3 Ways to Train, Top Lessons Learned
May 25, 2011 by Alison · Leave a Comment
Training Lessons from the pros! Alison Hooper shares with us her 3 lessons in training as a young athlete. Juggling, pro athleticism as a youth, school and making time for friends can be hard, but like all dedicated athletes, she has found a way to stay at the top of her game!
Alison Hooper- 3 Ways to Train, Top Lessons Learned
The way I see it there are 3 ways to train.
#1 – train consistently and go hard as much as you can without dying
#2 – train hard but not consistently
#3 – don’t train hard or consistently
Over the past 3 years I have trained in all three categories.
My first year was #2 for sure…with my body getting used to the sport of triathlon and my family adjusting to the different schedule from my competitive swimming background I can say I trained hard but not totally consistently.
Last year was an out of my control #3. With injury after injury and races and sickness I was unable to push myself to the max without experiencing something that made my training inconsistent.
Happily enough I am proud to rank myself currently at #1 
. This training camp in Arizona this past two weeks has definitely been a stepping stone in the consistent direction for this upcoming race season. I don’t know if it is because I am away on a training camp without a lot of distractions, or perhaps the climate is more agreeable and my body adapts better, or because I have finished classes FINALLY…. or or or….I could probably go on forever.
All I am certain of is, that I am making the right training decisions and am happy that progression is taking place in all three sports. Sometimes it’s the small things that can make you get to that next level… maybe the small thing I should cut out of my schedule is school, just kidding! Education is first and foremost, perhaps schools should integrate with triathlon clubs! That’s a thought!
Consistency is here to stay!
A Great Recipe by one of our Gluten-Free Athletes
March 29, 2011 by Alison · Leave a Comment
By Alison Hooper, Canadian Junior Elite Triathlete
Gluten is a protein composite that appears in foods processed mainly from wheat and related foods including barley and rye.
Last summer my younger sister was experiencing a lot of random anxiousness and she often felt sick to her stomach. Her doctor recommended cutting gluten out of her diet (after trying a lot of other things). And interestingly enough was she got better! Back then I was living at home, which meant that my mom was doing the majority of the cooking. There was no way I was going to cook a separate meal if there was hot food made so I adapted to a gluten free diet, as did our whole family. After moving out I re-introduced gluten into my diet and it really didn’t sit well with me so I’ve been eating gluten free every since. Which is one of the main reasons I started eating Elevate Me in the first place!
At the beginning avoiding gluten free foods was hard but now I’m totally used to it. There are a lot of gluten free products and bakery’s that make some pretty yummy treats. Bread without gluten will never taste the same but here is a pancake recipe that is totally flourless and I think I like them better than normal pancakes! Here it is:
Gluten Free Banana Pancakes
1 banana mashed
1 egg
1 tsp vanilla
1 tbs nut butter (I use hazelnut or almond)
-Add everything together and cook like a normal pancake. I usually grease the pan with coconut oil.
I find this recipe is perfect for one serving… topped with yogurt and berries!
Other additions:
-Shredded coconut
-Peanut butter and mini dark chocolate chips
-Any other type of nutbutter
-Applesauce
Whatever your fancy, a gluten-free day, is a great way to start the day!
Alison Hooper – Canadian Junior Elite Triathlete
January 18, 2011 by Alison · Leave a Comment
KICK-START 2011 WITH SOME ADJUSTED LIFESTYLE CHANGES FROM ONE OF OUR ATHLETE AMBASSADORS!
I have never really been one for new years “resolutions”, simply because they are really hard to maintain for a long period of time. I like to call them adjusted lifestyle changes because that way I set little goals and changes that I will actually stick to!
The things that are on my list for the 2011 season:
- Time management between school and training (and life??). I have planned to just spend 5min at the beginning of the week to figure out when I am going to study in between my 14+ weekly workouts.
- Vitamins….taking them….on a regular basis! Vitamin D and Calcium/Magnesium for strong bones and a multi-vitamin for immunity and also iron to keep me energized
- Recovery…so more sleep, more stretching and more treatments (physio, massage and acupuncture). I had a rough battle with injuries for a lot of the 2010 season and I am doing my best to avoid them now. Another huge part of avoiding injury for whatever sport or activities you do is listening to your body. Am I really tired today? Is anything hurting? Should I being doing this much volume? Focusing on yourself and your body’s needs are the most important despite what training partners are doing or what coaches are telling you to do.
- Be Happy. I am reminding myself that I lead a great life; I live in a great country surrounded by great people and have access to everything I need. Smile!
2010 HIGHLIGHTS
This past year of racing was very exciting. I traveled to Mexico twice for international races and going to places like that is always a challenge because of the heat and the access of clean food.
I recall finishing a whole box of ELEVATE ME! in one week the first time I was away. Traveling to different countries it is always a mystery of what will be there, what won’t, if the race will be organized and what facilities will be accessible. I also went across to Eastern Canada for two races that were really great. I love racing within the country and getting to know the Canadian competition. This past summer I was lucky enough to be chosen for a racing camp that involved going to Europe for three weeks and racing every weekend. I had never been to Europe before and was super excited, but also nervous.
We stayed in a tiny town in France and would travel to different parts of Switzerland for racing. It was a great opportunity for travel and race experience. I was so out of my element and had no idea who I was racing! I finished off the season in Budapest, Hungary for the Junior World Championships. The course and the race were a little bit chaotic but provided yet another great experience.
In September I flew home from Hungary and started my first semester at University of Victoria and so far things are going great.
“We wish you all the best Alison and look forward to your updates on your next competition.” – The ELEVATE ME! Team
The Grand Canyon Experience: Rim 2 Rim 2 Rim
June 3, 2010 by Alison · Leave a Comment
The title is just what it implies, running or hiking in the mighty Grand Canyon is an experience, one not to be missed. Most ultra runner’s call it the R2R2R, meaning, you run from Either Rim (north or south) over to the opposite rim (direction depending on where you start) and back again. The total distance of the journey itself: 50 miles.
I have read blogs and seen pictures of friends partaking in this grand adventure. This run quickly became a ‘must do’ and I thought, what better year to run it than the year I train for Western States 100. Peter (my running partner) and I flew into Vegas from Bellingham, rented a car, and drove to the South Rim of the Grand Canyon, Elevate Me nutrition bars in tow!
There are 3 key ways in which this run perfectly prepares a runner for a 100 miler that takes place in California in late June, (1) Heat (2) Elevation change (3) Time on feet (distance/time)..
Western States 100 is going to be hot; there is no doubt about it. Some years are hotter than others but it is routinely at or around 100 degrees Fahrenheit. Although the temperature in the Grand Canyon reached only 90 degrees Fahrenheit, this was way hotter than any temps I have experienced in Vancouver thus far. As well, I will not likely experience temps this hot before the race. Although I was not in the heat long enough to acclimatize, I have an idea of what to expect come race day, which plays a huge part for me mentally.
Western States has over 40,000 feet of elevation change, which is A LOT. Come race day, if you are not prepared, the constant climbing and descending will not only burn out your quads, it will send your hamstrings screaming towards the sidelines. However, there are no sidelines in ultra running, there are only DNF’s (did not finish). I need to prepare my body to handle the leg pounding from the long descents and the fatigue from the punishing hill climbs. The Grand Canyon, in all its glory, offers both, twice! We began by getting on the 5am shuttle bus which had us running by 5:30am. We started at the South Kaibab Trail and immediately descended 7 miles down towards the Canyon. The terrain in the Canyon was amazing and the flowers were stunning. The rock, and all its layers, is unlike anything I have ever seen. The layers tell a brief story of time and evolution. I loved how the trail traversed along the Bright Angel Creek, which offered up a nice breeze as we ran along it. We quickly started up the climb to the top of the North Rim. It took us a couple hours to reach the top but the mighty view was worth it. We filled our packs with water and carried on back down the hill.
We stopped to talk to a few people along the way and once they found out what we were doing, they told us we were “crazy”. I can’t even begin to count the amount of times we were told that. People take 3-5 days to do what we were doing. There is something satisfying about completing the journey in one day but on the flip side, it would be nice to just linger in the scenery, take it all in, and not just have it be a flash memory.
The heat had risen on the way back and because of that; taking in fuel became that much more challenging. The heat turns your stomach off and you have to push through or else you will not have the necessary amount of energy to continue on at the pace we were going. I was drinking a lot of water; I worried about taking in too much. Of course, I could tell by the salt crystals on my face and the minor swelling in my fingers that I should be taking in more. And I do.
Just before we started up the last big climb of the day, up Bright Angel Trail, we stopped at a little place called Phantom Ranch. They had a mini cafeteria type restaurant which served up the best Lemonade. We were 8 hours into our journey and nothing has ever tasted so good. The final climb seemed to go on forever. We were lucky in that it was pretty much entirely in the shade. As I looked up towards the top of the South Rim, an overwhelming feeling came over me, wondering how I was ever going to make it all the way to the top. We kept plugging away, and eventually we started to get closer and closer. There were many water stops along the way which broke up the trail nicely. We still had a lot of pep in our step because we were still passing people going up the climb.
Alas, we could see the top. I told Peter to slow down, as I wanted to savour this moment. I wanted to bask in the scenery as I knew it would be a while until I came back. The total journey took 11 hours. It was eleven of the most beautiful, wondrous, exhausting, and mentally challenging hours. The longest I have ever been out on my feet is 9 ½ hours, so this took the cake. We reached the car and I grabbed out my Elevate Me Organic Protein Bar. I asked myself if I would ever be back and the answer, without hesitation, DEFINETLY!
A lot of people questioned why we would go all the way to the Grand Canyon, simply to run. But, that is what I do, I run. Why not run in one of the most beautiful places in North America?
Now I ask you, please share what adventures you have been on lately? One’s that took your breathe away?
Nicola Gildersleeve
Athlete/ Ambassador
Travel Travel
April 14, 2010 by Alison · Leave a Comment
I am currently on my way to Monterrey Mexico for my first race of the season. Leading up to a race nutrition is extremely important and it is an even bigger deal because I am way in a country that does not have my “routine” dietary foods. Also, the water and some foods are unreliable and getting sick before the race is not an option.
I have learned with my travel experience that you need to bring some necessary foods with you to guarantee proper health and energy. I have brought more food on this trip than I did when I travelled to Australia or even across Canada because it’s a real unknown of what I can or can’t get down in Mexico. In my “lunch bag” is:
-almond butter (most likely will not find that down there)
-my favorite trail mix (vitality mix with lots of dried fruit)
-Nature’s Path Flax oatmeal (pre-race meal)
-dark chocolate
-dark chocolate covered espresso beans
-a million elevate me bars (perfect meal, snack or dessert!)
-Gatorade
Even if you’re not traveling to go to a competition nobody wants to get sick and there is a fine line of enjoying the countries culture and foods but also staying healthy and happy.
Now that I have a great food with me to race hard and well it’s about getting excited and in the right mind set. It has been awhile since my last race (September- worlds) so I really have to get in the “zone” again. However at the same time I need to stay relaxed and under control. My trick to all this is keeping it light-hearted and chill until race day. The things I do to keep me relaxed are:
-read a really girly magazine that involves no brain power
-spend time on my computer
-hang out with teammates that do not stress me out (usually the boys because I don’t race against them)
Come race day I get a little more intense/focused because I need to get myself pumped up! However, even on race day it is important to remember that what I am doing is for fun and my life won’t be over if things do not go according to plan.
New favourite thing…
March 22, 2010 by Alison · Leave a Comment
Every time I travel and go on training camps where I have to prepare all my own meals I always pick up new tips and discover new things. I was recently down in very sunny Tucson Arizona for a three week, intense training camp. The things that elite athletes always need to watch out for during these crazy training blocks is enough healthy nutrition to keep them fuelled up to recovery properly and get ready for the next workout. Well this training camp I discovered coconut oil! Yes you may think that it’s high in fat and wouldn’t strike you as “healthy” but it actually has many health benefits and tastes amazing. I am not really a person who uses a lot of butter, margarine or even olive oil but I think coconut oil is worth adding to stir-fry’s and eggs simply because of the great taste. I don’t use a lot and the flavour really adds to my meals, enough I would suggest buying some at an organic food store. I also used it for my skin because I got so dry when I was training in the desert.
Long, Hard fight.
As training becomes more intense leading into race season I am on a constant battle with my body to stay healthy and injury free. I have tried many things to avoid a reoccurring injury and the secret is massage, stretching, physiotherapy and rest… all the time. Love your body and treat it with respect is the basic motto I stick by. Even if you are not an elite athlete, your body can get over-tired and you can get injured. Doing that extra ten minutes of running or those extra two push ups might not be worth it, believe me, I would know. I felt a little pain in my hip and kept running, and running and running and then had to take 6 week s off. Had I stopped when I first felt pain maybe would’ve only had to take a week off and I have learned from that mistake.
I have been told my famous coaching from across the country that recovery is just as important as training hard. No normal person can be on and training hard all the time, it is impossible! Good sleep, nutrition (elevate me bars!) and proper recovery for your body (stretching) is key.
First race is in a month in Mexico…I’m sticking by my coconut oil, elevate me bars and recovery regimens!
Alison Hooper, Athlete Ambassador
Resolutions… Really?
January 12, 2010 by Alison · Leave a Comment
So this time of year many people are trying to follow new “fads” to quickly reach their new-year resolutions. I find with resolutions you have to be very careful because many people do crazy diets or workout regimens that are so out of the ordinary. If your new workout plan is so far from your regular schedule it makes in close to impossible to stick with it because life will get in the way!
What works best for me is changing the little things in my daily routine to reach my ultimate goal. If you want to lose weight try not to have ice cream in your freezer all the time or make sure that you eat small portions every two hours- none of this crazy dieting! This year I really want to become more flexible. It will help me with racing and training and be another defence against injuries! What I have planned is to go to workouts 10 minutes early 3 times a week to get in a little extra stretching. I am also looking into another yoga class that is scheduled on my day off so no conflicts will happen. The more conflicts this resolution causes within your life means the harder it will be to accomplish.
Baby steps in changing over time will work better than huge change all at once. Plus your body or lifestyle won’t have to go on a roller-coaster ride some resolutions can send you on!
So one thing I love doing is having smoothies after my workouts. My favourite is banana, 1/3cup milk, chocolate protein powder (I use Genisoy) and 1 and 1/2 tablespoons almond butter. Or if you’re not a chocolate person- vanilla powder and then instead of almond butter add different types of berries and orange juice. This seems to gets me through the morning and provides me with the protein and fruit I need for my routine.
I have also come across these new microwave egg cookers- you can find them as freebies at most Running Rooms. It is really simple and takes about a minute to cook an egg! Tastes great and is perfect for a good addition of protein to your breakfast even if your in a hurry like myself.
Here is a link about the egg cookers-
http://blog.getcracking.ca/microwave-egg-cookers-cooking-tips-and-recipes
To sum up this post: SIMPLE=ACHIEVE.
Thanks,
Alison Hooper – Canadian Junior Elite Triathlete
Happy Holidays~!
December 11, 2009 by Alison · Leave a Comment
So trying to keep this month’s blog in the theme of Christmas I want to share a couple of my secrets to avoiding those extra unneeded snackies and maybe…possibly sneaking in a little exercise? Because I am based in a year-round training center we don’t technically get any time off. However, we do have a whole week this year of on-your-own training which is sometimes hard to fit in, especially around a holiday like Christmas. Not including the chilly weather, relatives and friends would probably take priority over going to the gym for a workout. What I do:
-Plan ahead and schedule what workout I am going to do and when I am going to do it the day before so it is set in stone
-Try and incorporate a workout around something else that needs to be done (going to get a Christmas tree? Walk to the store)
*-But what works the best is getting up a little earlier and squeeze my workout in before all the planned daily fun starts. (Last year I did a swim and a run before half my family had got out of their pyjamas)
-Finally, try and get the whole family involved. My family, ever since I can remember goes for a long walk early afternoon and finishes right before Christmas dinner duties call.
Now about those snacks….there are going to be everywhere of all varieties so prepare yourself! The one thing that gets everyone are the little dishes or bowls of mixed nuts, crackers or sweets. Since you’re not putting them on to your plate it’s hard to pay attention to how much you’re eating. Also, liquid Calories…Alcohol and many seasonal drinks taste good but are loaded with sugar and sometimes fat! What I do:
-Take 1 portion only and then ignore that dish (its hard but I’ve trained myself)
-Limit myself to one drink every night and depending how much I plan on eating, 2 drinks on Christmas
-Water, Water, and Water…besides that fact that your body needs and craves it to run properly…drinking water before a meal or appy’s will fill the spaces that maybe unnecessary cheeses or chocolates could.
Holidays are hard and there is a fine line between enjoying yourself, letting loose and over indulging.
Here is a great Oatmeal Pancake Recipe that I love- fat free and full of protein they last me forever!
6 egg whites
1 cup oats
1 cup cottage cheese
2 tsp sugar (I use brown sugar splenda)
1 tsp vanilla
And some cinnamon
You can add whatever else desired- I usually put some raisins. And make sure you use a good non-stick pan!
Merry Christmas
Alison Hooper
Canadian Junior Elite Triathlete
November 13, 2009 by Alison · Leave a Comment
Hi, this is Alison and I am a Canadian Junior Elite Triathlete. I’ve been training for many years and often find good quality snacks hard to come by. When I was first introduced to Elevate Me back in early last year through one of my dad’s business partners I was excited and relieved because I finally found a bar that used whole foods and actually tasted good!
So what do I do? I swim, I bike and I run. However I also go to school, do yoga, lift weights, follow a proper nutritional diet and somehow manage to fit in time for fun and friends. Not saying that training isn’t fun, it is very fun and fun is partially what motivates me to train over 24 hours a week. This is just a quick summary of my life and it may sound crazy but with the right planning and drive anything is possible. How do I know this? Well because in one short year of training for the sport of triathlon I’ve gone from being a total Rookie to Junior National Champion to Canada Games Champion to 6th at Junior World Championships. A lot of hard and painful work was required but just putting in the hours doesn’t cut it. Believing in yourself and in what you’re trying to accomplish is key to any success. I have to admit I never believed I could even qualify for World Championships let alone place top 6. However, I did believe in myself, hard training and busy lifestyle regimen …and look what happened.
Starting the sport of Junior Triathlon racing at a later age than most (16, now 17) I had to motivate myself not to get discouraged by the fact that younger more experience athletes were ahead of me in many areas. I focused on my individual goals, such as learning how to properly corner while cycling. The simplest of things were what I struggled with the most. I just wanted to be out working hard on my bike with my teammates. But along with motivation you really need a lot of patience, which to tell you the truth I lack! My coach pushed me at my own pace and eventually I was out working hard on my bike with the other girls and I was even keeping up with them. The rest is history.
So I guess if I could sum up this post I would say the motivation of just doing my best is what pushed me through countless obstacles on my way to success.
My next race is in Mexico to qualify for Junior Olympics in Singapore, however this race isn’t until April and I am kind of in off season at the moment. I’m in the middle of working on my goals of reaching ultimately reaching the podium in the 2010 Junior Worlds in Hungary. I look forward to keeping you all up to date on my goals, and training and stories from the road. Training is something I’ve come to love and hope you too find the sport that drives your passion.
Until next time,
Alison Hooper
Junior Elite Triathlete
alisonhooper@blogspot.com
-
Recent Posts
-
Categories
-
Archives
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- March 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
- December 2009
- November 2009
- October 2009
- September 2009
- August 2009
- June 2009
- May 2009
-
Links
Brave Media Internet Marketing Vancouver