IronGirl Dates Announced!!

IronGirl Syracuse will be on Saturday, August 7, 2010.  The start time is bright and early at 7:00 a.m.  Registration will open December 31, and it is expected to sell out this year.

For those of you who may be cancer survivors, check out Team Courage. Aflac IronGirl honors all cancer survivors by paying their registration. 

I'm super excited about racing IronGirl again this year.  If you are a seasoned endurance athlete, or are just dipping your toes into triathlon for the first time, this is a great race, and you will not regret participating! I have some great pictures of women from the North Area YMCA finishing last year here.

I remember watching all these women of different ages and shapes, riding bikes from top of the line tri bikes to a bike with a basket on it, from moms and daughters to grandmothers, and everytime someone finished they raised their arms in victory.  It's more than just about winning, it is about the journey, and it is so worth it!

For those of you who raced in 2009, what is your favorite memory from the race?

What do you want?

We are working hard at the North Area Family YMCA in conjunction with the other branches around the area, to come up with some great training opportunities for you guys.  We know you want swimming, and you will get swimming. 

We are hoping to start the Tri Swim Clinics in January.  For those of you that are totally new to swimming, you should check out the adult swim lessons, which are free to members and run consecutively with the children's swim lessons.  The next session begins January 4, and registration is the two weeks before that.  Ask at the front desk for a registration form.  These lessons are for people who do not feel comfortable putting their face in the water, or can't do a basic freestyle stroke.

We are also going to start offering some "brick" workouts.  For those of you who don't know, a brick workout is a workout that involved two of the sports of triathlon done right in a row.  For example, a bike/run brick or a swim/bike brick.  Most of you know I teach a spin class on Monday mornings at 9:30, and, if there is enough interest, this might become a bike/run brick class.

Of course, I know that many of you work and can't make it on Monday mornings, so I need you guys to do something for me.  Please leave a comment or shoot me an email and let me know WHAT kinds of trainings you are interested in (including the ones I've mentioned today) and WHEN you would like to see them offered.  If you want a swim clinic, when would be a good time?  If you have an idea for a training or informational class, let me know!!  We are here to serve you, so take advantage of us. Really!!

Huge Sale at Syracuse Bicycle

Okay, Ladies.  If you need anything cycle or triathlon related, get yourself down to Syracuse Bicycle for their huge sale today and tomorrow.  Here is a little peek at what you might see...

It's time for the Syracuse Bicycle Annual Post Season Sale THIS Friday and Saturday, November 20th and 21st. THE ENTIRE STORE IS DISCOUNTED 10-50%!! Bikes are reduced anywhere from 10% to 25% AND literally every other item in the store is reduced by at least 20% for This FRIDAY & SATURDAY ONLY. Don't miss out - we only do this once a year...

WHAT: Syracuse Bicycle Annual Post-Season Sale!!
WHEN: This Friday and Saturday November 20th & 21st ONLY – NO EXCEPTIONS.
WHERE: Wayne & Meltzer’s Syracuse Bicycle. 2540 Erie Blvd. East Syracuse, NY
WHY: See Below.

ALL In-Stock Bicycles (Cervelo, Trek, Giant, Scott, Guru, Fisher, Look, Raleigh, Electra) Save 10% - 25%
All In-Stock Stationary Trainers (CycleOps, Kurt Kinetic, Blackburn, Kreitler) Save at least 20%
All in-Stock Tools, Parts and Accessories Save at least 20%
All In-Stock Helmets (Bell, Giro, Trek) Save at least 30%
All In-Stock Winter Clothing (Louis Garneau, Sugoi) Save at least 25%
All In-Stock Summer Cycling and Tri Tops (Garneau, Sugoi, Zoot & more…) Save at least 50%
All In-Stock Cycling and Triathlon Shorts (Garneau, Sugoi & more…) Save at least 30%
All In-Stock Cycling Shoes (Bontrager, Shimano, Garneau, Keen, Sidi, Lake) Save at least 25%
All In-Stock Wetsuits (Blue Seventy, Zoot) Save at least 30%
All In-Stock Wheelsets (Zipp, Bontrager, Mavic) Save at least 20%

NOT IN STOCK? NOT A PROBLEM!
All Special Order Bikes Save at least 10%

Happy Training!!

get REAL recipe of the week

I posted a great recipe that I have been making a lot of over at my blog, My Life as a Trimommy.  It is for Sweet Potato Casserole, and has no added sugar.  I eat it as much as I can, even for dessert!!  Zoom over and check it out.

I am also chronicling my daily eating this week on my blog.  Many of you have asked about nutrition, and sometimes it's great to see what other people are eating to get new ideas for healthy meals and snacks.

Stay tuned!  There should be more trainings and triathlon news as we get geared up for the new year.  Are you ready??

get REAL Swim Tip - Body Position

For most people new to triathlon, swimming is the most intimidating sport of the three disciplines.  We are still working at the North Area YMCA to get some swim trainings up and running for all of you who are interested.  In addition to that, though, I thought I would begin posting some swim tips that have and still are helping me to become a better swimmer.

Unlike running and cycling, which come pretty naturally to most people (and by that I mean, no one really has to teach you how to run), swimming is much more technical.  Good swimmers are not only in great shape, but they have the correct technique to make them very efficient in the water.  And in the water efficiency equals comfort and speed.

In order to practice good swim technique, it is important to know what good swim technique is.  So I'm going to be posting some videos and tips to help all of you get a good handle on what good swimming looks like and how to go about doing it.

For today, let's talk about body position.  To swim efficiently (fast), you need to glide through the water.  To do that you should always be swimming on your side.  Now, I don't mean swim side-stroke, but I mean after you put your hand in the water and pull back, you should glide on your side before you do your next stroke.  Another thing to think about is being horizontal in the water.  If you are essentially floating on top of the water, you will glide through the water much easier than if you are dragging your feet and legs below you.  This is hard to explain in words, especially for someone like me who is not a swim coach!!  But, check out the video below.  The tips are good, but even better is getting the image of what a good freestyle stroke should look like.  Watch it and watch it again.  Then the next time you get in the pool, put it into practice.

Get REAL Recipe of the Week

Baked Egg Souffle (it sounds hard, but it really isn't!)

1 big handful fresh spinach
2 eggs (or 1 egg and 2 egg whites)
couple of spoonfuls of low fat ricotta cheese

Bring a little bit of water to boil in a small sauce pan.  Throw in the spinach and cover until cooked--about 1-2 minutes.  Drain off the water.  Beat the eggs and put in a greased, oven-safe dish. ( I use a round mini-casserole dish--just big enough for one person.) Stir in the spinach and drop a couple of spoonfuls of ricotta on top.  Sprinkle with salt and pepper.  Bake in the oven at 350 degrees until the middle is set (about 20-25 min.).  If you want you can turn the broiler on for the last minute or so to get it nice and brown on top.  Enjoy.

This is a great lunch for those cold days when you are at home by yourself.  Easy to make, and tastes delicious.  Throw a couple of tomato wedges on the side and you have yourself 2 veggies at once!!

Nutrition Challenge

So, I've been getting some questions about how to balance good nutrition with good training.  Sometimes it's hard to be good at both.  Here's a scenario for you:

Your training has been going amazingly well.  You are making it to Kelly's spin class every Monday morning and sweating it out to some rockin' good music (shameless plug for my 9:30 cycle class!).  You are in the pool 2 or 3 times a week.  You have gotten your run to 3 miles without stopping.  On your "off" day, you are taking a yoga class or doing some strength training, BUT the scale says the same thing, or maybe you've even gained a pound or two!!

What's that all about???

In my own experience and in seeing others trying to master fitness and nutrition, I think it is very common to have the "I worked out today, so I deserve a treat" mentality.  While it is true that you need to correctly fuel good training, good training does not give you an excuse to eat whatever you want (unfortunately).

In reality, most of us know how we should be eating, we just don't eat that way.  (Really...you know what you should do.)  For me, a huge downfall is the daily splurge.  What's wrong with that, you say?  Well, if I splurge every day, it's really not much of a splurge, is it?

So this is all well and good, but what can you do about taking control of what you put in your mouth?  I am not a fan of diets--deprivation just makes you want it more.  BUT, I am huge fan of a challenge.  So for the past few months, I have been participating in my very own nutrition challenge.  Here is a link to the post on my blog about it.  My goal, every day, is to eat at least 4 veggies, at least 3 fruits, and to not overeat or splurge.  If I am successful, I give myself 3 points.  My weekly goal is 18 points, so that gives me a little leeway for a treat here and there.

What I like about my challenge is that I am very motivated to eat the right things, as opposed to trying to avoid the wrong things.  If you are eating all those fruits and veggies, it's really hard to have room to eat crap.  Another rule I like to go by is making sure that most of what I put in my mouth is good for my body.  Case in point:  I avoid empty calories like pretzels.  Pretzels are not bad for you, but what good are they doing for your body?  I think in our society "healthy" is a term that has been very misused.  Sure, maybe it's not bad like french fries, but how good is it?

Not everyone struggles with good eating, but if you do, a challenge might just be the way to go.  Don't negate all of the good work you do at the gym by making poor choices in the kitchen!!  If you would like to join me in my quest for good nutrition, just leave a comment, and I will check in with you every week to see how you are doing.  Remember the goal is 18 points a week!!  You can do it!!

Ladies Night at Syracuse Bicycle

Just wanted to remind everyone about Ladies Night at Syracuse Bicycle this Tuesday night (10/27) at 7 p.m..  It looks like it going to be a fun and informative night for women cyclists of all abilities.  It will begin with food and drinks, and at 7:30 you will begin to make your way in small groups through the four clinics.  The clinics include Basic Roadside Repair in the service area (do you feel confident changing your tire?), Benefits of Bike Fit in our fit station, Women Specific Cycling Products in the general store area (hello, you are only as cool as you look, right?), and How to Balance Training, Family and Work panel discussion in our back room.   

I'm not sure if I will be able to make it, since I have to work late in Ithaca.  (All the fun stuff is always on Tuesday nights for some reason.)  I know a few women from get REAL will be there.  If it looks like you are going to go, leave a comment here and you guys can plan on meeting at the shop on Tuesday!!

Also, if you aren't following the blog yet, go ahead and set up a google reader account so you can follow all the posts as soon as they are up.  We are still working on getting the tri swim trainings at the North Area Family YMCA up and running.  I will keep you posted!!

Happy Training!

Get REAL Recipe of the Week

I have had a few requests for some nutritional topics, so I will be starting a Get REAL recipe of the week post. These will be quick, healthy, easy recipes that will take you to the next level nutritionally. In the next post I will tell you about my nutrition challenge, but for today you get a yummy breakfast treat.

Pumpkin Spice Smoothie:
(all measurements are approximate--I usually just dump them into the blender without measuring)

1/4 cup canned pumpkin
1/2 cup plain yogurt (I like to use Greek yogurt)-make sure there is no sugar added to the yogurt
1 apple peeled and nuked in the microwave for a minute or so until soft
sprinkle of pumpkin pie spice
1 cup of water or milk (milk adds calcium and vitamin D, but also adds calories)

Throw everything into the blender and mix until smooth. Pour into a glass and enjoy.

If I don't have any yogurt on hand, I will often use vanilla protein powder and milk instead, and it is just as tasty. I love smoothies for breakfast because I can manage to get a serving of both veggies and fruit into me without even thinking about it.

If you have a recipe that you would like to share, please email it to me!

Congratulations!

Congrats to Maggie, Maria, Laura and Erika, who just got REAL finishing the Fulton Century Marathon and Half-Marathon on October 11!!   Check this video out for a peek at their amazing race...




Video credits to Chuck Prosser from Multisports PT.

I know there are others of you that have recently completed a marathon or a half-marathon.  If that is you, I would love to brag on you too!!  Please send me an email with the info and a picture if you have it, and you can see yourself on the get REAL blog!!

Let's Get REAL

Welcome to the Get REAL blog.  This blog is for women who want to stretch themselves, to go further, to be more, to live better. 

We started this group at the North Area Family YMCA as a way to get women involved in endurance sports like triathlon and endurance running.  This will be a forum for you to seek advice, encouragement, and help in achieving your goals as an athlete and a woman.

Get REAL stands for Real women, Exceeding expectations, Achieving goals, Living life.

I believe that as women we have so much more strength and endurance than we give ourselves credit for.  Let's start going beyond what we think we are capable of!

Please follow this blog, as it will also serve as a great way to find schedules for training at the YMCA as well as upcoming events associated with Get REAL.  Please leave a comment and let me know what you think!

Happy Training!! 

~Kelly