December 3, 2013 on 4:22 pm | In Charity, Community, Giving Back | No Comments
This blog brought to you by TriSports Champion Polly Jansen. Although this took place earlier this year, we thought it a good one to share during this time of thanks and giving. Check out her blog and follow her on Twitter – pjansen!
As a member of an athletic community, I have learned from some amazingly gifted people, but the thing I appreciate most in my friends and fellow competitors is their eager willingness to give back to the sport. One such example recently popped up when I attended a training class for my new job. As participants, we were asked to introduce and tell something about ourselves. One of my new colleagues, Awolu, shared how he had come from a war-torn area of Ghana and never owned a pair of sneakers until he graduated from high school because his village didn’t have access to them. Awolu went on to explain that he has been in the United States for nine years and periodically purchases used sneakers to ship back to his village in Ghana. He is taking a trip there to work with a middle school in July and plans to send a shipment of shoes at the end of June.
Intrigued, I had to meet him afterwards. “Awolu,” I said, “do you really PURCHASE the used sneakers?” He assured me that he did, but confirmed that he would also take donations. I said, “Don’t purchase anymore shoes right now. You will have your whole shipment by mid-June!”
That evening I messaged Dan Gordon, founder of the Wissahickon Wanderers, a trail running club in Philadelphia that I have been a part of since 2004, and pitched the idea of collecting shoe donations from club members. We decided that since the Wanderers are holding informal trail races each Thursday in May and also helping to put on the Wissahickon Trail Classic 10k on June 8, that we would encourage the runners and volunteers to bring their used shoes to go to the students in Ghana.
This past Thursday we collected our first round of donations and will continue to do so through June 8. I really appreciate the support so far from the athletes in my community and it’s refreshing to see everyone come together when there is a need and they have the capacity to help. It seems like such a small thing because everyone has used running shoes laying around, and we are so happy to be able to share something of ourselves that we often take for granted. I thank Awolu for this opportunity and hope the students feel renewed energy as they lace up these kicks and put their best feet forward!
October 7, 2013 on 10:57 am | In Community, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Monica Pagels, who wrote this much earlier this season and who has, now, completed that first Ironman she mentions. As the off-season begins for many, we thought this a fitting blog to get you strong during the winter months.
Ommmm….. yes, we’ve all heard it, the ever popular meditation sounds that so often accompany a just as stimulating yoga class. Runners and triathletes alike have heard it for years, “try yoga, it will help with your injuries.” But most of us who thrive on the adrenaline rush of zipping through the trails in our newest and coolest trail shoes, or racing down a hill in our aerobars hoping to hit a new high speed, cringe at the thought of placing our feet (or our head or our hands, or all 3 at once) on the mat and inhaling and exhaling to a count of 8! While the benefits are well documented: stress relief, improved mood and well being, improved flexibility, improved digestion, improved sleep… the list goes on and on… for some reason, it is still tough to convince us cardio-junkies to forgo a one hour brick workout where our legs will feel like lead for an hour of gentle relaxation and meditation. We are conditioned to believe that in order to set a new PR or achieve that highly sought after age group place, we must push harder, put in more hours, do more hill work or add speed work. While there is no compromise for hard work (you get what you put in), it is time to re-condition our minds when it comes to how we think of yoga. What if we had the mindset that the more yoga we practiced, the better we could bike, or the faster we could swim? Well, fellow tri-geeks, it’s true! Yoga really can make you into a “warrior.” I was the first to stake my claim against it, I thought, “Who has time for one more activity?” And who wants to sit around with their legs twisted like a pretzel becoming one with the universe? That is, until I tried it!
Tired of the long winter full of indoor bike rides and treadmill runs, I headed to the group fitness studio for a Yoga Fusion class. This sounded at least a little more fitness based and not as meditative. To my surprise, I struggled through most of the class! I am an 8 time 70.3 veteran, run more marathons than I care to count, and I am training for my first full Ironman. I had been putting in about 7-8 hours a week of base training and thought the yoga class might be a nice stretching break for my sore, tired muscles. Instead, I found myself in plank, pigeon and half moon, shaking to hold the poses. Shocked at my lack of apparent strength and balance, I began attending 2 yoga classes a week. Within 2 weeks I noticed remarkable improvements and had to admit to its benefits. As my IM training progressed, I entered a 70.3. It was very early in the season when you come from Michigan and have only had a month of outdoor riding. To add to that, the bike course was the hilliest and toughest of any I have done.
As I started on the course and climbed the hills, I felt very strong and quickly passed people. Hill after hill, the same result, I was strong and pushed with ease to the top of them. My bike split was faster than on most courses, despite its difficulty. What’s more, my legs recovered quickly after the ride and my run (hills, again) split was consistent with my others. Yoga has not only improved my strength and balance, which no doubt helped me climb those hills, it has given me a sense of control over my body. It has taught me how to breathe deep and remain calm amidst chaos. Now, triathletes, hear me when I say: this is worth far more than it sounds! In mile 90 out of 112, when your neck and shoulders ache and your legs are burning, if you can put your mind into that place where you feel calm and in control, your focus shifts from the here and now (“I still have to run 26.2 miles..”) to a place where you have a greater awareness of just you moving through space, in a world much bigger than just you pedaling on a bike. If that is what it takes to get you to T2, and ultimately, the finish line, isn’t it worth considering?
Yoga teaches you to become aware of your surroundings and to feel weightless as if you were part of those surroundings. This is achieved by challenging yourself to complete the strength and balance poses, breathing through them, and accomplishing a little more with each session. Yoga practice can mean different things to different people. For me, it was at first the humbling experience of inadequacy that convinced me to continue, but eventually the benefits carried over into my first passion, triathlon. Once I began to feel the strength and control of my body, and my race times improved, I knew yoga was for me. While I may never feel the meditative power many achieve from yoga practice, knowing I am stronger and more aware of my body I will continue to practice. I urge all of you cardio-junkies that can’t get enough of the wind whipping past your face and feel the need to be in your target heart rate zone for hours at a time, give yoga a try and see how it can improve all aspects of your life, not just your athletic performance.
Learn more about the benefits, and different types of yoga.
September 18, 2013 on 1:01 pm | In Community, Races, Random Musings, Sponsorship | 1 Comment
This fun blog brought to you by Team TriSports athlete Scott Perrine, who is about to compete at the inaugural Ironman Lake Tahoe.
All history ties the roots of Triathlon back to San Diego, CA in the early 1970s, but after spending the last two years in the San Francisco Bay, and on Alcatraz Island completing some concrete restoration work, I believe Triathlon may actually have its roots tied to Alcatraz. There is even a Triathlon named Escape from Alcatraz which I competed in this year.
Not possible you say? A simple look at the history of Alcatraz and the attempted escape of John Anglin, Clarence Anglin, Frank Morris and Allen West shows many similarities to Triathlon and multi sport. While a prison escape is obviously not a sport, there is a lot of preparation and dedication required for both, even some failed attempts along the way.
Start with the preparation. John, Clarence, Frank and Allen began their planning and preparation in September of 1961, eight months before their attempted escape. They spent every minute allowable planning and working towards their escape. Many of us that race long course competition dedicate eight months or more to training. We focus and plan for the event, training for the worst and hoping for the best. We spend countless hours focused on that specific event, sacrificing time with friends and family, sleep, etc.
They created tools to chip away at the concrete in their cells; we continually develop new “aero” equipment to make us go faster. They designed wetsuits utilizing raincoats to survive the swim through the San Francisco Bay; we continually develop wetsuits utilizing the latest technologies in neoprene to get us through the water faster.
The night of their escape they crawled through the openings they dug in their cells, climbed up through the service corridor to the roof and out to the Northeastern side of the Island and jumped into the water, that is a lot to go through just to go jump in the water. At the Escape from Alcatraz Triathlon, you get up early in the morning and head to the race site, set up your transition, get onto a crowded bus and ride over to the ferry, crowd onto the ferry and head over to the Island, then everyone jumps off the ferry and off you go. Adrenaline is racing as you jump off the boat, imagine what is was like for the guys that night in 1962.
They jumped into the water in the darkness of night during the incoming tide, fighting the currents and the cold. Some of their belongings were found washed up on the Shore of Angel Island the next morning. We jumped into the water during the early hours of the morning sunrise with an outgoing tide, had to cross three different current flows (as well as fight all the other competitors) and a majority of us swam (some washed up) onto the Shore in front of the St Francis Yacht Club.
A few other similarities:
- Allen West was unable to fit through the hole he had dug into the wall of his cell and never made it out to meet up with the other three. The first DNS (Did Not Start)?
- The other three were never found. The first DNF… we will never know?
- The FBI closed their case against the three 17 years after they escaped. In Ironman competition they close the finish line after 17 hours?
While the original Escape from Alcatraz was not a triathlon in any true sense of the meaning and I have taken some great liberties tying them together, it is fun to compare true history to activities we enjoy in our daily lives. What triathlons have you done where you can intertwine history with the event in this type of manner? Give it a try and see how creative you can be…. It will definitely help you get through some of those “dark holes” we sometimes go through during our training and racing!
September 11, 2013 on 9:37 am | In Community, Races, Random Musings, Sponsorship, Training | 3 Comments
This blog brought to you by Team TriSports athlete Nicole Ramsbey. Check out her blog at www.nicoleramsbey.com and follow her on Twitter – nicoleramsbey.
I raced a sprint tri the other weekend and was not in peak form to say the least. I managed to perform, and perform not too badly, which led me to thinking about a few things. One of the things I started thinking about was how much of triathlon is physical fitness and how much is mental fitness? At this point in the season when you may be approaching your ‘A’ race, now’s the time to figure it out.
I guess my first thought was, how many people, when they reach a tough moment, give in to the negative Nancy talk? I hit many negative points throughout racing, but rarely do I “give in” to those thoughts. Say you are coming up on a big hill during a sprint tri, you’re maxing out your heart rate and you get halfway up…what’s the first thing that you typically hear in your head? Is it, “I can’t do this anymore, I have to walk”? If that’s a typical thought process for you, how do you respond to it?
If you respond by giving up the race in your mind and walking, then I’d have to say your mental toughness might need a swift kick in the @**. I may get this thought once in a while, but I immediately counter it with a positive thought. During the sprint tri, I had my own mental battle, but I won. Every time a negative thought comes to mind, I always attempt to counter it with a positive. Last weekend when I hit the hill, I had to remind myself that I can do anything for a mile. My responses are almost automatic now, and if yours aren’t they will get to be that way if you continually work at it.
I’d say mental toughness is at least half of triathlon…if you can’t handle the mental stuff then the fitness won’t matter. Even though you may not be physically fit, if you are mentally fit going into a race, you can still do well. Imagine the day that you are physically AND mentally fit…you can OWN that day like no other. Don’t short change yourself, and remember it’s not always about how many miles you’ve logged.
July 17, 2013 on 4:37 pm | In Community, Nutrition Tips | 1 Comment
This blog brought to you by TriSports Champion Ed Shortsleeve. Check out his blog at http://itrihardinvegas.tumblr.com/ and follow him on Twitter – vegaschef.
It’s a typical weekend for the typical weekend warrior. Up before the family awakens and a cup of coffee as the sun rises with a small portion of carbohydrate. A quick review of your training schedule reveals a long bike ride followed by a short run. Another “brick” workout that gets you one step closer to your “A” race. The training goes well and you arrive back home just as the family comes creeping down the stairs with sleepy eyes and bad breath. “Good Morning” you say. And a groggy “Good Morning” is mumbled from the family.
Later in the day and possibly even for the next few days, things are happening in your body from that brick workout. Some is good and some is bad, and for many of us some of it is painful. Inflammation, that big word that we hear so much about, affects many athletes in all different sports. It is a frustrating, yet manageable side effect from training. There are medicines that can help fight the free radicals that develop from exercise, but some of us prefer to use nature’s remedies.
Classification and Storage
Bing Cherries are a favorite fruit of many children and adults alike. They are actually classified as a drupe or stone fruit, which is the family of cherries, plums, apricots, nectarines and peaches. While you may find some of these fruits available all year long, the peak season is summer time. This is when they are at their best in flavor and ripeness. Bing cherries are considered a sweet cherry, best for eating out of hand or using raw in various recipes. When shopping for cherries, search for ones that look large, are deeply colored and firm. Cherries should be stored in the refrigerator in a plastic bag until you are ready to consume. After washing, allow the cherries to sit out until they reach room temperature for maximum flavor. If you somehow can’t finish them all, you can simply place on a sheet pan and freeze (try not to let then touch so they don’t freeze together). Then remove from the pan and place in a seal tight bag to use all year long.
Many of the “red” fruits like pomegranate and Bing cherries contain flavonoids, a pigment that gives them their distinct deep, red color. Flavonoids are a plant based compound with antioxidant properties. In recent years, flavonoids have drawn interest from scientists and athletes alike for their potential benefits on our health such as anti- allergic and anti-inflammatory effects. Antioxidants are compounds that protect cells against the damaging effects of free radicals that result from stress in the body. A poor balance of antioxidants to free radicals can result in adverse side effects such as inflammation, atherosclerosis and even some types of cancer. The flavonoids found in Bing cherries may help protect against these diseases along with other vital vitamins and enzymes. (Buhler, 2000)
Bing Cherries are best known as a great, healthy snack for everyone in the family. There are many other options for including Bing cherries in your diet as well. I have used the cherries as a topping for oatmeal along with almonds, Manuka honey and cinnamon for a filling breakfast to keep hunger at bay until lunchtime. If you haven’t heard of Manuka honey, I suggest you read more about it at manukahoney.com. Besides Bing cherries, Manuka honey has become a staple in my diet due to its amazing digestive and topical healing effects. For a healthy snack, try some yogurt topped with granola and Bing cherries. And for lunch, add Bing cherries to your salad for a crisp, sweetness that can round out an otherwise boring green salad. At dinner, try the following recipe for a simple summer time dish to impress even the pickiest eaters.
Pacific Northwest Salmon with Bing Cherry Compote
2 each, 4-5 oz. salmon filet
1 oz olive oil
2 sprigs fresh thyme, leaves picked
To taste, salt and pepper
2 cups pitted and halved Fresh Bing cherries(reserve a few cherries with stems for garnish)
Zest from one orange
½ cup orange juice(squeeze juice from orange that is zested)
¼ cup honey (or sugar-in-the-raw)
1 tablespoon cornstarch mixed with one tablespoon water
Pre-heat oven to 350f.
Combine all ingredients for compote in small sauce pan and bring to a simmer. Simmer for 20 minutes or until compote has thickened. Keep warm or allow to cool to room temperature. Store extra compote covered in refrigerator for up to two weeks. Use as a topping for pancakes/waffles or serve with grilled chicken.
Coat salmon filets with olive oil, salt/pepper and thyme leaves. Place on baking pan and bake for 7-10 minutes depending on desired internal cooking temperature (suggested medium or medium well which would be around 120-135f internal cooking temperature). Place hot salmon filets on plate, coat with Bing cherry compote and place 2-3 cherries with stem next to salmon for garnish. Add cilantro, parsley or watercress for added color. Enjoy!
What’s for Dinner. (2007, July 11). Retrieved from Komonews.com: http://www.komonews.com/nwa/whatsfordinner/8443172.html
Alden, L. (2005). The Cooks Thesaurus. Retrieved from Stone Fruit: http://www.foodsubs.com/Fruitsto.html
Buhler, D.D. (2000, November). Antioxidant Activities of Flavonoids. Retrieved from oregonstate.edu: http://lpi.oregonstate.edu/f-w00/flavonoid.html
Interactive.com. (2012). Bing Cherries. Retrieved from Produce Oasis: http://www.produceoasis.com/Items_folder/Fruits/Bing.html
October 16, 2012 on 1:29 pm | In Athlete Profile, Community, From the shop, Races, Sponsorship, Uncategorized | 2 Comments
No longer an underdog after her 3rd place finish in Hawaii last year, Leanda Cave is one of those athletes you root for because of her work ethic, and because she’s just plain nice. If you live in Tucson you can see her out on the roads and trails, putting in the hard work day after day, like Rocky Balboa. It’s not always the best man or woman who wins; sometimes it’s the ones who are willing to play dirty or sometimes it’s that annoying team with all the money. Leanda, however is not only one of the hardest working professional triathletes, but also one of the nicest professional triathletes I’ve had the honor of meeting.
I’ll never forget the first time I was introduced to her in the TriSports retail store, shortly after I moved to Tucson and started working here. It was my first time meeting a pro outside of a race setting. When I was introduced to her, the person introducing us mentioned that I was training for a marathon. I noticed that she seemed to be friends with everyone in the building, but figured that it was just because they had been there for so long. However, the very next time she came in, not only did she greet me by name, but she asked how my marathon training was going. Getting to know her on a few training rides and on a few social outings solidified my belief that she is a kind, down-to-earth woman.
Because of the wonderful person she is, the entire TriSports triathlon community was behind her on race day. I was, quite literally, on the edge of my seat as I watched the final miles of the marathon unfold. To be honest, I was a little worried at one point; I had never seen Mirinda Carfrae catch another athlete and not pass her. When Leanda held strong and then began pulling away, everyone in the room went wild. She made us believe, as she must have all along, that she could catch Caroline Steffen and win the race.
Sitting in the TriSports Tempe retail store is Leanda’s trophy from Ironman Arizona. At the beginning of the year our staff, along with some of our best customers and sponsored athletes, wrote resolutions for the New Year. Below is a picture of that trophy and Leanda’s resolution; that’s how the mind of a champion works, and I can’t think of anyone more deserving of the title Ironman World Champion. It was such a thrill watching our friend and sponsored athlete win the most important and exciting race of the year, becoming the first woman to win both the Ironman 70.3 and Ironman World Championship races in the same year. Leanda, you continue to amaze and inspire us, and we thank you for another great year. Congratulations, champ! Your win was hard earned and well deserved.
May 30, 2012 on 4:00 am | In Community, Sponsorship | No Comments
By Angela Naeth
Last week I did a Kids Triathlon Clinic at Life Time Fitness in Las Vegas, NV. With over 50 kids and adults present, we went over everything from nutrition, recovery, and mindset to transition setup and training. I had a great time with the kids; it brought back great memories of working as a pediatric physiotherapist. I made sure they were up on their feet, had their brains firing and their bodies moving.
It was a great chance to encourage others, young and old, to take up this wonderful sport and pursue their dreams. My message to all of them was to have fun and to find the passion that lies within you – whether it be triathlon or something else entirely. Never give up and don’t worry about the outcome, but rather how hard you pushed yourself individually.
I hope this clinic is just one of the first of many for me. Inspiring these kids and answering their questions was a big highlight. One of the funniest questions asked was, “do you run fast when you race…or really fast?” They also wanted to know what the reasons are to do a triathlon; there are many answers to this questions, but the most important reasons are to have fun, be healthy, and challenge yourself.
We chatted about what it takes to do your best in triathlon. I spoke about the four pieces of the pie: nutrition, training, recovery and mindset. While we talked about nutrition, the kids got to eat their tasty Beanitos, Core Power drinks and Gu gels. Ryan and Justin helped go over some key pointers for setting up a transition area. For recovery I explained a little about how to prevent injury by doing other exercise and gave ideas for strengthening their bodies. We also covered the best recovery of all…SLEEP, watching movies and hanging out with their friends. The kids had a lot of great ideas for this one!
Overall we had a great time and I couldn’t be more happy with the turnout. I’m pretty sure I saw a few upcoming triathlon stars in the mix! A big thanks to Renee, Eddie, Justin and Ryan Carroll for their amazing help for the clinic! Ryan and Justin were my two right-hand boys and helped with the presentation. Heck, they could have done it themselves! They answered questions, chatted about their new Pearl Izumi tri kits, and explained how to set up a transition. They are future triathlon stars!
A huge thank you also goes out to all the sponsors that helped out for this event. The kids were ecstatic with all the goodies they received, and everyone left with a big bag of new schwag.
Also, a big shout out to Jayne Furman, photographer.
For more pictures from the kids clinic check out Angela’s Fan Page!
March 19, 2012 on 6:00 am | In Community, Solar | No Comments
The TriSports.com Solar (Photo Voltaic) project went online December 23, 2011 and we had our commissioning ceremony on January 30, 2012. This event marked a major milestone for TriSports.com and me personally. About four years ago, I stood in front of a packed TriSports.com filled with vendors, family, friends, customers and loyal TriSports.com supporters and vowed that we would have a company powered by the sun within five years.
As the economy turned in south in 2008 we forged on and were able to stay focused on the first core value in our company – Sustainability. Here are some facts on our system:
- 128 kW powered by 416 SunPower panels.
- Produces the equivalent energy of 20 average sized homes in Tucson, AZ.
- Saves about 9,000 gallons of water every month that would otherwise be used to make energy in a coal fire plant.
- The system is currently producing 120% of our power requirements (this will go down during the summer months and we should net out 90-100%) and has produced a total of 51.2 MWh of energy since we turned on the system.
- In the first three months we have saved the equivalent of:
- 3,960 Gallon of Gasoline
- 1.86 Tons of Methane
- 39 Tons of Carbon Dioxide
November 30, 2011 on 12:16 pm | In Announcements, Community, Giving Back, Random Musings | No Comments
We are once again raising the bar on what we feel a true triathlon store should offer in the way of amenities. You must have an indoor pool (check), you must have a dedicated bike fit studio (check), and you must have a treadmill to do foot strike analysis (check). Our newest addition – Port ‘o Potties.
Seriously, how many of us practice using these things? You really need to know the ins and outs of these giant plastic stink tanks. Sit or squat? Use TP or run it a bit dirty? Share or wait in line? These are all decisions we have to make when racing and we think it is important to practice every aspect of racing. So, next time you are at a store that says they are a triathlon store you know what to ask them – Where is the pool, fit studio, treadmill AND Port o’ Pottie. See you in line at the races!
November 24, 2011 on 6:00 am | In Community, Random Musings | No Comments
We are thankful for :
Our wetsuits that keep us warm.
Our super aero bikes.
Our running shoes that help us go fast.
Don’t forget to check out our Facebook on Monday for Cyber Monday deals!