I am glad you all survived Thanksgiving! Now it is time to start our building blocks of the off season. The Following three weeks it will be bike focus; therefore, if your goals is to build your bike strength. Don’t miss your bike workouts!
Enclosed you will find the schedule for this week:
Keep up the good work and I’ll see you in the morning at 5:30 am!
What an amazing weekend! I am so proud of the entire team!
Post Race Fueling
As we are aware leading into our races, we are burning a ton of calories and crushing our workouts. We fuel our bodies for our performances; however, when our race is over… many of you stop training completely… it is important to recover at the same time we need to remain active and fuel for recovery. Allow yourself a cheat meal the day after the race and please fuel for proper healing. If poor choices are made, you will have unnecessary weight gain and you will lose fitness. If you need guidance, please do not hesitate to contact me.
Holiday Party – December 18
Show off your cooking skills and bring a dish. Best dish will win a prize! Join us on December 18 at Risa and Rob’s Home for our Annual Holiday Party! In addition, we will be doing a white elephant exchange; therefore, please bring a gift no more than 25 dollars.
Expect the unexpected, so when the unexpected happens, you know exactly what you need to do. As we get closer to our races, it is very important to plan ahead and lay everything out the night prior.
How many Bottles can my bike carry? The amount of bottles will dictate the amount of hours you will be out there. If I have two bottles of hydration and one with water, I should have completed all three bottles by the second hour and will need to replenish.
How much sodium should I take? On cooler morning, you won’t need as much sodium. Take a minimum of 600-1,000 mg of sodium per hour if you’re female and 800-1200 mg of sodium per hour if you’re male. Aim for the high end of these ranges for longer events
How much nutrition should I consume? How long is your event? That will dictate what you should eat? Which energy system are you going to be using primarily? Talk to your coach, in which is the best approach for our next race. You have my number… text me and we can talk?
Enclosed you will find an example of what I put in my Transition Bags for an Ironman Race.
Enclosed you will find the upcoming events that we have for 2023! Click below for more information.
I hope you are all doing well and enjoying your time at home. I am glad you are all safe and ready to get back at it. Enclosed you will find the schedule for this weekend. FYI, there is no GATE at Lake Louisa! I called and told me that their gate is down and we can go early. Therefore, we are starting early!
Arrival Time: 6:30 am (Bring Lights)
Start Time: 7 am
Location: Lake Louisa State Park
4 hours – California / Cozumel – 4 mile run
3 hours – 70.3 Cartagena / North Carolina – 3 mile run
2:30 hours – Augusta Racers – Ride – 2 mile run (EASY)
14 – 15 mile run – Ironman Cali / COZUMEL / FL
8 – 10 mile run – 70.3 Cartagena / North Carolina
80 min run (EASY) – Augusta Racers
Post Augusta / Hurricane IAN Celebration
I am inviting you to my home to celebrate the accomplishments of our athletes who raced this past weekend and surfing Hurricane IAN.
This Sunday at 5 pm. It is a POT Luck Celebration – Theme: International Dishes. Make your favorite international dish and bring it over. Bring your beverage to share. We will arrive at 5 pm and start eating at 5:30 pm. Please let me know if you will attend via text.