Getting into the swing of training and feeling hungry All.The.Time? Us too! Here's a great snack from Pure Endurance Coaching to provide some carbohydrates along with good protein and healthy fats to keep you full longer.
Combine all ingredients together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour.
Thanks to our friends Jon Booth and Kristen Lipscomb of Pure Endurance Coaching @pure_endurance for this delicious, simple, nutritious, and quick recipe.
Stellar local endurance sport coaches, Kristen Lipscomb and Jon Booth of Pure Endurance Coaching www.ndurancecoach.com, will be providing all of us with some awesome workouts, motivation, recipes, and other tips and tricks for the month of February! Read on:👍
Long runs are the bread and butter of your run endurance training. The goal of most long runs is to develop your aerobic base. Perfect for winter months of training. One of the most common mistakes in running a long run is going TOO HARD! When you run too hard, you're stuck in the grey area of not really training your aerobic OR anaerobic systems. This means you won't benefit as much from the training time you're putting in or allow your body to recover as well for your higher intensity training sessions.
If you train by pace, your long run should be in zone 2, about 70-80% of your threshold pace (for example if your 30 min threshold run pace is 8:00/mile, your zone 2 pace would be 9:07-10:20/mile). If you train with heart rate, you should aim for 65-80% of your max heart rate. Another good way to judge your effort is a talk test -- you should be able to speak in full sentences and have a conversation during your long run. That's why some call it conversational pace! If you can't do that, slow down until you can. Slow down, save your extra energy for your hard Zone 4/Zone 5 days, and you might see a big jump in your fitness!
Like what you hear or have questions? Reach out to the coaches themselves at www.ndurancecoach.com
Here’s a bike workout perfect for re-entry into a training plan after the offseason courtesy of Chris Bagg Coaching Group
RE-ENTRY BIG GEAR BIKE WORKOUT 💪
This big-gear workout is ideal for an indoor trainer ride. If you’re a Zwift-er, consider hilly loop and opt for the climbs when you have a change to “turn.” It’s also ideal to wake up legs that have been resting during off-season...
20 minutes of easy riding (don’t get sucked into Zwift competition!)
5 x through the following: -8 minutes hard climbing @ 70-80 RPM (80-90% of your threshold power, or a 6 out of 10 effort)
-4 minutes easy-moderate at choice RPM
40 minutes moderate-hard climbing @ 70-80 RPM (75% of your threshold, 5 out of 10)
Cool down of choice 🤠👍
Ready to start reintroducing some speed and turnover to those dormant winter legs? This track workout from Chris Bagg Coaching is designed to do just that!
“Winter Warmer Re-entry Run”
1 mile warmup slow and steady
1 mile swifter by 30”/mile. Mix in 10x15” strides at 5k/10k pace.
When sufficiently warmed up⬇️
800 Half-Iron race pace from last year
400 jog slow and steady (no stopping)
4x400 faster than 800 only by a few seconds (Don’t Overreach!)
400 walk or jog between each (stopping ok)
10x200 excellent form and fastest turnover of the day. Try to negative split, but don’t obsess over times as your aim is simply to reintroduce turnover.
200 walk/jog between each (stopping ok)
Cool down: jog of choice to take it to an hour. If possible, toss in some drills or short strides!
Questions? Contact the coaches at chrisbaggcoaching.com
Check out this recipe for yummy eggplant sandwiches!
1. Turn your oven on broil - high
2. Cut the eggplant into slices about 1/4 inch thick
3. Assemble the eggplant onto a baking sheet and brush with olive oil, season with salt and fresh ground pepper to your liking
4. Move the oven rack to about 6 inches below the heat source. Cook the eggplant for about 6-10 minutes or until tender and toasted
5. Chop the fresh basil leaves
6. Brush the olive oil and balsamic vinegar onto the inside of both pieces of bread 🥖
7. Slice mozzarella
8. Once your eggplant and bread are done, assemble the sandwiches with cheese and basil and enjoy!
9. Optional step—if you want a toasted sandwich (like the ones in the picture), spread a light amount of butter on the outside of the bread before assembling the sandwiches, set a pan on medium heat, and cook until each side of the bread is golden and toasted (just like a grilled cheese!)
Check out this Vegan Butternut Mac & Cheese recipe from our friends The Athlete's Table and Chris Bagg Coaching
•24oz butternut squash (bagged & precut)
•1 medium onion (sliced)
•1/2 cup roasted & salted cashews
•5 cloves garlic (peeled)
•4 sprigs fresh thyme
•2 tsp salt
•1/2 package Kite Hill Almond Cream Cheese
•2 tsp onion powder
•2 tsp garlic salt
•1/2 tsp nutmeg
•1 tsp smoked paprika
•1-2 Cups unsweetened Almond Milk or Water
•1tsp Honey (optional, To Taste)
1. In a large pot, combine the butternut squash, onion, thyme, garlic, salt, cashews and enough water to just cover the squash. Season water with 1 tsp salt.
2. Bring to a simmer and allow the squash and onions to cook until very tender.
3. Boil pasta as directed on the packaging.
4. When the squash has cooked through, remove the stems of thyme.
5. Using a slotted spoon, remove all the ingredients and add them into a high-powered blender.
6. Add 1 cup of water (or butternut cooking liquid), 1/2 package of the Kite Hill Almond Cream Cheese and the salt, pepper, nutmeg, smoked paprika, onion powder and garlic salt.
7. Blend until ultra smooth and creamy and season additionally as desired. Be ready to add more water as needed to bring the sauce to a "cheese sauce" consistency.
8. Season with additional salt, pepper or spices as desired.
9. Combine cooked pasta and desired amount of sauce. Serve and enjoy!
Check out more awesome recipes at www.theathletestable.com
Want to improve your aerobic endurance and learn more about your ideal race pace in the water? A good first step in this direction is to find your own threshold pace. Your threshold pace is your highest sustainable pace for a relatively extended period of time. Our friends with Chris Bagg Coaching Group often prescribe this “broken 1500” test to determine their athletes functional threshold pace in the pool. This pace can then be used to guide athletes during later workouts.
Warm up: 300-500 as you see fit
Test: “broken 1500”
(make sure to keep track of your time!) Keep the pace for each interval at the best effort that you can maintain without slowing.
2x250 (25” rest)
2x200 (20” rest)
2x150 (15” rest)
2x100 (10” rest)
2x50 (5” rest)
Take note of your total time!
Cool down: 200 EZ
Take your total time and then subtract the rest intervals (2:25 total). This is your estimated 1500 time which can be divided by 15 to determine your threshold pace per 100!
Ready to apply it with a threshold pace specific workout? Continue reading for a good way to make it happen!
Improving aerobic endurance and pacing:
This workout will condition you to hold a sustainable pace for a longer time and not fade out towards the end of your next race!
Warm up: 300-500 as you see fit
Main set: Each interval of the main set includes a note about your target pacing per 100. For example: the first 3x400 set requires a target pace of 5” slower than your 100yd threshold pace (TP). If your TP is 1:30/100yd’s you would shoot for a 1:35/100yd pace for those 400’s. The pace slowly increases as the workout proceeds.
3x400 @ TP+5”
2x400 @ TP+4”
1x400 @ TP+3”
Cool down: 200 EZ
Option for advanced athletes: Start the workout with 4x400 @ TP+6” w/ 20” rest for an extra giddy up
Have questions? Contact the coaches directly at chrisbaggcoaching.com
This week’s Posse highlight is Anna Wheeler.
As our volunteer co-coordinator of 2 years with her good friend Ema Armstrong, she’s in constant contact with the volunteers before, during, and after races. Often behind the scenes, she’s the one who makes sure those aid stations have enough supplies, those intersections are safe, and that medal ends up around your neck at the finish line. She’s a student at OSU studying Biology and hoping to pursue a degree in Veterinary Medicine. Anna is a legendary horseback rider and is specifically a master of the highly skilled form of riding known as Dressage. Although she loves horseback riding, she spends a fair amount of time riding her mountain bike with friends. Anna has an extreme affinity for bikes and when she’s racing, not surprisingly, her favorite leg of a triathlon is the bike. When you check in to volunteer at one of our races, you'll likely meet Anna and her friendly disposition and cheery smile will warm your heart.
Anna’s motivational quote: “Because in the end, you won’t remember the time spent working in the office or mowing your lawn. Climb that goddamn mountain” -Jack Kerouac
Who doesn't need an extra nugget of advice? Here, Posse member Aaron Seipel offers some Posse Wisdom.
“I think the most important thing for any athlete to learn if they want to improve is how to be honest with themselves. Are they really just having an off day, or are they not giving themselves enough recovery time between hard sessions? Are they actually taking their easy days easy, or does their ego have them running a little too fast? Are they focusing on a specific component of their swim stroke during a drill set or are they just zoning out while putting in yards? Is that pain that they've been telling themselves is just muscle soreness actually an oncoming injury that they should address? I'm not saying people need to be overly critical of themselves - none of us are perfect - but being able to honestly self-reflect goes a long way.”
Meet Aaron Seipel, one of our run course specialists. When we say specialist, we mean that he is both an incredible runner and an incredible run course coordinator. Born in British Columbia and raised in Oregon since he was 6, Aaron is a dual-citizen. He came into his active lifestyle through weight loss in his sophomore year of high school and, by his senior year, decided he wanted to run Cross-Country and Track. Without enough experience to compete at an NCAA level, Aaron joined the Oregon State University Triathlon Club. From there, his love of the sport grew substantially and he continues to race triathlons and duathlons at a higher level every year. He has helped out at our races for many years, but officially joined the Posse in 2015. Aaron is on a mission to find the world's best cup of coffee and when he’s not doing that, he’s a PhD student studying Exercise Physiology at OSU, enjoys petting adorable fuzzy animals, and indulges in the occasional (okay, maybe frequent) chocolate chip cookie. Aaron is very quiet about his achievements, because he is driven by the process rather than the results. He loves getting out and training hard, working on his weaknesses, and dialing himself in as a an even more well-rounded athlete while maintaining consistent training. While Aaron is a stellar athlete with may accolades, he is also a very down-to-earth person who is always willing to help out and encourage others. 🤠
Aaron’s inspirational quote: “Concentrate on what will produce the results rather than on the results, the process rather than the prize” -Bill Walsh