Tri Endurance Solutions

07/01/2016

Join us for 2 days at the National Training Center for a Swim & Run Tri Skills Camp. USAT Coaches earn 10 USAT CEUs! https://www.trireg.com/run-and-swim-skills-camp

TriReg.com - online triathlon event registration

04/09/2015

http://www.active.com/clermont-fl/water-sports/swimming-camps/athlete-skills-camp-clermont-2015

The Athlete Skills Camp Series is designed to provide athletes of all levels with the hands-on opportunity to develop the practical skills necessary to be a successful triathlete. The camp is led by USA Triathlon Level III Shelly O'Brien.

25/06/2015

PUBLISHED!! and a hard copy just came in the mail!!!!!

Words can't describe how proud, honored and excited Shelly is to be a contributing author amidst some of the most amazing women leaders in the sport.

Here is one review, "With the latest research, proven techniques, and expert advice, this authoritative guide addresses the unique demands of today's female triathletes. You'll find the most effective strategies for training and competing through all of life's stages; avoiding and overcoming common injuries; and balancing the constant demands of the sport, family, and work.

For women, by women, "The Women's Guide to Triathlon" is the one guide that every female triathlete should own.".

Awesome just went to a whole new level :-).

The Women’s Guide to Triathlon is the definitive companion for female triathletes. Authored by the national governing body of the sport, USA Triathlon, this landmark resource features expert instruction and personal insights from 20 of the world’s top female coaches and athletes: Rac...

17/05/2015

Congratulations to everyone who finished IMTX yesterday! Please feel free to share your thoughts in the comments section. I'd love to hear from you!

The journey to an Ironman triathlon is well planned with coaching. What about after the race? Post event training only begins at the finish line.

23/02/2015

This Athlete came to the clinic scared of her bike. She only rode it in competition because she had to. By the end of the weekend she was doing flying mounts, dismount and smiling! Great job!

23/02/2015

Awesome time at the NTC! Many thanks to all participants who attended the cycling clinic for triathletes.

23/02/2015

Awesome Cycling Skills Camp Participants!!

23/02/2015

Many thanks to all participants who attended the cycling clinic for triathletes. It was a wonderful weekend working with each of you. Every session was awesome including bike fit and equipment discussions, strength training specific to tri cycling, stretching, nutrition, training plan design and then all "saddle time". Loved seeing the huge skill improvements everyone made in only 2 days! Good luck and best wishes for success this season. Hope to see you at a future clinic!

16/01/2015

Post-workout meal, stretching and bike crashes

It’s 3 answers to 3 questions. Here we go…

1. I’m looking for a great post-workout meal. Any suggestions?
Well, it is ideal to consume protein no more than 60 minutes after a workout (preferably 30) in order to build back the muscle that was broken down during the workout. Whey protein is the best option if possible. Some people can drink it with water and milk, but I personally found it disgusting that way. I need to mask the powder in tasty smoothie. I put a handful of frozen mangoes, frozen strawberries, a scoop of vanilla whey protein, and skim milk in a blender. It takes delicious and provides my muscles with the protein they need. Whey is absorbed more quickly into the body that other forms of protein, which is what makes it ideal.

2. I often find that I don’t have time to stretch doing a workout. How bad is that hurting me? And what type of stretches should I be doing and for how long?
Stretching is a controversial topic these days. Some studies show no real benefit to the practice, but researchers also find that when they change someone’s practice, from stretching to not stretching, or vice versa, that injury rates go up. If you stretch, avoid static stretches before a workout. This will temporary weaken muscles, which is not what you want to do. Warm-ups with incorporated dynamic stretching are more recommended. 10 minutes is all that is needed. While a lot of athletes see this as time cutting into their workouts, I would argue that it’s the basis for a strong workout. It is better to wake up the muscles and have a great workout from the start than to start with cold muscles that get injured.

3. What’s a great way to avoid crashing!
SLOW DOWN!

14/01/2015

Please share!

http://www.active.com/page/Event_Details.htm?event_id=2136025&assetId=280c87ca-1f5a-4b77-8b09-03fd4f2d9345

The Athlete Skills Camp Series is designed to provide athletes of all levels with the hands-on opportunity to develop the practical skills necessary to be a successful triathlete. The camp is led by USA Triathlon Level III Shelly O'Brien.

13/01/2015

video analysis, strength training, and open water simulations…

It’s 3 answers to 3 questions. Here we go…

1. I’d like to use video analysis for my athletes, but I can’t afford the investment right now for the software. Is there a low-cost option?
Video analysis software is not a very expensive investment when you consider the potential reward. Many athletes will pay good money to have their movement analyzed, especially underwater. It can take just a few sessions with athletes to make up the cost. That being said, for the time being, there are other options. Cell phone video and You Tube are a cheap option that get the job done. Record voice over or write up some notes and post the video on a private You Tube channel for the athlete to watch. It doesn’t the same benefits as video software, but it can hold you over until the funds are available.

2. I have really weak hip adbuctors and rotators. Any suggestions for strength exercises?
Go on You Tube to look these up if you don’t know them – lateral shuffles, one leg rotation squats, lateral band walk. Mix them up in your workouts.

3. I don’t live near any usable open water. How can I train for an open water race?
The best alterative is to simulate open water as much as possible – not doing flip turns or pushing off the sides (essentially doing a U-turn at every end), swimming with your eyes closed, and getting into a crowded lap lane with other to practice swimming in close quarters.

02/12/2014

http://www.active.com/page/Event_Details.htm?event_id=2136025&assetId=280c87ca-1f5a-4b77-8b09-03fd4f2d9345

The Athlete Skills Camp Series is designed to provide athletes of all levels with the hands-on opportunity to develop the practical skills necessary to be a successful triathlete. The camp is led by USA Triathlon Level III Shelly O'Brien.

03/10/2014

Recipe of the Day - Whipped Berry Pudding

Ingredients
4 cups water
2 cups blueberries (about 1 pint), plus more for garnish
3/4 cup wheat farina, such as Cream of Wheat (not instant)
3/4 cup sugar
2 tablespoons lemon juice
1/8 teaspoon salt

Preparation 1.Combine water and blueberries in a medium saucepan and bring to a boil over medium-high heat. Simmer, uncovered, for 15 minutes. Strain the blueberries, pressing on the solids; you will have 3 to 3 1/2 cups blueberry juice. (Discard the solids.)
2.Rinse the saucepan and return the juice to it. Stir in farina, sugar, lemon juice and salt. Cook over medium-low heat, stirring, until the mixture has thickened slightly, 2 to 4 minutes. Remove from the heat and let cool for 15 minutes.
3.Transfer the farina mixture to a stand mixer and beat with the whisk attachment on low speed for 1 minute. Increase speed to high and beat until doubled in volume, with a texture similar to fluffy marshmallow, 8 to 10 minutes more.
4.Refrigerate until chilled, about 2 hours. Serve garnished with blueberries, if desired.

Nutrition
Per serving: 152 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 37 g carbohydrates; 19 g added sugars; 23 g total sugars; 2 g protein; 1 g fiber; 47 mg sodium; 52 mg potassium.

29/09/2014

Recipe of the Day – Spicy Cioppino

Ingredients
4 small red potatoes, (1- to 2-inch diameter), quartered
2 tablespoons extra-virgin olive oil, divided
1 tilapia fillet, diced (about 5 ounces)
4 ounces dry bay scallops patted dry
1 small sweet onion, sliced
2 teaspoons Italian seasoning blend or poultry seasoning
1-2 teaspoons hot paprika
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup dry white wine
1/2 cup water
3 plum tomatoes, diced
2 tablespoons capers, rinsed (optional)
2 tablespoon minced fresh parsley, (optional)

Preparation
1.Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.
2.Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.
3.Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.

Nutrition
Per serving: 431 calories; 17 g fat (2 g sat, 11 g mono); 57 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 27 g protein; 3 g fiber; 503 mg sodium; 1041 mg potassium.

24/09/2014

Workout of the Day – Swimming

Warm-up: 800 Swim, Kicking every 4th length (3 lengths Swim, 1 length Kick, continuous)

Main Set: 1000 Loco Swim – let your HR get above 80% on the fast lengths
rest 60 sec before continuing with: 6 x (100 @85% – 50 easy) – continuous (900 total)

Cooldown: 6 x 50 @60% w/10 sec rest after each

24/09/2014

Recipe of the Day – Wok-Seared Chicken Tenders with Asparagus & Pistachios

Ingredients
1 tablespoon toasted sesame oil
1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces
1 pound chicken tenders cut into bite-size pieces
4 scallions, trimmed and cut into 1-inch pieces
2 tablespoons minced fresh ginger
1 tablespoon oyster-flavored sauce
1 teaspoon chile-garlic sauce
1/4 cup shelled salted pistachios, coarsely chopped

Preparation
1.Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, oyster sauce and chile-garlic sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately.

Nutrition
Per serving: 208 calories; 8 g fat (1 g sat, 3 g mono); 67 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 30 g protein; 3 g fiber; 175 mg sodium; 326 mg potassium.

16/09/2014

Recipe of the Day – Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Ingredients
Tomato & Avocado Salsa
1 large tomato, diced
1/4 cup diced red onion
1/2 jalapeno, minced
2-3 tablespoons lime juice
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
1/2 avocado, diced
1/4 cup chopped fresh cilantro
Pinch of cayenne, if desired

Fish Tacos
3 tablespoons all-purpose flour
1/8 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon cayenne pepper, or to taste
1/3 cup beer
8 ounces tilapia fillet, cut crosswise into 1-inch wide strips
2 teaspoons canola oil
4 corn tortillas, warmed

Preparation
1.To prepare salsa: Combine tomato, onion, jalapeno, lime juice to taste, kosher salt and pepper in a medium bowl. Stir in avocado and cilantro. Add cayenne (if using).
2.To prepare tacos: Combine flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
3.Coat tilapia pieces in the batter. Heat oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Serve the fish with tortillas and the salsa.

Nutrition
Per serving: 401 calories; 16 g fat (2 g sat, 9 g mono); 57 mg cholesterol; 39 g carbohydrates; 0 g added sugars; 29 g protein; 8 g fiber; 407 mg sodium; 975 mg potassium.

15/09/2014

Recipe of the Day – Chicken & Spinach Soup with Fresh Pesto

Ingredients
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 15-ounce can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish

Preparation
1.Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2.With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3.Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4.Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

Nutrition
Per serving: 204 calories; 8 g fat (2 g sat, 4 g mono); 29 mg cholesterol; 16 g carbohydrates; 18 g protein; 6 g fiber; 691 mg sodium; 529 mg potassium.

12/09/2014

Recipe of the Day – Sesame Carrots

Ingredients
2 cups baby carrots
1 tablespoon toasted sesame seeds
Pinch of dried thyme
Pinch of kosher salt

Preparation
1.Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

Nutrition
Per serving: 33 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 72 mg sodium; 220 mg potassium.

11/09/2014

Workout of the Day – Cycling

Warm-up: 3:00 in easiest gear @60-65% / 95 rpm – 5:00 in next harder gear @65-70% / 90-95 rpm – 5:00 in next harder gear @70% / 90 rpm – 7:00 in next harder gear @75% / 88-90 rpm

Main Set:
2 x 3:00 ILT w/30 sec recovery after each
3 x 4:30 Variable Gearing set w/30 sec recovery (:40 sec in “medium” gear; 20 sec in “easy” gear; 30 sec in “hard” gear
2 x 3:00 ILT w/30 sec recovery after each

Cooldown: 10:00 cool down spin, use your gearing to hold your cadence between 85-90 rpm, and bring your HR down under 60% by the end.

11/09/2014

Recipe of the Day – Roasted Halibut with Banana-Orange Relish

Ingredients
Fish
1 pound halibut, cod or other white-fleshed fish
1/2 teaspoon ground coriander
1/4 teaspoon kosher salt

Banana-Orange Relish
2 ripe bananas, diced
1/2 teaspoon freshly grated orange zest
2 oranges, peeled, segmented and chopped
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
1/2 teaspoon ground coriander
1/4 teaspoon kosher salt

Preparation
1.To prepare fish: Preheat oven to 450°F. Lightly coat a baking sheet with cooking spray.
2.Cut fish into 4 portions. Mix coriander and salt in a small bowl and sprinkle evenly on both sides of the fish. Place on the prepared baking sheet.
3.Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.
4.To prepare relish: Meanwhile, stir together bananas, orange zest, chopped oranges, cilantro, lime juice, coriander and salt in a medium bowl. To serve, spoon the relish over the roasted fish.

Nutrition
Per serving: 210 calories; 3 g fat (0 g sat, 1 g mono); 36 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 25 g protein; 3 g fiber; 203 mg sodium; 855 mg potassium.

10/09/2014

Workout of the Day – Swimming

Warm-up:
400 Swim
12 x 25 w/10 sec

Main Set:
1500 straight swim @75-80% – concentrate on minimizing your strokes per length

Cooldown: 200 Swim

10/09/2014

Recipe of the Day – Open-Face Egg Sandwich

Ingredients
1 large egg, beaten
1/2 cup diced low-fat Swiss cheese (2 ounces)
2 tablespoons snipped fresh chives or 2 teaspoons dried
1 slice multigrain bread, toasted
2 slices tomato

Preparation
1.Coat a small nonstick skillet with cooking spray and heat over medium heat. Add egg and cook, without stirring, until the egg starts to set around the edges, about 30 seconds. Add cheese and chives and cook, folding the cheese into the egg, until fluffy and set, 1 1/2 to 2 minutes more. Place on toast and top with tomato.

Nutrition
Per serving: 262 calories; 10 g fat (4 g sat, 4 g mono); 206 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 4 g total sugars; 26 g protein; 3 g fiber; 321 mg sodium; 304 mg potassium.

09/09/2014

Recipe of the Day – Loaded Spinach Salad

Ingredients
Creamy Blue Cheese Dressing
1/3 cup low-fat mayonnaise
1/3 cup buttermilk or nonfat milk
1/3 cup nonfat plain yogurt
2 tablespoons tarragon vinegar or white vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup crumbled blue cheese

Salad
8 large eggs
6 cups baby spinach
4 tablespoons Creamy Blue Cheese Dressing, divided
1 8-ounce can beets, rinsed and sliced
1 cup shredded carrots
2 tablespoons chopped pecans, toasted

Preparation
1.To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.
2.To prepare salad: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs; discard 6 of the yolks. Chop the remaining yolks and whites.
3.Toss spinach and 2 tablespoons of the dressing in a large bowl. Divide between 2 plates. Top with the chopped eggs, beets, carrots and pecans. Drizzle with 2 more tablespoons dressing. (Refrigerate the extra dressing for up to 1 week.)

Nutrition
Per serving: 270 calories; 12 g fat (3 g sat, 5 g mono); 189 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 23 g protein; 6 g fiber; 803 mg sodium; 1098 mg potassium.

08/09/2014

Workout of the Day – Cycling

Warm-up: 12:00 easy spin (90-95 rpm), gradually getting up to 70%

4 x 15 sec fast spin (105-110+ rpm)w/45 sec spin @90 rpm after each spin for 3:00 before starting main set

Main Set:
3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60%

Cooldown: Bring down your HR gradually, finishing @60% by the end.

08/09/2014

Recipe of the Day – Salmon Burgers with Green Goddess Sauce

Ingredients
1 pound salmon fillet, preferably wild Pacific, skinned
2 tablespoons finely chopped red onion or scallion
2 tablespoons chopped fresh cilantro
1/2 teaspoon finely chopped peeled fresh ginger
1/4 teaspoon kosher or sea salt, plus a pinch, divided
1/8 teaspoon freshly ground pepper, plus more to taste
3 tablespoons low-fat mayonnaise
1 tablespoon reduced-fat sour cream
1 anchovy fillet, rinsed and finely chopped
2 teaspoons finely chopped fresh chives
1 teaspoon finely chopped fresh parsley
1 teaspoon capers, rinsed and finely chopped
1/2 teaspoon freshly grated lemon zest
1/2 teaspoon fresh lemon juice
1 tablespoon extra-virgin olive oil or canola oil

Preparation
1.With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife or the fish will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl; gently stir in onion (or scallion), cilantro, ginger, 1/4 teaspoon salt and 1/8 teaspoon pepper (do not overmix). Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours).
2.Mix mayonnaise, sour cream, anchovy, chives, parsley, capers, lemon zest, lemon juice, pinch of salt and pepper in a small bowl.
3.Heat oil in a large nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Serve the burgers with the sauce.

Nutrition
Per serving: 197 calories; 10 g fat (2 g sat, 5 g mono); 57 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 1 g total sugars; 23 g protein; 0 g fiber; 250 mg sodium; 445 mg potassium.

05/09/2014

Workout of the Day - Running
Warm-up: 15:00 jog, gradually bringing the intensity up to 65-70%

Main Set: 4 x 250 strides on 5:00 interval
(This means to begin each one, every five minutes.)
Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.

Cool down completely, bringing your HR back down to 60% by the end.

05/09/2014

Recipe of the Day - Chicken a la King

Ingredients
1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
1/2 cup all-purpose flour
2 tablespoons canola oil, divided
10 ounces white mushrooms, quartered
1 large green bell pepper, diced
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup dry sherry
1 cup reduced-sodium chicken broth
1 cup low-fat milk
1 4-ounce jar sliced pimientos, rinsed
1/2 cup sliced scallions

Preparation
1.Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate.
2.Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
3.Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often. Stir in pimientos and the chicken and return to a simmer. Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes. Stir in scallions and serve immediately.

Nutrition
Per serving: 267 calories; 8 g fat (1 g sat, 4 g mono); 65 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 467 mg sodium; 626 mg potassium.