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Energy bars 4 of the best reviewed tested and rated

220 triathlon 3 weeks 3 days ago
Energy bars are a great aspect of a triathletes fuelling strategy James Witts tests 4 of the best

Mediterranean diet found to improve endurance performance

Triathlon Magazine Canada 3 weeks 3 days ago

In a new study coming out of Saint Louis University (SLU) in Missouri, researchers concluded that eating a Mediterranean diet can improve endurance performance after just four days.

Mediterranean food

Sound crazy? Well, it may not be. A Mediterranean diet includes a healthy dose of fruits and vegetables, nuts, olive oil and whole grains. It tends to avoid red and processed meats, dairy, trans and saturated fats, as well as refined sugars. Published in the Journal of the American College of Nutrition, researchers found that participants ran a 5K six per cent faster after eating a Mediterranean diet than after eating a Western diet.

Related: 5 workouts to help you run a faster 5K

The study included a total of 11 participants – seven women and four men. Each participant ran a 5K time trial on a treadmill on two occasions – once after four days on a Mediterranean diet and on another occasion after four days on a Western diet, with a period of two weeks separating the two tests.

The research team led by Edward Weiss, Ph.D., professor of nutrition and dietetics at SLU, hypothesized that the diet’s anti-inflammatory and antioxidant effects, more alkaline pH and dietary nitrates might have lead to improved performance.

Weiss is quoted in Science Daily as saying:

“Many individual nutrients in the Mediterranean diet improve exercise performance immediately or within a few days. Therefore, it makes sense that a whole dietary pattern that includes these nutrients is also quick to improve performance.  However, these benefits were also quickly lost when switching to the Western diet, highlighting the importance of long-term adherence to the Mediterranean diet.”

Related: Canada’s Food Guide gets its first major update since 2007

These findings mirror that of Canada’s updated food guide. The stereotypical Western diet is characterized as having a low intake of fruit and vegetable, and high intakes of fats, dairy, refined sugars and processed foods.

The post Mediterranean diet found to improve endurance performance appeared first on Triathlon Magazine Canada.

RECIPE: Vegan jam-filled cookies

Triathlon Magazine Canada 3 weeks 3 days ago

When you start getting into the heavy build stage of training, it is common to feel hungry all of the time. Instead of choosing an unhealthy treat to reward yourself for the hard work, try one of these healthy cookies from my favourite recipe. These cookies will satisfy any cookie monster while providing a bunch of nutrients from wholesome ingredients.

Related: RECIPE: Power Breakfast Cookie

These cookies could moonlight as a hiking snack or breakfast. They have enough texture to be somewhat filling, and the ingredients add up to a healthy muffin crossed with a bowl of oatmeal. They offer lots of healthy nutrition with whole grains, nuts, and just a hint of sweetness. They do have vegetable oil, but the almond meal and processed nuts keep the amount of oil required to give these cookies great texture to a minimum. I used barley flour in this recipe, but whole wheat or spelt flours are good substitutions. 

Mel’s Rad Cookies – Vegan Jamprint Cookies

The other great thing about these cookies is that you make them in the bowl of a food processor. If you don’t have a food processor, you can grind up the nuts in a blender and then mix everything else in a bowl.

Mel’s Vegan Jamprint Cookies


  • 3 cups barley flour
  • 1 cup oat flour
  • 1 cup almond flour
  • 1 cup walnuts or pecans crushed in a food processor (I like them almost to flour, but you should practice seeing what texture you like)
  • 1 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 cup canola oil
  • 1 cup maple syrup
  • Any jam (no more than a few tablespoons)


  1. Mix all of the above in a bowl (I use my hands, it is easier).
  2. Form into balls. Try a golf ball size to start, and you can decide how big you like these cookies to be. It depends on the ratio of crispy outside to dense delicious inside you like best. Using a teaspoon, press the top of each ball to create a “thumbprint” which will act as a well to collect your jam of choice in.
  3. Fill these top indents with jam. Or don’t.
  4. Bake for 18-20 minutes at 350F until golden brown not black on the bottom.

Melanie McQuaid is a three-time XTERRA and two-time ITU Cross Triathlon World Champion, professional triathlete, and coach at MelRad Multisport

The post RECIPE: Vegan jam-filled cookies appeared first on Triathlon Magazine Canada.

Improve your triathlon swim with these dryland workouts

220 triathlon 3 weeks 3 days ago
Even if you cant get to the pool you can still work on your swim strength Here to help you build crucial swim endurance is Andy Blow

Le wetsuit HUUB Brownlee Agilis

Triathlon Magazine Canada 3 weeks 3 days ago

J’ai eu l’opportunité d’essayer le nouveau wetsuit de Huub pour la première fois cette semaine. J’ai immédiatement été impressionné par ce wetsuit. Puisque la natation est ma force, il est crucial pour moi d’avoir un wetsuit qui n’affecte pas ma technique ou la position de mon corps dans l’eau. Je veux pouvoir nager le plus naturellement possible en oubliant presque je nage avec un wetsuit. Avec la majorité des wetsuits je sens que le mouvement de mes épaules est grandement restreint et je dois adapter ma technique et je ne peux donc pas nager de façon naturelle. Ce n’est pas du tout le cas avec l’Agilis.

Cette souplesse au niveau des épaules est possible grâce à la technologie Arm NeutralTM brevetée de Huub. Le principe derrière cette technologie innovatrice est qu’au lieu de concevoir le wetsuit en plaçant les bras le long du tronc, les bras sont placés perpendiculairement au tronc, tel que lorsque l’on fait notre traction sous l’eau. Donc tout au long de la traction, le néoprène au niveau des épaules n’est jamais très étiré, ce qui permet de bouger nos épaules avec aisance.

Également, le nouveau matériel utilisé exclusivement par Huub (+ 43TM) au niveau des jambes permet 43 % plus de flottaison. Cela permet donc de bien soulever les jambes et même les hanches pour permettre de maintenir une position horizontale sur l’eau et également pour préserver nos jambes pour le vélo et la course à pied.

Comme les autres modèles de wetsuit Huub, le Agilis a la technologie Breakaway Zipper qui permet de dé-zipper le wetsuit seulement en tirant sur la corde vers le haut plutôt que d’avoir à dé-zipper complètement le wetsuit. Ces quelques secondes sauvées ne font peut-être pas la différence sur un Ironman, mais lors d’un triathlon WTS chaque petit détail compte!

Ce wetsuit est le résultat d’une collaboration avec les frères Brownlee et la compagnie Huub. Après deux années de recherche et de développement et de testings, ils sont arrivés à un résultat qui ne déçoit pas!

Antoine Desroches est sponsorisé par HUUB.

The post Le wetsuit HUUB Brownlee Agilis appeared first on Triathlon Magazine Canada.

Lionel Sanders sets a record time up Kitt Peak

Triathlon Magazine Canada 3 weeks 4 days ago

On March 27th, following a hard 4,000-yard swim, Lionel Sanders smashed the record time up Kitt Peak by three minutes. The former record on Strava of 42:12 was held by Keegan Swirbul, a 23-year-old professional cyclist for Floyd’s Pro Cycling. In preparation for Ironman 70.3 Oceanside – less than two weeks away – Sanders rode up Kitt Peak in 39:11, averaging over 410 watts.

Strava “Kitts Peak Climb”

Kitt Peak is just outside up Tucson, Arizona, and is a great location to do long sustained efforts. Averaging six per cent for 15K, Kitt Peak gains over 900m of elevation.

View this post on Instagram

@philgaimon something for your next trip to Tucson…can you at least let it stand for more than a week? Hard effort up Kitts Peak…tough conditions. Took nearly a lifetime-best 40min effort. #nolimits

A post shared by Lionel Sanders (@lsanderstri) on Mar 27, 2019 at 9:10pm PDT

Less than two weeks from Sanders’ 2019 season debut, his effort up Kitt Peak suggests he’s ready to contend with some of the best 70.3 athletes in Oceanside, California. Unfortunately, there will be no Frodo-Sanders showdown at this year’s edition of the race. Jan Frodeno’s name is yet to be seen on the start list. That said, Sanders will have to go against Ben Kanute (USA), Eric Lagerstrom (USA), Tim Reed (AUS) and Sam Appleton (AUS), all world-class talent.

Related: Lionel Sanders hints at 2019 season debut

Lionel Sanders climbs the Tramway in Palm Springs, Cali.

In December (2018), Sanders took another KOM in Palm Springs, California called the Tramway. Two weeks later, Phil Gaimon, a former professional cyclist. lowered the record time by a minute.

Related: Phil Gaimon takes down Lionel Sanders’ KOM in Palm Springs

It remains to be seen if Gaimon comes for Sanders’ time up Kitt Peak.

The post Lionel Sanders sets a record time up Kitt Peak appeared first on Triathlon Magazine Canada.

331 brands to exhibit at The London Bike Show Triathlon Show London

220 triathlon 3 weeks 4 days ago
The UKs largest cycling and triathlon exhibition has today announced that an eyecatching line up of 331 big name and innovative brands will be exhibiting

Roka Maverick Pro Thermal wetsuit review

220 triathlon 3 weeks 4 days ago
Roka enters the thermal wetsuit market with their topend Maverick Pro Thermal but does it deliver in cold temperatures Matt Baird braves some chilly winter waters to find out

Polar Vantage V multisport watch review

220 triathlon 3 weeks 4 days ago
Can Polars new topend multisport watch compete with Garmin James Witts puts it to the test

Ironman trisuits 10 of the best sleeved trisuits reviewed for long distance triathlons

220 triathlon 3 weeks 5 days ago
Comfy but aero sleek but durable Its a tough job being an Ironman trisuit So which picks are best for 703 and full Ironman racing Matt Baird tests 10