How to Cope with Challenges and Limits as a Triathlete

The Fog of Triathlon Training

July 27, 2012 By Gregg Seltzer Leave a Comment

A Mental Fog Can Descend when you train too hard! via http://www.nppa.org

When we’re training for a triathlon we can often enter a thick fog without realizing it – this is never good for your performance – here’s how to recognize it.

What Do you Think About When Training?

As an endurance athlete and coach people often ask what I think about while swimming, cycling, or running for long periods of time. I often say that I am monitoring my bodies systems, as a pilot does while fly a plane. These systems, depending on the activity are different, but some are relevant regardless the sport — such as cadence.

I also pay close attention to if my mind seems sharp and alert, or hazy. This is important in during long, hard training sessions or hard training cycles, found during the build phase of a training cycle.

Overtraining Makes You Stupid

A recent French study which appeared this past April in the Journal of medicine of Science in Sport — a Scandinavian publication, looked at 11 male athletes participating in endurance sports and increased their training volume for a two-week period by 100-percent. Researchers then cut the training volume in half the third week. Tests performed on the 11-athletes after the three-week training cycle concluded the cognitive performance declined, meaning they were not in the fog-of-war, but rather the fog-of- training. This would seem to suggest that over-training impacts an athlete’s ability to think clearly

When You Mentally Struggle at Work Cut Back

Therefore, you can conclude from this study, and perhaps from your own experiences that if you have an unusually hard time focusing throughout the day, or even during a difficult training session, you may be pushing the limits of your physical ability and heading towards over-training, injury or burnout. Dial it back a notch or two, and take note of the results. As always, make notes in your training log, and share this information with your coach.

For more from Gregg head over to TriAbility

Filed Under: Guest Posts Tagged With: Fog, Gregg Seltzer, Guest POst, Mental Ability, Overtraining, Performance, Physical exercise, Training, Triathlon

11 Thoughts To Get The Mind Right to Race Triathlons

July 25, 2012 By Mark Sortino Leave a Comment

Having the right mental attitude on race day really helps you do well. A “lottery winner” training on the Queen K via Slowtwitch

Here are 11 thoughts that it’s worth having before and after a triathlon that will help you race better and get more enjoyment and satisfaction out of it.

I’ve written about athletes who train great but fail to produce time and time again in a race. There are many reasons why this might happen – lack of confidence, not following a plan, feeling as if they don’t deserve to do well, etc. So how can we increase the chances of performing well on race day? On race day, it’s all in the head.

First, at Team MPI, we spend a lot of time with athletes from the beginning on “thinking like an athlete”. We focus on training consistently, frequently and on how to know our bodies. We want athletes to enjoy training, so we help them understand the ebbs and flows of training – some days we feel fantastic and others we don’t. We have athletes look long-term with their goals and ambitions. Unlike many single sport races in which athletes train one sport and focus everything on that race, in triathlon with three sports we set our goals well past the first main race.

So we’ve set athletes’ heads up right in training, what do we do for racing? Below is a list of 11 thoughts – certainly not all inclusive – that we want our athletes to have before race day:

Believe that you deserve to do well.

Sound silly? Actually, this is more common than you’d think. Many athletes don’t believe they deserve to do well and self-sabotage themselves prior to the race in a number of ways: doing something silly and hurting themselves, trying new equipment or procedures that they’ve never tested, knowingly eating or drinking the wrong things prior to race, etc. So we work on getting you to BELIEVE you deserve it.

You’re the only one who really cares about your time

No kidding. While close friends, family and competitors may act like they care – none of them ever care as much as you. So performing for someone other than yourself is silly. Even your coach tends to look much farther than you beyond the race.

Don’t confuse a realistic goal with a breakout goal.

Ah, this is a big one. We have athletes set goals periodically throughout the season. All of them are “realistic” goals as in, what can they do right at that moment – not what they would love to do. So set your realistic goal, and then set your breakout goal – that “perfect” race where everything works out great and you perform beyond capability. BUT, don’t confuse the two!

Be very thankful of possessing the ability and health to race.

All it takes is an injury to remind you how lucky you are to be able to race. Don’t take it for granted.

Don’t be afraid to take risks and to fail.

Look, just “racing” is taking a risk. You don’t know exactly how you’ll do. But in order to have that great race, or even better, that breakout race, you have to put yourself out there, take some risks and don’t be afraid to fail! This is all about ego here.

No one race defines who you are as an athlete.

Got it? So if you have a bad race, learn from it, get over it and move on. See #2.

You do this because of the joy it brings you.

If it’s not fun, you need to re-evaluate why you’re doing triathlon. Is it your fear of failure? Your ego? Talk with your coach and remember, you’re not a professional.

Your Attitude Matters

I’ve seen it all. Athletes hyped up so much before a race that they’re mean to friends and family and practically have a nervous breakdown before they get to the water. Miserable athletes who are so mean to volunteers, I want to slap them myself. And athletes who seemingly can never be satisfied by their performance after a race making being around them completely miserable for everyone. Folks, GET OVER YOURSELVES. If you have these attitudes, you will NEVER perform to your potential.

Racing, like swim bike and run, is a learned skill, so it may take time to master it.

It really does take time to become a skilled racer. So know this, work at it, and think about these 11 tips.

There is no such thing as a perfect race.

There isn’t! So when a good race comes your way, enjoy it! Don’t be unhappy after the race by picking it apart finding every little thing that could have been better. Enjoy the moment.

Have a plan, execute the plan and know that it’s not easy – that’s what makes it special.

Sounds simple, but you need to commit to it or else you may find yourself doing crazing things. Guess what, racing hurts. It’s hard. So understand that you’ll be going into the “Pain Cave” at points. Believe me, when you cross that finish line, the pain will go away immediately. See #1.

Find out more about Mark and Team MPI’s triathlon coaching

Filed Under: Guest Posts Tagged With: Guest POst, Mark Sortino, Mental attitude, Multi-Sports, Organizations, Pain, Performance, Sports, Sportsperson, Team MPI, Tips, Train, Triathlon

Triathlon Overtraining: Five Warning Signs

July 13, 2012 By Susan DuPont 1 Comment

Over training for a triathlon can wreck your race day chances via triathlons.thefuntimesguide.com

Lots of triathletes train too hard: to over compensate for the times when they haven’t trained consistently and to reach that performance level that they “need”. Here Susan DuPont lets you know the five warning signs that signal a triathlete heading into over training.

Why Triathletes Overtrain

Most triathletes are haunted by the constant paranoia that taking time off from training will immediately result in a decreased level of fitness. We feel that missing a workout will negatively affect our performance at our next race and we stress for days over a workout that might not have gone as well as planned. Therefore, we do ALL of our workouts regardless of how we feel and we are racked with feelings of guilt, frustration, and despair whenever we miss one. Since most triathletes are Type A personalities, this type of obsessive behavior is normally beneficial and critical to our success in triathlon.

We are driven, determined, and forever in a forward motion; these qualities enable us to achieve success in both triathlons and in the outside world. We walk a razor’s edge in achieving just the right balance between triathlon, family, and work, but occasionally we may fall off that edge and become trapped by our own training. At this point, our training actually becomes detrimental to our success as an athlete.

Alberto Salazar, the great marathon runner, believed in a “more-is-better” mindset. He reckoned that if 120 miles per week was beneficial to his performance, then 200 miles would be even more beneficial. Unfortunately, this line of thinking only resulted in destroying Salazar’s body and left him literally unable to run. So you’re not Alberto Salazar and you don’t log 120 miles in a week, much less 200, so you don’t have to worry about overtraining, right? Wrong. Everyone is susceptible to overtraining (even someone who is as lackadaisical in her training as I am). Learning to recognize the early symptoms of overtraining plays a huge part in its prevention.

Sleep

As someone who has struggled for years with sleeping issues, I know firsthand how important sleep is to an athlete. Likewise, a sudden change in your sleep pattern may very well be the first sign of overtraining. Many athletes believe that the more you train, the better you will sleep. No statement can be further from the truth. When your body is under an enormous amount of physical stress, sleeping can become difficult, if not downright impossible. Your body needs sleep to help repair itself from the workouts that you are putting it through, but when your body is too stressed out from these workouts, it simply goes into a state of restlessness, a type of physical purgatory, thereby preventing you from your much needed zzzs.

An overtrained athlete may find that it difficult to fall asleep at night, or in my case, have no difficulty falling asleep, but then wake up continually throughout the night. Either scenario will leave you feeling tired and drained the following morning. Ask most athletes how much sleep they need to perform adequately and they will tell you 8-10 hours. If you find that you are only getting 5-6 hours of sleep a night even though you are actively trying to get more, then cut back on your training volume to see if it makes a difference. Odds are, you will find yourself sleeping much better.

Physical Fatigue and Muscle Pain

It makes sense that when you are at the height of heavy training that your body should feel tired. However, this is not necessarily true either. Yes, your body will feel tired, but you should not feel like you have just completed a race or are coming down with an illness, nor should your energy level drop to the point that you do not feel like doing anything after your workout. Continual or abnormal aches and pains can be an indicator that you are overtraining. Common aches and pains are one thing, but wanting to go home after work and crawl into bed is another.

Do you find yourself avoiding or dreading climbing stairs after a workout? Are you sore for hours after a workout? Do you find yourself with dead legs more than a day after a hard bike or run? And most importantly, do you find that it is difficult to finish a workout? Athletes who are getting the right amount of training do not feel any more tired than a non athlete; in fact, they may actually have more energy. But if you feel like you are jet lagged repeatedly for days on end and have been no where near an airplane, then perhaps you are overtrained.

Mental Fatigue and Depression

Exercise is a mental break for me. As an educator, I constantly have to outthink, outsmart, and outwit my students on a daily basis. I spend long hours reading, analyzing, planning, and researching literature and educational pedagogy to help prepare my lessons. My brain often hurts when I leave work each day. Training offers me a break from this mental strain. I don’t have to think; I simply have to swim, bike, run. It is a liberating and welcoming break from the monotony of my job. However, mental fatigue, especially in the form of depression is a prime symptom that you may be overtraining.

Do you find yourself burned out mentally after a workout instead of energized? Do you dread having to get up and complete a workout? Do you find yourself sad, anxious, or generally bummed out throughout the day? Does the thought of a long run or bike ride leave you feeling blah? While most of us tend to think that overtraining symptoms appear in only a physical form, your brain can also send signals. An increase in self doubt, a deflated ego, and an overall feeling of frustration about your training progress may be warning signs that you need to take a break.

Decreased Performance and Delayed Recovery

In the contest between quality and quantity, you should always choose quality. However, most triathletes faithfully follow the latter and spend countless hours training. We tend to think more is better and will put ourselves through the paces even when we feel like dog poop. While logging long hours is an important part of training, if your workouts are becoming continually lackluster, then perhaps you should back off for a few days.

A decrease in performance is a clear signal from your body that you are overtrained. STOP! Continuing to train when your splits are sub par can lead to injury and further mental and physical fatigue. Likewise, if it seems to take you longer than normal to recover from a workout, then your body may be trying to tell you it is overtrained. If your muscles are continually pushed to their limits and not given adequate time to rest and repair themselves, then your recovery time is going to become increasingly longer. The end result may be something similar to Salazar’s physical destruction, so listen to your body!

Illness

Athletes don’t like taking time off due to illness. Unless we have a high fever or are vomiting profusely, we tend to suffer through workout after workout regardless of our physical state. I am as guilty of this as anyone. Do you find yourself racked with headaches or feeling like you are coming down with a bug? Are you suffering from numerous colds, or stomach viruses? When your body is overtrained, your immune system becomes compromised and you become more susceptible to illness. If you find yourself always with the sniffles or always on the brink of catching something, then perhaps you should actually take some time off and allow your body to rest and repair itself. Overtraining may take many forms, but an increase in colds or stomach bugs should definitely be a warning sign that you could be doing too much.

So Are You Guilty Of Overtraining?

The next question is how to do I fix it?

Depending on the extent of your overtraining, the solution varies from each athlete to the next. For some, taking a few days off from exercise completely can cause wonders both mentally and physically. For others a week off or longer may be needed. While I prefer not to exercise at all during my “breaks,” you do not have to completely eliminate it; just simply make sure that you are not pushing yourself in the same way you do during your training.

Low volume and low intensity should be your goal. Take your bike out for a scenic ride, but refuse to look at your time. Take your dog out for a walk, but don’t try to run. Return slowly to your training and pay attention to your diet. Binging on sugar and lots of empty calories can mimic a lot of overtraining symptoms, so try to eat in a responsible and healthy manner. You don’t have to get rid of the chips, but you don’t have to eat a whole bag in one sitting either.

“Controlled stress” is the key to managing your workouts in the proper manner. You want to do just enough in your workout to stress your body to the next level, but you don’t want to do so much that this stress becomes detrimental. Controlled stress is a lot like a balance scale. Too much hurts your body and too little doesn’t help. Overtraining simply puts way too much emphasis on one side of the scale and your body and performance suffers as a result.

The key to proper training is finding that right balance. There is no harm in taking time off to recover from overtraining. We all need breaks every once in a while and training is no different. If you fit more than one of the above criteria, then reevaluate your training status. Do not feel that missing your workouts will hinder your performance; instead it might have the opposite effect and leave you feeling refreshed and ready to go.

Happy training!

Filed Under: Guest Posts Tagged With: Alberto Salazar, Fatigue (medical), Guest POst, Health, Muscle, Over Training, Overtraining, Physical exercise, Stress (mechanics), Susan DuPont, Triathlon

Time Trialing for Triathletes

July 12, 2012 By Chris Tasker Leave a Comment

Warming Up for a Time Trial Doesn’t Have to Take a Long Time

Time trialing is something that all triathletes do in a triathlon – but we rarely go and take part in stand alone time trials. Here are some tips on how to warm up for a time trial – though for sprint and Olympic triathlons you could easily incorporate some of the tips into your warmup.

Time Trialing is Great for Triathletes

Chris ‘Macca’ McCormack does it, Chrissie Wellington does it, do you do it?

When Macca and Chrissie rode the time trial (stage 9) of the 2010 Amgen Tour of California they demonstrated the similarities between time trialling and the bike leg of triathlon. Competing in triathlon is expensive, race entries alone for long distance events is commonly hundreds of pounds before factoring in the additional costs of travel, accommodation, nutrition etc. Time trialling however is a regular, cheap event put on by local cycling clubs across the UK and given a little planning can form an ideal part of your annual training plan. Maybe it’s time you tried it?

Checklists are Great

The first thing I’d like to propose is that every rider who is travelling to a race (swim, bike or run) that involves a car journey should make a checklist which includes anything they may need for the event, including warm-up and cool down. The things I’ve heard that riders have forgotten already this season include, race licence, cold weather clothing (‘the sun was shining when I left home and I didn’t think..’), fluid, pump/adaptor for disc wheel inflation and even a turbo/rollers for warm up.

Think about making a checklist, maybe even laminating it and chuck it in your kit bag? If nothing else it’ll prompt you to think about what you really need and not just how nice your race bike looks! The coaching staff at British Cycling are very keen on these as they reduce potential stress on race day for very little effort – marginal gains, as the Sky team would say.

Why Warm Up?

Warm ups – again a very common area overlooked by riders in my experience.

How many times have you used the first few miles of the race as your warm up and not achieved the pb you’d hoped for? Do you have a pre-planned protocol for warm ups, is that protocol the same for every event you do?

Having been lucky enough to see the TdF riders warming up for the team TT a few years ago it was very evident that the pros consider the warm up both physically and psychologically essential. Every rider from a particular team warmed up at the same time, following a laid down structure. Incidentally the Discovery Team went on to record the fastest ever TTT that day, quite a spectacle.

A thorough warm up is vital to you hitting your event fully prepared. You need to have a heart that’s ready to pump blood, muscles and joints ready to accept it, and a nervous system in tune with both muscle and reflex responses ready to turn it all into speed. What’s more you’ll need to get your brain in to gear, particularly for a time trial.

Regarding hydration, for anything up to 25 miles I’d suggest that you don’t need to drink if you are properly hydrated beforehand. Sip at an energy drink during the warm-up to ensure your body is ‘charged’ for the effort ahead.

I’d advocate doing your warm up on a turbo rather than the road (you’ll never miss the start, hopefully won’t flat, you can time your warm up much closer to your own start time. Rollers would do but only if you are happy riding them in an aero position.

In the TT you are going to be riding at or near threshold for the duration of the event, we must prepare your body for that effort level.

How to Warm Up

Here is a basic warm up protocol, if you don’t have a system of your own why not try it, feel free to modify it if you need to:

Easy spinning, gradually warming the muscles and joints – inner chain ring. Start to visualise the route. – 20 minutes.
Very gradually increasing intensity every minute to about 70% of your TT HR/FTP – large chain ring – 5mins.
1 min – inner chain ring – easy spin
1 min – large chain ring – steady effort (should feel warm by now with legs and lungs ready for the last part).

The final aspect of the warm up is 10 minutes of incrementally increasing effort, the final minute being completed at race intensity.

Fit your race wheels, after having checked their pressure and the tyres for damage, of course.
The smaller the time gap between the end of your warm up and your start time the better, obviously.
Go and grab that PB you’ve been chasing

Warming Up On The Road

Now I appreciate that some riders may feel that this is an awfully long warm up for what may be a ‘10’ but consider what you are asking of your body. If you do think you can’t spare that amount of time or if you’d rather warm up on the road then follow the general protocol:

Easy warm up to wake your heart, lungs and muscles.
Steadily increase of effort to around 70% of perceived effort/HR/FTP.
A couple of efforts at race pace with long recovery.
Finally, a decent period of steadily increasing effort, culminating at race intensity.

I’ve left any timings off the alternative schedule, it’s for you to look at the initial proposal and allocate suitable durations given the time you have available.

To turn the time trial into a triathlon specific training session, pack away your bike and put your trainers on, it’s time to finish the brick session…

Best of luck.

You can find Chris’ coaching site VerinesVelo here

Filed Under: Guest Posts Tagged With: Chris Tasker, Guest POst, Time Trial, Triathlon, Warm Up

How to Race Ironman Lake Placid

July 9, 2012 By Maria Simone 2 Comments

The Ironman Lake Placid Swim Start via transitionmyself.com

Ironman Lake Placid is one of the best Ironman Triathlons. Beautiful and terrible at the same time it is one of the Ironman races that should belong in every triathlete’s bucket list. Here Maria Simone gives advice on how to make the most of your day on the Ironman Lake Placid course.

Racing Ironman Lake Placid

Unless you were lucky and fast enough to nab a slot online, or via a foundation slot, then you waited in the long line that wraps around the Lake Placid High School and the Olympic Oval. You came running out of that high school gymnasium with your golden ticket to race the second oldest Ironman in North America. 365 days until the big event.

Flash forward a few months. You’ve been training steady, and now the big day is a little over 2 months away. You’ve visualized entering the Olympic Oval to the sounds of Mike Reilly proclaiming in the way that only he can, “YOU. ARE. AN. IRONMAN!”

If this is your first time preparing for Ironman Lake Placid, you are no doubt wondering (fearing?) what to expect. The course may not be the most difficult Ironman there is, but it is challenging, with many people squeezed into a tiny space for the swim, of climbing in the bike course, and a rolling marathon that makes you work for your finisher medal.

The key to a successful day at Ironman Lake Placid is discipline. If you do not have a disciplined, strategic approach to this race, you will be punished for it. The marathon tells the tale of those who pushed too hard on the first loop of the bike.

I’ve raced Ironman Lake Placid twice, and I’ve trained on that course so many times, I’ve lost count. I can tell you where the potholes are (hopefully, they’ve fixed those!). In this post, I’ll share with you some tips for racing IMLP. These tips are geared for those who will be racing the course for the first time.

That’s the Ironman Lake Placid swim start.

IMLP Swim

The nature of an Ironman mass swim start, with 2500 bodies all starting at once, makes it daunting enough. Now, let’s take that same swim start, and put it in a narrow lake. That’s the Ironman Lake Placid swim start.

Positioning is key, as is a willingness to get bumped. There aren’t too many places you can go without getting jostled around a bit – unless you are super fast and can beat out the pack at the start, or you are willing to wait a few moments to let the pack take off.

Before you decide you are going to wait, think about it. There is an incredible draft on this swim, and if you swim the buoy line, you have the added advantage of a cable that runs the entire length of the course. That’s right: there is an underwater cable that runs the entire length of the course, which means there is no need for sighting if you can get on this line. Of course, everyone else wants to get on that cable too.

So, if you are a more timid swimmer, then you may want to consider starting back, and away from the pack. There are a few options here. You can start on the right bank, toward the back of the pack, and/or wait a few minutes. I’ve started at the right bank both times. The first year (2010), this was a perfect strategy, and I never got bumped once. In 2011, however, I was mauled, and had to go with the flow, and wound up swimming 4 minutes slower than I did the previous year.

When I do this race in 2013, I will start back-of-the-front-to-front-of-the-middle of the pack on the buoy line. (I hope to swim between 1:10-1:15). My thought: I’m going to get mauled no matter where I start, I might as well cut the distance and swim that cable. So, if you aren’t timid, I recommend the same. Seed yourself accordingly, but stay on the buoy line.

Overview of the Olympic Oval & Ironman Lake PLacid transition area, 2009.

From the exit of the swim to the transition area, you will have to run about a quarter of a mile, on the street. It’s a little rough on your tootsies, so tread lightly. The best part about this run: it is lined with people, 5-6 rows deep, all cheering and pushing you on. It’s super exciting!

First female pro out of the water in the Ironman Lake Placid 2009 triathlon.

Try not to let that excitement get you too riled up as you run to transition. Keep your HR in check. It’s waaayyyy to early in this day to get near your redline.

Depending on where you come out on the swim, a volunteer may or may not be available to help you get your bag. I recommend being prepared to grab your own bike bag. Practice this the day before – know where your stuff is!

My first experience in the changing tent was overwhelming to say the least. Have a plan for what you will do in transition. Be prepared for lots of hot, humid, naked bodies. If you aren’t changing clothes, then I recommend staying outside of the tent to get your stuff together. Grab a volunteer for help. They are AWESOME!

Ironman Lake Placid Bike

Ah, yes, the bike. No, this is not the most challenging Ironman bike course on paper. Yet, improper execution can quickly turn it into the hardest one you’ll ever do. Those who miscalculate the difficulty of this course pay for it dearly. I’ve seen athletes make the mistake in training, and on race day.

My advice to you: Do not underestimate this course.

Breakdown of the Ironman Lake Placid Bike Course

There is a lot of climbing in this course, most of which comes in the second half of the loop. An effective Lake Placid bike is a disciplined one. I’m not suggesting that you should be on a sight-seeing tour – although, the views are absolutely SPECTACULAR. I am suggesting that you have a smart pacing plan based on rate of perceived exertion, heart rate and/or power, and that you understand where this bike course is likely to bite you on the boo-boo if you aren’t careful.

There is a lot of folklore about the “three bears” of this course. I’m here to tell you that mama, baby and papa bear are the least of your concerns. The initial climb out of town, the climb up 86 into Wilmington, and the rollers along the last of the course are a much greater concern.

Immediately after you exit T1, the bike course makes a short descent on a narrow strip of gravel and goes directly into an almost 180-degree turn. This area is lined with other bikers trying to clip into their pedals and spectators trying to catch a glimpse of their athletes.

Suffice to say, it’s a tight squeeze.

A tight squeeze for triathletes coming onto the IMLP Bike Course

Rather than get caught up in the throng (if there is one when you get there), you may want to consider walking your bike just after the apex of the turn.

When approaching a significant goal, like riding , I find it easiest to break the goal down into manageable parts. As I see it, a loop of the Lake Placid bike course has 7 parts.

Climbing Out Of Town

The first of the loop, along Route 73, is relatively flat. Then, you begin to climb for about 5 miles. Mixed within this climb is one section that is relatively flat. But, overall, you are heading up in the opening of the loop, from a low of 1,692 feet to 2,071 feet.

I’ve read others’ reports of the course, and I’m surprised at how little this opening climb is discussed. To be fair, it’s not a “killer” climb, and is manageable in the big ring. However, I do think that if you push this opening climb too hard in either the first or second loop, you will regret that decision when you hit the hillier sections along the second half of the loop. My recommendation: spin it at a moderate effort in the small ring to keep your legs fresh. There’s plenty of time for big ring hammering when you get to the next two bits of the course. If you are feeling good on the second loop, and you are a strong cyclist, you can consider that big ring. But, remember: the final are the most relentless.

Overall, this section is about 10 miles.

Descent Into Keene

The signs help you manage the descent into Keene on the IMLP Bike Course

What goes up definitely goes down, and down and down. The descent into Keene is approximately 6 miles long, and has 3 sections to it, which are delineated by a series of “Trucks Use Low Gear” signs. In between each section, while you are still descending, the grade becomes less severe. These are good opportunities to collect yourself if you are a timid descender.

The first and second signs warn: “Trucks use low gear .” The descent is quite picturesque–that is if you weren’t whizzing by it with every fiber of your being concentrating on holding the bike, maintaining control, and looking out for dips and cracks in the road.

Note: The shoulder areas of this course are not “impeccably smooth” as described on the official Ironman site. Rather, they have plenty of imperfections, including areas where it just drops off. Be careful, especially if you are up there training when there is traffic on the road. On race day, that side of the road is closed to traffic, but you still want to stay to the right to allow faster cyclists to pass.

In between the first two “Trucks Use Low Gear Signs”, you continue to descend, just not as steeply.

The third “use low gear” sign follows quickly upon the second and this section lasts for about 2 miles. This third and final section of the descent is the steepest. The more courageous cyclists have reported speeds in excess of 50 mph by the end of this descent. However, it is possible to control your speed. If you aren’t feeling like a daredevil, remember to stay to the right and feather your brakes to control your speed. Don’t jam them! Know your limits, and stay within them.

At the end of the descent, as you enter the town of Keene, you will make a left turn onto Route 9N, heading towards Jay.

The Flats

At this point, the course takes a decidedly less Evil Knieval-esque flair. This section is flat, and a net downhill, although the grade is very very slight. You can really move on this section. But, be forewarned: the climbing is coming. So, I recommend being smart about how aggressively you ride here. Stay within your limits, especially on the first loop.

This section is great for aero position, eating, drinking and soaking in some beautiful scenery. It is positively gorgeous!

The Route 9N Out-and-Back

Around mile 24 or so, you will come to the intersection of 86 and 9N; you will continue along route 9N for a little over 5 miles, for the first out and back section. The “out” part of this out and back is a slight downhill, similar to the previous section. When you make the return trip, you can feel the “pull” of moving on a slight uphill. As with the previous section, it is easy to eat, drink, get aero and enjoy the scenery.

Climbing 86

When you finish the out and back, you will make a right hand turn onto 86–and then you climb fairly steadily for several miles. You are moving up, up, up in a stair-step rolling fashion. This climb is not necessarily very steep, but its placement at this part of the course makes it a challenge. Again, stay disciplined.

You will have the opportunity to descend for a mile or so, then make a right hand turn for a brief out and back section on Haselton Road, which is mostly flat. After completing this out and back section, you will continue on 86, and that’s when the rollers start. At this point, there is about 16 miles left to the loop and you are heading back into town.

The Rollers

In this section, you are climbing in a stair-step fashion up a series of areas: Whiteface Mountain, Walkers Gorge, Wilmington Notch, High Falls Gorge – to name a few. The scenery is beautiful, and the challenge is fair. No single climb is particularly steep. However, the cumulative effect requires patience and a smart pacing plan.

Once you ride by Riverside Road (which will be on your left), there is a final bit of flat section (probably less than a mile). Then, you climb up some rollers that have been dubbed Little and Big Cherry before you meet the Bears. Mama Bear is first, Baby is in the middle (really just a bitty roller) and then you see Papa Bear. It’s a short climb (you can see the top and it takes just a few minutes to get there). On race day, you should be able to see the names written in the road. Once you get here, you are just a few miles away from the end of the loop.

On race day, Papa Bear will be teeming with spectators—many of which will be in some type of crazy costume. Every time I come through this section, I feel like I’m in the Tour de France. Enjoy it!

As a side note: Lake Placid has some of the best spectators – if not the best – of any race I’ve ever done. Give them a little smile, and your energy will be returned ten-fold. It’s fantastic!

Heading Back To The Oval

After climbing Papa Bear, you will see Cobble Mountain Lodge and Northwoods Rd to your right. You will turn onto Northwoods to head back to Lake Placid to start your second loop, or to head into T2. There are plenty of spectators to cheer you along. There is nothing particularly notable (or long!) about this section–unless of course you are finishing up the bike.

T2

As you come back to transition, a wonderful volunteer will grab your bike for you. Make sure you take anything you need off your bike.

You run to the gear bags, and grab your bag. Make sure you know where your gear is by adorning it with a colorful ribbon, and doing a practice walk through the day before.

Ironman Lake Placid Run

You will run out of town, on mostly downhill for a little over 2 miles. Then, when you get to River Road, you go left. (You’ll note that on the bike course, this is the area you went right for the climb out of town.)

River Road is an out-and-back section of the course, in what is a bit of a no-man’s land. It’s hard for spectators to get back there because the roads are completely closed to vehicular traffic – including bikes. However, the aid stations are typically “themed,” and the volunteers are incredible with their support. It also helps that the scenery is gorgeous. Even still, it can be a little lonely out here.

River Road features a series of small hills. No one bump is particularly steep or long. However, similar to the bike course, there is a cumulative effect. So, again, my advice is to remain disciplined. At this point, those who hammered the bike will begin to feel the toll of that effort. There is quite a bit of walking to be seen back on River Road. Don’t let it affect you: stay focused, stay tough.

After completing the out-and-back on River Road, you will run back up those hills from the first two miles of the loop. These hills are steeper than what you’ll find on River Road, but they are relatively short. The IGA hill (so named because there is an IGA store along this section) is pretty steep, so stay disciplined, stay calm, and carry on. Luckily, this area has plenty of spectators to cheer you on.

Maria Simone on the Ironman Lake Placid Run Course

As you come back into town, you will run past the transition area, for another out and back section along Mirror Drive. This is a short, relatively flat section, lined with spectators. You will also be able to grab your special needs bag along this stretch.

After this out and back, you head toward the transition/finish line area. You go left for your second loop, or straight on for the glory of the Olympic Oval.

The Finish

The finish of the Ironman Lake Placid allows you to complete a partial lap of the Olympic Oval, which is lined with spectators, all holding their hands out for high-fives.

The first year I did this race, I foolishly rushed this part. I ran straight through, keeping my eyes on the ground. The second year, I didn’t make the same mistake. I embraced the energy of the spectators, gave some high-fives, and felt like a big deal coming around the final bend to the sound of Mike Reilly saying, “Maria Simone – You are an ironman!”

Stay disciplined, race smart – and you’ll have a fantastic day on this course.

*Note: Portions of this article have been adapted from previous reports on my blog, RunningALife.com.

Bio:

Maria Simone is runner-turned-triathlete, who blogs about her experiences at http://www.runningalife.com. She is a Level 1 USAT Certified Coach with No Limits Endurance Coaching (http://www.nolimitsendurance.com). She can be reached at [email protected], or follow her on twitter @maslife.

Her 2012 racing season is devoted to raising funds for Gilda’s Club, in honor of her mother who is fighting a tough battle with pancreatic cancer. If you’d like to donate, you can do so via her blog.

Filed Under: Guest Posts Tagged With: Guest POst, IMLP, Ironman Lake Placid, Ironman Triathlon, Lake Placid, Lake Placid New York, Maria Simone, Olympic Oval, Triathlon

How to Master Your Fear of Open Water Swimming

July 6, 2012 By Eamon Foley Leave a Comment

6 Tips to Conquer Your Fear of Open Water Swimming Credit: Floresco Productions via Runnersworld.co.uk

Mastering your fear of open water swimming is key to enjoying a triathlon. The mind can play tricks on you as you swim. I often live in fear of being eaten by sharks, have worried that there’s been an earthquake whilst swimming and have panicked when attacked by a leaf! Conquering these swimming fears is straightforward if you follow our tips

Swimming in the open water, be it a lake, river or the sea, is very different to pool swimming. You’re in a strange environment with fewer comforts – no solid black line on the bottom to guide you, no lane ropes calming the water, no walls at which to rest, no shallow end where you can stand, a lack of visibility and any number of creatures to deal with.

When you add in the crowd of athletes, rough waters and waves crashing close to shore, it is understandable that people are intimidated by open water swimming.

However, it does not have to be so daunting. Here are some top tips to help get you over your doubts and through the swim.

Safety First

An obvious one perhaps, but taking common-sense precautions will help you minimize the danger – and your fears. Tell the lifeguard on duty your plans so they can look out for you. Always swim with others, especially in water with no lifeguards. Swim parallel to the shore – this will help guide you, and if you do get anxious you will have a shorter distance to shore for a breather. Maximise the safety, minimize your anxiety!

Relax

Have faith in your training. On race day remind yourself you’ve been here before in countless practices. If you’re scared of drowning, scan the many lifeguards, kayaks and boats supervising the swim. Don’t get frazzled by the pack – frustration only wastes energy. Prior to the swim start check out the layout of the course, identify the buoys, water conditions, the sun, etc. Have the proper equipment and be comfortable using it.

Breathe…in AND out!

Holding your breath automatically increases your anxiety, as your body and brain will set off alarm bells about your lack of oxygen. Not only will efficient breathing help you relax but it will fuel your muscles and help you perform better.

Make sure you are breathing out at a steady rate, and taking in enough breaths. You can breathe every two strokes, or breathe bilaterally every three strokes. Everyone has a stronger side to breathe to, but practice bilateral breathing for race day so you can sight to both sides, and avoid splashy competitors.

Be comfortable floating. If you do panic and can’t get your breath, just flip over on to your back and take some slow breaths. Swim on once you relax.

Control your breathing by focusing on blowing bubbles at a steady rate. This will ensure you breathe out regularly and will also take your mind off your anxieties.

Distract Your Brain

Count while breathing out (“1, 2, 3”). Count your strokes. Count your left arm for 50 strokes, your right arm for 50 strokes, etc. Focus on particular elements of your stroke you have been working on in the pool, e.g. hand entry, reach at the front, etc. Other tricks to distract your brain include building lists of your favorite songs, or places you want to visit. Just don’t lose total focus –make sure you are on course and on pace.

Swim Sensibly

Ease in to the swim, start steady and increase the pace as you settle in. Ignore everyone else and swim your own race.

Avoid the hustle and bustle of the pack. Start at the back or to the sides of the pack. It may cost you some time, but you will be swimming in calmer waters. Focus on your breathing, stroke and relaxing. The chaos and churn will die down as the swimmers spread out.

Watch where you’re going, sight regularly in order to travel in a straight line and keep the swim as short as possible!

Take advantage of your fellow swimmers. They are not all out to kick you! Follow their bubbles, they can help guide you. Swimming alongside others can give you the comfort of a group, and you can take advantage of drafting, making the swim a little easier.

Practice, Practice, Practice!

Just like on the bike, the more you practice open water swimming, the more comfortable you will become and the better you will swim. Do anything enough and it will become second nature! If you hate even the thought of open water swimming, then try and make it fun. Go to the beach with your family and include a training swim. There are lots of drills to help you in the open water, e.g. water polo swimming for sighting.

There is a lot to think about, but nothing to fear. Focus and relax and all will go swimmingly!

You Can read more of Eamon’s articles at the holistictriathlete and follow him on twitter as @tricoacheamon

Filed Under: Guest Posts Tagged With: Anxiety, Eamon Foley, Fear, Guest POst, Open water swimming, Swimming, Triathlon, Water

Core Training for Triathletes

July 4, 2012 By Al Lyman Leave a Comment

A strong and stable core is key for triathlon performance

There is much misinformation out there about core “strength” and core “training.” Triathletes have been misled by years of improper training guidance, including any number of popular core (fad) “strength” programs that are at once deceitful in their marketing promises, and often very harmful.

If you are an triathlete interested in good health AND better performance, it is time to learn the real story of the core—what it is, how it works, what it is designed to do, and how to develop proper core strength and stability.

What Is the Core? What Is Its Purpose?

You may think of the core as isolated abdominal muscles such as the familiar transverse abdominals, obliques, and anterior abs. In fact, your core is the ENTIRE trunk from your hips and pelvis to your neck and cervical spine. Its purpose is to be your body’s foundation for all of your sport movements. The purpose of this foundation (your core) is to STOP or control motion, not create it.

In fact, the definition of stability in athletics is to stop or control motion (in the pelvic girdle for example) in the presence of motion somewhere else in the body (such as in the swinging arms and legs of a runner). This is a hugely important concept that we will cover more in-depth below. We will also talk about how the core is designed to provide “reactive stabilization” and work as an integrated unit synergistically with every other part of your body.

Your Core Must Be Stable

The true goal of core development is to create STABILITY, which is central for superior athletic performance, protection from injury, and overall good health. The pelvis and the lumbar spine, in particular, must be rock solid.

Why does this matter?

Most athletes have no idea, but core stability is how you transfer power to your arms and legs. Without stability in the pelvis and the lumbar spine, your big agonist muscles, or prime movers (glutes, quads, hamstrings, lats) cannot activate. Most athletes haven’t a clue that their ability to generate ballistic output and speed originates from a neutral pelvis and a stable lumbar spine—never from the limbs alone. The more stable the core, the more power you can generate with your extremities. Core stability allows your entire kinetic chain to fire at optimal efficiency.

So as a triathlete, swimming, biking and running from a neutral pelvic position with a stable lumbar spine is the fundamental basis for your ultimate performance potential. All your hopes, dreams, and goals for training and racing start with a stable core.

Reactive Stabilization. What’s That? And Why Should I Care?

The core is also designed to reactively stabilize during dynamic movements. In other words, the core kicks in to prevent inefficient motion in the presence of motion elsewhere in the body. For example, as a runner swings her arms and legs, a properly-functioning core reacts to stabilize the spine, pelvis, and shoulders and allow for the transfer of power to the legs. This reactive stability, coupled with proper mobility, muscular balance, and overall functional strength, allows for the optimal firing of your big prime movers. The supporting stabilizing muscles can then go to work to keep good biomechanical form over long distances.

Reactive stabilization of the core is very close to the silver bullet athletes are constantly searching for. Employing a stable core is how your true athleticism emerges as you stop wasting energy and are able to transfer EFFORT from your sport-specific movement into SPEED throughout your training and racing.

Have a Strong Core? It Can Still Be a Weak Core

This is a really important paradox for athletes to be aware of. Even if your core is strong—i.e. isolated abdominal muscles are well developed—if it is UNSTABLE, there is no doubt you are LEAKING SPEED. The instability is guaranteed to lead to compensation in all of your movement. As a result, you are forced to use the wrong muscles to power your way through training and racing. Your risk of injury is also much, MUCH higher.

Working the Abs

Many athletes have been led to believe they are enhancing their training by doing an exercise like sit ups and crunches. Many popular “cult” training programs that are thought to be “cutting edge” and cool include these kinds of exercises. Core stability has no relationship whatsoever to working abdominal muscles in isolation. Exercises like these allow motion to occur through the lumbar spine, negating, as we explained earlier, the functional purpose of that area of the body. The lumbar spine is not meant to greatly twist and flex, and the disks in the back are harmed by those movements. Sit ups, crunches, leg lifts and the like are completely counterproductive to your goal of becoming a better athlete.

Strong abdominal muscles in an unstable core do nothing to stabilize you at the precise moment you need to mitigate unwanted movement to create power and speed.

To ignite your core into the wellspring of powerful athletic movement that it is designed to be, you must train the “core” in a functional, sport-specific, and authentic way. Quality functional movement and strength training is the way to go.

Training Core Stability

To build a stable core we recommend you have a scientific gait analysis conducted at a reputable institution. Find the root causes of your weakness and imbalances and then, with help from a carefully-selected trainer, objectively and scientifically rebuild thorough core stability. You need to carefully research various trainers and select one who has a deep understanding of core stability and functional strength training.

When you have a truly stable core, it is then—and only then—that you can safely and effectively increase load and dynamism in training. It is then that your sport-specific training will really begin to work, and the results you have been searching for will begin to manifest.

You can read more of Al’s articles at Pursuit Athletic Performance

Filed Under: Guest Posts Tagged With: Al Lyman, Boston Marathon, Core stability, Gait analysis, Guest POst, Ironman Triathlon, Ironman World Championship, Lumbar vertebrae, Triathlon

Homemade Healthy Sports Drinks and Gels for Triathlon

June 30, 2012 By Richard Wygand 3 Comments

Soaking Goji berries in water overnight is a great way to make your own energy drink

As triathletes we are often concious about our bodies and health. When it comes to race day we stuff them full of factory produced, totally artificial, processed sugars. Richard Wygand, a raw food, vegan pro triathlete has a couple of alternative recipes for sports drinks and gels that will do the job on race day, be healthier for you – and save you money!

Natural Triathlon Sports Drink Recipe:

Soak over night dry fruits such as dates, figs, or goji berries. For example I cup of dry fruit soaked in one jar of water. Due to the osmotic pressure the sugar and electrolytes from the fruit are passed on to the water.

Home Made Triathlon Gels:

I either use raw sugar (from crushing sugar cane), molasses or I make a dates paste ( blend about 10 dates with a little bit of water) making a gel. I put in a gel flask. Those ingredients are rich in potassium and for longer races I use celery sticks (either blend with the gels or eat) for sodium. The sodium from plants and fruits (called organic sodium) is the only sodium absorbed by the body, that does not make you thirsty.

Sodium from commercial gels and sports drinks are not absorbed by the body and dehydrate you as well. Simple sugars from fruits are easy assimilated (with less stress on the digestive system), and satisfy you. Its quite different to the complex carbs from commercial gels and sports drinks.

You can read Richard talking about going Raw in triathlon here

Filed Under: Guest Posts Tagged With: Energy drink, Food and Related Products, Guest POst, Raw, Richard Wygand, Sports drink, Triathlon, Vega, Vegan, Veganism, Wolfberry

A Holistic Approach to Triathlon – Raw and Vegan and Pro

June 30, 2012 By Richard Wygand Leave a Comment

Richard Wygand is a pro triathlete who runs barefoot, is vegan and only eats raw food

Since I started racing (2004) I always knew that nutrition played a big part of the game. I went to several nutritionists with different kind of approaches. In all of them I had trouble, recovering, with hydration, fueling and so on. Since I always liked the natural approach of things, and I was vegetarian for awhile and a few nutritionists said was impossible to train and be vegetarian, I started to eat meat again, never felt good, recovery and energy level weren’t good as well. So 2 years ago, I went vegan and one day my wife said “let’s do 2 weeks all raw”, since that day my diet is 100% raw.

Why Vegan?

This part is simple: All animal products make your body acid, when we train we make our body acid as well, so having a diet that contain animal products making your body more acidity makes recovery a lot harder. Also, the digestion of animal products takes a lot of energy, and we can be using that energy to train and recover. Yes it is that simple! Keep in mind to that even a lean cut contain a lot of fat!

Why Raw?

Raw for me it is the next level in nutrition. The truth is, anything cooked above 105 degrees kill the enzymes and part of the nutrients. By that means, when you cook the food you change its natural state, therefore the body does not recognize, and even if it does the digestion process will be really stressful. My idea is: if you have to cook to make it taste good, that is not a good food for you. And yes that will include grains!

The benefits of a raw vegan diet have been amazing for me and for all of my athletes that decided to change their diet. The greatest benefit is how clear your mind is, and how easy is to focus on training, work etc. Energy levels are sky high. Sleep (which is the biggest part in recovery) is great, I can sleep less but with a lot more quality (I usually sleep 7 or less hours per night and wake up fresh like I slept 12 hours). Recovery time it is a lot faster, now I can schedule hard and long workouts closer together, also tapper time it is smaller, so I can train harder closer to the race and gain more fitness.

If you plan to change your diet you have to be prepared to feel bad before you feel good. That happens because your body start releasing all the toxins that you ingested for years. If you have a SAD (standard American diet), you can take up to 6 weeks of detox if not more. I went to major detox symptoms and I had (or I thought I had) a great diet.

My diet now is very simple, it is a diet called 80/10/10! 80% carbs from fruits and veggies, 10% protein from green leafs (kale, spinach etc), 10% of fat from seeds and nuts (no oil). Those % are from calories, by that means if you have a 2000 calorie diets, 200 calories from protein, 200 calories from fat and the rest carbs (of course carbs from fruits and veggies, mostly fruits).

I take pretty much no supplements, the few things I take are raw protein and the raw meal replacement (both from “Garden of Life”) when I travel. No caffeine. No chemicals. Even gels and sports drinks I make my own. The funny (or sad) is when I used to take all the commercial salt tablets, gels, sports drinks etc, I had stomach issues during races, cramps and hard time to recovery. Now that I stopped all that I have zero problems and my performance gotten better.

Feel Good and Go Raw!

Check out Richard’s sites to find out more about Raw Vegan triathlon training or check out some simple recipes for triathlon gels and sports drinks here

www.rwtriathlete.com

www.rwtraining.net

www.wellingtontriathlonclub.com

www.therawveganironmanproathlete.blogspot.com

Filed Under: Guest Posts Tagged With: Animal product, Calorie, Food, Guest POst, Raw foodism, Raw veganism, Richard Wygand, Triathlon, Veganism, Vegetarianism

What Does It Mean To Be An Athlete?

May 22, 2012 By Alison Whitmire 2 Comments

Showing Up, Mastering your Fears and Challenging yourself are all keys to being an athlete via www.arunabey.com

I like to think of myself as an athlete, though I’m not sure that’s true. I’ve entered many races, but I’ve never won one. I’ve never really played a sport. (Throughout my schooling, my mother insisted that I stay in band. Seriously.) You wouldn’t necessarily look at me and say, there goes an athlete. So what does it mean to be an athlete?

In those precious moments, when I feel like an athlete, here’s why I do.

Pushing Beyond Doubt

Many times during a work out or in preparation for an event, I’ll have my fair share of doubts. I doubt my ability. I doubt my fitness. Like the time this week when my trainer told me to do single leg plyometric jumps to an 18” bench. I looked at him like he’d lost a screw. Then I looked at the bench, I felt the full force of my doubt, ….. and I did it anyway. I pushed aside my doubts to find out what I was capable of. Or like the time my trainer wanted me to do fully suspended push ups, with my arms in one set of TRX straps and my feet in another. I asked him, ”Really, I can do that?”. And then I did.

Showing Up

Lots of days I don’t feel like training, and I show up anyway. I’m tired. I hurt. I’m hungover. Or I’m sad. Like the days after I miscarried at 11 weeks. I showed up and ran. Or like the days after I miscarried at 23 weeks. I showed up and ran. (I cried through that run). Or like the days after I learned of my son’s autism diagnosis. I showed up and ran and cried and ran some more. I’m not all that fast. I’m not all that strong. I’m not the best trained. And I keep showing up.

Setting Goals That Scare Me

When I turned 50, I decided that I wanted my life to be bigger instead of smaller. I got into my head, don’t ask me why, that one way of doing this was to climb Mt. Rainier. Mt. Rainier is a glaciated mountain outside of Seattle that stands at 14,409 feet and attracts climbers from all over the world because of its Everest-like conditions. People die on Mt. Rainier every year. I had no climbing experience at all. And I’d decided to do a private climb with one of the world most renown climbers, Ed Viesturs.

For months and weeks before the climb, I was completely on edge. The week before our climb, an experience climber and guide had a fatal fall into a crevasse. I was a wreck. I was afraid I was going to die. I took out my first ever life insurance policy. It scared the crap out of me. I pushed through my doubt, I showed up, and I did it anyway. And my life is better for it.

In fact the success of climbing Mt. Rainier inspired me to set another big goal the next year, doing a ½ ironman. What made this a big goal for me was that I didn’t swim and I didn’t bike. And I did it anyway.

So, I don’t know. Am I an athlete? I’m going to choose to believe I am. Because believing that I am an athlete makes me better person.

You can see Alison presenting at TEDx here and follow her on twitter as ceocoachdc

Filed Under: Guest Posts Tagged With: Alison Whitmire, Athlete, Guest POst, Triathlete, Why?

How to Push Through Mental Fatigue…Safely

May 18, 2012 By Matthew Gawors Leave a Comment

Mental Fatigue Can Ruin Your Race Day - Here's How to Push through it Safely via scaq.blogspot.com

Triathlon training fatigues the body and the mind. As we start peaking towards our big races mental fatigue starts to weigh on us – especially when we have many other commitments that we have to juggle.

In this article Gawors looks at how you can spot the signs of over training and push through the mental fatigue ….. safely without wrecking your race day performance

“HTFU”
“Pain is inevitable, suffering is optional”
“No Pain, No Gain.”
“Pain is Weakness leaving the body”

For an “A” race, use these quotes to push up a final hill or beat another racer in your age-group or field.

For workouts, leave these quotes far behind as they can lead to injury and overtraining.

You might wonder how to push through mental fatigue without “pushing through the pain.” The answer in simple terms; “BACK OFF.”

If you’re having difficulties mentally, your stress is probably not actually coming from training, but instead from the other aspects of your life:

your 2 hour commute,
dirty kitchen,
laundry that still hasn’t been cleaned,
the anxiety before giving a presentation to a group of executives,
the garden that needs to be planted…

The list goes on. When life feels like chaos, it is time to push the reset button. The following is a 3 step guideline to help recognize what to do when chaos approaches.

Triathletes Must Be Aware

The first step in the process is Awareness. This is the most important factor and thus needs constant practice. As an athlete, you must have self-awareness of physical fatigue, neurological fatigue, your routines, and whether or not you’re just being lazy. Feeling sore is a dead giveaway for being physically fatigued.

That sluggish feeling you’ve experienced during the one week “low cycle” of the month (yes guys, you have it too), may be the cause of Neurological fatigue. You may be completely overwhelmed by your daily routine which could be taxing the body’s natural fight or flight reactions.

What stresses you out the most?
Have you been taking in proper nutrition?
Have you gotten enough sleep?

Take a look around your environment; recognize and become aware of the factors around you.

Reassess Your Triathlon Training

The second step in the process is Reassessment: You have taken in all the factors from your environment, now it is time to push the reset button. Go back and take a look at your training goals:

Do you have goals?
Do they follow the SMART model?

Also have a look at this post on triathlon goal setting

Then look at your amount of focus:

What part of your routine was a whirlwind?
How can you make it more efficient?

Step back from the situation.

My suggestion is to take a day to plan and organize yourself, take off from scheduled training, and maybe even take off from work. The point is to sit down, plan, and simplify your life. Re-evaluate your training plan and ask,

Does this make sense?
Is there a goal and a purpose for each workout?

Re-evaluate your systems and routines. Ask,

Do the systems save more stress than they cause?

Re-organize yourself. Take that “off” day and commit to a daylong endeavor to clean the kitchen, do laundry, and Re-assess your goals.

Start Exerting Yourself Again

You might think that after you reset yourself that life is going to be peachy, but there is a third step, Exertion. Now, you may feel reenergized after the organization and suddenly jump into a great routine immediately following its completion. Let’s hope. Chances are you will still be slightly sluggish when you start up again.

Get a friend to help you through the start up to help fix this dilemma. For example, my girlfriend gives me great motivation to get in the cold pool everyday (even though she beats me when we do kicking drills).

Another option is to schedule easy, nonchalant workouts the first few days into the routine. Get back to your roots and remember why you athletically train in the first place. Enjoy the workout… and don’t fret for the past. There may have been chaos the past couple of weeks, but you have started a new phase.

So to recap:

Awareness – Become aware of your environment!

Reassessment – Re-evaluate your goals and routine!

Exertion – Get back into it and have fun!

Following these three steps will allow you to push through mental fatigue without jeopardizing throwing yourself into overtraining. By backing off for a day and reorganizing yourself, you will gain higher efficiency and effectiveness in not only your workouts, but in your lifestyle as well.

Do You have an approach that works better for you? let us know

Filed Under: Guest Posts Tagged With: Awareness, Exertion, Fatigue (medical), Gawors, Guest POst, Mental Fatigue, Overtraining, Reassessment, SMART, Triathlon

How to Survive the Flight to Your Next Triathlon

May 17, 2012 By Non Stanford Leave a Comment

Flying to a Triathlon Brings Problems of it's Own photo: via @dcrainmakerblog

Elite British Triathlete Non Stanford talks about some of the hassles that come with flying long haul to a triathlon and gives advice on how to survive the flight so that you are in great shape to race soon after you land.

It’s May. Yes you heard me right. May.

We go over this every year. Without fail.

“I can’t believe it’s (insert month in question) already! Where has this year gone?”
“It definitely doesn’t feel like (insert month in question). It’s far too cold / wet / windy / icy (delete as appropriate)”

But my dear friend, I kid you not. May is definitely upon us indicating that Summer is also on the horizon. In fact, according to my ever trusty WHSmith’s calendar, BST has already begun (insert second quote from above here), meaning that the long awaited, highly anticipated, been training for it all winter but still not ready for it, triathlon season is here.

Cue mild heart palpitations, frantic last minute race plans and, if you’re lucky, the impending joys of budget airlines. Or if you’re really lucky, long haul trans-Atlantic, trans-Siberia, trans-bloody-Universe travel.

Ah yes the glitz and glamour begins here triathlon friend, and in honor of this annual event here’s my guide to (not so) triathlon friendly travel.

Packing for the Plane

Yes they really do expect you to get all your stuff, including your bike, into a bag that’s no bigger than x x .

“Who do you think I am, Harry bloody Houdini?! Do you not know that I’m travelling to a triathlon? What do you mean you don’t know what a triathlon is…”

Don’t bother arguing. Airlines train their staff to be as helpful as an open backed wetsuit. FACT. They have doctorates in ‘how to be an A-class jobs-worth’. Yes you might as well suck it up now and decide between wearing the same pair of cycle shorts for 5 days straight, or paying a small fortune to take just the essentials. And don’t even think about packing that track pump; unless you want to remortgage your house?!

MY ADVICE: Before you book flights check the airlines baggage policies. You’ll be surprised how much they vary between companies. The best options are the airlines that only have weight constrictions on your baggage and no size constraints. This way you can get your bike through as your normal piece of luggage. And if needs be your clothes can always go in your hand luggage.

The Consequences of Compression Socks on Airplanes

Don’t Wear Compression Gear on a Plane

I know no triathlete in their right mind would be seen dead without their calf guards firmly in place, but I warn you now, a plane is no place for such in-vogue attire. Aside from unwanted stares from fellow envious passengers, you may also find yourself disembarking with an equally unwanted case of elephantiasis. Please see below, Case Study One, courtesy of the subject more fondly known as ‘The Wally’.

NB: Fashion is not a price worth paying!

My Advice: Compression is great when flying but never wear calf guards; they make the blood pool in your feet, hence the swelling. Save your guards for training and get some socks instead.

In Flight Entertainment

The highlight of your flight will be the food trolley. The air stewardesses will tease you for what will feel like a lifetime as they take unnecessarily long to work their way up to your seat. You will curse that awkward customer two seats in front who suddenly decides they are a veggie, thus delaying ‘your turn’ even more. And when it finally comes, it’s gone in a mouthful and the count down to the next ‘Dinner Service’ begins.

In order to pass the time you’ll probably check out the ‘Recent Releases’ on the small screen in front. You’ll “already have seen all the good one’s” and “no one in their right mind would sit through that in a confined space” so naturally you’re left with no other option; the cheesy chick flick. But I warn you now, I don’t know whether it’s the altitude or the fact that every time you board a plane you’re not only dicing with death but taking the Grim Reaper himself by the hand and asking him to dance the ‘hokey cokey’ with you, but you’re emotions will run amok, and you’ll find yourself blubbing aloud between mouthfuls of airline issue salted pretzels. And men don’t pretend you’re exempt. In a recent survey of 3000 men, 55% said they experienced heightened emotions on board. “Ironman” indeed.

My Advice: Take plenty of healthy snacks and water on board with you. It’s surprising just how dehydrated you get whilst flying. It’s better to visit the toilet more frequently than to arrive under hydrated. Avoid alcohol and caffeine as well; both are diuretics and will only add to the problem.

Jet Lag and Getting Ready to Race

Symptoms include; headaches, irritability, insomnia, grogginess…

Sounds pretty much like the end of any training day really. But don’t be fooled, jet lag is a classified disorder and will wreak havoc with you.

You’ll spend the first few nights waking at some ungodly hour, gnawing at your own arm because you’re so hungry. You’ll jump out of bed and whip on your cycle kit eager to explore your new territory, only to open the curtains and realize its pitch black outside and the local youth are still crawling home from the discotheque.

And by the time the sun finally comes up, all you want to do is crawl back into bed and spend the next 24hours under the duvet. But there’s always that annoying training partner who’s done their research and insists you pin your eyes open for the day, drags you out for a 10hour ‘spin’ and won’t let you anywhere near a pillow until the sun has firmly set and you’re body thinks its time to get back up again. Who invited them anyway?!

My Advice: Be that annoying training partner and adjust your body clock as soon as possible. It’s often unrealistic to start before your trip, but as soon as you get on your flight change you’re watch to your destination time zone and adjust your eating and sleeping patterns accordingly; it can be difficult but try and sleep if its night time where you’re heading, even if you just shut your eyes and rest. During the first few days at your destination keep busy and seek daylight during the day; try to avoid napping and eat at the appropriate times even if you’re not hungry.

So fellow triathlon lover, I guess all I have left to say is ‘Bon Voyage’ and ‘Bon Chance’. May the 2012 triathlon season be as stress – free but success – full as possible.

Do you have any great tips on how to survive flying to a triathlon? Let us know

Filed Under: Guest Posts Tagged With: Compression, DCRainmaker, Dehydration, Flying, Guest POst, Jet lag, Non Stanford, Packing, Travelling, Triathlon

7 Fears to Overcome Before Your First Triathlon

May 16, 2012 By Katie McFarland 5 Comments

Fear of the Unknown Is the biggest threat to enjoying your first triathlon via spreadshirt.com

Are you considering your first triathlon? What are you afraid of? Katie McFarland talks about some of the most common fears that first time and newbie triathletes have as they sign up or approach their first triathlon. Even better she tells you how to manage them.

The other day at work I was talking to someone who was thinking about entering her first triathlon. Of course, the second I heard that I got excited for her. I’m by no means an amazing triathlete but I love it and when I have the time, training and competing are some of my favorite things to do.

Anyway, as we talked, I heard her mention a lot of fears about her first triathlon. I realized that she probably wasn’t the only one out there thinking of doing a triathlon but won’t because of fear. Below is a summary of the things we talked about. Hopefully if you’re considering it, these will help you get over the “hump” and try it.

”Remember, you can do anything you put your mind to”.

My mom told me that years ago and I’m sticking with it.

Triathlon Fear 1 – Finishing Last

I’m a competitive person. While I don’t expect to come in first place, I don’t want to be dead last.

My take is that if you finish, if you cross the finish line, you’ve not finished last. You have to remember that finishing a triathlon puts you in elite company. Don’t worry about where you finish, push yourself and you’ll be happy.

Triathlon Fear 2 – Lots of Swimmers

I’m used to swimming in a pool with maybe one or two other people around. Will the water be rocky from other people splashing around and will that throw off my swim? Will everyone else be a better swimmer? Do we share lanes? Not really sure what to expect on this part.

Swimming is by far my weakest leg in a triathlon. I’m just good enough not to drowned and I’m ok with that. Yes, the swim can be difficult; it just depends on the race. There will be better swimmers than you and that’s ok. My recommendation is to do your research. Maybe find a race that has a timed individual entry versus everyone going in a group. That should help you avoid some of the confusion and difficulty that comes from swimming in a group.

You can also find a Master’s Swim class in your area that will help you get used to swimming in groups. Sadly, I have yet to be able to get my swim fitness back up to where it was. I too have a long way to go. If you jump in, I will too.

Triathlon Fear 3 – Putting it All Together

I’m not sure how to tie it all together. I’ve swam, biked, and run but not consecutively. Will it be too much all together?

In the beginning it’s challenging but what isn’t. If you’re interested in seeing what it might feel like to do some of these things back to back, head to the gym. Spin for 40 minutes then run for 10 or so. That is the tougher of the two transitions, at least it is for me. It takes a little while for your legs to adjust but they do and you’ll settle into a run. When you train, you’ll do “brick” workouts which combine a swim with a bike or a bike with a run or sometimes a little of all three. These workouts help you build up to the race.

Triathlon Fear 4 – Triathletes are Supermen, but I’m Just Normal!

Will everyone else be a super extreme athlete? I work out almost every day but you never know how you compare to others

Um..no. Not everyone is an extreme athlete. There will be those that are and then there will be those that just look like they are. But for everyone one super extreme triathlete, there will be 5 that are just like you and me…just a regular person who enjoys challenging yourself. If we stay in groups we can defeat the evil super extreme triathletes. Ok, maybe not but they aren’t bad people, they are just bad ass.

Triathlon Fear 5 – Cycling Outside on The Road

I’m a little nervous on the biking part. I’ve taken spin classes but haven’t in a few months and I haven’t been on a bike outdoors in a while. What if I get a flat?

I would be lying of I said this isn’t a constant concern of mine too. I’ve luckily never gotten a flat but I see it happen a lot. I’d like to think I’m prepared if it were to happen. I’ve taken a class at my local bike shop on how to change a flat and when I do get to ride, I always carry the parts I need to change it. It’s a little nerve wracking at first but it shouldn’t be enough to keep you from riding. Just be prepared, always have a phone, an ID and some cash on you just in case you need it.

Triathlon Fear 6 – So Do I Cycle in a Swim Suit?

Isn’t the swimming first? How do you transition to the other parts? Do you change clothes or just throw on clothes over your suit? Do I wear a wetsuit or is a normal swimsuit ok?

Yes, swim is first. Transitions can be easy depending on how you plan for them. Oh and by the way, planning is the key to a successful triathlon. You have to think about everything you need at the transitions and lay it out so that you can easily get to it. Most triathlon specific clothes are meant to be worn throughout. You swim, bike and run in them. Wetsuits can be worn in open water swims where the water temperature allows. My recommendation is not to get into swimming with wetsuits till you’re committed. They are expensive and can take some getting use to.

Triathlon Fear 7 – What If I Want to Quit?

Finally, what if I get halfway in and want to give up or wonder what I have gotten myself into.

Guess what, you wouldn’t be the first to think that. I distinctly remember that moment where I wondered why I was doing this but I did it anyway and am soo glad I did. It’s an addicting feeling that you’ll never regret. Pain only last for a short time, that feeling of accomplishment lasts forever. Suck it up! You’ll get through it. If it makes you feel any better, one time, I actually had to walk my bike on a course. It was extremely hilly and my legs just wouldn’t do it. No matter what you’ll finish and you might even meet some amazing people along the way.

Are there any other fears that put people off doing their first triathlon? Let us know!

Katie writes a great blog about running and babies - take a minute to check it out!

Filed Under: Guest Posts Tagged With: Fear, First Time, Guest POst, Katie McFarland, Newbie, Triathlete, Triathlon

How to Master the Transition from Bike to Run

May 14, 2012 By Jay Zacharias Leave a Comment

Transitioning from Bike to Run by Michael Yannow on http://www.storiestoldbythecamera.com

Mastering the transition from bike to run is a key to your triathlon success. Getting off the bike and starting to run in a triathlon can be a mixed experience. The relief of being off the back is offset by the greater pain that you expect from the run. Jay Zacharias offers advice on how to make this a great experience.

Transitioning from Bike to Run Photo by Michael Yannow on http://www.storiestoldbythecamera.com

Ninety miles into a training ride at a triathlon camp last year, thoughts about whether or not to go out for a transition run afterward began their inevitable assault on my psyche.

The Tucson heat had been beating us up for 5 hours. Adding insult to injury, I had the brilliant idea to close a gap that formed in the group which took its toll on my physical AND mental energy – I had forgotten how tough it was to ride in a group for such a long period of time.

By the time I finished the ride, the very thought of tacking on a 30-minute run was sheer torture. I made the decision to bail on the run and ice a sore foot instead. As embarrassed as I am to admit it, I sat on a chair nursing my foot among the group as they were getting ready to make the transition from bike to run just so they could SEE I was in no shape to hit the trail with them.

A Revelation

Suddenly, I overheard one athlete ask who else was going on the run. A second camper piped in with

“Count me in! I’m going to reward myself with a run after finishing that hard bike.”

Here’s where the big a-HA occurred. My problem wasn’t my foot… it was my head. I was focused of the wrong body part.

Instead of thinking about the run as an important, positive training practice – an IMPERATIVE – I had made it an OPTION, a negative. Yes, I really did have an issue with my foot, but that usually went away once I got off of the bike… and clearly that part of the training day was over. I talked myself into believing that it was too much effort without even trying.

I Was Losing The Race Before I Even Started It!

Here I was, allowing my negative mental attitude to program poor training behavior and, ultimately, lackluster race results. After all, if I was going to let this take me down while training, how would I be able to handle even tougher demands at my next Ironman event?

Psychologists have long taught us that what a person believes to be true IS. I learned this lesson quickly, and started to TRAIN myself to be excited about transition runs because, after all, every race comes down to a run. Having the right mindset can get take you over the physical hurdles when they show up and we all know they WILL show up.

How to Get off the Bike and Run Well

Positive Talk:

Talk happily about what you’re getting ready to do. When negative thoughts around going out for the run creep in simply push them out of your mind and tell yourself, “I’m not going to think about that right now.” It might seem silly, it may sound simple. Psychologically, however, this is about building new thought patterns – new neural pathways. Start by practicing it on shorter rides and transition runs and build up to the bigger efforts later. It’s all about momentum.

Visualize Success:

This isn’t just a bunch of woo woo voodoo, it’s an effective mental rehearsal technique used with GREAT success by many professional athletes. Here’s how it’s done. Find a quiet space, close your eyes and take a few deep breaths to get present. Now imagine unclipping and racking your bike, pulling on your running shoes, grabbing some calories, and heading out on your run.

Visualization techniques are an amazing way to excel at hard tasks because, believe it or not, your mind cannot tell the difference between what’s really happening and what it imagines. Since none of us has the luxury of rehearsing transitions every day, if you can get GREAT at the mental rehearsal then doing them on race day will be a piece of cake.

Smile:

It’s impossible to be negative while grinning from ear to ear! While it may feel a little strange at first, develop a new habit of smiling while cycling into transition. I keep a joke or story tucked away that guarantees a laugh, like the first time I watched my wife try out her new bike and forget to unclip from her pedals before braking.

Even more amusing was the look of irritation she gave me as she lay sprawled out in the driveway. When you stay positive, it’s easier to get excited about springing off your bike and heading out for a run. And the better you’ll perform on race day.

Grab Jay’s free cheat sheet, 27 Ways to Wreck Your Race…and how to avoid them.

Filed Under: Guest Posts Tagged With: brick, Cycling, Guest POst, Half Ironman, ironman, Jay Zacharias, Olympic, Running, Sprint, T2, transition, Triathlon

How to Race The Nation’s Triathlon

May 11, 2012 By Shannon Roberts 2 Comments

Remembering September 11th before the Start of the Nation's Triathlon (C) Washington Post

The Nation's Triathlon int he Heart of Washington DC via http://www.teamintraining.org

The Nation’s Triathlon is one of the biggest Olympic Distance Triathlons in the USA with more than 4000 triathletes racing. Shannon Roberts writes this guide to how to race The Nation’s Triathlon for first timers and beginner triathletes. Enjoy and good luck!

The Nation’s Triathlon is one a triathlete of all levels of experience should not miss. This race is well-organized and on a beautiful course through our Nation’s Capitol, Washington DC.

My husband and I registered for the 2011 race because it fell on September 11, 2011, the ten-year anniversary of the 9/11 attacks. We thought it would be a great way to commemorate the anniversary by demonstrating that we are stronger now than we were on that fateful day.

This was our first big (as in the number of participants) triathlon, and our second year racing triathlons. However, the smaller venues we had participated in were great practice for this race. I think it would be difficult for a first triathlon to be this large because of the additional stressful logistics surrounding the mobilization to and from the race venue.

I would recommend doing a few local, smaller-venue triathlons to hone your gear needs and transitions before tackling a race as large as Nation’s Triathlon. However, the sheer number of participants and spectators make this triathlon an exhilarating experience, and one to be remembered for a lifetime.

The logistics for this race are somewhat unique. The transition area and course are not near the sponsoring hotels, or any hotels for that matter. Bike rack set-up must be completed the night before. The morning of the race, athletes must board a shuttle bus to the transition area. This is a very large race, so consider this when budgeting time to rack your bike and get to the start of the race. Crowds streaming in and out of the transition area make this process less than efficient. There is no “running back to the car” to get or put away gear.

The Nation's Triathlon Transition Area via couchtocourse.wordpress.com

Night-before Bike Racking Tips:

Mark your bike with a brightly-colored ribbon or handkerchief so that it is easy to find on race morning. Something reflective would work well too.
You can mark the end of the rack that your bike is in with a flower, or another bright ribbon. I saw plenty of people doing this. My rack was luckily marked by someone else who tied a balloon to the rack.
Take a phone picture of your rack number and slot number. Take a phone picture of your bike. Write your rack number and slot number on your hand with a marker.
Bring trash bags to cover your bike seat and handlebars to keep dampness from dew off of your bike.

We stayed in a sponsored hotel, the Omni, which was directly across the street from the main hotel which housed the expo and packet pick-up. We rode our bikes from the hotel to the transition area to set up our spots. The ride was very nice along the Rock Creek Park trail.

It was a great opportunity to make sure our bikes were mechanically sound after transporting them. I would highly recommend taking this route when going to rack your bike. Vehicular traffic in the area was snarled and causing major delays. We walked to dinner downtown after racking bikes and then took the Metro back to the hotel.

Race Day Setup

Take the shuttle on race morning for the Nation’s Triathlon. Roads in and out of the transition area will be shut down and there is no parking anywhere close.

A few quick tips for race morning transition set-up:

Bring a flashlight or headlamp! Pre-dawn set-ups are dark!
Bring your own tire pump.
Pack your pre-race nutrition in a ziplock baggie to have with you in the hours leading up to the start of the race. Don’t forget your filled hydration bottles for the bike.
My pre-race nutrition
- Clif bar early in the morning while getting ready at the hotel.
- Ensure while riding the bus.
- Gatorade and gummi bears to nervously snack on before the race.
- Gu while in the corral, just before the start of the race.
- Place your helmet on your handlebars or next to the bike, and your sunglasses in the helmet.
- Place a brightly colored towel on the ground next to your bike, and place your bike shoes, socks, run shoes, number belt, and any clothing you will be throwing on over your swimsuit and tri shorts on the towel.
- Place your items towards the back of the towel, leaving room to wipe your feet on the front of the towel as you don your helmet, etc.
- Pack your bike nutrition in a bento box on the bike, put your hydration bottles on your bike.

The Nations Triathlon Swim Course in Front of the Lincoln Memorial via http://bangordailynews.com

The Nation’s Tri – Swim Course

In the hours leading up to the 2011 Nation’s Tri, the race directors cancelled the swim portion of the race due to high water levels and current in the Potomac. I was bummed about this, (the swim leg is my strongest), but once I saw full-sized trees floating down the river, I was glad to not be swimming there.

This decision changed the dynamic of the race, since we technically only had the bike to run transition (T2) to complete. Race officials allowed participants to wear their bike shoes and helmets in the corrals before the race start.

Athletes were to run to their bike and take off, as if they were coming out of the river and entering the swim to bike transition (T1). I chose not to wear my helmet or shoes because I wanted to stay true to the race and execute T1 under race conditions as if I had done the swim (minus the wetsuit). Silly pride, maybe, but it was good practice for me to do.

Athletes lining up wearing their bike helmets provided comic relief, however, as we waited in our corrals. The pointy aero helmets kept poking others, making for some comical exchanges.

We lined up in our corrals until released to start, and we ran into the transition area to our bikes. Because of all the recent rain, the transition area was a mud pit. Glad I didn’t wear my shoes…they would have been caked with mud. I wiped off my feet and jumped on my bike for the 40k bike route.

The Nation's Triathlon Bike Course via v1rotate on Flickr

The Nation’s Tri – Bike Course

The Nation’s Tri closed bike route is flat and fast. After passing quickly through the monuments, riders are out onto the completely closed highway for the largest portion of the ride. This bike course has been my favorite ride to date. I would do this triathlon again based solely on the bike portion.

Nation’s Tri Bike Tips:

No curves and mostly straight roads allow you to hunker down and spin fast on this out and back course.
There are no surprises on this course, no hills, and no sharp turns, except for a few well-marked turns near the finish line to enter the transition area.
The first, in-town part of the course is a bit narrow, but it opens up at about mile 7 and it’s all wide-open countryside from there to the turnaround point and back to mile 22.
This is the perfect course to maximize aerodynamics on the bike.
Well-marked course with lots of volunteers to point you in the right direction.
Biggest hazards on the course are other bikers and their dropped water bottles. Use the “On your right” command as you pass others.
My bike nutrition:
- Gu Brew in the bike bottle.
- One Gu about halfway through the race.
- One Gu as I neared the transition area.

The Nation's Triathlon Run Course via v1rotate on Flickr

The Nation’s Tri – Run Course

The run route at Nation’s Tri is spectacular. After transitioning from bike to run, settle into your 10k pace and enjoy the ride. A few minor inclines and declines occur as you run towards the monuments (they don’t call it “Capitol Hill” for nothing).

Nation’s Tri Run Tips:

You see the monuments within the first of the course, so after turning around near the Washington Monument, get into fast cruise mode.
The middle 2- are a long straight road surrounded by river and trees. It can get a bit lonely out there with few spectators, so hammer down and get it over with.
Athletes run around the tip of Haines Point, which is beautiful with a nice breeze coming off the river.
Five aid stations along the way keep athletes well-hydrated. The 2011 race was especially hot, so the aid stations were much needed. Plenty of volunteers handing out cups helped efficiency.
My strategy was to run to the last volunteer to grab a cup to avoid the potential bottleneck at the front of the aid station.
Porta-potties are strategically placed along the course. Always much appreciated.
The final mile or so is back along the main drag lined with spectators cheering loudly, sure to help you kick it in to the finish.
Mentally, I like to break runs into thirds. For this race, the thirds are:
- Rolling scenic two miles through cheering spectators and monuments—goes by quick because of the distractions, but hard to keep up pace while viewing the exciting surroundings.
- Long three miles of park roads around Haines Point. Almost boring compared with the first two miles. Kick into cruise mode and get it done. Think of it as a 5k.
- Final mile of exhilarating excitement as you near the finish, screaming crowds and runners picking up the pace. Finish strong!
My run nutrition was:
- Alternated water and Gatorade at each aid station.
- Received a free Clifshot at aid station 2, so I took that.
- Post-race nutrition;
  - Full bottle of water
  - Banana
  - Muscle milk—definitely a must-have for me
  - Post-race athlete plate provided by race

The Nation’s Tri – Post Race

Post-race food was excellent, and the party atmosphere at the finish line festival was fun. Meet-up with family was a bit difficult, but I raced with my cellphone in my run pack so we were able to find each other.

The Nation’s Tri Verdict

Aside from the disappointment of not being able to do the swim portion of this race, The Nation’s Triathlon lived up to its billing. Athletes I talked to have done this race year after year, claiming it is their favorite venue. The swim portion is apparently well marked with huge buoys, and the corral start helps minimize the flailing and kicking that occurs with mass starts. This race is very well organized, and the only frustration I encountered was the crowd at the transition set-up area (get there early!).

Remembering September 11th before the Start of the Nation's Triathlon (C) Washington Post

I would highly recommend putting this race on your calendar in the future. Go to Washington DC, make a mini-vacation out of it, eat like kings, and enjoy the race.

There is a special and unique pride that comes with finishing a race in our nation’s capitol. Seeing the heroes among the athletes makes for an incredibly inspiring and emotional race. There was not a dry eye when the National Anthem was played over the loudspeaker at the beginning of the race, as the sun rose behind the Washington Monument. I get chillbumps just thinking about it.

You can sign up for the Nation’s Tri on September 9th 2012 now

Shannon Roberts writes the Just Tri It blog and you can follow her on twitter as @smroberts97

[Disclosure - This isn't a sponsored piece and BeyondTransition does not benefit if you do sign up]

Filed Under: Guest Posts Tagged With: Course Review, Guest POst, How to Race, Lincoln Memorial, Olympic, Shannon Roberts, The Nation's Triathlon, Triathlon, United States, Washington DC

Jog with your Dog!

May 10, 2012 By Susan DuPont Leave a Comment

Susan DuPont and her dog Flutie running the Paris Mountain Road Race

Running with your dog can be a great way of getting motivated to get out and do your triathlon training – even when you would rather have a rest day. We’ve all had those days when we’re training for a triathlon when we want a good running companion – Susan DuPont takes about how to get the most out of running with your favorite friend.

There is nothing quite as wonderful as the bond between canine and human. Dogs have the uncanny ability to bring smiles to our faces even when we are at our lowest, and they love us regardless of how slow our mile splits might be or how ridiculous we may look in spandex (although I swear I’ve seen my dog raise an eyebrow at me a time or two).

So what could be better than incorporating your favorite pooch into your triathlon training? Running with your dog is beneficial for both you and your pet. You have an added sense of security, a workout partner who never complains, and you are allowing your best bud much needed exercise that is vital to his health and happiness.

It’s a win win situation for both you and your dog. But running with a dog is not so simple. It takes time and patience, and not just any dog is up for the challenge. Before deciding to drag your four legged friend on your next ten mile jaunt, make sure you know what you are getting yourself into first.

Select The Right Breed

Just because your pet likes to run around the yard doesn’t mean he is going to be a world class runner. Certain breeds are simply not conducive to high volumes of exercise. Dogs with short noses such as pugs and bulldogs should NOT be used as running companions. Likewise, while they may be able to sprint, greyhounds are not ideal running buddies either unless you are only running to the mailbox.

Instead consider breeds that have been developed for working and utility. These breeds are generally considered working or herding dogs and they have been bred to endure high intensity training, long days on their feet, and high endurance levels. The Australian Shepherd, Border Collie, German Shorthair Pointer, Australian Cattle Dog, Jack Russell terrier, Fox Terriers, Boykins, Vizsla, Weimeraner, Rhodesian Ridgeback, and Belgian Malinois are all breeds that make wonderful running companions.

I would be remiss not to mention your everyday Heinz 57 mixed breed; these dogs, depending on their genetic makeup, make excellent running partners. My own shepherd/cattle dog mix has logged countless miles with me and even competed in several half marathons, so don’t rule out those lovable mutts when choosing your running mate!

Consult Your Vet

Before making the decision to drag your pup out on a three mile run, first consult your vet. You want to make sure that your best friend is fit and healthy and can endure the training that you want him to do. If you have a new puppy, this is especially important. Puppies have growing bones and their joints are still developing. Logging in excessive miles and pounding on pavement can be devastating for a growing dog’s legs. While most vets recommend you wait at least one year before actively running your dog on a regular basis, you can usually get your vet’s permission to start taking your pooch out on shorter runs of up to 3 miles when they reach six to eight months of age. For larger breeds whose bones take longer to fully develop, your vet may want you to wait until your dog reaches 1 ½ years of age. However, not being able to take Fido out on long runs doesn’t mean you can’t start teaching him the rules of the road. Walks on the leash that simulate running will teach your pup how to respond to voice and leash commands as well as condition him to react to various stimuli and surroundings.

Learn Proper Running Etiquette

There is nothing quite as disturbing to me as the sight of a dog dragging his owner down the road. If you are going to run with your pet, you must teach him how to behave. This includes how to run on a leash and how to behave around people, vehicles, bikes, and other dogs.

Remember that you are responsible for your pet and bad behavior gives both dogs and runners a bad name. Teach your dog how to run at your left side \ and to obey your voice. Likewise, teach your dog how to properly respond to the numerous distractions that are bound to occur while you run. Does your dog try to chase every squirrel or try to chase bikes? This could prove disastrous if not gotten under control quickly.

Since dogs possess an instinctual prey drive, you must learn to control this instinct. Teach your dog to respond to you and ignore other stimuli. Consider a basic obedience class or practice with your dog in a safe controlled area before venturing out on the highway or park. With enough training, your dog will become an extension of you and his running will become smooth and controlled.

Start Slowly

Dogs that are new to running are a lot like novice human runners. They do not have the endurance or stamina to go long distance right out of the gate. Break your dog in slowly, like you would do yourself, and remember not to overdo it.

Start with shorter distances at first and consider incorporating walk breaks during your run to allow your pup time to recuperate. Some dogs can quickly build up distance given adequate rest and practice, but other dogs may take more time to build up a base. Generally two to three miles is a good base with which to start and then gradually incorporate longer distance over time. Some dogs can run ten to fourteen miles without appearing seemingly tired, but others may be done after six.

Know your dog and his capabilities before asking him to do a distance of which he might not be capable. Remember, your dog wants to please you and may push himself even when his body is stressing. Watch your dogs for signs of exhaustion and make note of how long it takes him to recover.

Keep It Cool

Dogs do not sweat like humans do. Instead they regulate their body temperature by panting and through their footpads. Because of this, running with your dog during extremely hot temperatures is not a wise move. Would you want to run in the middle of summer with a fur coat on? Your dog probably doesn’t want to either.

Consider running with your pet early in the morning or late in the evening when temps have cooled off. Also consider the terrain your pup is running on. Black asphalt in middle of summer is probably not the best running surface for a dog’s pads.

Instead, think about running with your pup on grassy surfaces or on dirt trails. The dirt offers a softer surface for joints and trees provide excellent shade from the sun. Also, carry water for your dog. He needs to hydrate just like you do. For days that are hot, consider hosing your dog off with a water hose before you start your jog. This will help keep Fido cool on those extra hot days.

Try to structure your running route so you are near rivers, creeks, or ponds so your pooch can take a dip and cool off periodically. Your dog will appreciate it and you might also enjoy the break. If your dog starts to show signs of heat exhaustion, stop immediately and get your dog’s core temperature lowered. This can be a life threatening situation if left untreated.

Recovery

When you do return home with your four legged friend, make sure he has plenty of fresh water. Do not run with your dog right after he has eaten. This can cause your dog to become sick while running or in some cases, can cause bloat, a serious condition that can result in death.

Your dog will probably sleep after his runs, which is understandable and normal. Also, check to make sure you dog enjoys running. Does he hide when you lace up your running shoes or does he grab the leash and head out to the car to wait for you?

My dog used to wake me up in the mornings before the alarm went off in order to go for a run, even on our rest days! While most dogs love anything that involves being close to you, some dogs might prefer hanging out at home, so if your pup looks and acts like running is torture, then cut him some slack and bring your iPod on your run instead.

Running with a dog can help forge the connection between you and your dog and get you both into super fit shape as well, so the next time you lace up your running shoes, consider grabbing the leash and taking your best friend along. He won’t tell anyone if you stop to walk, I promise.

You can read more of Susan DuPont’ articles on Gotta Tri

Filed Under: Guest Posts Tagged With: Dog, Guest POst, Jogging, Pet, Running, Susan DuPont, Triathlon, triathlon training

Triathlon is Addictive – Just One Triathlon….

May 9, 2012 By Walter Pennekamp 4 Comments

Walter Pennekamp on the Road to Kona via Almere

Walter Pennekamp hadn’t cycled for 30 years when he decided to do a long course triathlon as a challenge. Just one was his plan, and then he went sub 10 and someone whispered a word in his ear “Kona”. Triathlon is addictive they say…

I heard people say that Triathlon is addictive. Hard to believe when you start from scratch…

“Another 14K. Last round.”

My legs are really hurting.

“I did well the first 2 rounds. Think pace frequency!”

But my hamstrings are close to cramp.

“Why did I take that Energy drink at T2. Stupid.”

My stomach is aching. Everything is aching.

“Last 10K”

my coach Frank Heldoorn says.

“Hay don’t slow down on your pace!”

I look at him. He looks back and says;

“Welcome to hell and good luck on the last stretch!”

Off he is.

There is Ian, my 10 year old. He joins me for the last 4K.

“Come on daddy, you can catch that guy”

he says.

“I can hardly keep up with Ian, let alone catch anything or anyone.”

We both cross the finish; 9h53’. Sub 10 hours, who’d have thought that! Emotions get hold of me. A dream comes through; to finish a long distance triathlon. 28 weeks, 375 hours of training, supported by my family and coach. It is Aug 27, 2011 and this result is beyond my wildest dreams.

Starting Triathlon

Yes, I could run and yes, 30 years ago I could ride a bike. And No, I couldn’t swim. I like challenges and the long distance triathlon would be a one off challenge. At the start of 2011 I was already late entering for most IM challenges in Europe. If it was going to be a one off, I wanted to do a special one, like the Norseman. In the end, I entered a Long Distance triathlon around the corner for me: Almere. Thank god I didn’t go for the Norseman as my first one. It would have been my last.

30 Years of Bicycles

I found a coach; Frank Heldoorn (In Dutch) (Wikipedia also in Dutch but a nice string of race results). I still had a bike. A 32 year old road race bike.

Training started in February. Not only the swimming was completely new to me. I also had to reinvent running. The focus was pace frequency. A completely different ball game which has let me to this day free of injuries. In May 2011 I did my first ever triathlon. Medium distance (3-81-20). As a complete novice I enjoyed every single minute of the 4h56’. I learned a lot. Especially about the mass water start and also how the transition area’s worked. Where to pre-position what.

In July I finally got my TT bike (after 14 weeks!!). What a difference. Our family holidays were built around my training sessions. Which meant early rides, runs and swims in the Dordogne and the Alps. This really helped building up strength for the flat course in Almere.

Disastrous Race Test

A week before the real thing I did an 8 hour 30’ training session as planned. 1 hour open water swim, 5 hour 30 on the bike and a 2 hour run. I was in bits. Completely wrecked. Huge alarm bells went off. Can I do it? Can I finish a long distance triathlon?

Frank asked me for my nutrition during that training session and concluded I drank too little and asked me for my nutrition plan for the race next weekend. I didn’t have a plan! We put a nutrition plan together. A simple plan and I decided to add an energy drink at T2. I didn’t tell my coach. Wrong move.

My stomach cramped and I could not take any gels or energy drink. So I ran my marathon on water and the red bull. The 1st i did in 1u03. 2nd lap 1h07 and last lap 1h17. I could have run the marathon in 3h15′ and now I did it in 3h26′ [Ed. another reason to practice your nutrition plan before the race!]

Almere impression:

After Almere, Frank said that with this result I could qualify for Hawaii.

“That was never the plan Frank. And by the way, it is too hot down there.”

My wife, Sas, thought it would be a great idea to go to Hawaii and Frank reply was;

“just loose some weight and you will cope better”.

He planted a seed. I really started to enjoy the training and I saw massive rooms for improvement. To have an audacious goal is inspiring and would surely help my training sessions in the dark, rain and when I feel tired.

Goal Setting for Triathlon Success

Here is the plan;

Walter's Plan for Qualifying in Kona

[Ed Have a look at two great posts on triathlon goals setting Being Smart About Triathlon Goal Setting and Building Triathlon Training to Race Goals]

Now I find my self focused on qualifying and participating for Kona 2014. That is the year I will turn 50 and it will give me time to massively improve on my swimming.

This is how it looks in my day to day life;

Walter's Focus Plan for Managing his Goals

This year I focus on competing in the Embrunman. Next year Lanzarote and hopefully qualify.

Training for Almere Triathlon in 2011

Last year I trained 560 hours (average 11h40’/week): covered running, spend on the bike and swam .

Week 34 was the Almere long distance triathlon (3,8 – 180 – 42,2)

This year, until now, I am at 12hr30’/week. Started the year with three broken ribs and clavicle. Took 10 weeks to recover.

The event I am training for this year is the Embrunman in week 33.

Man, this is going to be a though one, and YES Triathlon is addictive!!

You can visit Walter’s company website Trust in Achieving Goals here (In Dutch) and follow him on twitter as @pennekamp2

Filed Under: Guest Posts Tagged With: Almere, Frank Heldoorn, goal setting, Guest POst, Ironman Triathlon, Kona, Triathlon, Walter Pennekamp

How To Race Faster in Open Water Triathlons

May 8, 2012 By Gilberto Junior Leave a Comment

Head too High

Open water swim coach Gilberto Junior gives some great swim tips on how to race faster in open water triathlons. His tips focus on how to sight better and more effectively, how to turn faster round the buoys and how to cope with lots of people in the water.

Swimming in a pool is a lot different to swimming in the sea or a lake. Most triathletes spend less time swim training than cycling or running and because they have fewer opportunities for open water training, most the time they prefer to train in the pool: usually it’s closer to their work, home or friends. Additionally some triathletes prefer to swim with a master’ group in a local pool – but all this can mean problems when it comes to open water swimming.

I coach good number of athletes and triathletes who can’t perform at sea as well as they do in the pool, and the reverse also happens, middling swimmers in the pool can perform really well in open water.

What is important to swim well in open water?
Perfect Side Breathing Position
Is it necessary to adapt technique?
Is important to swim long distances?
Should I swim more in the open water environment?

All these questions always are in the triathlete’s mind

In open water swimming there are some points that I consider fundamental and these can be trained in the pool.

breathing: great position

Open Water Breathing

You need to adapt your breathing technique to open water requirements

The head position should be much lower; half of the goggles should be under water when the triathlete turns their head sideways to breathe, but, I would say that every 6 to 10 full stroke cycles the swimmer should look forward AFTER the breathing, to make sure the position and orientation is correct.

During the workouts in the pool I suggest you sight at least once every 15m, looking forward after breathing to the side. You should still breathe to the side as normal, but when the swimmer bringing the head back to the neutral position, then you should raise it so that your goggles are out of the water and you can sight forward. The remainder of your face stays under water.

If you raise your head enough to breathe whilst sighting you’ll disrupt your body positioning, increase water resistance and fatigue. So limiting the amount of sighting you do as well as limiting the amount you raise you head is important.

Don't Look Up When Turning at a Buoy

Navigation

You also need the ability to be able to orientate yourself in open water – and navigate!

This is a key point if you want a good race time.

When you are swimming in open water most swimmers find the biggest problem is the number of other swimmer around them – and most of us don’t practice swimming in groups.

So when it comes to navigation focus on your sighting, and don’t be distracted by the big pack which is a lot of triathletes all following each other hopefully. And remember to swim with your head down, long strokes and keep swimming. Don’t stop!

Swim Close to the Buoy

Suggestion: Try to observe the course before the race starts and, if possible, find reference points for easy viewing, eg a mountain, a tall tree, something that when you are swimming and breathing looking forward can easily see.

When you warm up check to see if the buoys are aligned so that you are able to take the shortest path from the beginning to end – rather than following a curve.

Turns

I think that everyone whose swum in an open water race has been kicked, pulled, elbowed, scratched or pushed under the water at least once – especially when trying to make a turn at a buoy.

The best way to avoid all this trouble is:

Take Your Position and Run Fast

Turn close to the buoy
Don’t go wide as you’ll waste time
Once you start turning don’t look up or sight until you’ve finished it
Breathe on the side facing the buoy – this will protect your face from those hands, elbows and feet as you are so close to it
Bend your body close to the buoy and over reach with the outside arm
Every stroke should contribute to your turn – and above all don’t slow down
The longer that you spend turning the more likely that those feet, elbows and hands will get you again.

The Swim Start

Your approach run to the water should be a direct line to your first marker. As you run into the water you need to be focused on your first landmark or buoy. As you go horizontal the view changes completely and without that orientation as you run you’ll have to orientate yourself in the water which is much harder. Run into the water with high knees and when the water reach () start swimming quickly.

counting waves before the race will give to you an idea when and how fast you have to run and start

Swim Tips

Make Sure You Follow Someone Who Knows What They Are Doing: YOU

During the race: trust your navigation sense, following someone that you don’t know and assuming they can navigate better than you means you’ll make the same mistakes as they do.

Stay focused on your first landmark or buoy as you go into the water

Although there are lots of people around you, try to concentrate on swimming, and do not push or pull the athletes around you, even if they do it. Frequently swimmers who aren’t accustomed to swimming in groups will end up pulling too hard which hurts them as they have a big adrenalin boost, their heart rate goes up and they get way too excited.

Exiting the Water

Swim until one of the arms hands scrape the ground. Most triathletes stand up before and it causes more drag, and it’s slower. If there are waves it’s totally valid to body surf onto the beach!

Pool Training Tips

In the pool train as if you are swimming in open water – practice breathing to the side and then looking to the front. You’re pool splits may be slower but are you training to win a training session or a race?

Another workout that I think is important is to share the lane with lots of swimmers, this will help the your race focus and also give you the sense of what it’s like to swim in a group.

Have a Fun Workout in the Pool once a Fortnight

With my group of triathletes once a fortnight, we take all the lanes of the pool and we use three big Pilates balls as buoys. We try simulate the same felling if we were at sea, training turns, breathing, looking in front and overtaking, to avoid having to go the beach miles away.

Pool Training with Pilates Balls as Buoys

You can follow Coach Junior on twitter as @CoachjuniorUSA and see his blog here (Playing music if you’re at work)

Filed Under: Guest Posts Tagged With: coach, Freestyle swimming, Front crawl, Gilberto Junior, Guest POst, Open water swimming, Swimming, Swimming and Diving, Triathlon, Turning, Water Sports

4 Reasons Why Music is Bad for Your Running

May 3, 2012 By Nick Clark 3 Comments

4 Reasons why running with Music is Bad for You via Pavementrunning.com

4 Reasons why running with Music is Bad for You Image via Pavementrunning.com

In this post Nick Clarke talks about 4 reasons why music is bad for your running and why you shouldn’t listen to music whilst training. We get a lot of benefits from listening to music – but there are also good reasons why your race performance will suffer. Act now and improve your training by letting you iPod gather dust at home!

There’s lots of debate out there about whether or not you should listen to music while training.

Some people use their workouts and runs as a stress release, a chance to enjoy the surrounding sounds of nature. Others need Justin Bieber or Kanye West blasting in their ears to make it through the next mile.

Some use music as a motivator, and music can certainly be motivating. It will definitely motivate you during a boot camp or Zumba class.

It can also be a great way to relax just before your endurance event. However, it can also have the opposite effect on your performance.

Music can limit your ability to focus on key elements in order to improve and remain pain/injury-free. So, for all you endurance athletes who “need” the beat between your ears, consider the following reasons to ditch the tunes.

Focus on Breathing

Breathing is something we don’t always think about because it’s passive. However, focusing on diaphragmatic breathing (abdominal breathing) or expansion of the belly and not the chest, allows you to take in more oxygen by completely filling your lungs.

Without developing this style of breathing, athletes tend to breathe through their chest which is shallow breathing. Fast and efficient consumption and delivery of oxygen to the working muscles is crucial in endurance sports. Shallow or chest breathing will limit this process.

Abdominal breathing will also keep you calm and relaxed. And, let’s be honest, focusing on diaphragmatic breathing might be challenging if you’re singing Lady GaGa’s, “I was born this way…!”

Friction increases Injury Risk

Many runners struggle with cadence and leg lift. And it’s difficult to hear the friction of your feet on the ground if all you hear is Eminem screaming at you.

Next time you go on a run without your music, listen for the sounds of scuffing and “pulling off”.

The sound of scuffing generally means you are not lifting your legs and therefore your shoes are dragging on the ground. Some call it the Ironman shuffle. It can also be a result of slow cadence. Slow cadence equals more impact on the ground, which leads to more strain on the body.

A pulling off sound generally means you are doing just that, pulling too much. Your hamstrings will work overtime and you will be utilizing more energy than needed.

Overall Running Form

Runners and triathletes need to focus on form just like all other athletes focus on form. If a football player tackles with poor form, his chances for injury go way up. If a swimmer does not focus on form, she is less efficient.

If you want to run pain-free and increase your performance, focusing on overall form is key. If the idea of listening to music is to tune your brain out, then it makes focusing on form extremely difficult.

Mental Toughness in Races

Many endurance events do not allow the use of headphones. If you are training for 3.1, 13.1 or 26.2 miles—with or without a swim and bike before—mental toughness is the key to success.

How are you going to handle adversity? What will you do when the pain comes or you lose your salt tabs? Turn up the volume? Skip to your power song? Oops, Bieber and GaGa won’t answer because they are not there. It’s just you and the road.

Mental toughness comes long before the race, and music may not be there to motivate you. Is there a time and place for an iPod? Sure. If you are dialed into all of the above key elements, then enjoy your tunes every now and again. However, if you are like most endurance athletes, you are trying to improve your running performance and decrease your risk for injury. Improving takes focus and determination.

For some, ditching the headphones and music is like taking a binky away from a baby. Don’t worry, your legs will still work and, who knows, you might even see some performance gains and enjoy your runs a little more.

Do you listen to music when training?

Tell us about the sessions you use it for and whether you think it makes a difference in a good or bad way

Filed Under: Guest Posts Tagged With: Breathing, Form, Friction, Guest POst, iPod, Mental Strength, Motivation, Music, Nick Clark, Running, Triathlon

How to Cope with Challenges and Limits as a Triathlete

May 2, 2012 By patriciabrownell 1 Comment

Coping with Challenges is part of what makes us Triathletes(C) Lois Schwartz via triathlete-europe.com

All triathletes face challenges and limits in their triathlon journeys. Patricia Brownell is no exception, in fact she’s had a tougher challenge than most of us who merely struggle with jobs, family and financial constraints. She’s a Type 1 diabetic, has celiac disease and it was doubtful whether she;d ever run again after 2 hip labral tears in her mid thirties. Using her experience as a coach and triathlete she describes how limitations like these don’t stop triathletes determined to succeed.

I have type 1 diabetes, I have celiac disease and I’ve had two hip surgeries. I’m also a triathlete and a coach. More often than not, when I’m asked to write an article, I’m asked to write about one or more of my maladies as they relate to triathlon. So when I was asked to write something triathlon specific with the topic matter of my choosing, I jumped at the opportunity to NOT specifically write about one of these topics so familiar to me.

How Successful Triathletes are Similar

As I tried to pick an area to focus on, my mind started to wander and I began thinking about the recent successes of some of my friends, teammates and clients. At some point during my momentary lapse of concentration, I began thinking about how most of these successful athletes rolling around in my brain were a lot alike in the way they approach their training. I started creating a mental checklist of those specific characteristics which include, but are not limited to:

Self-confidence;

The ability to learn and move on from failure;

A high level of discipline and willingness to make sacrifices for training (they do the work necessary to achieve success); and

Ability to realize and accept their weaknesses and a desire to improve said weaknesses.

This is True for Triathletes at ALL Levels

I’m sure you’re probably thinking that this is no big revelation — there have been studies done on Elite athletes that have proven most possess like sets of the mental toughness and discipline necessary to achieve success in sport. But what stuck out in my mind was the likeness of these athletes regardless of their “status” as an athlete. The people I had rolling around in my brain ranged from an Elite runner who qualified for the Olympic marathon trials to a close friend who is trying to qualify for Kona to another friend who recently qualified for USAT Paratriathlon National Championships. Some of these athletes have been gifted with natural talent and have no physical limitations while others have been handed challenge after challenge along the way and a few have a little of both.

Overcoming Challenges is Key

Take for instance, a successful triathlete without any specific limitations. Let’s say this athlete has a great bike and run but a poor swim. Let’s also say that he/she lives in a cold climate, has a car that often doesn’t start in the winter and swims in a pool that is away from his/her home. I’ll bet if said athlete had an important swim on his/her schedule and woke up to a dead battery, that that athlete would hop on his/her bike and ride to the pool in the freezing cold in order to get that swim done.

And is Still Key if you are A Challenged Athlete

Now let’s take another successful triathlete who has type 1 diabetes (I know I said I wasn’t going to talk medical “shop” but it’s the example I can best articulate). Let’s say this athlete also has a poor swim but a great run and bike. Let’ then say he/she has an open water swim scheduled in the morning and a bike ride in the afternoon but wakes up with a very high blood sugar level which forces him/her to take a shot of short-acting insulin. I’ll bet you anything that this athlete decides to ride his/her bike on the trainer in the morning in an environment where it’s safe for them to monitor his/her blood sugar and moves the swim the afternoon where he/she can complete it with a more stable/safe blood sugar level.

Accept Your Limitations and Work Around Them

In each of these examples, the athlete knows that it’s important to swim because of the need to improve upon their weakness and they make every effort possible to get that swim in. A lesser motivated athlete would probably use the car failure or high blood sugar as an excuse to skip the workout. Again, a very similar work ethic and dedication between these two athletes is seen. And I’d bet my life that if the first athlete suddenly developed a limitation, they would do everything in their power to remain successful and work through that limitation. In fact, I’ve seen this in some of my own teammates who have developed type 1 diabetes later in life after having achieved a successful athletic “career.” They accepted the disease, learned how to manage it and continued to achieve the same, if not a higher success in sport after diagnosis.

Limitations Don’t Stop You – Your Excuses Do

My point is this: If you have the drive, motivation and willingness to work towards your goals, you can achieve the same successes as an athlete with limitations as an athlete without any. There is no doubt that you may need to exercise those fantastic traits which make one successful more often and perhaps a tad more precisely than others, but in the end, that might also make achieving success a bit more sweet (no diabetes/sugar-related pun intended)!

Patricia is an associate coach with E3 Training Solutions in New England and also races for Team Type 1

Filed Under: Guest Posts Tagged With: Diabetes mellitus type 1, Disability, Guest POst, Ironman Triathlon, Multi-Sports, Olympic, Parartriathlon, Patricia Brownell, Sport, Sportsperson, Track and field, Triathlon