It's March 1 - Time to Turn Lambs into Lions!

It's time to turn the old saying on it's ear.  Supposedly March comes in like a lion and out like a lamb.  If your winter training has been more lamb than lion, you need to channel your inner Mufasa/Simba/Nala - you pick your favorite lion as long as it's not the Cowardly Lion for the Wizard of Oz.  There's still time to make significant improvements in TECHNIQUE and fitness before race season starts.  That's right, there's still time to make you a tri lion.

Often I get approached by athletes who have their big race 8 weeks away.  Yes, I can help them get ready for it.  We can make some strides in fitness, technique and strategy.  With 16 weeks we can REALLY make improvements.  Making you fitter and more efficient.

So don't wait - ewe won't regret it.

Get Over It! and Get After It!

It's time we get over whatever is holding us back and get after it. Props to Olympian Carrie Tollefson for the Get After It! - she uses that mantra on the track and in life http://www.ctollerun.com/

A couple weeks ago, our pastor was talking about how he used to work out, how his scale was loudly announcing that he needed to work out, and how the guilt over not working out was preventing him from starting back up.  He then related this to his faith, but for our purposes we'll stick with the working out portion of the message.

Guilt over past failures often prevents us from achieving future success.  Eat more than you wanted over the holidays, or at a Super Bowl party?  Already abandon those New Year's resolutions?  Is your bike and trainer collecting dust rather than sweat?  Get over it!  Your bike and trainer already have.  They are ready to take you back.  (You may need to brush off the dust and put a little lube on the chain - but then they'll be ready.)

At Tri For It! we take each athlete as they come - that is to say, we don't judge you for your past failings. 

One of the ways to get on the road to success is to have someone to whom you are accountable.  For some the fear of having to tell their coach or workout partner that they just didn't feel like training isn't worth the guilt.  It's just easier to do the workout.

And if you didn't do the workout (or several workouts) your coach isn't going to judge you.  He's going to work with you, remind you of your goals, examine why the workouts were missed, and adjust future training sessions to help you Get Over It! and Get After It!

Take Motivation Wherever You Find It

As many of you know, this offseason has been a trying on for me (Coach Rich).  In October I was experiencing some shortness of breath on runs and some calf tightness.  After a car trip my left calf was swollen with pain in the calf and left hamstring.

A visit to the doctor led to an ultrasound at the hospital, which led to a CT scan of my lungs, which led to me being admitted to the hospital with a DVT and multiple diffuse pulmonary embolli (PEs).  In english, that means I had a clot in my leg (starting in the calf and progressing above the knee).  Parts of the clot had broken free and lodged in/around my lungs.  I was lucky.  A significant proportion of  PEs are found at autopsy.

I'm on medication (blood thinners) to prevent additional clotting while my body reabsorbs the existing clots.  I've been cleared for "whatever exercise I can tolerate."  Initially I could only run about 1/2 mile before the leg would swell and I would have to walk.  Finally I was able to work up to 1, 2 and then 3 miles.  At 3 miles I felt like I was actually working out again.  Then I caught a cold - 2 weeks of no workouts. (wow this is coming off as a poor me entry - and I assure you - it's not)

I traveled to Duluth for my son's hockey tournament.  Duluth and I have a running history.  I ran Grandma's Marathon 14 months after my first 5k.  I've run the 1/2 there multiple times.  It's always a great weekend and I highly recommend it.  Despite the cold forecast and the fact that I hadn't run in weeks, I packed the shoes and cold weather gear.  The first morning I awoke to this:

The Lake path was clear of snow/ice.  It was gorgeous!  No excuses!  I threw on my gear and headed out the door.  Yes, I only ran 2 miles - but I was back out there and that was the import thing.  Here's the lift bridge as seen from my turnaround.

 Whether it's a chilly sunrise over Lake Superior, a warm ocean breeze, or the quiet of running in the woods as snow falls - accept your motivation where you find it. AND GET OUT THERE!

Next Season . . . Starts Right NOW!

Most of us have finished our multisport season for 2012.  It's great at the end of the season to take a break and recharge.  After that break it's important to take a look back at the past year and take what lessons are there to be learned.

Not every race went the way we wanted it to.  This commercial from Dick's Sporting Goods spoke to me (probably because my training partner beat me in our last race).  Even if you weren't "defeated" - there's always room for improvement.  Figure out what you need to improve and get started.

Next Season Starts Right Now!




And yes, I'll be taping the results from that race on my refrigerator (because that's where I need to put in less work).

Transition Tips

 Questions about transition set up?  Here's how Coach Rich rolls.  This weekend a significant portion of the Tri For It! family has their first race of the season.  Many of them are experienced triathletes who have their transition set up locked in.  For the others:

Transition Set up:


You don't need a ton of room in transition.  Bike in rack.  Helmet (with glasses inside) set on bike.  Some races want you to put your helmet on before touching your bike - others you just need it on AND BUCKLED before mounting the bike.  Usually I tuck my bag under my rear wheel to conserve space.


Transition gear laid out on either mat or small towel (not a beach towel - some of these racks are packed and no need to hog space).

 

 I lay out my stuff in the order I need it front to back.  Bike shoes with socks tucked in or laid on top.  Yeah, yeah, lots of elites and elite wannabes race without socks, but I'd rather take 3 seconds to put on socks than limp in with blisters.  One of these days maybe I'll make the leap to sockless, but for now I'm putting on socks.

I generally try to place wetsuit where the bag is located in this picture (unless there's room to hang it on rack).  You want to avoid setting the wetsuit where it will get your running shoes wet.

Running shoes behind bike shoes.  I usually place running cap with race belt, watch and sunglasses tucked inside next to running shoes.  Coming in for T2 off the bike I swap shoes, dump my helmet and cycling glasses, grab the hat and go.  I can put on my running sunglasses, race belt, watch and cap while I'm moving. 

Once I've got my stuff set up and prior to leaving transition I make sure I put on sunscreen, body glide and heart rate monitor.  Where to put the glide you ask?  Any place that your wetsuit rubbed when you practiced in it - because you all practiced in it . . . right!  Back and side of neck and lats are common locations.  You can also put it on your lower legs to help with removing the suit after swimming.

Make sure you have your goggles and cap before leaving. 

No rain in the forecast this weekend but I usually have plastic bags that I can tuck my shoes/gear in (one for bike, one for run) if there's ANY chance for precip.  That way I can at least start each leg with dry gear.  I include a second pair of socks as dry socks feel awesome after a long bike (not really necessary for shorter races). 

Have a great weekend of racing!  This is the fun part. 

Prevent Workout Interruptis

Triathletes rely on their equipment.  It's what attracts some of us to the sport.  Geeky gps watches, flashy bikes made of exotic materials, bright shoes named after English physicists.   Today my equipment failed.  Worse that that, I failed.  Failed to plan for that failure.

I went to the gym with 1 pair of goggles in my bag.  That's the last time that will happen.  I wouldn't start a training ride without replacement tube, CO2 cartridge and tire wrench.  Now I won't head out for a swim without backup goggles.  I don't think I'll carry this preparation so far as to carry an extra pair of speed laces on a run, but you never know.

Well at least I had a spectacular 267 yard warmup before they failed.

Get your new TFI Cycling Jersey

We've put together a new Tri For It! Coaching cycling jersey for 2012.  You can also get a sleeveless jersey or tri top.  We hope you like the design.  $50 gets you a jersey or tri top.  For sizing information check here Champion Size Chart.  Email coachrich@triforit.com to get yours soon.