TRANSITION ZONE
BE A WARRIOR IN YOUR OFFSEASON
By Sage Rountree
The offseason is the time to shore up your weaknesses. For many of us, that means increasing core strength and hip flexibility. Warrior III, happily, does both at the same time, and it increases your balance and focus, to boot. You can slot it before a workout as a dynamic warm- up, by exhaling into the pose and inhaling back out, repeating for five to 10 breaths each side. Or add it after your workout, in a longer hold, to increase the challenge and work for your core, hips and hamstrings. To take the pose, start by standing tall in mountain pose. Hold your pelvis and spine neutral and your chest broad. Now keep that long line as you hinge forward on the left leg, lifting your right leg behind you while keeping your hips and shoulders square. This might mean your chest and hips express a diagonal line or hover more toward parallel to the floor. Use the muscles of your abdomen and back to hold your core steady and stabilize from the outer left hip. Your hands can be by your hips, at prayer position, or extended overhead for more challenge. Repeat on the other side.
Yoga Warrior III
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.
CHICKEN WITH PEACH CHUTNEY AND WARM POTATO SALAD CHICKEN:
4 chicken breast halves, boneless, skinless 1 tablespoon olive oil ½ onion, diced 1 tsp hot pepper, diced 3 peaches, pitted and sliced 1 tsp brown sugar
2 Tbsp white balsamic or red wine vinegar 1 cup orange juice
1 tsp apple pie spice (cinnamon, nutmeg, cloves) 1 pinch cinnamon
WARM POTATO SALAD: 6 red potatoes, diced, skin on ½ cup minced onion ½ cup diced red pepper 1 cup thawed green peas ½-¾ cup light mayonnaise Dash garlic powder Black pepper to taste Chopped parsley Dash paprika
To make the chicken: Place the chicken breasts in a glass baking pan in a single layer and preheat the oven to 350. Heat the olive oil in a skillet and add the onion and pepper; sauté until transparent — about 2 minutes. Add the rest of the ingredients; bring to a boil. Pour the peach chutney over the chicken, cover and bake 30 minutes in the oven. Broil for 5 minutes to brown. Let stand 3 minutes then slice the chicken and serve hot with the peach sauce.
By Judy Doherty, PC II, Food and Health Communications
To make the potato salad: Boil the diced red potatoes until done — about 15-20 minutes. Drain in colander and toss with the rest of the ingredients. Garnish with more chopped parsley and paprika. Serve with the chicken. Refrigerate leftovers for the next day.
22 USA TRIATHLON FALL 2011
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