Tri triBE Roars in Moss Park

So I’m right in the middle of a 3 part series on Triathlon preparation, but I’ll have to finish that later, because I am so excited!  This weekend seven members of the triBE met up in Moss Park for the Spring Fling Triathlon Festival and I have to tell you, it was an awesome good time.  The course was slightly shortened, perfect for a first race, and the weather was awesome.  So were the results!

Trish Horel was back in the open water for the first time since last year’s Danskin with some unfinished business.  Last year she had a flat on the ride, so it was great to see her get back on the bike and have a strong race.  I don’t know if she knows this, but her 2.8 mile run was almost 4 minutes faster than last year’s 3.1 mile Danskin run.  Her response to today’s race:  “Good race.  I need to get in the pool more.”

Trish, Nicole, Marie, Deb, Sara, Amanda

Nicole Ledbetter is working her way up to a full triathlon.  Last year’s “swim only” turned into today’s aquabike which will lead to a full triathlon in May.  Nicole was third in today’s race!  At the end of last year she said, “Screw lupus.  I’m doing the whole thing.” She’s right on track!  Her response to today’s race: “I can’t wait for the Corporate 5K next month.  Oh, and I need to get in the pool more.”

Donna Walker completed her first triathlon ever this weekend and now proudly wears the moniker, TRIATHLETE!  She also earned the nickname “Mountain Bike” as she heard lots of fellow bikers cheering “Go Mountain Bike!”   She’s looking to borrow a racing bike, so if anyone has an extra, she’d be grateful.  She overcame some jitters at the start of the swim and finished strong.  Her response to today’s race:  Tears of joy!  And “I need to get in the pool more.” 

Amanda Dean rejoined the triBE after a long hiatus.  She’s been exploring the amazing sport of Adventure Racing, long distance canoeing, mountain biking, and trail running with orienteering.  A “short” race is 3 hours!  Her last triathlon was in 2008 and so she returned to the sport by doing the “My First Tri” category which features a shortened swim.  And she had a heck of a race, overcoming her nervousness at the start of the swim and becoming the category champion!   Her response to today’s race:  “I need to get in the pool more.”

Trish, Deb, Donna, Amanda, Sara

Marie Leticee finished her 2^nd triathlon today by winning her age group!  After learning to swim for last year’s race, she back in the open water, conquering her fears and knocking 3 minutes off her swim time unassisted.  There were no swim angels at today’s race!  Marie continues to rock on.  Her response to today’s race despite the fact that she’s run a marathon: “That run was really hard.”

I also completed the aquabike as I continue to struggle with a sore hamstring, making running a bad idea.  It was nice to win this race, as it plays to my strengths.  I loved the bike course in particular as it was flat, windless, and wide open.  I lost my bike odometer before the race and my wristwatch malfunctioned, thus I did the entire race “blind.” To be honest, it was really nice to not know my time and just ride hard.  And not surprisingly, I really didn’t miss the run at all.  My response to today’s race:  “Man, that was sooo fun!”

The amazing Sara Dowdy joined us for the sprint and was the overall race champion!  She too is struggling with an injury, and we talked her out of the Olympic distance so she could rest her foot.  She ran a very strong race, and it is always so great to spend the morning with someone who is so positive and so supportive.  Her response to today’s race: “I’m satisfied with my time.  I had some pain on the run, but it was fun!”

Some lessons and thoughts from today’s race

• Everyone should practice a complete triathlon.
• Open water swimming is very dark.  Do a lake swim soon!
• We all could use a little more time in the pool.
• No matter how strong you are, the end of the race is going to be hard.
• Make sure all your equipment is working well, but if it fails, adapt.
• Plan to be dirty!  There's lake water, sand, mud, and sweat.  
• This triathlon business is really, REALLY fun!

Train safely, stretch, eat well, hydrate, sleep.
Safe journey friends.  Wind at your back! 

Wind at Your Back



Awesome triathletes
Christine Haskins and Dana Jones



Part 2 of 3:  Biking

The bicycle has done more for the emancipation of women than any thing else in the world.  ~Susan B. Anthony

Minimum training equipment:

·         Bike

·         Helmet

Additional training and race day equipment:

·         Water bottle holder and water bottle

·         Odometer/Cadence meter

·         Various types of equipment bags to hold tissues, gels, chapstick, etc.

·         Gloves

·         Pedal cages

·         Clip shoes and pedals

·         Aerobars

·         A seat fitted to your rear

·         Sunglasses

·         Flat tire kit or Fix-A-Flat

16 Tips for Biking Success: 

·         Get a Tune Up:  Get your bike to the shop to ensure your gears are working properly.  Find out what pressure your tires should be at and keep them properly inflated!  Make sure your seat and handle bars are properly adjusted to your height.

·         Go the Distance: Train until you are able to complete the race distance without stopping.  Then start riding further than the race.

·         Head for the Hills:  Find the closest big hill and ride back and forth over it on a regular basis.  Practice standing up as you go over the hills.  The ones you train on are not as steep as those in Clermont.  Once the course is posted we will go ride the course. 

·         Technique Matters:  When you ride, think about keeping your feet flat through your pedal strokes (like scraping gum off your feet.)  Slide back in your seat and keep your chest open as you climb hills. 

·         Use Your Gears:  The key is to keep your cadence steady.  As the terrain changes, be sure to change your gears to ensure you are as efficient and speedy as possible.

·         Ride with Others:  Group rides help you practice riding and passing others safely. 

·         Safety First:  In the battle of bike versus car, the car always wins.  Be sure you check every intersection.  You MUST follow the rules of the road!

·         Leg Work:  After each ride, park your bike and do a short run/walk to get your legs used to making the transition from bike to run.  At first it will feel like you’re bowlegged! 

·         Mounting, Dismounting, Running:  Practice getting on and off and wheeling your bike around.  Stand on the side opposite your chain and you should be able to steer with one hand as you walk or run alongside. 

·         Flat Tires:  You must either learn to fix a flat and carry a tire changing kit or use Fix-A-Flat.  A video for tire changing is here.  The website for Fix-A-Flat is here.

·         Ready, Set: Be sure your bike is set in a low gear at the start to ensure you can get moving easily.  Clear your odometer if you have one.

·         Get Control:  This will be the longest part of your race.  Don’t go out too fast!

·         Stay Right:  When you ride the course, you must always stay on the right and pass on the left.  You will hear the words “on your left” when someone is about to pass you.  This is not an invitation to move left.

·         Fuel:  The ride is a good place to eat a gel or gummy and drink fluids. Small sips more often are better than a few big gulps, but be careful!  Practice this skill!

·         Finishing the Ride:  In the last mile you should ride in an easier gear and increase your cadence.  This loosens your legs and gets them ready for the run. 

·         Transition:  You may NOT ride into the transition.  Walk/run your bike in, rack the bike, remove your helmet, change your shoes if needed, and put on your race number.  Off you go!

Please feel free to add your questions or suggestions below! 

 

You never have the wind with you -- either it is against you or you're having a good day. ~Daniel Behrman

Train safely, eat well, hydrate, stretch, sleep.

Safe Journey.  Wind at your back.  

Chlorine is MY Perfume

Awesome Tri triBE members,
Dawn Young and Marie Leticee
at the end of the swim in 2011!

Only when the tide goes out do you discover who's been swimming naked.  ~Warren Buffett



I thought to try to summarize all the good learning from our clinics.  My thanks to the fabulous Anne Marie Stricklin for a fabulous swim clinic!  This is the first of a 3 part series. 

Minimum training equipment:

·         Swim suit

·         Goggles (Light colored and polarized for race day)

·         Swim cap (one will be provided for race day)

Additional training and race day equipment:

·         Tri suit (One piece or two piece work great on race day)

·         Antifog drops for goggles

·         Kick Board

·         Pull Buoy

·         Paddles

15 Swimming Tips for Success: 

·    Go the Distance: Train until you are able to complete the race distance in your preferred stroke without stopping.

·    Mix it Up: Add other workout activities (kicking, pulling, other strokes) once you feel confident.  You can find some samples here and here.

·    Technique Matters:  Have someone you trust look at your stroke and make suggestions.  Alternatively you can watch videos. You can find some here.

·    Head to the Lake:  Be sure to do at least one open water swim before race day.  Open water swimming is very different.

·    Roll Over:  Practice rolling on your back so that if you start to feel panicky, you can get some air.

·    Practice Sighting:  You must lift your head and look forward, as you will need to spot buoys on race day. Practice looking forward unless you plan to swim the entire race breaststroke.

·    Know the Course:  Check out the course before you start and be sure you know where you are going before, during, and after the swim. 

·    Hug the Buoys:  Plan to swim on the “inside track” on race day to minimize the total distance you must swim.  Stay close to the buoys. Try to swim straight!

·    Start Slow:  If you are nervous at the start, count to 5 before you begin to let the stronger swimmer get in front of you.  Is 5 seconds really going to matter?

·    Ask for Help: There will be many boats and swim angels in the water.  They are there to help.  If you need a friend or a noodle, just ask.

·    Be Ready for Contact:  Someone will kick or hit you during the race.  You may hit or kick someone.  Just keep swimming

·    Don’t Stop:  It doesn’t matter how slowly or which stoke you swim as long as you keep swimming.

·    Finish:  Swim until your hands brush the bottom or you can see the bottom.  At that point you will be in 3 feet of water and can stand up and wade out.

·    Celebrate Your Success:  Take a moment and raise your arms!  You survived!  You made it!  Whew!

Please feel free to add your questions or suggestions below! 

We swim because we are too sexy for a sport that requires clothes.  ~Unknown

Train safely, eat well, hydrate, stretch, sleep.

Safe Journey.  Wind at your back.