So as my husband (aka the kiwi) prepares himself for this first block of races, I will embrace the repetitive side and prepare for any and all chances. Including making more smoothies and healthy meals loaded with antioxidants!
have to be honest, writing posts on pre race tips seems so repetitive to me, to us. I feel like we have been at this same place for years, racing triathlon. How many more will we keep pursuing it? But you know what? God only knows that, though there is one way to find out…. by trusting and by repeating our chances. Because with chance (and hope) comes the possibility that something will be done.
Today I want to REPEAT what we do come race week. Nutrition included!
Nutrition- That’s my job, and I love it. Key is to keep things nutrient dense but not too heavy. We usually go lighter in the carbs the first half of the week and then slowly add in more towards then in order to keep at race weight and maintain glycogen storages. But, since the kiwi had signs of adrenal fatigue the past week, I didn’t really change anything. I’d rather him have lower cortisol levels going into a racing block. So carb timing was kept the same! Make sense?
I did add in a few of these smoothies this past week. Again, trying to keep the probiotic and antioxidant intake up!
[print_this]
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coconut or yogurt kefir
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2 tablespoon Mila chia flour or chia seed
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1 tablespoon honey or stevia
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2 tablespoon matcha powder
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banana
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ice
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Cinnamon
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6-8 oz Vanilla almond or coconut milk
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Optional – 1 scoop vanilla protein
Directions: Add 6oz kefir to a bowl and mix in your chia and matcha green tea powder. Stir and let it sit over night in fridge. The next morning, combine your chia matcha pudding with the rest of your ingredients and blend. If you want it sweeter, add in frozen peaches or berries instead of banana. [/print_this]
Benefits of Matcha Green tea Powder:
- Provides energy
- Rich in antioxidants
- Calms and relaxes the brain- Matcha is rich in L-theanine which create alpha waves in the nervous system. These waves produce a so called “relaxed alertness”.)
- Provides vitamin C, selenium, chromium, zinc and magnesium
- Fights against viruses and bacteria
- Lowers blood sugar
- Does not raise insulin levels
Now that we’ve got the nutrition dialed in, let’s focus on the triathlon tips. This is where the kiwi comes in. He’s the pro and has repeated this several times, every time is just as important as the next, yes?!
Well, I think we’re race ready. Hoping this year lots of VICTORY repeats!
What is your race week strategy? Have you tried Matcha?
Cheers!
LC
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I’ve had a bag of Matcha laying around for a month, so decided to use it for the first time this morning. I added it to my strawberry smoothie. Can’t wait to try some other recipes with it!
oh yay! a green berry smoothie. It’s a potent taste but i like it!
No Matcha for me. The smoothie sounds like something I’d really like even though there a few new to me things in it. I think banana makes everything good.
let me know if you try it!
Good luck to the kiwi and to you!
thank you Kelly!
Good luck Kiwi!!
Haven’t tried matcha but want to– I want to sample it before I shell out the bucks.
Emailing you soon!
i can’t wait! email me! xxoo p.s. Matcha is potent tasting but i like it
Finally bought matcha powder! Now to finally buy kefir so I can try this out/get lots of yummy probiotics! Wishing you both lots of luck this season 🙂
let me know if you try it out Cassie!
Oh yay- racing season! I’m excited for you both, and really hope it’s a better season for you. I’ve said this many times, but he is so lucky to have you!!
I just run, no triathlon for me, but I have a routine I go through for race week each time.
would love to hear about it!
Best of luck to Kiwi!
Sometimes what’s on repeat works just perfect for what you need 🙂
you said that so perfectly! such a wise friend. thank you
Your job is nutrition – well then why are you NOT FEEDING ME right now?!?!?!
well move here and i’ll find you a man and feed you. 😉
Good luck to the Kiwi on his race! You are such an amazing Sherpa- I love hearing all the ways you keep him nourished and prepared!
By the way- I bought Valerian drops but not the other stuff yet! I literally almost threw up the first time from drinking it with water but have since made myself use it again. It REALLY helps! I’d love to try the full recipe you posted soon.
i’ll pass along the luck!! and oh i know about the drops, they are horrible by themselves. LOL! you are brave
When/where is the next race? Praying, praying, praying!!! Xoxo
I’ve got that macha ready try this weekend – kinda excited about it!
I’m training with a triathlete pro now. He’s been great and not pushing me to his level rather keeping me at my own. He’s been trying to get me sign up for a mini triathalon but I’m scared to death of riding a non stationary bike (accident when I was a kid). Also I’ve been struggles with my run pace and endurance this past week. No idea what’s going on but it’s making me question my ability to do one.
You are so darn good at keeping track of all that stuff come race week, etc. I never think about it and really should. It would probably make a big difference. Oops. You’ve got one lucky guy there. Good luck!!!!
I love your carb strategy! Haven’t tried Matcha but it’s intriguing. Good luck to him!
I have never tried Matcha….Maybe I need to do some research as to where I can get it? Recommendations Crazy Cotter? XOXO Best of luck to the Kiwi and of course the sherpa!
I hope this is the start of a phenomenal racing season!!!
Good luck to both of y’all!
wow, it is racing time! go kiwi go!!!!
Is it time already! Someone had great plans for the Cotters, you just have to put your trust in him! James is going to do great this year!
thank you! needed that reminder
i have tried matcha with tea but now i need to use it in smoothies soon..
That smoothie looks delicious. I love chia and matcha!! What a great idea
Thanks for the tips. I’m racing my first 70.3 in a few weeks. Good luck to the Kiwi!
Good luck to your hubs!! Hopefully he has a great start to the racing season!
That George Matheson quote is one of my favorites and something I revisit often. Always praying for the Cotters and especially with this upcoming race season. Your nutrition knowledge, cooking skills, and endless support will certainly be to his advantage. 🙂 xo
Sending prayers for a successful block of races!!! You have him prepared in every way that YOU can, now it’s time to channel faith and trust. You’ve both got this, and I am so very hopeful, and proud of you both, no matter the outcome.
I haven’t tried matcha but havin seen it on a few blogs and all the health benefits I think it would be a great addition to a smoothie! I love reading your nutrition tips, the kiwi is lucky to have all his nutrition covered leading up to the big race!
I hope y’all have a fantastic year with lots of victories too! I am wanting to add more probiotics in my diet, but I don’t do so well with dairy, what are some other options for me?
Have you tried kimchi or using coconut kefir?
Oh, I would so eat that yummy potato a day or two before a long race
I love matcha but haven’t had it in forever. It’s one of those things I forget about. Thanks for the reminder! Best of luck to Mr. Cotter!
Keeping my fingers crossed for Kiwi Cotter! And while I’ve tried stuffing my SWEET potatoes with cream cheese and nut butter, I’ve never done it to a plain old white potato… even though, if we’re being honest, I prefer them to the orange kind. Shh… don’t tell the HLBs 😉
Your secret is safe with me!
I tried Matcha once & could not handle the taste… I was told it was good for hormone issues… BUT so much here in one post for people!
No race season for me! 🙂
Hope Kiwi does well!!!!
You mean macca? That’s good for hormones vs matcha
Tip #1 for me – learn to swim better :X
Isn’t nut butter in baked sweet potatoes one of the best things ever?? I love using vanilla or maple AB!
Heck ya!! Maple deliciousness
I thought matcha was a stimulant, how does it relax too?
Good question! Matcha is rich in L-theanine which create alpha waves in the nervous system. It’s what they call relaxed alertness in the brain. The energy is from the caffeine boost. So it’s two different kinds of stimulants if that makes sense?
I havne’t tried matcha yet but am somewhat intrigued by it. Hmmmm. And I love that you share info about race prep and race week and all of it. It’s fascinating to me.
I’ve not tried matcha, but have been seeing more and more mentions of it. I’m definitely curious. And these posts are soooo not boring or repetitive to me. I love it!
I’ve never tried matcha but anything that has a calming affect would be good for me, ha ha. My race week is similar to the Kiwi’s. I try to stay off my feet as much as possible, I try to relax and I try to eat / fuel well. Here’s to a season filled with podiums for the Kiwi!
I cant wait till I eventually try a tri…you will be my go to source!!! I am so much closer to you this week……still so far, but i wish we could meet!
I love matcha! And I’m going to pass these tips along to the husband, as he’ll be competing in a month from now. Thanks!
I had the Matcha Green Tea Latte at Starbucks. I guess that’s the junk version of Matcha 🙂
Gooooood luck for the races!!!
Will definitely share with triathlete hubby. Doesn’t sound like a downside. Best of luck this weekend and have fun!
I haven’t tried Matcha yet…. I’m hesitant but I want to because I’ve been seeing it a lot lately. I Doooooo want to try that smoothie though minus the matcha for now.
The guy at Whole Foods talked me into matcha. I really like it! Matcha balls!!!!
I have never tried Matcha, but I would love to! I should try to get some of that stuff from above that you made with the smoothie! Race week strategy… getting good sleep & cutting back on the fiber 😉
Yep, matcha fan here too! I’ve been putting it in my smoothies and also made granola with it – so good! I love when you share racing tips because I find them really helpful for my own race experiences! And on that note, I have a sprint duathlon coming up in June (my first ever) so if the Kiwi has any tips on the bike, the run, or the transition in between, I’m all ears! I’ve also got a half marathon this Sunday, and just like in your tips, I’m aiming to stay off my feet when possible. I just did my last run today and have learned that I race best when I’ve had a couple of days of cross training + 1 day of rest pre-race. Good luck with the upcoming tris! 🙂
Good luck!! I haven’t tried Matcha, but the smoothie looks delicious. I’ll have to try it 🙂
matcha is STILLL ON MY TRADER JOES LIST.
not yet in my domicile 🙂
Lots of info covered here–good stuff! I hope it all comes together perfectly this weekend! (and I always hate that tapering means you keep the intensity!)
love Matcha!!! Praying for a great race friend!! xoxo
Best of luck to Kiwi Cotter!!! You are a great wife. 🙂
I’ve never tried Matcha, but it looks delicious!
Good luck to you both in this exciting time!
Go kill it “Kiwi” Cotter 😉
It’s funny – I did a giveaway of the Matcha powder but couldn’t try it myself- I have a weird allergy/reaction to green tea – totally makes me dizzy. However, I have read so many positive reviews of the product that I felt comfortable offering it to my readers. Not everyone gets dizzy like I do from green tea and the health benefits are pretty terrific!
Triathlon is such a novelty to me. I’m fascinated by all that you share. I’m slowly but surely creating recipes with matcha that are not overpowered by the taste.
Best of luck to Kiwi! I’m looking forward to following his tri season!
Justin is racing this weekend too! Going to make that potato for dinner tonight! Best of luck kiwi! I will be unplugged in San Fran starting Friday so hope y’all have a great race weekend!
I haven’t tried Matcha but I am seeing it a lot. Where is the kiwi racing ?
After the recent recipe redux, I’ve been so intrigued by Matcha- although I reckon it would give quite the caffeine boost! Glad you didn’t decrease the carbs too much and kept them slightly higher- I really do reckon it is highly correlated with AF.