Friday, January 14, 2011


This week was crazy at work! I cant believe how many patients I saw! I was a walking zombie by 4:30 this afternoon. Do you know what the number 1 medical daignosis I made on half of my patients?! Depression. I cannot believe how many Central New Yorkers are Depressed. There are many factors that play a role. The new economy, lower pay raises, Winter season. One therapy I always recommend....exercise! Natural high!

I was depressed 5 years ago but decided to take an active approach and took up weight loss and exercise. I have never been more happier with this in my life. I always tell my patients to take up something that they want/love to do but haven't as it will make their mood better.

I am so proud of my little girl! She was asked to move up to the Advanced Super Stars gymnastics session because she fufilled all the basic skills of the Super Star class. She finally did a backwards flip by herself! She has only been doing this for 10 weeks. She is naturally athletic and I am going to foster that! I was watching her run the other day and she just has grace that I dont have! Its so interesting to watch her! I am a Proud mommy!

Im so excited for this weekend as I will be seeing alot of the Train-this athletes! We are meeting for some testing at the Local YMCA and I am stoked! I hope I can keep up with them! I have a 2 hour ride with 20 min recovery run on tap for the morning! Then Sunday is 10 mile TT test and swim videos! Ahhh! My coach said bring pre-ride, in ride and post ride nutrition. Pre ride I always do a meal 1-2 hours before riding followed with a simple sugar 15min beforehand. while Im riding it is either Perpetuem/Heed drink. Post ride is aways a little carb and protein shake.

Let me put it out there...what is your nutrition like?? I am trying to gain insight on what others do as I am trying to master this STILL!! Im hoping to have it down before my 140.6!!


  1. Nutrition is my biggest weakness. I have never done in ride nutrition. I guess I should get a handle on that before I do my 70.3! You are one step ahead of me.


  3. I can believe that more and more people are being diagnosed with depression. I see more and more kids at the elementary level diagnosed with anxiety/depression. It's so sad.

  4. I am still working on my nutrition because it is my weakest link. I will give you some hints once I have some good ones!

  5. Through trial and error you will figure out your nutrition eventually. By my last two 70.3's last season, my nutrition plan was SO simple; it was water with Nuun tablets and chocolate Gu.

    On the bike, I went through 60 oz of water with 2 Nuun tablets and a Chocolate Gu ever 30 mins, with an extra Gu in reserve just in case.

    On the run, it was a Gu every 3-4 miles and water whenever I felt thirsty and there was an aid station.

    Now I gotta go back to the drawing board for the 140.6 distance. Doubling the above intake WONT cut it. Gonna look @ infinit and solid food ideas, like uncrustable PB&J sandwiches.

  6. I took quite a few lessons from Jon (above) about nutrition and had a 3 hour trainer ride yesterday.

    I had 3 PowerBar Energy Gels before the ride then consumed 3 more :30, then 1 Honey Stinger at 1:00, 3 more gels at 1:30, a honey stinger at 2:00 and 2:30. 3 more gels at 3:00 and went for a 30 minute run. I got hungry toward the end of the run but did not have a gel flask with me.

    I also consumed Accelerade during the ride at 10 minute intervals. Also, having a goal of every 10 minutes helped me get through the ride fairly easily until the very end.

    I am still tweaking it and think that another 100 or so calories on the bike will help me get through those first three miles easier.