Tri-beating the Doldrums of Winter

      I am often asked since triathlon season is over what will you do now? The answer is keep training. True, for now my season is over, but I never want to lose what I have gained over a given a season.So this year, especially after my first Half Ironman, I don't want to start from scratch come spring. Another reason to keep training is to ward off unwanted pounds that can come, especially during the winter months.
     Five years ago we moved from sunny North Carolina, where it was easy to train year round because of the mild winters. Pennsylvania, on the other hand, does not offer the mild climate that NC does, so what's a girl, that loves training outdoors, to do? This entry deals with beating the winter doldrums and staying on track with training.
     I am a warm weather person. I love to run and cycle outside when it is 80 degrees or above. I love sunshine, so come November or December when the temperature drops and the days get shorter, I want to hibernate. Pennsylvania offers plenty of places to train but come December do you really want to venture outside to run and bike? The answer is yes! I know what you are thinking, sure it's 20 degrees outside, who in their right mind wants to go out and exercise? If you have the right gear and the right attitude you don't have to go indoors to continue your running or cycling.
     Invest in a few pieces of running and cycling wear and you'll be set to conquer the great outdoors. Some of my favorite things are my running tights. I have several pairs and as soon as the temperature drops to around 40 degrees these babies come out of the closet. The running tights also serve as cycling tights that I put on under my bike shorts. They sell expensive long cycling shorts which are great too, but if you are on a budget the running tights can kill two birds with one stone.  I have a pair of Under Armour Heat Compression tights, which can also be pricey, but they are well made and they wick away moisture, keeping you dry while compressing your muscles during your run(or bike). The tights are warm and if you air dry them they will last longer.
     Another favorite piece I own is a Nike compression mock turtleneck. I wear it almost every time I go out to exercise when it is cold out. It is fleece lined and has the nylon compression material on the outside of it to help keep you dry. I love it and most of the time if the temperature is 35 degrees or above I can get away with wearing it alone with tights and I am set for an outdoor workout. If I am cycling I add a light jacket of fleece over it because of the wind and I am comfortable for a ride.
     You lose most of your body heat through your head so another good idea when it gets below forty degrees is to wear a hat. I also like to wear gloves around forty degrees because my hands get cold. I have a pair of Nike running gloves that I adore; they come with a built in key pocket so I don't have to hide my keys somewhere. The gloves are made of a light fleece material that has some nylon mixed in to wick away sweat and keep your hands warm and dry. I wear these gloves cycling as well because they are light weight enough for me to be able to shift gears. My favorite hat to wear is a light weight fleece that has a synthetic lining in it; again to wick away sweat. It is light enough to wear under my bike helmet too. On really cold days add a face guard to your outdoor gear if you plan on a ride.
     Believe it or not I wear sunglasses year round when I am training outdoors. The sunglasses in the Winter help to shield from bright sun reflecting off of snow, but also they help keep my face warm.
      I just read an article in About.com that gave a wonderful idea of putting hand warmers in your running shoes when it is really cold. I loved this idea, although I haven't tried it, I thought I'd offer the tip. Be ware and take them out after the first mile to avoid overheating. Also make sure you wear a wool or acyclic sock to avoid frostbite and wick away sweat to keep your feet dry.
     Another tip for finding inexpensive gear is to hit a TJ  Maxx or Marshall's and search in their Active section of the store. I've found some name brand work-out gear for half the price; it may be a bit irregular, but who cares, you are using it to sweat in.
     Triathlete or not just because it is cold outside doesn't mean you can't get out and enjoy some activity. Walking is a great way to stay fit year- round. Invest in some key outerwear and you'll be ready for shorts season come April without having to starve or jump start a program; you'll already be fit and ahead of the game.

Tri-on Friends,
Kelly

   

Post Recovery Workout in the HydroWorx Pool

     Much has been written about how much time you need to recover after an endurance event. Whether you are a triathlete, marathoner, 5 or 10k runner, recovery is as important as your training, without a good recovery program you risk injury. I have read articles in Runner's World that said to take a week off after a marathon.After my Half Ironman, I decided to follow this plan, after all I covered 70.3 miles, the equivalent of two marathons.
     After a week off I was ready to get back into my training. I wanted to do two post recovery workouts and compare them to see which felt better. The first workout back was on a regular treadmill at the Y. I did an hour run at moderate speed with no inclines. I felt pretty good until about mile three and the soreness in my quads and IT bands returned from my Half Ironman. I got through it and felt a bit fatigued after, but I expected some soreness because it was my first workout back.
     The very next day, I decided to run again, but on the underwater treadmill in the Hydroworx pool to see if I felt any difference. I did an hour of running on the HydroWorx pool and almost immediately felt a difference.The warmth of the water helped ease my muscle soreness upon entering the pool. I ran for the first half hour without the resistance jets on and felt great; no soreness in my quads or IT bands, like I had the previous day on the regular treadmill. I decided to add the resistance jets for the second half hour.Again, I felt no fatigue on those areas that had bothered me. I did feel a bit tired ,as the resistance jets do make the workout more challenging, but no pain. I alternated speed and the resistance jets for the rest of the session and felt great.
      When I was finished running I turned the resistance jets on the highest setting and let the water blast my quads and instantly felt those muscles loosen. Once again the HydroWorx pool really came through for me. I covered the same distance as I had the day before on the regular treadmill, but without any pain or soreness.
     The power of working out in water is so significant, and as I've said before, the HydroWorx pool will now become a regular part of my training.
     No matter what your time off is after an event, the most important thing to do is listen to your body and start back small with your training. Sleep is key as well. I make sure I get to bed earlier and get at least nine hours each night after an event. Stay hydrated and drink lots of water and recovery drinks. I'm a fan of just some watered down Gatorade. Have some balanced meals that include some protein;the protein will build muscle recovery. Take time to reflect on your accomplishment during recovery time, after all you've earned it!

Tri On Friends,

Kelly

You Don't have to "TRI" to Stay Fit

     It has been a few weeks since my last entry and while I'm still proud of the Half Ironman, reality has set in and it's time to get back to business. Beach2Battleship was my last event for the season ,but that does not mean it is time to hang up my goggles, bike shorts, or running shoes. Au contraire mon frere. The off season is an important part of my training time.
     A common question I have been asked lately is how do you find the time to train? I wanted to share some tips on time management for training. I also want to express in this entry that you don't have to be a triathlete to incorporate some changes in your life that are healthy ones. I was recently inspired to write this blog from a woman that is a student teacher. She asked, "How does someone over a certain weight run?" My response was ,"don't run, walk and add running in one minute increments." I also mentioned that the HydroWorx pool ,with the underwater treadmill, would be a great option for her to try because you are virtually weightless in the water.
     I think it is really hard for people to understand that I just didn't wake up one morning and go out and do a triathlon. It has taken years of building my fitness level.
     Here are some tips to help the average person get started. First of all, if you can, join a gym. I joined the YMCA when my children were small. They have wonderful daycare and I could drop off my kids and get a great  work-out in. But if you can't afford a gym there are other ways to get fit.
      Invest in a jog stroller. I did this when my son Bryce was born and it was a Godsend. I didn't always run, I started out taking walks with him in the jog stroller and started to run a little bit at time during my walks. If I felt like running I did, if I felt like walking I did. I would add a couple of minutes of running with walking and before I knew it I had added ten minutes of running to my half hour walk. It takes an average person around ten minutes to run a mile. This walk-run was good for my son too. We were outside getting some fresh air, experiencing nature. Once my son got older we could use our runs as a learning time as well. I could point to things outside and ask him,"What's that?" I made a game out of our runs.
     During the toddler years, I let my son ride his Big Wheel along the trail I ran on. He couldn't go too far at first, but I was still fitting in some exercise and he was getting worn out and also benefiting from riding his "bike," as I used to call it. If he was cranky I promised a trip to the park when Mommy was finished getting her exercise time in. I used to call it my," play time," and explained to him that Mommy needed time to play too and then it would be,"Bryce's time." He quickly learned that he wasn't the only one who wanted to do things. This was an important lesson for him..
     When my second son was born I invested in a double jog stroller. Some other inexpensive equipment is a jump rope, rollerblades, resistance bands and balance ball, and a bike seat. If you have kids they can jump rope or roller blade with you. The bike seat attached to the back of my bike so I could ride around the neighborhood while my son got to enjoy the great outdoors. I wasn't biking 56 miles, just a few miles around the neighborhood , but it still counts. These small pieces of equipment add up to exercise and eventually you can get your kids doing these activities with you.
     Around seven years ago I developed a stress fracture and I couldn't run but, I was still able to do low impact exercise like swim and the elliptical at the Y, but again if you can't afford a gym, I have another way to stay fit.
      I bought some Pilate's DVDs that were wonderful. You can do the DVDs whenever you want in the privacy of your own home and I did not gain an ounce of weight during the time of my stress fracture. Pilate's is a wonderful toning tool. I like it better than yoga because it combines dance movements with quick repetitions, giving you more of a cardio workout than you get with straight yoga.
     Get a work-out partner. If you are meeting someone early in the morning or late in the evening to exercise it holds you more accountable. You'll feel bad if you don't show up and the other person has made the effort.
     As far as balancing work, family, and exercise, a common excuse is, "I don't have time to exercise." My response is, "Yes you do!".  Incorporate it into your day just like anything else and it can be done. I think of it like eating or sleeping; it is necessity. If you are working and balancing a family the easiest way to fit in exercise is to do it early in the morning. Go to bed an hour earlier and get up an hour earlier. All you need to get started is about thirty minutes. I always say that something is better than nothing. Even twenty minutes of cardio can give you some benefits.
     "My kids have so many activities, I don't have time," is another excuse I hear often. I can relate to this and I have been known to go for a run during my kids soccer practice. They are old enough now that I can leave them for their hour long practice and sneak off for my run. If you are not comfortable leaving then run or walk around the soccer area where you can keep an eye on them. I see many moms sitting in a chair during their kid's practice and I think what is the point in that, you could be utilizing this time to get your own exercise. My kids don't mind if I don't watch all of their practices,so don't feel guilty.
     Finally, ask your significant other to help. My husband knows how important it is for me to release all my stress through some physical activity; mine just happens to be swimming, running, or biking. He is awesome about chipping in and helping with the kids so I may do those activities. He knows that I will support him come hunting season and for his occasional fishing trips. We work together to get what we both want.

       Anyone can get fit. Start small, do what you love, increase whatever activity you do in increments. Get your kids involved.You'll be leaner and your kids will admire you when you can play tag or kick the soccer ball with them.

     The best compliment  I received came after my Half Ironman from my now thirteen year old son. He said, "Mom are you happy that you did your Half Ironman?" I said, "Of course." He said,"I want to do an Ironman someday and dedicate it to you." I cried!    

 Take Care and Happy "Tri-ing,"

  Kelly