Transition Zone
FOCUS ON OBLIQUES
By Sage Rountree


By now we all know that strength in the core — the area between the hips and shoulders — is critical for good form on the swim, the bike and the run. But being able to connect the action of the shoulders and the action of the hips is especially important in the water. This issue’s yoga-based move will help you strengthen your obliques, building greater power in the diagonal line from one shoulder to the opposite-side hip, while improving your awareness of how your body and breath relate. This will improve the snappiness of your kick.


Lie on your back, knees bent over hips, arms out to a T, shoulders on the ground. Inhaling, slowly drop both knees to the right while keeping your left shoulder on the ground. Just before your shoulder would lift up, pause and reverse your action, exhaling to return the knees to center. Repeat on the other side and cycle back and forth with your breath. To increase the work, straighten your legs. When you feel a pleasant fatigue, finish by letting the knees drop all the way to the floor, and enjoy the stretch on each side for a number of breaths.


Sage Rountree is a USAT Level II certified coach based in North Carolina. Her latest book is The Runner’s Guide to Yoga, just published. She teaches workshops on yoga for athletes nationwide and online at sagerountree.com.


 


Recipe: SPRING INTO TRAINING DINNER
15 GREAT INGREDIENTS TO KEEP YOU FUELED AND HEALTHY


Entree:
2 3-ounce fillets of salmon
Tomato Avocado Bruschetta:
1 cup grape or cherry tomatoes
1/4 avocado, diced
1 tablespoon chopped parsley
Dash extra virgin olive oil
1/2 lemon, juice
Broccoli:
1 cup broccoli, steamed


 


Apple Slaw:
1/2 apple, cut in sticks
3 baby carrots, cut in sticks
2 tablespoons Greek 0% yogurt
Drizzle of apple cider vinegar glaze (or use apple cider vinegar)
Barley Date Walnut Pilaf:
1/2 cup instant barley
1 cup water
2 tablespoon chopped dates
1 tablespoon chopped walnuts


Directions
1. Place the salmon in a shallow dish with water and bake at 350 until done, about 20 min.
2. Make the Pilaf: place the barley, water, chopped dates and chopped walnuts in a rice cooker and cook 15 minutes.
3. Make the Bruschetta: cut the tomatoes in quarters and mix with diced avocado, parsley, olive oil and lemon juice. Mix gently.
4. Make the Slaw. Mix the apple and carrot sticks with the Greek yogurt. Toss lightly.
5. Make MyPlate: Top the salmon with the tomato relish. Arrange the broccoli, pilaf and slaw; top the slaw with the glaze (optional: top the pilaf with nuts).


Serves 2. Each serving: 450 calories, 11 g fat, 2 g saturated fat, 0 g trans fat, 46 mg cholesterol, 111 mg sodium, 67 g carbohydrate, 12 g fiber, 33 g protein.


By Judy Doherty, PC II, Food and Health Communications • www.foodandhealth.com


18 USA TRIATHLON SPRING 2012

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  |  Page 145  |  Page 146  |  Page 147  |  Page 148  |  Page 149  |  Page 150  |  Page 151  |  Page 152