Timing Your Workout Fueling

So far, I haven't arrived at training without my bike, running shoes or a swimsuit. I did forget my googles once, but that fact wouldn't illustrate my point. Have you ever done that? Have you ever gone for a run and forgotten your running shoes? I know, stupid question. So, what did you take along to fuel your run?

If you routinely ignore fueling your workouts, you are like an amazing sports car with all the gagets and an empty gas tank. 

Pre-fueling: what to eat before you workout
This is the key meal for topping up your energy reserves.

3 hours before: full meal

• Lots of carbs, some protein, a little fat
• Take digestive enzymes; they’ll help you digest faster and assimilate nutrients more efficiently

1 hour before: liquid meal

• Smoothies, soups and other liquids

within 30 minutes: water and simple carbs

• Coconut water
• Gels (if you must)
• Raw, unfiltered honey

Fueling during training
This will keep you from hitting the wall and underperforming. It is your secret weapon.

90 minutes or less

• Water and simple carbs
• 1 gram carbs per 1 minute of exercise

90 minutes to 4 hours

• Focus on electrolytes: sodium, chloride, potassium, magnesium and calcium

Fluids

• Up to 24 oz per hour, depending on sweat rate

Carbohydrates

• Start replacing carbs from beginning of session
• 1 gram per 1 minute of exercise
• Protein
• 4:1 carb-to-protein ratio

Re-fueling: what to eat after your workout
This meal is critical to recovery and improves your ability to train consistently. This is also your carb-loading opportunity.

Right after: water

• Start replenishing your fluid losses immediately. If you are getting headaches after workouts and races, you are dehydrated.

Within 15 minutes: carbohydrate

• Raw honey, fruit or starchy vegetables in liquid or semi-liquid form

Within 30 minutes: protein+carbohydrate snack

• Up to this period your insulin response is doubled = more stored glycogen
• Think smoothies, soups and other semi-liquid meals. Otherwise, chew well.

Within 2 hours: large protein+carbohydrate meal

• 4:1 to 3:1 ratio of carbohydrate-to-protein (more protein if you are recovering from an injury or looking to build muscle)

If you want real performance, use real fuel.

Fueling Your Workouts

A couple of days ago, I conducted a talk at the Sports Center at Chelsea Piers on athletic nutrition and fueling. This is a favorite topic of mine because it’s much too often ignored by most people who aren’t elite athletes. Personally, I think it's crazy to put stuff in your body if you don't know exactly what it is. Is it food? Is it not food? You don't know? Well, guess what ... the one hundred trillion cells that comprise your body don't know either.

100,000,000,000,000 cells—each is made with whatever you put in your mouth.

Words I live by: If you want real performance, use real fuel. This is universal; how well do you think your plants would do on a sports drink? What about your dog?

Here we go—Real Sports Nutrition 101:

Nutrients: what they do and what they are
Water

• Dehydration is the main cause of underperformance.
• Find your sweat rate and rehydrate accordingly during workouts.
• Sip water throughout the day, and don’t bother gulping down an entire bottle when you are thirsty; it will go right through you (think of trying to water a dried-out plant).
• Juice, tea, soup, vodka and cleverly-named water-type beverages are not water. Even the ones that tell you they’re smart.
• Cold fluids are absorbed more slowly. Your body heats them up before they are assimilated, thus using up energy reserves.

Carbohydrates

• These provide energy for muscle contractions and short, intense bouts of exercise.
• Carbohydrates are sugars and starches occurring in food. They are broken down and stored in your muscles and liver for energy.
• Starchy/high-carb foods:
• Fruits and vegetables
• Bananas, plantains, sweet potatoes, pumpkins, rutabagas, winter squashes, beets, parsnips, potatoes, taro
• Legumes, peas and beans
• Grains
• Non-starchy/low-carb foods:
• Greens, most vegetables, berries, peaches, nectarines, watermelon, cantaloupe, honeydew melon, apples, apricots, papaya

Fats

• Main fuel source for long duration, low-to-moderate intensity exercise (endurance sports, such as marathons, triathlons and watching TV).
• Aid in accessing stored carbohydrates.
• Need to be consumed away from meals that surround the workout. In other words, eat fats when not directly fueling a workout.
• Healthy fats list:
• Essential Fatty Acids (Omega-3s)
• Organic coconut oil
• Extra virgin olive oil
• Pastured butter and cheese, especially goat, and if you are not a wimp, try raw
• Fatty fish—choose carefully
• Nuts and seeds—not peanuts
• Avocados
• Olives
• Spirulina
• Primrose oil

Proteins

• Maintain and repair body tissues.
• Very important for maintenance of the central nervous system, and, in combination with carbohydrates, are responsible for the “feel” of the workout.
• Very minimally used to power muscle activity.
• Incomplete proteins:
• are found in most vegetative foods
• lack one or more essential amino acids in correct proportions, as necessary for good nutrition and health
• need to be properly combined with other foods
• Complete proteins:
• contain all essential amino acids
• are found in all animal products, including dairy and eggs
• All animal products
• Dairy
• Eggs
• Quinoa
• Buckwheat
• Amaranth
• Spirulina

Mmmm...my lunch today. I made it last night.

Turkey Chili

1 tablespoon butter or lard (fat stores toxins, so make sure you buy from an organic farmer)
2 medium onions, chopped
1 cup chopped carrots
1/2 teaspoons dried oregano
2/3 teaspoons ground cumin
1/2 pound dark ground turkey (dark has more nutrients and fat, all good for you)
1/4 teaspoon chili powder (or more)
2 bay leaves
1 teaspoon salt
1 28-ounce can whole tomatoes
2 cups beef stock or canned beef broth
2 cups presoaked beans, rinsed, drained
Chopped red onion (presoak in cold water for 10 minutes to take the bite out)
Chopped fresh cilantro
Yogurt or sour cream

1. Preheat oven to 275.
2. Heat oil in heavy pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes. Add oregano and cumin; stir 1 minute. Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon. Stir in chili powder, bay leaves, and salt and. Add beans. Add tomatoes with their juices, breaking up with back of spoon. Cover with stock. Bring to boil. Reduce heat; bake in the oven for three hours, stirring occasionally.
3. When the beans are buttery and tender, discard bay leaves. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over medium-low heat before continuing.)
4. Ladle chili into bowls. Pass red onion, cilantro and yogurt separately.

Mighty Man Sprint in Montauk, NY on Saturday, October 2, 2010.

Well, that sucked. The swim threw me and it was all downhill from there.

First, I must say that I don’t ever remember being so cold. Nothing, other than racing, would ever induce me to take my clothes off in such cold, very windy weather. 

It still dark when the race meeting began. It seemed to drag on and on and by the time we got into water, my body felt tight and rigid from the wind and cold. There was no time for a "warm-up" swim, not that anything would have warmed me up this morning. I was shivering with teeth chattering uncontrollably by the time I hit the water. 

It was a triangular course in a lake. I expected a fast, easy swim, after all, how hard could a lake swim be? Well... Going out the wind was against us and the waves were huge. I felt like I was moving backwards instead of forwards. Breathing was difficult and in the end I used my legs exclusively nearly the whole way out. I don’t know why, but for some reason it was easier to swim that way.  

I was in the next to the last wave with 25-29 year old males right behind us. It was entirely demoralizing having most of them jet ahead. It took forever to make it to the first corner of the triangle, by which time I was done. Completely exhausted and nauseous from all the water I swallowed. 

The turn, made the waves hit me in the side, which made it easier to move ahead. It gave me enough of a break to be able to get my head in the right space and put my face in the water. At first, my stroke was all over the place, but by the time I made the second turn I was fine. It was nearly impossible to sight because the sun was just over the treetops and as bright as could be. I loved it. Under water I could see the rays shining into the darkness. It was beautiful. I gave up on trying to sight and just set my course at the sun. It took a quarter of the time and ten percent of the effort to make it back to the beach.

It took forever for me to transition. I’ve never felt so tired after a swim. My legs felt wooden. Shivering, wet in the cold wind, I pulled on my shoes and race top with numb fingers.

Once on the bike I felt good and was able to push myself. Hardly anyone passed me and I felt like I was moving at a good pace. Clearly, I now know that my pace was way below my ability, but at the time, it felt like I was putting in 110% effort. The course was quick and easy with a dreaded hill that never came. People were great and everyone was happy to be out of the water. 

In the final mile, a woman wiped out a hundred feet in front of me, somersaulting over her bike. Tons of spectators ran over to help her, but I don’t think she got up. It was hard not to get off the bike and offer my help too. I still feel bad that I didn’t.

Dismounting was a strange experience. My legs were numb and I nearly fell over. I made a clumsy shuffle to T2, which took forever. I really need to work on my transitions. 

I switched shoes — I used the Vibrams for this race. I expected to have some difficulty with them, but they slipped right on and I started the run. For the first time EVER, I passed other runners! I guess there is hope for my running yet. The whole time I maintained a steady pace, picking up a little time on the downhills. The run was super quick and I was surprised when it was finished.

I expected my swim to be my slow leg, though not as slow as it turned out to be. I am bummed at my time on the bike leg and I think I could have done better on the run, thought I am happy with my pace. I was relieved to cross the finish line, but felt beaten up and generally demoralized. This race has taught me one thing — as long as my swimming is my weak sport, the other two will always suffer.

The bright and fun part of this weekend was hanging out with Tricia. I loved hearing about her life and plans for the future. She is calm, thoughtful and very intelligent. This trip was a bit of an adventure (getting lost in a pouring rain in a town without street lights,) a reunion (running into Katherine from my first swim class), and a mini-vacation (laying out post-race on the hotel deck watching the surfers navigate the huge waves of Montauk). All in all a good finish to the season.

Swim 750m 31:43

T1 3:09

Bike 17km 43:14

T2 3:12

Run 5k 28:02

1:49:20
Overall 321/392

Mighty North Fork in Cedar Beach, NY on Saturday, July 11, 2010.

What a great race! Great weather, beautiful course and great people. For sure I will do this one again.

Swim 500m 14:50

T1 3:47

Bike  8 miles 25:25

T2 1:42

Run 3.5 miles 36:54

1:22:36

Overall 291/415

The Pancake, Staten Island, NY, Saturday, June 12, 2010

So anyway, I got this scratchy throat last week and I immediately panicked. Perfect health all year, and now, just one week before the day I have been training for all these months, this? Sure enough, things went from bad to worse over the next few days. I ended up getting my ass kicked by a head cold with all the fixings — stuffy/runny nose, sore throat, brain fog, no energy — you name it, I had it. Now, some of you may know by now that I don't do meds; not even the over-the-counter kind. So, I obsessively stuffed myself with everything from the health food store, alternating between probiotics and a long list of antimicrobial herbs. Did it help? Hell no! By last Thursday I'd even begun to sound like Joan Rivers.

On Friday night I still had no idea if I was going to race. Still, I pumped up the tires on my bike, packed my wetsuit and went to bed early hoping for a miracle...

It was barely Saturday morning, 2:30 to be exact, when I catapulted myself out of bed. I have no idea why I did that, since the alarm was set for 3, but what the hell, I had to be up at some point. Can you guess what happened? I felt great! Sure, I was tired, but otherwise fine! World's easiest triathlon (and my first), here I come!

I grabbed some toast with almond butter and some raw goat kefir (don't laugh) and headed out. I loaded my bike into a taxi and made my way to the Staten Island Ferry where I met my friend Reba. This was her second triathlon, but her first in open water.

We crossed New York Harbor into Staten Island and biked to the race site, our raging adrenaline and nerves set in stark contrast against the first rays of sunrise over quiet, sleepy suburbia.

Luckily for us, we arrived early and got to pick out choice spots for transition. We leisurely chatted with other triathletes, visited a virgin porta-potty (if in your lifetime you are presented with such a rare opportunity, I highly recommend that you seize it, even if you don't have to go), and scoped out the swim site. Beautiful!

We got back just in time to get marked. My bib number was 300. Could it be more perfect?! I will crush this thing like a Spartan!

It was chilly, so I was more than happy when it came time to put on the wetsuit. Armed with tips gleaned from hours of surfing triathlon porn on YouTube, I came prepared, armed with plastic bags. I slipped them over my feet and slid right into the suit. I looked and felt warrior-like, except I couldn't breathe. Damn, those things are tight!

At the mandatory meeting, we were informed of some good news — the bike route was going to be paved in September! Presently though, we were going to have to deal with the potholes and try not to kill ourselves. The organizer was funny and easygoing, cheekily congratulating us on racing in the easiest triathlon on the east coast while informing us that the only thing that could get you disqualified during the swim would be climbing on the back of another swimmer.

We headed out to the swim start. I was in the third wave. Reba, Tricia (another friend and a super swimmer) and I watched the first wave go out. Some of them were doggy-paddling. Amateurs! 

My wave was up, and as I entered the frigid water, I gave thanks for every penny I spent on that wetsuit. Except for some minor seepage through the zipper, I was toasty warm!

I found a good spot toward center front and waited for the horn. Goggles and nose clip in place, all systems go. And we were off! There was a huge rush forward and I was pulled along, despite myself. I tried to calm down and focus on my stroke, when Wham! Someone's foot landed right in my face. Ok, I'll slow down and try to find an empty spot. No such luck! Again and again I felt kicks on my head, arms and thighs. I guess this is what it feels like to be in a shark tank. Before someone eats you, I mean.

Keeping my head above water to avoid getting kicked, I tried to swim, but I was losing my breath, people were passing me by and I was gulping tons of salty water. Still, this is no time to stop... I just started! Why am I doing this again? What was I thinking?! Anyone wanna buy a lightly used wetsuit? This really sucks. The large orange buoy that signaled the end of the swim was so far off!

On and on I went, my progress painfully slow. Now and then, out of the corner of my eye, I would see someone give up and get out of the water. Oooh, it was so tempting. My goggles were fogged up, I was still terrified to put my face under water, and my neck and back were beginning to hurt. The swim was endless, exhausting and terrifying. I never expected it to be this hard! It took me 19 minutes to swim the 400 yards.

Finally, I felt sand under my feet. Lightheaded and wobbly (though ecstatic), I dragged myself to T1 as I peeled off my wetsuit. Wet, muddy, and spent, I got to my spot, pulled on my shoes, helmet and glasses, grabbed my bike and ran to the bike course.

Slippery and still dizzy, I got on the bike and promptly wiped out... almost. Somehow, I regained my balance, switched to a higher gear and started to pedal. God, that felt good! I was a bit sluggish at first, but then the voice of Mike Galvan (my tri cycling coach) came into my head and I tightened my core, pulled in my elbows, relaxed my shoulders, lowered my heels and put everything I had into it. I love biking! I'm not fast yet and I still don't clip in, but just wait 'til I do! The bike part was a breeze. I can honestly say that I enjoyed it — the wind in my face, the sound of my wheels making that whooshing noise and the rush of the speed...

The twelve miles flew by before I knew it and I was back at T2. On heavy legs, I ran the bike back to my spot. The passive-aggressive primadonna next to me hung up her bike so as to take up both her spot and mine. I shoved it over, racked mine up and took off my bike stuff. A quick drink, some raw manuka honey, and I was off for the run.

When I say off for the run, I mean on wobbly, wooden, painful legs, out of breath, and completely exhausted. (Charles, how the hell do you do an Ironman?) Anyhow, I braced myself for fifteen minutes of torture — the amount of time it takes for me to regain my legs. I promised myself a 30-second walk at every water stop — there were three.

My heart rate shot up to 169 and I had to slow down. If I go above 172, I have trouble recovering and would have had to walk the rest of the race. The first 1.5 miles were hard and keeping my form was tough. My knee started to throb and I was afraid that I was reaching my limit. This was no fun at all! I think I will have to sell most of my gear, because there is no way I am doing this again. Everything hurts, I am so very tired and I can't go another step. All this training, just to fail. I can't believe I am not going to make it...

And then I saw Reba, smiling at me and shaking her head in empathy. She's a much faster runner, but I could see her for a long time after she passed me. Somehow, I regained focus, tightened my core, relaxed my shoulders, straightened my body and pulled my legs up. Ha! My heart rate dropped to 150 and I zoomed to the finish. Where did that come from?!

At the second mile mark, I saw Tricia making her way past the first mile of the loop. She started the race in the sixth wave, 15 minutes after mine. She looked like I felt at that point in the race — tired and in pain. It's hard to remember that the run gets easier after the first couple of miles.

Can I tell you how great it was to see the finish line?! With the end in sight, I felt light, strong and oddly full of energy. 100 yards from the end, I heard "Mommy!" Matt was running along with me, with a smiling Adam in his arms. My son's face was positively beaming.

And I was done. All-out effort and an amazing feeling of accomplishment.

I still can't believe I actually did it!

Swim 400 m 19:10
T1 3:00
Bike 12 mile 43:57
T2 2:05
Run 5K 30:42
1:39:53
434/574

My training plan for this week -

WEEK 10
Base building

Monday
Run - 40 minutes, zone1-2.
Strength training - chest, arms, shoulders.
push-ups 2x15, dumbbell bench press 2x15, dumbbell flys 2x15, triceps cable pushdowns 2x15, machine hammer extensions 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x250 yards, keeping within aerobic threshold, 2 minute rest, 100 yd warm-up and cool-down.
Bike -  40 min, 90+ RPM, zone1-2.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 35 minutes, cadence, zone1-2.
Swim - 4x250 yards, zone1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - imprint crunches 2x30, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 40 min, 90+ rpm, zone1-2.
Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 35 minutes, zone1-2.
Strength training - hips, inner thigh.
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.

Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling for triathletes class: 90 minutes
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core -  top to bottom woodchops 2x15, crunches 2x30, Russian twists 2x15.

What does a girl have to do to swim faster? It's all in the form, isn't it? Last week I tried moving my arms faster, but that compromised my form and ultimately slowed me down. In the end, my time suffered.

I am freaking out — I need to do two minutes per 100 yards by mid-April. Last night I ran into my swim coach, John Stewart, and he wants me to get there by the start of Level 2 class. Just for the record, my BEST time is 3:28/100yds.

For a while, I was hoping that there was some misunderstanding; after all, I was just out of my 90-minute cycling class and he had just finished coaching a swim class. Busy people get confused sometimes. These things happen, right? RIGHT?!

My training plan for this week:

WEEK 9
Base building
2
Monday
Run: 40 minutes, zone 1-2.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15,  dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - 3x1 min plank, weighted machine crunches 2x20, seated broomstick twists 2x50.
Stretch 15 min.

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, zone 1-2, 90 RPM
Core - weighted machine crunches 2x20, reverse crunches 2x15, crossover crunches 2x15 .
Stretch 15 min.

Wednesday
Run - 40 minutes, zone 1-2, cadence.
Strength training: quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core: side crunches 2x15,  side plank 2x1min, imprint crunches 2x15.
Swim - 4x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Stretch 15 min.
Thursday
day off

Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15, Russian twists  2x15.
Stretch 15 min.

Saturday
Run - 40 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, bottom to top woodchops 2x15.
Stretch 15 min.

Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down. 
Bike - winter cycling class: 90 minutes

My training plan for this week:

WEEK 8
Base building- rest week
4
Monday
day off

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 30 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
Run - 35 minutes, zone 1-2, cadence.
Strength training —chest, arms, shoulders:
shoulder press 2x15, triceps extensions 2x15, machine chest press 2x15
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20, 3x1 min plank
Stretch 15 min.

Thursday
day off

Friday
Bike - 40 min, zone 1-2, 90 RPM
Core - ball crunch 2x15,  ball jackknife 2x15, cross body mountain climber 2x15.
Stretch 15 min.

Saturday
Run - 30 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
seated machine rows 2x15, machine seated hip abductors 2x15, machine hip adductors 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, trunk extension 2x15.
Stretch 15 min.

Sunday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down. 
Bike - winter cycling class: 90 minutes

My training plan for this week:

WEEK 7
Base building
1
Monday
Run: 35 minutes, zone 1-2.
Strength training: quads, hams, glutes and calves:
lying hip extension (glutes) 2x15, dumbbell rear lunge (glutes, quads) 2x15, dumbbell straight leg deadlifts (hams) 2x15, dumbbell standing calf raise (calf) 2x15,  alternating step downs (quads).
Core: V-ups 2x15,  Russian twists  2x15.
Stretch 15 min.

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
day off

Thursday
Run - 35 minutes, zone 1-2, cadence.
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training —chest, arms, shoulders:
decline push-ups (pecs, core)  2x10, dumbbell decline flys (pecs) 2x15, dumbbell arnold press (delts) 2x15, dumbbell upright row (delts) 2x15, dumbbell front lateral raise (supraspinatus) 2x15, dumbbell rear delt row (delts) 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.

Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15.
Stretch 15 min.

Saturday
Run - 35 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
inner thigh lifts 2x15, sumo squats 2x15, side kicks 2x15,  hot potatoes 2x15,  scissors 2x15, front leg lifts 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, seated broomstick twists 2x50

Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down. 

Bike - winter cycling class: 90 minutes

My training plan for this week -

WEEK 6
Base building

Monday
Run - 40 minutes, zone1-2.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x250 yards, keeping within aerobic threshold, 2 minute rest, 100 yd warm-up and cool-down.
Bike -  40 min, 90+ RPM, zone1-2.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 35 minutes, cadence, zone1-2.
Swim - 4x250 yards, zone1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, dumbbell bench press 2x15, dumbbell flys 2x15, triceps cable pushdowns 2x15, machine hammer extensions 2x15.
Core - imprint crunches 2x30, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 40 min, 90+ rpm, zone1-2.
Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 35 minutes, zone1-2.
Strength training - hips, inner thigh.
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.

Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling for triathletes class: 90 minutes
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core -  top to bottom woodchops 2x15, crunches 2x30, Russian twists 2x15.

The pool was cold this morning, which made me go so much faster. I started doing 250-yard sprints today. Well, they're not really sprints because I'm supposed to stay within my aerobic threshold, also known as the fat-burning threshold, or zones 1-2. You know that I'm working on building my base, right? Well, more on that later, but basically I am supposed to be working at no more than 60-80% of my maximum heart rate. If I go over, I have to slow down.

I woke up at 5:15 to Matt's alarm, which, though blaring, is still better than the one in my phone, which seems to set itself to endless snooze reminders and will just not shut up. Because cold, pitch-dark New York winter mornings are so conducive to procrastination, I did not get to the bike until 6:30, which made me way late for the pool. The swim, when I started, went, um, swimmingly! Nice smooth strokes, steady breathing and great posture. I love gliding through the water like that—relaxed and zoned out, with nothing to do but think and count strokes. It's like a mini-vacation in my happy place.

Ahhhh. Six hundred yards and I felt great. I was taking my two-minute rest, which I happily did not seem to need at all. Everything was peaceful in the deep side of the pool—it's always quiet that early in the morning; just a few serious swimmers and a lifeguard.

I like resting my arms on the cool tiles of the wall, just over the water's edge, so I sprawled out and closed my eyes. The light tickling sensation I felt on my hands soon after was a little strange at first. It was almost as if one of my kids was gently touching my fingers. Lazily, I turned my head to see who it was. He was looking right at me, only it wasn't one of my little guys; it was a huge black waterbug.

I went under. Just sank. My heart pounding and jumping out of my chest, I gulped water in silent, slow-motion terror. When I came back up, I was screaming—loud, hysterical, horror movie-caliber screaming. Have you ever been to an indoor pool? The acoustics are wonderful. The half-asleep lifeguard fell out of his chair, jumped up and fell into the pool. The other swimmers jerked their heads up, like bird dogs looking for prey—surprised and alert.

I pulled up and was out of the pool in an instant. Secretly, I've been practicing this move for some time. It is no easy trick to pull up and climb out in one smooth motion and look good doing it. Until today, it hadn't been going well, as I am not exactly agile to begin with. But luckily, no one is ever there to watch—just the lonely guy, the lifeguard and a couple of elderly Chinese ladies. This time, however, it was different. I flew. Not exactly like a fish, and not like a bird either. A rocket, maybe. Anyway, you get the picture—I was magnificent! Sadly, I now have two water-related phobias—dead bodies and waterbugs.

My training plan for this week -


WEEK 5
Base building


Monday
Run—35 minutes, zone 1-2.
Strength training—quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Tuesday
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Bike - 35 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
Run - 35 minutes, zone 1-2, cadence.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15,  dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.

Thursday
day off

Friday
Bike - 35 min, zone 1-2, rolling hills
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Core - 2x60 side crunches , 3x1 min plank
Stretch 15 min.

Saturday
Run - 30 minutes, accels
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - 45 degree leg raises/leg lifts 2x20, seated broomstick twists 2x50

Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Bike - 35 min, zone 1-2, 90 RPM, intervals

My training plan for this week -

WEEK4
Base building

Monday
Run - 30 minutes.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike -  30 min, 90+ RPM.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 30 minutes, cadence.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, chest presses 2x15, incline lateral raiserear delt pull 2x15, lying lateral raise 2x15, one-armed cable row 2x15.
Core -  2x20, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 30 min, 90+ rpm.
Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 30 minutes.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - back, leg (outer, inner, glutes).
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.

Sunday
Bike - 30 min, 90+ rpm.
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core -  top to bottom woodchopss 2x15, crunches 2x30, Russian twists 2x15.

Breakfast is a chaotic affair in my home. The five-year-old complains that all I ever serve is yucky oatmeal while the seven-year-old is gleefully telling me how much he loves it. Matt is intent on making the perfect cup of coffee while I am frantically trying not to miss my 30-minute post-workout window.

By now, I am sure you are aware of the sacred one-hour post-workout period, with the first 30 minutes being the crucial sweet spot. This is when your system becomes a nutrient sponge, soaking up every bit of goodness from the food you put into it. All of us are racing the clock, trying to rehydrate, give our muscles the protein needed for repair and further building, and replenish lost glycogen stores. Lately, I've been trying to become more efficient in my race to this golden finish line.

I, because of my background, know how relevant quality food is to my training and performance. You can't reach your best on french fries and coffee, no matter how hard you train. And although some instant meals may be a good quick grab and go, they can never replace real food. Likewise, jelly sandwiches and bagels, as still recommended by some well-meaning triathlon coaches, may get you to diabetes faster than your intended goal...

Here's what I'm thinking. Usually, I am at the gym by five in the morning, so a quick, light bite is all I can deal with before I go. I've told you about my granola bars before (recipe at Greenmarket Diva); that's what I have. I also load my water bottle with some chia seeds (I keep them soaking overnight), ionized minerals, sublingual B vitamins and a teaspoon of raw honey.

When I come home, I usually have eggs, greens, and a sweet potato or some squash or slow-cooked oatmeal loaded with butter and cream (okay, yes, I have coffee, too). As the seasons change, the food will change, but the idea will remain the same — light, easy to digest and bursting with replenishing nutrients.