MY WORD & Holiday Eating: Mission Possible

I'm prepping myself for the holidays and for intentional eating where I can lose this baby weight in order to help my body return and improve to a better condition. The key word for 2013 I think I know already...{consistency}.

It isn't about me running a half marathon 4 months post-baby (which I did twice after Ian - CRAZY) but rather about re-establishing a base for my body to build off of for years to come. I was privileged to do Yoga and Pilates classes after Ian and that is just not the case now so I'll have to figure out another way to help my core to rebuild.

                                           

Probably my consistency needs to be primarily in my relationship with God although my tangible brain if more ready to pursue a running/cycling/swimming routine. I'm not sure how this will look but I know it is of utmost importance.  Consistency in parenting...with Ian in discipline and love and with Eli's routine. 
                                                 
Consistency in fitness and pursuing a base to build upon. In addition, I'd love to continue to gain knowledge in running and in triathlon training. I love speaking to other women about it and how they can gain confidence, gain energy and help any depression or emotional turmoil in their lives. So we'll see - so here's the article I wanted to share and remind myself of as Holidays come upon me:

If you've ever tried to stay on track with nutrition throughout the winter holiday season, you can forget the saying "it's as easy as pie." Weight gain, stomach distress, lethargy and poor body image are a few of the many common side effects of approaching the holidays with an unhealthy relationship with food and the body.

Do you feel out of control with holiday sweets? With 365 days in a year and only 3 federal holidays between November and January (Thanksgiving, Christmas, New Year's Day), consider that your anxiety about preventing the typical holiday weight gain may be a bit exaggerated. Perhaps it is the added stress about an overabundance of seasonal holiday food (much prior to the actual holiday), alongside the unintentional weight gain from January until November, that causes you to feel uneasy about the holiday festivities.

Do you feel better after you eat than before? If so, there's absolutely no reason to worry about a few trivial added pounds over the holidays. Instead of speaking poorly about your body in front of the mirror (thus forgetting what your body has allowed you to do in life, like crossing finishing lines), find enjoyment as you indulge in your grandma's cobbler, prepared with love and memories. Whether you are eating a balanced, wholesome diet or enjoying the occasional treat, never forget the importance of mindful and intuitive eating. As you eat for fuel and for health, eat with a plan and a purpose.

Instead of adding to the hundreds of tips available on the internet on the topic "Healthy Holiday Eating," here are a few tips to overcome the anxiety that comes with having an unhealthy relationship with food. 
Instead of saying......
 

1) "I shouldn't eat this," say
"I am so thankful that I have an opportunity to enjoy some occasional treats (prepared with love) with the people who I care about the most in this world."

2) "It doesn't matter if I eat that, I already ruined my diet," say
"I am really proud of myself for being able to regret, reflect and change my past habits, which will ultimately help me reach my short and long term goals."

3) "I may as well have another because I already cheated," say
"I am thankful that I have a balanced diet where no food is off-limit. Because I eat well most of the time, I don't have to worry about the rest of the time."

4) "I'm being so bad," say
"Knowing that my daily habits such as not going into a meal starving, eating balanced meals, snacking nutritiously with a purpose, drinking plenty of water and focusing on wholesome foods are helping me to control blood sugar and reduce cravings/overeating, I feel great because I know I will stop eating when I am satisfied and will be well-fueled for my next workout."

5) "I am going to be so fat after this," say
"I know that my weight fluctuates throughout the day and not all is lost or ruined in one day or in one meal."

6) "Uggh, I need to find a diet to help me lose weight, fast!" Say,
"I know that an extreme diet is not a lifestyle. I want to create balanced eating habits in order to live a quality life in order to reduce my risk for disease, to help increase longevity and to improve my fitness. If I cannot address my weaknesses on my own, I will seek out a qualified professional (ex. Registered Dietitian) to help me in my personal nutrition journey."

Final reminder: If your body is in good health, recovering from injury/illness/disease or if you are overcoming obstacles in your life, spend your energy on being thankful for living another year. Never forget that food should not be your life. Use food wisely and let it enhance your life.

Marni Sumbal, MS, RD, LD/N

Marni works as a Clinical Dietitian at Baptist Medical Center Beaches, is the owner of Trimarni Coaching and Nutrition, LLC and provides one-on-one consulting in the Jacksonville, FL area. Marni is a Registered Dietitian, holding a Master of Science in Exercise Physiology and is a Certified Sports Nutritionist (CISSN). As an elite endurance athlete, she is also a Level-1 USAT Coach and a 5x Ironman finisher. Marni is a 110% play harder, Hammer Nutrition and Oakley Women brand ambassador. Marni enjoys public speaking and writing, and she has several published articles in Fitness Magazine, Bicycling Magazine, The Florida Times-Union Shorelines, Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes to IronGirl.com, USAT multisport zone and Lava online.

Email trimarnicoaching@gmail.com
Blog: trimarniblogspot.com
Website: trimarnicoach.com

The Plan

My goal is to keep the gains I made during off-season while enjoying the break. In an effort to keep in shape and rest at the same time both  athletes and I use some of the following strategies.

1. Try something new. Fall is a great time to try that new aerobics class you heard about at the gym or new workout tape you have been wanted to try from the television. During the season you are really tied in to a specific plan and there is not always a lot of room for creativity or something new. Use this time to spread you wings and exercise for fun alone.

2. Flex Those Muscles. I am an advocate for year-round strength training but for those athletes who have not incorporated it into their regular training schedule the Fall and offseason are the perfect time to start. When you start the offseason lifting program, you do not want to gravitate to the major muscle movements. You really want to hit the smaller ones first. These should also be done at a slightly slower movement rate to help work on stability, balance and strength simultaneously. This will help you to focus on areas that can be the most vulnerable for triathletes and runners such as the hip/glute complex, core, and shoulders. If you are unsure as to where to start I encourage you to seek out a local training group or coach who can help you in this area.

3. Eat with a plan. When you reach the Fall and your offseason you know that you will be navigating the dietary minefield of the upcoming holiday. By having a plan of you can stay ahead of the game. I recommend spending a few hours each Sunday stocking your kitchen with healthy foods and planning your menu for the upcoming week. When you plan ahead and are prepared you are less likely to fall in to the food traps the holidays can bring and lose the progress you made throughout the season.

Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. It can also be a time of rest and relaxation. By employing a few of these strategies you can enjoy the offseason without sacrificing the gains you made during the season.

Kristen is currently a full-time triathlon coach, personal trainer, and kid wrangler. Her love and passion for the sport can be seen in many aspects of her life- as a competitor, coach, and fitness writer. Kristen races in sprint to iron distance races, 5K's to marathons and is the founder of Moms Who TRI (Train Race Inspire). She holds a Masters in Administration as well as a degree in Sports Medicine and a degree in Education with a Kinesiology focus. She is a Nationally Certified Athletic Trainer and Certified USA Triathlon. For more information about Moms Who TRI, visitwww.momswhoTRI.com. 

My Last 3 Long - Runs

18 Mile long Run - Today @ 5:19am


12 Mile Run - Last Week @ 6:39am


17 Mile Run - Aug 12 @ 5:25am

Triathlon Stats

‎253 Place; 14 in Age Group; Swim 14:44.0 (356 place); T1 03:30.0 (326 place); Bike 0:33:57.6 (17.7 mph/320); T2 01:17.4 (77); Run 0:24:47.8 (08:15.9/199); Total Time 1:18:16.7

Transition Tips 101

Transition Tips 101

By Katie Schmaterbeck Athletes spend hours training to shave minutes or seconds off of their swim, bike and run times but practicing transitions can also shave time off of your overall race time. Before your event spend time practicing swim to bike transitions, running up the beach/pool, getting out of your wetsuit and onto your bike and then bike to run transition. While practicing, see what works best for you and make adjustments so that you are well prepared for race day. Here are a few tips to get your transition ready: 1. Get organized: Mentally, walk through what you need for your event and consider the weather and conditions. Line up everything that you need for swim, bike and run transitions on the floor and put them together and pack your bag. 2. Memorize your location- Take a few minutes to walk through transition area and learn where swim, bike and run in/out and finish line are from your bike and also look for landmarks i.e. tree, light post. Consider using a funky towel for your gear to set up so your area is easy to find when you are running into transition. Rack up closest to the bike out if possible, unless bib number placement is on the rack. 3. Put Gear in order- Place everything you will need for the cycling portion on your bike and in cages (helmet, glasses, hydration and fuel). Consider cutting a small slit in packets to make it easier to tear open. For the run, put your running shoes, hat and race belt together. 4. Every second counts! - Run in and out of transition. Sometimes the distances are long so unzip your wetsuit and peel it down, take off your swim cap and goggles while running. Finish getting out of your wetsuit (sit down) and place it in your bag or on your towel. Put on your biking shoes, snap your helmet (must be in place before un-racking your bike), grab your bike from the rack and run out of transition. You must run/walk your bike in transition to the mount line before getting on and dismount at the line before entering transitions area and run/walk to your rack. On the bike to run transition, change your shoes and then grab your hat and race belt and put them on as you run through transition. 5. Practice and more practice forms a habit- This is part of your training! Go through a mock T1 with your wetsuit, cap and goggles and transition to bike, determine the quickest way out of your wetsuit. Then go through a mock T2. What will make your transitions smoother? Have fun and achieve your dreams! Kate Schmaterbeck, races sprints-Ironman & founder of Tri-umph, Inc. specialize in personal & multisport training since 1992. She is a Nationally Certified Athletic Trainer, Certified USA Triathlon, USA Swim Coach & previously coached NCAA swimmers. Kate has a degree in Corporate Fitness with an emphasis in Cardiac Rehabilitation and a minor in Sports Medicine. More information about Tri-umph, visit www.tri-umph.us.

When to Race What

When to Race What If you want to get the most out of your races, you've got to map out a plan.

By Amanda Loudin There are so many races out there these days that it's easy to get carried away and schedule a race practically every weekend. After all, 5Ks are a dime a dozen and the number of triathlons is growing every year as well. It can make it hard to choose. But if you have goals in mind-to set a PR or to step up to a new, longer distance-you need to get out the calendar and make mindful choices of what you do when. Otherwise, you risk overdoing it and not being fresh for your goal races. With a little time spent in the planning stages, you can set yourself up nicely for a season you can look back on with pride. Making a schedule The first thing you want to do is determine which one or two races are your "A" races. These are the events where you really want to achieve something, be it with a faster time or with a new distance. For instance, if you're gunning for your first marathon in the fall, then make that your top priority of the year. Or if you're competing in a triathlon for the second year in a row and you want to chop some time off your result from last year, put that race at the top of your list. In reality, you probably only have room for one or two "A" races each year. That doesn't mean you can't do well at your other races as well, it just means that your body can only truly peak a couple of times each season. Once you've picked out you're "A" race or races, take into consideration the other races you might want to add to your schedule. Good choices might be those that help you prepare for the "A" races. For instance, with a fall marathon on the schedule, a half marathon scheduled about four to six weeks before can serve as great training event. There also might be local events that you love to do each year. These can all play a role in strong racing later on at your key race(s). The trick is to not over-race, and to use less of a taper for the events that aren't top of your priority list. Try not to schedule too many events; more than one a month is not going to give you the time you need to get in all the training for your big event. For those lower priority "B" and "C" races, try tapering just a couple of days in advance so that you don't lose too much training. The same goes for recovery afterward. Don't push it in the first few days after the races, but don't take as much downtime as you would after a big event By putting this approach into action, you can not only enjoy a full race season, but make sure that you are ready to rock those events that mean the most to you. Good luck! Amanda Loudin is a Maryland-based freelance writer, runner, triathlete and certified RRCA running coach. She's completed seven marathons, including Boston, and countless triathlons ranging from sprints to Ironman distance. You can follow her adventures at www.misszippy1.blogspot.com.

Latest Run - last Friday

Even though I am sick right now with Strep and letting myself rest...I'm still celebrating in running 8 miles on Friday and hope to hit 8 miles again or even 10 this Friday. It's just a stress reliever and so calming...mainly I name these "post-race runs" and will until May begins.

Recovery - Grateful

It's a little known fact that rest really does help your body. LOL (not that I am the best listener to this though). This past week has been most interesting for me and yet most needed. There were some rescheduling of clients so I could rest more and also just 'being' a little bit more. I was glad to mow yesterday but more importantly run 2.5 miles pain free and conscious of my pace but also my body. I did some light weight lifting and then swam about hmmmm.....700-750m.

This morning though I wanted to see where my legs were recovery-wise so I ran 5 miles on the riverwalk and WOW after about a mile I could kick up my pace and ended up doing the last two miles in 8:30 pace which is really good for me - especially with how much I just stripped & ripped my muscles up from the marathon.  I feel so blessed to be able to move now and just to simply run. After Sunday, I don't want to take for granted the fact that I don't necessarily HAVE to run but am privileged to do it.

Life is different when you see exercise as a gift and not as labor-some or as horribly hard. The sweat poured in the chilly wind and boy my body was happy it wasn't hot. Mark runs in the French Lick 10k tomorrow which is suppose to be in the 40s and rainy :(.  However, we're hoping to have Ian run in the "Kiddy Romp" before hand...he is really getting into running. We went to two track meets this past week and he could not wait until the meets ended to run around the track. He had pretty good form too!

People might be surprised....St. Louis Marathon

People might be surprised to find out that this therapist/minister's wife is just as crazy as them. :) I have my own bouts of insanity and out-of-controlness. In fact sometimes these times can go for days until I'm finally able to identify them, work through them and give them over to God (if you do not know what that means maybe we can talk about it sometime together - just ask). Often my pride gets in the way and I think that I am "with it" and should be "alltogether" but as I grow older and gain more experience I realize that this is part of the process of who I am and who God is developing & refining me to be. Remember...it's not about me and there are things in this life I cannot control and people I cannot control.

Here's what the start will look like...
Sunday, I, Lordwilling will run the St. Louis Marathon - all 26.2 miles of it. It is a complete experience that begins with physical (running all of it except water stops), emotional (excitement, dread, angst, elation, anxiety, agony, ecstasy), mentally (thoughts are flowing and really begin to work even during the first mile and especially in overdrive by the time 13 miles goes by....), and spiritually (it is a continual conversation with God, encouraging myself, opening myself up to this experience and really being present).  There are always parts of me that just want to think about nothing and everything all at once while I run and hope that the miles just go by until I realize "wow, it's mile 19 and I only have 7 more miles to go - I've done this before" - or even better "it's mile 24!" but that doesn't happen. You have to work through each mile as it's own individual entity and move through it then on to the next one.

Since I'm not an elite runner, I don't get the privilege of simply running fast and speeding by...I'm not a penguin anymore (running slower than 11:00 minutes per mile) and am simply officially AVERAGE (8:30-10:30/11 minute miles). I hope to be consistent with 10:00 minute miles in the beginning and slowly, steadily speed up to end on 9-9:30's.  I ended my last two miles in both Cincinnati & Columbus marathons at 8:30!! That was all mental and putting one leg in front of the other.

I'm not sure about hills or this course really. It's kind of blinding but is sure to be scenic! I still can't decide on what shirt to wear and was hoping to pick up a new one with pockets that looks sweet on me (yes I'm vain when I run but give up some other things like thighs, my thighs will show and that is ok and just is - I'm not a stick and have shape)

I just hope that this experience is awesome...all the others have been. I know I have trained for it and have been told by Mark and several other friends (awesome friends by the way who have watched me train these past several months through winter) that I am in the best shape of my life and am going to kill it. I sure hope so......I know I am....and it's weird. I don't know if I will ever be in this good of shape even if I don't eat very healthy and consistently.  I want to ROCK this marathon!  LOL, it's only Thursday! Until then, I'm cleaning, mowing, prepping for client sessions, reading, playing with little man and spending quality time with big man and with our Creator.

15 miles & "Circles"

Awoke at 4:35am this morning (alarm was to go off at 5) and felt somewhat ok to get up. I just figured well the more I lay, the less I sleep, and the more I lay, the more tempted I am to miss this run. See this run couldn't happen at any other time this weekend due to weather, on-call obligations & other plans.
NOTE: I now can make a ponytail out of my hair - it hasn't been this long in a very LONG time.

I get out of bed and begin to run (clothed mind you) and begin to remember why I was so disciplined to get up so early when it was just a mere 20 degrees out this past winter. I would not say it felt fabulous but the potential was there. Anywho I titled this run "Circles" because that is what I literally did around numerous neighborhoods around our north side of town...I just went around and around and then straight and around and around so the map looks pretty weird but I got it in! And after having strep throat I am happy with that. It was a little lonely but I talked periodically with God and felt my knee alittle but just kept going.

Being Gentle with Myself...

Has there ever been time when you come to the realization that "whoa, I'm pretty hard on myself?"

Nah, me neither...but and that is a BIG BUT, God always shows me this truth when I get sick. It never fails. In the moment of my sickness, I lament, I question and I get through it but in the process often miss out on the bigger picture. Guess what Kara, it's not about you.

This process of training for this 4th marathon has been a different journey for me. One that has at times almost consumed me with workouts entailing swimming one day to running 5-7 miles then weight training an hour and another day running more than 10+ miles. It has been a lot of on my body and I know this, but there are times when it does feel like you're invincible. Until a knee injury comes up...then you focus on that or then you get sick and you focus on that...which is my current story.

Through the knee injury or whatever it is/was, I've had to buckle down and do only the movement that would benefit my knee which has meant less weight training, and decreased workouts during the week AND most importantly giving my stress, my time and my own anger to the One who can take it (no not Mark), Christ. It's a different view and takes a different perspective.

But I have realized that while being sick, I can now look back and I make a *sigh*. It was good. I would not have taken a break from this training process any other way especially after a 22 mile run last week. This has brought to my mind, being gentle with myself and letting myself heal and move forward. We are so hard on ourselves and I see it all the time in doing therapy and ESPECIALLY with couples. We are hard on us and we are hard on our spouses. In reality, we all really are doing the very best that we can in those moments. But we are all vulnerable to criticsm - it hurts from our spouses but it seems natural to us to do it to ourselves.

In addition, the bigger picture that I could not see involved the facilitation of the premarital class/group I do on Sunday mornings and this past week was Sex & Intimacy. This was the one session I was so excited about and lamented all at the same time. I was excited to present this awesome gift that God gives to us as married couples - this intimacy we have with no other person on earth and yet how to present it and be bold enough to say what needs to be said about the effects of sex before marriage & some consequences that come from living together before that commitment is made.

I've prayed and prayed about this very subject with God for quite some time. And behold, I got sick...and so sick that I could not do this. In God's mighty plan, He brought forth a compassionate couple who has experienced these things, seen the consequences, and now knows God's plan for their lives. They at first were not going to be there (which is ok) just as a mentor couple to share their experience but then 15 minutes later called me back to say, "we'll come home early, we wish someone would have taught us this before we got married". So WOW, they facilitated it and in my mind, that is how it was suppose to happen. His perfect plan worked for the good when my plan falls short. It just helps to get perspective at times...

22 miler *awe* *sigh* yes!

So I might be a little obsessed with this Garmin Connect thing....I ended up having to do a little loop in between switching biking friends and thought "how will this show up on my route"? Anywho 22 miles done.

Thoughts before a LONG Run

These are my thoughts before a LONG run...you may be surprised:

* I don't want to do it
* I'm nervous
* what route would be best
* will I have the strenght?
* it will take me how long? almost 4 hours? or more?!!!
* what am I thinking that is insane!?
* well, what if I do it later - can't do it later, just do it Kara
* well, the sun will be out
* can I just go back to sleep right now? NO!
* did I eat too much or too little?
* will I have enough fluids?
* will my shoes be able to make it all the way through?
* this is going to hurt, oh my legs they hurt already
* wait a second, this is what I want to do!
* I know I will feel awesome afterwards!
* the birds are chirping!!
* I can do this! God can do this - He can do this through me!
* if I do this, it will be a testament to His strength and not mine
* hmmmmmm how many GU's will it take...4?
* what is the flatest route I can run or that can have a bike accompany me?
* it is just 1 mile at a time (2 miles for every water stop)
* every 4 or so miles for GU
* what is the best way to dress - 45/50 degrees to 65 degrees while I run
--- Nike shorts (cold legs will get warmer)

--- Flying Pig Mini-Marathon short sleeve running shirt (a little cold for sleeveless running shirt)
--- maroon long-sleeve wick-away shirt (holds cell phone too & to keep warm)
--- hat (yellow or white?)
--- sunglasses (el cheapo pair)
--- Garmin Forerunning 205 watch
--- 26.2 Chicaband
--- running socks & 2 types of shoes (old running shoes phrasing them out & new running shoes) *yellow tag on old pair of running shoes is my "chip" from the Tulsa Half-Marathon in November 2010 where I almost broke 2 hours
--- Body Glide Anti-Chafe
* ipod shuffle? or no ipod shuffle? (well you know God has been telling you lately or you sense He is telling you to turn it off) so NO - woah, never have ran without it

Morning Run

This morning I tore myself out of bed - yes tore. The sheets could barely come off of me as I thought about a) sleep, b) everything that awaited me at the hospital, & c) what I would feel like if I ran or if I didn't run. I opted to run.

As I began thinking, "hmm...maybe just 4 miles" I geared up to get in my rhythm and gradually I began to think...about EVERYTHING. Here are some various thoughts that i zoned out with:

* projects for Crop for Kicks with Candy
- Christmas card squares-all years
- Ian's pages (some important ones)
- "past" pictures & stories
* clients...
- various couples & their directions
- upcoming conference
- my point-of-view, God's point-of-view & their point-of-view
* plans for this weekend (20-miler, Mark's sermon, on-call)
* laundry needs
* how fast or slow to go on this run
* most importantly: how to move to obedience when tempted to fall
- yes a loaded thought but I pictured myself in a moment when I would & have felt overwhelmed to overeat or to overindulge in items that are not good for my mind or my body
- analyzed my motives & my methods
- humbled myself before God to be lifted up with His strength & not my own
- thought about conversations with clients about overcoming & conquering

PS - I ended up running 5 miles :) I love how thoughts just take you places. The extra energy helped me kick my day off and He was first in my thoughts.

Spring 2011 Training Schedule

Here is my Spring 2011 Training Schedule I am currently following. For the most part I am doing pretty well with it. I sometimes struggle on Tuesdays after getting up so early Mondays and working a full day at the hospital. Tuesday morning run is so hard to do. Otherwise this is a compiled training for a tri and for a marathon - actually a marathon that would beat 4 hours .

* cycling = bike training in our basement or a spinning class
** "bp" = body pump class (weight lifting)
*** "stretching" = pilates/yoga class
**** swim/# = the miles I need to run on that day if I am not swimming

Follow along if you would like or take bits and pieces from it. I learned from Mark but this is the first full schedule that I have organized by myself and for myself so I'm pretty happy. :) Happy training!

Nutritional Information - Training

Written on Go! St. Louis website - I need to concentrate on this - ENJOY!
Nutrition is a very important part of training. Proper food and fluids not only provide energy for an athlete to achieve his/her daily fitness goals, but also helps in muscle recovery after your workout. Clint Verran, a licensed physical therapist – specializing in running-related injuries; a personal running coach; and one of America’s premier runners – is a big believer in the power of nutrition. Here, he provides some nutrition tips for adults participating in the GO! St. Louis Family Fitness Weekend.

Daily Nutrition : The goal of your daily nutrition should be to adequately fuel your exercise, promote recovery, and avoid fat storage. Eat often to help control portion size. Multiple, smaller meals are best rather than large meals which trigger fat storage.Eat a small snack right before you run and fuel up on some carbohydrates immediately after running. Plan snacks between meals. Exercise and a steady caloric intake during the day keep your metabolism hot. Plan your eating around your activity. Monitor carbs. Eat carbs earlier in the day to fuel your exercise and daily activities. Limit mega doses of carbs in the evenings, unless you’re racing the next morning!

Race Week: Traditional carbo-loading techniques call for a 3-4 day "depletion" phase, where runners completely avoid any and all carbohydrates. The theory is that by starving yourself of carbohydrates, you make your muscles carbohydrate receptors hyper-sensitive to carbs. Then, when you reintroduce carbs, you load your muscles with more than they could normally absorb.

The problem with this method is that you expose yourself to a high risk of illness. Your immune system runs on carbs. The last thing you want is to get sick the week before your big race. INSTEAD, try a very subtle reduction in carb intake for a few days, early in the week. A small reduction should be fine because you are already tapering your training at this point. Then, the last three days before the race, get in as many high-quality carbs as you can.

During the Week: The marathon is the only distance where calories are required during the race. 10Ks and half marathons can easily be run on the body’s own glycogen stores. During the marathon, the best way to take in calories is to drink them. DO NOT pass up a sports-drink station. Sports drinks solve two problems: hydration and calories. Plain water is better than nothing, but you are missing a great opportunity to fuel your muscles. Carbo-gels or Energy Gels can satisfy thisn need if sports drinks are infrequent. You need to practice taking these gels during training. Take the gel with a couple big gulps of water. If you choose the gel route, try taking three. One gel at 6 miles, 12, and 18. Getting them in on the early side will be more beneficial than waiting until the end of the race. Look for caffeinated gels for later in the race. The caffeine will help keep you mentally focused when you really need it.

Post-Run Recovery: The most important thing to remember when it comes to recovery nutrition is TIMING. Immediately after exercise, your muscles crave carbohydrates. If you can consume carbs within 45 minutes or so after a cardiovascular workout, your body will do a much better job of storing the carbohydrates as muscle glycogen as opposed to turning it into fat. This muscle glycogen will come in very handy for your next run! TIP: Try to take in AT LEAST 500 calories of carbohydrates (grains, cereal, fruits, energy bars) within 30 minutes following a run. The longer you wait, the more of this wonderful effect is lost. Change into some dry clothes, EAT, then get that shower!

Important Habits
The most important habits you can have to live a long and healthy life are:
yes 1.Exercise and move your body every day.
yes 2.Always use your seat belts.
oops 3.Drink water - your body is 70% water.
sort of 4.Eat a good breakfast every day.
sort of 5.Eat a lot of fruits and vegetables.
sort of 6.Limit fat, salt, caffeine, and sugar in your food.
try to 7.Sleep 7 to 8 hours every night.
yes 8.Spend time with friends and laugh a lot!

A More Comfortable Ride - Tri Training

From IRONGIRL email newsletter...
I've been off my bike for a few months (oh do I enjoy the off season and the holidays) and I dread getting back in the saddle. For the simple reason; it hurts and it takes a while for the ride to get comfortable. Here are a few tips for a more comfortable ride:

a)Seat - your seat is so important to your comfort. They make women specific seats so do a little research to find one. Ask at your local bike store to do a butt fit...sounds crazy and a little embarrassing because they actually measure your butt, but it will identify the perfect size seat for your frame.

b)Bike fit - it really does pay off to have a proper bike fit...not just once but throughout your time on your bike. New shoes - get re fitted, back hurts -get re fitted. This is not set it and forget it, this is a work in progress.

c)Padding - to pad or not to pad! For long rides it is necessary to find a good pair of bike shorts or pants that have a nice pad in them. You might feel like you are wearing a diaper when you are walking around but on the saddle it is all about comfort so you get in a good productive ride!

d)Chamois Cream - to lube or not to lube. I can honestly say I have never had saddle sores or chaffing issues but I do use a chamois cream for the moisture and comfort. There is no one size fits all on chamois cream either, but there is one specifically for women. The ingredients are anti- bacterial so less chance for infection and they have added ingredients for a moisturizing consistency (who wants wax on their girlie parts)....Hoo Ha Ride Glide...for women by women

If you visit www.reflectsports.com and use Irongirl15 at check out you will get a 15% discount...