Tag Archives: workout nutrition

Rest Day 6/28: Updating Your Erg and What’s up w/ Coconuts?

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Rest Day 6/28:

Update your Erg to use Undefined Rest during a Rowing WOD!

Checkout the video below for how to update the firmware on your Performance Monitor.  First you’ll need to download the Concept2 Utility software from concept2.com.  After that follow the steps in the video and you’ll be good to go.  While your monitor is updating you can also do some maintenance on the erg by cleaning the rail, cleaning the wheels on the seat, and oiling the chain.

Once you’ve updated the monitor you’ll be able to do workouts like yesterday’s Rowing Wod without the need of an extra clock.

What’s up with Coconuts?

Below is an excerpt from Renegade Dietician Alex Black on coconuts…

Once shunned due to its high saturated fat content, coconut has been regaining favor recently. There was a New York Times article on coconut oil last year, and it has been embraced by vegans and followers of the Paleolithic (caveman) diet alike. According to the Coconut Research Center, coconut fruit and its variety of products can heal or prevent a slew of medical conditions. So can coconut really be this awesome super food or is it all hype?  … Read More at Wicked Good Nutrition …

Rest Day 6/21: It’s Hot! Drink Up! Don’t Cramp Up!

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Rest Day 6/21:

What do you do to avoid cramps?

Check out this post on Muscle Cramps and Hydration from Alex Black, Renegade Dietitian and creator of Wicked Good Nutrition.  Also look for a great recipe for spicy grilled sweet potatoes!

Since most of the United States will be experiencing a heat wave over the next few days (and here in Boston the mercury will be up around 97 degrees) I think it’s a good time to talk about hydration and muscle cramping. Muscle Cramping is a result of a muscle that contracts involuntarily and then stays that way. This is primarily caused by altered neuromuscular function – during exercise muscles in use can be abnormally stimulated, especially when they are already in the shortened position or are fatigued. Among most athletes, the quadriceps, hamstrings, and calves are the most frequently affected muscles. Generally, loss of sodium, dehydration, and imbalances of certain electrolytes have taken the blame for muscle cramping, but some research has shown this may not be the case. In this post I’ll go over some things you can do to help avoid muscle cramps.  …Read More…

Preparation – Daily Challenge 5/21

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Preparation is the key to reaching peak performance.  To be prepared is to consistently have your thoughts, feelings, and bodily responses at the right state at the right time.  The consistency that is required to reach peak performance and compete day in and day out will never happen if practice and competition behaviors are left to chance.  By creating a systematic approach to how we think about, feel, and react to different situations we can reduce the fear of the unknown and the stress associated with it.  The goal of preparation is to create processes that we can employ daily, weekly, seasonally, yearly, in a warm-up, at practice, in a race, and after competition to improve our readiness to perform.

Daily Challenge 5/21:

Prepare for your post workout Nutrition this week!

Develop a plan or process that will remind you and help you have the proper fuel you need to recover and rebuild after your workouts.  Checkout this post on post workout nutrition and make sure you’re prepared.

Share your thoughts on preparing for solid nutrition post workout or throughout the day!