Podium Finishes for TFI Athletes

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!

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

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

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

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

1. It didn't snow today (yay!)
2. Minneapolis has cleaned the streets in my neighborhood
3. Tulips opened
4. 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!

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

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.