Last Open Water Swim this Sunday


This Sunday at 8 am.  10/18/2016      Last Swim of 2016


Where:  Windsurf Bay at Lake Ray Hubbard

Time: 8:00am

Training Begins for Spring

If you are interested in Spring races now is the time to sign up.  Tri Life Racing will be at IMTexas 70.3 Galveston and Texasman.  These two races will have groups of people training and traveling to them.  If your interested in being apart of this let me know

2015 Nutrition

Nutrition Clinic this month


Time to turn in your food log and lets see how to improve!!

getting out

Location of Clinic is 

6406 hwy 78 sachse. Tx suite 205

For Details Click here!!

Transition Clinic This Saturday

Come and get a first hand practice with transitions.


Learn all you need to start the season off write


Click here for more information

Swim Clinics Posted

2015 Open Water Swim Clinics are NOW online……..


Time to get signed up!!


Click here — Open Water Swim

2015 Swim Series

NOW ONLINE….. Sign up for Open Water Series


Come out and swim with kayak support

 We have delayed the start of Open Water Swims due to unually cold temps…..

Lake Ray Hubbard is currently 45 degrees ( updated 3-15-2015)


Click here for Details

Open Water Swim Clinic Sept and Oct 2014

2012-04-28 07.56.52-1Time to get better or start your open water swimming….. come out Sunday August 17 for Tri Life Racings Open Water Swim clinic….



for more info click the clinics link above in the menu or click here




Team Gear & Wetsuits

I will be placing the next team gear order August 30.


Get all your Winter gear Ordered Now!


I know its July, but now is the time to get your wet-suit ordered.   Discount Code CO-GASSMAN

Butternut squash fries recipe

Serves 2 to 4

Prep. Time: 5 to 10 min.

Cooking Time: 25 min.


  • 1 large butternut squash;
  • ¼ cup of olive oil or coconut oil;
  • 2-3 tsp. fresh dried herbs of your choice; (optional)
  • Sea Salt and freshly ground black pepper to taste;




  1. Preheat your oven to 425 F.
  2. Cut the butternut squash in two and remove the seeds. Wash the middle and cut away the peel. Then cut the squash in wedges or sticks in your favorite size.
  3. In a bowl, evenly coat the butternut squash fries with the oil and the spices.
  4. On a baking plate, place the fries evenly on a single layer. You can place a piece of parchment paper between the cooking plate and the fries if you don’t want them to stick to the plate.
  5. Roast for 20 to 25 minutes or until golden and crisp.

Season to taste with sea salt and freshly ground black pepper and serve.

Sweet potato fries

When a craving for some carbs comes, it’s a good idea to have a good Paleo alternative to satisfy that craving. The Paleo diet doesn’t have to be extremely low carb, as long as your carb source is natural and was available to our ancestors. Potatoes are usually out of the question because they contain toxins that are in much higher concentration when the potato is in it’s raw state. Therefore, potatoes where probably never eaten raw and are a somewhat new addition to our diet. They are a member of the nightshade family (including tomatoes, bell peppers and eggplants), which are know to cause intestinal problems to some people even when cooked.

If you miss the comfort of certain foods like French fries, you’ll love this recipes. I personally find that the sweet potato version of it tastes even better than regular French fries. As with almost anything, don’t go overboard with sweet potatoes. Even though they are a paleo tuber, they still are very high in carbohydrates and are better eaten occasionally. Sweet potatoes are also a good thing to have post workout when a peak in insulin could actually be beneficial if you’re trying to gain muscle mass. If you’re trying to lose weight or lean out, I would stay away from sources of carbs like sweet potatoes.

Did you know that 200g of sweet potatoes (about 1 cup) gives you 769% of the daily recommended dose of Vitamin A in the form of beta-carotene? Beta-carotene is the form that doesn’t lead to toxicity, so you can’t really eat too much of it. Sweet potatoes are also an amazing source of Vitamin B6, potassium, Vitamin C and manganese.

This recipe is extremely easy. In fact, it’s simply baking the sweet potatoes will oil and spices. You can also use carrots instead of sweet potatoes.

You will need:

  • 2 Lb of sweet potatoes cut in large wedges. You can leave the skin on or peal it, I prefer to leave it on.
  • 1/4 cup of olive oil, coconut oil or ghee (clarified butter). You can also do something like 1/8 of a cup of olive oil and 1/8 of a cup of coconut oil, this way you make sure your olive oil doesn’t burn
  • 2-3 teaspoons or your favorite fresh or dried herb (thyme and rosemary a well suited for baking because they won’t burn as easily as other herbs and will leave a great taste)
  • Salt and pepper to taste. You can easily omit the salt, but it is a great addition if you don’t mind it.


  • Preheat your oven to 425 F. In a bowl, coat evenly the sweet potato wedges with the oil and the herbs.
  • Add the salt and pepper
  • Place the wedges on a baking tray in a single layer so they cook evenly
  • Roast to sweet potato fries for about 20 minutes
  • Test with the tip of a knife and see if the knife easily slips in. If not, bake for another 5 minutes and test again

That’s it! One of the simplest recipe out there, but oh so satisfying. You can easy roast just any root vegetable using this method.

Copyright © 2010 AskCoachSean. All rights reserved.

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