These potatoes stuffed with smoked salmon is a great choice for dinner when you don’t want to spend a lot of time in the kitchen. My sports nutritionist who we have partnered up with, gave me this recipe to try and its delicious and healthy. To save time, make the potatoes up to a day ahead, refrigerate, and reheat in the microwave. This meal is loaded with carbohydrates, protein, and potassium, making it an excellent choice for post-workout recovery.
Prep time: 10 mins | Cook time: 60 mins | Total time: 1 hour 10 mins
Thanks to Rogue Tri Performance for this delicious recipe!
This is a great workout to add some discomfort into your program. It helps the body and mind get used to running at higher intensities with shorter rests.
Training at higher intensities provides the physiological stress needed for increased mitochondrial biogenesis. In short, this helps build more mitochondria (the powerhouse of the cell). More mitochondria means you can produce more energy and process the byproducts of metabolism, even at higher intensities. This allows you to race faster. Plus, these workouts are tough mentally which will help prepare you for race day.
Adjust the times according to your race distance and increase the times as you progress.
If you don’t already know your threshold pace, you can do this workout at an 8 out of 10 on the rating of perceived exertion (RPE) scale.
Repeat for desired miles or time
10min stretching/foam rolling
Thank you to Rogue Tri Performance for this workout. Check out their website!
This is one of my favorite recipes since I am a huge taco fan. You can pre-make everything (except cauliflower) so all you have to do is warm all the ingredients up while the cauliflower is cooking and you will have a great lunch in no time.
Servings: makes 5-6 tacos
2 cups cauliflower florets 1 & 1⁄2 Tbsp olive oil
1⁄2 tsp garlic powder
1⁄2 tsp paprika
1⁄4 tsp black pepper
1⁄2 cup Frank’s Red Hot Buffalo Wings Sauce
2 stalks celery, finely diced
2 large carrots, finely diced
6 small flour tortillas (corn for gluten-free)
Creamy Avocado Sauce*
1 small ripe avocado
1⁄2 cup chopped cilantro
Juice from 2 limes
1/3 cup olive oil
1/4 tsp salt & black pepper
To make the creamy avocado sauce, add all ingredients to a food
processor/blender. Add water too thin it to your desired consistency. Add additional lime juice, cilantro, or salt based on taste preference.
*Use Ranch Dressing if you prefer something faster*
1. Preheat oven to 425 degrees. Prepare baking sheet by spraying with nonstick cooking spray.
2. In a large bowl, toss together cauliflower florets, olive oil, garlic powder, paprika, black pepper, and 1⁄4 cup buffalo sauce (other 1⁄4 cup will be added after baking).
3. Spread cauliflower out evenly on baking sheet and bake for 20 minutes. Flip them over after 10 minutes. For crispier cauliflower after baking for 20 minutes turn the broiler on for about 3 minutes, until they're as crispy as you'd like.
4. Heat the additional 1⁄4 cup buffalo sauce up in a microwave-safe dish for about 20-30 seconds. Toss the crispy cauliflower back in the large bowl and mix in the warmed buffalo sauce.
5. To assemble tacos, fill each tortilla with buffalo cauliflower, diced celery, and diced carrots. Drizzle the creamy avocado sauce (or ranch) and any additional Frank's Buffalo Sauce on top.
Thank you to Rogue Tri Performance for the recipe!
This is a strength workout you can include into your training almost anytime of the year. Having a strength program integrated into your triathlon specific training plan can help keep injuries away, recovery faster, increase strength which will help you become faster. As I tell my athletes whether they are beginners or advance “in order to become faster you must first become stronger”
The warm up should be done with full range of motion and a steady pace. Do not rush through the warm up but if you are lacking time do at least 4 of the mobility drills and ease into your main sets.
Each movement is 10 reps each side (if pliable) and the WU should be done 2x.
40sec rest between sets / 2min between rounds.
30sec rest between sets / 2min between rounds
30sec rest between sets / 2min between rounds
10min light static stretching & foam rolling. Hydrate and refuel your body with nutrient dense foods.
Thank you to Rogue Tri Performance for the strength workout!
Not only do our Posse work hard at events, but they also work hard in school and we want to honor that. So this Posse Result is for finishing the race of school and GRADUATING!! Congratulations Posse Graduates!
Anna graduated from OSU with a Bachelor's of Science in Biology and Joseph graduated with a Bachelor's of Arts in German with a minor in Anthropology!
Jaden graduated in the winter with a Bachelor's of Science in Math from OSU!
Sierra gradated with a Bachelor's of Arts in Sociocultural Anthropology from OSU. In typical endurance athlete style, she skipped the graduation ceremony and decided to run a 212 trail running relay instead. Go Sierra!!
And last, but not least, Jeremy graduated from Cleveland High School. He now has no excuses to help us out at every event!
Giovanna raced the Escape from Alcatraz Triathlon last weekend. She placed first in her age group! Here is her mini post-race report:
The race was really fun! Very international, and although there were lines, it was well organized. Before I started, I was terrified about the run. When I started, I lost my goggles jumping off the boat, but the swim was not as bad as expected because a kayaker gave me another pair which miraculously fit, so all was fine. The bike was HARD. Not a lot of elevation but steep ups and downs and CA roads are really bad (really rough). The course was littered with bikes with flats, and there were a fair number of wipe outs too. Mostly around speed bumps. The run was also very hilly but that took the pressure off being fast. I biked and ran with people I met along the way- everyone was really nice.
In a nutshell, I would go back. It was super expensive, but understandable when you see what goes into it. I talked up BTW events to everyone I could. Hopefully I sparked some interest. I was approached by someone who had done Trifest and loved it. He will not be there this year as he is going to France, but he plans to come back. That’s about it.
I think the best thing was that I had no expectations, so I couldn’t let myself down!
These low sugar, high Omega-3 bars are perfect ride food, or just a post ride snack! No baking required! Thanks to Rogue Tri Performance for the recipe!
1.5 cups Dry Oats
1 cup Enjoy Life Perky’s Crunchy Flax (or grapenuts)
1/4 ground flax
1/4 cup mini semi sweet dark chocolate chips
1 cut dried cherries
1 cup nonfat dry milk
1/4 cup agave (or honey)
1/4 cup smooth peanut butter
1/2 cup Nutella
1/4 cup chia + 1/2 cup water - let sit to make a gel for a few minutes
Mix all ingredients & chill to set. Makes 20 bars. Cut 5 rows & 4 columns in 8x11 pan. Individually wrap and freeze.
Per bar: 159 calories, 7gm fat, 1gm sat fat, 22gm CHO, 5 gm protein, 3gm fiber, 46mg sodium, 716 mg omega - 3.
Rogue Tri Performance knows how to spice up breakfast. Yum!
This is one of my favorite breakfasts to have. I sometimes add hash browns or sliced potatoes with some sourdough toast to make it complete. It does take some time to make but if you pre-make the Hollandaise sauce and have everything else ready, you can cut the cooking time down.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
**Hollandaise Sauce 5min
Easy Hollandaise Sauce Recipe
This recipe for easy blender hollandaise sauce is a quick and simple version of the classic hollandaise sauce recipe.
Prep Time 5 mins
Total Time 5 mins
Servings: 1 cup
Best done in the middle of your training phase, this tempo workout requires you to continuously increase the intensity of the work section as the time spent working decreases. It’s a short, but challenging set where you start off relatively easy, but you end up above your FTP.
Adding this workout to your training will help your body get used to performing negative splits (a good thing) and help increase your lactate threshold. Higher intensity workouts help increase your performance in a multitude of ways, but make sure to slowly build up these workouts during your training phases.
This workout is best done on a trainer indoors to minimize distractions and interruptions, this set can also be done outdoors on an open road. Your cadence should be above 85.
5 min easy spin
Thanks to Rogue Tri Performance for the workout. Email the head coach, Michael, for more information!
It was another big weekend for the Posse! All 12 of the Posse who raced placed either in their age group or overall!
Quincy won the sprint duathlon for the 7th year in a row. Spencer placed second. Kate placed fourth overall, winning her age group, and had a crazy fast sub 7-minute 5k. Hannah placed second in her age group.
Keller won by over two minutes, with a time of 1:00:01. Alleck had the second fastest swim on the day and went on to win his age group. Joseph had the third fastest time out of the water and placed first in his age group.
Aaron won by over 3 minutes with a tie for the KOD (King of the Dune). Bri placed second in her agr group. Suzanne placed first in her age group. Mike F placed third in his age group. Ken placed second in his age group.
Not to mention the countless other Posse members that worked tirelessly all weekend to make this event happen.