Tag Archives: Training

Racing multiple 70.3 Half Ironman and Ironman events in one season

By Craig Alexander.

Can you race multiple events in one season? Of course you can!
In this video Crowie explains a range of factors to take into account when deciding on your racing schedule for the season.

Planning is the number one item on his list.
He also talks about a range of other factors including:
– Planning a key race
– The build up to your race (8, 12 or 16 weeks lead up)
– Using you training and fitness to race multiple times and getting the best bang for your buck
– Recovery after a race
– Speed work
– Energy systems
– Racing smaller lead up races
– Work, family commitments, travel, destinations, lifestyle
– Fatigue
– Motivation
– One size does not fit all
– Experience
– Listening to your body
– Reassessment
– Being flexible
– Being in physically and mentally good shape
– Injury and illness

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

What will it take to get to qualify for Kona?

periodisationlarge

Athletes come to us all the time asking us ‘How much do I need to train to make it to Kona?’
But it is not all about the time you put in.
Yes, quality training time is important.

But some athletes are able to qualify for Kona on just 12-15 hours a week. And others spend many more hours a week and never make it there.
So what can make the difference?

It all comes down to your habits. What you do to set yourself apart.

Recently Craig sat down with Triathlon Research and went through in detail all of the critical habits he has adopted that helped make him successful.

The best way to find out if you are on the right track towards your goals – whether that is getting to Kona, or making it to the podium at your local races is to measure your habits.

Take this free online assessment tool to see where you stand:
http://triathlonresearch.org/members/quiz

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Recovery and adaptation

recoveryadaptation

By Chris Pilone.

Stress plus rest equals adaptation. It sounds like a simple statement, but it is the most ignored training principle. How many athletes have we seen who just keep churning out hard training session after hard training session and appear to be in the best shape of their lives? Then suddenly they are sick or injured!

I have done this myself on more than one occasion and seen others do it many times! When I coached Hamish Carter he didn’t have a clue what lactate threshold or VO2 Max was BUT HE DID KNOW HOW TO TRAIN.
i.e. He instinctively knew when to back off and take a rest day or one or two easy days. The same can be said for Ethiopian and Kenyan distance runners. They train on instinct rather than what is written on a piece of paper. When I coached Hamish he would do a number of hard days in a row. Usually four hard days in row, followed by one or more easy days. Usually a quality run session on the first day and a quality bike session on the fourth days. Volume was high and usually three disciplines per day.

However after one easy day or rest day the decision to move onto another block of hard days was dependent on Hamish’s recovery. There are all sorts of highly scientific ways to judge recovery but the thing that always worked for me in my coaching is an athlete’s mood. If an athlete is moody or bad tempered they most likely have not recovered from previous hard training. Former World Duathlon Champion and now prominent sports doctor Matt Brick once said “If you meet more than two bastards in one day you are probably overtraining.”

Basing an athlete’s training around recovery can be time consuming for a coach and makes doing set things on set days difficult, but when training an athlete to compete at the highest level (Olympics or World Champs) it can pay big dividends.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Running technique and economy

runningtechnique

By Chris Pilone.

Running technique is a much debated topic. It is also a very much debated topic in the triathlon world. Despite some success in triathlon coaching, I come from a competitive distance running background and also middle and long distance running coaching background.

Three things which can be measured when it comes to running technique:
1. Stride length
2 Stride frequency (cadence)
3. Ground contact time (how long your foot stays on the ground mid stride)

Can running technique be changed and should it be changed?
Some people think the Mona Lisa is the most beautiful painting in the world and would pay millions of dollars for it. I don’t particularly like it and wouldn’t pay a one hundred bucks for it.

This is the same for running technique to the naked eye. Beauty is very much in the eye of the beholder. One thing that has a huge impact on performance in any long distance running event though is RUNNING ECONOMY. This is a measure of how much oxygen and how much energy you use at sub maximal speeds. This can be measured in a laboratory and LESS IS BETTER!!!!

A few years ago I coached a girl who ran 32:41 for 10km and 73:08 for a half marathon. This was at age 19. She also trained in a very simple manner. Moderate volume, quite a lot of hilly running and very moderate interval work, which was never done on a synthetic running track.

This girl also looked terrible to the naked eye in terms of running technique, but when tested in the laboratory for running economy her numbers were EXCEPTIONAL. The second best I have ever seen. She was also very seldom injured.

She was later coached by her boyfriend at the time, who reckoned he could do much better with her than my very basic approach.
i.e. With better training and some super-duper running technique which only he appeared to know about, she would be a much better runner and a potential super star. Sadly she has never run remotely as fast and has been injured a lot.

Moral of the story is if its not broken, don’t try to fix it.
i.e. If uninjured and running fast then don’t change it.
However, rather than deliberate change to running technique based on observation by the naked eye there are a few things that an athlete can do which may change running technique. This in turn may improve RUNNING ECONOMY. These are various forms of hill running and some type of strength work in the gym or simply strength work using your own body weight. Also various types of running drills.

But the big thing to remember in terms of performance in any type of endurance running is that the key is ECONOMY and not technique.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

The big day

bigdaynew

By Chris Pilone.

“And Now for Something Completely Different” was a quite famous Monty Python movie. Sadly this is how some athletes approach race day itself when it comes to competing in endurance events such as ironman, half ironman or a marathon running event.

Some new form of nutrition is given out in the race pack or some type of new wheels or running shoes are obtained at the expo and then actually used in the key race. I have seen this on numerous occasions lead to various forms of disaster in the athlete’s biggest race of the year!

New wheels which have been untried in training end up breaking or just not working as they should. This goes for any type of bike equipment and even the bike itself. Last year a girl I coach rode a new bike in a half ironman event because of a sponsorship deal. This was on a few days notice and despite the best efforts of a number of people the fit between new bike and old bike was different. On the day this concerned this girl and she had a below par race. Some weeks later and with a proper bike fit sorted she had two very good performances at half ironman events.

On quite a few occasions I have seen new super duper forms of energy gels or energy bars handed out in race packs. On one occasion an athlete used these gels in the event and this resulted in a mid run chundering experience on the side of the road. If the athlete had stuck to what had worked in training I am pretty sure this situation could have been avoided.

So on the big day itself in terms of any type of equipment and nutrition, if it hasn’t been used in training or a build-up race, DON’T TAKE THE RISK!!!!!

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Periodization and planning

periodizationandplanning

By Chris Pilone.

A couple of days after the one two finish of Hamish Carter and Bevan Docherty in the 2004 Olympic Triathlon in Athens I went on a casual bike ride with Mark Elliot. Mark at the time was Tri NZ High Performance Manager and also Bevan Docherty’s personal coach. I was Hamish Carter’s coach and Mark and I had both been appointed as coaches for triathlon to the 2004 New Zealand Olympic team. Both Hamish and Bevan shared the same swim coach, former NZ national swim coach Mark Bone.

On this particular day Mark and I cycled into the hills high above Athens. Once at the top of all the hills we were able reflect on what had been a quite remarkable few months. I was still relatively inexperienced as a coach but had always been a good planner when it came to athletes training and timing of training so they performed well in key events.

As Mark and I looked out from our vantage point in the hills above Athens Mark remarked “Well, Pilone, we were the kings of the world for a day.” I casually remarked back “Well, it was only for one day Mark.” Mark’s response was quick and to the point. “It was the right bloody day though!”

Mark’s to the point remark has stuck with me ever since. What would have happened if the men’s Olympic Triathlon of 2004 been 4 weeks earlier or 4 weeks later? Would the result have been the same? Most likely not. Having said that, if it had been 4 weeks earlier or 4 weeks later Mark and I were both good enough coaches to change the planning and periodization process for both athletes.

Planning and periodization of training is the key for success in any endurance sport. It is no good if you are flying in training but it is still 6 weeks to go before a target half ironman or ironman race. I bet all of us have either done this at some stage or seen others do it.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Smile

smile

By Joanna Lawn and Armando Galarraga.

Yeah right, easy to say but hard to do!!!  But why is it, why can’t we always smile?

After watching and participating in nearly 30 Ironman triathlons there seems to be a HUGE similarity between the winners.

The champions or winners as we see them always seem to have this effortless grin spread across their face.  The smile can sometimes be seen from miles away……with the brightness of their pearly whites glowing from a distance.

People say if you smile it sends signals to the rest of your body, that AII IS GOOD, EVERYTHING IS HAPPY, and confidence can have a snow ball effect.   The power of confidence one can take from a simple smile is priceless something that I hear time and time again, from World Champions Natascha Badmann and Chrissie Wellington.  They continuously say “smile and everything will be wonderful”

Yeah it sounds like a load of rubbish, but when I see their faces in a race, there is a grin from ear to ear!!!  How can that be, we are doing the same thing, we are doing the same distance, we are experiencing the same elements and the feeling the same pain.  The difference is that they CHOOSE to ignore these signals, they CHOOSE to find positive thoughts, they simply take long deep breaths, smile and soldier on.   I definitely believe there is a power of energy in this, and it is not just coincidence they both have won numerous world titles.

I feel like this is like a training tool, I believe if we could enjoy, stay focused and be happy in our workouts, race day “should” be a very enjoyable experience.  The road to success should be simple.

The hardest times for triathletes is when we are aiming to do a 40+ hour training week, and do it well, and then even for the athletes who are working full time and training for an Ironman.  Trying to overcome the physical tiredness and the mental freshness things seem to always be tough.  But I really do think if we could all smile and find the enjoyable side to things, our training and day to day activities would be a whole lot better.

It is really that simple.  How hard is it to enjoy something that you love to do…you dream to do! Off course there will be tough times, but that is what life is all about.  But just imagine doing this task/effort with a smile and a positive attitude?  Things would go by so much faster, easier and with a lot less effort.

It is like when you are going thru a hard patch in a race, you should always think of a positive thought, it is impossible for our brains to process two thoughts at one time so why not think happiness, think positive thoughts and smile, see how much easier things work out to be.

I find that during an ironman if I start to feel bad, I just focus on the next aid station, and what I have to do at the aid station.  Process the thoughts of eat, drink, ice, eat, drink , ice and I go through these thought processes time and time again.  I have no choice of feeling bad, how can I? When I am focusing on eating, drinking and keeping myself cool.

I know when you read this, it all sounds crazy and super easy.  But even I have to remind myself daily that the power of a SMILE and the power of HAPPINESS really does help to give you strength.

So if I can give you any kind of feedback to help you achieve your goals.  Whether it be getting to the start line of a race, applying for a new job, or just day to day activities.  Always smile and be positive, who knows what you will achieve and where you will end up…….the world is yours!!!!

CHEERS AND SMILES ALWAYS
Joanns Lawn

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Rest is important

restisimportant

By Joanna Lawn and Armando Galarraga.

Well things have finally settled down and I have fully recovered from Ironman Taupo.  It is funny, as even though the race was early March, it does take the mind a lot longer than the body to recover.  I feel that you really have to listen to yourself and find out when you are ready to go again.

It may take 2weeks, a month or even two months, but once you start to feel fresh and feisty again, I think that is when you are ready to go again.  It really does take a lot out of you, especially as Ironman is soooooo much mental.  I mean we all do the training, but on race day, when the body is aching from your toenails to the tip of your head, you really have to call on all last resorts!!  Usually the mind.

So many people think that they just have to take it easy for a couple of days, and she’ll be right!! But they finally find out 2 months down the track when they are either toasted or sick…….something that I NEVER WANT TO BE AGAIN!!!!

I guess a lot of the gossip before Ironman was about my diet and my health.  I tell you now, if last year hadn’t have happened like it did, I would NOT be where I am today.  Everything happens for a reason, and usually the right one.

I am super cautious now about listening to my body.  I feel that everyone really does have to look at themselves as an INDIVIDUAL and take note of how they feel.  Try not to get caught up in everyone else’s plans.  Make your own and stick to them.  I agree that you do sometimes have to be flexible, and have the ability to change things around……but ultimately remember what YOU want and where YOU want to go.

I have learnt now to always look after yourself, I feel that we are all like cars……we have to get checked often, we have to check the oil and water, and we have to check the tyres  (equipment).

Even though in our training we go up and down….in season and off season, health and nutrition are still number 1.   When the training isn’t huge, I still make sure that I get in good healthy food.  Off course there are times when you want to reward yourself….you gotta do it…….your body is asking for it, so do it, do it well and  MOVE ON!

In my recovery period after a race, I tend to give the body for the first few days, FAT……this is the easiest way to get some fuel back in.  After the hunger and ironman hi has stopped, I then try and look at food as super super super good fuel.  It is like putting the best gas in your car.  Your body will thank you.  And you DO have to realize that you are going to put some “weight” on, but this weight is only healthy.  As remember the last time you weighed in, was RACE DAY……and race day DOES NOT LAST FOR MONTHS.  So after my body/joints and muscles have returned to normal, I start to eat a balanced diet.

I make sure I get some good red meat in twice a week.  Especially for us females, we do need to put in the iron.  Fish is another protein that goes soooooooooooooo well for us athletes.  With the omega 3’s available here, we sure are getting a double whammy.  Once you have dialed in the protein, you have to go for the nutrient dense vege’s ie.  Broccoli, tomatoes, avocadoes and kumara.

Also you do have to keep up with your supplements, I never stop taking my Thompsons supplements.  I may change around a few products but ultimately I still need to be in maintenance mode, as the body is always adapting and changing every single day.  Whether we are doing, no training, 2 hours training or 8 hours of training.  Health and nutrition are number 1.  If number 1 isn’t looked after and dialed in correctly then there is no way you will reach 5 or 6.

It really is simple, so try not to complicate anything.  There are so many “new” things out there,  just remember to keep it basic and follow your heart.  Nothing will lead you astray if you listen deep inside………………………….

Keep your chin up, and always always be positive!!!!

REST AND RECOVERY = LIFE

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Health is everything

healthiseverything

By Joanna Lawn.

For me my life so far has pretty much been sport, sport and more sport.  This is nothing wrong with that….I love it and that is part of who Jo Lawn is.  My sporting career really started with my first passion, Tennis.  Taking up a tennis scholarship in the USA, for one year, I had had enough of chasing the little yellow ball around so decided to throw my racket in, and I started to ride.  Cycling not biking, I say this because I didn’t own a bike; I just used the stationary lifecycle machines at the gym.  But once I got the hook of this I purchased a bike and started to bike and run outside.  I realized there was a sport of biking and running…….it was called duathlon.  I didn’t want to do a triathlon as I had a fear of the water.  I had found a new passion, so for a year I became a duathlete. Another year of demanding a lot from my body.  From here I moved directly into cycling….my running was not really up too standard, so I decided to go with my strength! Cycling.  After cycling my butt off for 5 years, I had had enough of being a rabbit, how about I go and chase my own dream. To become an Ironman Champion.

It sounds pretty funny, but I feel that we all have passions and dreams, so why not go and them a shot.  So now I sit back on the sofa thinking about my last 10 years of being an Ironman triathlete.  There is so much involved in becoming a “complete” person or athlete that sometimes we forget about one of the most important parts of who we are……your job will always be there, if not another will come around, and there will always be more races……but one thing for sure, if you are not healthy nothing will be achieved, and you will be stopped, WE ARE NOT INVINCIBLE!!

HEALTH IS EVERYTHING……

For me the past 12 months have been a roller coaster ride.  My body has been racing now at the IRONMAN for 10 years.  I have always followed my programs, I have always done the times and for sure always put in the effort, but one thing I had really neglected to look at was my health and nutrition.  It is seems funny that after being in one of the most grueling events in the world, it isn’t so much about the hours of hard training, light and new fancy equipment or technique.  The bottom line of everything in life is HEALTH.  And really how does one get GOOD HEALTH?  Ultimately through nutrition.  Food is fuel….for the mind, body and soul.  No matter what your job is!

I travelled to Europe during July this year and I was introduced to some incredible people.  One lady really made an impact on me…her name was MARIONN…her office is in NURNBURG GERMANY.  I found myself sitting at her desk talking about my body and my eating habits.  The date of this meeting was July 20th, a day I will never forget.  She studied me, by looking in my eyes, my body language and many other ways.  She saw a lot of things about me that I thought I had control of.  Some things you can hide and some things you just can’t.

“What is wrong with my eating?”  I said.  “I eat healthy, I eat fat free, I eat diet foods, I have milk, I eat meat…..what is wrong with that I thought. I really thought what I was eating was GOOD, I did admit to trying to make shortcuts and pretend but in the end the only person I was fooling or hurting was me.  I always tried to trick people into thinking that I was eating well and was eating GOOD FOOD….sometimes the people who are closest to you, like my mum and Armando, they see it, but they are caught between a rock and a hard place…… they try to help,  but I just wasn’t ready to BELIEVE………..  So really, what is GOOD FOOD?

You must first look at what YOUR body needs.  Everybody’s job is different.  I am asking a lot more from my body than most people.  As my job is 100% physical.  I am asking for fuel.  It is really a basic math equation.  How much you expend equals how much you need to put in.  This is off course just to maintain or survive day to day.  But if you need to lose weight or put weight on, you must eat more or less calories.  It is THAT SIMPLE.  “.

So looking at yourself you must decide what YOU NEED!!  Also you must always try and eat what you like….go with your “first instinct”.  Not what you “think” is good, not what you think someone else “thinks” you should eat, and definitely not calorie free, sugar free, and so on and so on.  Always satisfy yourself, otherwise you will never feel fulfilled.  You will only be fooling yourself.

My mouth opened wide….when I was told my “nutrition” was poor.  I was lacking “good” quality nutrients for what my body was asking.  So from that day onwards I did a lot of research into foods that are going to help me….and for sure make me be a better and healthier person ultimately supplying my engine with stronger fuel.  I now have turned my eating habits upside down.  I have learnt that everything in moderation is good.  Every meal or snack that I eat now is thought about, “have I had iron lately?  Do I need magnesium, do I need salt?  Is there a good balance of proteins, carbohydrates and fat?   With these choices I have made I know I am getting the MOST amount of nutrients that my body needs.  I have STOPPED eating “diet, fat free, sugar free, and calorie free” foods.  I never thought I could do I………these foods that read “free” on the labels are just not sufficient with the supply of GOOD NUTRIENTS………if we make up our day to day fuel with these products we are ultimately putting our “health” at risk.

I never really knew how YUMMY FOOD could taste.  Food is now my friend.  Even if it is an heirloom tomato with a little sprinkle of Himalayan salt…..wow, just see how this tickles your taste buds.

So from here on in……always make the right choice for you!!  Do some study into what your needs are and remember to always follow your instinct.

Take care,
Joanna Lawn

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Food glorious food…

foodgloriusfood

By Joanna Lawn and Armando Galarraga.

What is the right stuff? Well everybody has different likes and dislikes, and for sure food is one way people differ very much.

I am going to give you some of the meals that I have been eating over the past few months. My diet doesn’t really change a lot during the off season compared to the full on race season. Besides the obvious that I have to eat quite a lot during training purely just to sustain enough energy to get thru the gruelling hours of training!

In the off season I tend to have more of the so called “treats”….these don’t just have to be sweets as we all picture treats to be, but of the more enjoyable and social kind. I like to drink some yummy wine, my favourite at the moment is a white wine by a Spanish man….called Telmo Rodriguez and the bottle is BASA. It is soooooooooooo yummy, I really do have to restrain myself from drinking the whole bottle. Also another one of my favourite wines is a Riesling called Dr Loosen….that is yum too.

One of my big down falls is for sure Candy. I love the NZ sweets, they are the best ever. Nothing better than getting a whole bag of lollies from the pic n mix!!!! Sitting down watching a movie, legs up and hand in the goodie bag. But I now know that if i am going to do this, that I must eat a good meal before devouring into something like this. I must still get my good nutrition from “food” first.

Also during the off season there is a lot of dinners out, desserts and socialising. So off course like most “normal” people treats are of their everyday behaviour, but for me…..when I am training ,I am too tired to eat out, and have to be in bed early for the next day training sessions, that I would prefer to whip up something fast and eat it in the own comforts of my house.

I have here some of my favourite fast preferred meals that i am eating right now!!!! I am only just getting back into training, after taking a well earned rest from competing in Hawaii……..

BONITA BANANA WITH APRICOTS AND TAHINI
1 Large Bonita Banana
6x finely chopped apricots
Mix this up in a bowl and drizzle over the top
2-3 tablespoons of Tahini……………………………………………..YUM

DON’T FORGET TO DRINK WATER ,WATER,WATER,WATER AND MORE WATER…….YOU ALWAYS HAVE TO KEEP YOURSELF WELL HYDRATED. ONE OF THE MOST IMPORTANT NUTRIENTS FOR US.

TOAST WITH ALMOND BUTTER AND FRESH STRAWBERRIES
2x Whole grain bread…or any kind of solid carb….like bagel, muffin or pita—toasted
12 juicy red strawberries
Almond butter to spread (may substitute with peanut or cashew butter)
Toast the bread/bagel/muffin spread over the top a decent covering of Almond butter then on the top add freshly chopped strawberries…or if desired Jam. But fresh strawberries are sooooo much better for you…and presentation is a winner.

POACHED EGGS ON TOAST WITH AVOCADO
2x whole grain toast
2x organic farm eggs
Half a Large Avocado
Poach 2x eggs in pot, mixed together with a dash of vinegar and salt. While poaching the eggs toast the bread…spread with Avocado and serve eggs on top. Season with salt and pepper.

YUM YUM YUM YUM…MY FAVOURITE SNACK……

CIABBATA BREAD TOASTED WITH CHEVRE CHEESE AND FRESH TOMATOES
2 x thick slices of fresh ciabatta bread
Goat or chevre cheese
1x large juicy vine ripened tomato
Toast the bread and spread with desired amount of cheese and sliced tomato, drizzle with extra virgin olive oil…and sprinkle some salt and pepper

MATEO SALAD -proven popular winner –A meal in itself
Red kale
Curly kale these three ingredients use as desired or availability
watercress
1 Bag of mesclun salad
1c of parsley
1c of coriander
2x vine ripened tomatoes
1x large avocado
1 bunch of spring onions
1 small bag/1 cup of Aduki beans or chick peas
As desired finely diced up fresh ginger for flavour
1 bag of soba noodles

DRESSING
Turmeric, ground cumin, cayenne pepper, Braggs all purpose seasoning, apple cider vinegar, sesame oil, extra virgin olive oil, salt and pepper.

In a very very very large bowl mix together…..finely chopped kale, watercress, mesclun, parsley, coriander. Then cut tomatoes into small cubes, toss them in the bowl too, then split open the avocado and dice into small pieces. Chop spring onions into itty bitty bits and throw them in the bowl. DON’T MIX ANYTHING YET. Prepare the soba noodles as per instructions on the packet. Leave to cool. Toss into the bowl the chick peas or beans. Get the fresh ginger and finely chop a fair amount as desired. I like ginger so I add alot.

Sprinkle on top of all the ingredients the turmeric and cumin enough for flavouring and taste. Only a little dash of cayenne for a kick. Then squirt the braggs seasoning and apple cider vinegar for taste. Enough to make the salad a little moist. Now add the Sesame and olive oil….a good amount to wet the salad and for flavouring. Salt and pepper as desired. TOSS ALL AROUND……TRY NOT TO DAMAGE THE INGREDIENTS, BE GENTLE MIXING ONLY. Once all ingredients have been tossed throw on the top the soba noodles.

SERVE INTO A BIG SOUP BOWL,EAT AND ENJOY…………………..YUM

So there you go, these are some of my most yummiest of meals/snacks. I hope you make some and maybe some of you already have these ideas.

They are made up of such fresh, healthy and nutrient dense ingredients that once you have eaten them….you feel warm and satisfied. The best way to be.

TAKE CARE AND ENJOY
Joanna Lawn

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