AS THE BIG DAY APPROACHES!

I am on the eve of my tenth triathlon!!!  I am not an elite "top three" athlete but endurance is my thing. I can tough it out and hold my own.

I would love to share tips on the open water swim of a triathlon and some week of, day before tips!

I got a lot to say about the swim because it is the one thing you can't just endure.  You CAN gear way down on your bike and spin through, you can walk the run, but in the swim, you gotsta swim!

OPEN WATER SWIM TIPS:

This is the first leg of the triathlon, and having experience and a plan can really make this part so much more successful.

First, you may want to make your first triathlon an indoor one, or an event where there is a pool based swim.  This may be nice to eliminate any anxiety regarding being out in lake or river for the first time especially if you are not super comfortable in open water.

However, I think you can address this discomfort by making sure you do a few things along the way if you really just want to try to do an open water triathlon without a pool-based tri experience.  It is 110% doable with preparation.  I also don't want first timers to avoid trying an open water swim triathlon either!  Just wanted to highlight some options if the idea of being out in the water is a road block for you.

Never swim outside without a buddy, or a kayak, or some kind of support.  Common sense is your guide!

Second, learn to swim using a freestyle stroke.  If you are not a high school or collegiate swimmer, get some coaching.  An efficient stroke makes all the difference.  I grew up on an inland lake in Michigan, half-fish from the age of 2 to right now.  I adore the water, and "swam" my whole life in clear and murky waters.  I thought I'd be golden in this leg.  Yelling through a traffic cone, "MWAAHHHHH mwahhhhhhh!". This is not what went down.

I DID train for my first tri mostly in a pool, and DID one little open water swim with my mom kayaking beside me.  I did not have an efficient stroke.  I did ok...but I almost balked at the beginning of the swim, I couldn't get my face in the water, had a kayaker kindly tell me I was swimming in a circle, and lost my wedding ring! What a storm of crazy!

I felt kinda like a dog getting a bath.  Dogs love the water!  But they always look so sad in the bath and just want it be over.   Man, I love the water, but was so happy when that first swim was over!  I felt so thankful to get out the water, and so proud to have made it.  And I knew there was room to grow!

Afterwards, a kind friend who witnessed that first triathlon and is a swim coach showed me the freestyle way! And my subsequent triathlon swims were much faster and I did not feel traumatized as I emerged from the water.

Refining form is a lifelong endeavor for me, I can always get better at this. I use videos, coaches, and experience to keep growing my skills.

Third, get a lesson, coach, and/or join the local triathlon team or master's swim team.  There are a lot of ways to gain swim experience and knowledge.  Get someone to look at your stroke and take in some expert feedback on how to be more efficient.  Finding a friend to tri with you, or make new ones through the triathlon team or a swim team.  This will boost your first timer confidence!  Triathlon teams often have biking, swimming, and running workouts and welcome newbies.  The feedback on form and the buddyship as well to access to supported (kayakers, group outdoor swim) will give you a massive leg up come race day.

Fourth, swim straight and continuous.  The problem with lakes and rivers is the lack of lines and lanes!  Most lakes will have minimal visibility, and it can be disorienting to look through those goggles and not see your friend, Liney.  That line in the pool is helping you make lots of adjustments.  And if you are stopping or touching that pool wall, even for a second between laps, it provides a lot of reassurance. With a triathlon, there are kayaks in the water, and usually a rescue boat, but you ideally want to be prepared so that is not an issue. IF you do get in trouble, wave arm overhead and support will come and get you!

Getting open water practice and learning to pull even with each arm will reduce wasted energy zig zagging through the water.  The straighter and more efficient the more energy left for the next two legs.

FIVER!  Temperature!  Wetsuits are sanctioned typically when the water is 78 degrees or less.  Between 78 and 84 degrees, it's optional but you will excluded from awards.  Above 84, no can do!  These are the official USTA rules.

The bennies are warmth and buoyancy! The negatives are extra time in transition to get your wetsuit off and sometimes a bit-o-restriction in the leg and shoulder region.

This is where getting in water and the water you'll be competing in matters.  Depending on your own cold tolerance, you will know a little better once you get a feel for the water.

Once again, don't make race day your first time out in a wetsuit.  Practice and train how with all the equipment you will use race day.  The piece of mind, experience, and familiarity is invaluable!

Wetsuits can be spensy! Think rental or used or borrow if you are not 100% sure triathlon is for you.  This is where your local tri team and store come in handy!

Here is an online wetsuit site, but it's always nice to try one on in-person.



Keep in mind, it's supposed to be tight!  Also don't be shy to ask another competitor to help snug you up or adjust.  Where plastic bags on your feet when trying on or suiting up, it's so fast! And use gardening gloves to put on so your don't rip or tear it the wetsuit.

Curious about rules and stuff, including wetsuit rules, see below!

USTA RULEBOOK!

Number six, am I on track?  LOOKING ABOUT!  The swim course is marked by big ole' bouys.  You want to be able to swim and look up at those guys every now and then, without stopping if that is possible.  Practice this in the pool, look at videos online.  I hesitate to advise on the "how" because it is a work in progress for me.  Any stoppage slows your momentum, and decreases efficiency.

Lastly, anticipate group swimming.  You will be swimming in a "wave".  To aid flow of the race, the elite-sters go first so they are not swimming over you and then the waves go off by age group.

You are going to be in a pack.  I used to get way behind the pack or on the outside.  Now that I am more comfy and calm, I like to get in the pack, I know there will be kicking and nudging and chaos but you get a little drafting by hanging in a group.  Just like the flying V of a goose-like formation.  The goose in front is powering through and everyone else gets a break and a bit of a draft, not having to work quite as hard.

Same thing with the swim.  SO if you get practice with being in a group and get comfy with arms and legs swimming about, maybe tuck into your pack.  IF you don't you may want to be more towards the back.

This is totally another awesome reason to get into a safe situation with outdoor practice so you can gain experience here and decide what will work best for you!

Scary disclaimer, people have drowned during triathlon. Not to scare you, but you want to the possible risks!  It isn't common, but it is possible.

Prepare!  And optimize your success.

MANY PICS from tomorrow race coming next week.

FINAL THOUGHT!

AS YOUR RACE APPROACHES,  don't lay down a new brick paver patio, or throw in a pub crawl, or overexert your body!

The taper period and days before race, mentally bolster, hydrate, and think success.

I am chilling, gently stretching after a little walk and drinking lots of water.  Seeing myself smile across the finish line, thinking about my training buddies, knowing they are out there laboring too!

ALSO, I am adjusting my expectations.  Not only am I at a higher elevation, but a heat wave is passing through. Bend, Oregon typically is in the 70's this time of year.  Today it will be in the 90's and the same for race day.  I have been training in 65 to 80 degree weather.  The body is less good at shunting off heat and performing in hot so I know I might be significantly slower and need to be really careful about getting overheated.

My plan is to finish between 3hrs 55 minutes and 4hrs and 30 minutes.  50 minutes for the swim, 2 hour bike, and an hour of running was my original plan,  about 5 minutes of transition.  But with the heat...I lengthened the time.

ALSO, there is a slim possibility, SLIM,  that the race director may consider it dangerous, if the heat index hits a certain level.  I am open to all possibilities tomorrow.

Other goals:

-finish healthy
-run with good form despite the prior legs
-have a less than 3 minutes wet suit transition
-ice after event

Good luck to my body, mind and soul and all the other Pacific Crest competitors today and tomorrow!

http://www.aasportsltd.com/events/pacificcrest/

Try a little Tri!

Have you ever been curious about breaking into the world of triathlon?  What is it anyway?  Here are some deet deet deedle deets!

Triathlon is a three pronged whoop whoop!  In this order, you open water swim...change your outfit...bike....change your outfit....and then run.  You switch activities up in a transition area.  The time of each segment and the transition between each leg of the event counts in your overall time.  The transition area is a roped off competitors only area where you set up your gear for the bike and run.  There are 4 different lengths of triathlon, Sprint, Olympic, Half-Iron Man, and Iron Man.  Over the next few weeks, I will divulge more info on all four.  There are some other takes on multi sport out there as well!

There are prizes! Typically finishers get a finishers prize and a t-shirt.  And after the event, there is a temporary mini-city of goodness!  Tents containing post-race snacks, vendors with interesting gear, maybe even a free massage (sign up for this!), and sometimes a raffle for good stuff based on your entry number.  Awards typically go to the top three overall winners divided by gender and also top three in each age group divided by gender.

I just completed my 9th sprint triathlon Sunday!  Woohoo!  There where two events, an Olympic (1700 meter swim, 28 mile bike, and a 6.2 mile swim) held concurrently.  I have to say I am not a super competitor at this time.  My goal is to decrease times and speed up as the summer moves along, I would love to scoot into the top half of the pack.  I did have one shiny moment!  It was also one of my best swims ever.  It was a great race, pulled together by a seasoned iron man triathlete who is all about creating community.

Ahhh, the finish! 

Also you get to have your number and age grease penned on your body!  For whatever reason it fills me with glee!

Glee face! It was raining and I tried to quickly show my Tri-nest behind me!  Better pics next weekend.

Talking to the race director, Patrick Bolan,  I was inspired.  Patrick is a seasoned athlete, an ironman, as mentioned above.  He owns his own small business and has a family.  He is passionate about the Clackamas Cove site and it's potential as a venue and so filled with love for his home, he SAVED up to throw this party.   For a first time race, I was impressed.  This has been part of everyday life for Patrick and his family since NOVEMBER!  Hopefully, this triathlon will be a yearly event.

This race was organized, the volunteers where effective and the course was beautiful, well marked and easy to follow.  I look forward to maybe leading a GO Training Team next year!  Here's a link to how the Clackamas Cove Triathlon came to be, and info about the site.

http://www.clackamascovetriathlon.com

This particular race was a 900 meter swim, a 12 mile bike, and a 3.1 mile run with a solid stair climb in the middle (not typical but a love to hate it "bonus").  The swim started in a cove then scooted out into a river, so my great swim time was aided by Mr. River and his friend, Le Current.   I'm taking it! The added feature of swimming in the river was a kick in the chattering teeth, but also a confidence booster as next weeks triathlon is in colder waters.   The drop in temp as we pulled out into the river was due to snow melt that feeds this river.

The swim is a wave start.  Elite athletes going first, followed by age groups. You get a swim cap indicating your wave.

This is a sprint distance triathlon.  The distances for a sprint can vary a bit.  The standard sprint is 750 meters swim (about a half mile), a 20K bike (12.4 miles) and a 5K run (3.1 miles).  Course variation is usually due to logistics, size of body of water, and location of the transition area.  You USUALLY always come back to the transition area, so the course length may be influenced by that or just by the race director organizing the event.

There are also closed and open courses.  This pertains to the bike and run segments.  If the course is open, live traffic is on the roads you are riding and running.  The tri last weekend was open, although traffic was minimal.  Volunteers/police help to manage traffic at turns or signals to promote the safety of the participants.  You just need to be aware of your surroundings and take a role in keeping yourself safe on an open course.  In some cases, the course is "closed" and traffic is not as issue.   Larger parks and recreation areas are more likely to be able to close the course.

Triathlons come in all shapes and sizes!  The one I did today capped at 300 participants but some can have thousands of people.

Triathletes are an inspiring bunch!  I love the wide array of ages and bodies, in all shapes and sizes.  I have seen 86 year old participants, 12 wear olds competitors, as well as elite and amateur and first timers.  You can do this, is what I am getting at.  You could be a triathlete!  If the possibility strikes any fire inside you, you can be a triathlete!

How to get started?

• First, what fitness level are you at?  Are you ready to take the plunge?  Are you injury free? Check out http://www.trinewbies.com/index.asp  and peak at some of their training plans.  There are things for folks at all levels, from couch to triathlon training plans up to elite level athletes.  Be honest about your starting point and the time you would need to train.  Then pick an event far enough out that you'll be able to complete the training. A good goal for triathlon number one is finishing healthy!
• Maybe start now for next spring, summer, or fall?  Look for indoor triathlons in the winter!  It's a low cost way to sample and then plan for the following year.  If your a little unsure about diving in, and obtaining equipment, or even an open water swim, check out your local triathlon club, look for an indoor triathlon.  Occasionally, you can find a triathlon that has a pool swim.
• Also, consider a relay where one person does each discipline and the torch of effort is passed from person to person.  If you are an amazing swimmer, and want to check it out, find a willing biker and runner and sample the sport without the pressure to do all three.
• Get support.  Look for a local triathlon team, a coach, or recruit a buddy!  Make sure your family is on board. A national resource is the The American Triathlon Calendar.  Just click on your home state and find a triathlon in your home state.   
• Women only triathlons have been trending in the last decade!  One example in North Carolina, the Ramblin' Rose series sports shorter distances to help participants check out the event with the intimidation factor turned down!  And your supported by sisters in fitness!  The Iron Girl website is another resource for ladies only triathlon opportunities.  

Do to my recent travel and move, I did not have as deep of a well of training to lean on for my swim in my upcoming Olympic triathlon next week (I will tell you all about that!) and was really challenged by the cool temperature (even in a full wet-suit) in my open water swim practice last week here in Portland!

This sprint was a great wet run for next week.  If you are considering a triathlon, I would highly recommend getting in open water prior to your race, and more than once would be ideal.  If you have trained in the pool, you may not be accustomed to the lack of visibility, the temperature on the water, and the stimulation of being in a pack of swimmers.

I grew up on an inland lake in Michigan, sometimes getting in the water in April! Despite having a deep love for water, I initially had no idea how to freestyle swim, and was not used to pack swimming.  Once a very kind and skilled friend got me underway on the proper freestyle stroke,   I still needed that open water preview for the not being able to see the oh-so-useful lines on the bottom of the pool.

Keep checking in this week for beginner tips!

Also looking for "My First Triathlon" stories!

GREEN SMOOTHIE CONTEST! The DYNOBITE!

Woohoo!  Second green smoothie submission! The prize for the June contest is a eco-freindly moothie mug fom ECOJARZ, four stainless steel straws, and a straw cleaner.  See the gear below!  Submit a contest recipe by July 4th, and be in the running too.

Smoothie Jug PLUS top

Stainless steel sippies, and a long bristly straw cleaner is part of prize pack as well.

Now that we have talked prize, let's talk green smoothie!

Christelle loves dinosaurs, coining the term Snuggleraptor.  A Snuggleraptor is a human, which would be embracing a rather cuddly but carnivorous at heart and potentially aggressive dinosaur/human.  It makes sense to me.  So I thought the best smoothie name for a Christelle smoothie just might have to be.... the DYNOBITE!

  I love the inclusion of green tea in this recipe.  Research has not been done on massive scales, but it is undeniable that green tea contains contains helpful polyphenols,  powerful antioxidants.  In the studies out there, it has been shown the to lower cholesterol, help with weight loss, and potentionally play a role in staving off cancer, heart disease, and dementia.

I am learning a LOT as I swim the seas of smoothies.  There were two ingredients I had to look up and make decisions on.  I discovered this past January that I have Hashimoto's thyroiditis, and also Celiac disease, and dietary sensitivity to dairy.  Mwahhh, mwah.  It was really hard to break up with cheese!  Love you forever, FETA! With that, I had to omit the wheat germ and gluten free oats.  Here's why I did.

Oats are a hotly debated item for the Celiac-sters.  The jist is that oats on there own may not be terribly bad for the Celiac tum, but they are typically grown next to wheat and barley, ground and processed on the same equipment, causing cross contamination. And for some celiacs, that would mean intolerance.  Recommendations for newly diagnosed Celiacs is to stay away from oats or whose Celiac disease is not controlled (ongoing symptoms or blood work is positive), even those raised in a completely safe, no cross contamination setting, with dedicated processing equipment.  Since I have not had repeat testing for Celiac disease, I omitted the oats. I look forward to maybe pulling these guys back in in the future.

Now, for all the no-issue-with-gluten folks, enjoy this recipe as listed!

Look at these gorgeous ingredients!

Starting upper left and moving clockwise, pea shoots (an interesting but ultimately not effective substitution), banana, berries, almonds and dates.  On the plate, green tea and dinosaur kale!

Here is the recipe!

The DYNOBITE!

• 12 ounces of hot water
• 4 large pieces of kale
• 1 banana, peeled and frozen
• 1 cup berries, frozen
• ¼ cup gluten free rolled oats 
• small handful of almonds (about 2 Tablespoons)
• 1 cup ice
• 1 Tbsp of wheatgrass powder
• 2 dates, pitted (optional)..I use a medjool date?
• Brew green tea in 12 ounces of hot water. Brew ahead of time and let sit in the fridge to cool. Add ingredients to magical blender until smooth. If you don't have a high-powered blender, I'd put in the green tea and kale first so it's thoroughly blended. Then add the rest.

Look at it...Green and Regal.

My first major learning experience was the use of the pea shoots, I was looking to substitute for the wheat germ.  Wheat germ is a powder made from the embryonic part of the wheat sprout.  Pea shoots are sprouts, why not? Woah daddio, let me tell you it laid down one heck of a bitter chlorophyll vibe.  It was a bit of a stretch, but worth the try!  Second whoops was using tamari almonds.  These guys are flavored with gluten free soy sauce.  On their own...delish! In the Dyno, they left a bit of an after taste.  Learned lessons include: watch out for sprout after taste, and use raw almonds!  I am proud of myself for trying new things, you never know when something will be amazing.

I picked some strawberries from the yard and mixed them with some fresh raspberries from the local store for my berry concoction.  I did freeze them and the banana for a few hours.

When blended as written, on my third try and with the right components (sans oats and wheat germ) it was super dark green, a little tart and tasty.  Way to rock it Christelle, you Snuggleraptor you!  This was a beautiful smoothie for my belly.

GREEN SMOOTHIE CONTEST! The Gersty!

Katie, a mom, scholar, and crafter, submitted a veggie packed smoothie, sweetened by an apple, and balanced by the bright acidity of lemon!

I am not YET a part of the Vitamix club, or the BlendTec club, both super high powered blenders.  But my Kitchenaid is no slouch!  Needless to say I did olley oop a couple ingredients, using a rather advance piece of equipment.  I shredded the carrot and apple and added them to the blender after the greens and water was blended.  I adding them with the celery, letting them kick it a bit, and then finally adding the banana.  I also added some ice to make it good and chilly wills.  As you can see, it has a gorgeous green color, which always makes me feel extra healthy.

This smoothie has GREAT TASTE.  It's a little sweet and the lemon adds a lovely tang.  Not to mention packed with a LOT of veg.  

Here is the recipe!

• 2 cup of fresh organic spinach, packed

• 1 whole apple (I don’t peel or core it! A lot of nutrients are in the skin and seeds. We buy organic so we don’t have to worry about pesticides.)
• 1 organic carrot, leave skin on
• 1 organic stalk of celery
• 1 ripe organic banana, peeled
• 2 tbs. of fresh squeezed lemon juice
• 1/2 cup water
Blend for one minute, working your way up to the highest setting and enjoy!

(I blended greens and water, followed by shredded carrots and apple, celery, banana and added a handful of ice!)

The texture on mine was a little unique tasting, just a touch chewy.  I think the megapower of the Vitamix blends the apple and veg out a bit smoother.  In light of this news,  I also am implementing a pretty advanced financial strategy for obtaining one.  I am wondering if I shouldn't have shredded the apples and carrots?  Or if really...the Kitchenaid is just not powerful enough?  Should I blend longer? I am gonna play with prep a bit and give this one another try in the Kitchenaid. 

Thank you, Katie! I appreciate the deliciousness, and will only put quarters in my Vitamix jar.

I always want to enhance lives here on the GO Training blog, and I know your life will be better if you see some awesome crafts!  Katie is not just a smoothie queen, she is also the proprietor of a darling Etsy shop called The Good Life.  She is a swiss army knife crafter, one package with a lot of abilities.  You'll find screen printed onsies, scrabble tile jewelry, knitted wonders, and other fine goods.  I always love stopping by Katie's shop.

TheGoodLifebyKatie