'Tis the season for transition

When athletes refer to the “off-season” or the “winter” season, they are referring to the time of year when they are not actively racing and when training duration, volume and intensity lessens, allowing the mind, body and spirit time to recover and rejuvenate.

This, however, is not the same thing as doing nothing. The key is to find the right balance between zero exercise and zealously maintaining peak fitness, which ultimately leads to injury, burnout and exhaustion. 

The happy medium between the two is sometimes referred to as the “transition season” and is typically divided into three phases: Recovery, reintroduction and base-building. The length of each phase will vary depending on how long the race season was and the type of races undertaken. 

                                                       

According to nolimitsendurance.com, the longer the race season, the longer the races, the longer the break.

When race season ends, recovery is the first order of business. While it’s important to let your body recover, your mind also needs a break from the stress of training and racing. There should be no structured training and nothing overly taxing or challenging during this phase; getting plenty of sleep should be the top priority. Attempting to maintain peak fitness throughout the year is never a good idea. As noted on endurancecorner.com, “There is much greater risk from a week too little rest, than a week too many. Part of the benefit of a longer period of total rest is that the short term loss of fitness prevents you from smoking yourself when you return to training.” While there’s no specific formula for how much time to take off, it’s important to listen to your body and honor what it needs.

After an adequate period of rest, the body will naturally start itching to get moving again, but you will need to allow yourself time to rebuild your aerobic capacity and endurance. The best way to do this, according to endurancecorner.com, is to “do a little something every day” at an easy to moderate effort.  

This aerobic reintroduction period is a great time to focus on new skills and technique, particularly in your weakest areas. Consider having someone film your swim stroke and incorporating swim drills into your workout. Ensure that you have a good bike fit and practice single-leg pedaling and pedaling perfect circles. Use running drills to improve turnover and form, and be sure to hit the gym to strengthen muscles specific to triathlon as well as those not generally used during triathlon training. Ideally, strength training should be practiced year-round to maintain core strength, increase power and aid in injury prevention, but be sure to keep the weights light during the off-season.

When it’s time to resume base-building in earnest, start by increasing your frequency and adding a few short, high-intensity sessions with plenty of recovery time built in. Be patient and kind to yourself during this phase and remember that you have plenty of time until your first key race; your return to training should be stress-free and enjoyable. 

         

A better cuppa

My new favorite mug

If you are a coffee drinker, you probably already know that a little caffeine is not bad for you; in fact, studies show it can actually be good for you, what with the antioxidants and all. 

But here's a few tips to make your cuppa even better: 

1) Hold the cream and sugar. 

I know, I know. Black coffee? Blech. But here's the thing--coffee alone is not bad for you, but when you add dairy and sugar to your mug the whole chemical balance shifts, creating a beverage that is much more acidic when digested. 

Some studies have shown a link between chronic inflammation and disease and highly acidic diets which, unfortunately, most American diets are--highly acidic. A more alkaline diet is recommended for optimal health. 

Can't stomach the idea of black coffee? Skip the dairy and try using unsweetened almond milk instead. 

2) Sweeten your joe, naturally. 

Coffee and almond milk alone not going to cut it? By dumping spoonfuls of sugar or generous pours of flavored creamer into your coffee, you are not only upping the acidity level of your brew--you are adding extra calories and sugar. 

Try this: Use flavored coffee beans. Starbucks offers caramel and vanilla-flavored coffee beans. My favorite, "Coconut Crunch," is from a coffee shop in the Outer Banks. I bring home a few bags of the flavored beans every summer and even have a few bags shipped to me in the winter months. My husband was recently in Hawaii for a business trip and brought home a bag of Coconut Almond coffee, which rivaled my OBX cup.  

Another way to naturally sweeten your coffee is to sprinkle a bit of cinnamon or nutmeg on the grounds before brewing. I've heard coconut flakes work too. 

3) Limit your caffeine intake. 

Generally, 150-300 mg of caffeine per day, which is about 2-3 cups of brewed coffee, is considered safe for healthy adults. More than that and you may experience unwanted side-effects, such as tremors, nervousness, irritability, palpitations, headaches and upset stomach. 

Be aware that caffeine lurks in other places, like chocolate, tea and sodas, and that one venti-sized drink may blow your daily mg allotment. 

4) Skip decaf

If you want to enjoy a warm beverage without the caffeine, opt for herbal tea instead. Most roasters use a chemical process to strip the caffeine, and who wants a chemical residue in their cuppa? (Though I am told the Caribou company uses a water-based process for their decaf instead of chemicals. Starbucks, however, is said to be in the chemical camp.) 

5) Buy organic and Fair Trade

As with the chemicals noted in the decaf-ing process, who wants residual pesticides and other nastiness in their coffee? Go organic to drink a cleaner cup. And, while that steaming mug may perk you up in the morning and give you that "feel good feeling," you'll feel even better knowing that the people who grew, picked and harvested your beans were treated well and paid a fair wage for their efforts. 

The Miracle Race – Kona 2012

The Miracle Race – Kona 2012
Harriet Anderson, Ironman World Champion

This is Harriet Anderson's amazing and inspiring story, posted on November 30th by Athleta Chi. I hope I can be like her when I grow up! :)

Harriet Anderson, age 77, Ironman World Champion

The Kona Ironman is such an exciting race. The beautiful Hawaiian setting, the exciting atmosphere, the incredible professional athletes, the fun pre-race activities, the Expo and the wonderful athletes from all over the world all contribute to making the race so exciting.

I debated about doing another Kona Ironman race after having a very slow time in 2011. I am aging and losing muscle mass every year, which makes competing more difficult. I received a slot for competing by winning my age group in 2011. My friends convinced me to compete again in 2012.

In the Spring and Summer of 2012 I completed two 70.3 races and my training was going as planned. In the months before the Ironman race I gradually increase my distance in all three sports. My longest run had been 16 miles by the end of August. I usually go out on a long bike ride early on Sunday mornings, before there is much traffic on the roads. On Sunday, August 26, 2012 I was out on a long bike ride. My plan was to ride around eighty -five miles that day. Everything was going fine until I was going down Pierce Road in Saratoga. All of a sudden I hit something and I went flying through the air. I landed hard on my right side. Another cyclist and a neighbor came to my rescue. The neighbor bandaged by wounds and called my husband. He told me a motorcyclist had crashed on the same spot the day before. A water main had broken and the road was not completely repaired. There was no cone or sign to warn people about the problem. The neighbor took me over to Starbuck’s on Saratoga-Sunnyvale Road to wait for my husband. I told this nice man that he did not have to wait with me but he insisted on waiting until my husband arrived to take me to the emergency room.

The X-rays revealed a broken right clavicle but only a bruised right hip and knee. I was seen by an orthopedic doctor in Redwood City who told me to keep my arm in a sling and he would see me on October 8, 2012. I told him that was the date I was leaving for Kona. I received a referral from my doctor to see my former orthopedist who was now in San Mateo. He said I would have another x-ray in three weeks to see how the healing was progressing. In three weeks he started me on exercises. I was able to spin, use the elliptical trainer and water run. Another x-ray was taken at five weeks and the bone was healing well. At that time I was able to start swimming and running. I also took my first bike ride out on the roads. I was a little nervous and very cautious when I was biking. Thank goodness I arrived home safe and sound.

On October 8th I flew to Kona. I was still not sure I would feel like doing the race. I did a bike ride and I swam in the wonderful warm water at the start area, known as DigMe Beach. A treat during race week is having a coffee boat out in the water about half a mile out from shore. They serve you a small cup of coffee and a cookie. It always tastes so good!

On Thursday evening the carbo load dinner was held. The island entertainment was spectacular. The dancers are so beautiful and graceful. The entertainment gets better each year. This year the age group winners were able to sit in the VIP section which made me very extra special.

On race morning I went down to the start line to compete in my 21st Kona Ironman. Since my training was reduced I did not know how my body would react to the long race. My swim was very slow, 2 hours and 10 minutes, my slowest time ever. I had made the cut off by 10 minutes. I ran to the changing tent and put on my bike jersey and I was off on the bike. Of the three sports, biking is my favorite. The winds and the heat on the bike course are a given at Kona. I felt good on the bike and I made the bike cut off time and I was then off on the marathon. I try to jog and walk the first part of the marathon. I had hoped to jog more but I thought I could walk fast and still make the midnight cut off time. With eight miles to go I had two hours to finish. If I could walk 15 minutes miles I would make it by midnight. One of the monitors on a motor scooter said I needed to go faster if I wanted to make it by midnight.

By mile twenty-four, I was told I was the last person who had a chance to finish by midnight but I only had a 50/50 chance of making it. I did not feel like running but I did not want to be like the lady the previous year who missed the midnight deadline by four seconds. My daughter and nephew encouraged me to keep going faster. Going down Palani was easier because it is downhill. When I turned on Kalakini Street I did not feel like running. My daughter kept encouraging me. She told me I could rest at the finish line. When I reached Alii Drive I started running. A group of people joined my daughter, nephew and I as we ran down Alli Drive. The noise level increased and I could hear the Ironman announcer, Mike Riley, announcing my arrival. Mike was still full of energy after announcing the arriving athletes all day. I crossed the finish line and I put my hands on my hips and stopped to catch my breath. I had made the midnight cut off with 41 seconds to spare. I was so excited I had made it to the finish time before midnight. My son had been texting my daughter to try to make me go faster. He was calculating the time and the distance and he did not think I could make it by midnight. Everybody was thrilled, including me, that I made it.

My husband greeted me along with Mike Riley and Pete Jacobs, the winner of the race much earlier in the day, who put the finisher medal around my neck. Leanda Cave and Miranda Carfrae greeted me as I was walking down the finish area. Midnight arrived and the race was officially over. The fire dancers started dancing at the finish line and the crowd was enjoying the final entertainment of the night.

40 Rules of Triathlon

You've head of "The Rules." Well, this version is for the triathletes out there. A friend sent this to me and it was too good not to share. You may recognize yourself in some of the items below or at least know someone who fits the bill! Enjoy! 

 

#1. Not everyone thinks what you do is awesome. Most think you’re a bit nuts, and they’re right. Remember that at your next cocktail party. 

#2. No race jerseys of races you haven’t raced in, especially if the distance is longer than you’ve been. T-shirts are exempt. If you roll up in an Ironman France jersey, be prepared to explain how you handled the Cole de I’Ecre. 

Nice would be nice . . . maybe next year!

#3. Only refer to courses/segments/people by their nicknames. Highway 19 is unacceptable. It’s called the Queen K, and Crowie owned it. And Macca before him. Don’t let this happen again. Pay ‘N Save Hill. Look it up. 

Going to see this guy next week!

#4. Training in rough conditions makes you tough. A little rain or heat won’t make you melt, buttercup.

There's no crying in triathlon . . . 

#5. A reality check should be performed once per year. MIT is not going to test the effectiveness of brick workouts. The rolling resistance “expert” uses a 100 pound sac in his garage for testing. Not all wind tunnels can even record data at the slow speeds we ride. Not everything that glitters is gold. 

#6. Gadgets are strongly encouraged. An old pair of shorts and some Keds are not our gig. You absolutely need every item that is out there. Afterall, we invented aerobars. If we stop with the gadgets, who the hell would cyclists copy? 

#7. Feelings are for Oprah, use your data. If you own a heart rate monitor and/or a powermeter, yet train just by RPE, then you either don’t know how to use it or you’re embarrassed by what it’s telling you. 

#8. If you’ve raced the distance, it counts. If you’ve trained the distance, it doesn’t. Nailing a training day is one thing, nailing a racing day is quite another. Please don’t confuse the two. Ironman/marathon/etc. only counts if you are in there mixing it up. I’m the heavyweight champion of the world if we don’t have to actually compete. 

#9. The number of logos allowed on a race kit are equal to that of NASCAR. In other words, go nuts. Only Wimbledon and the ITU restrict logos to the point of communism. 

#10. Ironman tattoos are perfectly acceptable. You just finished one of the toughest days of your life. A bit of ink is just fine. Don’t let douche bags rain on your accomplishment. 

The only tattoo I'd ever consider: 

Love this one:
#11. No buckets. It’s doesn’t matter how well thought out your transition is, don’t bring a bucket unless you plan to paint parking lines on the concrete or are going fishing after the race. 

        

#12. Shave. You’re representing a group of people generally regarded as some of the fittest in the world. It’s a hot, sweaty, sometimes muddy sport, that keeps clothes to a minimum. Hanging out all day with gorilla legs and a hairy back does not make you a good steward of the sport. Clean it up. 

This: 

 

Or this?

Uhhh, let me think about that one . . .  

#13. Learn who the pros are. In this sport everyone likes to think they’re the next big deal. Do yourself a favor and learn the names of those who actually make a living at being a badass. 

She's awesome:

#14. Support the sponsors. They pay money so you can have a great time. Don’t spend 45 minutes picking their brain and then head to the ‘net so you can save 3 bucks. That will get you flogged. 

#15. Exaggeration of training is perfectly fine. Just keep in mind that Rule #39 is still in effect at all times. 

#16. Drinking and triathlon are first cousins. Embrace your first cousin. There’s a reason beer is offered at 9 am at the race. Because we love it. Science has actually shown that a buzz and runner’s high is very similar, and endurance athletes drink more than your average bear. 

Will Tri for Beer! Cheers!

#17. It’s a transition area, not your hotel room. Spreading out all your stuff for transition beyond 1 small towel is not acceptable. 1 bag limit. 

Good: 

Not Good: 

#18. White race kits are only allowed if you know your body well. Really well. If you’ve ever worried about poo leg on a long run, then white is not for you. Ladies, if you are expecting a visit from your “Aunt Flow” then white is not for you. I don’t think I need to say anymore. 

#19. Qualifying for Kona and your local “wellness” or “anti aging” clinic do not go together. If by some coincidence you decide your wanker doesn’t work right the exact same time you’re trying to get to Kona, stop everything and look for a new sport. Getting HGH, Testosterone and EPO shots in the name of ‘aging’ or wiener health won’t fly here. There are sports where cheating seem to be acceptable like here and here, so try those sports. This isn’t one of em. 

#20. This sport has a history, learn some it. If you don’t know who the Big Four are, unfamiliar with the ’82 Moss Crawl, or think the Ironwar has something to do with the Industrial Age, then you got some reading to do. 

Amazing people: 

       

#21. No “trunks” in the pool. Look, we get it that you’re a little self conscious wearing a skin tight swimsuit. Get over it. I promise you that you will get 10X more comments trying to swim laps in basketball shorts than you will a jammer.

Not for triathlon: 

#22. It’s OK to hate swimming, but you still have to do it. It’s not OK to use your wetsuit as a life preserver. Learn to swim. If you don’t there’s a sport called duathlon just waiting for you. 

#23. Learn to circle swim. You really don’t need the whole lane to yourself. Stay to the right. 

#24. Complaining about the water makes you look like a sissy. This is a tough sport. The distances are tough, the conditions are tough and the people are tough. Whining that the water isn’t as clear as your last trip to Grand Cayman isn’t winning you any cool points there Nancy. 

#25. Learn Flipturns. You can pick the person out racing in high-tops right away. You get the idea. 

#26. Obey the law – Nothing gives us a worse reputation than someone blowing through a red light like he’s above it all. The law applies to vehicles. You’re on a vehicle. Don’t be a douche. Obey the law. 

#27. Don’t ride with headphones. Save the Rocky Soundtrack for your run. Your ears are needed to help keep you alive on the bike. Plus, depending on your state, it’s illegal. See Rule #26 

#28. Support yourself. Others should not be obligated to babysit you on your ride. Flat tires should not take a village to fix. 

#29. No aero helmets in training. While you might ride a whopping .2 mph faster, you will look like an absolute dork. 

#30. Save the race wheels for the race. Yes, the bike does look cooler with $2,000 wheels, but your wallet will be thinner when a pot hole or rock crack that carbon. Leave some sizzle for the race. 

#31. Learn to ride in a group. Wobbling down the road being afraid of anything around you is no way to go through life. 

#32. Hold your line. Erratic movements in a group ride will take everyone out. Tighten it up. 

#33. Don’t make accordions. Taking a turn up front is expected and appreciated, but not if you floor it the moment you take the reins, The guy 20 people back is going to get dropped by moves like that. Accelerate slowly so everyone can play. 

#34. No shorts over your cycling shorts. Sister to Rule #21. Dress like you know what you’re doing. 

#35. Learn to pee on yourself. You’ll spend $5,000 dollars to shave 55 seconds but won’t pee down your leg to save 3 minutes?

Just say no: 

 

#36. The engine always trumps the rig. Always. 

#37. Be on time, but don’t leave early. If the group ride or run is scheduled for 7 am, courtesy allows for 5 minutes. That means that sometime between 7 and 7:05 the wheels start rolling. If you roll up in your car at 7am and think everyone should wait for you to assemble your bike and pump up your tires, think again. Likewise, convincing the group to leave at 6:54 because you have a t-ball game is just bad form. 

#38. No tan-lines allowed. This is not cycling. A farmer’s tan doesn’t make you look cool in anyway. The only exception is cycling short lines. Those are permitted, but need to be laser sharp. 

#39. If you decide to talk the talk, be prepared to walk the walk. See also Rule #15. If you claim 3 hours at 300 watts, you’ll be expected to prove it. 

#40. Crawling is an acceptable mode of transportation. It’s not pretty, but it gets the job done, and this sport is about getting the job done.

The most important triathlon

My husband and I went to a party last week, one where the guests are asked to make up a poem to go with a theme. This year's theme was the Olympics--If you could choose your Olympic event, real or fake, what would it be? 

Triathlon, of course, was the sport we chose. However, there's a twist: I've always thought my real triathlon was the one I participate in each day--raising three daughters!

There's this triathlon (for fun) . . .

. . . And then there's this triathlon (the most important one)

                                                         

 
Here is our poem:

Triathlon is our Olympic sport

But not the tri of the usual sort

This one’s not a swim, bike, run

It’s raising daughters 3, 2 & 1

With the first one’s birth we were swimming upstream

Desperate to get our baby to dream

Then along came our 2^nd daughter

And we had to pedal even harder

To keep up with a toddler and infant

Required Hammer Gels and Infinit

And just when we were up to speed

Along came daughter #3

Which required us to run even faster

To escape from imminent disaster

11 years of training done

And mostly it’s been lots of fun

While raising daughters we’ve grown old

In our quest for parenting gold

But we have 3 great girls who are so much fun

This is one event we know we’ve won. 

Knowing when to let go

My marathon quest has come to an end.

In the past month I have run/walked four half-marathons in a crazy six-week bid to run the Outer Banks Marathon.

The idea came about nearly 10 months ago as my husband and I planned our 2012 race calendar. It was to be a non-Ironman year, an "off" year, with our last triathlon of the season in late September. That race, essentially a half Ironman with a twist, was a 75.2-mile event, consisting of a 1.2-mile swim, a 64+ mile bike, and a 10-mile run. So we considered the following . . .  

If we're running 10+ miles in September, could we simply carry on with our running after tri season ends and take on the OBX Marathon in mid-November? 

                                

A scenic, flat course in a little corner of the world that I love . . . definitely worth a try! However, when it comes to running, nothing is ever simple.

My husband, plagued by piriformis syndrome for the past year, dropped his bid for OBX months ago. I, however, was running strong and injury-free. So, with my husband's full support along with that of a friend who'd agreed to travel to the OBX with me, I continued on my quest . . . one that began out of curiosity--how far can I  push myself?--and progressed through stages of determination, hope, certainty, frustration and denial before ending up at my present state--peace.

But, throughout this quest, I've been unbalanced--my mind playing the mediator between a spirit that has been "all in" and a body that's been unsure and hesitant, though gamely rising to the challenge.

You see, I am not a runner. I know, I know--"we're all runners, we were born to run." Blah, blah, blah. I've said it before and I'll say it again--running is the necessary evil of triathlon. My weakest link. I was not born with joints made of rubber and feet made of springs like the gazelles that glide past me at mach speed, seemingly effortlessly, on the run course. I'm just not built that way.

             

When I first started running, I was plagued by IT band and knee problems to the point that I'd finish a run and could barely climb the stairs or bend my knee. After my children were born, I tried running again and, yep, more IT band issues. Eventually, I overcame this problem--but I was also a heel striker, so it wasn't long before I was sidelined with a double dose of plantar fasciitis, which took ages to heal. While recovering from PF, I learned about Chi Running, experimented with barefoot running and switched to barefoot-style shoes, only to be set back again by a stress fracture. Ultimately, I found my "stride" by pairing Chi form with minimalist shoes and all has been good. Until now.

The IT Band has reared its ugly head again, leaving me to wonder; Where have I gone wrong? Maybe I didn't stretch enough before and after my runs, maybe I didn't do enough strength training, or maybe I just pushed myself too hard, too fast. Who knows?

This body, which has worked hard and served me well, began protesting last week toward the end of a 16-mile run. But today I barely made it past the seven mile mark of my intended 18-miler before my body shouted loud and clear: "Enough!" I walked six miles home, completing 13.5 miles with an average pace of 12:08 despite walking the last half. I could have probably called a friend to pick me up but I was determined to make it home on my own power. I couldn't run, but I could walk. So walk I did.

Without my IT Band on board, OBX is a bust. But that's okay. It really is. I don't regret going down this road and I'm at peace with both the experience and the fact that the journey has come to an end. I've challenged myself and pushed my running more than I ever have, and I've run stronger, further and faster than ever before. This particular race is not going to happen for me, but there will be other races. Many others!