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.
Wednesday, March 31, 2010
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
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