Swim Bike Run Pro Welcomes Josh Green

Joshua GreenJosh has been swimming ever since his grandma taught him how as a young boy.
He swam for three years during high school and played water polo for two. Following graduation, he took a break from competitive swimming but eventually found his way back into the sport after completing his first triathlon. He has since participated in numerous triathlons as well as open water races ranging from 1 mile to 10K in distance.
He has swam in oceans, lakes, rivers, ponds and reservoirs and always has an eye
out for new places to swim outside. Josh has recently stepped into race directing
and is involved in organizing the Deer Creek Open Water Marathon Swim and the
Great Salt Lake Open Water Swim.

He lives in Salt Lake City, UT with his wife and two boys. Josh shares his love of open water swimming and triathlon on his blog (www.utahopenwater.com) and can be reached at joshuakgreen@gmail.com.

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Swim Bike Run Pro Welcomes Karen Reeder!

World Champion and SBRPro Coach

We are very excited to add Karen Reeder to our team. Not only does Karen hold several world records but she’s been coaching for over 15 years! Her expertise in swimming will help you become a better swimmer.

Check out Karen’s resume below:

World Records: Catalina Channel, swum in 7 hours 43 minutes, 1994

1990 US Relay, English Channel, 6 hours 52 minutes

Other Accomplishments:
1992 Gold Medalist, 4th World Cup, 25 kilometers, Lac St Jean, Canada
1996 and 1997 World Series Marathon Swimming Champion
1991 Bronze Medalist, World Championships 25K, Perth, Australia
Six-time US Open Water National Champion
1998 World Championships 25 kilometer open water, 10th place
1993 English Channel Solo Swim, 9 hours 4 minutes
1984 NCAA Division II National Champion, 400 IM

Website: http://usopenwaterswimming.org/ and http://swimmingecoach.synthasite.com/
15 Years swim coaching experience including college, high school and masters.
2010 Event Organizer for USMS 6K National Open Water Championships, Windsor CO.

Born:  June 11, 1962 in Eagle River, Wisconsin
1980 Graduate, Rhinelander High School, Rhinelander WI
1984 Graduate, US Air Force Academy, Colorado Springs, CO.
Currently live in Colorado Springs with my husband Dave and our two sons.

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Principles of Healthy Eating

Having a sound understanding based on true principles related to nutrition is extremely important in our society today.  In order to eat healthy, one has to know what makes food healthy and how much to consume.  Food provides an important role in our everyday lives; it provides the body with the fuel necessary to nourish the body for optimal performance and health. The body receives fuel from 3 different resources. The first fuel comes from carbohydrates. Carbohydrates play a major role in promoting your health fitness. They form a major part of your food and help a great deal in building your body strength, by generating energy. Carbohydrates are considered to be “the preferred” fuel for the body. The DRI (dietary recommendation intake) recommends that 45-65% of dietary calories should come from carbohydrates. There are two types of carbohydrates. The first is a simple carbohydrate which includes fruit, table sugar, sweets, and sugar sweetened cereals. The second type of carbohydrate is a complex carbohydrate which includes vegetables, whole grains, and legumes (peas or beans.) Most of one’s carbohydrate intake should come mostly from complex carbohydrates.

Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. Fat plays many essential roles in our body by stimulating appetite, promoting satiety, providing cushioning for the organs, absorbing fat soluble vitamins, providing energy, etc… The DRI recommends that 20-35% of dietary calories should come from fat.  Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products, and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown to decrease the risk of developing heart disease.

The last fuel the body burns comes from protein.  Protein also plays many important roles in the body by providing structural growth and maintenance, acting as a transporter, fighting infection, etc… The DRI recommends that 10-35% of dietary calories should come from protein.  The best sources of protein are found in meats, poultry, fish, cheese, milk, nuts, seeds, legumes and in smaller quantities in starchy foods and vegetables.

Although carbohydrates, fats, and protein are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and adequate amounts of minerals and vitamins. One can achieve this by eating a balanced diet including whole grains, lean meats, nuts, seeds, fresh fruit and vegetables.  To learn more information on healthy eating refer to www.mypyramid.gov

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Brianne Gathercole

Brianne Gathercole currently resides in Ogden, Utah, and has been married for
a little over two years to her best friend and the love of her life, Brad.

In her spare time Brianne loves anything and everything outdoors including: hiking, biking, running, boating, wakeboarding, snowboarding and camping. She also enjoys spending time with her friends and family.

Brianne currently is a full time student at Weber State University
and will graduate December of 2011 with her degree in Exercise Science and two minors,
one in nutrition and the other in health promotion. In the beginning of May 2011 she
will also be certified as a personal trainer through ACSM and a group fitness instructor
through AFFA.

Brianne is very passionate about teaching people how to achieve their
best self through balancing their health through mental, physical, emotional, social
and spiritual well-being. She believes that it is very important for everyone to be well
educated on how to balance these five different areas and how to implement them in their
own life. By doing so, each person will improve their quality of life and help prevent life
changing illnesses.

She is looking forward to using her skills to help make a difference in
the lives of others.

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Extra Buoyancy? Conquering Bloating When Swimming

When I first started swimming I experienced terrible bloating pains after a long session. The pains wouldn’t reside for a couple of hours and I had to relieve myself or the pain wouldn’t go away. I thought this was a really weird problem and my wife, who was my training partner, was also feeling the same pains, but not as bad as me. I also felt like burping at the end of the swim.

I did some research as to why this was happening to me and found that it was a pretty common problem. The severity of the gas and bloating were different for each individual but there was a lot written on the topic.

After reading countless blogs and forums with some very good content, even doctors responding to the subject, everybody had their own theory or reasons why this problem was happening but nobody suggested solutions. So I continued to swim and eventually the gas and bloating almost stopped. It is still there but not near as severe as it used to be.

I think the reason the bloating and gas improved was because my breathing became much better as I continued to swim. I got into a rhythmic breathing pattern that helped me not gulp water and I concentrated on breathing correctly. I also increased my endurance and I started to pay attention to my body and when I was getting bloated I would try to burp to relieve the gas while I was swimming. This helped immensely.

I put this section into this beginners guide because I don’t want you to think something is wrong with you if or when these symptoms arise. I also wanted to give you advice on how to combat the problem. I never used Gas X or any other medication to help with the problem. When doing the research I found that others had tried to use those types of medications but they didn’t work. So I thought I wouldn’t waste my money but it might be something that works for you if you want to give it a try.

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Judy Doherty

Chef Judy Doherty

She got her first job in the food service industry when she was just 15. She wanted to buy a car. One thing led to another, and by the time she was 18 she was accepted into the Culinary Institute of America in Hyde Park, New York. She graduated second in her class with scholastic honors.

Judy attended the Fachschule Richemont in Lucerne, Switzerland, where she studied pastry arts and baking. She has many awards including the prestigious American Culinary Federation Gold Medal and Bronze Medals, Chef of the Year and finalist for the U.S. World Pastry Cup Team. She received ProChef 2 Certification from The Culinary Institute of America, which includes competency verification of skills for Mediterranean cooking, healthy cooking, baking and garde manger.

She owns Food and Health Communications, a private publishing company dedicated to “making nutrition science edible.” She has a passion for creating healthful dishes that are delicious and easy to prepare and for competing in triathlons! Many of her recipes have been featured in USATriathlon’s magazine. Judy lives in the Boulder area where she swims, bikes and runs and enjoys many outdoor activities.

Welcome to the SwimBikeRunPro Team! We look forward to many rewarding and nutritional recipes that will help us stay in shape, recover faster and perform to the best of our ability.

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Mary DeLaney, PT

Mary DeLaney

Mary has been a Physical Therapist for over 32 years, in Orthopedics, Sports Medicine, and Women’s Health. She has been a runner for 32 years and a triathlete for 14 years. In 2004 she was the Long Course Triathlon National Age Group Champion. In 2008 she was ranked #2 in the VTS. She has represented the US on Team USA at the Long Course Triathlon World Championships.

Mary specializes in the biomechanical analysis of your running and biking technique and exercise prescription.

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Ken Richardson

Ken Richardson

Runner, Coach, Co-founder UtahRunning.com

Ken Richardson currently trains in Ogden, Utah (he also has to work as an HR Manager) but his true passion is running. He graduated from Weber State University where he competed in cross country and track. He coaches their daughter while his wife Janae is at practice with the athletes she coaches. Ken is also a Level 1 Certified USA Track and Field Coach.

Ken has had many opportunities to compete at the national level in cross country and track and field. While competing at WSU, he qualified twice to compete at the NCAA Championships. In his final year, he faced some injury challenges which forced him to stop competing. He feels the experiences associated with those injuries helped him to develop as a person and as a runner. Cross-training, as a result of those injuries, led to his participation in triathlons. He believes one of the most important things we can do is keep ourselves fit and healthy. He continues to swim, bike, run and regularly competes in local road races and triathlons.

Athletic Accomplishments

PRs: 3,000 m- 8:19; Steeplechase – 8:44; 5,000m – 14:14

Ken is married to Janae and they currently run the streets of Ogden, Utah. Their daughter joins them frequently in her jogging stroller and bike trailer. She hopes to join them on her own bike in a few years. In January of 2010, they co-founded UtahRunning.com as way to fuel runners’ passion and encourage more people in Utah to live a healthier lifestyle.

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Janae Richardson

Janae Richardson

Runner, High School Cross Country and Track Coach, Private Coach

Janae Richardson is currently a homemaker, runner, and coach. She graduated
from Weber State University with a Bachelors Degree in History Teaching and PE/
Coaching. Janae is also a Level 1 Certified USA Track and Field Coach and enjoys
coaching runners at all levels. She currently coaches cross country and track at Davis
High School (Kaysville, UT) and offers personalized coaching to many other runners.

Janae competed in cross country and track at Weber State University. Since
college, she has completed three marathons (Top of Utah, St. George, and Chicago),
several half-marathons, and many local 5Ks and 10Ks. A healthy lifestyle and running
have become a permanent part of Janae’s life and she enjoys sharing her passion for
running with others.

In January of 2010, Janae and her husband Ken co-founded UtahRunning.com as
a way to fuel runners’ passion and encourage more people in Utah to live a healthier
lifestyle. It has quickly become a valuable resource to runners throughout the state of
Utah as it offers a comprehensive race calendar, race updates, an expert panel, a forum,
Run Utah–a free online magazine, and articles about training, nutrition, and injury

Athletic Accomplishments:

  • Mile: 5:15
  • 2 Mile: 11:14
  • Steeplechase: 10:49
  • 5K: 17:01
  • 10K: 35:30 (Weber State Top Ten List)
  • Half Marathon: 1:21:50 Salt Lake Half Marathon 2010
  • Marathon: 2:59:53 St. George Marathon 2006

Janae grew up in Idaho Falls, Idaho where she graduated from Hillcrest High
School. She met her husband, Ken, while competing at WSU. They currently reside in
Ogden, Utah with their daughter.

For more information about personalized coaching contact Janae at
janae@utahrunning.com or visit www.utahrunning.com

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Allen DeLaney, MD, ME

Allen DeLaney

Allen is a Board Certified physician with 34 years of acute care experience. He retired in 2006 as the Medical Director of a large orthopedic practice. He has been a runner for over 42 years and a triathlete for 14 years. In the past, Al was an age group winner at the St. Croix ½ IM triathlon, a Hawaii Ironman qualifier and took an age group 2nd in the Philly Half Marathon in 2008. He is ACLS and AWLS certified. Uniquely qualified, Allen combines his skill as a medical practitioner and the understanding of a highly experienced competitive athlete to assist you in solving your most stubborn injury problems.

The DeLaneys have over 85 multisport podium placings, and are USAT Certified Coaches.

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