May 16, 2016

meet mary brooks
Mary Brooks will be joining us in May and will be helping us approach our workouts from a functional nutrition standpoint.  Mary has a Master's in Health from University of Virginia and a Certification as an Integrated Health Coach. She has over 25 years in health and wellness. She is a speaker, workshop leader, private coach for individuals and also creates and coaches group programs.  Her specializations are digestive and gut health, issues of the thyroid, adrenal fatigue, detoxification, and sustainable weight loss. She has coached many athletes including an olympic level pole vaulter. She approaches food and wellness from a whole person perspective and looks beyond calories to incorporate food quality, mindset, sleep, stress, the uniqueness of the individual, and emotional well-being.

Mary is going to be taking on a nutritional advisor role for EPT Racing and will be contributing monthly to our newsletter.  We are very excited about having Mary Brooks come on board in this capacity for our team.  Her knowledge and expertise will provide all of us with sound nutritional advise that will be geared towards the specific needs of endurance athletes.  In May, Mary will be the featured guest at our meeting.  She will be speaking about 5 Whole Food Solutions to Improve Performance and Well Being.

Her thought for athletes this month is to start with improving the health of your digestion. "It's not just what we eat, but how well our body can breakdown the food, assimilate the nutrients and remove toxins."  At high levels of activity, the body stresses it's methylation pathways (how energy is converted).  This does two things: it causes more nutrients to be needed to convert energy and it puts stress on the mucusal linings. Most athletes need the active form of Vitamin B12 and the active form of folate.  If you are taking a multivitamin or eating fortified foods you are getting the inactive form of both of these, which is not enough.  Click on this link to find a good source of metholated B12 and folate. 

Secondly, you need to eat foods high in probiotics as well as collagen to keep the gut lining healthy.  Foods that are high in probiotics include yogurt, sauerkraut and kombucha.  Homemade bone broth and collagen powder are good sources for adding ways to add collagen to your diet. Finally, if you are looking for a great source of energy that can be burned as fuel that also supports digestion, add a teaspoon or more of coconut oil to your regimen. You can cook eggs or veggies in it, add it to a smoothie, put it in your coffee or add it to a sweet potato. You can even add a little cinnamon and raw cacao powder to it and eat it straight from a spoon.

You will get more tips and chances to ask Mary your questions at our team meeting on May 4th.

ftp part 2 - Training & progression
Last month we introduced FTP (Functional Threshold Power), how to test it and how to begin training with power using our HIT Cycling Studio's Power Palooza series. (Reference back to last months FTP article by clicking on the March Newlsetter Blog at the bottom of the newsletter)  Continuing on this month, we are going to talk about using your power data to help you progressively increase your cycling strength.  

A knowledge of FTP and the ongoing tracking of power metrics provides cyclists with invaluable performance feedback.  However, if you're like most of us, those numbers mean little if you don't understand them or understand how to train with them.  Once you understand what you are looking at, the data can help each athlete's progress with effort and volume for training purposes which in turn helps to not only see progress but also to feel it during the workout session. 

Much time is dedicated to riding aerobically, mainly from 65%, and for some up to 90% of FTP.  Training here can help to improve the aerobic, steady state effort that characterizes FTP.  These steady state efforts are best done on a stretch of road without interruptions, or on a trainer.  Focus on maintaining a steady effort for say 3 x 8 minute intervals with half the interval time as recovery spinning between, working towards longer intervals of say 10 minutes or even 20 minutes.  A steady grade 3% -5% hill works very well as well. Here's a favorite local outdoor "Strava Segment" that some of our athletes use to benchmark their FTP progress. Remember to ride extremely safely when exerting oneself outdoors with a heightened awareness of road conditions and traffic. 

While a quality FTP workout is 2 x 20 minutes at 100% - 105% you must first progress to this point.  Start off with a 3 x 5 minute FTP workout or a 2 x 10 minute FTP workout building to the 2 x 20 minutes session.  The total volume initially might be only 10, 15, or even 20 minutes, depending on the session you choose.  But building to 40 or even 60 minutes is a quality progression as well. 

Consider also adding in threshold climbing work to improve performance on long climbs.  These efforts should be performed at 100% - 110% of FTP on a sustained climb.  The power output for these efforts should ideally be the maximum power the rider can sustain throughout each interval in the set.  These are very difficult training days and are most effective if done on days when the athlete is fresh and able to dig deep.  A good session of threshold work shouldn't include more than 60 minutes spent at threshold.  

Avoid falling into the trap of only doing your threshold work on a climb as many riders do.  In order to learn to ride steadily it is important to be able to hit FTP numbers on flat roads vs. relying on the grade of the hill to hit your numbers.  To avoid this trap try to ride most of your FTP workouts on flat roads.  Outside of a few events most races, especially for triathlons, are on flat roads.  

Now armed with some knowledge on how to improve and progress your FTP and your training, begin to 1) review your power files to see those improvements and 2) focus in on the feeling or intensity of each of these rides and note when they begin to feel easier or more achievable.  Look at peak 20 minute average power from hard rides and races.  Also, after a few months do another FTP test to truly gauge your improvements and progress.  Soon enough you'll see yourself breaking these records on climbs, in training rides, time trials and most importantly at races.  

ept training weekend may 20th - 22nd

Don't use a pencil; put these dates down in PEN! The EPT Training Weekend is set for May 20th - May 22nd!  You won't want to miss this!  Packed with training, tips, food, friendship and Chris McDonald!  Yup Chris McDonald, seven-time Ironman Champion will be joining us for the weekend to offer tips, advise and training.  We will have a formal itinerary for the weekend at our next team meeting,  however the tentative schedule of events is attached below:

Friday May 20th - 
Group swim practice at MSA pool (8:30AM - 10:00AM)
     ~ Coffee & bagles to follow
Group Ride from Paul Harrold's place (11:00AM - 12:30PM)
     ~ Lunch following
Team Dinner at the Blakeney Chili's 
     ~ 6:00PM - 7:00PM Happy Hour for the team with Chris McDonald
     ~ 7:00PM - 9:00PM Dinner; spouses welcome to join

Saturday May 21st - 
Group Ride out of Bike Depot Waxhaw (8:00AM - 11:00AM)
T-Run with Chris McDonald (11:00AM)
     ~BBQ following

Sunday May 22nd - 
Functional Stretch & Strength Session at Performance Therapy (9:00AM - 10:00AM)
Q&A Session (10:00AM - 10:30AM)
Group Run (10:30AM - 11:30AM)
     ~ Brunch to follow

There will be a lot of opportunities for everyone to pitch in to help execute the weekend.  Sign-Up Genisus' will be coming out soon for you all to volunteer to bring in items for the various food functions.  We will also be looking for ride leaders and sweepers for the various groups on the Saturday Bike Depot ride.  Please direct questions about the weekend to Karen Wood or Paul Harrold.  

Next Meeting - May 4th
Our next team meeting will be held on Wednesday May 4th from 6:30PM - 8:00PM at the Epoch Universal offices (6331 Carmel Rd., Bldg. B).  We are very excited about bringing in our newest team advisor, Mary Brooks who will be leading a seminar titled "5 Whole Food Solutions to Improve Performance and Well Being".  

Tomato, Mozzarella Salad with Israeli Cous Cous and Cannellini Beans

0:30 Time · 15 Ingredients · 1 Steps

Another great grain based summer salad!

Greek Quinoa Salad

0:30 Time · 19 Ingredients · 1 Steps

Great summer salad featuring quinoia, fresh veggies and a great tangy dressing.

Nutritional Survey for Team Meeting

3 Questions

Please take a moment to complete this brief survey for our upcoming team meeting.


May 16, 2016

Updates and news from the EPT Racing Team for March 2016

Epoch Universal

Founding sponsor of EPT Racing

Ortho Carolina

Official orthopedics sponsor for EPT Racing

Performance Therapy

Founding sponsor of EPT Racing

I Tri For Good

$5,000.00 Goal

EPT Racing Charity

Alpha-1 Village

$5,000.00 Goal

EPT Racing charity

Collection For Jack's Mother

$415.00 Raised / $250.00 Goal

In honor of Marcelle T. Heil