IRONMAN FLORIDA 2012 Race Report

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My second IM experience parallels my masochistic path toward  consumer-driven, self-actualization in three sports that I have publicly declared hatred for at several times in my life. After Lake Placid (http://192.185.164.20/1430/endurance-sports-nutrition/ironman-lake-placid-2011-race-report/), I was hooked, or should I say sucked in by the M-dot bragging rights – I conquered a couple of fears in Lake Placid, but more fears manifested with the 2.4 mile ocean swim (especially after Gulf Coast tri  (http://192.185.164.20/1814/about-ilana/swim-in-a-tumbler-bike-in-a-hurricane-run-in-hell-a-love-story/) A HUGE hurdle to overcome – I had a paralyzing fear of  Sharks… snakes… minnows… drowning… Then I too have tri bike issues… oh yes, I still have training wheels on poor Dori (my tri bike) !! After a concussion resulting crash last year, I fear Dori more than sharks, minnows and drowning. These setbacks can be each mutually prohibitive in my quest for athletic supremacy.

 

Ultimately, however, there is one way I have found to push myself into anything (headfirst typically) – pay for it. I stood in line a year prior to the event. It was cold.  I had driven 6 hours especially for this moment. I was not about to turn away. BUT I also had four hours to embrace my craziness while waiting for the sign-in doors to open. My demons and angels were arguing, something to the effect of “there is no guarantee that you’ll have this time to train in the future – you might as well go for it.” I guess I’m easily manipulated by demons… and so I did.

This Ironman, for me, was a race of unlikely encouragement – both preceding, during, and to this point, after as well. Let me give you an example.  I pulled out my Lake Placid training schedule to tweak it for Florida.  I was already fairly well conditioned,  since just prior to this decision, I had done Amelia Island 70.3, and that was only 2 months after IMLP (http://192.185.164.20/1574/about-ilana/you-are-as-good-as-your-last-race/). An example of a week brought back some viscious memories. Oh well, the money is in the bank (Ironman’s bank, that is)… so this means “just do it” !!

TUE               Easy swim (just go with the master’s swim plan)

WED              5:30 AM, 20 mile run

THU               5:30 AM, Masters Swim,      7:45 AM, double spin class

FRI                 5:30 AM,  Masters swim

SAT                8:00 AM, Masters swim followed by a 10-14 mile run

SUN               8:00 AM 60 mile ride (cartersville)

 

I looked at the schedule from my laptop and my jaw dropped, eyeballs bulged, and tongue rolled to the floor ala Jim Carrey in The Mask – thinking to myself  “no freaking way I have done this before.”  I guess I owe a huge debt of gratitude to my then training buddy Faye who can attest we did do this, because we did it together. And of course to my Florida training buddies who also showed me similar selflessness and discipline as I prepared for this event.

Swim

I made conversation with some other wetsuit clad Ironman crazies on the beach, more nervous than I, as I visualized jumping into the Gulf of Mexico and navigating the live and dead bodies all around me.  I just had no idea what it would look like in practice. Standing in line at an IM start is far more than just another early morning. It’s such a landmark that I am still soaking in the magnitude of the emotions I felt next as I entered the water.

I was able to moderate my heart rate and conserve valuable energy I would need later in the race. In the rush of sighting in open water, passing people, and feeling so incredibly alive in this electric environment, I awoke from my daze at the end of loop one. I know I’m not a fast swimmer – I’d never swum a lap with intention of winning any swim medals (although, ha ha, I did in my 5k swim in June (but there was only one other person in my age group)  (http://192.185.164.20/1883/about-ilana/5k-swim-race-report-whats-the-point/). I was positive however, and was on pace for a PR in the swim. My goal entering the race had been a 2-hour swim. Looking at the race clock before the second lap began, I sensed a sub-1:30 was well within reach

Fortunately my wheels did not come off, figuratively – I survived the swim, Literally, Dori was right where I left her the day before.

I chose to view the swim as a confidence builder and engage the euphoria. I sighted  and smiled big as the sun cut through my mirrored goggles. I will never forget the stark contrast of what I feared heading into the swim and how I felt as I attacked it head on. I believe Ironman swim (once accomplished of course) is a statement against each of the foolish fears that keep us from thinking IM was even doable.

 

BIKE

I was incredibly apprehensive – Dori was the limiter from ever signing up previously Heading into transition I had expected to feel unprepared or at least a bit out of my element, since those Dori training wheels were screeching at me. Once my feet hit the steps and the volunteer pulled me across the timing mat, my game face was on and I was intent on speeding through the transition as efficiently as possible and recovering once I was safely clipped into my pedals.

Heading into race day, I had set a conservative expectation of finishing the bike portion in 7 hours. I knew that I was capable of faster, but I did not want to use any other prior benchmark against which to gauge my progress, since this terrain was unique.   I made a decision to proceed without one, however, in an effort to actively and explicitly trust all of the training that had already been put in.

As a practicing sports dietitian, my nutrition plan was solid (well the plan was solid, the nutrition itself was liquid). The only snafu there is my bike skills. Unfortunately I do have to stop to refill water bottles and this happened at least 4 times, since it was hot and humid, with major head and cross winds to constantly fight.

The ride felt wonderful, much like the swim had. Around mile 90 though, there was a wall… one of those that has a glaring sign on it reading “it’s okay to throw away your bike and walk away.”  I managed to maneuver past this wall, and move forward.  I was able to maintain reasonably even splits for the course. One was even a 20 mph split – whoo hoo, go Dori! On the road back to town, I intentionally backed off and made sure to spin relatively easily as I prepared mentally for another big question mark of the day – the marathon. All things told, I completed the bike portion in just over 6 hours. A definite PR for this distance, as well as.

 

RUN

The first thing I noticed as I ran through T2 was an increased attentiveness from the volunteers. They were constantly making sure that competitors were doing ok and undoubtedly looking for any red flags that might indicate someone should drop out. I was prepared to lie regardless of my apparent state, but seemed to convince my volunteer and she was able to assist gathering my things and slap me on the back as I kept moving along toward the final stage.

Looking back at my training, I focused on the object of my fear (learning how to ride a tri bike) and the need for volume (the bike), but realize that my runs must have been up there in volume too, since I was just going with the motion.

Three things kept me on track to meet my goal of running the entire marathon. Firstly, I felt like it was a food fes at each and every aid station. I had been given so much council on what to take to stay cool (sponges, cups of, water over the head, etc), how to plan nutrition (nearly unlimited options – pretzels, cookies, chips, Perform, water, chicken broth, flat Coke, oranges, bananas, GU Roctane, Chomps, etc) and how many steps to take (goal was pass through aid stations as it were a walk interval).

 

As my year’s supply of adrenalin waned between miles 8 and 23, I relied on the 2nd area of encouragement. It felt incredibly cheesy before I was completely tired and grasping for something to pick me up, but I made sure to highlight my sofa king tri top every time I saw someone giggle at the sofa king concept). I can always know when someone gets the “So-faKing” deal. I would  nod my head and say, yes, so-fu king doing this Ironman!!”  Once I stood tall to show off my choice of apparel, much to someone’s confusion. They responded “I bet you want to be on that sofa now, right sofa king?”

And for those of you who saw me several times on the course, your acknowledgement of what I was trying to say was enough encouragement to get me to the next aid station or arbitrary landmark I had put before myself to move towards

Halfway through the marathon, I had the privilege of being escorted during one of my minute walk intervals by somewhat of an entourage. My Sherpa Jay, and tri buds Kate and Marsha were motivating me forward. It helped me forget about the huge forming blisters under my feet, and kept me moving despite them.

By the time I made the final turn toward the finisher line crew’s booming pronouncements I was filled with such a strong tangible picture of the sacrifice and support required by me, my friends and supporters to cross that finish line. I did it, and it was almost a 2 hour PR (13:14) off my Lake Placid time !!

 

Final Thoughts

I am a big believer in the importance of focusing on process rather than purely on outcome. IMFL was a taste in the self-coached athletic pursuit where you begin on one side and walk out the other largely transformed. I got to do the training, but saw the important people in my life selflessly support that training. Through my first Ironman, (Lake Placid) and now this one (Florida) I now have received a gift to pass on to someone else who might have a debilitating fear, physical ailment, or general lack of confidence. I also have a few more minutes to shave off of this time in my next attempt if a sub 13 hours is in me !!

Things I learned along this journey:

–          If you don’t have any Ironman friends, then go to a place where runners or bikers hang out. Look for the Ironman  symbol (M Dot) on their training clothes. An Ironman would never be caught running or biking without their Ironman stuff.

–          The finisher medal can be worn for one day per the number of miles raced and everyone knows that an Ironman is 140.6 miles. So wear that medal for 141 days (always round up as opposed to rounding down your finishing time).

–          Your human body is capable of accomplishing great things.

–          You must be diligent and consistent in your training; careful about recovery; mindful of getting enough rest; choosy about your gear and attire; and, bottom line, smart about your nutrition.

–          Pain is temporary, Pride is forever.

–          Tri bikes really are faster than road bikes, even with the training wheels still attached

–          Training wheels are training wheels, regardless of their visibility to the human eye.

–          We are judged by what we finish, not by what we start, yet showing up at the start line is a monumental act of bravery.

–          Words of advice  — “If you’re going through hell, keep going!”

 

 

 

THE BALLAD OF AN IRONMAN SHERPA

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Written by:   Jay Bernath (Sherpa to 5 crazy girls for Ironman Florida 2012)

 

After months of training, their day was here, But for a sherpa, a time to fear.
As a warning . . .   This tale may seem to be quite unreal, But hang with this group, you’ll soon know the deal.
October 31st, the day we left for the feat, When the rest of the world all went Trick or Treat.
To Ironman Florida, in Panama City Beach, Where 17 hours is the mark you can’t breach.

On the drive, every ache and pain felt through the year, Came back with a vengeance as the race, it was near.
We arrived at Boardwalk Resort, all in Room 6- 0 -0 –  All so excited, stress running low – not!
There were signs on the walls and flowers in a vase, And mountains of food to get through the race.
See you must never look in the fridge of an Ironman freak, It would scare you to death, it’s not for the meek.

It was soon time for dinner, chose Hammerhead Fred’s.  Came back at 8 – still late for bed.
Up the next morning for an early swimming gig – All walking past the mirrors thinking “Does this wetsuit my ass look big?”
It’s hard to believe what they next sought out to do, A 112 mile car ride just to see what they’d soon go through.
Then they came back and began to soak one by one.   it’s what these people do, it’s what they do for fun?!?

Now time for dinner and they all started to cook.  Something called quinoa – but it looked like gook.
They looked at the schedule to see where in the morn they must be, Upset when they realized the pancake breakfast would not be gluten free.
They started to pack their bags, a nerve-wracking chore, As their gear began to overtake the entire condo floor.
Green bags and red bags, yellow and blue, Bottles and tickets and still they weren’t through.
Helmets and goggles and wet suits to find, And soon they were exhausted and began to unwind.
Off to the pre race talk went the newbies like they’re supposed to do.  When they left the others laughed so hard I think they turned blue.

Then another soak and then time for bed – They all seemed on edge, but I think it was dread.
The next morning, last minute supplies – to the nearest store, And Dunkin’ Donuts coffee was the sherpa’s next chore.
The girls thought about dinner – roasted chicken – their pick – Slow down, its only lunch, these girls are sick!
Then the girls started tossing their hair around all as a team. And talking about something they called Hoo Ha cream?
“I put it here, I put it there,” is what they all did say.  With this much estrogen flowing – stay out their way!

Soon it was time to take the bikes and bags to the start. So they loaded down the Sherpa, like he was a baggage cart.
The newbies had their check lists – they went to the extreme.  Their walls and doors were covered – crazy it did seem.!!
With not much sleep, they awoke; now time for the race, To conquer the course, all fears to face.
The day would consist of swim, bike and run, And yes, don’t forget, they do this for fun.
They endured the aches as well as the pain; they endured the wind, but thankfully no rain.
As I watched the race, waiting for the day to be through, I raised my cup of beer in a toast –

 

Now that’s what smart people do.
Everyone finished, they all crossed the line, with smiles and tears, happy with their time.
The night was tough, but there was one last chore, up at four for the finisher’s store.
The finishers entered at a fervent pace, Forgot their pain, this  the real race.
You see, if you finish you HAVE to purchase the swag, whether a jacket or a shirt, even an Ironman rag.

As a Sherpa, you think you are finally through, When there is still one more job that you must you.
To massage their legs, yes, it’s quite insane, as they scream “It hurts good” ‘I can take the pain.”
To bed they go, their time away almost done.  They all have their medals, they all have won.
See, it’s who they are, it’s part of their soul, to reach the finish, the ultimate goal,
To struggle and fight, to do all they can, To hear the crowd cheer,

“You are an Ironman!”

 

SURVIVING THE TRAVEL CHALLENGE FOR ATHLETES

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Ilana Katz MS, RD, CSSD

 

Whether it is for business or for an event, competitive athletes face many challenges associated with travel. An athlete must maintain a regular eating schedule to ensure proper carbohydrate and protein levels, daily vitamin needs, adequate energy and hydration. Travel, however, very frequently disrupts this schedule and exposes the athlete to foreign food and water which may lead to gastrointestinal distress. This article focuses on key points that will help athletes adapt and reduce the nutrition stress of unfamiliarity. Some of these points include planning ahead, researching destinations and their catering styles, determining what food to pack, and recognizing and remaining aware of energy balance and food safety.

Plan Ahead

Once you account for time differences and jet lag, aim to keep foods and meal times as similar to home as possible. Do not assume that what is normally consumed at home will be readily available, particularly if you venture to a different country. By using the internet, embassies, travel agencies, and the event organizers, you can determine what foods are available and how assessable stores will be to you once you reach your destination.  Foods such as fruit, yogurt, string cheese, jello-type puddings, cottage/ricotta cheeses are usually available if stores are accessible.  If you want to prepare your own food, determine the accessibility of refrigerators, microwave ovens, or even blenders. You may even consider taking a mini blender (such as the magic bullet express T) if electricity is present and appropriate wattage.

Considerations during Luggage Preparation:

Appropriateness of traveling with certain food items and/or mini appliances may differ based on whether all meals are included or part of nutrition is expected to be self catered.  With regard to preparing your luggage:

  • Protein/energy      bars offer great snack options and are easily transportable as well as      non-perishable. Make sure you pack an adequate supply.
  • Other      non-perishable items are easy to throw into luggage, ready to provide a      quick and easy snack or mini meal.       These include packets of oatmeal or other instant hot cereals (all      you need is hot water which can be made in a microwave or in a coffee pot,      usually available in hotel rooms), snack packs like pretzels, animal      crackers, and Fig Newtons.
  • Consider      packing protein powder for meal replacement shakes. Protein powder is      easily transportable and would not take up much extra space if packed into      sandwich bags. The availability of fruit is almost a guarantee in most      cities, and thus protein shakes for recovery and/or as any meal      replacements becomes an easy option. Protein shakers with specifically      designed whipping tops are a great alternative if blenders in      inaccessible, these can be purchased at most health food stores or sports      stores, such as GNC, Vitamin Shoppe, Sports Authority.

Proper research and packing can ensure that you have foods available when needed.

Using what is available

Hotel breakfasts, if included, often have oatmeal packets, bran cereal in little boxes, fruit, and yogurts that can be taken away from the breakfast area when you leave for the day. These can be kept in tog bags for snacks during the day (especially if you are unable to get to a store). Remember, dairy products should not be left at room temperature for very long. By attempting to eat every two to three hours when you are traveling as you would at home, not only do you maintain a well fueled metabolism but you consume these perishable foods within a reasonable amount of time.

Many hotel breakfasts not only serve yogurt and fruit options, but also serve egg options, which can be accompanied by a slice of whole wheat bread/toast or a whole wheat English muffin. Always ask the service staff if they serve eggs, because it is not always evident, and more than likely can be arranged. They may even boil some eggs by request. Be aware of buffet style breakfasts and stick to the same choices you would normally make at home – fruits, yogurts, raisin bran cereal, and egg options.  Especially when away, be very careful of portion size.  It’s easy to forget.

For lunches and dinners, even though it may be difficult and the food may be enticing, make good food choices:

  • Be conscious      of hidden fats in restaurant foods especially in dressings, marinades, and      other sauces.
  • Stick      with grilled, baked, broiled or steamed chicken, fish, and grilled or      steamed vegetables. Coastal cities always have excellent grilled fish – a      great choice for good quality protein.
  • Limit      the amount of fat in snacks and breakfast choices so that if lunches      and dinners are unavoidably high in fat, at least the chance of overload      is minimized.
  • Try      to include a carbohydrate choice for each of the main meals, like rice,      grain bread, baked or sweet potato, or legumes (beans, edamame).
  • Try      to get the whole grain options for carbohydrate choices, such as whole      grain breads, quinoa, couscous, brown rice, etc.

Be high maintenance, wait staff are there to please you and will usually honor reasonable requests without a fuss.

If by Air

You are more likely to receive a lower fat, higher carbohydrate meal if you request a vegetarian meal on the airplane which you should do as part of your pre-planning. Some airlines even offer a sports nutrition meal, and researching options can aid in reducing the risk of gastrointestinal distress, particularly before a competition.

Reduce the stress associated with travel by readjusting to time changes for both sleeping and eating as quickly as possible. Make sure to eat meals when the locals are eating and sleep when the locals are sleeping.

Hydration

It is important to maintain constant hydration, not only in preparation for an event, but particularly while in flight – air travel is a highly dehydrating experience. Sip water and sports drinks continuously throughout the flight as a preventative measure. Consider taking bottled water with you, as their may be a large lag in time from when seated on a plane until the first beverages are served. With regards to the new security regulations, bottled water can be purchased inside the airport once you pass security check points.  Avoid caffeine and alcohol on flights, since both have a diuretic effect, which increase the risk of dehydration in an already dehydrating environment.

Bottled water is highly recommended in foreign countries. Even though you may hear “the water’s safe”, it may be for the locals, but because the water supplies are foreign to our immune systems, they may cause gastrointestinal stress which can quickly put a damper on your time away.

Summary

Disruptions and distractions of traveling away from home can significantly impact performance. Preparation and self education on destinations offer an extreme benefit to keep athletic performance optimal. The main priority is to remain effectively fueled. It is not difficult to adhere to good nutritional strategies away from home, even when in foreign countries. The key to successful travel is planning.

 

Metabolic Effects of Alcohol

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Ilana Katz MS, RD, CSSD

Alcohol is one of those controversial topics that I often get asked about from a sports dietetic point of view. In short, my opinion is that alcohol is certainly a favorite mood-altering nutrient and it therefore has both pleasant and unpleasant effects. Many athletes use a nice cold brew as both a relaxant before a big event, or a celebratory tradition after. So my opinion is “moderation y’all, moderation”. What I think most are really seeking, is the science behind how appropriate my opinion really is. My intention in this article therefore, is to weigh up both the healthy and unhealthy aspects and then let you decide whether it is an appropriate mood altering choice for your athletic performance.

Although many researchers have proven that there may be benefits in a drink a day, for those on a fat loss mission, alcohol is probably one of your worst enemies. Having studied the science myself, I can certainly accept that a glass a day can reduce high blood pressure and therefore also reduce the risk of heart disease. Furthermore, the antioxidant content in red wine for example, could not only combat oxidative stress from athletic training, but could also contribute to a stronger immune system. It is human nature to focus on these aspects when finding a framework for debating alcohol’s positives, however keep in mind the following when prioritizing your goals:

 

Alcohol and weight loss:

Alcohol does have calories – in fact it has more calories per gram than both carbs and protein, and it also metabolizes similarly to fat, allowing for storage rather than a fuel source. These calories are therefore referred to as “empty”.  This is besides the high calorie, pure sugar drink mixes that more than often offer a platform for alcohol to presented in. So if you are exceeding the moderation recommendation above, you are probably sabotaging any fat loss plans, moreover, not using optimal fuel while alcohol is present in your system.

To clarify this more scientifically, your body typically gets energy from calories found in macronutrients (like carbohydrates and fats) that digest in the gastrointestinal organs. When alcohol is consumed however, it gets first dibs on the liver, meaning detoxification becomes a priority and digestion takes a seat in the waiting room. The alcohol molecules diffuse through the stomach wall as soon as they arrive and with its speed racer absorption rate, they find the brain and liver in no time. The liver prioritizes detoxification over digestion, placing all of its attention on the alcohol. Carbohydrates and dietary fats which would normally be required for energy now have an opportunity to be converted into body fat, and carried away for enduring fat storage.

This reaction can be somewhat slowed when food is also present in the system. This is also the reason why the mood altering can take longer when drinking with a meal rather than straight up. However, even if the content passing through the gastrointestinal tract is a mixture of food and alcohol, the alcohol grabs first place in the absorption race, arriving at the liver first, demanding the detoxification to subdue the digestion.

Not to mention that alcohol tends to lower ones inhibitions and will power, which can be detrimental to discretionary food choices. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks would not fill you in to the same extent. In this state, one is more likely to overeat, especially foods that seem to have an absorbent reputation, such as greasy fried food.
Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which enhances thirst, encouraging even more drinking. To avoid overdrinking, for every serving of alcohol, you also get one full glass of water in between.

Many athletes prepare for the extra calories of a drink or two prior to a race, by saving calories to enable this. Skipping meals is a bad idea, it will cause a delay in energy absorption, particularly while preparing for an endurance event.  Drinking on an empty will only enhance the negative effects of alcohol.  Furthermore, allowing oneself to be hungry, may result in grazing on extra calories. If you tend to save calories for some looming drinks, include some extra calorie burn in your taper, instead of missing meals.

Alcohol causes dehydration:

For those swearing by the relaxant benefit of a drink the night before a race, never forget that alcohol is also a diuretic. This means that it causes water loss which ultimately results in dehydration. Water loss results in a loss of important minerals required for performance, particularly the electrolytes such as magnesium, potassium, and calcium. Not only are these minerals vital to the maintenance of fluid balance, but many chemical reactions use them for muscle contraction, relaxation and repair.

Alcohol and sleep:

Okay, so the drinks may actually induce some highly recommended sleep pre-race, I will give you that, but sleep induced by alcohol is often too light. Ultimately, as a result, you may think you are getting some sleep, but you are actually getting less rest.

Alcohol and organ distress:

I have a lot of athletes that seek advice on GI distress. This is a good time to point out that alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Besides this extrapolating the chance of distress during athletic performance, over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.

Is one drink better than another?

“So if I am going to have a drink, which are preferable?” is another question I get asked more than often. I like to put this in perspective of what is more important, the calories or the carbs?  Most think of straight liquor as low in calories because it has no other nutrients, like carbohydrates in it, whereas drinks like wine, beer or mixers do contain carbs. Remember that it’s the alcohol itself that is calorie dense, yet valueless in nutrients (at least the carbohydrates have some energy fuel burning capacity). Alcohol has 7 calories per gram, carbohydrates have 4. And mixed drinks can have even more empty calories in the mixer, besides the alcohol.  So to summarize this point, straight liquor contains approximately 100 calories per shot and that’s without the mixer. If you are calorie conscious, it would be preferable to mix liquor in a diet or club soda, instead of fruit juice, regular soda or sugary premade mixers. The sweeter the drink, the more likely it is to have more sugar, whether its liquor or wine, or mixed drinks. In that respect, dry wines usually have fewer calories than sweet wines. Straight liquor has fewer calories than mixed drinks. Beer and wine have some nutrient benefit in their carbohydrate content. So pick your own poison.

          OR

Summary:

Although we can certainly debate that alcohol has some health benefits, we can also see that those with body composition goals or performance targets (or even both) should focus their debate on their priorities. Defending alcohol for the role it plays for you, is one thing, but always keep in mind the flip side to that defense mechanism. And if you do decide to partake in some indulgent traditions, here is a comparison of some drinks that can aid in goal oriented decisions:

Drink

Serving Size

Calories

Red wine

5 oz.

100
White wine

5 oz.

100
Champagne

5 oz.

130
Light beer

12 oz.

105
Regular beer

12 oz.

140
Dark beer

12 oz.

170
Cosmopolitan

3 oz.

165
Martini

3 oz.

205
Long Island iced tea

8 oz.

400
Gin & Tonic

8 oz.

175
Rum & Soda

8 oz.

180
Margarita

8 oz.

200
Whiskey Sour

4 oz.

200

 

 

My Cycling Training Trip To Mallorca

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Majorca or Mallorca (yes, it has various spellings, I guess catering towards both Spanish and English dialects) an island located in the Mediterranean Sea, is one of the  Balearic Islands.  Ok, I know you know I am smart, but I did have to look that up (Smart, but Geographically challenged, in other words). Regardless, of how you spell it, or where it is exactly on a globe, it is one stunning place… and what better way to take such beauty in, but on a bike!!

 

How this came about… Meet Laura, Founder and CEO of Team Lipstick, and the part that initiates our contact, is that she is also the Athletic Director of the CNN Triathlon Challenge.

So a few months ago, at the kickoff weekend for CNN Fit Nation, I was asked to do a nutrition presentation for them. What an opportunity. I was so excited to meet Dr. Sanjay Gupta, definitely America’s blue-eyed boy, and be a part of such an inspiring story. Anyway, long story short, Laura and I hit it off, and next thing I knew I was booked and ready to join her on her training camp in Mallorca.

Fast forward… August 17th – Atl – Madrid with bike pedals, saddle, helmet, water bottles, and a touch of nervousness in tow. Nervous, more because I was renting a bike. This meant Dori and Giant, who have given me utmost support, had to stay home. I also knew my bike skills are not quite up to scratch… (It’s a mental fear I have after a couple of serious injuries, so no need to say more… ).

Meet my new BFF (Eddy Merckx)     [Sorry Dori, Sorry Giant, I fell in love within minutes.]

I faced many fears, and learned a lot along the way, and thus I thought that would be the most effective way to present my report:

What I learned:

I will never be a pro cyclist.

I continue to have a drinking problem… yes, I am still struggling to drink on the bike. It’s a mental thing, and I am yet to find a way around it. I know if I do not “just do it” it will never happen, but baby steps are in place. Like changing hand positions, touching the bottle, touch my legs, going into the drops…  Thank goodness for my Speedfill (T) system set up on my giant, and my aero-bottle set  up on Dori, else I would be reprimanded for being a sports dietitian who claims drinking on the bike is dangerous.

I am an endurance junkie (ok, I knew that already,) but I learned I am too far gone to ever recover. For example: I ran 3 times before some all day bike rides, and swam 3 times after. I also did not want to put the bike in the van when it was a unanimous vote to do so. I loved every minute (ok, except for some of those screeching u-bend twisty turny downhills) but that’s not endurance, that is just plain survival. And then, the van was all but short of a halo.

I am not as much bothered by dry heat than by humidity… Mallorca had record breaking temps, but I felt fine all the time, whether it was on the bike, or not. Yet at those same temps in humid Atlanta, I was close to heat exhaustion.

This is one I have always known, but seeing it is my professional career, I will emphasize it again:  Nutrition is 85% of the lean and fit equation. How did this trip reinforce that for me, well, even with the hundreds of biking mileage, and the other cross training disciplines, my clothes STILL managed to shrink in the closet…mmm…. I put it down to the typical European lifestyle of late night dinners (and every dinner is an event), late mornings with big (scrumptious) breakfasts, and larger than “what I am used to” lunches. The lunch places we stopped at were phenomenal, the problem is by that time, after strenuous climbing and heart stopping descends, one no longer cares how much one consumes.

I need more bike skill lessons. (Any coaches out there willing to trade services??) I knew starting out that I had none (I am realistic, I know my biking needs major work, but until now, I have never embraced a coach’s advice to my full potential). Guido and Laura were great teachers, and I can confidently say that I learned a lot from them both. One major fear factor for me was to descend with more confidence and a securer feeling of safety just by practicing the anchoring methods Laura demonstrated (no, it does not come naturally to everyone…). It will take some time, and I may need lots of bike skill practicals, but I have a few specific targets now to focus on… watch out GAPS of GEORGIA, bring it !!!

I learned that Mallorca can be described as the Gaps on Steroids.

On the very first day, I learned that I would rather ride in major traffic than on a skinny little bike path. I am not kidding… the bike paths felt more dangerous than any other terrain I have experienced. They are about one bike width wide. People are screeching up and down them on all kinds of machinery: road bikes, mountain bikes, beach cruisers, roller blades, skate boards, animals and things attached to leashes, to name a few, needless to say, only the Americans (and only some of them) are wearing helmets. I think I had 117 mini heart attacks on the bike path… Funnily enough, my New York contemporaries cruised easily along… I guess the bike paths in New York parallel those in Mallorca. I love you, Silver Comet Trail !!

I also learned that white stripes across any road gives a pedestrian magic powers to avoid death. I am not kidding, the pedestrians step into the white stripes and never care to even look if a car or cyclist may not have enough time to apply on breaks before they are reached. Yes, it is there right of way, but O.M.G, I would still look… I almost ran into 4 pedestrians because of the short distance I was given for brake effect. Ok, this may go hand in hand with my bike skills… BUT STILL !!

I learned that Mallorca is a cyclists dream. One can experience the beauty of a Mediterranean Island, embrace new cycling terrain every day, ride in mountains next to the blue, blue ocean, ride through the typically Spanish villages which offer and shou culture, and get in some valuable training simultaneously. In fact, many pro cyclists choose this Island to ready themselves for the Tour de France and the like (not taking Pro cycling any further than this, as the Pro’s are currently wrapped up in their own can of worms at the moment… carry on).

Europeans are extremely affectionate and open. They can put on a rag and still look fashionable. Their aura’s scream Romance… and I cannot wait to experience more European countries, with my now whetted appetite from Spain.

Madrid airport sucks !! (no need to say more – those that have traveled through there, can empathize, right?)

Finally, I learned that I would rather be in Mallorca than anywhere else in the world, right at this moment… Ok, that’s a bit far fetched… needless to mention that I came home to no water, dead car (don’t ask… its not worth the answer, nor the 3 triple A service calls later), no internet, and a coming down of my endurance high. Its all sorted out now, thanks to Superior Plumbing, My Computer Guy (Key Information Solutions) and the fact that my brand new car battery is under warranty.

yes – here there was plumbing, internet, and a means to get where I needed to go: My new BFF – Eddy Merckx Bicycle!!

Lastly – thanks Laura of Team Lipstick, and Guido of Life Style Cycling… I learned that I am a better cyclist and person than I was last week 😉

AND A YEAR OLDER TOO !!

              GOOD NIGHT !!