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!!