10 Rules for Effective Running

Mike Lemus – USAT Level 1 Coach 1. Find Proper Footwear - This ...

The Vegetarian Athlete

The Vegetarian Athlete Many athletes have made the decision to stop eating ...

Protein Intake – How much?

How much protein should endurance athlete consume? Numerous studies have demonstrated that ...

Athletes… getting the flu!

  As the season comes along, we are coming across the biggest predicament in the beginning…. the flu!!!  As an athlete, we go threw so much commotion cause we want to push threw anything… but there are certain parameters we must follow: First, though, we should mention the situations in which athletes should put their [...]

Running Test

McMillan Running Calculator  Another test in which many coaches use the 10k field test. Items required: Heart rate monitor and GPS device. Description: The athlete will provide resting heart rate in the early morning.  A 10km run at Threshold or RPE 8 – 10. The test will be as follows: Run Test Time Description % [...]

Protein Smoothie

Best Smoothie 1 whole banana 6 strawberries 1/4 cup of blue berries 1 cup of skim milke 1 cup of water 2 scoops of whey protein total of 25 grams (Vanilla or Chocolate) Directions: Blend all ingredients Drink and enjoy!

Electrolyte Supplementation

Perhaps the single most important factor associated with sustaining a high level of athletic performance i maintenance of fluid balance during exercise. Despite this, mod athletes experience deterioration in hydration state (with a resultant drop n blood volume) during training and competition Studies demonstrate that, even in the presence of available fluids, athletes experience a [...]

Hydration During Winter

Hydration concerns shouldn’t stop when the temperature drops. In fact, dehydration can be just as common in the winter as in the summer. Because your body is not sweating as much, it’s easy to overlook the signs of dehydration. A dehydrated body can lead to exhaustion, muscle fatigue, cramps, loss of coordination and even stroke. [...]

Spanish Pork Burger – Lean Burger

From EatingWell:  May/June 2008 INGREDIENTS 1 tablespoon extra-virgin olive oil 3 cups thinly sliced Spanish onion 3/4 teaspoon freshly ground pepper, divided 1/4 teaspoon salt, divided 1 pound lean ground pork 1 tablespoon finely chopped Spanish green olives, such as Manzanilla 2 teaspoons minced garlic 2 teaspoons Pimentón de la Vera, (see Shopping Tip) or Hungarian [...]

Patriathlon Clinics

These clinics will be focusing on development of the Triathlon sport at no cost to the athlete. These one day clinics will be coached by USAT Certified Coaches and will be focusing on Swim, Bike or Run. Depending on the Diagnosis of the athlete, each clinic will be modified. Registration to these clinics will be [...]

Run Workout

25 easy run Dynamic Warm up exercises Strides ( Please followi the strides exercises.) 3 min easy run Main Set: 30 min : Run over rolling terrain ( Accelerate on the climbs, Jog Recovery on the downhill and flat sections. Try to do a mininum of 5 x 1 – 3 min climbs and also [...]

Healthy Falafel

Baked Felafel Sandwiches 2007, Ellie Krieger All Rights Reserved Prep time: 20 min Cook time: 40 min Servings: 4 Ingredients Felafel: 1 (15-ounce) can chickpeas, preferably low-sodium, drained and rinsed 1/4 cup minced onion 2 cloves garlic, minced 2 teaspoons ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon salt 1/4 cup cilantro leaves 1/4 cup parsley leaves 2 tablespoons olive oil Tahini [...]

Assistant Coaches

What a great day to see the assistant coaches working