it (to stay free of chronic pain and to be able to perform any  action you want.)  Every individual movement, including the incredibly  dynamic action of running (which is simply a series of coordinated  movements) requires spinal stabilization and strength in order to be  properly performed, let alone produce power when and as needed.   Training your ability to do that, as many people have experience who've  done some sort of core training, is easier maximized by doing movements  that focus specifically on that element of performance, allowing us to  bring that strength and stability and posture to our daily life and  sport.  Said another way, its hard to work on, and certainly near  impossible to maximize, core strength while running, no matter how hard  you try.


Cardio capacity can be considered in much the same way.


Swim,  bike and run are all very different movements, though all requiring the  same strong spinal stabilization and strength.  Similarly they also  require similar cardio strength, cardio endurance and cardio power.  The  only major difference between sports is the dynamic movements required  to do that activity.  Additionally, it is also important that one's  cardio capacity is able to withstand, and complement, the demands of the  leg speeds, leg power and core power that each sport requires.


If you  only ever do swim, bike and run training for the sake of putting in  miles and minutes as many endurance programs do, without regard to the  precision and efficiency of each element going into the performance, it  is quite impossible to maximize each element they require in order to  reach true performance potential.  For example, you can get much better  elastic qualities of the muscles in specific plyometric movements (squat  jumps, hops, bounds and particular running drills, for example) than  you will in just running.  Training muscles and movements to be elastic  as a component of a training program is key to being able to bring that  elastic component to running. Ideally, one would then train their  movements in order to be able to also control that elasticity where/when  and as needed throughout a dynamic action such as running.


Similarly,  our cardio system needs to be maximized.  VERY VERY often I'm finding  now, athletes training for endurance are far from maximizing their  cardio system development.  They tend to hover around that threshold and  never bust through it.  Busting through that threshold (think sprint  interval training) - serves to INCREASE one's anaerobic threshold (AT)  thereby allowing an athlete to do more work at the same effort.  Sure  one's threshold will increase somewhat over time with some basic  endurance training and increased fitness level, but not often pushed to  its maximum potential. Simply stated when you go harder, over your  threshold, especially WAY over your threshold, your muscles are  screaming for more oxygen carrying blood and your body WILL respond to  that request immediately.  Muscles will develop to  be able handle those  demands, and over time it won't be so "hard" for you to get the  required blood flow and oxygen to those muscles.  Your body will soon be  able to do it quicker and more efficiently.


Think  of it this way.  Wouldn't you rather your heart beat at 180bpm than  160bpm for the same amount of effort...getting that much more blood and  oxygen transported to your muscles helping them do more work?  Energy  system development aims to do just that with purpose-driven sprint  interval training:  bust through that threshold often, thereby  INCREASING IT, and maximizing your performance potential.  Similar to  the elasticity example mentioned above, in which you may end up with  more elasticity than is needed for a sport or distance, you can then  choose how much of it you use instead of never having enough. The same  goes for cardio capacity.  If you increase your threshold to 180bpm from  160bpm (I say this because that is what I did in 2004 over a 3 week  period,) running at 160bpm feels quite a lot easier.  That is where  sprint interval training with the purpose of increasing cardio capacity  and anaerobic threshold can make a positive impact during a longer  endurance race, say a half marathon or marathon distance.  Incorporating  this type of training has the potential to play a major role in  maximizing efficiency and overall performance.


In a  lecture I attended last week, a study was referenced in which it was  found that 2.5 hours of sprint interval training produces biochemical  changes in the muscle equivalent to 10.5 hours of endurance training,  when looking at the markers related to endurance performance.  I  experienced the immediate and positive impact that purpose-driven  cardio system training can have when i was introduced to it within  the Core Perforamance methodology back in 2004 while training for the  Olympic Trials in triathlon.


Consequently  doing this type of training also allowed me to have much more time to  work on my strength, movement, recovery, things that most endurance  athletes don't think they have time for since they spend all the time  they have swimming, cycling and running many minutes and miles, often  with little purpose other than because that's what their training  program said and that's what everyone else is doing.


Side note:  ESD also involves download periods of recovery sessions as well.


There are any number of types of methods, intervals, times, etc. that can be used in cardio system development.


Yesterday my set was simply:


3 x [ 4 x (1min @ 10mph + 1min @ 6mph) ]


I  chose 10mph hoping I'd be able to hold that for all of the 1 minute  intervals, and I was.  My heartrate was getting up in to my "red" zone:   185-192bpm.   ESD has only 3 zones:  easy, hard, hardest. Red =  hardest.  I was recovering down to 155bpm during the 1 minute recovery  at 6mph.  I was way over my threshold on those 1 minute intervals.  My  goal is to be able to run 10mph at threshold as my race pace (5-10km.)   In other words: my goal is to be able to do the same amount of work for  much less effort.  A few more weeks of consistent ESD and that'll be no  problem.


Here's another example of ESD which I did on a client that gives some more insight into the power of  pushing through the 'threshold' of mind and body when it comes to  maximizing cardio capacity in endurance performance.


One  final note.  Notice in that twitter mentioned above I finished with the  phrase:  busting up homeostasis.  That I quoted from Nick Winkelman  during his brilliant lecture on periodization last week at Athletes' Performance's Phase 4 Mentorship. He mentioned, quite emphatically, that a goal of performance training is to bust up homeostasis.


According to Wikipedia, homeostasis is from Greek: ὅμοιος, hómoios, "similar"; and στάσις, stásis, "standing still".


Busting  up homeostasis therefore means to me the opposite of staying the same.   Creating change.  In performance training that would mean making an  improvement. I have seen DAILY improvements in my training, in one  element or another and often more than one at a time. I aim for daily  improvements in my strength, stability, coordination and cardio capacity  to name a few.  In that sense then, my threshold of today is higher  than my threshold of yesterday. Said another way: today's 100% is  tomorrow's 99, which means I can, and will, go harder and do more work  for my 100% effort than I did the day before.  It's a simple concept  that I hope will be more widespread in mainstream endurance training  programming sooner than later.

Much more where that came from, but there you go.


Go bust up homeostasis!!

2,651 Views 0 Comments Permalink Tags: training, running, cycling, swimming, triathlon, endurance, performance, cardio, jessi_stensland, stensland

Last weekend I raced XTERRA Portland, an off-road triathlon.  It was a day I'll never forget.


It was a gorgeous morning at Hagg Lake.  Bright blue skies, beautiful scenery, great energy.  A glorious day for the race.


Already warm by 9am, it promised to get warmer. The lake was the perfect temperature for a swim sans wetsuit, so I went au natural.   Although I love my Xterra Wetsuit, there was no need for it that day.  This pic tells all:





The lake swim was pristine and the bike course was a blast!  Mostly lush tree-covered single track, you could tell a lot of work had been done to clear the way on the trail for us.  There were sections that felt like we were racing through the Amazon.  It  was perfect.  Well, the course was perfect, whereas I definitely  made a  few mental notes where my mountain bike skills were lacking,  specifically on a few of  the steep little climbs, a few of which I had  to jump off and walk up.  I've been slacking on my gym work, and my  power was down.  On a positive note however, I was stoked with how I  handled the ruts on the trail. I'd crashed more than once on similar  terrain last year and they haven't gotten the best of me since,  thankfully!  Side note:  I absolutely LOVE mountain biking!!  I think I  would live on my mountain bike these days if I could haha!


I wasn't quite sure what place I was in during the race.  These days I'm more focused on the fun and my own performance on the course than where anyone else is.  By the time we hit the run it was hot but I felt pretty good and was just loving being out there.  I hadn't seen another girl on the course since early in the bike when Heather passed me.  At this point I was just focused on getting myself to the finish as fast as I could.


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The run course was a lollipop with two loops.  As I finished the second loop, volunteers were there to direct me toward the finish.  They said, "You can catch her!" and added, "She wasn't looking too good running up the hill [ahead.]" I didn't think twice as I was feeling the wrath of 2.5+ hrs out there already and just wanted to make it up the hill in the heat myself.  From there the course ran up a short hill in a tall grass field, as I reached the top where it curved around to the left I could see someone in the distance just over the grass, that looked like they were stopped on the course and bent over at the waist, most likely with hands on their knees.  I thought, "Wow, maybe she really wasn't feeling too good," and kept an eye on her, fully expecting to see her pop up and move forward toward the finish.  However next thing I knew I couldn't see her at all.  I looped around on the trail, reaching her within 10 seconds or so, and found her lying on the ground very close to unconscious...




I grabbed her hand and/or chin and asked her her name and she faintly replied, "Heather."  Her eyes were not focused on anything, her body, including her hand, was dead weight. I continued to talk to her but got no clear responses.  I debated whether to run for help or yell for help.  I couldn't leave, so I yelled, "HELP!!" hoping the aid station down the hill would hear me.  They weren't far but they wouldn't have been able to see me. I yelled to the next athlete running up the hill hoping he could transfer the message to the aid station, he wasn't hearing me.  Then I saw the race director, Rob Jackson, pull up in his truck on the road above us. I started to yell to the same athlete to get his attention.  I could tell there was some discussion, but then Rob kept walking with a big Gatorade container on his shoulder, toward the aid station, not toward us. I yelled to the athlete (I'd never yelled that much, nor for help, in my life!) that it was an emergency and to get Rob and himself here NOW.  This was all a matter of seconds I'd like to think.  They both ran over.  Rob then immediately went for help while I stayed with Heather, talking to her, hoping to maintain some level of awareness even if it looked like she had none.  I kept asking her to squeeze my hand, but got no response.  If she was letting out any sound it was more like a constant moan.  Athletes continued to come by, check on the situation, then head toward the finish which was only about a half mile away.  Rob returned with two others and ice packs.  We placed them in all the key places: under arms, crotch, head.  The three guys then carried her up toward the truck.  Knowing there was nothing I could do at that moment, I ran toward the finish.


At the finish I grabbed something to drink and chatted for a minute with Karen Oppenheimer who ended up crossing the finish line first.  I saw Rob and went over to make sure he knew he could put me to work as needed.  He directed me up toward where Heather was, getting ready to transport her to the hospital.  A small group of us continued to do what we could to care for her.  While others were checking her vitals I just kept talking to her, in the outside chance that would help her brain to latch onto something, and keep working.  Everyone stayed amazingly calm, knowing we were doing all we could do at that moment.  We stayed focused on her only signs of life:  checking to make sure she still had a pulse and whether she was breathing or not.  It was a far cry from how much life was in her just minutes before racing along the course.  Hard to recall now that I know Heather and how great she's doing, but I definitely remember moments where the thought of losing her seemed very real.  She was out.  I had never experienced anything like it in my 13 years in triathlon and it was hard to imagine her springing back to life from the state she was at that moment.


The ambulance arrived and Rob directed me to go with Heather to the hospital, knowing Heather was at the race alone and from out of town.  Still with race kit and race number on, I jumped in.  Over the course of a few hours at the hospital, as her body temp dropped to normal and she was rehydrated, it was amazing to see her come back to life.  When I could I kept talking to her.  Her eyes were open but unable to focus at first.  She could not talk for a long time.  Then, if you can imagine, slowly but surely she continued to increase her function.  Little nod, a little smile.  I had her husband Dave on the cell phone, giving him the play by play and getting info from him to the hospital staff about Heather.  When we knew Heather could hear what we were saying, but still couldn't move or speak, I put the phone up to her ear so Dave could talk to her and she had tears streaming down her face.  All great signs!!  My favorite moment was when I asked her to look at me.  I was standing to the side of the hospital bed.  "Heather look at me."  I repeated it again. She had yet to connect brain to motor function. She very slowly, millimeter by millimeter turned her eyes, and her head just a bit, and finally locked into my eyes, probably followed by a slight smile.  Yeah!!!  She continued to make small improvements over the next hour or two.  The next best moment for me was when she all of a sudden was Heather again.  Still lying on the bed, on her side, hands under her head cozy, she looked at me and said, "Who are you?" and I finally got to meet her!  Needless to say we had lots to talk about, including our mutual great friend, XTERRA Pro/Ambassador Brandyn Roark Gray, who we soon realized was the reason each of us were inspired to get into XTERRA racing in the first place.


Here's the one photo I have of the two of us as we were leaving the hospital later that day:






It was very apparent to me that my reaction and response on that day was due to a few key things.  One, I like to race, hard.  I'm super competitive with myself.  I like to take risks.  I like to experience new things, learn and improve.  But at the root of it all, is an appreciation and sheer joy of every minute I'm blessed to be able to live.  Not only live, but doing so healthy, happy and fit enough to do anything I want to do.   I was eating up every minute of that race, the sights, sounds, how I felt, where I knew I wanted to improve my bike skills, the fresh air, the volunteers' smiles and cheers.  Getting to the finish line is no more or less important than any one of those moments, and I couldn't have asked for more than I'd already gotten on that day.  At that point in the race, it was a whole new moment.  Nothing that came before or might come after it meant anything at that point.  Who's to say I was even going to get to the finish line?  Heather sure thought she was.  It was all about that moment.  By the grace of God I was still able to finish the race.  Bonus!


Two, after meeting with Rob Jackson, the race director, the day before the race and learning about his inspiration for putting the race on, I saw a bigger picture.  That he wasn't a full-time race director but simply wanted to bring this event to Portland to give back to the community.  That he had marketed and managed logistics for the race, including clearing trails for us to ride and run on and for the community to enjoy post-race.  That he didn't have a huge crew and was struggling to find volunteers for the event the next day (which ended up coming in droves after all.  Thank you!!!)  All of this lent itself to me knowing, in that instant that I came upon Heather, that I had to react, to help, without hesitation.  It was impossible not to.  I knew there was not going to be someone else coming along to the rescue immediately.  I saw the big picture, or the birds-eye view, versus the worms-eye view as my Aussie roommate likes to say.  It's a beautiful thing.


I'm stoked Heather is doing great, recovering well.  I spoke to her yesterday and we're already talking about where we might race together next for a rematch!  I look forward to getting back to Portland for another race and seeing what other adventures are in store.


A big thanks to XTERRA for inspiring life, nature, adventures, and the best of the mind, body and spirit.



4,896 Views 4 Comments Permalink Tags: triathlon, endurance, racing, triathlete, xterra, off-road, jessi_stensland, stensland, multisports

For a while now I've been seeing asymmetries and imbalances in my own body and everyone elses as well, both on a macro and micro scale, almost to a point where I wish I could shut it off at times.  It has come with the body awareness I've been honing and training with since 2004.  The photos below show the change I've seen in my body as a result of my functional performance training I began in 2004.  Since then I have not had a single chronic injury and my times have dropped significantly.  Coincidence, I think not.  The photo on the left is from the 1999 ITU World Championships in Montreal, Canada.  I ran a 39:30 10K, won the silver medal in my age-group and was 5th amateur overall.  The photo on the right is from a triathlon in 2005.  I ran 37:00 for my 10K off the bike.




I've also been, from time to time, looking at elite running race photos and putting "bets" on who won the race based solely on the degree of asymmetry.  My guesses have been right 100% of the time.


Here is a photo from one of the most riveting and memorable race finishes from the sport of triathlon this year.  You may have seen it already.  Six of the best runners on the planet in the sport of triathlon vying for one of the world's largest prize purses in the sport this past June.


Can you guess who won the race below, if you don't already know?



It's been said before, I'll say it again.  Find cause and effect where others find coincidence.

Look closer.



6a00d8354d091969e201287640b836970c-500wi.jpg athlete running in the straightest line (linearly and laterally), Simon Whitfield of Canada, won.  Coincidence?  I think not.  Nor do I believe it is a coincidence that Kahlefeldt (AUS) was second. Gemmell (NZL) made a comment on the photo about that being the last time he loses by a bird's pecker (or some similar kiwi colloquialism.)  Kris - I'm curious to know what you're working on to close that gap...I know you can! is, of course, one thing to point out what is wrong and another thing to point out why its wrong and offer solid solutions to correct it.  Dr. Joe Torg has been considered a top authority on running injuries as the co-author of the book, The Running Athlete, the definitive radiographic analysis of every conceivable running injury.  He can tell you, with utmost precision what part of the body is injured.  He is also quoted as telling Christopher McDougall, author of Born to Run, who wanted to run longer than 2-3 miles at a time without pain that, "The body is not designed for that kind of abuse." [Excerpts from Born To Run by McDougall.]


Times are changing.  Be a part of it!!  Form and function are taking the spotlight.  Injuries are not something to cope with but to avoid with specific actionable steps.   There are elements to performance that many athletes have yet to take into consideration in their efforts, greatly minimizing their ability to tap into their true performance potential.


Whether for injury resistance or performance, the same principles apply. But you've gotta understand them and apply them day to day for yourself.  Eliminate the guess work and implement a strategic, time efficient, performance maximizing plan and you'll be able to replace unnecessary injuries and unnecessary pain with fun long lasting memories for a really long time.

MovementU was created for this purpose.


Move well!!


7,025 Views 4 Comments Permalink Tags: training, running, triathlon, endurance, racing, running_form, jessi_stensland, jessi, stensland, functional_training, multisports, performace

The other day I twittered this...

"Had client on treadmill @7mph for 1min.  Said it felt like 9 out of 10 difficulty.  End of 18min workout he's @10mph :15sec on :15sec off!  Possible!"

I thought it was worth a bit more explanation, especially after Jeff White inquired about the following on Facebook, "What adjustments do you attribute that kind of improvement?"

Here's the scoop.


Earlier today I had a one-on-one session with one of the participants from last weekend's MovementU here in Arizona.  I like to call these sessions performance consulting.  I enjoy them.  A lot.  They are tailored to the needs/wants of that individual person, and depending on the open-mindedness/curiosity/knowledge of the individual will also include some degree of learning "what you don't know you don't know." Today's was a two-hour interactive learn-by-doing kind of session in the gym.  It started off with someMovement Prep, then a rundown of key functional strength exercises includingdouble-leg front squats and single-leg balance squats, RDLs, rotational rowand anti-rotational chops and lifts along with some key TRX Suspension Training movements like the low back row and the single-leg chest press.


Then we headed for some Energy System Development (cardio) on the treadmill...and that's where it got really good.


The client:  40-year old male, tall, lean, athlete-back-in-the-day, new to running.


My plan for him was based on where I've started my own pre-season training in the past:


3 sets of 3 x [1min hard + 1min off] with an extra minute between sets.
Total of 9min of effort within a 20min period.  No sweat, right?


First I took him through a 7-8 min warm-up at about 5.5-6mph where I threw out one cue at a time to focus on and interspersed those with over-exaggeration drills (focus on one leg, then the other for example.) I also had him switch back and forth between his 'old' form and a stronger/taller 'new' form for about 15 seconds at a time.  He was more than warmed up by the end.


Then after a brief rest period we started the main set.  He did not know what speed he should start at so I took a stab at 7mph to start.  Here's how it went.


7mph for 1 min.  1 min off.

[Perceived exertion on a scale of 1-10 was a 7-8 (somewhat hard to hard.)]


7mph for 1 min.  1 min off. 


[Perceived exertion on a scale of 1-10 was a very out of breath, doubled over 9.]


Not a good sign for him making it thru another minute at that speed so I modified INCREASING the speed.  Yes, you read it right, BUT...I decreased the length of the interval and increased the recovery period.


7.5mph for 30sec.  1 min off.


7.5mph for 30sec.  1 min off.


End of first set.  1 min break.


Second set...


7mph for 1min + 1min off. 


Watching him it hit me.  It was so apparent...and I told him so:  "7.0mph. That is LAME." He looked at me funny through the sweat that was dripping off his forehead into his eyes.  I continued "and you'll realize it.  Soon."  Little did I know I was going to make him realize it in the next 10 min.  But I had an inkling, and it went like this:


I got on the treadmill next to him.  Him: a fit-looking, tall, healthy dude, only running at 9min mile pace or so and for only 1 minute feeling like it was a 9 on a scale of 10 of difficulty.  No doubt it was, but I wanted more work done, for that same effort.

I put my treadmill at 10mph (6min/mi.)  We started the next interval together.  Him at 7mph, me at 10mph.  Without trying (at least I wasn't trying) our cadence was exactly the same stride for stride.  I would've loved to see this on video from the side.  All I could do is look down at his treadmill and see the logo on his tread coming around a lot slower than mine, but still our strides were in sync.  The minute finished no problem.  I hadn't even broken a sweat (which I was kinda stoked about not knowing where my fitness is at the moment, but that's not important here...) He did the interval fine.


He had one more minute of work left in that set. I asked him if he wanted to do another minute at the same speed or go higher speed for the :30 intervals again.  He gave a thumbs up.  Speed.


The 3rd minute of the 2nd set went like this:

8.0mph for :30 + ONLY 30sec OFF.


[Getting back to a 1:1 ratio of work to rest. Good.]


8.0mph for :30 + 30sec off.


1 min break.


The third set is where it got fun.  At this point, he was working his butt off, and I loved it.  For him it was that beautiful love/hate relationship (more or less is what I think I got from him.)


He admitted during this little break two things:


1.  He wouldn't have put the treadmill over 6mph.

2.  He rarely broke a sweat when he was running.

At the moment he was sweating, red in the face, breathing harder after that one minute of rest than he would've been during his entire run the way he was used to doing it.  His heart was working like crazy.  Awesome!


Then came the 3rd set.


He himself adjusted the speed for the first 2 intervals.


It looked like this:


1min @ 8.5mph + 1min off


1min @ 9.0mph + 1min off


He was WORKED.  For all intents and purposes DONE.  He had one more minute of work left to do.  So what did I do?


Jacked the treadmill up to 10mph and decreased the interval time.  Kept the work to rest ratio the same though.  I wanted any little leg speed he had in him even if only for 15 sec.


He finished his last minute of work this way:


4 x [15sec @ 10mph + 15sec off]


!!!!!!!!!!!!!  Then I was satisfied. He was REALLY done. : )


Only 9 minutes of effort.  So much benefit. Pushing the cardio system to work over and above the anaerobic threshold causes an improvement, an increase in that anaerobic threshold.  The result?  He'll be able to do more work at the same effort next time OR do the same work (speed) will feel easier than it did the week before.  Leg speed got worked.  The core HAD to activate. He HAD to take control over it to keep his legs under him.  The harder I asked him to go, the harder he had to activate his core just to keep his legs under him.  Tightening things up.  Getting more out of his same effort.  Awesome.


So to answer Jeff's original question:


Was it mental?  Was it physical?  I'd say it was a little bit of both.  The mind is capable when given a purpose.  15 seconds is much easier to focus on and push through the effort than 1 minute.  If I ever think my mind or my body can't handle the interval, i'll shorten it and eek out my last bit of energy that way rather than slowing down to accommodate my mind/body.  I only gave subtle running form cues to the athlete during the workout.  Just by him having to try to keep his legs under him to achieve that speed, was causing him to run more biomechanically correct and efficient.  He wouldn't have been able to go that fast if he hadn't. So there's something to be said about working on mechanics, thinking through the process, but combining that with simply challenging the body to move the way it was born to just as important in the performance process.


Redefine your 100%.  You can change it.  Daily.   You've just gotta push your limits.  Be curious.  Go where you haven't gone before!


More to come.


Move well!

5,347 Views 0 Comments Permalink Tags: training, running, triathlon, endurance, performance, jessi_stensland, movementu
Just arrived in Kona, Hawaii with the team at!  We're here covering the 2009 Ironman World Championships all week long.  It's my seventh time being in Kona for the event, third time doing video, and it never gets old.  We're going behind the scenes once again to capture the color, culture and craziness that is Ironman Hawaii.  Fashion trends (compression socks), food habits (Lava Java), downtime (very little), parties (schmoozing and showing off stuff), outlandishly outfitted race bikes, Ironman tattoos and on and on.


You can find it all on the IRONBLOG!  Tune in daily to keep up with our crew...we're gonna be going non-stop!


Keep you posted.

4,556 Views 0 Comments Permalink Tags: video, running, cycling, swimming, triathlon, ironman, endurance, jessi_stensland, jessi, stensland, ironman_hawaii

Performance POV // Four Fundamental Movements


Here are four movements that I consider fundamental to injury resistance and performance that I have recently witnessed athletes unable to do.  Can you?


1.    Back bend

2.    Single leg balance[Single leg balance|]

3.    Squat jump

4.    90/90 stretch




I ran with a local running group not too long ago.  After the run I was taking them through some functional stretching.  One thing I’ve come to like to throw into my routine, which I’ve borrowed from the sun salutation in Ashtanga Yoga, is the back bend.  The sun salutation starts standing and the first movement is to put your arms straight overhead and reach backward, creating a fluid bend in your back, your whole back that is: upper (cervical), middle (thoracic) and/or lower (lumbar). 


Watching the runners attempt a backbend was painful to watch.  The majority of them, were standing, with hands on their hips, and their back bend was barely anything more than a simple tilt back of the head at the neck though it looked like they were really trying, and possibly even feeling, like they were doing a back bend.


Ideally the vertebrae will all be moving freely and you can achieve a fluid curve from your hips through to your head. It’s common to have decreased mobility through a certain section of the spine, especially if not actively practiced.  That said, it is also easy to maintain a healthy, mobile spine, by regularly doing some back flexion and extension while on the floor on your hands and knees, similar to a cat stretch, for example. In yoga, the cobra and downward dog, among others, are great options as well.


Can you do a proper back bend?







One day a friend of mine, 2:13 marathoner, finally gave in to my continuous chatter about “core stuff” as he called it, and let me take him through a couple basic principles and movements.  We didn’t get far.


I asked him to balance on one leg:  standing with one foot on the floor and the other raised at the hip with the knee bent at 90 degrees and ankles dorsiflexed (pulled up) as in running. 


He couldn’t.  He tried and tried.


Finally he gave up and said, “What does it matter?  I can run a 2:20 marathon out the door, right now.”


Simple answer.  Number one:  You have no guarantee that you’ll stay injury free to even get to the start line or finish the race.  That’s no fun!  Balance, stability, and all the rest are a big part of an injury resistant body.  It’s completely possible to achieve that for yourself.  The bonus is, the training that helps with injury resistance is the same training that makes you more efficient and therefore more powerful as an athlete.  They go hand in hand.  So answer number two is:  You could be running 2:20 with less effort OR running faster with the same effort. 


Win-win-win situation!


Can you?  Not only balance, but keep an eye on your posture and alignment of your

shoulders, hips, knees and ankles.  Are they symmetrical? Tilted?



As importantly, the next step necessary for efficient performance, would be doing a proper one-leg balance squat.  One that is functional, in control, and with your body weight properly dispersed from your head to your toes.


Finally, mastering efficient and stable one leg elastic exercises, like the single-leg linear box hop is key to overall injury resistance and performance, especially in ground-reaction type sports like running. 




The other day my cousin, just prior to shipping out to start his Air Force Special Tactics Officer training for the next two years, took me through my very first full kettle bell workout.   He was a great instructor.  He taught me the moves and the principles behind them.  It was a great workout.  Just after we finished, I was thinking about how, if I was to think about this workout from a Performance POV it was obvious that the major thing that was missing to make this a complete workout was some elasticity.  We had incorporated some flexibility, mobility, strength, stability and even some cardio, but nothing elastic. I mentioned this to him and he was game for doing some.  Squat jumps[Squat jumps|] are a great way to get a quick set of elastic movement into a workout and keep that system fired up for you. 


My cousin is incredibly strong, smart and athletic.  We had just done upwards of 100 kettle bell two-arm swings and yet he could not coordinate a squat jump.  I was surprised, but not really.  Nothing surprises me anymore!  The movement, although seemingly simple, requires triple extension of the hips, knees and ankles.  When done properly, the power and coordination comes primarily from the hips and glutes not from the legs.  It should be initiated through the hips and followed through by coordinating the extension of the knees and ankles to do the movement properly with the least amount of effort and the most power.  Typically people think of their legs when they go to perform a movement like this, however it’s much harder and less powerful trying to control the entire body with the legs than it is the legs with the body. 




This came up because I had overheard a triathlete asking a local triathlon coach about how to rotate better in the water while swimming.  After she got some advice on drills to do in the water, I asked her to come over and do a 90/90 stretch which is a great way to see how much rotation you have in the spine under a bit of a load (similar to rotating from the hips and then pulling in the water.)  She had none.  No kidding.  Yes, the spine could rotate, so she had mobility, but when asked to maintain some pressure at her knees and shoulders, there was zero rotational stability and strength. 


Remember it’s the body that is doing the sport.  Proper technique can only be achieved with a body that’s capable of performing the proper technique and this, more often than not can and should be achieved on land regardless of sport.  You may feel what you think is rotation, but rotating your whole body from side to side is not what you’re looking for.  Rotating through the spine will help you swim more efficiently.





Go move well!!




7,617 Views 1 Comments Permalink Tags: endurance, jessi_stensland, functional_training

I observe things all the time in endurance sports workouts, at the gym or elsewhere, that either completely miss the boat of performance efficiency or make a really good effort, but maybe miss a simple principle that takes away from the rest of the effort in a major way. Best performance comes from understanding and implementing all of the elements together to make one injury resistant, efficient, powerful body that's capable of doing work. I'm going to call these blogs: Performance POVs. In other words: observations on day to day happenings from the point of view of true performance and movement efficiency.


This Performance POV is based on observations from two track workouts I did recently with two different triathlon teams.


Doing running drills as part of the workout = GREAT

Doing them mediocre or wrong = A WASTE OF TIME



1. Hurdle drills are great for joint mobility and muscle elasticity when done correctly. What I saw was athletes crunching at the waist, hunching their back over, neglecting their posture and any power through their pillar just to get their leg over the hurdle in a somewhat sloppy sing-songy kind of cadence. Posture should be the number one priority in any exercise if you want to maximize your efforts. In this case you could lower the hurdles or do skipping drills that allow you to maintain great posture.


2. Running form drills are great when done correctly. What I saw was athletes sent out for 2 loops of the track, doing a drill on the straights and jogging through the curves. Coaches weren't coaching and athletes (on the whole) were chit chatting away not focused on their body or the drill. Here's my thoughts: drills should be purposeful, coached, and run over shorter distances so attention can stay focused on the drill at hand. It gets hard to maintain good form with drills over long distances. It's a coaches job to understand how to coach the drills given to athletes and coach them through it. Athletes if you want to make the most of your time, focus on your body and the running drill, don't chit chat.


Defining "WARM-UP"


Picture a group of athletes, having been doing running drills for at least 30 minutes, sweating, hearts racing, looking at each other like, "I'm WORKED! And we haven't even gotten to the track workout yet!" I was stoked to see the running drills not only incorporated but actually taught, and taught well. Then there came what I've come to call a "so close and yet so far" moment. The coach asks: "How many of you warmed-up jogged for 30 minutes? 20 minutes? 10 minutes or less?" Most people raised their hands for 10 min or less. At this point the group was scolded for not having warmed-up enough. I thought, oh geez, really? These athletes are not "warmed-up" enough? Ha!


Is warm-up defined as simply jog for 20 minutes? Maybe its to "get your heart rate up."


If you understand running, you understand that there's a whole lot more to your performance than higher than average heart rate. Posture, glute activation, joint mobility, stability, elasticity, strength and proper running mechanics all go into every running step you take. Those athletes in that track workout had done all of that and yet were being told they hadn't warmed up enough.


The term warm-up is a bit one-dimensional. I prefer to "prepare my body to move" and give some physiological purpose to my preparation. My movement preparation involves little running. I prefer spending my 10-20 minutes with functional exercises, running drills, and a few strides. Even 5 minutes of it does a body good.


More PERFORMANCE POVs to come.

1,426 Views 1 Comments Permalink Tags: running, endurance, running_form, jessi_stensland, jessi, stensland

Here are a few movement preparation exercises that I do before hopping in the water to make sure my body has got the mobility it needs to get through my swim stroke efficiently.  Only takes about 3-5 minutes.  Click on names for link to video of the exercises.


1. Forward Lunge with Twist.


In place or walking.  Take a step forward into the lunge position and then twist your torso by reaching the arm of back leg across the body and down alongside the opposite lower leg.    Be sure to keep hips parallel to ground, abs and glutes engaged and hip/knee/ankle in line. 4-6 on each side.


2. Standing Ts.


To open up the chest and warm up/strengthen the rotator cuff.  Standing in a split stance (step one leg forward about 2 feet) raise arms out to sides, parallel to the ground, turn thumbs toward the back, and engage (squeeze) the scapula in toward the spine and slightly downward.  Hold for 1-2 seconds then release and repeat. 6-10 times.


3. 90/90 Stretch.


For rotational stability.  Lying on the ground on your side, with the lower leg straight, and the upper leg bent so the hip and knee are both at approx. 90 degrees.  Extend your arms out in front of you - to the side you are facing so they are perpendicular to your body and your palms are touching.  Press your bent knee into the ground and maintain it there while you take your upper arm up and over toward the opposite side, rotating the spine as you go.  Key is to engage your abs/glute to keep the knee on the ground so you can reach as far as you can with your spine (led by your arm.)  Ideally you will end up with both arms/shoulders and back flat on the ground, arms in a T, with the knee still engaged into the ground.  Hold for 1-2 seconds, return to starting position, and repeat x 4-6 on each side.


4. Quadruped rocking w/ back flexion/extension.


On the ground, on all fours, sit back into your hips while keeping your abs engaged.  Return to starting position, flex and extend your spine like a cat stretch.  Repeat 6 times.







2,099 Views 1 Comments Permalink Tags: training, swimming, endurance, jessi_stensland, jessi, stensland, functional_training, movement_prep

I love GREAT questions!  This time I'd like to highlight one I received on Twitter from MusikFan85, which was similar to one that also came up recently with a triathlete named Crystal, during my bike session with Breakaway Training here in San Diego.  I have been swimming competitively for 26 years now and have been through a lot with my stroke.  I too continue to learn how to swim more efficiently, but there are definitely a few foundational keys to being on the right track.


MusikFan85 wrote:  "I want to go swimming tomorrow too. (Getting in shape for a triathlon this summer.)  Any advice for a beginner in swimming?"


Crystal asked:  "How can I work on my rotation in swimming?"


So, here are my thoughts, in a particular order, on great swimming, beginner or not:


2.  TECHNIQUE:  Get yours evaluated, corrected, and then never stop working on it.


Swimming, as you may know, is so much about your technique in the water that one of the first things I always suggest is to invest some time (and even a little $$ if necessary) in some personal instruction on swimming technique and specifically YOUR swimming technique.  More often than not what you THINK and FEEL like your arms, legs and body are doing in the water are FAR from what they are actually doing. Having it pointed out to you and corrected by a trained eye can helpyou be safer in the water, swim more relaxed with less effort and very likely may take seconds, if not minutes off of your swims almost immediately. The best swimmers in the world still spend a good chunk of most if not all of their workouts doing swimming drills.  I recommend starting and/or finishing every swimming session with at least a few laps, if not an entire set, of drills.


1.  YOUR BODY:  I'm listing this suggestion second for a reason, but it is actually rule #1 (FYI: its not a typo.)  Do functional training.  In other words train your body to be athletic so it can actually DO whatever sport you would like it to this case, swimming efficiently.  In other words get in the gym and work on your body's joint mobility, flexibility, strength and stability.  Why? For example, a coach may cue you to rotate your body and initiate the stroke from your hips, but that is going to be darn near impossible if you don't even have the ability and rotational stability through your mid-section TO rotate your hips separate from your upper body with any level of strength and power.  And you'll only really know whether you can or not, if you test it out on dry land first.  So for example, in regards to the Breakaway Training Athlete's question, I recommended one of my favorite rotational stability exercises -- the 90/90 stretch -- as you can see in the video here. Safe, efficient, swimming technique will be best achieved when your body can actually perform the movements required by those specific swimming drills being given to you by a coach or instructor.


3.  SPEED:  Swim different speeds.  Karlyn Pipes-Neilsen once told me that she trains in up to 7 different speeds.  Now, I don't remember exactly what each of the 7 were, but suffice it to say:  Mix it up!  Beginners may only have 2 speeds to start.  Easy and All Out (Hard).  Which means, even if you get in the water and swim most of your time in your steady pace, take a half of a lap or a full lap and go as hard as you can a couple of times.  You'll feel different in the water.  Your body position will change.  You may even like it better! Eventually, as you get more efficient, you'll be able to hold your 100% for longer AND you'll find you have a speed in between easy and hard, let's say, medium, that's something that feels like work, but you could hold that speed for a while.  Avoid having just one-speed.


Now go fishies, go!!!



956 Views 0 Comments Permalink Tags: swimming, endurance, jessi_stensland, jessi


Announcing a brand new training opportunity for triathletes taking place this spring, in Santa Monica, CA. Lead by professional triathlete (Yours Truly) Jessi Stensland along with a team of performance specialists at the Core Performance Center, the 12 Weeks to Tri Program will prepare you for your best ever performance, whether you are doing your first triathlon, want to get to the start line strong and injury-free or are commited to taking your performance to the next level, or all of the above, of course! The program integrates the fundamental components of performance including training for efficiency of movement, proper form, power and cardio capacity, as well as nutrition and recovery.


Join me this Thursday for a complimentary workshop on triathlon training that will outline these fundamentals and discuss the details of the 12 Weeks to Tri Program which will begin in early February and be based at the Core Performance Center and integrate resources of the LA Tri Club as well as triathlon events in and around the local Southern California area.


Details of the workshop:



Thursday, January 22, 2009




Core Performance Center * 2020 Santa Monica Blvd * Santa Monica, CA 90404


Andria King * * 310.573.8866


826 Views 0 Comments Permalink Tags: training, triathlon, endurance, jessi_stensland, jessi, stensland, functional_training


I'm often asked, "What do you eat?"


And my answer nowadays is:  "Do want me to tell you how I eat or do you just want me to tell you what you want to hear?"


Haha...That's because it started to feel like every single time I gave my pretty simple, concise, no fluff (and ok, probably boring, but its nutrition, not nunchucks) answer, it just would NOT be enough, and the conversation that ensued always seemed to be trying so hard to justify other nutritional habits albeit with a slight grin or knowing tone that says "AH I know, but...!!"   Prefacing my answer with the question above has seemed to help. A bit.


Yes there are guidelines, see below, that are not rocket science; they are not trends; and we've all heard them before. 


My number one rule of thumb is to first:


EAT LIKE A HEALTHY PERSON SHOULD EAT...then add on nutrition as needed for workouts/races and overall training load.


Too often I've seen people spending too much time worrying about supplementing, yet not giving their body a great springboard with a simple healthy diet.  Check out PhenomeNall Nutrition for just this kind of approach from Olympic Swimmer (and someone i adore) Anita Nall Richesson.


I'll discuss my sports nutrition in an upcoming blog that will feed off this one (no pun intended!)


More often what is more important are the SOLUTIONS that help stick to the guidelines.  For example here's one that worked for me:


Pick one rule to stick to first.  That's what I needed to do when I was getting back on the wagon after my two year hiatus during which, i'll admit, I allowed myself to have no rules (that said, lucky for me, I was raised with some basic principles - thanks to Mom - that I could never fall TOO far off of good nutrition.) For my first rule I decided on this:  "Whatever you eat, eat clean." I didn't care how much I put in my body or when or what, as long as it was always clean food (minimally processed, minimal ingredients, local, fresh, raw when possible.)  That alone changed my shopping habits to a degree:  It made me explore new products and had me frequenting the smaller, local, healthful grocers, all the time, instead of the big chain grocery stores, which I now utilize only in emergencies, though I realize i'm lucky and have a few great options very close to my home.  There is just SO little in those bigger stores that is unprocessed or even minimally processed.


__________________THE B - A - S - I - C - S__________________






the fewer steps energy has taken to get from the sun to your body, the better.




colors represent vitamins and minerals in whole foods.  Make it multi!




brown rice, quinoa or couscous instead of packaged side dishes.




good protein, carbohydrate, fats every time.




keep fuel on the fire**




Practically speaking, here are a couple of BREAKFAST FAVS:


1 cup non-fat plain yogurt Mixed_Berries

slivered almonds

whole oats OR Ezekiel Sprouted Grains Cereal

banana or berries

honey or agave syrup to taste





2 eggs

2 slices whole grain (local when possible...its SO good!)

1 Tbsp almond butter on the toast

1 orange

1/4 avocado if i've got it





1/2 cup whole oats (1 cup cooked)

1 Tbsp peanut butter

1 banana

honey to taste



And one LUNCH FAV for now:


Super Satisfying Sandwich


2 slices local bread...for example...look at these ingredients...SO GOOD!


Julian Bakery's Wonderful Bread:  Fresh ground whole grains of golden *wheat, oats, *rye, *corn, brown rice, *millet, seeds of sunflower, flax, sesame, poppy, pumpkin, pinto beans, honey, yeast & sea salt.


1/2 avocado

Lots of hummus

and anything else you've got like...

roasted red peppers, sprouts, cucumbers, lettuce, tomato, carrots








More to come - but for now - happy eats!!











**I've learned a bit about ayurvedic practices that focus on eating 3 larger meals vs. 6 smaller meals based upon the idea that the body needs the time to fully digest each meal before eating more.  Which makes sense.  I think as athletes, especially with training sessions throughout a day, eating more often is a necessity.  So find a balance or switch it up from time to time and see how your energy level is.



1,106 Views 0 Comments Permalink Tags: running, triathlon, nutrition, endurance, eating, jessi_stensland, jessi, stensland