This past season, one of my clients, Mike Lies, qualified for and raced at Duathlon Worlds. It was very inspiring to be part of his preparations for the race! Mike was kind enough to write up a race report, but unfortunately the past several weeks have been so busy I wasn’t able to post it right away. However, with the New Year upon us, I think Mike’s story is very appropriate… a rich source of racing insights and inspiration. As you think ahead to the 2012 season, consider all the ways that endurance sports can enrich your life… becoming and staying strong and healthy, the blissful feeling you get after finishing a challenging workout or race, and sharing adventures with the favorite people in your life. For 2012, think big, set your goals, make a plan, and train with passion!
Hello all,
I am giving a short race report from my recent participation at the Duathlon World Championships September 25, 2011 in Gijon, Spain. Although I consider myself a tri-athlete, my running and biking exceed my swimming; hence my best sport ends up as the Duathlon. The “standard” distance, which it is called in Europe, is our international distance, 10k run – 40k bike – 5k run. This year Gijon also fielded a sprint event being 5k – 20k – 2.5k. You must qualify for Team USA and then Worlds at the Duathlon National Championships in April 2011 in Phoenix, Arizona. Currently that is the only way to qualify. Qualifications go to the top 18 in age groups with roll downs to 24th place. I had a fifth place finish in Phoenix, it was a course favorable to my skill levels.
Participating at any national and world event will raise your personal bar for performance. I find with that percentage of the field performing at a higher level to be very motivating both in raising your expectations and knowing next year what the standard will be. Every workout becomes more focused.
Anyway, I did train for Du Worlds as my “A” race for the year. Kathy Cunningham is my coach. I have been following her programs and workout plans since November of 2010. I am 57 year old and have a long racing career as a runner. Trying to balance out all three disciplines has been a challenge for me so I did benefit immensely from someone else writing my programs. The overall knowledge of prioritizing the training, balancing out workouts for rest/recovery vs. work days and then a more objective approach to my schedule, instead of me doing my favorite workouts all the time I now did the workouts I needed to show up my weaknesses in preparation for Worlds. I do love to workout anyway and believe in sticking to my program and sort of out working anyone else. I will say I do have time to train now, as my children are raised and I don’t work the hours I used to.
But WORLDS! My wife and I do love to travel, which I think is important to go overseas for any event. This is my third straight worlds – The first was last year, I went to Scotland and then Concord, North Carolina in 2009. There is a lot of excitement at any National or Worlds events but traveling over seas presents some interesting logistics. Everyone deals with shipping your bike vs., packing it and traveling with you on the plane (this is recommended), the time zone adjustments, food differences, stresses of being in another country with language and cultural barriers, etc. etc. It is also pricey to take your show overseas, and unforeseen issues do pop up. This year many athletes flew into Madrid with the idea of taking the trains on into Gijon. Unfortunately, the train station in Madrid would not let anyone on with their bike cases. A duathlete without a bike is well…not going to do well. All kinds of creative transportation methods did allow everyone to make it on to Gijon. Team USA did provide a bus from Madrid, but many people elected to book their own transportation and logistics throwing in some personal extended travel before or after. You can do it all on your own and even stay wherever you want, but using the Host Hotels and other Team USA amenities is more simple. Plus you meet and hang out with other Team USA age groups and pros. Having done three now we are friends with many other repeat Team USA competitors. Often the more experienced world participants will often do more on their own; rent a house, car, etc. I find sticking close to Team USA very helpful; they carry 2 bike mechanics, doctors and travel hosts. Having your cycling needs met and getting your bike fine tuned after assembly is very comforting and rewarding on race day.
Okay sorry this has gotten so long. But there is a lot of logistics and preparation for an overseas event!
Worlds itself is a phenomenal experience. Everyone there can run and bike. I believe 36 countries did attend. There is a pro field and a para-athlete field. The pros and par athletes competed on Saturday, so it was accessible to watch them. The pro-event is a draft legal, they do a shorter course with multiple laps and the par athletes have about 5 divisions, although they all go off at once. My event was on Sunday. We had about a 10am start on the track inside the stadium, Las Mestas Sports Stadium. The sprint went off about 8.
I guess I would choose to summarize DuWorlds for you, rather than the details. The environment from a competitive standpoint is great. You do have the best in the world there going for a podium spot. I don’t feel nervous about that, just try to embrace that.
Most people there are used to winning easily at home, but at Worlds, at least for me, there are people there that will beat me no matter what, so I try to just do my best, have a smooth race and soak it in. What can I say…it is very cool to line up at a world event! I finished 15th in my age bracket, did have a good day, and did enjoy the moment. Most people over there do seem to enjoy it, and most are very friendly and open. Worlds doesn’t seem to have as many uptight and stressed out athletes as the local races sometimes. Maybe to be at Worlds it helps to have the mental part more under control. Everyone there takes it serious, but the attitude seems to be, lets compete hard then enjoy the party…Oh yes Worlds always has a nice international post race party that you should plan to attend. This year we went to an apple orchard/cider-ale (like beer substitute) distillery. Tables were lined with Spanish ethnic foods, lots of music, local Spaniards taught us how to properly drink their cider ale, you chug it. I even got to sort of shoot/pour this drink from a large storage barrel. We spent every evening eating, drinking and mixing with the other athletes and spouses and I did trade my Team USA shirt for a youth African jersey…this is a traditional “flea market” event.
In summary, if you can qualify, have the funds and like to travel – go to a world event in order to take in the event and the culture!
Mike Lies
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2012/01/05/du-worlds-with-mike-lies/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2012/01/05/du-worlds-with-mike-lies/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2012/01/05/du-worlds-with-mike-lies/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2012/01/05/du-worlds-with-mike-lies/#comment-711">By: Rose Doller</a> <i>by <name>Rose Doller</name> </i><li><a href="http://www.athlete-inside-blog.com/2012/01/05/du-worlds-with-mike-lies/#comment-710">By: Fraser C</a> <i>by <name>Fraser C</name> </i></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2010/11/20/highlights-eos-workshop/">Highlights from the “End of Season” workshop</a></li><li><a href="http://www.athlete-inside-blog.com/2011/01/16/kicking-off-a-fun-season-of-racing-with-topo-adventure-sports/">Kicking off a fun season of racing with Topo Adventure Sports</a></li><li><a href="http://www.athlete-inside-blog.com/2011/01/27/snow-cold-determination/">Snow, cold, determination, and a little insanity…</a></li></ul>
In just a few more weeks, I will begin offering ErgVideo workouts on the CompuTrainer in my new training studio. ErgVideo is the ULTIMATE way to achieve an extremely effective bike workout, while enjoying your indoor ride at the same time.
So I was especially excited to see the great interview that Xtri.com just published with Paul Smeulders, the creator of ErgVideo.
Click here to read all about it!
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2011/11/02/ergvideo-featured-xtri/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2011/11/02/ergvideo-featured-xtri/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2011/11/02/ergvideo-featured-xtri/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/11/02/ergvideo-featured-xtri/#comments">Comments</a></li></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/06/17/more-progress-on-the-training-studio/">More progress on the training studio!</a></li><li><a href="http://www.athlete-inside-blog.com/2011/05/18/groundbreaking-new-construction/">Groundbreaking & New Construction!</a></li><li><a href="http://www.athlete-inside-blog.com/2010/09/24/major-website-updates-two-new-programs/">Major website updates & TWO new programs!</a></li></ul>
Congratulations to John McClellan for being selected as the Athlete of the Month at Xavier University! John is a junior at Xavier who seeks out tough challenges, and is a hard-working and talented athlete who brings his best to every race and workout… and to his academic studies as well. It’s truly been a pleasure to get to know John this year, and to see all he contributes as one of the leaders within the Xavier Triathlon Club. Read the full story at Xavier University’s website!
Although we have been luxuriating in unusually warm fall weather these past few days, many of you will certainly remember the bitter cold that Mother Nature dished out last weekend at the Deer Creek Fall Challenge. I received this fun race report from my client Zoe Bowman, age 15, and wanted to share it. In the video above, Zoe is front and center at the start, and the first to sprint into the water… it was probably a relief to get into the 66F lake! Enjoy Zoe’s story below!
Deer Creek was great…but cold. I arrived at the race in winter gear and wondered to myself why I didn’t pick a sensible indoor sport. As I toed the line at 9:14am I thought that most sane people were still in bed. The final thought I had was that at the very least the lunatics who participate in this sport wear wetsuits! But real swimmers don’t wear wetsuits! (I might be revising that philosophy). The announcer counted down and we charged into the water. The air temperature was 48 and the water 66. I was hoping for the water would feel good…not at all. When I got cut off at the first buoy and water was shoved into my mouth, thanks to 10th grade Biology I wondered at all the pleasant things living in the water that was so murky I couldn’t even see my hands!
The rest of the swim was a blur of churned water and glinting sunlight. I exited the water and gave an internal groan to the audacity of that flight of stairs transition was at the top of. Seriously? Seriously. I couldn’t feel my toes until a few steps later when my nerves decided to reward me with a distant tingling. Transition 1 was a disaster; my fingers were numb and I couldn’t feel a thing. I made a comment to the man getting out of his wetsuit next to me, and I realized I was having fun! As I clipped into my pedals, I fumbled even more, I felt like I was wearing big boots.
The ride was really nice. With the help of some gloves, my hands were warm. The only things still cold were my feet, but that wasn’t changing anytime soon. At first though, my legs were so cold I couldn’t spin much above 80, but I warmed up quick. I was feeling great. Seeing a guy walking his bike the wrong way, I asked if he was okay as I rolled by. He said yeah, and held up his crank. Now there’s a bad day. I also saw a guy ride his bike into the grass and dismount. I was about to ask if he was okay…but then realized he was surreptitiously standing behind a telephone poll to pee. Now there’s a REALLY bad day.
I got off my bike and still felt like I was wearing boots! I couldn’t even feel my toes until mile 2! During the run I just felt on fire. My splits were right no target. I even had enough left to pick up the last mile. (Although that was probably due mostly to my feet thawing out). And it was so cool to see a man running with a prosthetic leg, what an accomplishment. I gave him a high-five, and it was the perfect boost for a sprint to the finish. Triathlon is such a great sport.
It was cold. It was fun. It was painful. It was amazing. Triathlon is the king of oxymoron! My finish was great, 2nd female over all amongst the age groupers… just ONE SECOND behind the other woman who finished ahead of me! (There was an elite female racer who finished faster, but I’m not sure if it’s right to really mix her results with the rest of us.) A bit frustrating to be sooo close to the woman ahead of me… but it was the perfect way to spend my weekend.
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2011/10/11/zoe-bowman-tackles-the-cold-at-deer-creek-comes-out-near-the-top/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2011/10/11/zoe-bowman-tackles-the-cold-at-deer-creek-comes-out-near-the-top/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2011/10/11/zoe-bowman-tackles-the-cold-at-deer-creek-comes-out-near-the-top/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/10/11/zoe-bowman-tackles-the-cold-at-deer-creek-comes-out-near-the-top/#comments">Comments</a></li></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/07/08/athlete-inside-client-zoe-bowman-is-moving-on-up/">Athlete Inside client Zoe Bowman is moving on up!</a></li><li><a href="http://www.athlete-inside-blog.com/2011/01/16/kicking-off-a-fun-season-of-racing-with-topo-adventure-sports/">Kicking off a fun season of racing with Topo Adventure Sports</a></li><li><a href="http://www.athlete-inside-blog.com/2011/09/12/kathy-cunningham-selected-as-head-coach-for-xavier-triathlon-club/">Kathy Cunningham selected as head coach for Xavier University Triathlon Club</a></li></ul>
Over the weekend of Oct. 2, the Xavier Triathlon Club and I made the trek to a key Mideast Collegiate Triathlon Conference race at the University of Illinois-Champaign. Nine members of the Triathlon Club entered the race, everyone crossed the finish line, and several placed very well, garnering valuable points for the Xavier Tri Club in the collegiate conference. Read the Tri Club’s report on the race at their website… it’s a great story!
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2011/10/10/xavier-triathlon-club-takes-on-the-mectc-at-university-of-illinois-champaign/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2011/10/10/xavier-triathlon-club-takes-on-the-mectc-at-university-of-illinois-champaign/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2011/10/10/xavier-triathlon-club-takes-on-the-mectc-at-university-of-illinois-champaign/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/10/10/xavier-triathlon-club-takes-on-the-mectc-at-university-of-illinois-champaign/#comments">Comments</a></li></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/09/12/kathy-cunningham-selected-as-head-coach-for-xavier-triathlon-club/">Kathy Cunningham selected as head coach for Xavier University Triathlon Club</a></li><li><a href="http://www.athlete-inside-blog.com/2011/01/16/kicking-off-a-fun-season-of-racing-with-topo-adventure-sports/">Kicking off a fun season of racing with Topo Adventure Sports</a></li><li><a href="http://www.athlete-inside-blog.com/2011/10/22/john-mcclellan-athlete-of-the-month/">Triathlete John McClellan named Athlete of the Month at Xavier University</a></li></ul>
I am pleased to announce that I am offering another round of the First Wave program at the Mayerson JCC this fall!
As the racing season winds down, this is a perfect time to focus on taking your swim technique to the next level.
The program will be starting on Monday, Sept. 26.
Check out all the details here and get registered… before it’s too late!
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2011/09/21/fall-session-first-wave-program/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2011/09/21/fall-session-first-wave-program/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2011/09/21/fall-session-first-wave-program/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/09/21/fall-session-first-wave-program/#comments">Comments</a></li></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2010/12/16/improve-your-swim-technique-this-winter/">Improve your swim technique this winter!</a></li><li><a href="http://www.athlete-inside-blog.com/2010/09/24/major-website-updates-two-new-programs/">Major website updates & TWO new programs!</a></li><li><a href="http://www.athlete-inside-blog.com/2011/03/03/spring-session-first-wave/">Spring session of First Wave program</a></li></ul>
I have some exciting news to share about a group of Cincinnati’s up-and-coming triathletes!
Xavier University is now home to an official Triathlon Club, and I am both honored and delighted to have been chosen as the head coach for the team. I am looking forward to working with these remarkable student athletes, and to see the team develop over the coming years.
The Xavier Tri Club hit the ground running for the 2011-2012 school year with a fantastic showing by several members of the team at the Hueston Woods (HFP Racing) triathlon on September 11. Read all about it at the Xavier Tri Club’s website!
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2011/09/12/kathy-cunningham-selected-as-head-coach-for-xavier-triathlon-club/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2011/09/12/kathy-cunningham-selected-as-head-coach-for-xavier-triathlon-club/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2011/09/12/kathy-cunningham-selected-as-head-coach-for-xavier-triathlon-club/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/09/12/kathy-cunningham-selected-as-head-coach-for-xavier-triathlon-club/#comments">Comments</a></li></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/10/22/john-mcclellan-athlete-of-the-month/">Triathlete John McClellan named Athlete of the Month at Xavier University</a></li><li><a href="http://www.athlete-inside-blog.com/2011/10/10/xavier-triathlon-club-takes-on-the-mectc-at-university-of-illinois-champaign/">Xavier Triathlon Club takes on the MECTC at University of Illinois-Champaign</a></li><li><a href="http://www.athlete-inside-blog.com/2011/01/16/kicking-off-a-fun-season-of-racing-with-topo-adventure-sports/">Kicking off a fun season of racing with Topo Adventure Sports</a></li></ul>
The morning of the Cincinnati Triathlon broke bright and early, with the river in good condition for swimming, but the hot and humid weather promising to test the athletes’ determination to the fullest. And yet… even as the sun and the temperature climbed all morning, conquer the race they did!
I volunteered in the transition area today, and it was fantastic to see the wonderful mix of people who came out for the race to give it their best, from teenagers up through several 65+ year old racers. The start of the race was filled with energy and anticipation, and the finish was filled with smiling and satisfied faces. Many the racers were super-experienced and very fast, with some having traveled from outside the tri-state area to come to the race, while numerous others were doing their very first triathlon.
Big congratulations to everyone who finished the race today! And special kudos to the athletes in my training group, you all rock! Awesome to see you all conquer your first triathlon… especially the swim. 
Everyone did so well, and extra-big congratulations to the first-time triathletes in my group Kimberley Bauer, Bob Hickey, and Colleen Hickey, who achieved 1st, 2nd, and 3rd placings in their age groups today!
Finally, mucho gracias to the stellar volunteers at the race today… your enthusiasm, cheering, and support of the event and the athletes was wonderful… and so very much appreciated.
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2011/07/24/great-racing-at-the-cincinnati-triathlon/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2011/07/24/great-racing-at-the-cincinnati-triathlon/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2011/07/24/great-racing-at-the-cincinnati-triathlon/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/07/24/great-racing-at-the-cincinnati-triathlon/#comments">Comments</a></li></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/03/22/coming-soon-group-triathlon-training/">Coming soon… group triathlon training!</a></li><li><a href="http://www.athlete-inside-blog.com/2011/01/16/kicking-off-a-fun-season-of-racing-with-topo-adventure-sports/">Kicking off a fun season of racing with Topo Adventure Sports</a></li><li><a href="http://www.athlete-inside-blog.com/2011/04/27/group-triathlon-training-is-here/">Group triathlon training is here!</a></li></ul>
This season I have had the pleasure of coaching junior triathlete Zoe Bowman, who has made triathlon an increased focus this year after having some fun and successful races the past couple summers. Zoe came to me already as a very strong swimmer, so we have maintained this sport while working on developing her biking and running. Zoe’s hard work has been paying off, and a couple weeks ago she had her best-ever finish at the HFP Racing Flag City Triathlon… second woman finisher overall! Zoe was kind enough to write up a race report, so here it is to share with you! Thanks, Zoe!
I had a great time at the Flag City Sprint Tri. (750m/20k/5k) The race was in Findlay and was flat, flat, flat. We swam in a reservoir, and personally I thought the water was a nice temperature. About the 1/2 of the people there (it was a small race, a little over 100 people doing the tri) wore a wet suit. I did not, and didn’t have any issues. [Zoe doesn't mention this until later, but she had the fastest swim time of ALL the women, and was the 5th fastest swimmer overall!]
Leaving T1 was nice, the transition was at the top of the reservoir, so you got a good start going down the hill! 
You couldn’t ask for a flatter course, and it was very well marked, with police at almost every corner.
T2 was in a different place than T1. For me, it didn’t cause any issues, and the race volunteers brought anything you left in T1 (in a bag) over to T2 for after the race. Anyway, the run was flat too except after about half a mile you had to run to the top of the reservoir on a steep flight of stairs. That wasn’t much fun, but as long as you get to come back down, right? On top of the reservoir the path was gravel, though. Not my favorite thing to run on.
During the run, though, I started to go the wrong way! I came out of transition and after almost a minute, the road split; left or right? I was almost positive that I was supposed to go left, but the volunteer waved me right. So of course, I follow where I’m waved. It was quickly apparent I went the wrong way, I was dodging people walking in t-shirts and not nearly sweaty enough. A few people yelled, “your going the wrong way!” After about 20 seconds, I turned around. I’m a little upset, but it happens. It could have been a lot worse too.
The weather was perfect too. Sunny, but only about 80.
Of course, my time sure helped me think the race was great! The swim was 13:21–first lady out of the water, cool! (T1 had no time, there was no time pad for a T1 time???) bike was 37:16, T2 was 0:48 and run was 27:32 for a final time of 1:18:58! I’m extremely happy about that, I had a good race, and don’t think I could have gone a second faster. Right out of the finish, they gave you your award if you won something. At first I was confused to get a runner-up plaque; being 15 years old there was no one else in my age group. Come to find out, I was 2nd female over all! I’m still a little “on-top-of-the-world” I can’t quite believe it!
So, I loved the race. Anyone else go to that event?
]]> <a title="View Comments" href="http://www.athlete-inside-blog.com/2011/07/08/athlete-inside-client-zoe-bowman-is-moving-on-up/#comments"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/comments.png"></a> <a title="Follow Comments via RSS" href="http://www.athlete-inside-blog.com/2011/07/08/athlete-inside-client-zoe-bowman-is-moving-on-up/feed/atom/"><img height="20" style="border:0;float:left;margin:0px 3px 0px;padding:0" src="http://assets.feedblitz.com/i/commentrss.png"></a> <div style="clear:left;"><h3><a href="http://www.athlete-inside-blog.com/2011/07/08/athlete-inside-client-zoe-bowman-is-moving-on-up/#comments">Comments</a></h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/07/08/athlete-inside-client-zoe-bowman-is-moving-on-up/#comment-464">By: Zoe</a> <i>by <name>Zoe</name> </i><li><a href="http://www.athlete-inside-blog.com/2011/07/08/athlete-inside-client-zoe-bowman-is-moving-on-up/#comment-463">By: Maseee</a> <i>by <name>Maseee</name> </i><li><a href="http://www.athlete-inside-blog.com/2011/07/08/athlete-inside-client-zoe-bowman-is-moving-on-up/#comment-361">By: Kathy Cunningham</a> <i>by <name>Kathy Cunningham</name> <uri>http://athlete-inside.com</uri> </i></ul></div><h3 style="clear:left;padding-top:10px">Related Stories</h3><ul><li><a href="http://www.athlete-inside-blog.com/2011/10/11/zoe-bowman-tackles-the-cold-at-deer-creek-comes-out-near-the-top/">Zoe Bowman tackles the cold at Deer Creek, comes out near the top!</a></li><li><a href="http://www.athlete-inside-blog.com/2011/01/16/kicking-off-a-fun-season-of-racing-with-topo-adventure-sports/">Kicking off a fun season of racing with Topo Adventure Sports</a></li><li><a href="http://www.athlete-inside-blog.com/2011/09/12/kathy-cunningham-selected-as-head-coach-for-xavier-triathlon-club/">Kathy Cunningham selected as head coach for Xavier University Triathlon Club</a></li></ul>
These past few weeks our studio addition project has continued to move along wonderfully! More progress has been made every day… walls built, roof put up, windows and doors installed, shingles and siding put on, drywall hung, painting done (with lots of help from my son!), lights and electrical work put in, a dedicated heating and cooling unit hooked up, brilliant solar lights installed, and to cap it off, a beautiful wood ceiling!
Many thanks to our awesome builder, Chris Gorman, for his guidance and work on our addition… he has made everything as smooth as low-stress as a project like this can possibly be. We’ve also received great input and quality work from Scott Denny on the electrical installations and numerous associated decisions.
Next up will be the flooring and the final finishing work… and fixing up the back yard… not too much longer until we can move into the space and start planning an open house!
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Thanks to the recent hot and dry weather, the trail conditions at French Park are the best they have been all year! Come join the fun in the forest!
- Click here for general information about the trail run.
- Click here for this week’s details and to RSVP!
Remember, this is a free event that is open to the community, all levels are welcome.
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This Thursday evening, May 26, Julie Shifman, life coach and founder/CEO of ActThree, will be leading an interactive presentation to help all of us learn to better navigate the complicated decisions and priorities we face as we balance work, family, change, and consistent involvement in endurance sports. This event at CycleSport is free to the public, so invite your friends! Click here for more information.
It’s been a busy and exciting past few weeks!
The Cincinnati Triathlon training group is off to a great start, individual clients have entered their racing seasons strong, and I’m really pleased to share that we have begun building a beautiful new training studio on our property in Madeira!
This is a project I have dreamed about for years, and so it is especially thrilling to see the new construction take shape.
Groundbreaking took place on May 4, and what an amazing difference two weeks makes! Under the skilled stewardship of our friend and builder, Chris Gorman, our construction project is thriving. Watch the slideshow above to see the changes from groundbreaking up through today, where the framing is almost complete.
Look for more updates over the coming weeks, and eventually an open house announcement! We expect the new studio space to be ready for action by mid- to late June.
Once it is finished there will be no more training in my cramped (albeit nicely finished) basement space… now we will enjoy loads of natural light, a 14-foot high vaulted ceiling, plenty of space for functional training and plyometrics, easy access to equipment, a great sound system, and a gorgeous space for CompuTrainer workouts!
]]>Join us this Thursday, May 19 for a special presentation by Eric Oliver on “Running & Injury Prevention”. This event is free to the public. Click here for more information!
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Train for the Cincinnati Triathlon & Duathlon, learn more about multisport, meet new friends and have a great time! Group training is now open for registration, click here to read all about it!
As trail runners and mountain bikers in the Cincinnati area, we get to enjoy miles and miles of wonderful forest trails, whether in the local metro parks or the nearby state parks. We owe thanks for these trails to countless volunteers, and especially in our region to CORA, whose leaders and core members dedicate untold hours to designing, building, and advocating for trails in our area.
On a recent Saturday morning, my husband and I had the opportunity to join the trail crew at East Fork State Park, under the leadership of Butch Farrell. I hadn’t really been sure what to expect, since this was my first time volunteering, but everyone made it easy! Butch and the trail crew had tools ready for all of us, and a few of the other more experienced volunteers explained how to cut and dig the trail.
This was a fun and satisfying morning! About 20 volunteers showed up, and Butch estimated that we cut 2200 linear feet of new trail… sweet!
The next date for the trail expansion at East Fork State Park is the morning of Saturday, April 30. Get all the details and follow the discussion here in case of any last-minute changes due to weather. It’s really worth it to volunteer a few hours… you’ll enjoy the trails even more knowing you helped build them!
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For the 2011 season I will be offering a greatly expanded group training program for the Cincinnati Triathlon, and I’m really looking forward to it!
The program will start the week of May 2, and will run for 12 weeks, right up to the race on July 24. We will do a group run from CycleSport & Tri every week (Thursday evenings), a group bike ride every 4th week (Wednesday evenings), transition practice, and an open water swim (weekend date in June TBD).
Before each of the group run workouts, I and select guest speakers will give short presentations on various topics of importance to triathletes.
For training in between the group workouts, I will provide two levels of training programs (beginner or intermediate) via individual accounts on Training Peaks. There will be a forum/online discussion platform to complement the group workouts, and I will post videos of the presentations there too.
Especially for new multisport athletes, this will be a fun and supportive way to get into the sport! And for all levels of athletes, you will have many opportunities to make new friends, enjoy the camaraderie of group workouts, and continue to build your depth of knowledge.
Stay tuned… more information to come soon!
]]>As a sponsor of my coaching business, XTERRA Wetsuits has put together special pricing to help my athletes get ready for this upcoming season of racing!
If you are/have been an Athlete Inside client, or if you have attended one of my programs or workshops, then you qualify for this discount!
Although you will see various sales on XTERRA Wetsuits in endurance sports magazines from time to time, this sponsorship relationship guarantees that these are the lowest prices XTERRA Wetsuits offers anywhere.
Check out XTERRA Wetsuit details and special pricing information here.
I am pleased to announce that I am offering another round of the First Wave program at the Mayerson JCC this spring!
We arranged to squeeze this in now so you can take your swim proficiency up another notch before the summer racing season begins!
The program will be starting on Monday, March 7.
Check out all the details here and get registered… before it’s too late!
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The fantastic weather these past few days has brought all kinds of people back outside for their workouts, and I thought it would be helpful to share a few tips for transitioning successfully to outdoor running… while minimizing your risk of injury.
Especially if you’ve been doing the majority of your run mileage on the treadmill all winter, it is important to factor in the significant differences between running on the treadmill versus running on the road.
1) The impact forces are generally lower on the treadmill than on the road, so your body is not used to the higher level of impact you will experience with road running.
2) Treadmill running is biomechanically different: on the treadmill your legs and feet are carried underneath you by the belt, while your body stays in the same place (or at least we hope it does! ). On the road, you need to propel the mass of your body forward with each stride.
Most people experience more overall fatigue over the same number of miles on the road than the treadmill because of the extra propulsion and core stabilization demands of road running.
3) Treadmill “topography” is perfectly smooth and even; whereas on the road the terrain is uneven and highly variable, putting more stabilization demands on your lower legs and feet.
Top tips to adjust to road running:1) Cut back your total mileage by about 20% during the first couple weeks, and by even more if you are feeling unusually achy after your run workouts (or the next morning).
2) Especially for your longer runs, reduce the mileage of these workouts by at least 30% during the first couple weeks. Be sure to avoid the opposite scenario of having done, say, your longest run of 12 miles on the treadmill, and then going outside and spiking the distance to 15 miles. That’s a recipe for injury!
3) If you are on a training program and feel a need to maintain your weekly mileage total, spread out your run miles over more days. For example, if you were running 4 days per week on the treadmill, take those same miles and spread them out over 5 or 6 days.
4) Be conservative with high intensity running. If you have been doing all your speedwork on the treadmill all winter, then be sure to take the intensity and/or the number of reps down a notch during those first couple weeks.
5) Add walk breaks to your run workout. Including 30-60 seconds of brisk walking every 5-10 minutes will make a huge difference in your capacity for outdoor mileage without injury. I know, I know, in some people’s minds it is verboten to ever walk during a run workout. But, seriously, give it a try. If walk breaks enable you to cover more distance without getting injured, the end result is *you* in better condition than the person who slogged through.
6) Take a look at your run routes, and be sure you are avoiding long stretches of off camber roadway (where it slants to one side or the other). Introduce hills gradually, especially if you were not running hills on the treadmill.
7) Check your shoes! Make sure they are still structurally sound and resilient. If they need replacement, purchase them at a store with knowledgeable running staff. Introduce your new shoes into your program gradually, rotating between your old and new shoes for the first few weeks.
8 ) In between your workouts, give your legs a bit extra TLC… gentle stretching several times throughout the day, foam rolling or massage for tight spots, and putting your feet up when you can.
9) At those moments during the day when you happen to be on your feet, sneak in some balance work! Maybe you’re on the phone, maybe you’re waiting in line, the opportunities are endless once you start looking for them. Balance work will sharpen your senses and lower leg stabilization strength, which will be a big help for your durability on the run.
Here’s an example: next time you are waiting in line for something, surreptitiously shift your weight onto one foot and take your other foot off the ground, so you are balancing on one side. That’s a great start… now see if you can lift the heel of your stance leg off the ground, and stay balanced on the ball of your foot for 30 seconds or more. Start with short durations and build from there.
If you are at the gym or at home, you can make this type of exercise even more challenging and effective by getting your hands on a piece of resistance tubing. Tie it off at about waist height, and then stand sideways to the attachment point and then pull on the resistance tubing in various directions while balancing on one foot (making it harder again by lifting your heel off the ground slightly). Experiment with multiple orientations, pulling the tubing toward your body, across your body to the outside, and across your body to the inside, all at various heights.
There you have it… now get outside, soak up the sunshine and fresh air, and rejuvenate your spirit!
Exquisite morning sun filtered through the trees at at Mitchell Memorial Forest today, with a surprising amount of hard pack snow still blanketing most of the trails… at least at the start. The Greater Cincinnati Trail Runners had organized a run here this morning, and it was wonderful to join them! The miles flew by, with plenty of conversation and shared enjoyment of the trails and the hints of spring to come. The GCTR encompasses a range of run pace and distance interests, so check out this fun and friendly group at their Facebook page!
Part of the GCTR group did one 4-mile loop at Mitchell Memorial Forest, and then a couple of the runners kept me company for one more round (one tough guy was actually on lap #3, having fit in 4 miles before the rest of us even started).
At the end of the group run, I wanted to tack on a couple more miles, so I said goodbye to everyone and ventured out on my own. I decided to explore some new sections of road and gravel doubletrack so I could avoid (and not damage) the now soft and muddy trails.
Loads of people were out by now, walking their dogs and enjoying the day, but particularly memorable was one hiker who cast an especially nice glow over the morning. This hiker and I encountered each other at the crest of a long hill. He was an old man, wiry and bundled up against the cold, but with a warm smile. He saw me, smiled even more, looked at me with focused intent, and with an enthusiastic sweep of his arm, he said, “This is just the beginning! A great year of running is ahead!”
However tired my legs might have been at that moment, all the fatigue evaporated in appreciation of his spirit. Eighty-plus years old and still overflowing with the joy of spring and new beginnings… how inspiring… don’t you just love people who are like that?
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This time of year, most of us have souls that are aching more than ever to get off the treadmill and run in the beautiful outdoors, and yet conditions conspire against us.
So here are a couple of my favorite tips for conquering two of the biggest problems with running outside in the winter: treacherous ice and frozen feet.
First, an old trick for getting a grip on the slippery stuff.
For a long time, I had toyed with the idea of purchasing the strap-on cleats that are often recommended in running magazines and forums, such as those made by YakTrax or Kahtoola. However, even though both brands are the best products in their category, I just couldn’t get too excited after hearing so many stories about these types of strap-on cleats slipping around, digging into people’s toes, and getting destroyed on rocks or pavement.
Plus, let’s face it, using a setup like this is more *stuff* to remember and carry around… not to mention paying for. Ah, simplicity… or cheap-skateness, in my case.
So I was quite intrigued a few weeks ago when I heard an interview on Endurance Planet with Ben Holmes of the Kansas City Trail Nerds. Ben told some very amusing and convincing stories about the benefits of “screw shoes” (you can well imagine the amusing parts…).
Effective, simple, and cheap… making your own “screw shoes” essentially just means you attach a specific kind of screw to the bottom of your running shoes. This, I had to try!
Here’s what you do: swing by the hardware store and pick up a box of sheet-metal screws. The best size is #6 x 3/8 inch long. It is essential to use sheet-metal screws, so don’t get any other type. A box of 100 screws will set you back about $3.50… pretty sweet, eh?
While you’re at the hardware store, also pick up a socket-style screw adapter bit (if you don’t already have one) to use with your power drill. Make sure the bit fits snugly over the hex-shaped head of those #6 sheet-metal screws.
When you get back home, choose a pair of running shoes that has 200-300 miles on them. Old enough that you don’t mind dedicating them to winter running, but new enough that they will still last you through the winter.
Locate 12-16 places on the bottom of each shoe that will give you the best traction with each footstrike, being sure to avoid any air/gel chambers in the sole. Get out your drill (or borrow one) and attach that socket-style screw adapter. You are now ready to put the screw on!
With a drill and the socket adapter, it will take maybe 5 minutes to drill all the screws in… or more like 5 hours if you try this by hand or use a standard screwdriver bit…
Above you can see the results on my beloved Saucony Kinvara shoes (purchased at the Running Spot).
Since screwing my shoes, I’ve tested them on a variety of surfaces, including ice-riddled trails, unshoveled icy sidewalks, and even slick sheet ice after some of the snowmelt we’ve had recently.
I must say, even though I got into this because screw shoes are cheap and have a great name… the best part is… the performance is amazing!
On the trails, no problem to blast down treacherous slopes and ice-covered wooden steps. On the road, same story. Of course common sense still prevails, but I am confident you will find yourself able to run on surfaces that you previously would have had to carefully pick your way across.
Case in point, a funny thing happened the other night. Our beloved black lab (Millie) was out with me on a run, and we encountered slick black ice laying in wait across the bottom of a wide, sloping driveway. Without even bothering to slow down, I flew across with no trouble at all, while poor Millie scrabbled across and almost wiped out… even with her doggy 4-wheel drive!
So if ice has been stopping you from running outside, just say, “Ah, screw it!”
Although this is an old trick, it also seems to be something of a well-kept secret. Maybe precisely because it is simple and cheap, it doesn’t get the attention it deserves. But now you know… and you will be so much more free to enjoy the outdoors this winter!
Second…a quick tip for keeping your feet warm. Instead of an old trick, this is a relatively new product, and one I am so grateful to have discovered. Credit for learning about this goes to my friend, Dr. Rod Roof, who mentioned these in a Facebook chat. Thanks, Dr. Rod!
The product is a special kind of warm and waterproof sock made by SealSkinz. It’s a UK company, with somewhat limited distribution in the USA, but you can find these at amazon.com or at REI.
Before getting these socks, I was really beginning to wonder if I could make it through the winter outside… and if you suffer from frozen toes too, you know just how bad it is.
But these socks are a brilliant solution. They are made with a soft interior, sandwiched next to a waterproof membrane, and then covered over with a durable fabric outer layer.
I had been concerned that these socks might be too bulky, but they really are not a problem… pretty much like wearing heavy wool socks inside your shoes.
Check them out! They have changed my entire outlook on the feasability of running outside all winter… gone is the pain of frostbitten toes.
Also, because of the waterproof nature of these socks, they are also perfect for those of you who do trail races that involve creek crossings and wet shoes. No more suffering in those cold-weather events!
Finally, a quick roundup of the types of tips that are more commonly known:
So there you go! A collection of tips to help you get outside in the winter weather that is yet ahead of us. Hope to see you on the road or on the trails!
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Martin Alexander Sanders in training to raise money for the American Lung Association
Velo Vivid Cycling Photography
A quick check of our outdoor thermometer this past Saturday morning… 4ºF… confirmed what we were reading online… that the Tri-State area was being greeted with some of the coldest temperatures in years. Hmmm… now for some soul searching… just how badly did we really want to do the mountain bike time trial we had planned to attend at Harbin Park? Just how crazy is this??
After warming up with our morning coffee, my husband and I decided we would still go… our prime motivation being to support our friend, Philip Hurst of Full Service Racing, for all the hard work he had done organizing the event.
We piled on warm clothes, loaded up the car, fingers freezing, and were on our way. As we got close to Harbin Park, we started joking about whether anyone else was crazy enough to show up… and so it was with special appreciation that we found a parking lot *full* of equally nutty biking friends. Forty-six riders that morning! It was quite a scene, with everyone wrapped up head to toe, smiling, laughing, thawing out their toes in front of the blazing fireplace, and in general enjoying the anticipation and camaraderie of the race… and of course, wondering what lay ahead.
During my warmup (or at least my attempt to take the edge off!), I started getting a taste of the adventure to come. Because the snow was so cold, it was extremely dry and slippery, and even on easy terrain my front wheel kept drifting and skidding sideways. Once off-track and in the deep snow… game over. Yikes. The skilled riders did much better than I, but even so, we looked like a convention of drunken sailors on our bikes, slipping and sliding every which way.
Ah well, here we are… might as well enjoy it. With help from Big Dave, Philip sent all the riders off at 30-second intervals. I was glad I was near the back, not wanting to get in anyone’s way. Fast forward about 20 minutes… I had been on and off my bike probably fifty times… sliding, falling, running, starting again, sliding, wiping out again, running some more, getting on the bike again, doing the one-footed skateboarder push for yards at a time, and on and on. I didn’t really have any doubts about finishing, but, wow…
Thankfully I eventually caught up with a couple of the other riders, and found out they were having trouble too. We laughed and consoled each other a bit, shared encouragement, and tried to kind of convince ourselves this was “fun”… hahaha. After an hour of this craziness, exhaustion mounting, I knew I was getting close to the finish… maybe only five more minutes… yay!
Just about then, my hero for the day came on the scene. Marty Sanders, who was riding *two* laps of the course, not just one, like I was, came pulling through, closely followed by Steven Gers. I got out of their way, cheered them on, and marveled at how fast they were going, feeling just a little envious how they both powered up the slippery hill that I subsequently ran up, pushing my bike.
Little did I know the full story of Marty’s determination that day. It turned out that about one mile into the 8 mile course, he wiped out hard on a bridge crossing, and crushed his derailleur. With what would have been an understandable excuse of having only two gears to ride, Marty could have stopped. But, no… undeterred, he carried on… rightfully crowned with an icicle-ringed helmet.
As an important side note, Marty has been training and working extremely hard to raise funds for the American Lung Association’s signature Cincinnati event in February, the “Fight for Air” climb at the Carew Tower. Marty will be doing the Vertical Mile Challenge, a special version of the climb that involves more than TEN trips up and down the entire height of the Carew Tower. As you would guess, only extremely fit athletes can even consider completing this challenge. To top things off, Marty soon will be finishing his training as a Cincinnati Firefighter… we sure couldn’t ask for a more fit and strong-hearted person to be protecting us. Stop by Marty’s fundraising page and show your support for all he does to give back to our community. Really, he deserves it. Just look at that photo above some more if you’re not sure.
In the end, we all made it back, and we all had a great time creating distinct memories from this cold day in January. Looking back, these kinds of experiences are often the ones I remember best and treasure the most… when things are extra challenging, a little crazy, and when we are pushed to dig deep, stay patient, work hard, persevere, and encourage our friends… the best reasons to get up early and stay committed to our sport.
There are still *three* more weekends of the Harbin MTB TT taking place! Don’t miss your chance to participate in this event! Click here for more information.
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As many of you know, I am a big fan of trail running. And so I have been especially excited about the great lineup of races that Topo Adventure Sports has on tap for this season!
The first race in the series was held on Jan. 15 at East Fork State Park, and it was great to be there. We were welcomed by a brisk day, snow covered trails, and equally warm enthusiasm amongst the friendly and fired-up racers.
I elected for the 5 mile option, although many fast and hardy souls were taking on the 10 mile course that day. The course was pure delight… a rugged mix of mountain biking and backpacking trails, with portions of the course in areas of the park I had never been to before.
One of my favorite memories from the morning was when I got to the water station about halfway through the course. I stopped to drink, and then put my cup back on the table, without even thinking about what I was doing. The volunteer at the table smiled and said to me, “It’s okay, you can take it with you and drop it in the woods, I’ll pick them all up. Everyone keeps leaving the cups on the table… really, it’s okay!
Realizing what he meant, I looked around… and was amazed to see there were numerous empty cups standing on the table, and only one that had been thrown on the ground. This was shortly after the race leaders had gone through…! Wow! How beautiful that felt… to know that we were all sharing the same care for the forest… somehow it seemed impossible to put ourselves and our race ambitions first, in the presence of the forest and trails that give so much back to us.
Brian Grafton, Mike Wissman, and the rest of the support crew put on a great race! Check out the other events on their 2011 portfolio at http://topoadventuresports.com. This hard-working and friendly crew will be putting on a mix of trail running, mountain biking, urban adventure, and off-road triathlon/XTERRA events throughout 2011, with an exciting adventure race in October at East Fork State Park to cap off the season.
]]>The majority of triathlon coaches recommend winter as the best time to work on swim technique… and for good reason.
If you are like most athletes, you are forced to modify your overall training plan during the winter, and you use those all-too-short winter daylight hours on your weekdays for shorter but more intense workouts on the bike and run.
With some training hours freed up, and a body in need of regeneration from those hard bike/run interval sessions, it’s a perfect time to get in the pool and work on your technique… free from the pressure that crops up in later the spring to be doing substantial swim yardage.
To this end, I’ve developed an 8-week swim program for triathletes that is designed to give you a head start with your swim technique this winter! Registration is now open… check out all the details at the Programs & Workshops page!
P.S. Do you love trail running? Come join our free trail run group on Tuesday evenings!
]]>Big thanks to everyone who contributed to the discussion at the “End of Season” workshop at CycleSport & Tri this past Thursday evening! I really enjoyed the perspectives and experiences that were shared, and hopefully everyone left feeling they had picked up some key concepts to take into their 2011 season. Along with a great mix of triathletes, runners, and cyclists, we also were joined by Aaron Molloy, physical therapist at Oxford Physical Therapy, and John Getgey, President of BridgePointe Psychological & Counseling Services. Special thanks to you both for lending your time and expertise to the conversation.
Some highlights from the discussion:
Planning is a major key to success… from having an organized and effective pre-race routine, to mapping out your training across the season. The athletes who invested time up-front in creating effective plans for both the small- and large-scale aspects of their training and racing testified to how they reaped the rewards as their seasons unfolded.
Effective goal setting is pivotal. Stories were shared… some happy, some frustrated… of how goals and the mindset they foster are intrinsic to the experience of “success” or “failure”. It was clear through the discussion that as endurance athletes we are driven to succeed, and the way we set and interpret our goals is incredibly important. There were some athletes who encountered and overcame huge obstacles during their racing season, and yet… still felt a sense of failure at the end. Couldn’t the experience have been different/better if their goals had been adjusted to reflect their changed situation? Maybe at some point in the future we will do a workshop specifically on goal-setting… I think we all have wrestled at times with that fine line of “challenge” versus “achievability”, and hitting the right balance is essential to maintaining our love of the sport.
Taking care of your body, and dealing with injury sooner rather than later is key. Myself included, there were stories of how pushing through pain ultimately led to a level of injury that takes longer to recover from than just addressing the problem early on. Again, the mindset is important here… none of us wants to “give in” to discomfort, but we need to stop and ask ourselves, “Am I really doing myself a service here?” Aaron shared some excellent perspectives with what he has seen as a PT, and John gave us some helpful tips for how to evaluate pain from the mental perspective, and make better judgments about what is “giving in” versus what is making the smart choice.
Finally, there were wonderful perspectives shared on what is really at the heart of why we do all this… the enjoyment of events themselves. Advice and tips were shared by some of the more experienced athletes as to how they create the best mindset for entering an event with a relaxed yet focused attitude… ready to tear up the course, and yet not wasting anything on nervous energy. Ideas for achieving that sometimes-elusive “flow” state were shared, which was great, as I think for most of us that type of experience is what keeps us coming back for more.
Thanks again to everyone who came… your involvement made the event.
]]>Pretty much everyone knows it’s a good idea to sit down and review your season when you are done with your major races for the year… and yet the thought of actually doing it, well, maybe not so much fun to undertake alone.
To solve that problem, I have partnered with CycleSport & Tri and two other sports-oriented professionals to bring you a FREE workshop called: ”End of Season Recap 2010“.
Instead of going it alone, how much more fun and productive will it be to look back at your year in the company of friends and fellow athletes?
The workshop will be on Thursday, November 18 at 6:30pm at CycleSport & Tri (Loveland, OH).
Click here for more details and to RSVP
Come join us for a fun evening of guided discussion, meet like-minded athletes, make new friends/training partners… and get a jumpstart on next year!
]]>This past summer was a great one, but wow, did it go by fast! After dedicating so much of my time to clients, family, friends, training, new adventures, and volunteer activities, there was not much left for projects that could “wait” another day.
So I am especially glad to share the news that I have just completed a major update to the Athlete Inside website! Finally you can learn much more easily about the various services and programs that I offer through my coaching business. Take a trip through athlete-inside.com to check it out! I’d appreciate any feedback you may have.
And speaking of programs, I am starting up another round of the popular “First Wave” swim program for triathletes at the Mayerson JCC. Please note that the program is starting THIS coming Monday (09/27), so be sure to look at this soon if you think you might be interested.
In addition to the swim program, I am especially pleased to be starting a FREE weekly trail run at beautiful French Park. Can’t wait to get this started; hope you can join us!
]]>As soon I’m done figuring out this tricky business (for me) of getting this website up and running, then I will start posting regular blog updates… so y’all plan to come on back!
This blog will be the primary venue for communicating Athlete Inside news, program announcements, training tips, client success stories, research updates, and more!
Broader topic areas will include reflections on triathlon, the endurance sports lifestyle, strength training, health, fitness, adventure, and the human experience.
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