Tuesday, April 30, 2013

Tri-Friend #4 - Lauren Wong


I look like a hot mess but I'm so cold!

Meet our first female Tri-Friend, Lauren Wong!
She is a Chicago-based triathlete that describes herself as a:
"nerd who works in healthcare IT and enjoys reading, wine, getting good food with my husband & hanging out with our cat! I grew up on the east coast and have been living in downtown Chicago for almost 5 years now and love it."


How did you get into triathlons?
I got into triathlons around 2010 after my husband got involved with Dare2Tri, the first USAT-recognized paratriathlon club. I'd had a few friends who had done triathlons, and I wanted to try one out for myself. I joined a training group and ended up completing the South Shore Triathlon!

Favorite leg and why?

Swimming is my favorite & easiest leg. I grew up on swim team, and I find calm in the water. I also enjoy seeing how competitive I can be on this leg, even if I'm not that great overall.

Where do you do most of your training? Belong to a club?
I'm training now with the Trimonster training group out of the Fitness Formula Club gyms. It's a great group of people and I'm loving the motivation I get from them! They're helping to push me to my "A" race for this year and make me a more well rounded athlete overall!


Your "A" race this year
Half Ironman Racine! July 27!

What part of the triathlons is the most challenging for you?
I find the bike most challenging. Last year I put a lot of mental energy into the bike ride, concerned about my abilities and letting fears about crashing get the better of me. I have to work hard at the cycling, not just for the physical fitness of it but also to grow & maintain confidence in my abilities. The things I've found that help so far with this are to ride frequently (I ride to work regularly, just a few miles) and to keep getting out there!

Worst/Funniest Race Moment:
Thanks Lauren for playing along with a photobomb pic
I'm pretty new to triathlon, so I haven't had too many horrible moments quite yet. Apart from my recurring nightmares before the Chicago Triathlon that I'd end up falling into traffic off the bike, I'd have to say that my worst race moment was at the Grand Haven Triathlon last summer (http://www.laurenruns.com/2012/07/09/grand-haven-sprint-triathlon-race-report/) when I had to get off my bike while climbing a hill. I'm a bit angry at it because I'd prepared for the hill by getting into the right gear and being ready to climb, and then I got blocked by several riders cycling next to each other up the hill. I didn't know what to do to keep going, either that I'd hit them if I kept up at my speed I could maintain or otherwise stop. I veered off to the side and stopped safely, and then got mad right there during the race. I hope next time I have better control over my bike, or at least can talk myself through getting over an angering episode much more quickly.

Tuesday, April 23, 2013

The Tri-Life : Living a Plant Based Life While Participating in Endurance Sports by Jason Bahamundi

I asked Jason, author of the Cook Train Eat Race, to write an article for our first installment of Tri-Life.  Endurance sports permeate every aspect of our life and I hope for us to share your stories on various topics.  Jason's blog chronicles his adventures on the course and in the kitchen and I asked him to share his experiences living a plant-based lifestyle. 

Living A Plant-Based Life While Participating In Endurance Sports
Two years ago I decided to make a change in my life. I had picked up the sport of triathlon one year prior and was having a lot of fun but I could see into the future that this was not a hobby but a lifestyle. I knew that I would be involved in all things triathlon and that meant getting better at the sport as well.

When I had that epiphany I looked inside myself and thought:  What can I change today that will make me faster and stronger in the years to come.  Answers like picking up an aero helmet or aero tires came flooding in quickly but I am not a bank and don’t have endless resources to money.  I needed something that would be easy to do and beneficial without costing me an arm and a leg.  That is when the idea of becoming plant-based came into play.
When I told my wife that I was switching my diet to a plant-based diet she asked if I had just seen a documentary that led me to this decision.  The answer was no because I hadn’t but I decided to make the change because of triathlon as well as health.  I was at what I thought was a decent racing weight but maybe there was more I could do.  One thing I will always do is think that I can make a tweak here and there to get better, and not just at triathlon but at life.

Once the decision was made I started hearing the same few questions over and over.  As a matter of fact I hear these same questions today even though in the past two years I have completed 2 Ironman races, 5 Half-Ironman races, 1 marathon and a host of other endurance races.  All the while training on a daily basis to get myself into position to succeed at those races.  My body hasn’t broken down and my Doctor tells me that I am in excellent health.  Mind you I have only been sick once in the past 4 years and I only need to see my Doctor for my yearly physical.


The First Question:  Where do you get your protein from?
The answer to that question is simple in that just about everything we eat has protein in it.  As a matter of fact outside of water I cannot think of one food item I consume that doesn’t have protein in it.  The meals I consume on a daily basis work together to provide me with the proper amount of macro-nutrients.  Making sure that my macro-nutrients are in line with my training is what gives me the ability to continue training and racing.

Every Sunday evening I sit down and write out a weekly meal plan based on the items I have in pantry and fridge and coordinate it with my training for the week.  This allows me to know what I will be eating on a daily basis but more importantly allows me to be creative in the kitchen.

When I was eating meat and dairy products my creativity in the kitchen seemed to be lacking and that was not something I was accustomed to.  I enjoy cooking and have a passion for it but grilling chicken or turkey was just not that exciting.

Today eating a wide variety of vegetables and fruit and knowing what is in and out of season has led to a terrific diet and an energized lifestyle.  Most people run into the grocery store grab a box of stuff and maybe some fruits and veggies and get out.  I can spend quite a bit of time in the grocery store because I am looking for seasonal foods that I can mix and match and create foods that are not just nutritionally sound but great tasting and are appealing to vegan/vegetarians and carnivores alike.

The Second Question:  What Do You Eat?
This question is probably the hardest one to answer because my initial reaction is EVERYTHING except for meat and dairy.  Of course that is too general of an answer and will break down a typical day of eating for them.  I make sure that my eating corresponds with my training so that I am properly recovered and fueled for the next day’s workout.

A better way to show the person asking the question is to provide them with a view into a day’s meals.  A typical training day will be around 2-3 hours done early in the morning and thus breakfast becomes the most important meal of the day just like Mom used to say.  There are days where I have high intensity and split workouts where fueling and re-fueling is imperative to being able to execute the training plan the way it was intended.

Following is a picture view into my meals based on a high intensity split workout day. To give you perspective my training was as follows:

  5am: 1h15m trainer ride with 2x20 minutes Z3/4 rides in the middle.
  2pm: 1h 4x1 mile repeats.

My meals for this type of training day are as follows:
  4am: Simple smoothie that is 90 calories with protein and carbs.
  7:30am: Polenta French Toast
  Nutritional Breakdown: 677 calories, 109g Carbs, 26g Fat, 15g Protein, 11g Fiber
  11:30am: Butternut Squash, Pumpkin And Green Cauliflower Patty With Sweet Potato Fries
  Nutritional Breakdown: 203 calories, 46g Carbs, 1g Fat, 10g Protein, 12g Fiber
  4:30pm: Mediterranean Pasta
  Nutritional Breakdown: 354 calories, 56g Carbs, 9g Fat, 8g Protein, 8g Fiber
  7:30pm Snack
  Whey Protein Smoothie And Corn Thins With Homemade Nut Butter and Jam
  Nutritional Breakdown: 338 calories, 43g Carbs, 7g Fat, 25g Protein, 7g Fiber

The entire day had a breakdown of 1662 calories, 268g Carbs, 45g Fat, 68g Protein.  Since this was a split workout day it was important to be able to get fueled properly for both workout and also re-fueled when they were over.

On days where I have 5 or 6 hour rides and 40 minute runs my calorie consumption can jump to over 3000 and provide me with the energy I need to get out the next morning and do it all over again.

If you have any questions about living a plant-based endurance lifestyle please feel free to reach out and I will do the best that I can to answer them.

Jason Bahamundi is a 2x Ironman who writes about the sport of triathlon while living a plant-based lifestyle on the blog Cook Train Eat Race
A little about the author:
 
How did you get involved in triathlons?
I just moved to Dallas and started playing for a rec league softball team while trying to make new friends. Two of the players mentioned they were doing a triathlon and so I signed up because it sounded like fun. They never signed up, I trained and raced and the rest as they say is history. Once I got my first taste of being a horrible swimmer it became a goal to get better. It has taken me nearly 3 years to become a better swimmer but all the while I have become a better triathlete and lead a more healthy lifestyle than I was. I have stopped drinking, adopted a plant-based diet and workout 7 days a week in some form or fashion.

Do you have an A Race you are focusing on this year?

My A race this year is Ironman Texas. This is my 2nd time racing the event and as it turns out is my 3rd Ironman in a calendar year as I did Ironman Arizona in November. After IMTX I will evaluate my performance with my coaches and figure out what the 2nd half of the year brings. Probably two 70.3 races in the latter half of the year to prep for another Ironman race in 2014. 140.6 miles of racing takes a lot out of you and the commitment required to train day in and day out puts a lot of stress on your life regardless of how well you plan it out so the remaining 7 months of 2013 will be focused training on getting better at the sport but no true A race to look toward which is a different approach than the last few years.

If anyone is interested in trying the Vegan Lifestyle, do you recommend "cold turkey" or slow transition?  

I think the best way to do it is to go slowly because this is not a diet but a lifestyle. Studies have shown it takes approximately 3 weeks to form a habit and if you go cold turkey you may never get to those three weeks. I think you start with a day (Meatless Monday for example) and then move toward a meal that is only Vegan/Vegetarian like lunch. All along figure out what your body needs and wants and don't restrict yourself to a label. If you are choosing this lifestyle for performance reasons and not for animal rights reasons then choose the foods that are best for your body. I started out pescetarian and quickly dropped fish as it was too much of a bother. Then eventually I dropped eggs, but brought them back because I enjoy them. If people ask me what my eating habits are I tell them I am a plant-based eater meaning I do consume some animal products (eggs) but I do not consume meat or fish, nor dairy of any kind (cheese, ice cream, butter.) It works for me but I would not tell somebody that they had to eat this way.
 
Finally, you grew up in NYC but currently reside in Texas... what is your favorite thing about each? Oh don't remind me on New York please.....haha! I miss it a ton. There is so much energy and a vibe to the city and people that make it what it is. Outsiders may view New Yorkers as rude and always in a rush but that is just not the case. New Yorkers can be the most helpful people you will ever meet and the city moves fast and people are just moving with the city. I truly enjoyed living there and relish every moment I get to go back which is not often enough. What New York doesn't have that Texas has is excellent training weather year round. There are days in January that you can ride your bike outside in Dallas and that would almost never happen in New York. Since adopting this lifestyle being able to train outside has been a tremendous help to my growth in the sport. I'm not sure if I lived in New York still if this would have become my passion.


You can also find his musings on FacebookTwitterInstagramPinterest and YouTube.

Friday, April 19, 2013

New Blogs & Gift Card Winner!

***WINNER OF THE GIFT CARD:  Alyssa Neiers!!!!****
Email or FB us so we can send it out to you!

Will start mentioning new blogs every few weeks but here are recent ones that i have added!
Bert Navarro-Professional couch potato to 2012 Ironman World Championship finisher. (Miami, FL)
Blog  Twitter

Hilary Germsheid - Canada
Canadian Age Group Triathlete, Specializing in the 70.3 Distance, qualified for and raced the Las Vegas World Championships 70.3 last year. the race kicked the heck out of me. It is now my goal to go back and return the favour. My blog documents my life juggling kids, life and training
Blog

Matthew Russell-Pro Triathlete • Coach • Ironman Canada Champion • 2x Duathlon National Champ • Ranked 2nd in the US for 2012 at the Ironman distance
Blog Twitter

Alyssa Neiers- Triathlete, sort-of runner, engineer living in the Chicago NW suburbs. Going after my 2nd half Ironman this summer!
Blog

Jesse Funk-AGer who ran in college and is trying to cross the gap from AG to Pro in ITU triathlon (Kansas)
Blog

Tri-Banter-(NY) - Musing you with high-quality, first rate SBR gibberish about training, racing, and other duties as assigned.
Blog 

Ryan Albert Olson - Father of 2, USC Grad, MBA, Fitness Sherpa, Indie Team Beachbody Coach, P90X Certified, Studying for NASM CPT, Triathlete, End the Trend of Obesity  (California)
Blog Twitter Instagram



Tri Friend #3- Grayson Keppler

Grayson Keppler is a XTERRA / off road triathlete that is chasing his dreams and prefers the mud over the run... hence his blog name: Mudbandit. 

https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=4c91571c7d&view=att&th=13dd28286fdca210&attid=0.2&disp=inline&realattid=f_hf39jpnr1&safe=1&zw&saduie=AG9B_P9HLcscboXPtxjMw7GJE4wn&sadet=1366377262559&sads=8t1ph6aMJaFikn-SPqYEdfudN5II asked him to be our first non-Chicago Tri-Friend as off-road triathlon, something completely foreign to me. Although I am quite certain i would break something biking off road, it is definitely intriguing and wanted to learn more.  After reading his answers, he confirmed that i would need to indeed first start mountain biking to even consider this path :)

Where did you grow up and where are you living now?  What brought you to the US?
I like to think I have yet to grow up but I was raised in South Africa for a solid 21 years in a city called Pietermaritzburg, Spent a few years in Durban while I studied Architecture. It was there I discovered this passion for endurance sports. I live in Dallas now and the sport was my original reason for coming over to the US but now its become a blend of sports and a lady (oh, those ladies).

I see you started as a competitive cyclist, what made you make the transition into triathlon?
https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=4c91571c7d&view=att&th=13dd28286fdca210&attid=0.1&disp=inline&realattid=f_hf39iseq0&safe=1&zw&saduie=AG9B_P9HLcscboXPtxjMw7GJE4wn&sadet=1366377208009&sads=FUckN_AohR_qzfnDz9Gylb2Bt5c&sadssc=1I actually started as a rugby player but soon realized that I being beat up by giant guys was not for me. A friend introduced me a local cycling club and I started training, got to a respectable level and mixed it up on the track too. I guess I got bored of riding in circles on the track so I started a little off road riding and before I knew it I found a few local Pro athletes in the likes of Dan Hugo and Conrad Stoltz who inspired me to try my hand at Triathlon. Now I have the option of all the disciplines because Xterra Triathlon has captured my heart.

You participate in both XTERRA and traditional Triathlons.. do you like one more than the other?
For sure I prefer Xterra Triathlons to the traditional road Tri. Its a different beast and more of a challenge in my mind. There is a lot more that can go wrong therefore it requires some further attention to detail. A quick example,(making sure you have the right tires and shoe laces for each course or just simply chosing the right line on the bike).

Any advice for a road triathlete wanting to make the transition into XTERRA events
Hmmm, start mountain biking and try get your handling down on the off road stuff. Ride within yourself and build your confidence slowly. 

Favorite training tool and why?
I would have to go with either my Cycleops power tap or Garmin 910xt. Great devices to measure effort during and post workouts. Since I have started training with Power my cycling has improved greatly.

What is your go-to recovery routine?
I see a my Chiropractor twice a week with an hour massage session and ART and adjustments. I use the foam rolling in between that and try to fit in several stretch sessions a week.

https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=4c91571c7d&view=att&th=13dd28286fdca210&attid=0.4&disp=inline&realattid=f_hf39keeb3&safe=1&zw&saduie=AG9B_P9HLcscboXPtxjMw7GJE4wn&sadet=1366377413122&sads=og2JpFIQODyuhyv3zJWlLeCzw5A
"A" Race this year?
Xterra World Championships
Worst/Funniest Race Moment
Back in my track racing days I had one of those moments when I was not quite sure if I were on the final lap for my flying 200m sprint and  ended up "sprinting" for an extra lap. It was horrid.

Something you find funny/amusing about Americans/culture
Well since arriving in Texas the thing that im still trying to work out is why everyone drives ridiculously large trucks. I put it down to ego or something, its so impractical. I find the different accents amusing according to various regions of the US. Boston has the best word pronunciation Ive heard yet. 

Grayson of Twitter  &   His Blog

Wednesday, April 17, 2013

#PrayForBoston

For any of those that might be running in the next few days/weeks that want to show your support, you can download this bib i made.  I made it "bib" size so should print easily for you.  Just right click and "save image as" and then you can print from your computer. 

For those in Chicago, here are some local runs:
Muddy Monk is doing a 2.62 Run - April 22
Run for Boston 5K- June 15
*I will be at the Lakefront 10 this Saturday with some other Triathletes wearing this bib on my back.

Prayers and thoughts go to the families of those affected by this senseless act. 

Sunday, April 14, 2013

Richie Cunningham- Professional Triathlete Interview

Photo fr: Galveston Daily News
First Pro Interview:  
Richie Cunningham
http://www.richiecunningham.net/
 
I love being able to get glimpses of the pros out on the course. It is something very unique to triathlon that pros and AG's compete together on the same course at the same time. For some of you, it might give you an opportunity to measure up to them but for me, I just like to see them on the run or hearing "on your left" and see them zip by with a P on their calf.  Last year during Wisconsin Rev3, I walked down to the swim start behind Richie Cunningham and we shared a 'moment' where we tried to find bathrooms with no luck.  He went on to win that day and I didn't, but still got a medal :)

I reached out to Sir Richie and he graciously agreed to answer a few questions for the site.  I kept it short to be respectful of his time and was grateful of his quick response.  He recently just won IM 70.3 Texas and I look forward to him continuing to dominate this year.  And to the midwestereners; he is schedule to compete at Rev3 Wisconsin Dells to defend his Oly Title. 


As you fly to many of your races, do you have a set travel prep/packing/what to wear routine?  Any tips for those who might be flying for the first time? 
In the old days, I used to wing it and pack the last minute and chuck everything in the bike box. These days I use a hockey bag so I have to pack a little smarter to fit it all in. Lately, I've started packing a couple days before. I don't really know where this came from but it's made life easier. The biggest thing about traveling I think is trying to stay hydrated on the plane. And anything you can do to make your travel easier is always recommended. For example, flying out of Denver, they have this Clear card you can buy, which lets you skip the security lines.

www.richiecunningham.net
Do you have a favorite race? Why? 
It's a toss-up between Rev3 Quassy, Phuket Triathlon, and St. Croix 70.3. All 3 of them are really
challenging courses. Quassy always attracts a great field and has a challenging and enjoyable course. Every time you go to St. Croix you know you are going to get nothing but hard conditions to race in. It's hot, hilly and windy.  Phuket, Thailand is just in a great location and is a great destination race.

Favorite (non-training type) shows to watch when you are on your bike trainer? or just in general.
Most of the time on the trainer I end up channel surfing. In general, I like Dexter, Homeland and anything with a good storyline.

I have read about "your girls" in other interviews.  How are the chicks doing these days?   
To learn more about "the girls", Click HERE to not confuse him with Tiger Woods
The ladies are doing well. I don't need to set an alarm clock anymore since they like to squawk in the morning. They are lucky they produce good eggs or else I might just have to have some roast chicken for dinner. But, they are certainly entertaining.

What sports do you enjoy other than swim.bike.run?
I love downhill skiing but rarely get the chance to do it. Golf is fun too but I don't do it much. I might get the chance next weekend though at Paul Matthew's wedding. As cliche as it may sound, I actually really love running and I'll probably always run.

Wednesday, April 10, 2013

Preparing for your first triathlon

Daniel was one of the first people to reach out to me on slowtwitch when i started this blog.  Since i first only reached out to people in Chicago, it took me a while to realize he lived in Australia!!!  {i did wonder why he would email me in the middle of the night and thought .. "he is one of those guys that trains at 3 am"}  But considering our motto (for the moment) is to Connect Windy City Triathletes with the World, it is only fitting to connect us with someone on the other side of the world.   At any rate, I have asked Daniel to write some articles for the site covering topics for newbies to seasoned vets.  He is able to coach remotely and with Skype/Facetime, i figure Australia is just as close as Valpo. 

Preparing for your first triathlon   
By:  Daniel McTainsh 
Let me first off start out by saying that I’m stoked to be writing my first article for www.listoftriathlonblogs.com. Whilst I’m not from the area (I’m about as far from it as you could think!) I’ve been invited by Nicole to write some articles for you folks.

Sooo.. Preparing for your first triathlon. Casting my eye back to my very first triathlon, it’s about keeping it simple, getting the basics done and having a good time. So let’s break it down into pre-race, swim, bike, run and post race.

Pre-race
Gear check. The very first place to start is making sure you have all your equipment. Nothing worse than turning up on race day without your helmet, or shoes. Just adds unwanted stress to the occasion. The easiest thing that you can do to avoid this is to come up with an equipment checklist. You’ll find a whole bunch of them on the internet but for your first triathlon, which I imagine would be an enticer or sprint distance, then the following list should be enough.

Swim
Goggles
Tri suit

Bike
Bike
Helmet
Shoes
Sunglasses
Floor pump
Spares kit
Water bottle

Run
Shoes
Hat

Miscellaneous
Sunscreen
Pre race snack
Post race clothing
Race number belt
Entry confirmation paperwork
ID
Money for post race beers or coffee.

Everyone’s going to have their own individual needs, however this basic checklist will be enough to get you through your first triathlon. A few other things you’ll need to consider pre
race is parking availability, factoring in time for a short warm up and where you’ll keep your gear bag (ie: wallet, car keys etc)

Swim
A lot of first timers who don’t come from a swim background normally find the swim the most daunting prospect of a triathlon. Face it, not many people swim in cold, murky open water for fun! (insert JAWS music here). So the best thing you can do is to do a bit of open water swim training in your training program. It’s something every triathlete needs to do more of. It really is the only way to gain more confidence and proficiency in swimming in the open water.

Some common problems in the swim leg are goggles falling off, getting kicked or hit in the face and general panicking. Let’s see how we can address these common issues.

Goggles falling off. Put your goggles on then put your swim cap on over the top. The swim cap will help secure the goggles a bit better and if they do come loose you’ll have the swim cap securing the strap in place and preventing them from coming completely off.

Getting kicked or hit in the face. Start on the fringe (side) of the group, at least that way you only have one side to worry about. Also sighting is important. In the initial stages of the swim it really is like a washing machine. So sighting regularly at the start will help you pick out clear water and also you’ll be less likely to run into other swimmers feet etc.

General panicking. This is probably the most dangerous aspect of the swim leg. The best of us and even pros (from time to time) get panicky in the swim. Take Alcatraz this year as a prime example. The worst thing you can do is panic! If you find yourself stressing out, the best thing you can do is stop, regain some composure, and tread water until you are ready to go again. Floating is easy, but once you start thrashing around, you waste energy and get tired and that’s when bad things happen.

 
Bike
As a first timer the bike leg is about ensuring you don’t fall off, you have a safe race and you don’t push too hard so that you have nothing left for the run.

Falling off. Now this really is about safety and not embarrassing yourself. As far as having a crash during a race goes, the only time this is really going to happen is if it’s your own fault. Most races nowadays are non-drafting which means you have to keep a certain amount of space between yourself and the rider ahead of you. Where you can stuff up and cause a crash is if you corner too fast or if you pass another rider in an unsafe manner. Whenever passing another rider always have a quick check behind you to ensure that there isn’t another rider coming up behind you, trying to do the same thing.

Cornering. Now remember you’re not in the F1 grand prix. Most of the time you won’t have the luxury of approaching a corner wide and then diving into and cutting the corner. This is largely prevented by congestion on the course. As a result you just have to take the corners according to the conditions. If there are a lot of riders coming into the corner around the same
time, then you just have to take your place in the line. You’ll gain a lot more time staying upright then you will sprawled out on the ground.

Lastly, on the bike don’t blow up! Remember you still have a run to do. In all triathlon distances the most time lost in a race is during the run. One of the main reasons people have a bad race is because they push too hard on the bike and end up having a horrible run leg.

Run
Blisters, overheating and pacing. These are 3 common issues when it comes to your first triathlon.

Nic's Pic of Blisters.Gone.Bad
Blisters. If you haven’t run without socks and with wet feet, covered in sand before, than you’re most likely going to have some issues with blisters. The best way to overcome this is by hardening up your feet. For your first triathlon, which is most likely only going to be a 3-5k run its short enough that you can just “suck it up” and deal with blisters. Over time and consistent training your feet will eventually get used to it. If you must you can wear socks but even this won’t be a guarantee against blisters.

Overheating. This is one of the biggest issues when racing in the heat. And if not managed properly, will ruin your day. Here are some tips to help avoid overheating.
* Hydrate regularly on the run. At each aid station grab 2 cups of water and throw it down the hatch.
* Wear a mesh type material hat. You want a hat which is going to keep out the sun but at the same time, not lock in the heat.
* Keep your head, groin and armpits cool. Keeping these areas cool is critical to avoid overheating. At the aid stations throw water over your head and even better if they are supplying ice, grab the ice and chuck it down your pants. This will help keep your femoral artery cool, which in turn will assist in keeping the blood cool.

Pacing. The next thing I see a lot of people doing wrong is stuffing up their pacing. They come in to T2 and sprint out like nothing on the run leg only to hit the wall 2mins later. My tip is head out on the run leg at a comfortable pace and then build throughout the entire run so that you hit the finish line spent without having slowed down at all during the run.

Post race
Post race is quite simple. You’ve finished your race, you’re on a high, now it’s time to have some fun. Go and have brunch and a latte or share a beer with your triathlon club mates and family. Share some “war stories” then go home and have a sleep.  For those first timers out there, I hope these few tips help you in some way as you begin your triathlon journey. If you would like more assistance with training for triathlons you can find more details about myself at www.ironmandanonline.com 


About the Author:
Tell us a little about your triathlon background and how you got into the sport?
I started competing in triathlon in 2004 when I did my first sprint distance at Airlie Beach in North Queensland.  I very quickly (a year later) did my first half Ironman at Canberra which really kicked off my passion for long c ourse triathlon.  Up to now I’ve done 9 x Half Ironman/70.3/long course triathlons, 2 x Ironmans and countless other Olympic, sprint and short course tris.  I’ve also got 4 x stand alone marathons under my belt.  My passion for long course triathlons lies in pursuing the continual development that an athlete can go through until he/she finds the key to their endurance vault.   And what I mean is that everyone has different endurance code and its about finding out what works for the individual to get the best performance.

How long have you been coaching and where are you based out of?
I’ve been coaching now for about 3 years where I coach for individuals from the Redcliffe triathlon club in Brisbane and I also provide private coaching for individuals.

What is your approach on coaching?  is it mostly remote-coaching or face/face?
I specialise in long distance triathlon where my approach is to basically make the distance look easy.  Essentially, I follow a 2 step process of first getting the individual to train beyond the distance and once that’s achieved they can then go on to do some speed work.  I’m also a massive fan of strength work in the gym.  My motto in the gym is, “If you ain’t squatting, you ain’t training.”  I provide a combination of remote and face-face coaching.  I have some athletes in Brisbane who I catch up with regularly and I’ll do a session with them or even just catch up for a social dinner.  Obviously, those who are further afar its mostly internet, emails and phone call contact.

What have you found are your strengths as you coach other athletes?
www.ironmandanonline.com
I find my strengths are in providing personalized programs that don’t burn out the athlete.  I’m always trying to get the athlete to undergo the right amount of training stimulus and then give them short bouts of recovery in an effort to get them to the next fitness level.  So I find myself always keeping in close contact with the athlete to ensure that even once I’ve published their program that throughout the program I’m making adjustments here and there to make sure th at they are not doing too little or too much.  It normally takes a few months to work out an athletes’ schedule of when they can and can’t take certain amounts of training.



Tuesday, April 2, 2013

Another Giveaway!!! Get Excited

Ok, we are official up on Facebook and ready to do another giveaway! Also, thanks to Mike Hebert (a gasp... non-blogger triathlete) for getting our FB page going.

Giveaway Details: 
$25 dollar Visa Gift Card up for grabs!

How to enter in 2 easy steps (must do both to be entered!)
1. Like us on Facebook  **you can click on the badge on the right side of this page
2. Leave us a comment of any kind on the FB page wall!

topics to consider for your comment:
-what should we call ourselves?  ChiTriBloggers has a great ring but to exclusive as we want to reach all triathletes.  We clearly can't make up our minds on our name.. and a name is kindof important, huh?
-what is your favorite race?
-what do you want to see from the blog?
-what is your favorite food?
-did you really get $2.2 Million dollars when that Arabian Prince emailed you that non-descript email?
-how do we solve world peace?

Really, we are flexible. 

We only want our ACTIVE readers to be part of this giveaway... so get going and Like Us! :)

Winner will be picked April 19, 2013


Monday, April 1, 2013

Tri-Friends! Jeremy Rielley

Meet "Tri-Friend" Jeremy Rielley

Tell us a little about yourself: 
I am from Evanston, Il.  Currently student teaching at an elementary school in Evanston in Physical Education.  I grew up playing soccer then made the transition to multisport a few years after college.

What got you into triathlon? 
I have always wanted to do a marathon, because my dad did pretty much, then on a random run in spring 2010 after my soccer career was over I thought, "hmm, this would be the perfect time to run a marathon". So I signed up for the Chicago marathon.  I have always seen the Ironman World Championships on TV and always thought it was cool but never, ever crossed my mind.  Then after running the marathon, I focused my 2011 season on 70.3s so I would be "ready" for the Ironman in 2012!  So I have been in endurance sports since 2010 but really triathlon training/racing since 2011 and absolutely LOVE it.

Distances completed:
I have done everything from Sprint to Ironman.  They are all fun and have their own battles within the race. The 70.3 distance might be my favorite because it isn't so short where it's over so soon but it isn't 10+ hours like the Ironman but still has many, many races within the race.  I just really love racing any distance.


Favorite Race: 
I have yet to do a triathlon race more than once, will compete at Muncie 70.3 for the 2nd time this season, but I would say the 70.3 World Championships in Vegas is my favorite race.  I qualified for that race in 2011 at Muncie then got my butt handed to me.  It was hot, hilly, windy, HOT but it was a World Championship event which was pretty cool.  The Chicago Marathon is another favorite. I love the course and love the support it gets from fans. Absolutely amazing experience. 
Where do you do most of your training?
I do most of my training around the Evanston area by myself. I belong to the Snapple Triathlon Club but they are based out of the east coast so I do not train with them.  I kind of like training alone, most of the time.  It gives me time to think and I get to battle my mind which makes me much stronger I think.

Your "A" race this year.  
I have a few "A" races this year.  The season starts off with the Boston Marathon in a few weeks, then Muncie 70.3 in July then the USAT AG national champs in August then finally the Chicago Marathon.  Or that's the plan now at least!

What part of the triathlons is the most challenging for you? 
I think the hardest part is really pushing it on the bike.  My worst discipline is the swim but I sometimes have a hard time really going out of my comfort zone on the bike and pushing myself HARD.  I have it in the back of my mind that the run is my best event so I have to save up for it.  Hopefully I can correct that this season!

Worst/Funniest Race Moment: 
The worst moment happened at Ironman Wisconsin.  My legs, for some crazy reason, were seizing up the week of the race and on race day and I could barely walk race morning.  The bike was more painful that I could imagine and I almost dropped out multiple times.  Ended up finishing but it was a brutal day.  The funniest moment, which I bet has happened to many, was at the Pleasant Prairie Oly Triathlon.  I got into T2 racked my bike, put on my shoes and race belt then I was off. Right before I got out of transition I realized I still had my aero helmet on.  Oops!

Jeremy on Twitter 

Jeremy is currently trying to win some swag through his tri team and is asking for your help b/c lets face it, you are currently sitting in front of the computer so a few extra clicks shouldn't be too much to ask for.  Go to:

http://www.facebook.com/pages/Snapple-Triathlon-Team/126942994165?fref=ts
go to"recent posts by others" and his pic will be there and any like and/or comment count! Thanks!