Triathletes: Beat the Winter Chill!

 Jim Yost, M.S., USAT Level 1 Certified Triathlon Coach, with Bethany Athletic Club, joins us today to give us tips on staying on track with training during the winter months.

One of the best things about training for triathlons is the ability to do a lot of your training in the great outdoors.  The only problem is, we live in the great Northwest, and when winter comes the bike goes into the garage and those scenic runs don’t seem quite as appealing in the driving rain and dark, frosty mornings.  Add to that recipe the fact that there are really no local triathlons until spring and training often drops off the  radar until Spring.

On the one hand, many of us like the natural break as we “recover” from our summer of activity.  Unfortunately this sets us up for a cycle of conditioning and subsequent deconditioning that can make it hard to achieve your best fitness levels over the long haul.  How many of us have reached a really high level of fitness for that key event and then given it all back with a few months of virtually no consistent training?  Add to that the propensity to gain weight over the holidays and those cycle shorts might not be looking so good come March! 

So how can we retain that fitness that we have worked so hard for and still avoid the burnout of training year round?  The key is to mix it up and use the indoors to your advantage as a source of variety as opposed to a prison sentence.  Here are some ideas:

Strength Training:
* This is an ideal time to spend more time shoring up the core and building strength when the training volume for other disciplines is lower.
* Focus on movements, not muscles, that mimic those required for sport to help improve performance and reduce injuries.
* Hire a personal trainer or join a group training class if you do not already have a functional training plan of your own.

Swim:
* Consider trying a Masters Swim group that you may not have been able to commit to during the busy summer months.
* Use your workouts to emphasize drills for your weaknesses that will pay off next season when it is time to ramp up the distance.
* Think about occasionally throwing in more frequent swims to maintain aerobic fitness as the volume of biking and running might be reduced and swimming has the lowest impact.

Bike:
* Try an indoor spin class. It’s easier to workout in a group and this is a good time to improve cadence, do interval training, and work on your pedal stroke mechanics.
* Get your own stationary bike trainer to use at your home for workouts.  This is the next best thing to being on the road and you can control the climate and the entertainment!
* Join a local cycle club (and get fenders and rain gear).  These groups tend to have rides all year and it is safer (and more fun) to ride in a group when the weather is inclement.

Run:
* Use your club’s indoor track – there’s no rain!  Also, it’s a great time to work on running form and pace-work in a controlled setting.
* Try treadmill workouts .  Great for hill training and for tempo and speed work where you can really finely control your pace with no variations.
* Pick a winter fun run or event to train for that you have never done.  There are lots of local runs throughout the winter that can help keep you motivated.

Keep in mind you don’t have to try everything.  Pick one new thing a week to try out, and next thing you know it will be next year and your body will thank you!

Escape & Unwind at Pointe Spa!

With the stress of the holiday season upon us, a day of Pointe Spa pampering may be exactly what you and your friends need to recharge your batteries! Planning your spa party is easy, with these helpful tips:

• Confirm your group members’ availability: this can be the hardest part for the organizer, especially if your group members all have different schedules. You may choose to send out invitations by mail or e-mail and ask people to RSVP. E-vite is an easy and free way to send out invitations to everyone with all your party details. Everyone who receives the invitation will be able to RSVP directly in the E-vite and let you know whether they’ll be able to attend.
• Book in advance: once you confirm everyone’s availability, it’s time to call the spa and make your reservation! Try to book at least 2 weeks in advance.
• Plan with the Spa: select your treatments, and provide us with a list of guest names and services.
• Arrive early: all group members should arrive 15 minutes early.
• Gratuities: leaving a gratuity for your individual spa technician is a nice touch. If you’re in a group of six or more, an 18% gratuity will be included.
• Hint: if you’re getting pedicures, remember to wear sandals!

The Pointe Spa is the perfect place to throw a party for your friends, family or co-workers. We offer group discounts and can accommodate up to 30 people at each of our three convenient locations. With every spa appointment, you also enjoy free access to Oregon Athletic Clubs’ full fitness and locker room facilities, plus complimentary beverages while you wait for your services!

Mint: More Than Just an After Dinner Treat

Check out some of our favorite mint superfood recipes this month  & stop by the New leaf Bistro to pick up recipe handouts.

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This hardy herb grows wild throughout Oregon, and is available in most markets throughout the year. Give your holiday meals a kick by incorporating fresh mint leaves to savory and sweet dishes, as a festive garnish, or by trading your after dinner mint for a sprig of fresh leaves to finish off you meal with an extra tasty nutritional boost! 

Portuguese Chicken, Lemon and Mint Soup

4-6 servings

Ingredients

• 1 chicken, cut into pieces
• 1 stalk celery, coarsely chopped
• 1 onion, coarsely chopped
• 3 cloves garlic, crushed
• 4 parsley sprigs
• 2 pieces lemon zest
• 4 mint sprigs
• 1/4 teaspoon crushed red pepper, or to taste
• 3 quarts water or chicken stock
• 1/4 cup raw rice
• 1/2 lemon juiced (2 tablespoons)
• 1/4 cup chopped mint
• Salt and cayenne pepper, to taste

Preparation

In a large saucepan or medium stockpot combine chicken, celery, onion, garlic, parsley, lemon zest, mint sprigs, crushed red pepper, and water.

Bring to a boil, skim, reduce heat, and continue to simmer for 45 minutes, or until chicken is tender. Strain stock through a fine sieve.

Transfer chicken to a plate to cool and discard remaining vegetables. Return stock to saucepan, and continue to reduce until broth is flavorful. Add rice to stock and continue to cook until rice is tender.

When chicken is cool enough to handle, remove meat from bones and tear into bite-sized pieces. Add to broth and rice and cook for 3 to 4 minutes. Add lemon juice, mint and salt and pepper, to taste and let cook for 2 to 3 minutes. Serve immediately, garnished with lemon slices and sprigs of mint if desired.

Source: The Food Network, Emeril Lagasse

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Apple-Mint Salad

8 servings

Ingredients

• 6 tablespoons lemon juice 
• 2 Granny Smith apples (1 lb. total)
• 1/3 cup orange juice 
• 2 tablespoons olive  or walnut oil
• 1/3 cup finely slivered fresh mint leaves
• Salt
• Fresh mint sprigs

Preparation

In a medium bowl, mix lemon juice with 8 cups water. Rinse apples, cut in half, and core. Thinly slice lengthwise, then cut slices into matchstick-size slivers. As apples are cut, place in lemon water.

Drain apples thoroughly in a colander; return to bowl. Add orange juice and olive oil, and mix gently. Add mint leaves. Mix gently and add salt to taste. Garnish with mint sprigs.

Source: Sunset Magazine

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Couscous with Asparagus, Mint, and Almonds

4 servings

Ingredients

• 1/2 pound slim asparagus spears
• 1 1/2 cups chicken stock
• 1 1/2 tablespoons unsalted butter
• 1 cup quick-cooking couscous
• 1/3 cup sliced almonds, toasted
• 2 tablespoons chopped mint, divided, plus several sprigs for garnish
• 2 teaspoons grated orange zest
• Kosher salt 

Preparation

Cut off and discard the tough base ends from asparagus, then cut spears into 1-inch pieces. Cook in boiling, salted water 3-4 minutes until just tender.  Place in a colander, then run under cold water to cool. Pat asparagus dry.

To toast almonds, spread on a rimmed baking sheet and place in a 350 degree F preheated oven. Bake until golden brown, only 4 to 5 minutes. Watch carefully. Remove and cool.

Heat stock and butter in a medium, heavy saucepan (with a lid) over high heat until simmering. Remove and stir in couscous. Cover and let stand 5 minutes. Stir in asparagus, almonds, half of the mint, and orange zest. Salt to taste. Serve with remaining chopped mint sprinkled over the couscous and garnish with a mint sprig.

Source: Ihavenet.com

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Grilled Fish with Orange Mint Salsa

4 servings

Ingredients

• 4 medium halibut, swordfish or mahi mahi fillets or steaks
• 3 tablespoons butter
• 1 tablespoon lemon juice
• 2 cloves minced fresh garlic
• 1/4 teaspoon lemon pepper
• 1/4 teaspoon salt

Salsa Ingredients

• 2 sweet citrus, such as nectarines, diced
• 3 tablespoons chopped red bell pepper
• 2 tablespoons sliced green onions
• 2 teaspoons fresh lime juice
• 1/2 tablespoon chopped fresh mint
• 1/2 finely chopped small seeded jalapeno pepper

Preparation

To prepare salsa, stir together all ingredients and keep covered until ready to serve.

Prepare grill for cooking fish over medium-high heat. Rinse fish and pat dry. Melt butter in a small saucepan. Add lemon juice, garlic, lemon pepper and salt; simmer for 1 minute over low heat and set aside. Cook fish fillets for about 5 minutes on each side or until fish flakes easily with a fork, brushing with butter mixture during the last few minutes of cooking. Serve with a large scoop of Nectarine Mint Salsa.

Source: California Peach, Plum, and Nectarine Growers

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Quick Raviolis with Lemon and Mint

4 servings

Ingredients

• 1/4 cup butter
• Juice of 1 lemon
• 1/2 pound large sized ravioli, stuffed with fava beans, spinach or cheese
• 2 tablespoons fresh mint leaves, finely chopped
• Fresh ground pepper
• Parmesan cheese, shredded

Preparation

Cook fresh or frozen ravioli according to instructions. Melt butter in small pot with lemon juice and stir. Drain ravioli and add to pot with butter and lemon, stir well. Put on serving plates—sprinkle with mint, pepper, and Parmesan.

Source: Thecookingguy.com

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Peppermint Meringues

1 dozen

Ingredients

• 2 large egg whites, room temperature
• 1/4 teaspoon cream of tartar
• 1/2 cup sugar
• 1/2 teaspoon peppermint extract

Preparation

Position oven racks to divide oven in thirds. Heat to 200°F. Line 2 baking sheets with nonstick foil.

Beat egg whites in medium bowl with mixer on medium speed until frothy. Add cream of tartar, increase speed to high and beat until soft peaks form when beaters are lifted. Gradually beat in sugar until glossy, stiff peaks form when beaters are lifted. Beat in extract.

Drop heaping measuring teaspoons of meringue 1 in. apart on prepared baking sheets.

Stagger baking sheets on oven racks. Bake 2 hours or until meringues feel firm. Turn off oven; leave meringues in 1 hour or overnight.

Source: Womansday.com

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Dark Cocoa with Peppermint

2 servings

Ingredients

• 3 cups milk (1% or skim)
• 4 heaping teaspoons of dark cocoa powder
• 1/2 cup chopped dark chocolate (use high quality chocolate that has 60% or more cocoa content)
• Ground nutmeg or cinnamon to taste

Preparation

Heat milk to just below boiling. Whisk in cocoa powder and chopped
chocolate, and spices. Keep stirring until well blended and hot. Serve with a peppermint meringue or miniature candy cane.

Source: L.A. Burdick Chocolate café

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