### Elaine: All Things Tri

#### Let's Go to the Midway

posted Feb 23, 2014, 3:07 PM by Elaine Vescio

#### Oh No! A Weight Loss Plateau

posted Feb 18, 2014, 12:30 PM by Elaine Vescio   [ updated Feb 18, 2014, 12:55 PM ]

#### Two Running Drills to Improve Footstrike Mechanics

posted Feb 17, 2014, 7:14 AM by Elaine Vescio   [ updated Feb 17, 2014, 7:20 AM ]

#### Sleep: Measure It and Manage It for Better Triathlon Performance

posted Jan 30, 2014, 2:01 PM by Elaine Vescio

#### Veggies...Just Do It!

posted Jan 22, 2014, 9:40 AM by Elaine Vescio   [ updated Jan 22, 2014, 1:29 PM ]

#### Three Steps to Lessen the Thanksgiving Calorie Damage

posted Nov 27, 2013, 1:22 PM by Elaine Vescio

 According to the Calorie Control Council, the typical American consumes more than 4500 calories during Thanksgiving Day festivities--about 3000 from the dinner alone plus another 1500 nibbling on appetizers and drinks before and after the holiday meal. Add in another 1000 calories to cover breakfast and other pre and post Thanksgiving festivities' consumables, and you are looking at a 5500 calorie day. While I am a big proponent of enjoying the holidays and loosening up one's dedication to training and racing on the holidays, the numbers shouldn't be ignored--a 5500+ calorie day can set back any athlete's weight management efforts. Let's look at the Thanksgiving math for a person who's daily caloric need is about 2000 calories. 5500 calories consumed minus 2000 calories needed equals an excess of 3500 calories which is equal to a gain of one pound in body weight. Yes--One day. Plus one pound. So what's a person to do? A quick Google search will give you a whole bunch of strategies for dealing with the holiday meal. I think anything more than three steps becomes info overload. So here are three steps to lessen the Thanksgiving calorie damage. 1. Portion control. Yup....decrease by 1/4 to 1/2 your portion sizes. I know this can be tough with a heavy handed grandmother doling out the servings, but use your speed and dexterity to take control of that serving spoon and manage your portion sizes. 2. Choose wisely when it comes to the nibbling on appetizers. Pick one or two of the higher calories appetizers to sample, and then go for the lower calorie choices like the selections on the veggie or fruit platters. 3. Burn some calories. Squeeze in a workout that morning or convince a few relatives to join you for a post feast walk or hike. Thanksgiving is just one day, but there is no reason you need to let one day damage your hard fought weight management efforts. Here's to a happy, no regrets Thanksgiving.

#### It's Ok to Feel Hungry

posted Nov 19, 2013, 8:55 AM by Elaine Vescio

#### Tarzan, A Swim Drill that Trains Two Fundamentals

posted Nov 15, 2013, 8:15 AM by Elaine Vescio   [ updated Nov 15, 2013, 8:24 AM ]

#### Q&A with New Ironman Laura Backus

posted Nov 13, 2013, 8:16 AM by Elaine Vescio   [ updated Nov 14, 2013, 6:31 AM ]