Hello All:
I cannot believe how long it has been since I posted something......leaving you all in the dark. What kind of leadership is that? Of course I am writing to you straight from Panera in Cary where I thought I could get some work done.....hmmm so far I have seen my kids and Tri Di. Diane is going to eat with her friend so I can keep on typing and not neglect the Tri2Teach Team any longer.
This post is going to be about some administrative and financial issues.....get the less than totally cool stuff out of the way upfront. The exciting news is that I did get the check from our sponsor....Caroline Back Institute and so I opened up a bank account at BB&T for Tri2Teach. I think it is best to keep that money in a separate place so that it is there for the good of the team and so it can be accounted for at any point in time. Eventually I would love to have more sponsorship and more folks benefitting from taking on some healthy physical challenges just like the current great group of triathletes. We also got an extra 10 dollars from BB&T for opening a new account and Franky put in $60 dollars from the "fund" (that is what she called it).
Of course as with any organization in order to keep doing great things for more folks we had to go ahead and get some equipment to assist with our training since we can now use the pool at Ballentine instead of driving to CU or to the TAC. In order to offset the costs I was looking to have folks contribute $10 a month for May/June/July/Aug.....the main tri season. I know that we have some couples in the group so it would simply be $10 per couple. Everyone gets at least two shirts for that price, plenty of swim instruction, workout plans (to be posted on the new website tri2teach.org), group workouts and swim equipment etc. I have ordered swim paddles, kickboards, pull buoys, noodles for lane lines and a pace clock so you will get some great swim instruction. The bonus is that if you signed up for a similar swim class at the Y it would cost $20 a month.
Since we do have a sponsor they would like us to have a team meeting at their location in Cary at a time TBD in June so we can know what they do before we go to our other races. We want to make sure that we are well versed on who Carolina Back Institute is in case people ask us questions. In addition I want you to know that you will be in the newsletter for RAJE Outdoor next month. They were the folks that were selling i tri t-shirts at the Riverwood. Adrian was impressed by the team and now you will be in the company newsletter. In addition Karee White will be doing a follow up article in the paper about all that the team is doing and how well everyone did at the Riverwood.
Other great news is that I have talked to Kenny O and he is going to help me get the website up and going. It will be Tri2Teach.org and I think it will be a great addition to our team and to our training. I was contacted by the FV Rotary Club because they are the ones that will be hosting the Tri the Quay. They were thrilled to hear about our team and wanted to personally call and tell me about the Tri in FV. I said we are already signing up and looking at it as our hometown race!!! All great stuff....now if we coud get a kids tri team going out of Ballentine for the 31 July Lochmere Kids in Training Tri.
OK I am going to post this since Angela just came into Panera!!! So much for this being a hide out.
Wednesday, May 19, 2010
Thursday, May 6, 2010
USAT Membership
I know that you all purchased a one day membership for the Riverwood....you can apply that to an annual membership and how to do that is listed below.
I think it is a good idea to purchase the annual membership since you will be doing multiple races, you get the magazine and great info on triathlons via email. It is good for one year so you will be all set for Riverwood next year already and any that you might feel like doing in the fall
Keep in mind that only one receipt can be applied per membership application so if you have already signed up for three pigs use that for the reduction and next year Riverwood will be free.
I purchased a one-day at a previous event and would like to apply that towards an annual membership. How do I do that? To receive credit toward an annual membership, the receipt from the purchase must be attached to your application along with providing the remaining payment due. Only one receipt can be applied per annual membership. The receipt is valid for one year from the day of the race. Please also note that this discount cannot be submitted online, only via fax or mail.Please submit your application to:USA Triathlon Membership Services1365 Garden of The Gods Road, Suite 250Colorado Springs, CO 80907719-955-2685 (fax)
How long does it take to receive my USAT membership card and materials? Once applications are received please allow three to six weeks for your membership packet to be delivered in the mail. Feel free to also check on your membership status online. If you purchased your membership online, your information will appear immediately. It generally takes one week for your membership information to appear online when you purchase your membership via fax or mail.
Any other questions let me know.
Carol Ann
I think it is a good idea to purchase the annual membership since you will be doing multiple races, you get the magazine and great info on triathlons via email. It is good for one year so you will be all set for Riverwood next year already and any that you might feel like doing in the fall
Keep in mind that only one receipt can be applied per membership application so if you have already signed up for three pigs use that for the reduction and next year Riverwood will be free.
I purchased a one-day at a previous event and would like to apply that towards an annual membership. How do I do that? To receive credit toward an annual membership, the receipt from the purchase must be attached to your application along with providing the remaining payment due. Only one receipt can be applied per annual membership. The receipt is valid for one year from the day of the race. Please also note that this discount cannot be submitted online, only via fax or mail.Please submit your application to:USA Triathlon Membership Services1365 Garden of The Gods Road, Suite 250Colorado Springs, CO 80907719-955-2685 (fax)
How long does it take to receive my USAT membership card and materials? Once applications are received please allow three to six weeks for your membership packet to be delivered in the mail. Feel free to also check on your membership status online. If you purchased your membership online, your information will appear immediately. It generally takes one week for your membership information to appear online when you purchase your membership via fax or mail.
Any other questions let me know.
Carol Ann
Tuesday, April 27, 2010
Congratulations and What Does the Future Hold??
Hello Triathletes:
Here is a link to a nice article that I thought would give you some food for thought.....as we train for the 3 Pigs Tri. Go to the link and you can read about how skinny women stay skinny. I think for athletes like us it should read "How Triathletes Stay Lean so they can get faster and faster at every Tri!!" Of course it is hard to know whether the link will work or not based on my technological challenges.
I am posting the article because I want to let you know that we are still in training mode. We are looking ahead to the next race and now we have some very specific goals based on how we did at the first race. We should all learn something every time we finish a race. I for one know that I lost the race in the transition area.....that is where the number one gal gained over 40 seconds on me. I need to learn how to take my bike shoes off and leave them clipped on the bike.....I think it will save me some time. For some of you the transition may be where you gain some time at the next race or it could be on the run. For some of you it will be on the swim since we will be getting more swimming in and we will have some swim clinics to work on your stroke and technique. Of course the most important thing to me is that you all finished and you had a great time. I am so proud of you....each and every one of you. It was so exciting for me to watch you complete your first triathlon that I got a little bummed when it was all over....sort of like the bride gets after the wedding is over. Unlike a bride I know there is another race on the horizon and so the training goes on and now we will build on the base that we established in the off season (Jan/Feb/Mar). We are officially in "tri season" and you are officially triathletes.
As of right now I believe that Diane and Lisa K are the only ones who have signed up for The 3 Pigs Tri. Great job ladies!! I want you to keep in mind that since we are doing several races you should join USAT since it costs $39.00 and you will spend more if you pay $10.00 every race. I believe if you send in the receipt from the Riverwood you will get that $10.00 back. In addition you get emails and the Triathlete magazine as part of your memebership....and a sticker for your car which means you are part of the club for sure! It is something to think about since as of now we have teh Tri for the Quay on the radar after 3 Pigs and then OBX in September. I was talking to Kristin at boot camp and there is a tri in Winston Salem at Tanglewood (the one Beth mentioned) on Sunday 27 June if anyone wanted to do that one instead of the Kure Beach Double Sprint Tri.
I would like to say that I thought that the t-shirts looked great on all of you. It was easy to see you on the course and they looked sharp in all of the pictures. I was pleased with how they looked and I was so happy to see Julie in hers at the Y tonight. I know that some of you mentioned wanting some for family members. You just have to let me know so when I do the next batch I can order for them as well. I checked the invoice and for this first batch if you ordered some for family members the cost breakdown is as fololows: Men/cotton: $14.00 Kids/cotton: $12.00 and women/Tech material: $17.00 and they should never be more expensive than that if you would like to order any of them. In additon please keep in mind that our logo is now digitized at the Art House (on Air Park Rd in Fuquay) so you can go in and have them embroider it on anything.....like your bathing suit or a sweatshirt. I think one of the next items would be to have bathing caps that match since we do have several pool swims. When you do a tri in open water they give you swim caps that are color coordinated based on what wave you are swimming in for your start. I have ordered some additional shirts and tanks so that you have alternate shirts to choose from. I am still working on getting a info sheet on Carolina Back Institute so we can talk their story.
As of right now we are training on Monday and Wednesday morning as usual. I am looking to add in 2 afternoon workouts each week since I am no longer doing GOTR (until Sept). The afternoons will change format but I am looking at some bike speedwork/run in a brick fashion and a cardio boot camp so that we can work on some core strength as well as on our cardio vascular endurance. I will keep you posted on what days we will have those. The pool opens in Ballentine in mid May so we will start having run/swim workouts on Monday and Wednesday mornings. The nice thing is that you will knock out two parts of the tri at once but the bad news is that we will start a little earlier than 0530.....probably 0515. But as I always say if you can get up at 0530 than you can easily get up at 0515 :-)The other thing that I think we will need to add in is a longer ride early on Saturday or Sunday mornings. It is brighter in the morning now so we can get out there and knock out a 20 mile ride with very little traffic and very little conflict with any weekend plans.
I know I should have put this in the beginning but you can now order your necklaces to congratulate yourselves!!! Here is some info I got from Beth....the necklace lady:
Yes the 20% off would apply to anyone you give the code (the code is: SUPER20) to…so that Long Funky Rectangle version (larger one) on a chain would be about $44, and the Dainty Rectangle (smaller one) on a chain would be about $30. They can opt for no chain and it would be $14 or so less. We have free shipping right now and will continue to have that for a while.
And remember, people can choose any charm and anything they want it to say. And yes I do have other fonts so they would just need to let us know in the order if they want a different font. I’ve also seen instead of Swim Bike Run, you could put 2.4, 112, 26.2. Another idea is the Circle of Love with Swim Bike Run Swim Bike Run going around the circle – just some more ideas!
I am going to order the square of love necklace and have it say swim, bike, run and T2T.....on each side. I can order for other folks as well or you can order on your own.
OK I think that is enough info for one evening.
Here is a link to a nice article that I thought would give you some food for thought.....as we train for the 3 Pigs Tri. Go to the link and you can read about how skinny women stay skinny. I think for athletes like us it should read "How Triathletes Stay Lean so they can get faster and faster at every Tri!!" Of course it is hard to know whether the link will work or not based on my technological challenges.
I am posting the article because I want to let you know that we are still in training mode. We are looking ahead to the next race and now we have some very specific goals based on how we did at the first race. We should all learn something every time we finish a race. I for one know that I lost the race in the transition area.....that is where the number one gal gained over 40 seconds on me. I need to learn how to take my bike shoes off and leave them clipped on the bike.....I think it will save me some time. For some of you the transition may be where you gain some time at the next race or it could be on the run. For some of you it will be on the swim since we will be getting more swimming in and we will have some swim clinics to work on your stroke and technique. Of course the most important thing to me is that you all finished and you had a great time. I am so proud of you....each and every one of you. It was so exciting for me to watch you complete your first triathlon that I got a little bummed when it was all over....sort of like the bride gets after the wedding is over. Unlike a bride I know there is another race on the horizon and so the training goes on and now we will build on the base that we established in the off season (Jan/Feb/Mar). We are officially in "tri season" and you are officially triathletes.
As of right now I believe that Diane and Lisa K are the only ones who have signed up for The 3 Pigs Tri. Great job ladies!! I want you to keep in mind that since we are doing several races you should join USAT since it costs $39.00 and you will spend more if you pay $10.00 every race. I believe if you send in the receipt from the Riverwood you will get that $10.00 back. In addition you get emails and the Triathlete magazine as part of your memebership....and a sticker for your car which means you are part of the club for sure! It is something to think about since as of now we have teh Tri for the Quay on the radar after 3 Pigs and then OBX in September. I was talking to Kristin at boot camp and there is a tri in Winston Salem at Tanglewood (the one Beth mentioned) on Sunday 27 June if anyone wanted to do that one instead of the Kure Beach Double Sprint Tri.
I would like to say that I thought that the t-shirts looked great on all of you. It was easy to see you on the course and they looked sharp in all of the pictures. I was pleased with how they looked and I was so happy to see Julie in hers at the Y tonight. I know that some of you mentioned wanting some for family members. You just have to let me know so when I do the next batch I can order for them as well. I checked the invoice and for this first batch if you ordered some for family members the cost breakdown is as fololows: Men/cotton: $14.00 Kids/cotton: $12.00 and women/Tech material: $17.00 and they should never be more expensive than that if you would like to order any of them. In additon please keep in mind that our logo is now digitized at the Art House (on Air Park Rd in Fuquay) so you can go in and have them embroider it on anything.....like your bathing suit or a sweatshirt. I think one of the next items would be to have bathing caps that match since we do have several pool swims. When you do a tri in open water they give you swim caps that are color coordinated based on what wave you are swimming in for your start. I have ordered some additional shirts and tanks so that you have alternate shirts to choose from. I am still working on getting a info sheet on Carolina Back Institute so we can talk their story.
As of right now we are training on Monday and Wednesday morning as usual. I am looking to add in 2 afternoon workouts each week since I am no longer doing GOTR (until Sept). The afternoons will change format but I am looking at some bike speedwork/run in a brick fashion and a cardio boot camp so that we can work on some core strength as well as on our cardio vascular endurance. I will keep you posted on what days we will have those. The pool opens in Ballentine in mid May so we will start having run/swim workouts on Monday and Wednesday mornings. The nice thing is that you will knock out two parts of the tri at once but the bad news is that we will start a little earlier than 0530.....probably 0515. But as I always say if you can get up at 0530 than you can easily get up at 0515 :-)The other thing that I think we will need to add in is a longer ride early on Saturday or Sunday mornings. It is brighter in the morning now so we can get out there and knock out a 20 mile ride with very little traffic and very little conflict with any weekend plans.
I know I should have put this in the beginning but you can now order your necklaces to congratulate yourselves!!! Here is some info I got from Beth....the necklace lady:
Yes the 20% off would apply to anyone you give the code (the code is: SUPER20) to…so that Long Funky Rectangle version (larger one) on a chain would be about $44, and the Dainty Rectangle (smaller one) on a chain would be about $30. They can opt for no chain and it would be $14 or so less. We have free shipping right now and will continue to have that for a while.
And remember, people can choose any charm and anything they want it to say. And yes I do have other fonts so they would just need to let us know in the order if they want a different font. I’ve also seen instead of Swim Bike Run, you could put 2.4, 112, 26.2. Another idea is the Circle of Love with Swim Bike Run Swim Bike Run going around the circle – just some more ideas!
I am going to order the square of love necklace and have it say swim, bike, run and T2T.....on each side. I can order for other folks as well or you can order on your own.
OK I think that is enough info for one evening.
Friday, April 23, 2010
The day before the big event
Hello Triathletes:
Ok i know you have all seen the email that gave you your race numbers. That is so nice to know the night before. It looks like there are a few of us right after each other....Franky and Julie and Ronnie, Myself and Kate (my sister) etc. The race has less than 400 people so that is good....less folks on the course is always nice. I want to make a few points to help answer some questions that have popped up.
Remember that the race directors have to deal with liability so they must lay out every possible thing that could go wrong....so they are covered. It does not mean that it will but they must cover their butt for liability sake....so keep that inmind when you read about the race. You should read all of the info that they have sent you.....look at the maps, read the tips, check your number and then close the email and know you are ready.
Race Meeting....is the night before now at 6pm. I see no need to go to it since there will be folks there in the morning if you have any questions that I, along with Eileen, my sister Kate and Ronnie cannot answer. Eileen and I have done the race twice and Ronnie was at it last year and has several triathlons under his belt. My sister has been doing them for 16 years and has been the race director for several huge races so we have plenty of knowledge.....no need to worry. Besdies last year when they did the pre-race meeting people were talking and so no one could hear the man anyway.....can you imagine that?
Bike Course....as I have always said....there will be some traffic on the road but it is light and they know a race is going on so the bikers have priority. Most people avoid driving where races are going on becuase they have places to be. Also no need to write the course out and bring it with you. Every single intersection is marked and manned with police and volunteers....you would have to assault them to go the wrong way. If you must worry about the bike.....worry like I do about a flat tire or your chain coming off. You CANNOT get lost and one thing to do is thank those voulunteers for working the race as you go by.....they are doing a great job.
Any questions tonight or today...call or text me. You guys have done some great training. You have done two tris already.....you will know what to do and you will do it well.
The weather looks like it will be good.....bring sunscreen! Pack your bag tonight and if it makes you feel better put it in your car or drop it all at my house tonight!!
USAT membership. I know that most of you paid the $10 fee to do this race. I think if you join USAT today you will get that ten dollars back. The reason I say join is because the membership is $39 and you get good info from them as well as race entry. Youare all doing the 3 Pigs and possibly OBX and now there is a tri in Fuquay!! You will save money by joining now.
Our newest race....Tri for the Quay....on Saturday August 15th in Fuquay!!! It is being put on at Clubworx!!! We are going to the home town race....woohoo
I am proud of you guys....relax and enjoy. We train to race and have fun!!!
Ok i know you have all seen the email that gave you your race numbers. That is so nice to know the night before. It looks like there are a few of us right after each other....Franky and Julie and Ronnie, Myself and Kate (my sister) etc. The race has less than 400 people so that is good....less folks on the course is always nice. I want to make a few points to help answer some questions that have popped up.
Remember that the race directors have to deal with liability so they must lay out every possible thing that could go wrong....so they are covered. It does not mean that it will but they must cover their butt for liability sake....so keep that inmind when you read about the race. You should read all of the info that they have sent you.....look at the maps, read the tips, check your number and then close the email and know you are ready.
Race Meeting....is the night before now at 6pm. I see no need to go to it since there will be folks there in the morning if you have any questions that I, along with Eileen, my sister Kate and Ronnie cannot answer. Eileen and I have done the race twice and Ronnie was at it last year and has several triathlons under his belt. My sister has been doing them for 16 years and has been the race director for several huge races so we have plenty of knowledge.....no need to worry. Besdies last year when they did the pre-race meeting people were talking and so no one could hear the man anyway.....can you imagine that?
Bike Course....as I have always said....there will be some traffic on the road but it is light and they know a race is going on so the bikers have priority. Most people avoid driving where races are going on becuase they have places to be. Also no need to write the course out and bring it with you. Every single intersection is marked and manned with police and volunteers....you would have to assault them to go the wrong way. If you must worry about the bike.....worry like I do about a flat tire or your chain coming off. You CANNOT get lost and one thing to do is thank those voulunteers for working the race as you go by.....they are doing a great job.
Any questions tonight or today...call or text me. You guys have done some great training. You have done two tris already.....you will know what to do and you will do it well.
The weather looks like it will be good.....bring sunscreen! Pack your bag tonight and if it makes you feel better put it in your car or drop it all at my house tonight!!
USAT membership. I know that most of you paid the $10 fee to do this race. I think if you join USAT today you will get that ten dollars back. The reason I say join is because the membership is $39 and you get good info from them as well as race entry. Youare all doing the 3 Pigs and possibly OBX and now there is a tri in Fuquay!! You will save money by joining now.
Our newest race....Tri for the Quay....on Saturday August 15th in Fuquay!!! It is being put on at Clubworx!!! We are going to the home town race....woohoo
I am proud of you guys....relax and enjoy. We train to race and have fun!!!
Tuesday, April 20, 2010
Issues for this week
I just want to hit some key points for the week:
You should all be having a pretty easy week in prep for the big race......relax and enjoy!
The plan for race day is to depart from my house at 0530 so that means that you should get here about 0515 so we can cross level the bikes and load the cars. We should be in Clayton NLT 0630 and have plenty of time for packet pick up and set up. When you get there you will immediately find out your swim time so you can text family members and give them a timeframe for your race and their arrival. This is very exciting.
I know that you will all be very successful on race day and so we will be in need of some party celebration time!! The party plan is for 6:00pm at Franky's house. She has requested that you bring an appetizer or dessert and the beer/drink of your choice. Of course extra beverages of all kinds we be great since there will be kids at the event as well and so they will not be drinking beer. Please let me via email whether you will be bringing a dessert or an app so we do not have too much of either one!
I also know that we talked about the upcoming races. I think the agreed upon tentative plan is that we would do 3 Pigs on 6/19 in Smithfield and the final race for the season would be the Outer Banks Sprint or Olympic distance on 9/18. In addition many people thought that the Kure Beach Double Sprint Tri would be a lot of fun and a good precursor for the OBX Tri. That race is on 6/27.
With the races as planned that leaves July/August race free which is not all bad but if you want to get a race in for training purposes then you could look at Swim for Smiles on 7/25 in Chapel Hill....this is a pool swim or you could look at the Triangle Tri at Harris lake on 7/10 or 7/11...this is a lake swim so it is a bit of an adventure for some. I think I will be doing Harris Lake even though I had a terrible race there last year....triathlete errors all around on my part :-)
We need to sign up for the races sooner than later as the price goes up the closer you get to the race!!!
You should all be having a pretty easy week in prep for the big race......relax and enjoy!
The plan for race day is to depart from my house at 0530 so that means that you should get here about 0515 so we can cross level the bikes and load the cars. We should be in Clayton NLT 0630 and have plenty of time for packet pick up and set up. When you get there you will immediately find out your swim time so you can text family members and give them a timeframe for your race and their arrival. This is very exciting.
I know that you will all be very successful on race day and so we will be in need of some party celebration time!! The party plan is for 6:00pm at Franky's house. She has requested that you bring an appetizer or dessert and the beer/drink of your choice. Of course extra beverages of all kinds we be great since there will be kids at the event as well and so they will not be drinking beer. Please let me via email whether you will be bringing a dessert or an app so we do not have too much of either one!
I also know that we talked about the upcoming races. I think the agreed upon tentative plan is that we would do 3 Pigs on 6/19 in Smithfield and the final race for the season would be the Outer Banks Sprint or Olympic distance on 9/18. In addition many people thought that the Kure Beach Double Sprint Tri would be a lot of fun and a good precursor for the OBX Tri. That race is on 6/27.
With the races as planned that leaves July/August race free which is not all bad but if you want to get a race in for training purposes then you could look at Swim for Smiles on 7/25 in Chapel Hill....this is a pool swim or you could look at the Triangle Tri at Harris lake on 7/10 or 7/11...this is a lake swim so it is a bit of an adventure for some. I think I will be doing Harris Lake even though I had a terrible race there last year....triathlete errors all around on my part :-)
We need to sign up for the races sooner than later as the price goes up the closer you get to the race!!!
Notes from the meeting on 15 Apr 10
Agenda for Meeting on 15 Apr 10
1. Workout Plan:
Monday 4/19: 3.1 mile run
Tuesday 4/20: bike 40 minutes….3 loops at Tiffany’s house/0930 ride at Clubworx
Wednesday: off
Thursday 4/22: swim 30 minutes
Friday 4/23: bike 40 minutes…..3 loops at Tiffany’s house
Saturday 4/24: RACE DAY!!!
2. Convoy/Departure Plan:
Depart Carol Ann’s House @ 0530
Carol Ann drive/4 bike carrier
Julie drive/ 4 bike carrier
Ronnie drive/ 4 bike carrier
Tiffany drive/ 4 bike carrier
Adrienne drive/ 4 bike carrier
Angela drive/ 2 bike carrier
Erin drive/ 4 bike carrier
Packet pick up opens at 0600
We will arrive NLT 0630
Pick up packets
Get race chips
Get body marking
Set up transition area
The race starts at 0800 so you can warm up in the pool prior to 0745 and you will not start until your designated time. Execute your nutrition plan since you will have eaten breakfast hours before when you left your house
3. Upcoming Races:
6/12 Susan G Komen: 5k….Tri2teach team for Kristen’s friend....sent the link for sign up via email
6/19 3 Little Pigs Tri Smithfield, NC….250m swim 12 mile bike 5k run $40.
6/27 Kure Beach Double Sprint Tri…Kure Beach NC 300y swim 1.5 mile run 12 mile bike 1.5 mile run 300y swim $65
7/10 or 7/11 Triangle Tri Harris Lake, NC 750y swim 17 mile bike 5k run $55
7/24 Mission Man Tri Burlington NC sprint distance…lake swim $55
7/25 Swim for Smiles Chapel Hill, NC pool swim 15 m bike 5k run
9/18 Outer Banks Sprint or Olympic distance
10/3 Jordan Lake Women’s Only Tri 750m swim 16m bike 5k run
10/16 Pinehurst Tri Olympic distance/lake swim 800m swim 40m bike 10k run
11/13 Beach2Battleship Half……think about doing relays for this???
3 Steps to Plan and Prepare for your “A” Race
Step 1: choose wisely….distance/location/weather
Step 2: Back out 4 to 8 weeks from the main event and pick two training lead up races. This allows you to pace your training for the season as opposed to gearing up for a single event.
Step 3: Find some training partners….got that covered.
4. Reward Jewelry:
I have a lady who is designing necklaces for us that will say swim, bike, run or will have the symbols for the tri as well as our team name on it. You can see what her necklaces look like at heartonyourwrist.com Her jewelry is beautiful and she is making a design special for us. We will get a percentage off the prices you see on the website and free shipping. I am currently waiting on some sample pics from her and I will post them on the blog. I always think an accomplishment of this magnitude deserves jewels.
T-shirts: We should have these on Thurs 22 Apr 10. We have a sponsor so we have to learn about Carolina Back Institute. We may have a training session with them so we know who they are and what they do!
1. Workout Plan:
Monday 4/19: 3.1 mile run
Tuesday 4/20: bike 40 minutes….3 loops at Tiffany’s house/0930 ride at Clubworx
Wednesday: off
Thursday 4/22: swim 30 minutes
Friday 4/23: bike 40 minutes…..3 loops at Tiffany’s house
Saturday 4/24: RACE DAY!!!
2. Convoy/Departure Plan:
Depart Carol Ann’s House @ 0530
Carol Ann drive/4 bike carrier
Julie drive/ 4 bike carrier
Ronnie drive/ 4 bike carrier
Tiffany drive/ 4 bike carrier
Adrienne drive/ 4 bike carrier
Angela drive/ 2 bike carrier
Erin drive/ 4 bike carrier
Packet pick up opens at 0600
We will arrive NLT 0630
Pick up packets
Get race chips
Get body marking
Set up transition area
The race starts at 0800 so you can warm up in the pool prior to 0745 and you will not start until your designated time. Execute your nutrition plan since you will have eaten breakfast hours before when you left your house
3. Upcoming Races:
6/12 Susan G Komen: 5k….Tri2teach team for Kristen’s friend....sent the link for sign up via email
6/19 3 Little Pigs Tri Smithfield, NC….250m swim 12 mile bike 5k run $40.
6/27 Kure Beach Double Sprint Tri…Kure Beach NC 300y swim 1.5 mile run 12 mile bike 1.5 mile run 300y swim $65
7/10 or 7/11 Triangle Tri Harris Lake, NC 750y swim 17 mile bike 5k run $55
7/24 Mission Man Tri Burlington NC sprint distance…lake swim $55
7/25 Swim for Smiles Chapel Hill, NC pool swim 15 m bike 5k run
9/18 Outer Banks Sprint or Olympic distance
10/3 Jordan Lake Women’s Only Tri 750m swim 16m bike 5k run
10/16 Pinehurst Tri Olympic distance/lake swim 800m swim 40m bike 10k run
11/13 Beach2Battleship Half……think about doing relays for this???
3 Steps to Plan and Prepare for your “A” Race
Step 1: choose wisely….distance/location/weather
Step 2: Back out 4 to 8 weeks from the main event and pick two training lead up races. This allows you to pace your training for the season as opposed to gearing up for a single event.
Step 3: Find some training partners….got that covered.
4. Reward Jewelry:
I have a lady who is designing necklaces for us that will say swim, bike, run or will have the symbols for the tri as well as our team name on it. You can see what her necklaces look like at heartonyourwrist.com Her jewelry is beautiful and she is making a design special for us. We will get a percentage off the prices you see on the website and free shipping. I am currently waiting on some sample pics from her and I will post them on the blog. I always think an accomplishment of this magnitude deserves jewels.
T-shirts: We should have these on Thurs 22 Apr 10. We have a sponsor so we have to learn about Carolina Back Institute. We may have a training session with them so we know who they are and what they do!
Monday, April 12, 2010
Correction to the results of the Mock Tri II
Hello Triathletes:
I just want you to know that Kathy was still the first finisher yesterday but her time was 1:17.36 not 1:19.36. I added a minute instead of subtracting but only did that on hers.
The get together on Thursday 15 April will now be at 7:30 instead of 7:00 pm. It is a 31 party to begin with and then we will be discussing important triathlon business. Here is the agenda:
1. workout plan for the last week before the tri
2. departure time and convoy plan for race day.
3. look at the list of upcoming races....pick one or two for the rest of the summer season...to keep the mojo going.
4. reward jewelry....with the tri symbol and our logo possibly
5. questions/answers
We are having some lite desserts Thursday evening so feel free to bring a drink of choice :-)
Final thing is the Rehab Ride starting at Clubworx at 0930 Tuesday 13 Apr 10. It is a 15 mile ride at a moderate pace. We will be doing a 2 mile run following the ride.
Oh and great job on Sunday!!!
I just want you to know that Kathy was still the first finisher yesterday but her time was 1:17.36 not 1:19.36. I added a minute instead of subtracting but only did that on hers.
The get together on Thursday 15 April will now be at 7:30 instead of 7:00 pm. It is a 31 party to begin with and then we will be discussing important triathlon business. Here is the agenda:
1. workout plan for the last week before the tri
2. departure time and convoy plan for race day.
3. look at the list of upcoming races....pick one or two for the rest of the summer season...to keep the mojo going.
4. reward jewelry....with the tri symbol and our logo possibly
5. questions/answers
We are having some lite desserts Thursday evening so feel free to bring a drink of choice :-)
Final thing is the Rehab Ride starting at Clubworx at 0930 Tuesday 13 Apr 10. It is a 15 mile ride at a moderate pace. We will be doing a 2 mile run following the ride.
Oh and great job on Sunday!!!
Sunday, April 11, 2010
Socializing poolside at the Riverwood 2009
I thought you all would enjoy this picture from Riverwood 2009. It is a very friendly and social time. The man I am talking to is explaining that he thinks he put in the wrong swim time.....I want to say for the record he did put in the wrong swim time. I passed him almost right away. I also want you to note that everyone has a strap on their ankle....that is holding their timing chip. You will all pick up your timing chip when we get our packet the morning of the race. You will immediately secure the chip to your ankle and return it as soon as the race ends or you will pay a hefty fine for a lost chip!!Mock Tri 2 Results
Hello Triathletes:
Once again you all did a great job. The weather was perfect and thanks to all the great team work everything went extremely well. I know that some of you thought that I may have gotten a little tough on you but always keep in mind I am like Michael Jackson and any corrections I make are always made with L-O-V-E. I am a bit particular about the rules and about anything that has to do with safety so just like your parents used to say....anything I said was for your own good :-) I do know that the additional lap on the run was a bit of a shock but a great exercise for building mental toughness. You all passed the test today and did a great job.
Here are the results....it took me a little longer to calculate them than it took my dad.
1. Kathy: 1:19.36
2. Julie: 1:20.11
3.Franky: 1.20:58
4. Beth: 1:29.07
5. Katie: 1:29.36
6. Tiffany: 1:29.56
7. Cara: 1:31.05
8. Sarah: 1:34.32
9. Kim: 1:35.14
10. Angela: 1: 45.06
11. Adrienne: 1:45.25
12. Lisa K: 1:45.20
13. Kristen: 1:45.52
14. Donna: 1:53.28
15. Diane: 1:52.26 (one lap short on run)
16. Lisa B 1:19.27 (short run)
I think that you all showed great progress and if you were not pleased with how you did think about where you may have lost time....such as Julie had an issue with her flip turns. work on that area before the big event. Also keep in mind that not all race days go well. Some days you are on and it all clicks and some days you are not and the entire event feels like a chore. Enjoy the good days and grit it out through the tough ones....it happens to all of us. Great job out there. Thank you to all for volunteering to help in many different capacities....from cheering, to watching the kids in the pool to monitoring the run course or giving out water. You guys really make this team work!!! Keep on tri...ing.
CA
Once again you all did a great job. The weather was perfect and thanks to all the great team work everything went extremely well. I know that some of you thought that I may have gotten a little tough on you but always keep in mind I am like Michael Jackson and any corrections I make are always made with L-O-V-E. I am a bit particular about the rules and about anything that has to do with safety so just like your parents used to say....anything I said was for your own good :-) I do know that the additional lap on the run was a bit of a shock but a great exercise for building mental toughness. You all passed the test today and did a great job.
Here are the results....it took me a little longer to calculate them than it took my dad.
1. Kathy: 1:19.36
2. Julie: 1:20.11
3.Franky: 1.20:58
4. Beth: 1:29.07
5. Katie: 1:29.36
6. Tiffany: 1:29.56
7. Cara: 1:31.05
8. Sarah: 1:34.32
9. Kim: 1:35.14
10. Angela: 1: 45.06
11. Adrienne: 1:45.25
12. Lisa K: 1:45.20
13. Kristen: 1:45.52
14. Donna: 1:53.28
15. Diane: 1:52.26 (one lap short on run)
16. Lisa B 1:19.27 (short run)
I think that you all showed great progress and if you were not pleased with how you did think about where you may have lost time....such as Julie had an issue with her flip turns. work on that area before the big event. Also keep in mind that not all race days go well. Some days you are on and it all clicks and some days you are not and the entire event feels like a chore. Enjoy the good days and grit it out through the tough ones....it happens to all of us. Great job out there. Thank you to all for volunteering to help in many different capacities....from cheering, to watching the kids in the pool to monitoring the run course or giving out water. You guys really make this team work!!! Keep on tri...ing.
CA
Friday, April 9, 2010
Last Day to Change your Swim Time!!
Here's the link. When it's complete make sure to send me your time. If you're not sure what your time should be call me first. After you finish putting in your time send me an e-mail so that I can seed you properly for the mock tri.
After clicking on the link go to the top right corner of the window and click on log in. After you log in click on edit events and you'll be able to find the place to change your time. If you have forgotten your username or password scroll down and you can have them send it to your e-mail. It arrived in less than 2 minutes to Sarah's e-mail.
After clicking on the link go to the top right corner of the window and click on log in. After you log in click on edit events and you'll be able to find the place to change your time. If you have forgotten your username or password scroll down and you can have them send it to your e-mail. It arrived in less than 2 minutes to Sarah's e-mail.
Kids in Training
Here's the link to start signing the kids up for their triathlons this summer.
The first one I would recommend is on 6 June in Preston Village. They're tons of fun and the kids love them. They all get a prize!
Click Here!! to sign up...
The first one I would recommend is on 6 June in Preston Village. They're tons of fun and the kids love them. They all get a prize!
Click Here!! to sign up...
Tuesday, April 6, 2010
Save the date.....7pm Thursday April th
Hello Triathletes:
On Thursday 15 April at 7 pm I will be hostessing a 31 party. 31 are a great line of bags and stationary. You see so many of the teachers with 31 lunch bags. Lisa K ordered a tri bag at the party that she and I were at last week. Of course my main motive for the evening is to put out some critical tri info to the whole group....I want to hit on what to do the night before the tri, what is our departure/travel plan for getting to the tri on the day of the race and workout plan for the last week before the race. It will also be a great forum to cover any last minute issues that have you worried. I have invites if you need the official card but please try to be there on the 15th even if you have to get there late!!!
On Thursday 15 April at 7 pm I will be hostessing a 31 party. 31 are a great line of bags and stationary. You see so many of the teachers with 31 lunch bags. Lisa K ordered a tri bag at the party that she and I were at last week. Of course my main motive for the evening is to put out some critical tri info to the whole group....I want to hit on what to do the night before the tri, what is our departure/travel plan for getting to the tri on the day of the race and workout plan for the last week before the race. It will also be a great forum to cover any last minute issues that have you worried. I have invites if you need the official card but please try to be there on the 15th even if you have to get there late!!!
A few key issues: Swim times/t-shirt sizes/mock tri/this week's workouts
Hello Triathletes:
I have been an absent blogger and my only excuse is that I got kidnapped by the Easter Bunny :-) I want to start by saying that you have all been doing some great training and are really knocking the cover off of the ball. I am proud of you but as the race gets closer I want to hit a few critical issues:
I need you t-shirt sizes ASAP. I am going to order the shirts tomorrow (Wed 4/7) or we will not get them in time. They will cost about $20.00 and will have our logo on it. They are made of a wicking material and will be royal blue. Please let me know if you would like shirts for anyone besides yourself. If we get any sponsorship money then we may not have to pay for the shirts ourselves but we need to order or they will not be done in time for the race.
Your swim times must be updated by midnight on this Friday 9 April 2010. I have met with many of you and we have done a time trial in the pool. I would like you to edit your time at set-up events (you will log in with your user name and password and it will display your race). Please email me the time that you enter for your 100 so that I know that you have done it and so I have a time to seed you for the mock tri. I have spoken to some of you and I will say it again....error on the side of a faster time. It is too much work to have to pass people. You should put in the time of a pretty hard 90% effort 100 yard free time. Keep in mind that everyone gets slower on the second and third 100 but you do not want to get held up during your first 100 yards. At the mock tri you will see how much smoother it is if you are in your correct swim spot. If you have questions or doubts call me before you update your time.
We will start the swim for the mock tri at 1230. That means that you should be at Campbell NLT 1145 so that you can properly set up your transition area. We will follow the same format as far as the sign in procedures and the transition area. We will be doing the full 14 mile bike ride and the run will be on a trail/track so that you will not be doing 12 loops....woo hoo! If you did not join CU at the beginning of the year then you must bring $5.00 when you check in for the race (pool fee).
For this mock tri I will not have as many helpers at my house so I am looking for people to volunteer to bring some essential items. Please let me know so we do not get too much of any one thing:
(1) large bag of ice
(2) cases of water
(4) dozen muffins
(1) bag of oranges sliced in quarters
If you think of something else you might want at the post race table feel free to bring it along. You can get rid of some of your Easter candy! Thanks for the help on this.
This week we will be heading to Campbell to swim on Thursday evening....around 6:30 pm so get in touch for details on that. I am heading out on a 30 mile bike tomorrow at 0900 from Club Worx if anyone wants to think about that and I am up for an afternoon brick workout on Friday after school. I think that you should all take Saturday off since you have the tri on Sunday. You must remember that everyone needs recovery time....you have been pushing hard. I slept in this morning because my legs were just dead and I had run more than usual over the last several days. I think it was a good decision and I felt much better at spin and in the pool today.
I am heading to bed. Keep up the good work. I am proud of how you are all getting out there and getting it done. I heard Kristen and Angela did 20 miles on Sunday and everyone has been swimming and doing brick workouts. Our spin class today was loaded with triathletes and three of us were walking at the ball fields tonight. Just super work ladies!!!
I have been an absent blogger and my only excuse is that I got kidnapped by the Easter Bunny :-) I want to start by saying that you have all been doing some great training and are really knocking the cover off of the ball. I am proud of you but as the race gets closer I want to hit a few critical issues:
I need you t-shirt sizes ASAP. I am going to order the shirts tomorrow (Wed 4/7) or we will not get them in time. They will cost about $20.00 and will have our logo on it. They are made of a wicking material and will be royal blue. Please let me know if you would like shirts for anyone besides yourself. If we get any sponsorship money then we may not have to pay for the shirts ourselves but we need to order or they will not be done in time for the race.
Your swim times must be updated by midnight on this Friday 9 April 2010. I have met with many of you and we have done a time trial in the pool. I would like you to edit your time at set-up events (you will log in with your user name and password and it will display your race). Please email me the time that you enter for your 100 so that I know that you have done it and so I have a time to seed you for the mock tri. I have spoken to some of you and I will say it again....error on the side of a faster time. It is too much work to have to pass people. You should put in the time of a pretty hard 90% effort 100 yard free time. Keep in mind that everyone gets slower on the second and third 100 but you do not want to get held up during your first 100 yards. At the mock tri you will see how much smoother it is if you are in your correct swim spot. If you have questions or doubts call me before you update your time.
We will start the swim for the mock tri at 1230. That means that you should be at Campbell NLT 1145 so that you can properly set up your transition area. We will follow the same format as far as the sign in procedures and the transition area. We will be doing the full 14 mile bike ride and the run will be on a trail/track so that you will not be doing 12 loops....woo hoo! If you did not join CU at the beginning of the year then you must bring $5.00 when you check in for the race (pool fee).
For this mock tri I will not have as many helpers at my house so I am looking for people to volunteer to bring some essential items. Please let me know so we do not get too much of any one thing:
(1) large bag of ice
(2) cases of water
(4) dozen muffins
(1) bag of oranges sliced in quarters
If you think of something else you might want at the post race table feel free to bring it along. You can get rid of some of your Easter candy! Thanks for the help on this.
This week we will be heading to Campbell to swim on Thursday evening....around 6:30 pm so get in touch for details on that. I am heading out on a 30 mile bike tomorrow at 0900 from Club Worx if anyone wants to think about that and I am up for an afternoon brick workout on Friday after school. I think that you should all take Saturday off since you have the tri on Sunday. You must remember that everyone needs recovery time....you have been pushing hard. I slept in this morning because my legs were just dead and I had run more than usual over the last several days. I think it was a good decision and I felt much better at spin and in the pool today.
I am heading to bed. Keep up the good work. I am proud of how you are all getting out there and getting it done. I heard Kristen and Angela did 20 miles on Sunday and everyone has been swimming and doing brick workouts. Our spin class today was loaded with triathletes and three of us were walking at the ball fields tonight. Just super work ladies!!!
Sunday, April 4, 2010
Article about our awesome group of kick ass ladies
Wednesday, March 31, 2010
Swim Times for the Riverwood due by Friday 9 April 2010
Hello Triathletes:
I just checked the website and the last day that you can change your swim time is Friday 9 April 2010. As you know from the mock tri it is critical to submit an accurate time so that the swim goes more smoothly. What you want to do is submit a time that accurately reflects what you will be doing on average through the 300 yard swim. I do not want you to error on the slow side though. The slower your 100 time the later you start and the hotter it gets on the run and the more nervous you get while you wait. Another thing to keep in mind is that adrenaline goes a long way on race day....you will go a little faster just because of nerves.
I will use myself as an example. I have submitted 1:04 as my 100 time. Do I think I can go 3:12 for the 300? Not really but I don't want to get caught behind someone like I did last year and have to do passing maneuvers. I want you to error on the side of a faster but still realistic time. For me 1:07 would probably be more realistic but still optimistic. I want all of you to do a hard 300 straight and take your time (or have someone time you) and then get your average 100 time and drop that time by 5 seconds (at least). Talk to me before you submit the time.
Here is the bottomline. During the mock tri we started at 12:50 and all swimmers were done by 1:00....so 20 swimmers in under 10:00, That means that no way anyone should have a 100 time over 3:00! Any questions shoot them my way.
I just checked the website and the last day that you can change your swim time is Friday 9 April 2010. As you know from the mock tri it is critical to submit an accurate time so that the swim goes more smoothly. What you want to do is submit a time that accurately reflects what you will be doing on average through the 300 yard swim. I do not want you to error on the slow side though. The slower your 100 time the later you start and the hotter it gets on the run and the more nervous you get while you wait. Another thing to keep in mind is that adrenaline goes a long way on race day....you will go a little faster just because of nerves.
I will use myself as an example. I have submitted 1:04 as my 100 time. Do I think I can go 3:12 for the 300? Not really but I don't want to get caught behind someone like I did last year and have to do passing maneuvers. I want you to error on the side of a faster but still realistic time. For me 1:07 would probably be more realistic but still optimistic. I want all of you to do a hard 300 straight and take your time (or have someone time you) and then get your average 100 time and drop that time by 5 seconds (at least). Talk to me before you submit the time.
Here is the bottomline. During the mock tri we started at 12:50 and all swimmers were done by 1:00....so 20 swimmers in under 10:00, That means that no way anyone should have a 100 time over 3:00! Any questions shoot them my way.
Tuesday, March 30, 2010
Friday, March 26, 2010
A few very interesting points and benefits from training for an endurance race
Hello Triathletes:
I am just back from a great swim with Julie and Franky down at Campbell. I would have to say that this may have been the best set I have seen Miss Franky do....they both did 10x75 on 1:30 and then 10x50 on 1:00. Awesome. I was getting ready for my post workout nap and I read this great article that had a few points that I wanted to pass on you very dedicated athletes. It was an article about three women who took up running as a way to lose weight and now it has become part of their lifestyle. These were sedentary women with 25 to 130 pounds to lose and so starting an exercise program was like thinking about climbing Mount Everest. They overcame this by making baby steps. They ran for just a few steps or a few minutes in the beginning. However, their small incremental success started to overcome their subconscious belief that exercise was drudgery. Once their minds shifted, they realized that running was not only beneficial, but also enjoyable. I think that many of you are starting to feel this or you are having to really fight with yourself to not feel it. One of the great things about exercising with other people like our group is that it gives you a physical outlet for your stress and allows you to build some great friendships.
Another great point that from the article was that the ladies achieved their success with the combination of dietary changes and running. As the sports dietitian in the article stated, "Running and nutrition are very tightly connected in weight loss. One feeds the other. Running releases a particularly large amount of serotonin, a happy hormone in the brain that makes you feel good and compels you to eat healthy. When you eat healthy, your energy level rises, motivating you to run. People who diet without exercise don't have this built in motivation that comes from the serotonin." The great things for all of you ladies is that if you get that serotonin from a hard bike or swim as well. I am a firm believer that I get more of a high from running and one of the best runs for that is interval runs. It is a natural high....so you could look at doing intervals as a little bit of a drug habit :-) As these ladies trained and reached their goal weight they realized that they had to find the right nutritional balance to feed their racing habit. One runner was quoted as saying, "It was a strange moment when I realized that I needed to eat MORE to have a better half marathon race result". This is something that you all will see as you continue to train but eating more of the right thing is that key.
A great tip that they had about eating healthy and happy was:
Eat by day, diet by night. Move your bigger meals to the first half of your day when you need them the most---consume 50 percent of your daily calories by noon. Eat a smaller dinner meal when your energy levels are winding down for the evening.
This tip also made me think of boot camp....build lean muscle mass. Add resistance training to your routine, even if it's just push-ups and sit-ups (or planks) after you run. Your body burns more calories supporting muscle than it does supporting fat.
The sports nutritionist stated, "The body will do its job, when given the right conditions to find its normal weight range. These three women all created sustainable conditions to enable their bodies to be their best." I think you ladies are doing this very well. However, the final point and the one that I most sincerely want to pass on to you is:
ABOVE all, don't get down on yourself. We can be our worst critics and judges. In the beginning your success is that you got dresses and got out there, because that's already change. You are all well beyond the got dressed level of success. You have been out there through the bad weather, the time crunches and work stress. You have achieved training milestones and soon you will have completed your first triathlon and be training your sights on the next one!!! Keep on triing.
I am just back from a great swim with Julie and Franky down at Campbell. I would have to say that this may have been the best set I have seen Miss Franky do....they both did 10x75 on 1:30 and then 10x50 on 1:00. Awesome. I was getting ready for my post workout nap and I read this great article that had a few points that I wanted to pass on you very dedicated athletes. It was an article about three women who took up running as a way to lose weight and now it has become part of their lifestyle. These were sedentary women with 25 to 130 pounds to lose and so starting an exercise program was like thinking about climbing Mount Everest. They overcame this by making baby steps. They ran for just a few steps or a few minutes in the beginning. However, their small incremental success started to overcome their subconscious belief that exercise was drudgery. Once their minds shifted, they realized that running was not only beneficial, but also enjoyable. I think that many of you are starting to feel this or you are having to really fight with yourself to not feel it. One of the great things about exercising with other people like our group is that it gives you a physical outlet for your stress and allows you to build some great friendships.
Another great point that from the article was that the ladies achieved their success with the combination of dietary changes and running. As the sports dietitian in the article stated, "Running and nutrition are very tightly connected in weight loss. One feeds the other. Running releases a particularly large amount of serotonin, a happy hormone in the brain that makes you feel good and compels you to eat healthy. When you eat healthy, your energy level rises, motivating you to run. People who diet without exercise don't have this built in motivation that comes from the serotonin." The great things for all of you ladies is that if you get that serotonin from a hard bike or swim as well. I am a firm believer that I get more of a high from running and one of the best runs for that is interval runs. It is a natural high....so you could look at doing intervals as a little bit of a drug habit :-) As these ladies trained and reached their goal weight they realized that they had to find the right nutritional balance to feed their racing habit. One runner was quoted as saying, "It was a strange moment when I realized that I needed to eat MORE to have a better half marathon race result". This is something that you all will see as you continue to train but eating more of the right thing is that key.
A great tip that they had about eating healthy and happy was:
Eat by day, diet by night. Move your bigger meals to the first half of your day when you need them the most---consume 50 percent of your daily calories by noon. Eat a smaller dinner meal when your energy levels are winding down for the evening.
This tip also made me think of boot camp....build lean muscle mass. Add resistance training to your routine, even if it's just push-ups and sit-ups (or planks) after you run. Your body burns more calories supporting muscle than it does supporting fat.
The sports nutritionist stated, "The body will do its job, when given the right conditions to find its normal weight range. These three women all created sustainable conditions to enable their bodies to be their best." I think you ladies are doing this very well. However, the final point and the one that I most sincerely want to pass on to you is:
ABOVE all, don't get down on yourself. We can be our worst critics and judges. In the beginning your success is that you got dresses and got out there, because that's already change. You are all well beyond the got dressed level of success. You have been out there through the bad weather, the time crunches and work stress. You have achieved training milestones and soon you will have completed your first triathlon and be training your sights on the next one!!! Keep on triing.
Wednesday, March 24, 2010
Tapping into Your Inner Athlete
Hello Triathletes:
I feel the need to be perfectly clear on something....I truly believe that you are doing a great job. I have had several times where people have thought that I am mad at them for something that has happened at practice or when they have not shown up for a workout. That could not be farther from the truth....I am never mad but there are times that I am disappointed or feel the need to help you motivate yourself. That does not mean that I am "mad" at anyone or that I do not understand how hard the training can be or how much time it consumes. I am constantly amazed and impressed with your dedication. You go girls....you are working hard and you are improving by leaps and bounds. For many of you for the first time or for the first time in a long time you are tapping into your inner athlete. You are getting the chance to feel that sense of accomplishment when you are physically able to do something that you thought that you could not do. You are treating your body as the wonderful machine that it is and your are testing your mental and physical strength....it is a beautiful thing to watch. I am as proud as any parent on the field of friendly strife watching their children train and compete. I was so proud to see you all race into the transition area and run off to the track to do the run.
However, I am not the person who is going to let you set standards for yourself that does not push you to achieve the most that you can possibly can taking into account your abilities, your schedule requirements and your personal demands. I know that you are all stretched thin and that you have so many demands pulling you in many directions and that is why I try to make sure that you get every bit that you can out of every workout. I don't let you slack off if I believe that you have more in you because you don't have the time in your week to fit in another workout....you have to get the biggest bang for your buck and it is my job to push you to get every ounce out of every workout. I won't let you say I can't.....unless I know that you are injured or truly at the very limits of your capability. My job is to push you to achieve what you did not think you could....so it is not personal and if I feel that you are giving it all than I am proud of you. When you tell me that you can't before you try....then I will push back and try to help you believe in yourself. Also if you are usually at practice and then you are not there. I will call and check on you or drop you a note.....not because I am mad but because I want to make sure you are ok. I may also give you a bit of a hard time depending on your excuse....only because I care. I am a coach with a heart who will not accept mediocrity....and that is why you pay me the big bucks to train you :-)
The bottomline is that I am hard on you because I want you to tap into your inner athlete and that is a truly beautiful thing.
I feel the need to be perfectly clear on something....I truly believe that you are doing a great job. I have had several times where people have thought that I am mad at them for something that has happened at practice or when they have not shown up for a workout. That could not be farther from the truth....I am never mad but there are times that I am disappointed or feel the need to help you motivate yourself. That does not mean that I am "mad" at anyone or that I do not understand how hard the training can be or how much time it consumes. I am constantly amazed and impressed with your dedication. You go girls....you are working hard and you are improving by leaps and bounds. For many of you for the first time or for the first time in a long time you are tapping into your inner athlete. You are getting the chance to feel that sense of accomplishment when you are physically able to do something that you thought that you could not do. You are treating your body as the wonderful machine that it is and your are testing your mental and physical strength....it is a beautiful thing to watch. I am as proud as any parent on the field of friendly strife watching their children train and compete. I was so proud to see you all race into the transition area and run off to the track to do the run.
However, I am not the person who is going to let you set standards for yourself that does not push you to achieve the most that you can possibly can taking into account your abilities, your schedule requirements and your personal demands. I know that you are all stretched thin and that you have so many demands pulling you in many directions and that is why I try to make sure that you get every bit that you can out of every workout. I don't let you slack off if I believe that you have more in you because you don't have the time in your week to fit in another workout....you have to get the biggest bang for your buck and it is my job to push you to get every ounce out of every workout. I won't let you say I can't.....unless I know that you are injured or truly at the very limits of your capability. My job is to push you to achieve what you did not think you could....so it is not personal and if I feel that you are giving it all than I am proud of you. When you tell me that you can't before you try....then I will push back and try to help you believe in yourself. Also if you are usually at practice and then you are not there. I will call and check on you or drop you a note.....not because I am mad but because I want to make sure you are ok. I may also give you a bit of a hard time depending on your excuse....only because I care. I am a coach with a heart who will not accept mediocrity....and that is why you pay me the big bucks to train you :-)
The bottomline is that I am hard on you because I want you to tap into your inner athlete and that is a truly beautiful thing.
Tuesday, March 23, 2010
Mock Tri II
I am going to see if we can use the pool again and do another mock tri on Sunday 11 April 10 at 1230. I won't have as many family members here to help but I am sure I will have some of my former volunteers and you are now seasoned triathletes so it should be an even smoother operation. The only real difference this time is that you would go out farther on the bike so that the bike course is the full distance and the run will not be on the track but on a run route so that you are not dealing with the monotony of 12 laps around the track!!! Let me know who could make it for another tri on this date.
This week's workouts
Hello Triathletes:
This week with the nicer weather it is time to get out on your bikes. We are still running on Monday and Wednesday mornings....interval work tomorrow morning. It is too dark to ride on the weekday mornings so we need to get some bike/runs worked into our already busy schedules. Kim and Lisa K have started a new workout trend....they park in Angier and ride their bikes the rest of the way to Campbell. They swam and then got back on their bikes and rode back to their car. I suggested that the next time they do it they should run a mile on the track and then swim and bike back to the car. Another option is to do spin class and then hit the treadmill for at least one mile but if you have time doing more miles is better. You all experienced the jello legs so you have to work through that feeling and that is why you have to ride and run.....bang bang.
We are heading to Campbell on Friday morning for a swim. The pool is fairly empty and so it is a super chance to get in a great workout. Last week four of us went and we were home by 0745.
I am looking at going for a ride/run on Saturday or Sunday afternoon let me know if anyone is up for a longer ride and a run. Maggie has swim meets all morning both days so I am only available in the afternoon.
This week with the nicer weather it is time to get out on your bikes. We are still running on Monday and Wednesday mornings....interval work tomorrow morning. It is too dark to ride on the weekday mornings so we need to get some bike/runs worked into our already busy schedules. Kim and Lisa K have started a new workout trend....they park in Angier and ride their bikes the rest of the way to Campbell. They swam and then got back on their bikes and rode back to their car. I suggested that the next time they do it they should run a mile on the track and then swim and bike back to the car. Another option is to do spin class and then hit the treadmill for at least one mile but if you have time doing more miles is better. You all experienced the jello legs so you have to work through that feeling and that is why you have to ride and run.....bang bang.
We are heading to Campbell on Friday morning for a swim. The pool is fairly empty and so it is a super chance to get in a great workout. Last week four of us went and we were home by 0745.
I am looking at going for a ride/run on Saturday or Sunday afternoon let me know if anyone is up for a longer ride and a run. Maggie has swim meets all morning both days so I am only available in the afternoon.
Mock Triathlon Results
Hello Triathletes:
Well I have to say for the record you guys did a great job out there on Sunday. You guys looked like pros and lucky for us we got a great many glitches out of the way....a few lessons learned:
Use your checklist and double check what you have in your bag. Mentally dress yourself for each event so that you do not forget......sneakers, extra towel, bike helmets etc.
Arrive early so that you are not rushed when you are preparing your transition area set up. This will ensure you have time to use the bathroom, get checked in, get your chip, hydrate and warm up if needed. There will be lines for the port-a-potties and the transition area will be crowded so it is best to stake your claim.
It is critical to turn in your correct swim time so you are not swimming over people or getting swum over.
Also note that the swim is very short so it is not the deciding factor in any triathlon so never give up.....
The key to success on the bike is being able to use your gears properly. If you are going up a hill you must drop the gears lower as the hill gets steeper. When you are coming down a hill you should be in the hardest gear and still pedaling so you have momentum for the uphill that always appears at the end of a down hill.....just the way life is.
Ensure you have checked your tire pressure before the race and lube your tire chain.....a well maintained and clean bike is a fast bike.....train to maintain.
Ensure that you have a bathing cap since they will not be provided at the Riverwood tri. They are provided when you start in swim waves....usually at lakes and ocean swims.
Relax and have fun....it is a very social and fun event so enjoy.
Figure out where all of the exits and entrances are for the transition area since that is the only way in and out of the transition area from the pool to the bike and out on the run.
The biggest take away is......you have now officially completed your first triathlon!!! Pat yourself on the back. I am proud of you.
Race Results:
Jay: 1:10:29.85
Erin: 1:12:22.85
Dave: 1:12:59.84
Julie: 1:13:26.81
Katie: 1:14:07.31
Franky: 1:14:30.43
Kathy: 1:14:33.30
Jen: 1:18:05.68
Sarah: 1:22:54.89
Keely: 1:24:18.45
Beth: 1:26:49.26
Tiffany: 1:27:56.94
Cara: 1:28:14.42
JoAnn: 1:32:37.97
Kristin: 1:34:06.35
Adrienne: 1:36:03.08
Lisa: 1:37:17.13
Angela: 1:43:29.55
Great job and note that you were all done in under two hours. Add in 5 more miles on the bike and I say that you will still be done in under 2 hours. Keep in mind that Angela had to stop and fix her bike chain. Given your performance I do not think that any of you will be at risk of not finishing within the race cut off time. Bravo! Keep up the good work.
Well I have to say for the record you guys did a great job out there on Sunday. You guys looked like pros and lucky for us we got a great many glitches out of the way....a few lessons learned:
Use your checklist and double check what you have in your bag. Mentally dress yourself for each event so that you do not forget......sneakers, extra towel, bike helmets etc.
Arrive early so that you are not rushed when you are preparing your transition area set up. This will ensure you have time to use the bathroom, get checked in, get your chip, hydrate and warm up if needed. There will be lines for the port-a-potties and the transition area will be crowded so it is best to stake your claim.
It is critical to turn in your correct swim time so you are not swimming over people or getting swum over.
Also note that the swim is very short so it is not the deciding factor in any triathlon so never give up.....
The key to success on the bike is being able to use your gears properly. If you are going up a hill you must drop the gears lower as the hill gets steeper. When you are coming down a hill you should be in the hardest gear and still pedaling so you have momentum for the uphill that always appears at the end of a down hill.....just the way life is.
Ensure you have checked your tire pressure before the race and lube your tire chain.....a well maintained and clean bike is a fast bike.....train to maintain.
Ensure that you have a bathing cap since they will not be provided at the Riverwood tri. They are provided when you start in swim waves....usually at lakes and ocean swims.
Relax and have fun....it is a very social and fun event so enjoy.
Figure out where all of the exits and entrances are for the transition area since that is the only way in and out of the transition area from the pool to the bike and out on the run.
The biggest take away is......you have now officially completed your first triathlon!!! Pat yourself on the back. I am proud of you.
Race Results:
Jay: 1:10:29.85
Erin: 1:12:22.85
Dave: 1:12:59.84
Julie: 1:13:26.81
Katie: 1:14:07.31
Franky: 1:14:30.43
Kathy: 1:14:33.30
Jen: 1:18:05.68
Sarah: 1:22:54.89
Keely: 1:24:18.45
Beth: 1:26:49.26
Tiffany: 1:27:56.94
Cara: 1:28:14.42
JoAnn: 1:32:37.97
Kristin: 1:34:06.35
Adrienne: 1:36:03.08
Lisa: 1:37:17.13
Angela: 1:43:29.55
Great job and note that you were all done in under two hours. Add in 5 more miles on the bike and I say that you will still be done in under 2 hours. Keep in mind that Angela had to stop and fix her bike chain. Given your performance I do not think that any of you will be at risk of not finishing within the race cut off time. Bravo! Keep up the good work.
Tuesday, March 16, 2010
Time schedule update for the mock tri
Hello Triathletes:
I have talked to Coach Montz at CU and it looks like he will be able to open the pool 30 minutes early for us so that we can be done with the swim portion of the tri prior to other swimmers arriving to use the pool. We should be out of the pool in under 30 minutes. Speaking of the pool reminds me that I need all of you to give me your best guess on your 1oo yard free time. If you are going to the pool this week and do a time trial or you can guess based on what you have been doing. We will do a time trial for the actual tri but the time you tell me now will help me put you in the right order for the swim on Sunday. You will see how important it is to have an accurate time on Sunday. It is a pain to have to swim over people and it really stinks to have them crawling up your backside. Be realistic but do not make it too slow....I would imagine that most of you would error on the side of caution and that is not a good plan.
In addition those of you that are not members at CU will have to pay $5 for swimming there on Sunday....this should help to defray the cost of the lifeguard's extra time opening the pool for just us. As far as I know right now that would mean that the following people would have to pay:
Tiffany, Beth, Julie, Keely, Diane, Erin, Jay, Dave, Katie and Cara. That should more than cover their cost. Our transition area will be right outside the pool entrance so you do not have a long run from the swim to the bike so that is a very good thing.
I have talked to Tiffany and as of now Skeeter will be on site as our medic out on the bike course. He is a former Navy medic so he will be there as a precaution and will have his cell phone on him for commo. I would like all of you to plan to ride with your cell phone, again for safety reasons. The bike course is about 14 miles and it is very similar in road type and grade to what you will see at the Riverwood Course. They are country roads with very little traffic except for the one mile you will do on 55 outside of Angier but even that road does not have heavy two way traffic. I will have an experienced biker leading the front rider on the course and it will be marked so it should be nearly impossible to get lost. I say nearly since Natalie and I got lost on the Ride for the Rock. Keely and Dave did not get lost and I have to say congrats to them on doing a great job finishing their first 30 MILE bike ride!!!
OK back to the primary reason for this update....you must be at Campbell at 1200 in order to set up your bike transition area and be ready to swim at 1230. On race day the transition area will close and you will be issued a swim time and there are no exceptions if you happen to be running late. It may sound harsh but that is the way it is in the "real" Triathlon world. Start packing your bag ahead of time and have it in the car Saturday night and show up dressed and ready to go for the big training race on Sunday. Of course if you want to get there earlier I will be there NLT 1115 getting things set up and ready to go.
I talked to people about t-shirts and I am planning on getting the wick away type material....no heavy cotton. Y'all will be sweating to much to be carrying cotton around on your body. We are high tech ladies....does anyone have a preference on color? We had folks running this morning on the 4 mile loop on an off day....you go athletes go. We have a track/interval workout tomorrow so I am looking for max participation!!! Keep on Tri...ing!
I have talked to Coach Montz at CU and it looks like he will be able to open the pool 30 minutes early for us so that we can be done with the swim portion of the tri prior to other swimmers arriving to use the pool. We should be out of the pool in under 30 minutes. Speaking of the pool reminds me that I need all of you to give me your best guess on your 1oo yard free time. If you are going to the pool this week and do a time trial or you can guess based on what you have been doing. We will do a time trial for the actual tri but the time you tell me now will help me put you in the right order for the swim on Sunday. You will see how important it is to have an accurate time on Sunday. It is a pain to have to swim over people and it really stinks to have them crawling up your backside. Be realistic but do not make it too slow....I would imagine that most of you would error on the side of caution and that is not a good plan.
In addition those of you that are not members at CU will have to pay $5 for swimming there on Sunday....this should help to defray the cost of the lifeguard's extra time opening the pool for just us. As far as I know right now that would mean that the following people would have to pay:
Tiffany, Beth, Julie, Keely, Diane, Erin, Jay, Dave, Katie and Cara. That should more than cover their cost. Our transition area will be right outside the pool entrance so you do not have a long run from the swim to the bike so that is a very good thing.
I have talked to Tiffany and as of now Skeeter will be on site as our medic out on the bike course. He is a former Navy medic so he will be there as a precaution and will have his cell phone on him for commo. I would like all of you to plan to ride with your cell phone, again for safety reasons. The bike course is about 14 miles and it is very similar in road type and grade to what you will see at the Riverwood Course. They are country roads with very little traffic except for the one mile you will do on 55 outside of Angier but even that road does not have heavy two way traffic. I will have an experienced biker leading the front rider on the course and it will be marked so it should be nearly impossible to get lost. I say nearly since Natalie and I got lost on the Ride for the Rock. Keely and Dave did not get lost and I have to say congrats to them on doing a great job finishing their first 30 MILE bike ride!!!
OK back to the primary reason for this update....you must be at Campbell at 1200 in order to set up your bike transition area and be ready to swim at 1230. On race day the transition area will close and you will be issued a swim time and there are no exceptions if you happen to be running late. It may sound harsh but that is the way it is in the "real" Triathlon world. Start packing your bag ahead of time and have it in the car Saturday night and show up dressed and ready to go for the big training race on Sunday. Of course if you want to get there earlier I will be there NLT 1115 getting things set up and ready to go.
I talked to people about t-shirts and I am planning on getting the wick away type material....no heavy cotton. Y'all will be sweating to much to be carrying cotton around on your body. We are high tech ladies....does anyone have a preference on color? We had folks running this morning on the 4 mile loop on an off day....you go athletes go. We have a track/interval workout tomorrow so I am looking for max participation!!! Keep on Tri...ing!
Sunday, March 14, 2010
Training this week 15 March 2010
Hello Triathletes:
We will be shooting for 4 miles on Monday morning and then a track/interval workout on Wednesday. These will be great days to get you on track and speeding toward success. Also on Thursday afternoon at 4pm we will be doing the Girls on the Run Mock 5k. This would be a great training event for you to join in on....for yourself and to set an example for the girls. Our goal is to encourage fitness for the younger crowd and this is a great place for them to see you out there. I will be bringing Trey since he was the fastest one in the fall when we did the mock 5k for the girls in the fall. It is an easy flat course right around the school. Please come and join in the fun and training. I am not sure how bright it will be in the morning but I would like Friday morning to get to be a biking morning if at all possible since the weekends are so crazy for everyone thanks to sports, errands, yard work, life etc.
Of course we will end the week with the mock tri!!! Can't wait for that. In addition this week Karee White will be joining us at some point to talk to you ladies and take pictures. She is writing a story about you in the Holly Springs paper. She wanted to talk to all of you and take photos so I will let you know when she will be joining us so you can be there in force and looking good.
We will be shooting for 4 miles on Monday morning and then a track/interval workout on Wednesday. These will be great days to get you on track and speeding toward success. Also on Thursday afternoon at 4pm we will be doing the Girls on the Run Mock 5k. This would be a great training event for you to join in on....for yourself and to set an example for the girls. Our goal is to encourage fitness for the younger crowd and this is a great place for them to see you out there. I will be bringing Trey since he was the fastest one in the fall when we did the mock 5k for the girls in the fall. It is an easy flat course right around the school. Please come and join in the fun and training. I am not sure how bright it will be in the morning but I would like Friday morning to get to be a biking morning if at all possible since the weekends are so crazy for everyone thanks to sports, errands, yard work, life etc.
Of course we will end the week with the mock tri!!! Can't wait for that. In addition this week Karee White will be joining us at some point to talk to you ladies and take pictures. She is writing a story about you in the Holly Springs paper. She wanted to talk to all of you and take photos so I will let you know when she will be joining us so you can be there in force and looking good.
Tri Checklist/Mock Tri Sunday 21 March 2010
Hello Triathletes:
I have not been on the blog in two weeks but all issues wit it seem to have been cleared up thanks to Sarah and I am back to the old routine following a great vacation. I want to make sure that everyone is up to date on what plans are in the works since schedules are tight and the big day is getting closer and closer.
I will start with what you will be wearing on the big day. I us ally like to wear black tri shorts since they seem to hide the most for me and so I wanted all of you to buy a pair of black tri shorts in the length and size that works for you. I had seen some great prices at the sports basement online and I know several people did go to the website. My plan was to have our team logo put onto everyone's shorts and then get t-shirts with the logo so that you could wear them on the bike and run. I did not think that a team tri top would be a great use of our money since most of you will not be running without a shirt....and because we have so many different support requirements on top a tri top that works for all would be really tough. I will give you a cost estimate on the shirts and logo on the shorts this week so you all can decide what you want to do. I think team shirts are needed....helps with mojo :-) It would be best to have your tri shorts for the mock tri this weekend so you know what it feels like to swim in them. You have them on over your bathing suit or have a work out top that you wear with them and then throw a shirt on for the bike.
The mock tri is scheduled for Sunday 21 March 2010 at 1230 so I wanted to give you an idea of how the day would go. I would like everyone there NLT 1230 (earlier would be better) I will be there at 1200. The first thing you will do is set your bike and equipment up in what will be our transition area for this training event. I will go over exactly how you should set up your equipment for race day and I think that I will have the kids on hand so that we can do your body markings since you will be getting those on race day. I would like to be in the pool and ready to start as soon as it opens so that we can use six lanes and do the tri like on race day. I will coordinate that with Coach Montz at CU on Monday. That means that you will come to the mock tri dressed and ready to go....they will be no using the locker rooms since there will be no locker rooms to use on race day. You can use the bathroom since I will not make you use the one port a pottie on site at Campbell. On race day it will be port a potties for all of your bodily function needs but at the mock tri I will be nice and you can use the bathrooms. As soon as you finish the swim you will exit the pool and run/walk to the transition area to get on your bike. I have a 12 mile loop that you will ride that day and then you will return to the transition area and put your bike away. You will then run out to the track and do 12 laps....3 miles and you will have completed your first triathlon. I will have several seasoned triathletes on site to help with all the transitions and the bike route. This is a training event so we will be answering questions and walking you through the process every step of the way. I think it will be a great day.
I had thought about having a get together to go overage the footage/video I have of the tri I did in CA but I think it would be better to do that after the mock tri. You will better understand what you are seeing since you will have done it once. This will be a fairly labor intensive day so max participation is highly encouraged.
Here is the checklist:
2 towels....one for laying on the ground and one for drying your body
1 swim cap
1 pair of goggles
1 bike helmet
1 bike shoes (if you have clip on pedals)
1 t-shirt
1 pair of sunglasses....sport type sunglasses for use on the bike for safety reasons
1 running shorts
1 sneakers
1 Body Glide....anti chafe/looks like deodorant but you put it anywhere that you might chafe
2 water bottles
1 nutrition....that you have used before...banana, sport gel, energy bar
2 pair running sox
1 bucket (for rinsing feet....only needed for races where there is sand)
1 tri-shorts
1 bathing suit
1 suntan lotion/spf
1 lip balm
1 change of clothes for after the race....if desired.
1 yoga mat if you want to use this on the ground instead of a towel
1 flip flops
1 wet suit (not needed on a pool swim or warm water swim)
1 bike pump (or ensure someone on your team has one)
2 plastic bags for nasty clothes and wet towels
1 big bag for use as your tri bag/fits all of your equipment and is easy to carry since you will have your bike to move as well.
1 bike
I have not been on the blog in two weeks but all issues wit it seem to have been cleared up thanks to Sarah and I am back to the old routine following a great vacation. I want to make sure that everyone is up to date on what plans are in the works since schedules are tight and the big day is getting closer and closer.
I will start with what you will be wearing on the big day. I us ally like to wear black tri shorts since they seem to hide the most for me and so I wanted all of you to buy a pair of black tri shorts in the length and size that works for you. I had seen some great prices at the sports basement online and I know several people did go to the website. My plan was to have our team logo put onto everyone's shorts and then get t-shirts with the logo so that you could wear them on the bike and run. I did not think that a team tri top would be a great use of our money since most of you will not be running without a shirt....and because we have so many different support requirements on top a tri top that works for all would be really tough. I will give you a cost estimate on the shirts and logo on the shorts this week so you all can decide what you want to do. I think team shirts are needed....helps with mojo :-) It would be best to have your tri shorts for the mock tri this weekend so you know what it feels like to swim in them. You have them on over your bathing suit or have a work out top that you wear with them and then throw a shirt on for the bike.
The mock tri is scheduled for Sunday 21 March 2010 at 1230 so I wanted to give you an idea of how the day would go. I would like everyone there NLT 1230 (earlier would be better) I will be there at 1200. The first thing you will do is set your bike and equipment up in what will be our transition area for this training event. I will go over exactly how you should set up your equipment for race day and I think that I will have the kids on hand so that we can do your body markings since you will be getting those on race day. I would like to be in the pool and ready to start as soon as it opens so that we can use six lanes and do the tri like on race day. I will coordinate that with Coach Montz at CU on Monday. That means that you will come to the mock tri dressed and ready to go....they will be no using the locker rooms since there will be no locker rooms to use on race day. You can use the bathroom since I will not make you use the one port a pottie on site at Campbell. On race day it will be port a potties for all of your bodily function needs but at the mock tri I will be nice and you can use the bathrooms. As soon as you finish the swim you will exit the pool and run/walk to the transition area to get on your bike. I have a 12 mile loop that you will ride that day and then you will return to the transition area and put your bike away. You will then run out to the track and do 12 laps....3 miles and you will have completed your first triathlon. I will have several seasoned triathletes on site to help with all the transitions and the bike route. This is a training event so we will be answering questions and walking you through the process every step of the way. I think it will be a great day.
I had thought about having a get together to go overage the footage/video I have of the tri I did in CA but I think it would be better to do that after the mock tri. You will better understand what you are seeing since you will have done it once. This will be a fairly labor intensive day so max participation is highly encouraged.
Here is the checklist:
2 towels....one for laying on the ground and one for drying your body
1 swim cap
1 pair of goggles
1 bike helmet
1 bike shoes (if you have clip on pedals)
1 t-shirt
1 pair of sunglasses....sport type sunglasses for use on the bike for safety reasons
1 running shorts
1 sneakers
1 Body Glide....anti chafe/looks like deodorant but you put it anywhere that you might chafe
2 water bottles
1 nutrition....that you have used before...banana, sport gel, energy bar
2 pair running sox
1 bucket (for rinsing feet....only needed for races where there is sand)
1 tri-shorts
1 bathing suit
1 suntan lotion/spf
1 lip balm
1 change of clothes for after the race....if desired.
1 yoga mat if you want to use this on the ground instead of a towel
1 flip flops
1 wet suit (not needed on a pool swim or warm water swim)
1 bike pump (or ensure someone on your team has one)
2 plastic bags for nasty clothes and wet towels
1 big bag for use as your tri bag/fits all of your equipment and is easy to carry since you will have your bike to move as well.
1 bike
Wednesday, March 3, 2010
Bike Rides
Hey Ladies,
I just wanted to let you know of a couple of local bike rides that you might want to participate in before the tri. They are good causes and would give you a chance to go on a fully supported ride before the big day. The tour de Cure is for diabetes, on March 13 and the MSFIT Spring Training ride for MS, on April 3.
I can't ride the St. Patty Tour de Cure as I will be at a workshop, but plan to ride in the MSFit Spring Fling.
Kathy
http://main.diabetes.org/site/Calendar/2129571276?view=Detail&id=8781
http://www.active.com/cycling/morrisville-nc/ms-spring-fling-kickoff-ride-2010
I just wanted to let you know of a couple of local bike rides that you might want to participate in before the tri. They are good causes and would give you a chance to go on a fully supported ride before the big day. The tour de Cure is for diabetes, on March 13 and the MSFIT Spring Training ride for MS, on April 3.
I can't ride the St. Patty Tour de Cure as I will be at a workshop, but plan to ride in the MSFit Spring Fling.
Kathy
http://main.diabetes.org/site/Calendar/2129571276?view=Detail&id=8781
http://www.active.com/cycling/morrisville-nc/ms-spring-fling-kickoff-ride-2010
Monday, March 1, 2010
Hmmmmm I just read a post from someone that said they were all alone on a work out day
I just saw Julie's post and I saw that some poor soul was left in the cold all alone on a work out day. I hope that you guys are not slacking since now is the time to start stepping up your training. Of course we will do that as soon as I get back. I am expecting to see a big group on Wednesday morning since I will be getting up early for my West Coast timed body.....just to see you guys.
Hey you can check out the tri we did out here....it was called the Stanford Treeathlon. See you soon
CA
Hey you can check out the tri we did out here....it was called the Stanford Treeathlon. See you soon
CA
Sunday, February 28, 2010
Some things I have been meaning to write about
Hello Triathletes:
I feel terrible because it has been ages since I have been on the blog. I feel a bit like I have abandoned all of you but it has been difficult to get to technology while I have been travelling. It has been available but I feel rude emailing when I am with people that I am visiting and it is tough to email from the beach. We had a fabulous trip to Hawaii and we got out before all of the tsunami warnings...thank goodness. We just completed a gorgeous day in California and I have officially done my first "Left Coast" Tri and my very first tri in February. I have to say that the 55 degree water gave me an initial brain freeze but I adjusted and had a great race.....all on borrowed equipment. Speaking of borrowed equipment...that brings me to my first topic....the discussion that we have had about the bike. I read an article talking about doing your first tri and they said.....if you are getting into your the sport and doing your local tri sprint race (which you are), it can be your beach cruiser or a mountain bike. Any bike will do unless you are bit by the triathlon bug. Simply take it to your local bike shop to make sure that it is safe, ensure the tires are pumped up and that the chain is lubed. Do not worry about feeling fast just yet, that will come later. Today on the triathlon I saw several people on mountain bikes and they were doing just fine. I even saw two ladies riding side by side cheering each other on....it made me think of you ladies. I chatted with a gal back and forth as we kept passing each other....she is a 23 year survivor of very aggressive melanoma....that had spread to her lymph nodes and they removed part of her intestine. She was out there making it happen...because life is short so go ahead and TRI.
With the help of my brother, my sister-in-law and Maggie I was able to take some video that I will show at our next get together so I can go over some of the finer points of prepping for the race and transition. Today's race was the exact same size as the Riverwood and it was a lovely set up but it was not as smoothly run as the Riverwood race is run. I will admit that there was not a hill to be seen on the course and we have established that there are a few minor hills on the Riverwood. I was very happy to hear that Adrienne and Kristin did a 5k run together and finished under 40 minutes. That reminded me that we need to talk about signing up for the Komen Race in June. I know that it is a very special race for Kristin and it comes at a great time for a training run for the Kure Beach Double Sprint Tri. I will be signing up for the Komen Race since I lost my grandmother and my Aunt Carol Ann to breast cancer and simply to support a great cause. As we talk about calendars I would like you all to look at yours so that we can decide when we can do our two mock triathlons and get maximum participation. Dan will be coming back in mid March so that will free up many of my weekends.....except of course for kids sports. There are limited days due to availability of facilities and because of the Easter holidays in the mix. I was thinking of the 21 or 22 of March...early mornings and possible Good Friday morning very early since many folks may not be working that day. Another option could be 27 Mar or 19 Apr but the 19 Apr would be almost a true dress rehearsal since it is so close to the big event. I will be looking for feedback on this since I will not make the effort without at least 75 percent participation since it takes a bit of work to make it happen and I want us all to get some bang for our buck.
I do hope that Julie worked you all good and hard in spite of the fact that I did hear that the weather was not really cooperating....AGAIN. I truly enjoyed running on the beach and swimming in the ocean. I did try to sell my roommate from college on doing a tri but not sure if she bought into it without me being there to push her. I also lucked out and made it to a master's swim practice and had my brother (the coach) give me some feedback on my stroke. That was great and so I have some work to do on my own stroke. It is critical to remember that we can all get better....no matter what our level. I read Dara Torres' book, Age is Just a Number on the plane and I was intrigued by many points that she brought up. I will share some of them with you as they apply. One critical thing that she mentioned was how important stretching was to keeping her 40 something body in the game with the youngsters. She had two personal stretchers that she hired and took everywhere with her including Beijing. Now I know we can't have our own stretchers but it would be well worth going to yoga classes or at least tivoing some yoga from tv or buying a 15 minute yoga CD to enhance your training.
OK enough from me for the evening. I am missing all of you and hope all is well. I am learning a great deal about nutrition from my very fit sister-in-law Lesley here in California so I will have to pass her info on to all of you. She is a huge fan of Tosca Reno and her books on "Clean Living". It is sad to say that sugar is not a triathlete's friend :-)
Have fun working out tomorrow and I will see you bright and early Wednesday morning the 3rd of March
CA
Friday, February 26, 2010
Running the Week of March 1st
We will run on Monday and Wednesday the week of March 1 at 5:30 a.m. Carol Ann should be back to whip us into shape on Wednesday. Yahoo!!!
Friday, February 19, 2010
Running in the Week of Feb. 22
We will meet at CA's house on Monday and Wednesday of next week to run @ 5:30 a.m. They are calling for rain on Monday but we can play that by ear. In place of the usual PT with CA we can work on our hula!!! See you next week.
Sunday, February 14, 2010
Thanks to Ian and a quick summary of the night's teaching
Hello Triathletes:
I feel like it has been ages since I have written on the blog....craziness. I would like to thank Kathy for having us all over to her lovely house and for Ian taking the time to come and talk to us about bike safety and bike fit. Ian has tons of experience on the road and so his comments were excellent for all of us to hear. To begin with he went over the proper arm signals for right and left turns and how to signal the biker behind you that you are slowing down. The critical point there is that you must communicate with those that you are biking with and the drivers in the cars. Communication and being aware of what is happening on the road is critical to your safety when you are out there training on your bike.
The most important thing to remember as you get out on the road on your bike is that you are in a vehicle and you must follow the rules of the road just as if you were driving your car. The question came up about passing on the right.....well....as we said you pass someone on the road in your car on the left so you always pass other bikers on the left. You must stop at stop signs and stoplights just like you would in your car. The big difference is that you need to be aware of whether the drivers in the car see you because if it becomes a battle between you and the car....even if you have the right of way....the car will always win. It is a good example of the fact that SIZE matters.
The best thing you could do for yourself before you get on the road is ensure that your bike is in good shape....just like you would with your car. Ensure that you have proper tire pressure in your tires, bring your cell phone with you, ensure you have a helmet that fits properly and that you are properly dressed. I would suggest closer fitting clothing and biking shorts or running tights so that your clothes are not flapping as you ride. In addition it is important to pick a good route and the right time of day to ride. I do not like to ride during any high traffic times if I can possibly avoid it. That is why I have suggested Sunday mornings at 0700 for now since it is daylight and there is not many drivers on the road. In the summer I usually head out at 0600 since it is daylight, it is cooler and there are very few drivers on the road. The nice thing about FV is that there are many great, quiet roads to ride on and have an enjoyable ride.
Ian also mentioned using a bike computer to track your distance, your cadence and I like it for your mph....it makes it so nice to know how far and how fast you have gone....good motivator. Ian worked with people on what size bike they might need and we talked about heading to a bike shop and asking them to fit you for the proper sized bike. I would not recommend that any of you spend a fortune on a bike because you may not do enough triathlons to make it worth the expense and if you stick to the sprint distance triathlons then you can do great without the top of the line bike. I do great with my 12 year old Cannondale. You can borrow a bike or you can get a nice used one....just make sure you take some one with you to take a look at a bike it you do not feel comfortable doing it on your own. My bike is available for use at the triathlon of someone needs it.
No matter what bike you have...you should have a cage on the frame to hold your water bottle. We do not want to get out on the road without water...that is a no no. The other thing to keep in mind is that we are not behind on our bike training. The goal up to now was to get a bike and if you have the access to them....go to spin class twice a week. The weather is never good to bike in Jan and Feb outside so you are not behind the power curve. The plan was to step up the bike training in March and April....so have no free. As of now and for the rest of February you should be running and swimming at a minimum of twice a week....more is usually better but we all have lives so I know there is a limit.
My final comment for this long entry is that.....remember that I would never throw you under the bus. I picked this triathlon for all of you because it is a great tri for first timers.....and it is a lovely event. I don't care what you keep hearing....it is a very pleasant bike ride. It is well marked and has a few hills but they are rolling and most riders will tell you that is easier than a plain flat course. You never get a break when it is all flat. There is plenty of downhill coasting time and the few hills on the bike are shortened by the nice downhill leading into them. There has to be a certain amount of trust from all of you that I would never sign you up for something I did not firmly believe that you could handle. It is a great event and I will make sure you know everything you need to know before you show up in Clayton on Saturday April 24th :-)
I feel like it has been ages since I have written on the blog....craziness. I would like to thank Kathy for having us all over to her lovely house and for Ian taking the time to come and talk to us about bike safety and bike fit. Ian has tons of experience on the road and so his comments were excellent for all of us to hear. To begin with he went over the proper arm signals for right and left turns and how to signal the biker behind you that you are slowing down. The critical point there is that you must communicate with those that you are biking with and the drivers in the cars. Communication and being aware of what is happening on the road is critical to your safety when you are out there training on your bike.
The most important thing to remember as you get out on the road on your bike is that you are in a vehicle and you must follow the rules of the road just as if you were driving your car. The question came up about passing on the right.....well....as we said you pass someone on the road in your car on the left so you always pass other bikers on the left. You must stop at stop signs and stoplights just like you would in your car. The big difference is that you need to be aware of whether the drivers in the car see you because if it becomes a battle between you and the car....even if you have the right of way....the car will always win. It is a good example of the fact that SIZE matters.
The best thing you could do for yourself before you get on the road is ensure that your bike is in good shape....just like you would with your car. Ensure that you have proper tire pressure in your tires, bring your cell phone with you, ensure you have a helmet that fits properly and that you are properly dressed. I would suggest closer fitting clothing and biking shorts or running tights so that your clothes are not flapping as you ride. In addition it is important to pick a good route and the right time of day to ride. I do not like to ride during any high traffic times if I can possibly avoid it. That is why I have suggested Sunday mornings at 0700 for now since it is daylight and there is not many drivers on the road. In the summer I usually head out at 0600 since it is daylight, it is cooler and there are very few drivers on the road. The nice thing about FV is that there are many great, quiet roads to ride on and have an enjoyable ride.
Ian also mentioned using a bike computer to track your distance, your cadence and I like it for your mph....it makes it so nice to know how far and how fast you have gone....good motivator. Ian worked with people on what size bike they might need and we talked about heading to a bike shop and asking them to fit you for the proper sized bike. I would not recommend that any of you spend a fortune on a bike because you may not do enough triathlons to make it worth the expense and if you stick to the sprint distance triathlons then you can do great without the top of the line bike. I do great with my 12 year old Cannondale. You can borrow a bike or you can get a nice used one....just make sure you take some one with you to take a look at a bike it you do not feel comfortable doing it on your own. My bike is available for use at the triathlon of someone needs it.
No matter what bike you have...you should have a cage on the frame to hold your water bottle. We do not want to get out on the road without water...that is a no no. The other thing to keep in mind is that we are not behind on our bike training. The goal up to now was to get a bike and if you have the access to them....go to spin class twice a week. The weather is never good to bike in Jan and Feb outside so you are not behind the power curve. The plan was to step up the bike training in March and April....so have no free. As of now and for the rest of February you should be running and swimming at a minimum of twice a week....more is usually better but we all have lives so I know there is a limit.
My final comment for this long entry is that.....remember that I would never throw you under the bus. I picked this triathlon for all of you because it is a great tri for first timers.....and it is a lovely event. I don't care what you keep hearing....it is a very pleasant bike ride. It is well marked and has a few hills but they are rolling and most riders will tell you that is easier than a plain flat course. You never get a break when it is all flat. There is plenty of downhill coasting time and the few hills on the bike are shortened by the nice downhill leading into them. There has to be a certain amount of trust from all of you that I would never sign you up for something I did not firmly believe that you could handle. It is a great event and I will make sure you know everything you need to know before you show up in Clayton on Saturday April 24th :-)
Saturday, February 13, 2010
Bike Safety
Hey Ladies,
Thanks for coming out Friday in the snow for a little bike safety and socialization. I know Julie just got a new bike helmet for her birthday and thought you all might be interested in the consumer report on helmets.
Ride Safe,
Kathy
Thanks for coming out Friday in the snow for a little bike safety and socialization. I know Julie just got a new bike helmet for her birthday and thought you all might be interested in the consumer report on helmets.
Ride Safe,
Kathy
http://blogs.consumerreports.org/safety/2010/01/study-inexpensive-bike-helmets-offer-same-protection-as-pricier-models-.html
Thank you!
| Kathy, (&Dale) Thank you for hosting us at your home last night. And please thank Ian again for his time to help some of us novice bikers! Lisa K. |
Friday, February 12, 2010
Race for the Cure
Hi Everyone!
I am writing this with a heavy and hopeful heart. Tomorrow is the one year anniversary of the loss of one of my very best friends in the world. Last year she lost her battle with breast cancer and left behind 3 young boys. Needless to say, this is a cause extremely close to my heart and I would love for all of you to participate in the walk with me. Please see the link below to sign up with Kristi's Krew. It is $25 to registrar and you will get 2 T-shirts. You can raise money or choose not to. Although it was emotional for me, it was so much fun and a day filled with hope for a brighter future! Please consider signing up! Thanks so much!
Kristen L. Hughes
First Grade Teacher
Ballentine Elementary School
First Grade Teacher
Ballentine Elementary School
Wednesday, February 10, 2010
Bike
Okay it's not a 54 inch bike it's a 54cm bike. Franky you have long legs maybe 54 inches would work for you.
Kathy
Kathy
Friday Night
This is just a reminder that Ian is coming over Friday for an information session.
Bring a snack and beverage. If you have a trainer please bring it, and bring your bike if you want Ian to look at your riding position.
Please tell others because I don't know if people read the blog.
Franky the bike I have for sale is 54in. It's an Orbea team Euskatel.It is yellow, orange, and blue actually very pretty Check out the reviews on this website.http://www.roadbikereview.com/mfr/orbea/road-bike/PRD_290861_5668crx.aspx
Hope to see you all Friday!
Kathy
Bring a snack and beverage. If you have a trainer please bring it, and bring your bike if you want Ian to look at your riding position.
Please tell others because I don't know if people read the blog.
Franky the bike I have for sale is 54in. It's an Orbea team Euskatel.It is yellow, orange, and blue actually very pretty Check out the reviews on this website.http://www.roadbikereview.com/mfr/orbea/road-bike/PRD_290861_5668crx.aspx
Hope to see you all Friday!
Kathy
Re: Running in the wind/swim at Campbell tonight
Hey guys...I am actually going to the Alexander YMCA this afternoon with Adrienne...If anyone wants to join us, let me know! Thanks!
Running in the wind/swim at Campbell tonight
Great Job ladies who braved the wind this morning!! It was really nice when it was pushing us from behind....not as much fun when it was in our faces but good training none the less. Just a quick note to all that we are meeting at 7pm tonight at my house so we can carpool to Campbell for a nice swim workout. As of right now I know that Tiff, Kristin, Kim, and possibly Julie and Beth will be going. The key is to have someone who knows where they are going in your car. I will be going directly from religion class with Lisa Kunkle so I will meet you down there. Maggie will be at Campbell already so she will be the coach until I get there. You shoudl all be warmed up by the time I get there. You want to be in the water by 7:30 since they send us to the showers at 8:45pm. See you there.
Mindy----sorry that I forgot to email you about 0530 this morning. There will be a crew out running tomorrow at 0530 so you can come then as a make up for today!!
CA
Tuesday, February 9, 2010
Working Out this Week
I'll be running Thursday morning with Tiffany if anyone would like to join. Same time, same place! Also I'd like to run/bike/swim on Friday because I will not be around on Saturday or Sunday Morning. Anyone have any plans or ideas?
Sarah
Thursday, February 4, 2010
Wednesday Meeting 3 Feb 10
A special thanks to Julie for hosting our first healthy get together. It was a very nice time and we essentially went over a basic checklist of items that every well prepared triathlete has on hand for race day. I will post the checklist here on the blog so that you can print a copy. Our photographer Sarah "the firm" F was on hand to capture some special moments and we can use them as training aids.
I want to state right from the beginning that triathlon gear does not make you look sexy and point in fact is me with a helmet.....add lots of sweat and sunglasses to the picture and you can see where I am going with this picture. Of course all bikers have to wear helmets so one of the top things on the list was a bike helmet
Then we did discuss what our uniform should be for the race....you know what to wear and what NOT to wear. Diane was very helpful and as you can see below she is modeling a pair of my tri shorts. It is not recommended that you wear the tri-shorts over your pants.....in fact we do not encourage you to even wear underwear with your tri-shorts. Heck we even had a discussion about butt butter (some lotion to keep you from getting uncomfy in the bike seat). The general consensus is that we should all get black tri-shorts in whatever length we feel most comfortable in and then we can get our logo put on the shorts. I know that many of you are asking what is a tri-short. As Diane said....it is like putting on a pair of Spanx to keep your belly in when wearing a fancy dress :-) They are spandex shorts that have a bit of padding in the crotch and they have elastic on the leg to keep it from riding up when you are biking. They come in various lengths just like regular shorts. Some have a 1 in inseam....like a volleyball pant....way too short for me. Then there is the 3 in inseam which is about mid thigh....my favorite length. There is also the 6 in which is just above the knee and the one that most people said that they would like. The nice thing is that the pad is not too thick so it dries out quickly after you swim. I wear the tri shorts with a regular sports bra top (tankini style) in the pool and then add a shirt and running shorts for the bike and run. It is much faster than trying to get spandex shorts on over wet legs.
Of course every triathlete needs a bag to put all of their gear into and I have in my hands below my original tri bag....an earth friendly reusable bag from Aldi's. It is cheap, sturdy and big and great for all of my gear. I did get a great tri-bag as a gift last year so my Aldi bag has been retired back to carrying groceries and kids' sports equipment. You must have a bag for easy transport and the night before the race you can load it with all your items from the checklist and have it in your car along with your bike as you head to bed early for the big race. We did talk about the fact that we will be leaving for the race on 24 April 10 at 0530 :-)
I think that you can see some of the items on the floor at my feet.....you would be surprised at all of the things that you need to bring but as I explained at the meeting you will "rack" your bike in a designated spot. The metal bike rack will have your number on it and that is where you put your bike and all of your gear. The bikes are all located in the transition area and arranged by your race number. Right next to my bike I lay out a big beach towel folded in half length wise. Some people lay out a yoga mat and arrange their gear on it. On top of my towel I place my helmet topside down with my sunglasses inside. I have my bike shoes open and the socks laying on top. I also have an extra hotel sized towel hanging on my bike so I can quickly dry off. I also have a Gatorade and a water sitting on my towel for a quick drink after the bike. In addition I have my running sneakers laid out with my shoe laces untied and my race number attached to my race number belt. Some people will have their race number attached to their shirt and they throw the shirt on....many times I bike and rum without a shirt but it depends on the temperature. There are port-a-potties right outside the transition area and I make sure I use them several times before the race starts since I tend to get a little bit nervous and have to pee alot.....crazy I know but I have been like that since I started swimming.
I want to state right from the beginning that triathlon gear does not make you look sexy and point in fact is me with a helmet.....add lots of sweat and sunglasses to the picture and you can see where I am going with this picture. Of course all bikers have to wear helmets so one of the top things on the list was a bike helmet
Then we did discuss what our uniform should be for the race....you know what to wear and what NOT to wear. Diane was very helpful and as you can see below she is modeling a pair of my tri shorts. It is not recommended that you wear the tri-shorts over your pants.....in fact we do not encourage you to even wear underwear with your tri-shorts. Heck we even had a discussion about butt butter (some lotion to keep you from getting uncomfy in the bike seat). The general consensus is that we should all get black tri-shorts in whatever length we feel most comfortable in and then we can get our logo put on the shorts. I know that many of you are asking what is a tri-short. As Diane said....it is like putting on a pair of Spanx to keep your belly in when wearing a fancy dress :-) They are spandex shorts that have a bit of padding in the crotch and they have elastic on the leg to keep it from riding up when you are biking. They come in various lengths just like regular shorts. Some have a 1 in inseam....like a volleyball pant....way too short for me. Then there is the 3 in inseam which is about mid thigh....my favorite length. There is also the 6 in which is just above the knee and the one that most people said that they would like. The nice thing is that the pad is not too thick so it dries out quickly after you swim. I wear the tri shorts with a regular sports bra top (tankini style) in the pool and then add a shirt and running shorts for the bike and run. It is much faster than trying to get spandex shorts on over wet legs. Of course every triathlete needs a bag to put all of their gear into and I have in my hands below my original tri bag....an earth friendly reusable bag from Aldi's. It is cheap, sturdy and big and great for all of my gear. I did get a great tri-bag as a gift last year so my Aldi bag has been retired back to carrying groceries and kids' sports equipment. You must have a bag for easy transport and the night before the race you can load it with all your items from the checklist and have it in your car along with your bike as you head to bed early for the big race. We did talk about the fact that we will be leaving for the race on 24 April 10 at 0530 :-)
I think that you can see some of the items on the floor at my feet.....you would be surprised at all of the things that you need to bring but as I explained at the meeting you will "rack" your bike in a designated spot. The metal bike rack will have your number on it and that is where you put your bike and all of your gear. The bikes are all located in the transition area and arranged by your race number. Right next to my bike I lay out a big beach towel folded in half length wise. Some people lay out a yoga mat and arrange their gear on it. On top of my towel I place my helmet topside down with my sunglasses inside. I have my bike shoes open and the socks laying on top. I also have an extra hotel sized towel hanging on my bike so I can quickly dry off. I also have a Gatorade and a water sitting on my towel for a quick drink after the bike. In addition I have my running sneakers laid out with my shoe laces untied and my race number attached to my race number belt. Some people will have their race number attached to their shirt and they throw the shirt on....many times I bike and rum without a shirt but it depends on the temperature. There are port-a-potties right outside the transition area and I make sure I use them several times before the race starts since I tend to get a little bit nervous and have to pee alot.....crazy I know but I have been like that since I started swimming.
The transition area is where you go after the swim to get on your bike and then you park your bike there and head out for the run. You go out one way to bike and one way to run. Don't be like me and always try and run out the bike exit....it slows you down!! I am just a knucklehead but someone always yells at me and gets me going in the right direction. How fast you get in and out of the transition area counts toward your overall race time....so no lolly gagging in there ladies.
Diane is modeling my fully packed high speed tri bag. Notice the water bottle in the side pocket. You must have at least one of these for your bike. Over the course of the 14 mile bike you should drink the whole bottle especially if it is hot. Tiff said she was uncomfortable pulling out her water bottle when she rides so she is going to wear a Camelback....a knapsack type of water bottle which is a great option. However, as we ride more you will get more comfortable pulling your water bottle out more to drink. I am way better at it now that I used to be and I am always falling off my bike :-) If your bike does not have a water bottle holder you need to get one. They are easy to put on and cheap....about $10 at Walmart. We did talk quite a bit about biking and how important it is to make sure that your bike fits you properly. Ian will be at Kathy W's house this Friday to talk bike safety and fit so grab your bike and go see him. In addition we talked about Performance Bike (off Maynard just past the Cary Town Center) and Cycle Spoken Here....Cary. There is also a bike shop at the Ridgewood Shopping Center off the Wade Ave exit. You can go to them and get your bike serviced. They also (along with REI) sell little bike computers for about $25. They are terrific little gadgets that much like a pedometer tell you how far you have gone and how fast you are going. They are great to use for training and super to have on the race. When I did my first 56 mile bike race I did not have one and hated not knowing how much farther I had to go before the torture would be over.
Diane is modeling my fully packed high speed tri bag. Notice the water bottle in the side pocket. You must have at least one of these for your bike. Over the course of the 14 mile bike you should drink the whole bottle especially if it is hot. Tiff said she was uncomfortable pulling out her water bottle when she rides so she is going to wear a Camelback....a knapsack type of water bottle which is a great option. However, as we ride more you will get more comfortable pulling your water bottle out more to drink. I am way better at it now that I used to be and I am always falling off my bike :-) If your bike does not have a water bottle holder you need to get one. They are easy to put on and cheap....about $10 at Walmart. We did talk quite a bit about biking and how important it is to make sure that your bike fits you properly. Ian will be at Kathy W's house this Friday to talk bike safety and fit so grab your bike and go see him. In addition we talked about Performance Bike (off Maynard just past the Cary Town Center) and Cycle Spoken Here....Cary. There is also a bike shop at the Ridgewood Shopping Center off the Wade Ave exit. You can go to them and get your bike serviced. They also (along with REI) sell little bike computers for about $25. They are terrific little gadgets that much like a pedometer tell you how far you have gone and how fast you are going. They are great to use for training and super to have on the race. When I did my first 56 mile bike race I did not have one and hated not knowing how much farther I had to go before the torture would be over. Some people were panicking a little about not having biked enough yet but have no fear I knew we would not have biked a ton yet. The weather has not been good and that is what we have March and April for....it is all a process and you are doing great. If you can get into spin classes or onto a stationary bike by all means do but right now just get your bike fitted and fully equipped you will be hitting the road plenty as it gets warmer....trust me.
Thanks again to Julie for hosting and Happy Birthday to Julie and Lisa B....my February birthdays. The rest of you need to fess up on your birthday date so we can celebrate with you as well.
Wednesday, February 3, 2010
coat and a notebook...
Two ladies left items at my house this evening. I will drop them off at Carol Ann's after school on Thursday. Thanks again for coming out this evening for the Q & A with Carol Ann. Boy, do we have lots of work to do and neat stuff to buy like that chaffing rub!!! Loved the Birthday wishes and the cake now I'm off to bed.
Ian/time change
I spoke with Ian today, and he needs to change the time to 7:00 on Friday. He forgot his wife has a doctors appointment and he has to take his daughter to her skate lesson. I am sure all you moms out there understand that. Anyway he would like to come the same day at 7:00.Again, I think he can help all levels of riders. I can't wait to hear what he as about safety and riding.
Friday, Feb. 12 at 7:00 works for me, but that gets into my food, beverage, and social hour. I still hope everyone can come. You might want to bring a snack and some beverage.
Let me know
See you tonight,
Kathy
Friday, Feb. 12 at 7:00 works for me, but that gets into my food, beverage, and social hour. I still hope everyone can come. You might want to bring a snack and some beverage.
Let me know
See you tonight,
Kathy
Get Blog Updates in your e-mail!
We have arrived! See that nifty little box over there to the left?
This is going to solve all of your e-mail problems... Yours and Carol Anns.
This is what you do:
1. Find Box.
2. Type in e-mail address you want updates sent to.
3. click Subscribe
When you are finished everytime someone posts on the blog (NOT IN THE COMMENTS) you will recieve an e-mail.
This solves your problems because you won't get a bazillion replies to an e-mail that Carol Ann sent.
This solves Carol Anns problems because everything she posts will also be sent to your e-mail (if you sign up of course!) and she will not have to type an e-mail and blog. Loooooooove it!
Make Carol Ann's day and sign up for e-mail updates.
~Sarah
Tuesday, February 2, 2010
General Info
Hello Triathletes:
I feel so lost without seeing all of you on Monday at 0530....darn this snow. I wanted to let everyone know that since schools are closed again tomorrow but our roads are fine that we could do a running/boot camp session at 0700. I can be up and ready to go at 0530 if that is better for some of you and then do another one at 0700 if that works but please let me know so I can set my alarm. The roads are fine in Ballentine.
I have been very impressed with how all of you have been still getting your workouts done in spite of the weather...that is the sign of true dedication. A few things have come up that I want to comment on for the entire group. Many of you have been getting into the pool and that is great. I have heard the comment that the swim is not a huge issue because it is such a short part of the race. This is a very true statement. Triathlons are not won or lost in the water but you have to be able to complete the swim portion of the race safely. The goal is to complete the swim as quickly as possible without wearing yourself out since you have two more longer events to go. The way that we do that is by training in the pool twice a week (unless it is your super strong event and you have a weaker event that could use an extra workout). I have made the mistake of not training for the swim at all (lack of time and over confidence) and when I get out for the bike I am much more drained than I should be which is NOT good. The bottom line is that yes the swim is short but you must be getting in the pool once or twice a week and doing at least 1000 yards by this point.
The other thing that you should know by now is what is your base work out time for a 50 free. This is your building block for all of your workouts. I will explain what I mean using myself as an example. When I make up my work out for a swim session I base all of my times on 1:30 per 100 yards freestyle. So if I do 10 x 100 free I do each 100 on 1:30. That means that if I do the 100 in 1:15 I get 15 seconds rest and then I go on the 1:30. Today we learned that Lisa B's base time is 1:30 per 50 yards. So from now on she will do 50s on 1:30, 100s on 3:00 and so on. I can answer questions on this as Julie's house but the days of extended resting in the pool is over :-)
I was so excited to see that Kathy has Ian coming to give a bike fitting/safety class. I am hoping that he can talk some maintenance as well if we have time. This is a very important class and one we don't have time to dedicate while we are trying to get our miles in during a workout. I had my bike professionally fitted to me and most triathletes do since you are putting a bunch of miles in on your bike. It is a comfort, speed and safety issue. I intend to be there since I am always looking for bike info because the bike is my weakest event and the longest so very critical event!!! This is a super opportunity.
Finally Kathy asked if there was a tri in the area that she could watch prior to our event. There are some but not right here in Raleigh. However, we will be doing to full dress rehearsal mock triathlons so you will get a great feel for what the transition area is like and how the event will flow from swim to bike to run. We will also have all the course routes for the Riverwood blown up and briefed to all of you prior to race day!!! You will do great. Keep up all of the hard work! Pray that soon the kids will go back to school.
I feel so lost without seeing all of you on Monday at 0530....darn this snow. I wanted to let everyone know that since schools are closed again tomorrow but our roads are fine that we could do a running/boot camp session at 0700. I can be up and ready to go at 0530 if that is better for some of you and then do another one at 0700 if that works but please let me know so I can set my alarm. The roads are fine in Ballentine.
I have been very impressed with how all of you have been still getting your workouts done in spite of the weather...that is the sign of true dedication. A few things have come up that I want to comment on for the entire group. Many of you have been getting into the pool and that is great. I have heard the comment that the swim is not a huge issue because it is such a short part of the race. This is a very true statement. Triathlons are not won or lost in the water but you have to be able to complete the swim portion of the race safely. The goal is to complete the swim as quickly as possible without wearing yourself out since you have two more longer events to go. The way that we do that is by training in the pool twice a week (unless it is your super strong event and you have a weaker event that could use an extra workout). I have made the mistake of not training for the swim at all (lack of time and over confidence) and when I get out for the bike I am much more drained than I should be which is NOT good. The bottom line is that yes the swim is short but you must be getting in the pool once or twice a week and doing at least 1000 yards by this point.
The other thing that you should know by now is what is your base work out time for a 50 free. This is your building block for all of your workouts. I will explain what I mean using myself as an example. When I make up my work out for a swim session I base all of my times on 1:30 per 100 yards freestyle. So if I do 10 x 100 free I do each 100 on 1:30. That means that if I do the 100 in 1:15 I get 15 seconds rest and then I go on the 1:30. Today we learned that Lisa B's base time is 1:30 per 50 yards. So from now on she will do 50s on 1:30, 100s on 3:00 and so on. I can answer questions on this as Julie's house but the days of extended resting in the pool is over :-)
I was so excited to see that Kathy has Ian coming to give a bike fitting/safety class. I am hoping that he can talk some maintenance as well if we have time. This is a very important class and one we don't have time to dedicate while we are trying to get our miles in during a workout. I had my bike professionally fitted to me and most triathletes do since you are putting a bunch of miles in on your bike. It is a comfort, speed and safety issue. I intend to be there since I am always looking for bike info because the bike is my weakest event and the longest so very critical event!!! This is a super opportunity.
Finally Kathy asked if there was a tri in the area that she could watch prior to our event. There are some but not right here in Raleigh. However, we will be doing to full dress rehearsal mock triathlons so you will get a great feel for what the transition area is like and how the event will flow from swim to bike to run. We will also have all the course routes for the Riverwood blown up and briefed to all of you prior to race day!!! You will do great. Keep up all of the hard work! Pray that soon the kids will go back to school.
Question and Answer Get Together on Wed. Feb. 3
We will be gathering at my house (5013 Sunset Fairways Dr, Holly Springs, Sunset Ridge subdivision) at 7:30 p.m. on Wed. Feb. 3 for a TRI Q & A with Carol Ann. Please bring a lite dessert if you like and jot down those questions. See you then. Julie H.
Ian/Bike
Hey Ladies,
I just spoke with Ian and he can fit us into his schedule on Friday, Feb.12 at 4:30. I live at 7108 Niblick Ct. in Bentwinds subdivision. If you have a trainer please bring it. I have two so we set bikes up on those.
Please come and let me know that you can be here.
Have a great day,
Kathy W.
I just spoke with Ian and he can fit us into his schedule on Friday, Feb.12 at 4:30. I live at 7108 Niblick Ct. in Bentwinds subdivision. If you have a trainer please bring it. I have two so we set bikes up on those.
Please come and let me know that you can be here.
Have a great day,
Kathy W.
Bike Training
Hey Ladies,
I have a connection to this fabulous rider named Ian. He works for the Raleigh Fire Department in training and is head of the Raleigh Fire Department's bike team. He has years of experience competing in triathlons, and is extremely knowledge about cycling. He is willing to come talk to us about bike safety and riding.
My first goal is that we ride safely. We are starting to ride on the road more, and there are rules of safety we need to know before we get out there. We also need to make sure our helmets fit and bikes fit our bodies. I especially want to remain injury free.
Ian can help us with many parts of riding and is willing to meet with us on a Friday afternoon or Thursday evening. I will be glad to have everyone at my house. I have a couple of bikes you could get on to see about fit and position. You could also bring your own bike, and he could be more specific to your needs.
Let me know if a Thursday evening works for you.
Also mark your calendars for May 15th. Fuquay Varina United Methodist Church will be hosting the Ride for Life. It is a non competitive ride with 20mi,30mi, and 60mi. routes. The cost will only be $28 and you don't have to raise any additional money. All the money will go church missions MS, CP, Diseases of the Brain, Spinal Cord Injuries, and Jimmy V Cancer Foundation. Come out and ride or ask me about you can volunteer.
Be Strong,
Kathy W.
I have a connection to this fabulous rider named Ian. He works for the Raleigh Fire Department in training and is head of the Raleigh Fire Department's bike team. He has years of experience competing in triathlons, and is extremely knowledge about cycling. He is willing to come talk to us about bike safety and riding.
My first goal is that we ride safely. We are starting to ride on the road more, and there are rules of safety we need to know before we get out there. We also need to make sure our helmets fit and bikes fit our bodies. I especially want to remain injury free.
Ian can help us with many parts of riding and is willing to meet with us on a Friday afternoon or Thursday evening. I will be glad to have everyone at my house. I have a couple of bikes you could get on to see about fit and position. You could also bring your own bike, and he could be more specific to your needs.
Let me know if a Thursday evening works for you.
Also mark your calendars for May 15th. Fuquay Varina United Methodist Church will be hosting the Ride for Life. It is a non competitive ride with 20mi,30mi, and 60mi. routes. The cost will only be $28 and you don't have to raise any additional money. All the money will go church missions MS, CP, Diseases of the Brain, Spinal Cord Injuries, and Jimmy V Cancer Foundation. Come out and ride or ask me about you can volunteer.
Be Strong,
Kathy W.
Subscribe to:
Posts (Atom)
