The Good Year - The Plan

This installment talks about Cathy's initial plan of action.  As a trainer, I know a balance of resistance training, high intensity interval cardio training, flexibility, and balance are all key to changing a body. However, muscles, ligaments, tendons, the heart and lungs as well as preexisting conditions all need to be considered prior to weaving all these habits into life.  A good starting point is to gradually work towards getting in 30 minutes of activity 5-7 days a week.  This life style change alone decreases the risk of all the gnarly diseases (cancer, heart disease, stroke...etc.)  out there and promotes a healthy body.  

Regardless of research, known guidelines,  and fancy book learning, you have to start from the beginning.  And the beginning for each individual is different depending on lifestyle, time and family commitments, past medical history, etc., all the various life components.

When Cathy asked me about a program, my first question was...what has worked for you in the past?  How many days do you want to commit to working out? How much time do you want to commit? What is your initial goal? Do you have any current aches and pains?

Cathy said 3 days a week sounded doable, and that walking was a good option. I wanted to take into account that she had been not in the practice of working out, and I want to prep and gradually introduce stress to muscles, ligaments, and joints to avoid injury and build success.  This program was created a while back but we discussed the finer points and it is still appropriate and doable for Cathy.

When you are getting started with a trainer, make sure you agree upon and start with a reasonable, doable plan.  Here is the questionnaire I use with my clients, and your trainer should be asking these questions too.   Also, your trainer needs to check in frequently to see if things need to shift into a higher gear or lower gear or if issues are coming up.   I also check flexibility and strength, and balance prior to any clients first session.  I have trained Cathy online in the past and know she is a super strong go getter!   

Besides physical status, I also was hearing her say she was overwhelmed by the general flow of life.  This program is a the starting point we chose because it is what Cathy felt she could roll into her life for right now.  This program requires no equipment, no prep, and no financial investment.  It also won't overwhelm Cathy's body so she is so sore she gets discouraged.  Most importantly, this program will significantly decrease Cathy's risk of disease and seriously promote good things for her heart! 

The effort scale I introduced to Cathy is the Modified Borg Rate of Perceived Exertions scale.   
The goal is for the individual to base effort on how they feel.  This scale has good correlation to heart rate and VO2 max.  More on this in future blogs.

Not sure if you are good to start exercising?  Check out this Par-Q.  IF you say yes to any of these questions, you need to talk to a physician prior to getting started. 

The plan this month is to work on cardiovascular fitness and to try one new thing. We discussed a beginning yoga class. The American Heart Association and American College of Sport Medecine  (ASCM) recommend adults get minimally 150 minutes of activity, and perform resistance exercise every week.  The ACSM goes on to say flexibility and balance work are also key weekly parts of exercise.  If you are feeling unsure where to start and have no "yes's" or concerns on the Par-Q or in general, gradually increasing time and effort on one aspect, perhaps cardiovascular fitness, and working up to 150 minutes will create a significant change in your body, as long as you are clear for exercise.  Then pull in other aspects.  

Here's Cathy's thoughts on getting started:

We all have that friend or coworker who is constantly on some crazy diet and swears they know someone who has lost "like, 50 pounds" eating nothing but [insert odd vegetable/fruit that could not possibly fill anyone up].  I've been there.  I've tried them.  There was the cabbage soup diet, the Atkins diet, the south beach diet, and so on.  All they succeeded in doing was making me a pretty unpleasant person.

When things started to go downhill in my marriage I started thinking/worrying/feeling self conscious about my weight.  I subconsciously decided that if I just fixed my weight everything would go back to being okay.  But the more pressure I put on myself the harder it was to do anything.  Soon, everything was just way to overwhelming to deal with and the idea of implementing a basic health and fitness routine was way too much.  So instead I started looking for a quick fix.  I looked at diet pills and contemplated starving myself.  I wished I had the discipline of an anorexic so I could be thin.  Let me repeat that so you don't miss it, I wished I had a mental illness that could kill me so that I wasn't fat.  That's not healthy and fortunately is not something you can just "do."

So I don't want to do that again.  I don't want to approach this from an unhealthy, obsessive, weight loss will make everything sunshine and rainbows and puppies perspective.  I also don't want to put pressure on myself that this is going to go perfectly.  I'm pretty black and white in my thinking and that all or nothing mentality means that if I'm not working out six days a week for at least 45 minutes each workout, I just shouldn't bother.  

So how am I going to get in shape?  Up until a few years back and for many, many years before that I maintained at least a baseline level of fitness.  I had times when I was really consistent with working out and other times not so much.  But at a minimum I'd work out three days a week even if it was just light cardio.  So where do you start when you get winded walking up the stairs?  What do you do when you don't feel like your body is moving well?  How do you start when you feel so weak?

Fortunately for me, my sister-in-law is the sole proprietor of Go Training (yes, nepotism was totally part of me getting this open forum to talk to all of you).  And when your sister-in-law is the sole proprietor of a personal training business you can typically get her to give you some tips in exchange for writing about your personal journey online, at least that has been my experience.

So about a year ago when things were kind of falling apart, Beth created a walking program for me to try.  I didn't use it. I am now.  I am staying with my parents while I put my world back together so I'll be walking my parent's neighborhood in the suburbs of Detroit.  The day-by-day action plan is outlined in the calendar and levels of exertion below:

• Level 1: I'm watching TV 
• Level 2: I'm comfortable and can maintain this pace all day long
• Level 3: I'm still comfortable, but am breathing a bit harder
• Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I'm just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead

Easy Pace means: walking at a 3-4, just move your body and enjoy.  You can easily conversate!
On Interval Days: intervals at a 4-6, recovery 3.  It's ok if you are slightly breathless during an interval.
Long Walk: 3-5, make sure your conversational and able to talk the whole time.

3 Month Walking Program
Month 1
M	T	W	TH	F	Sat	Sun
	20 - easy pace		20 - warm up for 5 min, alternate 1 min easy, 1 min effort pace for 10 min, cool down for 5		30 Long walk - 5 min, warm up, keep a nice clip in the middle, 5 min cool down
	25 - easy pace		25 - 5 min on,  2 min on effort pace, 1 min off easy pace for 5 rounds, 5 min cool down		30 Long walk -
	30 - easy pace		30 - 5  min 1 min on, 1 min off 20, 5 min cool down		35 long walk-
	30 - easy		30 - 5 min warm up, 2 min on,30 sec at a 4 for 4 rounds, 5 min cool down		40 long walk

Eventually, I'll add in weight training because I know that cardio is not going to provide the muscle mass needed to lose weight.  This is where I'm starting because you have to start somewhere and I don't want this to feel so overwhelming that I don't do it.  However, on some of the days that I don't have a workout, I may still try to go on a short walk at a more casual pace to get outside and enjoy the sunlight and spend time with my dog and my parents (parents need to be walked too). I really want to want to do that.

I'm also hoping that as I go I'll start to get interested in different types of exercise and try new things.  I loved spin (when it wasn't pure techno music) and I loved, loved kickboxing and hitting a bag. I think yoga would be a good way to expand my workout repertoire as well.  I super want this to be something that I start to want to do as I find my love of exercise again.  NOTE: Since I don't really know that much that is around me here in Farmington Michigan, if you have any suggestions of gyms/classes/studios to try, please send an email to Beth at beth@gotrainingwithbeth.com or share them in the comments section. 

I guess I can't say for certain that I won't have days where I am stressed and having problems with getting off the couch.  But I am committing to you now that no matter what happens, no matter how hard this is, no matter how stressful other stuff becomes, that I won't go back to my neurotic, fad diet, obsessive, unhealthy thinking. 

So the plan kicks off this week.  I'm going to do a practice walk and see how it goes.  I'm sure I'll have opinions/feelings about it and as promised, I will write them all down to share with you.

A GOOD YEAR - Getting started

This is a year long feature where Cathy Connor, my sister-in-law, (aw yea neptism!) is seeking out her exercise groove after major life changes.  She is sharing her thoughts, feelings, successes, and challenges as she navigates the road to health and fitness.  Every month, I will pose a challenge to Cathy, and use any road blocks she encounters as opportunities for discussion in our GO Training community.  This month is just about getting started!

I think many of us including myself can relate to times when other stresses of life have led us away from a positive habit.  Cathy already started her journey a few weeks ago but we were still defining what to post and how often, and length of her commitment to blogging.  Without further delay, here is Cathy’s first post.  Her postings will always have "A Good Year" in the title.

I'm getting a divorce. There I said it. Out. Loud. For everyone to hear. It’s painful and it’s messy and it’s hard. The hope that I had for a happily ever after has been shattered.  I could try and put a bright and shiny spin on it, or tell you how it was for the best and everything is going to be fine but I’m not there yet, although I’m closer than I was before.  

The time that passed since the sudden marital separation in January has been a whirlwind of emotions. Sadness, anger, joy, depression, anxiety have all become very familiar feelings that can linger for weeks at a time or pass right through me.  But as I reflect back on where the marriage fell apart, it is clear that the essence of me, my sense of self, was lost along the way. That's a hard truth to admit. But it's very real and rebuilding me and rediscovering what I want is something I'm really working hard to do.

One of the key pieces of this rebuild, of reintroducing me to… well me, is regaining control over my health and fitness. I never thought of myself as a natural athlete. I was the kid all the way at the back of the pack, walking when we had to run the mile in 5^th grade.  I was the girl that dreamed of doing a back handspring but fell on her face mid-cartwheel in middle school.  I was the teenager who got most improved player in every sport I participated in (okay, not soccer – soccer was the exception).  

I was in my early thirties when I discovered all the ways fitness could be fun - on my terms (All the ways fitness can be fun!).  Once I discovered that exercise didn’t have to be awful, I was hooked - running, spinning, and kickboxing.  I gained a tremendous amount of confidence and fitness became a core part of who I am and how I define myself.

So what happened?  How did I let that piece of myself go?  And not just go - vanish. Completely. Like winded, walking up the stairs, out of shape - gone.

There are a lot of things I could place the blame on – problems in my relationship, moving to a new city and back again, suffering from anxiety, living with depression, it was too cold outside, blah, blah, blah.  But at the end of the day it’s on me.  I chose to eat too much, I chose to eat crappy food, and I chose to sit on the couch.  And really, if I’m being super honest with myself, I gave up on me.  I don’t know why I did that yet but I’m working on figuring it out. 

Cathy and Olive the dog pre-walk, on the front end of there adventure in fitness!

Regardless of how I got here, I finally feel like I am mentally in a place where, in order to continue to get well, I need to rekindle my love of fitness. I need to rediscover feeling strong. I need to move again. I need to push myself. Most importantly, I need to find gratitude for all the things my body can do. 

In general, I’m making a lot of changes in my life to fix things that I now see aren’t working for me.  I’m not shoving things under the rug or patching over cracks. I’m doing a complete overhaul.  And just like all the other stuff, rediscovering fitness isn’t something I can quickly fix by losing 20 pounds. I’m looking to make life changes. That means not obsessing over a number on a scale but thinking about how I feel.  Am I stronger?  Am I moving better?  Am I getting energy from my food?  Am I feeling calmer?  Is the depression lifting?  Am I finding new ways to enjoy life and release stress?  It will be hard and frustrating at times but I know that being physically healthy again will be a big part of putting my life back together.

So really, if anything this blog is mostly for me (no offense, I'm glad you're here too). But documenting my journey will help me pause and really appreciate each milestone on my path to good health. Hopefully you'll find some inspiration too or at least laugh with me as I regain my footing and stumble along the way.  In return, I promise to be candid as I navigate both the frustrations and the bright, shiny moments. 

Before Picture:

My First Olympic Triathlon

Before, I share some things about the Pacific Crest Triathlon in Sunriver, OR, a quick note for what's coming in July.

My sister-in-law, one Cathy Connor, is bravely sharing her heart warming and inspiring story about regaining her health after divorce.  I love her storytelling style.  Her voice is funny and honest and one I believe many can relate to.  I think many of people, including me,  have lost track of there health and the moment where you realize you want something diffferent is so positive, so cathartic! AND intimidating.  She asks and answers questions  like, "How do you gain traction with fitness when you recognize you are going through a tough time?", "Where do you start?", and "How do I stay motivated?".

It is just a gentle opinion, but I believe on the internet there is a trend to present a perfect online persona, I know I do this sometimes! I bullet point life highlights, rarely posting, "Folding laundry tonight!" with a picture of me matching up socks.

Cathy has already started her routine, and we will post a few updates this week so you can come up to speed with her current state of affairs.

ONTO THE PACIFIC CREST TRIATHLON!

WOW! wow. WOW (serious face). WOW! Kicking-legs-behind-me-fist-in-air wow!  I finished, HEALTHY!  And my two compadres in fitness, also first timers, finished before me!  You go, girls! No one got a flat tire, and everyone was smiling.

Typical race format:

• Packet pick-up day before race: in your packet there is a timing chip, swim cap, and maybe a number for your bike and helmet, and a racing bib for the run portion.  This is also when you pick up your T-shirt!

DAY OF:

• Set up things in transition area, or in this case, transition areas.
• Get gear on for swim. (Cap provided in registration packet), goggles, and maybe wetsuit. 
• Swim goes off in wave starts (each wave has it's own cap color), elite first, then by age/gender.
• After the swim, you take of your wetsuit if you are wearing one, and put on shoes, helmet, grab nutrition if needed, sunglasses, whatever you want to have on that bike ride.  Your water bottle is something that is in place prior to the bike. In regards to footwear, you may be donning bike shoes if you have clipless pedals (pedals where the shoe locks into place), but running shoes work just fine.
• Head out of T-1 to the bike course, volunteers so kindly direct you.  The constant tips are so required and nice, just because your are really exerting yourself.
• Bike it up!
• After the bike, you rack your bike either in the same spot or in this case, a different spot.  And you get rid of your helmet, and bike shoes if needed.  
• Running shoes go on and on to the finish!  You may be grabbing nutrition here as well.
• After the race, you can eventually find your goods and pack up.  There is always food and water, and sometimes music, beer, raffles.

Pre-race Beth:

We got to the race start right on time.  I had a little phone dysfunction, darn! I didn't get a chance to photograph my tri-nest (How I set up at transitions).  I was nervous, despite doing this many times before, this distance was a first and I had the inside wiggles!  I did not take as many pics as I wanted but I do have some pictorial goodies.  I didn't get a good lake shot!  And with all the swimming talk I really wanted to illustrate the swim course.

This was a great example of a triathlon with 2 separate transition areas.  The swim to bike transition was down by the water.  A transition bag (clear garbage bag) was provided at registration for our swim gear and any other things we needed to tote to the beginning of the race.  I brought a backpack with nutrition, bike shoes, helmet, wetsuit, and put my sweat pants and fleece (it was chilly first thing in the day!) in there too.  I wore a 2 piece tri-suit which has a little bottom padding for the bike.  My bag was packed once I got organized, and just threw my cap, goggles, and wetsuit on top after.  After the swim, each competitor quickly places the last components into their bag.  Volunteers go through and take all the bags to the second transition for pick up after the race.  The bags are marked with your number.  Here is a shot inside T-1 or transition number one.  Beyond the bike racks and people gearing up is the reservoir where the swim took place.

MOST triathlons have only one transition area.

In the transition area, gear racks (basically bike racks)  can be very specific, with each number having a specific spot, or general first come, first serve.  This one was arranged by bib number.

Racks in transition area one hold bikes and gear below.

The swim was a 2 loop counterclockwise course in a reservoir that had just a bit of chop.  This was a 1.5 K swim, just less than a mile, typical Olympic distance. I completed the swim in 38 minutes which is a massive victory for me.  I did not stop once, had one glocklesnort where I drank a bit of lake water, and stayed pretty straight.  I was only minorly traumatized by the swim too!

There is Emily looking like a pro walking through T-1, the swim to bike transition.  This is where folks emerge after the swim with bike in hand.  

After the swim, I stripped out of my wetsuit.  One of my goals was to be out and transitioned in 3 minutes, it took me four minutes and 30 seconds, I REALLY struggled getting that puppy off!  That is totally an area to potentially improve for me.  I also gathered all my swim stuff and gear I had brought so volunteers could take it to the second transition area for pick-up after the race.  Then I suited up for the bike!  Helmet, shoes, gloves (my handle bar grip is a little tore up but the gloves probably slowed down my transition a bit, I appreciated the padding), sunglasses, and I used CLIF blocks for my food-like intake and had earlier that morning addded electrolyte powder to my water bottle on my bike.

The bike was a 28 mile course.   That is just a little longer than usual (usually 40K, about 25 miles) but often the course is determined by geography and logistics.  That's how the race organizers got us from the lake to a nice transition area close to the run.  Usually the course in a loop or an out and back, this was a one way trip from the reservoir!

The bike was an open course, meaning cars allowed,  but the first 20 miles had very little traffic, only the last 5-6 miles of the bike had heavier traffic.  The asphalt on the first 18-20 miles was a little rough with a few potholes but not crumbly. The end of the bike had deliciously smooth road and there was a generous shoulder.

The bike was uphill the first 15-16 miles, NO LIE.  Knowing that I am not the best heat shunter, I took it a bit easy, and put it in low gear on the front end of that bike.  It was beautiful and sunny day with little breaks in the shade.  I had biked 30 miles Wednesday, and did the sprint triathlon last Sunday.  I felt a bit flat in the legs from the previous weekend and that last big bike. I tried to pick it up on the downhill which was such a reward after all the up and up and up.

I hope to continue to build my base of biking, and develop more strength to crank up inclines. And I will be sure to scale back week of if I am a feeling fatigued.  Another area to improve.

After the bike, athletes bring there bike and body into T-2, transition area 2.

Transition area two, this is the entrance where you run or walk to the entrance and then scoot out between those white flags in the back.  By the end of the race, this area will be packed with bikes! 

The bike to run transition is pictured here before the race.  This is every Olympic triathlete's running gear arranged in racks by number.  This is the area where you stash your bike, and running gear goes on then you exit this second transition area.

I came into this area thinking, SO HOT, Mr. SUN what is your PROBLEM!  And how am I going to run?  This run was the standard Olympic run , a 10K (6.2 mile) beautiful closed course through the Sunriver resort area.  I would liken this area to ski resorts/condo resorts with trails and 2 golf courses and an amazing fitness/water park/spa center.  I have similar things in Michigan, Colorado, etc.  Just a crazy ideal place for a triathlon where the whole family can enjoy.

Back to the runner!

It was 90 darn degrees by this time.  I sloppily jogged/walked/whimpered and then thought "Let's walk for four minutes".  I breathed.  I gathered scruples.  I mentally leaned on my highlight reel from training, remembered the great run I had a couple weeks ago, the fact I made it through a big swim, and that I was probably an hour or so from being done.  I rallied, and I recommend tucking your training successes in your heart to be used at a later date.  They are touch stones to help you along on the big day, and one mile later I was running alright!  It also helped immensely to see my husband cheering me on, and old and new friends clapping and yelling!  That was like a giant shot in the arm.  I walk/ran 6.2 miles in 1:15:55.  This is about a 12 minute 13 second pace for me.  And I am grateful for it!  I was jamming ice down my shirt, holding it to my head, already over 2 hours of exertion in the heat, it just was everything I could to keep on keeping on!  Usually I can kick it at a 9:20 to 10:20 minute mile, but I am so thankful for this time!

One of my goals was to really use good form on the run, and I tried but I just wanted my legs to move forward, here and there I would try to brighten my stride.  Mostly, I jut kept saying, "Runner, runner, make the running, don't stop running, legs, legs, legs, go!",

I like to set a loose time goal for tri's.   I would encourage others to set a few different goals, because there are lots of variables on the swim and bike that could alter your time.   I really like to set quality goals, and analyze how I did.

For this race, reflections include:

• be more careful with the taper and pre-race week
• practice my wetsuit transition
• work on building more leg strength in the bike 
• add more speed work to my running plan
• ice after the event, I sat under the cold shower at the end of the course for a bit, but ice aids recovery

I am overjoyed by swimming straight and continuous, finishing healthy, having a smile and no soreness today. AND making it through the oppressive heat and the elevation.  I am thankful for my friend Emily recruiting me to do this.   I am so proud of all the athletes, and my friends, Emily and Danielle who kicked butt.   Having something to work toward, helped me stay in the groove as we are only 8 weeks in Portland, and still not quite settled.

 It took me just a second to absorb the full joy of this Olympic triathlon completion because it was in the 90's the day of this Olympic Triathlon, and I got a little burnt and heat exhausted and was in a little bit of "woah!" cloud. I sat on the couch and just read and cooled down in the glorious AC surrounded by nice people.  And spoke in short phrases.  I do not cope with heat well, and that was all there was energetically.  Today I can see and appreciate the event and I am so enjoying recapping the day here!  I am not sore at all!  Just sun kissed, in a kinda reddish way.

I am so close to the finish here!

Thank you for reading and please share ANY "first"stories (any first story!  Kickboxing, Barre class, I want to hear it and share it!) via email at beth@gotrainingwithbeth.com or on GO Training's facebook page which also has monthly contests.  July contest announced soon, smoothie contest wraps up July 5th!

My times for yesterday's tri!

Beth Trimark-Connor

232 (bib number) 36 (age) F (gender) 3:58:35 (overall time) 35 (my rank in the swim for my age group, can't remember how many peeps" 0:38:03 (my swim time) 348 (overall rank for swim) 4:30 (transition 1 time, stuck in wetsuit) 1:56:41 (bike time for 28 miles) 442 (overall bike rank) 3:26 (second transition time) 414 (overall rank after bike and transition) 1:15:55 (run time, about 12:13 mile) 371 (run time rank)   I came in 383 out 477 peoples, I was 35th out of 41 competitors in my age group.  My goal is to get into the top 15 in my age group.  

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