What is your fitness goal for 2014?

We have all heard the saying "if you always do what you always did, then you will always get what you always got."

Did you achieve success in 2013?
Did you then reflect on your season and how do you plan to make necessary changes so you are successful in 2014?
Do you need more balance?
More or less training?
Fine tune your nutrition?
Spend more time with your family?
Focus on more "me" time?

If you have not done so, now is the time to sit down and answer the following questions:

• What do you enjoy about your Health, Wellness and Fitness (topics include nutrition, stress management  activity, massage therapy, chiropractor, acupuncture, Pilates  endurance, core strength, balance, flexibility and speed)?
• What would you change about your Health, Wellness and Fitness?
• What are you goals for the next 3 months, 6 months, 12 months, 3 years and 5 years?
• How do you plan to reach your goals?

Your answers often dictate how you plan to transition into winter. Maybe you took some time off to let your body rest and are ready to jump into the New Year. Maybe you are just starting a more healthy and active lifestyle and want to stay more active in 2013.

Below are a few ideas to keep you active this winter which often leads to better nutrition, stress reduction and more time for family

If you goal is to increase your functional strength training, TRX if for your. Please click on the link to find out how TRX core, functional strength training can improve your fitness which indirectly improves your performance.

If you goal is to do your first triathlon or assess your fitness each month, find some local indoor triathlons. For those living in CO, the 7 th annual t2coaching Indoor Triathlon series maybe a fit for you. 15 minute swim, 15 minute bike, 15 minute run.  January 27nd, March 3 th and April 28th.

Maybe you want to improve you swimming. I recommend finding a local coach that can view your stroke with and underwater camera. t2coaching offers 6 week focused stroke technique sessions

Are you ready to run a marathon or train for an Ironman in 2013 or 2014? Consider joining a local group training program. t2coaching offers a 16 week coached group run leading up to the Colorado Marathon.

Lets set up a time to discuss your previous experience and commitment to training and I will guide you with race selection and training preparation.

Whether you’re looking to get ready for ski/boarding season, want to drop a few pounds, feel stronger throughout your day, have faster recoveries or a fuller range of motion, you may want to invest in a BeachBody home-based fitness programs. I have an Insanity/P90X addiction. This program has increased my core strength, flexibility, speed and agility, resulting in personal best times.

With a little planning and preparation, you can achieve your goals, stay healthy this winter and enter the spring 2013 season fit and strong.

Wendy Mader is a USAT Level II triathlon coach and owner of t2coaching.com. My mission is to help you reach your goals! If you have any questions or comments please send me an email wendy@t2coaching.com or go to www.t2coaching.com to find out more about your coaching options. To get what you have never had, you must do what you have never done

Road Vs Tri Bike

Last year I wrote a post about road vs tri bike. http://www.gotribalnow.com/expert/bike-fit-tri-vs-road. I revisited my article because I am in the position of changing bike sponsors with Team Timex for 2012 and comtemplating purchasing a road bike vs another tri bike. If you dont want to read more remember bike fit is most important when deciding on a bike to race on.

After 19 years racing triathlon I have only ridden a triathlon bike for the past three. I have been able to train on both my road and triathlon bike to compare fit, feel and comfort.

In 2009 I only road my tri bike. In 2010 I road both my tri and road bike equal amounts. In 2011 I primarily trained on my road bike and used the TT for races and once a week to stay accustomed to the difference in position. I am not a big fan of TT bikes. I was not prepared at how different the feel would be and was quite unnerved in no noticable difference in my performance and running off the bike. Here is my take on tri vs road geometry bikes.

Time Trial bikes are said to give you a 1-2 mph advantage. In my experience I did not find that significance between racing on my road and tri bike
Time Trial bikes geometry makes it easier to run off of the bike. I did not notice a difference

Getting you in the most aero position (like I was in 2009) possible is not necessarily going to result in the greatest speed. "Too aero" is when your power output drops because of your aero position and the benefits of being aero are overshadowed by pedalling with less power
Road bikes are friendly for group rides
Road bikes are that much more uncomfortable in general.
Road bike are better for aggressive handling/cornering
Road bikes handle better on downhill and powering uphill

Regardless of riding a road or tri bike if your objective is racing performance, buy a bike that gets your body in the most aero position without losing power (an areo road bike) and train on it for racing, one that fits and is comfortable. If you're going to race, you need to put time in the saddle, down in the aero position so you can build the strength necessary to do it comfortably.
I am selling my Orbea, let me know if you are interested. Size 51, carbon frame, bars, dura components, wheels and pedals not included. My new sponsor for 2012 is QR!

Insanity the Asylum Fitness

Insanity increased my leg speed, strength and power that lead to my PR 5k time of 18:35. View this video to see more.
http://www.wpix.com/videobeta/7be40510-1298-40b3-a982-381cd1c69542/Health/Asylum-An-Intensive-Effective-Workout-To-Get-You-Trim-In-30-Days

Order yours today www.getfit-getstrong-getfast-getwendy.com

Vegas Worlds 70.3

My last triathlon of 2011 was in Vegas at the 70.3 World Championships. I qualified at the Kansas70.3 in June. I was looking forward to this event. My confidence and fitness were strong after a solid back-to-back races at Irongirl and the Steamboat triathlon two weeks earlier. I also ran my fastest 5k ever, 18:35, on Labor Day.

Race day brought warm water temperatures which made the swim was non-wetsuit. I wore my Orca speedsuit and felt pretty good. I missed the draft off the two lead swimmers and swam alone. Not my fastest 1.2 miles, at 29 minutes, but good enough to quickly transition and take the lead on the bike.

I do not preview race courses. I knew there would be hills and it would be tough. I am glad I found out about the hills race day otherwise I would have thought about it too much.I was pleasantly surprised at how strong my legs felt and how much I loved the bike course, since I had been intimidated by the tough hills. My intention was to ride hard from the start and see what happened. I followed my nutrition plan – a PowerGel every 45 minutes, plus Ironman Perform. I started to feel the climbs about mile 40 (my left leg was fried, an ongoing issue I’ve had related to bike fit and I did what I could to finish. Unfortunately, I was passed by at least seven to eight women in my age group over the last 10 miles.

My expectation for a fast run did not hold true, even though I was wearing my new Newton MV2 racing flat shoes (loved them). I cruised the 13 miles and was still able to finish was a smile on my face.

The best part about my race was the cheers from Keith, Tristan, Doug and Bo and, of course, my biggest fan – my mom – while on the run course. Although I did not have my best race, Team Timex is so supportive and encouraging.

Run Rabbit Run Race Report

I have never been so cold for so long, and so sore post-race, as I was Saturday after finishing the Run Rabbit Run 50-Mile Ultra. I cried while walking/jogging the last six miles downhill because I was in so much pain and so cold. I cried at the finish line because I was so happy to be done.

This is a long report, pretty much a summary of my 2011 racing season. I believe my strength and endurance, as well as my speed, has been great this season. I feel even more fit than in 2008, the year I won the Ironman in Kona. Since I planned this year not to go to Kona, I found myself struggling somewhat with training, which ended up being exactly what I needed to get super fit and strong.

My racing season kicked off early in June with the Boulder Sunrise Olympic Distance triathlon. The next weekend was the Kansas 70.3, where I earned a slot to Vegas Worlds. I then had six weeks of Ironman-specific training in preparation for Lake Placid in July. In August I surprised myself with my speed and strength through back-to-back races the 27th and 28th at the Boulder Irongirl and the Steamboat Triathlon, both wins. I was very confident about my next race, the 70.3 Worlds in Vegas on September 11th, and even more excited about my 50-miler the weekend after Vegas.

My Reason for Running an Ultra
After struggling with the marathon in Ironman Lake Placid (despite feeling, pre-race, so fit and confident that I would have a great marathon) I wanted to do a something different. I did not want to worry about racing, and wanted to do an event where speed did not matter.

The day after Lake Placid, I signed up for the Horsetooth 10k open water swim. I felt completely recovered one week after Ironman Lake Placid and went into the 10k swim excited about experiencing the unknown. The most difficult part about the swim was my lack of swim training. I had the strength and endurance, I just lacked the repetitive motion of swim stroking. I finished under my goal time of three hours, with thoughts of doing other ultra swim in 2012. Two weeks after the swim, I was ready for a new challenge, this time with running. I never had any desire to do an Ultra run. I rarely run on trails, and I am horrible at downhill running.

In 2010 I paced my friend Fred during the Leadville 100. That amounted to a slow walk from mile 60 to 77. I questioned why anyone would want to participate in 100-mile run if they walk the last 50 miles of it. In Fred’s case, he is going for 10 Leadville finishes, so he does not have a time goal, just a finish goal. That year I thought maybe for my 40th birthday I would run an Ultra; but why wait?


Why Run Rabbit Run in Steamboat?
I choose to do the Run Rabbit Run this year in Steamboat because the race did not interrupt my Ironman training. Because of my connection with Fred, the race director gave me a spot.

Training leading up to the 50 miler:
I ended up signing up late (on August 20) for RRR because of my full summer of triathlon races. My training was my typical triathlon training. The marathon at Lake Placid was my longest run. I look the last week of July as pretty casual recovery time, then in August I focused on training for 70.3 Vegas Worlds . I ran two trail runs of Old Flowers Road after riding up Rist Canyon (my Brick Sandwiches). I raced Irongirl and Steamboat Olympic Distance Triathlons, then Boulder Sunset, pulling an Athletes in Tandem partner. I ran my fastest 5k ever on Labor Day (18:35), then raced Vegas 70.3 Worlds the following weekend before heading up to Steamboat for my first Ultra.

I got a little nervous the week before Run Rabbit Run, and emailed three of my friends who each recently did their first Ultra, asking them about their training and nutrition. I told them I was writing an article and needed their feedback. No one knew I was running a 50 miler.

I had met Joy Rasmussen, former race director for the Steamboat Triathlon, at the Steamboat Triathlon three weeks earlier. She invited me up to Steamboat to give a presentation to the Steamboat Triathletes on the Thursday evening before RRR. Joy did a great job promoting my talk.

Since I was already signed up for Run Rabbit Run, I drove to Steamboat Thursday night and did the talk, then hung out and rested in her beautiful home. I woke up early on Saturday, ran 50 miles, then drove back to Fort Collins Saturday night following the post-race celebration. The entire trip went fast and was surreal.

Race day:
The weather forecast called for rain, and it was pouring at 3:00 a.m., although it stopped by 6:00 a.m., the race start time. This was the 5th year of Run Rabbit Run, and conditions are typically dry and sunny. After viewing pictures on the website, I was looking to the scenery occupying my mind

At the start line, fellow runners were telling me that I was over dressed and would be too hot running uphill the first six miles. I did not care, I’d rather be too warm than too cold. I was one of only a very few that covered my legs. I was wearing tri shorts, my Timex leg warmers, a long-sleeved shirt with my Timex vest, and my Newton Trail shoes. I had two hats and (two pair of?) gloves in my Nathan pack, along with candy, gum and my phone for photos. My special needs bag – I mean my drop bag – had an extra pair of socks and shoes, along with my Timex jacket and another pair of gloves.

The first 6.5 miles is a 3,300-foot climb up winding switchbacks at the Steamboat Ski Resort to Storm Peak. Many runners were power hiking the whole way up. I am way too slow to power hike, so I kept a 90 one foot strike cadence running uphill, and did not walk the entire way. Same with the downill sections, I tried to keep my quick cadence the entire 50 miles. Quick feet and high knees I attribute to my Insanity workouts. Whether running uphill or downhill, my focus was keeping my feet moving as fast as possible. I ran to the top in just under 90 minutes and felt fine. The temperature dropped a tad at the top of Storm Peak at 10,000 feet, and it was foggy so I could not see much. I took the descent slow and pulled into mile 13 around at 2:40, 25% done! I drank some coke and water (a new mixture I tried at Vegas 70.3 the previous weekend) and ate some fig Newtons and mini cinnamon rolls, that was my treat at each aid station.

I continued to the next aid station at mile 18. Ken and Fred where there to greet me. Ken helped fill my Nathan pack with water, gave me some salt tabs, and sent me on my way to mile 22, Dumont, where spectators and drop bags were located. Then the rain started to come down. It was not yet that cold and I did not pull out my rain jacket. I would proceed and get my drop bag on the return trip at mile 28.

I was 100% focused on getting to the turnaround at Rabbit Ears Pass, mile 25, in under six hours. The steepest climb of the day was from mile 23 to mile 25, the first time I had to walk. I was slipping and sliding – conditions of the trail were ugly. I had to hold onto tree branches as I made my way up and back down. This was the hardest part of the day so far. At the top of Rabbit Ears, I put on my rain jacket as it started to snow. My hands were so cold I could barely zip my jacket or snap a photo with my phone. The fog was too dense to see much. I texted my husband, Don, that I had reached the turn-around poing at 5 hours and 20 minutes. If I could stay on this pace, I would break 11 hours. I walked back down the climb at the same pace I walked up – not very fast. The trail was too slick to run.

At mile 28, back at Dumont, I stopped to get my gloves out of my drop bag and went to the bathroom for the first time. For the most part, I had run alone most of the day, which made for a tough second 25 miles.

The next four miles had me running though puddles and streams with no way to keep my feet warm. My second pair of gloves were soaked, the rain was coming down harder, and the temperature was dropping. I was shivering. It took about an hour to cover those four miles. At mile 32, I was elated to have run this far, and to have only 18 miles to go. I took off my soaked gloves and noticed my fat fingers and worried about hypoatremia, a metabolic condition in which there is not enough sodium (salt) in the body fluids outside the cells. Common symptoms include: Abnormal mental status Confusion; Decreased consciousness; Hallucinations...so I made sure to eat chips and fill my pack with electrolyte mix.

The next five miles seemed like 10 and was the most challenging part of the day. There was increased wind at my face, stream crossings, climbing to a higher elevation and more snow. I was not having that much fun, could not enjoy the scenery, and could not run faster then 15-minute miles. I hate being cold.

At the mile 37 aid station, a volunteer gave me her husband’s gloves and helped pulled by hat from my Nathan pack. Only 13 miles to finish and I was at 8 hours, 10 minutes leaving that aid station. My goal was to make it to mile 44 at 10 hours, then breeze the last six miles downhill. I ate fig newtons, cookies, and more to help keep my body temperature up because I knew it would be two hours before I reached the next aid station.

I took off and felt good for a couple miles, then I was mentally and physically done. I did not look at my watch. I walked a lot during this seven-mile stretch, my heart rate dropped, and I was just cold. My motivation to run was to keep warm while trying to maintain a 15-minute-mile pace. Finally, I looked at my watch: 9 hours 55 minutes. I turned the corner, saw the last aid station tent, and Don.

Don was a volunteer EMT for the race. He started his shift at 5:00 a.m., and waited for me to get back to that aid station. I asked him to walk the last six miles with me. My quads were shot and I knew I had no ability to run downhill.

He gave me his jacket and gloves. I could not stop crying because I was so cold and my entire body hurt. I could not move fast enough to stay warm. I was so happy Don was with me at this point. We walked about two miles in 50 minutes. I looked at my watch – 10:50 – and got the mental energy to get my legs moving because finishing under 12 hours was still achievable. I started to trot downhill, dropping Don behind me. As we approached lower elevations it got warmer and that gave me energy to jog. I had tears running down my cheek as I finished, this time tears of joy to have completed a 50-mile run.

My final thoughts on Ultra and Ironman Training.
1. Training for Ironman prepared me to complete a 50-mile run. Ironman training involves the same strength and endurance and nutritional components required for a 50-mile trail run. What I lacked in my training is sport specificity, especially for the challenges of the RRR run course at elevation. I obviously knew I would have been better off training up and down the hills of Horsetooth Mountain Park, Towers Road, or similar terrain to strengthen my legs and improve my downhill running skills so I did not have to walk the last six miles.

2. I am convinced my alternative BeachBody p90x and Insanity programs strengthened my tendons, ligaments, and stabilizing muscles that gave me more confidence that my body would hold up to an Ultra run

3. I doubt training for an Ultra run alone will help my Ironman speed and fitness. I can’t say I want to do the typical 50-mile training schedule involving back-to-back long runs on the weekend (20 plus then 10-20 miles the next day).

4. If I do another 50 mile run I will commit to running on trails and focus on trail-specific uphill and downhill miles and technique. I will also continue biking because I enjoy it – biking strengthened my quads, which helped get me up over the hills.

5. I was conservative, running 12-15 minute miles for my first Ultra. I would have had more fun if I was faster, so that’s something for me to think about before I run another one.

Thank yo to my sponsors Timex, Newton and Powerbar for supporting me though my 2011 season full of adventures!

Special thanks to Joy Rasmussen for making me feel at home while in Steamboat and thank you to Fred Abramowitz for allowing me to enter his race.

Boulder Sunset Triathlon

When I signed up for the Tri For Your Cause Boulder Sunrise and Sunset triathlons back in December, I was interested in racing an Olympic-distance course that was not hilly like Loveland Lake to Lake and Boulder Peak. As a bonus, Athletes in Tandem was one of more than 100 not-for-profit organizations I could choose to fundraise for as a race participant. I chose AiT, a new organization started by my friend Dennis Vanderheiden, as my Tri For Your Cause charity.

I first got involved with AiT in April, pushing my first AiT partner at the Horsetooth Half Marathon (link to my race report). It was such an exhilarating experience, it made me want to do a triathlon with AiT and help raise money for more chairs, trailers and rafts so more athletes could participate in events and increase awareness.

The month of May was hectic – coaching Rocky Mountain High School and getting ready for Pelican Fest Triathlon as a race director. By the time the Boulder Sunrise came around on June 4th,I had done no fundraising and paid the $50 minimum fundraising amount so I could do the race.

July brought my second event with Athletes in Tandem. The Urban Assault.

August brought my third AiT event, the Georgetown to Idaho Springs Half Marathon (link to race report). This race was a great reminder to get my Tri For Your Cause fundraising page updated for the September Boulder Sunset, three weeks later.
Five days before this Olympic-distance event, Dennis asked me if I wanted to pull/push an athlete. I had only pushed a stroller twice, and had never pulled a raft or bike trailer. I figured there has to be a first time for everything, and this past Saturday Andrew and I completed the Boulder Sunset in 3.5 hours.

Thank you for all your donations to Athletes in Tandem. The $400 will help purchase another chair to pull behind a bike.

Solo Act or Team Player

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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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

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!




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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!

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

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.