Hello all!

Just a reminder that on Saturday, March 5 we have a meeting with a lot going on.  We will start at 9 am with a group run from the Meredith Community Center.  When you are done, come in and order your personal omelet.  While waiting for your omelet, eating fruit salad, and other yummies, we will be swapping any tri stuff you no longer want or need.  Bring anything you do not want and come and see what others have to trade or sell!

Afterwards, we will learn from Brian McCall of Lakes Region Cyclery, how to take care of your bike, change a flat and more.  Bring your bike so you can practice!

Do 4 sets of 500 yards (or 200, 300, 400 or wherever you are)  The first one is a warmup.  Swim easy and think about your form.  The second one is for drills.  Swim a 50 kick then a 50 pull.  Then do 50 with your hands in fists.  Add a 50 kicking on your back, then do a 50 wtih paddles or fins.  You get the idea.  The next one is for speed.  Do 25 fast and then 25 easy for the duration of the set.  If you lose form, stop and rest for a minute before continuing.  The last set is also a cool down while thinking about form.

Here is a nutrition idea that I heard, but have not tried yet.  If you try it, let me know what you think.  Having a sugar craving?  Eat a dill pickle, it should make the craving go away. Of course, a sugar craving can also mean you need more protein so use your judgement to determine what your body is telling you.

Have you done a hill workout lately?  Try 6-8 hill repeats:  Do a 10-15 minute warmup first then run hard, lifting your knees high for 1.5 minutes (adjust this time if you need to)  Turn around and run downhill with some effort for 30 seconds and then do 2 minutes easy, repeat.  

See you on March 5!