Spring Update

The 2012 tri season has officially arrived!   MRT athletes have been clocking PB's and standing on podiums...

Here is sampling of what we've all been up to:

• Nick Doulias has been working so hard on his swimming and took 10 sec off his 100m time!
• Sarah Miller swam a 5km event then shortly after ran a 10km PB of 45:44!
• The Westshore Tri in Victoria didn't stand a chance against MRT athletes: Sonja Futehally and Carla Rhodes took 1st and 2nd, Matt Patriquin 4th in the men's race, John Peebles, Denise Champion, Christina Stoehr, and Kathy Davidson all place 1st in their AG!!
• Patty Infusino came in 9th in her AG at Ironman Texas!
• Heather Myers earned a PB in the swim and the bike at Florida 70.3!
• Kim Mills Connell took 3rd in her AG at the Try-a-Tri at U of C
• Cheryl Jones successfully completed her first marathon at the Calgary marathon!
• Todd Pringle earned himself a 1/2 marathon PB of almost 10 minutes at the Calgary event!

And our pro triathletes have been at it too:

• Sara Gross raced her way into 3rd at St. Croix 70.3 and 4th at Ironman Brazil!
• Rachel Kiers has been on fire this year earning a 10km PB in April, placing 2nd at the Bare Bones Duathlon, 1st at the Blossom 10 Miler, and 1st at the Shawnigan Lake 1/2 iron-distance!

Coach Rachel's Super-Power Salad

From the kitchen of MRT coach and professional triathlete Rachel Kiers...

Choose your own preferred amounts of the following:

• Grilled chicken (Rachel chops up some chicken breasts and adds lemon and herbs in the fry pan)
• Strawberry
• Cucumber
• Orange pepper
• Quinoa
• Black beans
• Red onion
• Spinach/greens
• Almonds - slivered or whole
• Shredded carrot

And for the dressing, Rachel uses a Curried Mango Vinaigrette recipe that she found online: 

•  3/4 cup mango chutney
• 2T lemon juice
• 1T peanut oil
• 1t honey
• 1/4 cup mint
• 1/4 cup cilantro
• salt/soy
• lemon zest

The vinaigrette will be good in the refrigerator for 4-5 days.

 Rachel is KNOWN for her culinary prowess -- she keeps things simple (ie meals don't take hours to prepare), nutritious, and loaded with flavour.  Have a go at this recipe and enjoy!

Thanks Rachel!