The Coffee Nap. This paradoxical beauty combines two of my favorite things: Coffee and taking naps 🙂 not that I often get to do the latter succcefully…until now.
I had read an article recently regarding brain chemistry during sleep and how caffeine can impact brain receptors during this time. Intrigued I have trialled the theory a few times since with great success I am pleased to report!
So what is the ‘caffeine nap’ or ‘Coffee nap’? Well, it does in fact have everything to do with chemistry, brain chemistry to more specific. Throughout the day a chemical in called adenosine accumulates in your brain blocking receptors, causing you to feel drowsy. When you sleep your body is able to reduce the adenosine molecules, so that when you wake you feel refreshed and you start over. Caffeine has been shown to interact with these same receptors blocking the interaction of Adenosine and therefore allowing the stimulating effect of Caffeine to work without having to fight against the adenosine.
So how do you take a coffee/caffeine nap?? Well here you go:
- Enjoy a cup of delicious caffeinated goodness (I recommend Adventure Roast from Grimpeur Bros. or if you’re in Las Vegas stop by Grouchy Johns’ Coffee Shop – they have awesome coffee combinations and super comfy nap-worthy chairs!)
- Set your alarm for 20mins
- Close your eyes, relax and NAP
- Wake up to your alarm feeling awesome!
- Charge forward with your day with renewed vigor and energy 😀
Now, I will say that although this is definitely an awesome solution, avoid indulging too frequently as this can have a negative impact on longer sleep periods. In addition to that, if you have any medical condition that could be negatively impacted by caffeine (heart condition or blood pressure issues) this won’t magically change that… so be smart people.
Good luck with you coffee naps and be productive, positive and happy 🙂
Since I was a teenager, a very independent teenager, I’ve always tried to plan ahead, make smart decisions and learn from mistakes. And I can admit I have made mistakes, haven’t we all! So when I decided to make the jump to work part time in September and train full time, my first plan was to work in MVPT, a cash only sports outpatient clinic. I knew the hours would be tough to make up so I also applied for a position in Home Health Pediatrics which I had a taste of in Scotland and loved! For those of you who don’t know, this is physical therapy with children primarily aged 0-3 years who have developmental delay or disability. I work closely with the parents/guardians to educate and teach them how to help their child, as well as working hands on with the children to help reach significant milestones like rolling, sitting, standing and walking. I began working in the outpatient position but due to scheduling, the unique cash only clinic model and a unique perspective on outpatient approach it was difficult to create a patient caseload and sustainability. In addition to this the first couple of months with the home health agency were very slow due to paperwork and clerical obligations. However, in December I suddenly was able to begin building a much bigger pediatric caseload up in North Las Vegas where although the driving is farther, the flexibility and dependability was more reliable to the point that i could easily fill 2-3 days. All of a sudden I found I was back to an almost full time schedule between two jobs but with much lower financial stability than when I did work full time. This really didn’t make sense.
Time for Plan B. I received my Elite off-road triathlon license in the post as I returned from Scotland, which was a great reminder of what my current path and goals were/are. I am trying to work part time and train full time, but I’d ended up backwards in a very short space of time, blowing through my savings just to pay bills and living expenses. With the flexibility and stability of the home health position it was a clear choice to make. My decision to move away from MVPT was a tough but necessary step. I can continue with Pediatric home health part time with a flexible schedule and actually train full time. I am grateful to Ron Gallagher for allowing me to try Plan A and his understanding in my moving on to Plan B.
So what do I mean by training full time? Well, for one I won’t be training 40 hours per week, but the beauty of training full time, is the flexibility and time to RECOVER! With often 2-a-day workouts, recovery is a huge part of an elite schedule. Every session counts. Eating counts. Resting counts. The physical and mental stress of working needs to be carefully managed to ensure the athlete can continue to improve and progress with a much lower risk of illness and/or injury.
The second part of Plan B, having extra time, will allow me to pursue more community projects, including some coaching, organizing training rides/runs/groups, and deliver small workshops and clinics in the Las Vegas/Henderson area.
I ask myself why I do what I do quite frequently. One answer is that I want to push myself to be the best I can be, challenge myself to do what I initially think I cannot do, and prove that we are capable of much more than we think. Another answer is my love of empowering, educating and encouraging others to take control and responsibility for their physical and mental health and well being. I believe that my position can be a great platform to deliver that message and encourage others to push themselves and the best version of themselves, promoting healthy living and happiness.
So there you have it. I’m not giving up on my dream because of a bump in the road. There will be MANY bumps in the road. I have only just begun to travel down this road and I’m not prepared to turn around.
“The Bamboo that bends, is stronger than the oak that resists”
Embrace change and allow yourself to adapt as your path unfolds.
Thanks for following and believing 🙂
Even though I thought this would be one of the toughest posts it’s actually one of the easiest to write. There are always lessons to be learned and understanding why we make the decisions we do is never clear but the consequences of those actions can speak volumes.
I signed up for IMAZ with Smile Train after competing my first full ironman in Canada. There were charity spots open and I felt this was a good way to get a redemption race AND do a great thing through the sport I love. I set about fundraising and put on various events: Bikini Car Wash, Live acoustic music set at Grouchy Johns, Silent auction for donated prints, post event massage at a MTB event, a team cyclocross event and a cake shop partnership. People also selflessly donated through the website and to me and we raised over $6250 for Smile Train. It costs around $250 per cleft lip repair so this money has gone to change the lives of children all over the world, and WE helped at least 25! Honestly, the support and love I received throughout this fundraising effort blew me away, and the victory was already achieved before I even toe’d the line. Which brings me to the race itself…
2 weeks before IMAZ I raced in Maui at the XTERRA World Championship, which was one of the best experiences of my entire triathlon career! I travelled home from Maui after an overnight layover in Oahu where I slept on the floor outside the airport because the check in desk was closed by the time I got there, so when I arrived to Vegas I was exhausted. I was back to work Thursday and Friday but struggled to train due to fatigue and migraine. Saturday I felt good! Didn’t want to get too excited so had a 2 hour bike trainer session with some 5 minute efforts and felt pretty solid. However on Sunday I woke up with swollen glands and a sore throat. The fatigue I’d felt all week was still there but the glands were new. Monday came and I wasn’t fit for anything; laid on the sofa all day and ate chicken soup and hot drinks. The rest of the week was similar. I tried hard to rest and be a good patient and I really felt that I did a lot, including drinking boiled Ginger root with turmeric and lemon, suggested by our friends Dax and Gee – it did help but just that night. By this point I had developed a chesty cough which would wake me through the night and rear its ugly head through the day. I traveled down to Tempe on Friday to packet pick up, unsure of how things would go but after all the fundraising and support I just couldn’t quit yet. I went about everything exactly the same as if I were well. The night before the race I was kept up coughing again. I had promised my Mum and boyfriend that I would stop if it became a bigger health risk. I promised myself I would start and go until there was no doubt that I could go no further.
IMAZ began with a rolling start where we funneled through a gate and dove into the water of Tempe Town Lake. This was the first year they had tried it, personally I liked it! 2.4miles is the distance of the swim and IMAZ course is a long rectangle through the lake. I started swimming and kept my calm. This was the first had swam since Maui! The water was cold but I was grateful this time of having a wetsuit. I swam reasonably strong but made sure not to push too hard at this early stage. I swam up to the half way without issue made the turns and started heading back. This got ugly. I had been able to cough and swim up until this point but it was getting harder and harder to get a breath in, I swam over to a kayak and held on to stop and catch my breath. The kayaker was awesome! So encouraging but told me to take my time. He was trying to keep people from swimming off course and the verbal abuse he received from a couple swimmers was embarrassing! Some guy called him an asshole! This kid was volunteering and only helping the athletes. I gave him my ‘volunteer’ band which IM gave us to hand to a volunteer on the course to show our appreciation. Didn’t seem enough, but wanted him to know that we the athletes are grateful to have volunteers in the water. I set off again but soon the breathing tightened up. Ok, new plan, swim to every 4th kayak then stop and catch breath. Luckily there were so many kayakers one was never too far away and I just would swim and then swim to a kayak, breathe, then keep swimming. I reached the end of the swim exhausted. I walked to my transition bag, feeling a fraud amongst al the stellar athletes being cheered on my the crowds. I wanted to stop, but nothing in my body was done so I kept going.
I headed out onto the bike course – my happy place, and quickly settled into a nice rhythm, again taking care not to push hard, just keep steady. There was a slight headwind on the way out to the turnaround with a very small uphill, nevertheless, again my breathing was getting the better of me. My muscles ached and my ribs would spasm if i breathed hard. But I made it to the top. Saw Heather Jackson and Wattie near the turnaround course cheering the athletes which gave me a boost. I turned and came flying down the hill and was able to recover my breathing. The coughing was still there, and by this point immediately followed any time i took on nutrition or water causing me to bring nutrition back up, but I was sure I was getting enough in. Lap one and I’m not terrible but not great, which meant another lap. I wanted to hit the top again and get back down the ‘hill’. This time however, like in the swim, the available space in my lungs seemed to be disappearing, it became harder and harder to breathe. My legs had felt great! I knew my body was strong enough to get me through the race, but I promised myself when something gave up I had to stop. This was it, I was hyperventilating and wheezing trying to catch my breath. At mile 60 I pulled to the side near an aid station and still clipped in hung over my bike trying to breathe. An ambulance pulled up and whisked me into the back where they took my vitals and started me on an albuterol breathing treatment to help open my airways. I couldn’t feel my fingers and when I did they just tingled. The breathing treatment helped but between extreme coughing fits I just struggled to get my breathing rate and heart rate down. An official asked if I would continue and I asked for more time before making a decision but ultimately I knew it was over. As tears rolled down my face I handed my chip to the paramedic. I was devastated.
They transferred me to the medical tent at the Ironman Park and with my breathing rate still high I received another breathing treatment. Volunteers would come and sit by me and tell me how great I had done, but I just felt sad. I had DNF’d. After an hour my breathing rate was down and coughing bouts were back to pre race level. My abs hurt and my body ached but I was well enough to leave and recover my stuff. I headed over to the Smile Train tent where my phone was. I called Ben and sobbed as I told him the race outcome. He reminded me that the victory had been made before the race began and of how many children we had helped through our actions. Perspective.
Honestly, although I was sad, I can wholeheartedly say that I gave it all I could. I started and went until my body couldn’t go anymore. AND we did a great thing in fundraising for a great cause. I can’t be mad about that.
I went back to my Cousin’s house where I was staying in Tempe, and had the most glorious hot shower of my life, ate some leftover pizza and had a cold beer. I was grateful and thankful for every ounce of that, for everything. I am grateful to be able to start an event like an Ironman, to wake up every day and have the opportunity to do great things, spread happiness and love and SMILE.
It was not my day but it was for so many other athletes and they needed the support. I got dressed in about seven layers, headed down to the course armed with red bull and a cowbell and joined the Smile Train team on course to cheer and support the athletes until 9:30pm when we moved over to the finishing line to cheer the athletes into the finishing line right through till the midnight hour! It was humbling to watch these rockstars as they’ve been out on course for almost 17hours through torrential rain, and darkness, to see their joy and relief as they come down the finishing chute to hear those words: “YOU ARE AN IRONMAN!”. How the crowd gets louder and louder as we inch closer to that deadline, or when an athlete is clearly struggling just to make it, the noise and support are incredible, carrying them through the finish line.
There will always be doubts in your mind and I am the first person to say that you are stronger than any of those doubts even if you don’t know it yet. But there will also be days where unavoidable obstacles will force you to stop. When your health is in danger, this is a good time to stop. You are more than one race and one result does not define you. These are hard words to swallow but I wake up today, grateful to be alive, satisfied that I turned my bad day into a day of support for so many others, and happy to be involved in this wonderful sport, through the highs and the lows. I’m still sick but I have time now to fully rest and recover.
I want to thank everyone who helped in our fundraising efforts, including John Wylie of Grouchy Johns, Jori from Nothing Bundt Cakes, Steve Morgan, Brian Larson, Steve Clausse, The carwash girls: Melanie, Ashley, Katie, Michelle, Colleen, Tonya, Shaina and Mallory!, Chenin Orthodontics, Dr Yu of TSMO, Ron Gallagher of Maximum Velocity, Ben Ward (boyfriend, guitarist, supporter) and so many more, without any of you I wouldn’t have been able to do any of this, so thank you for your selfless support and love, you guys did a great thing.
The world is full of good people, show them off and tell them you appreciate them.
Thank you from the bottom of my heart
This race has been my main focus for the last 6 months at least and so I was excited for race day but also keen to enjoy it for every single mile despite how difficult I knew it would get. I travelled up with Leta Rose on the Thursday who was the perfect travel and race partner for this trip – we both had business to take care of! Unfortunately my order of LG gels had not arrived in time and my plan B for nutrition, in hindsight, sucked. Nevertheless I went into the race knowing that training wise I’d done all I could.
The swim was not nearly as cold as I thought it would be and with a calm deep water start we got underway. I couldnt find someone to draft from but was aware of someone drafting my feet almost the entire swim. On the second turn where we head back to the shore I was feeling very dizzy and almost seasick – Im still not sure why. With a couple hundred metres to go this girl who had been drafting swam on my hip, we then get out at the same time where she thanked me for the pull….
On to the bike I felt good, nice and strong. There are many long climbs on this course but plenty room to settle into a rhythm and really work. I felt really good and continued to power through until my energy started fading around mile 30. I had a couple GU gels on the bike and water but my tank was getting low. Snow canyon although beautiful…was brutal! The most inspiring thing however are the signs that the locals of st george put up through snow canyon to motivate you…”Remember that guy that gave up? Yeah nobody else does either”.
I completed the bike and headed out on the run feeling strong tapping into new muscles and into a groove. I stayed pretty strong up the initial ascents and through mile 4, after this it started to go downhill, and not in a good way. My tank was cursing at me by this point, I was starting to get a stitch, my legs were heavy and I pee’d my pants…whilst running..although somewhat intentional…yeah I never said Triathlon was glamourous…
I had maybe thought I was leading my age group until this point but at that moment a girl passed me on her way back, one mile ahead of me and in my age group. I think mentally I started to doubt myself; everything was getting so difficult. Shortly after the turnaround this gazelle-like avatar girl from my age group ran past me…why arent my legs a little longer. I got to about mile 9 and consumed my last gel with a splash of cola and water. At this moment the girl who beat me to second by less than one minute last year, overtook me. I couldnt let this happen again! I stayed tucked in behind her and just built up all my mental motivation – “there are only 4 miles left then it will be over…suck it up princess”. I gradually let mind take over and we both picked up the pace. We passed the gazelle who looked like she was hurting and continued downhill, I slowly overtook her but maintained the downhill pace. I kept running and although I could no longer hear her footsteps I didn’t dare turn around until I had one mile left. I could see her but as long as I kept that pace I was good – but the pace was HARD! I gave it my all and it paid off. I maintained 2nd place in my age group, 8th amateur female overall and qualified for the World Championships for Ironman 70.3 in Canada! Despite a nutrition disaster I PR’d by 5minutes on last years time so I’ll take that.
Time to eat, relax and do a few bike races before settling back in to 70.3 training.
Nutrition 5xGU gels, 2xLG gels, water, cola
Have been off the radar a little from everyone, everywhere and everything so apologies for that but I have had some time to recoup, regroup and regenerate… all positive steps!
On September 9th 2012, I competed at the 70.3 Ironman World Championships in Las Vegas, my (now) home turf. A new distance to me this year and one I only started training for in May, when I moved to Las Vegas and signed up for the 70.3 Wisconsin.
Rewind back one year…. I was sitting with my coach, Ken Bryson, discussing goals for 2012. I believe my goals were:
- Sub 40min 10k – did this in March…twice
- Qualify for World Championships
- Top ten finish at Worlds
Now I did qualify for the World Duathlon Championships in Nice, back in March but Triathlon was still my focus and qualifying for World Triathlon Championships. Albeit I was still at this point thinking of the Age Group Olympic distance – 1500m Swim/42km Bike/ 10km Run – but with the move to the USA I was unable to race at any qualifying events. So, after moving here I signed up for half ironman to see if i could somehow qualify for Worlds, knowing the half ironman championships were in Vegas. With a great swim and bike leg, and half decent run considering I heat stroke, I managed to qualify for the World Championships- GOAL ATTAINED.
Now fast forward back to the 9th September….
The day was hot by the time the sun was rising and I was wave number 15 starting at 7:50am. The weather forecast had said it would be cloudy and a cool 80-ish degrees Fahrenheit. Of course this was too good to be true…there was not a cloud in the sky and the temp was closer to 100degrees if not higher at times. The race began as a deep water start with over 100 of us treading water over the starting line.
And we’re off! At least 5 hits to the face, a couple kicks and a few gulps of severely questionable water and I completed the 1900m swim through Lake Las Vegas. The swim for me is my weakest aspect of the Triathlon and I just focus on getting through it so I can really begin my race! True to form I came out of the swim quite far down the field but exited the water to transition and had a reasonably slick transition. I headed out onto the bike to grind through the 56miles of desert in the scorching heat. My nutrition here was almost spot on; I alternated with one bottle of electrolytes then one bottle of water, consuming approximately 5-6 bottles throughout the bike course. I had my EFS gel bottle which I consumed throughout the bike also – this was a brilliant find brought to me by Lelani at Pro Cyclery. Unfortunately I had a couple hiccups on the bike…. I vomited a couple times (probably the questionable water) and also received a yellow card, I presume for drafting. This is something I don’t agree with as I was overtaking up a hill at the time but you can’t argue with the ref and you’re just as well taking the hit and getting on with the race and just hope that the people that really ARE drafting also get penalised! And breathe… Anyway, I reached T2 and passed my bike to one of the volunteers before running through to pick up my run kit – the organisation at this event was truly amazing, and even more amazing were the hundreds of volunteers who were out supporting us throughout the day! I spent a couple minutes in the transition tent putting on my shoes, getting lathered in sunscreen and drinking an ice cold water before heading out into the unforgiving heat. The run course was a gruelling 3 lap course consisting basically of 2 and a bit miles uphill and 2 and a bit miles downhill… in the unrelenting heat… By this point I was feeling the exhaustion of the heat starting to take over. This is a strange feeling because my legs felt ok but my body was suffering. The race became a case of getting from one aid station to the next. The focus was simply to finish. Sometimes you have days when you know you’re on for a PB/PR but that day it was simply about crossing that line. Something that was really special for me was having so much personal support on the race course. My running team mates from Ninja Endurance Racing, my Sponsors from Pro Cyclery and my friends from Work at Healthsouth plus other friends that I have met through cycling, running etc since I have moved here. On reflection this really was all I needed. I had achieved my goal of qualifying but more than that I had successfully started a new life in a foreign country, a move that was scary and full of unknowns but I really feel lucky to have met and become friends with all these people. These people cheered me on through the 13.1 mile run and handed me the Scottish flag so I could fly it home over the finishing line. Running down towards the finishing line, I sported the biggest smile because I knew how much I had achieved, how far I had gone, just to cross that line. Not just on the 9th September but over the past few months. This was a mental and physical battle of will, heart and determination. And I did it. So this is a thank you to everyone who helped me to cross that line.
Post race I had a bit of post race/post season blues. I didn’t want to talk to anyone about the race or think about running or cycling or swimming or training of any kind. I had alot of personal and emotional issues built up from the preceding months and the stress of moving, starting a new job, training for such a big event hit me hard. I escaped with a couple friends away to the beach and it was just the therapy and getaway I needed. Floating effortlessly in the Pacific ocean with the water covering your ears so you can’t hear a thing, feeling the water just soothe your troubles away is something that everyone should experience just once. I took another week after that to chill out with little to no training involved at all. Trying to figure out what and where I wanted to go from there. And now, this week (now Tuesday) I feel I am on my way towards new goals, a new season (after a productive and smart off season of course) and hopefully some better times ahead.
So, Im back to training, yoga and eating healthily/sensibly and trying to sleep more – still working on this!!! But the long term goals are still there – Professional Triathlete, and World Champion. Might not be this year or next year but one year I will be 🙂 so watch this space…
As I have been out the loop please feel free to leave comments and tell me what inspires YOU, what YOUR long term goals and dreams may be?
For now, Goodnight
Apologies for delay in getting this out but I am still recovering – although almost there – from heat stroke during Sunday’s race. This is a copy of the race report I sent to my coach Ken Bryson, to whom I am grateful for his coaching, advice, experience and knowledge. I will update with a more ‘newsy’ post once I feel 100%. Thank you to everyone who supported me through Sunday’s race.
70.3 Ironman, Racine, WI, USA, 15th July 2012
As my first event at half ironman distance I had a lot of apprehension leading up to the race, however on race morning I was pretty calm. My bike was racked from night before so I set out my transition area, with a couple of new additions for me – a gallon bottle of water and a large bottle of gatorade. I attached 3 gels to my bike, opened an energy bar and placed it in my shoe ready to pull out and put in back pocket for the bike, and left a banana there too.
It was a mile walk to the swim start so after vacating transition by 6.45am, I took my time and then walked to the start in a pair of socks that I could just ditch when I got there. Wetsuit on, I was wave number 15 so I got into the water beside the start and got used to the water temp – it was perfect! Once into the corral ready to go I still was quite calm – almost too calm I thought – but nevertheless as the gun went off we ran down into the water to begin the 1.2mile swim. Usually this is the part I fail at miserably but I really enjoyed the swim here – the buoys were easy to follow, the water was calm and I was always with people, able to draft or pass as necessary. In 31:50 I had completed the swim and was running up the beach towards transition. In transition I was fast, methodical and calm. I took time to make sure I picked up the bar and had a quick drink of the gatorade.
Onto the bike course I was able to advance through the other athletes comfortably. The course itself was relatively flat with some ‘rolling’ hills, however the road surface was less welcoming. I don’t know why the roads are like this here but especially in residential areas there is often a break in the tarmac around every 5-10metres – and some bigger than others. As I had cycled 6miles of the course the day before I knew what to expect and had ensured all bolts/screws on bike were tightened! However, the straw in my aero bottle would inch up every ‘dunt’ I cycled over.
About 5miles in I caught up to and passed a girl in a purple top. She then passed me a mile ahead and I passed her again. This ‘yo-yo-ing’ continued for a good 10miles but after cycling so close together I accepted that we were about the same speed and not wanting to get accused of drafting I sat back and kept her in my sights. This worked initially but then as we were overtaking people I lost her up ahead and with that my concentration went. For about 5-10miles I peddled comfortably, until I realised what I was doing and reminded myself that I was in a RACE!!! With the foot back on the gas I began to overtake again but this time with more drive and determination. I think I must have taken on at least 3litres of water on the bike course overall. 750ml of that was mixed with electrolyte tab but I was soon to find out that that was not enough. After shaking off a couple drafters, I passed the 50mile marker feeling strong! With 0.5miles to go, I undid my bike shoes, placed my feet on top of the shoes and got ready for T2.
In T2 I poured some of that water over my head and took a second to wipe the sweat off my face. Unfortunately I was later to find out that that also wiped off whatever sunscreen I had left on my face! I took a bite of the banana and another sip of gatorade and headed out with gel bottle in hand. On exiting transition a volunteer slapped some sunscreen on my shoulders – a little too late I feared but no harm! My legs were jelly but I soon got into a steady rhythm. However it was HOT! I was starting to feel the effects of the heat and so made sure to take on water, cola, ice chips and an orange quarter at each water station. The people of Racine were out in their gardens, and most of them with hoses, hosing people down as they passed! Amazing support on the run course!! Unfortunately though, I was starting to develop heat stroke. I tried to cool myself down at each station, but was burning inside. Then I got the shivers and goosebumps. Getting the chills when you are super hot is not a good sign. I was also starting to become disoriented and struggling to keep any sort of focus. By this point, all I wanted to do was finish. When I turned at the half way point I knew I wasn’t going to be anywhere close to my goal run time of 1:30 but I really was getting into a desperate sort of shape. Trying to focus the race just become a ‘one foot in front of the other’ affair. The second lap seemed a lot longer than the first but eventually I came closer to the finish. Hearing the commentator and then finally seeing that finish line. I was able to pick up the pace for the last 200m- I always wonder where that final burst comes from – and crossed the finish line in 5:01:50. After I crossed the line I could no longer hold myself up. I felt like I had a ton of weight on my chest and couldn’t feel my hands or feet. I was taken to the medical tent where they worked to cool me down and fed me gatorade and cola. Luckily I didn’t have to be put on an IV although I think that might have been a quicker way to hydrate! After 45mins of lying covered in Ice and being sprayed down I was starting to feel a little better. After a stint of sitting up and losing circulation to my hands and feet again, I lay for another 15mins or so, and then exited the tent after thanking the nursing/medical staff.
I placed 3rd in my age category, 16th Female overall (including the Pro’s) and 144 Overall. As it turns out, that girl in the purple top placed 1st in my age category. Valuable lesson learnt with regards to keeping focus and having the confidence to ride at a stronger pace if you feel you can! For my first 70.3 IM I am happy with this result as I really learned a lot and gained valuable experience which will help me in my next event. Subsequently, after waiting all day, I managed to gain a roll-down slot for the 70.3 IM World Champs, in Las Vegas 9th September 2012….so one week to recover then I can start preparing for that. I really could not have achieved this result or felt so calm and prepared without Coach Ken Bryson’s training plan, coaching, advice and support.
Pre-race: Bowl of cereal with skimmed milk 3hours before race
Gatorade x 100ml before race start
Bike: Powerbar energy bar (threw up most of it almost immediately)
4 x high5 energy gel
1 x 750ml Water plus electrolyte
2 x 750ml Water only
1 x 500ml Water/Gatorade
Run: 3 x energy gel into gel bottle (big mistake as it didnt close right and I lost alot of the gel so probably only had one gel!)
Aid Stations: Cola, water, ice, Orange segments
Post race: Cola, Trumoo lowfat chocolate milk, orange, carrots, water
Post race meal: Grilled Walleye with vegetables and Sand dollars, and a Reece’s peanut butter McFlurry to finish 😉