2015 Target Races

Current Target Races for 2015 – additional races may be added

Lake Martin 27 & 50 mile trail run – 3/21
Social and Kick off at 5 Seasons – 3/23

Tony Serrano Century Ride – 4/11
Allatoona Creek 5K & 9 mi – 4/18

Chattanooga 70.3 – 5/17
Knoxville Oly and 70.3 – 5/17
Cheaha Challenge Century – 5/17
Sutallee Trace 4.5 and 10 mi – 5/23

Rope Mill 5K – 6/13


IM Boulder – 8/2
One Love Century Ride – TBD

Erie Marathon – 9/13
Chattanooga IM – 9/27
Augusta 70.3 – 9/27

Beach to Battleship – 10/24

Atlanta Thanksgiving Half Marathon – 11/26

Kiawah Island Half and Full Marathon -12/12

First Place Tri Club at Ironman Chattanooga

Choooo Chooo Choo! No Boundaries Multisport won first place in our division of IM tri clubs with most points at IM Chattanooga. Points are based on number of finishers, rankings and volunteers! “Congratulations on an awesome performance at the 1st 2014 IRONMAN Chattanooga! With all the hard work of your Triclub, you have won First place!



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2014 Events Kicking off the New Year

Welcome to the New Year!

Learn how No Boundaries Multisport may assist you in achieving your goal!

  • Group trainings
  • Training plans
  • Camps and clinics
  • Encouraging race day support
  • Socials and picnics
  • New member kit, shirt, magnet
  • Private coaching available

Come out to our Kick Offs/Info Sessions to learn what No Boundaries Multisport is all about. Meet and learn from the coaches and other members, all while getting a good work out in!

See more details on the FB page calendar or here on our website.

Saturday, January 18th, 10:00 am. The Sport Factory, Roswell. Run or spin.

On Facebook at: No Boundaries Multisport Kickoff Run and Spin

Lots of options for today’s group training!   1) Run and spin 2) just run 3) just spin.   At 10:00 we will have a group run of 4 to 10 miles or you can choose to spin with Coach Debbie in The Sport Factory’s studio.  If you spin, bring your bike and trainer.
If you would like to run 10 miles before the group run or spin, meet Coach Debbie and Coach Lisa to be ready to run at 7:30.
Matt Russ with The Sport Factory will give a tour of the facilities and have a drawing for a FREE VO2max test.  They have a recovery room that he will let us relax after and use the ‘recovery boots’, if you haven’t tried them, you’ll love it.
Coffee and snacks after!
Guests are encouraged to come out and learn about NBM.  Coaches will be available to answer any questions.

         Sunday, January 19th, Noon. Sosebe Park, Cartersville, Bike. 15, 30 mile options

On Facebook at: No Boundaries Multisport Kickoff Bike Ride

Meet and greet at Sosabee Cycling Park – 465 Simpson Rd NE, White, Ga.  by 11:45, wheels down @ noon.
15 or 30 mile ride options.

This is the same roads that Beautiful Back-roads from the Bud Plantin Cartersville utilize, just a different starting location. The courses are rolling country roads with very little traffic.

Disclaimer: If the temperature is less then 45 degrees or there are thunder storms the ride will be cancelled. Please call or text coach Mike (404-403-3040) if in doubt.

         Saturday, January 25th, 8:00 am, Fleet Feet, Sandy Springs. Run or walk. 

On Facebook at: No Boundaries Multisport Kickoff – Run or Walk

Come out and join us for a group run and coffee afterwards.  4-11 miles.  All paces welcome!

         Saturday, February 1st, Fleet Feet, Sandy Springs.  Run, walk.

On Facebook at: No Boundaries Multisport Kickoff – Run or Walk

Come out and join us for a group run and coffee afterwards.  4-11 miles.  All paces welcome!

         Monday, February 10th, Five Seasons, The Prado.  6:00 to 8:00. 

On Facebook at: No Boundaries Winter Social

Social!  Meet the members and coaches, learn how No Boundaries may be able to assist you in achieving your goals!

Questions?  email info@noboundariesmultisport.com

We are excited to help you with a great journey to achieve your goals this year.  If you have any questions or input, please reach out to any of us.

Brian, Cawood, Debbie, Jen, John, Lisa, Mike and Sandy


2013 Holiday Party

No Boundaries family & friends
You won’t want to miss Wednesday night’s events!   This is kind of a mini kick off that we want to announce to you, our members, how No Boundaries Multisport is expanding and are excited to announce so many of the great things going on now and next year.
Wed, Dec 4th; 6:00 to 9:00 pm at 5 Seasons, The Prado, Sandy Springs.santa tri
Some of the new things that we will be talking about :
  • New Coaches – We are excited to be introducing two great new coaches to NBM. Come out and meet them and be inspired!
  • Trail Running – We have been working on getting a trail running program to give you training programs and support for many focused races throughout the year.   All varieties of terrain, distances and beautiful trails.
  • Road Running – 5k a Month program and calendar full of 10k’s, half marathons and a couple marathons.  Track will be back the first Tues of Feb to also help keep us focused for a PR year ahead!
  • Triathlon – We have a full calendar of races from sprints to iron distance, camps and trainings.   The coaches are making a lot available to you and they look forward to filling you in on all the happenings.
  • New membership structure for 2014
    We have adjusted the membership structure to one membership with custom options available.  The feedback so far is great and we’ll give full details tomorrow!
    The website is updated with details on membership and ability to register or renew now at Register
  • Club Races & Events for 2014
    You’ll receive a print out of all the running and triathlon races that we are focused to support you on.  You can use this to plan your year and post it on your refrigerator.
  • No Boundaries Gear – No Boundaries gear available for sale in many colors and sizes
Our focus with this meeting is for you and to hear your feedback.  Friends and guests are always welcome and stay tuned for some open kick off dates in January where you can help us spread the word.
There are definitely some fun times ahead!
Stay Strong!
Sandy Geisel
No Boundaries Multisport of Atlanta


No Boundaries Training Camp

We have some great plans for a weekend camp at Indian Springs State Park to help you with your running and/or triathlon goals!
Save the date for April 19-21 as this is a must attend event!

A detailed itinerary can be found here. Please use the online form to register. Thanks!



Nutrition – The Basics for Training and Racing

You’ve been asking, so here it is: The basics on nutrition. This is somewhat limited to training and racing, I’ll provide something more comprehensive in another post. If you have questions, please post them in the comments!

Nutrient Timing

It is important to eat a healthy, balanced diet in order to fuel your training and racing. Avoid eating 2 hours before a race or training session, 4 hours is ideal. If you have to eat immediately before exercise, eat light carbs (such as a banana or toast). Digesting large amounts of food while you are training stresses the body and diverts blood flow away from your muscles.

Workouts should be followed by a snack or small meal containing carbohydrates and protein. The sooner after your workout you eat, the better your recovery will be. Some examples include fruit, Greek yogurt, protein smoothie, cereal, half a peanut butter sandwich, etc. Aim for about 200 calories. If your workout was longer than 1 hour or was very intense (such as track running), follow your snack with a balanced meal within 1-2 hours if possible.

Calories Needed During Exercise

In general, an intake of 200-300 calories per hour is sufficient for an endurance athlete (160- 165 lbs). Lighter weight athletes (<120-125 lbs) will likely need less. Heavier weight athletes (>190 lbs) may need slightly more. Please note, your body will not likely be able to absorb more than 400 calories an hour so eating more calories than you need is a waste (fat!) and may upset your stomach.

These calories can come from gels, bars, sports drinks, chews, or anything else your stomach can handle. Practice your nutrition strategy during practice. Think of calories as fuel, and include all calories you eat or drink during the day. Your body is a machine and you want it to operate to the best of its ability.

Gels, Blocks, & Bars

So many options! You can eat anything during your training or racing as long as you can keep it down (puking during racing and training sessions sucks, fyi, but it happens). Some prefer solid food on the bike and gels on the run, some prefer all fluid all the time. The choice is yours. First determine which flavors and brands you like, and then practice your nutrition strategy during training.


Different brands have different nutrient and calorie profiles. The type of carbohydrate used in each gel/bar/block/etc. varies – the carb could be simple or complex or a combination of the following: maltodextrin, fructose, glucose, honey, brown rice syrup, or dextrose. You may or may not notice a difference between them, however, some people may be sensitive to one type of carb and not another. You may have to experiment if you encounter difficulty eating or digesting one brand. Just keep trying all the options until you find something that works.

Great article with some comparison of ingredients: http://www.irunfar.com/2008/12/energy-gel-comparison.html

Some real food options to eat while training or racing include: pretzels, candy, fig newtons, raisins, dates, sandwiches, etc.

Your body is able to adequately fuel a run, swim, or ride 90 minutes or shorter. For running sessions longer than 90 minutes (or intense workouts lasting an hour or more), you may need about 100 calories an hour. Cycling may require more calories, but no more than 200-300 calories per hour max. Eat before you are hungry and drink before you are thirsty. If you are eating energy dense food, drink lots of fluid with it to aid with digestion. It is often difficult to eat and swim, and swim sessions rarely last longer than an hour. A sports drink while swimming in practice is likely sufficient. You may want to consider gels for long, open water swims (such as Ironman racing when you’ll be in the water for 11-2 hours).


Many items (bars, gels, drinks, etc.) contain caffeine. Research has shown that during long, intense exercise, caffeine can help your body metabolize fat stores a little more efficiently. It can also give you a buzz and a sense of renewed energy. Some items even contain double or triple shots of caffeine. Regular coffee drinkers may not notice the same buzz of energy. One strategy is to reduce caffeine consumption for 1-2 weeks leading up to a race, that way in the race when you take your caffeinated gel or bar you will really feel the jolt.

Some athletes will get upset tummies if they take in caffeine. Sometimes eating the caffeine supplements with solid food will help reduce these issues. Experiment in practice before you race!

Running on Empty?

There is nothing wrong with stepping out of work, your classroom or even your daily life to recharge and press the reset button. It has been proven that with a short rest or nap, or as I like to call it, a little “Nappy”, you not only crank up your productivity, but it is also great way for your brain and your heart to get some much needed rest. I am not a Doctor or a Scientist, but I am pretty sure those two organs are fairly important and if I can get them working the best way I can…then “Nappy’s” are for me! Don’t feel bad and I am not going to lie to you, during my training for The  Boston Marathon I had to step out of my office and take a 20-30 minute nap in my car during my lunch break. So, in other words try to get a nap in a couple days a week and your overall health, productivity and drive will improve…try it for a couple of weeks and if you don’t notice a difference you can email me and/or call me and let me have it!


There are rules of course…as there are rules for everything else in life!

1. The first thing you should know is, feeling sleepy in the afternoon is normal. It doesn’t mean you had a big lunch, or that you’re depressed, or you’re not getting enough exercise. That’s just how our body cycles work – every 24 hours, we have two periods of intense sleepiness. One is typically in the wee hours of the night, from about 2am to 4am, and the other is around 10 hours later, between 1pm and 3pm. If you’re a night owl and wake up later in the morning, that afternoon sleepiness may come later; if you’re an early bird, it may come earlier. But it happens to everyone; we’re physiologically hardwired to nap.

2. Naps provide different benefits depending on how long they are. A short nap of even 20 minutes will enhance alertness and concentration, mood and coordination. A nap of 90 minutes will get you into slow wave and REM sleep, which enhances creativity. If you sleep deeply and uninterruptedly the whole time, you’ll go through a full 90-minute sleep cycle, and recoup sleep you might not have gotten the night before (we’ve all heard it a million times, but most of us don’t get enough sleep at night).

3. Try not to sleep longer than 45 minutes but less than 90 minutes; then you’ll wake up in the middle of a slow-wave cycle, and be groggy. I used to hate taking naps during the day for just this reason – I would always wake up in a fog. My problem was I hadn’t yet perfected the art of the 20-minute catnap.

4. Find a nice dark place where you can lie down. It takes about 50% longer to fall asleep sitting up (this is why red eye flights usually live up to their name), and be armed with a blanket; you don’t want to be chilly. You also don’t want to be too warm, which can lead to oversleeping. (There was a kind of urban legend circulating when I was a kid: don’t fall asleep in the sun, or you’ll never wake up. Not true – but you might wake up three hours later with a ripe sunburn.)

5. White noise can help you fall asleep, especially during the day when construction crews, garbage trucks, barking dogs and other noisy awake-world things can conspire to destroy your nap. Keep a fan on, or turn on a nearby faucet for a pleasing rushing-river sound. (Just kidding about that last one.)

6. Don’t nap too close to bedtime, or you might not be able to fall asleep later. Remember, your inbuilt sleepy window is sometime in the early to mid-afternoon – try to nap then.

7. Quit that silly job where they don’t let you take naps during the day. (kidding about this one to!)

Until then…happy running and I will see you out there!

Go Get’em!

Coach Cawood

Hydration & Electrolytes


Hydration is a 24-hour-a-day activity. Keep water with you at all times and drink it. Dehydration causes your core body temperature to rise so consuming fluids helps moderate your core body temperature. As you sweat, blood volume depletes and blood flow to the skin is reduced. Losing as little as 2% of your body weight in sweat (leading to dehydration) can reduce performance by 10-20%.

A good starting point is a fluid intake of 20-25 ounces per hour during exercise. Your body size and sweat rate will determine exactly how much you need. Also, the intensity of the exercise and heat & humidity may cause this amount to fluctuate from workout to workout. You may need more and you made need less! It is important to experiment.

Your risk of dilutional hyponatremia increases substantially when you repeatedly consume more than 30 ounces per hour – especially of plain water without electrolytes (salt). If conditions require you to drink more, make sure you are also increasing your electrolyte intake as well (salt + potassium!).

If your workout is one hour or less, you can stick with water. If your workout is longer, you need water and calories and electrolytes in the form of a sports drink or supplements.

A cool comparison of some sports drinks: http://www.eload.net/eload/eProductChart1.htm

Recent research has shown that your body benefits from a sports drink that contains a carbohydrate to protein ratio of 4:1. This fuels your body and preserves the integrity of your muscles, while allowing your muscles to work harder (thank drinking a sports drink that contains only carbohydrates). With the added protein, you will have 29% more endurance, rehydrate 40% better, recover 40% faster, and have a lower level of perceived exertion. Examples of sports drinks with protein include Accelerade, Accelerade Hydro, and Perpetuem.


Electrolytes are salts, including sodium, potassium, chloride, and magnesium. These are vital to keep your muscles (and everything else functioning). Sweat contains high amounts of electrolytes, so these lost electrolytes must be replaced during exercise. Sports drinks (like Gatorade, PowerAde, Heed, Perpetuem, and all the others) contain electrolytes in a specific ratio. This ratio matches an average person’s sweat profile. Electrolytes can also be taken in pills or in some supplements (food, gels, blocks, sport beans, etc.)

While your body may lose 2000 mg of sodium per hour during intense exercise, your body can’t absorb this much while you are training or racing. Limit electrolyte supplements to 1000 mg per hour (seriously, this is the max). Some research suggests you can go higher, but the low end of the suggested range is 60 mg per hour. That is a BIG range. So it is very important to note that each brand of electrolyte tablets has a different amount of electrolytes in it. Read the labels carefully and follow directions. It is better to start with less and work your way up in amount as needed. Take note of how much electrolytes are in your sports drink (or gels and snacks) as well so you don’t overdo it and you don’t under do it.

The average amount of electrolytes lost in sweat (per liter, one liter is about 33 oz – so you can do the sweat test and make an estimate of how much electrolytes you are losing as well as how much fluid):

Sodium – 900-2600 mg/L

Chloride – 900-1900 mg/L

Calcium – 50-100 mg/L

Magnesium – 60-260 mg/L

Potassium – 100-200 mg/L

So this concludes our mini lesson in hydration and electrolytes! Any questions? Post them in the comments!

Happy Anniversary

Happy Anniversary No Boundaries Multisport!
Can you believe it’s been 1 year already! Join us to celebrate our 1st anniversary on Thursday, February 21, 6:00-9:00 at 5 Seasons, The Prado, Sandy Springs.
Come out to see Coach Sandy Geisel’s fun and educational presentation and pictures of her Brazil 135 experience while enjoying some good food, drink and camaraderie with your fellow multisport enthusiasts.

The Biggest Mistake You’re Making Right Now

I’m not going to sugar coat it. You are neglecting your abs!

I bet you’re sitting at your desk reading this, or may even lounging on a couch after sitting at your desk for hours upon hours. How often do you find yourself sitting or standing with a slouch? I personally have the worst posture, so don’t feel too bad. But how do we fix it?

What have you done for your core this week? A strong core = better posture. A better posture = a strong core. Most of us are guilty of neglecting our core strength. Our core is our foundation. A strong core will improve your efficiency and endurance in all three sports. A strong core will also make you happier (ok, maybe not). But you will improve your balance and ward off some injuries, aches, and pains.

Be mindful of your posture throughout the day and during various actviites. Good posture is a habit you have to actively work on. Start with a finding and holding a good posture for few minutes a day, then increase the frequency and length of time you can hold it. This will help translate to better posture during your rides and runs.

Try these exercises 2-3 times per week:

Lie facedown on the ground. Lift your lower body by assuming the push up position. Lift your upper body by putting your forearms on the ground with your elbows directly under your shoulders.  Keep your body straight – hips and knees tend to sink so focus on being inline. Hold for 30-60 seconds, rest 60 seconds, and repeat 4-6 times.

ab-mountain-climber1Side Plank
Lie on your left side. Lift your upper body off the floor so it rests on your left elbow and make sure your elbow is directly underneath your shoulder. Lift your hips and knees off the floor so only your left elbow and forearm and your left foot are touching the ground. Keep your body straight. Hold this for 30 seconds. Don’t let your knees or hips sag. Rest 60 seconds and repeat on the other side. Do each side 2-4 times.

Mountain Climbers
Assume the push up position. Bring your right knee in to your right elbow then back to push up position. Repeat on the left side. Do this as fast as you can for 30-60 seconds, rest for 60 seconds, and repeat 4-6 times.

Leg Raises
Lie flat on your back with your hands under your hips, palms flat on the floor. Raise your legs so they are 90 degrees to the ground. Keep your legs as straight as possible. Lower your legs to the ground but stop them 2-3 inches above the ground. Slowly raises your legs again. Raise and lower your legs for 60 seconds, rest for 60 seconds, and repeat 4-6 times.

If they are too easy, increase the duration and decrease the rest. If they are too hard, decrease the duration and increase the rest. There are many variations for these as well, so feel free to experiment and mix it up!

Just dooooo it!