By Brooke Schohl, MS, RD, CSSD, METS
Anyone other than me tired of hearing about New Year’s resolutions? Blah, blah, blah.
Maybe you think that attitude is harsh – especially coming from someone like me, a sports dietician. Shouldn’t I care about self-improvement? Better health? Of course I do. In fact, every interaction I have with my clients includes realistic goal setting. Note that one key word here is realistic. The other key word? Goal. Which brings us to the question of the day: What is the difference between a resolution and a goal?
Take a look at these definitions on the right, courtesy of my handy online dictionary.
Now, I’m not claiming to be a language expert, but I get the idea that resolutions tend to be all or nothing. Extreme. Drastic. Difficult to sustain.
For example:
I will eliminate all carbs from my diet.
I will cut out wine.
I will lose 30 pounds by March.
I will have 10 servings of veggies per day.
I prefer the term “goal” instead of resolution. Goals can be awesome when executed in the right way. Realistic. Attainable. Sustainable. Established correctly, they set you up for success rather than failure.
For example:
I will scale back on grain carbs, focusing more on fruit and vegetable carb sources.
I will limit wine to three glasses per week.
I will decrease body fat by 2% by the end of March.
I will include a vegetable with two of my meals per day.
Once you’ve developed realistic, attainable goals, keep the following four things in mind when it comes to nutrition goal setting.
1) It won’t be easy.
Goals worth meeting won’t be met overnight. You’ve heard this before and it’s 100% true: There is no quick fix when it comes to nutrition. There are 100 bad food choices for every good choice. It demands work, preparation and a shift in mentality leading to a lifestyle change. You can meet your goals, but you must work for it.
2) You must find your own motivators to stay on track over the long haul.
365 days is a long time. It’s easy to be motivated on January 2, but how do you retain that drive all year? Visualize your success. Go ahead and feel the emotions of crossing that finish line feeling amazing. Or fitting into your “skinny” jeans. Or improving your bloodwork parameters to go off that medication. Elation, success, confidence. Summoning these emotions before you actually hit your goal will help you stay on track.
3) You’re going to mess up.
Each day is full of choices. We are human beings and we aren’t perfect. We are going to make progress and then slide back down that hill again. And that’s ok. Each morning is a clean slate. Don’t let a wrong turn derail you, leading to more bad choices.
4) Don’t let the scale run your life.
I’m going to level with you: You probably aren’t ever going to weigh again what you weighed in high school or college. And that’s ok! Your adult body is different from your teenage body. Focus on body composition over the number on the scale. Remember that you are an athlete, which means you have loads of muscle mass, which weighs more than fat. If you feel good about yourself and fit into your clothes, try, try, try to let the number go.
In Summary
Goals are essential to life, whether it be work, personal, family, training, financial, or nutrition and health. If you need some help developing or implementing your nutrition goals, give me a shout. And to leave you with a last wish for the New Year: Make 2016 an annus mirabilis!
Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in south Scottsdale, Arizona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
LIFE TIME TRI CAPTEX COURSE ALERT
/in News /by theaustintriAthletes –
As you know, heavy rains throughout Central Texas have greatly impacted conditions in Lady Bird Lake.
Our staff has been monitoring the situation with the City of Austin, LCRA and Homeland Security since early this week. At 6:00 a.m. today, relevant authorities opened the floodgates at Mansfield and Tom Miller Dams, creating a massive downstream flow that will continue through Tuesday.
Since early this morning, we have been exploring and presenting various modified swim courses, but we were ultimately unable to remedy a feasible solution that would ensure the 100% safety of our athletes, volunteers, staff and emergency personnel.
While unfortunate, the race will continue as a bike-run. Here are the race-day implications:
New race start
7:15 a.m.
International
All international triathletes, international relays and AquaBike participants will start on the bike course, in a time-trial format, within their same wave sequence. Wave 1 of the international distance will now start at 7:15 a.m. Please be fully prepared by 7:00 a.m., standing at your bike rack until directed by event staff, who will queue athletes along the bike out transition exit.
Sprint
Sprint participants (individuals and relays) will follow suit, starting after the international athletes with an expected start time of approximately 8:15 a.m. Please be fully prepared and standing at your bike rack by 8:00 a.m., awaiting instructions by event staff.
SuperSprint
SuperSprint participants will release behind the sprint athletes in the same sequence, with an estimated 9:00 a.m. start time.
Duathlon
Due to course logistics, currently registered duathletes will now default to a bike-run competition, starting with the 40K bike course, then completing a 2-loop 10K run. Duathletes will now be merged into the greater field of international distance (bike-run) competitors and will start with their age group.
AquaBike
Due to the swim cancelation, all registered AquaBike participants will be completing a 40K time trial on the bike course. Currently registered AquaBike participants will continue to compete within their same division.
All athletes that compete in the bike-run format will have USAT age group scoring count toward triathlon rankings.
Thank you for your attention, for your patience and for your support of a safe event. Should you have any further questions, please contact Athlete Services at texasregistration@lifetimefitness.com or visit us on Facebook at Facebook.com/LifeTimeTri.
2016 Life Time Tri CapTex Athlete Guide Now Available
/in News /by theaustintriWe are excited to bring you what we hope will be Austin’s best weekend of triathlon, whether you are a first timer or returning for another ride. Since 1991, the Life Time Tri CapTex has become a fixture in the multisport spotlight – not only in central Texas, but also among the other 10 races in the national Life Time Tri Series.
New this year, we will be offering both AquaBike and Duathlon race options! In addition, CapTex joins four other events that comprise the prestigious Texas Triathlon Series. Athletes who complete or volunteer at each of the five local events qualify for the can’t-miss, end of season finisher party. Check out the 2016 Athlete Guide for detailed schedules, course information and more.
> View the 2016 Athlete Guide
We’ll see you at the start line this Memorial Day for our 25th Anniversary event!
Live Like a Local Triathlete — Austin, Texas
/in News /by theaustintriTraveling to Austin, Texas for our 2016 Life Time Tri CapTex? We’ve gathered a list of the best Austin triathlete hotspots so you can have your most memorable racecation yet.
The must-stop coffee shop. Juan Pelota Café, located inside of the famous Mellow Johnny’s Bike Shop is known for serving “high-fives and awesome coffee.” Here you’ll find every type of cyclist and triathlete, and it’s the perfect stop for pre- or post-ride caffeine.
Quick, reliably healthy eats. While eating at Whole Foods may be a no-brainer to some, Whole Foods Austin is a whole other experience — the company’s flagship store features every kind of healthy cuisine imaginable. Post up at the Bowie BBQ counter for some classic Texas barbecue, enjoy fresh seafood from their 5th Street Seafood menu, or even swing by their Tartinette Test Kitchen food truck to taste the latest and greatest in food trends and seasonal flavors!
Where to get outside. Austin is known for being an active city, which provides lots of options for those looking to head outdoors and work up a sweat. Hit the Parmer bike trails for a popular out-and-back ride featuring beautiful rolling hills, or go for a run around Zilker Park. If water sports are more your speed, try kayaking or SUP-ing down the Colorado River and Lady Bird Lake.
Your local tri shop. Austin Tri Cyclist is one of the country’s oldest and largest specialty bike shops that caters to the triathlete community. Here, you can count on the knowledgeable staff to help you find last-minute race gear, or swing by to talk shop and get great recommendations on where to ride!
It’s not too late to register for Life Time Tri CapTex! Join us on Memorial Day and kick off summer in the heart of Austin.
5-Ingredient Race Breakfast
/in Nutrition /by theaustintriby Brooke Schohl, MS, RD, CSSD, METS II
It is SO important to have more than just a carb-loading breakfast the morning before a race! Set yourself up for success with a balanced (carb, fat, protein) meal that keeps blood sugar stable and kicks the race off with a bang.
Here’s a great idea:
Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three IRONMAN races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in south Scottsdale, Arizona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
Life Time Tri CapTex Offers New On-Course Nutrition
/in News, Nutrition /by theaustintriPlease join us in welcoming Accelerade® Sports Drink and Accel Gel® Rapid Energy Gel as on-course nutrition sponsors along with Endurox® R4® as the recovery drink sponsor for the Life Time Tri CapTex.
Accelerade will be offered in two refreshing flavors; lemon lime and lemonade at each transition, aid stations on the run course and at the finish line. Accel Gel will be available on course in three great tasting flavors; chocolate, citrus orange and strawberry kiwi.
If you are not a current user of Accelerade, we encourage you to sample it prior to race day on a ride or run in order to acclimate your body to a sport drink with protein. Protein occasionally causes GI discomfort in a limited number of individuals. We have found that the best way to reduce the possibility of GI distress is by taking small quantities of fluid (1/2 ounce) regularly ( every 10 minutes) during strenuous exercise.
Endurox R4 will be available in the athlete recovery area in fruit punch.
Accelerade Sports Drink, Accel Gel Rapid Energy Gels and Endurox R4 Recovery Drink all contain a 4:1 ratio of carbohydrates to protein, scientifically proven to be the optimal ratio to help the body extend endurance, replenish muscle glycogen, provide more energy faster and speed muscle recovery.
Click here and use the coupon code CapTex to receive a special deal when you pay a flat shipping of $3.99 for free samples of Accelerade®, Accel Gel® and Endurox® R4® directly to your door.
Throw Out Those 2016 Nutrition Resolutions
/in Nutrition /by theaustintriBy Brooke Schohl, MS, RD, CSSD, METS
Anyone other than me tired of hearing about New Year’s resolutions? Blah, blah, blah.
Maybe you think that attitude is harsh – especially coming from someone like me, a sports dietician. Shouldn’t I care about self-improvement? Better health? Of course I do. In fact, every interaction I have with my clients includes realistic goal setting. Note that one key word here is realistic. The other key word? Goal. Which brings us to the question of the day: What is the difference between a resolution and a goal?
Take a look at these definitions on the right, courtesy of my handy online dictionary.
Now, I’m not claiming to be a language expert, but I get the idea that resolutions tend to be all or nothing. Extreme. Drastic. Difficult to sustain.
For example:
I will eliminate all carbs from my diet.
I will cut out wine.
I will lose 30 pounds by March.
I will have 10 servings of veggies per day.
I prefer the term “goal” instead of resolution. Goals can be awesome when executed in the right way. Realistic. Attainable. Sustainable. Established correctly, they set you up for success rather than failure.
For example:
I will scale back on grain carbs, focusing more on fruit and vegetable carb sources.
I will limit wine to three glasses per week.
I will decrease body fat by 2% by the end of March.
I will include a vegetable with two of my meals per day.
Once you’ve developed realistic, attainable goals, keep the following four things in mind when it comes to nutrition goal setting.
1) It won’t be easy.
Goals worth meeting won’t be met overnight. You’ve heard this before and it’s 100% true: There is no quick fix when it comes to nutrition. There are 100 bad food choices for every good choice. It demands work, preparation and a shift in mentality leading to a lifestyle change. You can meet your goals, but you must work for it.
2) You must find your own motivators to stay on track over the long haul.
365 days is a long time. It’s easy to be motivated on January 2, but how do you retain that drive all year? Visualize your success. Go ahead and feel the emotions of crossing that finish line feeling amazing. Or fitting into your “skinny” jeans. Or improving your bloodwork parameters to go off that medication. Elation, success, confidence. Summoning these emotions before you actually hit your goal will help you stay on track.
3) You’re going to mess up.
Each day is full of choices. We are human beings and we aren’t perfect. We are going to make progress and then slide back down that hill again. And that’s ok. Each morning is a clean slate. Don’t let a wrong turn derail you, leading to more bad choices.
4) Don’t let the scale run your life.
I’m going to level with you: You probably aren’t ever going to weigh again what you weighed in high school or college. And that’s ok! Your adult body is different from your teenage body. Focus on body composition over the number on the scale. Remember that you are an athlete, which means you have loads of muscle mass, which weighs more than fat. If you feel good about yourself and fit into your clothes, try, try, try to let the number go.
In Summary
Goals are essential to life, whether it be work, personal, family, training, financial, or nutrition and health. If you need some help developing or implementing your nutrition goals, give me a shout. And to leave you with a last wish for the New Year: Make 2016 an annus mirabilis!
Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in south Scottsdale, Arizona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
Commit to Tri with Life Time’s Premier Triathlon Series in 2016
/in Series News /by theaustintriRegistration for 10 Life Time Tri Series events opens today at LifeTimeTri.com
In 2015, more than 28,000 athletes from 10 to 82 years young realized their triathlon goals — from accomplishing their first triathlon to celebrating their triathlon PR — in one of the most successful Life Time Tri Series to date. More than 16 percent of those participants were first-time triathletes and thirty-seven percent of participants were women, a 7 percent increase in female participants from 2014.
Growing the sport of triathlon across the U.S. remains a top priority for Life TimeSM, The Healthy Way of Life Company as registration for ten 2016 Life Time Tri events opens today, Tuesday, October 13, 2015 at 12 p.m. CDT. Lottery registration for the Panasonic New York City Triathlon will open on Sunday, November 1, 2015 at 12:01 a.m. EDT.
In total, Life Time Tri will host 11 events throughout 2016, featuring some of the most prominent triathlons in the U.S. including the Panasonic New York City Triathlon and the world’s largest triathlon — the Transamerica Chicago Triathlon. Life Time will also commemorate the rich heritage of three events celebrating a large milestone this year: Life Time Tri Boulder Peak (25th annual), Life Time Tri CapTex (25th anniversary) and the Life Time Tri Minneapolis (15th annual).
2016 Life Time Tri Series Race Schedule
Each event features an International distance course, which consists of a 1.5-kilometer swim, a 40-kilometer bike and a 10-kilometer run (distances may vary by location). Select events also offer Sprint, Super Sprint and Kids Triathlon courses of shorter, varying distances. International distance triathlons will continue to be the exclusive short distance contributors to IRONMAN® Age Group Ranking and IRONMAN All World AthleteTM programs.
To support additional growth in the sport of triathlon, Life Time offers a variety of free and fee-based training options at its 117 destinations nationwide that help prepare athletes of all fitness levels for triathlon. Complimentary educational seminars and race simulations, along with Life Time Endurance Coaching, Starting Line 101 Clinics, Triathlon Training Camps, Life Time Tri Team Training and Indoor Triathlon Hour events provide the valuable tools athletes need to ensure race day success.
Back by popular demand, registration for Indoor Triathlon Hour powered by Life Time Tri Series and IRONMAN is now open at www.indoortri.com. Hosted at more than 80 Life Time locations nationwide, the event is an ideal opportunity for beginners to experience the sport in a non-threatening indoor environment and for those seeking an endurance tune-up.
Again in 2016, select Life Time Tri Series events will benefit St. Jude Children’s Research Hospital. St. Jude is leading the way the world understands, treats and defeats childhood cancer and other life-threatening diseases. Throughout the 2015 season, Life Time Tri participants raised more than $400,000 for this important cause. Participants in 2016 are encouraged to raise funds for St. Jude and can qualify for benefits such as free race entry and race day hospitality.
To register or learn more about any of the 2016 Life Time Tri events, visit www.LifeTimeTri.com. Stay updated with the latest information by following @LifeTimeTri on Twitter and by liking the Life Time Tri Facebook page.
2016 Life Time Endurance Training Camp Registration Opens October 1
/in Training /by theaustintriLooking to work on your endurance base, improve your hill climbing or log some swim-bike-run miles during the off-season? Sign up for a Multisport Endurance training camp experience with the Life Time Endurance coaching team!
Designed for athletes of varying levels and abilities, Life Time Endurance Training Camps are inviting, educational, motivating, effective and fun! From our winter ‘Base Camps’ in the sunny southwest to our summer camps, there’s something for everyone! 2016 registration opens on Thursday, October 1.
Choose from the following dates and locations to find the one that’s right for you:
> LEARN MORE ABOUT LIFE TIME ENDURANCE TRAINING
We’re here to help you take your fitness to next level. Hope to see you there!
Get the Best Bang for Your Buck: What to Look for in a Sport Nutrition Product
/in Nutrition /by theaustintriBy Brooke Schohl, MS, RD, METS Level II
Sport nutrition products are a multi-billion dollar industry. As the popularity of endurance racing events continue to grow, the marketplace has become saturated with these foods. You have your choice of gels, chews, bars, powders, pills and smoothies. How in the world do you determine the best fuel source for you?
I teach my clients to incorporate clean eating strategies into their everyday lives as well as during training and racing. After all, don’t training fueling and everyday fueling become synonymous for most of us? Clean eating means searching out foods that provide the best nutritional value and are minimally processed, leaving nutrients intact. This also means being selective about packaged products when they are consumed. Do you know and understand what every ingredient is in that item? You should.
Based on these fueling strategies, here are the important questions to ask on your quest for the best sport nutrition products:
WHEN DO YOU USE IT?
There are pre-workout, during-workout and post-workout sport fuels. What are you looking for? I typically reserve sport product use for “during” only and urge clients to eat real food pre- and post-workout. Protein shakes have become a staple in many athletes’ diets, which is ok if they are limited to one per day and are a quality whey or vegetarian protein source (i.e., no weird ingredients/additives). The same concept applies to bars – stick with a maximum of one per day and ensure you are comfortable with the ingredient list.
WHAT IS THE EFFECT ON BLOOD SUGAR?
Most sport products are comprised of quickly digesting sugars that inherently raise blood sugar, especially when used outside of training. You don’t want your blood sugar to be yo-yoing all over the place – it does nothing to help your energy levels, body composition, performance or general health. There are products emerging designed to stabilize blood sugar and provide a more consistent, gradual release of energy over time.
WHAT ARE THE INGREDIENTS?
You can gather from my comments above that ingredients are hugely important to me. They should be to you too. So many of our food choices offer a laundry list of questionable ingredients and it’s time we stop accepting this as the norm. When looking at sport nutrition products, it’s important to determine where the sugar source is coming from. Is the sugar source something natural like a puree extracted from fruit? Or something manufactured in a lab? The more natural option will be gentler on your stomach, and will taste much better to boot.
IS IT NON-GMO/ORGANIC?
Although these features may drive the price up a bit, they are nice to have. Non-GMO is essential. Genetically modified products have no place in a clean-eating diet. Organic items are also important, especially when considering products with fruit, nuts and grains included.
The times are a-changing when it comes to sport nutrition products. A new wave of more natural, non-GMO, organic, blood sugar stable products are on their way in, which is great news for endurance athletes. But please do use real food when the opportunity is there, even in favor of a more natural sport product. And contact me if you’d like help getting your fuel plan dialed in.
Brooke Schohl, MS, RD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in south Scottsdale, Arizona. For more information on services and offerings, visit her website at www.fueltothefinish.com.
Athletes to Race 2015 Life Time Tri CapTex on Austin B-Cycles
/in News /by theaustintriParticipants will ride Austin B-cycles for the SuperSprint event this Memorial Day
In advance of the 25th annual Life Time Tri CapTex on May 25, Life Time –The Healthy Way of Life Company and Austin B-cycle, Austin’s bike sharing service, today announced the introduction of a new “Austin B-cycle Wave” — a featured highlight of the SuperSprint distance during the popular event. The collaboration is designed to encourage individuals of all experience levels, including those new to the sport of triathlon, to participate in the Memorial Day event taking place throughout downtown Austin.
The SuperSprint race is one of many distances offered during the Life Time Tri CapTex at Auditorium Shores. The Austin B-cycle Wave will have 20 entries, which includes complimentary use of an Austin B-cycle for the 6.21-mile SuperSprint bike course. Participants will also swim . 25 miles and run 3.1 miles as part of the SuperSprint event, and will compete against one another for unique B-cycle prizes.
“We’re thrilled to partner with Austin B-cycle in an effort to break down the barriers aspiring triathletes normally face and bring this new opportunity to participants at the Life Time Tri CapTex,” says Lindsey Kurhajetz, senior brand and marketing director, Life Time Athletic Events. “Equipment can be expensive, especially for first-time triathletes who aren’t quite ready to make such significant investments. With Austin B-cycle, people can ‘try a tri,’ and have a lot of fun doing it.”
Beyond use of the bike, all Austin B-cycle Wave participants will receive complimentary 24-hour Austin B-cycle passes, a gift certificate for $10 off an Austin B-cycle annual membership and Austin B-cycle race weekend swag bags featuring other Life Time Tri CapTex goodies. In addition, with their complimentary access passes, B-cycle SuperSprint participants will be able to continue to explore Austin after the race by checking out a bike from any of the 46 B-cycle stations downtown.
“We know Austin B-cycle is the fast, fun way to get the most out of Austin and now it’s a fast, fun way to race the Life Time Tri CapTex SuperSprint,” said Elliott McFadden, Executive Director of Austin B-cycle.” The addition of our bikes with this year’s race creates a great way to experience downtown, whether you are new to the sport or an experienced triathlete.”
On race day, B-cycle bikes will be available for pickup on-site in a special transition area, with Austin B-cycle staff ensuring all bikes are race-ready. In addition, Life Time Tri CapTex spectators are encouraged to utilize Austin B-cycles while visiting the race venue at Auditorium Shores race weekend.
For nearly two decades, Life Time Tri CapTex has taken over the streets of downtown Austin. The race has become an Austin Memorial Day tradition and the event features individual and relay Sprint and International distances, a SuperSprint and a SuperSprint B-cycle wave. This year, Life Time Tri CapTex will also see the return of the USAT Paratriathlon National Championships.
For more information and updates on the Life Time Tri series, visit lifetimetri.com, “Like” the Life Time Tri Facebook page or follow @lifetimetri on Twitter.