Thursday, April 24, 2014

Challenge Your Limits

Oiy. This week. It is hard. 

I'm pooped. Like, super pooped. This hard shift in my schedule is really throwing me off. And I seem to have a bunch of in office related work to do and of course I'm out of my office all week. Because, helpful. Work is work. Who'da thunk. 

I'm managing. Sort of. 

This is me right now. Hi. 

I did get out for a group ride with my tri club Tuesday night. The closest thing to a group ride I've ever done is riding with Rob. The guy who is our club ride coordinator is a cyclist and kept half jokingly saying "oh, you triathletes" when I or another club member didn't know something cycling-y-ish. And that's the thing about living in a small rural town. The tri club is also the swimming club, the cycling club, and the running club. People who only participate in one of the disciplines join too and only participate in the workouts of their discipline. And that's okay, but it sometimes makes things a bit quirky. 

At one point during the ride our ride coordinator gave me a small wave that apparently meant come lead, or come draft off me..? I forget which. He tried to teach me drafting and about lead changes and what not. I tried hard to follow along and learn. And with it being a group of two cyclists and three triathletes, some group ride etiquette went out the window. Like the no aerobar rule that is typical of group rides, as all three of us triathletes rolled up with aerobars, two of us on TT's. So the new "rule" is to stay on your hoods unless your in front or in back. So I did about 98% of the ride up on my hoods. And even without this "rule" I probably would have. The wind was brutal and shoving us all over the road, so I stayed up mostly to keep my balance a bit better. I need some core work bad. 

No aerobars! Wait... no. 

Also, clipless pedals *angry fist shake* We were stopped at a stop sign, waiting for traffic to pass. I had one foot clipped in and clipped out. I grabbed the nose of my saddle to shift myself over to the shoulder a bit more and went down. From a dead stand still. I think I've fallen more this year from a dead stop than any other time ever using clipless pedals. I'm all sorts of fail. Whatever. They make me faster. Falling just comes with the territory. I was very happy to get in over 20 miles and felt great after wards. 

And, I'm planning to go for the group ride again tonight. Riding with those who are stronger riders than me will only make me stronger. And ride coordinator Spin Master gave me some good tips and invited me to his indoor spin class where you bring your own bike and trainer. I would like to keep learning all I can. The bike leg is the longest portion of triathlon, so I might as well be good at it. 

What is some group ride etiquette I should be aware of?
Train alone or in a group?

Tuesday, April 22, 2014

Tri Talk Tuesday - The Bike

Welcome again to our second addition of Tri Talk Tuesday! Once again I'm all linked up with Cynthia from You Signed Up For What!? and Miranda from The Cupcake Triathlete for more triathlon chatter. 

Today we moving through the swim-bike-run that is the basic platform of a triathlon and talking about bikes! I went over how to find a bike for you before, so I'll be shaking up my end of this banter and talking about something that everyone should be deeply aware of- cycling safety. 

These safety tips don't start with 'ABC'. Sorry guys. 

So let's talk riding safety. It's getting to be that time of year when cyclist and motorist need to share the road. Goodness knows I've already been out a handful of times this year. 

Wear a helmet!
This may seem obvious, but seriously, do not ride without a helmet. And go buy a half way decent one while you're at it. A helmet is basically the insurance you purchase for your brain. Protect it. And don't forget helmets should be replaced every two to three years. The material they're made from breaks down over time, so if you haven't gotten a new one in years, go get one. Also, if you crash you need a new one. You may not see damage to your helmet, but it's there, lurking. Remember, this is brain insurance. Just get a new one. 

Be Visible
Wear reflective gear, wear bright colors, wear a head light if it's going to be getting dark in the evening or is still dark in the morning when you're out. Not only do you need to see where you're going, but you want others to see you too. Namely cars. This also means communicate your intentions. Use proper hand signals so cars know what you're doing.

I drive the less than two miles from my house to the State Park entrance so I don't have to ride through town to get to my favorite bike route. Hate trying to content with cars on narrow city roads and hit a dozen lights. 

Follow the rules of the road
As cyclists we often times place blame for our safety on motorists and scoff at them not seeing or respecting us. But when push comes to shove, we are vulnerable, not them. If it's you, a cyclist, versus a multi-ton vehicle, you will lose. Every. Single. Time. While I believe motorists do need to be respectful and share the road, it's also our duty as the impeding and less safe party to make sure we respect the rules of the road. This means riding with traffic flow, stopping at red lights and stop signs. Again, use hand signals and stay on the shoulder or bike lane. Don't ride in between lanes if you can avoid it. That being said though, if you need to make a left turn, you should use the turning lane and obey traffic laws. 

If you don't know the basic hand signals for cyclist, here they are. Know them, use them.

Be Prepared
You should always ride with you phone and ID on you. Cycling and tri tops have pockets on the back of them and my Samsung GS3 fits perfectly in the, even with a small case on it. You can also invest in a top tube box or Bento Box. This is a small rigid pouch the hooks to your top tube in front of your handle bars and can hold your phone, ID, and food. Another option is to have a Road ID. This is a small bracelet that has your name, address, emergency contact, and any pertinent medical history engraved on it. Should you ever end up in an accident, be it anything from a nasty cycling crash to falling alseep on a bench after a rousing shopping spree, people can find out who you, who to contact for you, and whether they can give you penicillin, touch you with latex gloves, etc. Seriously, best $20 ever. There's a million stories out there about Road ID saving lives. Get one. 

Along with the important information, they also offer cute little add on pieces!

Be aware!
I cannot stress this enough. Be cognizant, be aware, know what is going on around you at all times. Look up and lose the head phones. I'm so guilty of the head phone thing, but seriously, one earbud only or speaker if you need some music. I tuck earbuds under my helmet straps by ears so I can hear my music just enough but can hear everything around me more. Do not impede your hearing entirely. Look around and stay focused. With two cyclist deaths at my local triathlon, the Musselman, last year it's important to be aware. The first death in particular was due to the rider having his head down while riding. He never saw the stalled car that had run out of gas and pulled over on the side of the road before he hit it head on doing about 25mph. Be aware of your surroundings. 

Riding a bike is a great workout and incredibly freeing. The wind on my face as I'm coasting along is one of m favorite feelings in the world. I work hard to stay safe so I can continue to enjoy that freedom for years to come. 

Next week's Tri Talk Tuesday theme- Run! So write a running related post and get ready to play along!

Have a cycling safety tip you'd like to share?
I just got an awesome new helmet from my husband this year! Which do you wear?

Do you talk triathlon on your blog? Link up with You Signed Up For WHAT?!, The Cupcake Triathlete, and The TriGirl Chronicles on Tuesdays for Tri Talk! We'll discover a new theme each week and talk about triathlon training, tips, and general chatter. Be sure to link to your specific post and not a general link to your blog so that your post can be found in the linkup archives. Links not triathlon-related will be deleted.

Monday, April 21, 2014

Countdown To IMCuse - Week 7 Recap

Time feels like it's dwindling quickly here. I cannot believe I'm approaching the half way point in my training for Ironman 70.3 Syracuse.

This week was a struggle. Coming back from Atlantic City after a weekend filled with fun and mass amounts of eating and drinking, I came crashing down from my fun high. But I did my best to just get myself reassimilated to life again. 

The whole Junebug crew in AC. Who says you can't make real life via the internet!

So, how'd my week go other than being tired and sluggish? 

Monday- Split run 10k (6.3 miles)
Husband and I got up and went running together first thing in the morning. We ran behind the high school, through the bus garage, and back via the road I use for out and back runs. It's came out to 3.15 miles, so just about a perfect 5k. It was slow going, but I was struggling having gotten back late the night before. And with Seneca7 only two weeks away at this point I decided to do a split run. So in the afternoon I headed back out and did the same loop in reverse. I was a bit speedier the second time around, so that was nice. 

Tuesday- 2000m swim(am)/60 Spin + 1.5 mile run(pm)
I started Tuesday out with my usual 530am swim. It hurts my feelings to even think working out at 530am is getting to be a normal thing for me. Who am I!? Cranked out 2000m with the tri club doing some endurance drills and was happy with my results. I did a slightly distance modified version just to keep up with the freaking sharks the rest of the team seems to be. In the evening I went to my usual 530pm spin class and got in a full hour plus. Then after class I went down to the gym and hopped on a treadmill. With it being the one year anniversary of the Boston Marathon bombings it was important to me to run. It was made even more meaningful that all the TV's in the gym were showing the coverage from last year. It felt nice to run with purpose. And good to shake my legs out off the bike. I need to start doing more brick work. 

Wednesday- Rest
Day one of two of sleeping through my alarm. And with an evening meeting with my Seneca7 team I opted to make today my rest day and vowed to train on Friday since I'd be off work. 

Do you follow me on Istagram yet? You should! That's how you get to see my awesome selfies of me and my motivational cycling poster. Link to my IG is on the right side bar =)

Thursday- 2 hour Spin 
Day two of sleeping through my alarm. Clearly I was tired and hadn't caught up from my weekend of no sleep. Consequently, I missed swim practice with the tri club. So, I took advantage of us getting out of work early for the holiday weekend and showed up to the spin room an hour before class started and got an hour in my HR zone 2 in solo style. Then of course class. That's typical. I love my Thursday evening class because the spin instructor is also a tri club member and a total BA triathlete and we spend the first couple minutes before class starts talking tri. 

Friday- 2200m swim
I headed to the pool in the morning, a bit later than usual, with the intention of doing the full distance of Tuesday's workout. I did a 300 warm up then did the full three sets of the workout which was a 200-3x100 three times. The first time with no toys, the second time with fins, the third time with fins and paddles. I was super comfortable and the distances felt easy, so I think a few times I need to go to the pool solo and just see how long I can consistently swim for. The last 400m were made up in my cool down with the exception of a single 25m sprint race. Some guy jumped into my lane to share with me right as I was finishing my last set. He asked to race a single length and my super competitive side kicked in and I totally freaking crushed him. It was awesome. 

Saturday- 6 mile run
This was tough. I somehow tweaked my right calf just getting off my couch the day before and had a few tight spots. I did my best to roll and stretch a bunch leading up to Saturday, but I was still creaky and tight the morning of. Even though it was pushing 40F I opted to wear my full length compression running tights. My calves needed the compression love. I had no real mileage goal going into this run other than a minimum of 60 minutes. I headed into town with the intention of winding through the college campus to hit a few of the monster hill. IMCuse has a notoriously horrid hill on the run course that you hit twice thanks to it being a double loop, so I need to start hill training more. The hills killed my overall average pace, but I needed it. By the time I got back to my neighborhood I was zonked. I made it to six miles, probably could have squeezed out one more, but my calves were starting to get a bit tender so I called it. Also, so many people talk about wearing compression for recovery, so I decided to give it a whirl. I pulled my compression tights back on after my shower and wore them under my jeans all day. By the evening my legs were feeling a million percent better. I think I'm in love!

My view on my run. Love it!

Sunday- Spin Class
My usual spin class fun. I don't usually go on Sunday's but I ended up there since I couldn't get my arm pad on my bike back in place, otherwise I would have rode outside since it was 70 and sunny and beautiful. I had no idea Rob fixed it for me after I complained about being unable to get it myself until he mentioned it as I was walking into the spin room. Oh well. 

Total Training:
Swim- 4200 meters (2.61 miles)
Bike- 84.4 miles
Run- 13.83 miles
Total: 7 hours 40 minutes

I'm hoping to start getting up to the double digits in hours here. I need to really start jacking up my build weeks more. Getting out for longer runs and rides will help, if I can ever get myself out there without something impeding me. 

This week will be a challenge. I'm on school schedule for work Tuesday, Wednesday, and Thursday, so morning workouts those days are out. I also need to shift my rest day to accommodate my race on Sunday. So here's my tentative-ish training schedule for next week-

M- swim(am)/brick outside(pm)
T- run
W- FLTC group ride or spin (weather dependent)
TH- run
F- swim
S- rest
S- race day! Seneca7!

There it is! Week seven of 70.3 training is on the books. Here's to hoping I can crank out some good training next week too despite my work schedule shake up. 

Friday, April 18, 2014

Relay For Motivation

So my first race of the season is totally sneaking up on me right now. Seneca7 is one week from Sunday and I'm getting quite excited. 

It'll be my first time running a relay race since my high school track days, and those don't really count. This is race teams of seven people running the 77.7 mile loop around Seneca lake and each runner has three legs to run. The local wineries along the way act as runner drop offs where one runner hands the slap bracelet off to the next then everyone piles in a van to get to the next drop point. It should be a ton of fun. And as runner seven I get to bring the team home across the finish line, so that'll be awesome. 

Our team got together last night to go over some of the logistics and it just got me more and more excited for my kick off race of the 2014 season. 

And speaking of my race season, I'll be ordering my race line up shirt this week. A little later than I did last year, but I was waiting for my schedule to be finalized. It'll include everything but the 5k's I'm currently registered for. Or maybe I'll add those on. We'll see. 

My shirt from last year contained only my triathlons. This year my shirt has one relay, six triathlons, and two half marathons donning the back. Welcome to crazy town, population me. 

For those of you who have no idea what I'm talking about, this is my second year ordering a custom tank top with my race line up on the back. As I complete races I check them off. It's super motivating and I love wearing it to the gym as I start checking off the boxes. If you need motivation I highly suggest this method. It's awesome and I feel like a total badass when the whole list is checked off!

This week has felt rough. I think maybe having a two and half day work week after a long weekend of fun and debauchery made transitioning back to real life harder than if I had just worked all week. I slept through my alarm two of the three days I had it set for and consequently am now flipping my rest day from Friday to Wednesday. So goes it I guess. My overall training week should still be good and next week I should be back to real life, taking names and kicking ass. 

And because it's been a while, don't forget to head over to and use code TRIGC14 for 15% off your purchases. It's finally race season, so go load up!

Ever run a relay race before? Tell me about it!
Do you have anything that serves as tangible motivation for you?

Wednesday, April 16, 2014

I Run Because

I hope you ran yesterday, readers. I know I did. It may not have been on my training plan, but I still logged a short run after all my other training was done. 

Yesterday was the one year anniversary of the Boston Marathon Bombings. I ran for the 3 who were killed and 264 others who were injured and I hope everyone else did too. Such a terrible occurrence at such a wonderful, monumental event. One of my Junebug friends who is a massage therapist works the Boston finish line every year and when those bombs went off I sat in the Wegmans dining area in complete shock and disbelief, hoping she and everyone else there were okay. And she was, thankfully, but the race and so many other's lives will never be the same. 

Athletes are an amazing group of people. We all work towards a common goal of bettering ourselves and hopefully inspiring others through our efforts. Athletes are strong willed, determined, and full of so much zest. Bombing a race was a poor decision though because if there's one group of people who will rise and preserver in the face of adversity, it's athletes. 

I ran twice on Monday. With Seneca7's less than two weeks away I thought getting in a split run would be a good idea. And I did not have a run on my plan for Tuesday, but I ran anyways. I ran because I can. I ran for those who cannot. I ran because some day, hopefully many decades from now, my body will say enough. But that day was not yesterday, it is not today, and it will not be tomorrow. 

And now, after you were all probably bombarded with Boston stuff all day yesterday, and now I've sapped all over here today, I will lighten the mood some with cute puppies. 


My parents are getting a new great dane puppy in June after having to put my childhood dane down a few months ago. Their new puppy is the middle gray one. So much cute!

Did you run yesterday? How far and how was it?

Tuesday, April 15, 2014

Tri Talk Tuesday - Swimming

It's Tuesday again and you know what that means!

...or do you?

The link up Tri Tip Tuesday used to be apart of is no more. Lisa discontinued the link up, so a couple of my close fellow tri bloggers and I got to talking, so welcome to the new and improved....

*drum roll please*

From now on Tuesday will be triathlon TALK (with some tips thrown in if ya need em') and I'll be all linked up with the amazing Cynthia from You Signed Up For What!? and Miranda from The Cupcake Triathlete. This is a co-hosted link up between the three of us, but there's a way to add yourself to it at the bottom of this post. So comment, add yourself, find some new triathlon related reading material, and enjoy! But just remember, this is a triathlon link up, so make sure you're talking about triathlon if you link up. 

Today we'll be talking about swimming

Let me start off by telling you about how I swim- the answer is poorly. 

My first triathlon was an Iron Girl sprint tri with an open water swim. Ask me how much swim training I put in for that. Go ahead, because the answer sucks. It's maybe six swims..? I did not train properly. So the next year when I did two sprints and an Olympic you'd think I'd train more for the swim leg. You'd think, but you'd be wrong. I did about the same amount. And consequently I have struggled at every swim leg ever on every triathlon I've ever done. Makes sense, doesn't it?

So this year I've been working hard to swim like less of a loser. I've been perfecting my free style stroke so I don't have to breast stroke/side stroke/doggie paddle my way slowly to the swim out. And the time in the pool is paying off. 

So when it comes to getting that swim figured out, spend the time you need to in the pool. The first few times you might even struggle to swim a single length, but just keep at it. You'll be surprised how quickly you can build endurance in the water. 

Then, once the weather is cooperating, you can move to open water swim (OWS). I've written about the struggles that come with learning and getting comfortable in an open water swim before. But what it boils down to is practice, practice, and practice some more. Before my first triathlon I did one real OWS. Only one. And it was the day before. This is definitely a do as I say not as I do situation because many people are uncomfortable in open water as it is. Then you throw in the craziness that is the a triathlon swim start and it can be terrifying. 

After all the time I've put in at the pool this year I'm very excited to start OWS for this season. However, the weather is being a jerk and we're supposed to get snow tonight, so I'm getting nervous that I may not be seeing open water until right up before my first race. However, even if that ends up being the case, I know will go into the this next triathlon season much more confident about my swimming abilities than any previous season. Hard work, it pays off. Go figure!

Have you done any open water swims?
What is you favorite swim workout to build strength, speed, or endurance?
Next week's theme- biking! Play along if you'd like!

Do you talk triathlon on your blog? Link up with You Signed Up For WHAT?!The Cupcake Triathlete, and The TriGirl Chronicles on Tuesdays for Tri Talk! We'll discover a new theme each week and talk about triathlon training, tips, and general chatter. Be sure to link to your specific post and not a general link to your blog so that your post can be found in the linkup archives. Links not triathlon-related will be deleted

Monday, April 14, 2014

Countdown to IMCuse - Week 6 Recap

I cannot believe how quickly time is flying! Can you believe it's six weeks already??? Just craziness. 

Even though I had no weekend workouts on the docket this week thanks to Atlantic City, I still managed a pretty decent week. Nothing too crazy, but I got some training in and stuck with my plan through and through, which is a win in and of itself.

Monday- 60 minute solo spin
My calves were so tight and still in pain from my horrid excuse of a run on Saturday, so I skipped my usual Monday run and replaced it with some alone time on the spin bike. I kept my heart rate in zone 2 the whole time minus a couple of sprints just for good measure. 

Tuesday- 2050m Swim(am) / Spin Class(pm)
Solo is apparently the theme this past week. Coach Fish was absent Tuesday morning as was about 75% of our usual morning swim crew. So I clock in a mostly solo swim. I did a few longer intervals with one other club member, but I mostly kept to myself. I did a 300m warm up, a first main set of 4x200, a second main set of 6x50 with my pull and paddles, a 300m for good measure, than I got the remaining distance from my cool down. In the evening I made it to spin class and got in over an hour of saddle time in a very tough class, which I definitely needed. 

Wednesday- 3 mile run
This was my first run since feeling some pain on Saturday. I wanted to make sure I didn't restrain a calf by running too soon after such a painful run Saturday. My calves were a bit tight, but they weren't in pain so I got in 3 miles. I struggled a bit though and came in at a slow pace with a higher than normal heart rate for said pace. It wasn't pretty or fun, but I got out and did it, so I'll take the win. 

Thursday- 2000m swim(am)/Spin Class(pm)
Once again, no Coach Fish. Another member lead our workout but I was super tired and struggling a bit in the water, so I just did the best I could. I didn't do the best job keeping up though. My average time was 2:04/100, so a bit slower than I've been recently. No big deal though. In the evening I went to spin class and sweated my booty off. First day over 50F since, oh, I don't know, October? And not just over 50, but over 70! My body was so confused. But IMCuse is notoriously hot weather wise, so I need to start doing some afternoon workouts in the sun now that it's finally here. 

Friday- Nothing
I was hoping to run in the morning before taking off to Atlantic City for the weekend, but that just didn't happen. I had too much packing and errand running to do before taking off at 10am. 

Weekend- Drunken pool lounging and dancing
Um... funnest weekend ever! Who has time to work out when you're busy laying around your private cabana and a waitress is making sure your drink cup is never empty. I did dance a whole heck of a lot Saturday night, but I'm going to say two hours of dancing did not undo any of the mass amounts of bad food and booze I consumed all weekend. 

I seem to be having a difficult time pulling my act together to get this post done and out, so please excuse the lack of pictures and lameness that is this recap.

For this week:
M- run/ride with my tri club(?)
T- swim/track workout
W- run/ride with my tri club(?)
T- swim/run with FLTC or spin
F- rest
S- long run
S-  long ride

Friday, April 11, 2014

This Is a Blog Of Learned Coaches

Weeeee, Friday! And I'm off to Atlantic City for a raucous weekend of shenanigans with my Junebug hags! 

Wednesday night I went to an event put on one of the guys from my tri club. It was an advanced triathlete seminar on how to measure fitness and train via those measurements. He talked a lot about RPE (rated perceived effort), heart rate training, power meter training, and using Training Peaks to have those mathematically calculated for you. He went over some of his personal training graphs and talked about how it all worked and what it meant in terms of creating effective workouts to garner the results you wish to see in your fitness. 

It was really interesting and I was happy to see that I seemed to understand more of what he went over than some of the other members who glazed over a few times. It's all stuff I've been trying to learn on my own, so it was nice to have that reinforcement from someone who's being doing triathlons for 11 years, including completing 4 Ironmans, two of which were only 8 weeks apart!

This was a great event for me because it confirmed to me that what I've been trying to learn is correct and it will hopefully give me a jump for when I go to get my Level 1 USAT Coaching Certification.

Oh, did I leave that out before?

Yup! I have to apply and apparently slots fill quickly, but I'm going to throw my application out there. There's a training in Albany which is only about a 3 hour drive and I could shack up with one of my college besties who is out there. Finger crossed! I really want this! I've written a few training plans for a few friends recently and have gotten positive feedback. 

Also, this-


Hey there's me! I'm running Ironman 70.3 Syracuse! And goodness it's getting to be creeping up too. Getting very close, very close indeed. 

What's good on your docket for plans this weekend?
Who's used a coach before? What'd you love that they provided to you that you wouldn't otherwise get through self training?
Annnd, free brownies to whoever got the movie reference in my title today!

Wednesday, April 9, 2014

So Much Happy This Week

Oh my gosh, I have so many exciting things to share with everyone today!

First off, my race schedule is still growing. You can keep track of the ever growing list on my Upcoming Races page above. As if it was jam packed enough already I added three more races to it this week and a forth is potentially in the works. 

I finally bucked up and registered for FLT. I'll be running the Olympic this year and if it's not raining, choppy, and my bike breaks decide to work I should have no problem coming in under the 3 hour mark. 

FLT was a tough race for me last year. It was raining all morning, the lake was choppy, and the breaks on my bike weren't working. But the sun came out just in time for the run and I finished happy and strong!

Hubby registered us for the BASE Race in Cooperstown again. However, this year we opted to do the 5k instead of the 10k. They moved the date of the race forward so it coincides with Hall of Fame Weekend. The 5k loops through the historic part of town where as the 10k is out on back rural roads. So we're shaking thing up at this race this year. 

The third race I'm really excited about. My fellow fitness blogger and Junebug friend Kristen over at Run Away With Me and I have been trying to coordinate racing together for a while now. I've been trying to lure her NY to cross New York off her 50 states racing list, but it just hasn't panned out yet. But, the Hubs and I will be heading to Philly in October to run the Yuengling Light Lager Jogger 5K with her. This race includes an edible cookie medal, finishers beer stein, t-shirt, and TWO FREE BEERS post race. Uh, yeah, count me in!

And the forth race that is a possibility will be a sponsored spot in the Peasantman Triathlon in August. Happy dance for sponsored race slots!!! I'm not sure which distance it would be for yet, but I secretly have my fingers crossed for one of the longer distances. 

The other totally awesome thing that happened this week was I got accepted as an ambassador for I'm Fit Possible! I love being part of fitness and health groups and these ambassador programs really help spread the love of all thing health and fitness related. Very happy to be part of a like minded group!

As for training so far this week, I've stuck to my schedule perfectly thus far, so I'm happy with that!

What's something awesome that happened to you so far this week?
Is there something you're looking most forward to coming up soon?

Tuesday, April 8, 2014

Tri Tip Tuesday - Recovery

So much love last week for Tri Tip Tuesday! And today I'm answering a question from the kickass athlete Kristen from Glitter and Dust (go check her out, she rocks!) about post race recovery. You ask, I'll deliver. 

Last week we talked about how to fuel during a race, but what about after? For those of us who do endurance sports like triathlons and marathons, we seem to posses this innate inability to sit still and that next training workout or race is always on our minds and horizons. 

Recovery is difficult because the idea of sitting still when there's runs to be done, rides to enjoy, and swims to conquer is a foreign concept to those of us used to cranking out workouts before the sun comes up and sometimes more than once a day. But recovery is vital and not recovering properly can cause injuries. And if you can't sit still for a day or two to recover enjoy your 8 weeks to however many millions of months off when your doctors say no more after an injury. 

And after all that running some chocolate milk is greatly enjoyed!

Getting off your feet is only part of recovery. Strap on your compression tight, stretch, ice, and maybe even treat yourself to a massage on those totally workout free days. Your sore and tired muscles will thank you. 

Active recovery is also important. This is where you simply move your legs and body for about 30 minutes at a super easy pace. A very light run or spinning on a bike trainer or spin bike with little to no resistance. This will help flush out muscles and loosen them up relieving soreness. Another way for us triathletes to get some active recovery in while still "training" is to practice transitions on active recovery days. Set up a faux transition area in your driveway, bike down your street and back, transition, then run down the street and back. Do this a handful of times to get some active recovery in as well as some functional training. Those transition times count after all!

As for fueling post race, I'm a big fan of post race gorge fest of whatever sounds good when I cross that finish line. However, this is actually frowned upon. Sad, I know. After a race you want protein and carbs. Protein will help repair those over worked muscles and help prevent DOMS- delayed onset muscle soreness. Carbs will replenish your now very depleted glycogen stores and help you regain your energy. The day after your race a carb and protein ration of 3:1 in grams is exactly what your body requires. Make sure to take in some vitamin C too, because all that stress on your body from a long race lowers your immune system.

My favorite immediate post race nutrition plan includes chocolate milk, which hits a lot of nails right on the head in terms of nutritional needs for recovery. You'll notice most races offer chocolate milk. There's a nutritional reason for this, so drink up and enjoy! In fact, most post race foods, like bananas and pretzels, generally contain a good portion of your immediate post race nutritional needs, so take advantage of those free food lines at the finish line. 

What do you do to help you recover after a race or difficult training session?
Favorite post race food?