I love suspension training!

I've been using the off-season to relax, reduce the smell of chlorine in my hair, shop for a new bike, speed up my run and most importantly strengthen my core. I started Jillian Michael's 30-day shred and occasionally throw in No More Trouble Zones. I've also taken full advantage of Groupon, Living Social and other deals to try out classes and so far my absolute favorite class has got to be TRX!

TRX Suspension Training, in case you haven't heard of it, is a super intensive workout that targets every single muscle in your body. As the Firm Fitness Trainer says TRX exercises = a hard core work out and the ladies at MyThrivePilates have totally been kicking my butt. The classes that I've been taking are only 45-50min and while they fly by it doesn't always feel like it, especially when your muscles are burning and the instructor tells you you're only halfway through a 30-second interval. Seriously, how the hell does it take so long for 15 seconds to go by?

The plank part of the workout is both my favorite and least favorite part. Sometimes I can't help but crash onto my mat in the middle of a set. At the same time normal planks during my Jillian Michael's and PearFitness workouts are now a total joke, which can only mean one thing: my core has gotten stronger.

I can't give all the credit of my new core strength to TRX, but it's definitely been a huge part. I mean just try these 3 moves back to back for 30 seconds each and tell me how you feel afterwards:

TRX Atomic Push-Up

TRX Oblique Knee Tuck

TRX Side Plank with Threading Needle

(Photos courtesy of the Firm Fitness Trainer, who by the way has a sick sick core)

TRX is truly a great strength training workout and while I can't guarantee the quality of your local classes, I highly recommend trying it out!

Update (November 29, 2013):
If you can't afford TRX classes or don't have any classes in your area, I have found a great alternative: Home Suspension Trainer Systems! I've seen these online and at sports stores before, but I've always been skeptical about them. Could a system with a simple mount that you throw over the door really work?

Well, I've only used mine a few times, but so far it definitely works! Admittedly I work harder when I'm in the classes, but that's the case for me whenever I do things in a group versus by myself and even if you just use the system for 30 minutes, you can definitely get a good workout out of it.
There are many systems available (just google suspension training systems). On Amazon they range from $29.95 to $199.95. I'm sure some brands are better than others, but most had pretty good reviews. I decided to get the Sportline Quick Adjust Suspension X-Trainer which was reduced from $59.99 to $28.95 on Active GearUp a price that was too good to pass.

The kit includes:
A door anchor
3 Carabiners which are used to secure the rope to the door anchor and the different attachments to the suspension pods
2 Suspension pods that allow you to adjust the length of the rope
2 Handles
2 Foot straps
1 Foot cradle
Fitness guide and DVD with 12 exercises

Handles

The 2 handles can be used for a wide range of arm, upper body and lower body exercises. Some examples include various rows, chest press, chest fly, reverse fly, tricep press, bicep curls, push ups, squats and various standing ab exercises. YouTube is full of videos showing you how to do the various exercises as it the TRX website.

Side plank with foot straps

The leg straps are ideal for leg and core exercises, including my favorite: the plank and all of its variations. This is what the people in the 3 exercises pictured earlier are using to do the push-up, oblique knee tuck and side plank.

You might also be able to use the foot cradle for some of these exercises. The foot cradle gives you a little extra stability since you aren't working on stabilizing each individual leg.  Doing some of your regular floor core exercises using the foot straps or cradle brings up the intensity, because you have to constantly engage your stabilizing muscles.

My attempt to snap a picture of the foot straps while in plank

Oblique knee tuck with foot cradle

While I still highly recommend trying out TRX classes if they're available in your area, I know those classes can be expensive and think an at-home suspension system is a perfect alternative, especially if you have the discipline and motivation to work out at home. It's also perfect for me in the fall and winter when I find it extremely difficult to leave the house when it's cold and dark. It's also a great way to get a quick intensive workout in while traveling. It's lightweight, which makes it easy to pack and it's super easy to set-up. I definitely plan on taking it with me when I travel home next week!

Getting ready for some hamstring curls using the foot cradle

Note these pictures are taken on a door that closes away from me. While I have used this door before, I try to stick to the recommended set-up, which is on a door that closes towards you, so that the door doesn't fly open while you're working out. In case you're scared someone else will open the door, my system comes with a door hanger that says "Stop! Exercise in Progress. Do Not Enter." For your own safety, whenever you set up your system, follow the system's instructions.  

2014 the year of the Ironman!

Yep, I officially lost my mind today and am now signed up for 2014 Ironman 70.3 Raleigh in June and 2014 Ironman Louisville in August. That's right 2014 is going to be the year of the Ironman!!

Sorry future children, while I was going to wait for you to be around to witness me finishing my first Ironman, you'll have to see it in videos and pictures instead. But friends and family, please do consider coming out and supporting us in Raleigh and/or Louisville next year. I know I'm going to need as many Ironman sherpas and cheerleaders as possible, especially during the run! Both races promise to be hot, hot, hot and you'll need to hang around for anywhere from 6 to 14 hours, but I promise you it'll be worth it!

Seriously, I cannot tell you how scary it was to hit that complete purchase button. Not only are 70.3 (1.2 mile swim, 56 mile bike and 13.1 mile run) and 140.6 miles (2.4 mile swim, 112 mile bike and 26.2 mile run) intimidating numbers, the training that comes with it is pretty intense as well. Not to mention the mental and physical challenges I am sure to experience as I train and race each of these events. But now that it's done, I am beyond excited! In less than a year I should be able to call myself an Ironman!

In 2009, Pablo and I committed to complete the Climate Ride, a 300-mile ride from NYC to DC. Back then I could not imagine completing anything more intensive than that, but here we are committing to another amazing set of events. I knew there was a reason I married that man! We keep each other on our toes and make each other stronger every day and I cannot wait to start training for these races together! Here's to a super active 2014!

Triathlon season comes to an end...

My first official triathlon season has come to an end and I have to say I'm pretty pleased. In the weight arena I'm down to 152.8lbs (5lbs less than the last time I posted in June and 15lbs less than my starting weight of 167.5 in June 2012). Besides the weightloss progress, I've also achieved some milestones and personal bests in terms of triathlons. After Jamestown, I went on to complete 2 sprint triathlons, Nation's Tri (Olympic) on September 8 and ChesapeakeMan Bugeye Classic (Olympic with a half distance swim) on September 21.

Nation's was an awesome race! My parents came to DC to support me, which was super fun, because my dad hadn't seen me race since my 1st half marathon back in 2005. It was also awesome to race with fellow DC Tri Club members and pretty cool to set a new PR.

In June, I joined the DC Tri Club's Olympic Distance Speed Program, which propelled me to become more involved with the club and provided me with an awesome training plan. I swam 2-3 days per week for 45-60 minutes, biked 2-3 times per week, with at least 1 long ride and 2 bricks (bike followed by a run) and ran ~2 times per week. I also did some strength training and continued focusing on my nutrition plan. The results were fantastic! I swam the 1500m about a minute faster than Jamestown even though others complained about being slower in the water. The bike was brilliant and I shaved a whole 7 minutes off my 1:29:05 time, averaging about 17.5mph. The run was hot and slow and I was actually almost 1.5 minutes slower than Jamestown, but my total time was still 6 minutes faster (3:07:46)!

ChesapeakeMan was also pretty cool, because while Pablo couldn't be with me at Nation's, we were able to race the Bugeye Classic together. Given that this race was 2 weeks after Nation's I didn't plan to PR. The race had a half distance (1.2 miles) swim and two transition areas, so I took it as a perfect opportunity to start practicing for the half ironman. I aimed for a 45 minutes swim and ended up doing it in 46:16, which wasn't too bad considering the longer distance and the crazy amount of jellies we swam into (those buggers sting!) The bike was a super flat, but windy course and I was ecstatic to complete the 23 miles in just under 1:17 (close to 18mph, wohoo!!) Like Nation's the run was my worst leg. I don't know if I had just pushed too hard on the bike or if my lack of running between Nation's and Bugeye tooks its toll, but I came in at a weak 1:08:95. My total time was 3:16:25, which given the distance differences was still a better performance than Jamestown, although not quite as good as Nation's.


All in all, I am super happy with the 2013 season and I CAN NOT wait until 2014! In april I was almost an Athena (165lb plus women) placing dead last in my age-group. Now I'm halfway to my goal weight and at ChesapeakeMan I actually placed 2nd in my age group!

This past week I took off from working out, but tomorrow starts the off-season training plan which will last through January when Ironman training begins. The off-season probably won't look very different than my 2013 Oly training plan, except that I'm going to reduce my swim and bike load, mix in some yoga, TRX and other strength training and focus heavily on run speed workouts.

For 2014 I was initially going to sign up for 2 half distance triathlons, some shorter distance triathlons, maybe a couple of half marathons and a full marathon, but apparently I'm maried to a crazy man who has decided he'd like to do Ironman Louisville in 2014.

I had originally set my mind on doing an ironman in 2015 but had recently shifted to the idea of waiting until after I had kids (how cool would it be for your kid to see you finish an ironman?) But now there is a new option and I have to say I'm tempted...I mean if we're going to train together and I'm going to do the distances anyways, why not make 2014 the year of the Ironman?

My main concern is that I want to make sure I can train for it to meet the 17-hr finishing deadline while remaining injury-free. Inadequate training for our 300-mile bike ride left me with 2 painful knees and I clearly remember chasing the clock during my full marathon in Stockholm in 2005...miles 20-26.2 were BRUTAL and I was constantly running, or hobbling, against the cut-off clock. I can only imagine what those miles are going to feel like after a 2.4 mile swim and a 112 mile bike ride. Of course I'm in much better shape now than I was back then and more importantly I have a thorough understanding of the importance of proper training and nutrition. Realistically, I'm actually aiming for 14 hours, which would give me comfy 3 hour window to the midnight deadline....so what's stopping me?

It's probably fear, because why wouldn't you be scared of a 140.6 mile event that's going to take at least 14 hours. Fear is natural when considering this intense event. But there's a reason I recently acquired my first tattoo...



I'm stronger than fear.

I proved that to myself when I overcame a 20-year-old fear of dark water and I'm stronger than the 140.6 miles I'd need to conquer at IM Louisville. I'm still not 100% ready to commit, but I'm definitely getting there....