Essential Sports Nutrition


My Downs and Ups

This week was kinda interesting. Monday is typically a day off from training. Although I sometimes hop on the road bike for an easy spin, I had absolutely no energy for the entire day. I went on with my normal routine (nutrition consultations, personal training, laundry, etc.) but all I wanted to do was SLEEP! I've been putting in big mileage weeks w/ most of my time spent on the bike. With around 250 miles a week of riding, I'm not only putting in big volume, but I'm pushing harder than ever. I want to get faster and stronger in all three disciplines but I know that I can make major improvements with my cycling. I hoped that my lake of energy on Monday would disappear during the night and when my alarm went off at 4:40am on tuesday morning, I was not feeling like myself. So, a bit of overtraining got the best of me. With my gradual increase in volume comes more pressure to work harder. I recover quick and I'm never sore more than a couple hours after training, so I feel I need to get more sleep and possibly drink more during this hot weather training. Of course I can always back off of my training volume, but as the final weeks approach, there is so much pressure to improve and work harder. My two goals with Ironman training (ok three, get faster is always on the top of my list) are to not be injured and to have fun. After a full day of rest on Tuesday, in addition to a full day of rest on Mon, I was back to myself on wed morning. Maybe it was the ice cream I had on tuesday evening after dinner (hehe) but I am happy to say that Marni is back and feeling strong! Wednesday I kinda took it easy in the morning until the Gearlink ride in the evening. I decided to ride the road bike with the guys and I just didn't feel like I would have a good ride without my tri bike. However, I talked myself out of the negative self talk and I ended up having the best ride of the year! Maybe it was because my good friend Hunter was there or because Karel was taking it easy and not rotating (for his race) and I knew he was checking me out and cheering me on. Not only did I make all 5 loops but I pushed hard enough to beat a couple guys in the final sprint. Ok-so I had Karel pushing me a couple times as we were sprinting, but I can honestly say I was toast after the ride! Thursday morning was an early swim and I had one of the most challenging sets in the pool. 5 x 400 on 6 minutes (w/ fins) and Matt challenged me to hold 4:50 or less for each 400. Once I got in my zone, I was finished the set on 4:40 and 4:43 for the #4 and #5 (respectively). I ended up with 3900 meters for that morning (hour swim practice) and I hurried home for my trip to Georgia!
I will update in a few with the Georgia trip...already I'm loving it up there.
Sadly we had to cancel the USAT clinic that I was putting on for the weekend in Clermont. I'm really bummed about the lack of people signing up but hopefully next time I will have a better turnout. I tried my best and I'm very thankful to the sponsors and potential speakers who helped me out with the planning of the event.
Talk to you soon....Kona is coming, can you believe it!!!???!!!


Feeling lazy...and I love it!

I am beat. Seriously, every part of my body is aching. Not to the extent that I just finished an Ironman or a Marathon, but I am moving very slow. I really don't get "sore" I just get tired. My body is tired. Saturday morning I watched the guys do a fun circuit race in landsbrook. 6 loops of our normal Wed night ride and the guys split into 4 teams of 4. They all worked together, sprinted at a certain point of each loop to get points and they looked like they were having fun and working hard. I, of course, did not participate and road on the other side of the road and did my 6 loops and pushed hard to average 20-21 mph by myself. After they finished Karel rode home to get ready for work (yes-he works on saturday, what a bummer) and I rode with some of the guys for a bit longer. I ended up going an extra 20 miles by myself to put in my needed mileage. After getting home a bit before 12, I had put in 65 miles on my bike in about 3 hours and 45 minutes and quickly put on my shoes and fuel belt for a 30 min. run. I always feel strong on sat. morning and I did a lot of visualization during my run. I invisioned myself in Kona running along Ali drive about to finish the Ironman in 10 hours and 30 minutes (actually, in my dreams I am finishing in 10 hours and 9 minutes) which is the time I am training my body for. I wasn't too tired on saturday but I still made myself rest and not get on the computer. Of course I can't watch the tour w/o Karel so I just sat around and watched TV. I had my weekend trip to get a yummy coffee (usually Starbucks Frappachino carmel light) which is a yummy treat to myself! I usually get Karel a yummy coffee as well, but he is more of a chocolate person so it is usually something mocha. The tour was super exciting to watch and afterwards I popped in the '98 Ironman World Championship DVD to get myself excited to train on sunday. I woke up early on sunday (actually-slept in until 5:20 am...I know, it is sad) and got myself ready to run with celia. Karel was off to San Antonio and I will start riding up there w/ him (well, with the triathletes. I could never keep up w/ Karel and his cycling buddies) in a 2 weeks. I rode my bike to Celia's (around 18 miles) and dropped my bike in her garage as I ran the first hour and 10 minutes by myself. That was really good for my aerobic running legs because it is always tough running w/ celia. She is resting a bit this week for the duathlon nationals so after my hour and 10 minute run, Celia joined me for the last hour and 10 minutes of my run. Ouch...not sure if it was my tired legs or her amazingly fast legs but I was hurting. Heart rate wasn't too high but the quads were aching a bit. After 2 hours and 20 minutes for me, I was anxious to hop on the bike and spin my legs home. Celia and I chatted on my way home (again, we rode a little faster than I would like) but if she is the one that beats me at my races and is 5th in the World in Duathlon in her AG, I guess I will have her push me. You always have to train w/ people better than you to get faster...and I want to get faster!!!
Just checked out the times for IM lake placid. Gotta check out the girlies in my age group (25-29) to see who I will be racing against in Kona. My friend Rachel Cosgrove raced and so far she is pulling out great times for her first IM. It is amazing watching some of the Pro women (on the internet). What an inspiration for me as I keep training hard to hopefully one day make some money for all the hard work I do in the sport I love!
Have a wonderful sunday..the couch is calling me and so is the TV!!!