Get Out N Play Newsletter
Train, Eat, Recover...RepeatFebruary 2012
In This Issue
Upcoming Apperances
Navigating the Cold Season
Workshop:Gluten Free Athlete
Workshop: From the Kitchen to the Starting Line
Date Me Truffles
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Triathlete Training Workout: Indoor Trainer: Short & Sweaty
For the second month in a row, here is another indoor trainer workout. Just as the track at your local high school is best used for measured efforts and a calculated plan of intervals, so too is the indoor trainer. To maximize it's effectiveness, skip the steady state pedaling for two hours and show up at your trainer with this workout in hand and use the time to focus on improving your pedaling technique, endurance and speed. 
  • 5 min warm up
  • 5 min of pedaling drills
  • 4 min moderate intensity
  • 5 x 30 sec ON (sprint), 30 sec OFF (EZ)
  • 2 min EZ
    7 x 30 ON, 30 OFF
  • 2 min EZ
  • 4 min moderate intensity
  • 5 x 20 OFF, 40 sec ON
  • 5 min cool down 
Total time = 44 min

We Won't be Indoors Forever - Soon it Will be Time to Get Out N Play!


Circle your calendar, Get Out N Play is presenting the Train, Eat, Recover...Repeat Training Camp at Still Waters on June 8th- June 10th. This location in the southeastern part of Connecticut, in Voluntown, is ideally suited for a triathlon training weekend. Swim in a gorgeous pond, bike over rolling rural roads and run on a mix of paved roads and jeep trails. This is a triathlete's dream weekend. Show up with all your gear, rested legs and be ready to train. A key part of training is nutrition and breakfast, lunch and dinner will be prepared on-site. I've been gathering recipes to serve to hungry triathletes. A Get Out N Play camp wouldn't be complete without a little recovery yoga. Still Waters has the perfect set-up, a pavilion overlooking the lake.

Train, Eat, Recover...Repeat Training Camp

June 8th- 10th

Still Waters,Voluntown, CT

Check out the Get Out N Play website for more information. 

Aubrey's Upcoming Appearances

Here's a rundown of my events calendar for the next six weeks:


Saturday 2/11 Central Wheel 1-3 PM: During their storewide 20% off sale, Aubrey will be demoing Make your own Energy Truffles


Wednesday 2/22 Fleet Feet 7 PM: Gluten Free Athlete Workshop


Tuesday 2/28 Central Wheel  5 PM: From the Kitchen to the Starting Line Workshop


Wednesday 2/29 Newington Bike 5:00-8:00 PM: Triathlon Expo- Stop by the Get Out N Play table for a special giveaway and raffle. 


Sunday 3/4 Hartford Marathon Foundation Open House 12:30- 2 PM: Stop by the Get Out N Play table for a special giveaway and raffle. Also check out the Strength Training for Runners mini-workshop. 


Sunday 3/11 Newington Bike Tri Workshop at St. Joe's: A full morning of workshops including a swim session. Aubrey will be presenting Nutrition and Racing. Learn about the making the right nutritional choices on race day.


Tuesday 3/20 Central Wheel 5 PM: Yoga for Cyclists. Bring your yoga mat and learn a key routine designed to improve flexibility in those areas that get overworked during cycling.


Thursday 3/22 REI 7 PM: Trimming Time from your Triathlon Workshop. Details to follow.

Navigating the Cold Season

Are your co-workers sick? That doesn't mean you are destined to deal with the sneezing and body aches. With a little attention and self-care you could breeze through the cold season without a knock out.


  • Sleep Deep - Beef up your immune system with added sleep. Even sleeping in on the weekend might offset those sleep deprived work days.
  • Address Stress - Be clear about the stress in your life. Identify those areas that put you into that state. Find a way to take a break and decompress. Your immune system is tuned into those heightened feelings.
  • Eat Color - Veggies are packed with immune boosting ingredients. Color and variety is the way to go.


  • Scrub up - Keep washing those hands, thoroughly.
  • Sanitize - Use this for an on-the-go alternative when a sink is not available.
  • Travel Wisely - It helps to have a small arsenal of care items at your side. An immune boosting supplement, hot tea and saline spray all help the body when it might be down.

You're sick:

  • Surrender - Take the day off. Resting can speed your recovery time.
  • Warm It Up - Sipping warmed beverages can help relieve symptoms.
  • See a Doctor - If symptoms last for longer than 7-10 days you might have an additional issue your body is battling.
Gluten Free Athlete Workshop

Being a gluten free athlete can be challenging in a world of pre-run pasta and post-run bagels. Attend my workshop Gluten Free Athlete at Fleet Feet in West Hartford on Wednesday, February 22nd at 7 PM. Learn how to fit gluten-free eating into your lifestyle, while meeting your nutritional needs. 

Why go gluten free? Less bloating, less fatigue after you eat, better performance and more. Come find out why you may want to try a gluten free program and how to do it. 
The hour-long workshop is free. Email me ( to reserve your spot or if you are a Facebook user, RSVP online.


 Gluten Free Athlete

Wednesday, February 22nd at 7 PM

Fleet Feet, 1003 Farmington Ave, West Hartford

From the Kitchen to the Starting Line Workshop

The time you spend in the kitchen can have a big impact on your finishing time. Learn how to navigate your kitchen, with simply prepared meals that provide taste and the nutrients necessary to keep your health in top form. The choices you make at the grocery store and at the kitchen counter have a strong connection to your riding. Attend my workshop at Central Wheel on Tuesday, February 28th at 5 PM. Please email me to reserve your spot. 


From the Kitchen to the Starting Line

Tuesday, February 28th at 5 PM 

Central Wheel, 62 Farmington Ave, Farmington, CT 

Recipe: Date Me Truffles 

These truffles would make a loving gift to that special Valentine in your life. Or freeze them and use them as the perfect energy food. I will be demonstrating how easy it is to make these at Central Wheel on Saturday 2/11 from 1:00- 3:00 PM. 

Date Me Truffles
  • 10 dates, soaked
  • ¼ cup raisins, soaked
  • ½ cup mixed raw nuts, roasted and cooled
  • 3 Tbsp Cocoa powder
  • ¼ cup coconut flakes
  • 1 Tbsp chai seeds
  1. Pulse nuts in a food processor
  2. Add in dates and raisins and pulse all together.
  3. Add remaining ingredients. Form into balls. Put them in the freezer for a longer life.
Thank you for spending the time learning to nourish your health.

Aubrey Schulz
Get Out N Play

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