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If you are doing a cable pull down exercise to work your abdominal muscles, you can consider a couple of modifications to the way many athletes do this exercise - shown here.

 

If you’ve been following the blog, you know I’ve been emphasizing balance exercises. The modifications I’m going to suggest to the cable pull down or cable crunch were driven my desire to improve my double-poling power while Nordic skiing. However, I think these exercises are good for other endurance sports as well.

 

First, move the pulley mechanism so the pulling force comes from in front of you rather than above your head. The force should come from roughly a 45-degree angle. The second modification is to stand on one leg while doing the pulling maneuver. (Yes, like using a double-polling technique while skiing.) Finally, when you rise up, don’t hyperextend your spine, rather keep it in a more neutral position.

 

This one works best with lighter weights.

487 Views 0 Comments Permalink Tags: training, weight, strength, skiing, cable, pull, down, nordic

The route for the 2013 USA Pro Cycling Challenge wasannounced today. Here are the city stages and dates:

 

2013 USA Pro Challenge stages
August 19 Stage 1: Aspen/Snowmass Circuit
August 20 Stage 2: Aspen/Snowmass – Breckenridge
August 21 Stage 3: Breckenridge – Steamboat Springs
August 22 Stage 4: Steamboat Springs – Beaver Creek
August 23 Stage 5: Vail Time Trial (ITT)
August 24 Stage 6: Loveland – Fort Collins
August 25 Stage 7: Denver Circuit

 

The Loveland-Windsor-Loveland-Estes Park-Fort Collins proposed (not final) route covers many of the roads that I ride on a regular basis. We do the route from Loveland to Estes Park a minimum of once per month. This stage, called "the penultimate stage" by VeloNews writer Brian Holcombe, will be fun to watch. The canyon leading to the small town of Glen Haven, is a perfect place to make abreak. The sight-distance lines are short. If a move can’t stick there – the switchbacks will break those who are near the edge.

 

Here’s the proposed route:


View Larger Map

 

 

 

Below is a link to a ride from Loveland to Estes Park viathe switchbacks and back on Highway 34. This is only a small piece of the stage and it has 3,858 feet of elevation gain: http://connect.garmin.com/activity/164118280

 

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Detailed off-season plans for triathlon and cycling, along withevent-specific running, cycling and more triathlon plans found here.

 

Comments can be added on Facebook.

 

Ironman and half-Ironman plans available on ActiveTrainer.

438 Views 0 Comments Permalink Tags: route, estes_park, loveland, glen_haven, fort_collins, usa_pro_challenge, switchbacks

Restricting food intake to lose weight is the common approach to becoming leaner. Yet, research consistently tells us that reducing diets are often unsuccessful and contribute to weight gain in the long run, to say nothing of depression and disordered eating behaviors. A growing body of research suggests that intuitive eating is a healthier alternative to current strategies of dieting to lose weight.

 

Intuititve eating is a sustainable approach that focuses on trusting your body to tell you how much to eat so you will stopping eating when you are full. Intuitve eaters eat for physical, not emotional, reasons.This is how normal-weight people tend to eat.

 

We were all born with the ability to eat when hugnry and stop when content. Unfortunately, our society’s food environment and lifestyle easily derail intuitive eating behaviors. We are often too busy to eat when hunger arises or fail to have food available. Many dieters even keep food “out of the house” due to lack of trust regarding their ability to stop eating when they are full. Fatigue and stress, in addition to the denial and deprivation associated with dieting, further compound the drive to overeat.

 

As a society, we need to step away from encouraging both young people and adults to diet and instead focus on—

1. teaching them how to eat mindfully (i.e., to connect with body signals: Does my body need this food?),

2. improving the food environment (such as having salad, not French fires, be the default side dish on menus), and

3. making sleep more of a priority.

As an adult, you can take steps to reclaim this innate behavior  and teach yourself how to eat intutively so you can better invest in your health and well-being.

 

For more information, enjoy reading Intuitive Eating by EvelynTribole and Elyse Resch.

 

With best wishes for a happy and healthy 2013.

 

Nancy

1,871 Views 0 Comments Permalink Tags: dieting, nancy_clark, intuitive_eating, how_to_get_off_the_diet_roller_coaster, evelyn_tribole

For the athletes that I’ve coached for at least one season and for those with no access to a gym facility, I’ve added walking lunges to their strength training programs this off-season (base or preparation periods).


I’ve done this for several reasons:

  • It’s an easy exercise to do anywhere
  • You can use hand-held barbells or home-made weights (including rocks in a backpack) rather than a squat bar. 
  • This exercise is dynamic and works not only the gluteus maxiumus, but also quadriceps, adductor magnus (for those that had adductor cramps last season, working these muscles may help), soleus, hamstrings, gastrocnemius and also uses several other muscles as stabilizers.

 

You can find the simple strength training plan I use for my athletes under the free supporting download documents section here.


There is a great video on walking lunges on the site ExRx.net


PS…For those of you that ski in addition to cycling andrunning, this is also a good exercise for balance


PS2...Begin with 10 walking steps, no weight. Move to 20 walking steps, no weight. Once you get to 20, begin adding weight.

 

 

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   Detailed off-seasonplans for triathlon and cycling, along with event-specific running, cycling andmore triathlon plans found here.

 

   Comments can be addedon Facebook.

 

   Ironman andhalf-Ironman plans available on ActiveTrainer.

685 Views 0 Comments Permalink Tags: running, cycling, strength_training, skiing, walking_lunges

A fellow coach, Steve Diggs, sent me the link to this research paper. Several years ago, Steve and I had a discussion about high intensity training (HIT) programs that other coaches were using, as well as repeated training for Ironman distance events. The short of the discussion is that we both had a gut feeling that there is some top limit for the volume of HIT and overall volume of endurance training where if you go over that limit, it is harmful to your health.

Now there is research that is backing up our gut feelings. Here are a few key plucks from the research paper:

· Mohlenkamp et al studied 108 middle-aged German long-term marathon runners and compared them with matched nonrunner controls. They observed a greater atherosclerotic burden in the marathoners as documented by higher coronary artery calcium (CAC) scores.

· Indeed, long-term sustained vigorous aerobic exercise training such as marathon or ultramarathon running or professional cycling has been associated with as much as a 5-fold increase in the prevalence of atrial fibrillation.

The conclusion of the investigation follows:

In some individuals, long-term excessive endurance exercise training may cause adverse structural and electrical cardiac remodeling, including fibrosis and stiffening of the atria, right ventricle, and large arteries. This theoretically might provide a substrate for atrial and ventricular arrhythmias and increase cardiovascular risk. Further investigation is warranted to identify the exercise threshold for potential toxicity, screening for at-risk individuals, and ideal exercise training regimens for optimizing cardiovascular health. For now, on the basis of animal and human data, cardiovascular benefits of vigorous aerobic exercise training appear to accrue in a dose-dependent fashion up to about 1 hour daily, beyond which further exertion produces diminishing returns and may even cause adverse cardiovascular effects in some individuals.

While it currently appears the researchers are saying “some individuals” – the endurance sports and intensities that some of us do repeatedly “may not” be good for overall health.

If it turns out that anything over an hour a day is bad for you – will you give up doing the distances and intensities you love so much?

Or – will you say everyone must die of something and if doing endurance sports year after year does it, I’m okay with that? (Comments can be added on Facebook. )

 

 

Note: Find the full article here, including a video interview with the author. The short video is worth watching.

 

 

 

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Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.

 

Ironman and half-Ironman plans available on ActiveTrainer.

 

 

908 Views 0 Comments Permalink Tags: sports, running, cycling, triathlon, endurance, health, risk

   Quinoa is becoming maintream among many health-conscious athletes, many of whom are vegetarians or vegans. They may choose to eat quinoa because it is said to be a protein-rich grain. (Technically speaking, quinoa is a seed, but we eat it as a grain-food.) Quinoa is also touted as containing all the essential amino acids. 

 

But as you can see in the chart below, quinoa is not really a protein powerhouse. Be sure to eat it along with tofu, beans, yogurt or other protein-rich foods to reach the target of 20 to 30 grams protein per meal.

 

Quinoa is also expensive: $6 per pound, as compared to brown rice at $1.50 per pound.

 

Here's how some grains compare:

 

Grain

1 cup

cooked

Calories
Protein
Fiber
Iron
Pasta, white2 oz. dry2007 g2 g2 mg
--whole wheat2 oz. dry200862
Rice, white1/3 c dry225412
Rice, brown1/3 c dry225521
Quinoa1/3 c dry200853

 

 

 

If you are a quinoa consumer, please let me know your reasons for choosing quinoa.

Thanks!

1,954 Views 0 Comments Permalink Tags: grains, nancy_clark, quinoa, vegan_diet, vegetarian_diet

Edible seeds and nuts are not only nutritious but can add a nice crunch to yogurt, cereal, salads and casseroles. Most have a mild, and slightly nutty flavor. They are rich in polyunsaturated fats, fiber, anti-oxidants, vitamins and minerals such as Vitamin E and magnesium—but they also add calories. Dieters beware—a few tablespoons here and there of nuts and seeds from the salad bar can add another 200 to 400 calories!

 

Flax is a source of health protective ALA omega-3 fats. You need to grind the seed or else it will passwhole through your digestive tract.

Chia, like flax, is a source of ALA omega-3 fats. ALA is not as effective as fish and animal sources of omega-3, but any omega-3 is better for your health than nothing. When soaked in water for 10 minutes, chia seeds create a gel that can be used as a thickener for smoothies and as an alternative to eggs and oils in some recipes.

Sunflower seeds have a pleasing taste when added to a salad, muffins, or  cereal. Sunflower butter is a popular alternative to peanut butter, and is rich in healht-healthy polyunsaturated fats

Pumpkin seeds, also known as pepitas, have a nutrient profile similar to other seeds.

Hemp contains all the essential amino acids, adding aboost to vegan diets.

Sesame seeds have a gentle flavor. They make a nice coating for sauteed or baked chicken breasts (in place of—or in addition to—bread crumbs).

 

Here is how their nutritional value compares. Note how the calories can add up quickly. They offer some protein, but for a vegan athlete who may need at least 60 to 90 grams of protein per day, they are not a strong protein source. The same goes for calcium and iron; nuts and seeds are a source of those nutrients, but generally not a strong source -- unless you happen to enjoy lots of sesame seeds (for calcium) and chia (for iron)!

 

 

Seed

 

Serving size

 

Calories

 

Protein grams

 

Fiber grams

 

Calcium mg

 

Iron

mg

 

Comments

 

Chia

 

¼ cup (30 g)

 

140

 

5

 

10

 

180

 

8

 

Has ALA omega-3 fats

 

Flax, ground

 

¼ cup

(30 g)

 

150

 

5

 

8

 

70

 

1.5

 

Whole seeds do not get digested

 

Hemp seeds

 

¼ cup

(30 g)

 

180

 

10

 

4

 

--

 

1

 

All essential amino acids

 

Sunflower

 

¼ cup

(30 g)

 

190

 

6

 

3

 

20

 

1

 

Grind for alternative to peanut butter

 

Pumpkin

 

¼ cup

(30 g)

 

170

 

9

 

2

 

50

 

2

 

Also called pepitas

 

Sesame

 

1/4 cup (35 g)

 

200

 

6

 

4

 

350

 

 

5

 

Good source of calcium!

 

Walnuts, chopped

 

¼ cup

(30 g)

 

190

 

4

 

2

 

30

 

1

 

Has ALA omega-3 fats

 
1,508 Views 0 Comments Permalink Tags: nuts, chia, seeds, salad_toppings, hemp, sesame_seeds, sunflower_seeds

A few weeks back when I knew I needed my appendix removed, I asked the surgeon what to expect after the surgery and how long it would be before I could get back to doing normal workouts. In this blog, I outlined what might be expected for me.


Before Igive you details of what I did, I want you to understand this is no recommendation for anyone else. It is just the details of my recovery. I know there are plenty of people that take longer and probably some that take less time as well.


That written, all workouts below were aerobic. The early workouts were what I would call uncomfortable, nothing was painful. I expected some discomfort early in the game.


Surgery Day –The surgery went well and I was home a little over 3 hours after heading out to the hospital. I took ½ of a narcotic pain medication to bridge a gap until I could take ibuprofen. Obviously no workouts today.


Day 1 – Ibuprofen only, no narcotic meds. No workouts.

Day 2 –Ibuprofen, 30-minute walk.

Day 3 – Reduced levels of ibuprofen, 30-minute indoor trainer ride. (This felt fantastic and seemed to help removed some of the CO2 bubble below my diaphragm.)

Day 4 – No more ibuprofen from this day forward. Did a 40-minute indoor ride followed by 10 minutes on an elliptical trainer. The elliptical experience was enough to know I don’t want to run yet. (After this workout the CO2 bubble was gone. Hooray for getting the blood moving.)

Day 5 – Didn’t feel like an aerobic workout so did a 20-minute walk.

Day 6 – 45 minutes of indoor cycling followed by 3 sets of walking lunges and 3 set of squats (body weight only).

Day 7 – Very easy 90 minutes on the road bike. (Outside, yeah!)

Day 8 – 38 minutes of a run/walk combination. I felt better at the end of the session than at the beginning. It seemed that my abs needed to be stretched out a bit and get some blood moving into them  – which didn’t seem to be happening on the bike.

Day 9 – 75 minutes road bike.

Day 10 – 60-minute swim and 30-minute run later in the day.

Day 12 – Road bike to Estes Park, one way, for a total ride time of 2:40. (This is half the distance and a bit over half the time of what was “normal” for me on a weekly basis prior to the surgery. No, I don't ride to Estes each week, but similar distances and times.) I capped intensity at the top of Zone 2 on this ride and felt great the entire time. I had no issues whatsoever.

Day 13 – Had the post-surgery exam and everything looks great.


Additional items I did that may or may not have helped: I wore travel compression stockings through Day 3 since I wasn’t doing much moving. I consumed fresh pineapple (for the anti-inflammatory properties) through Day 10. I supplemented with Branch Chain Amino Acids and L-Glutamine through Day 10 (and four days preceding the surgery). Though no fun, I iced my belly Day 1. They did recommend ice on the day of surgery “if I feel like it” – I didn’t. I suspect this would have helped with healing the stretched out abdominal muscles even more, but…


I was sleeping around 10 hours per night the first five days and taking a nap each day. Sleep is critical to recovery. I will say I didn’t sleep “well” until Day 8. 


I’ll stay away from lifting any weights until after Day 14. When starting back to weights, I’ll keep it light. (The concern is getting a hernia.) There are no restrictions now on mountain biking, skiing, running or riding.


If you have to do some type of non-emergency abdominal surgery, consider going into the surgery not exhausted from training. Don’t view your last few workouts as an opportunity to binge on volume or intensity because you’ll be off workouts for awhile.Instead, go into surgery well rested so you can get back to workouts more quickly. When you visit the surgeon, let him or her know what is normal for youbefore the procedure and what you might expect afterwards.


If you’re reading this prior to heading for a procedure, all the best to you ~

 

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Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.

 

Comments can be added on Facebook.

 

Ironman and half-Ironman plans available on ActiveTrainer.

662 Views 0 Comments Permalink Tags: running, cycling, swimming, workouts, recovery, appendectomy

On the road to recovery, there were a few things that surprised me (as in, I had no clue I’d feel this way) and some things I’m pleasantly surprised about.


I’ll give you lots more details on workout specifics after I see the doctor early next week for my follow-up appointment; but a few brief, pleasant surprises. First, I was on an indoor bike for 30 minutes three days after surgery. To date, after every aerobic workout I’ve felt better than before the workout - and it lasted. That is, I didn’t just get an endorphin high that left and also left worse off for recovery. In all cases so far, aerobic work seems to have sped up the recovery process. Within the last few days I’ve had a real run (not walk, jog, shuffle), an hour swim and a decent outdoor bike ride.


One of the things that surprised me is that I was afraid to drive the car for the first time. I had this odd fear that if I’d crash, the seat belt would dig into my surgery area and REALLY hurt. I was paranoid about having an auto accident. Never in my life have I had that fear.


I was also surprised to be afraid of riding my bike outside for the first time. When I tried to analyze why, it seemed I was afraid of falling – perhaps popping open wounds – and I had an odd fear that I would get so tired that I wouldn’t make it home. Turns out there was nothing to fear, I didn’t fall and I made it home fine.


Finally, because it’s not comfortable to have anything tight around my belly button area or even low and pushing up against the belly button (like low cut jeans will do when sitting) – I’ve found myself being attracted to those velvety workout-looking pants and hoodies. I can see how they make the perfect public attire for those not wanting to wear anything tight.


I have yet to purchase said soft-looking, stretchy outfit – but I was surprised at how I was suddenly attracted to them. Those that know me well say they day will not come when such a purchase will occur…

 

...don't count on that. When comfort is key, people will do unusual things.

 

 

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Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.

Comments can be added on Facebook.

Ironman and half-Ironman plans available on ActiveTrainer.

 

1,802 Views 0 Comments Permalink Tags: recovery, appendectomy

Sports organizers often have to wear many hats and operate on limited budgets. You’re probably an admin, marketer, designer and logistician all rolled into one. When it comes to marketing, wouldn’t it be nice to have professional, creative graphic designs to spruce up your eteamz site? Well you can now.

 

Here are five easy online tools we found that will help you, the multi-tasking sports organizer, take your graphic designs up a notch (for free!):

 

1. Timetoast - This site allows you to create compelling, interactive timelines and share them around the web. For example, you could create a timeline of your team/league – when it was founded, how many kids competed each year, any notable championships, etc.

 

To show you what we mean, here’s something a Timetoast user created about the History of Women in Sports:


 

2. Wordle - This “toy”allows you to generate word clouds from text that you provide. You can tweak your clouds with different fonts, layouts, and color schemes. The images you create with Wordle are yours to use however you like. You can print them, put them on a poster, add them to your website, or save them to the Wordle gallery.

graphics.png

 

3. Visual.ly - Here’s a website that “empowers people to tell stories with data.” It provides really easy tools you can use to create professional infographics for free.

For example, below is an infographic a Visual.ly user created about Sports & Social Media. As you can see, it’s easy to create professional, fun graphics, with no experience necessary! Choose from lots of free templates and create your own.

11-28-2012 6-12-11 PM.png

4. Prezi - Take your old slide decks up a level and “make your presentations zoom.” Using this free tool, you can create dynamic, professional presentations and present them online or offline.

11-28-2012 7-06-22 PM.png

 

5. eMarketing Center: This is a free resource for anyone to use! Check out articles on industry best practices,download graphic templates, watch webinars on demand, and more.

11-28-2012 6-18-58 PM.png

9,714 Views 0 Comments Permalink

Are you searching for the perfect holiday gift for your teammates and exercise buddies?

Remember that active people welcome healthful food gifts, such as a baggie filled with homemade

trail mix then tied with a bow, a loaf of bread warm from the oven, a nutrition book with recipes.

 

Here’s a favorite trail mix recipe from my Sports Nutrition Guidebook, a popular gift in itself!

 

Sugar and Spice Trail Mix

This tasty pre-exercise snack is sweet, but not too sweet.

Put it in small baggies tied with a bow, and you’ll have gifts for the whole team! 

 

            3 cups oat squares cereal

            3 cups mini-pretzels, salted or salt-free, as desired

            2 tablespoons tub margarine, melted

            1 tablespoon packed brown sugar

            1/2 teaspoon cinnamon

            1 cup dried fruit bits or raisins

 

1. Preheat oven to 325°F.

2. In a large resealable plastic bag or plastic container with a

   cover, combine the oat squares and pretzels.

3. In a small microwavable bowl, melt the margarine; add the

   brown sugar and cinnamon. Mix well; pour over the cereal.

4. Seal the bag or container and shake gently until the mixture is

    well coated. Transfer to a baking sheet.

5. Bake uncovered for 15 to 20 minutes, stirring once or twice.

6. Let cool; add the dried fruit. Divide into 10 baggies.

 

Yield: 10 servings   

Total calories: 2,000

200 calories per serving; 40 g Carb; 5 g Protein; 2 g Fat

 

Recipe courtesy of the Amer. Heart Assoc. (www.deliciousdecisions.com)

 

Recommended Reading

Helpful sports nutrition books can also be a welcome gift.

Here are a few suggestions from the books that I have written :

 

Nancy Clark’s Sports Nutrition Guidebook

            The sports nutrition bible for learning how to eat to win.

The Cyclist’s Food Guide: Fueling for the Distance

            For cyclists who are doing long rides or tours.

Food Guide for Marathoners: Tips for Everyday Champions

            Perfect for novice marathoners who fear hitting the wall!

Food Guide for New Runners: Getting It Right From the Start

            For the novice runner who wants to lose weight and run well

Food Guide for Soccer: Tips and Recipes From the Pros

            Useful gift for coaches, players, and soccer parents. Yummy recipes, too!

 

With best wishes for a joyful holiday season,

Nancy

1,975 Views 0 Comments Permalink Tags: recipe, holiday_gift, trail_mix, sports_nutrition_books, christmas_gift

Upgraded eteamz sites can now add contact information to their site. Make it easier for potential new players to find you!

 

To add team or league contact information to your site, go to My Site Design>Listing. Enter in the contact information and select which fields you want displayed on your site. The information will only display if you select the checkbox next to it and save your changes.

 

Listing info.jpg

 

Here's what it will look like on your site:

 

 

site footer.jpg

 

Sincerely,

 

Your friends at eteamz

 

Note: To upgrade your site to the newest templates, go to your Admin tool, choose My Site Design>Customize and choose from one of over 100 site templates. Not sure if you have an older site? If you have an older site, your admin menu looks like this:

 

old templates.jpg

3,821 Views 0 Comments Permalink

Cyclists and triathletes training with power can be tempted to keep pushing the same power levels and workouts in the off-season that were normal in the race season. Aiming to keep training volumes and intensity levels the same year round can lead to burnout and injuries. Even Olympic athletes change workouts so they can be faster in the upcoming season.

 

You too must change your training in order to achieve new success.

 

One way of changing training is aiming to harvest as much power from a workout as possible, without popping over a heart rate cap. For example, if you’re using one of my off-season (base or preparation) training plans you may find one of your workouts allows a range of heart rate intensities from Zone 1 to Zone 3. One way to aim for higher power levels – while restricting heart rate – is to go ahead and aim for your Zone 3 peak race season power production during the ride and recover when heart rate reaches the pre-assigned cap. 

 

This kind of workout is great for indoor trainers and helps the time pass quickly. Here is one example 60-minute indoor trainer workout:

 

Warm-up 15 minutes at Zone1 to 2 heart rate. 

 

Pick a rolling course on your trainer or simulate a rolling course. Ride at roughly XXX watts (your Zone 3 power goal) until your heart rate reaches the top of Zone 3. When HR reaches the top of Zone 3, spin easy at Zone 1 watts, or less, for 2 minutes. Repeat the sequence until 35 minutes are up.

 

Spin easy at Zone 1 watts.

 

I find this kind of “gaming the system” does a few things for athletes:

  • Even if you are new to using power on an indoor trainer, and you don’t have power on your outdoor bike, you can begin to figure out power zones to make winter training more interesting and fruitful.
  • Once you know a power goal and a heart rate cap, you can use self-talk to relax and keep heart rate lower while aiming for high power output. This skill can, and should be, transferred to the race season. In other words, how can you keep biological costs (heart rate) low while riding fast? Play with this, and you should find you can influence the numbers. 
  • The workout allows you to aim for some of the racing season’s power production without turning the session into the same workouts you’ve done for months.

 

With the right mix of workouts, you can make next season your best.

 

 

 

 

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   Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.

 

   Comments can be added on Facebook.

 

   Ironman and half-Ironman plans available on ActiveTrainer.

3,122 Views 0 Comments Permalink Tags: cycling, workout, power, heart_rate, indoor

As most of you were preparing for Thanksgiving, I strategically scheduled my appendectomy for Wednesday so I wouldn’t have to host dinner this year. At least that’s what my brother is accusing me of doing.

 

My choice was to schedule for Wednesday afternoon or push the surgery out for two weeks. Sorry family, I’m taking Wednesday.

 

In the days prior to the surgery I reduced training volume, kept workouts aerobic, kept a keen eye on nutrition, cut out fish oil supplement per recommendations from the surgery center and kept the rest of my normal pre-race supplementation.

 

Yes, I treated the surgery event like a race with the goal of optimal body performance during the event and optimal recovery after the event. I’ll write more about this later.

 

Right before the surgery the doc asked if I had any questions. Yes, I had two:

 

  1. How is the incision in my colon closed? – It is closed with a staple gun and a series of staples.
  2. Can I have whatever part of my appendix isn’t going to pathology for testing in a jar to take home? – Uh, no. We used to let people take gall stones home in a jar; but due to concerns about the spread of hepatitis and AIDS, we aren’t allowed to let people take body parts home.  

 

 

Darn. I thought it would be cool to have my appendix in a jar.

 

That’s what I thought before the surgery.

 

Turns out the thing was big and the timing to have it plucked out was good. An average appendix is around 11 cm (4.33 inches) in length but they can range from 2 to 20 cm (0.79 to 7.87 inches). Diameter is usually around 7 or 8 mm (0.28 to 0.31 inches).

 

My appendix was roughly the diameter of a bratwurst and about three quarters of the length of a brat.

 

Now that I’ve seen photos of it, I’d rather not have it in a jar on my desk.

 

 

 

************************************************

   Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.

 

   Comments can be added on Facebook.

 

   Ironman and half-Ironman plans available on ActiveTrainer.

 

 

3,124 Views 0 Comments Permalink Tags: preparation, jar, appendectomy, appendix

Thanksgiving is a great holiday to celebrate with friends and family. Most athletes want to enjoy the holiday and not be obsessed with food choices and deprivation. With portion control and eliminating a few high-fat choices, you can have your Thanksgiving pie and eat it too.

Thanksgiving Dinner

 

Item

Size

Calories

Glass of white wine - 2

5 ounces each (100 calories)

200

Cheese

2 ounces (1 oz. equivalent to roughly one sandwich slice of cheeze)

226

Crackers

7 whole grain, reduced-fat crackers

120

Greek Olives

Five Olives

80

 

 

 

Mixed salad

Medium plate of mixed greens - 2 cups

10

Dressing

2 level tablespoons blue cheese

150

Turkey

4 ounces breast meat

118

 

4 ounces dark meat

212

Mashed potatoes

1 cup

237

Gravy

1/2 cup

60

Stuffing

1/2 cup

190

Green bean casserole

2/3 cup

110

Candied sweet potatoes

4 ounces

240

Cranberry sauce

1/2 cup

220

Dinner roll

1 roll

100

Butter

1/2 level tablespoon

51

Pumpkin Pie

1/6 of an 8-inch pie

229

Pecan Pie

1/8 of a 9-inch pie

456

Whipped cream

4 level tablespoons

60

 

 

 

 

 

 

 

Total

3069

 

 

 

 

 

 

Thanksgiving Dinner - Portion Control and Wise Choices

 

Item

Size

Calories

Glass of white wine - 1

5 ounces each (100 calories)

100

Fresh veggies

Mixed variety about 1 cup

50

Crackers

Skip the crackers

 

Greek Olives

Five Olives

80

 

 

 

Mixed salad

Medium plate of mixed greens - 2 cups

10

Dressing

1 level tablespoons blue cheese

75

Turkey

2 ounces breast meat

59

 

2 ounces dark meat

106

Mashed potatoes

1/2 cup

119

Gravy

1/4 cup

30

Stuffing

1/2 cup

190

Green bean casserole

1/3 cup

55

Candied sweet potatoes

2 ounces

120

Cranberry sauce

1/2 cup

220

Dinner roll

Skip the roll

 

Butter

1/2 level tablespoon

51

Pumpkin Pie

1/6 of an 8-inch pie

229

Pecan Pie

Skip this and have just one piece of pie

 

Whipped cream

2 level tablespoons

30

 

 

 

 

 

 

 

Total

1524

Calorie content for the foods came from a number of sources and were not the highest or lowest calorie choices. By changing preparation methods you can, of course, influence the numbers up or down.

Most of all, have a great holiday and enjoy your good health.

 

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   Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.

 

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   Ironman and half-Ironman plans available on ActiveTrainer.

 

 

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