Magazine_Winter2020_RND6_12.03.19.indd

1 YOGA INVERSIONS AND A DOG WALK Tassana Landy is a long-time cyclist who recently fell in love with rowing. A hard workout on water is a 20-plus-mile row, which can amount to over four hours of moving. For her, recovery is centered around food and dogs (two of my favorite things). “After a long row, I have a protein bar and drink a lot of water, followed by a hot bath and more food. This week it’s egg and cheese sandwiches every day, but other times it’s avocado, beets, berries, or yogurt. Then I do corpse pose [Savasana] upside-down in a comfy chair. I usually fall asleep for a quick nap, then take my dog on a leisurely walk.” 2 A HEALTHY MEAL AND LOTS OF WATER “A hard ride for me is anything over 30 miles that has lots of elevation gain, at least 3,000 feet,” says mountain biker Alfredo Saracho. Surprisingly, he explains that his body doesn’t actually crave grease and salt after climbing the unforgiving ascents in Boulder, Colorado. “I like to eat something healthy, like a salad with tofu or chicken. And then I hydrate. I actually have a 64-ounce growler that I typically only fill with water. I’ll chug one of those after a hard ride.” 3 FUNCTIONAL BODYWEIGHT EXERCISES AND FOAM ROLLING Aika Yoshida is an adaptive climber. For her, a hard workout includes carrying most of her rock climbing gear, plus food and water, in her pack to the climbing area, using two hiking sticks and a leg brace made out of carbon fiber. Then she climbs six to eight routes, which are about 70 to 80 feet each. After that workout, Yoshida fixes a meal of whole foods—mostly veggies and meat—with plenty of sweet potatoes and butter (even though she otherwise eats a pretty low-carb diet). Yoshida also enjoys mobility workouts like yoga, uses “the stick” and foam roller for soft tissue work, and does specific functional bodyweight movements (like squats and broad jumps) to help her stay loose and keep her pain under control. 6 Nutrition Quarterly · 2020 – Volume 1 What We’re Reading