So, you bought yourself a Vitamix. Super. Now what are you supposed to do with it? Well, I’ll tell you how to get started.
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Its all about food today, raw food that is. Joining me today is Laura-Jane, the Rawtarian, and we talk about how raw foods can make a diet healthy, how a triathlete can benefit from raw foods and much, much more about all things raw. I also have a race report and a few lessons learned from it and I talk about an activity I absolutely hate. Tons of nutritional information on today’s show kids, enjoy!
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Don’t forget, the Garden Variety Triathlon is sponsored in part by Flo Cycling!
Back on the show is the inimitable Debbie Potts who joins me to talk all about what exactly comprises a proper core workout, how to use your core to become a better runner and the therapeutic benefits of foam rollers. I go over VDot, a very powerful running metric you need to understand if getting faster on the run is a goal of yours and I talk about 7 foods you should absolutely avoid. Enjoy the show.
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Don’t forget, the Garden Variety Triathlon is sponsored in part by Flo Cycling!
Today’s episode features Rinny, Racing a 70.3 and Ice Baths. read more…
In this episode I tackle a pile of listener mail and answer questions on nutrition, supplements, bike fit and much, much more. I also discuss how to track and measure a KEY component of triathlon training.
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Meet two of my new triathlon teammates as we talk about why we decided to join a team, what the benefits of the team are and how we think it will help our triathlon performance. read more…
In this episode I’m joined by coach, personal trainer, TRX guru and Ironman triathlete Debbie Potts who talks to me about the importance of rounding out your training with strength, agility and balance exercises. This is one of those interviews that seems like it could last forever! I’m also joined by Karl Hayes, founder of www.trizone.com.au, to talk to me about the huge news down under regarding the WTC taking over one of Australia’s most exciting new races and turning it into an Ironman and what that means to the Aussie triathlon scene. It’s a great episode, enjoy!
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To check out Fitness Forward visit www.fitnessforward.net
To check out Tri Zone visit www.trizone.com.au
Is the world of race wheels about to get turned on its ear? Joining me are the creators of Flo Cycling, a company devoted solely to the production of high quality, technologically advanced race wheels . . . at a 1/3 of the price of standard race wheels. Also, I go off on the deep end about what triathlon means and I answer a question about why and how to count calories.
Enjoy!
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To check out Flo Cycling visit www.flocycling.com
Lets talk about why you should have no excuses when it comes to training for Triathlon and to help me talk to you about that is Vegan Ultra-Triathlete Rich Roll. Also, I also go over a GREAT tip I picked up from Team Endurance Nation about how to monitor your weight if indeed losing weight is a goal AND I make no bones about my feelings for an American Institution.
It’s a great episode, enjoy!.
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Recently on Twitter I tweeted that on my family vacation at Disney I had broken at least 4 of The 10 Commandments of my dining mores. @halfcrazyrunner replied back that she’d like to see that list. Now, I had never really written down what I think the 10 commandments of eating were, however her tweet back to me got me to thinking about what they might be. After thinking about it for a while I wrote down what the 10 most important rules I think are when it comes to feeding your body.
Let me know what you think. read more…
Welcome to The Sprint, a Garden Variety Triathlon Podcast Short. The Sprint is home for all clips, interviews and other recordings that just never seemed to be able to make onto full episodes. In this episode of The Sprint I review Matt Fitzgerald’s amazing book “Iron War” and I talk about a very valuable lesson I learned from it.
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In this episode I introduce you to one of my new coaches as I train for Ironman Louisville later this year. I also talk about Winter priorities and introduce you to the Mail Bag. Finally, I give you a talk about how and why to kick out something that many, many people think is a healthy part of their kitchen.
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Here’s a nice vegan meal I made last night for Valentine’s dinner that was so good I’d have paid money to eat it in a restaurant. It’s mostly raw, gluten free, free of any bad oils, full of protein and greens and all sorts of other stuff that’s outrageously great for you. The part that is cooked is done so at a temperature low enough to keep most of the vitamins and minerals intact in the food. And, despite the lengthy ingredient list this dish is embarrassingly easy to make.
Enjoy!
Black Bean “Sliders” with Tomato Coulis and Zucchini “Linguini” with Sweet and Spicy Mango Sauce*.
Welcome to The Sprint, a Garden Variety Triathlon Podcast Short. The Sprint is home for all clips, interviews and other recordings that just never seemed to be able to make onto full episodes. In this episode of The Sprint (actually the last Sprint for a while) I talk about the easiest way to eliminate a HUGE chunk of sugar from your diet.
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This is a re-airing of an interview I did last year with Hammer Nutrition’s Fueling Guru Steve Born. Lots of people have said they had difficulty getting that episode. I had published it originally using different software and here it is repackaged in a different format. Also, I let the cat out of the bag about Ironman Louisville as I tinker with my new podcast recording set up.
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Welcome to The Sprint, a Garden Variety Triathlon Podcast Short. The Sprint is home for all clips, interviews and other recordings that just never seemed to be able to make onto full episode. In this episode of The Sprint I talk about why it is essential to buy Organics and I give a sneak preview of things to come.
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Join me as I bike to work on my brand new fixie and I talk about eating plants and podcasts. I’m joined on this episode by Coach Patrick McCrann from Team Endurance Nation and we talk all about Marathon Pacing and the single biggest mistake marathoners make. Also, I talk about the importance of knowing whats in your kitchen.
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I received this via email from a friend this morning. It’s about how to get back into the gym and its pretty damned accurate
read more…
Found an email to a buddy that I sent a few months ago, it had my top 10 Ironman Prioirites. Looking back, I think it was pretty accurate at the time, but now its time to move #10 up the ladder:
My top 10 Ironman concerns in order of importance: read more…
Sugar: The nutritional kiss of death
On the morning of January 1, 2012 I inventoried all of the food in my kitchen. My wife and I pulled every single item out of our pantry, refrigerator and freezer, 208 items in all. Of those 208 items 65 listed sugar as an ingredient. Not counted in that number of 65 sugar filled ingredients were fruit or other items (beets, etc) that have natural sugars. Still, over 31% of the food in our kitchen listed sugar, corn syrup, high fructose corn syrup and other forms of refined, processed sugar as an ingredient on the label. 31%! Nearly one-third of the food in our kitchen on New Year’s Day 2012 contained sugar. It was indeed time to make a resolution to kick the sugar habit.
Lets talk about goals and new year’s resolutions and what defines them. Is your goal SMART? I’ll tell you if it is. Also, I am joined by author Matt Fitzgerald to discuss optimal racing weight. I wrap up by laying out my 2012 New Year’s resolution and its an ambitious one for sure. Can I do it? Have a happy New Year and enjoy the show!
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The Garden Variety Triathlon now has a voice mail line. You can call and leave a message, question or comment and I’ll get to them on the show. Whatever is on your mind, just call and spill it.
The number is 614-GARD-TRI, or 614-427-3874
Hope to hear from you!
Lets explore the relationship between strength and running. To help explore how hitting the weight rack can help you be a better runner is Jason Fitzgerald, running coach and blogger at Strength Running. We talk about exercise, strength philosophy and footwear. I also talk about what I think minimalist running truly is and we hear a clip from one of the foremost experts on minimalist running. Enjoy!
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Ironman is over, it’s time to pack everything away and flush out the system. Join me as I go through a juice fast. Fun times indeed. Also, I pose a question: how do you translate short speed to the long course!”
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In this episode I give a recap of my day at Ironman Florida. It was a day that thankfully included crossing the finish line with a smile on my face, a feat I owe virtually entirely to the energy given to me by plant based nutrition. Consider this podcast part Ironman Florida race recap and part a primer on “How to Race Your First Ironman.”
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Well, here we go, its Ironman Week! Time to wrap up months and months of hard work and take my talents to South Beach, errr Panama City Beach. In this episode I have 4 fantastic interviews. The first is with Matt Frazier of No Meat Athlete about how he became the bellcow (no pun intended) for taking Pinole from the pages of Born to Run and turning this simple but amazing fuel source into a cookbook. Then I we talk to my buddy Leo who overcame a significant health scare one night, turned his health 180 degrees and crossed the finish line of an Ironman. Following Leo I talk with @trijon on the Twitter about his excitement leading up to this first Ironman and how training on a plant based diet has helped him. Finally, I am joined by the lovely, talented, gracious, charming @lsmith70124 who talks about being the spouse of an Ironman, what that means to your training. Its a jam packed episode, enjoy!
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Links:
Welcome to The Sprint, a Garden Variety Triathlon Podcast Short. The Sprint is home for all clips, interviews and other recordings that just never seemed to be able to make onto full episode. Todays Sprint is all about how to get enough iron in your diet, why it is important and – most important – why you dont need to eat meat to get it.
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Lets talk taper, the “hay is in the barn” and its time to wind down 6 months of Ironman training. In this episode I talk about my thoughts on the importance of the taper and I enlist the help of two other great podcasts to give insight into taper. I also go off triathlon topic and talk to Marc the Bike Geek about a very harrowing (read: near fatal) mountaineering expedition he recently had in the Himalayas, one in which he drew on the strength of triathlon training to get through.
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Links:
The pictures Marc talks about from his expedition
(This is a repost, the original posting had a link to an old podcast, if you still have the original post of this episode delete it, this is the one with Episode 24) This episode tackles the topic of soy. Regardless of whether you eat meat or you are a staunch veg head, theres a better chance than not that soy is finding its way into your diet and I discuss the pros and cons of soy. I also bring in diet and fitness expert Ben Greenfield, host of his eponymous podcast, to talk about the role of soy and the athlete. Then I take you on a 100 mile training day with me fueled virtually solely by water and pinole. I give a huge shout out to Matt Frazier at NoMeatAthlete for his pinole research. Its another information packed episode so sit back and enjoy the ride!
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Welcome to The Sprint, a Garden Variety Triathlon Podcast Short. The Sprint is home for all clips, interviews and other recordings that just never seemed to be able to make onto full episode. Today’s Sprint is a review of the movie Forks over Knives. I get off topic just a bit, but its still some good info, hope you enjoy!
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Join me from start to finish as I ride the Ironman Florida bike course. Its a long day (but not a long podcast) and you join me heading to the ride, catch some vignettes on the bike (the headwind I had for 90+ miles made it too windy to record on the bike). I get out on a post ride run and then wrap up with my thoughts on the day, thoughts on the course and thoughts about how to become a better athlete by being better prepared. Caution: this is unedited raw audio, there is some savory language so if you are offended easily….why are you in triathlon in the first place?
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So I rode the Ironman Bike Course last week and the following was a course recap I sent to my training buddies. Actually there was one road I didn’t go down fully so I only went about 108 miles, nevertheless I basically rode the whole course. The course has changed from the old pancake flat double loop course and the route was a LOT more challenging than I had anticipated. If you’re not familiar with the course you might enjoy the recap I gave them.
I talk about bike fitness, new products from the Vega Corporation, I give a really interesting wetsuit tip AND I dissect the anatomy of one of the USA’s most popular food item.
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(Link to the show on iTunes)
Labor Day Weekend episode where I give the low down on protein supplementation, I talk about Ironman strategy, run down some of my favorite podcasts and I ask the question: Are there too many Ironman 70.3′s? Enjoy!
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(Link to the show on iTunes)
Interview with Competitor Radio’s Bob Babbitt about Ironman: where it was, how far its come and where its going. Bob gives a GREAT glimpse into the growth of an amazing event. I also talk about sugar and the triathlete, I give an “almost naked” review of tri gear…and more!
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(Link to the show on iTunes)
Back after a brief break, I go over the ‘perils’ of aging as a triathlete, Marc the Bike Geek and I discuss the ins and outs of triathlon and bike apparel and I give you a glimpse inside the rise and fall and rise again of a summer meltdown. I rail against Newt… a specific running shoe and talk about the importance of sleep. Enjoy!
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Thrilled to be joined by Olympic Gold Medalist and Author Sheila Taormina who talks about her book “Call the Suit” and ways to swim better and faster. I also follow up on some questions about why and if salt is bad and I discuss a CRUCIAL piece of Triathlon equipment. Enjoy!
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(Link to the show on iTunes)
Join me as I have a fantastic discussion with body builder, author and plant based diet advocate Robert Cheeke as we talk protein, supplements and essential strength training for triathletes. I also talk about how to manage fear and triathlon. Great interview . . . and you also a chance to win one of the best books I’ve read on athletic nutrition!
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(Link to the show on iTunes)
How do you beat the heat Triathletes? Believe it or not but there are ways to eat and make your body more efficient in the heat at the same time. I also have an interview with triathlete Patrick Fellows about a VERY cool way he’s giving back to the sporting community. Finally, I issue an apology to a bike accessory company.
(ps- Little spicy language in this episode, I think I edited it all out. . . but might have missed some. Caveat emptor, or something like that.)
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Show links:
So in anticipation of Le Tour de France, here are some more shots I took when I visited the tour in 2005. The stage I visited was the Miramas – Montpellier stage, it was a sprint finish at the end of week 2 so I basically stood in one spot for 5 hours to watch about 6 seconds of bike racing. Oh well, at least I got to watch the circus that is the Tour de France. read more…
So let it be known I am an unabashed sycophant of the Tour de France and its participants. I practically swooned on the chance to meet Robbie McEwan in 2005. Actually, it can be said that I’m pretty much an Franco-phile for a lot of things, wine chief amongst them. That’s why this time of the year I start getting excited for the annual holy mecca of cycling – the Tour de France. Sitting here I realize than in less than four weeks the peleton will be firing up and the finest cycling race in the world will be under way. read more…
In this episode I come back with the 2nd half of the interview with Brandon Wood on Natural Running. I also introduce a new segment on the show, Ask the Bike Geek with my buddy Marc the bike gearhead and I examine the notion of superfoods and examine if one thing in particular is a superfood.
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Great episode, featuring interviews with vegan bodybuilder Robert Cheeke about the new film “Forks Over Knives” and another with running expert Brandon Wood about natural running form. Brandon’s interview is the 1st in a 2 part series of interviews about natural running and what that means for Newtons. I also give a race report on the New Orleans 5150. Enjoy!
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The iPhone doesn't do the truffle justice, but you get the idea.
The other day on the twitter I mentioned a vegan chocolate truffle that I whip up every once in a while for a nice little raw food, vegan treat. One of my twitter cohorts asked me for the recipe and I promised to put it up right away! Well, a week later (sorry Megan) here’s the quick and easy recipe for some vegan chocolate treats. read more…
The first in a non-sequential series of episodes about first time Ironman finishers, this episode features an interview with action adventure photographer Marc Pagani who talks in depth about his first time doing Ironman. I also play a clip of the famous finish by Julie Moss and I discuss how a lessons taught by an NFL MVP can apply to Triathlon (while I have some significant frustration with a bike accessory.)
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(Some of you commented there was a technical glitch on the previous version of this episode, so this is a repost of Episode 12.)
Simply put, this episode is everything you wanted to know about fueling but were afraid to ask. Joining me on this podcast is Steve Born, fueling guru from Hammer Nutrition to talk about optimal ways athletes need to feed their bodies during exercise.
Hey kids! In this episode I go over the mechanics of the Central Governor Theory and talk about how it may be possible to work mind over matter. Also, I’m very honored to have a lengthy interview with Brett Blankner from Zen and the Art of Triathlon. With a soundtrack by Pantera, prepare for a hell of a podcast. Enjoy!
And, if you want to watch a video of Brett Blanker in action, just click HERE.
This episode features a face to face interview with Pro Triathlete Julie Dibens. I also give you some great tips on fueling those grueling two-a-day workouts with plant based protein and then join me on the race day of the 2011 Ironman New Orleans 70.3.
Booze and Triathlon? Does it help or hurt? In this podcast I discuss the topic at length and the answer is, well, both. Also, joining me is Tim Cigelske (@thebeerrunner on Twitter) as we discuss his quest to complete a consecutive year of both running and drinking beer.
Thumbs up for a great tasting
So this post is neither about triathlon nor a plant based diet. Its about wine. Why, well because I spent 16 years in the fine wine business and I have lots of good wine I want/need to drink, that’s why. Besides, its my blog and with my next podcast being about balancing a triathlon lifestyle with the enjoyment of alcoholic beverages I thought it might be a good time to write about a phenomenal wine tasting I held recently.
Join me and Jake from the runlikehealth podcast (www.runlikehealth.com) as we talk about how triathlon training in two extreme parts of the country, running shoes, bike trainers, the Boston Marathon and much more. I also begin the show with a tip on how to fit in core work and I relate core work to two of life’s most pleasurable pursuits. Enjoy!
Fantastic interview with Cristin Van Driel from www.ultimatestamina.com. We discuss the state of mind approach to training, some great core work philosophy and discuss the fantastic benefits of plant based nutrition. Great show!
State of Mind, Core Strength and Nutrition with Cristin Van Driel
In this episode I talk about trying new things, go over a mindful presence to help training and racing, we discuss the virtues of raw food and how to fit it into your daily life and I give a preview of future podcasts.
Funny how cooking in the spur of the moment can really yield some amazing results. Last night I got home in a huff and needed to throw together something in a hurry. What resulted was an amazing dish that was delicious and balanced and full of that savory umami component, and it was fully vegan! read more…
In this episode I interview Kelly Landrieu, Triathlete extraordinaire and manager of a Farmer’s Market, I also talk about my philosophy on swimming and I wrap up by extolling the virtues of the coconut!
A Farmer’s Market Triathlete Interview, Swim Philosophy and Coconuts
Ep #4 – Mardi Gras Marathon, Good Swim Form and the Importance of Strength Training
In this episode I give you a before and after of the Rock-n-Roll Mardi Gras Marathon, I take you to the pool to talk about correct swimming form and we wrap up with some really good tips on strength training. All wrapped up in a Mardi Gras theme!
How to motivate yourself and the importance of overcoming setbacks in Triathlon. I also talk about overcoming the fear of open water and we make a really good post-workout juice.
Getting ready to announce an exciting development (for me anyway) on this new blog.
Until then its Friday and, courtesy of my last meal at 9 Roses, here’s a little fortune cookie logic and this week’s installment of 1,000 words. This just about sums it up.
Ep #2 – Triathlon Winter Priorites, Exercise vs. Training and some good Vegan Athlete Nutrition
On this episode I talk about getting your winter triathlon “house” in order, how to plan races and training schedules. I talk about the difference between exercise and training (and how music plays a role). I wrap up with a GREAT vegan sausage substitute and I make a juice smoothie with a very special helper.
Triathlon Winter Priorites, Exercise vs. Training and some good Vegan Athlete Nutrition
Enjoy!
My first podcast is up and online. You can click the Podcast tab up top or you can click the link to download it. Hopefully my podcasts will be up in the iTunes store soon.
Episode 1: The Secret to Success, Buying a Bike and a Farmer’s Market
I’d say this just about covers it.
Tan Dinh. Oh Tan Dinh, how do I love thee? Let me count the ways. I’ve already written about my particular fondness for the freshness and honesty of Vietnamese cuisine and in a city with a wealth of Vietnamese Tan Dinh stands head and shoulders above the crowd. While I still have a special place in my heart for Hoa Huong (aka 9 Roses) there is no denying that the unintended gourmet approach of Tan Dinh makes it a destination. Better still, it is a place that someone seeking a vegan or vegetarian menu surely needs to discover.
There is a ocean of information online about eating a vegan diet. Actually, make that there is a choking, smothering, endless gushing wildfire of a well of information online about eating a vegan diet.
Quite honestly, there’s so much out there – from blogs by the dude making quinoa for the first time ever to the amazing book by Dr. T. Colin Campbell (aka THE MAN) – it is easy to get lost in a sea of information. I’ve found a good way to filter the bullshit from the helpful stuff to remember what works for me and its really quite simple. read more…
Ok. Lets get something straight. I have a vested personal mission to maintain a gourmet presence in the kitchen that was born from 16+ years of being a fine wine professional exposed to an obnoxious wealth of culinary riches. When I made the decision to go vegan I swore up and down that I wasn’t going to join some salad-a-day program that I’d eat with the same disinterest that Tom Hanks ate raw coconut in Castaway.
For the love of God, not another salad . . .
That said, the one thing I learned during my gourmet days was that there is beauty in simplicity and that leads me to today’s Meatless Monday recipe. And its a salad.
Week before last a food critic buddy of mine suggested meeting at this little Warehouse District joint for lunch. When he said the address it seemed familiar enough, and that’s because its about 150 feet from my new office. As it turns out, I was introduced to Carmo, an amazing little tropical, Brazilian’y'-cum-New Orleans Warehouse District gem that puts out some damn good food and really makes a genuine effort to produce at least one or two fantastic vegan dishes daily. read more…
This one is dedicated to all of you training for the Crescent City Classic or the Mardi Gras Marathon for the first time. Here’s also a good time to point out that in longer distance sport there is no such thing as modesty and taboo topics. If you’re crazy enough to do triathlon and want to run longer distances its assumed you’ve got your big girl panties on and can read about gross things objectively.
Honestly I didn’t think I could go vegan for a year because there’s no way on Earth I could give up sausage. There’s just something about the texture, the flavor and the satisfaction of sausage that is soul warming. Also, when I made the decision to go vegan for Ironman training it was to eat WHOLE foods, natural, real things. I wanted to eat good, plant based foods. But I knew I’d miss my sausage . . . or would I? As I found out, hope was right around the corner. read more…
I’m not sure exactly who the Tarahumara Indians are and without the help of Google I have no idea where in the hell Mexico’s Copper Canyons, which is where they live, are located. What I have come to understand about the Tarahumara is that they are a tribe of people known for running over mountains and rocks and brush 50 to 100 miles at a stretch – barefoot – with the relative effort that you might exert going out to pick up your morning paper. And no, they aren’t some superhuman hybrid, part Kenyan, part Gazelle, with a mutant gene that allows them to do this. They’re not long lost cousins of Robbie Benson in Running Brave. No, the secret to their otherworldly ability to run forever is what they eat.
These guys ran more today than a lot of people will run in a year
Yeah I love my baby….heart and soul
Love like ours wont never grow old
Shes my sweet little thang….shes my pride and joy
Well, I suppose its music intro week here at the new blog. That’s ok, nobody’s reading it yet anyway. So with that in mind I’ll write a bit about an absolutely essential piece of kitchen cookware I have and its a piece of cookware you should have if cooking healthy is a goal of yours in the kitchen.
read more…
Hangin’ around, nothing do to but frown . . .
Rainy days and Mondays always get me down
A Great Soup for Crappy Weather*
Yes, I quoted The Carpenters. Shoot me.
There is truly a treasure trove of information in Heidi Swanson’s website 101 Cookbooks. Later on when this blog gains a little momentum I’ll dig a little deeper into what makes hers such a uniquely good site in the minefield of cooking blogs, but I digress. What’s relative today in the face of this blustery winter blast shoved up our backsides last night is that she has some outstanding recipes for soups, including this take on a country French soup that does as much to warm the soul as it does the body.
Raise your hand if your New Year’s Resolution was to start running. In New Orleans raise your hand if you’ve signed up the Crescent City Classic with no earthly freaking clue how you’re going to finish it. Getting started running can be a really daunting task for a non-runner. Hell, getting BACK started running for an Ironman triathlete after a lay-off is a daunting task. Though I’m certainly no exercise physiologist I am someone who’s started running after long layoffs with the same mental framework as someone who’s never run before.
My friends T & K are pretty active folks. She was an athlete growing up and has run a marathon, he’s a 3 time Ironman, though he’s been away from the sport for a while. They have three young children and although they lead a pretty active life and are always aware of eating well, cutting meat out of their diet entirely would be a notion as acceptable to them as cutting off their ears. read more…
Vietnamese food in New Orleans is about as good as I’ve had it anywhere else in the USA.
Fresh Vegetable Soup from Pho Orchid
It’s not easy being an iron-distance triathlete making the switch to a full-on vegan diet in one of the most sinful food cities in the US and A, but I’ve done it. I’ve made the move not because I’ve “found religion,” or had some other sort of epiphany of moral conscience. There wasn’t a higher purpose spark emanating from the issues brought forth in Food, Inc or Fast Food Nation or any of the other manifestos telling us how evil the meat industry is. And, no, after making this move I don’t suddenly think Tony Bourdain is an asshole. In fact, I like the guy. read more…
Stay tuned for all sorts of things to come as I carefully eat my way through the nation’s most interesting food city, exercise it off and tell you all about it.
