Tri-Tips

     After training and racing for nine plus years, I have been asked a dozen times or so, how do I keep going during a triathlon, do I ever walk, and when do I think I might stop racing? All really good questions that I would like to address in this post.
     I try really hard not to walk during my races, but if I need to I will. During my half ironman, this past November, I did walk for a minute or two towards the end of the half marathon. I needed a physical break as my hamstrings were starting to tighten, but I also needed a mental break; after all I had traveled 67 miles at that point. I came to a bridge at around mile eleven of the run and I got over that incline okay; it was the second incline that I wasn't mentally prepared for. I didn't really want to walk, but as I said above, I needed a mental break and in the scope of 70.3 miles what's a few minutes anyway?
     How do I keep going during a triathlon? Mostly, I think about all the training time I have put in and I tell myself I am so much more prepared than half the people on the field. I truly believe that, because I have witnessed so many participants out on the course who have not prepared. I've seen people sitting on curbs, bikes that have crashed, people who have dropped out. I had a conversation with a guy during the half ironman in November (run portion) and he told me flat out that he should have done more long runs for his training. I stayed with him for a while, and later he had to stop and walk a while, he could not go any farther.
     I have become great at mind games during endurance events. I never think of the whole race; ever. I take it one sport at a time. I first concentrate on the swim. I make sure my form is its absolute best during the swim. This means to follow through on my arm stroke, stretch out, and breath on both my left and right sides. Most people do not follow through with their arms when they swim, and this leads to fatigue because you will have to have to work harder to get your body through the water. Swimming technique is key for success.
     Once I get through the swim portion, I am immediately thinking of transition into the bike area. This means as I am exiting the water, I have already forgotten the swim, and my mind is on getting into the transition area as quickly as possible and getting my socks and cycling shoes on, along with my helmet. The next step is to get my bike and head out of the transition area. You must wait to mount your bike upon leaving the transition area. I concentrate on exiting the bike area without crashing into other cyclists, as there is always a bit of congestion getting out of transition. There are many things to think about at this point of the race, or T1 as it is called. Easy, right? At this point there are many details to keep my mind off the fact that I may be a little fatigued after the swim.
     Depending on the race distance I start to feel fatigued toward the last miles of the bike ride. So how do I distract myself? I try to concentrate on cadence or the number of revolutions of the crank per minute, or the speed at which I am turning the pedals on my bike. I literally count the number of revolutions per minute while I'm racing. During a race, I strive for 90-100 rpms. I concentrate on  counting and the action of my legs. The counting takes my mind off what I'm actually doing, and it takes my mind off the distance I have to go on the ride.
     The real test of a triathlon comes during the run. You've already swum and biked and now depending on the distance, you must force your muscles to do something they don't want to do. Your legs are like rubber for the first part of the run because during the cycling portion of the race your blood is flowing in a different direction(up towards your quads). So how do I get through the run? Again, I play mind games with myself. I know from experience that the first mile is going to be miserable, but after that when my muscle groups re-adjust to running, I know that the run will be less painful.
     Another tip to distract yourself during the run, is to set your watch timer every four minutes or so. I know that in about four minutes, I'll run a half mile. Four minute increments is a small amount of time. When I am starting to get tired during the run, I reset my timer to zero and go for four minutes. I can do anything for four minutes. This method works great during training as well. Using smaller blocks of time, versus say eight minute increments, is mentally easier for me to digest.
     Aside from doing four minute increments during the run, I also like to talk to people. It sounds crazy and how in the world would you have the energy to muster up conversation? Trust me it works. I usually start by asking a person how they are feeling. I have rarely had anyone respond that they felt great. The old expression rings true, misery loves company. I know that whomever I am talking to is hurting too, and somehow that is a comfort ; sick as that sounds.
      Talking to other people during an event is also a great way to meet people. I know it sounds weird, but everyone has a story, and I've learned a lot about the human spirit by talking with people during a race. I've met people with cancer and people who were participating because someone they loved had cancer. I've met old and young, men and women, first timers and seasoned athletes. Let me tell you, they all have stories and it is quite a distraction if you just start a conversation. Each time I race, I like to meet one new person.
     I am no expert by any means on the wonderful world of triathlon. I share with you what I know, in hopes that it may help you if you are a triathlete or maybe an aspiring one. I have such a passion for this sport, but more importantly I have a passion for people and compassion. Triathlon has been more for me than just sport, it has been a love affair. Through triathlon I can figure out who I am and who others are. Through pain and perserverance I can strive to be a better person. Triathlon helps me find the meaning of life.
     Oh, to answer the last question of when might I stop triathloning? When I can't possibly do it any longer; hopefully never. Watch the video below to see total inspiration and why I tri.

Tri- on Friends,

 Video from You Tube, Dick and Rick Hoyt  

Kelly

Tri- Carbs

     So, it is the end of March and when I look back at my January post about staying fit over the winter I am a little disappointed. Why? With less than eight weeks to go before my first race I'm feeling unprepared and out of shape. While I maintained some workouts over the winter they were nothing like what I had accomplished in the months prior. I told myself I was enjoying a much needed rest. True, but slacking on the training will cost me a little, add some unwanted pounds and I'm back to the drawing board. So now what?
     Have no fear there is a game plan in place. First, I decided to ditch the carbs from my diet. Whoa, hold on a triathlete that does not eat carbs? Absolutely not. I am ditching the bad carbohydrates. Items like white rice, white potatoes, white pasta, and heavy breads. Those comfort foods were all I wanted over the winter, the only problem now is the 7 pounds I need to rid.
     Carbohydrates are in just about everything we eat, but if you are knowledgeable on what the good carbs are, and ditch the junk, you can lose some weight and still have energy to train. What I mean by bad carbs are those items made with white flour. Check labels carefully because many of the products that you might think are healthy are made with something called,"enriched," flour. Enriched flour means that the original flour which was good and contained some type of whole grain in it, has been stripped of that and to meet some requirements there are minimal minerals added back into the product, but not the minerals that you really need like Vitamin B or Vitamin E. After adding back in these non- essential vitamins the flour is baked at a high temperature taking away even more of the good stuff out. After this process is done you are basically left with a very low quality flour that will turn into sugar in your body. The sugar turns to fat. The sugar is fed into your cells. The cells like this and then your body craves more of the sugar and you gain weight because you are feeding the craving. Have you ever eaten a bagel and been hungry an hour later? Your body has crashed after the bad carb and then you crave the very same thing that made you feel pretty good, but the good is only temporary.
     Read food labels and avoid the enriched flour products and things with high fructose corn syrup in the ingredient label. You will be shocked how many food items that claim to be whole grain that are not whole grain, and contain high fructose corn syrup in them. Whole grain means it will sprout if water comes into contact with it. The corn syrup is a filler and acts the same way that sugar does. Your cells say,"yummy," I like this and it feeds a vicious cycle that leads to eating and craving more of these food items. The other problem with high fructose corn syrup is that it is completely manufactured and your body cannot break it down or process it, so it is never completely eliminated from your body; just what you don't want.
     One other food tip is to shop the perimeter of your grocery store. Around the edges of your local grocer you'll find produce, meats, usually some type of bakery( be careful here) and dairy. Stay out of the middle of the store because that's where you'll find all the snack items and foods that are processed- meaning they have a long shelf life and are laden with preservatives; meaning you don't want that in your body.
     So how many grams of carbs can you eat per day? This is tricky and depends on your physical activity level and if you are trying to lose weight. For someone who is trying to lose weight the recommended amount of carbs is very low, only about 20- 50 grams per day and doing only moderate exercise a few days per week.
     Carbohydrate levels for athletes or people who are exercising each day are much higher than listed above. According to a recent study done at the University of Cape Town for Exercise Science and Sports Medicine, if you are working out an hour or more a day chances are you are not getting enough carbs to boost your glycogen deposits which improve your performance. So if you are a daily grinder you need about 70% of your caloric intake to come from carbs( good carbs) which equals four grams of carbs times your body weight per day. So a 130 pound person x 4grams =520 grams per day. But you can't eat all those carbs at once. Glycogen storage best takes place 30 minutes after intense exercise. A good rule is to build on those carbs and make sure you get some immediately after your workout.
     What if you only work out on the weekends? You still need around 70% of your caloric intake from carbs, but instead of calculating 4 grams x your weight it should be scaled down to 2 grams x's your weight. You will want to stock up on your carbs towards the end of the week( around Thurs. and Fri.) if you are going hard on Sat. and Sunday by consuming 4 grams X's your body weight and then scale back down again if you are decreasing your workouts during the week. For more information you can visit the USDA site to help with calculations.
     The bottom line is to fill your refrigerator with healthy  foods like lean proteins, leafy vegetables, fruits, and whole grains. It is also important to add protein into your post workout meal as protein aids in muscle recovery. Water, water, water- need I say more?
     We all get off track from time to time. The key to getting back on track is to formulate a plan and execute it. Sound familiar? I'm back to my training regimen, and I've ditched the bad carbs. The weather is finally breaking so no more excuses! See you out there.

Tri- On Friends,
Kelly
For more info on the above check out these websites http://wiki.answers.com/Q/How_many_carbs_per_day_for_weight_loss
http://www.nationalgeographic.com/adventure/fitness-training/carbohydrates-0806.html
http://video.answers.com/how-carbs-make-you-fat-weight-loss-68736443

Teacher Rehabs Using Land and HydroWorx Pool

     Lisa G.is a third grade teacher and soccer coach in the Mechanicsburg/Dillsburg area of Pennsylvania (she wanted to remain somewhat anonymous because she is a teacher, so I left out her last name). She is an active runner and sports enthusiast. Last summer, Lisa was playing two on two basketball and injured her knee running after the ball. After the basketball injury she wasn't able to put any pressure on her knee. She waited a week or so and went to the doctor insisting on an MRI because she didn't want to wait another month before something could be done. The MRI showed a grade two MCL Sprain (Medical Collateral Ligament Sprain). The MCL is one of the four ligaments that stabilize the knee joint. She was able to start physical therapy right away. After a few weeks of that Lisa made the decision to have surgery because she didn't want to risk,"blowing out," her knee and having,"more complications."
     She is a very active person who also enjoys going to Gold's Gym 4-5 days per week where she participates in classes called Body Attack and Body Pump. Her job as a teacher demands that she is on her feet and she is also currently taking graduate classes in education. "I did the surgery because I wanted to get back to my active lifestyle."
     Lisa had ACL Reconstruction using the patellar tendon this past October at Grandview Surgery Center in Camp Hill, PA.  There was also a procedure done to clean up her fragmented meniscus.When I asked her if she was happy with her results her response was," I was satisfied with the results, but I experienced more pain than expected. I'll be happy when my knee is back to normal. I was never really given a definite time line and I was told I would need to wear a brace for three weeks but it ended up being five. I've been told every knee is different."
     I asked her what she is doing for rehab and how it is going. "I have a two hour program I do at OIP(Orthopedic Institute of Pennsylvania) and home exercises. I have been doing the bike, heel slides, wall slides, treadmill backwards, balancing on one leg, hurdles, and shuttles. I also use some weights and do manual stretching. I also did some therapy using the HydroWorx pool in Lemoyne, PA. I used the pool for about a month and a half. The pool was something I looked forward to, I enjoyed the exercises and really liked walking on the treadmill both forward and backwards. I found some of the exercises were easier in the water such as squats, butt kicks, lunges, stairs, and holding lunges. I was also able to do plyo jumps in the pool. I did notice a difference within the first few visits; simple things like walking backwards in the pool and step ups were less painful."
     Lisa still has another few months to go with her Physical Therapy. Her Physical Therapist has pushed for her to continue with land work. Her goal is to be at zero degrees for extension and 145 degrees of flexion with her knee and to return to "normal" exercise. Lisa has done a half marathon and doesn't have any specific races in mind yet, but she wants to get back to running 5-6 miles with her friends on a regular basis."I think I'll be in PT for about another two months. I need to work on my quad, hip and glute strength as my knee still internally rotates."
     I asked her if she would do the surgery again or if she would hesitate and she responded by saying,"This has been the hardest thing I have ever had to deal with. It has been an up and down roller coaster but I am thankful to have supportive people in my life. I couldn't drive for two months and friends and colleagues helped me. My knee is always on my mind; mainly because I have to go to PT and do my exercises all the time. I am happy to get back to the gym, but I can't do the elliptical yet. Still, I would do it all over again. I just never realized how it would affect my life."
     Lisa is still working with her doctor and doing her PT. Things are getting better each day but she still feels she has a little way to go. Her doctors are helping her set new goals and she is seeing results each week. She even mentioned doing a sprint triathlon as one of her goals! She is a girl after my own heart. I say go girl and I'll be there to cheer you to the finish.

Tri-on Friends,
Kelly

Tri-Transitions

     Transition: passage:the act of passing from one state or place to the next; a change from one place or state or subject or stage to another; an event that results in transformation.

     One of the reasons that I love writing this blog is because of the relationship that triathlon has with everyday life. The two always seem to intermingle and this weeks blog is no exception. I have been quietly contemplating this next blog and more time has lapsed as a result. I needed time for personal reflection since my last entry. I wasn't happy with my last entry for a number of reasons, mainly because I rushed to post it, but more importantly because it wasn't my best effort. I've had races like that  where I knew when I crossed the finish line there was something I could have done better, and my last entry was exactly like that. I knew when I hit send it wasn't right.
     This entry is about transitions. Transition in triathlon is the time in between each sport. There is a transition area in triathlon where you rack your bike. Upon exiting the swim you run into,"transition," and get your bike for the ride, you may also change into bike clothes (in a tent if you are getting naked) and put on bike shoes. Then you re-enter the transition area to rack your bike before you venture out to run (again you may change shoes and clothes). The time in transition is added onto your total race time. If you are anything like me you can sometimes add unnecessary time onto the total. A few minutes added in transition can cost you placement in your event.
      Transitions in life can be difficult just like transitions in triathlon. You can "add" stress to your life un-necessarily.Transition in life could be that you have a new job or maybe you've just had a baby. Perhaps you've ended a marriage or you've experienced the death of a loved one, whatever the case transitions aren't easy. I have come to another transition in my life recently so it seems fitting to intermingle these two things  in my blog.
     In November, I completed my first half- ironman event and while I was completely overjoyed in participating, and even somewhat happy with my time, I knew in my heart there was room for improvement. Triathlon keeps me coming back for that reason. When I went back to analyze my time I realized that I would have been so much closer to my goal time if I would have been better in my transitions.
     Part of my tranisition problem with my last event was that there were two transition areas instead of one. Usually there is only one transition area to deal with and this is a good thing because you can familiarize yourself with where your bike will be before the race begins. I knew exactly which rack and which row( I counted) my bike was placed on so that when I came in after the swim to do the bike portion, I knew exactly where I was going.
      In transition two (bike to run) in my last event I could not see where I would place my bike(because the transition area was in a different location) and I depended on the volunteers to help me find my bike rack; not a good idea because the volunteer who helped me didn't know where my rack was. I'm not blaming her, it was confusing as I was at the beginning of a row and on the inside of a row. I added three minutes onto my time just because I couldn't find where to rack my bike. Lesson learned, study the map of the areas beforehand if you can't actually see the transition area ahead of time. I also added more time in transition in this race because I changed clothes for each event in order to have some comfort. I normally wear one tri-suit for an entire event. I would still have changed for each sport during this event; just faster.
     Another tip to help during triathlon transitions is to have all of your clothes out in the transition area( if it is allowed, some races do not allow this) so that when you come into change sports you can easily change your shoes or whatever clothing you need to. Need is a key word here because for Sprint and Olympic distance triathlons you should not have to change anything except shoes; bike shoes for your cycle and then run shoes for the run portion. Unless it is cold outside, you should be able to wear a tri-suit for the whole race. The bottom line is prepare. Check the weather too so you know if you'll need extra layers, especially for the bike portion- it can be cold and windy even in May in some states.
     I would highly recommend doing some practice transitions at home before race day.  A great way to incorporate race day is to do a "brick" workout where you also practice transitioning. A brick workout is when you cycle and then immediately run. This workout simulates what you'll be doing on race day less the swim portion. I did many of these before my half ironman event, but I like to do these before all distances. I have my running shoes ready to go in my driveway or in my car, I practice racking my bike( on my car bike rack or in my garage) and then off  I go for the run.
      Even with practice things happen, so another tip is to try to remain calm. I've had my chain fall off of my bike before I ventured out, and once a whole rack of bikes had toppled to the ground and I had to dig to the bottom to get my bike out. Situations like those you just go with and do your best. Life is like that too; sometimes situations arise, and you have no other choice, but to do the best you can.
    Transitions happen in life as well, and that is why I haven't blogged in a few days. Life is crazy sometimes and my husband and I are going through a transition as we speak. My husband decided to leave his company after being employed there for ten years. With the struggling economy his company did a reorganization  about a year ago. After sticking it out and reassessing the situation he decided it was time to move on. He took a severance package to walk away from a company that he was very loyal to.
    Change and transition are important parts of life, but what's more important is how you handle it. Like transitions in triathlon, you prepare, plan and execute. We have done the same things with my husband's job change. We have planned on living on his severance for a while, he has prepared to look for another job and he has executed those things by interviewing and networking. We have planned a household budget and we have followed through. I am happy to report the planning has paid off and he will be employed within the month.  
     Change is hard. Transitions are hard. Life is full of twists and turns and sometimes roadblocks. Triathlon is full of challenges too, and by participating in the game of triathlon like the game of life, I am better equipped at handling what is to come.

Tri -on Friends,
Kelly