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Nutrition tips from an Ironman champion

- April 16th, 2014
Linsey Corbin finish line

Linsey Corbin is overcome with emotion after crossing the finish line at the 2014 Ironman on March 30 in Los Cabos, Baja, Mexico.

Fresh off her victory at the 2014 Los Cabos Ironman, professional triathlete Linsey Corbin offers the following five nutrition tips to get the most out of your training:

1. Know what works best for you: During your training you can afford to make mistakes and learn what you should and shouldn’t be eating. However, on race day you almost want to be habitual in how you’re going to eat. Particularly in an endurance event like a marathon or triathlon, you should have a nutrition plan set out beforehand.

2. Think carbs: In an endurance race you’ll end up tapping into all of your fuel reserves. Since carbohydrates feed the muscles, you’ll need to be thinking about carbs the moment you sign up for that long-distance race. Most athletes need 55-65 % of their calories to come from carbohydrates, and should be consumed the night (or day) before a race, long run or hard workout. You should be getting carb intake from “high-quality” whole grains, such as KAMUT® Brand khorasan wheat, as it offers immediate energy while also providing lipids to store additional fuel.

3. Keep hydration top-of-mind: Gulp 6 to 8 ounces of H2O or other fluids every 15 minutes to stay hydrated. If you’re running for over an hour, your body may require more than just water. Sports drinks can give you the electrolytes, fluids and sugar-filled carbs you need to make it through a long-distance endurance race. Linsey also suggests energy gels, as they can also provide a similar surge and settle your mental fatigue.

4. Plan your race-day breakfast ahead of time: If you’re heading out for an hour or more, you need some fuel at least 30 minutes before you run—this means skipping breakfast isn’t an option. Put thought into what you’re eating and avoid fat, fiber, or anything else that is known to cause stomach discomfort. Make sure you experiment with different types of foods during your training so you don’t surprise yourself on race day. If running longer, eat a combo of protein and carbs, like toast with peanut butter and banana (200 to 300 calories).

 5. Make recovery nutrition a priority: It’s important to get calories in within 30 minutes of finishing an endurance activity, when your muscles replace their power supply fastest. Linsey suggests the right combination of carbs (75 to 80 percent) and protein (20 to 25 percent). Chocolate milk is a great recovery drink because it has a quintessential ratio of carbs to protein and it’s easy to drink. Four or five hours after a race, Linsey suggests eating a well-balanced meal, as well as a celebratory treat.

More on Linsey Corbin

Linsey, who claims the fastest Ironman time recorded on U.S. soil and holds five triathlon course records, believes that a proper diet is an essential part of any training program and can have a major influence on your results. She is currently working with Kamut International, who produce an organic, non-GMO, ancient wheat variety known as KAMUT® brand khorasan wheat, to talk about nutrition for endurance training.

Sun news editor runs Milan Marathon

- April 6th, 2014

Edmonton Sun news editor and avid runner Gary Poignant is vacationing in Italy. Today, he completed the Milan Marathon. I asked him to share a few words and photos for readers of this blog. Here’s what he sent me via email.

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Poignant enjoys a post-race refreshment.

I chuckled while making my way through the Milan Marathon when signs kept popping up from apparent marathon fans reading “No Expo.”

I said to myself: Not that Expo?

Yes, the World’s Fair, once touted for Edmonton early last decade, is the next big thing in the Italian fashion and business hub.

Duomo

Duomo di Milano

But April 6 was marathon Sunday and what a spectacular day it was for the 14th running of the 26.1-mile race through this city. Yours  truly joined about 13,000 marathoners and relay runners (four runners per team for the 42.2-km race) that began at a massive convention complex on the north side of the city and went past numerous impressive sights, including the Duomo di Milano (the world’s third-largest church) before finishing at the Castello Sforzesco, a 400-year-old castle in the heart of Milan.

Like any marathon, there were many challenges for this writer, including witnessing two injured/ill runners carted off by ambulance during the final 5 km of my race. Witnessing  that slowed me down along with cobblestone streets and temps approaching 23 C. But, it was still a very rewarding, satisfying day.

NOTE: Most bizarre promise from marathon organizers — Sunday will be a car-free day. There were thousands of cars at most course intersections throughout the run and most of those behind the wheel were honking their horns at the runners.

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Poignant picks up a souvenir T-shirt.

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A glimpse of the 2014 Milan Marathon.

WH Media Transformation Challenge Q&A

- March 13th, 2014

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Nine days to go until the final weigh-in for the 2014 World Health Media Transformation Challenge. Gulp!

I’ll be posting some workout pics later.

Until then, I just want to share my answers to the pre-challenge questionnaire that World Health gave to all of the competitors back on Feb. 7.

1. Why did you decide to take part in this challenge?

I figured this was the kick in the butt I needed to get my fitness regimen back on track.

2. Do you already work out on a regular basis or will this be a complete shock to your system?

It’s complicated. Suffice to say, I’ve had an on-again, off-again relationship with weights for more than 20 years.

3. What is your personal fitness goal?

To be a healthy Daddy and positive role model for my children.

4. What do you think will be the most challenging part for you?

Nutrition. Hey, what can I say? I’m half-Italian and I love to eat. Mangia! Mangia!

5. Be honest … what’s your food guilty pleasure?

Cheeseburgers, pizza, pasta, chocolate, ice cream … to name a few.

6. Who do you consider your biggest competition and why?

Myself. It’s really all up to me. If I can set my mind to working out on the days I’m not with my trainer and also sticking to the meal plan that my nutrition coach has laid out, then all will be good.

7. Do you have a personal fitness mantra that you try to follow?

Enjoy the journey.

8. Which charity will you be donating to if you win?

Stollery Children’s Hospital Foundation

Jillian Michaels coming to Canada

- February 28th, 2014
Jillian Michaels

Jillian Michaels

Jillian Michaels is going to be making some lucky Canadians sweat next week.

The tough-love trainer of Biggest Loser reality TV fame will be in Alberta, Ontario and Nova Scotia from Monday to Wednesday.

Here’s the press release with all the details …

Poll: Who’s going to win the Challenge?

- February 18th, 2014

It’s Week 2 of the 2014 World Health Media Transformation Challenge.

I’ve posted the criteria of this six-week media competition. And I’ve posted photos of the challengers.

That leaves two burning questions: who are you rooting for and who do you think will win?

Please vote below (challengers are listed alphabetically).

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