IMWI training - feeling prepared, confident and ready

The work is done.
Thank you body!
My 9th Ironman journey is coming to an end and in two weeks, on September 7th, 2014 I get the privilege to take my body on another 140.6 mile journey to reach the Ironman Wisconsin finish line.
My dad will get a front row seat from above and I will be sharing the race course (my 2nd time racing IMWI) with my best friend, coach, training partner and hubby. 

I often hear athletes talk about feeling undertrained. That's a very difficult word for an athlete to have in his/her vocabulary because it is often used in the context of not being physically prepared. 
When I think about my last 4 Ironman journies, I have intentionally and unintentionally taken different routes to prepare my body and mind for race day. 
In the past 15 months, I have crossed 3 Ironman finish lines and have felt unprepared for 2 of them. 
But amazingly, the two that I felt unprepared for, I did amazingly well. I qualified for 2013 IM World Championship at IM Lake Placid with a roll down slot and at IM Austria, I had a PR of 10:17. At Kona, I felt the most prepared out of any IM and had a great day. But surprisingly, the two IM's before and after Kona that I felt unprepared for, I still managed to find success on race day. 

I feel extremely ready for IMWI as I go into this race with 15 months of injury-free, consistent training. I have experience from starting and finishing 8 x Ironmans and I know that my race day performance comes down to how I take my trained, well-fueled and mentally strong body/mind over 140.6 miles all while overcoming the obstacles that I experience on race day (and yes, there will be plenty of them for every IM I experience something new that happens to my body/mind/gear/gadgets).

So as I have been extremely careful to save my best performance for race day (and not waste it in training), I believe that I am prepared and absolutely not overtrained. 
I think that it is normal for any athlete to look at those around them (other athletes on social media, race results, training partners) and compare training schedules. It's easy to think in your head before, during and after any workout "am I doing enough?"

I realize that we always can do more for if we aren't injured, sick or burnout, there is still room for improvement. But it is a careful line to cross for it's really hard to have that great race performance that you have worked so hard for if you use all your physical and mental strengths in training and overdo it in training. 

So how do you now if you have done enough?

From my experience, it is just something you feel inside. It's this itch that you can not wait to race but still have waves of anxiety or nervousness coupled with excitement. 
To trust yourself that you have done enough, you can't doubt your fitness. The only thing you can do is race with your current level of fitness and have a plan that allows you to put all that training to good use. 
You have to feel confident in your training session. I realize there is a learning curve for newbie endurance athletes to gain confidence with each longer workout but if you have one opportunity to prove you can do "it", save it for race day. If your body and mind are in a good healthy place, I promise you that you can do "it" on race day. 

If you are nearing your upcoming race or have a race on the horizon in the next 6-12 months, it's a very special thing to feel prepared. Overtrained is something that has significant symptoms that will negatively affect performance whereas underprepared is something that may be objective to the athlete in reference to not completing assigned workouts, cutting workouts short, not feeling successful with fueling/mental focus, etc. You can certainly race underpreared but your pacing strategy will need to be carefully constructed. You do not want to race overtrained for it only creates a spiral of issues with your health and motivation to follow. 
So endurance athletes, let us all meet somewhere in the middle. 

If you train smart, you will constantly find yourself improving in some way, as an athlete. You may get faster and/or stronger, more powerful or just find yourself racing smarter. 
Within every journey that you take your body on, create a plan that allows you to make progress so that by race day, you feel prepared. Although every athlete wants to peak appropriately in his/her season, keep in mind that peaking is relative to current level of fitness. Every season you have the opportunity to train in a way that allows you to discover new limits. That is, so long as you do enough but do not overtrain. 
Preparation is not limited to physical fitness but it also has to do with nutrition, mental focus, calming nervous and silencing self-doubt, understand gear-related issues and knowing how to execute on race day. 
Your plan should give your body steady, consistent progress so that you find yourself motivated to train and put in the work to become someone that you were not when you started training but not too much progress, too quickly that find yourself hitting a plateau or not enjoying your journey. 

I am sure there have been times in life when you have not felt prepared and you have done just fine. 
Trust yourself that when it comes to race day, somehow, someway, you will use 3,6,9,12 months of training for good use and finish your dream in the making. 



After our mile-repeater workouts on Thursday morning, we did our first group ride in Greenville at 5:30pm at Hotel Domestique. Although our legs were a bit tired from the morning run, we both looked forward to not only spinning our legs with a group on our road bikes but biking with George Hincapie!! 

On Friday morning, I gave us a great swim set.It was fun to push a bit and we enjoyed the recovery in between intervals to keep the form good. This is really important for Karel for as a newer swimmer, when his form goes he gets really tired (and vice versa). We do not swim side by side or on the same interval but I try to give him workouts that will help him build endurance and confidence in the water. 

400, 300, 200, 100  - mix it up
6 x 50's w/ fins (Odd: 25 right arm only, 25 left arm only. Even: build to fast), rest 10 sec

3 x 200's @ 80% (or IM distance effort) w/ 30 sec rest
100 EZ (pull/paddles active recovery)
2 x 200's @ 85% (half IM/Olympic effort) w/ 30 sec rest
100 EZ (same)
1 x 100 @ best effort
100 EZ
3 x 100's @ 90% w/ 20 sec rest
50 EZ
2 x 100's @ 95% w/ 20 sec rest
50 EZ
1 x 100 @ best effort

100 cool down

3500 yards total

(30 min of hip/core/glute work today)


4 hour bike + 30 min run - bike focused race day prep brick

Warm-up 47 minutes (this is our typical warm-up time as we ride from our house and this is when we hit our country roads. This includes about 1100 feet of climbing - talk about an easy way to get warmed up!)

4 x 30 minutes at IM effort w/ 4 min EZ in bettwen

Total stats:
3:43, 66.43 miles, 17.8 mph average, 3753 elevation gain

Although we have no flat roads to ride on, I also made sure to ride on bumpy roads similar to IMWI, technical sections and of course, lots of rollers. I had 4 bottles on my bike of INFINIT nutrition (Custom blend) so I not only practiced my pacing strategy but also my nutrition which has been perfected in every workout. I also had my race wheels on as well as my race day outfit. 

Steady run, no main set. Walk 30 sec after each mile. 

32:39 minutes, 4.06 miles, 8:02 min/mile average
Splits: 7:53, 7:45, 7:52, 7:52 min/mile

It was very hot so not only did I go through my two flasks that I brought with me (with nutrition in them) but I refilled after 2 miles at a nearby hotel. 

Campy loves training for an Ironman!!

Yummy fuel for Sunday's run focused brick!! 
Homemade pizza with Trader Joe's herb dough.
Yellow pepper, arugula, mushrooms and leeks along with marinara sauce and cheese. 

Too cute not to share. 


2 hour bike + 2 hour run - run focused brick

1:20, 22 miles, 1234 (how cool!) elevation gain.
All at IM effort on rolling hills. Took about 40 minutes for my legs to get warmed up, which is typical after a hard workout the day before. 

2.5 mile warm-up (rest 20 sec after each mile and 1 minute before main set)

3 x 1 miles at max sustainable endurance effort w/ 30 sec rest in between
Rest 2 minutes, repeat set 1 more time

Cool down with Campy

Total stats: 1:11 total time, 9.02 miles, 7:56 min/mile average (this includes walk breaks but I stopped my watch at my 2 minute break and used my recovery HR 2 min warning as my "timer")

The weather was perfect for this run - cloudy and even a mist of rain. However, I still went through all my flasks and brought extra nutrition with me. I ended up consuming 6 ounces of water w/ Napalm (80-100 calories) every 30 minutes of running so a total of 24 ounces of fluid (+ extra at water fountains when I refilled at my mile interval walk breaks) + around 220-250 calories for 9 miles of running. I felt strong and really light on my feet. Talk about a great run to finish off my IM training! 
I ran a big loop so my course was not flat. I purposely tried to finish each round (last mile of three) on a net incline since IMWI finishes slightly uphill into town. I focused on a pace that felt good and made sure to rest in my walk breaks (or cool myself at water fountains to reduce core temp and to refill my flasks). I do not plan to run this fast on race day but we do not believe in running "slow" which can affect form so instead, finding a pace that feels comfortable but sustainable and using walk breaks to postpone fatigue.  My longest run for IMWI (and probably since IM Kona in October 13th, not counting an IM race) was 16 miles so I had nothing to prove here in terms of miles, I just wanted to feel good and to dial in my nutrition and work on mental focus and form.

Mile 1: 7:54
Mile 2: 7:53
Mile 2.5: 7:57 min/mile pace
First round: 3 x 1 miles:
7:28, 7:26, 7:56 (last mile uphill) w/ 30 sec walk in between

2 min rest

Second round: 3 x 1 miles: 
7:21, 7:22, 7:46 (last mile uphill) w/ 30 sec walk in between
(always a great feeling to finish strong!)

Hello active recovery week!!!! 
Rest up Campy, we have lots of walking to do this week! 


Avoid dehydration with these hydration tips for endurance athletes

Triathletes and endurance athletes are very susceptible to dehydration and even more so, a heat-related injury. 
What must be understood is that the body is compromised when we place intentional training stress on the body through training and racing. However, what is even more serious is that many athletes are not taking the daily precautions to be "healthy" on a day to day basis. So as you can imagine, when an athlete throws in 8,10 or more hours of training per week, there is even more confusion on how to meet daily and sport needs but very little time to even make time/energy to ensure that the body is healthy going into workouts and well fueled/hydrated during workouts. 

Because endurance racing is far from normal or easy for the human body to handle, health professionals acknowledge that metabolic demands during training/racing in long distance events are not easy to meet. That is, it is very hard for the body to take in the appropriate amount of calories, carbohydrates/sugars, electrolytes and fluids, in the right concentration and at the right time, consistently throughout an event in order to postpone fatigue and to prevent dehydration. These are two limiters for endurance athletes. 
If you think about those who succeed well in endurance events, every athlete is experiencing fatigue from glycogen depletion and dehydration but those who can minimize these two performance-limiting issues the longest, is the one who slows down the least and thus, the one who is the most successful on race day. 

Because endurance racing is extremely contagious for those who want to push the boundaries, challenge the limits and prove that anything is possible, it is extremely important that you do your part and be responsible for your health when training for endurance races. 

I see it and I hear about it all the time!

-I don't like water
-I didn't finish all my bottles on the bike
-I don't like to carry anything when I run
-I am not comfortable drinking while running/riding my bike
-I don't have enough cages on my bike
-I don't like sport drinks
-It's only a "short" workout - I don't need it

I could go on and on and on. 

There are dozens of excuses and reasons that endurance have as to why they are not meeting their fluid/electrolyte/calorie needs during training and racing and not only is it holding athletes back from reaching performance goals but it is also extremely damaging to the body. 

Because the human body is extremely complicated, we must understand that there is never a perfect plan that works 100% of the time. Just like in life, we have lessons. Learning lessons. 
The goal is to always learn from what doesn't work in order to not make the same errors/mistakes twice. So if you are an athlete who keeps struggling with your performance/health and can't seem to figure it out, contact a sport RD who can help you out...before it's too late. 

The problem that many athletes face when it comes to training in the heat or just training in general is that the body suffers to adapt to training stress. Certainly we all have our own definitions of this suffering but we can all agree that to reach our potential as endurance athletes, there has to be a steady, consistent training load on the body (with ample recovery) in order to prepare for the upcoming event. 
However, there are some symptoms that are not 'normal' when it comes to training for endurance events and we want to do everything possible to minimize or avoid these: 
-blurred vision
-loss of focus
-no appetite post workout
-excessive sleepiness
-extreme weakness
-low blood pressure
-stop sweating
-dry mouth
-dark urine
-dry skin
-excessive urination/little urination
-extreme cramping
-excessive thirst/lost of thirst
-rapid, elevated pulse (despite effort slowing down)
-muscle spasms (during and post workout)

Are you currently experiencing any of the above and have you been associating these with a "hard workout"? 

Every human body is different but we must pay very close attention to our body when it comes to training and racing in endurance events. If you are not focused on making sure your body stays healthy during a workout or race, you are going to have to spend a lot of time getting your body healthy again before you start even thinking about training again. 

To help you out, here are a few very simple tips to ensure that you are staying hydrated during your workouts (and races): 

-Be sure to have a sport drink with you for all workouts lasting more than 1 hour - this should contain a mixture of electrolytes, carbohydrates and fluids in an appropriate concentration to digest well and to be efficiently absorbed. 

-For intense or very sweaty workouts lasting less than an hour, have at minimum an electrolyte tab in a bottle of water. 

-Aim for 24-28 ounces of fluid on the bike per hour and at least 16-20 ounces of water per hour while running. 

-Aim to sip your bottle on the bike every 10-15 minutes (you need at least 2 gulps to ensure that you are getting in around 3-4 ounces of fluid). 

-Aim for around 8 ounces of fluid every 20 min while running, Small sips more frequently will help with digestion and hydration. 

-Cool your body during all workouts in the heat (ex. bike/run). Be sure to bring liquid calories for every hour of training but additional water can be consumed as well as used for cooling the body. 

-Be sure you are setting yourself up for good hydration. Cages/hydration systems on the bike should be accessible and easy to use in ALL conditions (ex. bumpy roads, rain, technical courses, etc.). Your run courses in training should allow you to refill bottles that you bring with you OR set up bottles on your course. Everything you do in training should be practice for race day. 

-Do not wait for thirst to kick in during endurance workouts/racing. You need a fueling regime to meet needs and a schedule. Your body is very smart and it works really hard to correct itself during all scenarios. So any cues that you receive or changes in performance, this is simply your bodies way of trying to fix itself. For some, the body may eventually start shutting itself down so that you do not risk very serious injury to your body. This isn't because you didn't train hard enough or because you are weak but rather because you did not pace and fuel smart. 

-Although you do not need to overhydrate (especially on water), start your fueling strategy early in training/racing (ex. start drinking your sport drink within 10 min of working out/racing) and sip frequently. An athlete who waits to drink until he/she is thirsty is behind on fluid requirements and many times, this will cause an athlete to drink an excessive amount of water (as it may be more palatable as a race/training continues) and may cause hyponatremia (very serious) or may cause bloating by trying to drink too much at once (often a hypertonic amount from guzzling a lot of drinks at aid stations or stops at gas stations in training). 

-Make your nutrition during workouts as simple as possible. You should not be using 3 different methods of getting electrolytes, calories/carbohydrates/sugars and fluids. This is not only extremely difficult to master since you are not a sport nutrition chemist but it can also be very difficult to ensure that you are meeting your needs. 

-Pace yourself. Mild dehydration affects performance and can cause drowsiness, irritability, loss of concentration and headaches. When dehydration becomes worse, serious performance inhibitions occur which also affect the heart, brain, muscles and organs. Successful athletes know how to pace an effort so that nutrition/hydration is helping fuel the effort. If you overwork your body it is not possible to overfuel the body to meet your training/racing demands. 

And lastly, you have to be respectful of your body if the plan doesn't go as planned. If you are feeling any changes with your body that do not feel normal, first slow down. If you are not able to get yourself to that "feel good" place that you have felt in past workouts, you can not continue to push your body for it will eventually be unable to meet any physiological demands that you are trying to place on it. Never get upset at your body for a bad workout or race if it is simply trying to do what it knows to do and that is protect you from a serious heat or other-related injury. 

If you know someone who can benefit from this blog, please sure. Sport nutrition is a complicated area with many tips and suggestions that are not always practical or healthy. To better help endurance athletes, it is my goal to ensure that athletes know how to better fuel and hydrate a body in motion. 


Ironman run mile-repeaters - pick your workout!

It's always an exciting time to approach the Ironman taper. It is even more exciting when the body and mind are getting more and more itchier to race. The ultimate goal for any athlete approaching taper is to have workouts that are not too damaging that the body can not recover from them but every workout is executed in a way that brings confidence that all will come together perfectly on race day.

Over the past few years, I am continuing to learn the best way (each year) to apply training stress to my body for performance gains with Ironman training/racing. Not too much, just enough is my ultimate goal to keep my body in good health.

 I have found through higher intensity training and less volume, I receive greater training stress on a more consistent basis. My mind and body recover quickly and burnout is not even close to my mind. I'm in a really good place physically and mentally for IMWI and I am SO excited to race my 9th Ironman just 12 weeks after racing IM Austria. Although this is my 4th Ironman in the past 14 months, my body feels fresh and my mind is excited to race. This is exactly where I wanted to be when we planned our race schedule back in November 2013.

The approach to training that we use for us and our athletes is not the only way to train for there are many approaches but we find it very effective for many reasons.

However, you have to trust our philosophy to become a believer that endurance athletes do not have train exhausting long distances to prepare for race day. If you constantly think to yourself that you should be doing more or you can do more, than you will find yourself not reaching your full potential. You have to trust the master plan, be willing to be patient and train hard but recover harder.

Here are a few key concepts that athletes must understand and believe in when it comes to the "less is more" approach (whereas we believe it is simply "enough"):

-Sport nutrition must support every workout. If you are going to stay consistent with training, you have to support the body. Therefore, every workout must have a pre training consumed before, a sport drink (in the appropriate concentration) consumed each hour during and a recovery drink/snack following the workout. The during fueling concept is never forgotten during swim workouts and especially not during runs. It is imperative that our athletes bring nutrition (liquid calories - carbs, electrolytes, water) with them during ALL run workouts OR set up aid stations, do out and backs or short loops so nutrition can be consumed and refilled.

-If you train hard you have to recover harder. There is a careful balance of training and recovering. The closer we get to race day, the more emphasis we place on recovery. It is no fun to train or race injured, sick or burnt out.

-We use the word "intensity" a lot when describing our approach to training but a better word should be sustainable max effort. If an athlete let's us help them plan their entire season (which we try to do for all our new and returning athletes) we can better periodized the training so that our athlete peaks appropriately and minimizes risk for burnout and injury. We first focus on getting stronger through strength training to build a strong foundation. We do not do "base" miles or any specific sport "blocks" of training. We then spend time on getting our athlete faster. We do not throw in endurance here with the intensity but instead, have specific workouts that help an athlete get faster in certain areas without overloading the body. I don't know any athlete who doesn't want to get faster and many times I see athletes spend too much time doing long slow miles and then when the body is tired during peak season, they try to throw in speed work on a tired body without and decrease in volume. Finally, when our athletes have their strong fast body to work with, we then increase the volume. This is a beautiful time when our athletes can enjoy the benefits of speed work as they pay off through improved endurance. During this time, the athlete enjoys their hard work as it pays off in more race-focused bricks and there is little need to do long, slow workouts like long bikes and runs. We spend a lot of focus on nailing the pacing strategy on the bike for a strong run off the bike so we do a lot of bricks.
-It's not just about the miles. We rarely use mile-based workout. Most of our workouts are by time so that our athletes understand how much time they should/need to devote to their individual workout and what the focus is within the workout. Which leads me to the next concept.

-Every workout has a purpose. Our athletes build confidence with consistent workouts, not just from one weekly epic workout. Within each workout, we focus on a variety of methods of determining how the workout went in terms of "success" : RPE, watts, paces, effort. We consider how life may affect each workout and we modify workouts based on life. We do not use HR as a training tool, we just monitor the HR as needed.

-Every athlete is different. We all respond to training stress differently and this isn't just from a physical or fitness standpoint. As life changes, so does our training routine and diet and it is important to consider what allows an athlete to progress the easiest rather than making life fit into a training plan.

-The number of weekly hours of training is determined by how much time an athlete has to train. This comes after considering time spent for work, restful sleep, meal planning, family time, social activities, travel, etc. We never sacrifice sleep or healthy eating to put in more training miles/hours.

-Strength training builds a strong athlete. Flexibility work helps keep an athlete healthy. We never spend too much time on either one but instead, enough time to enhance the cardio routine.

-Skills and form override speed and power. If form suffers, our athletes have to slow down or adjust the workout. If skills are not addressed, an athlete is waiting for an injury to happen. We never forget to incorporate form-focused workouts as well as drill/skills work to keep the athlete focused on the little things.

-We have fun. We understand it's a lot to balance and we all have a moment here or there when we question "why" we are doing this. We make sure that the hard work is going somewhere and the training plan is realistic to our athletes goals. We never want training to feel like it is taking over our life but instead find a way to let it be part of our lifestyle.

-And lastly, we inspire others to dream big, set a goal and work hard. There are many negative sides for training for endurance events and low blood sugar, unintentional weight gain/loss, dehydration, extreme fatigue, mood shifts, injuries are often part of the "norm" when it comes to endurance athletes. It is my goal as a coach and dietitian to minimize these issues as much as possible. This training lifestyle is suppose to make us healthy and happy and many times, I find that many workouts are unfocused, unstructured and too extreme for the body to handle and on top of that, a sleep deprived athlete who isn't using sport nutrition properly (or at all) and doesn't make time for healthy daily eating is simply damaging the body and setting the body up for failure. As endurance athletes, we now that we have to put in time to train for long distance events to properly prepare for the upcoming adventure on race day. However, with our dedication and passion for training, it should come from a place of balance and knowing that we are being smart, not only with our training routine but also with how we challenge the body.


On Thursday morning, Karel and I each did our own "speed" workout within our last "long" run. We both ended up doing mile repeaters but a slightly different workout all together. So here you go....take your pick as to which workout you would like to do before your Ironman....that is, if you focus on the key concepts I mentioned above so that you arrive to your taper with a healthy body that is not too damaged or burnt out from your previous training. Train smart!

Marni's Treadmill workout: 

Total distance: 10 miles
Total time: 1:20 (including rest breaks)

10 min dynamic stretching (mostly hip opener exercises)
20 min run on .5% incline for entire workout (straddle treadmill to stretch out/recover at 9 min and at 18 minutes) - comfortable pace, ~ 6.8-7mph
5 x 40 sec "fast" efforts (around 8.5 mph) w/ 20 sec straddle treadmill - leg openers

Main set (MS):
6 x 1 miles w/ 1 min rest

(I picked a pace of 8mph, ~7:30 min/mile - around 30-45 sec faster than my "dream" IM run, race pace and during my rest, I straddled the treadmill in between each mile to rest - always be careful when you straddle treadmill. I just keep the treadmill running the same pace. I had my music set on iHeart Radio Evolution 101.7 - techno music.

The pace you select should be realistic and maintainable. It will get a bit more difficult mentally and physically around miles 5-6 but that's ok. However, your legs should not be burning and you should not be hating this workout. Find a pace that allows you to visualize yourself in your race, running your perfect race. You have to keep good form and this should be an effort you can realistically maintain for at least 13 miles in a race. If you prefer a longer run/walk strategy, I recommend to stick with the same concept in terms of pace but do only 1/2 miles at a time w/ 30 sec rest in between and then afeter each 1 mile rest for 1 minute.
Keep in mind that the effort you pick is simply a percentage of your IM pace whereas the faster runners may not be running the same pace difference as those who may run slower in an IM. Therefore pick a pace that you may be able to sustain for 13 miles as a good starting place (ex. if you normally run 6:30min/mile for a half marathon you may not realistically run 7:15 min/mile in an IM marathon but it may be doable to do this workout at 7;15 min/miles to benefit from the workout. Consider the effort to be challenging like thanking me that I only gave you 6 of them, really happy that you aren't doing Karel's workout but choose a pace that makes you feel confident that by #4, you can totally do 2 more with your awesome body. 

Cool down as needed.

Pre workout nutrition: 1 rice cake +PB + 1/2 large banana sliced + maple syrup + cinnamon + raisins (consumed 60 min before workout) + cup of coffee + glass of water
During workout nutrition: 1 x 24 ounce bottle w/ 160 calories INFINIT ISIS (1 scoop + about 1/2 scoop) + 1 x 24 ounce bottle water
Post workout nutrition (about 40 min post workout): Glass of milk w/ 1 scoop Whey protein (+ water as needed) and handful of granola mixed in, then real meal of 1 egg + 1 egg white scrambled and leftover apple chia pancakes.

Karel's Track Workout

Total distance: 13.57 miles
Total time: 1:31:38 (including walk/rest breaks)

Road fixie to track (1/2 mile away - carried backpack with all nutrition)

Warm-up on track: 
2 miles comfortable (6:40, 6:45 min/mile)
Dynamic stretching 10 minutes

The goal is to not fatigue throughout the run and the beginning should feel "easy". We always try to make the end be our "best" efforts - that is when you know you paced yourself well. 
(Karel had no music to listen to during this workout and no one to pace him or suffer with him)

10 x 1 miles w/ 60 sec rest in between

Splits: min/mile
1) 5:56
2) 6:00
3) 6:11
4) 6:08
5) 6:00
6) 6:08
7) 6:04
8) 6:12
9) 6:10
10) 5:55

1 mile cool down  (7:16)
Rode fixie home (1/2 mile)
Pre workout nutrition: waffle + PB + coffee
During workout nutrition:
1 bottle w/ 2 scoops OSMO hydration
1 bottle w/ 1 scoop Customized INFINIT
1 gel
Post workout nutrition: 1 serving Clif Bar shot protein recovery powder + milk, then real meal (french toast + eggs and veggies - made by Marni)