Rejuvenating that Triathlon Spark by Meeting Andy Potts

Friday was a time to get all giddy school girl like when we found out D&Q bike shop was having a Q&A session before Philly Insurance Tri (part of the 5150 series) with Kestrel and Fuji pros Andy Potts, Matty Reed, Cameron Dye and Sarah Mclarty.  My husband is probably tired of me gushing but it was a pretty cool event.

That day started at 8am with some pretty hilarious facebooking as the girls from Team Triumph went as far as declaring themselves single to deciding who was going to be sitting on Andy Potts lap...I would describe this as pretty close to when friends of mine got front row seats to NKOTB in 1988....Humor aside, it was a great event and learned a lot from these guys and gal, especially these four takeaways!

Lesson 1 - Positive Self-Talk
This was my favorite lesson and hope that I can carry this to heart next time I am in a dark place on a race or a long workout.  The question in so many words was how to calm yourself in the swim when the excitement and anxiety of the situation gets the best of you.  Potts answered this question with what he does (yes, he says he has anxiety as well).  He said he is a big fan of positive self-talk; whereas I do 'what the fuck did I sign up for' self-talk.  Maybe this is the key?  Similar to ZenTri and his "I see you hill" podcast.  Not sure if you ever heard that one, but the Zentri says when a large hill is coming up just start repeating "I see you hill" and pretty soon the hill is over and you are on the other side. Back to Potts, he says he likes to time his breathing with his "I'm okay, I'm okay, etc."  He says after a while you will stop saying it because you are, in fact, "okay." 

Lesson 2 - Do NOT squirt down your Gu in one shot - your sphincter will close.  
We have all heard "don't take a Gu without water" but some of us think that means "shoot the gu in your mouth, follow by a swig of water."  When you swallow all that gel, it sits on the lower esophageal sphincter (okay nerdy Heather is back), the sphincter closes or clogs you can say and does not get into the stomach to be digested....ahhhhh this is where water comes in. 

I'm pushing up my glasses off my nose as I type...nerd...

 Potts was saying that he fills his flask with water and gel (yes I have heard this before but never did it) so that it is easily digested.  Funny thing is, this is very intuitive, and I was a little mad at myself for not having the common sense....


Lesson 3 - Practicing Race Simulations of Open Water Swims
This is a no-brainer, right?  We all try to get into some open water swims but how about race simulations.  Like maybe going with a few friends or more and all try swimming in the same lane...have each other swim over top of you, maybe not the kicking and punching but you get the point.  Also, Sarah (I'm on a first name basis with all these peeps) has a great site where she has some swim sets posted.  Check her out, she is a pretty standout swimmer.


Lesson 4 - A Race Should Be a Celebration of Your Training

Wow, this was a good one.  I never heard this before but it is true.  You work your ass off, literally, in training and when it comes to the race it shouldn't be "shit, I can't believe I HAVE to do this" or "I don't want to do this, it sucks."  Basically stop your freaking whining (okay he didn't say that) and come into the race as a celebration, this is your party!  You worked so hard and you have graduated, now show that race who's boss.  So he only said that the Race Should be a Celebration of Your Training, I just added my interpretation. 

All in all, as much as I am not a huge fan of the bike shop, they put on a really nice event.  I mean really nice.  I got a free water bottle or two, got some Gu and Chomps for 20% off and had a great time meeting some really awesome people and hanging with some friends.  Here are a few pics of the night!! 

TT Lisa Campisi with Matt Reed

Potts with the HGRC girls...

With all our free shit!

Christine showing off her delts while practicing swimming

Yasi getting new shades and showing just how tan she is from eating carrots

The five finger discount I accidentally got, I tried to pay for it and they said it was free!

Read closely bitches, it says "to Heather" yeah!

Happy Training and Racing to Everyone!

Healthy Eating While Training

Many of us don't have time to cook while we have work and training and sometimes nutrition goes to take-out and quick frozen dinners.

Here are some quick healthy meals that are some standby - not to mention making the best of left-overs.

Meal 1 - Mexican Chicken Spaghetti Squash
Obviously, you can make the chicken, like I have done before but to show you how to do the "quick" version, I am using a Rotisserie chicken that I bought on my way home from swimming at the gym (see making the use of time).

1 Rotisserie chicken - (I bought Caribbean lime from Wegmans)
1 medium spaghetti squash
2 plum tomatoes
1 can black beans rinsed (no sodium preferred)
1 jalepeno - depending on how hot take out the seeds and dice it.
1 onion
4 cloves of garlic
chili pepper
sea salt
Chalupo hot sauce (or any hot sauce)
1 avocado
goat cheese

Heat oven to 400 degrees.
First cut the spaghetti squash in half and scoop out the seeds. Then sprinkle with chili pepper and sea salt. Put both halves seasoned side down on a casserole dish. Fill with about 1 inch of water.

Cook for about 30 min to softened.
Chop onions, peppers, garlic and tomatoes.

Heat up a saute pan with olive oil on medium heat. Saute onions, peppers, and garlic till softened. I add some salt.

Add rinsed beans, tomatoes, and chunks of the rotisserie chicken (breast meat - no skin).


Fork the spaghetti squash out and put in saute pan with some of the seasoned water, to add some moisture.

Let simmer for about 5-10 minutes to let all the flavors combine. Serve in a bowl with some hot sauce, 2 slices of avocado and some goat cheese.

This is great for left overs. I had this for 3 more meals.

Meal 2 - Cauliflower Rice - The Cauliflower that Keeps on Giving

The next recipe is cauliflower rice. My nutritionist suggested it instead of all the carb especially for later in the evening. I love it and make it differently each time. Here is my Italian Version of it.

4-5 garlic cloves
1 onion
1 head of cauliflower (I use about 3/4 of it and save the rest for salads)
1 red bell pepper
1 cup of portabello mushrooms already sliced
Olive oil for saute
Salt and Pepper
Balsamic Vinegar

I start out with sauteing olive oil (medium heat)

with onions and garlic, I add in the peppers and mushrooms until softened. I add a little sea salt.
Use a food processor and chop the cauliflower to a "rice" consistency - use the pulse button.
Add the cauliflower to the mix, saute for another 5-10 min or so and add some balsamic vinegar for flavor.
I served it with a sundried tomato crusted tilapia that I baked in the oven.
I then used the left overs for...
...adding in a salad with chicken and a balsamic vinaigrette.

...add to my mother-in-laws vegetable soup with some chicken for some extra veggies and protein.

Post-recovery Drink - Kale Pineapple Protein Smoothie (I got the idea from the smoothie guru herself - Joanna - the most awesome swim coach/nutrition advice)

Blend the following ingredients
1 cup of Kale leaves - no veins just leaves
1/2 cup of pineapple chunks fresh if possible
1/2 cup of greek yogurt (0%)
1 cup mix of water/skim milk
1/2 cup of crushed ice
1 scoop of vanilla protein powder (I use BSN Dessert Whey in Whipped Vanilla)


I also vary the smoothie with blueberries/banana instead of pineapple

Refreshing Watermelon Water

For this recipe it's sooo easy. I used a quart size container of cubed watermelon (you got to love my measuring skills). I added about 1 quart of water and put it all in the food processor - in a sense it is just a 1:1 ratio.
Blend and puree and then use a fine strainer to strain the water.
Add the juice of 2 limes, and a squirt or two of agave and a handful of some mint and you got some (move over Vitamin water) yummy watermelon water.

Germy Oat Bran Blueberry Banana Carrot Muffins
My last recipe of the day...these are a favorite, I actually got the recipe from the back of the Bob's Mill Oat Bran and then improvised with blueberry and wheat germ.

3/4 cup of wheat flour
1/2 cup of oat bran
1/4 cup of wheat germ
1/2 cup of brown sugar
1 tspn baking powder
1 tspn cinnamon
1/2 tspn baking soda
1/2 cup of greek yogurt (Fage 0%)
1 egg or 2 egg whites (I used the whole egg)
2 tpsn cooking oil
1/2 tspn vanilla (I used bourbon vanilla from Trader Joe's - nice flavor)
1 banana
Handful of blueberries
1/2 cup of shredded carrots

Mix dry ingredients in one bowl. Mix wet ingredients in the next. It says fold in carrots, but I just mixed them in. (Excuse the pic, I had all these great shots, but I am at the beach finishing this and don't have my computer...)

Heat oven to 400 degrees. I keep in for 18 min. These freeze well. I also put a little Byrd Mill peanut flour (mix 2 to 1 ratio with water) and is very good. If you are feeling a little crazy throw some Olivio on (that's my favorite margarine).

Buon Appetito!

T - 20 Week Countdown to Half-Ironman

20 Weeks to September 12th!!

Last week was a bit of a bust, with missing the Rutger's Unite Half Marathon due to back issues. But it has been getting better and since I was able to run 7.5 miles on Sunday - I think I will be good for Broad Street Run this Sunday!!

So now begins the 20 week plan. I got the plan from the Triathlete Magazine - Essential Week by Week Training Guide - by recommendation from Carol at Triathlon Training Blog (who by the way has a great blog). I am doing the HIM Level 6 plan.

...Here is the week 1 plan...

Monday - Off - yeah!
Tuesday - Swim (1700m - form workout) and Bike Power Intervals 1:10
Wednesday - Yoga (1 hr) and Run - 40 minute with 6x30s at Z5+
Thursday - Brick - 45/15 (Z2) and Strength Training (45 min)
Friday - Swim (2300 meters - Intervals) and Bike 1 hour Z2
Saturday - Bike - 1 hour 45 with a 30 min run both in Z2
Sunday - Broad Street 10 mile Run - (I am going to treat this like a long run - maybe stay within Z3)

So I spoke to my nutritionist and here were the comments for this upcoming week based on my training - I am going to try it and let you know how I do!!

Mon – Low carb, 5 meals, Protein/veggies ( you can include healthy fats )

Tues – I would still go with 3 protein/low glycemic carb meals / no carbs at night b/c you are just doing YOGA in the morning

Wed – Because you are running in the later part of the day.. first 3 meals, carbs / protein/limit fats ... 1 fruit post workout w/ protein but last meal no carbs

Thurs – All meals, protein / carbs / low fats for tomorrow 2 hour workout

Fri –Repeat diet from Thurs .. except at last two meals increase carbs by 15 gm for 10 mile race..

Sat – Repeat diet from Fri .. except at last two meals increase carbs by 15 gm for 10 mile race..

Sun –include electrolyte replacement, pedialyte ( lite ) I don't like the heavy sugar ones

But.. again.. the fuel from the previous days will be enough.. and we can deal w some pre workout low glycemic carbs.

I will keep you posted on any new recipes or tips I have on nutrition for the week!!

But I am too excited, I must share my latest purchase to celebrate the start of the tri season....

Sam Edelman - Kasi

HAHA! You thought I was going to say something to do with Triathlons...but these are just as wonderful....

However, I am keeping the shopping down as I have my eye on the prize - just waiting on some $$ from the IRS!!