Saturday, February 22, 2014

The newbie becomes a mentor

Pablo and I recently volunteered to become mentors for the tri club’s new triathlon program. As relative newbie to triathlons I felt funny signing up to mentor, but I am also really excited about sharing our love of triathlons with others and helping a new group of triathletes find their way around the sport.

While we are by no means experts, we have enough races under our belt to be a decent resource for new sprint and Olympic distance athletes. We have walked down that road or shall I say swam, biked and ran down that road and as we continue our 2014 Ironman adventure I know I am always looking for others to help me, so I am happy to pay it forward. A quick shout out to one of our resources, fellow DC Tri Club member and blogger TriDreamer Holli (check out her blog), who has completed IM Louisville and just became a member of the Snapple Elite Team. Go Holli!

Mentoring and becoming more involved with the DC Tri Club is also just exciting, because it allows me to meet more kindred spirits! Most people I talk to about triathlons either tell me I’m crazy or say they could never do that, so when I run into someone who actually wants to go out and tri, I can’t help but get excited! And by the way, if you’re in the “I could never do that” group, YES YOU CAN! (Consider joining the DC Tri Club or your local triathlon team).

Mentoring is also a great learning opportunity for me. In recent months I have made the decision to not only begin shifting my behavior consulting practice to include services for adults, but I have also decided to focus specifically on health & fitness. I have started taking nutrition and exercise courses and post-Ironman, when I get my weekends back, I plan on completing a health coach training program. In the meantime I am excited for any opportunity to begin practicing these skills through the mentoring program. Of course I’ll also get to practice on myself, because the truth is, Pablo and I are definitely going to need to work on balance. As we embark on this Ironman journey (our coached training program officially starts March 3!), we are faced with balancing our personal, professional and social lives with our training schedule and we’ll each need to work on ensuring we get the proper nutrition to support our training and balance our training schedule with ample rest and recovery so we can stay injury free!

If you had a health & fitness behavior coach, what kinds of things would you want to work on?

Saturday, February 15, 2014

Making Time for Recovery

Today I was reminded of how important the recovery part of our training is. While I was feeling a little tired when I woke up, I figured I'd be okay because I woke up without my alarm. I went out for a walk with Kyle, shoveled some snow, did some chores around the house and by 11am, I was ready for a nap. I tried to convince myself I was just being lazy, but when I basically fell asleep mid-conversation, it became clear my body wasn’t just asking for sleep, it was demanding it!

One of my recent power naps
I used to make fun of Pablo’s need for 8+ hours of sleep. After all my favorite quotes used to be “I’ll sleep when I’m dead” and “No one looks back on their life and remembers the nights they had plenty of sleep." Even after my friend who is a fitness instructor told me all she does on busy work days is workout, sleep and eat, I didn’t take sleep seriously…sleeping a lot, I used to say, is a waste of time. Well, I was wrong.

Great things DO happen when you sleep, especially if you’re an athlete! As our coach says, if you skimp on sleep, you may as well not do your workouts. That’s probably a bit extreme, but the point is that sleep, and other recovery methods, are a super important part of your training. When you rest your muscles rebuild themselves and your body adapts to the stress you are putting it through when you workout.

Kyle sure knows the power of sleep!
Besides sleep some other recovery methods are proper pre- and post-workout hydration and fueling, stretching, massage and yoga. I have learned to embrace all of these and have found that incorporating them into my schedule not only helps me improve my performance, they also help keep me motivated and injury free! I love my monthly massages, weekly yin yoga classes and nowadays I treasure every second of sleep I can get and can’t imagine surviving on anything less than 7 hours!

You might not look back on life and remember the nights you had plenty of sleep, but without those nights you won’t have great things to look back during the day either!


Sunday, February 2, 2014

New Bike!

Buying a bike is both fun and a total pain in the butt. There are so many things to consider and so many options it can be quite overwhelming. I tested an endless amount of bikes for countless hours, but in the end, it was well worth it, because I love my new bike! I don't know how long this love will last since we will soon be spending way too much time together, but for now I'm infatuated with Emma. She's good looking, fierce, strong and ready to tackle Raleigh and Louisville with me! 

During my search for my new bike, I spent a lot of time in bike stores and on the road, but I also spent a lot of time researching bikes online so I wanted to share my experience with you and hopefully provide some guidance for someone looking to buy their first or second bike.

First, decide when you're going to use the bike. Will you be commuting, riding trails, doing road races, triathlons or a combination? Do you already own another bike or will this be your only bike?

Originally I considered getting a road bike with aero bars. I wanted to stick to a road bike because I was scared I couldn't handle the shifting on a tri bike. In the end, I decided that fear was not a good enough reason to avoid a tri bike. Just as I had previously been scared of clipping in, it was going to take practice for me to get comfortable with the gears on a triathlon bike. Our intensive training program would give me more than enough practice and I already own a road bike, so I decided to buy Emma.

Triathlon bicycles can get mighty pricey, but if you're like me and have a limited bike budget, don't despair, there are some great entry-level bicycles available (Checkout the Triathlete's 2013 Buyer's Guide). Emma is on that list and is a Quintana Roo Dulce with an affordable price tag which becomes even more affordable if you find a previous year's model like I did. Many times models don't change very much from year to year, so buying a 2012 or 2013 in 2014 is just going to give you a nice discount. Many bicycles, like the Shiv are also available in a wide range of prices depending on the components on the bike. The components are definitely important and I recommend that you always compare how much bike you will get for the value. Pablo for example found a great entry-level Felt B16 with Ultegra components for only a little more than the B16 with 105s. If that all sounds like a foreign language to you, Choose My Bicycle has a great hierarchy list for both Shimano and SRAM components.

Components however are not the only thing to consider. The reality is that if you are aiming for an entry-level triathlon bike you'll probably end up with 105s, ultegras or SRAM's equivalent. Much more important is how the bike feels. You can read reviews telling you about the road feel, stiffness and ride quality, but the best way to know what the bike feel like is to ride it. Test bikes, many many bikes. I tried a wide range of road and tri bikes, even trying a few above my price range, just so I could get an idea of what they feel like. Of course the bike won't be an exact fit until after you get a bike fit, but it can still give you a good idea and you should try to ride the bike for a decent amount of time, especially once you start narrowing down your search (I rode Emma for 15-30 minutes the first time, then did an hour and fifteen minute ride right before purchasing her).

During your test ride focus on how the bike feels on the road, aka how does the bicycle's interaction with the road impact you. Is it smooth, is it bumpy and what feels the most comfortable to you? While you'd think we'd all like the smooth ride the best, you'd be surprised how differently the same bike can feel to each of us. 

Another thing to consider is maneuverability and how the bike responds to you. Does it shift easily, how does it feel when you climb, how does it feel when you make turns or speed up? I had never really considered how different the various bikes could and would feel, but once I'd tested a few I started to notice pretty significant differences in how easily I could maneuver each bike.


Lastly, think about comfort. Whatever distance you will be doing, you will most likely be spending a good amount of time on your bike, so comfort is very important. Consider the saddle and seat adjustability, the bend of the aero bar extensions, the padding of the elbow pads and the handlebar stem adjustability. The Dulce for example has the adjustable ski-bend (also known as J-bend) Profile Design T3+ aero bars, which I preferred over the S-bend, and a high-quality split-nose Adamo saddle, which I thought was super comfortable. 

While many parts of the bike are customizable, some things are fixed so make sure to keep that in mind. The Cervelo P2 for example has great road feel, but the aero bars were too narrow for me to ride comfortably and their limited adjustability meant I had to take the P2 off my list. That said, remember that each of us are looking for something different, so don't take the P2 off your list just because I did, because it might be perfect for you.

Once you've narrowed down your bike preferences, consider these two additional things...I know you really shouldn't buy a bike for it's looks, but you will be spending a lot of time with your bike, so it's a nice perk if you like what the bike looks like (obviously from my cheesy smile in this picture, I love my newly purchased black and pink bike). You also want to make sure you like the store you are purchasing from. While Craigslist and Ebay are definitely options, buying from a local store is a good idea if you will be riding a lot. Many stores offer discounts on parts and accessories and some include free annual tune-ups with your bike purchase. You'll definitely be seeing them again in the future, so it's a nice plus if you get along with them.

In the end, enjoy the journey. Like I said, it can be a pain in the butt, but it's really fun and who doesn't like bringing home a new toy to play with! :-)