Triathlon Basics...in 5+ pages

This past weekend, I led a clinic for the DC LUNA Chix group focused on triathlon logistics. While the clinic was tailored for this weekend's sprint in Frederick, most of the information is applicable to other races. Let me know what you think! (And thank you to my friends who contributed advice and questions!)

• Almost There: Training and Taper
• At this point, the “hay is in the barn,” so to speak. You won’t gain a lot of fitness over the next few weeks, nor will you lose a lot of fitness if life gets in the way. Just try to keep up with your regular training schedule as much as possible and include a few swim-bike or bike-run bricks to practice logistics.
• If you are tapering (i.e. reducing training volume to prep for the race) and your workouts feel terrible, that means you’re doing it right!
• Even if your training volume or pace isn’t what you had hoped for, do not despair! Unless you’re trying to do an Ironman, you’ll probably be just fine. Listen to your body and take it down a notch on race day, if needed, but you’ll be so proud of yourself for going for it. There is no need to panic train!

• Practice eating and especially drinking while you train. Can you grab a water bottle while biking in a straight line? For eating on the go, it’s easier to prepare your food ahead of time so it’s easy to eat. For example, partially tear open a gel wrapper so it won’t spill but also is super easy to open while you bike.
• Understand triathlon rules. There are a lot of them! But some basic things to remember are not to interfere with anyone’s stuff, wear your helmet, stay at least three bike lengths away from others, and don’t litter. Here are the most commonly violated rules.

• Getting comfortable with the course
• Read the athlete guide and race website! There’s a lot of logistical information in there. Read it multiple times if necessary. Pay special attention to things like when packet pickup opens/closes, when transition (the place where you put your bike and gear) opens/closes, any road closures or detours, shuttle buses, where to park, restrictions on when you can leave after the race, what you need to bring to the race, etc.
• If time allows, try to drive (or better yet, bike) the bike course and bike (or run) the run course. Look for things like sharp turns, loose gravel, potholes, and landmarks. Pick a spot and give it a fun association, e.g. a street name that reminds you of a friend; it will give you a smile mid-race.
• If possible, try to preview the swim. What is the water temp? Will you start in the water or dive/jump off the side? How do you get from the pool to the transition area?
• What to wear
• Wetsuit: Not necessary for this race! We are swimming in a pool. If you try to use a wetsuit, you will cook. Avoid.
• Cap and goggles: You’ll probably be given a cap at check in, color coded to indicate which starting wave you’re in. However, unless the water is super warm, I recommend wearing a cap sandwich: put on your swim cap from home, then your goggles, then the race-issued cap. This way, your goggles are less likely to come off but you also won’t tear your hair out when removing everything after the swim.

Overdressed for a pool swim, but sticking cap and goggles under your shoulder straps ensures you don't forget to take them to swim start.

• Flippie floppies: Once you have set your running and biking shoes in the transition area, you’ll still need to wear something as you make your way down to the swim area. Sometimes, this route is rocky or long, so you’ll be thankful for the sandals.
• Tri kit: One or two pieces. The LUNA team kit this year is two pieces with (alas) no pockets. But no pockets = more aerodynamic! Practice in the kit before you race in it; does it chafe? What is a good bra to pair with it? While it might be tempting to wear cycling shorts + shirt, remember that larger chamois pad = more drag on the swim, big wet diaper, and hard to run in. Ditto for cycling jerseys. (Also, since the race is not wetsuit legal, you can’t have any fabric beyond your shoulders or your knees on the swim = no sleeved jerseys or compression socks.)
• Helmet: This is key! Do not forget your helmet! On race day, wear it whenever you are touching your bike. Even riding your bike in the parking lot beforehand can get you disqualified! Make sure the buckle is easy to use, since you’ll be buckling/unbuckling quickly during the race.

Protect your noggin. 

• Sunglasses: If you are used to wearing these on the bike and/or run, bring them. They are handy for blocking the sun, wind, dust, etc. (If you have sensitive eyes, bring an extra pair for the time between setting up your equipment in transition, and the actual race start. Give the extra pair to a friend or stash them with your extra shoes.)
• Socks and Shoes: Some people wear running shoes on the bike and keep them on for the run. Some people wear bike shoes and then switch to running shoes. Some people hop on their bike barefoot and slip into their shoes while pedaling. These are all totally legit; just practice your plan ahead of time!
• Bungee laces: These are elastic shoe laces that allow you to easily slip on your running shoes. If you will be biking in running shoes, the bungee laces are also useful because there’s no chance of getting a lace caught in the crank!
• Race Belt: This is an elastic belt with quick buckle to which you attach your race number bib. Usually, you just wear it on the run, but some races require it on the bike (facing backward). Wearing a race bib means you don’t have to put pins in your shirt and can just grab it in transition and attach it as you run out.
• Lube: If you usually wear chamois cream while biking, be sure to put some on *before* getting into a wetsuit! Also, smear it on extra thick, since you’ll be in the water first. It’s also handy to use something like Tri Slide to lube up a bit on other places where you sometimes chafe, such as armpits and inner thighs.
• Sunscreen: Remember this!!! Make sure you are using something that is waterproof (nothing is perfect, but some are better than others) and doesn’t run into your eyes. I’m a big fan of Zealios, since it’s mineral-based.
• Hair Tie: Bring an extra tie if you have long hair. During your training, test out hair styles that stay put and don't need adjustments for multiple sports. A lot of women use double braids. I usually go for a low ponytail.
• What to do race morning
• Double check weather. Know that whatever the weather, everyone will be experiencing it together.
• Get excited. Nerves are good; they mean that you care about the event.
• Food
• Pre race: Start focusing on simple carbs and away from salads/high fiber foods in the 1-2 days before the race. Hydrate well. Eat a breakfast that you’ve had before your big training days in the past. Note the time; you’ll probably be getting up several hours before the race, so you’ll probably need a snack between breakfast and race start.
• During race
• For a sprint, you probably won’t need to eat much (if anything) during the race. You’re probably ok with a sports drink that has calories in it (e.g. the Clif electrolyte shot mix). If you do eat, you want it to be something that can be absorbed quickly, like a gel or shot blok.
• Where to store the food? Lots of options. You can use a bento box, tape something to your frame (though this might rip off the paint and there’s nowhere to put the trash), or store the food on you. For example, grab a gel from your pile of stuff in the swim-bike transition and shove it down your bra or stash it in a pocket (alas, our LUNA kits don’t have any).

Probably too much for a sprint.

• Post race
• PROTEIN. Get some. It will help your muscles recover and repair themselves quickly. Chocolate milk or the Clif recovery mix are great here (if cold). Also, hydrate. You probably sweat more than you think. It’s perfectly normal to be ravenous...or not hungry at all. Or to switch between the two every 10 minutes. Be sure to eat something, though.
• Hydration
• This is important, even for a short race--doubly so if it’s hot or humid outside. Drink up before the race.
• In general, you’ll want to go through one bottle of liquid per hour. If you are a salty sweater (e.g. your skin is crusty white and sand papery after a hard workout), you’ll need to work extra hard to replace electrolytes. You can do this through ensuring your drink mix is full strength (though test this first!) or taking salt tabs. These are pills with sodium and magnesium. For a short race, take the recommended dosage before the race and you should be fine. Some even have caffeine--bonus! 
• Transitions: Make these speedy! Practice at home. Time yourself.
• Setting up your transition area: Give yourself plenty of time to get set up. Put your bike on the rack so the front wheel is down, hanging the bike by the front of the seat or the handlebars. Adjacent bikes should alternate which direction they face. Then, place your stuff under the front wheel. (Yes, it would be more logical to put it under the back wheel, where this is more space, but those are the rules!) It’s helpful to have a small towel to place your gear on. Bright towel = easy to find spot. Set up everything so it’s easy to grab when you’re in a hurry. Roll up your socks like condoms so they are easy to put on your wet feet. Adding some lube to your shoes or socks will also help them slide on faster. Fill up your water bottles, place your food, make sure your tires are inflated (there are usually pumps, and often a mechanic or two), and your bike is in an easy gear. Practice finding your bike from both the “swim in” and “bike in” directions, as well as how to get to “bike out” and “run out.” They will be labeled but you’ll be tired later! Look for things like flags, banners, or trash cans to help you find your rack. If it’s a large transition area, feel free to write this info in sharpie on your forearm
• During the race: You want to get in and out as fast as possible. Practice the sequence of events so you don't have to make any decisions during the race. For example: spot bike, arrive, sunglasses, helmet, left sock, left shoe, right sock, right shoe, grab bike, run. Things you don't need to do in transition (if you practice): sit down, towel off, adjust your hair, eat, or drink. Try it!
• Swim: Know your comfort level on the swim. Try to get in a good warmup, if it’s allowed. If not, do lots of arm swings, jog in place, etc. to get your heart rate up. Also, try to get used to the water temp by wading in or splashing yourself. During the swim, you can take a break if you get tired (e.g. rest on the walls or touch the bottom). Just don’t use something else to move you forward, such as pulling on a lane line or your lane neighbor! Once you get out of the pool, you might feel dizzy, but that will pass. (Earplugs will help.) You’ll be excited and there will be crowds, but it’s probably an uphill run to transition so pace yourself!
• Bike: As you run out of transition, look for a line across the road. You must cross this line on foot before hopping on your bike; likewise, you must get off your bike before the line on the way back. There will be volunteers pointing at it; you can’t miss it. Once on your bike, let yourself settle in for at least 10 minutes before trying to eat, drink, or pay much attention to your heart rate. Now is the time to go steady and not worry if people pass you; either they are faster athletes or you’ll pass them on the run because they wore themselves out on the bike. Stay to the right unless you’re passing someone, and call “passing left” or similar when you pass someone. As you finish the bike, be sure to slow down with plenty of time to dismount safely before the line.
• Run: Hooray, the run! Just you and your feet, carrying you to the finish line! Your legs will feel like poo when you first get off the bike. This is normal! Don’t worry about it. Spend the first mile getting your legs under you. Then execute your race plan. If you have heart rate or pace goals, great. If not, just go by feel and try to make the second half faster than the first. If you are tired, it’s perfectly fine to walk-run. For example, walk the aid stations, or run for 4 minutes, walk 1 minute, repeat.
• Finish: Enjoy the finish chute! There will likely be photos, so if you want to wait until you have it to yourself, that’s totally acceptable. Make sure your race bib is facing forward, so they can announce your name. Finish with a smile! Afterward, the volunteers will remove your race chip, hand you a finisher medal, and send you on your way. If you need medical assistance, there is usually a med tent nearby. A volunteer will escort you.

Enjoy the fruits (chocolates) of your labors.

• What Next?
• A first triathlon often generates one of two reactions: 1) This is amazing! I want to do this again! Maybe an Ironman? 2) This is horrible! Can I go throw my bike into the lake now? Do not act on either of these thoughts right away. (Or for the sake of the lake, find an alternative to thought #2.) Give yourself at least a week to gain some distance from the event before making any future plans.
• Training groups: if you decide to pursue the sport, you'll need to continue training. Finding a fun group of fellow triathletes is a great way to learn some skills and benefit from camaraderie. If you're in DC, check out DC Triathlon Club, especially the masters swim program (I'm one of the coaches, so clearly not biased!). If you're in the Maryland or Virginia suburbs, or in another major city (and female), look into LUNA Chix.
• Injury prevention: It's a running joke that you aren't officially a triathlete until you've had your first injury. This doesn't have to be true! I plan on dedicating a full post to this topic, but two things you can do right now to stay injury free: 1) schedule an injury screening to understand if you are a ticking time bomb for injuries due to weaknesses or imbalances in your muscles. (If you are near DC, Rose Physical Therapy has hour-long 1:1 sessions with physical therapists who focus on athletes.) 2) start doing some preventative exercises, such as these.

We may race as individuals, but it's really a team sport. Photo credit: Sarah Wassner Flynn

Sticking A Fork In It

As I mentioned in my last post, the countdown is on until my big race in Sweden. I've had this race on my calendar for over a year now, since I qualified at USAT Long Course Nationals in Grand Rapids last June. The days in between have since been filled with hours of staring at the black line at the bottom of the pool, biking around Hains Point (and on the trainer...oh the trainer), and running routes that confirm beyond a doubt why my neighborhood is called Hillcrest. But other than the fact it's almost June 27 and I'd better be ready, there are some other telltale signs.

• I complain about the taper. After a long build of 15-18 hour weeks, dropping down to just 9 hours should feel like I'm on vacation. But yet I still find myself waking up at 4:30 for a 90 minute brick before work. What gives? (Granted, I don't also have a workout after work, but still...)
• Phantom pains. Everywhere. Did my knee just pop? What's going on with my shoulder? Are these shoes giving me blisters? I know they aren't real but they still get me every. Single. Time. Luckily, I have a (not so) secret weapon...
• Therapy. I don't mean a shrink and a couch. Before every race, I have an appointment at Rose Physical Therapy for Active Release Technique (ART). Unlike a massage, where you just lie there and the masseuse rubs oil on your back, ART works to identify and treat areas where the muscle tissue is impacting proper range of motion or causing pain--in other words, why my shoulders feel like they have pebbles in them. The therapist uses her hands to evaluate the texture, tightness, and (lack of) movement in my muscles, fascia, tendons, and ligaments. Then, we work together to get things running smoothly again. For example, the PT may put her fingers on my rotator cuff and ask me to stretch out my arm and give the thumbs up sign. Easy, right? And wow does it work! Because the therapists at Rose are also athletes (Holli and Sydney are triathletes, in fact), they know to target exactly where I need it. Plus, it's a great opportunity for me to spend an hour talking about the race and getting psyched up for it! 
• Social Life! Well, somewhat. I try to use the extra time in my schedule to catch up with friends whom I don't always see during the long training weeks. Did you know that there's more to life than swimming, biking, running, and consuming enormous quantities of food? Plus, this serves as a nice distraction from the phantom taper pains. And speaking of distractions...
• Voices in my head. Actually, this is a good thing. Starting with my first half Ironman in 2012, I've asked friends and family to keep me company during long races. This will be no exception. Please take a minute to fill out this form, in which you include your name, choose a mile of my race (trust me, there will be plenty), and give me a fun distraction or thought to share with you. I'll be happy to return the favor! 

So that's me. How do you know you're ready to race?

As always, thanks to Rose Physical Therapy and LUNA Bars for getting me race ready, as well as my family and friends for all the support. And beer. And ice cream. 

Ready to race!

Perfect Is the Enemy of Good

Since my last update in February, I have written some fantastic blog posts: how to ride the bike trainer at 5 AM on a dark Tuesday and not feel too sorry for yourself, great running routes in DC, how to [not] race a half ironman in April when the weather is 50 degrees warmer than you've been training in, etc. But I wrote them all in my head and never had the proper time or energy to capture them here. So rather than having a series of awesome blog posts to amuse and inspire my worldwide fan base extended network parents, I have a blank space and a lot of guilt. (No golf clubs were harmed, however.) 

So let's try something different: a quickie. Here's the 90 second version of the past few months. 

• Winter. Yikes. Thank goodness for Trainer Road + Wahoo Kickr (create a workout ahead of time and the trainer adjusts the resistance so I just pedal mindlessly until my legs fall off). Calculating 95% of FTP for 1:30 intervals is just not going to happen at 5 AM. Also, I'm lucky enough to have similarly crazy friends who are also training at that hour, so we entertained each other by texting animated animal gifs and recommending shows on Netflix. 

Welcome to my winter.

• DC Rock 'N Roll Half Marathon: Why did I ever think this was a good idea? 40s. Pouring. My timing chip fell off so I somehow did a 5k in 45 minutes but a 10k in 25 (total). Careful, runners--there seems to be a space-time vortex somewhere on the Rock Creek Parkway. On the plus side, a hot shower after suffering mild hypothermia is pretty incredible. 
• Spring #1: I got to escape DC's never-ending winter at the end of March for the LUNA Chix Summit in Berkeley. For three days, the entire extended LUNA family--from professional triathletes and mountain bikers to sponsored amateurs (including myself) to the running/cycling/triathlon clubs across the country--all gathered near the Clif bar headquarters to eat, run, bike, learn...and eat some more. I think I came home with at least 50 Clif and LUNA bars stuffed into my suitcase. That weekend deserves its own post so stay tuned.

I made some in California.

• Summer #1: DC may have still been trying to hang on to winter, but it was early April and therefore time to start my race season. In Florida. Sigh. "At least it's not Panama in February" was my spurious logic when I signed up in the fall. I think this race can best be summarized by the following numbers:
• 50: The difference in temperature, in degrees fahrenheit, between DC and Florida
• 46: The one-way distance, in miles, between Orlando (where I thought the race was/where my extended family lives) and where the race was actually located (Haines City)
• 10: The number of gears my borrowed race wheels were designed to hold
• 0: The number of gears present on the wheels when I picked them up (lesson learned: the cyclist is expected to add their own cassette to borrowed wheels)
• 882: Number of watts my power meter said I pushed on the bike course. This is incorrect.
• 0: Number of beats per minute my heart rate strap said I was expending on the bike course. This is also incorrect. 
• 60 and 4: Respectively, the number of minutes and adults required to disassemble and pack my bike after the race.
• 0: Desire I have to do that race again. 

Not pictured: all the seagrass, salt, and mud that accumulated during the race

• Spring #2: DC finally flirted with spring in May. It was nice. 

This happened.

• Summer #2: And then DC decided that sweltering heat and humidity are more fun. Yay. 

And that leads us to today, where it was "feels like 90" for my 80 minute run at 8 AM. However, I'm not long for this town or this weather. In under a week, I'll be en route to Sweden for the ITU Long Distance World Championships. 

Me dress fancy one day.

As always, thanks to my fantastic family and friends, as well as sponsors Rose Physical Therapy and LUNA Bars. 

Thanks to Florida, I now have a Rose PT temp tattoo tanline!

Diving In

Welcome back, future triathletes/fence sitters/bots/family members. Now that you have your big, hairy, audacious goal in mind, where to start? Since this is a triathlon-focused blog (and alphabetical order is over-rated), let's start with the swim. Not only is it the first leg of the triathlon, it's the one that tends to freak people out the most. But never fear, this blog post will turn you all into Olympic-caliber swimmers give you a solid introduction help you procrastinate for five more minutes.

Location, location, location. If you're in the DC area, you have a lot of pools at your (pruny) fingertips. DC residents can swim at any public pool for free, including the Olympic sized Wilson pool by the Tenleytown metro, complete with a hot tub big enough that you don't have to actually make eye contact with anyone. Each pool has different operating hours and lane configurations ranging from 20 yards-50 meters, so check the Parks & Rec website. My favorite is the newly opened Barry Farm pool, which is 25 meters, located across the street from the Anacostia metro, and features a ridable (fake) alligator. If you're in Arlington, the pools are in good condition but can get crowded, especially Washington & Lee. I've had better luck at Wakefield, especially if you arrive just as a swim team leaves. I haven't personally visited any Maryland pools yet, but hear the Prince Georges Sports & Learning Complex by FedEx Field is quite nice, as is the Kennedy Shriver Center. I mean, if it's called an "aquatic complex" it must have something going for it. A few gyms also have pools. The YMCA has a 25 meter pool in downtown DC or a 25 yard pool on 14th and W, NW. (A word of caution: the pipes in the ceiling above the pool do not exactly align with the lanes, so if you use them for guidance when swimming backstroke, you'll hit the wall after about 20 yards.) Many other gym pools are <25 yards or just two or three lanes, which can be frustrating for training.

What Not to Wear: Now that you know where to go, what should you wear? Definitely a swim suit, to start. I don't know of any clothing-optional pools around here, nor would I like to. For triathlon training, ditch the board shorts and halter top bikinis. Most men wear "jammers" (a speedo that provides more coverage than the name implies) and women wear a one piece or workout bikini. If you aren't particular about designs, Swim Outlet has great deals where you specify the size and brand and they send you a suit.

Though sometimes there is a reason why that style was so cheap...

You'll also want goggles (like these, not these), and probably a cap. Not only will a cap help you swim faster, you're far less likely to rip out your hair when removing your goggles. Silicone caps last far longer than latex, often for years (unless you let them get moldy in the bottom of your swim bag, oops). Also useful: flip flops because the pool deck and showers can be icky, a lock for your locker, a towel, and a spray or shampoo to remove the chlorine afterward. By now, if you've opened the Swim Outlet website, read an issue of Triathlete magazine, or visited a pool deck, you'll know there are a lot of options for pool toys. Fins! Pull buoy! Paddles! Metronome! Snorkel! Tether! Swim watch! The options are limitless. Your bank account is not. (Or if it is, hello there!) Therefore, I recommend sticking to the basics until you...

Talk to a professional. Not necessarily a professional swimmer (though Katie Ledecky does train at Wilson sometimes), but rather a coach. Depending on your needs, schedule, and budget, you can hire a coach for (semi) private lessons, take a clinic, or join a masters team. ("Masters" simply means "not a child," not like Masters for golf or something.) I've been a coach for DC Tri Masters since 2012, so I'm a bit biased, but I strongly recommend working with a coach at least once. They can help you avoid injury, improve your technique, and motivate you to work harder than you probably would on your own. The DC Tri Club program also offers weekend clinics, semi-private lessons, open water-focused sessions, and underwater taping. If you live on the moon and don't have access to a coach (but do have a pool, hmmm), Swim Smooth is a great online resource. (Hundreds of terrible online resources are just a google search away, so tread carefully.) Also, if you experience pain while swimming, talk to someone ASAP. Rose PT offers clinics for swimmers, including using a biofeedback machine to check that people were activating the right muscles during a (simulated) stroke. Spoiler alert: bad form --> wrong muscles --> shoulder pain --> no swimming --> sadness.

Get out of the pool! Yes, you read that right. Pool training is useful for the majority of a triathlete's training volume, but unless all your races are indoors, you'll need to practice in a real body of water. But I'll save that for another chapter. This one is getting long, and don't you have a swim workout to do?

So many swim toys, so little time... 

That Wonderful Feeling

You know how it goes. You find your next big challenge, something that seems so daunting, so exhilarating, so necessary, that you know you won't be able to live with yourself if you don't at least try. And then you want to throw up. Congratulations. You have a goal. It doesn't matter whether that goal is finishing a 5k, racing an Ironman, or taking your pro card, if it doesn't scare you a bit, you aren't being bold enough.

You know you want to.

Maybe because it's the new year, or some of my friends and family are approaching milestone birthdays, or they are just awesome, but several people have asked me lately about how to take the leap into swimming, biking, and/or running. With these next few blog posts, I hope to answer some questions, solicit additional tips from my awesome athlete readers (hi, Dad!), and maybe inspire a few more people to smile and then run for a trash can.

First things first: if your BHAG (big, hairy, audacious goal) involves physical activity, make sure you're up for it. This isn't just a legal disclaimer about talking to your doctor, but really think about all aspects of your life. Are you trying to train for an Ironman while working full time, moving cross country, and finding the love of your life? It's possible but tread carefully. When you consider a workout plan, remember it's not like you can go for a long bike ride or run and then go about your day; you also need to prep for the training (bike maintenance, gathering an obscene amount of nutrition bars, gels, drinks, etc.), and recover from it (food, sleep, and oh so much laundry). So magically, a six hour training session takes 10 hours out of your day. The math still applies to shorter events: add around 25% to your expected training schedule and plan accordingly. The upshot is you'll discover how efficient you can become with other aspects of your life, prioritize what really matters to you, and appreciate the value of a good calendar.

This could be you!

Ok, so you've decided that you are physically and mentally up to the task. Next: specify your goal. Maybe it's completing a particular race, hitting a time or distance, or reaching the podium. But you need to be brave enough to write it down and, in the case of a race, put your entry fee where your mouth is. Get that sucker on your calendar so you don't forget, and don't let it sell out while you waffle. Some people like to shout their goals from the social media rooftops and some prefer to stay on the down low. Still, it's worth telling at least one person so you have a cheerleader in your corner. If you're into writing, the Believe journal is excellent; each week it prompts you to think about your goals and record your progress.

Think process. This is especially true if your BHAG is somewhat out of your control, like achieving a certain time (what if it's windy?) or placement (what if faster people show up?). You should also create process-related goals that you alone can control, such as completing at least 90% of scheduled workouts in a month, hydrating properly, or participating in an open water practice swim. This post from QT2 (free login) explains this concept well. These seem less glamorous but really make the difference between achieving your BHAG and getting discouraged and distracted.

Solo or group? Do you want to train alone, with a buddy, or a group? Do you need a training plan? A private coach? The magic answer is... "it depends" (yeah, boooo, sorry). You'll learn a lot about yourself during this process. Does training with a group push or intimidate you? Do you need ultimate flexibility or structure? Can you hold yourself accountable or do you need to pay someone to keep tabs on you? Or you can try all of the above and see what works. For example, you could download a training plan (e.g. from Training Peaks or there are plenty of plans of varying quality floating around the Interwebs), do some workouts with a masters group or run club (more on these in future posts), and share your workouts via Strava to receive kudos from friends.

Have a support system. Check in regularly with family, friends, co-workers, teammates, randos on the bus, etc. and share your progress, your frustrations, your awkward questions about chafing. People who have been around the track a few times are always happy to offer advice (says the author of a blog post on the topic) because back in our day, when we were biking uphill in the snow, we also had questions about pacing, or nutrition, or snot rockets. My friend (and Rose PT therapist) Holli and I still nerd out over articles on heart rate zones and core exercises. Athletes are amazingly supportive of each other. Case in point: twitter is hopping at 5 AM as triathletes are biking on their indoor trainers. Join us!

Prepare to fail...just a little. No one is perfect. But what makes all the difference is your ability to not get derailed when things go off track. How to do this? Start planning to fail now. From the comfort of your couch, metro seat, boring meeting, etc. make a list of obstacles you may face and how you will deal with them. For example, "If I'm supposed to go for a bike ride and it's pouring rain, I'll take a spin class instead." or "If I work late and don't have time for a run, I'll power walk down the hallway for 15 minutes." By deciding ahead of time how you'll make good decisions, you're far more likely to follow through than if you're working late, it's cold and rainy, and the latest episode of Parks and Rec is on. Channel your inner Tim Gunn and make it work.

Things didn't go according to plan?

So. Now are you excited to start making swim/bike/run magic? Excellent. Tune in next time...

Oh the places you'll go...

What I Did For My Summer Vacation

No, this is not a horribly out of date post, though we all know I'm capable of that. Nor am I unaware of the frigid weather descending upon DC this fall. Running a 10 K in sub-30 degree weather this morning sent a clear message that we are nearly in December. Let's just call this a "metaphorical summer vacation."

For triathletes in the northern hemisphere, race season runs from around March or April until September or October. This year, I started racing in February and was pretty burned out by 70.3 Worlds in early September. Enter the off-season. Late fall/early winter, aka off-season, is a magical time in the triathlete's year when sleeping in (until 6!), culinary indulgences, and reconnecting with long-neglected friends/relatives/spouses take the place of swims, rides, and runs. True, there are always cautionary tales of athletes who take it too easy and have trouble getting back into shape in the spring, or simply continue training and wonder why they are an unmotivated zombie in March. Time will tell where I fall in that spectrum, but here's my strategy:

• Sleep. That's a no-brainer. (Or actually, a better-brainer, since sleep makes you smarter.) Over the past year, I've gotten into the habit of going to bed early, usually around 9:15, since my workouts required a wake up call "in the 4s." Now that my training volume is lower, I can often sleep in until 6...nearly 9 glorious hours of snoozeville. 
• Core work. How to avoid over-use injuries? Core work, including abs, back, and glutes. What do triathletes never dedicate enough time to do? Core work. Knowing myself and my likes (being social, saving money, obsessively completing workouts in Training Peaks), and dislikes (doing crunches in a crowded gym, motivating myself to hold a plank longer than :30 if no one is watching), I am adding core work/PT/foam rolling to my Training Peaks calendar and also subscribed to Class Pass. If you haven't already been recruited into the Class Pass mafia, it works like this: $99 per month for unlimited (ish) classes at local yoga, pilates, barre, and spin studios. (The "ish" is that you can only take three classes per month at a single studio, but considering there are over 75 studios in the DC area and classes are usually $25 a pop, this is an incredible deal. H/T Lynn!) 

At left: the glute-burn-erator, aka, pilates reformer

• ART: No, not painting. Active Release Therapy. I'll do a separate post on it soon (yes, it's that awesome) but in a nutshell, it's a really effective soft tissue therapy that helps "remodel" muscles, prevent scar tissue formation, and improve range of motion. Rose PT offers it *and* accepts insurance, so why even bother with a "fluff n' buff" massage at a spa? 
• Social Time: Did you know that a universe exists in which people join their friends for brunch, talk about things other than training, and then go shopping (albeit for running shoes)? Or visit small farms in Frederick County and meet alpacas? I'm also enjoying the opportunity to learn more about the sport from people who know their stuff, like the Women and Bicycles event at Rose PT and my speedy triathlete friend, Holli. 

Well, hello, there.

• Culture: Yes, the other kind of art. Elliott and I are now making a point to schedule at least one cultural or educational activity per month. So far, we have attended a dinner with the Charcuterie Club of DC and learned about Civil War history in western Maryland. Next up: a 3D printing class. Fancy! 

Charcuterie + wine + fiance = happiness

• Racing: Yes, I know, it's the off-season. But my coach and I decided to add two low-key, non-taper, single sport races to the schedule to test my training a bit and put a fire under me for next year. Smart move: in both races (10 mile bike time trial and 10K road race), I placed second. Next year... 

What are your off-season plans? 

Over the River and into the Woods

Did you know that there is more to Washington, DC, than the northwest quadrant? Or that one can mountain bike within city limits? And that deer sometimes outnumber people? Welcome to my neighborhood.

Since the usual DC training hotspots of Hains Point, Rock Creek Park, and Poolesville can become crowded or just boring after awhile, here are a few alternatives:

• Anacostia Park: Flat stretches with very little traffic--check. Outdoor pool--check. Free and easy parking--check. Sounds like Hains Point, right? Even better: no tour buses, no park service police ticketing people at stop signs, no flooding, and the roads are open 24/7. Plus, you can mix things up a bit by riding on the parallel trail west of the river. I like to do a route that involves crossing each of the four bridges. Oh, and there's also a pirate ship! 
• They Don't Call it Hillcrest for Nothing: Want to train on some steep hills? Behold Ward 7. The Penn Ave SE climb is just the beginning. Try Naylor Road, Fort Baker Drive, 31st Street, or Park Drive. If you'd rather stick with a group, Bicycle Space offers a Hills of Anacostia ride on Saturdays.

Why hello there, neighbor! Also notice the steepness.

• The Great Escape: The Fort Circle hiker-biker trail is city's best kept secret (or it was...oops). Think single track mountain biking amidst Civil War forts. I once went for a trail run here and saw nine deer and zero humans (present company excluded). 

No humans were harmed (or seen) in the making of this photo.

• No Cue Sheet Required: Want to go for a decent ride without writing down directions...or even turning? Just take Mass Ave the whollllle way, Goldsboro Road to Southern Avenue. It's nearly 15 miles and transverses almost all of DC, from the mansions of Palisades to the PG County border. 

Have you tried these? Any others I should include? 

So You Think You Can Climb

Even though I've lived in DC for over 10 years (!), I still consider myself a west coaster at heart. I prefer In & Out to Five Guys, natural beaches to boardwalks, and will never get used to watching the Superbowl at night. This also means I'm a mountain snob. For example:

These are mountains.

These are not.

Do I appreciate the beauty of Shenandoah National Park? Of course. But there are trees at the top, and I don't have to backpack to get there.

So when I heard about the "Mountains of Misery" century ride in southwestern Virginia,  I figured it would be a fun training day. How miserable could some hills be? Also, when the ride's registration opened in February, Memorial Day weekend seemed far enough on the horizon that I was extra confident in my ability to defy gravity.

As training progressed, I actually did start to get better at hills. How?

• Step 1: Move into a house at the top of a hill. Decide you want to go home occasionally.
• Step 2: Tell yourself that you're good at hills. Suddenly, training rides are an opportunity to attack some climbs (woo!) rather than grumpily mash some gears. 
• Step 3: Reconsider gearing. For Ironman Tahoe, I upgraded to a 10-32 cassette with special derailleur. This means I have some extra easy gears when the climbing gets steep. 
• Step 4: Learn how to descend, preferably without melting a wheel (yes, that happened). Some cyclists, such as Elliott and Cat, can naturally whiz down a mountain without a care in the world. I, on the other hand, am afraid of plummeting to my death. The biggest ah-ha moments in my descend-ucation:
• Count out loud. To scrub speed, pull on the brakes for a count of four, then release for four. Counting not only distracts you from the whole careening off a cliff thing, but also no other cyclist will want to be near Count Brakeula and will give you a wide berth.
• The harder you push, the more stable you'll feel. On a turn, push down HARD with the outside leg; when descending straight down, keep your feet at 9:00 and 3:00 on the pedals and push your knees into the top bar. Voila, stability!
• Hands and feet work together. As you push down with your outside leg, also push down on the handlebar with your outside hand. This will get you around the corner safely and cleanly. Think of the hokie pokie if that helps.
• Look where you want to go...with all three eyes. #3 is your bellybutton. I challenge you to think about your bellybutton on a descent and not crack a smile. 

Thinking about my belly button.

So, how did it go? It was definitely not the Seagull Century, where you can stay in one gear the whole time. In fact, I think I used all of my gears today. But the one constant was the smile plastered on my face. Such a fun ride! Beautiful scenery, well marked course, (mostly) good roads, enthusiastic volunteers... oh, and a four mile uphill finish with 12-16% incline. To boot, I got to hang out with my awesome coach, Kerri, and some Bike Rack Racing teammates at the top.

Optical illusion: We are actually the same height; the hill is just that steep!

Am I reformed mountain snob? Let's just say I appreciate the fact that the east coast offers plenty of challenging cycling that does not require packing an oxygen tank. But the moment United starts offering a direct flight from DC to Tahoe, you'll know where to find me!

Where you can find me now.

As always, huge shout-outs to my support crew: Elliott, my family, DC Tri and Bike Rack teammates, and Rose PT for keeping me injury free!

How To Get Your Groove Back

Happy new year! Time to start being perfect! Time for a clean house, clean diet, eight hours of sleep per night, acing all the scheduled workouts, foam rolling after these workouts, slipping in some clever core stability exercises while waiting for the metro (but not looking like a psychopath). Um, probably not. So let's forget about perfection, and focus on perseverance. After all, perfection that only lasts three weeks really isn't. Real progress comes from making a change over the long haul, even when the going gets tough.

Dawn breaks on the new year. Can you just smell the opportunities?


After my recent whirlwind of buying a house, putting all worldly possessions in storage, selling a condo, camping in said empty condo for six weeks, and moving across town, here are some things that helped cut down on the crazy (somewhat) and keep training mostly on track.

• A Short Run (or bike, or swim, or nap) is Better than None: Pressed for time? Even 20 minutes of speed intervals (or deep sleep) will leave you refreshed and feeling like you've accomplished something and really are in control of your life.
• Try Something Different: Workouts feeling off? Just not feeling it? Try something new so you're working different muscles, thinking about your movements, and have no basis for comparison. Suggestions: swim strokes other than freestyle, explore a new neighborhood on a Bikeshare bike, or take a Zumba or barre class. 
• Trick Yourself: Sometimes you need to just suck it up and do the long/boring/hard workout. But your mind will be stronger than your legs, every time. While swimming, focus on one thing each 50 (catch, pull, finish, recovery, breathing, core, head position, body position, kick, turns --voila, a 500!). While on the bike trainer, you can pretend you're this guy or watch your watts with Trainer Road. For a long run, try to work in some Strava segments. If you're treadmill-bound and find it too bouncy to read, try flipping through a cookbook or travel magazine on your iPad. Plus you can laugh at yourself for running toward a picture of cupcakes.
• Be a Control Freak: Our lives are busy. Between training, work, friends, family, cooking, cleaning and -- oh yeah-- sleeping, we deal with a lot of logistics. Sometimes we have to deal with these logistics at 5 AM. And that is when we arrive at work and realize we have forgotten our lunch...and our underwear. (Pro tip: leave extra clothes at work or pick an employer located near stores, since bike shorts under a pencil skirt does not a fashionable statement make.) Enter the List. During the move, Elliott and I had about a half dozen lists going at any one time -- things to pack, things not to pack yet, things to clean/fix before the move, documentation to scan/fax, etc. For workouts and my day job, I've created a monster checklist. Depending on where I'm going/what I'm doing, many of the items won't apply, but this cuts down the risk of error.

Enough about me. Let's talk about you. What tips do you have for getting the proverbial "er" done?