Century Riding

I know this is late.

Last Weekend my friend, LB and I embarked on a century ride for ALS. It started at Carpenters Fish Hatchery in Elbridge, went through Oswego, Minoa, Pheonix, Baldwinsville and back to Elbridge. Yes thats right we crossed 5 little cities in that time frame.

While I knew this was going to be a bunch of cyclists riding, I left Herbie the Tri Bike at home and Took out Pinky for the ride.

We settled into a fairly easy pace going out. Around 17-18mph which was my goal pace for the whole ride to begin with. My goal was to keep hydrated and my nutrition up. The first part was fairly hilly and we warmed up quickly.

It then became flat for about 20-30 miles until we hit Oswego where there were some rolling hills again. At this point my nutrition was spot on Drinking 1 bottle of Perform a hour, 1 Scap, 2 gels. I was keeping up with the big dogs, even hitting some 20-21 mph speeds in there.

I then started to feel a little "twinge" in the nether region. Really?! It started early this time! I was standing, moving around in the saddle, anything to make myself feel better.

Around 40 miles, I hit a pot hole and all my nutrition flies out of my bento box. I had some guys behind me that were kind to pick some of the stuff up for me. Back on the bike, I just could not get comfortable. I was starting to get miserable.

Mile 43, rest stop!! I use the bathroom, eat a banana and half a cookie, snap a great pic as above. That is Lake Ontario behind us!

Back on the bike feeling good for 20 more miles then my nether regions started bothering me again. This part was rolling hills which I love and it was a great scenic coarse. I was miserable. I was even thinking of calling my honey to come and get me, or my mother, or someone as I was hurting. Everything else was going great! Nutrition was spot on, then I lost my Salt tabs in the grass and everyone was hauling ass at that point I didn't want to stop and get lost so I left them on the side of the road

Mile 80, rest stop. Thank god! My Right inner thigh was cramping up. I don't know if this was because I kept trying to adjust myself for the last 20-30 miles or if it was I needed more nutrition. I fueled up, took a half of coke, half banana, went to bathroom and back on the road for 20 more miles

Again felt great for about 10 miles and it hurt again. I felt like this shouldnt be happening to me and one of the guys started laughing at me saying guys get it all the time...Ugh!! It felt like I kept getting pinched. I know TMI.

At mile 95 I started cursing...There was a steep incline followed by a incline that never ended. 2 miles. I was still on and off crammping in my right groin but I wasn't going to let it stop me. I thought, I am not cramping, spin spin spin and I got up the freaking hill!! Then it was down hill for about 2 miles.

Total 102 miles , 5hr 55 min.

After I got off the bike I ate a little then went for a run...I felt so refreshed! I even hit a 8:44!! I don't know what happened on the bike. Im thinking it was a combo of tenseness and lack of sodium. But the funny thing is my legs were ready to run!

Lets see what pans out this weekend!!

Week in Review

The temps are finally warmer in Central New York and I was able to ride 3 Long Rides this past week!!! I even have some nice racer back tan lines now and of course the infamous Biker short tan lines!! Im rocking them!!

I am nailing my nutrition and I am feeling good coming off the bike. This never happened before this year. It is good to know I can do well off the bike if my Nutrition is properly maintained on the Bike.

I have been thinking alot about the races I have coming up. Fly By Night duathlon, Tri-Oswego (Which is still in question for me right now), Musselman HIM. I don't know why I've been thinking alot about Iron Girl Sprint race. Mostly because I was 11thOA last year and really want to push it to top 5 depending on who shows up to race. I know I can do it. My running is definately better than last year.

My honey told me today he was proud of me and what I am doing. Its the little things that make a difference. He talks about me and my accomplishments all the time. Im so lucky to have him in my life. He makes me see the birght side of everything. (He also told me my racing kit doesn't flatter my figure....hmmmm, so Im not racing in it this weekend!!! sorry coach!)

Last week was a pretty good week in training. The only day I didn't get to do the full workout was Saturday and that was because my little one had a bigger attitude than me this day. I can win some and lose some I guess.

The core diet is going great! Since last week I am down 1.4 pounds! For the month so far 6.6 pounds!! Woot!

Here are the numbers:

Swim- 8, 311 Yds- 2.75 hours
Bike- 8 hours- 107.18 miles plus some trainer mileage with recovery w/o's
Run- 4 hours- 26.35 miles
Strength- 1 hour

Total Time- 16:12:35

Happy Training and Be safe!!

Fueling the Ironman

In 5 months I will be embarking on my first Iron-Distance Race. I am so nervous, excited, scared, emotional, anything else you can think of Im that Im sure. What I do know is that I am starting to get the fueling part of every ride, run, triathlon I do.

After 5 years in the sport Im finally feeling not sore after workouts as I am fueling properly before, during and after every long ride and run I do. I can definately say it has taken me the LAST 5 months to work up to this. To listen to coaches advice, to eat or drink every 10-15 min. I don't get those bike riders that can go out for a 2.5 hour ride on just water (Maybe thats why you were cramping up there yesterday buddy, while I was whomping you on the hills) I on the other hand sat patiently back, drinking every 10-15 min, gel every 30 min, 1/2 power bar at 2 hours.

This is what I need and it works for me.

I am going to Quote Joe Friel here again and say there are 7 situations that may lead to poor performance or even failure at the finish line:
-Inadequate training
-Overtraining with and inadequate taper
-An overly of aggressive pacing strategy, especially on the bike
- Heat intolerance
-dehydration
- glycogen Depletion
-Excessive Loss of Sodium

Your pre-race fueling should ensure you have plenty of water, carbs, and sodium throughout the event. If any one of them is slighted, just finishing is a problem. I do the same breakfast every morning I go for a long bike ride or run. 3 hours before 1 scoop Whey protein, 2 cups applesauce (this will turn into 3 with longer distances), 1 banana. 1-2 hours before 1/2 powerbar and Heed, 20 min before 1 gel and 8 oz of water. Again, this works for me.

Plan what drink you are going to use and stick with it. I use Perpetuem. I don't use Heed mainly because I want the Protein component. I drink about 32 oz an hour on the bike. Up to 48 if I need to. Whatever you decide to do practice with it in your longest workouts to make sure you can tolerate it come race day.

You need about 400-700 calories per hour on the bike epending on your weight.  I set my watch to beep every 15 min so that I am taking in something.

Sweating is another thing to think about. If it is a hot day you can sweat up to a liter of body fluids per hour. I am a heavy Sweater and I know it. I use SCaps every 30 min to ensure I have enough sodium. I also take in margarita Shot bloks on the run every 2 miles.  Athletes have died from hyponatremia. Be smart and calculate your sweat rate after every long bike and run.

Race nutrition is so critical to racing that you need to give it considerable attention. I don't know how many times I go for a ride or long run with someone and they have little for nutrition. Im telling you, you will recover faster and BE faster if you fuel your body properly. Same as you plan out your workouts you should be planning out your nutrition as well.

Great News and other things too!!!

I am very excited that my Coach is partnering with her coach over at QT2 systems to offer us the Core Diet!  Im so excited to be able to work with my nutrition, have access to awesome nutrition webinars, race planning nutrition!! I think this above all else is a good investment. I can be a good athlete but I can be a better athlete with the right fueling and planning. So I took the offer and ran with it and will be starting with the Core diet principles this May!!

I read a note from Coach that another coach has been reading all her athletes blogs and writing her with emails on why she is making someone run an extra 5 miles, why someones bike isn't up to par. Let me tell you that is the worst you could do as a coach. I love my coach and I love the attention she gives to me. I may not be a all star triathlete but inch by inch I have made progress in both training and nutrition. I know what I need to do as an athlete to get to where I want to be. I think is is very unprofessional to beat up another Coach. Just my opinion. And if you are reading my blog write now, I dont care how you feel about my training. It is just right for the quality amount of time I can give to the sport.

Ok, enough about that. On another note..I actually ENJOYED my training run today. I was supposed to run the last training run of the Mountain Goat course but it has been swamp land here with the rain so that didn't happen.  I went to the gym and did 10.2 miles in 1:30!! This is minus the hills of course but I wanted to see if I could push it. Granted my heart rate was occasionally 160s but average 158! I think I could've pushed even more!

I snagged a Great Pair of 2XU compression socks from Fleet Feet Syracuse. They were half off and I had a $25 coupon! Figure that one out! Woo hoo!!

While I was there I snagged up a pair of Vibram Bikila's I struggled to get them on at first but I've put them on a few times now and they are perfect! I didn't get a pair in Pink as I wanted because my "boat" size 41 did not have this color available.                                                                                                                 

And last but not least I finally Got my Shipment of First Endurance! The delivery man was so nice to even put it in a garbage bag so it didn't get wet! Im eager to start using the products! I have opened the Ultragen and EFS drink mix to smell them and let me tell you they both smell so good! Tomorrow I will try the EFS grape flavor drink on my 3.5 hour bike ride. Im hoping I will be able to get outside!                                               

I was downloading Camera Pics and Came across these from a few weeks ago. I was watching my daughter run. I love her form! So carefree!

Thats all folks! Happy Training!

TGIF!!!

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!!

Week in Review

Time to tally up those numbers again! I cannot believe how fast the week flew by. Here in Central New York only 10 MORE weeks of winter! I am counting down!

It was a rocky start to the week trying to get to bed early for my 5AM workouts but by the end of the week I was waking up on my own around 4:30AM so I think Im doing good!

Nutrition wise well lets just say that is a work in progress. I have been reading about all these cleanses lately. Maybe I should try a clean diet as well. Here is what I have noticed about me. I have been making better choices overall but I ALWAYS feel hungry. I have now started adding a little more protein in my diet which has been helping.

At work I am now going to forsee all the staff nurses in our office and help do inservices, reviews and policy and procedures...Along with seeing patients. Man, How am I going to pull all this off?! I can do this. I am a strong motivated person. At least I have an Administrative day on Wednesday that I have to admit I have been working from home while working out! I might have to stay and work on some projects each month.

Workout wise I am proud to say I did not miss ONE workout my coach had set up for me. Consistency and discipline is what has been ringing in my ears for the last few weeks and boy did I nail it this week!

Here are the numbers....

Swim- 4100 meters  2 hours
Bike- 4 hours 41 min- trainer and spin class
Run- 17.93 miles- 3 hours 5 min
Strength- 1hour 3o min

Total Time- 12:16:10

I wonder whats in store next week for me?!! Happy Training!

Losing the Battle this week

Oh yes. I said it. Im battling the cookies left and right!! I will get it under control by tomorrow. I have to. Its my only hope for staying away from the cookies.

This weekend the Little one and I made Spicy Oatmeal Raisin Cookies, Peanut Butter Blossoms, Thumbprints, Peanut Butter Cookies and Chocolate Mint Cookies. Yep All 12 dozen cookies in my face. I cannot say I didn't taste test. I cannot give cookies away without making sure they aren't edible!! I have been good and gave some away already. To teachers, to coworkers, to family.

Today when I got to work I had 2 boxes of chocolates on my area from a Patient. 2 BOXES!! Oh My I wanted to scream! Luckily my office wanted some of them! I took the rest home for my honey as he is a chocoholic and I need to fatten him up so he doesn't beat me next year at the 70.3 Musselman!! Ha ha!

We also had our Christmas party today at work. Not to mention patients have been bringing in goodies all week for us! See it is hard to comply with eating correctly when you are surrounded by all this goodness...Sigh..

Today I had the worst run. I think it was my bad eating and lack of hydration today. It definately shows in my workouts when I abuse the inside of my body.

Snow Has Fallen

This morning I woke to a White Coating of Snow Outside. brrr..Ok its getting to be winter. I was starting to like the 50 degree weather!!

I have been going crazy at work with all the sick calls this week and I am cutting back on the sweets so Im double MAD this week!! My mind is going crazy.

I have been talking with Coach about Nutrition and how it sucks basically. I know how to each right..I just don't apply it. This is probably a bad week to go right into being more conscious of my eating habits but in the same time I have to start somewhere.

I had a patient thank me today for telling her she needed to shape up and lose weight. Great!! Im glad Im making a difference! See Im a Hard *SS on some of my patients because I know I can be. We have that connection where I can look at them and say "ok, you want to have a stroke or Heart attack in the next year or you wanna lose weight and do something about your health?!" I love my job! Now to work on myself!

Anyways back to the subject. I have been working on getting my food from rich sources, fresh fruits, Veges, Lean meats, dairy and keeping the snacking to a minimum. I have also started a food diary. It really helps you be accountable for what you are eating. You want a handful of M&Ms yep write it down...eh Ill pass. Thats what I've been doing lately! It works!

Here are some things that Im going to work on tomorrow during Turkey day:
1. Filling my plate with Veges and Lean meat first.
2. Small portions of my Lovely sweet potatoes and Stuffing and ONE roll...Not 7 (Just kidding on that one!!)
3. I will have my wine because I deserve a glass
4. I will have a hangnail of a sliver of all my moms pies because I just CANNOT pass them up. She is an unbelievable baker!!

I can do this I have the Willpower!! I am down 5 more pounds since starting this diet and have taken pics since I have started training. Soon...Soon..I will reveal before and after pics when the time is right!!

Tomorrow I will be attending the 42nd Annual Turkey Trot here in Baldwinsville, NY. I am doing the 10K!! So my little slivers of Pie will be OK!!

Happy Training and Happy Thanksgiving to all!!!

My Half Iron Man Nutrition strategy

"First of all unless you plan on making a living on this sport its all about having fun" (Kind words from Coach Al Lyman)

On race day I Know I will have done the training and will be physically ready for this race. Its taper time and the thought wheel is rolling. Yes I've practiced race day nutrition 100 times, even have switched my stragedy probably another dozen or so times, but now I feel like Im ready. I know what my body needs and how I can acheive that. I know that Im a salty sweater, so my needs are totally different than someone elses, I know I need more protein than other people as well. This is all what training is about!!! Bottom line is you race much more with your mind and heart than your arms and legs.

Successful racing is about smart decision making and execution. I have to stay in the moment and stick to my plan. But, I need to realize my plan might change at any given moment and need to be prepared if a change needs to take place. I need to listen to my body and the signals it is giving me. I need to RACE SMART

I have been visualizing all parts of this HIM for a few days now. Seeing myself execute it all, seeing myself doing well.

The afternoon before I plan on doing my carb loading with my whole wheat pasta with Veges and chicken stirred into it. Then a light dinner.

Race morning I plan on sticking to what has been working 600-800 cal 2-3 hours before race start. Bagel with egg, and cheese on it, side of oatmeal, and smoothie. hmmm maybe that is more calories?!! IDK it works!!

Im going to start sipping water immediately when I wake up..

15-20 min prior to swim,,,1 Strawberry Kiwi Accel Gel. YUMMMMM

Im planning on getting a Bento BoX to keep everything right in my eyesight to force me to drink.. eat...

My Bike I have been doing Hammer Perpetuem Orange Vanilla-- I mix 3 scoops with water in 2 24 oz bottles and then place it in my huge Aqua Cell that sits right in front of me. I then take 2 waters on the back of my bike...(Adding 5 lbs to my load...lol..) I sip on the Perpetuem Every 15 min followed by a swig of water. At mile 12 I start eating my Power Bar Smoothie Energy Bar...Absolutely amazing taste. At mile 20 I take another accel gel, mile 40 start eating another bar, mile 50 another accel gel...phew..all while downing my 4 bottles of liquid. I also supplement with sodium every hour as well as I am a salty sweater. I have been using Marguerita shot blocks/endurolytes.

I have done this 3 times now and have done great..

I have used Accelgels and water on the run...

Hoping this holds up in race day!!

What is your race day strategy?????

Movie Snacking GUILT

Me and the little one went to see Despicable Me last night. We stopped at the store in the mall to get snacks for our little outing. We hid them in our shorts so no one would see that we had some goodies that werent from the cinemas snack bar. Who cares is what I say. I dont get why it matters. I know they are trying to profit but come on. Its ridiculous the prices of the things they sell there, not to mention the sizes!! A medium is bigger than the super sized drink at McDonalds!!!

We were well on to watching the movie when I pulled out my movie sized box of Butterfingers. Ok. I have to admit that I am a choco-holic, no matter what it is. If it has chocolate on it, I will eat it. It could be a sardine and I just might give it a try...HA HA!!

Well, I ended up eating the whole box!! Except for 1 that I gave my boyfriend!! I said to myself Im only going to eat a few and put the rest away.....yeah right that didn't work.

So after the movie, which was so cute, I looked at the nutrition content. Should I just say that the serving size per container was 2.5....2.5!!!!! I think I almost cried at that point. I think I shed a tear. How guilty I felt at that moment.

I said to my boyfriend, I feel like the lady on my last blog!!!! He looks at me and says, you stilll look the same to me and it is one day!! You have been eating well for a while now. I decided not to dwell on what I did but try to be concious of it in the future.

Now time to eat my banana and oatmeal...