tag:blogger.com,1999:blog-82232581306844352132024-03-06T02:11:41.436-06:00Tri For It! CoachingInformative and hopefully entertaining multisport related posts from a USA Triathlon certified coach.richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.comBlogger70125tag:blogger.com,1999:blog-8223258130684435213.post-17277252825448402522013-05-13T08:27:00.001-05:002013-05-13T08:27:45.646-05:00Sunny with a Chance of Open Water - Race Day Tips for Cold Water Swims<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://outside-blog.away.com/.a/6a00d83453140969e201287659b66c970c-pi" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://outside-blog.away.com/.a/6a00d83453140969e201287659b66c970c-pi" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo from Outsideonline.com</td></tr>
</tbody></table>
Spring has finally arrived to the upper midwest. That's good news for those of us signed up for outdoor triathlons this week.<br />
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Blaine Triathlon has decided to not convert to a duathlon. Land Between the Lakes has the advantage of being WAAAAAY down in Albert Lea so I'm sure that water will be quite comfortable.<br />
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For both of those races and even New Bri Tri and other early June races there's a good chance the water is going to be COLD. Here are some simple tips to help you on race day:<br />
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1. Properly fit full sleeved wetsuit designed for swimming. At early races you see a number of people in either ill fitting swim wetsuit (too big) or a barefoot/waterski suit. The barefoot/waterski suits are made with less flexibility in the shoulder and torso and can make swimming virtually impossible. Don't have a full-sleeved wetsuit? You can get one here at a great discount: http://www.xterrawetsuits.com/index.php/2012-CTC/ Use the code CO-TRIFORIT.<br />
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2. Earplugs - wax earplugs will keep the cold water out of your ears. Exposure to the cold water in your ear can be disorienting and drop your core temperature.<br />
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3. Wear two swim caps or a neoprene hood. Wear a nice silicone cap underneath the race cap or if you really don't like the cold, a neoprene hood can help keep you warm.<br />
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4. GET IN THE WATER - that's right - your first exposure to the water on race morning should not be when the horn blasts. This is true for every race, but especially a cold water race. Warm up on shore with some jogging and muscle activation exercises. This will get your core temperature up a bit. Then get in the water and get moving. Don't get in the water too early - try to finish your warmup as close to your wave start as you can.<br />
richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com1tag:blogger.com,1999:blog-8223258130684435213.post-17279198199449227132013-04-18T08:30:00.003-05:002013-04-18T08:30:56.361-05:00Asking for Help is the Opposite of Giving Up<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXoJFLHwEsIpjHnm6RQH_Ol0p4-U8InJa2oo2hPFI3NTtcsuvge0Ss0hTtKJp9UsuYgcDGD_qROnujNF4Bg5yc1DpCbpzkXnvX8WGGn6Q-94_Riu_QRUYfDko3EdL8-0KdsuozmFD6E6eA/s1600/help+wanted.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXoJFLHwEsIpjHnm6RQH_Ol0p4-U8InJa2oo2hPFI3NTtcsuvge0Ss0hTtKJp9UsuYgcDGD_qROnujNF4Bg5yc1DpCbpzkXnvX8WGGn6Q-94_Riu_QRUYfDko3EdL8-0KdsuozmFD6E6eA/s320/help+wanted.jpg" width="320" /></a></div>
That's right. Asking for help is NOT giving up - but it can sure feel like it.<br />
<br />
As many of you know, in October of last year I was diagnosed with a DVT (blood clot in my calf/hamstring) that cascaded clots to my lungs (PEs). It meant a lot of things - possibly a lifetime of taking blood thinners, tissue damage to leg muscles and lungs, difficulty exercising and depression.<br />
<br />
The bottom line was I put on quite a bit of weight. Overall I eat healthy with a couple of weak spots. I have had sports nutrition training and know what I SHOULD do. But I just wasn't able to rein in the weak spots and make a real commitment to weight loss (better health). After several failed attempts at doing it myself, I called in reinforcements from the<a href="http://www.healtheast.org/woodwinds/specialties/ways-to-wellness/about-ways-to-wellness.html" target="_blank"> HealthEast Ways to Wellness</a> team.<br />
<br />
Wow, did I feel sheepish in doing that. I'm a USA Triathlon certified coach after all. I know what to do. <br />
<br />
After meeting with a Registered Dietician and getting an initial fitness assessment we've made just a couple of tweaks to my daily eating and BAM! I am hitting my calorie goals with little trouble. The added accountability of knowing someone is looking over my shoulder makes it easier to stick to the plan.<br />
<br />
It finally struck me that sometimes that's what I do for my athletes. Some of them know a lot about training for triathlons. The added accountability of knowing I'm reviewing their progress helps them stick to the plan - which has been especially difficult thanks to the Spring that won't begin.<br />
<br />
Not asking for help and continuing on the wrong path - that's giving up. Don't give up - ask for help. <br />
<br />
<br />richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-15313142115117937672013-04-13T09:22:00.002-05:002013-04-13T09:22:57.521-05:00 Rocks are hard, and other lessons I learned while in Arizona over Spring Break. This Coach/Triathlete is Learning to Mountain Bike (and you should too) <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi33ufNhunBmjh97fTYMhTFG9XVQG5r1wWFERRP0nkAXSofZSPEi9SOlYsn_XGshOnCWoK_A4lyCZZyI3WUcrA_x6no_FWwr7Oz3OLEPWGzU0iCfRjMr2Fmr80kIFGKxiD_dGVFmoomIH4/s1600/photo(4).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi33ufNhunBmjh97fTYMhTFG9XVQG5r1wWFERRP0nkAXSofZSPEi9SOlYsn_XGshOnCWoK_A4lyCZZyI3WUcrA_x6no_FWwr7Oz3OLEPWGzU0iCfRjMr2Fmr80kIFGKxiD_dGVFmoomIH4/s320/photo(4).JPG" width="239" /></a></div>
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<![endif]--><span style="mso-spacerun: yes;">(as originally published on<a href="http://www.minnesotatrinews.com/" target="_blank"> MinnesotaTriNews.com</a>) </span><br />
<br />
<br />
<span style="mso-spacerun: yes;"> </span>Over the past year
I’ve learned the many benefits of mountain biking as they apply to
triathlon.<span style="mso-spacerun: yes;"> </span>Here are just a few:
<br />
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Bike Handling.<span style="mso-spacerun: yes;"> </span></b>Triathletes are notoriously BAD bike
handlers.<span style="mso-spacerun: yes;"> </span>We ride low slung aero
machines designed to go fast in a straight line which doesn’t help.<span style="mso-spacerun: yes;"> </span>We seek smooth low traffic roads for
training hearts and legs.<span style="mso-spacerun: yes;"> </span>An
unfortunately positioned pothole, an inattentive pedestrian or, heaven forbid,
a little sand on the road and down we go a sliding heap of lycra, carbon fiber,
aluminum and skin on asphalt.<br />
<br />
Mountain biking requires constant adjustments to the terrain, picking a line,
staying straight in the sand.<span style="mso-spacerun: yes;"> </span>These
constant adjustments will improve your balance and confidence in your ability
to maneuver your bike.<span style="mso-spacerun: yes;"> </span>Sure there are
drills we COULD all do to improve our bike handling – riding a line while
looking back (preferably in the safety of an empty parking lot), navigating
cones, picking up a bottle off the ground.<span style="mso-spacerun: yes;">
</span>How many of us do?<span style="mso-spacerun: yes;"> </span>Those sound
boring don’t they<br />
<br />
Think of the hilliest tri you’ve ever done. Now imagine you are on the longest
climb in that race.<span style="mso-spacerun: yes;"> </span>What do you
hear?<span style="mso-spacerun: yes;"> </span>Usually I hear the grinding clanks
of drive trains shifting under incredible duress.<span style="mso-spacerun: yes;"> </span>These shifts cause unnecessary chain wear,
risk breaking your chain, dropping your chain off the rings, or potentially
damaging the more expensive components of your drivetrain.<br />
<br />
A hilly rocky trail will require you to anticipate your gearing prior to
hitting that uphill.<span style="mso-spacerun: yes;"> </span>If you wait to
shift until the “oh crap” moment when you realize the big ring is not where you
want to be, you’re likely to meet the trail up close and personal.<span style="mso-spacerun: yes;"> </span>Fall avoidance is a strong motivator.<span style="mso-spacerun: yes;"> </span>Once you start to anticipate your gearing on
the trail, this will carry over to the road as well.<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">The View.</b><span style="mso-spacerun: yes;"> </span>Roads and bike paths take triathletes to some
pretty spectacular places with some great views.<span style="mso-spacerun: yes;"> </span>Break free from the asphalt chains and
you’re in for even more spectacular views without car exhaust.<span style="mso-spacerun: yes;"> </span>At the beginning of the descent on the 401
trail outside of Crested Butte, CO you truly feel like you are on top of the
world.<span style="mso-spacerun: yes;"> </span>Closer to home, you can lose
yourself riding the river bottoms out of Shakopee in the Minnesota Valley Recreational
Area.<span style="mso-spacerun: yes;"> </span>Now doesn’t that sound better than
riding paint lines and circling cones in an empty parking lot?<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Intervals/Strength.<span style="mso-spacerun: yes;"> </span></b>A great way to get stronger on the bike
is to ride harder for short intervals.<span style="mso-spacerun: yes;">
</span>Riding the trails can force you to ride VERY hard for a short time. <span style="mso-spacerun: yes;"> </span>On the short steep hills you’ll be
standing, powering up the climb (now in the right gear due to your newly
developed ability to anticipate the right gear).<span style="mso-spacerun: yes;"> </span>These repeated bursts of power sprinkled
throughout your ride will strengthen your legs.<span style="mso-spacerun: yes;">
</span>Besides developing powerful legs and lungs, these climbs are almost
always followed by smile inducing descents.</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">The Equipment. <span style="mso-spacerun: yes;"> </span></b>We tri-geeks love our gear.<span style="mso-spacerun: yes;"> </span>With mountain biking there’s almost as many
gear opportunities as in triathlon.<span style="mso-spacerun: yes;">
</span>Let’s start with the perfect excuse to have another bike hanging in the
garage.<span style="mso-spacerun: yes;"> </span>Nuff said.<span style="mso-spacerun: yes;"> </span>But, in addition, you get shoes you can
actually walk in and still ride clipless and baggy shorts with chamois
(although I’m not sure why you would EVER not want to wear form fitting
spandex).<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</div>
<div class="MsoNormal">
Be forewarned though – developing a love for the trials can
lead to (gasp) giving cyclo-cross a go.<span style="mso-spacerun: yes;">
</span>The next thing you know you will be purchasing yet another bike (a cross
bike) and racing, carrying your bike up steps and over barricades, through mud,
with a huge smile on your face. <b style="mso-bidi-font-weight: normal;"><br />
</b><span style="mso-spacerun: yes;"> </span></div>
richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-42754737403102557402013-03-01T14:11:00.001-06:002013-03-01T14:11:16.181-06:00It's March 1 - Time to Turn Lambs into Lions!It's time to turn the old saying on it's ear. Supposedly March comes in like a lion and out like a lamb. If your winter training has been more lamb than lion, you need to channel your inner Mufasa/Simba/Nala - you pick your favorite lion as long as it's not the Cowardly Lion for the Wizard of Oz. There's still time to make significant improvements in TECHNIQUE and fitness before race season starts. That's right, there's still time to make you a tri lion.<br />
<br />
Often I get approached by athletes who have their big race 8 weeks away. Yes, I can help them get ready for it. We can make some strides in fitness, technique and strategy. With 16 weeks we can REALLY make improvements. Making you fitter and more efficient.<br />
<br />
So don't wait - ewe won't regret it. richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-71620803079526064072013-02-05T08:37:00.001-06:002013-02-05T08:37:27.660-06:00Get Over It! and Get After It!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwWObiquRadvdLxcvW43eQB8XyIh8daeJ09jtXzC7NmxLxaU2UVDUhUx9wrNpIlfE9M5E27pMMkDctb1sk16ns7nZPMXUy7O7xbFKESqHU_l8RRFcqw5tLbKJcH4wGqHiYa7PGx-OIuqwA/s1600/liberty+finish.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwWObiquRadvdLxcvW43eQB8XyIh8daeJ09jtXzC7NmxLxaU2UVDUhUx9wrNpIlfE9M5E27pMMkDctb1sk16ns7nZPMXUy7O7xbFKESqHU_l8RRFcqw5tLbKJcH4wGqHiYa7PGx-OIuqwA/s320/liberty+finish.jpg" width="320" /></a></div>
It's time we get over whatever is holding us back and get after it. Props to Olympian Carrie Tollefson for the Get After It! - she uses that mantra on the track and in life <a href="http://www.ctollerun.com/" target="_blank">http://www.ctollerun.com/</a><br />
<br />
A couple weeks ago, our pastor was talking about how he used to work out, how his scale was loudly announcing that he needed to work out, and how the guilt over not working out was preventing him from starting back up. He then related this to his faith, but for our purposes we'll stick with the working out portion of the message.<br />
<br />
Guilt over past failures often prevents us from achieving future success. Eat more than you wanted over the holidays, or at a Super Bowl party? Already abandon those New Year's resolutions? Is your bike and trainer collecting dust rather than sweat? Get over it! Your bike and trainer already have. They are ready to take you back. (You may need to brush off the dust and put a little lube on the chain - but then they'll be ready.)<br />
<br />
At Tri For It! we take each athlete as they come - that is to say, we don't judge you for your past failings. <br />
<br />
One of the ways to get on the road to success is to have someone to whom you are accountable. For some the fear of having to tell their coach or workout partner that they just didn't feel like training isn't worth the guilt. It's just easier to do the workout.<br />
<br />
And if you didn't do the workout (or several workouts) your coach isn't going to judge you. He's going to work with you, remind you of your goals, examine why the workouts were missed, and adjust future training sessions to help you Get Over It! and Get After It!richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-19771394165683063302013-01-16T08:57:00.001-06:002013-01-16T08:57:12.874-06:00Take Motivation Wherever You Find ItAs many of you know, this offseason has been a trying on for me (Coach Rich). In October I was experiencing some shortness of breath on runs and some calf tightness. After a car trip my left calf was swollen with pain in the calf and left hamstring.<br />
<br />
A visit to the doctor led to an ultrasound at the hospital, which led to a CT scan of my lungs, which led to me being admitted to the hospital with a DVT and multiple diffuse pulmonary embolli (PEs). In english, that means I had a clot in my leg (starting in the calf and progressing above the knee). Parts of the clot had broken free and lodged in/around my lungs. I was lucky. A significant proportion of PEs are found at autopsy.<br />
<br />
I'm on medication (blood thinners) to prevent additional clotting while my body reabsorbs the existing clots. I've been cleared for "whatever exercise I can tolerate." Initially I could only run about 1/2 mile before the leg would swell and I would have to walk. Finally I was able to work up to 1, 2 and then 3 miles. At 3 miles I felt like I was actually working out again. Then I caught a cold - 2 weeks of no workouts. (wow this is coming off as a poor me entry - and I assure you - it's not)<br />
<br />
I traveled to Duluth for my son's hockey tournament. Duluth and I have a running history. I ran Grandma's Marathon 14 months after my first 5k. I've run the 1/2 there multiple times. It's always a great weekend and I highly recommend it. Despite the cold forecast and the fact that I hadn't run in weeks, I packed the shoes and cold weather gear. The first morning I awoke to this:<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7UA1XNMb5DXXDhlJTprOqLXhR0LJsg5cMVuDaFYzugu7q91gwlXn95wFWXGqIe6ah8O_Q15lfJ5Wn0-2hgphO38hMFFo-CxuYkVo2ulz7LtLsYWroVsX4VZnnE8Ma8JyeKGH8-CFRnTcS/s1600/photo(2).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7UA1XNMb5DXXDhlJTprOqLXhR0LJsg5cMVuDaFYzugu7q91gwlXn95wFWXGqIe6ah8O_Q15lfJ5Wn0-2hgphO38hMFFo-CxuYkVo2ulz7LtLsYWroVsX4VZnnE8Ma8JyeKGH8-CFRnTcS/s640/photo(2).JPG" width="640" /></a> The Lake path was clear of snow/ice. It was gorgeous! No excuses! I threw on my gear and headed out the door. Yes, I only ran 2 miles - but I was back out there and that was the import thing. Here's the lift bridge as seen from my turnaround.<br />
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Whether it's a chilly sunrise over Lake Superior, a warm ocean breeze, or the quiet of running in the woods as snow falls - accept your motivation where you find it. AND GET OUT THERE!<br />
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<br />
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<br />richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-34264913413634000052012-10-12T09:29:00.001-05:002012-10-12T09:29:19.948-05:00Next Season . . . Starts Right NOW!<br />
<br />
Most of us have finished our multisport season for 2012. It's great at the end of the season to take a break and recharge. After that break it's important to take a look back at the past year and take what lessons are there to be learned.<br />
<br />
Not every race went the way we wanted it to. This commercial from Dick's Sporting Goods spoke to me (probably because my training partner beat me in our last race). Even if you weren't "defeated" - there's always room for improvement. Figure out what you need to improve and get started.<br />
<br />
Next Season Starts Right Now!<br />
<br />
<br />
<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/Tqfg4dPEueI" width="560"></iframe><br />
<br />
And yes, I'll be taping the results from that race on my refrigerator (because that's where I need to put in less work). richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-81975362543601233302012-06-01T09:54:00.003-05:002012-06-01T09:54:50.922-05:00Transition Tips<span style="font-family: Verdana,sans-serif;"> Questions about transition set up? Here's how Coach Rich rolls. This weekend a significant portion of the Tri For It! family has their first race of the season. Many of them are experienced triathletes who have their transition set up locked in. For the others:</span><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5lJI36MhnOVX-sQoeyZXBSirRHylhWWuUoTW49yaIsevBp5PEFkQ5TUxersbL1VrrpE2T7rDsvbFlAk12bFX-CO6IC1pudlIfEnYbGHrlZ_HDhotfebUiWDDyH8H0ztHcz_bDwGeccFip/s1600/photo+3.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5lJI36MhnOVX-sQoeyZXBSirRHylhWWuUoTW49yaIsevBp5PEFkQ5TUxersbL1VrrpE2T7rDsvbFlAk12bFX-CO6IC1pudlIfEnYbGHrlZ_HDhotfebUiWDDyH8H0ztHcz_bDwGeccFip/s320/photo+3.JPG" width="239" /></a><span style="font-family: Verdana,sans-serif;">Transition Set up:</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">You don't need a ton of room in transition. Bike in rack. Helmet (with glasses inside) set on bike. Some races want you to put your helmet on before touching your bike - others you just need it on AND BUCKLED before mounting the bike. Usually I tuck my bag under my rear wheel to conserve space.</span><br />
<span style="font-family: Verdana,sans-serif;"><br /></span><br />
<span style="font-family: Verdana,sans-serif;">Transition gear laid out on either mat or small towel (not a beach towel - some of these racks are packed and no need to hog space).</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMxj_MJ6w-JGvwOigT5VLtFZP9gjL0KCShX9f-BBGjYsFOk36UNqz1iY1iTIqeFNtXrxV2IbuS70Z4jnsAy3NryS4MYJXhE81w-UO5M9ksB5mCzo1-SDmw9hsy30qamNDqta0beFUPSHuS/s1600/photo+4.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMxj_MJ6w-JGvwOigT5VLtFZP9gjL0KCShX9f-BBGjYsFOk36UNqz1iY1iTIqeFNtXrxV2IbuS70Z4jnsAy3NryS4MYJXhE81w-UO5M9ksB5mCzo1-SDmw9hsy30qamNDqta0beFUPSHuS/s320/photo+4.JPG" width="239" /></a><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
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I lay out my stuff in the order I need it front to back. Bike shoes with socks tucked in or laid on top. Yeah, yeah, lots of elites and elite wannabes race without socks, but I'd rather take 3 seconds to put on socks than limp in with blisters. One of these days maybe I'll make the leap to sockless, but for now I'm putting on socks.</div>
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I generally try to place wetsuit where the bag is located in this picture (unless there's room to hang it on rack). You want to avoid setting the wetsuit where it will get your running shoes wet. </div>
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Running shoes behind bike shoes. I usually place running cap with race belt, watch and sunglasses tucked inside next to running shoes. Coming in for T2 off the bike I swap shoes, dump my helmet and cycling glasses, grab the hat and go. I can put on my running sunglasses, race belt, watch and cap while I'm moving. </div>
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<div style="font-family: Verdana,sans-serif;">
Once I've got my stuff set up and prior to leaving transition I make sure I put on sunscreen, body glide and heart rate monitor. Where to put the glide you ask? Any place that your wetsuit rubbed when you practiced in it - because you all practiced in it . . . right! Back and side of neck and lats are common locations. You can also put it on your lower legs to help with removing the suit after swimming.</div>
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Make sure you have your goggles and cap before leaving. </div>
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No rain in the forecast this weekend but I usually have plastic bags that I can tuck my shoes/gear in (one for bike, one for run) if there's ANY chance for precip. That way I can at least start each leg with dry gear. I include a second pair of socks as dry socks feel awesome after a long bike (not really necessary for shorter races). </div>
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Have a great weekend of racing! This is the fun part. </div>
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<br />richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-28016490863180478492012-05-08T15:26:00.000-05:002012-05-08T15:26:20.453-05:00Prevent Workout Interruptis<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimc47OHjYPmfvdm-L-Bqsg31V501jYbJk04JePe5WKxh6XA7UjVAF2oayUTAk0iynR16NzEiiZoExaE5IFf36IRmBNJMr_bzU1XC1SSjbZARFnEOTDlpjWWbdStXetH_6I9orn5ZJ-hCGx/s1600/broken+goggles.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimc47OHjYPmfvdm-L-Bqsg31V501jYbJk04JePe5WKxh6XA7UjVAF2oayUTAk0iynR16NzEiiZoExaE5IFf36IRmBNJMr_bzU1XC1SSjbZARFnEOTDlpjWWbdStXetH_6I9orn5ZJ-hCGx/s320/broken+goggles.jpg" width="320" /></a>Triathletes rely on their equipment. It's what attracts some of us to the sport. Geeky gps watches, flashy bikes made of exotic materials, bright shoes named after English physicists. Today my equipment failed. Worse that that, I failed. Failed to plan for that failure.<br />
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I went to the gym with 1 pair of goggles in my bag. That's the last time that will happen. I wouldn't start a training ride without replacement tube, CO2 cartridge and tire wrench. Now I won't head out for a swim without backup goggles. I don't think I'll carry this preparation so far as to carry an extra pair of speed laces on a run, but you never know.<br />
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Well at least I had a spectacular 267 yard warmup before they failed.<br />
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<br />richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-6153956584308587822012-04-30T09:54:00.001-05:002012-04-30T09:54:21.256-05:00Get your new TFI Cycling Jersey<div class="separator" style="clear: both; text-align: left;">
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We've put together a new Tri For It! Coaching cycling jersey for 2012. You can also get a sleeveless jersey or tri top. We hope you like the design. $50 gets you a jersey or tri top. For sizing information check here <a href="http://champ-sys.com/custom/cycling/size-chart/?___store=default&SID=mgng1752eq0u9jv4cg7dhhvji1" target="_blank">Champion Size Chart</a>. Email <a href="mailto:coachrich@triforit.com" target="_blank">coachrich@triforit.com</a> to get yours soon.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXXwmyXn75hSrvtcwQyTPm5iRCHg4YVAlwZx2s_1LLQsSB2epqF8WqGJNJqOZmhvbaxkz_4aPXZ7sd8Saqyhm8P5oBPpjmH0oFEh399ay8JePDy-HjpP4tnBkaYG4K2WMyO1zgCViOefPf/s1600/20120430093936.Tri_For_It%2521_Coaching_US012551_MRJ001_Normal_V1.5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXXwmyXn75hSrvtcwQyTPm5iRCHg4YVAlwZx2s_1LLQsSB2epqF8WqGJNJqOZmhvbaxkz_4aPXZ7sd8Saqyhm8P5oBPpjmH0oFEh399ay8JePDy-HjpP4tnBkaYG4K2WMyO1zgCViOefPf/s640/20120430093936.Tri_For_It%2521_Coaching_US012551_MRJ001_Normal_V1.5.jpg" width="452" /></a></div>
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<br />richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com1tag:blogger.com,1999:blog-8223258130684435213.post-41882997651360447652012-04-26T14:52:00.000-05:002012-04-26T14:54:08.892-05:00More Courteous Driving<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjylSp-CYnyz_F7UaAXJOQyGBL0VBg55_henaAEbI8LSL23pmWsvl8z0wo5-YlIErj8Q9_qTfRb4DoRpwETDwMlyOJrV8Swchj4fHts1hpJyl8yvbSYjK0zKKGDsPJg16PakB-AzBsdzre2/s1600/truck.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjylSp-CYnyz_F7UaAXJOQyGBL0VBg55_henaAEbI8LSL23pmWsvl8z0wo5-YlIErj8Q9_qTfRb4DoRpwETDwMlyOJrV8Swchj4fHts1hpJyl8yvbSYjK0zKKGDsPJg16PakB-AzBsdzre2/s320/truck.jpg" width="320" /></a></div>
New signage on the TFI support vehicle means I'll have to be driving more courteous. The tagline about achieving YOUR goals - shares TFI's emphasis on taking each athlete as they come and helping them get to where they want to be. Want some help achieving YOUR goals? Start here - <a href="http://triforit.com/" target="_blank">TriForIt.com</a><br />
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Watch for new TFI cycling jersey design - coming soon!richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-38347860657383928682012-04-13T13:15:00.001-05:002012-04-14T08:52:10.863-05:00IM Texas 70.3 Brushes with Greatness (or at least fastness)<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhERC8ZOYRNYjvS1nAqA0TS2CUx-HyoAN_lf1DwbWkFXNW1LoHT1AHZG45sJ5vnZqbmx7zPxdiOSkOROna5D1dhmYGMvymleR2QHs8bPFK8d8nfB0ycTyL38qibNuJ-bo6Y5cgUPwvKNALt/s1600/OB+and+Tim.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhERC8ZOYRNYjvS1nAqA0TS2CUx-HyoAN_lf1DwbWkFXNW1LoHT1AHZG45sJ5vnZqbmx7zPxdiOSkOROna5D1dhmYGMvymleR2QHs8bPFK8d8nfB0ycTyL38qibNuJ-bo6Y5cgUPwvKNALt/s320/OB+and+Tim.JPG" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHOnLD8My7VwKq7VJzHL7NmSTWU2gQMaOgy5mHHZ7O98YrI6UzdyP8IeFmR0h5aH2xsFOvOd8wGNNVwo36pnBaV98LP-nyt6cssCa0JQErCjvOSPGSJfI8Df7ru7RDGhUVck-fevXO11eP/s1600/galveson+030.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHOnLD8My7VwKq7VJzHL7NmSTWU2gQMaOgy5mHHZ7O98YrI6UzdyP8IeFmR0h5aH2xsFOvOd8wGNNVwo36pnBaV98LP-nyt6cssCa0JQErCjvOSPGSJfI8Df7ru7RDGhUVck-fevXO11eP/s320/galveson+030.JPG" width="320" /></a>One of the great things about triathlon is that often it's possible to share the course with the best athletes in the sport. The pros are often accessible in the days leading up to the race. Here's TFI athlete OB chatting with Tim O'Donnell two days before the race. We're not sure which of Coach Rich's coaching pearls OB shared with Tim, but it worked - Tim won on Sunday.</div>
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Tim chats with one of the other pros during the prerace press conference. The other pro came in 7th after getting nipped at the line. (You may recognize him) Chris Lieto didn't race, but was hanging around at the tent for his charity <a href="http://morethansport.org/" target="_blank">More than Sport</a>, visiting with age groupers, raising awareness and funds to fight poverty. Here he is checking out the press conference.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPG9NGLShcYiZ30MSPONI_N4W9gCGxQPgFhbyCnR45dOymoSm_WtkywNcQ0jrX_Tq26RCh6oQNwIEFUoLM8C2007cRGZe6q9E1r_BHeunPiMe-q4IsTJoUv3vug3ghyphenhyphenOkGIAx29dS0oZB0/s1600/galveson+025.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPG9NGLShcYiZ30MSPONI_N4W9gCGxQPgFhbyCnR45dOymoSm_WtkywNcQ0jrX_Tq26RCh6oQNwIEFUoLM8C2007cRGZe6q9E1r_BHeunPiMe-q4IsTJoUv3vug3ghyphenhyphenOkGIAx29dS0oZB0/s320/galveson+025.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGySv7QaExgWEJdEM9oJNsWxPe386E6v0lXmbkfH53xQNADAqcKj0iy46_LupvY9zd7it32se5ev8nEuUBVHT4R10Ce80LA7t5DTTtwdO7a8hL-egiRvC-CN63C9UH2oZkX4kqOflZ9E5q/s1600/galveson+085.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGySv7QaExgWEJdEM9oJNsWxPe386E6v0lXmbkfH53xQNADAqcKj0iy46_LupvY9zd7it32se5ev8nEuUBVHT4R10Ce80LA7t5DTTtwdO7a8hL-egiRvC-CN63C9UH2oZkX4kqOflZ9E5q/s320/galveson+085.JPG" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgshRcvt6dRVSGucdv1IWys2q2GRt3-uG5q6R75W-GjPdFGXTyC-YI0eoBKq3KhHTo22969QGcWUAVVEXdSYIVTtC-gbUbnv1tlN3EqfIPdZ2LHCwzDoaOTfre_D1KWzFs47xTwokfu4HmE/s1600/galveson+113.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgshRcvt6dRVSGucdv1IWys2q2GRt3-uG5q6R75W-GjPdFGXTyC-YI0eoBKq3KhHTo22969QGcWUAVVEXdSYIVTtC-gbUbnv1tlN3EqfIPdZ2LHCwzDoaOTfre_D1KWzFs47xTwokfu4HmE/s320/galveson+113.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tim O'Donnell coming in off the bike trailing Lance.</td></tr>
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Lance came in first off the bike. They were headed back in on the out and back course as Coach Rich and OB were headed out.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcvz6H7F5eN1WNlgIGowMXKSd7pzZ9XUf3siwkpPhaVpr5MM_-jlGe89jv4zdQUIe0UiDC26qY96jSh7CmoQh-MAZncciMcMo_RRu3yhAnd1UEY94qZiidY9UBxgWZnYz6kWrEyss3COLW/s1600/galveson+121.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcvz6H7F5eN1WNlgIGowMXKSd7pzZ9XUf3siwkpPhaVpr5MM_-jlGe89jv4zdQUIe0UiDC26qY96jSh7CmoQh-MAZncciMcMo_RRu3yhAnd1UEY94qZiidY9UBxgWZnYz6kWrEyss3COLW/s320/galveson+121.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">O'Donnell preparing for one of the run courses many hairpin turns.</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6Ed-ZvB2Y1joUCL3iyViBCN6_Kna6x_7XRu_rHYQZoiR5FSvBS0Opsg49R7J68RaLnKQBCOrNsD4ulfm_la1xrfzVl61Jn3HiUAxh3m1aW2sFvZZeCM7l5AVzl7LHW0TqM-iYEMywJzEU/s1600/galveson+159.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6Ed-ZvB2Y1joUCL3iyViBCN6_Kna6x_7XRu_rHYQZoiR5FSvBS0Opsg49R7J68RaLnKQBCOrNsD4ulfm_la1xrfzVl61Jn3HiUAxh3m1aW2sFvZZeCM7l5AVzl7LHW0TqM-iYEMywJzEU/s320/galveson+159.JPG" width="320" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6Ed-ZvB2Y1joUCL3iyViBCN6_Kna6x_7XRu_rHYQZoiR5FSvBS0Opsg49R7J68RaLnKQBCOrNsD4ulfm_la1xrfzVl61Jn3HiUAxh3m1aW2sFvZZeCM7l5AVzl7LHW0TqM-iYEMywJzEU/s1600/galveson+159.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
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</a> Despite trailing the other top pros the camera stayed on Lance for the entire race.<br />
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If nothing else, having top pros there gave our "sherpas" something to do while we were riding 56 miles.</div>
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<br />richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-78705480432357516562012-04-04T11:56:00.000-05:002012-04-04T11:56:42.830-05:00Partnership with Xterra Wetsuits<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUFHL8g6v9nfyaX36JrHYZM1yoF01KLR3IvQ_0QuB5eetXnEAxK_GahVdjJFN2JZO81_Q9k8H5zJL7ww68zWFBhyIywFhSh74E_gTYSwu1bo4EMARQF-VUcOTxB6IIvb7LBbdaYLvkmAeI/s1600/2012CTCSLP(60).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUFHL8g6v9nfyaX36JrHYZM1yoF01KLR3IvQ_0QuB5eetXnEAxK_GahVdjJFN2JZO81_Q9k8H5zJL7ww68zWFBhyIywFhSh74E_gTYSwu1bo4EMARQF-VUcOTxB6IIvb7LBbdaYLvkmAeI/s320/2012CTCSLP(60).jpg" width="320" /></a>Tri For It! Coaching is stoked (we are talking wetsuits here so stoked seems appropriate) to announce its partnership with Xterra Wetsuits. As a TFI athlete, friend of TFI (or frankly casual reader of this blog) you can get up to 60% off Xterra Wetsuits. This includes, my personal favorite, the Vector Pro X2.<br />
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I've used this suit for 4 seasons and was blown away by the upper body flexibility.<br />
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Follow this link and enter CO-TRIFORIT during checkout. <a href="http://www.xterrawetsuits.com/index.php/2012-CTC/" target="_blank">Xterra Wetsuis Coaches Discount</a><br />
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Here I am in my Vector Pro:</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpmNmgQTzU_LZbAbsdWQy6tl8yQFvVCdJUOUYZ2q0pBhmpB52gnayKRNAgbe10CBrzobxlASToqsSp00A9LB3GN7YnKJda8zXgNMSrPGij0GKi6uvDWQGAmOTcdJNrJ3J7SbZ6b0_daEv6/s1600/Anne+Iphone+017.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpmNmgQTzU_LZbAbsdWQy6tl8yQFvVCdJUOUYZ2q0pBhmpB52gnayKRNAgbe10CBrzobxlASToqsSp00A9LB3GN7YnKJda8zXgNMSrPGij0GKi6uvDWQGAmOTcdJNrJ3J7SbZ6b0_daEv6/s320/Anne+Iphone+017.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On the shores of Lake Couer d'Alene prior to Ironman CDA 2009<br />
(ignore the small guy in the 2xu)</td></tr>
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</div>richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-76912876438824254892012-02-21T13:53:00.004-06:002012-02-21T13:54:23.991-06:00Race Selection Criteria<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Otfkb3J3Pb-OiiB4E8xZHb-cvScb4cI3FljYiYANbKcuIX2_TdMzB4dAZHzCJmMbm1vGZaMGYPJSNcJY8LZQrb40UpDQbTZxjUlOiOun11f1cnvmHNL0Y3M9yHHIbqjVyQoatkXWalFa/s1600/calendar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Otfkb3J3Pb-OiiB4E8xZHb-cvScb4cI3FljYiYANbKcuIX2_TdMzB4dAZHzCJmMbm1vGZaMGYPJSNcJY8LZQrb40UpDQbTZxjUlOiOun11f1cnvmHNL0Y3M9yHHIbqjVyQoatkXWalFa/s320/calendar.jpg" width="320" /></a><strong><u></u></strong></div>
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<span style="font-family: Calibri;">So how does your 2012 season look?<span style="mso-spacerun: yes;"> </span>Most of us are base building,<span style="mso-spacerun: yes;"> </span>working on limiters, eyeing the calendar and
trying to put together our race schedule.<span style="mso-spacerun: yes;">
</span>Early bird registration discounts are expiring soon (those that haven’t
already) – now is the time to act.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">New races are added to the local triathlon calendar every
year.<span style="mso-spacerun: yes;"> </span>Good thing too, since so many of
the races fill quickly.<span style="mso-spacerun: yes;"> </span>It's practically
possible to race every weekend in June, July and August (often both days)
without leaving the Twin Cities.<span style="mso-spacerun: yes;"> </span>Sounds
expensive and exhausting.<span style="mso-spacerun: yes;"> </span>How to
narrow down the choices?<o:p></o:p></span></div>
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<span style="font-family: Calibri;"><u>Proximity</u><o:p></o:p></span></div>
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<span style="font-family: Calibri;">The easiest starting point is proximity to your home.<span style="mso-spacerun: yes;"> </span>If you live in Minnetonka, Liberty Triathlon <span style="mso-spacerun: yes;"> </span>is more convenient than the Manitou Triatlon held in White Bear Lake the
same weekend. The reverse is true if you live in Lake Elmo.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Many triathlons have fostered close relationships with the
communities in which they are held.<span style="mso-spacerun: yes;">
</span>Let's face it; disrupting traffic (even early on a Sunday) doesn't
always make us popular.<span style="mso-spacerun: yes;"> </span>Donating over
$32,000 like the Turtleman did to community charities in 2010 is one way to
keep races going.<span style="mso-spacerun: yes;"> </span>It’s nice to know that
your race helps others in your own community.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Racing close to home also makes it easier for friends and
family to come out and watch you sweat.<span style="mso-spacerun: yes;">
</span>They might even get caught up in the energy of the event and give this
whole multisport thing a try.<span style="mso-spacerun: yes;"> </span>Sweet –
more training partners.<o:p></o:p></span></div>
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<span style="font-family: Calibri;"><u>Distances</u><o:p></o:p></span></div>
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<span style="font-family: Calibri;">Not all sprints are created
equally.<span style="mso-spacerun: yes;"> </span>The distance of each discipline
(swim and bike) can vary greatly from race to race.<span style="mso-spacerun: yes;"> </span>The run distance in a sprint is pretty
consistent –<span style="mso-spacerun: yes;"> </span>around 3 miles.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Not a big fan of swimming in cool
water?<span style="mso-spacerun: yes;"> </span>The New Bri Tri with its ½ mile
swim in early June probably isn’t the sprint for you.<span style="mso-spacerun: yes;"> </span>Maybe Minneman’s 1/3 mile swim/walk (the
water is shallow for a long way) in late June is a better fit.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Bike distances vary as well –
Chisago Lakes Tri has a 22 mile bike for the Sprint. That’s almost twice as far
as your typical 13 mile bike in a sprint.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;"><u>Course Characteristics</u><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">One of the great things about
Triathlon is that each course has its own unique characteristics.<span style="mso-spacerun: yes;"> </span>Lake size varies.<span style="mso-spacerun: yes;"> </span>A big lake can lend itself to rough
water.<span style="mso-spacerun: yes;"> </span>Water quality varies as well –
the swim in the Square Lake races in early September is in some of the cleanest,
clearest water you can find.<span style="mso-spacerun: yes;"> </span>The Twin
Cities Triathlon is held in the Mississippi River in St. Paul.<span style="mso-spacerun: yes;"> </span>It’s downstream and fast, but not so clear.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Lots of races advertise themselves
as “flat and fast” – some are flatter and faster than others.<span style="mso-spacerun: yes;"> </span>Other races tout the difficulty of the course
profile.<span style="mso-spacerun: yes;"> </span>Trinona’s tagline is Battle for
the Bluff.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Liberty’s run is on rolling paths
with lots of shade (and one climb on woodchips).<span style="mso-spacerun: yes;"> </span>Chisago is mostly on roads with less shade
(especially the half iron distance).<span style="mso-spacerun: yes;"> </span>One
Last Tri in Big Marine Park in mid September is run on a mix of paved and
unpaved trails.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">If you like challenging hills on
your ride and run – there’s a course for that.<span style="mso-spacerun: yes;">
</span>Hills make you . . . uh, run for the hills?<span style="mso-spacerun: yes;"> </span>There’s a course for that.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Look at the race websites, talk to
your coach, talk to the staff at your local tri shop, check out race reports at
beginnertriathlete.com.<span style="mso-spacerun: yes;"> </span>Course
information is out there, you just have to look.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<u><span style="font-family: Calibri;">Timing<o:p></o:p></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Sometimes you want to build your
fitness over the season and finish with your “A” race.<span style="mso-spacerun: yes;"> </span>Maybe it’s the first time you’ve tackled an
Olympic, a half iron, a full iron.<span style="mso-spacerun: yes;">
</span>Having that race cap off your season makes sense.<span style="mso-spacerun: yes;"> </span>Although with the Olympic and half distances
it is sometimes nice to have 2 of them in case the first one doesn’t go as
planned.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Need some late winter/early spring
motivation to get in shape?<span style="mso-spacerun: yes;"> </span>Schedule a
half as early in the season as you can.<span style="mso-spacerun: yes;">
</span>Liberty’s ½ in early June fits the bill if you don’t want to travel.<span style="mso-spacerun: yes;"> </span>Yes, you’re asking for a lot of quality time
in your basement on the trainer, but we should all be there anyhow.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<u><span style="font-family: Calibri;">Price<o:p></o:p></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Not all races are priced the
same.<span style="mso-spacerun: yes;"> </span>Generally as your race gets
longer, the price goes up.<span style="mso-spacerun: yes;"> </span>Ironman
Wisconsin will cost you $625 (normal registration) – that’s assuming you were
there the day after the race last year and have already registered.<span style="mso-spacerun: yes;"> </span>If not you can purchase a Foundation
Registration for $1,250.<span style="mso-spacerun: yes;"> </span>Mineapolis
Lifetime Tri is probably the next most costly at $149 for either the Sprint or
Olympic distance.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">This won’t help for 2012, but
FrontRunner USA (which puts on New Bri, Square Lake, St. Paul Tri among others)
often has a ½ price sale towards the end of the calendar year.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">A lot of race organizers offer
free registration to one race if you volunteer at one of their other
races.<span style="mso-spacerun: yes;"> </span>Definitely worth an email.<span style="mso-spacerun: yes;"> </span>Volunteering is a fun way to give back to the
sport.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<span style="font-family: Calibri;">Whichever factors are most important to you, now is the time to act. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; tab-stops: 292.5pt;">
<br /></div>richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-89786483990046205372011-12-08T08:31:00.001-06:002011-12-08T08:38:16.103-06:00Solutions for Snowy and Icy Running PathsThis is a reprise of a post from last December. The slippery weather up here in Minneapolis has made it just as relevant today. I've probably gotten more comments about the screws in the shoes than anything else I've written. Here it is: <br />
<br />
Couple cold weather, slippery paths, darkness and no race looming and
you may just decide to skip that run. I'm here to say don't do it!<br /><br />
This article will help you prepare for those snowy/icy slippery paths or
roads.<br />
<br />
I offer suggestions for 3 different levels of slipperyness and snow
cover. If the paths are generally clear or have a thin layer of snow
but you may encounter an occasional visible slick spot I suggest running
in a pair of shoes designed for trail running. These shoes often have a
deeper tread and some measure of water resistance which helps keep toes
dry and warm. The deeper tread provides better grip in loose snow than
your typical road shoes.The solution for the next level is a little screwy (sorry but sometimes I can't resist a pun, good or otherwise)<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKb1Y1ROhhFV12azdsfgoghxg3DMwWNCeYvCiL8bV0L2pWFArzX22jyBiEmn4SwqBxM8JxFj9K9KrxaCc1Qjpj7wJs9xmxhuiky20hcTrSfDfktlUjOd6koUdEgZahlORTL_2nS8Wb_75u/s1600/screws.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKb1Y1ROhhFV12azdsfgoghxg3DMwWNCeYvCiL8bV0L2pWFArzX22jyBiEmn4SwqBxM8JxFj9K9KrxaCc1Qjpj7wJs9xmxhuiky20hcTrSfDfktlUjOd6koUdEgZahlORTL_2nS8Wb_75u/s320/screws.jpg" width="240" /></a></div>
A
few 1/4" or 3/8" provide great traction on hardpack or the spots that
have melted and frozen again. I find those refrozen areas to be the
most treacherous. I thought this solution was a bit out there but have
used it with success. It seems to have gone mainstream as there's an
article in the January 2011 issue of Triathlete magazine - "Snow Chains
for Your Running Shoes" by Aaron Hersh which suggests it.<br />
<br />
The 3rd level is for complete ice with or without some snow cover. It's a commercial solution and will cost you about $30.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh843p2T3Sax-kvk-xJwxlYErMPhMJr-gMuqaT4tGtgNX7c3xsXMLDJb6pSxiITkKD8zBnfVfEqnOVQAzNc21eiYUbo5fYlg7vsfg9G8AV9b7wcXy3PwVVpc7NZhEhXpq2jACqaGi619_2m/s1600/yaktrax.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh843p2T3Sax-kvk-xJwxlYErMPhMJr-gMuqaT4tGtgNX7c3xsXMLDJb6pSxiITkKD8zBnfVfEqnOVQAzNc21eiYUbo5fYlg7vsfg9G8AV9b7wcXy3PwVVpc7NZhEhXpq2jACqaGi619_2m/s320/yaktrax.png" width="320" /></a></div>
I
use the Yaktrax Pro and have been pretty happy with them. I've found
that they grip ice really well (even if it's hidden by a thin layer of
snow). They don't help much if there's 4 or more inches of snow on the
ground (although they're still better in that situation than the screws
or nothing). When there's that much snow skis or snowshoes may be your
best bet. They won't hold up to a lot of running on bare pavement so
some people complain about their durability. I'm on my 2nd or 3rd
winter with mine. No, I'm not a paid shill for Yaktrax either, just a
customer.<br />
<br />
One caution with the Yaktrax - they do change the pressure points on your feet so you may experience some foot fatigue or blisters. Get your feet used to them on shorter runs will help prevent blisters/foot issues.richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-51286515054765253662011-11-28T13:49:00.000-06:002011-11-28T13:49:31.176-06:00Miamiman Race Report<div align="left" class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivjZTGsftrGqYX6CS_sNomtzqkmjYxn2pXRxtkS3Sv7R0jEe7lnAiP3zGL6Ax3b_tteNwegyXi70II1DtLJV700LPfNPSJ-wQGvwsZjeDGEpjlTyF9U4wOr91prm6XasgeeT0Z8nDJjQjH/s1600/miamiman1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivjZTGsftrGqYX6CS_sNomtzqkmjYxn2pXRxtkS3Sv7R0jEe7lnAiP3zGL6Ax3b_tteNwegyXi70II1DtLJV700LPfNPSJ-wQGvwsZjeDGEpjlTyF9U4wOr91prm6XasgeeT0Z8nDJjQjH/s1600/miamiman1.jpg" /></a></div>Here's TFI athlete Katie proudly showing off her Miamiman bling after completing her first 70.3.<br />
<br />
In addition to being a TFI athlete she's part of a far flung social group of athletes known as LTD - for "Livin' the Dream"<br />
<br />
She put together this race report from Miami for the LTD blog <a href="http://teamltd.wordpress.com/">http://teamltd.wordpress.com/</a><br />
<br />
With her permission I've reproduced it here. She has some nice things to say about her coach (I swear I didn't pay her to say any of it).<br />
<br />
<br />
<br />
Race Report:<br />
LTD<br />
Eric asked me to write up my race report for the Miami Man Half Ironman. A disclaimer: unlike the rest of the speed demons on the LTD team, I am middle to back of packer depending the event. My goal for this race was just to finish and avoid the medical tent.<br />
Background:<br />
Back in the spring after a couple years of little racing, I decided to jump back into triathlon by signing up for a half iron distance race. At about the same time, I got a coach. I’ve been racing in triathlons since 2006, but muddling through on my own. I figured it was time to get professional help, particularly if I was tackling a long distance race. Coach Rich Van Sickle <a href="http://triforit.com/"><span style="color: #9c4617;">http://triforit.com/</span></a> agreed to help me, which made a huge difference in both my ability and confidence coming into 70.3. More on that later.<br />
Pre-Race:<br />
I got to Miami late Friday and settled into the hotel. Saturday morning I got up early and spent a few easy minutes on the treadmill shaking out my legs. Then I headed over to the race site, which was in a state/city park in the middle of Miami. I had shipped my bike about a week prior and went over to the expo to pick it up. I discovered that one of the water bottle brackets had come loose and needed to be replaced. The guys from the shop could replace it, but not until after transition closed to the athletes. They promised to rack it in transition for me. I was a little nervous leaving it, but figured it would be better to have access to everything I needed during the race than risk losing something important due to breakage. I picked up the race packet and discovered that the gear for this race was pretty sweet, always a plus. There was a headsweats hat, tech tshirt, mug, water bottle, and a towel. The race directors also chose to give athletes tri tattoos instead of body marking everyone on race morning. I’d never used this method before, but I’m a fan. Anything that saves time on race morning is a win in my opinion.<br />
Ted, my husband and volunteer race Sherpa, flew in later that afternoon. We headed out to the Cheesecake Factory for dinner. Normally, this is not a favorite of mine, but I wanted to have a simple pasta pre-race and Cheesecake Factory is a known quantity. I had about a fourth of a plate of pasta (the servings are enormous!) with a side of steamed veggies. I’d been really diligent about staying hydrated during the day and polished off about 4 glasses of water at dinner.<br />
I went to bed at around 930pm and was up at 430am. I didn’t sleep well, but I never do, pre race. We packed up and headed to the race course. I was pleased to discover that my bike was racked and all set. I set up my transition area and chatted with the other women near me. I made my way over to the start, panicking all the way. I pulled on my skinsuit, which is a thinner alternative to a wetsuit. I picked up the skinsuit on sale at Bonktown and it’s a big improvement over my full-length wetsuit. It doesn’t make me feel claustrophobic, but provides some buoyancy while leaving my arms free.<br />
The Swim:<br />
The swim was in a freshwater lake and the course was two .6 mile laps. I elected to go in the first wave in order to give myself an additional half an hour. The first wave was pro men and men 44-49. The gun went off and it was on. I waited about 10 seconds and then waded in. I figured if everything went well, I’d finish in about 45 minutes. I felt pretty good for the first lap. I’d been going to a masters swim and the coach corrected a few things in my stroke which helped me be more efficient. Also, Coach Rich had me do several 2500 yard continuous swims which made a huge difference mentally, even though there’s nothing more boring than staring at that long black line. According to my watch, the first lap took me 19:30. Honestly, I was surprised. I didn’t expect it to be that fast. However, the second lap was a complete mess. The rest of the waves had started and there were people absolutely everywhere. I saw one guy swimming on his back, kicking gently. It was nuts. Sighting was harder and I didn’t swim as well. I only got kicked a few times so that’s not too bad. Total time according to my watch, 39:40, race time, 40:15. Ave pace, 1:52/100yd or 1:54/100yd depending on whose time you use. My steady state swim pace in the pool is about 1:45/100yd so I only lost about 10 seconds/100yd. That is probably the best swim I’ve ever had in a triathlon.<br />
When I got out of the water a bunch of people were cheering for me, I think because I was one of the first women to finish the swim, a side benefit of being in the first wave.<br />
The Bike:<br />
I hustled through transition and grabbed my bike. The bike was very, very flat. Lots of fields of…something. I’m not sure what. It was extremely tempting to hammer the bike. I felt as though I was spinning really easily and I would look down and see 18, 19, 20 mph. Fortunately, I held off, because at mile 28 the shit hit the fan in the form of vicious headwinds. From mile 28 to 56 there were 3-4 long straightaways with brutal headwinds. It sucked. My speed dropped to 13-14 mph. I saw one guy slow down, put one foot on the ground, and then topple over. He said he was fine, he was just, “taking a break”. Weird. Anyway, by mile 40, I was ready to get off the bike. By mile 50, I was <strong>really</strong> ready to get off the bike. The wind was picking up and I spent way more time in aero than I did when I was training on rollers in TN. That would come back to bite me in the run. I finished the bike in 3:13 with a 17.3 mph average, about 20 minutes faster than I anticipated.<br />
I hit transition and despite the fact that historically, I’ve hated running, I was super glad to get off my bike. I took a few seconds to change my socks. This is a tip I picked up from Coach Rich and I would recommend it. It saves your feet from blistering quite as much on the run. Ted caught me on the way out of transition and slathered some sunblock on my shoulders, which was really helpful since the sun was beating down at that point.<br />
The Run:<br />
The run course was two 6.5 loops through the Miami Zoo. My plan was to walk the first 10 minutes of the run and then start my 5min on 1 off. Almost immediately when I got out of transition, I had piercing pain in my lower right back. I think it was caused from spending so much more time in the aero position than I was used to after riding the rollers in Western TN. I stopped and tried to stretch it out. No luck. I started running which actually helped, but after a couple of miles, the plantar fasciitis that had been developing in my right foot caught up to me in a big way. So walking equals pain in my back, running, pain in my right foot. Lose, lose. Ted caught up to me at about mile 4 or 5. He walked/jogged with me on and off for awhile. He was super chatty and I kind of wanted to kill him for talking so much, but it was still nice to have company, particularly since my run plan was disintegrating and that was discouraging. The zoo part of the run course wasn’t as much fun as I thought it would be. Honestly, I thought it would distract me, but at that point, I just wanted the race to be over and could have cared less about seeing elephants. I loaded up on ice at every aid station and ate a GU and salt tablets every hour. I got blisters on my feet from dumping water over my head to keep cool. I didn’t mind the first lap, but by mile 9, I was very ready to be done. Fortunately, I paid attention to Coach Rich’s very good advice which was to stay diligent and focused even when walking. Apparently, a lot of people slow way down when walking. I kept that in mind and walked as fast as I could.<br />
I finished the run in 3:32, slower than my bike time. Sigh. It’s always the damn run that gets me. In this case, I actually think it was the difference in bike terrain that screwed up my run. If I hadn’t had the nasty pain in my lower back, I think I could have run the first lap at least.<br />
Lessons Learned:<br />
-Having a coach made a huge difference. The training plan I used was specific to me and Coach Rich shifted things around to accommodate the normal ups and downs in my training. I’d thought I’d plateaued in my swimming, but by mixing in long swims with my usual yardage, I saw real improvement. Also, I’m lazy by nature and I really appreciated the accountability that having a coach provided.<br />
-I should have made a better effort to find an area to do some flat rides. I think the difference in terrain on the bike hurt me on the run.<br />
What’s Next:<br />
-I’m shifting gears to cold weather endurance racing ie, the Birkebiner , a nordic ski race! I’ll actually be racing the Kortelopet, which is 23K, half the distance of the Birkie. In order to do this, I have to buy skis and then learn how to ski. I should have a month between when I move to Minneapolis and have access to snow and race day. Plenty of time.<br />
-While the half iron distance was a fun challenge and I wouldn’t rule out doing another one, long distance triathlon isn’t my favorite. In 2012, I plan to work towards a PR at the Olympic distance. I’ll also make sure to get one or two open water swim races in. Should be fun!<br />
LTD,<br />
Katierichvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-68137391790549038032011-11-01T14:06:00.001-05:002011-11-01T14:11:26.767-05:00Enter the Dark - Why Base Building Doesn't Work<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgOt2XqsNWMFzBG97rLw-8c6c1p3YXNPOKCBsnBZst6U4cUxkZ9T2E9btT0-cTfd_sNDwpWcGNy1an1K2SO5wLo1hshv_-21vyybhDUiH9hcCq2xy56mp_N9JzZA-bvibe_2n3O24spcFu/s1600/124.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgOt2XqsNWMFzBG97rLw-8c6c1p3YXNPOKCBsnBZst6U4cUxkZ9T2E9btT0-cTfd_sNDwpWcGNy1an1K2SO5wLo1hshv_-21vyybhDUiH9hcCq2xy56mp_N9JzZA-bvibe_2n3O24spcFu/s320/124.jpg" width="320" /></a></div>Look quick - you may not see it for quite a while. Daylight savings time ends this weekend. Sunset on Sunday is FOUR fifty five (4:55 pm). Then it gets earlier for 6 weeks finally starting to get later on December 11.<br />
<br />
Historically a lot of triathletes try to use the off season to build their base. This means trying to increase their endurance through a lot of aerobic (low) effort. Long slow runs, time in the saddle, chasing the black line back and forth in the pool. Building your base IS a good thing.<br />
<br />
But here's what often happens. It's cold. It's dark. It's boring. It's the holidays. I'll do it tomorrow (or the day after). The base doesn't get built. Weight goes up, performance goes down and we spend the first weeks of spring trying to undo the damage.<br />
<br />
At Tri For It! the dark months are NOT spent with hours of low level base building. At the end of the season Coach Rich sits down with each athlete and asks a few questions:<br />
<br />
<ul><li>Who/What have you neglected due to your training?</li>
<li> What else do you like to do?</li>
<li>What limited your performance last season?</li>
</ul>Triathlon is a demanding pursuit - it can gobble up time. If we're not careful other areas of our lives can be short changed. Now is a great time to take stock, check in with those you love (or who put food on your table) and make sure everything is o.k.<br />
<br />
Maybe you have (gasp) other hobbies or interests. Take advantage of the end of the season and pursue them. Some other hobbies - skiing, cyclocross, mountain biking, snowshoeing, or hockey may actually provide benefits to your triathlon performance.<br />
<br />
The last question is the most critical (for your coach). Take a look at your performances - what worked and what needs work. We'll focus on improving the things that need work and improving technique and efficiency. The workouts will be shorter and focused. You will go into next season faster, stronger, more efficient.richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-2809202315484742982011-10-25T09:11:00.000-05:002011-10-25T09:11:27.583-05:00TFI Athlete Kris featured in YWCA Newslettertap tap tap - is this thing on? Coach Rich has been a bad blogger (can you be a blogger if you're not blogging?)<br />
<br />
TFI athlete Kris is featured in the YWCA eNewsletter. She was one of the top 3 most improved this year at the Y's Women's Tri. Without a midsummer automobile mishap I'm confident she would have been THE most improved. Here's the article:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAcTK6GOsT0mwVV9vJ8-HV-BG43-0bC_vltuiAPsi-DjLfY7l8HsAlxYjhtVhKzd-dqGLRNnFYFMtef4ENQzKzTjEttivElFko4dE3EdzyjmPzvQuvlsAOz5vs44EKjAUKvAKhxwdO7Eu1/s1600/y-newsletter_Page_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAcTK6GOsT0mwVV9vJ8-HV-BG43-0bC_vltuiAPsi-DjLfY7l8HsAlxYjhtVhKzd-dqGLRNnFYFMtef4ENQzKzTjEttivElFko4dE3EdzyjmPzvQuvlsAOz5vs44EKjAUKvAKhxwdO7Eu1/s320/y-newsletter_Page_2.jpg" width="320" /></a></div>Way to go Kris! You're right - triathlons are for everyone.richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-51849251644901682632011-08-29T08:58:00.001-05:002011-08-29T09:50:26.462-05:00TFI Athlete Pete PRs at Chicago Oly<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qJu1XXc7EbgVvDRVv4U8VEFO5jhGLRI1hb2Nm1QSlg7rtobpHatEs6mJGPqCdeQtINYcwZZvpGw8cyffmgX72vDDAZ0Y3T7vArDmJtP0nmUX7zbCyp-8ljfdeCv2K7Lg-1PP3DppyFPy/s1600/chicagoPR.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qJu1XXc7EbgVvDRVv4U8VEFO5jhGLRI1hb2Nm1QSlg7rtobpHatEs6mJGPqCdeQtINYcwZZvpGw8cyffmgX72vDDAZ0Y3T7vArDmJtP0nmUX7zbCyp-8ljfdeCv2K7Lg-1PP3DppyFPy/s320/chicagoPR.jpg" width="239" /></a></div>Want to know what a PR feels like? Look at the grin on TFI athlete Pete (sporting his TFI hat and Chicago Oly bling).<br />
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It was Pete's first sub 3 hour Oly and given the tremendous size of the transition area no small accomplishment. He even negative split the 10k.<br />
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Way to go Pete! Enjoy today, tomorrow training continues for Texas 70.3.<br />
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Just in case, PR stands for personal record.<br />
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Coach Rich was the only other TFI athlete racing this weekend. He apparently went head to head with this guy:<br />
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"At the 1.5 mile mark on the run I heard somebody coming with a crazy fast turnover. He flew by me. I shouted 'Go Macca' - and he was gone."<br />
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The season is winding down in Minnesota. Soon it will be time to start planning next year (and digging out the Yaktrax). Enjoy every minute of it.</div><div class="separator" style="clear: both; text-align: left;"><br />
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richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-37926917453972475472011-07-25T13:34:00.000-05:002011-07-25T13:34:21.919-05:00TFI Development Team Rocks Chisago Kids Tri<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: right;"></div><br />
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<tr><td class="tr-caption" style="text-align: center;">Sporting their podium bling.</td></tr>
</tbody></table>TJ, Zach and Jenna were all racing at the storm delayed Chisago Lakes Kids Tri on Saturday. Not even a 3 hour wait could keep them off the podium as the placed 3rd, 1st and 1st in their divisions.<br />
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<tr><td class="tr-caption" style="text-align: center;">Jenna high kicking out of T2.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Zach leading the charge up the beach.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Coach Rich with Zach and Jenna.</td></tr>
</tbody></table>richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-61806470631678929302011-07-17T11:48:00.001-05:002011-07-17T11:54:43.094-05:00Podium Finishes for TFI AthletesThis weekend wasn't quite as busy last weekend for TFI athletes, but we did have two racers. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.holtri.org/jim/2011sm.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.holtri.org/jim/2011sm.jpg" /></a></div>Melissa was racing the short course at Heart of Lakes Tri in Annandale. It was only her second triathlon ever and she finished 2nd in her age group. We can't wait to hear the details. Congrats Melissa!<br />
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Zach was coming off his win at Pewaukee last week. He had a strong swim and was out of the water first, lost a few places in transition, came off the bike as the first 12 year old and then ran down the remaining 13 year old (who had started 1 minute in front). Here he is with his bling.<br />
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Pete is doing the Minneapolis Tri (aka Lifetime Tri)<br />
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Coach Rich, Anne and Mike are all racing the Pewaukee Sprint. In addition the Tri For It! Coaching Development Team (aka Zach) will be racing the kids tri at Pewaukee.<br />
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Best of luck to the whole TFI team - you've done the hard work - now get after it and enjoy!richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-70141462762873962502011-06-28T13:11:00.000-05:002011-06-28T13:11:48.124-05:00Ask the Coach is Back<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDXDNzLWyWeqqRXO7EUBiHG5qMV0D5eVQkJctnlZY0u3hI5A5hhr9ZFxXCsekh4wdq79VhAENrHlsjRKE7-SBjpK2xheUjxTxD56pwIWgvLE22jR7pjLn_ncX5N8sUAB2IwmLKA15TBRTk/s1600/L1090214_1_0106_106.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDXDNzLWyWeqqRXO7EUBiHG5qMV0D5eVQkJctnlZY0u3hI5A5hhr9ZFxXCsekh4wdq79VhAENrHlsjRKE7-SBjpK2xheUjxTxD56pwIWgvLE22jR7pjLn_ncX5N8sUAB2IwmLKA15TBRTk/s320/L1090214_1_0106_106.jpg" width="213" /></a></div><br />
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We're in the heart of race season in the Upper Midwest. If you have any questions about your training as a race approaches, race strategy or course questions fire off an email to <a href="mailto:coachrich@triforit.com">coachrich@triforit.com</a>. I'm happy to provide guidance where I can. <br />
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If I answer your question in a blog post I'll mail you a Tri For It! running cap.richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0tag:blogger.com,1999:blog-8223258130684435213.post-15680008023854657302011-06-01T11:12:00.000-05:002011-06-01T11:12:27.744-05:00Coaches are People TooThere's an unwritten rule for coaches that if anyone asks how your training is going the answer is always great. "How did that race go?" Exactly according to plan.<br />
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Well, I'm here to tell you that it's not true. At least not for this coach. I face the same struggles you, as an age grouper triathlete, face.<br />
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After completing two Ironmans (or is that Ironmen?) in two years, I took the off in off-season seriously this year. I'm still paying for it. Combine that with the crazy wet cold spring we had and I'm behind where I would like to be.<br />
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I get it when an athlete writes me that they just didn't have "it" for the prescribed workout. It happens. Hopefully not too often. When that happens we look at what's going on in their life and training and see what we can do to help them get "it" back. Sometimes it's a change of scenery, change of pace, signing up for a race or just revisiting their goals and motivation for their multisport pursuits.<br />
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The way I look at it, I'd rather be honest with my athletes about my own training struggles. As an athlete would I want a coach who's been in my shoes? I would. Would you?<br />
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I'll be racing New Bri this weekend. Looking forward to seeing you out there!richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com1tag:blogger.com,1999:blog-8223258130684435213.post-86951826216221159312011-05-05T17:42:00.002-05:002011-05-05T17:48:21.167-05:00I Saw the Signs . . . finally<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmk6TobTA-Vda_EKW5bwPfsuhBDmIHffz8s1MNOUm8g7cwbBWXbLcarX6_KDIbrxigtJbEDSxtTcfmsP1CDlyQNPDh_R79TXocZ14uXhhkKJ-CxdP8-udPO5rMxv60kmiTNoEEYdBYR9nL/s1600/photo%25283%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmk6TobTA-Vda_EKW5bwPfsuhBDmIHffz8s1MNOUm8g7cwbBWXbLcarX6_KDIbrxigtJbEDSxtTcfmsP1CDlyQNPDh_R79TXocZ14uXhhkKJ-CxdP8-udPO5rMxv60kmiTNoEEYdBYR9nL/s320/photo%25283%2529.JPG" width="238" /></a></div>Today, I finally saw signs that it really is spring up here in the Upper Midwest:<br />
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<ol><li>It didn't snow today (yay!)</li>
<li>Minneapolis has cleaned the streets in my neighborhood</li>
<li>Tulips opened</li>
<li>If it's warm it's windy, if it's cold it's windy</li>
</ol><ul></ul>It was a long winter, and a dreadfully slow spring but it's here. Now get that bike out of the trainer, clean it up and get out there!richvanshttp://www.blogger.com/profile/09636326043119926413noreply@blogger.com0