The It List

Go buy...

Apologies for the delay in this blog post, you will be pleased to know that after 9 months of unemployment (not sure dog walking counts?) I am happily working. Must say it was a bit of a shock to the system but I am now happily in my routine of training and working. I thought I would share with you my favourite training and racing products that I simply cannot live without....So without further ado, here is the ‘It List’...

Body Glide

See my blog post ‘chafe much’? for further evidence as to why this handy little product will forever be in my kitbag for all triathlons, running races and longer training runs. Quite simply if I don’t use it or forget to, I know I am in for a rough and rather painful ride. The product helps prevent chafe, rubbing and blisters forming on the most vulnerable parts of your body, for me this was funnily enough my arm pits AKA ‘Poker Pits’. It is also a god send when battling the removal of your wetsuit in transition.

Aquasphere Goggle spray

A pet peeve of mine next to the dreaded ‘Poker Pits’ is goggle steamage. Nothing ruins a good swim session quicker or more exasperatingly than goggles steaming up and  repetitively needing to clear these at the end of each length. Lucky then that I discovered Aquasphere’s goggle spray, just squirt it into the goggles, wait for at least 30 seconds, rinse and go. Easy and indispensable. I would also highly recommend Aquasphere’s range of swimming goggles, especially those designed for open water. I use these in the pool as they are perfect for my eye shape as for some reason, normal goggles tend to sucker to my eyes and stretch them to abnormal proportions, not comfortable.

 Sports Beans

I cannot stomach too many sports gels, my body rejects them and I just cannot stand the consistency, literally choking them down. Gagging on your bike does not make for a professional look and does your speed no favours. I know I am not the only athlete out there to struggle with these heinous and often revolting nutrition aids. My solution is Sports Beans. They are pretty much the same taste and consistency of  jelly beans but with added goodies to fuel sports performance. They contain Carbohydrates to fuel your body during intense activity, Electrolytes which are vital for maintaining fluid balance, Vits B1, B2 & B3 to help burn carbohydrates and fat and Vit C to protect muscles and cells against oxidative damage. I always go for the tropical flavour. I swear by them and consume a packet 30 minutes prior to a race and also one during if it is an endurance event.

Travel Towel

I use a bright pink one as my transition marker. It is far more effective than a conventional towel and is quick drying so when you eventually pack up your transition towel you are not left with a soggy, smelly not to mention heavy towel to pack away and lumber all the way home.

PowerBar Ride

The mother of all sports bars. It is simply delicious, especially the peanut caramel one. Unlike other sports bars it does not have the consistency of cardboard, nor does it take you 5 minutes to chew through one mouthful. It is pure heaven and almost feels a little too indulgent. Without fail one of these is packed in my saddle bag on my long rides and often I may also consume one before a race. The bars have a special carbohydrate mix and energy releasing vitamins and minerals alongside a selected protein mix to support muscle recovery.

 
Pull Buoy

My favourite training tool in the pool by far. I could swim forever with my trusty ‘Pool Boy’ as my friends and I like to call it (cue dirty between the legs jokes...). Quite simply everyone should own one of these, they help stabilise the core muscles while giving your arms and shoulders a thorough workout.....That’s if used properly, I have witnessed many a swimmer using a pull buoy and kicking their legs, which completely defeats the object of any drill performed using this bit of kit. In order to sway temptation I simply cross my feet therefore eliminating the option of ‘cheating’ by kicking.

Elastic Laces

If you are doing triathlons without these then you are seriously missing a trick. Fiddling around tying bows in transition is going to cause you precious seconds. Get a pair of these pronto.

VO5 Hot Oil

I have very long hair and although it would probably benefit me to have a few inches off in order to possess a more manageable mane, quite simply I refuse. Not going to happen. Because of this I have to take extra care of my hair, all that sweat and swimming in the pool or lake plays havoc with my crowning glory. VO5 Hot Oil is my absolute saviour. It’s so eighties, but a classic. Cheap and cheerful. Once a week I will bathe my hair in the oily goodness and it works wonders for easing out knots and injecting some much needed moisture into my hair stack.

Compress Sport R2

See my blog post ‘Compress Yourself’ for more info on compression. I am a complete compression convert after suffering the dreaded shin splints. The use of the Compress Sport R2 helped massively. After every long run or hard session I will don these for a few hours, sometimes sleeping in them if my legs are feeling particularly fatigued. Without doubt, I am ready and raring to go for my next session once I have recovered in these babies.

Bio ears Ear Plugs

I am extremely susceptible to having water swilling around in my ears after a swim. The last thing I want is dirty lake or sea water in my ear canal, possibly giving me an infection. I use these earplugs as they are amazing. They are soft and mould to your ear shape and no water gets past them. An amazing find, you can also rinse and reuse them although if I have used them in a race I usually lose them...

Quick Recovery Nutrition 1: Smoothie Does It...

Recovery Made Easy....

As mentioned in numerous posts, it is pretty hot here in Geneva and often the last thing I want to consume after a workout is food. I have concocted the following recipes for a quick nutritious recovery snack.


You can give yourself an added recovery protein hit by adding protein powder to either of the recipes. I will often consume the berry shake for breakfast and make it a little more substantial by adding a handful of oats to provide me with slow releasing carbs.

The recipes below make one substantial smoothie and fit in a pint glass.

Recipes

1 Berry Recovery Shake
Banana
6 Strawberries, hulled & quartered
Blueberries, handful
85g Greek Yoghurt
200ml Milk

Put it all in a blender, mix and enjoy.

Nutrition Lowdown
Banana 

A ripe banana contains the ideal carbohydrate formula to replace muscle glycogen before or during exercise. They contain glucose; the most easily digested sugar and is immediatly absorbed into the blood stream for instant energy. They also contain fructose, which is absorbed more slowly providing a steady stream of fuel over time and potassium, which helps keep blood pressure down. Bananas also contain vitamins B3, B5, B6, C, K, beta-carotene, folic acid, calcium, iron, magnesium, phosphorus, and zinc.

Strawberries

Strawberries contain large amounts of vitamin B3, this helps provide the skin with natural protection from the sun.

Blueberries

One of nature's only blue foods. Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.

Greek Yoghurt
Greek yoghurt contains around twice as much protein as normal yoghurt; vital for muscle repair.
Milk
Milk contains many nutrients including calcium to strengthen bones, vitamin E to boost immunity and potassium to protect the heart. Milk is the perfect drink to consume after exercise as the body converts the post-exercise calories into glycogen to deliver carbohydrate straight to fuel-depleted muscles.

2 Cherry Recovery Juice 
12 Cherries, stoned
Kiwi, peeled and sliced
200ml Blood Orange Juice
50ml Coconut Water
1 TSP Agave Nectar

Once again, put it all in a blender, mix and enjoy. Add a few ice cubes for cooling refreshment; I often make this when the weather is hot as the coconut water replaces electrolytes.

Nutrition Lowdown
Cherries
Cherries contain melatonin, a powerful anti-oxidant that is linked to a good nights sleep, restfulness and aiding cell rejuvenation.
Kiwi
Kiwis are hydrating and contain high levels of immune boosting vitamin C and potassium. They apparently contain 10 times more vitamin C than lemons.
Fresh Orange Juice 
This provides a big hit of vitamin C helping to reduce muscle soreness, boost the immune system and haemoglobin levels; important for carrying oxygen around the body in the blood. They are a good source of the antioxidant hesperidin, believed to protect the heart by lowering cholesterol. Oranges also contain vitamins B3, B5, C, E, K, beta-carotene, iodine, iron, magnesium, phosphorus, potassium, selenium and zinc.
Coconut Water
Coconut water is known to be one of the most balanced natural electrolyte sources and is extremely hydrating after an intensive workout.

Enjoy x

Speedy Does It

My new favourite session...

Fartlek, meaning 'Speed Play' in Swedish is by far and away my favourite session for this time of year. In a nutshell it involves injecting fast bursts into a normal slow run. With the heat here in Geneva feeling like Death Valley I have reduced my mileage accordingly and am now focusing my training on 5k / 10k races. Plus I fear I may keel over if I run for over 2 hours...

Why?
Fartleks are the perfect partner to increase your fitness. Through the alternation of fast and slow pace the run enables fast twitch muscle fibres to be recruited, thus ensuring the whole muscle gains a workout.

Fartlek training also helps build speed and strength. I have definitely found this to be the case. My long slow running completed during the winter months to build endurance is perfectly complemented by the fartlek run.

How?
There does not need to be a set structure to a fartlek run. It can be done anywhere whether on a track, trail, park, beach or road. If need be you can run it as a structured session e.g. 10x400m slotted into a longer run. However I find it better to use markers such as bridges, lamp posts, trees etc.

It is very simple, start with a 10 minute warm up then look ahead and decide what you are going to run to at a faster pace. During my runs I alternate my faster paces from a full-on sprint to 10k, 5k and HM pace for alternating periods of time. Often I will sprint between trees and then hold my HM pace for say 2 minutes. Basically you can structure this session by feel and you will never get bored as you can use landmarks or time to structure the workout.

If you are a beginner you can also include intervals of walking. The actual length of a run will depend on your fitness, mine are usually between 3-5 miles.

Have fun x

You Tarzan, Me Jane

Dude, You've been Chicked, now move aside...

“In the battle of the sexes, woman gains her greatest victory by surrendering.” Really? ....Really?  A few run-ins with the opposite sex has led to the inspiration for this post. Now don't get me wrong, this is not some 'girl power', feminist rant on how girls are better than boys, yardy yarda...No, it is my first hand observations on how a few males still view women as supposedly the weaker sex harking back to the cave where we were dragged across the floor by our hair in a fit of male domination and superiority.


I have been privy to several amusing episodes...

Scenario 1: In the Park
Picture the scene, I am approaching mile 11 of my 12 mile training run at long, slow distance pace; around 2 minutes slower than half marathon pace. I have been enjoying the scenery and the refreshing spring breeze blowing off the river. I have been pretty consistent in my pacing and am feeling comfortable albeit the legs are starting to tire. I am on the river path approaching a man out for a jog. I think nothing of it as I catch him up and begin my passing. However, I don't seem to be taking over him; I appear to have gained a running buddy as he has suddenly sped up and is running alongside me. I find this annoying and it has put me off my pace. Naturally my overly competitive nature kicks in and something approaching my 800m pace ensues. My legs despise me for this abrupt change in pace but I will be darned if I don't get past and lose this chump. Suddenly there is a bridge in sight and he strategically decides to cross this rather than race me to a finish line that does not exist... He thinks he has left the 'race' with his dignity intact but as I glance round and smirk at him grasping the edge of the bridge, we both know who really won this battle. Yes good sir, you have been 'chicked'.




Scenario 2: On the Track
My good friend Colette and I were midway through a rather tough session of 4x1200m interval reps on the track. Half way through the second we inevitably caught a guy hogging the inside lane going at a slower than leisurely jog. Those of you who train on the track understand how exasperating this can be. As usual, I made my way into the second lane and passed him. Colette, who was hot on my heels also pulled this same manouevre. As she drew level what can only be described as Usain Bolt-like speed was unleashed by the guy. He left us for dead, both of us left running in the second lane staring incredulously at each other. Was this guy for real? Needless to say, this speed did not last long and half way down the finish straight he stepped off the track, hands on knees looking at us as if to say 'ha ha chickies, victory for me'. Dude, come on, we both smirked at him as we carried on with our repetitions whilst he recovered in a heap on the side of the track.


Scenario 3: In the Pool
A very annoying scenario. every single week I can guarantee that I will have an unplanned race day swim in the pool. The most annoying being when a guy actually changed stroke to beat me. I was happily pacing up and down my local 50m pool working on my front crawl endurance. I see a guy swimming breaststroke in front so I pull out into the centre of the lane to move in front of him. However as I draw level he suddenly realises that I am of the fairer sex and abruptly changes to a rather splashy front crawl. I thought he was drowning at first then groaned inside as I realised I was being challenged. Stepping up the pace we were level up to the end of the pool. I turned and began another length, he stayed and caught his breath. Now was that really necessary??


I am fairly sure that I am neither the first nor the last to experience this kind of bravado and unwillingness to lose to a girl. I think maybe this behaviour stems from the playground in childhood and the ribbing a young boy got if 'urgh, you lost to a giiiiiirl'. All I know is that it is extremely exasperating and in this day and age an attitude such as this is pretty antiquated. Women have gained the right to vote and have equality in the workplace and society....But in the physical domain equality will never completely be reached. I have trained with tons of guys who have no problem with superior female athletes or those that give them a good run for their money....It is just a select few that appear to have a complex.


Therefore a message / plea to the select few...Please let the fair lady pass instead of attempting to bar her way, you will be sure to keep your dignity intact. She has clearly come from afar, maybe she has already ran a few miles and has now caught you up...Either way she is clearly keeping a better pace than yourself. I thank you kind sir.....no a race will not ensue as you will surely lose. Just let her breeze past with the wind in her hair, spring in her step and yourself in the clear knowledge that you are eating her dust, yes my friend, you have indeed been chicked. Have a nice day.

If you can't stand the heat...

Help me, I'm melting....

Seriously, I just can no longer hack the heat here in Geneva. A mere leisurely stroll around my local park and I am literally drenched with sweat. Not pleasant. As you can imagine,  temperatures reaching the mid thirties do not make for the most enjoyable training experience. How anyone can run the Marathon Des Sables is a mystery to me...I struggle with 5k in this heat, nevermind a 6 stage race of 250k in the Sahara Desert.

Lucky then that with the gallons of sweat I appear to be losing I have found a delicious training aid to replace the valuable nutrients I am losing. I normally make my own sports drinks (see the post 'Drink Up') but with this unrelenting heat I felt I needed a helping hand, especially with training twice some days; it makes it even more important to be adequately hydrated.


Zero 7 is quite frankly, my new best friend. It has zero calories and zero sugar with no artificial nasties but is fully loaded with magnesium and electrolytes to replace those lost through sweat. It even claims that you can burn up to 41% more fat with every training mile instead of using a normal carbohydrate sports drink.


It comes in 3 flavours; citrus, berry and cherry-orange. My personal fav is citrus, it's nice and refreshing on a hot day. I often make the drink up the day before and pop it in the fridge overnight or the freezer for a few hours as I find nothing worse than a warm drink on a frazzling hot day.


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Get to the Core of it

What a Dish...

The core...That elusive set of muscles that we are told are pivotal to athletic performance. The core provides the stability, power and endurance an athlete needs, particularly runners. Having a strong core forms the foundation for all movement, no matter what level you are, be it beginner or professional.



Whilst flicking through a past issue of 220 Triathlon I found a new move. I was bored of my planks and sit ups and in want of a change-up to refresh my core routine. I believe I found what I was looking for in the so-called 'Dish'. I find it engages the full length of the abdominal muscles whereas sit ups only isolate certain parts and do not work the deep core muscles that provide the stability to run mile after mile. It is a great addition to any core workout or circuit and one I have certainly found to be effective. Remember that it is important to constantly change your routine in order to keep challenging your body to ensue it does not become a creature of habit.


Britney Spears (pre head shaving) famously performed 300 sit-ups a day to get her infamous washboard abs for her 'Baby One More Time' video...I reckon she could have saved herself a lot of time by incorporating the dish into her workout in substitution for a hundred or so crunches...

'The Dish'

Muscles Used: Abdominal muscles (transverse abdominus, rectus abdominus and internal obliques)
Benefit: Builds core strength
How: Lie on your back with your arms above your head. Engage your abdominal muscles so that your lumbar spine touches the floor. Lift legs and shoulders ensuring the lumbar spine is still in contact with the floor. Hold the position for a count of 10 and lower slowly to the ground. Make sure the movement is slow, therefore ensuring your core is working for a longer period of time.

Holy Guacamole Batman!

Guacamole Recipe


Apologies for my lack of posting activity recently, it has been a little hectic here in Geneva. I thought I thought I would share with you one of my very favourite snacks of all time....Guacamole. It is such a fantastic snack, often I have it as a light lunch with crudites, tortilla chips or pitta.


Avocado is such a fantastic fruit, I have extolled its virtues in the past with my Superfood Salad; I cannot sing its praises enough....And I am desperate to get my pal Louise on board with the health benefits of eating avocado and stop seeing is as a demon ball of calories! The below recipe is enough for 2 but I have been known to truck my way through the whole lot when the fancy takes me.

Nutrition Lowdown
Avocado
As dictated before; a true superfood. They are a great source of monounsaturated fat and are loaded with 20 vitamins, minerals and phytonutrients. They contain more protein than any other fruit and contain a large proportion of vitamin B6; essential for helping the body release energy from food.


Triffic Trivia - In Mexico, the average person consumes 12kg of avocados each year!


Top tip - do not store avocados with bananas as they will also ripen because of the ethylene gas the bananas release.


Chilli
Chilli health benefits are mainly due to the chemical Capsaicin. It helps control insulin levels, boost circulation and heart health, protect against strokes, anti-inflammatory, relieve congestion, lower the risk of stomach cancer and to top it all off it helps speed up the metabolism.....Therefore if for some reason you are feeling guilty for consuming the whole bowl, at least you will know that the chilli has sped up your metabolism.


Recipe
Avocado
1/2 Small Onion
1/4 Red Chilli - You can add more depending on how hot you like it
Juice of 1/2 Lime
Slug of Olive Oil
Salt & Pepper


1. Mash the avocado in a bowl
2. Dice the onion and add to the avocado
3. Deseed and chop the chilli, add to the mixture
4. Squeeze over the lime juice
5. Add a good splash of olive oil, salt & pepper and mix all the ingredients together
6. Nestle on the sofa and enjoy with tortilla chips, wholemeal pitta or crudites