Happy New Year Everyone!

It was a great 2018 as we saw plenty of new faces and old faces come together working successfully through the cold, rain, humidity, and those tough TRiYON workouts. I truly believe that a healthy lifestyle, consistent training, and successful racing takes a support team to stay motivated and excited. I appreciate everyone continuing to come out in the dark morning hours and look forward to another fun year of seeing many new personal bests!

Also in 2019 I will continue to endorse YonBons. So many of you have trusted me on 50-25-25 nutrition and have been using YB's with great results. I was grateful to have the opportunity this past Summer to create them and now look forward to spreading the word.

I often use My Fitness Pal to check on macros percentages and was please to see this recent article in my inbox. It's a great simple explanation of food, energy, and training. I hope to see everyone this week at Freedom Park for a hill workout to start off 2019! Make sure to check the Wednesday workout locations listed below for our next 4 weeks!

"When you jump out of bed at the buzz of your 5:30 a.m. alarm for an early morning workout, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted — and the last thing you want to hear during a grueling workout is your stomach growl.

While simple carbohydrates found in sports drinks, energy gels and cereal provide a quick source of energy, they might not sustain you through a longer workout. Pairing these energy-boosting carbohydrates with a small amount of fat and protein is the best way to ensure sustained energy while working out. Adding in a dose of protein floods your bloodstream with amino acids right when you need them the most, allowing for muscle-building optimization. Healthy fats slow the digestion process, promoting a gradual release of energy throughout a longer workout.

The size of your pre-workout meal will vary depending on the length of your workout and your energy needs. Going for a long or high-intensity workout? Consider a more energy dense meal, but keep in mind it may take 3-4 hours to fully digest. A lower-intensity workout will require less energy. Aim for a small meal that can be digested in about 2–3 hours. But, if you’re working out early in the morning, you won’t have 2 hours to spare. Consider a 100–200 calorie snack; these will take you less than an hour to digest and won’t weigh you down"

- My Fitness Pal