Essential Sports Nutrition


Good Luck!

Good luck to all those competing in the Gearlink Cup in Palm Harbor. If you are looking for a fun saturday, with lots of excitement, check out the Gearlink Cup on Florida Ave near the Palm Harbor YMCA. More details check out


Isn't my brother amazing!!!
Finally getting warm after my swim this morning. Walked in the snow over to the swim building this morning at 7am and did a super long swim, 4500 yrds. It was great and I didn't want to get out..probably cause I had to walk back to my bro's house. The best part of my swim was watching the synchronized swimmers practicing in the pool as i was swimming. And I thought i was tough swimming for over 90 minutes. These girls were doing some crazy drills, so of course, i tried sculling with my hands and lifting my feet out of the water - nope, didn't work and I'll stick to swimming. hehe
Just chillin' right now as my brother takes a final. Just finished a yummy warm breakfast and about to bundle up and walk around the campus and probably head to Borders (gotta love books!) before i meet my bro for lunch at the Union.
I give credit to a lot of people in the sport of triathlon. Adults, for managing life stressors (work) around training/ parents, for managing kids and a hectic schedule/ the "older" adults (65+ yrs) for defying the odds of pushing the limits/ and now, the do you do it when it is so freakin' cold out!!!!!


Gotta love the mind of a triathlete!

After a nice easy spin last night (21 miles and a little tan), I found myself in bed around the normal time (9:30 am - yes, I go to be early, right after American Idol) but extremely tired. I know I have been training hard (lots of miles, easy on the intervals) so I am really looking forward to spending some time with my bro and leaving Seduza and Blue at home to rest. I believe in resting the body every couple of weeks and decreasing mileage, getting more sleep and catching up on normal activities (like washing my car!!!) I don't always take a weekly day off, because I am good about active recovery and allowing enough time for growth and repair. However, if my body says rest..I listen to it! Words that I live by..."I don't HAVE to train, I WANT to train" Therefore, if I don't want to do it, I don't! But, I'm very lucky that I pay attention to proper nutrition, getting enough sleep and preventing injuries so that I can enjoy every training session.
this morning was kinda crazy....let me share. I woke up a little earlier than normal to get in the pool a bit early. Woke up at 4:40am, headed to the Palm Harbor y and the gate was locked!!! what a bummer cause I was ready to swim and instead i found myself in a line of cars waiting to get into the y. Sorry suncoast YmcA but no Y is worth waiting. Good thing I had my bike (BLUE) in the car (the only thing that rides in my backseat of my hyundai) so I killed some time by driving over to the North Pinellas Y as the sun slowly started to rise. I called up Karel and told him my plan on riding over to the Pinellas Trail (about 10 miles from where I parked) and we met on the trail and biked together. so I think he was at 50% of his max heart rate (if that) and I was pushing hard. Well, that's why Karel races Pro and I have aerobars on my seduza. hehe. We had fun and it was a beautiful morning. I headed back to the Y 2 hours later and jumped in the pool for a swim. Gabriela came to the Y as well and we continue to work on her stroke for her future triathlon career (I'm working on her!).
I left the Y around 10 and finished my packing, last minute emails and headed to the airport at 1130 for my flight. Now I'm in Michigan with snow on the ground and bundled up in warm clothes. MY brother took me to a fantastic vegetarian restaurant for dinner cause he said he would never go if I wasn't with him. the food was AWESOME! it is always great when I can eat of another person's plate! and I know the place was good cause when it takes me more than 10 minutes to order and I don't have to ask for a plain salad and an extra bread basket on the side....that is my type of restaurant! YUMMMY!
Looking forward to my morning of swimming in the UNiversity of MIchigan Pool and running. I love 'training' in different places.
Oh-it was funny this morning when I was leaving the Y and some of the swim team members were gathering around their cars talking and deciding what to do instead of swimming. As I was heading to another y to bike and swim, I could hear others saying "this is great, now i can do my long bike ride or now I can do my long run" so, instead of complaining that they got up early and wasted time driving, or rather, that they got up and could have stayed in bed, my fellow triathletes had the right mindset! Making the most of all their time :)


Goals and staying motivated

Busy busy...What's new! I LOVE my wednesdays, or at least the start of the day. I teach a wonderful group of people on wednesday morning, from the gym enthusiast to the active cyclist. We had an awesome spin class and although it is 5:45am when we start, everyone works hard and we have a lot of fun. I can't believe they put up with my cheering for 45 minutes. I work them hard, that's for sure! If you are ever near the North Pinellas YMCA, call ahead and reserve a bike for my kick-butt spin class! Next I was off to the treadmill for a45 minute run. WOW- 6+ miles again and feeling great! More intervals and I really worked hard today. Still working on the endurance, but I feel good that my speed is somewhat back. I rather be running aerobically for hours, but the intervals keep me entertained. I really enjoy running on the treadmill (if you haven't noticed) but there's nothing like a nice long run on an early summer day. The rest of the day was filled with one session of Personal Training and scheduling nutrition consultations, writing workouts, doing some outreach and answering emails. I'm really enjoying getting a taste of triathlon season, through my writing and helping others. I've also been super busy running all around town doing outreach for Iron Girl! I absolutely LOVE doing outreach and telling people about upcoming races and events. Anything to meet and greet a potential newbie triathlete! I have a lot of people ask me how I fit everything in and still keep a positive attitude??.....Well, I keep my goals in mind and it really helps to keep me motivated. Plus, it takes a lot more energy to complain and re-think a situation, rather than getting the task done when it is assigned. After swim practice and a bike ride with Karel in the morning, I'm off to Michigan tomorrow mid-morning to visit my brother...I'm sure the posts will continue as I am FREEZING my little bum off in Ann Arbor!
Don't forget to check out the Gearlink Cup race this saturday in palm harbor!


Feeling Gooooooood

Wow! I couldn't feel better about my training. Foot is healed and I'm off the meds. Monday was a long ride of 65 miles on Seduza. It felt great to be out on my bike for over 3 hours. I've been putting in 250+ mile weeks for the past couple of weeks, but none of those bike rides have been over 3 hours. Just lots and lots and lots of time on my bike. It is so important to build the base, especially since I LOVE interval training and pushing hard. I don't really find the long miles boring (especially since I'll be spending the WHOLE summer getting ready for Kona) but I love the feeling of a hard interval workout (running/cycling) and feeling dead tired at the end and just loving it. I hope it isn't just me, but as long as I am injury free...I crave the endorphins!
This morning was swim practice-just me and the guys. There was 5 of us in the pool as the temperature stayed at 40 degrees while we were swimming. At least the cold weather keeps you IN the pool...not wanting to get out! The main set was 8 x 125 on 1:50 for me and I found myself pushing hard but getting over 10 seconds rest. That'll do for now and I am really amazed with how far my swimming has come. Matt Hess has done a great job pushing me and keeping me motivated to push hard in the water. I know I can't win the Ironman in the swim (ok-I know I can't win the Ironman all together!) but at least I can now see myself breaking 1-hour in the 2.4 mile swim at Kona. Let's hope for the best..I've still got plenty of months to go! Quickly ran to the locker room (in the cold, that run to the locker room can seem like a marathon!) and got myself ready for my run. Ran 6.5 miles with plenty of intervals and even found myself running 9 mph at a HR that wasn't too high. Looks like things are coming together...YAY!
Started to coach a lot more and just loving it! I LOVE helping people and especially with triathlons and sports nutrition!
It's a shame I won't be here this weekend, but I hope everyone has fun either racing in Clermont for the Florida Great Escape or watching/racing in the Gearlink Cup. Whatever you are doing....Good luck and Have fun! And don't forget to feel good while you are doing it!

Lost Post...

What a bummer! I wrote a LOnG Post on Mon (nothing abnormal about me writing lots) and it was never published. So, to sums things up......
For my Cyclists - Rode Sat 48 miles, got dropped on my road bike but had a good time. Rode Sun 44 miles and went to Orlando to watch the race. Karel placed 8th in Pro 1, 2 and even came back with a nice purse prize check! Celebratory dinner at the Cheesecake Factory-YUM! Don't miss out on the Gearlink Cup race in Palm Harbor this weekend!
For my triathletes - The Season is approaching! Florida Great Escape is this weekend, followed by Ft.Desoto international distance.
I know it's short but it'll do! Happy training...I am so freakin' excited for the season to start! Subaru Women's Classic will be my first race and feeling ready to rock n' roll!
For the Animal Lovers - I saw a cow, snake, 2 deer and lots of suicidal squirrels this weekend as I was cycling.