Tri For It! Coaching

Race Selection Criteria

2012-02-21T13:53:00.004-06:00

So how does your 2012 season look? Most of us are base building, working on limiters, eyeing the calendar andtrying to put together our race schedule. Early bird registration discounts are expiring soon (those that haven’talready) – now is the time to act.

New races are added to the local triathlon calendar everyyear. Good thing too, since so many ofthe races fill quickly. It's practicallypossible to race every weekend in June, July and August (often both days)without leaving the Twin Cities. Soundsexpensive and exhausting. How tonarrow down the choices?

Proximity

The easiest starting point is proximity to your home. If you live in Minnetonka, Liberty Triathlon is more convenient than the Manitou Triatlon held in White Bear Lake thesame weekend. The reverse is true if you live in Lake Elmo.

Many triathlons have fostered close relationships with thecommunities in which they are held. Let's face it; disrupting traffic (even early on a Sunday) doesn'talways make us popular. Donating over$32,000 like the Turtleman did to community charities in 2010 is one way tokeep races going. It’s nice to know thatyour race helps others in your own community.

Racing close to home also makes it easier for friends andfamily to come out and watch you sweat. They might even get caught up in the energy of the event and give thiswhole multisport thing a try. Sweet –more training partners.

Distances

Not all sprints are createdequally. The distance of each discipline(swim and bike) can vary greatly from race to race. The run distance in a sprint is prettyconsistent – around 3 miles.

Not a big fan of swimming in coolwater? The New Bri Tri with its ½ mileswim in early June probably isn’t the sprint for you. Maybe Minneman’s 1/3 mile swim/walk (thewater is shallow for a long way) in late June is a better fit.

Bike distances vary as well –Chisago Lakes Tri has a 22 mile bike for the Sprint. That’s almost twice as faras your typical 13 mile bike in a sprint.

Course Characteristics

One of the great things aboutTriathlon is that each course has its own unique characteristics. Lake size varies. A big lake can lend itself to roughwater. 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. The TwinCities Triathlon is held in the Mississippi River in St. Paul. It’s downstream and fast, but not so clear.

Lots of races advertise themselvesas “flat and fast” – some are flatter and faster than others. Other races tout the difficulty of the courseprofile. Trinona’s tagline is Battle forthe Bluff.

Liberty’s run is on rolling pathswith lots of shade (and one climb on woodchips). Chisago is mostly on roads with less shade(especially the half iron distance). OneLast Tri in Big Marine Park in mid September is run on a mix of paved andunpaved trails.

If you like challenging hills onyour ride and run – there’s a course for that. Hills make you . . . uh, run for the hills? There’s a course for that.

Look at the race websites, talk toyour coach, talk to the staff at your local tri shop, check out race reports atbeginnertriathlete.com. Courseinformation is out there, you just have to look.

Timing

Sometimes you want to build yourfitness over the season and finish with your “A” race. Maybe it’s the first time you’ve tackled anOlympic, a half iron, a full iron. Having that race cap off your season makes sense. Although with the Olympic and half distancesit is sometimes nice to have 2 of them in case the first one doesn’t go asplanned.

Need some late winter/early springmotivation to get in shape? Schedule ahalf as early in the season as you can. Liberty’s ½ in early June fits the bill if you don’t want to travel. Yes, you’re asking for a lot of quality timein your basement on the trainer, but we should all be there anyhow.

Price

Not all races are priced thesame. Generally as your race getslonger, the price goes up. IronmanWisconsin will cost you $625 (normal registration) – that’s assuming you werethere the day after the race last year and have already registered. If not you can purchase a FoundationRegistration for $1,250. MineapolisLifetime Tri is probably the next most costly at $149 for either the Sprint orOlympic distance.

This won’t help for 2012, butFrontRunner 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.

A lot of race organizers offerfree registration to one race if you volunteer at one of their otherraces. Definitely worth an email. Volunteering is a fun way to give back to thesport.

Whichever factors are most important to you, now is the time to act.

Solutions for Snowy and Icy Running Paths

2011-12-08T08:31:00.001-06:00

This 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:

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!

This article will help you prepare for those snowy/icy slippery paths or roads.

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)

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.

The 3rd level is for complete ice with or without some snow cover. It's a commercial solution and will cost you about $30.

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.

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.

Miamiman Race Report

2011-11-28T13:49:00.000-06:00

Here's TFI athlete Katie proudly showing off her Miamiman bling after completing her first 70.3.

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"

She put together this race report from Miami for the LTD blog http://teamltd.wordpress.com/

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).

Race Report:
LTD
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.
Background:
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 http://triforit.com/ agreed to help me, which made a huge difference in both my ability and confidence coming into 70.3. More on that later.
Pre-Race:
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.
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.
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.
The Swim:
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.
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.
The Bike:
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 really 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.
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.
The Run:
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.
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.
Lessons Learned:
-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.
-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.
What’s Next:
-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.
-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!
LTD,
Katie

Enter the Dark - Why Base Building Doesn't Work

2011-11-01T14:06:00.001-05:00

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.

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.

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.

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:

Who/What have you neglected due to your training?
What else do you like to do?
What limited your performance last season?

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.

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.

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.

TFI Athlete Kris featured in YWCA Newsletter

2011-10-25T09:11:00.000-05:00

tap tap tap - is this thing on? Coach Rich has been a bad blogger (can you be a blogger if you're not blogging?)

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:

Way to go Kris! You're right - triathlons are for everyone.

TFI Athlete Pete PRs at Chicago Oly

2011-08-29T08:58:00.001-05:00

Want to know what a PR feels like? Look at the grin on TFI athlete Pete (sporting his TFI hat and Chicago Oly bling).

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.

Way to go Pete! Enjoy today, tomorrow training continues for Texas 70.3.

Just in case, PR stands for personal record.

Coach Rich was the only other TFI athlete racing this weekend. He apparently went head to head with this guy:

That's reigning World Champion Chris McCormack. Macca was in town to race the TriStar111 event. According to trijuice.com, after a bike issue he switched bikes and joined the Dare to Tri Sprint event along with Coach Rich.

"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."

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.

TFI Development Team Rocks Chisago Kids Tri

2011-07-25T13:34:00.000-05:00

Sporting their podium bling.

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.

Jenna high kicking out of T2.

Zach leading the charge up the beach.

Coach Rich with Zach and Jenna.

Podium Finishes for TFI Athletes

2011-07-17T11:48:00.001-05:00

This weekend wasn't quite as busy last weekend for TFI athletes, but we did have two racers.

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!

Zach, on the development team, raced at the Miracle Kids Tri at Lake Nokomis. The distances were a big jump for him, but he had a great race and wants to do it next year. Here he is striding out T2. [Yeah it's not a great shot, but you try yelling encouragement and working 2 cameras]

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.

Huge Race Weekend for Tri For It!

2011-07-07T12:36:00.000-05:00

We've got several racers this weekend.

Pete is doing the Minneapolis Tri (aka Lifetime Tri)

Kristen is racing the Shawnee Mission Tri in Kansas

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.

Best of luck to the whole TFI team - you've done the hard work - now get after it and enjoy!

Ask the Coach is Back

2011-06-28T13:11:00.000-05:00

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 coachrich@triforit.com. I'm happy to provide guidance where I can.

If I answer your question in a blog post I'll mail you a Tri For It! running cap.

Coaches are People Too

2011-06-01T11:12:00.000-05:00

There'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.

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.

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.

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.

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?

I'll be racing New Bri this weekend. Looking forward to seeing you out there!

I Saw the Signs . . . finally

2011-05-05T17:42:00.002-05:00

Today, I finally saw signs that it really is spring up here in the Upper Midwest:

It didn't snow today (yay!)
Minneapolis has cleaned the streets in my neighborhood
Tulips opened
If it's warm it's windy, if it's cold it's windy

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!

Urban Tri Grand Opening!

2011-04-15T11:33:00.000-05:00

Check out the Twin Cities newest multisport shop - Urban Tri. Located in South Minneapolis, their grand opening is today through Sunday.

Urban Tri

Say "Hi" to Todd and tell him Coach Rich sent you.

Racing to Breakout of a Rut

2011-03-21T10:04:00.001-05:00

I'd been struggling. You may be thinking "whoah - you're a coach, how can you be struggling?" It's true. Coaches are people too.

I've been making some changes to my running stride - changes that will make me a better, injury free runner in the long run. In the short term every run is a mental battle which becomes a physical battle. If you've worked on changing your running stride you know what I mean. If you haven't but have worked to change your swim stroke it's the same lost feeling only drier.

Thinking about an activity - mentally trying to engage your lower core and glutes actually raises your heartrate - with no increase in pace. Thus each training run is more work than you think it should be. That's where I've been for the past couple of weeks.

Last Saturday I ran in the Team Ortho Get Lucky 7k. I was running it with TFI athlete HK. She's generally a little faster than me and with the way I've been running lately she's much faster. Great - an opportunity to embarrass myself in front of an athlete I'm coaching.

She (like all of us) tends to go out a little too fast. We discussed running together for the first 2 miles so I could hold her back a bit (or a lot). Then she could cut the strings and fly.

Nearing the end of the 7k (photo courtesy of Steve Stenzel)

At the start we seeded ourselves based upon our estimate pace and soon we were off. Racing I didn't think about my stride, I just ran. The first mile went by and we were ahead of the pace we discussed, but not by much. I thought if I could hold that pace for the whole race I'd be happy. The 2nd mile went by - same thing. The 3rd mile was faster and at the 5k point, still running with HK, we cranked it up. She outkicked me at the finish - "Go Girl!"

We built our pace through the whole race and passed over 2000 people (which is a fun way to run a race).

I ended up running 2 minutes faster than last year. A time I thought I had no chance of repeating much less beating.

All this work on my stride is paying off and it's refreshing to find that out.

The Benefits of A Training Partner

2011-02-28T08:24:00.000-06:00

Coach Rich and Rob at Chisago Lakes 2010 - a MUCH warmer day!

Friday was the last day of my training week. I was feeling pretty beat up from a new cross-training endeavor (racquetball). It was C-O-L-D. Around 3 degrees with a brisk 10-15 mile an hour wind out of the north.

Earlier that week Rob and I had set up our usual Friday morning, kids are on the bus, meet up and run. I hadn't really paid attention to the weather until Friday.

No turning back now, I told Rob I'd meet him so that's what I did. I grabbed extra layers, spread on some Warm Skin (a product I got some free samples of ), loaded up the dog and off we went.

The first mile absolutely sucked. Into the wind. Hands turned to blocks of ice. Neither of us were talking much (that usually doesn't happen until the end of a run). Finally we turned away from the wind. Hands warmed up. Conversation, well, it didn't exactly flow, we're still guys. But there was some conversation. The miles went by. Challenges were made. "Top of the hill before we turn around."

We finished the run, exhilarated by our time in the frigid air.

Would I have headed outside Friday morning and done that run on my own? I like to think I'm a disciplined trainer, a 2x Ironman finisher blah, blah, blah. I don't like running when the wind chill is in the negatives. I probably would have grabbed my ipod and headed to the gym.

I probably would not have gone as far and I definitely wouldn't have enjoyed it so much. Training partners (and coaches) can help us keep the commitments we've made to ourselves and make it fun along the way.

A Workout Ate My Marriage?

2011-02-02T16:59:00.000-06:00

This morning on mytalk107.1 fm in the Twin Cities, Ian and Marjorie were talking about an article that had appeared in the Wall Street Journal entitled "A Workout Ate My Marriage" (You can torture me and I will swear up and down that that station was on only because my kids enjoy the Happy Boy joke segment)

Here's the full article:

A Workout Ate My Marriage

Basically the article offers some anecdotal evidence of extreme endurance training causing marital discord. One counselor even referred to "divorce by triathlon"

The radio hosts talked up the addictive nature of working out and triathlon in particular. Portraying the tri widow left behind with kids and the cleaning. The one line of the article that got no mention was as follows:

The effect of extreme exercise on divorce rates isn't clear. Even if research showed a higher rate of discord in homes where just one spouse is an endurance athlete, exercise could be a consequence, rather than a cause.

Now I'm not going to argue that the time demands of triathlon and "extreme endurance" doesn't ever put stress on marriages. I think it's probably even harder when only one spouse is engaging in an active lifestyle.

Balance is really the key. Most of my athletes use triathlon and training as part of a healthy lifestyle. They race to keep them motivated to stay in shape and because they enjoy it. Like me, a lot of them choose to make it part of their family lifestyle.

I think you could plug hunting, fishing, golf, tennis, car racing, hockey, or even coin/stamp collecting into the article and find anecdotes where one spouse's hobby has created strain in the marriage.

Participation in endurance events in general and triathlon in particular is skyrocketing. At the same time our nation is getting more and more obese. It seems to me that rather than looking for problems associated with exercise we should be figuring out how to get the other spouse off the couch.

I contend that triathlon can strengthen a marriage. I know I'm happier and a better husband than I was 40 pounds ago before I started exercising. I certainly appreciate the support I've received from my wife and kids.

Has your need to train strained your marriage? Have you struggled to balance work, family and hobby? One solution might be to train more efficiently. (WARNING - self serving plug to follow) At TFI we can help you get the most out of your training time, so you can get back to your loved ones.

Don't forget to thank the ones who allow you to pursue your passions!

Winter Cycling Fitness

2011-01-18T09:52:00.000-06:00

I came across a really good article setting forth the pros and cons of the various techniques for developing/maintaining cycling fitness during the winter. Here's the link:

Winter Cycling

There are 3 basic options:

Spin Classes
Indoor Trainer
Ride Outside

The author was from Texas so her recommendation to "suck it up buttercup" and ride outside is a little more practical there than here on the frozen tundra. While I do see people riding even when it's below zero and the latest Alberta Clipper has laid down 2 inches of greasy snow, that's not me. I suspect that's not you either.


My bike, our bedroom, can you say supportive spouse?

That really leaves 2 options - spin classes and indoor trainers. The indoor trainer is clearly the best option with one caveat. It's boring and you're more likely to cut a workout short or skip it all together.

Assuming you actually get on the trainer and complete the workout it is the best option. You are on your bike which means you are working the muscles in the precise position they will be in on race day. You're also practicing staying in the aero position. If you're racing Half Iron or longer I recommend wearing your helmet for long rides on the trainer. Yes, you look like a dork but you've got to get your neck muscles used to the added weight or you will really suffer on your first outdoor long rides.

I typically recommend a mix of trainer rides and spin classes. While most spin classes are less than ideal, the social interaction and thumping music break up the monotony of riding the trainer on your own.

Winter Hill Workouts (Indoors)

2011-01-03T14:12:00.000-06:00

If your reaction to the last article was - no way, I'm not putting on all the layers and drilling screws into my shoes, this article may be more your style.

Just because you've taken your training indoors doesn't mean you are stuck pounding out hour after hour on the treadmill at a slow pace. Those workouts will help you maintain aerobic endurance and help your body burn fat as fuel, but they will grind down your enthusiasm.

One of the ways we change things up at TFI is to include some indoor hill work. They're challenging but a heck of a lot safer than slipping and sliding down the ice covered sidewalk on your favorite hill.

Warm up with some speed walking and jogging. Crank up the incline and pick up the pace to your 10k pace and go for 1 minute. Walk for 2 minutes and repeat 4-10 times.

This will help you build strength and prepare you for the speedwork to come in the spring.

One tip (and the inspiration for this post) - Do not, I repeat, DO NOT grab onto to the top of the treadmill display or grab bars and hold yourself up. Unless you're working your back muscles to prepare for waterski season, I can't for the life of me understand what this accomplishes. When was the last time you saw a tow rope on the run course?

Lean into the hill, shorten your stride and use those arms to power your way through the interval (or to the top if you're outside).

Winter . . . bah!

2010-12-09T13:55:00.000-06:00

Clearly I've been putting off this writing this article. A generally warm fall helped me in this regard and them bam! Winter is here (and has been for a few weeks).

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!

Dressing for cold weather is a matter of layers and personal taste. This article will help you prepare for those snowy/icy slippery paths or roads.

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)

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.

Get the right gear and you've lost half of your excuses. Now to work on the other half . . . Get out there!

TFI Athlete 5k PR

2010-10-01T21:47:00.000-05:00

Anne P., known as the Doc here at TFI, ran a PR at Women Run the Cities last weekend. Her time of 27:47 smashed her previous best by nearly 2 minutes. She was most proud of the fact that her min/mi pace started with an 8 for the first time ever (8:57).

The Doc is quickly becoming a triple threat as her swim and run continue to improve to match her formidable bike. Not only that, but she encourages friends, patients and coworkers to "tri" a healthier active lifestyle.

She's looking to run her first 10k in November. After that who knows.

Congrats Anne, your hard work is paying off for you and those around you.

Off Season - On Form

2010-09-28T09:27:00.000-05:00

Off Season is the time to work on improving your form and efficiency. This simple drill from Mark Allen and LAVA magazine is perfect for improving your bike efficiency - making you faster on the bike AND faster on the run.

It's often called single leg pedaling or isolated leg training.

58-Second Series: The Best Bike Drill - LAVA Magazine

As Mark says in the video, be sure to be in the aero position while doing the drill. It is not easy at first, but with some practice you'll get the hang of it. Try to pedal smoothly - without the clanking caused by an uneven stroke. You'll know it when you get it.

Post Ironman Reflections

2010-09-21T15:46:00.000-05:00

If you spend enough time on the local triathlon circuit, you start meeting people who have done 2, 5, 7 or more Ironman races. I used to think these people were a special kind of crazy. I now think these are my people.

Earlier this month I completed my second Ironman in as many years. It was sooner than I expected, but when one of my best friends signed up I agreed to join him.

Ten days post race, I am already planning my next one. Granted it won't be until 2013, but I will go back to Ironman.

As you can see from the time on the clock, I'm not particularly fast. My body wasn't really designed for long races like this. For that, I love the challenge even more.

For now, it's time for me to focus on family and coaching. I'll have to get my Ironman fix through the athletes I coach. Will you be next? Don't answer too quickly. This sport has a way of getting into your blood. One day you may find yourself in cool water with 2500 of your fellow crazies.

Tri For It! Development Team @ Chisago

2010-07-26T07:54:00.000-05:00

The Tri For It! Development Team had a great morning on Saturday at the Chisago Lakes Kids Tri. Zach took first in the 11 year old boys division and Jenna overcame a lengthy T1 to place in the top 1/2 of the 9 year old girls. The day wasn't really about placing though (same as adult races really). More importantly it was an opportunity to reinforce how fun a healthy active lifestyle can be.


Tri For It! Coaching Youth Development Team - Zach and Jenna pre race.


Body Marking

Chugging towards finish.

Chicking on the left!

Up the hill to the finish.

The finish hurts so good!

Zach with Karl Oskar Days Princess and his 1st place schwag.

Don't Ignore Your Body's Check Engine Light

2010-07-21T11:13:00.001-05:00

Sometimes enough is too much. Among the many ways to group triathletes, I see 2 distinct training theories. There is one group that has a plan and by god they are going to follow it. Another group trains based upon . . . well, I'm not sure what their training is based upon - the weather? what their buddy is doing? I'm speaking to the first group - those with the plan.

Having a training plan and following it is a great idea. Except when it isn't. Some triathletes will ignore all kinds of warning signs just to follow the plan. I give you an example near and dear to my heart - ME. Last year I was training for my first Ironman at Coeur D'Alene. I had my plan and I was going to follow it. An improper bike fit manifested itself in knee pain on the bike after a preparatory half iron race. The knee had bothered me a bit leading up to the race but I ignored it to follow the plan. I ended up in physical therapy and taking 3 weeks off the bike right at the peak of my training. Oops.

This year I'm training for Ironman Wisconsin. I'm taking a radically different approach. A lot of people training for Ironman races wander around like zombies most of the time. They still have work and family obligations and training eats into their sleep schedule.

A couple of weeks ago I hit a wall. I had 3 lousy nights of interrupted sleep (one downside of being married to a physician who delivers babies). I was up early training each morning. Saturday I had a long run. Sunday my son had an early morning hockey game and the schedule called for a 3 hour brick (2 hour bike followed by an immediate 1 hour run). When I got back from the hockey game all I wanted to do was go back to sleep. My body was fighting the plan. Last year I would have dragged myself out to the garage and started on the bike. This year I listened to my body and slept for 2 hours. I woke up refreshed and spent the rest of the day with the family.

I don't doubt that if I had followed the plan and done that brick I would have gotten very little out of the workout and most likely would have ended up getting sick.

Overwhelming fatigue is not the only warning sign that the plan needs modification. Other signs include:
irritability (more than usual), depression, heavy limbs, changes in sleep patterns and appetite. When I find myself having less patience with the kids I know I need a break (maybe from them, but more likely from training).

It's still important to train and to train hard. Knowing when to take a break requires paying attention to the body's check engine lights.

Pair of Bronzes and A Near Miss

2010-07-07T14:18:00.000-05:00

Both Anne P. and Mike V. completed their first full triathlon at Minneman this past weekend. Anne P. took 3rd in the Novice Women 40-44. Coach Rich barely held off a charging football carrying Clydesdale named Dooby for 3rd place. Mike V. just missed 3rd in the Novice Men 30-34 by 14 seconds. (We're pretty sure the shorts alone cost him that much time.)

Mike V. is already looking for a fall 10k for his next challenge. Anne P. is gearing up for the Minneapolis Women's Triathlon in August.

Coach Rich will be in Madison this weekend for WIBA (a low key training camp for Ironman Wisconsin). After that is the Chisago 1/2. What's your next race?

Minneman Bottles Arrive

2010-06-28T22:08:00.000-05:00

If you're going to be at Minneman this Saturday you're sure to see TFI! We're supplying a water bottle for each registered athlete. We'll have 3 athletes competing and a good sized support crew.

See you at packet pickup!

Here is the bottle stuffing crew hard at work!

Remember How Far You've Come!

2010-06-02T11:30:00.000-05:00

It's easy to forget where we started from. We often get caught up in the barriers to improving from our current levels. I think it's important to think back to when we first got into this sport (for some of you that may not be that long ago).

A couple of newbies at Land Between the Lakes really made me appreciate all I have learned over the past 5 years. A couple of weeks ago in Albert Lea, I saw not one but TWO people with their wetsuits on inside out. Yes, to newcomers there is an awful lot to figure out.

Here's a general rule of thumb - think be like a fish - you want the slippery side out.

Never forget what it was like to try and figure out how to lay out your stuff (and what stuff did you need) that first time you raced.

We've all come a long way - even if we still have a long way to go.

It was a great day down in Albert Lea. The wind howled which made the bike interesting. TFI athlete, Brian K. (pictured on the left) saw one athlete get blown across the road into another in a crosswind section.

I finished in second place in the Clydesdale division.
Here I am collecting my bling.

I'll be at the New Bri Tri this Saturday - either volunteering or racing. If you're our there be sure to say hi.

Vary Your Pace to Improve Swim and Bike Performance

2010-05-20T16:38:00.002-05:00

When you head to the pool do you swim countless laps at the same pace? Does the length of your ride dictate how fast you go? One speed for your midweek one hour ride and a slightly reduced speed for your long weekend ride? Mix it up for improved performance.

Many triathletes come from a running background. They are comfortable with speed work such as tempo runs, fartleks and strides.

If you are unfamiliar with those terms, a tempo run includes a warmup, a sub-threshold portion and a cool down. Sub-threshold pace is usually around 30 seconds per mile slower than your 5k pace. Fartlek literally means "speed play" in Swedish. A fartlek consists of alternating intervals of fast running (10k pace or faster) and easy running or walking. Strides involve relaxed sprints for short periods of time sprinkled throughout a training run.

This speed work provides higher aerobic fitness and improved running efficiency. Most of us know this.

Yet, we swim lap after lap at the same pace. Pedaling mile after mile in the upper- middle area of our aerobic zone. We're all comfortable there in the dreaded grey zone. When we are done, we feel like we put in a good workout, but didn't really suffer.

Here are a couple of ways to include some speed in your swimming: Following your basic endurance sets (100s, 200s, 500s, include some 25s or 50s at maximum speed with 20 to 40 second recoveries. It's like lifting weights in the pool.

You can also replace your basic endurance sets with fartlek sets. Either alternate fast and slow laps, or slowly build your speed over some laps and then back down your pace.

Adding speed to cycling is even more fun -especially in a group setting. Rather than spinning along in your group, institute some "telephone pole sprints." As in, "race you to the third telephone pole." Drop the hammer on your buddies. Recover for a couple of minutes and do it all over again. You can also do this on your own, but it's definitely more fun when you are pushed by others.

When you are on your own, you can add some speed with a tempo ride. Warmup with around 15 minutes of easy spinning. Be sure to include some short bursts of higher effort (around 30 seconds). Increase your effort to near race pace (sprint or olympic distance). Hold this effort for 20 minutes or break it into 2 x 10 minute blocks with 2-4 minutes of recovery in between. Finish up with 15 minutes of spinning.

By including some speed work in your swimming and cycling, you will improve your race performance. Variety also makes training more fun.

Fun with Fauna (or beware of the angry goose)

2010-05-10T15:58:00.001-05:00

When running and biking (and occasionally swimming) in the Twin Cities, we often encounter wildlife. It's usually one of the benefits of being out early or late in the day. Sometimes it's a nuisance (goose poop on the trail). Other times, it's downright dangerous.

Last spring when I was training for IM CDA, I turned a corner (one that's on the Minneman Triathlon route) and found myself bearing down on a black bear. Though I wasn't in any real danger, if I had been going faster I might have had to hit the ditch or the bear. Neither option is very appealing.

I've also been sprayed indirectly by a skunk while doing a 20 mile run before my first marathon. That was about 3 miles in. The next 17 miles were not all that fun.

This past Sunday was a gorgeous day for a run. I did a 90 minute run on a paved trail that ran next to a fairly busy road. Less than ideal but it was where I needed to be to fit the run into my day. Normally the only danger I would feel would be from inattentive motorists (or more likely cyclists on the trail).

As the trail approached a retention pond I noticed two geese close to the edge of the trail. One goose was eyeing me warily. As I got closer I moved to the far edge of the trail. The goose lowered it's head and started hissing. That's a lot like a bull in a movie stamping its foot before it charges. I had visions of getting arrested for drop kicking a 30 pound goose. I yelled "HEY" which gave it pause as I moved away without getting pecked. I've seen marks on other runners from geese.

The worst part wast that I was on an out and back so I knew I'd have to cross that grouchy goose on the way back. Those things smell fear, I swear it. Fortunately they had moved on.

Surely some of you have had encounters with wildlife. Share your story as comments below. Be sure to provide an email address. I'll contact you about sending you a free TFI running cap.

Be careful out there!

TFI Athletes Rock Ironman 70.3 Texas (and Sprint)

2010-05-03T12:04:00.000-05:00

Mike O. and Ang O. competed in Galveston last month.

Mike was attempting his first 70.3. We had spent a great deal of time putting a race plan into place. Both the bike and the run at Galveston are pancake flat. The wind can be an issue on the out and back bike. It's important to focus on your effort level not your speed - especially when heading into the wind.

Sunday the wind was in Mike's face on the way out. he watched his heart rate and kept his effort within the planned range. He got off the bike feeling strong. His first 8.5 miles on the run were all consistent. It was a bit of a struggle over the last miles in no small part due to a hiccup with his nutrition on the bike.

This race served two purposes for Mike. 1) get a 70.3 race under his belt to build confidence for IMWI. 2) test his nutrition and pacing for a longer race. Check and check.

Angie had a perfect race (perfect because her first open water swim was canceled due to high winds). She tore up the bike with a new PR and felt strong on the run.

The highlight of the weekend though for Angie was talking with pro Andy Potts.

All in all a great start to racing for TFI athletes!

Tri Season Kicks Off in Big Way

2010-04-20T10:25:00.000-05:00

Ironman 70.3 Texas kicks off the 2010 tri season for Tri For It! Coaching, as TFI athlete Mike O. does his first 70.3 on Sunday. We're looking forward to lots of pics and a full race report. Mike's training has gone very well. We've been able to ramp up his mileage without causing his plantar fasciitis to flair up. Getting this 70.3 under his belt is going to go a long way in building his confidence as he prepares for Ironman Wisconsin 2010.

Ordinarily I wouldn't recommend tackling a 70.3 this far from/close to IMWI as it means Mike is going to be facing almost a full year of intense training (not counting the prep work) with little recovery time after the 70.3. Given his injury history though, it made a lot of sense in that it: 1) allowed for a slower buildup than we might have used for IMWI standing alone and 2) it really allowed us to test whether his feet would hold up to 9 workouts/week.

Mike has done the hard work, the plan is in place, now all he has to do is go out and enjoy race day. Ang O. is also competing in the sprint distance race on Saturday. Good luck Mike and Ang!

New Tri It Package

2010-04-09T11:36:00.001-05:00

At Tri For It! Coaching we realize a lot of athletes would like some assistance achieving their goals but don't want the full panacea of coaching services. For those athletes we've developed the Tri It Package. For $275 you get:

Initial 1 hour Consultation;
10-14 week custom training plan and nutritional guidelines;
Basic Training Peaks online training log account (upgrade to Premium account available for $10/month);
Follow up 1/2 hour meeting to review plan;
Up to 2 hours of additional calls, emails or meetings with training/racing related questions;

If you would like to get started or more information fill out the contact form. While you're there take a moment to check out the rest of the Tri For It! Coaching website.

Training v. Working Out

2010-03-31T19:31:00.000-05:00

There are many differences between working out and training. One of those differences was made very clear to me this past week. Working has to fit into your schedule. Training requires adjusting your schedule, within reason, to work towards your goals.

This past week I have been on Maui with my family. It also coincides with the beginning of my 24 week build for Ironman Wisconsin. I knew I was going to have trouble getting in the bikes but I wasn't too worried about that.

Monday was to be my first day of training. Sunday night the family decided they wanted to do the road to Hana on Monday. I knew I could get in one workout before leaving. I also knew that I wouldn't feel like working out after being in the car all day. So after the kids were in bed Sunday I went down to the pool and cranked out my first training session a day early. The next day I got up before everyone and got my run in.

Tuesday I went back and biked a good portion of the road to Hana with a group ride put on by Go Cycling Maui. Donnie has a great shop and he and the support crew were awesome. The Litespeed bikes are nice. If you're going to Maui, bring your shoes and pedals and Donnie will supply the rest - including Heed, Endurolytes, Gels, bars and peanut filled pretzels which may have never tasted so good. We did 4500 feet of elevation in 40 beautiful miles. You can also ride to the top of Haleakala - 10,000+ feet of vertical. Despite how terrible this picture of me is, I had a blast. You can make out part of the road on the cliff above my head.

I'll have to work my training around the family surfing lesson on Thursday. Sacrifices, sacrifices. Aloha!

Realistic Assessment and Plan is Key

2010-03-22T09:13:00.000-05:00

"No battle plan survives contact with the enemy." Colin Powell

This is often true of race plans as well. With races the enemy may be the weather or other external forces. Usually the real enemy of executing a race plan is the athlete's failure to follow the plan. I have been that athlete before. I have discarded race plans in the first 100 meters of a race and paid dearly for it.

I have also, on the rare occasion, put together the right plan and followed it to great personal success. (Note the success was personal. It didn't necessarily translate to the podium.)

The first key is to have the right plan. This past weekend I ran in the Get Lucky 7k here in Minneapolis. It's an odd distance that I've never raced before. My training of late has been improving, but when you are starting from less than zero there's no where to go but up. The two runs leading up to the race were awful slogfests. Not encouraging.

I was concerned that I might crash and burn after the third mile. I needed a plan. I decided to go out VERY conservatively and try to build my effort throughout the race. This would be the exact opposite of my Thanksgiving race in which I overestimated my fitness and went out too fast.

The second key is to actually follow the plan. I placed myself well behind my goal pace in the start. I figured the crowd would help hold me back. I knew I would pick my way through the other runners at the beginning, but I'm better off doing that among the 10:30 min/mile crowd than the 8:30 min/milers. I resisted the temptation to follow some other runners through the crowd.

With each kilometer I felt stronger and was able to pick up the pace. By the midway point I was steadily passing runners who had gone out too fast. I ended up averaging 10 seconds/mile better than I had anticipated. Don't get me wrong, I was still slow, but I knew I was going to be.

Having realistically assessed my current fitness level I was able to set an appropriate goal and develop a plan to get there. A coach can really help the athlete by providing an objective analysis of fitness, setting realistic goals, and developing the right race day plan. The coach also holds the athlete accountable if the athlete abandons the plan. That being said, there are times when you've got to toss that plan right out the window. We'll talk about a few of those in the next entry.

Some Lessons Need to Be Relearned

2010-03-19T09:28:00.000-05:00

Heading back onto the roads after a winter of riding (or not riding) on the trainer is always a bit eye opening. This past week was gorgeous here in the Twin Cities. I converted my Guru from trainer machine to road rocket (well something like that). I went out for an hour and a half. Here's what I discovered:

I don't drink enough without my aerobar hydration system. When you're out in the wind and it's 55 degrees you don't have the same physical cues to drink that you have on the trainer i.e. the pool of sweat on the floor. You also having to navigate traffic, potholes, and sand dunes leftover from the winter road treatment. Those factors reduce the likelihood that I'll reach down and grab my bottle.

The end result was that for the rest of the day I was totally wiped out. Spent a great deal of time trying to rehydrate. I won't make that mistake again. Well, at least not until next year. The next time I head out on the road I'll have my Profile Design aero bottle in place and topped off.

The weather has returned to normal so it may be a while before I get out on the roads again. When you do ride safe and drink plenty of fluids.

Group Training Does Have Benefits Though

2010-03-09T09:01:00.001-06:00

While it's true that there are some hazards to joining a group for training (as I pointed out yesterday), the benefits vastly outweigh the risks. This is particularly true if you verify the training plan and have the strength of will to let the group go on without you when the training doesn't match with your goals.

Here are just a few of the benefits:

Safety
There have been periodic reports of lone cyclists being attacked on bike paths here in Minneapolis - particularly at night. Being in a group, whether on foot or on bikes, makes you a much less opportune target wherever you are.

Motivation
You are much more likely to roll out of bed before the sun is up when you know your group (even if it's just one other person) is going to be there waiting for you. The excuses for not working out we tell ourselves often don't hold up when they have to be given to a training partner. The group can also help you get through any rough patches during your run.

Improved Performance
For those training sessions where you are trying to push the pace or distance, having a little competition can give you that little extra needed. Just be sure you don't over reach and end up injuring yourself.

Networking
It's been pointed out to me (thanks Shaun) that group runs at conferences are great opportunities to network. This is true not just at conferences. Find a group at work that runs during lunch or before/after work. Connecting with your boss (or your boss's boss) outside the workplace is a wise career move. Group training is also a great way to connect with others socially. Everyone in the group has at least one thing in common.

The bottom line is find a group or training buddy and get out there. Many local running shoe stores offer free training groups. They usually have multiple groups at different paces/distances. Do a little research and get in the right group.

Beware of the Group Run

2010-03-08T16:25:00.000-06:00

We are taught from an early age that there is safety in numbers. Use the buddy system. Don't go out alone. Well I'm here to tell you that isn't always the case.

This past weekend I was invited to join a group for a Sunday morning run. I knew the groups pace would be fine (although this is one of the primary dangers in group training). What I didn't know was that I would end up covering 50% more distance than I planned. We were running along the river and had to make a choice to either turn around or continue until we got to the next bridge. Most everyone prefers a loop to an out and back. We thought it might add an extra mile or so. Turns out it added over 2.5 miles. Oops.

Some people can't run on their own or at least don't like to. I'll be the first to admit that having others around makes the miles fly by (even when you aren't really flying). The problem is you have to relinquish a certain amount of control to join the group. Verify the plans for the run: the planned pace, the planned route. Only join the group if the plans match with your training.

I got lucky. The added mileage didn't push me over the edge. With a full day of rest I should be able to pick right back up with my training. If the added mileage had been combined with a pace above my capabilities I would not have been so lucky.

Be careful out there!

A Real Pain in the . . . Foot

2010-03-03T10:28:00.000-06:00

Last week I swam before yoga. We started class in extended child's pose. If you're unfamiliar with yoga you basically kneel with you knees wide and then go forward with your forehead on the mat. I had just settled in when it struck me - it was like my right foot was in a vice. I kept having to straighten my foot out to keep the arch from cramping. Arrgh! It's hard to get your zen on when you have to keep readjusting and coming out of the pose.

Later that week I was talking to a TFI athlete and he mentioned that he keeps getting foot cramps as well. Most of us have heard the old standard - eat bananas and drink more. I decided there must be more scientific advice. So I started digging into the latest cramp research. Turns out there really isn't any more scientific advice. This is what I found.

Causes of Cramps
According to the American Academy of Osteopaedic Surgeons the exact cause of cramps is idiopathic. That's fancy doctor talk for "we don't have a clue" why it occurs. I recognize it because I'm married to a doctor. They note that endurance athletes are susceptible to getting muscle cramps, particularly at the beginning of the season when the body isn't conditioned for the stresses of training. Hey, that sounds like me - endurance athlete, deconditioned, starting back up. Factors that contribute to the onset of cramps:

Muscle fatigue
Lack of stretching
Dehydration
Electrolyte Depletion

Maybe there is something to that drink more and eat bananas advice.

Treatment
The good doctors at the Mayo Clinic recommend stretching and massage to alleviate cramps. Apply heat to tense muscles and cold to sore/tender muscles.

Cramps can be the result of serious medical conditions so if you experience severe or persistent cramps you should see your physician.

In the interim, drink more and eat bananas. Sometimes I guess "they" are right.

Stepping Back

2010-02-22T09:16:00.000-06:00

There may come a time in your training where you'll need to step back and reevaluate your goals. Often it's just a rough patch in your training that a recovery week can get you through. Other times it's a red flag that it's time to revise your plans completely.

One of our TFI athletes, Jane, was hit with a red flag. Jane was training for her first Olympic distance race, her first open water swim and looking for a good performance. Jane's plate is pretty full. She has two young kids, including a daughter with special needs. Her husband recently purchased a business which requires a lot of work and crazy hours. In addition to that, he consults out of town so he's traveling quite a bit.

Jane kept getting sick. We were constantly revising her training and taking time off. As soon as we started up again she'd get run down and sick again. She wasn't having fun. We talked about everything that was going on with her schedule, stress and sleep and came to the conclusion that the Olympic was just out of reach. She's switching to the Sprint distance. Her training will be much less time intensive. She's enjoying working out again and really looking forward to her race. It will still be her first open water swim. By next season, she may have the time and energy to put towards a longer race. Right now she's having fun in triathlon and still moving forward.

Having fun and moving forward. Isn't that what it's really all about?

Ask the Coach - Running Off the Bike

2010-02-01T11:47:00.000-06:00

In the other triathlons I've done, my toughest (mental & physical) challenge is transitioning from the bike to the run. The problem is not in the transition area but the actual run. My legs have such an awkward and jerk running feel to them that it takes me almost 2 miles to find my stride! - Phillip E. from Minneapolis.

Anyone who has done a triathlon (or duathlon) knows the awkward feeling when trying to run after biking. Your legs are still trying to go in circles.

There are three main ways to improve your running out of T2:

Practice running after biking;
Developing and executing the right plan on the bike; and
Improving your running efficiency

Practice Running Off the Bike
Running off the bike is a skill, just like sighting in open water, or bike handling in the aero position. In order to master the skill of running off the bike you must practice running off the bike.

Many training plans call for bike to run workouts (bricks) every other week. Typically these are a moderately long bike ride followed by a 20 to 40 minute run. These bricks are a good start to getting your body used to running off the bike.

To truly develop this skill more sessions of running off the bike are required. Additional shorter runs after many of your bike rides will help you develop the neuro-muscular pathways to make running off the bike second nature. It only takes a 5 to 15 minute run after many of your rides to help your legs adjust.

Develop and Execute the Right Plan on the Bike

Now it's race day and you've practiced running off the bike and feel like you've got it down. You mount your bike out of T1 and hammer your way through 15, 22, 56, or 112 miles, all the way to the dismount line. Slip on your running shoes and wobble out of T2. What the heck happened?

You've trashed your legs to the point where no amount of prior practice is going to make running off the bike comfortable. That's why you need a plan.

A large part of the plan is knowing how hard to ride given your level of cycling fitness. The longer the ride the more important proper pacing becomes.

Most athletes can complete a sprint triathlon pacing at or above their lactate threshold (LT). There are a variety of ways to measure LT, but to try and keep it simple, think of LT as the point at which your legs start to burn. Elite age groupers and pros can perform at this level for the Olympic distance and even the Half Iron distance. The rest of us will crash and burn if we try to maintain this level of effort for that long.

For the Olympic and Half Iron distances, if you are a typical age group athlete with some experience you will want to keep your heart rate at least 10 beats per minute below your LT for the bulk of the bike ride. That means your average heart rate will be more than 10 beats lower due to time spent coasting or braking.

The second part of the plan covers the last 2-4 miles of the bike. During this time you should BACK OFF. Increase your cadence by spinning an easier gear. The easy spinning will help loosen your legs for the run. Don't worry about the other riders hammering up to transition. You'll most likely see them again a short distance outside of T2 as you pass them smiling. Take this time to mentally run through your transition routine, rack location, etc.

Improve Your Running Efficiency
I'm going to focus on only one aspect of running efficiency since I think it is the most important aspect coming out of transition. Cadence. Most of us overstride. The long loping strides make running off the bike even harder.

While training and racing focus on taking short quick strides. Aim for 85-90 cycles per minute. That's 80-90 strides per leg per minute. In order to maintain that cadence and not burn out, we are forced to shorten our stride.

It can take quite a while to make stride changes (six to eighteen months). Start now while you are building your foundation.

Another thing to keep in mind when starting to run out of T2. Ease into it! Start off 30 seconds/mile slower than your goal pace. Keep those short strides and after a half mile or so you'll be in your groove.

Hope that helps, Phillip. Best of luck with your season.

Ask the Coach Reminder

2010-01-29T17:28:00.000-06:00

Free technical shirt and running hat if you submit a triathlon or duathlon related question to coachrich@triforit.com and the question is answered here.

Curious? Check out our company website at triforit.com.

Recovery from Swimmer's Shoulder

2010-01-28T08:12:00.000-06:00

So you ignored all the advice regarding over training and proper form in the first post regarding swimmer's shoulder and now your shoulder hurts. Or maybe you followed all the advice and your shoulder still hurts (it happens). What do you do now?

My first recommendation is that you contact your physician. If you are in the Twin Cities and don't have a sports med doc, I highly recommend Dr. Amy Stromwall with Summit Orthopedic. She is a certified sports medicine family physician. This means she doesn't do surgery but looks for non-surgical remedies. If you need surgery one of her partners can perform it. She has worked with the U.S. Olympic swim team. She understands the typical athletes' need to get back out there. She's treated me for a variety of issues (including shoulder issues).

Prior to getting in to see your doc, you should rest and ice your shoulder. This means discontinue swimming until your shoulder pain has resolved. I know, I know . . . you've got a race coming up in X weeks, you can't stop now. Listen to your body. The pain is telling you something is wrong. Pushing ahead now will worsen the problem and could result in surgery. Missing one race is better than losing a whole season. Ibuprofen also will help with the pain and inflammation.

So your shoulder has started feeling a bit better from the rest, ice and ibuprofen. Now what? Here are some shoulder exercises that can help strengthen your rotator cuff. If you have a technique issue with your stroke you will need to address that as well.

I am not a physician (although I am married to one - and no she's not Dr. Stromwall). I am not a physical therapist either. I am not giving medical advice. These exercises are just typical rotator cuff strengthening exercises, similar to the ones I was given when I had a shoulder issue.

Isometric Internal Rotation
Stand near the end of outer corner of wall.
Bend elbow to 90-degree angle and keep elbow close to body, lower arm level with floor.
Press palm of hand into wall for 10 seconds. Repeat exercise on other side.

Internal Rotation using Dumbbells
Lie on side.
Hold dumbbell on same side, Bend elbow to 90-degree angle. Keep elbow against body.
Slowly lift dumbbell upward and toward body.
Pause, and return to start.
Repeat 10 times. Repeat exercise on other side.

Internal Rotation using Resistance Band
Attach resistance band to doorknob / wall.
Stand with right side to wall.
Hold resistance band with right hand.
Bend elbow to 90-degree angle, hand facing frontward and elbow close to body.
Slowly rotate hand toward the middle of the body.
Return to starting position.
Repeat 10 times. Repeat exercise on other side

Isometric External Rotation
Stand with side to wall.
Bend elbow to 90-degree angle. Keep elbow close to body.
Press back of hand into wall for 10 seconds. Repeat exercise on other side

External Rotation using Dumbbells
Lie on left side.
With right arm, hold dumbbell next to body, elbow bent 90-degrees.
Slowly lift upward until back of hand faces backward.
Return to starting position.
Repeat 10 times. Repeat exercise on other side

External Rotation using Resistance Band
Attach resistance band to doorknob / wall.
Stand with left side to wall.
Hold resistance band with right hand.
Start with right hand in middle of body, elbow bent 90-degrees.
Slowly stretch band by moving arm outward until back of hand facing backward.
Do one set (10 repetitions) Repeat exercise on other side.

Lateral Raise using Dumbbell
Stand or sit in chair.
With arms at side and thumbs pointed upward, slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
Repeat 10 times.

Lying Lateral Raise using Dumbbell
Lie on left side. Hold dumbbell in right hand in, placed in front of thigh, palm facing leg. Keep elbow slightly bent. Raise dumbbell slowly until arm is at 45-degree angle.
Return to starting position.
Repeat 10 times. Repeat exercise on other side.

Lateral Raise with Internal Rotation using Dumbbell
Stand or sit.
With arms at side and thumbs pointed toward ground (shoulders internally rotated), slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level.
Repeat 10 times.

How's that Resolution Working Out?

2010-01-23T16:20:00.000-06:00

Just thought I'd check in and see how your New Year's Resolutions were panning out now that we're hitting the end of January. Been skipping those workouts already, hitting the M&Ms by the handful (guilty), not getting enough sleep?

It's definitely not too late to start moving in the right direction in 2010.

Challenge yourself! Pick a race, sign up (lots of them have registration open already) and start training.

If you don't know where to start, shoot an email to coachrich@triforit.com and I'll help you get on track.

Ask the Coach - Swimmer's Shoulder Prevention (Recovery to Follow)

2010-01-19T13:28:00.000-06:00

Shaun J. from the Twin Cities asks "What's the best plan for recovering from and preventing swimmer's shoulder?"

That's a really timely question as a lot of triathletes are making their way back into the pool after taking some time off. There's a real temptation to try and pick right up where you left off last season. "I was swimming 2,500 - 3,000 in my workouts last year so I'll do that again." Couple the inevitable loss of swim fitness and stroke degradation from the time off and it's a recipe for disaster. That disaster has a name, and it is swimmer's shoulder.

Before we get to prevention and recovery, we should probably talk about what swimmer's shoulder is.

Your shoulder joint is stabilized by a group of small muscles which together are called the rotator cuff. The long head of the biceps tendon also helps stabilize the shoulder joint. Swimmer's shoulder is the result of inflammation in these muscles and tendons from overuse.

The inflammation and resulting shoulder instability can cause impingement (pinching) of the biceps tendon.

This pain is typically felt during the early to mid-pull part of the catch phase of the front crawl. It can also occur during the adduction phase of the recovery (when the elbow moves away from the body).

Initially it presents as a dull ache during training which goes away after awhile. Eventually the pain may persist and increase in intensity - impacting the athlete's sleep and non-swimming activities.

Prevention

Like most overuse injuries the best treatment is to avoid getting the malady in the first place. The two root causes of swimmer's shoulder are increases in training volume and poor technique. Too rapidly increasing your training volume requires the stabilizing muscles to continue to work in a fatigued state. As you tire, your stroke technique tends to degrade requiring more strokes/lap which causes additional inflammation.

Avoiding excessive volume increases is the simpler of the root causes to eliminate. The old standard of increasing no more than 10% per week applies to swim training as well as the bike and run. This is particularly true when getting back in the water after a break. Caution is advised. There's plenty of time before the season starts. That extra 5x100 with 5 seconds rest isn't going to make your season, but it could push you over the edge into over training and wreck your season. Using hand paddles or gloves can quickly cause over training type fatigue in your shoulder and should be used judiciously.

Muscle imbalances also increase shoulder instability. Triathletes are particularly susceptible to developing muscle imbalances since we focus almost exclusively on freestyle. Maybe we throw in some breast stroke to warm up and cool down. Adding some backstroke and even "gasp" butterfly will make you a more rounded swimmer and help prevent swimmer's shoulder. It also will help prevent the dreaded freestyler's hunched posture - which the aero position on the bike also contributes to. The backstroke is a particularly effective stroke for catching your breath during a race.

Poor technique is a harder cause to eliminate - but with proper guidance (dare I say coaching), patience and hard work, your stroke will improve. Stroke issues that can cause impingement include hand crossing the mid-line of the body upon entry, having your thumb down upon entry, single sided breathing, and inadequate body rotation.

Many swimmers crossover upon entry. Not only is this an inefficient stroke (it's like putting the brakes on every time your arm enters the water), but it puts greater stress on the shoulder joint. One trick to avoid the crossover is to think of your arms tracking on parallel lines on each side of the black line on the bottom of the pool. If you've been crossing over in past and now it feels like you're making the "Y" in YMCA, you're probably doing it right.

A thumb down hand entry causes great shoulder rotation and increases stress on the joint. Focus on flattening your hand as it knifes into the water on entry.

Most of us have a favored side for breathing. Some breath exclusively on that side. This puts your other shoulder at risk as it must work harder balancing and maintaining forward motion while your head is turned. Bilateral breathing spreads this load between both shoulders. The best way to become a bilateral breather is to force yourself to breathe on your offside. One of the drills I do every time I go to the pool is swim some 25s breathing only on my offside. At first it felt really awkward. With practice it gradually became more natural.

Body rotation is essential for efficient freestyle. It utilizes core muscles rather than just pecs and lats to provide propulsion and puts less stress on the shoulder. One drill to focus on this rotation and proper arm position is the fingertip drag drill. Keeping your elbow high drag your fingertips along the water during your recovery. This photo shows proper arm position with good body rotation.

In my next entry I'll discuss some recovery/treatment methods for dealing with swimmers' shoulder.

Thanks for the question Shaun! Your hat is on its way.

The Tri Tops are in!

2010-01-13T13:37:00.000-06:00

The new Tri For It! Coaching Garneau tri tops are in! We're pretty excited with how they turned out. Remember, you get one of these when you sign up for 6 months of coaching. You also get one in your sixth month of month by month coaching or when you sign up for your second 3 months coaching.

Watch for Team Tri For It! at local triathlons starting this spring.

Answering the "What Should I Eat Today?" Question

2010-01-05T10:08:00.000-06:00

In addition to asking "What should I do today?", athletes often wonder "What should I eat today?" At TFI, we strive to answer both of those questions.

What you eat should vary with the duration and intensity of your workout(s) for that day. There's a reason why you find yourself in the kitchen after a long ride eating everything in sight. Your body needs fuel to repair itself and replace the energy stores you've used. As long as you are careful about your choices (no, that whole 4 meat pizza is not a good post ride choice) you no longer need feel guilty about your post ride feeding frenzy.

We prepare macro-nutrient (carbohydrates, protein and fat) guidelines for our athletes taking into account their weight and training load. Here's an example of one prepared for Coach Rich during the preparation (base) training cycle:

Once you get over the seemingly ridiculously high calorie amounts (one of the few advantages to weighing 100 kg), you'll notice that only the carbohydrate values change based upon the training volume. If the intensity or strength workload increased the protein intake would also increase. These guidelines assume that weight maintenance is one of the athlete's goals.

With their macro-nutrient guidelines, the athlete can modify their food choices and volume to fit the guidelines. Initially it does take some effort to track the carbs, protein and fat, but eventually it becomes easier. The athlete begins to think about food as fuel for performance.

Tis the Season of Stress, Darkness and Maintenance

2009-12-17T09:41:00.000-06:00

December may be the toughest month to be a triathlete in the Upper Midwest. The first local outdoor triathlon is almost 5 months away, there's less than 9 hours of daylight, and we've had some single digit temps (for highs). Throw in the additional social, work and family obligations combined with the dietary minefield of tins of cookies, eggnog, and parties and pretty soon you start to feel like your 2010 goals are slipping away.

There's one word to get you through the next 2 weeks - maintenance. It doesn't take a lot of exercise to maintain a given fitness level (or at least minimize loss). You might not have time for that 1-3 hour spin on your bike. A 30 minute ride with some intense intervals will help you stay in shape, burn off some of those cookies and provide a positive stress relief. You can apply the same principles to running or swimming. Shorter intense workouts will allow you to fulfill your seasonal obligations without major fitness setbacks.

Your family and coworkers will appreciate the additional energy and happiness you get from taking some time for yourself. Now get out there, get your workout in, you've got parties to attend or shopping to do or . . .

Make your 2010 New Year's Resolution Stick

2009-12-14T09:33:00.000-06:00

Almost 50% of adults make New Year's resolutions. 1 in 4 don't last a week and 1 in 2 don't make it six months.

So you want 2010 to be the year that you really do get healthy, lose weight, get more fit, or get faster?

Tri something new! (pun intended, I mean look at the name of our company). If you've never done a triathlon go to Active or Trifind. Find a local race this summer and sign up. If you have done a triathlon, try (enough of the puns) a new distance. Find an Olympic, Half Iron or Iron distance race and register.

Now what have you gotten yourself into? You're not sure you can finish that race. PERFECT! Fear can be a great motivator. The second week in February when you're tempted to blow off that workout, or have that 3rd piece of pizza and a 2nd beer to wash it down, you might stop and think. "I can't do that I'm training for X and I'm not even sure I can do X."

You will find that there is a difference between working out and training. When you're working out it can be very easy to skip or short change a workout. (What's one spin class, or weight set, or run going to matter?) When you're training you're following a plan and in reality one workout won't matter, but it feels like it does and you won't be as tempted to cheat yourself.

Not coincidentally, if you're not sure you know how to get from January 1 to the finish line, Tri For It! Coaching is here to help. We also know that budgets are tight so we're offering a Resolution Sale - 15% off the monthly fees posted at triforit.com.

Ask Coach Rich

2009-12-04T11:32:00.000-06:00

The Tri For It! Coaching blog is letting you take charge.

Have you got a burning tri related question? Send it to coachrich@triforit.com.

If your question appears on the TFI blog you'll get a free Tri For It! Coaching running cap. Be sure to include your full name and address in the email if you want a cap. Also include a pseudonym if you don't want us to use your real name (e.g. Lost in Transition).

TFI will not use or share any of your personal information (other than to send you the cap). You don't need to be a TFI athlete - anyone is eligible.

Ironman World Championship 2009 Promo Video

2009-12-03T13:08:00.000-06:00

Check out the Ironman World Championship 2009 Promo video. NBC is carrying the replay on December 19 at 3:30 p.m. Central (check your local listings to confirm). Be sure to record it, too. It's great to watch while spinning on your trainer.

Thanksgiving Races

2009-11-27T10:43:00.001-06:00

We had 5 TFI athletes running races yesterday. What better way to start Thanksgiving than to pre-burn your calories?

RT was running a 12k race to Hoover Dam outside of Las Vegas. It was a hilly course on gravel roads which presented a new challenge for RT. Because of the hills and numerous tunnels (how cool is that) he had no gps for pacing. He used heart rate and rpe (rate of perceived exertion) to set his pace. He finished strong picking off runners all the way to the finish line.

As previously blogged, OB and Ang were both running an 8 mile Turkey Trot in Dallas. OB used the race to test our LT calculation. When we did his test we tried to be conservative in calculating his LT to avoid running too hard and potentially getting injured. The race results reflected this as he was able to run at LT and then kick it in for the last mile well above LT. Great job OB!

Ang was using the 8 miler as a tuneup prior to the Rock n Roll 1/2 in Las Vegas, December 6. It went as planned and she is now recovering and tapering in preparation for the big race.

BK and Coach Rich ran the Fast Before the Feast 10k in White Bear Lake, Mn. BK stuck to his plan and finished strong (passing Coach Rich with just under 2 miles to go). Add the 1 hour massage BK won in the raffle and he had a superb morning. Coach Rich knew his training had fallen off and had backed off his pace goal. Even the revised goal turned out to be too ambitious as his knees started complaining and he had to shut it down at mile 4; finishing a couple minutes back. Sometimes life gets in the way for all of us.

The Value of a Priority C Race

2009-11-15T19:58:00.001-06:00

First things first. What's a C Priority Race? It's a race you do while training for a more important race. Typically, you do not adjust your training leading up to the race (i.e. no taper). The reasons for doing such a race are many: already signed up for it, breaks up the training regimen, racing is fun.

You can use a C race for different purposes. TFI has 2 athletes, OB and Ang, running a Thanksgiving Day 8 mile Turkey Trot down in Dallas. Ang is using the run as a supported (think gatorade stops) run 10 days before she runs the Vegas Rock n Roll Half Marathon. She's going to test her morning routine including breakfast, attire and her pacing.

OB on the other hand doesn't have another upcoming race until April. He's going to use the race to validate the LT we calculated for him earlier this month. He's going to go out at a pace that will be at his LT and hold it for the race. It should be a tough effort, but he should be able to hold it for the whole race. If he can hold it, but barely, we'll know we hit the LT.

Other TFI athletes racing on Thanksgiving include Coach Rich and BK running in the Fast Before the Feast 10k in White Bear Lake, Minnesota and RT running the Six Tunnels to Hoover Dam in Vegas. Look for photos and reports here sometime on Black Friday.

Calculating Lactate Threshold

2009-10-26T17:03:00.000-05:00

This past weekend was a test for one of our TFI athletes. OB is taking a test to determine his lactate threshold (LT). What's an LT you say?

Physiologically it is the approximate point where your muscles start using an anaerobic process to create energy. The anaerobic process creates a lot of waste products including a hydrogen ion that causes the burning sensation in your legs at the end of a race. You can maintain an effort at this pace for around 60-90 minutes. (Aren't you glad you asked!)

We thought we would take this opportunity to talk about an easy way to figure out your running lactate threshold.

For an experienced runner, run a 5k. There's your answer. Of course it's not quite that simple.

Run a race that will take you between 20 and 30 minutes. For many people a 5k will fit the bill. The average heart rate that you maintain over the course of the race will be approximately 104% of your lactate threshold. It's important to maintain a steady effort or run negative splits in the race. You can't go out and blow up in the second mile and use your average.

OB had a great race and maintained a heart rate between 169 and 170. We conservatively put his LT at 162. We'll use this figure to set goal heart rates in all of his run workouts. In a few weeks he'll run another 5k and we'll compare both the heart rate and pace to see how he is improving.

What you will probably find if you do this test is that you have been running your long runs too fast and your speedwork too slow (unless you are already a TFI athlete). Armed with your LT you can stay aerobic on long and foundation runs and hit either your threshold or anaerobic goals on your fast days.

If only they gave out t-shirts at all your tests.

Congrats BK on TCM!

2009-10-07T21:39:00.000-05:00

BK finished his first marathon this past weekend at the Twin Cities Marathon. Here he is pointing to his adoring fans.It wasn't easy, but he reached his goal of the finish line and is already talking about doing another one. How he'll fit it in with his plan to do at least 2 Half Ironman distance races we're not sure.

Way to go BK!

TCM Marathon

2009-10-02T23:23:00.000-05:00

Tri For It! athlete BK is preparing to cap off a year of firsts on Sunday. In 2009 BK has completed his first Half Marathon and his first Sprint Tri. On Sunday he attempts his first full Marathon at the Twin Cities Marathon.

His training has gone superbly and he's reached the start line healthy. No small feat for us larger athletes.

Best of Luck BK - Coach Rich will be following you online while attending the USAT Coaching Clinic in Seattle.

Big Weekend at Tri For It! Coaching

2009-09-29T14:07:00.001-05:00

This weekend at Tri For It! we had two athletes competing. AP raced her first duathlon at the Aflac Irongirl Duathlon in Bloomington, MN. At the same time OB was finishing up his 2009 season with an Olympic distance race in Dallas, TX.

AP was more than ready for the event, even after the course was changed to include a 1/2 mile climb (twice). She finished in the top 25% overall. She was a strong biker to begin with and has gotten stronger. Her running has REALLY improved - she almost even likes it now. Ok, that was a stretch.

Here's AP showing off her race bling after a job welldone. Congrats AP! We'll make a TRI athlete out of you yet.

OB finished his race on a hilly and windy course that really challenged him. We knew going into it that he wasn't as well trained as we'd like (due to life circumstances). We put together a plan for the race that we thought would allow him to challenge himself and feel good about his performance.

OB pushed a little too hard on the bike and early in the run and suffered for it on the last 2 miles of the run. It will serve as a reminder of the importance of pacing that hopefully he will carry with him next year at Ironman Wisconsin.

In Tri For It! news, we are pushing ahead with the new logo and website design. Watch for more announcements in the near future.

Stay Tuned

2009-07-02T09:47:00.000-05:00

At Tri For It! we are committed to your success in multisport - however you define it.