Fave Fix: My must-have cycle gear for triathlon training

CycleGear

Last week I talked about my favorite swim gear for triathlon training, and now it’s time to move on to the second leg: Cycling!

It’s arguably the most expensive discipline, but that does NOT mean you have to empty your bank account in order to be competitive.

Again, I’ve broken it down into ‘essentials’ and ‘extras’ according to what I personally use, but you can stay as conservative or get as crazy as you’d like!

Cycle Essentials: 

– Bike: Duh. But while the whole ‘two wheels’ part is non-negotiable, the price you pay can vary greatly. I did my first few sprint-distance races on an older Cannondale commuter bike I bought off of Craigslist, for example, before moving up to my current Giant Avail Composite 3 (aka “Winnie”).

– Pedals: I also biked my sprint tris in running shoes (shhh!), but figured it was about time to get serious — and get clipped in — for longer distances. Enter the easy-in, easy-out Shimano Click’r pedals, which are technically more for mountain biking than road, but they still count. It’s all about baby steps!

– Shoes: Since I invested in my bike this season, I decided not to go all out on the footwear. Sure, a fancy carbon-fiber sole is stiffer and gives better transfer of power, but my standard Shimano cycling shoes do the trick just fine for now.

– Helmet: Eventually, I’d also like to upgrade my helmet to make sure my noggin’s better protected from concussions, but right now I have a basic Giro helmet that’s worked well for the past few years.

Cycle Extras: 

– Tools: While technically not essential to the actual riding part, having some tools to to a quick tire change will definitely help get you back up and running in the event of a flat. I have a spare tube, tire levers, bike-specific multi-tool wrench, CO2 cartridges and an inflator or pump. You can cobble this all together or buy the whole kit ‘n’ kaboodle here.

– Kit: The more I ride, the more I appreciate a really good race kit. Case in point: Coeur Sports’ tri tank and tri shorts, which have a women’s-specific fit, plus other extras like anti-friction seams, antimicrobial fabric, seam-free chamois, plenty of pockets and more…all in super-flattering, fun designs.

– Accessories: This is mostly based on personal preference — and how fancy you want to get — but I have two favorites here: Tifosi eyewear and Ibex arm warmers to keep the sun (and bugs) out of your eyes and to take the edge off when it’s chilly out, respectively.

– Nutrition: I’m still practicing that whole multitasking (eating and drinking while riding) thing on the bike, but what’s been working well during brick workouts is Osmo Active Hydration and Bonk Breaker Energy Bars, so I’m planning on sticking with the same during Sunday’s race, as well.

What are your must-have items for cycling? 

HITS Napa Olympic Triathlon: Week 7 training & Rock ‘n’ Roll SF Half Marathon recap

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We’re in the home stretch!

Last week was the final full week of training before Hubby and I tackle the HITS Napa Valley Olympic triathlon this Sunday, April 13. It was also jam-packed with fun — namely the LUNA Chix Summit and the Rock ‘n’ Roll San Francisco Half Marathon.

Here’s how the week shook out, plus a recap of the race.

Week 7 Olympic Distance Training Plan – planned & (actual)

  • Swim 60 min. (40-min. pool swim with speed work)
  • Bike 90 min. / Run 25 min. off the bike (55-min. spin class/25-min. run on treadmill)
  • Swim 60 min. (30-min. run)
  • Track workout (track workout with LUNA Chix team, 2.5 miles total)
  • Rest day (30-min. walk)
  • Long bike, 35-50 miles (20-mile bike ride to Sausalito)
  • Long run, 9-12 miles (13.1-mile RnRSF Half)

Adam Shane, owner of the Barry’s Bootcamp San Francisco (coming this May!) asked me to help pace him on Sunday since the Rock ‘n’ Roll race would be his first half marathon. It was a point-to-point race, so our crew Uber’ed over in a few different cars and met back up at the Beach Chalet near the race start.

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It was crowded, but well-organized. Hubby made his way to our assigned corral (two) because he wanted to try to get a PR in his second half marathon, but since I had decided to run this one for fun, I hung back with our group and we made our way into corral four.

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Before we knew it, the gun went off and the corrals were being released one by one. We knew ahead of time that it was a hilly course, so no one was super shocked when, almost immediately, we started winding our way up the streets.

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We took it easy, though, and kept a conversational 9:30-10:00 minute mile pace as we enjoyed in the great views (the weather couldn’t have been better — clear and mild with a light breeze) and made our way over toward the Golden Gate Bridge.

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I was especially pumped to  run into one of my favorite workout buddies, Pavement Runner. We took the obligatory selfie and chatted for a few minutes as we jogged along with his group. They were a roving party, playing music, taking pictures and starting impromptu dance parties!

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I knew my job was to get Adam to the finish, though, so I caught back up with the Barry’s crew and checked in to see how he was feeling. Luckily, he was getting a major second wind around mile seven, so he decided to push the pace and go for it for the last six miles.

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As you can see, we had a picture-perfect day on the bridge, but it was pretty crowded, so we ended up losing each other in the mix. I figured I’d either catch up with him further along or he’d continue to push for a strong finish, so I put my headphones on and just ran by feel at a comfortable pace.

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By the time mile 10 rolled around, the flat portion was over, and it was back to the hills…and they were no joke. Yeah, I’m in decent shape from triathlon training, but I’m learning that it can mean something quite different than being in peak half-marathon-racing shape. My legs and lungs started revolting on the back-to-back inclines.

So now it was just a mental battle — my body was capable, but my mind was second-guessing my fitness level. So I knew it was time to reach into the bag of mental tricks and set a goal on which to focus for the remainder of the race.

I hadn’t been tracking my time closely, but after spotting the clock at mile 11, I had a feeling I could pull off a sub two-hour finish if I maintained my pace and gave a kick at the end. I refocused (and spotted Adam about 100 yards ahead!) before bringing it in for the final push downhill to the finish. Final time 1:59:44.

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The best part? Reuniting with everyone at the finish and hearing their race recaps. Adam rocked a sub two-hour finish in his first half, Hubby nabbed a new PR, Vivi ran a strong race, the November Project was out in full force, and Brian (aka Pavement Runner) also stopped by to say hello.

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And coming in a close second as the best part of the day might have been the post-race stop Hubby and I made at Philz Coffee…seriously, the Dancing Water roast is nothing short of amazing.

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Stay tuned for week eight…and RACE DAY!

A blast from the past at the LUNA Chix Summit

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Back in February, I posted an interview with my high-school-teammate-turned-pro-triathlete Terra Castro who, after a successful 16-year career, has since retired and returned to her running roots, now competing as a LUNA Sponsored Athlete and coaching full-time.

She’s always been such a powerful influence with a positive message, that I have no doubt her business, “Be Bold Crew,” which specializes in coaching teenagers using mentorship and accountability, will make a meaningful impact.

But between learning to balance coaching with training for her first open marathon in fall 2014, Castro also takes time to work with Team LUNA Chix, whose mission is to bring women together who are interested in learning new sports, staying active and inspiring others to do the same.

She invited me to this weekend’s summit in Berkeley, Calif. to see firsthand how the local teams train, compete and support each other, while fundraising for LUNA’s non-profit partner, the Breast Cancer Fund.

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I stopped by for yesterday afternoon’s sessions — first up on agenda was a run clinic in which Castro coached captains on how to lead track workouts for their respective teams. We divided into groups and broke the session into segments with each group in charge of a specific aspect of the workout.

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Admittedly, I felt a little nervous walking in as a non-official team member, but that didn’t last for long; the ladies welcomed me with big smiles, kind words and open arms.

I even got some great swim pointers from Julie (from the Boston triathlon team) as we warmed up on the track, and Melanie (from the Austin run team) and I pushed each other during the 800 and 400 repeats. Thanks, guys!

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After a quick cool-down and recap, we made our way back to the shuttle — but not before exiting the track through an “encouragement tunnel” of cheers.

Castro summed up the team’s vibe perfectly: “Remember no matter what level of athlete you are to encourage and uplift others. True victory and joy can be found there.”

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Next up were breakout sessions to work on sport-specific skills, and I chose bike maintenance. Yep, if you remember my flat tire change adventure on my first long ride, you know that this is an area in which I could definitely pick up a few pointers.

Enter Dusty LaBarr, bike mechanic for the Luna Pro Team, who took us through everything from bike cleaning to tire changing , as well as safety precautions and other helpful pointers. While I may not look forward to my next flat, at least I’ll be much better prepared for it now!

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The theme of the weekend? Tell your story. As Castro said, “In sharing you story you can empower, encourage and ignite others to walk boldly within their own story.”

In that vein, we listened to all kinds of amazing, encouraging, inspiring and emotional stories during dinner — from Jeanne Rizzo (president and CEO of the Beast Cancer Fund) to the LUNA Chix Pro Team panel, along with several LUNA sponsored athletes and local team leaders.

It’s quite apparent that this group is a force to be reckoned with — not only are they competitive athletes who do well, but they’re also compassionate teammates who go above and beyond to do good, whether it’s supporting one another, encouraging female athletes of all levels, lending a hand in the community or working to raise awareness and funds to support the Breast Cancer Fund.

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The best part, though? Reconnecting with a dear friend.

Terra and I have our own story — we ran track & field and cross country together in Michigan many moons ago — and it was such a treat to get together again.

Needless to say, we had a lot of catching up to do…and I’m excited that we were able to start another chapter together after all these years!

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For more information about Team Luna Chix — or to get involved in your local team — check out their site here.

Fave Fix: My must-have swim gear for triathlon training

SwimGear

With the HITS Napa Triathlon coming up in less than two weeks, it’s time to start thinking about race-day prep. Spoiler alert: It’s a little more complicated than my usual running events, which require little more than shoes, shorts and a good sports bra.

So in anticipation of the big day, I wanted to share a few of my favorite gadgets and pieces of gear that I’ve been relying on throughout training. I’ve broken them down into two categories — ‘essentials,’ or the bare minimum needed to get in the pool, and ‘extras,’ which make workouts in the water a lot more enjoyable.

Swim Essentials:

– Cap: The  best 10 bucks I’ve spent toward swim gear was my Speedo silicone cap, which is much gentler on hair than the traditional latex versions

– Suit: As I mentioned before, it took me some time to find a suit that felt comfortable and had a flattering enough fit. Enter the Athleta Dive In Medley Tankini, which stays put lap after lap (and is also currently on clearance!)

– Goggles: Another training non-negotiable; be prepared to try a number of brands, sizes and styles to find the best fit for your head size and face shape. I’m partial to the Speedo Women’s Vanquisher Mirrored Goggle, which has a low-profile, inner-eye fit

– Watch: I’d argue that the Sportcount Lap Counter & Timer (LCT) is also an essential item. If you’re anything like me, you might still be able to get your swim on without it…but you’ll totally lose count of your laps mid-workout

Swim Extras:

– Wetsuit: Since the water temperature ranges from about 54-59° in Lake Berryessa this time of year, a wetsuit is recommended. I got a great deal on the Xterra Vortex Fullsuit Wetsuit, and so far it’s worked well on my (limited) open-water swims

– Accessories: In the pool, I’ll switch things up every now and then by using a kickboard to work on kick technique or a pull buoy to focus on my upper body. On my wish list, though? A pair of swim paddles, which help improve your stroke without putting extra stress on shoulders

– Personal Care: I’ve written before about my affinity for the TriSwim line of products (shampoo, conditioner, body wash and lotion), which I love for reversing the effects of chlorine on skin and hair. But I also love Foggies anti-fog cleaning wipes for keeping goggles clean, and my trusty pair of Old Navy flip flops for protecting feet in locker rooms and on pool decks

– Open-Water: You can never have enough large towels after an open-water swim — not only for drying off, but also as a changing curtain or car seat protector. Another great tip? Take a cue from surfers, and fill an empty laundry detergent jug with water for rinsing sand, dirt and other grime off feet post-swim

What are your must-have items for swimming? 

What’s the deal with cycling?

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In a recent post, I channeled Jerry Seinfeld and talked about some of the fun idiosyncrasies of swimmers in the style of his popular “What’s the deal with…?” routine. Well, now it’s time to turn to cyclists, the second discipline in the triathlon trifecta.

So without further ado, here are a few questions I’d like to pose to my fellow riders now that I’ve immersed myself in the cycling culture during training. For instance…

What’s the deal with aerodynamics? 

Ok, I know what it is and why it’s generally important. But spending thousands of dollars in an obsessive quest to shave off mere milliseconds? Sure, I get why the pros and age-group podium contenders do it, but let me be clear — I’m talking about us middle-of-the-pack racers here.

I’m competitive and I want to improve as much as the next person, but there’s a point where it starts to get a little silly. After all, as I overheard recently at a bike store, “The least aerodynamic part of the bike is the rider, and there’s only so much you can do with that.”

What’s the deal with “bike love?”

I never quite understood affection toward an inanimate object…that is, until I met Winnie.

My trusty Cannondale commuter got me through several sprint-distance triathlons just fine, but once I set my sights on longer races, I knew that an upgrade would be inevitable. What I didn’t expect was that my feeling toward biking would turn from ‘meh’ to maniacal as a result.

Quite simply, it was love at first sight. Not only is she beautiful, but every new adventure we tackle together has also been full of pure joy and exhilaration. Our relationship has been moving along quickly, but I’m hoping (with more time together) we can go even faster because I’ve got a good feeling about this one…

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What’s the deal with clipping in?

Just like aerodynamics, I understand the reasoning behind it, but still think it’s a funny concept. Especially the fact that falling over in slow-motion while clipped in is a rite of passage for many athletes.

What’s the deal with helmets?

Nope, I’m not talking about those oddly-shaped aero ones (although that could be a whole other blog post); I’m talkin’ about the fact that while bicycle helmets do a good job of keeping our skulls intact in a major crash, they do almost zilch to prevent concussions and other significant brain injuries.

Wait — what?!

Yep, I didn’t know that either…until a friend of a friend at a bike store mentioned it during our conversation about cycling gear. This article in Bicycling Magazine is a must-read on the topic; it goes into detail about bike helmets and the current state of the industry with respect to research on concussion and brain injury.

The article’s author puts it perfectly: “The choices cyclists make with their money matter. You can pretend to protect your brain, or you can spend more money and get closer to actually doing it.”

What’s the deal with the etiquette (or lackthereof)?

Finally, from feelings of intimidation when walking into bike stores to feelings of indignation upon being yelled at by cyclists while running and trying to share the road, I found it tough, initially, to develop the warm-and-fuzzies toward a culture that felt, well, kind of cold compared to running.

Luckily, however, my stubborn streak kicked in…along with a healthy dose of curiosity and a determination to succeed. So, sure, I’ve still got days where I suffer from major imposter syndrome (a “runner in cyclist’s clothing,” as I call myself), but it’s usually overridden by those feelings of euphoria mid-ride.

And for every person who went whizzing by without so much as a, “You ok?” while my girlfriends and I were on the side of the road trying to troubleshoot our first tire change, there have been others who warmly welcome newbies with open arms. Case(s) in point: my Coeur teammates, who patiently took me on my first long ride (clipped in, no less) — not to mention Gethyn, my “bike matchmaker” from Hank & Frank Bicycles, who helped me navigate the first-real-bike-purchase process.

Thank goodness for them — otherwise, there’s a good chance I might have been trying to compete in next month’s triathlon on my old mountain bike!

Any other cycling eccentricities that make you go ‘huh?’