The Urban Triathlete

By Debbie
September 8, 2014 on 3:34 pm | In Community, Life at TriSports.com, Random Musings, Training | No Comments

This blog brought to you by TriSports Champion Anthony Bagnetto. Pay attention all you city-folk! Check out Anthony’s blog or follow him on Twitter – anthonybagnetto.

Being a triathlete is difficult.  Let’s face it, it’s a huge reason we all do it. ‘Easy’ bores us, only one discipline bores us (what, no transitions!?). Early mornings, inclement weather, technical and nutritional failures are all par for our course. But there is yet another subset of us who face an additional challenge in preparing for races which, time wise, is 95% of being a triathlete.

I’m speaking of us inner city dwellers. No, not the townhouse owners on the city’s edge with driveways and parking but us brave-hearted souls who dream of a second bedroom so we can not have bikes hanging precariously from the wall over our beds as we sleep. The barriers we face on top of the difficulties inherent in our endeavors require a lot of creativity and close intimacy with repetition.

The concrete jungle

I live in the heart of New York City, and happily, there is a strong, thriving triathlete community here with no fewer than 8 solid Tri teams, organizations, and countless cycling and running teams. The community is strong, the will is there–the space isn’t. We are up against each other every morning, runners darting out into cyclists, cyclists swerving into running paths. And, of course, the tens of thousands of tourists that descend, making going fast dangerous and nearly impossible.

This all happens on a 6 mile circle between the hours of 5-7:30am every weekday morning in our training ground, THE ONLY training ground, Central Park. OK, that’s not totally true. There are several spacious parks in the other boroughs, but if you’re centrally located, the commuting time might take longer than your workout time.

Central Park - triathlete training grounds

I’ve broken down challenges and clever ways we city-folk create to overcome them by discipline.

Swimming:

Being in the northeast and surrounded by concrete, the idea of an outdoor 8-lane Olympic sized pool is a pipe dream. Access to a 25 yard or a 25 or 50 meter pool is supremely hard, or at least very expensive, as they come with mandatory gyms fees attached (by my count, there are 3 Olympic lane swimming pools in Manhattan, none of them easy to reach). One way triathletes get around this is through those tri teams that we belong to. They often have relationships with different facilities, so if you are going to do mostly group workouts, you are allowed to use the pool with the group as part of your membership. Some private triathlon coaches, like myself, have these relationships, as well, and can get you in for private lessons.

Some are lucky/rich enough to have a pool in their doorman building, and I’ve had clients in a lot of them. While this sounds awesome, it really isn’t. I haven’t found one yet that’s actually 25 yards long. So being good at both math and flip turns is essential.

As for open water practice, you can head way out to one of the Brooklyn beaches and brave the waves but as for anywhere else, as they say there, “fuggedaboutit”

Biking:

Here in Manhattan there are 3 options, and only 2 of them really useful for any kind of speed work. The West Side Highway has a very nice bike/running path but therein lies the problem. Runners, walkers and aerobar’d speedster triathletes competing for space within 5 feet of each other isn’t ideal for anything other than slow recovery rides. Which leaves that 6 mile loop of Central Park I mentioned and that’s only useful during non-tourist hours before 8:30am. If you are a long course triathlete, it’s off to Jersey, along the well-ridden 9W route. While this option is great (wide shoulders, frequent cyclist-friendly coffee shops and bathrooms) it can become mind-numbingly repetitive. Plus, depending on where you live in NYC, the commute to get out over the George Washington bridge (read: warmup) can be over a half hour each way.

Want to really bike? Then get out of town!

There are a handful of growing indoor cycling studios with computrainers and flatscreens that welcome both teams and individuals for different workouts, and they become very popular in the winter offseason. Even these are cramped, though, and few have shower or changing facilities.

Running:

This is really where my city (or really any other city) shines for triathletes as it is much easier to lace up some shoes and be running just outside your door in only minutes. On foot there is no need to stick to the boring 6 mile drive in Central Park since you can veer onto any number of the hundreds of trails that crisscross the many iconic acres. Running with traffic can be challenging, but it’s a skill easily learned and, unless you are doing speed work, you can generally work the traffic lights so that there is minimal stopping. The people-watching is unrivaled and, with each neighborhood sometimes seeming like a separate country, boredom is never an issue.

Endless possibilities for run training

No matter which leg of a triathlon you are training for, in a city it’s difficult to escape the glass, steel and concrete bearing down on you every day. So when you are at those races in the country and you see a few of us looking up at the clear wide open sky in astonishment, just remember, this is our escape both figuratively and literally. We won’t let it slow us down, though, we just take it in faster.

Life (and Training) on the Road

By Debbie
August 28, 2014 on 11:14 am | In Community, Random Musings, Sponsorship, Training | No Comments

This blog brought to you by TriSports Champion Don Quinn. He’s the guy who rolls up to the race in the RV, and you’re jealous because he gets to sleep in later than you. Follow Don’s blog or on Twitter – donpquinn3.

“It must be tough to train while traveling all the time.” I hear that a lot. You see, this family of six just happens to live in an RV, and travel the country full-time. Going on four years now. I’m not going to lie, it’s a pretty sweet way to live! It can be very challenging, however, to commit to a training plan while going from point A to point B. Finding places to swim is especially difficult, but we do get to run and bike in some amazing places.

So, how can you get an effective workout while juggling the different needs of your spouse and kids, whether you’re on the road or not? I’ll give you some examples of what works for us, and you may find they work for your family, or training group.

The Yo-Yo Run

After a warm-up together, we each run at our own pace. When the lead runners reach the next trail intersection (or sign, or really any predetermined distance or time) they “turn-n-burn,” high-tailing  it to the back of the pack, while exchanging fives and words of encouragement with fellow runners, naturally. Then, after a brief recovery, regular pace is resumed until the next turnaround point. This pattern continues until the end of the run. We start together and finish together, and in the middle we all do our own thing.

The Yo-Yo allows each runner to reach his or her own distance and speed goals, while simultaneously enjoying some of that vital “alone with my thoughts” time so many of us crave while running. As a husband and father, it provides some peace of mind knowing I will have regular check-ins with the family. The level of peace of mind is directly proportional to the number of man-eating predators roaming the woods. There are times when the predators are just too numerous, so we stick to the family hike and call it cross-training.

The Yo-Yo can also be applied to a family hike, with some members running ahead while the hikers (aka “mules” because they carry the extra supplies) keep a steady pace. And on a point-to-point hike, one of us will drop the others at the trailhead, drive to the other end and start running to meet up with the rest of the group, and then the Yo-Yo begins.

The Yo-Yo can also be done on the bike, but the turnarounds can be a bit more dangerous on busy roads, so be careful.

The Yo-Yo Run

The Playground (PG) Run

Some of our favorite workouts involve playgrounds. When there are multiple PGs within our running distance, we stop at each one for a variety of exercises, or hit the same one multiple times. Ever since our kids were in backpacks and strollers, I’ve scanned playground equipment for exercise possibilities; now I’m rewarded with seeing my kids do the same thing: “Hey Dad, that looks like a good spot for pullups.”

A fan favorite is the “Spartan Around.” We start at one end of the equipment and have to climb all the way around the absolute outside and back to the start without falling in the “lava” (touching the ground). It’s an excellent full-body workout for everyone, and you’ll never hear the kids ask if we’re done yet. Plus, you’ll be ready for your next obstacle race, or whatever life throws at you. Give it a try, whether you have kids or not, and you’ll be hooked.

Before or after your near-death lava experience, find a convenient pull-up spot and get ready for a fun challenge. This can be done individually, as a single team, or as teams going head-to-head. We’ll pick a goal, say, 100 pull-ups total for the six of us. Then, we each go to failure one at a time in quick succession until we reach our team goal. The one goal for the whole team enables each person to do what he or she feels comfortable with, without the pressure of direct competition with others.

And now, scan the equipment to discover what else is possible. Prove to your kids that you do actually have a creative bone in your body. Really, anything involving body weight and grip strength will serve you well. Think outside the box. Speaking of which, I’m sure you’ll find a spot for box jumps. How about split box runs? Start with one foot on top of the bench or box (the other on the ground) and quickly switch feet like you’re running up stairs, pumping your arms in time. It won’t take much to get your heart rate up.

Some other exercises to consider: dips; rows; push-ups (of course, but try a variety of hand placements); Bulgarian split-squats; and ab curl-ups. For the ab curl-ups, grab the set of rings and get inverted (throw in some upside-down pull-ups, while you’re at it), then curl back down with your knees tucked to your chest as slowly as you can. Feel that? Oh yeah! Now do five more.

Amazing what you can do with playground equipment!

Walmart (aka “Make Do With What You Have”)

That’s right. As full-time RVers we occasionally stay overnight in Walmart parking lots, and other odd spots. With the right attitude, it can be a fun adventure, and you can still get a workout. A recent stay at a Walmart in Minnesota had us doing burpees and then sprinting up and down a hill. A little friendly competition. A couple days later (at another Walmart), we chose a plyo workout that included: power skips, for height and then distance; two-footed hops, again, for height and then distance; and multi-directional “jops” (jump off two feet onto one, and back, in four directions).

And we have a full set of resistance bands that sees regular use; a great way to keep the swimming muscles in shape when you can’t get to a pool. When all else fails, we have our “Hundreds,” so called because they started as four sets of twenty-five repetitions of squats, push-ups, and ab work. Any number of exercises can be substituted, such as, step-back lunges, or one-legged squats and deadlifts. And rotating a variety of exercises will help keep it fresh. Most times, we work one side of the body at a time, forcing us to engage the core to balance.

Resistance bands, benches and RVs, oh my!

The bottom line: Whether you travel a lot, have kids or not, life tends to throw speed bumps and potholes at all of us along the way. Stay flexible in your training, and you will weather the bumps more easily. Do what you can, when you can, and don’t sweat the rest. And if your training includes a spouse, kids, or anyone else really, always try to stay positive, supportive, and considerate. It’s a fine line between motivating and discouraging. With a little creativity, you can get a decent workout anywhere and anytime.

The Best Advice I’ve Ever Received…

By Debbie
March 17, 2014 on 2:32 pm | In Athlete Profile, Community, Random Musings, Sponsorship | No Comments

This blog brought to you by TriSports Team athlete Scott Bradley, reminding all of us why we started our endurance sports habits in the first place. Check out Scott’s blog and follow him on Twitter – scottbradley11.

Trying to be a competitive triathlete is not easy. It requires a pretty large commitment to be putting your name towards the top of the results sheet race after race. There are countless hours spent training, sleeping, eating, reading about the newest training techniques and equipment, studying competitors and everything else we spend time on. If you let it, the whole thing can become one big grind.

I couldn’t say for sure, but it’s highly unlikely that when anyone started multisport they said, “I want to get involved in a sport that will take time away from my family and friends, cost me thousands of dollars in equipment and race fees (not to mention the larger than normal grocery bills), and beat the crap out of my body day after day so I’m exhausted almost all the time. That sounds fun.”  It’s much more likely that people said something like, “I want to challenge myself to be the healthiest, fittest person I can possibly be” or “that looks like it would be a lot of fun,” which leads me to the best advice I’ve ever received as a triathlete: Make sure it’s still fun.

When I started triathlon I had no clue what I was doing. My first season was nothing short of a disaster and if I hadn’t just purchased a really expensive bike toward the end of it, I would have thrown in the towel. I kept at it, however, and was fortunate enough to have a colleague who had been doing this stuff for years, and had been tearing up courses since way back when I was still wearing pull-ups, take me under his wing. He gave me training structure and taught me about how to prepare for races properly. We rode and ran together all the time, often with a bunch of his other friends who were also veterans of the sport.

Sharing the fun with family & friends

When it was time for a big ride, there were often interesting destinations. Usually it was some sort of annual trip for these guys, but to me these were all new experiences. One day we were riding to the Maple Tree Inn, which was about a 75 mile round trip ride with lots of climbing on an annual ride they called “The Easter Bunny Ride” because it always happened in late March or early April when the restaurant was open, which is only for about eight weeks a year (as a side note, this place has the best buckwheat pancakes and syrup anywhere and I highly recommend anyone in upstate New York going if you’ve never been). I was riding next to Carl and he said “Make sure this is always fun. If it stops being fun, don’t do it anymore.” That’s why they had all these destinations for rides and took so many crazy trips. It made it fun and every year they would go back to places together and enjoy each others’ company and share memories.

There are days when we have to rise early to train before work or winter months where we have to grind out hours on the trainer in order to maximize our potential (we don’t all live in sunny Tucson!). Every session isn’t going to be about fun, but if none of them are, what’s the point? I’ve found ways to make the 5am pool sessions fun by swimming with a great group of people (and I don’t even really like swimming to begin with). In the winter, a few friends will bring their bikes over and we will set up shop in my basement to watch movies while we grind away on the trainers.

Group Trainer Session

A little creativity and a few friends can make almost any session more enjoyable. It is a piece of advice I will never forget and hopefully I can continue to have fun with this sport until I’m old and gray so I can share it with some up and coming triathlete who’s just getting into it. If I do, it’ll probably be the best advice I ever give, too.

Who are YOU Tri-ing for?

By Debbie
January 21, 2014 on 4:03 pm | In CAF, Charity, Community, Giving Back, Random Musings | No Comments

Races use to be just that…races. But training for races is a lot of hard work, and quite some time back, some one (not sure when, not sure who) came up with the idea that as long as people are training, why not train for a cause? In my mind, Team-in-Training was the one that really put this kind of racing on the map and, since it was founded in 1988, they and untold other charities have benefited from people racing for dollars. What has been amazing are the people from all walks of life who are brought together for a cause, people who may never have even run a 5K, let alone a marathon; never done a sprint triathlon, let alone an Ironman, yet they are willing to toe the line to raise money for research to beat down the disease that took their brother, their mother, their daughter, their best friend. The causes are numerous, but the goal the same…raise as much as possible for the cause that speaks to you.

The popularity of racing for a cause has skyrocketed

I have done this before, raising money for the Challenged Athletes Foundation, an organization that does amazing things for people with disabilities – they give them the freedom to get out and participate in athletics by providing prosthetics, training, travel and more. I did my first event with them in 2003 and have participated most years since then (a fire in SD, a couple of pregnancies and our store grand opening had me miss a few), and I don’t even know at this point how much money we’ve raised for them doing their San Diego Triathlon Challenge, Million Dollar Challenge and Race For a Reason over the years. I’ve made great friends and memories to last a lifetime!  I’ll always continue to race for CAF because I truly believe in what they do, and the people who run it are amazing!

Top Corporate Challenge fundraisers for CAF back in 2004

We have become involved with another amazing organization, this one local to our Tucson community, called Tu Nidito (means “Your Little Nest”).  Over 19 years ago, some incredible people saw a hole in the support system for children who had been diagnosed with a serious medical condition (and the adults who care for them) or who had suffered the loss of a loved one, and so they created Tu Nidito to fill that hole. Today, Tu Nidito serves around 900 children and their families, providing ongoing support for grieving children, and helping families who have a seriously ill child all the way from diagnosis to either recovery or the bleak alternative. Just visiting and touring the facility brings tears to my eyes. The staff there is so strong to face these families and the losses they suffer on a daily basis. They do all of this at absolutely no cost to the families, and so fundraising is super important for them. They have had their “Ride for a Child” program for years, pairing a cyclist competing in El Tour de Tucson with a child. The cyclist rides for that child and raises funds for Tu Nidito.  This year, they are launching their “Tri for a Child” program, and have partnered with us to try to help get the word out. They have spots for sold out IRONMAN Boulder, as well as the challenging IRONMAN Lake Tahoe. Sure, you could go get an entry for Tahoe at regular price, but by racing for Tu Nidito, you’ll get so much more, and I’m not talking about the tangibles, though those are pretty cool (ever heard of Jimmy Riccitello? He’ll be your coach). You don’t need to be a local Tucsonan to believe in what they do, so check it out, and consider racing for them…there are many children who will be very glad that you did!

Projects at Tu Nidito

Slow Down and Try Some Yoga!

By Debbie
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!

Looks easy, but it's not!

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.

St George bike elevation...ouch!

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.

Beauty and balance

Triathlon Actually Began Where?

By Debbie
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.

Escape from Alcatraz triathlon

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 first leg of the escape "triathlon"?

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.

The image of freedom

A few other similarities:

  1. 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)?
  2. The other three were never found.  The first DNF… we will never know?
  3. 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!

Head Games

By Debbie
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.

Finished, and Done

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.

Race with a Smile

The Geology of Choosing Your Race

By Debbie
August 1, 2013 on 3:25 am | In Races, Random Musings | 1 Comment

This fun blog brought to you by Team TriSports athlete Liz Miller (who also happens to be a geologist). Check out her blog at www.femwnliz.blogspot.com and follow her on Twitter – FeWmnLiz.

What factors do you consider when signing up for races? How close the race is to where you live? Or whether the race destination would also make for a good vacation? Most triathletes like to plan and give careful consideration to every race that we sign up for, but sometimes even the best-laid plans can get sidetracked. Just in 2012, the Oschner Ironman 70.3 New Orleans swim was cancelled due to unsafe water conditions, and the bike course at Boise 70.3 was shortened to just 12 miles due to SNOW on the course (in June!). Some of the pro men even rode in their wetsuits, due to the 47 degree air temperature! But the chance of cold weather or choppy water isn’t the only thing that you should consider when signing up for your next race. I’d like to propose another factor to consider – geology! I know this is a triathlon blog, but how about we “switch gears” and talk some science.

I should preface this blog post by pointing out that geology has indeed affected some Ironman races in the past. Just 6 days before the 2006 Ironman World Championship race in Kona, a magnitude 6.9 earthquake struck the island. Reports say that in the days before the earthquake hit, Kona was unusually hot and humid, and in the days after the earthquake, the area got slammed with torrential downpours. On the day of the race, skies were overcast and winds were light – a beautiful day for racing. But, at about 7:20 PM, a torrential downpour happened on Ali’i Drive. Some athletes had to wade through knee deep water just to make it to the finish line. Within an hour the downpour had stopped and the water receded. So earthquakes really can affect your race, even if the quake doesn’t actually happen on race day!

Now, in order to determine which races are safer (geologically speaking), we need a quick geology introduction. The Earth’s outer shell is made up of plates which are constantly moving. Most geologic activity occurs as a result of the interaction between these plates. There are three types of plate boundaries:

1. Convergent boundaries are boundaries where plates collide. At these boundaries, plates are colliding to form mountain ranges, or one plate is diving down beneath the other plate in a process called subduction.

2. Divergent boundaries are boundaries where two plates are moving away from each other. Magma can rise to the surface at divergent boundaries, forming new crustal material.

3. Transform boundaries are boundaries where two plates slide past each other. As the plates slowly move past one another, pressure builds until the plates rupture in one big movement, causing an earthquake. The San Andreas fault in California is a transform boundary and is responsible for the frequency of earthquakes in California.

Here’s the United States Geological Survey’s simplified map of plate tectonics; the red arrows indicate plate direction. Arrows pointing towards each other represent convergent boundaries; arrows pointing in opposite directions represent divergent boundaries; arrows that are side-by-side represent a transform boundary.

USGS Plate Map

The other geologic hazard that should be considered before registering for a race is hot spots – the kind formed by liquid hot magma, not the painful ones on your feet at the end of a marathon. Hot spots are areas where magma is able to make its way up to the surface and form volcanic features. The Hawaiian Islands are one of the best known examples of hot spot volcanism – these islands have formed as the Pacific Plate moves over the Hawaiian hotspot. AND hot spots can also experience seismic activity.  In the image below, the Hawaiian Island chain is visible in the center of the picture; this chain has formed as the Pacific Plate has slowly moved over the Hawaiian hot spot.

Hawaiian Hot Spot

Now, let’s compare the geologic maps to TriMapper’s map of Ironman races around the world.

Ironman Race Map

The Australian races are probably safe. Australia sits on a large plate of its own, and the plate boundaries are a significant distance from the continent itself. Ironman New Zealand could be problematic – the plate boundary runs right through the north and south islands! The earthquake that hit Christchurch in 2011 was in February, and Ironman New Zealand is typically early March. Japan is also at risk, since it is located on a plate boundary. In 2011, a very large earthquake hit Japan, causing tsunamis, structural damage, and a nuclear release. I wouldn’t want to be racing in that environment! Additionally, Japan has historically had some of the largest earthquakes, causing the most damage and casualties.

Most of the North American races are in the clear, except for Ironman Canada – Whistler is located near the triple junction of the North American plate, Juan de Fuca plate, and Pacific Plate.

The Ironman races in Mexico aren’t looking too promising – Cabo San Lucas is near the triple junction of the North American plate, Cocos plate, and Pacific plate, and Cozumel sits pretty close to a plate boundary too. In fact, the United States Geological Survey calls Mexico one of the world’s most seismically active areas. But further to the south, Ironman Brazil looks to be in the clear, since Brazil is located near the center of the South American plate.

Ironman South Africa and Lanzarote are both centrally located on the African plate and are probably safe bets.

Some of the European races might be a little risky – Ironman Wales and UK are probably far enough away from a plate boundary, as well as Ironman Kalmar and the Ironman European Championship. But Ironman Switzerland, Austria, and France are getting a little close to the Eurasian and African plate boundary.

So, out of 29 Ironman events worldwide, at least 8 Ironmans are located at or near plate boundaries. That’s nearly 30%! Not to mention the fact that the Ironman World Championship race is located on an island that is still being formed by an active volcano. I certainly won’t complain about making it to Kona one day to race, but in the meantime, I might stick with the North American races (or convince my boyfriend to buy a plane ticket to Australia…).

Here’s a map of all the Ironman 70.3 races – I’ll leave it up to you to figure out which races are safer than others!

70.3 Race Map

Saving Space – What is Truly Essential?

By Debbie
July 9, 2013 on 10:28 pm | In Product Information, Random Musings, Training | 2 Comments

This blog brought to you by TriSports Team athlete Scott Bradley. Check out his blog at www.scottbradleytriathlon.blogspot.com and follow him on Twitter – scottbradley11.

When I walk into transition on race day, I am amazed at some of the things I see. I’m pretty sure that there are several people who come into transition with a tent in their backpack as if they are going to hang out for a few days. Maybe that’s an exaggeration, but seriously, I do see lots of people bring in huge, plastic buckets of gear and I think to myself “What am I forgetting?” No…really what I’m thinking is “How could one person actually use all of that stuff in one day?” What it boils down to is this: by bringing all that stuff that you don’t need into transition, you are cluttering the area and actually slowing yourself down during the race as you try to sort through all your gear.

Saving space comes with practice and growing accustomed to what you actually need during a race. As you race more you become more confident in your practices by finding out what works and what doesn’t work for you. These are things you can practice on your own though, to find out what your essential items are. It may seem silly, but you can solve this problem with a few dress rehearsals at your house or a park. Set up a little transition area with the items you think you’ll need in the driveway or in your trunk. Run in as if coming from the swim (you can pretend here or put your wetsuit on if you want to practice getting out of it), practice T1, and head out on your bike. Then ride for a bit, come back and do the same thing for T2 before heading out for a short run. What items did you bring that you didn’t use? Don’t bring them to transition for your next race and give it a go without them. I would bet you’ll make it through the race just fine, your transitions will be faster, and you’ll be happy at the end of the day when you aren’t lugging as much stuff back to your car.

Space saving transition area layout

If you think about it, what do you really need? A wetsuit, goggles, a helmet, your bike, sunglasses, your race bib, bike shoes, running shoes, some nutrition (depending on the length of the race), and maybe some socks and a hat. You probably won’t need extra socks, an extra top or bottom, three sets of goggles, an infinite amount of nutrition, towels, extra shirts, four spare tubes and tires, etc. That stuff will just get in the way and slow you down.

This brings me to the other place for saving space…your bike. I always find it ironic that people will spend literally thousands of dollars on expensive bikes and race wheels to make their bikes are super aero and to shed a few hundred grams. Then on race day, they put gels and nutrition all over the frame, creating tons of drag, and then carry enough stuff to stock a small local bike shop. Again, ask yourself the question “What do I really need?” You can help yourself out here by finding out what is available on the course and using that if it is something you are comfortable with. If not and you want to use your own, that’s completely fine, but how much extra do you need? Practice your nutrition plan and carry what you’ll use and not the extra 1500 calories your stomach couldn’t process anyway. How much fluid will you actually need? Carrying that extra bottle or two adds a lot of unnecessary weight if you can grab something at an aid station on the course or if it’s a shorter race and you won’t need more than a bottle or two. How many extra tubes, CO2, and tires do you really need hanging off the back of your seat?

Bike in transition (see, no gels taped to the top tube)

As triathletes I think we are paranoid by nature. We imagine the worst will happen on race day and prepare for it by stocking enough nutrition for a six hour ride, four flat tires, one of our hats not working properly, and our tri shorts needing to be replaced half way through the race. I always try to take the minimalist approach to setting up my bike and transition area. Only items that I absolutely need and know I will use get brought in on race day. I’ve learned the essentials through practice and thinking back to what I really need to get me through as fast as possible and to set myself up for the best race I can manage.

TriSports Tempe Store Update #3

By Seton
June 8, 2012 on 1:11 pm | In Announcements, Life at TriSports.com, Random Musings | 1 Comment

Construction for the new TriSports Tempe store is on the home stretch.  With just a couple weeks to go, all final preparations are coming into play.  It is funny, today I was reminded that TriSports was in fact the first triathlon store to ever enter the Phoenix area way back in 2003 with the launch of our first expo at a race that would eventually move on to be the now popular Soma Triathlon.  I remember seeing the store manager of one of the local bike shops (the now defunct Bicycle Showcase) looking quite shocked at the lines outside of our expo setup while no one was at his booth.  Soon after he quit his job and eventually started Tribe Multisport (he sold this operation about a year ago).  So, coming back full circle, we are opening up our store across the street from the location of our first full blown expo at the Tempe Mission Palms.  It is good to be bringing TriSports back into the valley in a more permanent fashion.  See everyone soon!

TriSports Tempe Panorama PictureTriSports Tempe Panorama- A look inside the new store as construction starts to wrap up.

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