February 17, 2015 on 2:27 pm | In Community, From the shop, Life at TriSports.com, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by Team TriSports athlete Steve Rosinski. We frequently think about protecting things like our head, but how often do you think about protecting your eyes? They’re kind of important. Learn some tips from Steve, who isn’t only a pro triathlete, but an Optometrist, as well! And you thought your schedule was busy! Check out Steve’s blog or follow him on Twitter – @steverosinski.
As a Doctor of Optometry I think about the eyes a lot! And being a Professional Triathlete I think about Triathlons probably even more! With both of them being such an integral part of my life I want to share my thoughts on the importance of eyewear – whether sun or prescription, goggles and even contact lenses.
Let’s first take a look at sunglasses. Sunglasses are in every triathlete’s bag of essentials when it comes to training and race day. They not only make you look extra cool with the latest colors, shapes and designs, but they also protect our eyes from the wind, rain, and dust that we encounter on the road or trail. If you are not wearing sunglasses or even clear lenses when it is cloudy, I would strongly suggest that you do! I have, on more than one occasion, taken a bug to the face descending at over 50 mph only to have it smack my sunglasses, therefore preventing disaster. As an eye doctor I have had to remove small pebbles, insect parts and have treated people for corneal abrasions (tree branches to the eye) because of similar episodes when people weren’t wearing proper eyewear. And let me tell you, the eye is highly innervated with nerves, so anytime something gets in there it is painful – don’t let that happen to you…wear your glasses! Some suggestions for eye wear would be photochromic or “transition” lenses that change depending on the light levels. They have lenses that go from clear to a grey for people riding at dusk/dawn/wooded areas. They also have lenses that start at a light grey and go to a dark grey as the sun becomes more radiant. Popular sunglass companies for triathletes are Tifosi, Oakley, POC and Bolle. Fortunately many sunglasses can now have prescriptions put into them, from single vision to bifocals (for those ages 40 plus that need to see both distance and your bike computer). For prescription I would recommend going to your local eye care provider where they can put your prescription lenses in the frame correctly.
On another note, for those who are active, there is the option for contact lenses. I am a huge believer in contact lenses when used appropriately. Contact lenses give you freedom and an extra field of view compared to glasses. But…I still recommend wearing sunglasses when biking and running (to protect the eyes). Contact lenses are a medical device so they need to be fit by a proper professional and not over worn. With over-wear you will predispose yourself to eye infections which can be potentially blinding. Most contact lenses these days do a great job with oxygen transmissibility (the ability of the contact lens to allow oxygen to get to the front part of your eye), which can help reduce the risk of infection compared to contacts of years past. Most contacts are either a 1- day, 2 week or one month lens. There are contact lenses for people with near-sightedness, far-sightedness and astigmatism, but have even developed them for those who need bifocals. I am a huge advocate of 1 day contact lenses (wear them one day then throw them out) – I wear them myself. Not only are they convenient – you don’t have to clean them – but most importantly, they are the healthiest option. One day lenses are great for part-time wearers, allergy suffers and swimmers. I would not recommend swimming in contact lenses in general, but if you are going to, you might as well use the best option with one day lenses. I especially point out swimmers because people who swim with contacts, whether in pools or open water, are predisposed to an infection from an Acanthamoeba. This infection is a very painful and vision threatening one. So in general, don’t swim in contacts, but if you do, only wear one day contacts and throw them out after use.
You then ask, “if I can’t swim in my contacts what can I do?” There are companies that actually make prescription swimming goggles. The goggles work well and you can see with your prescription in them – now maybe you won’t run into the pool wall!
Best of luck this season and if you have any questions contact your local eye care provider!
February 9, 2015 on 11:11 pm | In Life at TriSports.com, Nutrition Tips, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by Team TriSports athlete Liz Miller. Many athletes are choosing to try training on a vegetarian, or even vegan, diet. Can it work for you? Learn some tips that can help make the transition a little easier. Check out Liz’s blog or follow her on Twitter – FeWmnLiz (can you tell she’s a geologist?).
Have you ever wondered about following a vegan diet but didn’t think you could do it while still maintaining a heavy workout load for your next half or full Ironman? I have been following a vegan diet for the past year and recently switched to mostly gluten-free, as well. I am a huge animal lover and advocate, but my decision to go vegan was based mostly on the desire to find the best possible diet for my body when it comes to maintaining a healthy weight and fast race times. The vegan lifestyle isn’t appropriate or feasible for everyone, but it can be a new and exciting way of eating. If you’re curious about trying it, here are a few simple time and money-saving tips for following a gluten-free and vegan lifestyle without breaking the bank or taking time away from training.
1. Find and join a local CSA (Community Supported Agriculture)
A CSA not only supports local farmers, it also reduces the time spent at the grocery store picking out all those fruits and vegetables each week. By joining a CSA, you’ll get a wide variety of fresh, local, in-season fruits and veggies that can make cooking fun and exciting. I had never even heard of kohlrabi until we got it in our CSA box one week! Whether your local CSA has a weekly pickup or a home delivery service, it easily saves 20 minutes or more at the grocery store and it can add fun and new foods to your weekly diet routine.
For more information, or to find a CSA near you, check out the Local Harvest website
2. When you’re making dinner on Sundays, make up a 2 or 3 cup batch of brown rice for the week
Because brown rice takes so long to cook, it’s a pain to cook it during the week when you get home at 8:00 PM and you’re starving and need food on the table FAST. A large batch of rice will easily keep in the refrigerator all week and can be used in a large variety of meals: veggie stir-fry, curry sidekick, black bean and rice burritos, tempeh and rice loaf. On nights when I am really pressed for time, I crisp up a few spoonfuls of rice in a nonstick pan, add some frozen peas and spinach, top with a few frozen wontons, and dinner is served!
3. Make friends with your Crock Pot
Crock pots aren’t just for cooking chewy chunks of meat! Some nights, I get home late and just want to eat and go to bed, not spend 45 minutes making dinner. Soups, stews, and curries all make great crock pot meals that are ready when you walk in the door.
4. Have a few quick meals in your arsenal that will make cooking dinner faster
Some of my favorite quick and easy meals are veggie burgers with baked French fries; brown rice pasta tossed with veggies, olive oil, lemon juice, and red pepper flakes; and a stir-fry made with rice, veggies, pineapple, cashews, and tofu. Having precooked rice and frozen veggies on hand at all times means that you have a quick, healthy, go-to meal filled with carbs and protein that can be on the table in 30 minutes or less.
5. Buy a 1 or 1.5 quart crock pot for cooking large batches of beans
Beans are a great source of fiber and protein with a wide variety of uses – hummus, salad toppers, and bean burritos, just to name a few options. Buying beans in bulk is significantly cheaper than buying canned beans, and a small crock pot will let you cook a batch of beans for the whole week. Mix up the beans each week for some variety!
The vegan and gluten-free lifestyle isn’t for everyone, but with very little extra time and effort, it can be easy, quick, and maybe even a little cheaper than your current diet!
February 3, 2015 on 12:01 pm | In Community, Random Musings, Sponsorship | No Comments
This blog brought to you by TriSports Champion Karin Bivens. She got a late start in triathlon, but she’s tearing it up! Join her as she breaks down the confusing age group assignments in various sports. You may just end up more confused! Check out Karin’s blog and follow her on Twitter – @konakarin.
This past year was an “age-up” year for me! I was so excited and looking forward to being the youngest in the new age group which, in my case, is F70-74. For all of the sanctioned triathlons and duathlons, I would race in my new age group since they have you race whatever age you will be as of December 31st of the current year.
In addition to my multisport events, I signed up for a number of running races, cycling races and swim competitions. In the running races, however, they have you run the age you are on race day, so in all the running races for which I had registered that occurred prior to my birthday, I raced in the F65-69 age group. Of course, it was very frustrating to know how much higher I would have placed in the next age group (although occasionally there was an exception where there was some “ringer” in the next age group), but running races do not use the age-up rule.
Like triathlons and duathlons, in official cycling races, you supposedly race your age as of December 31st, as well, unless you race in a “Cat” ranking; however, in a Time Trial which I did in February, results show me in the F65-69 age group even though my US Cycling license has me as F70-74, a mistake perhaps, but it didn’t matter this time as I would have won in either age group.
Swim competitions get complicated. I did swim a USMS meet last January and asked the official which age group I would be racing under. I was told for that particular event, I raced my age on race day since the event was in yards! If the event had been in meters (International), though, then I would race in the new age group. In checking out swim competitions online, I found that even this varies as some meets (even those in meters) still had you race your age on race day. Another interesting aspect was that if the swim meet covered more than one day, some races had you race all the days at your age the first day of the meet, while other had you race all the days at your age the LAST day of the meet. Are you confused? I sure am!
In the Senior Games and Senior Olympics that I found, they tend to have you race your age as of December 31st no matter what sport you compete in.
It does make it easier to race at the same age for the whole year, especially when it comes to annual rankings. Plus it is a lot less confusing for races you do before your birthday in a year in which you move into a new age group. Moral of the story? Check closely to be sure that you are correctly registered for the appropriate age group when racing and realize that not all competitions have the same age rules.
January 20, 2015 on 1:50 pm | In From the shop, Product Information, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Team Athlete Mark Tripp. Embarking on his first year as a Pro, he’s one to watch. Check out Mark’s blog and follow him on Twitter – @trippmj.
For most people, including me, riding outdoors is a lot more appealing than staring at a wall while riding your bike on a stationary trainer. But there are still those occasional cold and rainy days that end up interfering with planned bike workouts. For these types of days, I am sharing two of my “go-to” trainer workouts. I ride these two workouts regularly and for different purposes. One is intended to be an endurance workout for strength building and the other is more of an interval speed workout.
I should point out that these workouts are geared towards training for the Olympic distance triathlon, which consists of a 40 kilometer distance bike leg. For my trainer setup I use a compact crank and my rear cassette has the following gearing: 12, 13, 14, 15, 16, 17, 19, 21, 23, 25. For both workouts I also try to maintain a 90-95 RPM cadence throughout the entire workout.
Trainer sessions can be efficient and valuable additions to your triathlon training. I understand that they can sometimes be boring, so to fight the boredom, I recommend incorporating some entertainment that helps the time pass by but does not distract you from your workout goals. I typically listen to up-tempo music or if the timing is right, watch a football or basketball game on television. If that doesn’t work, maybe try closing your eyes and pretend you are riding through the Swiss Alps. Whatever you do, try to choose something that helps pass the time but doesn’t distract you from your trainer session goals. Happy trainering!!
I like this workout for early season training when I am trying to simply build strength and endurance. It is perfect for the spring months when the days are still short. If I am feeling frisky, I insert another half hour after the first 5 minute recovery that consists of 20 min (L-17), 3 min (L-16), 2 min (L-15), and 5 min (S-17). If I am feeling less than frisky, I insert a 5 min cool down at 40 minutes and stop. Note that the gearing descriptions describe the gearing in the form of “crank-rear”. As an example, “S-17” means small chainring on the crank and 17 tooth chainring on the rear cassette, “L-16″ would be large chainring and 16-tooth on the rear.
Time Gearing Description
5 min S-17 Warm-up
30 min L-17 Cruise
3 min L-16 Hard
2 min L-15 Harder
5 min S-17 Recover
12 min L-17 Cruise
2 min L-16 Hard
1 min L-15 Harder
5 min S-17 Cool-down
Total: 1 hr 5 min
I like this workout for mid-season when I already built a base. If I am feeling frisky, I’ll drop a gear on my rear cassette for parts 2 and 3 except for the recovery portions. If I am feeling less than frisky, I’ll only repeat the first two parts twice each.
Time Gearing Description
5 min S-17 Warm-up
Part 1 (repeat 3x)
1 min L-18 Moderate
3 min L-17 Cruise
1 min L-16 Hard
2 min S-17 Recovery
Part 2 (repeat 3x)
2 min L-18 Moderate
5 min L-17 Cruise
1 min L-16 Hard
2 min S-17 Recovery
Part 3 (repeat 2x)
1 min L-16 Hard
1 min L-15 Very Hard
1 min S-17 Recovery
4 min S-17 Cool-down
Total: 1 hr 6 min
January 12, 2015 on 12:00 pm | In Community, Nutrition Tips, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Monica Pagels. Unexplained tummy aches? Wondering if you can go gluten-free as a triathlete? Tune in and hear what Monica has to say!
Ever feel like your body just won’t cooperate during a workout? Maybe you just feel sluggish, or maybe feel muscle pain or fatigue, or maybe you’ve had that all too embarrassing intestinal discomfort while out on the run. If you’ve been a runner as long as I have (30 years and counting), you have experienced it all! But what if it didn’t have to be that way? What if our runs could all be just as good as that one magical Fall long run in the woods when everything felt perfect and easy, and you remembered why you loved to run?!
Recently, my running, and fitness in general, went from bad to worse. In June, I was at the top of my game, having just completed my first Ironman in Coeur D’Alene, and by August I was suffering from extreme fatigue and muscle pain during my runs. Many said it was a delayed reaction to the IM, and to just ride/run through it. By October, my running was suffering even more, I was falling asleep during the day, my belly ached, and I suffered extreme headaches. Never before had I felt this bad for this many workouts in a row! Something had to change! By January, I was diagnosed with Celiac disease, which is an auto-immune disorder where your body attacks itself upon ingesting the protein gluten (wheat). The cure, go figure, is to eliminate gluten from your diet… easier said than done, coming from the pasta-loving queen and post-race pizza crave! We have all done crazier things, I thought, to improve our performance, so why not give it a try. Within 4 weeks, my everyday symptoms of fatigue, stomachaches, and headaches had all but disappeared, I had lost almost 10 pounds, and imagine my delight – I could finally run under 8 minute-mile pace again! Now, almost a year later, I continue to see improvements in the way I feel and how my body performs during workouts and races…and recovery!
Could your workouts use some improvements? Are you darting off into the woods for those emergency bathroom stops? Giving up gluten may be worth a try! You do not have to be diagnosed with Celiac disease to have an intolerance to gluten. Admit it, we, as triathletes, love our pasta, breads and pizza! Could we have consumed it in such excess that our bodies now punish us? When I first gave up gluten, I thought it would be challenging to stick to the diet. I quickly realized that it is not what you are giving up, but what you are gaining instead! I turned to much more whole and natural foods such as fruits, vegetables and long grain rice. I also love chicken, and have even come up with my own black bean burger recipe! Yes, I have become quite the pro in the kitchen, from peanut butter balls with chia seeds and red maca powder, to quinoa and apple energy bars, to beet and zucchini muffins! The benefits far outweigh the challenge of foregoing that fine micro-brew I used to cherish after a marathon (gluten-free beer is pretty decent, by the way)!
Give the gluten-free life a try and see how it improves your performance, as well as your overall health. You will be amazed at the results, and your body will thank you by completing runs bathroom-stop free and begging for more miles!!
For terrific gluten free recipes or a list of gluten free foods, try the following websites:
Or, to hear more of my gluten-free journey and how it may help you, feel free to message me on Facebook!
January 5, 2015 on 12:00 pm | In Community, Random Musings, Training | No Comments
This blog brought to you by TriSports Champion George Cespedes. What is the best thing about triathlon? The fitness? Being able to eat whatever you want? The competition? Read on to learn what George thinks, and I think he’s onto something! Follow George on twitter – @georgecespedes.
We humans like to be part of a tribe. We have evolved to ascend to the top of the food chain, so to speak, by banding together in tribes, and through cooperation and shared experiences, built great civilizations and exist as part of many communities.
Triathlon is one such community that I love being a part of. Triathletes are awesome people. While we often find ourselves solo on long training rides or runs, or swimming endless laps in the pool with only the sound of our own labored breath in our ears, we do this to be a part of special niche in society. We share a love of testing our physical and mental boundaries, of following a training plan and the satisfaction of finishing a race.
As competitive as triathletes can be in training, racing and even life, they are also each others’ greatest cheerleaders, supporters and partners in pain. We all know what it takes to get from the swim start to the finish chute and we love to celebrate the accomplishments of others.
There is no bigger crowd gathered than around midnight of that epic race…you know the one I mean. Watching the last finishers stagger under the giant finish line clock to hear, “you are an Ironman,” somehow invigorates us all. We race to be fit, to beat our previous finish time, to test ourselves, but we celebrate our fellow triathlete competitors’ accomplishments as happily as our own.
Through my years as a triathlete, I have had enjoyed seeing the race kits from many different organizations and wondered what drives them to raise money for this cause or that person. I have raced for the Melanoma Research Foundation for the past two years and have just joined team Blazeman to race for ALS. I know, personally, that it gives meaning to the training time spent away from my family, the aches and pains that follow, and the tough miles out on the course. I am not just doing it for myself, for bragging rights, but to make a small difference in the world and give back to society in a meaningful and mutually beneficial way.
Another big reason I love being part of the triathlon community is because of how diverse it is. People from all walks of life, ages, and abilities make up the sport and triathlon community. I love meeting triathletes at different events across the country. Being a member of the TriSports Champions team has given me the opportunity to meet so many of these unique and wonderful people. We are all out there racing for our own reasons, but we share a lot of the same experiences and goals. I follow my teammates and friends to see how they are doing and I know they are doing the same for me. We want everyone to have a good race, to have a PR, to finish, because beyond our competitive fire is a shared passion for the sport and we know what it takes to finish, even if you are the last finisher.
Being part of the triathlon community has enriched my life in so many ways. It’s about so much more than being really fit, new PRs, finisher’s medals and swag bags, though. The best thing about triathlon is the triathletes!
December 29, 2014 on 12:00 pm | In Community, Random Musings | No Comments
This blog brought to you by TriSports Champion Kent Rodahaver. Need some inspiration in your next race? Look no further than the person right next to you!
I was looking at some images in my computer’s photo folder recently and came across this one of the race start at Lake Placid a couple of years ago. Most of these races begin with a mass swim start – often referred to as “combat swimming,” “the human blender,” and “open water mixed martial arts” by participants. It is truly one of the most fascinating spectacles in all of sport, and looking at this made me reflect on the how the triathlon experience parallels some of the challenges of being a business leader in today’s demanding and challenging social environment.
In theory, triathlon is really an individual sport – you are competing against yourself, – your previous performance and time, aiming at each race to record a new PR. Pushing yourself, persevering and gritting it out to cross the finish line is part of the triathlon culture. And it begins with the chaotic swim while you are simultaneously battling for space in the water with 2000+ other athletes and occasionally seeking support and encouragement from them to start your journey. Believe me…after about 11 or 12 hours and it starts to get dark, you are searching for any type of encouragement – feeding off of the enthusiasm of the crowd, the encouragement of fellow athletes who are feeling the same excitement (and pain), recognizing a similar goal, and striving for the same finish line. That energy is great to share and it is even better to receive. That energy is amazing!
While racing a triathlon is mainly a solo endeavor, wise and experienced endurance athletes understand that they gain strength, energy, and inspiration from their fellow racers, particularly in a long distance race like iron distance events where an athlete can be on the race course for up to 17 hours. In any endurance race it is natural to have a singular focus on you – on your performance, on how you are doing at critical points in the race, on what’s up ahead and how you will adjust your race plan for changing weather, equipment problems or physical issues.
Likewise, as a business owner and community leader in these challenging times I have occasional concerns about my own personal effectiveness; about how I can help achieve more with less; and how I will inspire other business leaders and community members who are also trying to anticipate issues and obstacles that may affect their business decisions, mission, and community out-reach. With so many demands on our time and resources it often seems like a daunting task to step back and seek insight, support, and counsel from our peers and others around us.
My hope for all business organizations, individuals, and fellow athletes is for us to stand out in the community as giving, caring, hospitable, and welcoming. Role-model the type of behavior you would like others to exhibit, get involved in your community, and share often. I want people impacted by us to talk about endurance athlete leaders with excitement and enthusiasm. Triathletes are an exciting, electric, goal-driven bunch. Wouldn’t you like to see more community leaders with similar qualities?
You may not share my intense passion for having thousands of people thrashing about in the water around you, or biking and running until you are about to collapse, but a few wise, well-chosen fellow travelers on your journey could make the difference between slowly inching forward each day toward your goals and quickly and efficiently crossing the finish line with a smile!
December 22, 2014 on 12:18 pm | In Community, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Team Athlete Laura Balis. She has, unfortunately, gotten very familiar with injury, so pay attention, what she has to say just may help you! Follow Laura on Twitter – @LauraBalis.
This isn’t the most upbeat topic to write or read about… but it’s something I’ve dealt with for the past year, and I’m sure there are others out there going through similar struggles. It seems like triathletes don’t like to talk about or admit that we’re injured. Maybe we don’t want our competitors to know that we’re injured and feel like they have an edge on us. But there are also times when we’re not at our best and race anyway, and we feel like telling everyone, “Hey, you only beat me today because I’m injured!” But of course we don’t do that.
Staying motivated when you’re dealing with a long-lasting injury can be tough. I’m hoping that by sharing some of my experiences and tips, I may be able to help someone else who’s dealing with a pain-in-the-butt injury.
To make a long, long story short, I’ve dealt with calf pain and plantar fasciitis for about three years, and haven’t been able to run at all for the past year and a half. So, after this long ordeal that I’m going through, here’s my advice for physically and mentally dealing with injuries:
- Get second opinions – and third, fourth, and fifth… Be stubborn! I really believed that there was someone out there who could figure out and treat my injuries, so I kept going until I found someone who could. There are lots of good doctors and PTs out there, but they don’t all have experience with the same injuries.
- Figure out who your support network is. I talked to my husband about my injuries, a lot – probably more than he wanted to hear! I also had a couple girlfriends and my sister who I could call for a sympathetic ear or some advice.
- Do what you can and what’s fun. Luckily, most of the time that I’ve been dealing with the calf and foot issues, I’ve still been able to swim and ride. But I didn’t really feel motivated to go out and ride for hours and hours by myself when I wasn’t training for anything, and didn’t know if I had any races in my future. So I did whatever I felt like, mostly lots of shorter, fun rides with my husband on the river trail. As for swimming, I was able to join in with a friend’s swim workouts – and only do the parts that sounded fun!
- Find some new hobbies or something else to do with your time. When you can’t train much, all of a sudden you have more free time! The doctor and physical therapy appointments and rehab exercises can take some time. But if you still have more time, maybe pick up an extra hobby or volunteer to keep yourself busy and keep your mind off of not training. I started doing some freelance work on top of my normal job since I had more time for it.
- Stay motivated (as much as you can!). One thing that helped me as I started feeling like I’d make it through the injuries and be able to race again was putting together a tentative race schedule for the season. It was fun to look up different races and start to get excited about them, and was enough motivation to get me out the door for some longer rides.
December 16, 2014 on 4:28 pm | In Community, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Team Athlete Hayley Benson. Think you have to give up your triathlon lifestyle because you are starting a family? Think again! Follow Hayley’s blog.
No matter what kind of shape you are in, or what kind of athlete you are, or how strong willed you, are your body and pregnancy will have its own ideas. I was quite convinced that I would run throughout my pregnancy. We lived so close to the hospital that I was even convinced that I would jog the 1.5 miles to the delivery room when labor arrived. How naïve was I! I am one of those annoying people who actually likes running and could run a sub-6 minute mile even after months of not running, so I thought for sure I would be running through my pregnancy. This just wasn’t the case. I managed a little bit in the early stages, but due to the Arizona heat, the bowling ball in my stomach and the nausea, I just couldn’t do it at all after 28 weeks.
Doing flip turns in the pool during pregnancy will not harm your baby.
No amount of activity, swimming, hiking, running, whatever you are able to do during pregnancy, will induce labor. When it’s time, it’s time, there’s no changing it. I was taking long hikes, swimming 1000s of yards and my baby was still late.
I’m sorry to say, but you will pee yourself while running the first few times after delivery. Things are a little stretched out and traumatized down there, but this is a TRANSIENT thing and it does go away.
You will get your fitness back far quicker than you ever expected. You will not believe this, but I’m writing it anyway because it is true. I understand why you don’t believe it, you are bloated, beyond tired, still on the heavy side even after dumping out the actual baby, but you do get your fitness back fast. The body is remarkable at recovery.
The first few months of babyhood:
Every new Mom athlete needs to have an espresso machine and a treadmill. You will be sleeping A LOT less and you will need caffeine. You will need to take advantage of when baby sleeps to get some training done, so buy a decent treadmill…you are going to use it a lot. You don’t have to get a new one, there are some great deals on Craigslist.
Get back on the bandwagon with racing, that first race is always going to be nerve-wracking, but when it comes down to it, it’s an accomplishment in itself just to be on the starting line when you are trying to care for a young baby. I can attest that even if you can’t breast feed your baby right before the start of a 10km race, your baby will not starve during the time it takes you to complete the race, no matter how slow you are. I remember being quite convinced that my baby would starve while I did my first 10km post delivery. Hey, I was sleep deprived and rational thought was non-existent. Triathlons generally take longer than running races, so I would advise either breast feeding or pumping before the race, especially if your Tri top is very tight fitting because you will not be able to get it on without pumping first!
You will have to train tired…if you waited to train until you weren’t tired you would never get any training done. You can tolerate more sleep deprivation than you think you can, and don’t listen to the “babies sleep through the night at x weeks/months old, at x weight, at x developmental stage,” your baby will sleep through the night whenever he or she feels like it. In my case I had to wait 9 months!
The times when you could ride your bike from sunrise to sunset, when you could just take off on an adventure trail run and come back when you feel like it are gone, you have to think about who is going to watch the baby. If you are lucky enough to get out for an epic training session, it can’t be too epic as you have to be able to function when you get home. There are no days off from motherhood (yes, you will have a bit of nostalgia for those old times…it’s OK to feel like that).
Hire a coach if at all possible. If you are like most mere mortals, you are also working a steady job, as well as being an athlete and a parent, and you don’t have the time to put in crazy amounts of hours training. A coach will help streamline what you do. I am actually faster post-baby and with less hours training all thanks to a good coach.
Being an athlete and a Mom isn’t easy, but then again, if it were easy it wouldn’t be worth doing. My daughter, Sierra, is worth the challenges I have had to overcome with my athletics and she enriches my life. I’m looking forward to teaching her to swim, bike and run, just like mom!
November 25, 2014 on 1:23 pm | In Nutrition Tips, Product Information, Random Musings, Training | No Comments
This blog brought to you by TriSports Team Athlete Ali Rutledge. During this week of giving thanks, you should also thank your body by giving it the tools to recover better! Follow Ali on Twitter – alaida.
When it comes to triathlon success, recovery is a key component. Here are a few things to help you recover to your best.
- Compression - Use after a hard workout to speed up the recovery process. This will promote blood flow and remove toxins from your aching muscles. You can use a variety of socks, calf sleeves (active recovery only – do NOT use if you are just lounging around), tights or recovery pump boots, just to name a few.
- Ice - Used since the beginning of triathlon time, cold water is cheap and reduces soreness. A bath tub, lake or any body of water 55 degrees for 15 minutes will do. Your best result will be after your hard workout. If you have problems tolerating the cold, sipping warm fluids can help.
- Massage - You can use your own licensed massage therapist or your own tools for self massage. Today there are many massage tools on the market. Just a few to name are a foam roller, the Stick, or Trigger Point Therapy products. Massage promotes healing by removing old blood with toxins and getting fresh blood flow to the injured areas to promote recovery.
- Active Recovery - This will promote blood flow and homeostasis if done correctly. An easy spin, low-intensity run or an easy swim can promote recovery to injured tissues. You must leave your ego at home for this one!
- Rest - Recovery days, good sleep and a mental boost are imperative for improving athletic performance. We all need physical and mental relief from the stress of training. Doing something different or just a sleep-in day is a good example. You will feel fresh and ready to go the next day.
- Nutrition – Within 30 minutes after a hard training session, recovery nutrition is important to repair muscles and rebuild glycogen stores. There are many bars, shakes or just real food from which to chose. Blender bottles work great to mix any drinks. Eat like a champion!!
A training plan is not complete without a good recovery plan. Being smart about your recovery will be the key to making a happy and healthy triathlete. Cheers to swim, bike, run and recovery!