Mantra

Swimming is confidence. Biking is strength. Running is guts.

words of wisdom from my neighbor

Fueling Our Cells

Wow! It's here. Here's some advice I received about fueling our cells.

begin the hydration process a couple of days before then regular fluid intake the day of the event.

carb loading 3-5 gram per lb of body weight or calornie needs X 60%
i.e. 100 lb person = 300-500 grams of carbs / 15(grams per serving)= 25 servings
don't forget fruit is a carb! I am also eating protein at every meal.

After the event: eat a carbo solution or fruit within the 1st 1/2 hr after tri completion and a sandwich within 1 hr. This can reduce recovery time by 36 hours.

In your spare time, two great authors about sports nutrition Nancy Clark & Ellen Coleman

Tomorrow

Hi friends --
I'm thinking of a biking and running the course in the morning. Any takers?
--Erika R.

Sat am swim and....

Hi friends --
I've spoken to a couple of you and it sounds like several people are available and interested in doing something Saturday morning, 8 am, Nokomis, that starts with a swim and then.... a bike? a run? a bike and a run? Shall we meet in at the beach and just see how the day goes?

AND -- the shirts are here!! I picked up the tanks (dri fit -- gotta love Nike) today. They look good! Go Team Mike!!! We rock, just in case you forgot. ;)

--E

weekend outlook

I was thinking about trying a swim / run brick this weekend. Anyone interested in meeting Saturday morning? Or, alternately, a nice long bike ride?

water temps

Hi,

It looks like this web page will give us current water temps once the beaches open. It is interesting to see the temps from last year.
http://www.minneapolisparks.org/default.asp?PageID=65&termSearchVal=Beach_Status

Catherine

Saturday Morning (6/9) Swim/Bike WorkOut

Lets give it a whirl on Saturday morning. Meet in our normal Nokomis parking lot at 8:30 and go for a swim followed by some type of bike ride. Let me know if you're in.