www.conorpcollins.com

I hope you are all meeting your goals for the year. February and March are very busy months, the Around the Bay road race brings in a lot of new and interesting injuries. In the above video I have given two very important keys to your injury prevention this year. If you don’t do anything else try and incorporate these into your day. View the video for more detail and look for next month’s newsletter as I will have another video with a few more!!

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TIP OF THE MONTH

Do yourself a favour and do some soft tissue work. Whether this be foam rolling, stretching or seeing me make sure you do something. One of the most common causes of injury during this time of year is putting in too much mileage, and not addressing soft tissue during a training program.

If you have injury now see me soon. If its been 3 days and doesn’t seem to be getting better you need to see someone. Please do not leave it too late. If its sore and you leave it until the week before the race, you have not left yourself enough time to recover.

Eat while you train. This goes for all endurance sports. Many athletes do not take in food or energy sources while they train. If your body is not use to taking in nutrients while exercising it can rebel on race day. Take in things that agree with your body.  If you have put in the mileage, nutrition on race day becomes more important then the physical task itself !!!!!! If you have tried gels, power shots and they cause an upset stomach there are alternatives. 

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REMINDERS – SUGGESTIONS

VALENTINES DAY RUN- Its a 5km in Burlington. Take your partner out for a run! Register at www.runningroom.com

AROUND THE BAY – Relays are sold out, there are still some spots left for the 30km. http://www.aroundthebayroadrace.com/

TriFit Day Burlington- I will be there doing a mobility and injury prevention seminar. The date is April 2nd 2011. It will be a great day for triathletes, or those who just like  to run, bike or swim. I will be posting a video in the coming weeks with more details. http://www.triburlington.ca/theclub.html

www.blove.ca A cool concept. I have not been myself, but heard very positive things. This is an introduction to both raw food and vegan cooking. The majority of ingredients used are organic and local when possible. This is an opportunity for a different dining experience, if you enjoy food and cooking I suggest it.

www.cumbraes.com As I have recently moved to Ancaster, I was able to visit for the first time. The quality, variety and service is incredible. A lot of you already know it well, if you haven’t been, GO! The website is very cool, it offers a look at local farms and farmers that produce the meat.

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RECIPE OF THE MONTH: SALMON WRAP WITH CUCUMBER YOGURT

(2) 7 oz fillets salmon

(2) naan bread, flat breads or whole wheat tortillas

1 fresh red chili

1/2 deseeded cucumber

1 lemon

1/4 cup light plain yogurt

Cilantro, sea salt, pepper

1 tbsp of tandori or mild curry past (example: Pataks)

Preparation: Roughly chop the cucumber and place most of it in a bowl. To the bowl add yogurt, juice of half a lemon, pinch of salt and pepper and half of your chili (finely chopped). Slice each salmon fillet length ways into 3 pieces. Cover each piece with tandori or curry paste. Put a pan on high heat, add 1-2 tbsp olive oil. Once hot cook the salmon 1 1/2 minutes per side until cooked through. Place the salmon on the warmed bread. Top with the remaining cucumber, yogurt, reserved chili and cilantro. Finish off with a squeeze of lemon and enjoy ! 

This recipe is courtesy of www.jamieoliver.com