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by Erika McDonald



4 - 5 lb. tenderloin

½  - ¾ c. mustard (Maille preferred brand)

1 c. Panko breadcrumbs

1 c. fried onion rings

2 tsp. fresh thyme

2 tsp. coarse sea salt


Preheat oven to 500F.


Break onion rings into pieces using a rolling pin; add Panko, thyme and salt to mixture. You may want to increase the quantities for a heavier crust.


Dry tenderloin with paper towels and then spread mustard evenly on both sides. Roll the tenderloin in the coating mix. Place on a rack in an uncovered roasting pan. (If you refrigerate at this point remember to let the meat come to room temperature before roasting.) Place in the 500F oven for the first 15 minutes, reduce heat to 325F and roast for 10 minutes per pound for medium rare doneness.

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Nutrition Plans/  Time Mgt 

Dr. Sherry Rowland

Pediatric Physician

Slidell Memorial Hospital


It is quite a challenge to fit in Triathlon training as a physician. Figuring out and executing the 4th discipline on top of that is a whole new level of challenge. Sherry Rowland, a decade long competitor in triathlon and IM finisher, is still working on refining that and feels she is on the edge of that solution with the help of OWN Nutrition services. 


Sherry currently  competes in the 55-59 age age bracket. In peak  Read more . . . 

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Interview with Harold Wilson

Cut through the white noise, know where to start with your endurance sports specific strength training and learn from a true master in this sport.


"I Commit to Not Quit"

by Kris Vance

Kris gives us an update on her prep for an iconic ultra The Leadville 100. 

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Every year at the Leadville trail run and mountain bike races, one of my favorite moments are the pre-race Read more . . .

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Last time we talked about what Swimmer’s Shoulder is, the anatomy of the shoulder complex and how this is diagnosed. We touched briefly on treatment of swimmer’s shoulder which should begin with an anti-inflammatory focus. However as much as diagnosis and  treatment is important, we need to Read more . . .


Keeping you in the pool instead of on the deck: Injury Prevention for Swimmer’s Shoulder


By Stacey Head PT, WCS, CLT, ATC




Read an excerpt from:

Chris 'Big Sexy' McDonald's journey to the Ultraman World Championships. 


Chris McDonald was joined by Ventum's Rachel Blechman to review the bikes, talk about Ultraman and answer questions from the team. Check out this live video session recorded recently!

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for camp details and
to reserve a spot!
Masterclass camp hosted by Chris McDonald, Harold Wilson and Scott Horns. Special appearances by 3x Ironman Champ and 12 Hr TT world champion, Dede Griesbauer and other guests to be announced.
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Coaching options offered in association with BSR: RX is an abbreviation for a prescription. We will write a training prescription exactly for you. Our formula is simple. Improvement takes commitment, hard work, consistency and patience. Our approach to helping you is also simple. Inquire about coaching . . .

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