The Simplest-Ever Guide to Your First Triathlon

bicycle waiting at triathlon

It’s hard enough to master one sport. But three? No way.

Making the leap from running to triathlon, which consists of a swim, bike, and run, sounds complicated. More often than not, the complexities of multisport hold people back:

“I don’t have enough time to train for three sports!”

“Don’t you need a lot of gear for triathlon?”

“All I have is a crappy commuter bike.”

“No way could I learn to swim.”

Complicated, right? Except it’s really not.

If you can do a 5K, you can do a triathlon.

The sprint triathlon, which consists of a 750-meter swim, 12.4-mile bike, and 3.1-mile run, is well within reach for most people, especially those who are already reasonably fit.

Of course, you should ease into this type of training — just like any other athletic endeavor. If there are health issues, talk with your doctor before embarking on any sort of fitness journey. But if you’re well, your basic fitness most likely allows you to ride a bike for 30 minutes and run/walk for 30 minutes. If you can swim, you can probably make it from one end of the pool to the other.

That’s where you start … taking small steps to gradually work your way up.

If you’re already running on a regular basis, it’s easy to adjust your training to incorporate time swimming and cycling.

Important Note: I said “incorporate,” not “add.” Most people can prepare for a triathlon with the same amount of training hours as they would a 5K, believe it or not.

How to Adjust Your Training for Triathlon

Ready to get started? Here’s your five-point checklist to becoming a triathlete:

Read more »

2 Comments

 

Vegan TV Chef Jason Wrobel on Eating for Longevity and Finding Inspiration in the Kitchen

ep149

 

People seem to get upset when I say this, but it’s true, so here goes: I’ve never enjoyed cooking as a vegan or vegetarian the way I used to before I started eating this way.

That’s not to say I don’t love being vegan … the benefits in virtually every other area of my life far outweigh whatever passion for cooking I’ve traded in.

But does it have to be a tradeoff at all?

Jason Wrobel, our guest on today’s episode, doesn’t think so. His passion for cooking didn’t start until he went vegan, and he turned that drive into the first ever vegan cooking show on a major TV network.

And he does it by focusing on how to eat for health and longevity, one of my favorite topics of all.

In today’s episode we discuss how Jason went from failing actor to celebrity chef, his new book, how to ignite your passion in the kitchen, and using food as a tool for healing.

Here’s what we talk about in this episode:

  • How Jason went from actor to celebrity chef and host of the world’s first vegan cooking show on mainstream TV
  • Why his approach to spreading the plant-based message is on health
  • Raw foods, nutrient density, and can they help you live longer?
  • How to reignite your passion for cooking
  • Plant-based food as a healing tool
  • Oil and alcohol … okay in moderation?

Click the button below to listen now:

Read more »

Leave a Comment

 

Aaron Alexander on Optimal Movement, Standing vs. Sitting, and Making the World Your Gym

EP148

We run, we lift weights, we do yoga, and we put each of the associated movements into individual boxes. But how do we get those movements to work as a whole, to help us become stronger, better athletes and create the foundation for long, healthy life?

According to Aaron Alexander, host of the Align Podcast and an expert in movement therapy, the answer is to stop looking at individual exercises and positions, and begin to understand movement as a whole.

And as for sitting versus standing? Aaron says it’s not that one is better than the other … what matters is how we do both of them.

In today’s episode, one which left me personally inspired to address the way I move day-to-day, I chat with Aaron about how all of us can better integrate movement into our daily lives for better health and stronger muscles.

Here’s what we talk about in this episode:

  • Gaining full function over your movements
  • Why every runner needs a kettlebell (and an exercise band)
  • How “sitting is the new smoking” misses the point
  • Is it possible to sit well?
  • Your first step towards optimal movement (it might not involve movement at all)
  • How to escape the rigid exercise routine

Click the button below to listen now:

Read more »

Leave a Comment

 

The Vegan Athlete’s Guide to Running and Eating in Portland, Oregon

Beautiful Vista of Portland, Oregon

Rose City. Rip City. Bridgetown. PDX. Whatever you call it, it’s all Portland, Oregon.

And people love it.

Portland is an eco-conscious, walkable, bikeable, city with an excellent public transit system. And while it may be better known for its professional sports teams — or perhaps the hilarious cult-classic Portlandia — it’s known locally for its vibrant vegan and active lifestyle community.

It’s a mecca for vegan foodies and athletes alike, and our appreciation for quality vegan food and the outdoors is a major reason for why my fiancee and I were drawn to this city in the first place.

Experiencing Portland as a Vegan Athlete

When you’re planning where to stay and what to do in Portland, it’s helpful to think of the city in quadrants.

Portland is divided into four quadrants by the Willamette River (which splits East and West Portland) and by Burnside Street (which splits the North and South sides). Whether you’re planning a running route or looking for somewhere to dine, consider which quadrant of Portland your destination will be in.

With that in mind, I’ve organized my Portland running and vegan food suggestions in this guide by area of the city.

Read more »

6 Comments

 

4 Factors in a Successful 100-Mile Ultramarathon

EP147

The 100-mile distance ultramarathon is a tough one to crack. Even when things goes right, you can still count on experiencing low points and doubts.

And with the race being so long, it’s difficult to practice or mimic those circumstances throughout training.

So when I crossed the finish line of the Thunder Rock 100 feeling stronger and faster than expected, I was ecstatic. On my third 100-mile attempt, it felt like I finally took control of the distance.

In today’s episode Matt and I discuss four factors I believe contributed to the success of this race. Factors or lessons I’ll begin applying to ultramarathons of every distance, and even many non-ultramarathon races.

Here’s what we talk about in this episode:

  • Will running make you sick?
  • How Doug mentally prepares for an ultramarathon
  • Why it’s better to stop and adjust than to keep running
  • Sticking with your race strategy (even when you feel great)
  • The basics of ultramarathon nutrition
  • How to let go of what you can’t control

Click the button below to listen now:

Read more »

2 Comments

 

The Simplest-Ever Guide to Running Your First 50K Ultramarathon

Runner on grassy cliff top trail with sea in background

The biggest fear I hear from coaching clients asking about ultramarathon training is about whether or not they can handle it.

It’s almost as if just adding the word “ultra” before marathon makes it sound too long, too extreme, too … ultra.

But that isn’t the case.

As Matt pointed out many years ago, if you can run a marathon, you can run an ultramarathon. It’s just a matter of setting your mind to it, letting go of fears, and making smart, simple adjustments to your training.

Simple enough that the transition to a 50K ultramarathon doesn’t have to include major training volume increases to time commitments.

Just straightforward adjustments to the type of miles you run.

Why Ultramarathon Training is Different

Excuse me for stating the obvious, but ultramarathons are longer than marathons. Even though a 50K ultramarathon is only 5 miles longer than a marathon, it may take two or more hours longer to complete.

And with added distance come added challenges …

… Slower running and increased time on your feet.

… More intense mental doubts and low points.

… Fueling to keep you energized late in the race.

So when we talk about making adjustments for ultramarathon training, we’re talking about preparing the body — and mind — for the increased distance, hours, and challenges.

Read more »

3 Comments

 

Jasmin Singer on Food Addiction, the 80s, and How She Lost 100 Pounds

ep146

Growing up in the 80s, we were told a lot of things by the food industry … often right smack in the middle of our Saturday morning cartoons.

Milk “does a body good,” sugary cereal is “part of a complete breakfast,” and in general, processed foods are a fabulous choice for healthy family dinners and snacks.

So how did all this affect our health and our relationship with food?

For Jasmin Singer, co-host of the Our Hen House podcast and author of the new book Always Too Much and Never Enough, the effect was an addiction to food and 100 extra pounds.

In today’s episode of NMA Radio, Jasmin shares her inspiring story: of the struggle with food addiction, the choice to go vegan, a dramatic transformation, and why she feels so betrayed by the food industry.

Here’s what we talk about in this episode:

  • Growing up with a food addiction
  • Yep, you can be an unhealthy vegan
  • How a juice fast changed Jasmin’s life (and helped her lose 100 pounds)
  • Learning to love yourself (through running)
  • Have we all been betrayed by the food industry?
  • What Jasmin discovered about how we treat fat people … once she became thin

Click the button below to listen now:

Read more »

3 Comments

 

7 Simple Ways to Steal Stress-Free Moments (that Will Actually Fit Into Your Busy Day)

beautiful woman sitting in the grass

Athletes need physical recovery. Why?

Because if they can recover effectively from the physical stress of a workout, they can jump back into training more quickly, and achieve greater gains over time.

But, guess who else needs effective recovery?

We all do. We need emotional and mental recovery to handle life’s stresses.

The hitch is that most of us either feel like we don’t have enough time for ourselves to recover, or actually don’t have enough recovery time. And we stress ourselves the hell out.

The solution? Simple:

Learn how to steal moments. Take a moment previously meant for something else, and steal it back. Transforming it into exactly what you need.

The Not-So-Pretty Picture that is Chronic Stress

Read more »

4 Comments