Effective group training tips

Although exercising in a group environment - especially in a confined, indoor facility - is still risky due to the COVID-19 pandemic, staying active is extremely important.

We are very fortunate to have an incredible aquatic center just 15 minutes away from where we live. Although not as close as the Furman pool (where we used to swim - just 2 miles away), it's the best option for us since the Furman campus has remained closed to the public since March. 

With no lane reservations (or time limits) and plenty of room to spread out (20 lanes!), we are grateful to swim - especially with our athletes/friends. 

Today we had a tough but fun swim - the perfect workout for suffering with others. The total workout was 4000 yards. Here's the main set: 

MS: 

7 x 100 on 1:30
3 x 200 paddles/buoy on 2:55
5 x 100 on 1:30
2 x 200 paddles/buoy on 2:55
2 x 100 on 1:30
1 x 100 all out

This set can be modified in many different ways, and the cycle can be adjusted, so that swimmers of all different abilities can perform this workout and start/finish together. 

Although sometimes you need to embrace the solo grind, here are a few tips for effective group training (in any sport). In other words, here are a way helpful ways to be in a group environment and get the most out of your personalized training session. 

• Warm-up and cool-down together but do your own thing in the main set. 
• Go by time (not distance) and perform out and back segments (ex. running, biking) so that everyone starts/stops the interval at around the same time. 
• On your easy days, invite along an athlete who can help you keep the workout easy/conversational. 
• Be willing to be pushed by others during an intense workout. With good form and body awareness in mind, invite along a friend or two who is slightly stronger/faster than you when you need the accountability to be pushed. 
• Share a workout with your training partners and everyone shows up to the workout but performs the workout on their own. You can do out and back segments or loops for support and accountability. 
• Invite a long a small group of training partners to start a workout at the same time at a designated place. Even if everyone does his/her own workout, the accountability is something to look forward to. 

Although group training is a fun way to socialize and get in a workout, one of the great advantages of solo training is being able to focus on yourself and not be distracted by other people. To much group training can certainly keep you from reaching your personal goals as any training journey requires personalization, periodization and the need to always listen to your body to reduce the risk for injury.

In the end, it's ok to train with others but be smart as to when you do it and how it impacts your health and athletic progress. In this time of so much social isolation, adding in a group workout or two (in a safe way) can keep you motivated and challenged. 

30 workouts for open water and tethered swimming

Do you have access to open water but find yourself bored and exhausted with continuous swimming?Do you need a bit of workout inspiration for your new at-home pool set-up while your local pool is closed?

To help you get more out of your swim training, I have 30 mentally-engaging swim workouts that are sure to help you build and maintain your swim fitness strength, endurance, skills and power.

What’s included in the swim training plan? 

15 stationary swim workouts (~30-45 minutes per workout)

• Requires the use of a tether/resistance band and some type of pool.
• Workouts are broken into 3 categories (5 workouts each): easy, moderate and hard based on intensity/volume.
• Workouts cater to all fitness levels.
• Sent via email as a document (PDF).

To learn more about our experience buying an above ground pool and swimming with a tether, check out this blog post.

15 open water swim workouts (~45-60 minutes per workout)

• Requires the use of a body of water (max continuous swimming is ~10 minutes)
• Workouts are broken into 3 categories (5 workouts each): easy, moderate and hard based on intensity/volume.
• Workouts cater to all fitness levels.
• Sent via email as a document (PDF).

Add on:
If you need motivation, inspiration and accountability with your strength training regime, you can add-on our strength training template, which includes 20 different strength/core/plank/swim dryland workout routines (videos performed by Marni). Minimal equipment required (hand weights, stretch cord, resistance band, stability ball, soup cans).

To learn more about the training plan, click HERE.

Weekly (swim) training recap

I love to swim but there's something so special about swimming in the Kona ocean. While you always see brightly colored fishes swimming happily around you, it's not uncommon to see a pod of dolphins or a cute little dog on a boat, waiting for salty kisses. Oh the things you see in the bright blue waters of Kona.

After IMWI, I was itching to race again. I am actually still wanting to do another race (half Iroman) but my options are limited due to our upcoming travels and other events. Earlier this year, I signed up for my 3rd Hincapie Gran Fondo here in Greenville, SC which will officially conclude my 2018 "racing" season. However, I still have one more event approaching - the 2.4 mile Hoa'la training swim on the Ironman World Championship swim course. While a fun event for everyone who participates, it's still a tough event in the unpredictable ocean, along with a couple hundred other fit and fast athletes.

Because I am not yet ready to stop training (mentally or physically), I am maintaining my fitness with some intense run workouts along with joining Karel for a few of his IM Kona prep rides. I made sure to take good care of myself post IMWI and to be honest, this was the fastest and best that I have recovered from an Ironman. I am looking forward to a deserved off-season in early November (when Karel takes his off-season) but for now, I'm continuing to enjoy training at a much higher intensity than when I was training for the Ironman.

Karel has given me some tough swim workouts this week so I thought I'd share a few of the main sets with you. These are PPF and Tower26-inspired swims. Karel and I typically swim the same workout but lately we have had different workouts.

Total distance this week: 18,100 yards (My typical swim days are M, Tu, Wed, Fri, Sun).

Workout #1: 
MS: (all with 10 sec rest)
100 EZ, 100 fast, 100 EZ (with buoy), 100 at Ironman (IM) effort
100 EZ, 100 fast, 100 EZ (buoy), 200 at IM effort
100 EZ, 100 fast, 100 EZ (buoy), 300 at IM effort
100 EZ, 100 fast, 100 EZ (buoy), 400 at IM effort
100 EZ, 100 fast, 100 EZ (buoy), 500 at IM effort
100 EZ, 100 fast, 100 EZ (buoy), 600 at IM effort

Workout #2
MS 2x's:
300 strong endurance
30 sec rest
6 x 50's fast w/ 10 sec rest
6 x 25's very fast w/ 10 sec rest
300 pull (buoy/paddles)

Workout #3
MS 3x's:
2 x 50's fast w/ a deck-up after each 50 (quickly get up out of the pool, touch the wall and get back into the water) w/ 10 sec rest
400 build to strong
6 x 50's w/ buoy and paddles w/ 10 sec rest

A training weekend to remember - be proud of your accomplishments

It's crazy to think that this is my 11th year of endurance triathlon racing and for the last five years, I have been sharing it with Karel as my training partner. We have had highs and we have had lows but that's all to be expected when you are a competitive athlete, always wanting to give your best, stretch your comfort zone and push your limits. 

Over the past few years, I have learned that it requires a lot of work and time to see performance improvements, so I am never quick to assume that my training is or isn't working. I continue to focus on the process and with so much gratitude to my strong and healthy body, no workout is taken for granted. Some workouts are so-so, some I want to quickly forget and others go into my memory bank to be remembered on race day. 

I've also learned that time goals, paces and watts are not worth chasing nor is a specific body image, but instead, I must continuously focus on something more subjective and meaningful to keep me motivated to train and race. 

Since I am not racing an Ironman distance triathlon this season (I've raced 6 Ironmans since 2013 and 2012 was the last time I took a season off from IM racing), but instead focusing on half IM distance racing, I've been creating a list of triathlon goals for myself that will keep me focused on the process of training rather than the outcome of race day. 

With so many years in the sport of endurance triathlon, I can admit to spending many of workouts criticizing my weaknesses and not focusing on my strengths. Sure, we all need to be honest, and somewhat critical about needed areas of improvements but I believe that many athletes doubt their own potential for success during the times of training weakness, bad workouts, a plateau in fitness gains, inconsistency or injury/sickness. But every athlete has room for improvement and the harder you work, the more consistently you train and the more processed driven goals you set for yourself, the bigger the chance that you will improve. 

If you find yourself crushing a workout, noticing your fitness improving or experiencing something new about yourself, like an improvement in your mental game, better execution of pacing or better application of sport nutrition, don't be shy about it. 

Since race day only comes but just a few times a year, give yourself permission to indulge in your own athletic triumphs every now and then. 

Let's get real - you train early in the morning before the world gets up, you squeeze in workouts whenever you have the chance, you organize your diet to support your training and you give your best, even when no one is watching. Don't wait until race day to "hope" it all comes together. You deserve to celebrate your personal victories NOW, in training. 

Athletic improvements will happen but they won't happen with a quick fix, magic potion or one or two epic workouts every now and then. Consistent training and hard work will pay off but improvements take time. 

The next time that you find yourself "wowing" at yourself, be proud of your accomplishment and share it with people who care about you and who have helped you along the way. 

No matter how big or small, take note of these special moments in your training journey as those are the moments that you work so hard for and that you will remember the most on race day. 

-----------------------------------

My weekend to remember actually started on Friday. I have been feeling very frustrated with my swimming lately, struggling to consistently swim under 1:20 per 100 yards. While I can knock it out every now and then, I have felt like the effort I am putting forth to swim those sub 1:20's is just too much. In other words, every time I try to swim fast, I feel like I should be going much faster than what I am seeing on the pace clock. Let's just say, my swimming has been frustrating to me over the past few weeks. 

Sometimes I find myself in these swimming ruts where finding 2-3 extra seconds to knock off my swim times seems near to impossible. And then I see Karel, swimming next to me, improving in what seems to be, every single swim workout! I suppose I know better as I have been swimming for 25 years and Karel has been swimming for all of five so his gains appear to be much bigger than mine. 

Well, finally the day came when it finally happened. 

On Friday morning, I swam by myself at Furman and the main set was as followed: 

MS 5x's: 

3 x 100's strong w/ 10 sec rest

30 sec rest before repeating

My times hoovered around 1:14-1:17  with the last 3 x 100's all at 1:14. 

Then to finish the 3500 yard swim, I had to do 1 x 100 all out (from a wall push off)

1:11. 

I was so excited that I couldn't wait to call Karel after my swim and tell him that I finally had a good swim workout. Although I love being in the water, no matter how slow or fast I swim, I was really excited about that workout. 

Later on Friday, I had a very tough bike workout. Like so tough, my legs felt shredded at the end. 

The main sets were as follows: 

 MS #1: 

5 x (4 min all under 50 rpm, build effort from Z3 to absolutely max

3 min EZ spin between)

MS #2

8 min Z2 endurance 

MS #3: 

3 x (6 min at Z3+ all under 45 rpm) w/ 3 min EZ, fast rpm between)

Holy moly that was tough!

Karel did his bike workout first thing in the morning and swam in the evening. We both finished with a quality day of training but wow, we were exhausted come bedtime. 

On Saturday morning, I joined Karel, Thomas and Al for a ride up to Caesar's head before the guys would carry on for a 5 hour ride. Karel did not want me riding that long two weekends in a row so I was ok with riding back home by myself and doing my own thing. 

Well, sadly, Thomas's bike was having some trouble and even after a few fixes by Karel (always ride with your bike mechanic!), the bike was still having issues. It wasn't too long after Karel adjusted the derailleur as much as he could, that Thomas's bike chain eventually broke from getting stuck between gears (it was one of those mechanical issues that couldn't have been fixed on this day). What a bummer. Thomas handled himself really well as the situation put a damper on his morning training but our friend Brian picked him up and Thomas ended up getting in a quality brick on the trainer (on his road bike), later that day. 

Since Thomas was not longer with us, Karel decided that him and Al would continue to ride with me for the rest of the ride. Of course, Karel lead the way so we just followed. 

It was a beautiful route and like usual, the cars were friendly to us cyclists on the road. I feel so safe on our roads and it is always so much  fun to be on our bikes in and around Greenville. 

The big money maker was going strong for almost 6.5 miles up to the top of Caesar's head. Karel wanted me to pace myself for the first 3 miles and then when the road leveled out before it kicks up again, he wanted me to go strong to the top. 

While Al and Karel kept it conversational pace behind me, I found my rhythm and rode it very steady until Karel took the lead and pulled me to the top. I couldn't believe how "fast" I rode to the top, in my personal best time for that climb. I was also shocked to see that I could stay on Karel's wheel all the way to about 1000 meters to go when Karel kicked it up a notch and I didn't have that punch in my legs. I was huffing and puffing to the top and I was so excited to tell Karel about my time. 

Yep - celebrating 10mph for almost 6.5 miles! 

Al was riding really strong and a few minutes later he arrived to the top to join us. It's always fun training with our athletes. 

After the ride, we went for a 21 minute, 2.7 mile run around the rolling hills of our 'hood and the focus of the run was to build throughout. I wasn't sure how my legs would perform after 3:58 miles, 7078 feet of climbing (after elevation correction on TP) and 66.5 miles but once again, I was shocked that my form was good and I could find my rhythm. I was not able to hang with Al or Karel but I still had a great run off the bike. Karel ran super speedy and he looked good for his entire run. 

It was certainly a brick to remember. 

I was super exhausted from one of my hardest bricks but that's too be expected, especially since my body is doing things that it has never ever done before. These fitness gains, especially on the bike, have been a loooong time coming but even Karel is so excited about how strong I have been getting on the bike. 

Even though I am not a napper, Campy convinced me to lay down for a little bit and I took him up on his napping suggestion. Thank goodness for Campy, who is a professional recovery coach. 

(Karel took this pic while I was resting my eyes and tired body). 

As for Sunday, my "long" run was on the treadmill and it was a nasty workout! 

MS: 

3 x 12 minutes as: 

2 min Z3, 4% incline

2 min Z4, 4% incline

1 min Z4, 5% incline

30 sec Z5, 5% incline

30 sec max at 6% incline

2 min EZ walk/jog

4 min Z2 endurance 

That was tough! 

I ended up with 7 miles and 1:15 total running time for this "long" run and my legs were toasted. I could not have been more proud of my body and I am incredibly thankful for my good health and what I can do with my body after 11 years of endurance training and racing. 

Weekend recap: Training

I'm sending a big thank you to my body for giving me another week of quality training. I never take a day of training for granted. It's been 3 years and 8 months since I've last been injured and 10 years since I've had a cold/sickness. Not a day goes by that I don't thank my body for letting me do so much with it.

The overall training volume hasn't changed a lot over the past few months but I've noticed a bit more intensity throughout the week lately. I've worked hard to build a strong foundation since starting my training back in late October so my body is responding well to the added training stress. 

On Wednesday morning I had a tough hill run workout. Although the intense intervals only totaled 8 minutes, it was a leg burner and cardio stressor. 

For 20 minutes, I ran EZ on some of my favorite roads around where I live, which included no shortage of hills. After listening to a Facebook LIVE 75-minute educational chat with running expert Chris Johnson, PT, I used a lot of his running cues to keep me focused on my running mechanics during warm-up. 

When I arrived close to the street where I was going to perform my main set, I first did a pre-set of 5 x 30 sec build to fast strides w/ a 30 sec walk in between. 

For the run main set: 

8 x 30 sec strong uphill effort w/ 1.5 min recovery (jog/walk/rest) in between

5 min EZ

8 x 30 sec strong uphill effort w/ 1.5 min recovery (jog/walk/rest) in between
Then jog home (about 15 minutes). 

It was a great workout and I felt super strong.

In the evening, I tested out my new Tacx Neo smart trainer with a good workout that Karel wrote for me. My legs were still a little tender from the morning run but it felt good to spin them out and test out the CycleOps Virtual Training app on my ipad. You can see from the picture that my iPad is standing up on a microphone stand that Karel ordered for me. It was a cheap way to hold the iPad, where I control my trainer.

Wednesday night bike workout:

WU: 20 min EZ

Pre set:
2 x 4 min
2 x 3 min
2 x 2 min
Odd Z2, fast rpm
Even Z2/Z3, slow rpm, 55-65
5 min EZ

MS:
1 x 4 min build effort to strong, choice cadence
4 min EZ
3 x 3 min Z3/4 slow cadence (slop/resistance mode)
3 min EZ between  3 x 2 min high power/high cadence 100+ rpm, 3 min EZ between (slop/resistance mode)
3 min EZ between

CD: EZ spin

As for Thursday morning, I had about 1 hour and 45 minutes of fun on the trainer for my first real workout. The trainer is super quite and very smooth. There is no sticky pedaling, especially as I increase the slope or resistance.

WU: 20 min EZ

Pre set: 4 x 4 min (odd Z1/2 build rpm to fast, even Z1/2 build rpm to fast)

MS: 4 x 10 minutes as:
2xs (3 min Z2, rpm 100+, 2 min Z3, 45-50 rpm)
4 min EZ

Post set: 15 min Z2/3 - steady effort, gradually decreasing power and increasing rpm.

Whew, what a great workout, especially after the tough run on Wednesday. I've been super diligent with my nutrition before, during and after workouts to ensure that my body can stay consistent with training and to give me confidence that any fatigue that I feel is normal fatigue and not from underfueling or poor recovery. So far, I'm feeling very energized, strong and healthy and I hope that feeling continues to last as I am expecting a lot from my body in April and May.

I did a very short swim (1900 yard)  swim workout at lunch time to knock out my 2nd workout of the day because I had nutrition consults the rest of the afternoon through early evening.

As for Friday morning, Karel was off to NC to the A2 wind tunnel with our athlete Joe so I had to swim solo. Karel has been swimming almost every swim workout with me so it was kinda lonely swimming by myself, especially for this endurance tracker main set.

500 warm-up

Pre set:

4 x 200's w/ snorkel and fins

MS:
10 x 25s w/ paddles fast w/ 5 sec rest

35 x 100's on 1:30 at 85% effort

Total: 4900

I was feeling tired during warm-up and pre-set so I wasn't sure how the main set would go but after 6-8 x 100's, I started to find my rhythm and the set actually went by really fast!

Then I again, I was really excited to eat my homemade banana bread when I returned home from my swim.

Here are a few pics that Karel took of Joe in the wind tunnel. Joe is a 3-year Trimarni athlete and recently won the HITS Naples Half Ironman. When Joe started working with us, he was far from the athlete he is today. Joe is an engineer so his mindset is often to analyze everything but he has trusted us as his coaches since day one and he is not one for excuses. Joe and his wife Erica just had their first baby 9 months ago so it's been neat to see them both balance it all. This wind tunnel adventure was a fun experience for both Karel and Joe, just to test his position, along with other gear like his clothing, calf sleeves, helmet, wheels, bottle placements, etc. Karel and Joe learned a lot! The wind tunnel testers were impressed with Joe's attention to detail but also very impressed with his position on the bike (fit by Karel).

I wrapped up my day with a light strength session in the late afternoon, followed by a long Campy walk.

We received a nice package from our friends at Mg12 over the weekend, which came at the perfect time as we use this stuff regularly. I just love this line of products for recovery and the quality ingredients.

As for the weekend training, the fog and big chance of rain made it hard for us to get in the workouts that we wanted to get in outside but we dealt with what we were given and still had a quality weekend of training.

Joe, Karel and I headed out on our road bikes around 8:15am on Saturday morning hoping to get in a solid ride but as we headed on the trail out, the fog was rather thick so we decided it wasn't safe to ride (even with lights on our bike). Instead, we just spun on the trail and had more of a social ride for 90 minutes. 

Joe headed back to Jacksonville after our ride and Karel and I followed up our ride with a run. Karel ran outside and I ran on our treadmill for an hour. For me, just a nice form focused run with no hard efforts.

After an afternoon of working on the computer and making a beautiful looking Mexican-themed quinoa and black bean salad for our evening pizza part at Meredith's house (picture and recipe on tomorrow's blog), I finished up my long run with another hour on the treadmill. After not getting in our long ride on Saturday, I had planned to do two runs today instead of one long run to reduce the overall training stress with the previous training.

Sunday morning was a trainer ride with a main set that looked easier on paper than what it turned out to be. Nonetheless, a great trainer session for 2:20 followed be a 30 min EZ run on the treadmill.

Bike workout:
WU: 30 min EZ spin (build from Z1-Z2)

Pre set:
5 x 5 minutes Z2 (1 min at 70 rpm, 1 min at 80 rpm, 1 min at 90 rpm, 1 min at 100+ rpm, 1 min choice cadence)

MS:

6 x (2 minutes Z3/4 at 40-45 rpm w/ 1 min EZ choice rpm between)
2 min EZ
6 x (1.5 minutes Z3/4 at 45-55 rpm w/ 1 min EZ choice rpm between)
2 min EZ
6 x 1 min Z3/Z4 at 55-65 rpm w/ 1 min EZ choice rpm between)
5 min EZ

Post set:
15 minutes Z3 steady effort, choice RPM

Cool Down
-------------------------
Hope you had a nice weekend and you are finding yourself building confidence in your training/exercising and nutrition to move closer to your health, fitness and performance goals.

Never compare yourself to other people. Discover what makes YOU happy and then direct all your energy on yourself so that you can focus on being the best version of YOU. 

Weekend recap: Training

It's hard to believe that we will be racing in about 8 weeks at the conclusion of our Clermont training camp. We have been putting in some good work training indoors over the past few weeks due to the cooler temps and rainy days but with the weekend forecast looking good, we gathered up the crew for a Saturday long ride. Exploring Greenville on two wheels was on the training agenda and we took full advantage of our nicer weather! 

But first, a Friday swim workout for me and Karel to leave the arms heavy all day. 

MS: 30 x 100's at 85% on 1:28 cycle. 

Whew...that was a long swim requiring a lot of focus and energy! 

Karel swam with his buoyancy shorts (which have helped him out a lot with his swimming development) and paddles so he was much faster than me. He did his 100's on a 1:26 cycle! 

As for the rest of Friday, after working all day, I had my teeth cleaned at the dentist (yay for healthy teeth and gums!), stopped at the grocery to stock up the pantry and fridge for a weekend full of cooking and baking (recipes and food pics to come in the next blog!) and then took Campy for a long 1+ hour walk as I was tired of sitting all day. 

The weather was absolutely beautiful (70's and sunny) and it was just a perfect evening to be outside. Around 5pm, Campy and I walked to my mom's house and then we walked around her neighborhood before returning home. Karel had a RETUL fit on Friday afternoon + a private bike skills session to follow so he was rather tired from being on his feet and riding all afternoon so he had an early dinner and then relaxed in the evening while finishing up some work on the computer. Campy and I returned home from our walk and then I ate dinner before getting started with some cooking and baking (yum) for the next hour, before going to bed around 10pm. 

Thankfully, my no-rain dance worked and the rain that was planned for Saturday morning didn't happen so we had dry roads and cloudy skies instead for our 8:30am roll out. After spending the last two weekends inside for long trainer rides, it felt so good to be on the tri bike outside (and in great company with Trimarnis Bryan, Karel, Thomas and Al). 

Our plan was to ride to and up/down Caesar's head mountain, which was a great idea until the fog became too unsafe for us to continue riding to the top. Karel was leading the way and made the call that we needed to stop for safety reasons (even with lights on bikes). We stopped about 2 miles from the top, which was still 20 minutes of climbing and a fun descend to the bottom. 

The fog made for some pretty neat scenery while climbing and all around, it was just a great morning to be on my bike. 

After 3 hours and 45 minutes of riding (a little over 5000 feet of climbing), we made it back to Trimarni HQ's for a quick gear change to get ready for our brick run. Once again, the brick runs have been on the treadmill for the past two weekends so it was nice to pound the pavement with the guys for 25 minutes. 

After the brick, it was time to refuel with a recovery drink and some of my yummy treats that I made on Friday evening. Campy didn't want to miss out on the eating fun so he joined us in the garage, just in case anything tasty "accidentally" dropped on the ground. 

After resting for an hour on the couch, it was time to get some work done on the computer and then get to more cooking. We invited my mom over for dinner so she brought the main dish (stuffed shells with tofu) and I made the side dish which was a Moroccan lentil dish. And for dessert, chocolate cookies! Don't worry, I'll share the recipes and food pics tomorrow but to make your mouth water, you can head over to my Facebook page to check out the pictures. 

Karel and I were pretty tired on Saturday evening so we made it until about 9:30pm and then it was time to get ready for bed. No surprise, Campy was pooped from his exhausting day. 

Sunday was absolutely great for running. Just like Saturday, not too hot, not too cold. It felt so nice to be outside for 1 hour and 48 minutes of running. My run workout started off with a little hip/glute activation in our home-gym and then some outside dynamic stretching and then a 5 minute power walk to get the blood flowing. As for the rest of the run, it was a conversational pace run, where I incorporated 30 sec walk breaks every mile to reduce the overall training stress and included a stronger effort up any hills. Of course, where I live there are no shortage of hills so I had about 1000+ feet of stronger efforts. Surprisingly, my legs felt rather good throughout the entire run and I was able to keep good form. I stayed well hydrated with my Nathan hydration belt and refilled as needed throughout my run at water fountains. It was great to see so many people outside enjoying the nice weather!

Campy happily joined me for a post run walk as Karel was still out running (he warmed up with a 30 minute trainer bike before his 90 minute run). Karel rested for a little bit (and refueled) before an afternoon RETUL fit and I had some work to do on the computer before getting in one last swim workout (2250 yards) in the late afternoon to wrap up another great week of training. 

It was a successful, busy, yummy and active weekend of training and I could not be more thankful to my body for keeping me in good health so that I can live such an active lifestyle. 

3 workouts, 3 recovery meals.

As I mentioned in my last blog, recovery nutrition is important in the foundation phase, as it will help to kick-start the recovery process soon after your workout is complete. But you do not have to be super scientific and strict with what, how much and when you eat.

Remember -  recovery is everything and anything that happens between two workouts and right now in your season, you want to create eating habits that make your body feel good all day long, so that you can maintain a consistent training regime (balanced with your busy lifestyle).
By working on your  daily diet right now, you will set yourself up for great eating habits later on in your season when your training volume and intensity increase.
 
Here are three recovery meals that kept me training consistently last week.
(I had a pre-workout carbohydrate snack before all workouts and water during the workouts)

Swim Workout: 
400 swim
400 buoy

Pre set:
8 x 50's kick w/ fins (on back). 10 sec rest
800 band/buoy/paddles - build from 75% to 85% throghout

MS 2x's:
8 x 50's band and paddles, 85-90%, 15 sec rest
6 x 75's (build by 2 from 80-90%), 20 sec rest.
Repeat

50 EZ cool down

Post workout eats: 
Scrambled eggs with bell peppers, mushrooms and chives and a slice of rye bread with melted cheese.




Run workout: (outside on rolling hill course)Dynamic stretching
5 min walk
25 min run warm-up (nice and EZ, form focused)
Stop - let HR lower
MS:
5 x 1 mile - steady effort, conversational pace w/ 30 sec walk in between
~1 mile cool down jog

Post workout eats: 2 slices fresh challah raisin bread w/ honey, cinnamon and peanut butter
Smoothie (shared the following with Karel): 1.5 scoop Whey protein + 2 celery sticks + handful spinach/kale mix + 1/2 large banana + handful frozen berry cherry mix + 1% Organic milk (about 6 ounces) + water/ice as needed




Bike workout: 
10 min warm-up
Pre set: 

5, 4, 3, 2, 1 minute - increase cadence within each interval from cadence 75-100+rpm (no rest in between)
2-3 min EZ spin

MS: 10x's:
1 min Z2, choice cadence rpm
2 min at cadence 45-50 rpm (heavy gear work), Z2-Z3 effort (legs do the work, heart stays comfortable)
1 min Z3 effort, increase cadence from 50-95 rpm throughout
1 min EZ spin, choice cadence

5 min cool down

Post workout eats: 
1/2 cup Oats + 1/2 cup cherry berry mix + 1/2 large banana sliced + Veronica's Health Crunch mix (chopped) + raisins + milk + cinnamon + drizzle of maple syrup

Endurance swim fueled by Pear-Chia Granola

Wow...where did the time go?
Once again, I find myself nearing the end of another Ironman journey with a tremendous amount of gratitude for my body and overall health. 

I have remained injury free for 15 continuous months which is a HUGE deal for me. From 2007-2013, I have been plagued with muscular-related hip and back issues which sadly, have put a halt on my running training for 4-12 weeks at a time. 

Additionally, the last time I experienced a sickness was in the summer of 2007. That's 7 years of no flu, cold, GI issues, infection, etc. I am so incredibly grateful for my immune system for staying so strong throughout my life, especially when I choose to train for and race in 140.6 mile triathlon events!!

So here I am again, giving a BIG thanks to my body. 

38 days until Ironman Wisconsin. My 9th Ironman!!! 

Here's a great swim workout (that I gave myself this morning) to build your swim endurance. 

Remember, fatigue affects breathing and form and a tired swimmer does not benefit from a workout like an efficient swimmer. Form over speed/distance - always. 

ENDURANCE BUILDING SWIM SET

Warm-up (and part of the first main set): 

500 swim - stretch it out

100 kick EZ (mix up the stroke)

400 swim - stretch it out but increase effort just a tad from the 500

100 kick EZ (mix up the stroke)

300 swim - effort should be 80% or half IM effort

100 kick EZ (same)

200 swim - effort should be 90% or Olympic effort

100 kick EZ (same)

100 swim - best effort

100 kick EZ (same)

(you can shorten the kick to 50 and you can also start with 400 swim if you would like to remove 750 yards from the warm-up to save energy/time)

Active recovery:
400 pull w/ buoy and paddles - stretch it out, focus on your catch and hand exit in the water

Main set #2: 

3 x 100's - 90% effort w/ 10 sec rest

50 EZ swim + 30 sec rest (Or just rest 90 sec)

2 x 100s - 90% effort w/ 10 sec rest

50 EZ (same)

1 x 100's - 90% effort w/ 10 sec rest

50 EZ (Same)

2 x 100's - 90% effort w/ 10 sec rest

50 EZ (Same)

3 x 100's - 90% effort w/ 10 sec rest

200 pull w/ paddles only - active recovery

100 cool down 

4000 yards

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Can you smell that? Don't you just love the kitchen aroma of warm granola cooking in the oven? 

Here's my latest granola creation filled with sunflower seeds, chia seeds, maple syrup and pears. Got a sweet tooth? Now you can satisfy your sweet teeth, fuel your workouts (or combine in cold milk for a great recovery "drink") and feel great with this heart-healthy creation. Enjoy!

Pear-Chia Granola

2 cups oats
1/4 cup coconut (unsweetened, shredded)
2 tbsp chia seeds
1/8 cup sunflower seeds (raw, unsalted)
1 tsp cinnamon
1/2 cup honey
1/4 cup 100% Pure Maple Syrup
1 soft pear (chopped  - I recommend Anjou pear for a sweeter pear)

1. Preheat oven to 375 degrees.
Combine coconut, chia seeds, sunflower seeds and cinnamon in a large bowl and toss with clean hands.
2. Add 1 cup oats and mix with a fork until combined.
3. Add 1/2 cup oats and mix.
4. Add the last 1/2 cup oats and mix. 

5. Add chopped pear and toss. 

6. Spray a medium size cookie sheet with non stick spray and pour granola on tray and spread around with your hands.
(if you want a clumpy granola, add only 1 cup oats)
7. Cook granola for 10-12 minutes or until slightly golden brown and firm.
(Smell test - when you smell your granola, you only need to cook for a few minutes more. Check on your granola. When it looks like it is getting golden brown, remove it immediately. One minute too long can burn it - I know from experience :( 

8. Let granola cook before placing in baggies/Tupperware and store in refrigerator for up to 4 days (if it lasts that long).
YUM!

Strong - steady swim set

As a life long swimmer, swimming is therapy for me. It's my outlet to think about future Trimarni creations, for the right words and sentences for my articles and also my happy place to just be alone with my body and mind. 

Unlike running, swimming is non-weight bearing and for my body, swimming is an opportunity for me to recover in the water and also to push in the water.  

Unlike most sports, you can be moving for a long time but the distance you cover leaves you with the same sights as when you started. But, your body still knows you covered a specific amount of distance even though you are just swimming 25 yards at a time. 

I really appreciate my good health when I swim. 

I love how my muscles work to keep me moving. Stroke after stroke, they contract and relax to help me power through my strokes. Sometimes my muscles get tired and boy oh boy do I feel it, but then I really appreciate my good health in knowing that with a little rest I can still repeat my effort in the next 24-48 hours in the water. 

And you better believe I can't wait until the next swim session is on my training plan from "coach Karel".

My lungs and heart are so important when I swim and I do not take them for granted. You never realize how much you love oxygen and the simple gift of breathing, until you jump in the water. Short breaths every 3-5 strokes and a constant build up of carbon dioxide until you finally get to rest at the wall. And then you get to do it all over again until the warm-up, main set and cool down is complete. 

With the human body being so complex in its physiology, it's absolutely amazing how the body just knows what to do in the water. Here at 6 months old, I was a pretty happy baby. But nothing made me happier than being in the water....and my parents started me young with the baby swim sessions. Just plop the baby in the water type of "lesson." Without even knowing the skills to swim, I remember when my mom and dad took me to my first swim lesson and I just loved how free I felt in the water. 

Plus, it was super fun to just be in the water and my parents always knew that when we went to any type of pool for fun, that it would be a struggle for me to agree to leave when it was time to go home. I remember always telling my parents, "just a few more minutes..pleeeeease???"

In honor of my love for swimming and all those years of my dad driving me to swim practices at 4:30am and then my mom taking me at 4pm the very same day, I created a great set that has a mix of strong and steady efforts for every type of swimmer. 

Strong-steady swim set

1000 warm-up - mix it up (include drills, fins, kick, pull, etc. - stop as needed)

Main set #1:
6x's (with 20 sec rest in between, continue repeating until the 6 rounds are complete):
150 strong (~90%)
100 steady (~80%)

(if your form suffers, take extra rest and for less experienced swimmers, you can shorten the set to 100/100 OR 100/50 and keep the same effort and extend the rest interval as needed)

200 EZ 

Main set #2:
6 x 50's (odd ~80%, even ~90%) w/ 10 sec rest 
(if your form suffers, take extra rest)

200 EZ 

Total: 3200 yards

Just keep swimming, just keep swimming.....

Trimarni camp recap - day 1

Wow – I can’t believe that our first endurance triathlon training camp is over! Karel and I could not be happier with how things went and it was all because of the positive energy that was shared throughout the camp from our inspiring campers.

Karel and I both knew that a Trimarni camp was in our near future but as we started to plan this camp in early January, we felt as if we didn't have enough time to get it all done. When it comes to getting things done, Karel and I are both "no excuses" type of people so if you ask us to do something, we will find a way to get it done. However, with that comes doing things right. Although there may be not be a perfect way to get something done, we always give our best effort.

We put a lot of time, money and effort into our camp so that it could be "right". Down to every detail, we knew that we couldn't make mistakes with this being our first camp but instead, everything would be a learning lesson.

After four days of swimming, biking and running in Clermont Florida, we are sad to see everyone go.

With 13 athletes (plus 2 for Sat afternoon swim + mock tri on Sun) from all over – California, Maine, Washington DC, Pennsylvania, Texas, Georgia and Florida –  new friendships were formed and there was non-stop happiness for four days. As to be expected, body's are tired and muscles are sore but each athlete has improved confidence when it comes to training and racing smart.

Several athletes stepped out of their comfort zone but now feel more confident with their skills. Every athlete had his/her comfort zone stretched with quality training, in hilly terrain, throughout the 4-day training camp.

It’s hard to summarize all that was accomplished during our camp but I would love to share some of the highlights from the camp.

Day 1: Thursday Feb 28^th 2014
6:30am – 1 hour swim
10 min warm-up
Pre set: 8 x 25’s – 10 strokes fast, rest of the pool EZ w/ 10 sec rest
Drill set w/ fins: 4 x 125’s – 25 right arm, 25 left arm, 25 6 beat kick w/ 1 stroke, 50 perfect stroke. W/ 20 sec rest
Main set:
4 x 100’s @ 80% w/ 10 sec rest (w/ fins)
4 x 100’s @ 90% w/ 20 sec rest (w/ fins)
4 x 100’s @ 90% w/ 30 sec rest (no fins)
200 cool down

8-8:20am – tour of the National Training Center.
(all Trimarni camp athletes had full access to the NTC facility throughout the entire camp)

8:30am-9:45am – interval run (hilly paved trail)
10 min warm-up
10 min dynamic stretching and discussion of the purpose of the workout/main set as well as key pointers to remember)
Main set 3x’s:
(athletes were to focus on their lap pace, time and perceived effort)
4 min @ half marathon pace
1 min EZ walk
3 min @ slightly faster than half marathon pace
1 min EZ walk
2 min @ 10K pace
1 min walk
1 min all out
1 min walk, then repeat the main set 2 more times.
Then cool down

After the run, we took the athletes inside for a 20 min hip/core/glute circuit. Each athlete was able to perform some of our favorite exercises and we also discussed the importance of hip/glute/core work on a daily basis in order to build a strong foundation.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         

After a quick shower, it was time to clean up for an afternoon of presentations.
(Originally, we had planned for our athletes to have a nice and EZ 2 hour leg opener ride after the swim, but because it was slightly raining and rather chilly that morning, we went to plan B on Wed evening before our camp started. Actually plan B was created around 9pm at night when we checked the weather all day and finally decided that riding in the cold rain after a swim on the first day wasn't the best idea for our campers. As a triathlon coach and athlete, I love a routine and schedule but there are many times when you have to be flexible and creative).

1pm – time to eat!
I provided lunch for all 13 athletes while Karel set-up the RETUL fit system for two athletes to receive fits during our camp (an extra service at our camp).
On the lunch menu:
Whole wheat pitas or Gluten-free rice wraps
Organic ground beef (for those who are not vegetarians)
Quinoa
Veggies
Homemade hummus (chickpeas, olive oil, lemon juice and garlic)
Salsa
Beans
Chopped romaine
Corn
Onions
Gluten free tortilla chips
Pita chips
Coffee
Veronica’s health crunch mix
Water

After food was served, athletes received their awesome swag bags, thanks to some amazing sponsors at the camp. Karel and I wanted the athletes to also take home a little something from us, so every athlete receive a customized Trimarni canvas tote filled with delicious snacks to keep their tummy’s happy at the camp.

From 1-5pm I gave a presentation on “Train smarter to train harder” but first we reflected on the morning workout as well as tips to help with training smarter on the run for triathlon training.

1)      Understanding training tools and gadgets.
Why’s sport nutrition so confusing?

2)      Avoiding haphazard training.

3)      Being proactive – acting instead of reacting.

4)      Performance focused not time-obsessed.

5)      Having a healthy relationship with food and your body.

After my presentations, Karel finished the afternoon by talking about all-thing bike related (saddles, chain rings/cassettes, positions on the bike, wheels, helmets, etc.) and also discussed the importance of getting a professional fit whenever you buy a bike OR whenever you buy something new for your bike (ex. saddle, handlebars) that may affect your position.
I was so happy that every athlete could have the opportunity to pick Karel's brain. Karel knows so much about biking with his experience in retail, bike and tri racing and also being a cyclist all his life.

When the campers left the NTC, Karel and I went back to our hotel to make some food for dinner and then we went back out again to drop off our 5-gallon jug of water for the campers on Day 2 of the camp (on the bike route). I had a bit more prep to do for lunch on Friday and by 10:30pm we called it a night.

Every evening I sent out an email of plan for the workout the next day, as well as the map for the ride (which Karel created on mapmyride so athletes could have access from their smart phones via the mapmyride app) and other details such as what to bring, sport nutrition fueling suggestions and what time to meet at the NTC.

Day 1 was a great success and our immediate reaction was “WOW – everyone gets along so well!” Considering that this was our first camp, we weren’t sure what to expect but we did have expectations for our campers. We wanted the athletes to have fun, enjoy being around other like-minded individuals, we wanted to stretch their comfort zones and we most of all, wanted the athletes to leave camp with a better understanding of our philosophy of how to train smarter in order to train harder and reach success faster.

Here are a few pictures from our camp from day 1:

                                     

 

 

 

 

 

 

 

 

 

 

 

No excuses - home and back at it!

Well, that's a wrap from the Oakley Women ambassadors, Shawn Parkin and Sweat Pants media. Photos, how-to videos, product reviews, recipes and so much more all accomplished in two days. 

Thank you Oakley Women for another amazing experience to share my knowledge on nutrition and triathlons. There's nothing more motivating and inspiring than being around so many fitness enthusiastic, passionate, hard working and motivated women. 

With a few upcoming exciting months ahead for Trimarni Coaching and Nutrition, I was ready to get home on Wednesday (1/22) to get back to the normal routine. 

                                                         

4:45am West Coast wake-up call. 

4:00pm East Coast arrival

5:45-7:15pm swim practice with Karel at UNF
3700 yards
Main set:
8 x 150's on 2:45 (middle 50 fast)

8:30pm - reunite with my furry BFF and enjoy a warm bowl of soup with Karel. 

1 can tomato basil soup + 1 can water in large pot

Add 1/2 bag edamame (out of the pod)
1/2 package mushrooms (chopped and washed)
2 large handfuls kale

After cooking covered for ~20 minutes on low-med heat (stirring at 10 minutes to combine) pour your portion into your soup bowl and top with 1 tbsp nutritional yeast and a pinch of shredded cheese. 

YUM!

I missed my kitchen!!

This morning's workout:
1:30 trainer bike (new stem on bike - thanks Karel!) + 35 minute run (wearing my new pure flow Brooks running shoes)

Bike:
20 min warm-up + 5 sets of single leg drills (1 min each leg, then 1 minute both)
Main set:
1 min ON/OFF
2 min ON/OFF
3 min ON/OFF
5 min ON/OFF
4 min ON/OFF
On was Z4 low with 90+ rpm cadence
rest of the ride steady.

Treadmill run off the bike (our complex gym)
10 min warm-up
Main set:
5 x 3 min @ half ironman race pace w/ 30 sec rest (straddle treadmill)
5 min steady
walk cool down

Leg burning trainer workout and fueling the triathlete

Trimarni lifestyle change tip: 

If you have between 10-30 min when you come home from work before an evening workout or meeting/event, start your dinner prep and finish as much as possible so you don't come home starving and convince yourself that you can't wait the time to cook a real food, balanced meal. 

Here's a creation that I prepared in 25 minutes before our evening swim practice on 1/15 (I planned for leftovers):
Tempeh, mushrooms, frozen veggie mix (corn, peas, carrots), onions, garlic, balsamic, olive oil, kale, turmeric, pinch of salt, chili pepper, slivered almonds. Also, 1 pot of quinoa (1/2 cup dry to 1 cup boiling water). 

The final creation!

Swim workout Main set (at the very end of our 75 minute practice):
3xs (with fins):
3x100s fast swim on 1:30
3x50s fast kick on 1 minute
Continue 2 more rounds.
Total yards: 3800

After my morning fuel (8 ounce skim milk + 1 spoonful chia seeds + 1/2 cup cheerios - a new creation I have been using for the past few weeks which seems to be working really well for energy and recovery. I tweak for longer workouts over 90 minutes. + water and cup of coffee.) and dynamic stretching/foam rolling, it was time to break a sweat....and wow o wow, did I ever!

Thanks Karel for the leg burning workout!

Our Bike Trainer: 

CycleOps PowerBeam Pro - I will let DC Rainmaker give the details about this awesome trainer with specific wattage resistance control.  

WU (warm-up): 30 min, including 10 min of one leg drills to wake up my glute medius
Main set:
5 x 30 sec ON/OFF @ Z4 watts  (cadence 90+ rpm)
2 min EZ spin
5 x 1 min ON/OFF @ Z4 watts (cadence 90+ rpm)
2 min EZ spin
5 x 90 sec ON/OFF @ Z4 watts  (cadence 90+ rpm)

5 min EZ spin 

5 x 2 min ON/OFF @ Z3 mid to upper watts (cadence 90+ rpm)
Rest of the ride is just EZ spin.

This was one challenging set - the intervals are short but you really have to stay focused for each interval during that time. Because I can adjust my watts on the trainer, I use the resistance control to put in the watts I want to hold as a minimum and then I am forced to hold those watts for each part of the set. No cheating on the trainer when you train with power.
This is also a great set to use RPE if you do not have a power meter. HR training will not be a valuable tool in this set because the HR will not rise to specific zones in that short of time with the recommended effort. Focus on a high cadence but strong pedal stroke and you will gain a lot from this workout. 

If you can't get through the entire set due to fatigue, that is OK. The goal is not to nail every workout but to give your best effort and get excited for the next go around.
I recommend 20-25g carbohydrate sport drink during this workout w/ electrolytes + additional water as needed.

After this workout I did a short brick run (3.77 miles):
10 min warm-up run
Main set: 

5 x 2 min @ 7:30 min/mile w/ 1 min walk in between
Cool down

Post workout I had 1/2 cup greek yogurt + cherries, apples and banana slices on top + 1 slice bakery bread (nuts, raisins inside) + Smucker natural PB (A good smear) + water and coffee. 

Training, food and work - catching up

I love this quote. I'm sure you agree if you love your job. 

This past week has been very busy for me (thus the lack of blogging) so I thought I'd catch you up....

MONDAY:
I love my PRN (as needed) position at Baptist Medical Center Beaches because it allows me to help out the other clinical RDs when they need time off work. This gives me only a handful of days each month to put on my clinical dietitian hat but because the human body is so amazing, I always learn something new, every time I see patients in the hospital. This week I worked Mon, Tues, Wed (on call only), Thurs and Fri so it was really nice to follow patients all week and to spread some good health and cheer to those who were not well during this time of the year. But of course, being a clinical RD requires a lot of brain power so that leaves little energy in the evening for blogging.

Delicious tempeh and broccoli stir fry with quinoa:
Tempeh
Broccoli
Mushrooms
Quinoa
Marinara sauce
1. Cooked tempeh in a little olive oil.
2. Steam broccoli and mushrooms.
3. Cook quinoa
4. Combine the veggies and tempeh and then for your serving, 1/2 - 1 cup quinoa on top of your veggie mix. Stir in marinara sauce to taste and enjoy!

TUESDAY:
Nothing beats a morning run followed by strength (or any workout) to make you appreciate a healthy body.
I did some dynamic stretching after warming up on the elliptical for 20 minutes and then hit the treadmill for some intervals.
Main set 6xs:
4 min @ half marathon pace w/ 1 min EZ recovery (straddle treadmill)
Strength work included circuits of monster walks (with band), Russian squats (holding dumbbell weight by chest), planks, single leg step ups on bench, side planks w/ leg lifts, leg drops and super mans. Many of the exercises are included in my 5-week Transition plan.

In the evening, Karel and I celebrated our Czech holiday dinner and finished it with some cookies (sent with love from Karel's mom in Czech) and watching Campy destroy his new toys.

Thank you Gloria, Ken and Frida for Campy's new shirt!

WEDNESDAY: 
After sleeping in and waking up without an alarm, we hit the road around 9am for a very hard 3:15hr ride. Karel really made me work hard on his wheel, alongside the wind that was at our face for the ride home.
Main set 2x's:
4 x 8 min (Z3 low, Z3 mid, Z3 upper, Z4 low - for each of the 8 minutes - using power) w/ 2 min EZ after each one (we took an extra 4 minutes recovery after #3 before we did Z4 low).
My power is very similar to Karel's power when I stay on his wheel so I was able to suffer right behind him during these intervals.
After the 40 minute set, we recovered for about 20 minutes riding in steady Z2 and then repeated the set.

THURSDAY: 
Before work, and after an interval run (Main set for 30 minutes, 2 min half marathon pace, 1 min "fast", 1 min EZ for 30 minutes), I did a segment on News4Jax on "Plates Not Pills - eat your vitamins"

WATCH HERE

FRIDAY: 
Karel joined me for a swim and we did a great main set:
Main set 3x's:
200 @ 85% effort, rest 30 sec.
4 x 50's w/ 10 sec rest, focusing on form, build to fast.
Rest as needed, then repeat 2 more times.
After our 3500 yrd swim we did an intense core/hip/glute workout for 20 min and then it was off to the hospital for me.....Karel had a RETUL bike fit scheduled later that morning.

Yummy morning oats (after pre swim snack, post swim snack)
1/2 cup dry oats
frozen peaches and strawberries
Cashews and almonds
1 tbsp chia seeds
Water for mixing

Campy is so nice...he let Madison sleep in his bed and roughed it up on the couch. 

Well, there you go....busy, healthy and happy.

Hope you are enjoying the weekend!

The need for swimming speed - three key swim workouts

I couldn't believe my eyes on Friday morning when Karel joined me for part of my main set at the Brooks YMCA. For the past two months he has been swimming at UNF with a Master team that emphasizes form before distance. Karel kept telling me how much more he was enjoying swimming and that he was getting faster without significantly working any harder. Also, no shoulder pain and a true enjoyment for being in the water. Yes, all coming from my bike-loving hubby who just learned how to swim in June 2012.

There are so many health benefits to swimming. Plus, it' so much fun to pretend you are a fish.

 I think swimming is a fantastic exercise of choice for almost anyone because it is non weight bearing but I often see triathletes swimming and swimming and swimming - focusing on the yards or time and not on what is happening within those laps. There's a constant need for speed but triathletes have trouble training smart sometimes. I see/hear it all the time.... "I have to swim 4000 today. I have to swim 200 more yards to get to 3500. I only have 30 minutes so it doesn't pay for me to swim today."

Just like with any sport (bike or run), it's very easy to get wrapped up in distance completed instead of focusing on drills and skills, as well as properly warming up before the workout. Sure, the body must be physically ready for the task at hand but a healthy and strong body will perform better than an overtrained, fatigued and injured or burnout body. For athletes who can't seem to make the time for the "extra stuff" because there's an obsession with miles/distance/yards completed, take some time to appreciate the small stuff and you will feel what it is like to train consistently with quicker performance gains. And who doesn't want that?

If you are wanting to get faster in the pool (or with any sport), here's what I would recommend:

-Spend a few weeks working on drills and skills. I know it may hurt your ego but accept your weakness as you acknowledge your strengths. In my pre-built 5-week transition plan there is a big emphasis on skills and form. Even more myself, who has been swimming for over 20 years, I spent a good 4-5 weeks after Kona this year using swimming as active recovery and keeping swims around 2000 yards, focusing mostly on drills without any speed. Karel who was not a born swimming and learned to swim later in his adult life, has addressed his form over and over and without swimming longer or harder it gradually became more natural to swim faster with proper technique. The transition plan focuses on lung capacity and stroke in the pool, hip/core and glute strength to help with running and single leg drills and cadence-focused sets for cycling.

-Get faster before you go longer. Rather than feeling stuck on accomplishing x-yards each practice, focus on time. Whether it is 45 or 60 minutes in the pool (which I have not swam more than 1 hour since Kona), your sets should be short and intense with adequate rest but should also use the good technique you worked so hard to develop.

-Build your endurance. Once you have a faster template to work with, you can gradually build with your endurance as you peak for your big race. Don't forget your drills and form-focused sets, however, especially when your training load does increase. Time your long swim sets appropriately for the time will come when you can accomplish more volume in the pool. I'm not saying that the occasional long swim is not a great confidence booster but my philosophy for training involves training with the least amount of training stress for the most performance gains.

Did you know interval training may significantly improve skeletal muscle oxidative capacity, VO2 and aerobic capacity? Also, lower-volume, higher intensity intervals may also improve glycemic control and insulin sensitivity. 

Consider a less-is-more approach in your triathlon "base" phase this year as you train smarter. Because research continues to show that many athletes will benefit from intervals to improve endurance, instead of the slow or steady long miles, get faster before you go longer. And this applies to all three sports for triathletes. 

Here are three workouts to help you get faster in the pool (so long as you have good form FIRST before trying out the sets) before you add volume to train your cardiorespiratory system even more. 

Warm-up and cool-down are choice based on how you are feeling and time constraints. Always be sure to do some dynamic stretching/stretch cords before you swim to warm-up the body.

Workout 1: 
Main set 3x's:
3 x 75's w/ 10 sec rest (keep same cycle as the first one)
1 x 75 EZ - rest 1 minute after this EZ 75, then repeat 2 more times

for the 3 x 75's you are adding on one fast 25 within each 75. So as follows:
#1: 25 fast , 50 EZ for a 75
#2: 50 fast, 25 EZ for a 75
#3: 75 fast

(900 yard main set)

Workout 2: 
Main set 4x's: 
2 x 100's fast on cycle (give yourself 15 sec rest from the first 100 as your cycle for all of the rounds)
Then go right into 50 EZ float (breastroke or back) after the 2nd 100.  
Rest 1 minute, then repeat three more times


(1000 main set)

Workout 3:
Main set: 
4 x 50's (25 fast, 25 steady) 10 sec rest
rest 1 minute
4 x 75's (25 steady, 25 fast, 25 steady), 10 sec rest
rest 1 minute
6 x 100's (desc 1-3, 4-6) rest 10 sec
rest 1 minute
300 @85% effort 
Rest 1 minute
8 x 25's (3 fast, 1 EZ (4 times total) w/ 5 sec rest

(1600 main set)


Adjust intervals/intensity as needed to maintain good form. 

If you are interested in other swim workouts you can check out my 30-swim workout plan to use throughout your training or fitness routine. 

Happy swimming. Or, as Dory would say: just keep swimming, just keep swimming, just swimming. 

Lately in the off-season - workouts and creations

After a 3-week break from structure and giving my body the rest it needed from triathlon specific training, I am enjoying the transition to structured training. However, there will be no run-blocks in my training, no running races to train for and no extreme changes from "normal" tri training.

I am a triathlete and swim-bike-run is my lifestyle. There's a lot of work to be done this off-season and base period in order to ensure that my body is strong enough to withstand the training and racing load that I choose to put on myself in 2014. This is the time to work on imbalances and weaknesses with the body and to also maintain balance so that I do not peak too early and so I reduce risk for injury and burnout.

In the next week and a half, we will be launching our newest service which is a 5-week Transition Phase triathlon training plan. There will be more on this soon but Karel and I and our athletes will be following a very similar plan to address areas that can make for successful training performances and race day experiences.

The training plan is specific to lung capacity in the pool (and efficiency), power on the bike, form on the run and a heavy emphasis on core/hip/glute work (and plyometrics/cicuit training) as well as flexibility.

Here's a little peak at what my last week consisted of (not including Campy walks) with a few key workouts and yummy creations:

Mon: 6:30-7:45am: 2000 yard swim + 30 min hip/glute/core work
6:30-7:30pm: Yoga at the YMCA with Karel

Tues: 7:15am: 6 mile run (steady with short walking to reduce residual fatigue - first official run since Kona, aside from our run to and from swim start at IMFL. I didn't need to walk but choose to walk). 7:45 min/mile average pace

Wed: 6:30am - 8am - 2500 yard swim + 45 min hip/glute/core and circuit leg/upper body strength
Stretching throughout the day

Thurs: 7:00-8:30am: 1:30 bike (road bike)
Stretching throughout the day

Fri: 6am - 8am - 3000 yard swim + 40 min strength and hip/core work

Sat: 2 hour group ride (on my new Speed Concept)

Sun: 9.2 mile run. 1:11 (8 miles solo, walked every 2 miles to shake out the legs to reduce residual fatigue. The walking wasn't needed but choose to walk. 7:45 min/mile pace. 1 mile with Campy).
Stretching, foam roller, trigger point

Swim main set 2x's:
8 x 50's (25 as few breaths possible, open turn, 25 fast breath as much as you'd like) w/ 30 sec rest
300 steady swim
100 swim w/ pull buoy between ankles to work on core and upper body strength
(1600 main set, warm-up and cool down as needed)

Toasted quinoa and kamut, leftover baked eggplant, zucchini, onion and mushroom, fresh ginger, one scrambled egg, tempeh, spinach, asiago cheese, red pepper flakes and marinara sauce.
-For toasting cooked whole grains, heat skillet to medium heat and drizzle 1-2 tsp olive oil and toast grains until crunchy and golden. It gives them great flavor.
Veggies cooked in oven - 425 degrees for up to 35-45 minutes.
Tempeh - can be cooked in oven or skillet until golden brown

2 hour group ride - have fun and don't worry about numbers

For my 1:30 road bike workout on Thurs:
Main set 2x's:
5 x 1 min FAST cadence w/ 1 min EZ spin
Followed by 5 min steady effort

Recover 5 minutes then repeat
(40 min main set)

Oatmeal creation: raspberries, Bosc pears, chia seeds, raisins, almonds and oats.
-I recommend up to 1/2 cup oats (dry) and if you find that oatmeal does not leave you satisfied after 2-3 hours, add a bit more protein such as protein powder, milk or a side of yogurt.
-I recommend add at least 2-3 fruits to your oatmeal for more vitamins and minerals.
-I always add some kind of fat to my oatmeal to slow down digest. Enjoy any nuts or seeds for a little crunch too. 

Key hip/glute/core exercises:
Hip hikes
Clams
Bridge (w/ marching)
Planks
Planks on side w/ leg lift
Planks on side w/ hip thrust
V-ups or captain chair
Side crunches standing w/ weight
Bench step-ups

 Chocolate cherry sourdough bread (a gift from one of my nutrition athletes from NC) to compliment my plant strong meal of mixed greens, chives, tomatoes, grapes, avocado, sunflower seeds, raisins and cottage cheese (2% Daisy Brand) sprinkled with Parmesan.

As you probably know, I have a new bike in my life....

And I'm really happy about it!

Later next week I will be talking about the specifics of my new bike as well as an overlooked part of getting a new bike....getting a proper fit by an experienced bike fitter/mechanic.
Karel is the owner of the RETUL system and has over 20 years experience with bikes and in the bike industry. I like to call him the Bike Doctor. He knows his stuff and he has been really busy helping athletes around our area with their bikes so I will be talking about the RETUL technology soon which I highly recommend for any triathlete who is looking to reduce risk for injury, gain more power w/ a more comfortable ride and to help run more efficient off the bike. 

Oh, almost forgot.
My weeks are always filled with Campy love. 

GYMBOSS Interval Timer: Product Review

I love intervals for workouts. For anything to break up the monotony of a timed-workout keeps me motivated and excited for each and every upcoming workout. My mind never gets bored and I am forced to be mentally and physically "in the moment" for every set.

Although I see nothing wrong with swim, bike, run for x-minutes (as I rarely go by miles with my training or my athletes training), I find the best way to train for quality is to have a purpose for each workout. You warm-up and cool down as needed and the focal point is the main set....the intervals.

When athletes or fitness enthusiasts think intervals they generally think hard, leg burning, sweaty and intense. But intervals can range from steady and long to short and intense...and everything in between.

Here are a few of my favorite, recent Ironman-focused swim, bike, run workouts:

Key IM bike workout
IM focused long brick
Breakthrough IM swim
Run intervals

But in addition to using intervals for cardio workouts, intervals work great for strength training. I am a firm believer that strength training should be included in the weekly fitness routine - regardless of what type of athlete or fitness enthusiast you are. I have been strength training since I was 11 (when I started swimming competitively) and I feel it has given me strong bones (along with dietary focus) and muscles which have kept me from experiencing any stress fractures or broken bones in my life thus far. I also feel that strength training is valuable to improving power, speed, endurance and form as an athlete or fitness enthusiast and helps minimize time spent training for cardio (ex. junk miles) as the body needs little time at home or in the weight room to gain strength whereas for cardio, physiological adaptations can often come rather slowly after the initial first 3-4 weeks of training.

Although full body strength training and plyometrics are ideal for the off-season and base phase for athletes, I believe that hip and core work should be continued year round. Certainly, as athletes, any type of "strength work" should enhance cardio and not sabotage us for upcoming workouts so there must be a nice balance as to when the strength training falls and what type of exercises are performed.

Here are a few of my favorite hip and core focused exercises which you can include as intervals into your weekly workout routine. Rather than focusing on reps, go by time. Seeing that for most people one side of the body is often weaker/stronger than the other, time-based intervals are ideal for hip and core work so that you can finish an interval with good form rather than just trying to get to a certain number of reps while the body is fatiguing with poor form.

Here are some of my favorite hip/core exercises:
Perform 3-4 days a week, 10-20 minutes.
Up to 30 - 90 seconds -  on each side (if appropriate) or for each exercise.
-clams
-monster walks
-hip hikes
-lying on side, top leg lifts (straight and bent leg)
-plank, belly down
-plank w/ one leg lifted (belly down)
-side plank (optional w/ top hip thrust)
-superman
-reverse crunch (if equipment bench is available) or reverse crunch on stability ball
-bench v-ups
-mason twists (optional w/ weight)
-lying on back, leg drops

So, to help you out with your interval "strength" work at home (or any type of intervals, especially for personal trainers or aerobic instructors), I have the perfect tool for you!

Gymboss contacted me and asked if I would review their interval timer stopwatch. I said absolutely as I am always interested in new technology that can make for better, smarter and more quality-focused workout. As much as I love to exercise, I think like an athlete and therefore, I want to adapt with the least amount of training stress. I do not want to waste my time exercising and not making performance gains. Just like you, I want to put in the work to receive the benefits and be able to do it all again (but better) the next day.

To learn more about the Gymboss you can check out the Operating tips video which gives a great explanation of all the wonderful features of this product. You do not have to use all the functions as it works just fine as a stop watch but for those who want to do the work and think very little, this will really help you out. All you have to do is set up the timer for your workout and it will automatically alert you as to when you should be performing an exercise and what you should stop and rest. It's like having a trainer with you but without the fun chatting in between intervals. :)

Enjoy! Any additional questions, send me an email and I'd be happy to help you out.

Breakthrough IM swim and baked pasta casserole

The funny thing about training, or fitness in general, is all the highs and lows that come with it. Of course, who doesn't love to have a good workout but then again, considering the complexity of the human body, perhaps we should be thanking the body more often for any workout for it is easy for the body to fail and I think many times, we take it for granted. All the muscles, organs and metabolic processes working perfectly just for us to swim, bike and run or zumba, yoga or jazzercise. 

As a long-time athlete, I recognize that great performances are not made in weeks or months but overtime. The key is consistency and always giving your best effort. I find that for many athletes, there's an expectation as to how the body is to perform each day and for others, just getting out the door is success...anything else that follows is a bonus. But no matter your reason for working out (or training), the most important component is making progress to reach your short and long term goals. There's no point of an action plan if you don't have a goal to reach. 

As usual, I have been enjoying my swim sets in the pool. I have designed swim sets to help both Karel and I improve in the water but also to improve our efficiency as triathletes. The past three weeks have been challenging and they were all leading up to the big set which was done yesterday (Friday). 

3 x 1000's @ IM pace

I have had mostly good days in the pool over the past few weeks but I did have a few days when I couldn't get into the groove. Although I found myself a bit frustrated based on my own fitness level at times, it's really hard to for me to regret any workout  for I love using my body and if I am not able to "train" I still love to exercise. Oh, and the fact that I have been swimming for about 20 years makes me a big lover of water....I'm a fish. It's not hard for me to get in but very hard for me to get out. 

After a 500 warm-up, I told Karel we would go right to the main set. Karel was having an off day (which is normal and expected due to 3 tough weeks of training so he was just being smart by backing off) so I kept to my side of the lane and Karel did his own thing.

Having the extra motivation of high school (and young) swimmers in the pool made it easy to push myself but I sure to wish I was young again! Those kids were just blowing by me in the other lanes!!

Not knowing what my body would give for this set, I made up  my mind that I would not count myself out until I tried...for all three of them. I didn't have the best swim (to my standards) on Thurs so I found myself getting into doubting thoughts during warm-up but I  knew if I wanted to have a good set, I would need to jump out of self-doubt and enter a place of "I can". 

1st 1000 - 1:26 pace per 100 yards

Wow, shocker. I could not believe it!! I was so thrilled considering I didn't think I had it in me as was just hoping for 1:30 pace.

After resting 2.5 minutes and sipping on my sport drink (I fuel before and during every  workout in endurance training), it was time for #2. 

2nd 1000- 1:23 pace per 100 yards. 

Holy cow! Again, another shocker! I started to get my groove on for #2 and I felt so smooth in the water and I was able to pace myself so well which was a great confidence booster. I use my Garmin 910xt in the pool and I am able to look at my watch to see my pace (and distance and time). As a long-time swimmer, I think this is just natural in that I can feel my pace, just like an experienced biker can control his/her watts and a runner kinda knows varying paces without looking at his/her watch. 

Ok - so time for #3. I figured I had surprised myself enough that anything around 1:25 would be great. BUT, I told myself, just try and see what happens. 

After 2.5 min rest....

After catching my breath on the wall and Karel telling me I was swimming way to fast in the water, I decided, time to call it a day for me. Scratch the 4500 yard workout planned on the schedule. I warmed down after this last 1000 and went for a recovery spin (90 min) with Karel. Training is a lot like gambling. Stop while you are ahead before you dig yourself into a hole. 

I must have looked at my Garmin 10x's in the morning after the swim because I seriously did not think I had it in me to do those times because I have not been able to execute like that in training. But then again, it only took my mind to help me step up to another level. Amazing how the mind can play an impact on our actions. Positive or negative......be careful with your thoughts. Thank you Gloria for continuing to help me realize the power in our/my thinking in all areas of my life. 

After a busy day, it was nearing meal prep time in the evening and I still had a few more emails to respond to. Karel and I have been eating similar foods before weekend training as we would/will before race day, for the past few weeks so for his Friday evening eats, I know he likes either rice or pasta. I have a few favorite pre-race foods but I know what always works best for me before an endurance event (sweet potato, egg, salad, bread/rice) so I am happy to enjoy Karel's pre race meal with him....sacrifices in marriage :) 

Rather than the standard pasta, I decided to do a pasta bake. What made this even better was that I could forget about it for a while and didn't need to "cook" while answering emails. Feel free to add your own veggie options and protein. Enjoy!

Baked Pasta Casserole

(ingredients to serve 2)

Pasta - 4 ounces dry (2 ounces equals about 1 cup cooked - plan for leftovers)

Marinara sauce (1/2 - 1 cup)
Veggies - spinach, corn, peas, onion

Bread crumbs (a few spoonfuls)
Cheese (I used asiago for a nice peppery taste)
Garlic (1 tbsp powder or 1 clove chopped)
Protein of your choice (for animal protein, ~3-4 ounces per person, for other protein, about 20-25g per person of protein)

*Preheat oven to 425 degrees

1. Cook pasta as normal. Drain. 

2. Lightly spray bottom of casserole dish with cooking spray. 

3. Place protein on bottom of dish. 

4. Layer veggies. 

5. Spoon pasta on veggies until covered (I used about 1.5 cups I think). 

6. Spoon marinara on pasta until covered. 

7. Sprinkle breadcrumbs on marinara (light covering). 

8. Top with garlic and a little cheese. 

9. Bake for 25-35 minutes or until pasta is a little crunchy on top. 

Swim set, podcast link and tri-colored quinoa w/ tempeh

As I have mentioned several times, I just love the Ironman journey. This time around, sharing it with Karel has been extra special for we have both been able to see progress within each other and that is really neat to see. Karel continues to push me on the bike and in return I get the reply "great job, babe" as I smile every-so kindly to thank him for the suffering. But on the flip side, Karel has really worked hard on his swimming and I can't believe he just started swimming 1 year ago!! I have really enjoyed helping Karel learn to swim and to be there to witness his major swimming breakthroughs. Karel started very slow, working on form for he knew he had a year to train for the IM and there was no need to rush speed when form is the most important part of swimming efficiently. 

The issue for many triathletes who struggle with swimming is the exhaustion that comes from swimming. No matter how fast or slow in the water, how long or short, it is just exhausting and it's not the same kind of exhaustion that you get from pushing yourself during a run or bike set. Although swimming is non weight bearing, one would think it would require less energy to perform. However, any form of exercise increases your breathing rate and as you know, when you swim you do not have a lot of opportunities to breath (or to take in a full inhale and exhale). Seeing that swimming (like any exercise) increases your heart rate and your blood circulation in response to your effort/intensity, your lung capacity, the efficiency in which you take in oxygen and transfer it to blood vessels as well as your form/strength in the water to push past the water's resistance, determine how fast and how far you can swim.

Overtime, your respiratory system will get stronger and you will find your lungs working more efficiently to help you with exchange of gases (oxygen/carbon dioxide). Thus, before you get focused on being fast in the water, it is very important to work on your stroke and swimming effortlessly (as possible) so that you can train the body to perform with the least amount of energy expenditure. The speed will come, just be patient. 

I have been giving Karel swim sets for the past few months and they are really paying off. It is amazing that he is so strong in the water although he does get tired which is to be expected. But, he refuses to give up so he is in the pool 3 times a week working on his form and just being as comfortable as possible in the water. 

On Tuesday before our brick run (immediately after swim) we had a great swim set focusing on a little speed and then pacing. I am trying to help Karel learn how to tolerate lactic acid in the water but not exhausting him (which is what happened a few months ago when Karel would just do fast swims and we figured he wasn't doing any good with consistency for he was just exhausting himself for upcoming workouts). 

Here's the set we did: 

3000 yards

500 warm-up

Main set 3x's: 

3 x 100's fast w/ 15 sec rest (I did them on 1:30, Karel did them on 1:45)

300 steady IM pace (ideally, going the same pace as your cycle, about 15-20 seconds or so per 100 slower than your "fast" pace). 

50 EZ recovery before repeating (or rest 2-3 minutes)

500 pull stretching things out (w/ buoy/paddles)

100 cool down

On Wednesday I had the opportunity to do a podcast with Real Women on Health and Iron Girl and it was a lot of fun as I got to talk about my favorite topics......nutrition, fitness and health! Here is the 30 minute podcast for your listening pleasure if you want to hear my thoughts on eating for fuel, health and pleasure.

LISTEN HERE

I made the most delicious creation the other night and I am so excited to share it with you. I visited wholefoods the other day to explore some new foods to add to our diet and I picked up tri-colored quinoa. Prepared the same as regular quinoa with a nice nutty taste. Speaking of nutty, Karel and I just love tempeh for its taste but it is also packed with protein. It can taste a little bland so I recommend cooking it in a little olive oil (cubed) or you can try to find flavored tempeh (just watch the added sodium). 

Enjoy!

Tri-colored quinoa stir fry

Asparagus

Sweet Peppers

Garlic

Mushrooms

Tempeh

1. In cooking pot, prepare quinoa 

2. In large skillet, turn to medium heat and add a little olive oil (~1-2 tsp per 3 ounces tempeh per person) and cook cubed tempeh until golden brown (toss occasionally). Season with a pinch of salt, turmeric and oregano (pepper optional). 

3. While tempeh is cooking, prepare asparagus by chopping off ends (1 inch) and microwave in shallow dish for 3 minutes until tender (maybe 4 minutes if needed). Then chop. 

4. When tempeh begins to turn golden, add ~1-2 tsp olive oil and add pepper and mushrooms. Toss and reduce heat to low and cover (may need to add a little cooking spray to prevent sticking) and toss occasionally. Let cook for 5-8 minutes or until soft but not browned. 

5. Add asparagus to pan, toss and cook for 1-2 more minutes and then turn off heat. 

6. Assemble plate with ~1/2 cup quinoa + veggie and tempeh mixture. Enjoy!

Pear-berry oatmeal, IM-prep swim set, Trimarni "summer" checklist

Pear-berry oatmeal

1/2 cup oats (dry)
1/2 small pear (chopped)
1/2 cup blueberries
1 tbsp ground flax or chia seeds
1 tbsp sunflower seeds
1 tbsp (about) red currants (or raisins)
~10g protein powder (optional: whey, vegan, soy -to help slow down digestion and to promote satisfaction for a few hours)
Water or milk to meet consistency needs

1. Mix ingredients together in large tall bowl (Recommend a tall bowl as oppose to a wide bowl which will help prevent spilling over, although watch for rising oatmeal).
2. Add water/milk (liquid) to almost cover the dry ingredients (leave about an inch or so not covered. if not using protein powder, cover 3/4ths dry ingredients)
3.Stir well with a spoon (especially if adding protein powder)

4. Microwave (uncovered) for 1 minute, then stir.
5. Continue to microwave in 45 second intervals until oatmeal meets your consistency needs (it may get more thick the longer you microwave. I like my creamy so I typically microwave around 2:15). 

This morning swim set was the perfect way to start my day before working at the hospital. I followed swim with hip strength which I do 3x's a week (Mon, Wed and Fri) as well as hip work daily (ex. clams, bridges, hip hikes, McKenzie moves). 

This set was exactly what I needed for mind and body to finish another GREAT week of training (can't wait for the weekend!).

 I always feel a boost in swim confidence when I do repeating 100's on a cycle and I have always incorporated them into my IM training for the last 8 weeks or so of my peak training (typically on a Friday either as a short "intense" set or within a longer distance set.
Doing repeating 100's is a great way to increase your anaerobic threshold without compromising form so long as you take advantage of recovery. Depending on your comfort in the water, you may need to lessen the number of 100's that you do. For example, rather than doing 4 x 100's on a cycle like I did, try 2 x 100's trying to keep the same cycle. Then work your way up to 3 and then 4. The key is to make sure you are only resting "just enough" so that you compromise your respiratory system just a bit to raise that threshold. You don't want to fatigue too early in the set so be sure you pace yourself. With this set, you are able to be more consistent as the workout goes on without letting fatigue destroy your form or exhaust you from finishing the set if you were to just swim "fast" for a 2000 or to swim steady and not make progress to getting faster in the water.  In an Ironman you do not have to be "fast", you have to be efficient so if you are new to swimming or uncomfortable in the water, keep on working on your form and endurance and limit the speed work to once a week and within a "short" workout. 

5100 yard IM-prep workout
4 x 500's warm-up (odd swim, even pull w/ paddles - try to be steady on these)
100 backstroke recovery
Main set: 20 x 100's
Perform the main set like this: 4 x 100's with 10 seconds rest (keep the same cycle - for ex. I did these on 1:30 and was holding ~1:18-1:19 per 100), then do 1 x 100 EZ backstroke recovery (take a total of 3 minutes rest OR double your interval for the fast).
Repeat this cycle of 4 x 100's fast, 1 x 100 EZ for four times for a total of 20 x 100's. 

Optional: 500 pull  w/ paddles - work on stretching out the stroke
Optional: 400 choice
100 cool down

Training, exercising or racing this weekend? 

Don't forget your Trimarni checklist for outdoor activities in the heat: 

-Water

-Electrolytes

-Sport drinks w/ carbohydrates (for workouts/exercising over an hour)

-Sunscreen (SPF 30+, broad sp...ectrum)

-Sunglasses

-Wicking clothing 

-Visor/hat

-Recovery drink/food

-Towel

-A smart game plan (adjust intensity as needed)

-Recovery compression/ice