Hello everyone!
We hope you have had a great August and have had a great
month of events, training, and generally keeping fit and healthy J
News
Pete completed the Dart 10k On Saturday in a time of 1 hour
49 minutes and also won the 5k GeoPark Adventure open water sea swim the week
before. A great couple of weeks of racing!
Laura has participated in a few events this month too:
Torbay 10k, GeoSwim 1k and Moor2Sea Challenge Sportive.
We also want to congratulate Bev Tonks for a brilliant 1k
sea swim last Sunday (preparing for Dawlish Triathlon) and Gerry Court for
completing her 3k sea swim! As well as, David Murray for a great performance in
Race the train and the Dart 10k. Also, weldone to Becky Brown for her run at
Torbay 10k. Many, many more weldone’s to
everyone we haven’t mentioned.
Finally, good luck to Duncan Biggs for Ironman Wales next
week!
Next Weekend
Next weekend, 12th and 13th September,
Pete will be running a Dawlish Triathlon preparation weekend. If you are keen,
sign up now!
River Swimming Tips
After the open water swim in the Dart, Pete has put together
4 tips for river swimming:
1. Learn your route, learn where the river eddies are (where
the current goes the opposite way).
2. Wear some lube, such as glide or Huub lube, or you could
save money and simply use Vaseline.
3. Spit into your goggles before you use them so they don’t
steam up.
4. Have a good shower after your river swim because Weil's
disease can be present in rivers. Weil’s disease is a potentially deadly
disease and is caused by rats weeing in the river.
Training tips:
Sighting, sighting, sighting. Sorry to repeat myself but sighting is SO
important when open water swimming. Be
sure to frequently look forward to see where you are going and correct your
course. Try to keep your head movement to a minimal by just lifting the eyes
above the water line rather than your whole head – this is much like a crocodile
swimming along, We call it ‘crocodile eyes’.
Try to combine your sighting (crocodile eyes) with your breathing to
minimise that head movement even more.
Keep it smooth. You can practice
in the pool too.
Sports Nutrition
Recipe for September
Back to the office after the summer holidays? Do you go to
work straight after training? If you don’t want to eat breakfast before a
morning run, swim or bike ride, this Portable Oatmeal recipe from Feed Zone Portables: A Cookbook of
on-the-go-food for Athletes by Biju Thomas and Allen Lim, might just solve
the problem.
Ingredients for
Portable Oatmeal
½ cup apple juice or pineapple juice
1 mashed banana
Honey
Almonds
1 teaspoon ground cinnamon
Pinch of salt
4 cups rolled oats
1 cup raisins/dried fruit
Optional Ingredients
1 teaspoon vanilla extract
¼ teaspoon ground nutmeg
Cashew nuts
Method
1. Heat oven to 350 degrees and grease a baking tray.
2. Place banana and honey in a blender (or a food processor)
and blend to a smooth mixture. Transfer to a large bowl.
3. Stir in the almonds, cinnamon, salt, and oats. Let the
mixture soak for 10minutes.
4. Spread evenly on the baking sheet and bake in the centre
of the oven for 20 minutes.
5. Stir and then cook for a further 20 minutes.
6. Stir again, add the dried fruit or raisins and cook for
10 minutes.
Store in an airtight container or portion into separate (zip-lock)
bags.
A healthy alternative, to shop-bought muesli, Biju Thomas
and Allen Lim recommend you add hot milk to the oatmeal for a warm, portable
and energy-boosting breakfast.
So that’s it for our September blog. We’ll see you at
Dawlish in a couple of weeks if you’re going!
Happy Triathlon-ing,
Pete and Laura x
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