Multisport 101
Post-Ride Yoga Pose
By Sage Rountree
Summertime, when the days are long and the races are plentiful, is the season of the saddle. But spending too much time in a compressed position, hunched over the handlebars, can encourage tightness in the hip flexors and chest and soreness in the back. Here’s a yoga-based stretch that will help balance all that time on the bike by releasing the front and sides of the body.
Stand on your knees, adding padding as needed. Turn your toes under, balls of the feet to the floor. Keeping your hips forward, scoop your tailbone down toward the backs of your knees, to encourage your low back to stay broad. Reach your left hand for your left heel as you sweep your right arm into the space over your left shoulder. You can look down toward your left foot or straight ahead.
You’ll feel a stretch in your arches, your quads, the front of the hips, the right side of the rib cage and chest and the right shoulder. Stay here for five breaths or so, then carefully release and repeat on the other side. Finally, rest in child’s pose by flipping the tops of the feet down, sitting on your heels, folding forward over your thighs, and letting your head sink to the ground.
Sage Rountree is author of “The Athlete’s Guide to Yoga” and “The Athlete’s Pocket Guide to Yoga” and a USAT Level II certified coach. Based in North Carolina, she teaches workshops on yoga for athletes nationwide. Find her schedule and free post-workout yoga videos at
sagerountree.com.
Recipe: Summertime Chicken Salad
SUMMERTIME CHICKEN SALAD
INGREDIENTS
4 ounces cooked boneless, skinless chicken breast, cut into bite-sized chunks
1 cup sliced fresh strawberries
1 cup diced fresh peaches
1/2 cup fresh or canned pineapple chunks (juice packed)
1/2 cup chopped celery
1/2 cup nonfat vanilla yogurt
2 tablespoons fresh mint, finely chopped
1/2 teaspoon cinnamon
1/2 teaspoon grated lemon rind
4 cups lettuce leaves
DIRECTIONS
1. In a medium bowl, combine chicken, fruit and celery.
2. Mix yogurt, mint, cinnamon and lemon rind in a separate bowl.
3. Pour this dressing over the chicken and fruit mixture and toss to coat.
4. Spoon salad on lettuce leaves and serve chilled.
CHEF’S NOTES
This salad is wonderful in the summer, when you don’t want to cook and heat up the kitchen. We like to serve it with whole grain bread or crackers — pick ones that are low in sodium. If you are using leftover chicken this really goes together quickly.
SERVINGS
Serves 4. Each serving: 2 cups.
TOTAL PREP. & COOKING TIME:
5 minutes (5 Prep, 0 Cook)
PER SERVING
Calories: 140, Total Fat: 1.5g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 25mg, Sodium: 55mg, Carbohydrates: 19g, Dietary Fiber: 3g, Sugars: 16g, Protein: 12g
DIABETIC EXCHANGES
Fruit: 1.0, Very lean meat: 1.0
This recipe is from Salad Secrets, published by chef Judy Doherty. Visit
http://foodandhealthbooks.com/ to learn more.
22 USA TRIATHLON SUMMER 2011
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140 |
Page 141 |
Page 142 |
Page 143 |
Page 144