August 30, 2016

Moving together toward the start line

Sums up my Chicago Tri weekend!
       Chicago became tri-town this past weekend, as the Chicago Triathlon events took place at various venues across the Windy City.  I participated in my own version of the triple challenge, where I guided two Dare2tri athletes racing the Kids Triathlon and Super Sprint triathlon on Saturday, and then returned Sunday for the Sprint triathlon.  

       Meeting the family at Dare2tri has been an incredibly meaningful experience, and I am grateful for all they have taught me about the true meaning of teamwork in triathlon and life.  The dedication, hard work, and positive attitudes of their athletes, staff, and volunteers are inspiring.  It was an honor to guide their athletes, and I cannot thank them enough for welcoming me to their team.  


       I am struggling to capture the awesomeness of this past race weekend in words right now, so I will start by sharing the story of my first volunteer experience with this amazing organization.  The first time I heard of Dare2tri was through my Coach, Jim Lubinski, a Chicagoland native, pro-triathlete, and head of Red Performance Multisport.  Jim had so many wonderful things to say about this organization and its co-founders, including Melissa Stockwell, who he had interviewed on his podcast, Jim and the Other Guy (see episode released on 9-1-14).  After recently moving back to the Midwest, I was hoping to get more involved in local triathlon through volunteering, and Jim suggested I check out this excellent team.  On July 26-27, I volunteered at the Dare2Tri Kids Paratriathlon Training Camp in Chicago, IL. Below is a short entry I wrote after attending the camp!   
    
View of the finish line at the Dare2Tri Kids Training Camp Tri It Triathlon 

       As our group worked its way across the hot, sandy beach to the water’s edge, I was incredibly inspired by the athletes around me.  We moved together as a team toward the start line, making sure every athlete received the assistance they needed, whether it was a guiding hand, a lift over the last stretch of sand, or a few words of encouragement.  Although some athletes may have been nervous at the swim start, they were also beaming with excitement and pride as they entered the water.  There was a sense of togetherness, camaraderie, and encouragement that was unlike any event I have ever experienced.  Many of them were embarking on their first triathlon, yet they embodied the spirit of seasoned athletes and displayed perfectly what this sport is all about.  They proudly shared that sense of belonging you feel when you participate in sports together and challenge yourself to push past the boundaries of what you may have thought possible with those around you.

       I was honored to be part of this extraordinary race at the end of the Dare2tri Kids Paratriathlon Training Camp.  Over the course of 2 days, I witnessed these athletes grow as a team.  No one made them work together; they just naturally helped each other, even though in many cases they had just met.  They bonded while playing this new sport, and their positive energy was contagious.  I agree wholeheartedly that through Dare2tri, “one inspires many.”  I am incredibly grateful to have shared in this experience, and for what it taught me about the true meaning of sport.

       Everyone races for a different reason, but we share the love of sport and that quiet moment at the swim start when we all begin our race-day journey, together.  For some, getting to the start line is the victory.  Others aim to make it across that finish line with a smile.  Some compete for podium positions or to improve on their previous time at an event.  Each athlete has a personal goal, none greater than the next, and there is a sense of belonging that comes from working toward these goals together.

       Next time you are nervous or anxious at the start, take a moment to reflect why you are there.  Be proud to toe the line with the other athletes around you regardless of what their race goals may be.  Take this positive energy with you throughout the race.  As you push toward you own personal victory on course, be respectful, humble, inclusive, and encouraging.  You are part of something bigger than your PR.  You are part of a huge triathlon family and an ambassador for your sport.  Be like the Dare2tri athletes, and encourage others to join you, help others get to that start line, and cheer for others along their journey.  This will help you FINISH STRONG at your next race, and through your example, you will inspire others to join us in this wonderful sport.  
 
       To learn more about Dare2tri or to support their organization, please visit http://www.dare2tri.org or find them on Facebook, Twitter (@Dare2tri), or Instagram (dare2tri_).  They are the first sanctioned USA Paratriathlon Club and please watch their mini documentary to see how "one inspires many."
 
 Next post, coming soon: My favorite version of the Chicago Triathlon triple challenge!
 

August 26, 2016

A Tale of Two Tris...

Over the past month I was fortunate to have been able to race a local triathlon near my new home (Wacounda Triathlon, July 24) , as well as travel to Omaha, NE, to race the USA Triathlon Age Group National Championships (August 13).  These were both Olympic distance triathlons (1500m swim, 40k bike, 10k run) and awesome experiences.  Here's a quick recap of what I learned from both! 


THINGS I LEARNED...


- Listen to your body and back off training when you need extra rest.
During race week I spent about three days sitting (travel & classroom time) and then ended up with a migraine for two daysThis is not ideal (nor an excuse!), and I completely underestimated my need for more sleep / rest daysIt is always important to listen to your body!!!  Lesson learned.
 
- Course recon is critical.   
Take some time to check out the full course whenever possible.  Make mental notes of where your gear is in transition and how the transition zone flows.  This was fairly straightforward at Wauconda, but the transition zone at Nationals was huge.  I was not feeling great the day before the race, so I completely failed to notice that there was an entire running section between transition zone and the bike mount line.  When I got to what I thought was the mount line during the race, I quickly realized I was only about half way there... so I actually had to slow down to make sure I could run the entire distance in my bike shoes  (as my calves were fairly sore already from running at least the length of a football field in uneaven grass).  I did a good job checking out how the swim entry/exit from the water works (unique dock setup, ramps, steps), so at least I was prepared for that portion!

- Racing in humidity is (still) really challenging.  
done with the bath water swim
Spending over a decade living in the San Francisco Bay Area, I am not used to weather at all anymoreOver the past month and a half, I have been working out during warmer parts of the day in an attempt to get used to the heat and humidity of my new home region.  Racing Honu helped me learn some race strategies to help cope with these types of conditions, but I still have plenty of work to do in this area.  I struggled mostly with this on the run portions of each race, but did not realize how much the heat was also impacting my riding as well.  Drenching yourself with water while racing helps, but you need to keep doing this throughout the race to remove that hot layer of water resting on your body (thanks for that tip, Coach Jim!)

- Consistent swim training is really important.  
I was making some progress in the pool this spring, but then was not able to train through most of June while we moved.  I swam maybe three times between the Honu race and Wauconda, and my arms were genuinely tired by the end of the race swim.  After Wauconda, I focused more on making sure I made it to the pool 2 times a week even if it wasn't for the entire hour workout scheduled.  This repetition and consistency made a big difference, and although I was not super speedy come race day, I may be back on the path toward swim progress. 

- Swimming in warm water is exhausting.  
duck friends
I swam laps in the fitness pool at my former gym once and remember how difficult and uncomfortable it felt because the temperature was much warmer than the competition pool...  The lake in Omaha was 84 degrees on race weekend, and that water felt like a bath tub!!!  Wauconda had high temps as well, but it was about 82 degrees on race morning.  I actually think those few degrees made a difference, because I felt much more drained during the Omaha swim (yet had more training by then and was more prepared to swim).

- Starting the race almost 3 hours after transition closes is challenging.
I had a really late wave at Wildflower this year, so you'd think I knew how to do this by now, but I get really nervous that I may miss my wave (um, that's what almost happened at Wildflower so I guess that was not good practice).  I seem to waste a lot of mental energy while anxiously waiting for the start, so I usually try to minimize the time I spend hanging around.  Some people went back to their hotels because the wait was so long, but I opted for hanging out at the venue in the limited shade I could find. 


- I rely on technology during my rides more than I thought.
riding past snacks...
My head wanders too much if I don't have some sort of bike computer or working HRM to help me gauge my efforts and maintain any sort of reasonable race pace on the bike...  I forgot my low tech computer at home, but wasn't worried because my plan was to ride by HR.  Since my HRM was not up for the task (zero readings for the entire bike portion), I rode completely by feel and definitely not as hard as I should have.

- I like hilly bike courses more than flat ones.    
I sort of like climbing and have gained more confidence on turns and descents, so I actually prefer hills to flat courses.  They grab my attention and for some reason I can maintain sharper focus on varied terrain.

- Never give up no matter how badly the race is going...

Yes!  You can learn something from every race and each portion of the race is an opportunity to test yourself, so keep going and pushing to do whatever you can on race day.  This is tough if you are already falling behind where you want to be, but if you are suffering, so are others, especially on a hot day.  Keep moving and do what you can!  You may end up passing people if you continue with a consistent effort!

THINGS TO WORK ON...

pretty much sums up the race...

- Swim sighting in open water   
I realized this during the Wauconda race when I swam a little off course, so I increased my sighting while swimming laps in the pool and this really helped me do this more comfortably during the Omaha swim.  I also did four or five swim workouts between the events so that probably helped as well...  ;)


- Race day confidence in myself  
I need to really focus on toeing the line knowing I can race as hard and as fast as the others out there.  Well, maybe not all of them, but a lot of them, at least according to my training days.  I am having a hard time translating what I can do in my workouts to confidently racing hard at big events, so I'm going to work on my mental game during those harder training days so I can carry that with me into my races.  For example, using mantras or visualization techniques during racing is great, but you have to practice this or use the same approaches during your training in order for it to translate to race day mental success.  Already working on it!  Also, I need to make an effort to keep the thoughts more positive and body feeling healthy throughout the entire week leading up to race day.  

- Maintaining a consistent pace on flat bike courses
During the Omaha race I realized my focus seemed to drift on the mostly flat bike course.  It was actually very scenic and the road conditions were mostly excellent, but for whatever reason (maybe it was the heat?) I was not maintaining a consistent effort.  I actually didn't even realize this at the time, so mindfulness on the bike is something I need to practice more.  I have done some work on focusing during bike trainer sessions because I realized I was not hitting the correct zones or efforts unless I completely engaged in the task at handI will focus on being more mindful no matter what I am doing, as this is incredibly helpful in all aspects of life.

- Write my packing list and (seriously!) check it twice!!!      
After printing the fancy list I made during my IRONMAN Certified Coaching course... I still managed to forget a bike computer... Not good!  No excuse for this!  I don't blame the list (bike computer is on it); this was certainly user error.  It was probably the one thing I did not triple check before I left also (I assumed it was still on my bike after Wauconda... an
computer back home... #wrongbike
d you know what assuming does...)I was so disappointed in myself for this easily avoidable error!  I used to write a new list each time I traveled to a race because writing it out made me think through the race (and the unique conditions).  I may need to go back to this method!  I may also write a new version of the list that makes it a worksheet for varying conditions that forces the user to write parts as well.  I'll test this method and post the new list once it is ready.
 
- Proper hydration during race week and training.  
This is really important especially as temperatures heat up!  My migraine may have also been somewhat triggered by dehydration so I need to be more conscious of this.  Proper fueling and nutrition is also very important, and I did my best to maintain a consistent diet even though I was traveling for a while leading up to the race.

- I need to appreciate the triathlon journey more than I have. 
Three years ago this September, I DNF'd my first attempt at an Ironman (IIM Lake Tahoe, aka the Snowman).  In January 2014, I hired a coach and joined Red Performance Multisport race team and within 6 months I finished an Ironman, and the next year I qualified for AG Nationals for the Olympic distance (2015 Milwaukee).  I couldn't make it to that Milwaukee race, but I was able to qualify again this year.  When I stop to think about it, this was a huge athletic transformation.  As disappointed as I was with how I raced in Omaha, this was just one day out there (amidst a huge move and crazy academic year).  To be at a point where I even qualified to race something like that was actually something I should celebrate on its own.  I am incredibly grateful for the opportunities triathlon has brought me, as I have been to some wonderful places, met some fantastic people, and raced with an amazing team.  

One thing that surprised me is that I have raced enough now to be calm leading up to the event / event morning that I am able to help others if they need it (lending a tool, helping with some last minute questions if I knew anything about the course...).  I used to be so nervous and intimidated by these events that I almost tried not to speak to anyone there on race day.  Most of the time now, I just show up and not worry about who else is racing or what douche-baggery is going on around me.  Occasionally, I still get thrown off by the individual who is too full of him/herself to lend a hand if you need it or provides a really mean reply that is completely uncalled for either to myself or a fellow athlete (if I hear this aimed toward another person, I usually step in to help if I can).  I still need to work on ignoring the negative attitudes at all races.  In my head I need to sing something ridiculous like Elsa's "Let it Go" or Taylor's "Shake it Off" and move on, since it is not worth wasting any mental energy on these folksI know how much this behavior makes new athletes feel unwelcome, so I do everything I can to not be one of those aero-aholes ever at an event (and step in if I see someone mistreating another athlete). 


I learned so much over the past few years, that the teacher in me really wanted to share it with others I just completed two triathlon coaching courses (currently IRONMAN Certified Coach and finishing the USA Triathlon Level 1 certification process) and hope to start coaching soon too!  I'm volunteering with and awesome paratriathlon club, Dare2tri, and am enjoying being more involved in the tri community.  I will keep working at everything and continue to learn, so hopefully I can come back to race hard in Omaha next year!




RACE TIPS... General

baseball field is really warm mid-day...

- Places like Whole Foods are really handy when looking for travel meals.  
Thank you Athlete Food for this idea!!!  I remember reading a post somewhere on Instagram when someone made one of their protein bowls or other meals using foods that were already cooked / prepped from a place like Whole Foods, so this is what I did leading up to the race and it was great!  Fantastic pro-tip!!!  Whole Foods also carries Skratch Labs mix which came in handy on the few days leading up to the hot and humid race.

- Chew your sport foodSeriously, every piece. 

I had one of the scariest race-day experiences when I literally choked on course (and I don't mean my performance... this was Wauconda, not Omaha ;).  I tried eating 3 chews at once a few miles into the bike course, and for some reason tried to take a breath while doing this...and inhaled a sports chewy thing.  I am still trying to figure out why I would open my mouth while trying to eat? (it was too early to be sucking wind? maybe I was getting ready to call out because I was about to start a pass?!?  probably due to congestion thanks to the pollen out here?)... All of a sudden I had a big problem because one chewy snack was completely lodged in my throat.  I began wheezing as I attempted to breathe with no success.  With feet clipped in and now riding up a small hill, I contemplated how I was going to flag down another athlete to stop and give me the heimlich since personally doing this over my bike frame may not work?!?  Seriously trying not to panic, I attempted coughing a few times which was not helpful at all, then unclipped one foot in case I fell overAs images of passing out in the middle of the road were going through my head, I decided I needed to do something quickly, so I coughed as hard as I could while hitting myself in the chest (upward sort of around my diaphram - best attempt to mimic the heimlich while riding?).  This worked after the second or third time I did, it but it still took some time to completely clear my airway.  I was pretty shaken up and freaked out after this, but happy I was able to keep racing.  In hindsight, I really should have stopped and made sure I could clear my airway.  Passing out while riding would have really been dangerous for everyone, but I knew I still had a few minutes to try and fix my choking before that was going to happen (plus I was already preparing to stop just in case).  I was super cautious the rest of the race because apparently I never learned to chew my food.  #getinmybelly 
 

RACE TIPS...Wauconda

Wauconda tri 2016

- Pay attention to transition rack setup.  
There were no signs indicating this...but each space was numbered, so be sure to rack your bike in the proper location!

- The event is really well organized.  
They emailed updates frequently and kept all athletes informed of any race day changes.  They made athlete safety a priority at all times and worked hard to move the swim start location to a safer location to accommodate for changing environmental conditions.  

- Use your downhills to your advantage on the bike course.  
The bike course is actually fairly hilly (as the race site says) and can be windy and hot.  Definitely take advantage of any downhill portions to pick up the pace and not coast down the hills.  The course is two loops so even if you don't pre-ride / drive the course, you will at least know what is coming on the second lap!  Great volunteers to help with directions and the course is very well marked.

- The run course is hilly and may heat up
Try and focus on shorter segments (to the lake, loop through neighborhoods near the lake, home stretch, or use aid stations as segments, etc.) and this will help it seem more manageable regardless of the conditions.  The volunteers at the plentiful aid stations were also excellent.

- Enjoy the day, the pancakes, and friendly athletes! 
This was one of the most friendly races I have been to - athletes were supportive of each other from transition to finish line and many cheered for each other on course.  There were some tasty pancakes for athletes at the finish line!  This would be an excellent event for anyone whether they are a first time triathlete or someone looking for a challenge.
Omaha swim start - hand on dock

RACE TIPS...Omaha


- Staying in West Omaha works well.  
It may be farther away, but it is a short drive and much cheaper.  Easy access to lots of stores, restaurants, etc.  You will also approach the race venue from the opposite direction of most traffic, which can be helpful race morning.  There are also shuttles to and from the venue from some downtown hotels which could be really helpful as well, but no bikes are allowed on these shuttles.


- If you have a late wave start, find a shady place to rest.  
If they use the same schedule again, you may have up to a three hour wait between transition closing and your swim start.  Find a place to take a relax under a tree at the venue (or head back to your hotel) and be sure to keep fueling and hydrating!  They have a gear check so you can drop off flip flops and other clothes just before your wave starts.

- Rinse off your cap before applying the stickers! 
The numbers will stick if you wash the powder off the cap and dry it prior to applying the stickers.

- The swim start setup provides decent space on the swim course
This was the first time I had a start like this where everyone had to have a hand on the dock to start the race.  They allowed you to jump into the lake to the left of the dock for a 5-10 minute warmup.  Then you used the ladders to get back onto the dock, sit on the edge until there was about 1.5 minutes until the start (which my group did the wave while we listed to Spice Girls on the race speakers), and they signaled for athletes to get into the water and hang with one hand on the dock for the start.  They played some odd heartbeat sort of sound on the speakers before the horn and off we went.  The orange buoys were just guides so you could swim to either side of them which provided a lot of space for everyone to swim a decent line toward the yellow turn buoys.
swim exit

- Swim up the ramp & walk up the bleacher steps on the swim exit.  
Volunteers are there to help you stand on the carpeted ramp which is really helpful.  Be sure to use caution on the steps - they are not worth tripping or slipping on!

- The lake may be crazy murky, & there are fish that may nip at your feet while you wait on the dock for the start.  
Don't be shocked by this when you jump inIt's all good - at least you know the water is clean enough for living things to survive in there!  Yay biology!
transition view - opposite end from bike exit

- Pace yourself on your way to the bike mount line...  
It is actually a really long run in bike shoes... Take a look at this before the race starts so you will know how far you need to go and adjust your strategy accordingly!

- The run course has no shade.  
MBe mentally prepared for a hot run if it is a warm day.  Our wave started really late so we ran in the middle of the day.  Some aid stations were actually running low on water and sports drink by the time we arrived.  Most had ice though, which was great!  Ice in that hat, sports bra, shorts, wherever you can put it, actually helps keep the body temp cooler for a little while.  The loop through the stadium was also really hot but it was pretty fun to be able to run on the warning track!
run turnaround in a stadium

- Be a good ambassador for your sport.  
Many athletes are here for the first time and are honored to participate.  Even if you're racing for a spot on Team USA, you can still be kind toward others.  Please be respectful of those around you, especially the people who live in the neighborhoods in which we are guests for these events.  Most people were awesome at this race, and it was generally more friendly than a branded 70.3 / 140.6, which was great.  The USA Triathlon officials were also doing a wonderful job promoting a friendly atmosphere during the event and making sure everyone wished each other good luck at the start.  That was a great way to start a really tough race!

For more tips and details on the course, I'll post a review on Race Raves soon!!!
rubber mat runway beyond the transition zone to bike mount

Omaha 2016

 


Beyond the Finish Line...

- It is really tough to cross the line knowing you could have done better... but you're always learning, and this is what makes you want to get out there and tri again!

- Local events are awesome - definitely continue to support them whenever possible.

- Get involved in your sport!  I attended the USA Triathlon Town Hall meeting and learned a lot about what initiatives they hope to focus on within the next few years.
    




 



Race details:

Wauconda Olympic Triathlon  
1:38:21 - 1st AG, 4th OA female
(time trial start, non-wetsuit swim, choppy warm lake difficult to sight, hilly / windy bike, hilly run, hot and humid weather)
swim - 33:35
bike - 1:09:59
run - 50:49

Omaha Olympic Triathlon 
1:46:24 - 42nd AG
(large wave (100 athletes) hand on dock start, really warm lake, non-wetsuit swim, hot humid conditions, start at 10:17am after 7:45 transition close, few hills on the bike but lots of flat portions, flat hot run with no shade)
swim - 30:51
bike - 1:18:25
run - 52:06



Team mascot from a great friend!
Corn!














   








in our race packets - good resource all athletes should have






solid swag