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I finally picked up the second edition of TrainingPlans for Multisport Athletes, had to because the pages were falling out of the first one.  Anyway, one quick question please.  Can the 13 weeks to a half Ironman be adapted so it becomes 13 weeks to an Olympic distance?  I don't have the 26 weeks to train, my race is April 14th, about 14 weeks away. 

It's not that I procrastinate in picking my races, my students pick my races.  Every so often, usually once a year, one of my students challenges me to race them.  This school year they waited till just before Christmas break to issue the challenge, so I had to pick a race close to home and before they get out of school.  But, I ramble.  Any help you can give in this matter would be appreciated.  






Hi F.D. ~


Thanks for letting me know you enjoy my work. I have a few suggestions: 


  1. If you have the fitness now – you can use the last 14 weeks of the 24-week Olympic plan in Training Plans for Multisport Athletes. If you have the endurance but not the intensity, then you can use Zone 3 for the higher intensity efforts rather than Zone 4+ in that plan.
  2. Another option is to begin the 24-week plan where your current fitness is – that is pick a week that seems “doable” to you. It can be a stretch, but don’t make it a 50% increase from your current fitness. Work your way through the plan by sequential weeks until you are one or two week out from the race. Then use the last one or two weeks of the plan to taper into the event. I say one or two because it depends on where you start now and where that puts you near race day. The bottom line here is you want to be rested heading into the race.
  3. Also, my book Triathlon Training Basics has a fit beginner plan that is 12 weeks long. The training hours range from 5:15 to 8:00 per week for this one, so it’s not a performance oriented plan but rather one intended for “comfortable completion”.


Which option you use depends largely on your current fitness.


Hope this helps. Let me know how the race goes for you ~




Detailed off-season plans for triathlon andcycling, along with event-specific running, cycling and more triathlonplans found here.


Comments can be added on Facebook.


Ironman and half-Ironman plans available on ActiveTrainer.







405 Views 0 Comments Permalink

One of my athletes doesn't have access to a cable or other seated rowing machine and needed an alternative exercise. He does have access to a Smith Machine.


The solution?


Inverted row.


I tried this exercise yesterday and it is TOUGH! Though I can do seated rows all day long, I was unable to lift myself from the floor to touch the bar even once. And, I could only do five reps getting my torso about six inches from the bar.


My first goal is to be able to do five consecutive movements, with a solidly planked body, touching my torso to the bar.


Anyone else tried this?





Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.


Comments can be added on Facebook.


Ironman and half-Ironman plans available on ActiveTrainer.

465 Views 0 Comments Permalink

Why is childhood obesity is on the rise?

Why are thin people “fatter” than they used to be?

Why is morbid obesity, type 2 diabetes—and even sex reversalis fish species—becoming common?

…Is something pervading our environment that is making us fatter?


Traditionally, we look at overeating and underexercising as the main contributors to the obesity epidemic. Diet and exercise are deemed to be the solutions to the problem. Maybe we are overlooking other factors? Do we need to pay attention to new research on “obesogens”?


Obesogens are chemical compounds found in food, drugs, and industrial products (like plastics) that may alter metabolic processes and predispose some people to gain weight. These compounds may contribute to more and bigger fat cells. Exposure to these compounds in utero may explain (in part) why childhood obesity is on the rise, why even thin people are “fatter” than they used to be, and why morbid obesity, type 2 diabetes, and sex reversal in fish species is on the rise.


Clearly, we need to explore all possible factors that contribute to weight issues, not just diet and exercise. Some of these factors include looking at ways to reduce potential environmental obesogens that might be in plastics, canned goods, nonstick cookware, air fresheners, laundry products, and personal care products. Obesogens may be yet another reason to eat less processed foods, particularly those that come packaged in plastic or cans. The research is in its infancy, so stay tuned—and until we know more, start eating more foods that are minimally processed!

For more information:

1,851 Views 0 Comments Permalink Tags: weight, obesity, body_fat, nancy_clark, plastic, obesogens, processed_foods

One of the athletes I’m currently coaching was expressing discouragement due to her seemingly slow progress as a swimmer. She was being very self-critical and I told her that though she’s been swimming for about 1.5 years training for triathlon, she is still a beginner - maybe an early intermediate swimmer.


She had done some swimming as a child, but that was around 20 years ago and she hadn’t done much swimming since childhood.


I told her that to reach the top of her triathlon game – in terms of personal potential – it would take some 10,000 hours of training or roughly 10 years. She was surprised.


The first time I heard the 10,000 hour number was at a presentation given by Istvan Balyi during the USA Triathlon Art and Science Conference for coaches about 7 years ago. In Balyi’s presentation he was referring to sport development in young athletes seeking to reach the elite level of sport.


Though my athlete isn't looking to reach the elite level of triathlon, she does need to be patient with her sport development. You may not be aiming to reach the elite level of sport, but perhaps you want to ahieve high levels of personal success. If you're feeling frustrated by your progress, be patient with your development as an athlete.


Champions - and achieving your personal sport potential - isn't achieved in a year or two.


You can find a paper written by Istvan Balyi here.





Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.


Comments can be added on Facebook.


Ironman and half-Ironman plans available on ActiveTrainer.


492 Views 0 Comments Permalink Tags: hours, istvan, balyi, 10000

If you are doing a cable pull down exercise to work your abdominal muscles, you can consider a couple of modifications to the way many athletes do this exercise - shown here.


If you’ve been following the blog, you know I’ve been emphasizing balance exercises. The modifications I’m going to suggest to the cable pull down or cable crunch were driven my desire to improve my double-poling power while Nordic skiing. However, I think these exercises are good for other endurance sports as well.


First, move the pulley mechanism so the pulling force comes from in front of you rather than above your head. The force should come from roughly a 45-degree angle. The second modification is to stand on one leg while doing the pulling maneuver. (Yes, like using a double-polling technique while skiing.) Finally, when you rise up, don’t hyperextend your spine, rather keep it in a more neutral position.


This one works best with lighter weights.

534 Views 0 Comments Permalink Tags: training, weight, strength, skiing, cable, pull, down, nordic

The route for the 2013 USA Pro Cycling Challenge wasannounced today. Here are the city stages and dates:


2013 USA Pro Challenge stages
August 19 Stage 1: Aspen/Snowmass Circuit
August 20 Stage 2: Aspen/Snowmass – Breckenridge
August 21 Stage 3: Breckenridge – Steamboat Springs
August 22 Stage 4: Steamboat Springs – Beaver Creek
August 23 Stage 5: Vail Time Trial (ITT)
August 24 Stage 6: Loveland – Fort Collins
August 25 Stage 7: Denver Circuit


The Loveland-Windsor-Loveland-Estes Park-Fort Collins proposed (not final) route covers many of the roads that I ride on a regular basis. We do the route from Loveland to Estes Park a minimum of once per month. This stage, called "the penultimate stage" by VeloNews writer Brian Holcombe, will be fun to watch. The canyon leading to the small town of Glen Haven, is a perfect place to make abreak. The sight-distance lines are short. If a move can’t stick there – the switchbacks will break those who are near the edge.


Here’s the proposed route:

View Larger Map




Below is a link to a ride from Loveland to Estes Park viathe switchbacks and back on Highway 34. This is only a small piece of the stage and it has 3,858 feet of elevation gain:




Detailed off-season plans for triathlon and cycling, along withevent-specific running, cycling and more triathlon plans found here.


Comments can be added on Facebook.


Ironman and half-Ironman plans available on ActiveTrainer.

492 Views 0 Comments Permalink Tags: route, estes_park, loveland, glen_haven, fort_collins, usa_pro_challenge, switchbacks

Restricting food intake to lose weight is the common approach to becoming leaner. Yet, research consistently tells us that reducing diets are often unsuccessful and contribute to weight gain in the long run, to say nothing of depression and disordered eating behaviors. A growing body of research suggests that intuitive eating is a healthier alternative to current strategies of dieting to lose weight.


Intuititve eating is a sustainable approach that focuses on trusting your body to tell you how much to eat so you will stopping eating when you are full. Intuitve eaters eat for physical, not emotional, reasons.This is how normal-weight people tend to eat.


We were all born with the ability to eat when hugnry and stop when content. Unfortunately, our society’s food environment and lifestyle easily derail intuitive eating behaviors. We are often too busy to eat when hunger arises or fail to have food available. Many dieters even keep food “out of the house” due to lack of trust regarding their ability to stop eating when they are full. Fatigue and stress, in addition to the denial and deprivation associated with dieting, further compound the drive to overeat.


As a society, we need to step away from encouraging both young people and adults to diet and instead focus on—

1. teaching them how to eat mindfully (i.e., to connect with body signals: Does my body need this food?),

2. improving the food environment (such as having salad, not French fires, be the default side dish on menus), and

3. making sleep more of a priority.

As an adult, you can take steps to reclaim this innate behavior  and teach yourself how to eat intutively so you can better invest in your health and well-being.


For more information, enjoy reading Intuitive Eating by EvelynTribole and Elyse Resch.


With best wishes for a happy and healthy 2013.



1,962 Views 0 Comments Permalink Tags: dieting, nancy_clark, intuitive_eating, how_to_get_off_the_diet_roller_coaster, evelyn_tribole

For the athletes that I’ve coached for at least one season and for those with no access to a gym facility, I’ve added walking lunges to their strength training programs this off-season (base or preparation periods).

I’ve done this for several reasons:

  • It’s an easy exercise to do anywhere
  • You can use hand-held barbells or home-made weights (including rocks in a backpack) rather than a squat bar. 
  • This exercise is dynamic and works not only the gluteus maxiumus, but also quadriceps, adductor magnus (for those that had adductor cramps last season, working these muscles may help), soleus, hamstrings, gastrocnemius and also uses several other muscles as stabilizers.


You can find the simple strength training plan I use for my athletes under the free supporting download documents section here.

There is a great video on walking lunges on the site

PS…For those of you that ski in addition to cycling andrunning, this is also a good exercise for balance

PS2...Begin with 10 walking steps, no weight. Move to 20 walking steps, no weight. Once you get to 20, begin adding weight.




   Detailed off-seasonplans for triathlon and cycling, along with event-specific running, cycling andmore triathlon plans found here.


   Comments can be addedon Facebook.


   Ironman andhalf-Ironman plans available on ActiveTrainer.

730 Views 0 Comments Permalink Tags: running, cycling, strength_training, skiing, walking_lunges

A fellow coach, Steve Diggs, sent me the link to this research paper. Several years ago, Steve and I had a discussion about high intensity training (HIT) programs that other coaches were using, as well as repeated training for Ironman distance events. The short of the discussion is that we both had a gut feeling that there is some top limit for the volume of HIT and overall volume of endurance training where if you go over that limit, it is harmful to your health.

Now there is research that is backing up our gut feelings. Here are a few key plucks from the research paper:

· Mohlenkamp et al studied 108 middle-aged German long-term marathon runners and compared them with matched nonrunner controls. They observed a greater atherosclerotic burden in the marathoners as documented by higher coronary artery calcium (CAC) scores.

· Indeed, long-term sustained vigorous aerobic exercise training such as marathon or ultramarathon running or professional cycling has been associated with as much as a 5-fold increase in the prevalence of atrial fibrillation.

The conclusion of the investigation follows:

In some individuals, long-term excessive endurance exercise training may cause adverse structural and electrical cardiac remodeling, including fibrosis and stiffening of the atria, right ventricle, and large arteries. This theoretically might provide a substrate for atrial and ventricular arrhythmias and increase cardiovascular risk. Further investigation is warranted to identify the exercise threshold for potential toxicity, screening for at-risk individuals, and ideal exercise training regimens for optimizing cardiovascular health. For now, on the basis of animal and human data, cardiovascular benefits of vigorous aerobic exercise training appear to accrue in a dose-dependent fashion up to about 1 hour daily, beyond which further exertion produces diminishing returns and may even cause adverse cardiovascular effects in some individuals.

While it currently appears the researchers are saying “some individuals” – the endurance sports and intensities that some of us do repeatedly “may not” be good for overall health.

If it turns out that anything over an hour a day is bad for you – will you give up doing the distances and intensities you love so much?

Or – will you say everyone must die of something and if doing endurance sports year after year does it, I’m okay with that? (Comments can be added on Facebook. )



Note: Find the full article here, including a video interview with the author. The short video is worth watching.





Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.


Ironman and half-Ironman plans available on ActiveTrainer.



956 Views 0 Comments Permalink Tags: sports, running, cycling, triathlon, endurance, health, risk

   Quinoa is becoming maintream among many health-conscious athletes, many of whom are vegetarians or vegans. They may choose to eat quinoa because it is said to be a protein-rich grain. (Technically speaking, quinoa is a seed, but we eat it as a grain-food.) Quinoa is also touted as containing all the essential amino acids. 


But as you can see in the chart below, quinoa is not really a protein powerhouse. Be sure to eat it along with tofu, beans, yogurt or other protein-rich foods to reach the target of 20 to 30 grams protein per meal.


Quinoa is also expensive: $6 per pound, as compared to brown rice at $1.50 per pound.


Here's how some grains compare:



1 cup


Pasta, white2 oz. dry2007 g2 g2 mg
--whole wheat2 oz. dry200862
Rice, white1/3 c dry225412
Rice, brown1/3 c dry225521
Quinoa1/3 c dry200853




If you are a quinoa consumer, please let me know your reasons for choosing quinoa.


2,042 Views 0 Comments Permalink Tags: grains, nancy_clark, quinoa, vegan_diet, vegetarian_diet

Edible seeds and nuts are not only nutritious but can add a nice crunch to yogurt, cereal, salads and casseroles. Most have a mild, and slightly nutty flavor. They are rich in polyunsaturated fats, fiber, anti-oxidants, vitamins and minerals such as Vitamin E and magnesium—but they also add calories. Dieters beware—a few tablespoons here and there of nuts and seeds from the salad bar can add another 200 to 400 calories!


Flax is a source of health protective ALA omega-3 fats. You need to grind the seed or else it will passwhole through your digestive tract.

Chia, like flax, is a source of ALA omega-3 fats. ALA is not as effective as fish and animal sources of omega-3, but any omega-3 is better for your health than nothing. When soaked in water for 10 minutes, chia seeds create a gel that can be used as a thickener for smoothies and as an alternative to eggs and oils in some recipes.

Sunflower seeds have a pleasing taste when added to a salad, muffins, or  cereal. Sunflower butter is a popular alternative to peanut butter, and is rich in healht-healthy polyunsaturated fats

Pumpkin seeds, also known as pepitas, have a nutrient profile similar to other seeds.

Hemp contains all the essential amino acids, adding aboost to vegan diets.

Sesame seeds have a gentle flavor. They make a nice coating for sauteed or baked chicken breasts (in place of—or in addition to—bread crumbs).


Here is how their nutritional value compares. Note how the calories can add up quickly. They offer some protein, but for a vegan athlete who may need at least 60 to 90 grams of protein per day, they are not a strong protein source. The same goes for calcium and iron; nuts and seeds are a source of those nutrients, but generally not a strong source -- unless you happen to enjoy lots of sesame seeds (for calcium) and chia (for iron)!





Serving size




Protein grams


Fiber grams


Calcium mg









¼ cup (30 g)












Has ALA omega-3 fats


Flax, ground


¼ cup

(30 g)












Whole seeds do not get digested


Hemp seeds


¼ cup

(30 g)












All essential amino acids




¼ cup

(30 g)












Grind for alternative to peanut butter




¼ cup

(30 g)












Also called pepitas




1/4 cup (35 g)













Good source of calcium!


Walnuts, chopped


¼ cup

(30 g)












Has ALA omega-3 fats

1,602 Views 0 Comments Permalink Tags: nuts, chia, seeds, salad_toppings, hemp, sesame_seeds, sunflower_seeds

A few weeks back when I knew I needed my appendix removed, I asked the surgeon what to expect after the surgery and how long it would be before I could get back to doing normal workouts. In this blog, I outlined what might be expected for me.

Before Igive you details of what I did, I want you to understand this is no recommendation for anyone else. It is just the details of my recovery. I know there are plenty of people that take longer and probably some that take less time as well.

That written, all workouts below were aerobic. The early workouts were what I would call uncomfortable, nothing was painful. I expected some discomfort early in the game.

Surgery Day –The surgery went well and I was home a little over 3 hours after heading out to the hospital. I took ½ of a narcotic pain medication to bridge a gap until I could take ibuprofen. Obviously no workouts today.

Day 1 – Ibuprofen only, no narcotic meds. No workouts.

Day 2 –Ibuprofen, 30-minute walk.

Day 3 – Reduced levels of ibuprofen, 30-minute indoor trainer ride. (This felt fantastic and seemed to help removed some of the CO2 bubble below my diaphragm.)

Day 4 – No more ibuprofen from this day forward. Did a 40-minute indoor ride followed by 10 minutes on an elliptical trainer. The elliptical experience was enough to know I don’t want to run yet. (After this workout the CO2 bubble was gone. Hooray for getting the blood moving.)

Day 5 – Didn’t feel like an aerobic workout so did a 20-minute walk.

Day 6 – 45 minutes of indoor cycling followed by 3 sets of walking lunges and 3 set of squats (body weight only).

Day 7 – Very easy 90 minutes on the road bike. (Outside, yeah!)

Day 8 – 38 minutes of a run/walk combination. I felt better at the end of the session than at the beginning. It seemed that my abs needed to be stretched out a bit and get some blood moving into them  – which didn’t seem to be happening on the bike.

Day 9 – 75 minutes road bike.

Day 10 – 60-minute swim and 30-minute run later in the day.

Day 12 – Road bike to Estes Park, one way, for a total ride time of 2:40. (This is half the distance and a bit over half the time of what was “normal” for me on a weekly basis prior to the surgery. No, I don't ride to Estes each week, but similar distances and times.) I capped intensity at the top of Zone 2 on this ride and felt great the entire time. I had no issues whatsoever.

Day 13 – Had the post-surgery exam and everything looks great.

Additional items I did that may or may not have helped: I wore travel compression stockings through Day 3 since I wasn’t doing much moving. I consumed fresh pineapple (for the anti-inflammatory properties) through Day 10. I supplemented with Branch Chain Amino Acids and L-Glutamine through Day 10 (and four days preceding the surgery). Though no fun, I iced my belly Day 1. They did recommend ice on the day of surgery “if I feel like it” – I didn’t. I suspect this would have helped with healing the stretched out abdominal muscles even more, but…

I was sleeping around 10 hours per night the first five days and taking a nap each day. Sleep is critical to recovery. I will say I didn’t sleep “well” until Day 8. 

I’ll stay away from lifting any weights until after Day 14. When starting back to weights, I’ll keep it light. (The concern is getting a hernia.) There are no restrictions now on mountain biking, skiing, running or riding.

If you have to do some type of non-emergency abdominal surgery, consider going into the surgery not exhausted from training. Don’t view your last few workouts as an opportunity to binge on volume or intensity because you’ll be off workouts for awhile.Instead, go into surgery well rested so you can get back to workouts more quickly. When you visit the surgeon, let him or her know what is normal for youbefore the procedure and what you might expect afterwards.

If you’re reading this prior to heading for a procedure, all the best to you ~



Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.


Comments can be added on Facebook.


Ironman and half-Ironman plans available on ActiveTrainer.

733 Views 0 Comments Permalink Tags: running, cycling, swimming, workouts, recovery, appendectomy

On the road to recovery, there were a few things that surprised me (as in, I had no clue I’d feel this way) and some things I’m pleasantly surprised about.

I’ll give you lots more details on workout specifics after I see the doctor early next week for my follow-up appointment; but a few brief, pleasant surprises. First, I was on an indoor bike for 30 minutes three days after surgery. To date, after every aerobic workout I’ve felt better than before the workout - and it lasted. That is, I didn’t just get an endorphin high that left and also left worse off for recovery. In all cases so far, aerobic work seems to have sped up the recovery process. Within the last few days I’ve had a real run (not walk, jog, shuffle), an hour swim and a decent outdoor bike ride.

One of the things that surprised me is that I was afraid to drive the car for the first time. I had this odd fear that if I’d crash, the seat belt would dig into my surgery area and REALLY hurt. I was paranoid about having an auto accident. Never in my life have I had that fear.

I was also surprised to be afraid of riding my bike outside for the first time. When I tried to analyze why, it seemed I was afraid of falling – perhaps popping open wounds – and I had an odd fear that I would get so tired that I wouldn’t make it home. Turns out there was nothing to fear, I didn’t fall and I made it home fine.

Finally, because it’s not comfortable to have anything tight around my belly button area or even low and pushing up against the belly button (like low cut jeans will do when sitting) – I’ve found myself being attracted to those velvety workout-looking pants and hoodies. I can see how they make the perfect public attire for those not wanting to wear anything tight.

I have yet to purchase said soft-looking, stretchy outfit – but I was surprised at how I was suddenly attracted to them. Those that know me well say they day will not come when such a purchase will occur…


...don't count on that. When comfort is key, people will do unusual things.




Detailed off-season plans for triathlon and cycling, along with event-specific running, cycling and more triathlon plans found here.

Comments can be added on Facebook.

Ironman and half-Ironman plans available on ActiveTrainer.


2,022 Views 0 Comments Permalink Tags: recovery, appendectomy

Sports organizers often have to wear many hats and operate on limited budgets. You’re probably an admin, marketer, designer and logistician all rolled into one. When it comes to marketing, wouldn’t it be nice to have professional, creative graphic designs to spruce up your eteamz site? Well you can now.


Here are five easy online tools we found that will help you, the multi-tasking sports organizer, take your graphic designs up a notch (for free!):


1. Timetoast - This site allows you to create compelling, interactive timelines and share them around the web. For example, you could create a timeline of your team/league – when it was founded, how many kids competed each year, any notable championships, etc.


To show you what we mean, here’s something a Timetoast user created about the History of Women in Sports:


2. Wordle - This “toy”allows you to generate word clouds from text that you provide. You can tweak your clouds with different fonts, layouts, and color schemes. The images you create with Wordle are yours to use however you like. You can print them, put them on a poster, add them to your website, or save them to the Wordle gallery.



3. - Here’s a website that “empowers people to tell stories with data.” It provides really easy tools you can use to create professional infographics for free.

For example, below is an infographic a user created about Sports & Social Media. As you can see, it’s easy to create professional, fun graphics, with no experience necessary! Choose from lots of free templates and create your own.

11-28-2012 6-12-11 PM.png

4. Prezi - Take your old slide decks up a level and “make your presentations zoom.” Using this free tool, you can create dynamic, professional presentations and present them online or offline.

11-28-2012 7-06-22 PM.png


5. eMarketing Center: This is a free resource for anyone to use! Check out articles on industry best practices,download graphic templates, watch webinars on demand, and more.

11-28-2012 6-18-58 PM.png

10,223 Views 0 Comments Permalink

Are you searching for the perfect holiday gift for your teammates and exercise buddies?

Remember that active people welcome healthful food gifts, such as a baggie filled with homemade

trail mix then tied with a bow, a loaf of bread warm from the oven, a nutrition book with recipes.


Here’s a favorite trail mix recipe from my Sports Nutrition Guidebook, a popular gift in itself!


Sugar and Spice Trail Mix

This tasty pre-exercise snack is sweet, but not too sweet.

Put it in small baggies tied with a bow, and you’ll have gifts for the whole team! 


            3 cups oat squares cereal

            3 cups mini-pretzels, salted or salt-free, as desired

            2 tablespoons tub margarine, melted

            1 tablespoon packed brown sugar

            1/2 teaspoon cinnamon

            1 cup dried fruit bits or raisins


1. Preheat oven to 325°F.

2. In a large resealable plastic bag or plastic container with a

   cover, combine the oat squares and pretzels.

3. In a small microwavable bowl, melt the margarine; add the

   brown sugar and cinnamon. Mix well; pour over the cereal.

4. Seal the bag or container and shake gently until the mixture is

    well coated. Transfer to a baking sheet.

5. Bake uncovered for 15 to 20 minutes, stirring once or twice.

6. Let cool; add the dried fruit. Divide into 10 baggies.


Yield: 10 servings   

Total calories: 2,000

200 calories per serving; 40 g Carb; 5 g Protein; 2 g Fat


Recipe courtesy of the Amer. Heart Assoc. (


Recommended Reading

Helpful sports nutrition books can also be a welcome gift.

Here are a few suggestions from the books that I have written :


Nancy Clark’s Sports Nutrition Guidebook

            The sports nutrition bible for learning how to eat to win.

The Cyclist’s Food Guide: Fueling for the Distance

            For cyclists who are doing long rides or tours.

Food Guide for Marathoners: Tips for Everyday Champions

            Perfect for novice marathoners who fear hitting the wall!

Food Guide for New Runners: Getting It Right From the Start

            For the novice runner who wants to lose weight and run well

Food Guide for Soccer: Tips and Recipes From the Pros

            Useful gift for coaches, players, and soccer parents. Yummy recipes, too!


With best wishes for a joyful holiday season,


2,096 Views 0 Comments Permalink Tags: recipe, holiday_gift, trail_mix, sports_nutrition_books, christmas_gift