Essential Sports Nutrition


Race across the sky

Karel and I went to see Race Across the Sky Last night at the movies. If you haven't seen it yet, I recommend going to the website and requesting for another encore showing.
The movie started with a documentary, including Dave Wiens (6 time champion) and Lance Armstrong, in addition to a few other speakers. The movie was about the notorious Leadville 100 mountain bike race in Leadville, CO.
Just like in an IM, there were many amazing stories and when you see people cross the finish after mountain biking in extreme elevation and terrain, you just wonder how was that possible? I was amazed during the entire movie and I kept telling Karel "you have to do it". Because I have no desire to mountain bike for 100 miles, even though I still feel like I would enjoy it if I would just ignore my fears and get on a mountain bike, I want to witness the event and cheer for other athletes.
After the movie, Karel was excited to see how he could enter the lottery and come December, Karel is considering entering the lottery in hopes of getting one of the 1400 spots into the event.
Here is one of my favorite quotes in the movie (given by the Leadville trail 100 race director) on the day before the event

"You're better than you think you are. You can do more than you think you can"

This quote really meant something to me and I think everyone can live by this quote on a daily basis. Whether it is nutrition, exercise, work or family-related, be sure to give yourself credit for all the positive things in life and remember that life is a journey. Live in the moment as you plan for the future.

Race across the sky Leadville 100 event details:

Race across the sky

Leadville 100

At 10,000+ feet, against the misty backdrop of a former mining town, Leadville, Colorado, 1400 cyclists line the starting line. For many, it will be the most difficult race of their lives. For some, a bragging right to say they raced alongside the best in the world. Some imagine victory. Most hope only to finish. But everyone will count.

The race that started 25 years ago as a running race to drive tourism in Leadville has now grown to a lottery cap of 1000+ competitors, many of them the world’s most elite cyclists. But the Leadville Trail 100 "Race Across the Sky" Mountain Bike Race is not just a race of man against man: it’s man vs. man, man vs. self, man vs. elements, man vs. time. A clock set for 12 grueling hour’s slugs through 100 miles, over 14,000 vertical feet of climbing, some two miles above sea level, through extreme climate changes ranging from heat to hail, from rain to snow. To the racers, the risks of injury, fatigue and mechanical failure pale next to the chance that they will fall behind the 12 hour cut off mark and be eliminated.

Rivalries include six-time defending champion Dave Wiens vs. international star / seven-time Tour de France winner Lance Armstrong. Inspirational stories of human triumph include a Leadville woman rider who was critically injured by a car while training for last year’s race, another who suffers from multiple sclerosis, and 45+ rider who has raced all 15 years.

Whether they’re international stars of the sport or everyday folks with the will to finish a race whose difficulty is on par with the Ironman, the grit to push to their own physical and emotional limits strikes an elegant symmetry between racer and environment and a struggling former mining town whose very existence now relies on the tourism generated by this race.


Hammer Endurance News & Project One

I'd like to give a big thanks to Steve B. at Hammer for publishing one of my most favorite blog posts in the latest Hammer Endurance News - Issue 66. If you don't receive the paper or online version of Hammer Endurance News, I recommend going to the site to check out some of the previous issues. There are some great articles regarding nutrition and the scientific resources can't be beat by any other company. I absolutely love Hammer nutrition and because of their amazing line of products, my sports nutrition plans (for myself and my athletes) are simple and reliable.

I hope you enjoy my article on Salt and Endurance athlete and be sure to read all of the great articles in the newsletter.

Hammer Endurance News Issue 66

In other exciting news, Trek just launched Project One on the website. Karel has been designing demo bikes for the store and for certain customers for a few months now, but now you can spend hours designing your own personalized bike. Just design it, find a dealer and you've got your own special bike. If you have any questions about designing or buying a Trek, Karel would be more than happy to help you out
904-880-7227 (town)
904-246-4433 (beach)

And lastly...for all my small ladies out there...
For the FIRST TIME EVER Trek has created CARBON Tri bikes. Yes, carbon! Not only can you buy a carbon Equinox TTX WSD (women specific design) but you can create your own personalized Tri carbon!

Have fun!!
Project One

Here are a few that Karel designed for a good friend of ours.....


Broccoli Stir Fry

I think many people can relate to my feelings of isn't the most exciting vegetable to prepare or eat. Then again, many people don't enjoy tofu the way that I LOVE tofu. However, for those who do love Broccoli, it is easy to add to any meal and it goes great with salsa or cheese for a healthy snack.
As you can probably tell, I get very excited about my creations and I love preparing my meals. I do have a lot of favorite veggies and items in my recipes (which I could eat every day and never get bored) but I am always up for new recipes and new creations.
In order for me to get excited to eat broccoli at my meal, I decided to add it to my favorite recipes. If I could make one suggestion for adding new healthy ingredients to your meals (or making healthier meals all together), swap out something not-so healthy for something healthy. Think heart health when you swap out your item. If you have a food that is high in fat, sugar or calories, swap that one food for something rich in healthy fats, low in sugar or low in calories. If you are used to eating fatty meat, swap it out for lean meat or even vegetarian/soy products. If you enjoy a lot of cheese with your meal, choose part-skim cheese or a little olive oil for a healthy fat option. I think this strategy works well, mentally, because you can see that you are eating your favorite foods but at the same time you are making realistic healthy changes that are easy to stick with overtime. If you typically eat a healthy diet but get bored with the same foods day after day, don't be afraid to sneak in new healthy foods to your favorite recipes.
I decided to add broccoli to my favorite tofu and couscous veggie stir-fry. But, as I got started with my recipe I decided that I would dress up the broccoli to give it more flavor.
The recipe turned out great and I am now onto day 3 of eating broccoli at dinner! My mom would be so proud of me :) Broccoli is her FAVORITE veggie.

Broccoli Stir Fry

1 bunch broccoli
2 tsp fresh ground horseradish
1/2 tbsp low sodium soy sauce
2 tsp caraway seeds
2 tsp olive oil

1. In a small non-stick skillet, place broccoli and olive in pan and cook on medium heat.
2. After 5 minutes, add soy sauce, caraway seeds and horseradish and stir until combined.
3. Cook 2-3 minutes and remove from heat.

Cook according to package.
1)Boil water while your veggies are cooking, turn off water, add couscous and cover. 2)Fluff with fork.

Veggie and tofu stir-fry:
Red beans
1/2 container Tofu
Green pepper
2 cloves Garlic
1/2 - 1 tbsp olive oil

1. In a large non-stick skillet, cook all ingredients for 8-10 minutes. Stir occasionally.
(Prepare as much as you want of each of the veggies...plan ahead to make leftovers)

To prepare meal:
Add 1 cup veggies to your bowl. Add some of broccoli mixture.

Top with 1/4 couscous.



Karel and I have been doing a lot of re-organizing in our place. With a little extra room, we now have space to do Yoga by our TV.
With the off-season comes exercise and a variety of activities to burn calories and keep us in shape. For me, I can swim-bike-run any day of the week but for Karel he is working on strength and flexibility, in addition to fixed gear and mounting biking.
In addition to my routine of Swim-bike-run, I have been super diligent in the gym with circuit and strength training. I have noticed huge changes in my body and in my strength and I can't wait until this upcoming triathlon season. If you need a motivational boost to get into the weight room, don't forget that muscle is more metabolically active than fat. Even if you exercise 20 hours a week (cardio exercise) and fit in 6 hour bikes rides to burn a lot of calories, your body will burn more calories at rest (thus allowing you to eat more due to an increase resting metabolic rate) with added muscle mass. Although your exercise routine will encourage a change in muscle mass as you burn fat, your muscles need to be challenged (through strength training) just like your heart and cardio exercise. Ladies-lifting will not cause you to be bulky. Appreciate strength training as a great way to increase lean muscle mass and decrease fat mass.
I find that many athletes live in the moment, especially in the off-season. I can't tell you how many times people tell me "I'll just lose weight when I start my serious training cause it is easier that way". Well, if you ask me, it is a lot easier to cut back on calories, exercise and stick with a healthy eating and workout routine in the off-season when you are not focusing on upcoming races or specific workouts, than when you are focusing 100% on improving performance through every workout. During the season, while it is possible to lose weight with training, you never want to sacrifice performance for weight loss gains. Ultimately, we eat for fuel but in the off-season there is a little cushion room to exercise for the caloric burn as you keep your heart healthy and build endurance.
Alongside decreasing daily calories to support your daily exercise routine and strength training/circuit training 2-3 days per week, I am also considering the other ways I can improve the health of my body in the off-season.
I am not a fan of Yoga..too slow for me. However, it does wonders on the body and so beneficial for athletes. My mom hates to miss her Mon/Wed yoga classes and loves her pilates class on Tues/Thurs. I guess mother knows best cause she is always telling me to do Yoga. Well Mom, you would be proud of Karel and me.
This morning Karel and I did Yoga with an AWESOME DVD: Flexible Warrior Yoga for Triathletes

Taking into consideration that Karel and I are novice when it comes to Yoga, this DVD was super challenging for us but doable. This morning we did the Strength section, followed by Power. Each section is 30 minutes and the last section is 30 minutes focused on flexibility.

Do you have a favorite Yoga DVD that we should buy?

We are really excited to add this component (yoga) to our healthy-living routine and I'd love some suggestions for some other ways that Karel and myself can improve our strength and flexibility.

As for my other health change, I love my new work station. I am writing a lot of training plans right now and my stability ball has done wonders on my back pain. I highly recommend switching your chair (at home and in the office) for a stability ball. I even eat my meals and watch TV on the ball. I have horrible posture and the ball really engages my core..and if you know me, I LOVE working the core!!

As for Yoga with a house of animals...Campy really enjoyed our Yoga session this morning and made it a lot of fun for us to concentrate on our poses and breathing :)