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Coaches Corner December 2010
The Power of Consistency
One of the key elements I stress with athletes that I coach is how important it is to have long-term consistency with their training. It’s basic that if you want to see the most gain or improvements in your training and racing, you’ve got to be consistent - and that’s over the long haul. Acquiring fitness is not a short-term process. It can take at least a year and a half of consistent training to become race fit. It’s worth the wait, as you will then be able to reach your potential as an athlete.
So how do you get to be consistent in your training day in and day out?
You need to make a 100% commitment to train and back that up with action. It isn’t easy to be consistent and self-disciplined, and there will be times when it will be hard and it would be easier to take a seat on the couch and turn on the tube instead of lacing up your shoes. But, if your goal is to reach the next level or race your best, you’ve got to decide you really want it and fight through the tougher days and adversity - do this and you will succeed!
Once you’ve decided to commit, hiring a coach to help you plan your season and design a training plan that works with your life schedule will also help you be consistent long term. Having a coach to provide helpful feedback, positive motivation, and accountability, especially during tougher periods, will help you stay on track.
Whether you decide to use a coach or plan your training yourself, it’s important to have a training plan that is realistic with your schedule. A schedule that will allow you to be successful includes adequate time for recovery, training, and is in harmony with both family and your work life. Trying to cram training in and not allowing enough time for recovery/sleep, or having a training plan that puts stress on work and family time won’t be sustainable over the long term.
Keep your training simple - to improve you don’t need a complicated training plan or complicated devices. Most of us are busy and have lives outside of triathlon, so keeping it simple allows for consistency. Put in the work long term and you will see the rewards!
I have my athletes use repetition to build consistency. Repetition of workouts provides a number of positives to your training. It helps develop skills and a greater understanding of your training; you’ll develop awareness and intuitive feel better than if you have a plan or workouts that are constantly changing. You’ll see improvements and notice over time that you feel better and recover faster. By repeating workouts week to week you will be able to see progress and work to get better with each training session. It also keeps training simple; for instance, knowing you will do a certain type of workout each Monday brings better time management. This all adds up to long-term consistency.
Fueling your body properly will also help you be consistent with your training. I tell my athletes to think of their bodies as race cars - to get the most from your vehicle, you want to use premium-grade fuel. Aiming for a high-quality diet will keep you healthy and recovering better. If you can stay healthy and injury free you will be more consistent over the long term.
Sleep and recovery are vitally important to success of consistency. You can’t truly train hard if you are not recovered and haven’t gotten proper sleep. Aim for getting quality sleep each night - a minimum of 7 hours.
As you plan your next racing season, think about the Power of Consistency and what it can bring to your training and racing...the rewards in improvement and success are worth investing in!
Coaches Corner November 2010
Healthy Quick Snacks
Here are a few quick and easy snacks that are easy to pack to take with you while
you're traveling, at work, or just plain busy!
With just a little planning you can fuel your race car on premium!
Snack List
1. Whole Grain Crackers and Cheese (Cheese sticks work too)
2. Nuts and Dried Fruit Mix
3. Low-Fat Fruit Yogurt or Low-Fat Yogurt with Fruit
4. Whole Grain Toast or Crackers with Peanut Butter/Nut Butter/or Hummus
5. Natural Meat Jerky
6. Energy Bars -these are good in a pinch
7. 1-2 oz of Dark Chocolate-for those with a sweet tooth
8. Fresh Fruit-bananas, apples, oranges, etc
9. Popcorn, Pretzels
10. Milk or Soy Milk -travel containers don't require a refrigerator
11. Carrots and Hummus
12. Apple or pear sauce
13. Cottage cheese w/ fresh fruit
14. Granola and Low-Fat Yogurt
15. Apples or Bananas with Peanut Butter/Nut Butter
Tips for Snacking
• Keep extra non-perishable snacks in your desk drawer, car, and workout bag so you have them on hand when you get hungry or forgot to pack something
• Pack your snacks the night before along with your workout gear so you are all set for the next day
• Carry a small lunch bag with ice-pack to keep your snacks cool if it is warm
When Your Sweet Tooth Starts Talking … Try These Alternatives!
Well I have to admit I have a sweet tooth, and a pretty strong one at that. Since eating a bunch of sweets isn’t a good way to fuel your body for health, nor for optimum training and recovery, I have a few alternatives to indulge any sugar cravings.
Category: Nutrition
Posted by: editor
Here are four quick, easy and nutritious - and sweet - dessert ideas:
1. Pineapple Raspberry Parfait
You’ll need 8 ounces of low-fat peach or vanilla yogurt, 1/4 cup of fresh raspberries and 3/4 cup of fresh, frozen or canned pineapple chunks.
Alternate layers of yogurt, pineapple, yogurt, and raspberries in a tall glass or sundae dish for a gourmet presentation.
Makes 1 serving.
2. Strawberries Dipped in Dark Chocolate
You’ll need 6 strawberries (or more) and dark chocolate for dipping. You can melt dark chocolate chips, bar or dipping chocolate in the microwave. OK I know this is a real sweet - but dark chocolate is high in anti-oxidants. Just limit yourself to a couple of strawberries and share the rest with a friend.
Wash and dry off your strawberries (important: They must be dry). Put chocolate chips or a few chocolate bars in a microwave safe bowl for 10 to 15 seconds. If using chocolate bars, break them into small pieces before putting them into the microwave.
Remove from microwave and stir. If chocolate isn't completely melted, put back into microwave for a few seconds. (important: Don’t overcook chocolate).
Put a piece of wax paper on a tray; hold your strawberries by the stem and dip your strawberries in the chocolate. Place each one on top of the wax-paper-lined cookie sheet and put them in refrigerator to harden for about two hours.
Options: You can use other types of fruit cut into chunks.
3. Frozen Low-Fat Yogurt Popsicles
My kids love these - they even think they’re getting a treat. You’ll need popsicle molds or small disposable cups (like a Dixie cup) and popsicle sticks.
Choose your favorite flavor of low-fat yogurt and pour it into the molds or cups. Freeze overnight and eat when you need something sweet!
4. Frozen Banana Pops
You’ll need 3 firm peeled bananas, a plate of honey, plates of chopped nuts and shredded coconut, 6 popsicle sticks.
Cut each banana in half crosswise. Insert popsicle stick in the cut end of the banana. Brush a little honey over the banana with a pastry brush. Roll each banana into desired topping(s). Arrange on plate; cover with plastic wrap. Store in freezer until ready to eat.
Enjoy your creations!
Kelli Montgomery, Coach - Wallingford, Connecticut
kelli@coachkelli.com
Coach Kelli appears Bicycling Magazine Click here for the link or read below.
The Smallest Loser
The Smallest Loser
How to shed those last, stubborn five pounds--without hindering performance
By
Kelly Bastone
If you're like many cyclists, you eat healthily—yet still can't shed those pesky pounds that keep you from your goal weight. The final five are typically the toughest because you've already adopted lean-eating habits. And because your workouts demand adequate fuel, slashing calories can sabotage your performance.
To melt those pounds without bonking on the bike, get detail-oriented, advises Hale Deniz-Venturi, RD, CSSD, a sports dietitian for Chicago Endurance Sports. "Small changes add up to big results," she says. For example, lighten up and your improved power-to-weight ratio will make you a faster climber—trimming one pound saves you about three watts, so shedding five "helps you maintain a faster pace than someone who's carrying those extra pounds," says Kelli Montgomery, a coach and nutrition consultant in Connecticut.
Just don't try to lose all five at once, Montgomery says: "If you're training hard, a pound a week is all you can afford to lose. More than that, and you're probably not getting enough calories to recover from workouts," which will cause your body to break down muscle fiber for fuel, rather than rebuilding it. Ideally you should slim down during the off-season, rather than before a race, says Deniz-Venturi. "Otherwise, your glycogen levels will dip and compromise your performance," she notes.
Both experts recommend that cyclists get an objective BMI measurement to help identify their ideal weight—one that's neither too heavy nor too light, which saps strength. Then, try these tips.
SWAP SMART
Pick nutrient-dense, low-calorie veggies and whole fruits. A half-cup of grapes saves 195 calories over the same amount of raisins. Instead of juice at breakfast, eat an orange—and save 40 calories or more. Snack on an apple, rather than pretzels: A study published in Nutrition in 2003 found that people who snacked daily on three apples or pears and made no other dietary changes for 12 weeks lost an average of 2.7 pounds. "Eating more fruits and vegetables boosts your fiber intake, which will keep you feeling fuller longer," says Montgomery.
THINK BEFORE YOU DRINK
"Beverages contain surprising amounts of calories," says Montgomery. Limit sugar and creamer in coffee, and dilute juice with seltzer to make a low-calorie soda. And save the big glasses for water—caloric drinks such as milk and smoothies are best sipped from small cups—so you don't end up quaffing a meal's worth of calories.
EAT ALL DAY
"Don't ever be without food," says Deniz- Venturi. Go more than four hours without eating and you'll be famished by your next meal. On busy days, when you're not as focused on proper fueling, pack healthy snacks like carrot sticks and string cheese.
WRITE IT DOWN
Spend a week keeping a log of everything you consume as well as when and how much. "A food diary is a window into your habits," says Deniz- Venturi. Keeping track can help you identify how you can trim even further. "You may not be able to identify one major problem," she notes. "Usually, it's the little things that add up." |
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Coaches Corner June 2009
Coach Kelli appears in Metro Sports New York again.
Refuel Right
Written by Brittany Ghiroli
Posted Jun 08, 2009
Experts suggest that you consume 200-300 calories within 30 minutes of your workout. But when it comes to refueling, what’s best to ingest? To answer this, we tapped licensed sports nutritionist Kelli Montgomery, a former pro triathlete. Here are her smart-snacking picks, plus advice on which foods to avoid—and why.
Energy Bars
Reach for: Bars made with natural foods, like CLIF or LUNA Bars
Avoid: Bars with chocolate/yogurt coating or promising improved energy
Fuel Facts: According to
Montgomery
, most bars with coating contain hydrogenated oils. (Companies can still claim they are trans fat-free if their product has less than one gram). For a pre-workout snack go with a higher carbohydrate variety, and up the protein if you are consuming the bar post-workout.
Nuts
Reach for: Walnuts, almonds, pistachios, pecans
Avoid: Peanuts, cashews
Fuel Facts: Nuts contain heart-healthy fat, but don’t be fooled by safe-sounding varieties like Planters Select South Beach Diet (it has 95 mg sodium and 17g fat; 2.5g saturated). Instead, go the Pistachio Lovers Mix (48g sodium and 8g fat; 1g saturated), or a handful of unsalted almonds, pecans or walnuts.
Popcorn
Reach for: Newman’s Own Organics, Smart Balance Light Butter, air-popped varieties
Avoid: Pop-Secret 100 Calories Butter, SmartFood
Fuel Facts: Many microwave popcorns contain partially hydrogenated oils and other harmful add-ins for flavor. When in doubt, go for natural varieties and remember that just because it’s less than 100 calories, it doesn’t mean it’s good for you.
Cheese
Reach for: Low-fat cottage and ricotta cheese, reduced-fat varieties
Avoid: American cheese, cheddar cheese, nonfat varieties
Fuel Facts: Unlike other cheeses, ricotta protein comes from whey, a high-quality protein. To sidestep saturated fats, go for reduced -fat varieties but don’t cut out the fat completely—
Montgomery
pairs two-percent milk with her cottage cheese.
Fruits
Reach for: Bananas, oranges, strawberries, apples, dried fruits
Avoid: Canned or frozen fruit with added sugar, plus any dried fruits containing sulfur
Fuel Facts: Anything in syrup and canned is a no, since you are ingesting sugar and high fructose corn syrup.
Montgomery
suggests Trader Joe’s dried fruit, but most all-natural varieties are a safe bet.
Energy Drinks
Reach for: Chocolate milk, Endurox, homemade smoothies
Avoid: Gatorade, Powerade
Fuel Facts: Low-fat chocolate milk has the ideal mix of protein and carbs your body needs post-workout. If you’re on the go, powders like Endurox are portable and easy to mix into your water bottle, or you can just whip up your own smoothie with fruit and milk. If you must go for Gatorade-type drinks,
Montgomery
suggests pairing it with a protein source so you aren’t depleted.
Still hungry?
Montgomery
recommends munching on all-natural jerky and unsweetened Greek yogurt (you can stir in fruit or honey).
For a tailored eating plan and nutritional coaching, visit
Montgomery’s website at coachkelli.com |
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Coaches Corner May 2009
Will Kelli soon be the next Rachael Ray? This month her cooking skills are featured in Runner's World Magazine.
Kelli writes- "Just wanted to let you know that I have been featured in an article in this months "Runner's World" magazine written by Kelly Bastone". Click here to read the article!
Below are some of her sure hit recipes!
You don’t need to be a chef to eat well!
Most of us are time-deprived in our day-to-day lives and it can be a challenge to prepare nutritious meals or snacks each day. But with a little planning and organization you can eat better to maximize your training sessions and recovery!
We need to expand our definition of “training” to incorporate both workouts and nutrition. Many of us focus on the workout aspect but place less emphasis on fueling the body correctly. Our diet essentially “trains” our body - for good or ill - to extract and process the nutrients we put into it. If you owned a finely tuned race car. what kind of gas would you use: low end or high grade? You would use the best grade out there to keep the car running at top notch! Think of your own body as a race car; if you want it to run efficiently and smoothly you’ll need top end fuel too.
I commonly hear from athletes that they don’t have time to cook. But you don’t need much time or to be a chef to eat well. You can prepare a nutritious meal in 10 to 20 minutes. One of my favorite recipes I use at least once a week that everyone likes a lot (including my kids) is:
Simple Veggie Pasta with Chicken Sausage
Ingredients:
1 package of precooked chicken sausage (choose the all natural kind)-Cut into slices
2-3 Tablespoons (40-45 ml) of olive oil
3 cloves of garlic minced
3 cups (.7 liters) Cut fresh veggies and/or frozen veggies –use what is available
¼ cup of fresh parsley (optional)
Parmesan cheese or other hard cheese to top dish
1 lb (454 grams) of whole grain pasta or 2 cups (.5 liters) of brown rice
Directions: Cook pasta or rice separately. In a large sauté pan brown garlic, chicken sausage, and olive oil over medium heat about 2-3 minutes, enough to brown the garlic. Then add fresh and frozen veggies cover and cook until tender about 8-10 minutes, stirring occasionally. Add chopped fresh parsley in the last 1-2 minutes of cooking. Remove from stove and stir into pasta or rice. Top with grated cheese and add salt and pepper to taste. For a less starchy meal use less pasta or rice and add more vegetables.
Coach Kelli’s list for the Simple Chef:
1. Stock some simple ingredients in your refrigerator/freezer and pantry for a quick snack or meal prep.
Here is Coach Kelli’s list:
Fresh or frozen fruits and veggies
Garlic and Onion
Extra Virgin Olive Oil
Vinegar for salad dressing
Hard cheese for grating such as parmesan, asagio, romano
Nuts such as walnuts and almonds
Low-fat yogurt and/or cottage cheese
Grains such as: brown rice, whole grain pasta, quinoa, barley
Canned tuna or salmon
Organic canned beans such as kidney, pinto, lentils, or chickpeas
Eggs
For the freezer: stock fresh meat such as chicken breasts, turkey meat, steak,
chicken, and sausage (write yourself a note to remind yourself to take it out to defrost)
Dark chocolate (for when the sweet tooth strikes!)
2. For the whole grains such as brown rice purchase a pressure cooker: you can cook brown rice in 10 minutes. (And the new models don’t explode like the ones from years ago, so you won’t be cleaning rice off the ceiling!)
3. Pack snacks and lunch in the evening so you have them ready as you are rushing out the door in the morning to drop the kids and/or go to work yourself. You might not feel like doing it some nights - but you will thank yourself come the morning!
4. Cook enough for 2 to 3 meals at a time - this way you don’t need to cook every day
and you can have the leftovers on those days that you are busier.
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