By Ron Adkins

Heart of America Triathlon News

Top athletes — including Wimbledon champion Novak Djokovic — tout the benefits of a gluten-free diet in their training regimens. Going g-free, they claim, decreases fatigue and gastro-intestinal discomfort, and, surprisingly, increases energy reserves when high performance is needed.

Other athletes and diet experts, however, wonder if such results are the exception rather than the norm. G-free diets fly in the face of traditional thinking among triathletes especially, who consume large quantities of high-gluten carbs — like white bread and pasta — during race season.

“Currently, there is no scientific evidence to support that a gluten-free (G-F) diet improves athletic performance in athletes without Celiac Disease,” says Kimberly Proctor, RD LD, dietician for HyVee Food Stores. But Proctor agrees that “some athletes may seek to go G-F as a way to manage digestive symptoms like diarrhea or constipation. Many endurance athletes suffer with these complaints due to the rigors of training.”

“It is possible for athletes to meet their nutritional requirements while following a G-F diet,” Proctor adds, “but doing so requires very careful attention to food choices. Care must be taken to consume adequate carbs for optimal performance. Many G-F products on the market are not fortified with B vitamins and iron, and those not made with whole grains are often lower in fiber.”

Proctor believes that the issue may be less about going gluten-free and more on an emphasis toward whole, natural foods. Whether a diet is g-free or not, paying attention to the foods consumed can only improve a triathlete’s performance.

Writing in the November 2011 issue of Triathlon Plus magazine, performance nutritionist Dr. Kevin Currell stated that going gluten-free automatically compels athletes to think about other food choices. Going g-free means cutting out pre-processed foods and cooking from scratch, paying closer attention to ingredients and their nutritional value.

Proctor agrees. “Gluten-containing foods are not inherently unhealthy, just as GF foods are not inherently more healthy. A G-F donut will be just as laden with sugar and fat as a regular one. The good news is that many natural foods (fruits, veggies, fresh meats and low-fat milk) are naturally G-F. There are also a number of gluten-free grains available that have wonderful nutrition profiles. Trying grains like quinoa, millet, brown rice, amaranth, corn, buckwheat and teff can add variety while supplying necessary carbohydrates.  Potatoes and sweet potatoes are also naturally G-F.”

It is recommended that triathletes consult their physician before going gluten-free. Triathletes who have already gone g-free are encouraged to work with a registered dietitian with experience in sports nutrition to help develop a diet plan.

What do you think about gluten-free diets and triathlon training?  Let us know by leaving a comment.

This has been a record year for the Pigman Sprint Triathlon. In just over a month, this sprint triathlon has filled to capacity and normal registration is now closed.

However, it is not too late to get into the Pigman Sprint. You just have to take the waiting list route. So, do it now.  Follow the link, Waiting List Details, to learn more about this process.

Many cancellations will happen over these next few months leading up to the race, so it is possible many people on the waiting list will get into the race.

And don’t forget that registration is still open for the Pigman Long, now with an Olympic race added to the Half-Iron distance, on August 19.

More details, the Sprint waiting list and the Half/Olympic sign up at pigmantri.com.

The Hickory Grove Triathlon, originally scheduled for the last Sunday in August, has a new date: Sunday, August 12, 2012.

Race co-director Alex Sylman says, “We are excited to announce the Hickory Grove Triathlon is moving to the second weekend in August.  You guys asked for a little more distance from HyVee Triathlon and we found an open weekend to move Hickory Grove Triathlon to.”

Alex and co-director Steve Karsjen have also been working with the Iowa DNR and Story County Conservation Service to address the abnormally high Ecoli levels the race saw in 2011.  Although the high 2011 levels are unusual for any time period at Hickory Grove it has been recommended that to move the date back two weeks in order to take advantage of historically better water quality.

Alex and Steve say this change will provide a better race experience for athletes participating in the 2012 Hickory Grove Triathlon.

More information at:  www.hickorygrovetriathlon.com

If you’re thinking about registering for the Pigman® Sprint (June 3, Palo, Iowa), now’s the time.

There are only about 100 slots left, and entries are coming in faster than last year when the race sold out at the end of January.

David Thompson Team Challenge

As a special incentive for team entries into the Pigman® Sprint and Pigman® Long Course (August 19, Palo), JMS Racing Services is teaming with Gear West Bike and Triathlon to put on the David Thompson Team Challenge.

Prizes will be awarded to the winning relay team that turns in a better time than David Thompson in either race.

The winning team will receive:

• A Blue Seventy PZ3TX Swim Skin or Reaction John Wetsuit
• A pair of Continental GP4000 Tires or a Giro Savant Helmet
• A pair of Run Shoes valued up to $100 at Gear West Ski and Run store
• A free entry into the same event next year for your team or one team member

Register for the David Thompson Team Challenge at the Gear West Bike and Triathlon website, making sure to select the Pigman races.

Register for any of the Pigman races, including our new Olympic Distance triathlon held on the same day as the Long Course, at PigmanTri.com.

QC Triathlon director Eric Sarno says slots are filling up fast for the 2012 edition of the Quad Cities Triathon scheduled for June 16.

Don’t get left out! Sign up now at qctriathlon.com.

Volunteer sign ups are also underway, find out more at the website.

The dates have been set, and registration is now open for the 2012 Pigman races.

These races fill up fast, so be sure to register for the Pigman triathlons now, while space is still available. Plus, you’ll save on registration fees by signing up early. The Pigman Sprint is on June 3, 2012, while the Long Course is on August 19.

New Race! Pigman Olympic Distance Triathlon

Starting in 2012, there will be an Olympic distance race the same day as the Pigman Long Course. All the fun of being in a new race, with all the advantages of participating in an established, well-run event. It’s perfect for those who want a shorter triathlon.

Take a moment to register now. You’ll save money and guarantee yourself a spot.

As you pound the slippery pavement or nurse skinned knuckles trying to get the wind trainer set up in the basement, all to keep your training going over the winter months, remember that winter presents a perfect time to stay inside and work on your swimming technique.

Why take to the water?

By and large, the swim, while it’s the shortest part of the triathlon, is also the leg of the race that fills athletes with the most trepidation. Part of this is probably because it comes first, and you have what seems like hours to stand on the beach and think about it prior to your wave start.

But also, since practicing the swim takes special preparation (gotta find a pool with lap swimming hours that work into your schedule, gotta find the right goggles that fit, gotta find a swimsuit you don’t feel mortified to wear in public), it’s easy to give it short shrift.

But swimming has benefits you don’t get from running or biking. Because it’s low impact, it’s easy on your joints, but believe me, it is still possible to get one heck of a cardio-workout in the pool and burn a lot of calories. Plus, it’s a lot harder to break an ankle in the pool than it is on an Iowa sidewalk, something your your humble editor knows from personal experience.

In your past training, you may have focused on swimming in the summer months, when it’s easy to find a public pool open for noon or evening lap swimming. But if you really want to improve, the way to do it is not long, slow easy laps in the sunshine. A good swim workout is designed like a track workout is for running, with repeats on a variety of interval and effort levels.

Make a pre-New Years resolution to get more comfortable in the water by scheduling some pool time.  You can swim on your own at your local Y or community pool, but for the best experience, hook up with your area Masters swim team.  There are several Masters groups in Iowa.  Milky Way Masters in Cedar Rapids, The Iowa City Eels, Quad Cities, Des Moines and several others around the state. The state Masters swim organization, IowaMasters.org, has more information. Many clubs have free introductory trials so you can check them out before joining.

Masters clubs around the state are all affiliated with United States Masters Swimming, a large organization dedicated to adult competitive and recreational swimming.  If you haven’t visited usms.org, do so, whether you intend to join or not.  The site has a wealth of information, including training tips and workouts.

One great way to commit to improving your swimming is to sign up for a Masters swim meet.  Now, I know what you’re thinking… “Why would I sign up for a Masters meet when I hate the swim leg of a tri already? And I will suck at it and be embarrassed.”

You won’t be.  Think of a Masters meet like you do a fun run. You’re not after a new PR, just a chance to elevate your heart rate a little in a new environment, and hang out with some fun people.  A Masters meet fits the bill. You don’t have to know any strokes other than crawl/freestyle to race.  You don’t even have to do flip turns!

You can race distances from 50 yards all the way up to a mile (a great distance for triathletes cross-training), and also team up with others on relays.  Meets generally only last 2-3 hours, so the time commitment is not huge, either.

There are several Masters meets scheduled for the winter and early spring.  You don’t have to be affiliated with a Masters team, although you will have to join USMS (which can be done at the meet itself) to participate.

I do recommend hooking up with a Masters group prior to the meet, to get used to pool swimming and have some people you already know to sit with in between events. Again, Iowa Masters has the meet schedule for our region.

Spend some time in the pool this winter, and you’ll be able to approach the pre-race meeting on the beach next season calm and confident.

Photos courtesy Frank Morosky.

Dennis Green, chief editor of Heart of America Triathlon News, took up swimming at age 40, having never swum in high school or college. But now you can find him in the pool most mornings at 5:30am, working out with Cedar Rapids’ Milky Way Masters.

Alex Syhlman and Steve Karsjens, who run two of our favorite Central Iowa Races, want you to know that registration is now open for Bluff Creek and Hickory Grove.

These two races are a great way to bookend your season. Special deals for early signup and if you sign up to race both.  Plus, USAT membership rates go up by a couple of bucks on Jan. 1, so signing up early will save there, too.

Bluff Creek Triathlon – USAT Midwest Special Qualifier

May 20, 2012

Don Williams Parkwww.bluffcreektri.com

Boone, IA

Register here: http://www.active.com/triathlon/ogden-ia/bluff-creek-triathlon—usat-midwest-special-qualifier-2012

Come start your season with us at Bluff Creek Triathlon!

Hickory Grove Triathlon

August 26, 2012

www.hickorygrovetriathlon.com

Hickory Grove Park

Colo, IA

Register here: http://www.active.com/triathlon/colo-ia/hickory-grove-triathlon-2012

We have been working on some exciting changes for 2012 and hope to see you all on August 25th!

Sign up for both at the same time and save!

Register for both here: http://www.active.com/triathlon/colo-ia/bluff-creek-tri-and-hickory-grove-tri-package-deal-2012

Ways to save: 

• Reserve your spot now and save with early registration price breaks

• Sign up for both races. You save on the race entry and only have one active.com fee.

• Jan 1st USAT one day memberships go up to $12. Sign up before then and it is $10.

 

If you have any questions send them to alex@bluffcreektri.com

 

By Ron Adkins, Heart of America Triathlon News

Not so long ago, the only triathlon to garner serious national media coverage was the Hawaiian Ironman. But as the sport grows steadily – both in participation and in spectators – some broadcast avenues are opening.

You still have to scratch the surface a little, but digital technology gives triathletes the chance to watch other national and world-wide races. Even regional series in warmer climates are getting airtime.

Here’s a quick scan of where to find some tri action before the 2012 HOA Series begins:

• In eastern Iowa, KCRG digital channel 9.2 periodically runs coverage of triathlons. Check www.kcrg.com for a program guide for the 9.2 channel to find out when tri’s are broadcast.
• Triathlete Magazine sponsors www.triathlete.tv, a website offering full coverage of the Hawaiian Ironman, as well as other national races. Browsers can also find special features, in-depth coverage, and previews of races. The website also links their content found on YouTube.
• Xterra Triathlete Will Kelsay and his wife Shelby are starting a new web broadcast for tris at www.livetriathloncoverage.com. The main site is still under development, but Kelsay is providing race stats in real time through Twitter. Additional content can be found on his blog, willkelsay.com/blog.
• Great tri coverage and content can be found at www.triathlonlive.tv. According to the site, it is currently the only place offering live and on-demand streaming of national and international triathlon series. It is a subscriber service, but for a modest fee, viewers get access to a ton of material.

We’ll post more as we learn of other broadcast and digital venues.

Until then, tune in and enjoy a little off-season tri excitement.

Despite a chilly and rainy day, over 300 participants turned out for the seventh running of the TriHawks Triathlon. Race time air temperature was 61 degrees, not terribly cold. But a stiff breeze and light rain that began just as the first wave took off caused race director Pasha Korsakov and his team to combine later waves to decrease wait time on the beach. Participants were grateful for the opportunity to get started sooner.

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The less-than-ideal weather conditions were also blamed for two separate accidents during the bike, resulting in three racers being taken to University Hospitals.

Despite the weather and concern for those were injured, the after-race attitude was upbeat, as participants chowed down on the traditional post-race snacks, with the welcome and wise addition of hot chocolate.

Justin Metzler won the men’s race in 1:11:26. Metzler also won the collegiate division.  Women’s winner was Joanna Hall in 1:16:43. The collegiate division women’s crown went to Joy Carroll.

TriHawks is also the Heart of America Championship race.  Heart of America points winners in each age group got to race in the first wave. Series champs were then crowned using the U.S. Track  & Field formula to equalize for age.

HOA Division winners Connie Mann and John Grice

After all the numbers were crunched, triathlon vet Connie Mann of Muscatine was crowned Women’s HOA champ, and John Grice of Kewanee, IL won the men’s division.  Connie and John will each receive free registrations to every HOA race in 2012.  The remainder of the TriHawks HOA top five male and female participants receive free race registrations as well:

2nd place, winning four free entries to HOA races in 2012, went to Elaina Mertens and Gary McKibben.

3rd place, winning three free entries next year, Ann Vestle and Jim Hagelie.

4th place, winning two free entries, Trina Dunham and Guy Olson.

5th place, winning one free entry, Allison Kindig and Fred Hemsath.

Full results from the HOA wave are here.

All of the HOA champs, whether they were able to race at TriHawks or not, will receive a commemorative T-shirt.  Here’s the full list of 2011 series point totals.

TriHawks results are here.

Everyone who raced TriHawks gets a head start on HOA 2012, as those points count for next year.  Remember, Heart of America is for everyone, not just elite athletes. Participation is just as important as speed. The more races you participate in, the more points you get.