Let today be the day.  Not tomorrow, today!  It might take some extra work and be a challenge to start, but there is no better day than today to start training/eating better/living healthier and happier, or whatever your goal includes.  

Things to do when you're under the weather

.... nothing really.

We have all been there.  The coughing and sniffling, the achy body, and the training program sitting on your counter.  It can be hard trying to determine whether you should train or not.  I have now missed 4 days of training and I'm ready for this to be over. But when your body tells you to rest, you rest, and then get back at it when you feel better.  So for now, I'm resting.

On the plus side, I have been able to catch up on watching some videos and reading more about nutrition timing and foods to eat.  I even bought a new recipe book.  This new one is from the same people who wrote The Feed Zone, only this one is strictly for "on the go" recipes.  I'll update this blog once I have tried a few of them.

Dinner ideas - Doug Hahn, Winnipeg

Dinner can be a tricky meal to plan.  If you had enough good fuel to eat after your training, you don't really need a big dinner.  While many of us tend to have our largest meal at dinner time, this shouldn't necessarily be the case.  You need to figure out what you have done during the day, the calories and fuel needed to complete those activities, and then go through what you have eaten during the day and compare it to the calories used.  Are you over?  Under?  How about carbs/fats/proteins?  But most importantly, how hungry do you feel?  A little hunger is fine, but if you are feeling famished, you need to have a better look at what you've eaten through out the day.

That's my long way of saying that dinner should be light, but enough to satiate you.  Tonight was orzo-stuffed peppers!  Each serving/pepper is 386 calories, 18g fat, 44g carbs, and 15g protein.  They were tasty and perfect for dinner.

Nutrition tips - by Doug Hahn, Winnipeg

Pre-workout during training: How long is your session?

If you are going easy or warming up during the first hour of your training, you can afford to eat a little closer to your training.  Keep in mind however that eating 1 to 1 1/2 hours before training can lead to a really rough first hour.  Your insulin levels spike, causing a short-term dip in your blood glucose level making you feel a bit "bonky."  Try foods with a little more fat and protein prior to long workouts.

Muesli is a great morning, pre-workout meal!

Let's talk nutrition

Nutrition is a key part of training.  I recently found a book called The Feed Zone with recipes that were specifically created for long distance cyclists.  The recipes looked easy, but how things are in the book compared to what happens when I try to make them don't always match up.  This is not the case with the recipes that I have tried.  Over the next few weeks, I would like to share some recipes, my thoughts, and how they can improve my training and recovery.

The first one here is a breakfast recipes.  I didn't read it properly so ended cooking everything at once instead of stages.  Turns out that while it might not look the same, it tasted great!

Greatness!

“Be not afraid of greatness. Some are born great, some achieve greatness, and others have greatness thrust upon them.” 
― William Shakespeare, 





http://www.youtube.com/watch?feature=player_embedded&v=2JnYcuRW_qo

Polar Bear Run - Gimil, Manitoba

Last Sunday was the Annual Polar Bear Run across Lake Winnipeg.  It's usually an 18 mile run across the frozen lake.  They had to change the course this year due to weather conditions and impassible routes.  You know it's bad when even the fat tire bikes can't make it.  The course was changed to an out-and-back route from Gimil to Winnipeg Beach.  It was now a 20 mile run and the fat tire bikes could only ride for about a mile.  The snow was soft enough that you felt like you were running on mashed potatoes... not great terrain.

About 35-40 runners started out, and while the course was tough, the sun was out and it was a balmy      -10 degrees C.  It was great for the run out, but coming back, the sun disappeared and we were running into the wind.  The course got worse with all the runners churning up the snow.  As if my pace wasn't slow enough, it slowed even more.  My normal pace is usually around a 7:40 to 8 minute mile, but this course had me running a 13 minute mile.  It took everything out of my legs.  My wife was on snowmobile support and kept asking me if I wanted a ride for the last few miles.  I don't know how many times I had to tell her to go away.  What I didn't know was that almost everyone behind me had either left the course and ran up on the highway or got a ride back on a snowmobile already.  With about a mile and a half left, she finally told me that there was only one other runner behind me and that it looked like only 6 of us were going to make it in on the original course.  This was enough of a boost to get me to the finish.

Everyone needs a running partner.
Meet Roxy, my future running partner.
Roxy was rescued from the Humane Society and doesn't really have any experience running with her humans.  As soon as it gets nice enough outside (meaning when I'm training her I don't slip and break something) she going to get some miles in with me.  Of course she will have to work up to it, but given her energy level, I'm looking forward to it.

After a week of recovery, I have to say that it has been a challenge.  I'm not used to having the time off from exercise and training, and to say that it has been hard is an understatement.  Now that the week is over, I can sit and think about how this recovery week has helped me, and I found this statement that reflects what the slower pace has done for my training.  Recovery is just as important as the training, and this can be forgotten.  So now at the end of my week, I find myself relaxing and enjoying a glass of wine with my wife on her birthday.  It doesn't get more significant than that. 

If you are trying something for the first time, or even if you've been at it for a while, finding motivation to get moving and reaching your goals can be a challenge.  No matter where you are in the process, remember that there was always a beginning when things seemed almost impossible.

This week is a recovery week for me, so my training has been decreased quite a bit.  This week is mostly yoga, massage therapy, and some light swimming.  All of this is to make sure I'm ready for the Polar Bear run on Sunday.  Even though my purpose is written out in the form of a training program, it's still a great feeling to wake up and know what I need to do (make sure my kids get to school on time!).   What's your purpose?

An inspirational speech.  Be yourself and love who you are, irrespective of what others tell you.http://www.upworthy.com/oscar-winner-lupita-nyongos-speech-on-beauty-that-left-an-entire-audience-speechless?g=2

Great to see fellow triathletes doing interesting things in the community.  Great job Fern!  Soon you will be leading yoga practice for everyone!

A day off of training today.  Nothing on the schedule except a relaxing evening at hot yoga.

Another frigid cold day in Winnipeg, Manitoba.  Thank goodness for trainers and the ability to get a bike session in while indoors.  Our coach really put us through the gears today, but it will all be worth it come race season.