Summer is quickly approaching; and that means one thing…baby will be here soon! This past month has been very busy with triathlon clinics, visiting family and friends, and a few upcoming travel trips.
The month of May began with a guest appearance at Parkway Central High School. I was the honorary speaker in the, “Let’s Move in Parkway”, day on May 5th. I pepped the kids up with an opening speech about my start in Parkway and how exercise and healthy eating has been the core platform to my current profession and lifestyle. I like to remind kids that my love to sport began in the Elementary PE class with the annual mile run. I loved the challenge of improving my time year after year and it motivated me to begin run training shortly before each mile run. After the speech, I helped lead the kids through a mosh pit dance (yes, although seven months pregnant, I could still manage the moves…although not very gracefully)!
The rest of the afternoon, I enjoyed seeing the healthy initiatives for kids at the various expo booths and games for kids in the gymnasiums. Everyone seemed to be having a great time!
The following weekend, Nate and I had to opportunity to work with adult triathletes in New Town, Missouri. We helped calm many first time open water swimmer’s fears; not just about the open water, but also about swimming in a wetsuit! Nate and I shared our tips on how to navigate the open water efficiently and comfortably. We finished the morning with a transition clinic. Nate was the demonstrator as my bike mounts are my weakness while not pregnant! With my vertical jump being about one inch right now, I don’t think I could make a pretty mount or dismount the bike! We had a good time sharing our knowledge and tips with the community. We have another clinic planned at New Town on June 8th. The water should be much warmer by then, since this spring has been exceptionally cool.
This past month, I have had a few changes with my training. Right around the 28th week, the running began to get quite uncomfortable. For a couple of weeks, I modified my run training with uphill running on the treadmill. However, I found that at times the uphill running also became uncomfortable and I realized how comfortable the elliptical was in comparison. I decided I did not want to risk pulling any ligaments or causing unnecessary pressure, so I am sticking with the elliptical machine for 30 minutes about 3-4 times per week to take place of my jogging. Although I do miss getting outside for some fresh air and running through a trail or two, the elliptical machine is able to provide a cardio workout without the bouncing and the stretching. Soon enough, I will be able to swim outside again, so my current 100% indoor training (with trainer riding/ indoor swimming/ gym) will modify with the outdoor sunshine in the pool.
I have also been battling a cold for over the past week and a half. I think getting a cold while pregnant seems to be amplified compared to my non pregnant self. It started with a mild sore throat…sneezing…major sinus congestion….coughing. I believe I am finally in the last stage of the virus and will be very happy to retire the tissue box. The mild coughing over the past few days has left my lungs a little sore and that is compounded with the fact baby girl is pushing up on my diaphragm.
The end of the month Nate and I will be doing a bit of travel. We spent May 17-21st in the Twin Cities, enjoyed an authentic German restaurant, baby shower, my mother-in-law’s retirement party at a Twins game suite, and lots of family visiting. The four day trip was busy and action packed! We had a great time and met our newest nephew, Mattias Jon Kortuem, who is just one month old. It was precious to see him and realize we will have a little one of our own in just a few short months.
Next week we depart for a driving trip to Austin, Texas to work at the Toyota booth for the CapTex Triathlon. The past few years I have raced in Austin, Nate and I have really enjoyed the city. Although this is a “work” trip, we will take it nice and relaxed as possible. We are planning to break up the twelve hour drive in two days, since I will be close to eight months by then and don’t think sitting in the car for six-twelve hours straight will scream comfort!
This Memorial weekend is the official kick off for summer, so I hope everyone enjoys some time at the pool or at a picnic or just relaxing with friends and family!
I have entered my last trimester of my pregnancy! Hard to believe that our little baby girl will be here soon. I feel her kicking often, although it’s mostly at night or after dinner as I’m relaxing on the couch.
This past week we have moved base from Florida to Missouri since I will be delivering in St. Louis this summer. We loved our time in Florida this winter; not only getting to avoid the snow, but also enjoyed swimming outside, running in shorts and taking a few trips to Disney. Missouri is now in full blown spring; which means one day of 80 degrees and the next day 50deg and rain. Full blown summer is right around this corner. In Missouri, we are enjoying catching up with friends, visiting family and preparing for childbirth with our classes beginning very soon!
I have still been feeling great for the most part in my exercising. As I enter my 28th week, I take my workouts day by day. I have typically been able to complete around two hours of aerobic activity a day; averaging three-four swims, three bikes (on the trainer), and three to four runs per week with a couple strength training sessions thrown in the mix. A few times on my runs, I feel round ligament pain, but it’s only been a handful of runs over the past couple of months that I have had to stop and walk. Most runs, I feel great and able to run 3-8 miles. All my exercising has been low/ moderate to high end aerobic and I don’t worry so much about pace, just getting out and moving the body. It feels great to get the heart rate pumping and enjoying a break from a typical rigid training schedule.
Since we have been back in Missouri, we have been busy! Last weekend we ran a swim clinic at Parkway West High School. We focused on open water skills with the triathletes and practiced drills the swimmers would be able to use in their training leading up to their triathlon season. After the clinic, we had a two day shoot with my sponsor; Toyota. The filming was focused on two parts; a Mother’s Day Special, and a Triathlon Tip Message. The videos will be run on Toyota’s website and also at the Lifetime Fitness Clubs nationwide. What was so different about this shoot, was that I got the opportunity to work with my family. My mom got to experience some interviews under the lights and enjoy a professional makeover! I am really excited to see the finish product, as everyone worked very hard on the shoot. The video will be out next month!
This year has been a little different start compared to the last eight! As normal, I am back at my training home of Clermont, Florida and enjoying the beautiful winter. Different from normal, I am not in the pre season hard training push! Currently, I am entering my 19th week of pregnancy and enjoying the time to simply exercise to stay fit; both for myself and my baby. The past eight years I have really learned to become in tune with my body and listen to it. That skill has been a valuable help over the course of the past four months.
The first trimester went rather well, compared to stories I have heard from other women! I didn’t have too much morning sickness, with the occasional “evening queasiness”. I learned to tailor my eating to larger breakfasts and lunches, so that my stomach would be happy with smaller dinners. This past month, I have officially entered my second trimester, and with that comes a lot of growing! Right now, I do have a visible bump (although it looks much smaller than it feels!). I am still able to swim/bike/run/strength train comfortably. I have slowed down over the past couple of months and don’t push above the aerobic zone. I learned early on in the first trimester that if I did a little too much exercise, I would pay for it the next day with too much fatigue. So far, I have been feeling good with averaging around two hours of aerobic exercise per day (usually 2 of the 3 disciplines). I know that every pregnancy is different and each women has to listen to how her body is feeling. For me, I noticed how high my heart rate can spike with exercise (especially swimming and running), so I have learned to embrace movement without worrying about pace. I haven’t run with a watch in two months!
While I will not be racing this season, my husband, Nate, will return to the racing scene. He finished his last race as a pro in 2007 and this year will race in the age group or elite age group division. It has been a fun experience getting to accompany him and cheer him on at local 5k’s and duathlons…soon to be the full triathlons! Nate is planning on racing a local race in Clermont at the end of March and then several 5150′s this spring and summer.
We are also planning to stay active in the triathlon community with getting involved in camps and clinics around the US. We are hosting our first camp in Clermont this weekend. At the beginning of April, we are attending a USAT Youth Development camp in Chattanooga, Tennessee. We will also be hosting various camps this spring and summer in the St. Louis area. We are looking forward to the opportunity to be able have the time and energy to use in other areas of the sport, since I won’t be putting forth the energy in racing in 2013.
My due date is July 10th, 2013! Four months down, five to go…and I know that the months will creep up faster than expected (with the exception of months 8-9). We are very excited about our growing family and can’t wait to meet our first child. Lot’s of changes in store for the Kortuem household! I have always had a dream of becoming a mother and feel so blessed that motherhood is upon me. I know Nate is really excited about becoming a Dad! We find out very soon if we are having a boy or girl, which will make everything seem so very real.
This summer I will enjoy getting adjusted to our new addition and as soon as I feel ready, I will be back at training in preparation for the 2014 race season. Although I won’t be toeing the line this year, I look forward to being on the sidelines and experiencing the role as supporter and cheerleader! See you at the races!
Free Giveaways Every day to ring in the New Year!!
Do you want to celebrate the New Year with a Bang! How about A Bang with Lots of Free Give Aways?
From December 26th until January 1st, I will be giving away tons of free product everyday from each of my sponsors. In addition, I have teamed up with Andy Potts and Cam Dye who will be giving away items at the beginning of the month(Check out their FB pages for more info). So, you will have the chance to win something for every day of the month of December!
If you would like the chance to win some free products and services, go and like my facebook page: Sarah Haskins Triathlete
Next, check out my FB page from Dec 26th until January 1st to win a different prize every day. Below is a schedule of prizes but make sure to check in as I will have some ‘surprise’ prizes as well!
Dec 26th: Powerbar Care Package
Dec 27th: TYR Custom Goggles
Dec 28th: Rudy Project Sunglasses
Dec 29th: Powerbar Care Package
Dec 30th: TYR Care Package
Dec 31st: Rudy Project Helmet
Happy Holidays and New Year!!
All the Best Sarah Haskins
My 2012 race season has officially come to a close. Looking back over the season, I feel the focused training began in December in St. Louis, but the really difficult training began back in January in Clermont, Florida. The winter/springtime training is one of the toughest times of the year physically; when you are pushing your body in training to get the most out of your body later on in race season. The hardest part of the season mentally is just before those key races.
This season was my eighth year competing as a professional triathlete and I feel it was my best season to date. Looking back on this year, I can’t forget where it all started; back in 2004 racing an ITU race in Tempe, Arizona as my first Pro race. My first triathlon however, was back in 2003 in St. Louis, Missouri.
Remembering that first race back in 2004, it’s wondrous how much I have learned not only about the profession of the sport of triathlon, but also about myself. Every year I have continued to learn more and more about how to become a better athlete and strive to be a better person. I suppose that is what experience is all about; becoming more wise and building upon the foundation of knowledge acquired in youth.
Back in 2004, I had the fundamentals that drive someone to keep after their goals and dreams. I raced with passion, heart and determination. I loved the raw emotion of racing and getting the best out of myself. Today I embody all those characteristics, but I have grown in many aspects. One of my biggest growths is taking personal responsibility for getting the best out of me and listening to that inner voice. That inner voice is key for an athlete to be able to back off when the body really needs time to heal or know when it’s okay to keep pushing through and trying to find that perfect balance. The more the years go by, the more you realize how little you do know, but moving forward I am striving to continue to learn and improve.
That first Pro race back in 2004, it was my first open water swim, first time getting on my bike with my cycling shoes already on my bike (it took my several minutes to get going out of T1!) and my first draft-legal triathlon. That first race was tough, as any triathlon should be, but it was the starting point for me. I would not have imagined back then everything I would have accomplished since that first race; including all the highs and lows that are part of sport and all the life lessons learned on and off the race course.
Looking back over my 2012 season, I had many highs with one notable “low”. Looking back, I don’t really see my “low” (missing the Olympic Trials with my 8th place finish in the WCS San Diego) as a failure. Although I fell short of my goal in missing the Olympic Team, that race was the hardest I pushed myself all season. Knowing how hard I pushed both mentally and physically in that race, in the preparation leading up to the race and in the race itself, I can’t consider it a failure or a “low”. I simply did not accomplish the number one specific goal, but that does not mean other goals were not accomplished. Of all my races this season, I am the most proud of my performance in that race. I left nothing out on the race and attacked that race 100%. Yes, I may have made a couple of tactical errors, but so many aspects of that race were positive. I did not start on the line in London, but I had the opportunity to race at home on US soil in the non draft format. My strength is in the non draft racing and I was able to have one of my most successful seasons ever, with eight wins. A triathlon race is never easy, it’s not supposed to be, but expecting the most out of myself race after race is one of the toughest parts. I fully appreciate each and every one of my wins this season.
Each time I get to that start line, it’s not the single efforts of myself. I have a whole community of people who I rely on to help me get to the start line and compete. Just like in any profession, the more you embrace other’s knowledge and help and the more help you give back to help others; the more you will be successful and grow.
To try and be brief is tough, but I want to recognize those who have helped me this season and who I hope to be able to give back to as well.
Triathlon is such a mobile sport, I don’t feel that I have one home! I always feel I have that hometown support in Colorado Springs and Clermont Florida as well as in Missouri and Minnesota. I can’t quite list everyone who contributes to my 2012 season, so those of you not listed know that you are appreciated.
Gear For MultiSport: Grogan’s always there for me when I need anything Tri related
Suzanne Gross: MAT specialist who puts athletes 1st in getting us ready for races
West Orange Massage: Keeping my body and mind running smoothly thanks to Matt Howe and Emily Tornatore
Chiropractor: Alex Keith: Thanks for the dedication to wellness helping always
OTC: 50 meter indoor training pool, food services, training rooms and sports medicine (Flower, Dustin, Amber, Dr. Moreau and Sheri).
Brad Carlson: MAT specialist with a one of a kind passion to help others
Kim Kirkland: massage and therapy session wrapped into one
Jacob Smith: always there to help in the lab
Bob Holtby: helped me get to the start line healthy the past two years and open my eyes wider
Mike Doane: swim coach at the OTC, but he’s been there with me since the beginning
Andy Schmtiz: always there to help no matter what
LIfetime Fitness West County: Thanks for always providing top notch gyms and 25 meter indoor pool 24/7
Fleet Feet Run Club: Giving my Dad and brother that starting point for them to become healthy and fall in love with an active lifestyle
ShowMeCables: Helping me get my start back in 2003 and still having my back today
My loving, supportive family! Mom and Dad for giving me the opportunities back when I was five to start swim team and still supporting me at 31.
LIfetime Fitness Clubs: Proving places to train when I am visiting over the holidays when it’s usually zero degrees.
Family and friends: Thank you for supporting Nate and I on our journey. We look forward to the future memories at Lake Elysian and winter holidays.
A special thanks to Joe Santos from Davis Wheelworks who is always there to help with any bike related need and helping me achieve my goals.
I also want to thank my agent Amy Stanton and Stanton Company for all their support and hard work this season and season’s past.
I especially want to thank my supportive sponsors, who I am proud to represent on and off the race course.
Fuji, Toyota, TYR, Rudy Project, PowerBar, Zipp, ISM Adamo, Oval Concepts, Speedfill, Sampson, Quarq, Training Peaks, Computrainer, DISC, NormaTec MVP, USAT
Last but not least, my coach/bike mechanic/”bag carrier….as he calls himself”/the usual cook in the household/training partner/spider killer….all wrapped into one…my loving husband; Nate.
Thank you all for helping make 2012 a success. I look forward to the future everyone…one day at a time!
The weekend of October 19th-21st, I had the opportunity to help seven women prepare for and compete in the SheRox San Diego Triathlon. The preparation for this race did not start this weekend, but back in July when I first met the women in New York City to help them on their triathlon journey. Each of these women are editors for various magazines and are always giving us helpful tips on how to live a more active, fit and healthy lifestyle. I may not know much about fashion, but triathlon is one area I can help these magazine editors with a few tips.
Nate and I arrived on Thursday to beautiful, typical southern California weather, but that was all to change for the weekend! On Friday the editors, Toyota PR (Sona and Jaymie) and I all went out to dinner in downtown San Diego. Sona and Jaymie treated us all like queens and we had an amazing meal family style. First, second and third course meals were filling the table bowl after bowl. The food was fantastic, but it was a great opportunity to connect with everyone and catch up since our first meeting in July.
The Saturday before the race, was a day filled with training sessions, course talks, and more great meals. Nate and I went over the transition set up for race morning and then headed to the beach for a swim warm-up. For many of the women, they had only practiced getting into their TYR wetsuits once prior to the warm-up! Needless to say, we had lots of laughs, trash bag ”rippage” and worked up a sweat getting the women situated and zipped.
Once we got into the water, the women were so glad to test out the wetsuit and swimming in the waters of Mission Bay. Open water conditions can be so different race to race and that’s why I feel it’s so key to be comfortable, especially if one has limited open water swimming experience. The women practiced swimming around buoys, staring in deep water and also conquering their fears of open water swimming; whether it be anxiety about the depth, crowded swimming space or the “creature’s” below!
After the swim session, the women got to practice on their bikes, eat lunch, and listen to course talks. Before we knew it, it was already 3pm! Amazing how fast those pre-race days fly by. We met for dinner that night and kept it very low-key and relaxed as everyone wanted to get to bed early for the 4AM wake up on race day. We woke up to cool, dark and constant drizzle. Not enough to get you soaking, but just enough to chill you. I reminded the women that once they were out on the race course, they would not even feel the weather. In fact, the temperature was near perfect race temperature! I could sense nervous energy amongst the group, but I reminded everyone that nerves are a good thing! Nerves mean you are ready to race hard and are excited for what is to come…
About ten minutes before race start, they sky began clearing and I saw a ray of sunshine. It was going to be a great day! One really cool aspect about the race is that it was a women’s only race, so it was so awesome to see 1200 women of all ages competing in the sprint or supersprint tri. For more than half of the women, it was their first triathlon.
As each wave of women crossed the timing mat to head down to the water, I was able send along some positive energy by giving the women high fives! It is rare that I get to cheer and watch a race, since most of the time I am always racing! I throughly enjoyed the shift of focus and spent the next couple of hours cheering on the seven women I had been mentoring the past few months, along with all the other women participating.
After the race, the women were all smiles as each had accomplished their goal. Most women mentioned to me that they were excited to compete in another triathlon in the future! Amanda from Self magazine had won the Editor’s Cup Challenge, posting the fastest time amongst the seven women. She had quite the trophy to take home, definitely one with character. Hopefully this tradition will continue and more trophies can be earned in years to come!
All and all this was a great experience. I learned from the women a little about life as a magazine editor and hopefully they learned a thing or two about life as a professional triathlete. Most importantly, I realized whether you are a seasoned age grouper, pro or first timer; everyone goes through those same emotions before, during and after a race. We may have different race specific goals leading into the race and on race day, but those raw emotions are the same for all of us! So, that saying may be true in this case….we are not really all the different after all!
The day after my race in Minneapolis, I headed to New York City for an opportunity to meet with five editors/bloggers who all have one common goal of competing in the SheRox San Diego race on October 21st. I was excited to share my knowledge of triathlon with the women and help prepare them as they began their training programs.
The event took place in Chealsea Peers in Manhattan. It had been almost five years since I have been to the gym; as the last time was when I was in town for the New York City triathlon. The gym is a must to work out if you are ever in the city. The pool has a great view overlooking the river and it’s complete with a 400 or 200 meter banked track, beach volleyball, tennis, cardio equipment and a very high rock climbing wall. I was tempted to try the wall, but figured I should hold that plan until the off-season!
The women were all very excited, although most were a little apprehensive about the open water swimming portion of the triathlon (as that is normal for most preparing for their first triathlon). I gave the women an hour crash course of triathlon 101 with what gear they will need, how to train for each of the disciplines and transition tips. After the talk, I had a couple hours to spend with the women on running and swimming drills/techniques. It was fun to help share ideas and tips from what I have learned over my years of swimming and running to help them incorporate into their daily training.
Over the next three months, I will be helping the women prepare for the event and be with them in the few days prior to the event in San Diego. I am very familiar with the race location as the women will be competing very close to where I competed in the Olympic Trials last May.
My sponsors; MissionAthleteCare, Sampson Sports, Rudy Project, ISM, and TYR have been very generous to help out and provide the women with gear to help them along the way. The women will also be writing about their experiences, so look for their articles in Self, Women’s Day, Glamor and many more outlets.
It was inspiration to see women take up the triathlon challenge! I know I will learn just as much from these women as I they will learn from me!
This particular Valentines Day started off with a short, but intense cycling session on the Computrainer. My Fuji and I got some quality time in the hurt locker. Nate has been working hard at finding the best position on the TT bike and switching crank lengths with my Rotor cranks and Q-rings to get the most optimal power in my current position. I spent two days last week with Joe Santos from Davis Wheelworks tweaking my position. This was not an easy task, as I did 80 miles over a 2 mile stretch of trail! I know that 2 mile stretch very well now! The trail was very sheltered, so we thought it would be a good spot to try and get similar readings for the test.
After the bike, Nate and I headed for a run at the famous “Clay Trail” in Clermont. It is a moderately hilly 9.75 mile loop with varying levels of soft/hard packed sand. Although it was only an aerobic run, by the time I got to the 7 mile mark, I was feeling the hills (and the wind)! During the run, my mind started to drift….singing Whitney Houston (“I Will Always Love You”), her music has popped up into my head lately with her recent passing and I was also thinking about Valentines Day and what it really means to me.
Right before my run workout, I spoke with my grandfather. He is in the hospital right now and has been battling congestive heart failure. He was diagnosed last year, shortly after my grandmother went to an assisted living center for Alzheimer’s Disease. I don’t doubt that his recent decline in health had much to do with stress and heartache from my grandmother. Since he was diagnosed last year, he has been doing everything he supposed to do; ride his bike, watch his salt intake, etc. This is his first set back, but both of my grandparents will not get better, there are no cures for their diseases. I just want them to be comfortable and happy.
My grandparents were both hardworking and dedicated people. They showed their love for their family through their actions. This can’t be more pronounced today in my grandfather’s love for my grandmother. He cared for her as long as his health could and when she went into an alternative home 18 months ago, he has visited her 2-3 times a day, 7days a week. Now my grandmother can only give a smile here or there and can’t speak, but that’s all it takes to see his eyes light up and the love of their 60 years of marriage stay strong. What a true testament of love and devotion and I am grateful to see this example from my own grandparents.
I also think about the love my parents show for each other in their 33 years of marriage. They are visiting Nate and I at the end of the month and celebrating their anniversary. My parents have love and respect not just for each other, but for their children and grandchildren.
Now, spending Valentines Day with my husband is not too different from many of our other days. We work together and workout together, so we are lucky to get to spend so much quality time with each other! He even cooks dinner for me most nights, including tonight, so I really know I am one lucky woman. Since I am in a hard phase of training right now, we are both content to relax and hang out on the couch and after dinner take a walk down to the lake and watch the sunset.
I am looking forward to all the future Valentine Day’s Nate and I will share. Right now in this chapter of our life my dreams of becoming the best triathlete I can be, have become both our dreams in working together. But really, it’s not just Valentines Day where we express our love for each other. It’s the little things we do for each other day in and day out. I am so grateful to have wonderful examples of what love is from my grandparents and parents. I am ready for the bumps, bruises, excitement and joys in life for us to share and grow together. I love you Nate!
It’s mid way into February and another race season will begin unfolding before I know it! I have enjoyed the last five weeks of training here in Clermont and feeling like I am getting a little bit more fit every week. The goal this season is to slowly chip into the fitness and back off when the body needs it. Yesterday my body felt like it really hit a wall, mostly because my quality of sleep had decreased for a couple days. So today has been a day completely off from the physical aspect of swimming, biking, and running. However, I have to say, I thoroughly enjoyed following 70.3 Panama and getting race updates from several ITU races that took place this weekend. Tracking the athletes laying it out on the line at their races, motivates me for the next big training push before my own race season begins.
My biggest indicator in my fatigue is my quality of sleep. Once I hit a couple nights in a row of poor sleep, I realize that I need to back off in my training. I am sure everyone’s fatigue hits them in different ways, but for me the sleep element is the biggest indicator. I am really trying to listen to my body, and treat the importance of recovery equal to training. I feel it is important for athletes to find what is their first indicator of fatigue and knowing when to back off. As athletes we want to push through our training and finish out what is to be expected, and sometimes having to deviate from the plan can be the biggest challenge! It is important to trust your body and have faith in what you are doing, but always questioning how can you improve.
The weather has been great, even above average most days for this time of year in central Florida. Today was a “cold” surge with a high temperature of only 50, but most days the temps have reached the mid to upper 70s. I have yet to run on a treadmill since I have arrived in FL, and I really appreciate that aspect!
Nate and I love our new home in Clermont. We are a 1/4 mile of walking distance to Lake Minneola and can easily ride and run from the house. The National Training Center is a close five minute drive and there we have access to a strength facility/track and 50 meter pool (alternating LCM and SCY).
Last weekend we attending a wedding in St. Augustine, FL. It was our first time to the city and we loved it! The beach was beautiful, the city had a wealth of cool historical facts and and many unique restaurants. There was much we still did not see, so we will have to plan another trip in the future.
My parents and in-laws will each be visiting at the end of the month. It will be great to see family and let them get a break from the winter up north. I want to finish off with another recipe from Nate that has become a breakfast staple here during the FL training.
2 cups bean flour
1 cup almond meal
1 cup flaxseed
1 cup almond milk
1 1/2 tsp. vanilla
3 tsp. cinnamon
1 tsp. baking powder
2 tsp. baking soda
1/2 cup agave nectar
1 16 oz. bag walnuts
(yields 24 muffins)
Chop up the carrots and apples in food processor so they are “chunked”
Mix all dry ingredients together
Mix egg/almond milk/agave nectar and vanilla together
Stir everything together enough so flour is moist
Bake at 350 for 20-25 min
Enjoy~ All natural, healthy muffins. Very easy to grab and go in the morning. We store them in the fridge and heat them up for 30 sec in the microwave (but can be eaten hot or cold). Before longer workouts, we will chop up a banana on top of the muffin and drizzle peanut butter and honey over the muffin.
With the new year upon us, it is always a great time to reflect on the past year, but more importantly get on with the new one! Nate and I had a very enjoyable, busy holiday time in Missouri and Minnesota. It was nice to catch up with many friends and family. We continued to “exercise”, but at times, training was on the back burner. One of Nate’s goals this fall was to hunt a deer. Surprisingly, my dad was the one who got the deer (from a hot tub in his backyard)! In addition, I had my first taste of venison. I found I really enjoyed the taste and Nate is determined to hunt one next fall so that we can fill our fridge. We are also buying a cow along with my parents (named Meat #1 and Meat #2, so as not to forget the end goal!), so that we can have some free range, grass fed beef! Talking about all this meat, reminds me that one of our goals this year is to turn towards more and more organic foods and try to eliminate as much process foods from our diet. We feel this will not only help in our sport, but also improve long term health. Nate has become quite the chef in our family and always surprises me in the kitchen with his homemade recipes!
I have been back in Florida for five days now. After the holidays, travel and getting back into the swing of things, I am quickly reminded how hard it is to get back started in full force training mode. Triathlon is hard, there is not easy short cut towards making that one to two percent improvement I am striving for day in and day out. I am looking forward to the challenging season that awaits, but know I have to break down my goals one day at a time. It takes those little steps every day to make those giant leaps at the end of the season!
Last year we made the decision to leave Colorado for the winter and stay in Florida. I have learned that my body responds well to routine and consistency (as most do) and excited that I will most likely not be stepping on an airplane over the next five months!! I truly feel that dedicating consistent time and effort in training will help me achieve peak fitness by this spring and summer. I will be racing three races in Florida in March and April, but will be driving to the races, so in a way it almost doesn’t even count as travel since I don’t have to take my bike apart!
For many athlete’s the dead of winter can be a tough time to stay mentally focused. I would recommend signing up for some winter run races. This really helps to keep your motivation up to stay fit up. In addition, try some group cycling classes (either a spin class or see if any Triathlon Clubs in your area have group Computrainer sessions).
Look for an indoor triathlon in your area late winter/early spring. I know that Lifetime Fitness has several early season indoor tri’s., so check one out near you. This is also a good way to help motivate you for the upcoming summer triathlon season. Happy training!!
I will leave you with one of Nate’s recipes: Black Bean Soup (Serves 4)
2 cans organic black beans (find low sodium)
1 red pepper
1 head broccoli
1 tbsp. chili powder
1 tbsp. honey
1 tbsp. tabasco or favorite hot sauce
Optional: feta or cheddar cheese
Optional: plain greek yogurt
In large pot mash black beans. For every one can of beans, include 1/2 can of water.
Dice up pepper, broccoli. Combine all ingredients. Add in the honey, chili powder and hot sauce. Cook on stovetop on medium heat and let it simmer for 30 min (or until the water cooks down and the soup thickens).
Add in desired amount of cheese or top a bowl with 1-2 tbsp. of greek yogurt