Into my 19th season of racing triathlons, and after finishing 13 Ironman events, I almost always train alone. A few of my workouts are with athletes I coach. As a coach, the bulk of what I do is provide coached group workouts for others, to help keep them motivated and on track. When it comes to my own workouts, I enjoy the solitude and training at my own pace.
I would like to do a few rides with a group of triathletes who are faster than me, but most groups I have tried to ride with are usually too fast or two slow for me, or involve structure that is not part of my training plan, i.e. hills or intervals. I like group track sessions, but the one I could attend for three weeks this summer meets on Tuesday at 6:00 p.m., which is not a great time for me to run fast. Masters swim programs often involve sets that give me too much rest and I never feel like I get my desired swim workout. Otherwise. I tend to swim the masters swim workout written on the board.
My long runs and rides are my thinking/processing time. I tend to create athlete training plans for the people I coach, and get inspired to write an article or blog while riding. Being able to self-monitor is very important in long races, and training alone on long rides and runs is the best way of achieving this for me. I do most of my swim training in pools. I don’t push myself in group open water sessions and tend to get distracted by helping others get comfortable in the open water, acclimating to the temperature or learning how to breathe or sight more effectively.
With work and family obligations, I can't be held up by other people's schedules. When training for Ironman Hawaii, my season tends to feel long, and it would be nice to have a riding partner for the long bike rides that are required. It can get a bit stale, boring and tough to stay motivated by the middle of September.
Don’t get me wrong, I love running and biking in the fall; but actually having to train for an Ironman in October can sometimes be a struggle. This season I am not preparing for a fall Ironman, and plan to enjoy some leisure time mixed in with some epic training rides. I will most likely seek out a few training partners, which should be easier for me this year. I’ll have the freedom to follow their training schedules, since I will not have one after 70.3 Worlds.
The upside of training with partner or group:
•Motivation and the prospect of being "pulled" to work harder by stronger athletes.
•You can learn a lot very quickly from other, more experienced triathletes.
•The miles on the bike can go by quickly if you have others to chat with.
•Swimming with a masters swim group with pool-based coaching is very helpful. The coaches tend to push you that little bit more or correct stroke flaws you might not be aware of.
•Training with others and observing them can help you improve or detect technique flaws, as well.
The downside of training with a partner or group
•One training plan does not fit everyone. You need to stick to a plan – your plan, and your workouts – and sometimes the group dynamic does not permit that.
•You give up the control of setting your own schedule and can end up relying on other people.
•Training alone can also be very good for mental toughness, if you are honest with your efforts. Remember, one good workout done at the right level of effort and with good form beats five crappy workouts done without thought.
•Your training partner/group is most likely training for different events than you are, and have their own schedules to follow. (is this redundant to the first bullet? Can they be combined?)
•In triathlon, you race alone – not in a group. While training for an Ironman, solitary training gets you used to long periods of time on the course that you will spend with only your own thoughts for entertainment or annoyance.
My advice
•Get a good plan based on your current level of fitness and, if possible, get some feedback from a local coach to check in on your form occasionally.
•Most people do their long rides on the weekends, which is the perfect time for you to line up riding buddies to go for some or all of your long rides. This makes it somewhat of an adventure, but also makes it more safe. It’s also a good idea to switch up your long run. If you do your long ride on Saturday or Sunday, get in a long run on a Thursday.
•When training for a long event, I recommend training solo for at least 50 percent of your long distance miles. This avoids the urge to slow your pace or work to keep up with or beat your training buddy and take your training session into the wrong training zone in the process.
•When you have a hard session, based on your individual training plan, it can be good to have a stronger training partner around to make you push a little harder.
•Train alone during the weekdays (it is easier to schedule), and with friends in the weekends when you do your longer sessions. That way, you can get your big miles in with a bit of socializing,, and the miles tend to go by a bit quicker.
•It is important to train properly, at your fitness level, but you probably get something else out of spending a day riding with friends. You may or may not go as fast as you would individually, but you are likely to have enjoyed the ride. Unless you are an elite competitor and are going for a spot on the podium, it is better not to get obsessed. Train, sweat, and share the "punishment" with friends.
Wendy Mader, MS, USAT, TRX certified, aka WonderWoman, is a Heath, Wellness and Sport Coach living in Fort Collins CO. She coaches high school, college and adults. Please follow me on facebook profile Wendy Mader and t2coaching and twitter (t2coachwendy) and mhttp://t2coaching.blogspot.com/
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Tuesday, September 6, 2011
Sunday, September 4, 2011
P90X2 Pre-Order NOW
I ordered my copy of P90X2. You can preorder though me through 9/5. Create your free member profile at www.getfit-getstrong-getfast-getwendy.com and I will be your FREE BeachBody coach and help you with your fitness and nutrition program whether you order p90x2 or another home based fitness DVD or fitness program.
Preorder and receive:
1. FREE S&H ($40 value)
2. 2 FREE bonus workouts
3. Entry to a weekly prize drawing and a chance to have Tony Horton deliver your P90X2 to your door! PLUS the payment is not due till DECEMBER!
4. Delivered by Christmas
5. Your CC won't be charged until P90X2 is shipped
How is P90X2 different from P90X®?
A. Consider P90X2 the next wave in applied science for body transformation. Like P90X®, it's a complete 90-day program, but with all-new, cutting-edge workouts grounded in the most modern thinking in sports science. It takes the principles of the P90X® concept and cranks up the intensity with exercises that
demand every ounce of your balance, agility, core strength, and athleticism.
There are three kits, Base $119.95, Deluxe $239.85, and Ultimate $299.85!
The P90X2 Workouts
• X2 Core
• Plyocide
• X2 Recovery and Mobility
• X2 Total Body
• X2 Yoga – an hour and five minutes of strength based Hatha flow
• Balance + Power
• Chest & Back and Balance
• X2 Shoulders & Arms
• Base & Back
• PAP Lower
• PAP Upper
• X2 Ab Ripper
• V Sculpt – Deluxe Pack
• X2 Chest + Shoulders + Tris – Deluxe Pack
The P90X2 Nutrition Guide
If you’ve been on our site, you know we have broken down every aspect of the P90X Nutrition Guide in our P90X Nutrition Guide Made Easy post. You can expect similar service once this is in my hands. It’s going to be very different from the P90X Nutrition Guide, because it will be broader in scope. The P90X2 Nutrition Guide will cater to vegans, vegetarians, pescitarians, paleo (yes) and an assortment of other nutritional theories. Basically its going to be fully comprehensive nutrition for you, depending on how you want to eat. I’m a Paleo guy for the most part. I have to make exceptions to support my endurance training, but when I can shun grains I readily do. The plans going to have that covered because there are 27 diet guides in the P90X2 Nutrition Guide. How cool is that?
www.getfit-getstrong-getfast-getwendy.com
Let me know if you have questions
Wendy
Saturday, September 3, 2011
Three Age Group Wins
June is earlier in the season than usual for me to be racing. These past three years I am not able to get in much training until June 1st and prefer to race in the fall, August is when I start to be on form. To motivate me balance my work schedule with training though the spring, I signed up for three triathlons and a century ride during June. Given my busy Fall/Spring coaching schedule and successful June racing, my plan to stay motivated, as well as my approach to training, have been paying dividends.
Swim: I raced the Boulder Sunrise Olympic Distance race for the first time on June 4th. I swam an unusually fast time for a 1.5 k; the swim course must have been short. On June 12, I made up for that short 1.5 k by swimming a long 1.2-mile course in Kansas as part of the half iron there. Two weeks after Kansas, I raced my normal 1.5 k at the Loveland Lake-to-Lake Triathlon. In all three races, I was first out of the water in my age group. That was a bit of a surprise, since I took five months off swimming and have been averaging about one swim a week for the past three months. That rest seems to be paying benefits, not only in my swim, but in my biking and running, as well.
Race Photos pictures
Bike: I felt strong at each race. The three courses featured very different terrains, and were of varied distances, as well. The Boulder Sunrise course was somewhat rolling, with a lot of downhill. Kansas was a “bacon strip,” roller after roller, not much flat terrain, while Loveland was largely flat with three steeper hills. I rode the fastest bike split in my age group on all three courses. I’m happy to be getting stronger on the Orbea Ordu.
Run: I found myself leading all three races after the bike, and I was worried about hanging on to my lead during the run, particularly since I spent many races over the past two years walking due to injury. I spent the winter doing core/functional strength training and injury prevention, including the incorporation of some things I learned at MovementU. In the Boulder Sunrise I finished a solid 10k, and finished first overall. In Kansas, I ran my fastest-ever half marathon and won my age group, finishing as the fifth amateur and earning a slot to the Las Vegas 70.3 Worlds. In Loveland I ran 90 seconds faster than I did in Boulder, winning my age group and finishing third overall.
I had a busy and successful June, especially for me. It is clear to me that my training and (PowerBar nutrition plan, Nathan Hydration, Timex ProTrainer, Newton Shoes) are working, and setting me up well to peak for IM Lake Placid July 24th. My focus this year is on Lake Placid (now Worlds in Vegas), and I have also changed my nutrition plan during these preparation events. Instead of Power Gels, I am racing with Power Bites, and mixing my water bottles with Nathan Electrotype instead of the Gatorade I have used in the past.
Thanks Team Timex!
--------------------------------------------------------------------------------
Swim: I raced the Boulder Sunrise Olympic Distance race for the first time on June 4th. I swam an unusually fast time for a 1.5 k; the swim course must have been short. On June 12, I made up for that short 1.5 k by swimming a long 1.2-mile course in Kansas as part of the half iron there. Two weeks after Kansas, I raced my normal 1.5 k at the Loveland Lake-to-Lake Triathlon. In all three races, I was first out of the water in my age group. That was a bit of a surprise, since I took five months off swimming and have been averaging about one swim a week for the past three months. That rest seems to be paying benefits, not only in my swim, but in my biking and running, as well.
Race Photos pictures
Bike: I felt strong at each race. The three courses featured very different terrains, and were of varied distances, as well. The Boulder Sunrise course was somewhat rolling, with a lot of downhill. Kansas was a “bacon strip,” roller after roller, not much flat terrain, while Loveland was largely flat with three steeper hills. I rode the fastest bike split in my age group on all three courses. I’m happy to be getting stronger on the Orbea Ordu.
Run: I found myself leading all three races after the bike, and I was worried about hanging on to my lead during the run, particularly since I spent many races over the past two years walking due to injury. I spent the winter doing core/functional strength training and injury prevention, including the incorporation of some things I learned at MovementU. In the Boulder Sunrise I finished a solid 10k, and finished first overall. In Kansas, I ran my fastest-ever half marathon and won my age group, finishing as the fifth amateur and earning a slot to the Las Vegas 70.3 Worlds. In Loveland I ran 90 seconds faster than I did in Boulder, winning my age group and finishing third overall.
I had a busy and successful June, especially for me. It is clear to me that my training and (PowerBar nutrition plan, Nathan Hydration, Timex ProTrainer, Newton Shoes) are working, and setting me up well to peak for IM Lake Placid July 24th. My focus this year is on Lake Placid (now Worlds in Vegas), and I have also changed my nutrition plan during these preparation events. Instead of Power Gels, I am racing with Power Bites, and mixing my water bottles with Nathan Electrotype instead of the Gatorade I have used in the past.
Thanks Team Timex!
--------------------------------------------------------------------------------
Number 13
Having done Kona Ironman the past four years, and struggling the last two, I planned on taking 2011 off from Ironman-distance racing. Thankfully, my buddy Kirsten signed me up for IM Lake Placid, as I did want to see how I would do at age 38. Maybe I had another 2008 performance in me.
I had raced Lake Placid 2002, still young and not that familiar with Ironman training and nutrition. I was injured in 2002 and intended to stop after the bike, but since I was in 16th place I ran out of transition, and then walked. I ended up finishing in 12:40. This year it was all about going back and running the marathon.
Temperatures were unseasonably warm. I was so happy to hear the water temperature was 77 degrees and it was a non-wetsuit race. I lined up front and center 10 minutes before the cannon, caught a good draft, and swam over the cable, about 2 feet below us, a cable lines the rectangular course with buoys. I felt strong, and exited the water in 56:40, faster than the pros! Pretty good, considering my lack of swim training — only two minutes slower than 2002.
Back in 2002, young and naïve, the only part of the bike course I remember was the downhill. I remember thinking most of the course was mostly downhill except the first 10 miles. Maybe they changed the course over the years. I did not remember the last 10 miles being so hilly (Papa, Momma and Baby Bear climbs). The Lake Placid bike course is not a fast course. Either way, despite my left leg tight and numbness within the first 20 miles, an issue I have been battling since I started riding a tri back in 2009, I held my own up the climbs and enjoyed the course. I enjoyed this ride more than any other Ironman event because of the beauty, the challenge, the cooler temperatures, and my focus was to be able to transition from the bike to run a strong marathon. I rode the first loop fairly conservatively, keeping to my nutrition plan of PowerBites and Ironman Perform/water. I was able to push the second loop and finished strong. I finished in 5:54, the same split as 2002, 3rd in my age group.
The days leading up to Ironman my calf was giving me some issues. Thanks to Cassie and her ART technique – she treated me the previous two days – my calf tightness was not a factor. My left hamstring and glute were surprisingly giving me problems. My left leg shut down. The tightness affected my stride. I cruised at a descent pace though mile 10. Then my legs just wanted to stop running. The only part of the course that felt good was running uphill! I promised myself I would not walk between aid stations. I really wanted to walk the last seven miles – I’ve been there/done that in Kona in 2010 – so I just focused on form and cadence and kept moving forward. I never ran at such a low heart rate and intensity level, as indicated by my Timex Pro Trainer. Despite my low effort run, I still ran 3:56, two hours faster than in 2002. Of course, I was happy – I was running!
I was so motivated to hear the cheers (Go Timex!), and see the Timex Crew on the course and in the crowd. I was internally and externally smiling the entire day. Congrats to teammates Jackie and Marie on their strong marathons and top 10 finishes. I am so proud of Marie to rally after fixing a flat tire. Keith, Dave, Max, Herbie and the rest of the crew ROCKED IT this year.
Win some, don’t win some – I am driven by the challenge of figuring “it” out, and each year brings on new challenges. Next on my calendar, back to my swimming roots, my first 10k Horsetooth swim in the reservoir above Fort Collins on August 7th. In the meantime I will tweak my tri bike position following the guidance of my bike fitter friend Scott Taylor from SBR sports in Utah since my previous fits have not done the job. Maybe Orbea will let me borrow a road bike for Vegas 70.3 Worlds.
Thank you Timex, PowerBar and Newton, friends and family for supporting me all these years!
I had raced Lake Placid 2002, still young and not that familiar with Ironman training and nutrition. I was injured in 2002 and intended to stop after the bike, but since I was in 16th place I ran out of transition, and then walked. I ended up finishing in 12:40. This year it was all about going back and running the marathon.
Temperatures were unseasonably warm. I was so happy to hear the water temperature was 77 degrees and it was a non-wetsuit race. I lined up front and center 10 minutes before the cannon, caught a good draft, and swam over the cable, about 2 feet below us, a cable lines the rectangular course with buoys. I felt strong, and exited the water in 56:40, faster than the pros! Pretty good, considering my lack of swim training — only two minutes slower than 2002.
Back in 2002, young and naïve, the only part of the bike course I remember was the downhill. I remember thinking most of the course was mostly downhill except the first 10 miles. Maybe they changed the course over the years. I did not remember the last 10 miles being so hilly (Papa, Momma and Baby Bear climbs). The Lake Placid bike course is not a fast course. Either way, despite my left leg tight and numbness within the first 20 miles, an issue I have been battling since I started riding a tri back in 2009, I held my own up the climbs and enjoyed the course. I enjoyed this ride more than any other Ironman event because of the beauty, the challenge, the cooler temperatures, and my focus was to be able to transition from the bike to run a strong marathon. I rode the first loop fairly conservatively, keeping to my nutrition plan of PowerBites and Ironman Perform/water. I was able to push the second loop and finished strong. I finished in 5:54, the same split as 2002, 3rd in my age group.
The days leading up to Ironman my calf was giving me some issues. Thanks to Cassie and her ART technique – she treated me the previous two days – my calf tightness was not a factor. My left hamstring and glute were surprisingly giving me problems. My left leg shut down. The tightness affected my stride. I cruised at a descent pace though mile 10. Then my legs just wanted to stop running. The only part of the course that felt good was running uphill! I promised myself I would not walk between aid stations. I really wanted to walk the last seven miles – I’ve been there/done that in Kona in 2010 – so I just focused on form and cadence and kept moving forward. I never ran at such a low heart rate and intensity level, as indicated by my Timex Pro Trainer. Despite my low effort run, I still ran 3:56, two hours faster than in 2002. Of course, I was happy – I was running!
I was so motivated to hear the cheers (Go Timex!), and see the Timex Crew on the course and in the crowd. I was internally and externally smiling the entire day. Congrats to teammates Jackie and Marie on their strong marathons and top 10 finishes. I am so proud of Marie to rally after fixing a flat tire. Keith, Dave, Max, Herbie and the rest of the crew ROCKED IT this year.
Win some, don’t win some – I am driven by the challenge of figuring “it” out, and each year brings on new challenges. Next on my calendar, back to my swimming roots, my first 10k Horsetooth swim in the reservoir above Fort Collins on August 7th. In the meantime I will tweak my tri bike position following the guidance of my bike fitter friend Scott Taylor from SBR sports in Utah since my previous fits have not done the job. Maybe Orbea will let me borrow a road bike for Vegas 70.3 Worlds.
Thank you Timex, PowerBar and Newton, friends and family for supporting me all these years!
Friday, September 2, 2011
Trifecta
In 2010 I was the Boulder Irongirl winner and was comped an entry into the 2011 race. Since Irongirl was one of my strongest performances in 2010 I decided I would definitely be back to defend my title.
Two months before Irongirl 2011 I found out about a GOTRIbal contest to have dinner with Chrissie Wellington on August 26th, the night before Irongirl. I was one of 10 winners chosen. Two weeks before Irongirl I found out I could stay at my friend’s house in Steamboat so I registered for the Steamboat Triathlon. The race was August 28th, the day after Irongirl.
The Trifecta weekend. Friday night dinner with Chrissie, Irongirl Sprint Saturday followed by Steamboat Olympic Distance Triathlon Sunday.
I drove to Boulder Friday afternoon, enjoying a long chat with Dave Ward, Diamond BeachBody coach, then stopping to pick up Dura Race Wheels in Berthoud from my Timex Teammate Kim Hager. Thanks Kim! I picked up my race packet at the Boulder Reservoir before heading to Bacco for girls night out with Chrissie. There, 10 wonderful GOTRIbal women shared stories, laugher and friendship (refer to blog post Dinner with Chrissie).
Saturday morning I headed to Boulder Rez to race the Irongirl Sprint Triathlon (400 swim, 17 mile bike, 5k run). Coming off Ironman Lake Placid on July 25th and the Horsetooth
10k Swim the previous weekends, I did not know what to expect when it came to racing a sprint, since I have not been doing traditional speed workouts***.
The Irongirl course is the same at the Boulder Sprint Triathlon course expect only a ¼ mile vs ½ mile swim. I was in the 4th wave and seemed to have passed most women in the first 3 waves. It felt good to run to t1, no nagging ankle or calf pain. The bike course was fast, I averaged 23.5 mph. Quick t2. Again if felt so good to run without any injuries holding me back, quick leg speed and calm breathing. I knew I was gonna have strong finish and was blown away by my 19:29 5k time. I was pleasantly surprised with the results of my race on Saturday. I beat my time from 2010 by 2 minutes.
After awards I quickly transitioned to my car. Drove 75 minutes to Fort Collins, lots of traffic, to let the dogs out. Then picked up my husband Don on my way up Poudre Canyon, 3 hours to Steamboat. After arriving in Steamboat, packet pickup, dinner with friends, the leg fatigue was setting in. I spent $6 for 20 lb bag of ice followed by a 20 minute ice bath, the ultimate recovery before bed. http://running.competitor.com/2011/08/videos/recovery-the-ice-bath_15966
My legs felt great Sunday morning. I had no expectations for my race performance other then to do what I could on that day. I was having a great weekend already.
Racing Steamboat on Sunday was my first time doing the entire triathlon. I had been there the first year and swam as a team which made me aware of the weeds in Catamount Lake. The bike and run course is rolling, a fair course for those that are strong climbers and those that prefer flat lands. The rollers were not that steep, short enough to sit or stand and power over. I had some moments on the bike that I was not pushing myself, the thought that someone might pass me on the bike kept me focused to push harder when I caught myself slacking. I was surprised to average 23.2mph even more surprised how good my legs felt on the run. The most difficult part of the run was the steep hill at the turnaround. In the end, I raced my fastest finish time for an Olympic distance triathlon and was the overall winner of the Steamboat Triathlon.
The weekend ended with a drive back to Fort Collins from Steamboat Springs. Two days, two distances, two wins, plus an amazing dinner with a world-class leader and triathlete and a great group of peers.
Here are pictures and a video from the race. The weather was perfect Sunday.
http://www.steamboattoday.com/photos/galleries/2011/aug/29/2011-steamboat-springs-triathlon/
*** My “untraditional” approach to speed work consisted of Insanity the Asylum, a 30-day BeachBody program I started on August 1st. I had completed Insanity and P90X in the winter 2010 and spring 2011 as an injury resistance program then stopped in May to focus on Ironman training. After completing Insanity, the next step in the progression is Insanity the Asylum. Having some left leg pain from from Ironman Lake Placid, I was able to minimize the pain in August spending some time with adjusting my bike fit and strengthening my glutes/core with Insanity the Asylum.
www.getfit-getstong-getfast-getwendy.com
Two months before Irongirl 2011 I found out about a GOTRIbal contest to have dinner with Chrissie Wellington on August 26th, the night before Irongirl. I was one of 10 winners chosen. Two weeks before Irongirl I found out I could stay at my friend’s house in Steamboat so I registered for the Steamboat Triathlon. The race was August 28th, the day after Irongirl.
The Trifecta weekend. Friday night dinner with Chrissie, Irongirl Sprint Saturday followed by Steamboat Olympic Distance Triathlon Sunday.
I drove to Boulder Friday afternoon, enjoying a long chat with Dave Ward, Diamond BeachBody coach, then stopping to pick up Dura Race Wheels in Berthoud from my Timex Teammate Kim Hager. Thanks Kim! I picked up my race packet at the Boulder Reservoir before heading to Bacco for girls night out with Chrissie. There, 10 wonderful GOTRIbal women shared stories, laugher and friendship (refer to blog post Dinner with Chrissie).
Saturday morning I headed to Boulder Rez to race the Irongirl Sprint Triathlon (400 swim, 17 mile bike, 5k run). Coming off Ironman Lake Placid on July 25th and the Horsetooth
10k Swim the previous weekends, I did not know what to expect when it came to racing a sprint, since I have not been doing traditional speed workouts***.
The Irongirl course is the same at the Boulder Sprint Triathlon course expect only a ¼ mile vs ½ mile swim. I was in the 4th wave and seemed to have passed most women in the first 3 waves. It felt good to run to t1, no nagging ankle or calf pain. The bike course was fast, I averaged 23.5 mph. Quick t2. Again if felt so good to run without any injuries holding me back, quick leg speed and calm breathing. I knew I was gonna have strong finish and was blown away by my 19:29 5k time. I was pleasantly surprised with the results of my race on Saturday. I beat my time from 2010 by 2 minutes.
After awards I quickly transitioned to my car. Drove 75 minutes to Fort Collins, lots of traffic, to let the dogs out. Then picked up my husband Don on my way up Poudre Canyon, 3 hours to Steamboat. After arriving in Steamboat, packet pickup, dinner with friends, the leg fatigue was setting in. I spent $6 for 20 lb bag of ice followed by a 20 minute ice bath, the ultimate recovery before bed. http://running.competitor.com/2011/08/videos/recovery-the-ice-bath_15966
My legs felt great Sunday morning. I had no expectations for my race performance other then to do what I could on that day. I was having a great weekend already.
Racing Steamboat on Sunday was my first time doing the entire triathlon. I had been there the first year and swam as a team which made me aware of the weeds in Catamount Lake. The bike and run course is rolling, a fair course for those that are strong climbers and those that prefer flat lands. The rollers were not that steep, short enough to sit or stand and power over. I had some moments on the bike that I was not pushing myself, the thought that someone might pass me on the bike kept me focused to push harder when I caught myself slacking. I was surprised to average 23.2mph even more surprised how good my legs felt on the run. The most difficult part of the run was the steep hill at the turnaround. In the end, I raced my fastest finish time for an Olympic distance triathlon and was the overall winner of the Steamboat Triathlon.
The weekend ended with a drive back to Fort Collins from Steamboat Springs. Two days, two distances, two wins, plus an amazing dinner with a world-class leader and triathlete and a great group of peers.
Here are pictures and a video from the race. The weather was perfect Sunday.
http://www.steamboattoday.com/photos/galleries/2011/aug/29/2011-steamboat-springs-triathlon/
*** My “untraditional” approach to speed work consisted of Insanity the Asylum, a 30-day BeachBody program I started on August 1st. I had completed Insanity and P90X in the winter 2010 and spring 2011 as an injury resistance program then stopped in May to focus on Ironman training. After completing Insanity, the next step in the progression is Insanity the Asylum. Having some left leg pain from from Ironman Lake Placid, I was able to minimize the pain in August spending some time with adjusting my bike fit and strengthening my glutes/core with Insanity the Asylum.
www.getfit-getstong-getfast-getwendy.com
Dinner With Chrissie Wellington
As Tanya Maslach posted a few months ago "What would you do for the opportunity to enjoy a nice casual dinner and a long chat with Chrissie Wellington? A woman who continues to shatter her own world records on course after course around the world. A woman who shows humility and service in everything she does or says. A woman who makes us laugh with her witty humor, makes us think with her intelligent prose and makes us gasp at her penchant for eating large volumes of grub. A woman who is driven by something bigger than herself and her finish times. A woman who is setting more and more records outside the sport of triathlon and paving the way for women to say "I Can" and "I Will."
As the GOTRIbal Expert Swim coach living in Fort Collins, CO, I summited my desire to meet Chrissie and was announced as a winner August 1st to meet 10 other GOTRIbal women Friday night August 26th. This was perfect timing, as I was already going to Boulder to race Irongirl and defend my 2010 title the next day (race report to come).
I drove to Boulder Friday afternoon, stopping to pick up Dura Race Wheels in Berthoud from my Timex Teammate Kim Hager. Thanks Kim! I picked up my race packet at the Boulder Reservoir before heading to Bacca, an Italian restaurant just off Broadway, for girls night out with Chrissie. Walking distance from where Chrissie Wellington lives.
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