Essential Sports Nutrition


Give it your all!

I have been doing a lot of it lately. Pushing hard and making every workout count. I leave nothing behind during a training session and even when I am coaching (which I have been doing A LOT of) I make sure I am giving my undivided attention to my athletes. I can tell by the way I feel that I am pushing hard. I walk a little slower during the day but I'm still seeing improvements. I guess this is all part of the process of turing Pro. Sometimes I doubt myself and my abilities to race amongst the best distance triathletes but if it isn't this season then hopefully in the future. I am not giving up and at 24 years old I know I have many many more years in this sport!
My toughest swim workout of the year was on thurs. 10 x 200 on 3:15 cycle. I was getting enough rest to properly desc. 1-5, 6-10 but I was told by Matt that I had to swim 2:30 on #5 and #10. So, I pushed my body to its limits while telling Matt "hey, I'm not swiming in college anymore" Of course I swam 2:34 on both of them...errr! And then 5 x 50's on 45 sec interval was next, trying to get under 35. Yep- seeing that I am NOT a sprinter, I was coming in around 37 seconds. So, I guess I have a lot of room for improvement in my swim to get me to the sub one hour 2.4 mile Kona swim! Cycling is going great and finally running without foot pain. Still working on the stretching cause my ITband and hip are still tight.
I am excited for Iron Girl on sunday and I hope I see lots of faces out there! I've told a lot of people, done the outreach and promoted the race like its my job....and why??? Cause racing an Iron girl race is like nothing you'll ever experience. Post-race catered buffet, awesome finisher medals for everyone and a great performance shirt..oh, and great energy from the athletes! Check out for more details!
Good luck Aaron this weekend. My bro has the Big Ten Gymnastics championship in Minneapolis. With only NCAA left after this meet, I know he is going to do great! Have fun Aaron and Go Blue!
Don't forget to watch NBC at 2 Eastern Time for the showing of the Ironman 70.3 World Championship in Clearwater! Also, good luck to those racing in California 70.3 and to Will who is racing a relay in Texas!


Pics from the Race

Picked out a couple of my favorites!

New week...time to step it up!

After a great 55 mile recovery ride on monday (yes-it was ALL recovery) I'm ready to step up the training. I put together a 4-week training program to get me ready for St.Anthony's. Becaues I am self-coached, I have the fun of putting together my own programs, but I use specific run/bike workouts to work on my speed and intervals. Swimming is left up to Matt and based on this morning..he is enjoying working on speed and lots of it. After the swim this morning (3000 yrd) I did one of my hardest interval sets on the treadmill. After 1 1/2 mile warm up including 4 x 200 pick-ups, my main set was 3 x 1-mile at 10K pace. I ran 8.6 mph (6:58 min/mile), keeping my heart rate at around 156 and I felt really strong. Because I live by my heart rate monitor for my training, I could tell that the lactate was building around the last 2-3 minutes. That can only mean... keep up the intervals! I really miss my long 2-3 hour runs. No speed, just nice and easy in my zone. That is my style of running! I really enjoyed the set and I finished with 2 x 400 at 5K pace (6:35 min/mile, 9.1 mph) and that felt great as well. Afterwards, I called it a morning. Oh even better, I stopped by Karel's before I went to coach my cop friends in the pool and I had a pancake, eggs, toast and protein smoothie for me. I guess he was taught well :) hehe. Or maybe he couldn't eat all of his breakfast after his cycling workout. Either way...YUMMY!
This afternoon was coaching with Sarah. She has a new tri-bike and she looked great out there. I pushed her for a good interval set and I ended up doing 45 miles (including me riding there and home). I just LOVE being on my bike. Tues and Thurs are my big days of training, including sat and sun. I keep mon as an active recovery or day-off day and friday is a aerobic ride for now (until Ironman training starts to build up). Wed is tempo/speed with a brick in the morning. I will add more bricks but right now I am making sure the foot is healed.
Lots of people have been asking me when I will start training seriously for Kona? OH my..I guess I DO need to start thinking about it. Well, probably in about a month I will step it up in volume as I am getting ready for Ironman 70.3 Florida but my focus is on my speed for racing Elite at St.Anthony's. Plus, I'm enjoying my weekends and finishing training before 11am :)
I must brag about my brother. He had an article written about him in the Michigan Daily. He has his two biggest meets coming up, Big Tens is this weekend and I will be watching him at Penn State for NCAA's in April.


Subaru Women's Triathlon Race re-cap

Woke up around 5:40am. For the sake of daylight savings and a dark march morning, today was sleeping-in for a race day wake up call! The transition bag was packed (sprint races are so easy to pack for!) and the coffee was brewing. I warmed up my normal race-day morning (and training) breakfast of 1/2 banana, a few raisins and half a cup of oatmeal. Once the coffee and oatmeal was in me, I was ready to head out the door. Normal race day music is rock and alternative. The drive took me about 45 minutes so I had plenty of time to sing in the car and fill myself with excitement all the way to ft.desoto. Although I kinda new where I was going, triathlon races are easy to find. Just follow the bike racks and USAT stickers! IT works every time!
Coincidentally I ran into Sarah (the girl I coach) and we chatted in the bathrooms before we headed to transition. Because I was a little late arriving to transition, the racks were packed and I was a little overwhelmed with all the bikes. In the case of a race like Subaru, not all bikes are Tri-bikes. Therefore, you have hybrids, mountain bikes and very creative looking bikes on the racks to take up space. And because there were over 300 athletes, it was a little congested in the transition area. Nevertheless, Seduza was racked. I was happy to see Blair Lahaye and we chatted a bit as I put on my wetsuit, ever so gracefully. hehe. I headed to the water and I couldn't have been more excited to get in the water. Suprisingly, the water wasn't that cold and I would have rather not worn the wetsuit, but i did anyways. I was in wave 3, so after 6 minutes behind the first wave a quick picture from my dad, I was off for the 750 meter swim. The swim was great and I felt strong in the water. I knew i needed to swim hard in order to gain some time on the girls who were strong sprinting cyclists and runners. I managed to stay right behind the top 3 girls in my wave and we all exited the water together. T1 was a bit slow (due to the stupid wetsuit on my ankles) but i managed to get out and on my bike. I must admit that this was the first time that I wanted to power it out on the bike, rather than my old self who always wanted to get the bike overwith. We started out in head wind but that is nothing knew for me. I held around 18-19 mph but i was still getting use to the bike after the swim. So I was passed by 2 girls, but no worries cause in the tailwind I held 26 mph and almost caught up to the pack. I was impressed with my cycling skills and seduza didn't let me down. We felt fast today for a PR bike split. T2 was quick and I was running before i knew it. Although I didn't get warmed up until around mile 2 of my 5K run, I was pretty happy with my 21:48 5K run. Not so shabby with only running 3 days a week (<20 miles) for the past 4 weeks. I know I can be a stronger runner (with hopes of running sub 20 min/5K soon) but for now I am happy. The overall results were 1st age group and 12th overall. So even though I am in a new age group (25-29) I managed an age group win (well, the girl who beat me in my age group placed for an overall award, so lucky for me!). I had a great time today and I'm happy to start off the season with a great feeling that this is going to be an awesome season! More to come....Iron Girl 10K on April 1st!
Subaru Results at

Let the Season Begin!

It's over. There is always a first race of the season and it is already over. I can't tell you how much I love triathlons. Everything about them, from the expo, to driving to the race, racing the event and then everything that comes with a triathlon finish.
I would like to give a big congrats to all those who finished the race for the first time. Congrats-for you are now a triathlete and not a triathlon-virgin! Some special congrats go to Sarah who did just awesome today at Subaru! I have been working with sarah on her cycling for the past couple of weeks and she pulled off a great race today! See ya on tues Sarah, get ready to work hard on the bike!!! hehe. Also, Chrishelle, Tracy and Celia - great job! And it was wonderful seeing Blair LaHaye...can't get enough of her!
I also want to tell Karel how proud I am of his 9th place finish (9th or 10th-we aren't really sure yet) at the Spin City Crit in Orlando. He has been fighting bad respiratory junk and he rested with his training (somewhat) this week and fought it out to race at 8pm last night, after working from 11-3 at Gearlink. Congrats Karel! Hope you are enjoying your winning money! Congrats also to the other Gearlinkers who raced this weekend.
The race recap is coming, but I thought I would start my post-race blogging with some congrats to all my friends! Also, thanks to my parents for driving out to Ft.Desoto to watch me race. As my biggest fans, the best picture taker (dad), and my mom who keeps me from being lost in transition, thanks!