Misty M. for 2nd place AG at the Lake James Sprint Triathlon

Robin B. for 6th place AG at the Pensacola Sprint Triathlon and then finishing the Pensacola Bridge swim the next day!

Ryan E. for completing the Pensacola Sprint Triathlon.

Anna E. for knocking out ANOTHER half-marathon at the RnR Portland.

Caroline B. for setting a five minute PR at the Brooklyn 13.1!

and…

Kris S. for getting dirty at the LoziLu 5K Mud Run  (sometimes racing is all about having fun!)

Great races, one and all!!

The post Weekend race results… appeared first on Bad Dog Multisport Coaching.

Five Minute, No-Bake Vegan Granola Bars
By Gena Hamshaw

Serves 10-12

2 1/2 cups rolled or quick oats
1 cup raw pumpkin seeds (pepitas)
1/2 cup raisins
2/3 cups peanut or almond butter
1/2 to 2/3 cup agave nectar or brown rice syrup (adjust based on how well things stick together)
1/8 teaspoon sea salt (adjust based on which nut butter you use)

Mix oats, pumpkin seeds, and raisins in a large bowl. Whisk together nut butter, sweetener, and sea salt. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more agave. Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours. Cut into bar shapes, wrap, and keep refridgerated till ready to use. They will last two weeks in the fridge.

Because I was short some ingredients, I made mine with raw sunflower seeds instead of the pepitas and I used real maple syrup as a sweetener. I am not kicking myself for not buying the carob chips I had in my hand at the store yesterday. They would’ve been a great addition. Oh well, next time.

Tons of great looking recipes at Food52. Check it out.

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Pre-Race:

Get to the race site early so I have time to set up transition and warm-up. First thing I would do it set-up my transition area by racking the bike in the proper place. As I walk my bike to my spot, I make sure that I look around transition to get a sense of where my spot is in relation to swim-in, bike-out/in and run-out. I am not a fan of marking my spot with a balloon or chalk or teddy bears on a stick. Just pay attention to what row you are in, maybe find a landmark like a tree or light pole and where you are in relation to swim-in.

After a few years of racing I have modified my original transition plan in a “less is more” way. I’ve seen people that seem to have every piece of training/racing gear laid out, buckets to wash their feet off, and all sorts of things that I think are just more clutter and problem than worth.

After I put my bike on the rack I will set up for the bike. I hang the helmet on my handlebars and put sunglass and bike gloves (if wearing either) in the helmet. Next, I put down my running shoes and bike shoes (with my socks in the bike shoes), with the bike shoes in front or the running shoes. I put a hat (if wearing) over my running shoes. I leave my running shoes untied and loose. I have used speed laces before and like them (love my xtenex), but I don’t worry about the extra 5 seconds to tie shoes.

I drape a very small towel over my bike.

Before I leave to warm-up, I again make sure I know where the bike is in relation to swim-in and what direction is bike out. In fact, I will often walk from my bike to swim-in and back just to make sure I know it.

That’s it.

After I get it set up, I warm-up with a swim. That will be a separate post one day, but I can’t stress the warm-up swim enough.

Race:

TI (Swim to Bike)

As I come out of the water from the swim I take off my swim cap and goggles (both to take them off and for the photo!), if wearing a wetsuit I unzip it and pull if off my shoulders and down to my waist (all while running to T1).

I will run to my bike and then remove the wetsuit. I usually throw the wetsuit on the bike rack. I don’t dry anything buy my feet with the small towel over my bike. I’m going to sweat, so I don’t bother drying off. I put on my shoes, grab everything from the helmet and put it on, helmet on, and start run/walking the bike to bike out.

To back up, I usually wear a DeSoto triathlon bib with a tri top over it under my wetsuit. So, I don’t have to dress when I to the bike. If you wear a swim suit/jammers, then keep your clothes either draped on the bike or better in the helmet too. If you drape them on the bike you run the risk they fall off if it is windy. In the helmet means one place to reach for shirt, glasses, gloves, everything.

This is where the caveat comes in. This is what I do. If you want to put on sunscreen, do it. If it is a short race I won’t bother, but if it is a 70.3 or 140.6, I will take the time to slather some on.

T2 (Bike to Run)

T2 is usually a faster transition. This is another one where I find less is more. I ride to the dismount line and then run/walk to my rack spot. I will rack the bike, take off the helmet and bike shoes. Grab the hat on my running shoes, put on my running shoes and go.

That’s it. I will probably edit this post a million times to add things I’ve forgotten or incorporate comments/suggestions, but for now this should do.

The post Transitions… appeared first on Bad Dog Multisport Coaching.

Congrats to Cameron B. for setting a 5K PR
Ken R and Anna E. for completing the Indy Mini Marathon

Special congrats go to…

David G. for setting a 5K PR and a FIRST PLACE AG!!

Caroline B. for completing her first 70.3 Triathlon and a SECOND PLACE AG!!

Proud of all of you!!

The post Monday Morning Shout-outs… appeared first on Bad Dog Multisport Coaching.

USA Triatlon had a short article on removing processed foods from your diet. That article is here.

The post Two nutrition articles of interest appeared first on Bad Dog Multisport Coaching.

Congratulations to…

Kris M. for setting a new 5K PR at the Ravenswood Run
Andrea K. for getting back to racing after some tough injuries and getting it done at the Ravenswood Run.
Me! Yeah, that’s right. I’m giving myself a kudo for setting a PR at the Ravenswood Run 5k.

Anna E. and Amy N. for completing the Rock ‘n Roll Nashville 13.1. Both were able to get it done in non-stop rain.

Looking forward to catching up with a few Bad Dogs next weekend at the Indy Mini and hearing about the Bad Dogs racing other events. Have a great week of training!

The post More kudos… appeared first on Bad Dog Multisport Coaching.

Our biggest challenge in triathlon is overcoming that part of your mind that tells you to slow down or stop. I have found that the best way to achieve this is to accept (or “embrace”) that moment of absolute suffering. Treat pain like an old friends. It’s not that you enjoy suffering, but when you accept it as a moment that signifies that you are pushing yourself and advancing toward your goal, then you have began to approach pain management from the right direction.

You have to start planning for pain and understand how to deal with it when it comes. In training do those sessions that find pain quickly, and then take note of where your thoughts go. It is only when you are there that you can begin to implement the systems that help you better deal with it. No longer deny that you can train hard enough to avoid pain during a race or somehow prevent it from coming. Just accept now that it is part of the process and look forward to the moment. I have found that the most successful pain strategy for me involves self-talk and a checklist. Everything I tell myself at that moment in a race is upbeat and positive. Pain is my friend, and I treat it that way. As it resents itself, I smile and say things like “OK, here you are. I have been waiting for you.” Then I run through my checklist.

-Chris McCormack

I’ll have more on this later….

The post Embracing the suck… appeared first on Bad Dog Multisport Coaching.

The post Pedal Stroke Overview appeared first on Bad Dog Multisport Coaching.

Good stuff. This link goes to the whole recipe, but I’m including just the spread below. It’s worth making just the spread to replace cream cheese or as a dip for veggies.

Creamy Red Pepper Scallion Spread:

1/2 cup cashews (unroasted)
2 cloves garlic
1 pound extra firm tofu, drained
1/4 cup fresh lemon juice
1 tablespoon olive oil (optional, but it makes it a bit more creamy)
2 tablespoons nutritional yeast
3/4 teaspoon salt
Fresh black pepper
1 cup chopped scallions
1/2 a red bell pepper, seeds removed, chopped

In a food processor, chop the cashews into coarse crumbs. Add the garlic and pulse to incorporate. Crumble the tofu in your hands and drop it in. Add the lemon juice, olive oil (if using), nutritional yeast, salt and pepper and blend until relatively smooth, a little texture from the nuts is great.

Add the scallions and red pepper and pulse until they’re chopped into tiny bits. You don’t want them to be completely pureed, make sure that there’s some crunch from the red peppers.

Taste for salt and seasonings. If it needs anything else, don’t puree again, just remove the blade, scrape everything into the bowl and gently mix in with a fork. Cover and refrigerate until ready to use.

The post Creamy Red Pepper Scallion Spread… appeared first on Bad Dog Multisport Coaching.

Warm-up:
200s, 200ch, 100p, 100k
8×25 build to sprint (R:05)

Pull Set:
200p with paddles
2x100p
200p with paddles

Main Set:
400 Moderate
4×100 Fast
300 Moderate
3×100 Fast
200 Moderate
2×100 Fast
100 Moderate
2×50 sprint!

Cool Down:
100 non-free

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