What a beautiful meal to fuel my body last night!
For the tofu, spritz your pan on medium heat with olive or sunflower oil. Cube firm tofu and cook until golden brown, tossing lightly occasionally to prevent sticking. Season with turmeric and rosemary and a pinch of salt.
My meal creation also included arugula, mixed greens, red bell pepper, tomatoes, pistachios and brown rice.
To make this your own creation:
Choose your leafy greens
Choose 2-4 types of veggies (or fruit/veggie)
Choose your type of protein ~20 grams (you can have a mix of protein)
Choose your type of whole grain or starch (ex. potatoes, noodles)
Choose your type of nut/seed
Top with your choice of dressing, oil or salsa
Ironman-focused Endurance set:
1650 warm-up - nice and steady.
150 backstroke - EZ/recovery
Pre-set: 10 x 100's w/ paddles and buoy w/ 10 seconds rest (I did them on 1:35) - 80% effort, focus on reaching and catching the water.
150 backstroke - EZ/recovery
Main set: 5 x 300's broken
(150 @ IM pace, rest 5 seconds. 150 @ half IM pace - the focus is on pacing yourself) w/ 30 sec rest ( I did these on ~4:50)
(150 @ IM pace, rest 5 seconds. 150 @ half IM pace - the focus is on pacing yourself) w/ 30 sec rest ( I did these on ~4:50)
500 with paddles - breathing every 3 strokes, nice and steady.
50 cool down backstroke
Total: 5000 yards