For the most part, Turkey day leads me to consume close to 10,000 calories within a 4 hour period. Last year, I ate myself into a nap, with drink still in hand. This year I'm taking a different approach. Don't get me wrong, on any given day I'm about 2 decisions away from being a glutton. BUT the difference is, these days I don't crave the same foods. Oddly enough, once you learn to prepare delicious meals with veggies, you learn to season them in a way that makes your mouth water. That being said, this year there is a definite plan when it comes to holiday eating. Believe it or not, you don't have to overeat on horrible carbs and heavy foods. As a matter of fact, if you're an athlete and care about your performance, it's smart to hold back a bit, even if that means not going back for 5th's or 6th's. The damage you've done in one day of heavy eating can throw off your system for a week or so, meaning you'll have to do a lot of catching up. That also doesn't account for thanksgiving breakfast and all the turkey you'll be eating AFTER thanksgiving Also, being able to control yourself on such a "glutinous" occasion will give you piece of mind. OKAY, so I'm pretty sure if nothing else we'll all still overeat just a little...I mean if food is hanging out on the counter, someone has to eat it, right? Make some small changes! HAVE A PLAN!My plan is this: - I know I'll probably be presented with some challenges. Mounds of heavy carbs, meats and gravies will be staring me in the face at every opportunity. SOOO I've decided to prepare the healthiest version of the foods I love. (everything is homemade too) - Veggie Loaf (replaces turkey) - Cranberry sauce with dates and maple syrup (definitely not from a can) - Sweet Potato/Cauliflower mash w/ coconut milk - Mushroom gravy - Gluten free stuffing - Roasted root vegetables - Fresh salad with homemade carrot, ginger dressing - Almost raw, frozen pumpkin pie I get it, totally different than what I've crammed into my mouth in previous years. The difference is, if I happen to over eat on some of the items above, the penalty is not nearly as severe. By cutting back on the heavy salts, canned products, fatty oils, mayo, butter, processed sugars and refined carbs. Also, I shop for my ingredients locally so I know where they came from and will have that piece of mind. I find it odd that we blindly neglect the thought process when it involves food. With the "instant gratification" fairy on your shoulder, it's hard to remember that there are consiquences to your dietary decisions. IF anyone is interested in how they can make some healthy decisions on Turkey Day...please get ahold of me and I'll steer you in the right direction. Also, I credit a lot of my eating ideas to Rich Roll. Check out his website and blog if you get a chance. The pictures below will take you to a few recipes. Athlete Highlight!Last blog post, I put out a giveaway. I'd like to announce that by luck of the draw, Brady Price will receive a brand new pair of Maui Jim glasses and a new pair of Asics shoes. His response to the "challenge" was spot on and very inspiring. It's important to know your "why" and stick to it when you're tired or don't feel like training. Read below for some inspiration and then take 5 minutes to answer it for yourself. - Why are endurance sports the driving force in your life and what are your goals for next season? Brady Price "Being a triathlete has changed my entire perspective on life, and how I approach each day. I remember when having a house was important, when my car was a status symbol, when eating was for pleasure only, when I worried what people thought of my clothing, and when I wanted to conquer the business world. Then I was introduced to endurance sports! My house is now just a place to sleep, shower and safely store my gear! My car gets me to the trail so I can train, and holds all my dirty shoes and bike tools. Food is now fuel, and recovery, and cheat days are more rewarding than ever! The clothes I wear are race shirts, and I sport them proudly, even at work! Endurance sports introduced me to life, and instead of waking up to work, and working to pay bills, and paying bills for what society says is “how life should be!” I wake up motivated to train, to better educated myself, to push the boundaries of what I thought impossible, only to realize impossible is just the beginning if you are willing to push past it. We are capable of so much, and I learn more about myself each time I toe the line. Life is about living, and this sport has helped me define that." My goals for next season! · To take full advantage of my first official “off-season” as an athlete. · To get back on my mountain bike, road bike, and enjoy some social riding with friends since I isolated myself during the past 5 months. · To work on my short game, and have some fun at the Clermont Sprint Series. · To tackle more 70.3 races, and continue working on my long game. · To continue working on my diet, and maybe trying out the Paleo thing. · To work on my mental toughness, so I can one day compete in a Full Iron Distance. (hopefully in 2015)
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How ever simple or complex your race plan may be, it's important that you truly understand it. It may seem like another race; waking up at the butt crack of dawn, hoping for the morning "movement" before leaving the hotel room, eating early and mentally preparing for a beat down but believe it or not, this ritual is very important. Often we methodically lay out every race item, systematically tucking items in our race bag like we're tucking an infant into a crib. That being said, now that I've been racing for a few years, I find that I sometimes slack on the planning aspect. I'm just soooo tired all the time. This sad realization led my mind to wander and inevitably led to the doodle you see above. Putting it all down on paper (so to speak) really helped me focus, re-committing my mind, ensuring everything was in its place. Seriously, TRI Rock Clearwater was yesterday and I'm pretty sure this race plan was executed with the utmost precision. Heavy Metal or techno, why not both? Why not mix the two and listen to some Skrillex, turning my red Jetta into a 4:30 am club on wheels? The WHOLE point is, know your plan, have some fun and MAKE sure you leave the house on "empty"..... Brief Race Re-cap, TRI Rock ClearwaterI'm going to start from the finish and work backwards, BOOM! - As I ran through the finish, I knew I had held off some fierce competition. All the hours of training, 4:30 am mornings and early nights added up to that one moment, the victory. I've been on both sides of this, often being just short of the "win". Today, my best turned out to be the best and I'm so thankful for that moment! - The RUN was surprisingly strong! Even with my 2 year old Saucony A5's. The freaking Clearwater bridge certainly slapped me with it's vengeful hand, but the pain was short lived. The fact is....Hills are HARD, lol. I knew a very studly runner was on my heels, thanks for the motivation Mr. 32 min 10k, you kept me running hard! - I've had to accept that this was "the year of the bike". The single place where I could gain an edge. I managed to ride a solid 26.3 mph Avg through multiple turns, 3 steep bridges and a large field of 30+ Men and ALL the women. Talk about an obstacle course. Gladly, I caught the lead swimmer by the last 8 miles and we finished strong! - I'm not quite sure what the heck you have to do to tie the knot between the pool speed and race day execution, but I haven't totally figured it out yet. I held a faster pace for my 5K swim a few weeks ago, without a wetsuit. The weird thing is, I felt really good. MAYBE feeling "good" is the problem and I should be a little more uncomfortable with a faster pace? Who knows? I can't complain too much, but definitely expected 1st or second out of the water....instead of 4th :) - My pre race plan was simple as depicted above. Wake up really freaking early, eat a banana with cinnamon and almond butter, drink some coffee blended with 2 Tbsp coconut oil, Udi's Omega 3/6 blend and slam a Roctane Gel before my swim warm up. Transition set-up was seamless and It was fantastic to see all of the amped athletes! By the way, say what you will about my coffee mixture but I totally swear by it. I've also blended avocado or a raw egg with my coffee for a rich, creamy delight. Yea...a raw egg, for real! ALSO, I had been pre-loading with beetroot juice and beet juice all week long. After the race I enjoyed some Amrita Bars and fresh fruit. Believe it or not, I feel like I perform better with a vegetarian diet!! WHAT?? You're Giving Something Away??Great News! I'd like to offer one of you the opportunity to be highlighted in my next blog AND receive a pair of Maui Jim Sunglasses (Any pair you want) AND get some Asics (Gel-Blur33 2.0). - All you have to do is subscribe to my blog and e-mail me the following: - Why are endurance sports the driving force in your life and what are your goals for next season? Please e-mail me your story, nicholasachase@yahoo.com. Sponsors...couldn't do what I do without them. Thank you!I don't care if you've just sweat blood racing a 5k or spent the majority of your last 12 hour IM regurgitating gels and Bonk Breakers, NOTHING feels better then finishing a race! For some of you, eating 5 pizzas may be better than finishing a race, I'm not judging. Before I start "fatting" out on some delicious food topics, let's get into my main point; we don't spend enough time appreciating the "glory". Think about it really hard. We spend hundreds of hours in preparation for one day of performance, execute our race plan and before we know it, the race is over. Sure, we all feel like celebrities on Facebook with all the "good jobs" and "congratulations", but do we really take the necessary time, giving credit to massive amounts of sacrifice it took to get across that line? Personally, I know I don't...which leads me to think there might be others out there who also dumb down their accomplishments. Of course there have been others who have completed races before us and have even posted better results, but "glory" is relative to each person. Sometimes, it's the simple things that can give us some glory. A solid fartlek run or interval session deserves some credit too. On too many occasions I've woken up the next day, forgetting what I subjected myself to. The shower is always a good reminder since steam will irritate any sun burns or road rash. The first few steps out of bed are also a tell tail sign of hard work, screaming calfs...etc. I know when it comes to being an athlete; each race is just another "check box" and it's probably about time I figure out what the heck to do with the finisher medals I've earned. Volunteers are so eager to hand them over as I struggle to stand up straight and catch my breath. Next thing I know, I've had my moment and I'm wondering how I'll race again in 2 to 3 weeks. This is why I've decided to make next season more about the post-race "GLORY", forcing a more jovial, laid back mindset, harnessing every amazing emotion so it lasts until the next race. Hopefully, this means I can smile even more when I'm on the podium (fingers crossed)! I'm not saying I'll change to unhealthy eating habits (like most do), but I'll spend some quality time trying to give myself some peace and enjoyment I've missed out on (more Froyo?), reflect on what it took to accomplish that goal and soak up the "GLORY". Waking up at 4:30 am, 5 days a week means an early bed time 7 days a week...Even then, it's impossible to feel caught up. So it's almost time to hang up my tri-suit for the season. My last two races are within 90 days from now and will certainly require just a little more training. Luckily, I've avoided any further injury, meaning I was able to actually get in some decent run mileage. I actually competed in my first open half-marathon last weekend. It was the Halloween Halfathon at Ft. Desoto! A flat and windy course with some perfect weather made for a great day (Finished 1:22). Like most local running races I was still beat by a girl...(dangit), BUT I'm confident I'll eliminate future "chicked" moments very soon! I'll just need to lose 20 pounds immediately. As I roll into the end of the season, I still want to challenge myself to be the best version of "me", achieving goals, sharpening coaching fundamentals etc. The main reason I'm reflecting is to seriously learn from my experiences. Just like we need to rest and absorb fitness, the mental aspect of training needs it's time as well.
As this season comes closer to an end (frownie face), it's time to remember my "Why". Since I fully committed to this lifestyle and future career, life has taken on new meaning. Going to "work" is often the easiest part of the day because there are usually two to three workouts mixed in, not to mention healthy pre-planned meals and mentoring dedicated athletes. No matter how many ups and downs head my way, it's always important to remember the big picture; my "why". Why do we as athletes strive for such success and continually challenge existing expectations? Heck, sometimes I haven't the slightest idea....because honestly, it's super expensive, tiring and places a huge amount of stress on the body and mind. Those reasons keep a lot of people from succeeding but it's important to keep it in perspective. I know I love being a triathlete because I get to train and compete with some of the most inspiring people I've ever met. I can't think of many sports that have such an intense dynamic, forging talented individuals not only in sport but in life. Approximately 90% of the season is training, which means there is time for a taper and a race every so often. SOOO much emphasis is put into one day of performace. Months and months of training spent balancing the fine line of healthy fatigue and certain injury. Anyway, Ironman World Championship (KONA) was on Saturday and some athletes I look up to flawlessly executed their race plan, setting PRs and representing some amazing foundations. I'd like to thank all of them for giving me TONS to think about while I was competing at Long Course Nationals in Anderson, SC. The pain is temporary and everyone else is hurting too. Mental toughness is the missing link for many athletes. Click the pictures above to read about a few amazing athletes I have the pleasure of knowing. Revolution 3, Anderson SC (Long Course Nationals)Alright, I'm gonna hit you with some facts about this race. Despite the smiles in the pictures, I definitely had some predominantly negative thoughts. It wasn't even anything physical or painful, I think I'm just kinda, sorta ready for the season to be over. Even though I was 3rd out of the water and am very happy with that, I found it challenging to push through the "lows". The slight discomfort was even MORE mentally impactful than normal. The negative thoughts crept a little further than I am comfortable to admit. I'm not ready to do a "season wrap up" yet but I'll say I'm definitely considering all options this week . I've got another 70.3 ahead and a Olympic in Key West, which let's be honest...will be FUN regardless. BUT wait...let's move on to the Bike Leg. This course cataloged between 2800 to 3000 ft of climbing (depending on who's Garmin you're reading). I know it's nothing mountainous but it took its tole on the legs. I'd like to say it was fun to lead the race on the bike...dropping the 5 pack of drafters who made it to my wheel for about 10 minutes, then suddenly faded when an REV3 van came around.
- Nutrition- - 3 hours before race- 1 banana and almond butter - 2 hours, 1.5 cups home brew coffee blended with coconut oil, ghee and omeg3 oil - 1 Amrita bar 30 min out - 3 gels, 2x Nuun tabs in bottle and 1 honey stinger waffle on the bike - Sipped a gel w/ water at each aid station during the run...Gatorade too. The RUN started with tight legs, either due to over biking or because I've been unable to get any long runs in over the past few months. Either way, after 6 miles, it was time to survive with a smile. The last ditch effort came to me within the last 2 miles, as I gloriously held off Jon Nolan...a very talented athlete/coach with FAST legs. I'm happy to have been able to run 1:30 considering what the season has handed me. Next season....will be a different story. Try a REVOLUTION 3 Race next year.....I promise you'll be impressed. Support the companies who support ATHLETES! Oh and.....Post Race Nutrition was a group meal at MELLOW MUSHROOM! I know what you're thinking, "Dang Nick, that color shirt looks amazing against skin tone" (Thanks). BUT just in case you didn't notice, there is a little eye infection too...no big deal. But seriously, I'm glad all of the health issues waited to show up after a Olympic Distance Worlds. Finally, this week is the first week I've been able to run without pain. One day my body will stop fighting back and just accept it will continually be tested! Anyway, bigger and better things are ahead! This weekend I will be racing Revolution 3 Anderson, South Carolina. I've actually enjoyed this course once before and had a decent performance too. The course is challenging and demands some thought as there are many hills on the bike and the run. Speaking of races, for most people the end of the season is near or has already happened. For me, I'll have another 70.3 and Olympic distance to knock out. Revolution 3 just makes it so easy to keep signing up for races! If you place in your age-group or overall, they reward you with a free entry to ANY REV3 event! You wont get that from a WTC event! For that reason, I couldn't let them go to waste. So what else is going on the wide world of triathlon? Ironman World Championship is this weekend and I finally feel like a real fan. I know all the tops names (non-top names too) and have been following their races all season. I'd almost be able to have one of those annoying "football" like arguments but no one really knows triathlon where I work. None the less, I'm excited to see my idols perform at their best, defining what my life will hopefully one day become. Crap Diet? Want some help?I'd like to say that we are all professional "Eaters" in our own right. Over 200 of our daily decisions are food dependent! Most people completely rely on self control, often leaving any sort of sensible rationale in the dark. Since when does having a bad day mean your body can automatically process 5 donuts without weight gain? Also, with all of the new diets on the market, how the hell do you even know where to start? I listen to about 4 podcast (paleo, vegan fruitarian) stations that seem to make sense but are somewhat conflicting. I listen to a bit of everything because I don't believe in ONE way of thinking. Also, we shouldn't only be eating to be thin. As an athlete, performance is paramount. The most important "GOLDEN RULE" is; what works for me will not necesarrily work the same for you. Often times, even challenging someone concerning their eating, is like starting a heated debate over religion or politics. Eating is incredibly emotional so it's important to take control of your emotions before you eat! Have a plan! Fill your pantry with snacks you can enjoy without feeling horrible. Keep it simple and try this perspective:
- Purchase raw ingredients (local vegetables, local fruits, grass-fed meats, cage free eggs) - MAKE TIME to prepare food and KEEP IT SIMPLE....(and don't be lazy) - Know what you're eating for breakfast, before you go to bed. Know your pre-lunch snack AND have a lunch plan! - Odds are, if it's in a box or sealed bag...it's meant to last a long time and is filled with mystery ingredients. Leave it be! Most people have allowed sub standard levels of energy and motivation, only pausing to make more excuses and implosive, poor decisions. Make your life a priority and put some hard thought into what matters. You're a freaking Indy car and you need the best freaking fuel in the world to race in the this competitive world. Invest in yourself, set the example for others to follow. DUH! - There isn't a perfect way of doing anything and you're certainly going to make mistakes. Ensure your decisions make you truly happy and support your philosophies. Relate a change in eating habits to a swimming pool. Everyone in the pool is wet. The difference is, some people walk in and some people dive in. If you're interested in a VERY honest company that invests more in their product as they grow....Amrita Bars are the answer. Qualifying for Age Group Worlds didn't really mean much at the time. Honestly, 9 months ago written it off an decided that is was too far away to get excited about. That being said, I was dead wrong and would gladly slap some sense into my "past" self if given the chance. Competing at this level, surrounded by talent, was truly humbling and extremely motivating! I'll keep this brief but will highlight my lessons learned. - Traveling overseas to a "A" race can either be super stressful or a remarkable journey. I decided to make a " remarkable journey" out of it, focusing on what was within my control while ignoring typical stressors i.e..change in diet, a destroyed circadian rhythm, many hours lugging around lots of heavy items, excess time on your feet, cold weather, 22 hours of sweat in one outfit...etc. It's best to take it all in and keep your chin up. Attitude is everything! - Getting a feel for the course was easy, there were races all week long, not to mention tons of crashes. We practically walked around in a continual mist, which made the roads dangerously slick. We all knew it was going to be a dodgy course and expected to be extra cautious. There was an aquathlon (what?), Paratriathlon, open olympic distance race, pro men and women race and sprint distance worlds. Talk about race overload. Luckily our hotel was within striking distance (10 minute walk). I volunteered to help out the paratriathlete's and I have to say it felt great to help some very dedicated athletes. - Hyde Park was amazing for some pre-race training. I have to compliment the locals for being very fit. You could throw a rock and hit someone running or biking. I literally can count the amount of obese people on one hand...and they were probably American or Irish. Swimming wasn't really my favorite though, since the Serpentine is Doo-Doo brown and very cold. It's brown due to massive amounts of goose poo. I have a friend who had gotten pretty sick from swimming there, luckily my immune system held it together. - Jet lag subsided by race day, however my travel companions insisted on talking with a british accents and giggling until late in the evening. Regardless, I'm so glad we were able to enjoy the fruits of London as a Team. - MY RACE wasn't until Sunday and I was totally prepared to execute. The weather in the U.K is the opposite of Florida so I'm very thankful we had blue skies for our race. The days leading to the race (taper week) are always bittersweet, but like I said earlier, attitude is everything. My general mood concerning my race is excellent, I give it a 8 out of 10. The swim was definitely my weakness; no warm up, low 60 water temp, low 50 air temp and maybe lack of toughness. My feet were numb running to transition, so were my hands, making it hard to secure my helmet or make a frownie face. I'm very happy with my bike performance! Holding an average speed just short of 26 mph on a technical course felt good. As far as the run is concerned, I'd like to say WOO HOO! Despite months of working through lower leg injuries, I negative split every 2 mile loop, running a 36:40 10 Kilometer. I know I have a long way to go to be super competitive, but the good news is I'm always getting better! Unfortunatley, I did walk away with a Peroneal Tendon Strain....but it's already getting better. Armed with my toilet seat pillow, plenty of healthy snacks and roaring excitement for the unknown....London awaits. I'd like to first thank my Mom and Dad for being awesome cheerleaders. My Dad FINALLY learned how to use Facebook and has since been no stranger to hitting the "like" button. I managed some sleep on the plane; roughly 4 hours. Unfortunately my Monsters University movie session was cut short due to our arrival. Seriously, couldn't we hold pattern for another 15 minutes so I could finish my free movie?? Needless to say, the journey was only mid-way once we arrived at London-Heathrow airport. After my travel companions learned that their luggage had not taken the same route, the mood wasn't as pleasant. Luckily, the bikes made it in one piece though (whew). After a 45 min Tube ride and a 1.5 mile walk (which felt like 20 miles due to the bike case, heavy luggage, backpack....and sweaty/stinky armpits) we arrived at the Corus Hotel. We are a 10 minute walk from everything we need. Speaking of walking, I've definitely walked more in the past 3 days than I have in the past 5 months. Since the race is tomorrow...we'll see how that paid off. I was lucky enough to meet some great ParaTriathletes and even luckier to be a "handler". Truth is, he didn't even really need me...but I'd like to think I at least helped a little (high fives, chest bumps and what not). Needless to say, totally can't wait to leave it all out there on the course, just like they did. I definitely can't wait to see these guys compete in the Rio Olympics. The amount of spectator support was also very inspiring. Despite the weather not being able to make up its mind (it's either cold or misting and cold) the crowd was very large. And so here I am...it's almost like Christmas Eve...hopefully I can sleep. My trip thus far has been full of great and hilarious events. Somehow, my travel companion packed two rear wheels...but luckily the guys at Specialized helped her out with a front wheel and a "triathlon for dummies" book. It's hard to believe that there has been so much preparation for just one event, but that's what makes what I do amazing. It gives a greater purpose to traveling and brings everyone together in healthy competition. I LOVED having a front row seat , 20 feet from the water, watching the elite women fly by...too bad I was numb since I had just swam myself. Finally...let me just say...I'm SO thankful there is a Whole Foods nearby!!
Tomorrow's projected conditions: Air Temp....probably around mid 50's Wather Temp....Mid 60's Rain: It's ALWAYS misting or just recently misted....so the course will be slick Smell: Fish n Chips with Ale....and Goose poop. I know it's near impossible to read, so let me bring the following sticky note's greatness to larger font. It reads "Eat, sleep, breathe recovery. To Become a god damn Titan"! BOOM! However grammatically incorrect that statement may be, saying that phrase aloud makes my blood boil (in a good way). A good friend and athlete recently sought my coaching expertise as he prepared for IronMan hokkaido. Sadly a few weeks prior, he'd gotten a pretty gnarly stress fracture. Anyway, this is his fridge and despite the long recovery he has ahead of him, his mind is stronger than his body. He's taken this opportunity to focus on his nutrition, mental stability and overall focus on what is directly within his control. I cannot tell you enough....focus on what IS and forget what ISN'T. Which brings me to my next observation. Any schmuck can put in 30 hours a week of training, pulverizing muscles and excreting massive amounts of bodily fluid. Those guys/girls don't last long and are the "what not to be" sort of people. If you would have told me that 6 months ago, I'd have said...replied like most age group "zombie" triathletes do. "If I don't hit 16+ hours every week, I'll never get faster". My attitude was WRONG and my body was paying the price....and of course it was all my fault since my attitude was off-beat for my goals. Every workout needs a purpose, even the easy ones that seem like "garbage". I'm trying to say, whether you're injured, healthy as an OX or dragging yourself around like a zombie because you woke up at 3:30 to do a 2 hour trainer ride....trying to find something new on Netflix (which is impossible), we've got to put our attitudes in check and become the BEST version of ourselves. So if you're always injured, don't rely on a pill to make you feel better or if you're not losing weight or constantly bonking...fix your nutrition and do your own research. It ALL starts with attitude (I recommend a humble approach, continuously finding new ways from credible sources). Re-invent yourself! ITU World Triathlon Grand Final....is right around the corner. Age Group World Championship here I come! WOW, I've been on a journey over the past few months. Fueled by a solid performance at 70.3 Steelhead, thankful my achilles is finally healed and inspired by all of the great athletes I get to work with on a daily basis. I've had two solid blocks of training in Clermont Florida, hosted by a pro athlete and his girlfriend (thanks Nicholas and Heather). I'm actually on the second round of training right now and you better believe we''ve been watching some ITU races, getting mentally prepared for the looming race ahead. Actually, I'm going to freshen up my "race day" skills at the Tarpon Springs Triathlon next weekend, come out and say hello! I've certainly been busy over the past few months, working with a new coach, getting tons of fuel from Jet City Espresso (massive salads and paleo scones), training with the best people I know and making sure my rest is adequate. When it comes to food, I'd like to consider myself fairly well informed and well versed. I am a sucker for sweets though AND since we all have dirty little secrets (hopefully yours isn't cereal)...this one is mine. I don't think a recipe is really necessary but above is a GREAT, long ride treat. Banana, grass fed nitrate free bacon and 80% dark chocolate....I also put some coconut butter on mine. Which ALSO leads me to my FAVORITE source of amazing food/vitality/health information, the FAT BURNING MAN PODCAST. If you're in your car often, I highly suggest you get some knowledge instead of listening to whatever garbage is on the radio (unless you're listening to NPR).
BOOYAH! Another race under my belt! This means more knowledge and a better understanding of my abilities as I head into Olympic Distance Worlds in London! I decided I would give a little more detailed race "wrap-up" since I tend to learn a lot from others experiences....but it'll still be pretty short: 1- DIET- I've been on the "Paleo" or "Wild" eating plan for several months now, transitioning my fuel sources. To keep it simple, I pretty much decided that processed foods aren't really "food". With precise planning and a powerful understanding of ingredients/nutrients, I get WAY more bang for my buck using veggies as carbs (when needed). It's hard for most to understand since the sandwich, pasta and dairy "mindset" is engrained in us since birth. Anyway, I'm not here to sway you, just know that I've NEVER had issues with GI distress or "bonking" while racing/training. 2 -Morning/Swim Leg- NOTE: MAKE SURE you book your hotel the day you sign up for your race. If you don't, you're pretty much saying "sure, I'd love to stay at the hotel that everyone avoids because it smells of urine and is most likely 40 minutes away from the race". SURE, you'll have a good attitude about it and think "all the explicitly negative reviews on Yelp can't be true, right?" HOWEVER they WILL be and you'll soon be layering up in your own clothing, with hopes of preventing any part of your skin from touching the sheets, carpet or even the drapes. Anyway, the swim was one of my favorites. Water temp, 67 degrees and the course was in a straight line, parallel to the beach. BOOM, the cannon goes off and before you know it (13 Buoys later) you're scrambling to your feet like a drunk baby. It felt great since I stuck to a "conservative" approach and came in with the faster age groupers (didn't try to blow anyone away). Being the last wave wasn't very fun though, had to dip/duck/dive/dodge lots of floating mammals with flailing limbs. 3 -Bike Leg- Wow, one of my best times yet! I think it was around a 26mph average, boosting me into the top of my age group. My Felt DA and I were a rocket, taking advantage of every roller available. Looking back at the data, I was able to lower the heart rate and RPE in order to conserve some energy on the run. I managed to demolish about 3 Stinger gels (Ginsting) and a Stinger waffle, while downing 1.5 bottles of NUUN (Cherry Limeade). Aside from getting a great workout, my vocal chords were definitely strained from very politely asking other to share the road (aka yelling ON YOUR LEFT!!!!!!). 4 -Run Leg- As usual, this is the most humbling aspect of my race and it definitely demands respect. I had a solid plan though, which prevented some turmoil. I wish I'd ridden the course though, there were 2 very steep hills I hadn't expected. A 6 mile steady state run, 3 mile tempo, finishing with descending miles at the end=Running Gam Plan. Sadly, the descending part wasn't really happening on the average min/mile part but my RPE definitely went up....along with heart rate. It's pretty standard though, as the race goes on...you'll work harder and harder to maintain the same pace. Regardless, I'm fully aware I'll be developing the run over the next 6 months. BETTER TIMES ARE AHEAD which means....Pro status. All in all, I broke 4 hours 20 minutes, a marker I'd been hoping to meet this season. I really loved this race and thought it was a great change in scenery/weather. MOST of all my Mom and Dad were there to cheer me on and High Five me as I finished. I couldn't have asked for better support as I'm totally aware my needs are often demanding and a pain. Family time=Time well spent (cooking/eating)What aspect of life is most important with what I do? Recovery! Which means repairing damaged tissues with proper micro nutrients. I've gotten my hands on some great recipes over the past months but haven't had the time to cook them or prepare them for anyone who would enjoy. Luckily, my parents are always munch on what I prepare and are obligated to like it. I finally made a frittata, which will be a staple for my weekly meal planning from here on out. It's so easy, always available and will definitely last a few days in the fridge. After some trips to Whole Foods and Trader Joes, we made some other treats as well. - Dark Chocolate Paleo Brownies - Blueberry upside-down cake - Crock Pot Pork Tenderloin with sweet potatoes apples and onion - Grass Fed Beef burgers stuffed with Avocado So the desserts were mostly because I NEVER make them at home AND since I wasn't home (in MI) for my birthday, it was a nice way to enjoy some moderately healthy treats. At the end of the day, the ingredient list is short and simple and I will always give kudos to those who indulge in their own, homemade desserts. It definitely eliminates a ridiculous amount of unecessary ingredients. Seriously, why does Yellow dye #5 need to even occur in the world?? I'm completely ready and excited for the end of the season and to continue my learning and experience. Finally, I'm currently working with some very talented and inspiring athletes and I'm lucky enough to be called their "coach". This is the first time I've really talked about this on my Blog but I have to say, being a coach is truly rewarding and on a small scale, I feel like they are my kids....growing, learning and always challenging themselves. Kinda Cheesy, but it really makes me happy. How Happy? Happier than Elmo at a tickle convention. Well, after an absolutely unforgettable birthday week, reality had to set in. Actually, before I start talking about the Georgia Grand Prix, it's incredibly important I talk about the importance of good people. GOOD PEOPLE surprise you and never let you experience something important on your own. I may not have the biggest group of close friends but I truly appreciate the athletes/friends who constantly support my cause...(which is totally selfish and self-indulgent). Athletes would agree with me, the demands of training take their toll on the social life. With early bed times, lazy movie recovery days, constant eating and habitual soreness.....there isn't too much room for tons of fun. I've always noticed, the harder I work during the week, the more I hate stairs. Literally, if the remote control was upstairs and I was already in "Recovery" mode, parked on the couch. I would be sitting in silence, smelling my own farts Birthday Highlights: - Surprise Gathering of Important People - 27 X 400 on the track - 127 mile bike in San Antonio - 2.7 Mile Swim - Paleo Cake....which was immediately destroyed by all. To start this off right, imagine 6 bike races...in 5 days (obviously nothing compared to what the Pro's do)! A fellow athlete and I (the famous Nicholas Sterghos) embarked on this journey with a little red TDI Jetta, loaded with hopes and dreams (4 bikes, a year supply of race nutrition, smelly shoes and nasty burps/farts...oh and a grill). NOTE: NEW FAVORITE CLEAN BURNING BAR The journey took us about 7 hours since we had to pee every 3 minutes and hunt down delicious Paleo/Vegetarian friendly foods. I'd like to go on the record and say "Atlanta Bread" may sell themselves as a competitor to "Panera Bread" but DO NOT be fooled. If you think you're going to be left with a delicious meal which is designed to your liking, introduce those expectations to the GROUND! Either way once we arrived, we were able to race on some incredible, technical courses that had some great rollers. There was typically a plan on each day...make everyone hurt and try to finish in the top 5%. This was totally going to happen, except I crashed on the last 2 days, pushing me out of the top 5 GC standings. However, I will say that despite drivetrain malfunctioning on the TT, I still blew away the CAT 4/5 field (so I pretty much dominated the lowest category of riders...no big deal). None the less, we recovered VERY well with fresh veggies and visits to Athens GA for swim and run sessions. For now...I'll be dealing with the ups and downs of taper week as 70.3 Steel Head approaches. Typically, the worst I feel the better I race. Right about now I'm feeling like a dry white turd. In 2 days time, I'll be ready to unleash the Crackin on these Michiganders! I have to go build my bike though, which means the next time you'll hear from me is POST RACE!
Before I go, I'd like to highlight an athlete I am currently coaching towards Triathlon domination; Captain Hila Levy. Next time you think you've done some "stuff" in your life...read this story, then quietly head back to college to learn 14 languages, 5 Masters Degrees.... and get on HER level! READ HER STORY HERE |
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