Bikes

Sorry that it's been so long since my last blog post. Today's topic is all about bikes and bike gear. It is really easy to spend a ton of money on bikes. This is the most expensive leg of a triathlon. Here are all of my thoughts. There are two important factors when considering what gear to go with on the bike: 1) What are your goals? and 2) What is your budget?

The biggest gains on the bike are going to come from off-season training. Strength training, especially during the off-season, is going to be a major component of speed during the race season. I think my coach is great about emphasizing the importance of strength training. Speed sets and hill training throughout the year are also going to provide a huge boost. Or even more fun- speed sets up hills. The major PRs are going to come from training.

With brand new triathletes, I always recommend being conservative with expenses. Don't spend thousands of dollars on a bike until you know that you like the sport. Once you fall in love with the sport, which is easy to do, then you can start spending the money. I think it's important, especially for someone in my position as a student, to balance spending with training and overall goals. Yes, spending more money can save some time here and there in a race. If you are at a point where seconds and minutes are going to make the difference with age-group and overall standings, that is the time to think about extra gear.

I've been slowly building with the bike over the past several years. This was my weakest area for me for most of my triathlon career, but it is now my strength. When I did my very first sprint distance triathlon, I borrowed a bike from one of my dad's friends. I didn't even own a bike at the time. I had so much fun and eventually saved to get a hybrid for other sprint distance races. Prior to my first Olympic distance, I bought my first road bike (a Fuji Roubaix). I even did my first Ironman on my Roubaix. Having a TT bike is better for Olympic and Ironman distances, but the point is, it can be done with spending less. It was at this point that I knew (and my parents knew) that I needed to get a tri bike to start seriously improving. They helped me with my Cannondale Slice, and it has been a major contributing factor to my improvement over the past two years (thank you, parents).

TT bikes are going to not only save time on a race by providing an aerodynamic profile, but they are inherently designed to help save your legs for the run. Spending extra on lighter components is also going to help a bit. Getting an aero helmet is probably going to be the cheapest way to save a little extra time. I borrowed one last year (thank you, Heather!), and I am definitely planning on getting one for this season. I think it would also help to get a good bike fitting (there's a PT in the area who does this) to help maximize efficiency and comfort on the bike. I have not yet done that, but again it is planned for this year. Having race wheels will definitely help with some time, and I'd love to have some, but those are still not in my budget.

I get my bike tuned up about a month before my first race of the year and again if I have another huge race (if there is a lot of time between the first race and big race). This gives enough time to replace any components that need to be replaced, and enough time to make sure that everything still feels good in case any adjustments need to be made. I also clean every inch of my bike the day before each race to get all of the extra gunk of and make sure it is in working order.

Happy riding! And as always, feel free to ask any questions. :)

Time Management

I wish I could train, but I don't have time. How often have we heard that before? How often have we said that before? We all have responsibilities between jobs, school, family, or whatever random chores need to be done. How do we balance it all?

In reality, taking care of our bodies is essential for doing any of those other things well. It is a priority. We will be more successful in whatever we choose to do with our lives if we focus on our health and well-being. Plan time in your day to exercise. Plan time in the 24-hour period for sleep. Both of those are important.

This past semester, between taking care of a neck injury at physical therapy, and a heavy course load, I will admit that I am not training as much as I want to be. School is the number one priority, but I know that I won't be as successful with school if I don't take the time to exercise or take care of the nagging pain. Instead of 3+ hours of training, I will sometimes have to cut training down to 1-2 hours. Your brain is going to wander naturally if you sit and stare at a computer screen or paper all day. Schedule that wandering time and use it in a productive manner. Recharge yourself between tasks. If you don't think you have 1-2 hours, go for a 30 minute run. That's still a good workout.

If you are having difficulties with planning the workouts, make a schedule. It is a lot easier to hold yourself accountable if it's written down. If you are shortening your workout, you can maximize the time by increasing the intensity.

Happy Training!

Motivation to Tri

Motivation is one of the aspects of training and racing that can be difficult to find. I want to talk about this subject and how I stay motivated. Hopefully it will be helpful for anyone who is dealing with the "I don't want tos" (trust me, we all feel it at some point...) With the days getting shorter and the weather getting colder this is even more difficult. I will be the first to admit that I have an extreme dislike for being cold. But, the training still needs to be done.

1. Find something that you enjoy doing. I happen to love triathlon. If I didn't, I wouldn't do it. This is the number one motivating factor for me. I encourage anyone who is trying to become active to first and foremost find something that is enjoyable. I love racing, the atmosphere at triathlons, and the camaraderie that is unique to this sport. One of the things that drives me during the winter is knowing that the hard work in the off-season is going to eventually pay off during the triathlon season.

2. Train with friends. It's more fun to workout with friends. It also holds you accountable since other people are depending on your support as well. To be completely honest, there are some days that I would try to talk myself out of training if not for having a group training session. I don't like the cold or the rain, but I will go if my friends are there.

3. Follow a Training Schedule. It is a lot easier to do something with a plan. Having a great coach takes out all of the guess work. It is so much easier to get to the gym when it's on the calendar.

4. Make training a habit. If working out is part of your everyday routine, there are fewer opportunities to talk yourself out of going because your mind is set to just go automatically.

5. Set goals. This is one of the most important steps. You should have both short term and long term goals to see how much progress you can make. I make goal times every year. Sometimes I hit them and sometimes I don't. But it is fun to see how far I have come since my very first race when my goal was to just finish. My long term goals are racing in the Ironman World Championships and earning my pro card. Whenever I have a case of the "I don't want tos," I just think about what I want to accomplish and get going.

6. Visualize. When you're having a hard time pushing yourself during a workout, think about what you're going to do during a race. When you're in the pool, imagine that you're at the swim start getting pumped up. One of the most important methods for me has been preparing myself for speed work. It is difficult to push yourself to an all-out pace while doing speed work. I think about the finish line and ask myself, "What is it going to feel like when I'm in a race to the finish and sprinting the last mile?" Those are the conditions that I try to simulate.

7. Go indoors if necessary. This one is for less than ideal weather conditions. Don't train outside if it's not safe to do so (i.e. snow, thunderstorms, etc.) Find an alternate workout. Use a trainer for the bike, treadmill, indoor pool, weights. There are plenty of ways to be active indoors, so be flexible.

8. If all else fails, bribery always works. I had a hard time a couple years ago finding motivation in the off-season. I kept thinking "My race is so long from now, I don't really need to go to the gym today..." Don't do that. You can't cram for a race. Ideally, you want to find something that is a meaningful motivator and will help you reach your goals (Eating a gallon of ice cream every day for working out probably isn't conducive to achieving fitness goals...) I started a "Kona jar" where I give myself a quarter for every workout that I complete. This helps me save money for eventually going to Kona and hopefully help me qualify one day.

Happy training!

Any tips that you would like to add?

Maintaining Fitness with an Injury

Thank you, Mark, for this week's topic suggestion. If anyone has any questions, or topics , let me know! You can ask on here, Facebook, Twitter, or just ask me in person.

Being injured as an athlete is tough. It's hard to think about all of the fun training that you're missing, and to worry about getting behind when you have a race on your schedule. Get those thoughts out of your head. Focus on getting better and what you're going to do when you are back in the game. I know that's easier said than done, but try it anyway.

First evaluate the injury. For some injuries, you are be better off resting. You don't want to prolong an injury or cause lasting damage from not allowing something to heal properly. No one is going to look down on you for taking a break. They won't take that Ironman tattoo away or rip that bumper sticker off of your car. If you need to rest, then rest. If you can, talk to a physical therapist, athletic trainer, or doctor to make a plan. If you are given rehabilitation exercises or stretches, make sure to do them.

Figure out what you CAN do. This part is extremely difficult because it's very easy to get stuck in the mindset of not wanting to exercise when you are unable to complete your normal routine. It is far more productive to focus on the positives. I have personally had a difficult time with this, but it is something that I am working on. I'm still treating a neck injury right now, but I am allowed to do some workouts. Although it's not my normal pace or distance, it is still exercise. While only being permitted to swim slowly, I have been thinking about my form and trying to perfect my technique.

Find alternative exercises. The nice thing about triathlon is that if you are unable to do one sport because of an injury, it is often possible to stay in shape with the other two. If you have an injury that wipes out all three sports as an option, try something else (stationary or reclining bike, strength training, walking, etc.)

Adjust your training and possibly race schedule. Talk to your coach so he or she can help make necessary changes. You might have to lighten the workout load for a while, but it's better to make the adjustments than risk exacerbating a problem.

Finally, don't overdo it when you start adding the mileage and intensity. Ease back in so you don't re-injure yourself.

Happy healing!

It's the end of the season. What do I do now???

I know a lot of you still have big races coming up, so save this for later. For those of you who have finished your season, I know it's hard to figure out what to do next. Here are my post-season recommendations:

1) Celebrate. You have spent a long time training and working hard to reach your goals. Be proud of what you have accomplished.

2) Take a break. Use this time to re-group. You can still exercise during this time, but spend some time without a training schedule. Try new sports. Have some fun. This means that it's time to have a different kind of fun (not that triathlon isn't fun because it is an awesome sport). It's just a good idea to switch things up from time to time. Once you get really tired of all of the other fun (plus a couple extra weeks just to make sure), it's time to start off-season again!

3) This is an extension of the re-grouping phase. Take care of any nagging injuries. Don't carry over aches and strains into your training plan for next year. Take some time to get the necessary rest and treatment that you need in order to have a strong off-season.

4) Reflect on your season and talk to your coach! Try to take an objective look at your last season. What went well? Where can you improve?

5) Start forming your race schedule and goals for next year.

6) Time to start off-season training! Start building at a reasonable pace. Don't jump back in and expect to be at race-pace your first week of off-season. This is the time for building strength.

7) Have fun and good luck on your next season!

Tri for Real #3- the 2:20:00 club

I've had my sights set on getting my Olympic Distance time under 2:20:00 for over a year. It finally happened on 8/3/14. This was the third and final race of the Tri for Real series at Rancho Seco for the year. I was coming off a 1st overall at Tri for Real #2 with a PR of 2:21:57 from three weeks earlier. When I saw my friend, Robin before the start of the race, I knew that I was going for 2nd, because she is an amazing athlete. But my main priority was still beating that darned 2:20:00.

Everything went smoothly prior to the race start. I got my usual breakfast and second breakfast in before setting up my transition area and did my usual warm-up. I felt great and was really ready to go.

I liked that we had a mass start with all of the females in the same wave for the start of the swim. It's easier to know where everyone is if we all start at the same time and there weren't too many people as to cause chaos at the beginning. It also gives us a chance to try to catch a draft, which isn't possible with really small waves. At the start of the swim, I sprinted my usual approximately 100 yds out and actually was able to draft a bit off of an aquabiker. I was able to stay on until the first buoy, but then it looked as if he was off course, so I stayed on the buoys. I saw someone else ahead with my cap color, but she was also off course, so I opted to not lose my line and did not draft. The rest was all solo. I finished my swim in about my usual time. I honestly haven't been very thrilled at my lack of improvement on the swim, because I need to knock off a few minutes, but it is what it is for now. My 1.5 K swim split was 24:58. (I don't wear a watch at all when I race, so I didn't know my splits until after). Oh, and I had another first of knocking the rack over while I was getting my bike off. Ooops.

I knew that there were a few women ahead of me and I had some catching up to do. I had a Gu Energy Gel right after the train track going out. I saw Robin pass on her way in as I was headed out. I didn't see any other women coming the other direction until about 30 seconds to the turnaround. Elise was ahead of me. I knew that I would be able to catch her if I pushed hard for a bit on the bike. Unfortunately, that plan came screeching to a halt by a train. Yes, a train. It wasn't even a full train that we were waiting for. It was just the engine rolling back and fourth right in the middle of the road while someone was doing something on the track. There were about 5 athletes or so stopped on each side of the train waiting for it to get out of the way and wondering why they couldn't see that we were in the middle of a race! 2nd place was no longer in eye-sight. I had some more catching up to do. I pushed harder on the bike than I planned, but I was finally able to see Elise way off in the distance turning on to the park road, which is about 2.5 miles to transition. I had a second Gu Energy Gel in the last mile of the bike to get ready for the run. My 40 K bike split was not bad, considering the train delay. It was 1:09:22 combined bike plus both transition times.

Right after the turnaround (photo credit to Mark Davis)

The dismount (photo credit to Deborah Adair aka Mommy)

This had to be the run of my life. I really wanted to make up for lost time. This is the absolute strongest that I have felt coming off the bike and I was ready. I kept replaying everything that coach told me about the run in my head. I was closing the gap between me and 2nd. I was really trying to plan this strategically, though, because I knew that when I passed, I had to go.The fist part of the run is challenging because it is deceptively hilly with loose gravel. I didn't want to pass on a hill because I knew that I was not going to sprint on hills in the first mile of the race. In my mind, I was planning on making my move just past the second aid station right after the course flattens out and right before heading onto the short bit of pavement. That didn't happen. I was gaining momentum at that final hill right before the aid station and Elise slowed down just a bit. It was go time. I now had 4 miles to hold on to that lead and I knew it was not going to be easy.

Every time I tried to push myself harder, thinking to myself  "okay, time to go harder for a bit and get some distance," Elise went with me. She did an amazing job of pushing me. Every part of the trail, I could hear Elise right behind me matching my pace. At the last mile, I knew that really had to be my last ditch effort to get some distance. I turned it on to an all-out run. I still heard the footsteps. About 1/2 mile left, there were still footsteps. I finally turned to a sprint because I was not about to stop here. There were still footsteps. I kept my pace going the entire last bit of the race and the footsteps were there to the finish line. I didn't find out until then (because I never looked behind me) that the footsteps during the last mile belonged to a guy. I had no idea I had finally gained some ground and kept going thinking I had not. It was such a great race and I'm really glad we were able to experience pushing ourselves to the max. That's what racing is all about! Thank you for such a great race, Elise. I'm glad we were both able to reach new PR's! My final 10 K run was a run PR for me with a time of 44:07.

I was a bit tired here (photo credit Mommy)

My total Olympic Distance for the day was 2:18:27. Good for 2nd overall, 2nd age group, and 1st for the Tri for Real Series Championship.

As always, thank you to TBF Racing for putting on another great race! Thank you to my sponsor Gu Energy Labs. And to my coach , John Pottebaum, and teammates at Total Intensity Sports. And my parents for always supporting me and cheering me on.

25-29 podium!

Series Champ shirt

Season update

Just wanted to share my season update:

I'm ending this season earlier than I would have liked. Tri for Real #3 this weekend is going to be my last race of 2014. As many of you know, I wanted to see where my times were to see if I could try to earn my pro card at the end of this month. I really don't want to seem as if I'm giving up, because that's not at all what is going on. I simply don't have extra funds for traveling to races and need to plan my races strategically to get the most out of them. Due to the cost of racing (travel, entry fee, etc.), and my times not being quite where I want them, I have opted to skip Nationals and a pro qualification race for this year and save for next year. I am disappointed about not going to Nationals this year, despite having qualified four times. If anyone knows of any airlines and/or hotels that need athletes to sponsor, let them know I'm available and I still have room on my jersey lol. But anyway, all my focus right now is on this weekend and getting in a final PR for the year because improvement is always important.

I'm planning on starting my off season training earlier this year since I'm ending my season earlier, and I'm going to spend a lot of time focusing on my run form since that is my biggest weakness at the moment. My swimming could also stand a few minutes of improvement, so I need to work on that as well.

This year I was trying to get to a qualification race. This is qualification Criteria F: Finish top-3 overall in the amateur field at an Elite Qualifying Race. "All triathlons on US (including territories) and Canadian soil that have a corresponding elite race in the same distance with $20,000 or more in elite prize money shall be Elite Qualifying Races." I couldn't find any races near me in the time frame that I was aiming for this year.

Next year, however, I think I'm going to spread out my racing and start going for the pro card earlier. I'm going to look at Criteria A for 2015: "Finish within 8% of the winning elite time on the same course as the elites (distance and format) in three USAT sanctioned events that offered a prize purse of $5,000 or greater. All three results must be from the same calendar year." Hopefully that will give me more race options closer to home so I won't have to spend as much money on travel. If there are any Criteria F in California, that would be helpful, too! And I also won't be leaving the season to ride on the end. This means I'm going to have to have a killer off-season and really be ready to go hard from the start of 2015.

I am excited that I have been able to make some improvements in my time this year, but I know that I am still capable of improving even more. Thank you to my coach, John Pottebaum, with Total Intensity Sports, my teammates, my sponsor, Gu Energy Labs, my family and friends, and that includes all of you who are reading and sharing in these experiences. :)

See you at Rancho Seco on August 3rd! I also owe you a race report from Tri for Real #2, so I'll combine those at the end.