Tuesday, December 30, 2008

2009 Motivation Mecca

Training stalled? Check out this holiday message from Saris/CycleOps to keep you motivated all winter long:

1. "'Suffer in training to make your competition suffer in races.'

2. 'Chop wood, carry water. Hang the pretense - nothing replaces hard work.' -Sean

3. 'No day but today.' -CrimProf

These are the words that cyclsists throughout the world are repeating as they pull on their riding gear, to push them through another workout, or to drive them through their next interval.

Let their words motivate you by signing up to receive these messages straight to your cell phone or email. When the distractions of the holiday season and the cold, dark temperatures of the winter threaten to derail your workout, a simple word of encouragement may be all you need to stay on track."

Ready to get moving again? Click here to sign up!

Also, be sure to enter to win a CycleOps Pro Series trainer just by sharing your favorite motivational mantra. Click here to learn more now!

Friday, December 12, 2008

Cooking with JP!

by: JP Severin

As our bodies recoil from the wanton gluttony that is Thanksgiving, triathletes often fall into a depressed funk about the thought of having piled on junk calories, and a few extra pounds. And what takes the brunt of the frustration? Dessert. This poor caboose to the meal gets none of the glory like its turkey brethren and takes all of the abuse. I am sick of people skipping dessert. However, it seems that the current dessert motto is, “DOUBLE THE SUGAR, DOUBLE THE FAT!” It doesn’t have to be that way. With that being said, check out this healthy pumpkin pie. Stow this recipe away for next Thanksgiving or try it out now. I have been eating a pumpkin pie a week after creating this hybrid recipe, and my skin is turning orange.

This recipe takes a little over an hour from start to finish.

Crust (don’t be shy, homemade crust is much easier than people think):

3 tbsp butter
2 tbsp cool whip
5 graham crackers
1.5 cups honey nut cheerios
1 tbsp cinnamon
1 tbsp vanilla

Smash the graham crackers and cheerios into tiny bits. Imagine that the cheerios have just insulted your mother. Now, melt the butter and the cool whip together and dump the cinnamon and vanilla in for good measure. Pour the butter and cool whip slowly over the grahams and cheerios, stirring while you pour to distribute evenly. Plop it into a glass pie dish and press the crust mixture evenly around the dish. I use a bowl to mash the crust into place and it works well… Bake for 10 minutes on 350 (preheated)


2 cups pumpkin
3 tbsp sugar
1 tbsp honey
1 tbsp vanilla
2 tsp cinnamon
1 tsp ginger
½ tsp clove
2 eggs
1 2/3 cup milk (skim)
6 tbsp cool whip

Blend all of that stuff together and pop it into your crust. Bake on 350 for 45 minutes. You know it is done when you stick a fork in and it comes out clean.

This seems simple and it is. The brilliance of this recipe is that it cuts over 180 calories per piece from the traditional pumpkin pie and still tastes the exact same. Don’t believe me? More pie for me. But seriously try it… you’ll be shocked!

Friday, December 5, 2008

The Collegiate - Issue No. 3

By: JP Severin

As the sun sets on Michigan State University, the majority of the students flock to campus. Lines at the bars swell with coeds, and houses are soon packed to capacity as they hope to reach the keg for a few fleeting moments. However on this, and on every Friday, the MSU triathlon team is not among the majority of party goers. Instead of sloshing it up, sweat drips from our bodies as we engage in our weekly ritual known as Black Friday. This ritual, which is similar to the post-Thanksgiving shopping fiesta in name only, is infamous because pain is the goal of the encompassing workouts.

You see, at the beginning of this year I realized I had made so SO many mistakes in triathlon. I had overtrained to the point that it set me back an entire year, and in fact, had spent several years of fruitless yards in the pool cementing bad habits. I'd also made a practice of running inefficiently, and had made the blunder of abandoning speed in the base phase of training. Fortunately, I did at least learn quite a bit from those mistakes, and as a result wanted to pass this knowledge on to the other members of my club so they didn’t have to toil for years before doing things the right way as well. Just taking people aside at practices wasn’t enough though; I needed to lead in order to truly help. Thus brings us to the birth of Black Friday.

In a nutshell, Black Friday consists of a strength-based running program with time trials along the way to test progress. With it, I introduce the team to scientific training with a clear objective, and to walking through the reason behind everything we do. Every workout is hard and the team gets stronger not just physically and mentally, but as a unit.

The first Friday left me and some Ironman vets on the team feeling like we had in fact just completed one! Afterwards, several team members said we needed to tone it down to charcoal Friday, or perhaps grey Friday; but even so, the Spartans have still returned to the challenge time and time again. In fact, since our inaugural pain fest, the turnout has been better than any other regularly scheduled "normal" practice during the week, with numbers to the tune of twenty-five plus coming out for the suffering!

Why? Well, it all comes down to results. We start by setting a baseline goal with a time trial run on specific course that goes through the heart of campus. After three weeks of strength, form, and hill work, we time trial again on the same course. PRs are the goal. After the most recent Black Friday practice, the team smashed the course with everyone going at least twenty seconds faster than the previous time trial, and that deserves some recognition, of course. The prize for the most recent winning PR was a belt with a pizza box buckle that was painted with "M$U" and the slogan of Black Friday: “Pain is My Friend”. A one-minute and seven second PR claimed the pain belt until the next TT, so here's to a well-earned shout out Alex Douglas, way to shred that 5K!

That said, for my tri team, Friday night is no party. It's rather laying the foundation for a successful year for MSU triathlon. It is laying the foundation for the young members to train the right way and learn from my mistakes. Watch out for the Spartans ladies and gentlemen, Black Friday will ensure that we are strong for years after I am gone!

Quick October Race Highlights:

*MSU traveled to Purdue to race the Purdue tri club’s annual BoilerMan Triathlon -
Result: The team won for the 5th straight year! Individually, Lindsey Polinko placed 2nd overall in the Women’s race and I placed 2nd overall in the Men’s race.

*MSU hosted our first ever triathlon-
Result: The women won with a 1st and 2nd overall for women (Jackie Brosius and Allysa Thompson), and the men took 7th-9th (Todd Kennedy, Kyle Johnson, and Paul Grieve) in a great showing.

Thanks to the Purdue triathlon team for housing us for their race, hopefully we repaid the favor with housing for our race. It was great to get to meet everyone!