2013 Tri Season Complete, Now What?

I completed my last tri of the season on Sept. 14.  I took one week off and I found myself really enjoying the afternoons sipping coffee and reading a good book on the back porch with my dogs and cats. But there was this little voice inside my head screaming for exercise!

Last year I decided to complete a marathon in December, so I had a goal that helped me maintain my focus.  Since starting this post I have begun my off season training.  I swim once a week and usually bike 2-3 days and run 2-3 days.  I feel normal again and my goal of Ironman Texas seems attainable.  I hope this optimistic attitude continues to hang around. 

So, I guess I do have a goal, Ironman Texas in May 2014!  Everyone I talk to is afraid of the swim but I’m worried more about the bike.  I’m not a strong swimmer but I think I can survive 2.4 miles and make the cutoff time.  112 miles on a bike is another story, I hope I get more confidence as my training progresses. 

2013 Rose City South Midwest Sprint Triathlon Race Report

650M Swim, 14.1 mile Bike, 3 mile run

Background:  I competed in this triathlon last year and it was my first triathlon ever!   I completed it last September with a total time of 1:44:39.  I thought I did well but I knew I needed to improve and I have been waiting all year just to see how far I’ve come as a triathlete.

Prerace:  Well, my mother took me to this triathlon and she is not really a morning person and we were running a little late.  But, I got everything set up with no problems and I had plenty of time to spare.  Wow, what a difference a year and 7 more tri’s under my belt makes.  My transition set-up is so much easier now.  My age group was the last swim wave to start, so I snacked on HoneyStinger Chews and sipped water.  I wasn’t really even nervous; I was just ready to get the show on the road.

Swim:  When I started last year this was by far my weakest discipline.  I could not even swim all the way down a 25 yard pool, so just completing an open water swim was a huge victory.  My time last year was:  21:33 and I was 19^th out of 22 in my age group.  Well, I have really focused on my swim.  My coach has done a great job, she has an IPAD she uses to film us under the water and she held on open water swim clinic that really helped me with sighting.  My swim time was 16:44 and I was 9^th out of 16 in my age group.  BIG improvement! J

T1: This a long long long run through a pasture.  Last year I was totally dazed and confused from the swim, my time was 2:54.  This year I was mentally prepared and my time was 2:19.  I think as my swim improves, my T1 will also improve.

Bike:  This is a hilly and challenging course.  The roads are so rough in places that I’m afraid I will chip a tooth!  Last year my time was 54:33.  This year the course changed a little, the turnaround was down another road.  My time was 55:10, I was 9^th out of 16 in my age group.  I had a sneaking feeling that the course was longer and when I checked my bike odometer it said 14.6!  So the course was ½ mile longer.  I was somewhat happy with my time, but I need to work on climbing.

T2:  I love T2, I finally get to run!  Last year my time was 1:04 and this year it was :44!

Run:  Last year my time was a smoking 24:33.  This year I really found anther gear, my time was 23:16 and I was 5^th out of 16 in my age group.  This is where I really made up ground and it got me an age group award!

Overall:  I have made so many improvements, but there is always room to get even better.  This first year of triathlon has changed my life.  I can do anything I set my mind to.  HARD WORK, PAYS OFF!

Sitting is the new smoking! What?

I recently read an article in Runners World about sitting all day at a desk and computer.  Even though you exercise daily, sitting most of the day can still lead to death and disease.  What, you mean there is MORE I need to do?  This describes me, I do move around some but I have a 2 hour commute every day and I do sit at a desk a lot.  I have noticed that my shoulders ache at the end of the day and I’m grumpy until I can complete my cardio workout.  It’s like my body is craving movement and physical activity.

I’ve come up with a plan to get me moving more throughout the day.  I take one of my Timex watches with me to work and set the interval timer to beep every 20 minutes.   When the watch beeps while I’m in the car and driving I stretch each arm and move my feet.  When the watch beeps while I’m typing at the computer I either get up and walk around my office 5 times while swinging and stretching my arms or I do wall push-ups and stretch. 

Now, this is a bit annoying at times.  Yes, it’s a pain to stop what you are doing and get up but I can really tell a difference.   I don’t feel like a caged animal and my shoulders are more relaxed.  My day also seems to go by faster.

 

 

So get MOVING!

 

 



Crazy?!?

I’m contemplating Ironman Texas in May 2014.  Yes, I’m afraid.  Can I do this?  I think about it daily.  Is it that I fear the unknown?  I’ve never pushed myself that far mentally or physically.  I feared the marathon for years before I finally settled down, trained, and completed my first and only in December 2012.  I now regret not completing a marathon sooner, I had a mental block.

Is it a commitment issue, can I commit and sustain that level of training for that period of time?  I’ve got to be all in.  That means focus, training, nutrition, rest, planning, organization, gear, and no telling what else.

I have my last sprint triathlon on Sept. 14, 2013 and I’m planning on a half marathon in November.  After my tri and a short rest break I’m going to start building my swim and bike base.  I have only recently gained confidence in my swimming abilities.  I’ve been using a CycleOps indoor bike trainer and I feel that I’m also getting stronger on the bike. 

Although I will begin pre-training this fall, I think I will make my final decision in January 2014! 

 

 

My EBAY Garage Sale

I currently have a Giant Avail 2 road bike.  I have made a few tri upgrades.  I have clip on aerobars and a forward facing seatpost.  I love to ride in the aero position and on the drops.  In fact, I rarely ride sitting up.  Here's a few pictures of the beauty!

Now, I want a tri bike.  I’m looking at entry level bikes with full carbon frames.  I decided to have an EBAY garage sale to raise funds.  My friends and family have been donating stuff for me to sell online.  So far I’ve made more money than I thought I would.

 Here’s a link to my EBAY store:  SummerK04's EBAY Store

I just thought I would share an idea about raising triathlon funds!  And don't forget to stop by and take a look at my cyber garage sale!

 

My Favorite Things – It’s the small things that count!

It is getting to be Christmas list time.  I always like to include items that are inexpensive, so I thought I would discuss a few of my favorite workout necessities.

Moving Comfort Sports Bra

I completed my first marathon in December 2012.  I had cotton sportsbras from Walmart and during my long runs they started to chaf my chest.  I would literally have the bloody outline of a sportsbra across my chest and shoulders.   By the time it healed I would have another long run.  After the marathon I decided that I needed to reward myself with a new sportsbra.  I went to Varsity Sports in Baton Rouge and I tried on several types of Moving Comfort sportsbras but as soon as I put on the Vixen I knew it was the one.  I haven’t had any chaffing with the Vixen. My advice:  Go to a running store try on several and put the one you love on your list.  I still just have the one but I’m going to put this on 2 different lists! 

 

www.movingcomfort.com/

 

Feetures Socks

When someone tells me they are going to start running I always recommend they get a few pairs of running specific socks.  These changed my life.  I started using these socks about 5 years ago and I have not had one blister!  I compete in triathlons, marathons, half-marathons, 10Ks, and 5Ks year round.  It’s hot and humid in East Texas for a good portion of the year and my feet look great.  They come in many styles and several colors, I like the no show tabs.

http://www.feeturesbrand.com/

Bani Bands
I have straight hair but occasionally I have a few strands that will not stay put.  I also have a really small head and I have had difficulty finding a head band that will stay on my head.  I’ve had to look no further, Bani Bands are adjustable and they do not move.  They are also not supper tight; I often forget I even have one on.  I prefer the 3/8” width, but they come in many sizes, colors, and prints.

www.banibands.com

 

 

 

My Tips for Beginning Cyclists

I went for my longest bike ride ever Sunday!  I completed 25.41 miles in 1 hour and 45 minutes.  Let’s just say that I had a lot of time on my hands to think.

Arm Pain
Riding a road bike takes more strength than you think and I totally did not expect this.  I was very shaky my first few rides because my arms and shoulders were not used to riding and steering.  It will take some time for your upper body to adjust to riding.

Jump In With Both Feet (Clipped In)

Take the plunge and just clip in!  Take your time and do not get in a hurry.  Riding clipped in is so much more efficient, so the sooner the better. I borrowed a bike that had clip-in pedals that my local bike shop could not remove.  So, I HAD to clip-in if I wanted to use the bike.  Needless to say, I’m happy that I was forced to use the clip-ins.

Kadence is King

Make sure you get an odometer that has a cadence setting.  Cadence will help you keep a steady exertion level.  For training I usually keep my cadence around 80.

HONK, HONK

I live in a rural area and there are not many cyclists, I guess people think a HONK, HONK will pep me up.  It doesn’t, in fact; it scares the living daylights out of me!  So beware and be prepared because people will honk!

One-handed Tricks

Reaching down and getting a water bottle is kind of tricky, because you must steer with only one hand and maintain steady balance.   Before actually using a real bottle, practice steering with one hand and then reaching down with one hand. 

Look where you WANT to go

Road bikes are touchy, it’s not like jumping on your cruiser and taking off.  At first, I was terrified of running over road debris (sticks, wrenches, hoses,).  I would stare at the obstacle as I approached and I always ran over it.  Well guess what I FINALLY figured out?  Look beside the obstacle, where you want to go.  Yes, this really works! J