Spring training- palm trees & hail- what up?

Palm tress one day, torrential rains and hail another….I’m taking it day by day, week by week with this freaky spring weather with outdoor rides and runs.

I launched into my spring outdoor training (I thought) with spring break in Orlando Florida…ah, I love the warmth of the sun and the sight of palm trees. But along with the spring comes heavy rains, which we had while on vacation. Then just last week in Chicago, we had hail!! What the????

On a long run in Florida – the first 90 degree day- my heart rate sky rocketed quickly. Just not used to the heat. It does take time for the body to acclimate. My coach, Mary Bradbury, said not to worry, that my HR bumped into my top zone when I was trying to keep it in my lowest zone. Then with heavy rain, I was bound to the fitness center for a short cycle- so hard for me to be inside even for 30 mins since it was warmer than Chicago! Bruce and the kids swam in the rain – not stopping them from having some fun.

But hey, can’t complain- we got away and even swam some strokes in the lazy river at Discovery Cove with our snorkles on. The current helped and it was so cool to swim with the sting rays and exotic fish! Eric absolutely loved it!

I thought my days inside were numbered. I did hook up with Kim and a few other’s for a long ride outside – ah….fresh air on the face, wheels moving underneath, a smile to my face….but the bum has to adjust! On the trainer I can take more breaks sitting up right. On the road, I wanted to stay in an aerodynamic position to get used to it and fight off the wind.

I was able to get 2, 2 hour rides in outside followed by 2 short runs the past couple of weeks.My legs felt it, but I do love doing a brick – there’s something about the feeling of adjusting physically and mentally between two sports that is so self satisfying. I’m not intimidated by it anymore and  look forward to “shifting gears” so to speak.

Yesterday, I had a 50 min swim and a 30 min spin….then felt ready to run for a few minute (but didn’t). Since training with Mary for almost 4 months, I’m really feeling like I’m putting energy in the bank…even if I do a tri right now, I feel like I’ll complete it not feeling totally spent, but ready for more! I told Bruce that I felt this way after my sprint race in Chicago and it’s an amazing feeling.

Libby and I have been fortune with PR for our book:  www.www.makeitbetter.net/better-you/fitness/2776-me-a-triathlete-come-on has an interview on us with an excerpt from the book, we’re in Today’s Chicago Woman’s April issue (see a PDF on our website www.trithejourney.com) and then met Elliott Harris from the sports section of the Sun Times last week. He’ll be posting his interview and video with us next week….then we have an interview on Monday with WGN! Very exciting….so STAY TUNED!

Get going to YOUR TRI Training!!! Let me know how it’s going!

Zoom, Zoom…Felt Tri bike & Yoga for off-season training

An email tempted me; Tri bikes on sale…it’s hard not to check out a good post-season deal. Especially when I just completed an intense tri race- full of athletes with super fast bikes.

Bruce and I couldn’t resist visiting Village Cycle to see for ourselves first hand what was on sale and in stock. If I wanted to kick up my cycling a tri bike was one sure way to do it.

We were like kids in a candy store when we entered the cycle shop. I just had to reach out and touch a few jerseys and gazed over at the bikes for sale while we stood and talked to Vince, the owner, about what I was looking for. He initially did some measurements – in seam height, leg height- then eyed some tri bikes to pull out and show me. Being 5’4″, I was bound for a small frame – 50″ or 52″. Cervelo & Felt were the 2 he had…one had small wheels – 650′s- which looked like a kid’s bike! I sat on this one, a Felt with larger wheels (so we can interchange Bruce’s Zip racing wheels with them), and a Cervelo. Vince looked at my reach to the areo bars, but even more importantly, the length of my legs to the pedal when it’s on the down stroke. Vince said he could “squeeze me” in the Felt – adjust the seat post to almost the lowest level possible, and then adjust the handlebar post so my reach would be ideal. I felt OK with my reach and we ended up NOT switching out the post.

We definitely wanted the larger wheels – I just felt too low to the ground with the 650 wheels. We narrowed it down to the Felt- B14, 2011 (yes, I know, not this years model on sale, but this was still an OK price with a bit of a discount given that Bruce bought a tri bike here….). Bruce loved all of the components: carbon fiber frame, Dura-Ace derailleur, Vision cranks, TTR 3 wheels- 700, Vince set up the bike on the fitting stage in the trainer so I could pedal and get into position. A mirror was on the wall and I could see my pedal stroke – I wasn’t “scrapping” the dirt off my shoes. I think this was from my Trek Madone not being in the best position for me. The Felt I was on was a little tighter feeling and I could get my heel down a bit easier. I was a little squashed on the bike – but this is how you should feel – tight and aerodynamic!  The aerobars felt great – nice a low but comfortable. We even adjusted the angle that my elbows were resting on the pads – out a bit and not too tucked into my chest.

Vince spent another 45 minutes adjusting everything on the the bike to my body size, taking the bike back to the shop for slight, mm adjustments. THIS IS KEY to a good fit and a good ride (I found out today as I rode!). This was my new buddy! I knew I’d be able to put lots of training miles on this baby!

Despite a very cool day, I just had to take a quick spin on it through the neighborhood. All 4 of us went out and I seemed to just zoom on it! It was so light and almost didn’t even feel like a bike, but yes, it has 2 wheels, handlebars, brakes and gears….

I took it for a 60 min ride today – gorgeous warm fall day today. Couldn’t resist. My pedal stroke seemed effortless and my legs felt strong. I noticed my hips were feeling good – not strained at all – and was thinking maybe my road bike fit was not perfect. Maybe my seat was too high. Anyway, the bike is awesome – I felt comfortable even when I pushed it. Gotta love the aerodynamics while I’m cycling alone and the white spokes in the wheels – just looks fast and FUN!

As far as Off Season training (OST), I took most of last week off and was super tired every night. This past Tuesday I tried a Vinyasa Flow II yoga class at North Shore Yoga in Northfield. Before starting into triathlons, I did a lot of yoga and loved the strength conditioning and calmness it brought to my day. I knew this class would be a challenge. I fell right back into it – knowing all the poses and trying to do most of the binds. The teacher was excellent – calling out all of the positions in practically a different language. I was amazed at her strong little body and some of the holds she could do! Wow – those would certainly help my tri training! I managed to get through the 90 minute class in a 80 degree plus room. At one point I thought, if I can race for almost 3 hours, I can do this yoga class for 90 min! Yes  I Can!

Sore, sore, sore the next couple of days….it’s a work out no doubt. I’m hooked and will try a few more classes in the area before settling in.

Master’s Swim at Glenbrook Aquatics is also on my OST agenda. Improving my swim technique this winter is one of my goals. I AM setting OST goals!

10/10/10 is Chicago Marathon this Sunday- GOOD LUCK TO ALL THE marathoners!!! ENJOY your run!!!

Check out my LIVESTRONG article on choosing a tri bike

Race Week!

It’s race week – again. I thought I’d be long done with the tri season, but I’m happy (and grateful) I’m not. We’re on the road to Tuscaloosa soon!

Race week is also a little nerve wracking – we’re just days away from the big race. I’m nervous, but also excited, and feeling ready. I do enjoy racing – putting all 3 sports together and giving it my all. I work hard on the course, but I’m happy to be out there – pushing, challenging, and celebrating. Afterward – there’s a natural high like no other.

Practicing T2 this week- sliding in and out of my shoes and dismounting my bike while moving has boosted my confidence….suddenly T2 isn’t so long and cumbersome. If you can, clip your shoes into your pedals, ride in your bare feet on top of your shoes, slide them in while riding slowly. It’s so much easier that running out of T1 without your clip shoes on and it just simplifies the whole process. No need to worry about shoes – just grab your bike, helmet, and glasses and your off. I did this at the Bangs Lake race and I had the fastest T1 in my age group!

So, with that said, Kim and I practices lots of cycle- run bricks this past weekend. We felt strong and transitioned smoothly. Our legs are ready – and now our minds are also.

Bruce and I are trying out Shark Salts- as suggested by pro Jenna Shoemaker. It’ll be HOT down in good ‘ol Alabama, so we plan to take our sodium tabs so we have plenty in our system as we race.

Thanks to Kim and Mark for a good tri suit find at the Chicago Triathlon Expo…they met Andre with Kiwami. We can’t wear wet suits for the race, so they were looking for a cool tri suit that will be fast and comfy for the whole race.  We tried them on and – WOW- so sleek, cool and comfy. Andre said a many athletes going to Kona in Oct are ordering these since they can’t wear neoprene..I’ll be wearing mine swimming in the pool tomorrow (also 83 degrees – the predicted temp of the river in Tuscaloosa) so it’ll be perfect. Check back for you Kiwami tri suit review tomorrow…..

Then it’s pack lightly , check over our bikes and load up. Bruce did take my bike in for a tune up over the weekend and I highly suggest you do so at least once during the season and certainly before a race. My gears were tight and loud – and they adjusted them so they are now smooth as silk. Gotta like smooth riding!

Swim, Ride, & Run on!

Kicking into high gear for longer workouts. Finding my run cadence – it does matter!

The time has come to kick my training into a higher gear. A higher level, which means longer workouts with even more intensity. And I can feel it. The good and the bad…well when it comes down to it, there really isn’t a bad side to it all!

This week on my tempo run, I really paid attention to my cadence – that is my leg turnover. I played around with a quicker run – less time in the air, which means less chance for injury and a quicker run pace. When I questioned coach Mary Bradbury about cadence, she sent me a blog that explained – it’s good to keep a fast cadence to minimize impact which means fewer injuries. Keep your feet underneath you and you will generate more momentum. Keep your stride length small. Bruce says that while running he thinks – “get your foot down.” So I did. And it worked! For one of the miles on my tempo run (race pace run) I ran it in a 7:35 min mile pace.  My fastest…..the key is to help prevent impact…gotta love it.

I incorporated some longer swims in my workouts this week, too. Breaking them down into doable drills, sprints, swims, pulls etc…so swimming an hour doesn’t seem so daunting. The more you do anything, it seems less daunting. Count strokes, mix things up and before you know it, you’ve swam a mile or more! Focus on drills and techniques, play games in your head. It makes the workout more fun! And definitely try to swim with a friend if possible.  It’s fun to chat while taking short rest breaks…

So, gearing up for Nationals – means long weekend rides with runs (bricks) with Kim and some fun swim or run sessions. We may do the North Shore Century ride in Evanston this Sunday. Looks like a blast! And you can join in and do various mileage – 25, 50, 62 ( metric century),or 70. I have a new perspective on endurance! And am totally enjoying the exhilirating feeling of finishing long rides followed by moderate runs. I can feel my cardio improving and my leg and arm strength increasing. The body is amazing.

The USAT website gave an event update – the water temp there is 88 degrees F! Bath water!! No wetsuits zone….they also have the Tuscaloosa cycling route available on the computrainer, so will check to see if we have this one already or will purchase to give us  opportunity to ride  the course a few times prior to the race. Great!!

AND lots of good sleep! I’ve been out cold by 10:15 pm at night. Sometimes earlier. Going to bed now before our 12 year old. It was bound to happen.

REST & RECOVERY are key to building endurance.

Today, am shopping online for fun workout gear on Athleta – my favorite women’s athletic clothing shop! I LOVE it…choosing some cooler weather running stuff – long sleeve twist top and year-round run short. Maybe the “kick-booty” pant and some Teelicious Tees and some fun skirts.

Pre-order book, TRI the Journey – now online! Stepping up workouts for Nationals

This just in – posted yesterday on www.norlightspress.com, you can pre-order mine and Libby’s book TRI the Journey; a women’s inspirational guide to becoming a triathlete in 12 weeks, online! We expect to have it available by December – just in time for Christmas holidays. Great stocking stuffers! AND you can peruse it, gain all kinds of insightful, expert info before tri season starts in the spring…set a new goal of doing a tri. It’s fun & rewarding! Anyone can do it if you follow our plan!

I kicked up my workouts a notch this weekend – getting prepped for 2010 Age Group Nationals on Sept. 25! Yippee- qualified in my Chicago Tri last year finishing 4th in my age group in the sprint distance. Bruce, Kim, and Mark qualified in this year’s Chi Tri (all placing in the top 10% of our age groups)….so we’re making the road trip together to Tuscaloosa, AL.

Yesterday, rode 2 hours and 20 mins (40 miles) with Kim and Kathleen (tapering for next week’s Madison, WI Ironman) through gorgeous Lake Forest, Glencoe, Wilmette, Fort Sheridan, Highland Park (past Ravinia) on Sheridan Road. Lots of cyclists and runners out. Cool, Brisk morning, but perfect for riding. We were enveloped by a pack of cyclist- like a swarm of bees! Then I ran for 20 mins….BRICK, brick…brick.

Then today…after babying my legs a bit yesterday afternoon with my compression socks and kicking back for an hour or so…swam for 60 mins with Kim doing lots of drills. Now heading out for an hour run.

My confidence is soaring!!! I’ll be so race ready…we’ll be unstoppable

Aero bar, tri shoes, & bento box are a perfect fit

We made long overdue trip to Village Cycle Sport, in Elk Grove Village, IL to get clips for our tri shoes Bruce gifted to us last Christmas…I  also was in the market for aero bars and a bento box. All little fun gear stuff!

I first found a bento box which was recommended by the store clerk – one that is a little rigid and holds a few gels. I like it and it would serve it’s purpose. In the meantime, Bruce was at the shop having the guys check out his zip wheel that had deflated after about 3 rides. They tested everything, thought it might be the stem that wasn’t secure…they even dunked it in water to check for leaks. Nothing.

We also chose some carbon aero bars. YES…I was ready to be in the aero position and gain a little speed. I’m comfortable enough on my bike now, in handling it and with speed that I thought I’d benefit from the aero bars.

We found the clips for our Shimano shoes, too. I was excited to be able to have the velcro and the ventilation on these shoes.

I was anxious to try them out, but the day got away and the heat. Bruce prepped my bike and we planned for a ride early the next morning.

Sure enough, we dragged ourselves out of bed and hit the roads by 6:15 am. Great time to go – little traffic and cool temps. Into the wind, I settled into my aero bars and focused on my lower body- staying still and moving fast. Plus I was able to draft behind Bruce! We had a great ride…our shoes had a bit more float, but I liked that feature. More flexibility and a little less rigid than my other cycling shoes.

Stay tuned for info on a visit with Ironman champion, Chrissie Wellington…and some motivation tips from an expert in sports psychology!

Rising early to stay cool on a 20-mile bike ride

I really wanted to log 30 miles, but got short on time during my 6:15 am bike ride but can’t complain about 20. I should’ve gotten up earlier….

Sometimes there’s just not enough time in the day and bottom line:  my sleep is valuable. I get cranky when my sleep is interrupted during the night and the other night a battery in one of our fire detectors kept beeping – loudly. Not cool.  Fixed now, so the other night I slept hard. I wanted to get up to cycle to beat the heat and didn’t get the jump start I wanted.

Always leave a little time to pump up tires, get H2O, and eat. Build in the time and you’ll be set for a better ride than if you didn’t.

I headed out onto Patriot Blvd., to Shermer, up to Northbrook, then onto Walters Rd. Nice shady road with bike path lanes. Light traffic and a nice temp of 73 or so and warming.

I got a good, solid pace going after a warm-up of about 5-10 mins. then did some intervals – riding 5 min. hard, 5 min. recovery- about 4 times. It’s SUCKED when riding hard, I approached an intersection and the light turned red. My heart was POUNDING while I waiting – no blowing through some of them- UGH. I was bummed! some I can slow down, check for cars and ride through….

There’s really nothing to do but wait. Safety first.

Makes me think that at least in a race it’s non-stop hard riding. I think the cycle is the toughest part because of this. And it’s so hard to practice on the road.

I’m ready for aerobars. About time, huh? But I see others with them and my husband, and I like the settled in, aerodynamic, position- looks more comfy for the long rides. Also, need to get new pedals for tri shoes I got for Christmas. Yes, it’s time.

Hydrate, hydrate, hydrate…I did do this every 10-15 mins. It’s something to be conscious of, b/c at one point I did forget. Get the mantra in your head – HYDRATE, HYDRATE, HYDRATE….

Gotta get tickets to see Chrissie Wellington – pro triathlete- Coming on July 26 to Arlington Hts. Dynamic Duo- Craig Alexander & Mirianda Carfrae Inspirational talks are always good during tri season. I’m due a visit to Runner’s High-N-Tri for some gear and tix. Like hanging out in a candy store….

Check back tomorrow for a post on the TWT Track Workout tomorrow morning. It’ll be tough – but track work-outs are what really improves speed!! And you gotta love speed!

Tri bikes for women

Just realized an article I wrote for LIVESTRONG.com on the best tri bikes for women was recently posted on their site. I learned a lot about tri bikes – namely that the seat is positioned so you work your quads to save your hamstrings for the run. Perfect! Now I’d like to get me a bike like this someday to help me out!!

Here’s the link to check it out:  http://www.livestrong.com/article/109473-triathlon-bikes-women/

I’d love to hear if you have a tri bike, which one and how you like it. Let me know!!

Book Deal – TRI The Journey!!

In life….it’s all about the JOURNEY!

Libby and I signed a book deal last week to publish our book “TRI The Journey; A Women’s Inspirational Guide to Becoming a Triathlete in 12 Weeks.”  We’re ecstatic! We are pulling together inspirational stories from women who have done triathlons, including the how-to of tris, expert advice, and journaling pages. It’s going to be awesome!!

The journey to finding a publisher has been an incredible experience….writing the proposal and figuring out the contents, finding an agent, then finding a publisher. It’s been tough but a dream come true for both of us!!

Now for a fun part of the process…interviewing and writing the book…deadline Oct. 1 with publication in early 2011.

As I interview and write….I continue to train. Life is good.  This is really what I want to do!

I cycled for the first time outside 2 weeks ago with Kim and Libby. Ah…the joy! So great to get back on the bike. We were all thrilled to be out there and pushed ourselves beyond our usual pace. All feeling great.

What is raw friendship while sweating on a bike? We bitch and moan about a few troubles in life- hubby’s complaints, kid’s whining, not so perfect bodies…but it’s our time, our time together taking care of ourselves. Doing what we love to do- no make-up, don’t care. This is who we are. It’s US, the way we like it!

I ran yesterday…alone in the first day of any slight feeling of humidity in the air. I felt the fitness my body has become. I felt the muscles in my legs surging, getting stronger. I felt my ankles. Seemed like my body has transformed with these long runs…these temp runs and track workouts. In a way I felt I owed my body RACE day…after all the work/the JOURNEY…I owe it to race on June 13. I WILL DO IT. It’s about the training, the prepping, learning the voice of my body…getting ready and knowing how to hydrate, eat, keep it in shape. I’m in it to finish the 13.1 miles. I know I’ll be ready.

Trust your plan! GO FOR IT..whether it’s a race or a dream of writing a book. Put your mind to it, work hard and do it!

Endurance-a theme in sport and life- bring it on!

It’s March 9 and that damn winter freeze is slowly beginning to fade. The birds are singing. Snow is melting. You can just feel a slice of warmness in the air.

Endurance is the word that comes to my mind again and again. We endure (suffer & tolerate) long winters in Chicago. We endure long workouts, and we endure life’s problems. Triathlons are an endurance sport. Endurance is a theme of life and what better way to practice that than with tri/marathon training. With practice we can push our limits, gain strength and patience, and our rewards are many. And at times we may even experience a metamorphosis. We emerge from winter a slightly new person- ready for more challenges.

It’s definition:   endurance |enˈd(y)oŏrəns|noun- the fact or power of enduring an unpleasant or difficult process or situation without giving way : she was close to the limit of her endurance.• the capacity of something to last or to withstand wear and tear. ORIGIN late 15th cent. (in the sense [continued existence, ability to last]; formerly also as indurance): from Old French, from endurer ‘make hard’ (see endure ).

Talk about endurance athletes, I watched in awe the winter Olympics in Vancouver. These Olympic athletes trained for years, day after day, perfecting their skills. What inspirations! Shaun White impressed me the most!

I admit I was a little negative this morning about our tease of Spring. I saw Eric’s snow pants in the mudroom (he wore shorts today to school!) and thought; I can hang these up for awhile. Then reality got the best of me as I said to my other son, Brad, “But we usually get one more snowfall in March and sometimes even April.” Even if we do, it doesn’t last long….

I’m SO ready to pump up my bike tires and hit the road with the wind in my face – the freedom, dear God! But, I’ve been lucky with what I have to train on. I can’t complain. The past few months I’ve ridden in my basement on our CompuTrainer – an awesome training tool (great Christmas gift, thanks, Bruce!). Bruce set up our Trek bikes on the trainers and hooked them up to a computerized program that takes us on the most exotic Ironman rides! It’s the hardest indoor cycling training I’ve ever done. At first I was intimidated by choosing the Hawaii Ironman route or one of the 70.3 routes to ride, but then after a hour or so of riding, it was an incredible workout an the hour flew by. I’ve never ridden the complete routes, but the hills and undulations keep you shifting like crazy (and dripping with sweat)!  And we can race each other, although, I don’t have a chance with Bruce. He darts out in front of me so fast, there’s no way I can catch up to him!

In the meantime, knowing that a few of my tri friends and a new friend signed up for the Chicago 13.1 on June 13 – I decided to do it, too! Just then, I also got a training program from Runner’s World.com Personal Trainer. Just $9.99 to make it interactive. I can even upload my Garmin data. Still need to figure that out…I think a training program is a must- one you can follow day by day, week by week. RW sends me daily emails with a reminder of your set workout. Cross training is part of the program, so I’m still getting in great tri workouts! It’s perfect. What I really need to do is dip my toes in the pool…..Mary? I need you!

I finally sat down again to write another chapter in our tri training book (still being considered by 2 major publishers); Chapter 3 on injury prevention. We could always use some reminders….if you’re in pain, do not push through it! Use the RICE method – rest, ice,compression and elevation. Scale back your training if you need to and see a doctor if the pain persists. Keep warming up and stretching- it does matter!

So for now, keep perusing the gobs of races out there and sign up for those events, gosh darn it! Work toward your 2010 goals. It’s fulfilling, satisfying and rewarding. Find a friend to do it with you and it’s even more fun. Find some great programs (Together We Tri ) with great coaches (TWT!) and stay healthy!

P.S. I’m still trying to get my kids to run more with me. Any tips? I’d love to share the joy!