I'm a working mom who is trying to keep it together and be a role model for my kids. Life has dropped many challenges on me and through my family and friends I am finding strength.
Thank you Kelly for letting me ride along on your fun ride to Two Brother's Roundhouse restaurant/café/brewery. (www.twobrothersbrewing.com). Starting from the BFF women's specific bike shop (www.bffbikes.com). 40 plus miles riding our gravel friendly bikes just to drink a beer (or 2) and grab a bite to eat. And then, if you didn't want (or need) to ride the train back, a few of us rode back on the same Prairie Path bike route home.
My husband was nice enough to drop me off on a beautiful Sunday morning and take the kids where they needed to be, from Sunday School to a birthday party.
We left 9am and I was home by 5:30pm. I earned my delicious 2brothers burger, with bacon and bbq sauce and green beans on the side. YUM! (Sorry, no pictures, I ate it...)
Being a part of the Cycling Community does have its rewards. There are things happening in the world and things to see. One of those things we would have missed was the Boy Scouts Soap Box Derby happening on a quiet hill on our route. We stopped for a few minutes and watched.
There is so much to see in our world, all we have to do it hop on our bike and go...
August 21st, the United States experienced a Total Eclipse as it crossed several states, including Southern Illinois. Through Girl Scouts, my troop was offered a chance to travel to St. Louis and learn about and see this "once in a life-time experience."
Instead, we spent the weekend in the Shawnee National Forest at Camp Ondesonk. The girls and Gus slept in Lalemont, the first Unit I stayed in as a young camper, only nicer.
Instead of sleeping in the bunks, we put the mattresses on the floor.
The buildings are elevated and open.
The girls enjoyed horseback riding, wall climbing, archery, swimming, kayaking and canoeing, delish meals, lots of walking, and the Junior Astronomers Club brought their telescopes and shared star gazing at night and some tricks for viewing the eclipse.
I wish I could share more pictures of the actual experience, but the best pictures are on the good camera.
Not that anyone actually reads my blog, but more for myself. I started this blog years ago when I needed someone to talk to, to share with, to just be there. In ways, this blog should have been someone to share my experiences and later go back and say "remember when? and you made it through."
My last post should have been the beginning of the end. The switch that turned on the light to the end of my tunnel. It's not.
St. Louis Triathlon started my Summer 2017 Race Season. It also ended it. Coming in at the end of the bike portion of the Olympic Distance Triathlon, I only remember riding on my head and shoulder. Later, my husband spoke with a race official who saw what happened. While moving over to exit the course for transition, my front tire sunk into the putty of the expansion joint of the high way. I rode a front wheelie for 10 - 15 seconds before flipping over the front of my bike. My left foot was already out of my shoe for transition. I bruised my inside arch. I landed on my head, thank You God that I was wearing my aero helmet. It saved my face. It's cracked. I had a concussion that took 2 ice bags to clear my vision. My race was over. The following 2 weeks I sported a black eye.
This was May 21st. I had x-rays to show I didn't have shoulder separation, but I am still having a hard time sleeping on my left side and need to go back to my chiropractor. (He adjusted me enough that I can lift my left arm over my head again, but my should is still off somewhere. I just can't afford the co-pays.)
I previously mentioned that we were going in for re-financing to finish our house starting in April. End of July, the night before we finally had our closing date, we received the news that we no longer qualified and it fell through. This was devastating. We were relying on this to balance the scales and re-organize. Stop paying $1k to someone else and put it into the house. We have nothing left to sell or give up.
Finally, a bit of good news. We learned that the list of things that needed to be finished in order to obtain occupancy permits for the house was significantly shorter than we were originally led to believe. We had something to work with. And then the brakes fell off my car.
To fix the brakes on my car by an Auto Shop will cost $1,200.00. We bought the tool needed to do it ourselves for $200 and I still need to order the parts for $300. However, my coolant keeps dropping below the line meaning something else is going out (a pump?).
For the last month, I have been riding my bike home from work after being dropped off by my husband. This is actually saving money from buying gas. However, I'm still not getting ahead. School has started and I have to pay for after-school care. $250 a month. (There goes the gas money.) But I get a nice 10 mile ride in before I get home. I'm starting to run again in the mornings. I look forward to starting to swim again this weekend.
All of this is a summary of my summer. My kids have lived in the basement, watching TV. No friends, no weekly outings. Summer School for 6 weeks for my daughter. Hanging out with Daddy at his office for my son.
But it hasn't all been bad. We did spend an extended weekend in Southern Illinois for the July 4th weekend. And we took our Girl Scout Troop to Camp Ondesonk for the Total Eclipse. That will be a post on it's own. For now, that is what keeps me going.
It is really frustrating to think this March 31st will mark the 6 year anniversary of having my world turned upside down. So close, and still not home. But, we are visiting.
Our first house fire was 6 years, 4 addresses, the entire lifetime of my 5 year-old son, the loss of another beloved dog, and so much stress and weight-gain ago. We are now trying to re-finance to get it completed and moved back in before my next birthday.
How will this change my life? We are currently living in a one bedroom apartment that we were supposed to be in for 6 months. It will be 16 months end of April. We have been working on our house and unofficially living in our basement. We don't sleep there. But, we have 1 toilet hooked and in the "Pain-Cave" bathroom. We still need a cabinet to have a sink. But we watch movies on the television via the dvd player. My daughter has her dolls set up, my son has his cars and Legos. I go and spin on my bike, sometimes accompanied by my son. And when it is time to go home, to eat, to sleep, no one wants to leave.
Little by little, my husband has been progressing. We even have grass seed sewn in part of the front yard. (Not to mention the spinach seed in the garden.) Electricity is hooked up, we have lights on light switches on most areas, we have water, we even have heat. But we still need insulation and drywall, cabinets, and furnishings. But it's progress and so much closer than it used to be.
What I really need is the ability to multi-task. We are saving about $20 a week now that we can do our laundry at the house, but kids still need showers and meals. I look forward to when I can spin on the bike, while the laundry and dishes are being cleaned and dinner is in the oven. I look forward to waking up and running on the treadmill because it is 10 degrees outside and the roads are icy. Most of all, I look forward to waking up and being home.
3/20/17 - Update - the loan has been approved, but we have a little paperwork to finish before work starts...and finishes. I am looking forward to a true housewarming in Spring.
Sunday I raced my first Triathlon of the season. St. Louis, MO. Olympic Distance. Probably one of the best run races I've participated in. The little inconveniences were attended to. There were drones taping the entire race for spectators. The weather was perfect and wetsuit legal. The course flat with minor hills and a dead snake on the bike course. And it was well covered - there were people disqualified for cheating!!! (They turned early on the swim.)
And the beer at the end, refreshing. I love my new glass. However, it couldn't save me from leg cramps. In all the years I have raced, I have never known the pain of cramping muscles like this.
They started in the swim. I tried to kick harder during the last half of the swim. Calf Cramps!
Okay, just relax, work it out. Go to the bike. Nope, thighs started to cramp and continued. By the run, I felt it all down the back of my legs into the arches of my feet. "just keep going, work it out..." By the second mile, I focused on relaxing and continuing. My first mile was over 11 minutes. Somehow, I managed to average around 10 min/miles by the end.
As soon as I stepped across the finish line, turned in my chip and stepped aside, I felt it. My legs locking up. I went to the recovery/stretch/message tent. My husband signed the form, and I just started to stretch. (I was not looking forward to the hours of riding in a car before sleeping in my bed.)
Needless to say, this was my worst race. Looking back, what did I do wrong? Was is the yogurt and fruit topped with granola for breakfast? Was it the fact I didn't just sit and drink water the day before? Was it the driving for hours? Lack of sleep? or the extra weight that I'm carrying? So many factors.
But I can say it all started a couple of weeks earlier when I ran 6.2 miles before work, and then sat for 8 hours. My first leg cramp was behind my right thigh. It's still tight. First mistake, not enough base training. Along with my weight and poor life habits. I have a sprint triathlon in just 2 more weeks. Shorter distance, I should be able to focus on it. I should be able to correct some of that base training. And correct some eating habits, and lack of stretching throughout the day.
For now, I will remember the beer I earned from that race. I will savor the smell of Honeysuckle from the bike and run segments. I will look at my husband who has promised to join me next year, and how he promises to start training as soon as we get back into hour house next month. And I will train smarter in preparation for Chicago.
I'm almost packed, at least my race bag is. Need to ride the bike a bit tomorrow morning to make sure the chain isn't going to drop Sunday. Other than that, ready or not, my race season begins.
Instead of Racing Carlyle (3Disciplines - Gateway Triathlon) this year, I opted for the first St. Louis Triathlon in Creve Coeur, Missouri. No sharp turns on the bike like Carlyle, and not gravel roads. With our moving in December, and all of my daughter's schedule, as well as trying to get our house rebuilt so we can move in, I do not feel I am ready to race. I will finish, but I can't say I'm at my best.
This past Spring, I experienced shoulder pain that caused me to research and re evaluate how I swim. I believe for the better. First, because the pain is gone. Second, because my stroke is more efficient. I have been riding with a group on Saturday and Wednesdays, when my daughter doesn't have a softball game and weather permits, but I have not spun enough to have a strong base/foundation. The neighbor below us has complained about the noise, and I have tried to accommodate. As for my run, I need to drop weight. I ran significantly faster early season. Now, as I added distant runs, I have a tight muscle in my right leg that slows me down. (I'm just old.)
The course for this race is interesting. The swim in an out and back. One turn. The bike is available to download for your trainer. I've ridden it a few times. I want to watch it again. Literally, you watch it on the screen as you pedal. Amazing. And the run is basically through a park, under trees.
Did I mention the Swag Bag? Tee shirt, visor, socks, glass pilsner (I have a new collection starting). Not to mention the finisher's medal and the red swim cap. (I'm in the first heat after the para-athletes.) I wish my daughter would join me in doing more triathlons. But she hates running.
This is the first race. But not my first event of the season. I did a 60 mile gravel grind not long ago. I'm looking forward to more.
After this, 3 weeks to be ready for Esprit de She in Naperville. Looking forward to the shorter distance.
My son turned 4 years old this past weekend. 4 years old. He's 40 1/2" tall and turning into quite a young man. We celebrated with chocolate cupcakes and presents at the kitchen table, in a 1 bedroom apartment.
December 7th we closed on the sale of our Downers Grove house. The second of 2 house fires my family has lived through. We have moved into a 1 bedroom apartment for a 6 month short lease so my daughter could walk home from school as we work to finally finish the Westmont house that was on fire 5 years ago this March. (I'll let you do the math.)
We are still trying to get the building permit back. We are trying to keep our heads above water as we pay bills, childcare, swim team, and race registrations. (at least 2 need to be paid for this month before the price increase. I already missed one discount.) Life is filled with enough stress as I ask Santa to show my kids there is hope and love still in their lives this Christmas.
Christmas, a time to enjoy simple pleasures of family as the television and electronics show what my kids really want this holiday. But my son is happy knowing he will not be forgotten this year He is not expecting a lot since we are in a small apartment that doesn't even have a tree in it. I tried to explain Santa understands that we don't have a lot of room for new stuff right now. He won't forget him, and next year he will make up for any short sightings.
This year we are also spending Christmas with many loved ones. We will go to family on Christmas morning, but Christmas Eve we are starting a new tradition. We are going to be with friends. People we choose to be family. This is a first. When my husband and I first married, we had planned to stay home for more holidays when we had kids. My daughter was in Kindergarten when our first home was on fire. Just 6 years old. The next Christmas we were living with my in-laws, with a newborn. After all this moving, this year we were invited to a new tradition and we excepted.
So far, my side has excepted this change. But my husband's side, the ones we live closest to, has one person questioning "Why?" Obviously, not the one who does all the cleaning and cooking for the Holiday meal. We have already taken the big meal off her plate and promised to make it next year.
As I look at my December, I can't help but see all of the stress that fills it. As for my family, I will put on my Christmas sweater and smile, because our journey is getting closer to home.
Only 3 more weeks and we will be homeless. I don't know where we are going to live. I don't know where we are going to put all of our stuff.
Only 1 month ago, we put our current residence up for sale. It was a Thursday. My husband was leaving the next evening to take our kids to my folks for youth deer season. He started to hesitate, to back out, to come up with reasons to stay home and fix things. I immediately said, "No."
We worked very hard to clear the house for pictures to be posted on line. It went active that day. We already had a couple of walk-throughs scheduled for Saturday. We were not going to be home anyway. And I didn't need to keep picking up after everyone every 5 minutes. So they left me behind.
I spent the first night up late, clearing the things we just moved out of the pictures. (I was up until 1:30 am.) Saturday morning, I went for a long bike ride with my cycling group. I spent the afternoon helping my daughter's swim team. Then, I came home to a nice dinner, went running, and watched a non-kid friendly movie as I sorted through DVD's.
There was still another walk-through scheduled for Sunday. I spent the morning cycling again. Then, I spent the early afternoon swimming. Evening was a nice run again. The freedom was nice.
Monday we got the call. There were 5 walk-throughs on Saturday. 3 made offers. The last one was $100 over what we listed at. Sold.
I appreciate that I don't have to keep the house immaculate anymore. I appreciate that we will finally have the money to finish rebuilding our first home. Currently known as my son's house. (He'll be 4 next month.) But, we need a place to stay short term, 3-4 months. We are not moving back in with my in-laws. There will be a crime investigation. We can't afford that.
It has been a long journey since our first house fire, March 31st, 2011. And it's not over.
Three and a half years ago, my life included cable television and internet access at home. I included a couple of on-line classes in my studies to earn my advanced accounting certificate (I already had my college degree). And I had both my cell phone and landline with fax/copier/scanner hooked up.
Then, we moved in with my in-laws and have not had internet or cable again. Eventually we did get a usb stick to have internet, but limited minutes. And then my daughter got her Ipad, and we used the free wifi at coffee shops and local library.
Technology is a part of our lives, and understanding it can make life much easier. But relying on it can make life rough also.
For the past several months, my smart phone has been my connection to many things. Internet and emails (updates on field conditions and weather), Facebook (where I was kept up to date on my cousin's recovery from falling off a 15 foot cliff), communications in general via text or phone calls. It was my camera, instantly uploading pictures to my Google account. It was the entertainment for my 2 1/2 year old who got a little anxious half way through his sister's swim team practices. We used it for research, since no one really uses encyclopedias anymore. (I don't think my daughter fully understands why the boy detective is called Encyclopedia Brown.)
This weekend, I spent 5 days without my cell phone. No means to communicate with my team of U10 Softball players. Hoping we had enough to play our tournament game (we had 7). Fortunately, my husband had his phone. We used it to pull up the email I sent out 3 months ago with our league rules stating we only need 7 players to not forfeit the game.
I do not take my phone with me everywhere I go. It doesn't track my workouts (although it is in my back bag in case I get stranded), I leave it in the car during softball practice, and unless my son needs distraction to get through those last 30 minutes of practice it is not our television. Technology is available for so many things, but there is something it cannot do. It can not live our lives.
My name is Brenda. I am a wife and a mother of 2, I work full time, I am a triathlete, and I volunteer.
You may look at my schedule and ask "Why volunteer? Why not let someone else do it who isn't as busy as you." That is the exact thing my Father-in-Law said just 2 years ago.
At the time, my house had been on fire Thursday morning, taking with it 80% of my clothes, my place to sleep, all of my food, the things I relied on to get through my day that were in my house, as well as my dog. Everything I could salvage to be washed in clothing (nothing spandex nor dry-clean), same for my family, I took with us to get by with as we stayed at my in-laws until we could be relocated to temporary housing. (We needed my mother-in-laws washer and dryer, or we would have stayed in a hotel.) The next night, I was a volunteer for my daughter's first Swim Meet.
Okay, so they fed me a really nice dinner. I didn't know that when I signed up. I didn't know that when I showed up either. On a Friday evening, I sat at the desk to make sure the clocks reset for each race. Not difficult. But I'm not done.
The next morning, when my daughter actually swam, I brought homemade blueberry muffins for the Coaches/Officials' Breakfast Table. (I did mention I lost all of my food in the fire, right?) I woke up at 3 am, had to run to a 24 hour grocery store for ingredients and used my Mother-in-law's only muffin tin (it made 8 at a time) to bake 24 muffins. This covered my entry to watch her race. (When my husband showed up with the last batch, it covered his entry as well.) As the meet progressed, they needed timers. I stepped up. I got to see my daughter race from the pool deck, instead of from the hot stands. But I also missed seeing her race too. That's okay. I was busy cheering for the kid in my lane.
I covered several shifts volunteering for this first meet. My Father-in-law told me I should let someone else do it, I have more important things to worry about. A house fire is very important. But so is taking care of my family. My husband, his son, told him "She volunteers because it opens up opportunities for her daughter." He didn't like it.
I am a mother of 2. I will also volunteer for my son's activities. I will again coach soccer, tee ball, what ever he needs me for so he and his teammates can play.
I work full time. After the birth of my son and our first house fire almost 5 years ago now, I had to go back to work. I don't have free time to do whatever I want, so I prioritize.
I am a triathlete. I don't get to train as much as I would like to, but I do train. And I race. I have signed my husband up to volunteer. He enjoys the free tee shirt and chance to see me on the course. My Daughter also races triathlons, and I volunteer for her races as well. Racing you see how much depends on volunteers. From the person holding out a cup of water to the lone person sitting in a chair pointing to keep you on course and cheering for me. Volunteers are needed. I thank them.
And I am a volunteer. I step up because others don't. Trust me, I never played soccer before, but I coached my daughters 3 year olds' team at the Y. I learned. And I will continue to step up when ever I see an opportunity to help. If you ever talk to someone running an event that depends on Volunteers, you will never be turned away. The greatest reward is knowing you make the event possible for someone else.
After this past weekend, I can honestly say that I have achieved a long time goal set back when I was 16 years old. I completed the triathlon that I lifeguarded back in 1986. For some reason, back then, they required you be 18 years old before you could participate.
As I watched two 15 year old boys complete this Olympic Distance Race, it is obvious that things have changed since then.
Now, life is not over, so I set my next Long Term Goal: To Finish the Half Ironman in New Orleans, home of my daughter's Godmother, a place we have visited a few times both before and after Katrina left her mark. I must say, after finishing the Race on Sunday, my husband commented that my goal should be a full Ironman. But then I reminded him that the one in New Orleans is only a half. Let's start there.
My Short Term Goal is to tweak my training and prepare for the Esprit-de-She Sprint Triathlon in 3 weeks. This includes not taking a week to get back into training. Being sore from the hilly "chip and tar" back roads of Carlyle, I forced myself out the door this morning to go run. I must say, I feel better. Tomorrow, the pool and spinning. This weekend, all three.
And my Medium Term Goal is to get my weight back under control. Since the 3 weeks I lacked training in February, and shuffling of schedules to train, I have gained 10 pounds. I have determined this held me back in Sunday's race. (A Weight Issue - Un-monitored Consequences) It has been calculated that my idea race weight is 25 pounds less than I am currently. And a year ago, I was only 10 pounds away from it. (Yes, there's the 5 gained over a long winter in there too.) So, as part of my Short Term Goal, I am watching how I fuel my body and looking at my training to help reach this goal by the end of Summer. This doesn't mean I will drop 25 pounds by August. This is why it is my Medium Term Goal. It just means I will not add to the load, and will work my way back into the right direction and aim to reach it by next race season.
This past weekend I completed my first Olympic Distance Triathlon. And although certain areas were impressive, others were not. As a competitive athlete, part of my processing of information to figure out where and how to improve is figuring out what held me back.
When I got back into racing 5 years ago, I weighed an Athenic 165 pounds. Not my heaviest. I did morning power walks and swam with my kid and we road our bikes everywhere. This is where I began.
The next year I raced pregnant. I trained and covered miles with an increasing weight that eventually started to irritate my right knee, so after the last race, I switched back to walking and still swam, right up to the day before my son was born (he was born in the morning). This extra weight, watching what I ate and drank (including lots of water), helped keep and actually get my weight down. Thank you Lord for the gift of nursing. When I started working again a year and a half ago, my weight was down to a healthy 150 racing weight, and still going down.
Until sitting in a chair took its toll. I held my own and ended last year's season at 155. By-the-way, I'm not 6' tall, but I'm not short either. When calculated, my ideal racing weight is 145. I had it back under control, but then Life happened.
Now for the Excuses: We have had a long winter with less than ideal conditions to train outdoors. Even people I ride with admitted to having missed their first Thanksgiving Road Ride because of the slippery roads.
Okay, so January came along. Time to start training. I started running at the track at the local Y. I swam Monday, Wednesday and Friday. I ran Tuesday, Thursday and one Weekend Day. I spun on my bike any chance I got. The scale had creaped up to 164. Time to get serious. Obviously there was an imbalance of calories consumed versus calories burned. I added more evenings of cycling. One Pound Gone. That's it, increase the training. I need to for a longer race anyway.
But than we lost our house and we spent 4 weeks living with my in-laws again. An extra 30 minute commute in the morning and evening. No chance to go to the Y for workouts. So, I got up and spun in the morning. I could at least do that. I was back to starting over in my training.
I basically had 2 months to train for an Olympic Distance Triathlon. I was confident that I could finish, but how well would I do? Based on how I did last year, I should have done well. Unfortunately, my training, and my weight are not where I was a year ago. For the first time since mid February I stepped on a scale. 171 pounds. I was carrying an extra 15 pounds for the distance. In a wetsuit, floating in the water, it didn't make much difference (except for being uncomfortable and the in ability to breath for the first few minutes of the race). On the bike, still, I wasn't carrying my weight.
On the run, I barely did better than a 10 minute mile pace. This is where I felt it the most. This is where last year I was running an 8.5 minute mile pace. The difference of over 9 minutes. (I lost 3rd place by 15 minutes.) Even if it doesn't guarantee placing next year, it's easier to say "I can drop 4 minutes with smoother transitions, a little extra push up the hill, or just getting a better rest before the race." To see 15 minutes, you question if you really can do it. Is it an easier answer is drop 15 pounds within a year? For the sake of how I will feel and reduce the risk of injury, yes. This is where monitoring comes in.
Today, I establish my game plan:
1) replace my bathroom scale. Not for daily use, but to track progress and reduce the risk of sliding backwards.
2) focus on quality fueling and timing of that fueling. After all, it is fuel. "Garbage in, garbage out." And timing, no more eating after 7:30. Allow time for the system to shut down for the night.
3) Get enough rest. I usually get 7 hours of sleep a night. This is what I am used to. However, there are times I need more.
4) And quality training. Balance and consistency.
Bike-Run Brick Training for the Intermediate Triathlete
By Lisi Bratcher With spring underway, it is time to prepare your legs for a fast run off the bike. One goal of mixed bike-run sessions, also called bricks, is to get your lower extremities conditioned to running on fatigued muscles. If you are an intermediate triathlete running three times per week, two of your sessions should be on fresh legs. A third run should be done in combination with biking.
Secondly, your cardiovascular system needs to adapt to the different metabolic demands of the aerobar position and upright running. With the use of a heart rate monitor, you are likely to notice a higher rate when running due to the higher impact and the increased demand on your heart. The key to a fast race is to be as efficient as possible, with the end goal being to bike and run as fast as you can with the lowest manageable heart rate. The more energy you save during the first half of your triathlon, the faster you can race the second half.
Get started with these three 60- to 90-minute workouts. These are great workouts to implement into your weekend training routine. Alternate each weekend with a different type of brick workout and you will reap the benefits each one provides. With proper implementation, you will notice a difference in the final leg of your first race of the season.
Negative Splits & Transition Brick
Racing forces your metabolism to switch between different fuel sources. Practicing negative splits combined with easy efforts will help your body adjust to this demanding process. Workout: 4-8 repeats of 1-mile run/1-mile bike Duration: 60-90 minutes How to do it: Each mile of running is a negative split, each mile on the bike is easy effort. Try to transfer between the run and bike and vice versa in minimal time.
Pick a flat 0.5-mile in-and-out course. Set up your equipment equivalent to your race transition area.
Start with an easy-paced run (ex. 10 min/mile), turn around after 0.5 mile and run back 15-30 seconds/mile faster than first 0.5 mile (ex. 9:20 min/mile). Switch to your bike and ride the 1-mile loop.
Repeat three to seven times with each run starting at the same pace you finished the previous run (ex. 9:20 min/mile). Cool down with 10 minutes easy spin on bike.
Duathlon Style Brick
Early season duathlons are a good way to test your current performance. Workouts which mimic the switch between the sports are important to stress your system in a very specific way. The goal is to pace yourself on the first run and the bike leg so your performance is strong on the second run. Specifically, in this workout, the second run is substantially more challenging than the first. Workout: 30-minute run/60-minute bike/30-minute run Duration: 90 minutes How to do it: For run No. 1, alternate 5 minutes easy pace with 5 minutes moderate pace for a total of 30 minutes.
For the bike portion, bike 60 minutes on rolling hills, 90-100 RPM. Use easy effort on flat surfaces, standing on uphills and a strong effort on downhills.
For run No. 2, build for 21 minutes — start with moderate effort and increase speed every 3 minutes (7 times). Run each 3 minutes 15-20 seconds/mile faster than the previous interval. Cool down 9 minutes with an easy run.
Pump Up Your Brick
Adding strength training exercises to your routine not only makes you stronger and helps to prevent injuries, it also teaches your body’s muscles to handle the higher demanding impacts of racing, such as hills, sprints and overtaking. In this workout, use push-ups and jumping jacks to increase your heart rate, followed by an easy jog to lower your heart rate and improve your cardiovascular recovery time. Workout: 3 repeats of 15-minute bike/10 push-ups/10 jumping jacks/10-minute run Duration: 90 minutes How to do it: Warm up on your bike with 10 minutes easy, followed by 5 minutes build — increase resistance one gear each minute (5x1 min faster).
Bring your bike back to transition, switch into your running shoes and perform 10 push-ups (regular or on your knees) and 10 jumping jacks. Immediately afterward start with a 10-minute run. Jog an easy pace at conversational level — you should be able to talk to somebody without any breathing difficulties. If using a heart rate monitor, wait until your rate recovers to 120-130 beats/minute. Then run the rest of the 10-minute block with moderate effort.
Repeat three times. After three repeats, cool down with a 10-minute easy jog. Lisi Bratcher is the owner of fit.active LLC in Huntsville, Ala. Born and raised in Austria, Lisi received a Ph.D. in exercise science and a track and field coaching certification from the University of Vienna, Austria. Today you'll find Lisi teaching exercise physiology and health and physical education at the University of Alabama in Huntsville, as well as coaching intermediate to advanced triathletes. She is an American Swimming Coaches Association and USA Triathlon Level I Certified Coach. Find her at lisibratcher@hotmail.com or on Facebook at triHSV. The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.
So, you've made it out of the water, transitioned to the bike, and now for the run. What do you really need to run?
Man has been running since man existed. Naked and barefoot - running for his survival. Today we go to the store for our food and get there by car. Not everyone runs. But for those of us who do, we understand it's more than getting up in the morning and running bare-assed out the door. (This is where I would post that nice picture I found on the internet, but let's keep it G rated.)
Not everyone can afford high-tech clothing and footwear and gear... So, what do we need to run, and what do we invest in?
Personally, I wear running shorts from Old Navy (affordable and they look good). I do have a few nice tech shirts. As long as it's comfortable and appropriate for the weather, you can get away with a lot here. But if you can afford the nicer things, you will notice a difference. If you can't, invest in the important things.
As a woman, I invest in good sports bras. If you are going to wear 2 or 3 cheap sports bras to keep the girls under control, for the same price invest in a good one. I personally prefer the brand Moving Comfort. They are designed to keep the girls supported and not disrupting your run.
And I invest in good running shoes - every 3 months. Years ago, I used to wear the Reebok running shoes with the air chambers. I knew it was time for new shoes when the sole wore through to the air chamber. It took about 3 months, or 300 or less miles. You may not realize your shoes are worn out until you start feeling the pain. Don't wait that long. This is something you will learn with experience - personal choice of brand and style. If you can afford more than one pair of running shoes to rotate through the season, you will also notice other benefits. The shoes will be less likely to pick up any odors and will last longer since they will get a chance to dry completely between runs. Keep track of the miles for each pair. The 300 miles per pair is a good guide.
And now you're in T2 of your triathlon, you have your running shoes. (This is not the time to wear a new pair for the first time.) What else could you possibly need, besides your race number? Let's see: How about a race belt with your number attached so you can grab it, click it around your waist, and go. No holes in your shirts , no extra shirt to put on, and it's out of the way.
For your shoes, consider elastic ties or quick laces to make sliding into your shoes a breeze. Socks - personal choice. For time, consider running without. To prevent blisters, wear them, especially if you are not used to going without.
The rest is up to you. Visor, shades, water, the rest is part of transition. (A lot of races do not allow I-pods or music on the run.) So, take what you need and keep it smooth. For more ideas, check out the following link: triathlete-buyers-guide/2014 - Beginner-run-essentials
Please note: Running is not my strongest of the three disciplines. I am not the one to ask for technical running advise. I can say, it takes more than heading out the door and covering endless miles. You need quality. Sprints and drills, much like swimming. Cycling benefits from similar training, but running drills are closer to swimming with sets working on correcting form and improving muscle development and preventing injury. Think about how your breathing technique and hand entry are for swimming. Drills work on foot planting, stride, developing quick tick muscles, and even breathing.
As Queen sang: I want to ride my bicycle, I want to ride my bike...
In this second Tri - Talk Tuesday, I have a few words of advice, even if you just ride your bike for enjoyment. But first, a little history of where my advice comes from.
I started riding back in high school on my brother's Huffy 10 speed. No clips. No padded bike shorts. I just loved to ride. I would go out for 20 plus mile rides almost every morning before swim team practice, before the heat came. (I also remember flying over the handle bars at least once a week. I still don't know how.) When I turned 16, I didn't care about getting my driver's license, I could just ride my bike everywhere.
In college I joined the Cycling Team. I was the only girl. (And I didn't date much.) I enjoyed it. I learned a lot from the guys. Even today, I challenge myself more when I ride with the guys. First lesson, ride with the guys, they let you keep up just enough to make you work harder.
When I got back into racing, I dusted off my old racing bike from college and headed out the door. Blessing or curse, my husband dove head first into it with me. He is my sag wagon when something breaks, and my at home equipment guy. Knowing how I loved my Moser from college, he started to research the latest and greatest. Now, I have a well loved new Moser. Aero bars and all.
It amazes me when I hear about someone testing the waters of racing by borrowing their friend or mother's bike for a race. For me this is a red flag - if they don't own their own bike, what are they training on? And second, how do they know it fits them?
Don't get me wrong. If your race is only 6 miles long on the bike, and your goal is to finish, you can borrow my daughter's bike. It will get you from T1 to T2, but you'll feel it the next day. A co-worker participated in a short sprint triathlon with me last year. She borrowed a bike, not a racing bike, a regular mom bike. It had a cushy seat and she sat upright. She trained by riding a stationary bike. And she finished. However, she swore she would never do it again because she was sore for the next week.
I understand not shelling out money for a bike until you commit yourself. But please take this advise: use a bike that fits you and your event. Even if you are borrowing a bike, understand, you need to have someone who knows what they are doing fit you to the bike. Adjust the seat level, as well as the seat. Adjust the handlebars. Make sure the bike is tuned up before the race, too. Your friend won't mind you adjusting things on their bike as much is they know they got a tune-up out of the deal.
Include the bike mechanic on your friends list. In fact, remember their birthday, bring them bagels now and then. Stop in during the off season and say "hi." This person is more valuable than gold. A few years ago, I took my kid for a ride through the Arboretum. I rode my Mom bike. And when we left, I proudly had it in the rack on top of my car. Unfortunately, I was 1 inch too tall to go through the McDonald's drive-thru on the way home. It ripped off the left gear shifter. I immediately took it to my bike mechanic. I rolled the bike in. They looked at it. 30 minutes later, I rolled out with a new gear shifter. No wait. No "we have to order the part" or "come back tomorrow." We were regulars at the shop and they took care of us.
And wear padded shorts. If you find the perfect seat, and it is adjusted perfectly, you won't even notice if you forgot your shorts. But this is something that takes time and that perfect mechanic. And even then, wear the padded shorts. Even the tri-shorts. When you find the perfect padded shorts, buy 5 pair. It may be a few years before you find another pair so perfect.
See you on the roads...
Bicycle bicycle bicycle
I want to ride my bicycle bicycle bicycle
I want to ride my bicycle
I want to ride my bike
I want to ride my bicycle
I want to ride my
Bicycle races are coming your way
So forget all your duties oh yeah!
Fat bottomed girls they'll be riding today
So look out for those beauties oh yeah
On your marks get set go
Bicycle race bicycle race bicycle race
Bicycle bicycle bicyI want to ride my bicycle
Bicycle bicycle bicycle
Bicycle race
Read more at http://www.songlyrics.com/queen/bicycle-race-lyrics/#Y6aVL4uOJUfY87QY.99
Bicycle bicycle bicycle
I want to ride my bicycle bicycle bicycle
I want to ride my bicycle
I want to ride my bike
I want to ride my bicycle
I want to ride my
Bicycle races are coming your way
So forget all your duties oh yeah!
Fat bottomed girls they'll be riding today
So look out for those beauties oh yeah
On your marks get set go
Bicycle race bicycle race bicycle race
Bicycle bicycle bicyI want to ride my bicycle
Bicycle bicycle bicycle
Bicycle race
Read more at http://www.songlyrics.com/queen/bicycle-race-lyrics/#Y6aVL4uOJUfY87QY.99
Bicycle bicycle bicycle
I want to ride my bicycle bicycle bicycle
I want to ride my bicycle
I want to ride my bike
I want to ride my bicycle
I want to ride my
Bicycle races are coming your way
So forget all your duties oh yeah!
Fat bottomed girls they'll be riding today
So look out for those beauties oh yeah
On your marks get set go
Bicycle race bicycle race bicycle race
Bicycle bicycle bicyI want to ride my bicycle
Bicycle bicycle bicycle
Bicycle race
Read more at http://www.songlyrics.com/queen/bicycle-race-lyrics/#Y6aVL4uOJUfY87QY.99
First, Thank you Amanda for showing me the link to Tri Talk Tuesdays. I appreciate this. Also, in reading the other links, there's a lot to soak up (pun intended). So, thank you Courtney - the TriGirl Chronicles, Miranda - The Cupcake Triathlete, ad Cynthia - You Signed up for What?. I will share a little of my experience and hopefully bring up a couple of points not covered, and stay on topic with the Swim.
I started swimming and swim team as a kid. It was only available as a summer sport in my hometown. The coach was usually an high school kid who did it as a summer job who swam for the team at some point, but we never had anyone who really knew how to coach except for "Get in the water and swim." Literally, you just swam laps, stayed off the walls, and built up your endurance. In time, an inefficient stroke improved simply by practice. But it still needed instruction to be perfected.
We never used the lane ropes except for meets. It was too much effort to set them up and take them out of the pool. So every practice was open water practice. It included swimming into kids swimming the opposite direction and swimming around kids floating in the center of the pool on kick boards. (How did we ever win meets?)
I was lucky, however. I got to go to our local college for Swim Camp for a week every summer. This is where I learned how to train. This is where I learned I could swim a mile, at the age of 10.
My first triathlon with an open water swim was in a small town in Missouri. It was in a river/creek. Deep enough to swim. Shallow enough to walk if you wanted to, but I wouldn't.
In college I participated in an annual triathlon in memory of Doc Spackman. It was across the campus lake, which I knew too well. I lifeguarded there. (Don't drink the water.) It was a very short distance and college students being who they were would grab your ankles and pull you back if you were in their way. As an adult, I have not experienced this among grown-ups. This should not be a concern. But if you're worried, just keep kicking.
Most recently my triathlons have had swims in pools for sprint distances. But last summer I expanded myself and participated in an open water swim in Naperville, Illinois (Esprit de She). Open water to the point of out, back, out, back, out, and back again in a manmade lake.
There is something similar to both. There's always someone ready to pass you, and someone ready to be passed. Both require you to use your manners and be a good sportsman.
This May, I will be fulfilling a dream, an aspiration if you will. I lifeguarded for a triathlon in Carlyle lake when I was 16. I was too young at the time to participate, but I was right there with the open water swim. We had surfboards for swimmers needing assistance. We saw how they interacted with each other. And I knew I wanted to do this. Many years later, I will be living my dream.
I have something to share about my open water swimming experience. Especially involving cold water:
1. Wet suites are required for certain temperatures. (And they are not allowed if too warm.) Ask what the rules are at your event. Last year at the Esprit de She, I learned about this in talking with one of the people organizing the event. I had purchased mine, but decided last minute to swim without it. This year I will be wearing it for the benefit of added floatation.
2. When using a wet suit, do not wait until the race to try it. Swim a couple of time in it before hand. Get used to it. Learn where it rubs. But be careful. Especially if you are investing in your own. Chlorine is not good for Wetsuits. Minimize how often you wear it in a pool.
3. Also, practice getting in and out of your wet suit. Then practice getting out of it while running to T1. Find out if you need lubricants anywhere. Be aware, if you decide to cut or trim your wetsuit, it voids the warrantee. And if you get pin holes, they are repairable.
4. I wear ear plugs, especially in cold water. It kept the cold water out of my ears and helped me focus on my form. This helps to prevent ear infections when swimming in less than clean water too.
5. When swimming, be careful not to cross your arm stroke in front of you. Reach straight ahead to keep yourself from swimming in a circle. The following link is from Competitor Magazine. swim-tip-am-i-crossing-over.
6. And finally, the following link I found from Triathlon magazine. open-water-swimming-tips-from-the-pros. There's a lot of information out there, and a lot of advise. Don't be overwhelmed. Like learning to swim, start with basics and go from there. Learn to kick, to move your arms, and put your face in the water. And don't forget to breath.
Right (The top swimmer in the photo above): To maintain an efficient stroke, the hand should stay to the outside of the centerline, right in line with the shoulder. Wrong (The bottom swimmer in the photo above): The hand should not cross over the centerline. This not only slows down your stroke, it also strains the shoulder with every pull.
Check Your Stroke
Crossing the centerline is a common problem that’s difficult to notice while swimming with a proper head position. Here’s how to check your stroke: Tarzan Drill. Swim one lap with your head out of the water and watch the entry position of your hands. Use a snorkel. Keep your face underwater but tilt your head slightly up to watch what happens after your arms enter the water. Mirror or shadow. Watch your reflection on the bottom of the pool. Film a friend. Bring a camera to the pool and ask a friend to film from the pool deck. Swim toward them as they film. Review your clip, make adjustments and film again for confirmation. Stick or board drills. Catch-up drill using a 12-inch wooden dowel or a kickboard turned sideways will prevent crossing over. Make sure to keep your hands at the outside edges of the stick or board when you alternate.
Read more at http://triathlon.competitor.com/2014/03/training/swim-tip-am-i-crossing-over_65598#wVV9pgJ2YAPTgdGb.99
I love being a parent and acting like I am not my age.
We started practicing for softball, U10 girls softball. And my girls love to run. I don't ask anything of my girls that I am not willing to do myself. So, when I have the girls run bases, I occasionally run with a few of them to push them. They run faster and I hurt later. But it's fun.
As a coach for anything my daughter gets involved in that needs a parent to step up, I try to keep the activity fun. I also try not to give my daughter special treatment. I do my best to give all of the girls opportunities to learn and improve and develop confidence in themselves. But my daughter is not a star player. I know how much she practices.
This year, I have spotted something in my daughter that I haven't seen or noticed before. She is eliminating activities that she doesn't really enjoy. She is becoming more focused and learning that she needs to practice to really improve. And she is becoming more confident.
My daughter is also choosing activities that I have been a part of. I have coached her in softball (tee-ball) since she was 2. I have always been her Girl Scout leader. And I have always included her in bike rides and swimming. Although she will always love to dance, she is no longer taking classes with girls who are mean to her. Instead, I will take her hand and dance with her around the house.
There are many distractions in kids' lives that deprive them of physical activity and experiences that give confidence. I am proud that my daughter is learning that getting up off the sofa is a way to spend time with her mother. I am proud of her.
So I will dance with her. I will run with her. I will be there to help give her confidence. And I will push my body beyond the point of being sore just to see her smile.
56 days ago, I received a phone call that my home was on fire. It's one thing to wonder "how bad is this and what do I do now?" It's another to already know most of the answer.
March 31st, 2011, my first home, where my husband and I were raising our daughter, was also on fire. It is currently being rebuilt. So, we had some experience with this already. I knew insurance would offer to put us up in a hotel, and my husband would turn them down. We would move into his parents' house again because we could do laundry there.
It also meant that my Father-in-Law and I would be at each other's throats for disagreeing on how to handle things. What was important to me was keeping my children taken care of and keep them going. The world doesn't stop for us. We have made promises. It doesn't stop because I am now homeless with only a few articles of clothing to last for the next 2+ months. He disagreed.
Yes, I am still wearing the same cloths to work. Occasionally I break down and buy something, but Insurance has not given us a starting allowance yet to replace things. It is coming out of pocket. Very shallow pockets.
This is wearing on me. I am starting to fold. I admit it. I can not go to my cabinet and spice up my family's dinner. There is no spice. I haven't replaced it yet. It takes time and money. Time and money I would rather spend on my family. Especially time.
Last night, I really wanted to go for a run. I picked up my daughter from After School Care and took her to Swim Team practice. Then, I had to stop at our last residence to pick up Softball equipment for tonight's practice. Next I had to go buy my daughter a new shirt to wear for School Pictures on Friday. And a loaf of bread for our lunches today. We got home after 9:00pm. And I still had to go over homework.
No run. I get up 5:00am to swim in the morning before anyone else gets up or has to leave. Something always has to give. Someone always has to give.
I need my workouts to regain my sanity, to keep my health so I can take care of others, to have my alone time to think. I can't keep giving them up. I only have 38 more days until my first race this season. 38 more days until I get to fulfill a dream I had when I was 16 years old. A dream I get to share with my parents who never get to see me race anymore.
It's finally Spring weather, and time to get the bike off the trainer and on the road.
Sunday marked the official beginning of group rides for my LTF Riding Group. A short intro to group riding, 8 miles long, stretch your legs and "meet at Starbuck after" group ride. It was wonderful. Slow enough to catch up with a few people and what's happening in their lives, and long enough to warm up and realize you need to get more outdoor miles on the bike.
Riding on a trainer has kept me from starting from point "butt is attached to sofa - can't move." However, it's far from the "25 miles today? That's all?" I need to ride hills, against gravity. I need to shift gears and get out of the saddle. I need to feel the pain of forcing blood through my legs, the tension of holding my core ridged, the bend of the elbow as I lean over the handle bars.
I need to sweat.
Riding with a group has proven to be a tremendous training tool in the past year. It has shown me new routes, new techniques, new ways of pushing myself and tracking my improvement. Group riding keeps you honest. There's someone to ask why you missed a group ride. And it keeps the ride interesting.
I didn't start group riding until mid-Summer last year. I am hopeful to miss very few this year. It is too valuable of a training tool to ignore.
I am also very happy to say my husband will be joining on rides this year. As long as we can find someone to watch the kids. We just need to acquire a couple more pairs of padded shorts/bibs/pants to keep us going.
Being in a financial situation where, as a mother, I do not have a choice but to return to working 40 hours a week, I have had to make the difficult decision to put my youngest child into the care of others, with the hope that after I pay that person at the end of the week, I still have enough left over to pay the bills and treat my kids to the occasional ice cream cone.
However, since returning to work 15 months ago, I have gone through 3 regular caregivers, and appreciated the occasional emergency back-up temporary care giving of 2 friends and the assistance of working in-laws who took my son with them to their company to watch until I found someone else.
This last time, I started looking for replacement/alternative resources 3 weeks ago when my son would cling to me with eyes overflowing with tears when I would drop him off.My heart was broken, especially after watching this person’s son hit my son in the face.If I could afford high quality care with high tech facilities, I would have sent my son there.Or, I would find a way to stay home, like I did for my daughter.
Mothers often have to make tough decisions when it comes to raising their children.Sometimes those decisions come back to haunt us, even if we don’t see any alternative solution.This is one of mine.But we can’t change our past.We can only learn the lesson and hope someone else finds a better way.
I received an email from this caregiver last night.She has asked me to find someone else to watch my son.In her words, her son “has become more aggressive than usual, and (my son) has become aggressive back (to her son).”She also is having a difficult time communicating with my son since he does not talk and occasionally wants to just play by himself.My son is behind in his speech, but understands perfectly when you talk to him.He has proven this multiple times, even with the occasional “selective hearing.”
When I saw my son last night, he had scratches on his face, including a deep one that removed skin.I wonder if in time my son can forgive me for leaving him with this person.
With spring underway, it is time to prepare your legs for a fast run off the bike. One goal of mixed bike-run sessions, also called bricks, is to get your lower extremities conditioned to running on fatigued muscles. If you are an intermediate triathlete running three times per week, two of your sessions should be on fresh legs. A third run should be done in combination with biking.
