By Kathy Braginton

Two years ago, prior to my first half distance triathlon, I began to utilize UCAN as my workout and race day fuel. UCAN is the only energy food powered by SuperStarch®, a patented ingredient that delivers steady energy without sugar or stimulants. UCAN has quickly become my supplement of choice in my drink bottle. I also love to change things up when it comes to my diet, so I went in search of creative ways to utilize UCAN as more than just a drink. After a quick Google search, I found several recipes to try.

My favorite recipe from http://www.generationucan.com is the Chocolate Almond Fudge cookies. After making a few modifications from the original recipe, I have found the taste similar to a Samoa Girl Scout cookie. I have used these cookies for pre, during, or post workout nutrition. They even make a good healthy snack.

Chocolate Almond Fudge Cookies (Kathy’s version)                        

• 2 scoops Chocolate UCAN with Protein
• ½ Cup almond butter
• ½ Cup peanut butter
• ¼ Cup oats
• ½ Cup coconut oil
• ½ Cup unsweetened shredded coconut
• ¼ Cup honey
• A pinch of salt
• 1 Tbsp vanilla extract

Mix it all up. Add more or less of each ingredient, depending on your taste. Roll the mixture into small balls. Put in the freezer and let chill for several hours. Or, put in a baking dish, freeze and cut into small squares. These cookies are best kept in the freezer. Just let them sit at room temperature for a few minutes prior to eating.

In an attempt to utilize these cookies during a workout or a race, I have experimented with different methods of transport. Placing several cookies in a snack size ziploc bag, I put them in the back pocket of my bike jersey. Mid-ride, the cookies turned to mush and I had to squeeze them out of the corner of the ziploc like a goo or gel. While it serviced its purpose, it was a bit messy. However, the next method worked a bit better. I purchased a liquid ice pack that was divided into 1” individual sections and cut the pack down to size to fit in the snack box on my tri bike. I placed the snack size ziploc in the snack box on top of the ice pack. While this did not keep the cookies frozen, it did keep them from turning to mush. This is now my go-to nutrition on the bike during a half distance race.

My second favorite recipe from http://www.generationucan.com is the Mexican Riviera Smoothie. This is a very refreshing smoothie on a hot summer day. The original recipe called for peaches. Not being a very big fan of peaches, I have tried raspberries and cherries. Both of these are tasty substitutes.

Mexican Riviera Smoothie

• 1 scoop Lemonade UCAN
• 1 Cup frozen raspberries or cherries
• ¼ Cup frozen pineapple.
• 4 oz of orange juice

Blend all together in a blender.

This last recipe, recently found on http://www.jessrunsblessed.com, is 4 Ingredient UCAN Brownies. This has quickly turned into my favorite early morning, pre-swim fuel. I use these in place of the UCAN Snack bars. These brownies offer similar nutrition to the snack bars at a cheaper price and the taste is not bad!

4 Ingredient UCAN Brownies

• 2 scoops Chocolate UCAN with Protein
• 2 medium bananas (mashed well)
• ¼ Cup unsweetened cocoa powder
• ½ Cup peanut butter

Preheat oven 350 degrees. Spray large rectangle pan with baking spray. In a large bowl, combine 4 ingredients with a spatula. Use a mixer to mix until well mixed. It will be very thick. Spread into pan and flatten with spatula. Bake for 18-20 minutes. Optional ingredients: unsweetened shredded coconut, oats, or chopped almonds.

Find additional recipes on Facebook at Generation UCAN. Fuel good. Feel Good. UCAN!

The post Yes UCAN Recipes appeared first on Team Athletic Mentors.

By:  Brian Reynolds

Fred Devito once said “If it doesn’t challenge you, it won’t change you”. This has never felt so true until I was running in Florida during the Holidays last year.

My plan was a 90 minute training run. I felt ok the first 15 minutes but as my body heated up more and more things gradually got tougher. I was starting to feel the effects of the 80 degree weather. However, I did not want to swallow my pride by slowing down so instead I just tried to tough it out and run the same pace just like I would back in Michigan.

When I was 30 mins into the run I realized that the pace I was running was not going to be sustainable unless I wanted to run at a heart rate of 180 bpm which is a 5K effort for me. So I backed off my pace so I could finish the run.

At the 45 minute mark I had to stop for a water break and recollect myself. I rarely stop for a drink break however, today was an exception. When I started running again I told myself to not worry about pace and just focus on keeping my heart rate at an aerobic threshold. Switching my focus from pace to heart rate gave me something tangible to target.

Unfortunately the run did not get any easier. After taking another water break at the hour mark I was able to finish the run. I still recall my legs and body feeling like dead weight after that run even though I was running a really easy pace. I was use to the 30 degree weather that I left in Michigan, the sun and heat sucked the energy right out of me.  

There were a lot of good lessons that I took away from this tough run. I had to accept the fact that I was not going to run at my usual pace due to the conditions. This run was a workout for my mental game because I had to change my expectations during the run and focus on perceived exertion and heart rate which I normal don’t pay attention to during training. This kind of workout is great preparation for a race with non-ideal weather conditions.

I now look at these tough training days as a opportunity to become a stronger competitor. Imagine never dealing with adversity in training and then you go into your next race having to face terrible weather conditions, a tough course, etc. By not having rough workouts you could be missing out on valuable experiences and lessons that could make you a better athlete.

As they say you will learn more from a bad workout than you will from a good workout. The key is to learn and apply those lessons in your training. My lessons that day were to practice patience and run to effort rather than pace.

The post Lessons from a Rough Workout appeared first on Team Athletic Mentors.

By:  JoAnn Cranson

What does drinking beer, cycling and environmental stewardship have in common?  Greenware!

Greenware not only sponsors cycling events, they also provide cyclists with a refreshing cup of beer served in their eco-friendly and brag worthy renewable cups.

Greenware is a line of disposable cups, lids, portion containers and on-the-go boxes made from 100% renewable plants.  Greenware is passionate about promoting active, healthy lifestyles.  They do this by partnering with Athletic Mentors to sponsor Team Athletic Mentors and its youth development programs as well as sponsoring multi-sport events including the Barry-Roubaix gravel road race, Michigan Titanium and other community outreach events.

Greenware’s forward thinking and passion to preserve the earth’s resources has not only created a great line of disposable and renewable products but it enables us to enjoy a cold one with friends after a hard race. Thank you to Greenware and co-owner, John Kittredge for supporting the events and lifestyle we all enjoy!

Greenware containers are crafted in the USA supporting local farmers and manufacturing.  Greenware is a registered trademark of Fabri-Kal, a Kalamazoo packaging company.   If you want to learn more about these products, check out Fabri-Kal’s website http://www.fabri-kal.com/brands/greenware

The post Three Cheers for Greenware Sponsorship appeared first on Team Athletic Mentors.

By Amy Kimber

This year marks the 30th Anniversary of the Yankee Springs Time Trial on Saturday, April 27th. This is the longest running mountain bike race in the state of Michigan, beating Iceman by about 7 months.

This is an awesome event for all ages! Whatever your ability, we have something for you, and it’s free for our young racers to compete!  Make it a family event!

Athletic Mentors is proud to be running the Kids Race and Team Members will be there to support and motivate the young riders.   This event has been known to attract around 80-100 kids ages 2-12 years old (we will let older kids race too).   These races are  free, but make sure to sign up the day of the race.

Strider racers will have their own grass loop, it includes a small uphill and some big pine trees to navigate around.  There is plenty of viewing for family and friends.

Our youngest pedalers will have a challenging loop with a combination of single track and a grassy field, it’s about a ½ mile in length. The older kids will choose between one or two laps on the famous 2 mile Yankee loop known to the locals as the “warm-up loop.”  It’s 100% single track. The course offers rocks, roots, and some challenging sand pits for kids to navigate.

Come out and enjoy the day to expose your kids to the sport of mountain biking and trail riding at 8833 Twin Creek Dr, Middleville, MI.  We will have plenty of volunteers to monitor and supervise your kids during the race.  All the kid racers will receive an award!

Along with being a fun event, all proceeds go directly towards maintaining and building the many wonderful trails right here in Western Michigan.

The race schedule is listed below or visit http://yankeespringstt.org/race-day/ for more details.

Strider Race – 11:30
The Striders (bikes without pedals) will race multiple loops on a grass loop with plenty of opportunity for families and friends to cheer. This race will last roughly 15 minutes.

Beginner Race –  12:00
The beginner race will be 1/2 mile long and will consist of a mixture of single track and double track.  Beginner racers should feel comfortable riding on trail and uneven terrain.

Intermediate Race – 12:30 
The intermediate race will be 2 miles long and is mostly single track.  Intermediate racers should have the endurance to race 2 miles and the ability to handle single track on uneven terrain.  The single track is mostly hard packed dirt but does have some sandy spots with a few rocks and roots.

Expert Race – 12:30
The expert race will be 4 miles long and is mostly single track. Expert racers should have the endurance to race 4 miles and the ability to handle single track on uneven terrain. The single track is mostly hard packed dirt but does have some sandy spots with a few rocks and roots.

The post Yankee Springs Mountain Bike Kid’s Race – Let’s Go! appeared first on Team Athletic Mentors.

“Just Tri” has been my motto for the last year and a half.  That’s when I started to think about doing my first triathlon.

But my first hurtle was learning how to swim!  I knew how to tread water and float on my back, but I had no clue how to swim freestyle.  Sooo…. I signed up for a beginners swim class for tri-athletes with Athletic Mentors.  We all know it can be nerve-wracking to try something new or different.  Well that was me the first day of this swim practice.  I struggled to even get my swim cap on!  Walking out into the pool area with many other people was intimidating but I just kept putting one foot in front of the other until I was in the pool. As we went through the first class I felt like Lucille Ball in her sitcom (some younger people may not even know who this is!)  Every activity they asked us to do I struggled.  I can laugh now but at the time, I wondered how the young girl next to me could hold her breath and just sit on the bottom of the pool while I looked like I was having a seizure just to try and stay under the water while holding my breath!

As the class progressed I pieces started to fall into place and I finally began to learn how to swim.  I joined a local Y to practice swimming. At first I had to ask to be in the lane next to the pool’s edge so I  could hold on if couldn’t make it the whole way to the other side. But, as time went on, I became comfortable to swim in any lane.  It’s was not easy (at least for me) to swim.  It took going to the pool over and over again, but I was determined.

After the swim it’s time to ride.  Since I’ve been biking many years, this was by far the easy part of this challenge for me.  You get on your bike and pedal as hard as you can for 20K (about 12.8 miles).  Ideally you need a bike that is made for pavement with tires from 23-25 cm and get in the most aero position you can to go faster.  Practice riding that distance or farther.  Join local group rides and just get out there a pedal.

Next, the run.  I hadn’t run in over 20 years and I have never run competitively.  I started out trying to run 20 minutes right away, but it was too much. I started to get shin splints and a sore knee.  I found myself questioning if I could do this… wondering if I should give up. Instead, I decided to just start slower. I ran just 10 mins.  Who doesn’t have 10 mins to do a jog slow?  That’s what I did almost every night or every other day for a week, then next week go 12 mins., then gradually built up and it was so much easier and no shin splints!

If you are considering a triathlon, here are some thoughts after I did my first one.

Don’t think that, just “tri” by:

1. Getting off the couch.
2. Join a Y, or a tri-club, run club.
3. Get a friend to do the triathlon or exercise with you.
4. Tri’s are about doing your personal best.
5. All sizes, all ages, all abilities do Tri’s, so can YOU.
6. Setting a goal to stay motivated over the winter to enter an event next Spring!

“Tri” something new, challenge yourself.  Preparing for a Triathlon is hard work, but the reward is so sweet.  This will motivate you for a healthier lifestyle, gain confidence and be content with who you are.

The post Just “TRI” appeared first on Team Athletic Mentors.

“Just Tri” has been my motto for the last year and a half.  That’s when I started to think about doing my first triathlon.

But my first hurtle was learning how to swim!  I knew how to tread water and float on my back, but I had no clue how to swim freestyle.  Sooo…. I signed up for a beginners swim class for tri-athletes with Athletic Mentors.  We all know it can be nerve-wracking to try something new or different.  Well that was me the first day of this swim practice.  I struggled to even get my swim cap on!  Walking out into the pool area with many other people was intimidating but I just kept putting one foot in front of the other until I was in the pool. As we went through the first class I felt like Lucille Ball in her sitcom (some younger people may not even know who this is!)  Every activity they asked us to do I struggled.  I can laugh now but at the time, I wondered how the young girl next to me could hold her breath and just sit on the bottom of the pool while I looked like I was having a seizure just to try and stay under the water while holding my breath!

As the class progressed I pieces started to fall into place and I finally began to learn how to swim.  I joined a local Y to practice swimming. At first I had to ask to be in the lane next to the pool’s edge so I  could hold on if couldn’t make it the whole way to the other side. But, as time went on, I became comfortable to swim in any lane.  It’s was not easy (at least for me) to swim.  It took going to the pool over and over again, but I was determined.

After the swim it’s time to ride.  Since I’ve been biking many years, this was by far the easy part of this challenge for me.  You get on your bike and pedal as hard as you can for 20K (about 12.8 miles).  Ideally you need a bike that is made for pavement with tires from 23-25 cm and get in the most aero position you can to go faster.  Practice riding that distance or farther.  Join local group rides and just get out there a pedal.

Next, the run.  I hadn’t run in over 20 years and I have never run competitively.  I started out trying to run 20 minutes right away, but it was too much. I started to get shin splints and a sore knee.  I found myself questioning if I could do this… wondering if I should give up. Instead, I decided to just start slower. I ran just 10 mins.  Who doesn’t have 10 mins to do a jog slow?  That’s what I did almost every night or every other day for a week, then next week go 12 mins., then gradually built up and it was so much easier and no shin splints!

If you are considering a triathlon, here are some thoughts after I did my first one.

Don’t think that, just “tri” by:

1. Getting off the couch.
2. Join a Y, or a tri-club, run club.
3. Get a friend to do the triathlon or exercise with you.
4. Tri’s are about doing your personal best.
5. All sizes, all ages, all abilities do Tri’s, so can YOU.
6. Setting a goal to stay motivated over the winter to enter an event next Spring!

“Tri” something new, challenge yourself.  Preparing for a Triathlon is hard work, but the reward is so sweet.  This will motivate you for a healthier lifestyle, gain confidence and be content with who you are.

The post Just “TRI” appeared first on Team Athletic Mentors.