Triathlon Training: Thanksgiving Meal Alternatives for Ironman Athletes

By Chris Carmichael

With last week’s Ironman Arizona race, the year’s big events have wrapped up. And to everyone who competed in Kona, Coeur d’Alene and points in between, I congratulate you. If you’re like me, you’re likely going to sit down to a big meal with family this Thanksgiving and express your gratitude for family, friends, and health.

Some of you, however, may have already started training for next year’s Ironman. And you’re wondering how to negotiate the dietary minefield that is the holiday spread. Easiest tip: Eat in moderation. There’s no reason you shouldn’t enjoy a bit of everything, but just don’t go overboard. Weight to you gain needlessly during the Holiday season is weight you have to work to lose all through the spring.

To help you create some alternatives to high-calorie, high-fat, low-nutrient dishes that are so plentiful at this time of year, here are a few dishes from a cookbook I put together with Arizona-based chef Mark Tarbell a few years ago, called “Chris Carmichael’s Fitness Cookbook”. They’ll ensure that your table contains a well-balanced, nutrient-dense choice of foods that will taste great, fill you up, and leave you fueled for a couple strong training days over the long weekend.

Seven-Layer Turkey Casserole with Brown Rice and Sweet Corn

Serves: 6

Prep/cooking time: 2 hours

INGREDIENTS

• 1 cup uncooked brown rice
• 1 can (15 oz.) organic spring peas, drained, or 1.5 cups frozen organic peas
• 1/2 cup organic chicken broth
• Dash salt and pepper
• 1 1/2 cups chopped tomato
• 3 garlic cloves, finely chopped
• 1/2 onion, finely chopped
• 12 oz. ground turkey
• Dash salt and pepper
• 1/2 cup chopped tomato
• 4 tbsp organic chicken broth
• 2 cups fresh spinach, chopped into 1-inch pieces
• 1 1/2 cups grated Monterey Jack cheese

INSTRUCTIONS

1. In a 2- to 3-quart casserole dish, layer all ingredients from the brown rice through the spinach in the order listed above.
2. Bake covered for 1 hr. at 350 degrees F.
3. Remove cover and spread cheese on top.
4. Bake uncovered for 30 more minutes.

NUTRITIONAL INFORMATION (Single serving)

• 254 Calories
• 33g Carbohydrates
• 17g Protein
• 6g Fat

Sweet Potato Mash

Serves: 4

Prep/cook time: 45 minutes

INGREDIENTS

• 3 medium sweet potatoes, scrubbed, skins left on, and cut into 2-inch pieces.
• 1 small onion, halved, each half cut into 3 pieces
• 2 tsp salt
• 1 tbsp unsalted butter
• 1 tbsp olive oil
• Salt and pepper to taste

INSTRUCTIONS

1. Place a 4-quart saucepan over high heat and add potatoes and onions, enough water to cover them by 2 inches, and 2 tsp of salt.
2. Bring to a boil, then turn to a low boil for 25 minutes, until the sweet potatoes are soft when tested with a fork.
3. Remove from the heat and drain, leaving 1/2 cup of cooking water.
4. While still warm fork-mash the sweet potatoes with the butter, olive oil, salt, and pepper. The mash can be chunky. Stir in the reserved cooking water to reach the desired consistency.

NUTRITIONAL INFORMATION (Single Serving)

• 171 Calories
• 25g Carbohydrates
• 2g Protein
• 7g Fat

Warm Fig and Arugula Salad

Serves: 4

Prep/cook time: 15 minutes

INGREDIENTS

• 4 cups baby arugula (can substitute baby spinach, mizuna, or mustard greens)
• 1 head butter lettuce, cleaned dried, and torn into smaller pieces
• 8 fresh figs (sub dried figs if out of season), stems removed, cut in half
• 8 small shavings of Parmesean cheese, or 2 tbsp grated Parmesean cheese

INSTRUCTIONS

1. Preheat broiler on high
2. Place all the lettuce in a large mixing bowl.
3. Place fig halves on small baking sheet and place under broiler for 3-5 minutes, until warm and slightly browning. Turn off broiler.
4. Mix lettuce with just enough of the dressing (see recipe below) to moisten leaves.
5. Arrange lettuce on four salad plates with warm figs and cheese placed on top.
6. Place extra salad dressing in a serving vessel for guests.

NUTRITIONAL INFORMATION (Single Serving)

• 105 Calories
• 21g Carbohydrates
• 3g Protein
• 1g Fat
• * Doesn’t include salad dressing calories

Good Basic Salad Dressing

Serves: 8-10

Prep/cook time: 5 minutes

INGREDIENTS

• 1/2 cup olive oil
• 3 tbsp balsamic vinegar
• 1 tbsp maple syrup
• Salt to taste

INSTRUCTIONS

1. In small bowl, combine ingredients and thoroughly mix together.

NUTRITIONAL INFORMATION (Single Serving (2 tbsp))

• 174 Calories
• 3g Carbohydrates
• 0g Protein
• 18g Fat

Chris Carmichael is the Founder and Head Coach of CTS, the Official Coaching and Camps Partner of Ironman. For information on coaching, camps, and the new CTS Triathlon School in Tucson, AZ, visit http://trischool.trainright.com.