For those who enjoy tennis, golf, cycling and running, adding another clothing layer should suffice. Early morning joggers and cyclists, however, should also consider purchasing long fingered gloves and toe booties to layer on top of your cycling shoes.

Now is also the perfect time of year to head out to the farmer’s market and stock up on seasonal fruits and vegetables. Squash and root vegetables are abundant during the fall months and are a unique and healthy option to add to your diet.

A low calorie option to pasta is spaghetti squash. It is easily prepared in the microwave or it can be baked in the oven.  It is very tasty and provides enough fuel for you to continue the outdoor activities that you love so much.

For a green market near you check out the list by visiting:  http://www.grownyc.org/ourmarkets.

Happy fall!

“The course is so beautiful!” and “It’s flat all the way,” friends continually told me. I wasn’t even really sure where exactly Montauk was, but I figured having a 70 mile bike ride hanging over my head would force me to start training earlier this year than in years past.  As usual I recruited my trustworthy training partner, Jenn, and along the way we bullied Megan, a member of Physical Equilibrium’s triathlon team, into joining us as well.

We began training in March and I am happy to say that it went really, really well. We completed  a 60-mile training ride two weeks before the event so we would have two weeks to taper properly.

On race day, we were all pumped and excited, especially for the variety of  promised foods at the finish line! Since the ride offered distances of 30, 70, 100 and 145 mile courses, I was curious to see how it would be organized as everyone finished at the same location. The directions on the website and the materials we received in the mail happened to be extremely thorough and well organized.

We checked our bikes for transport in Manhattan the day before the ride and arrived at Penn Station the morning of to travel to the starting line.

We arrived on time and our ride began at 9:45am. The first few miles went smoothly but disaster struck well before the first rest stop at 14.5 miles as a long stretch of road was flooded from the previous day’s rain storm. At one point we actually had to dismount our bikes and carry them through wet sand to avoid submerging our entire lower legs. Making matters worse, Jenn also crashed into Megan as Megan was forced to stop short to avoid a bottleneck crash along the flooded road.

Not much later, I fell behind the group and was riding solo through a “lake” when a car sped up to pass me in what seemed as an intentional attempt to soak the riders. And after being soaked, I proceeded to get a flat tire. Not even 12 miles in and we were wet, wounded and off of our training pace.

After a quick pit stop, Jenn got her first flat tire and I got my second. My second stoppage allowed Jenn and Megan to ride ahead of me so we made up to just meet up later in the race.

With 10 miles remaining, the three of us soaked, angry and tired women met up. Everyone had incurred at least two flat tires among other hazards to our bikes and bodies.

Finally, finally, finally at 5:00pm we made it to the finish! With dreams of free beer and delicious food I was soon disappointed. We waited in a line to check our bikes; waited in a line to retrieve our bags; set up camp in the food line while taking turns going to the bathroom. By the time we made it to the front of the line,  the beer was gone and we certainly didn’t care about waiting in line for the free t-shirt.

Thank goodness for friends who check a bottle of white Lambrusco with their end of race gear! The three of us split this delicious drink while waiting for our food, so at least the edge was taken off and we could begin to relax. By 7:00pm we had barely gotten our food and processed to run to the train only to find out that it was full! We ran back to the finish area just in time to catch one last bus that was leaving for Manhattan.

I am happy that I was able to persevere through this ride, but unless the organizers make some serious changes to next years’ course and the overall organization, I’ll most likely pass on participating again. The weather alone was certainly not the only factor that contributed to this bike ride experience that I will surely never forget!

- Sarah Currie

Sarah will join SPTNY physical therapist Sarah Todd and author of the book Run Like a Girl, Mina Samuels. The panel will focus on injury prevention and rehabilitation, managing expectations, how to balance training with everyday life, nutritional tips and debunking diet myths. The discussion will be tailored to women runners.

Tickets for the two day show are $10 and are available for purchase at https://www.ovationtix.com/trs/series/31175.

• The Stability Ball and Body Bar Class – This class taught me new ball and body bar exercises that incorporate bungee bands for extra resistance

• Hydrofit Deep Water Sports Conditioning - This sports specific and athletic conditioning water class is perfect for athletes and fit individuals to cross train and exercise without causing stress to the joints. If you think water aerobics is only for grandma, you are mistaken…this was difficult!

• Bosu Speed, Power and Agility class - Here I learned new techniques to maximize athletic movements on the ball while challenging balance and stability more than usual

• Osteoporosis Lecture – This lecture provided me with some new information on the causes of Osteoperosis, prevention strategies and exercises to combat osteoporosis

• Targeted Cardiovascular Training – Here I learned how to better assess and design programs for maximum cardiovascular training

• SAFE Kettlebell Training - This class provided a refresher on how to teach proper kettlebell form and technique

Watch out clients, I’ll be trying out these new exercises and workouts on you all soon!!!!!

After over four month’s of intensive training, the Gilda’s Club marathon team completed the 2009 ING NYC Marathon on November 1st. Twenty six members of the team finished the race, with Jesse Smith leading the pack – finishing with a remarkable time of 3:10:10 and qualifying for the Boston Marathon!

Under the leadership of Physical Equilibrium’s marathon coach Sarah Haines, some runners completed a marathon for the first time in their lives!

In total, the marathon team raised over $77,000 which will go towards supporting the organization’s mission. Congratulations to the entire team!!!

Interested in training for a triathlon but not sure how to get started?  No problem.  Join MovementU this weekend for a full day of instruction, movement sessions, lectures, Q&A and more. It’s a swim, bike and run 101! 

MovementU was created to provide a practical, integrated education about the body and the fundamental elements it requires to be capable of moving efficiently and performing to its potential.

This weekend’s workshops take place on:

• Saturday Oct 24th Fairfield, NJ
• Sunday Oct 25th Stamford, CT

The cost is $199 and classes run from 8am to 5pm.  To register or for more information, visit here.