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

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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? 

HITS Napa Olympic Triathlon: Week 5 training recap

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It was no surprise that when both my training plan and travel schedule ramped up this week, my anxiety level quickly followed suit…that is, until I stopped fighting it and decided to go with the flow (sipping Pina Coladas poolside also proved helpful with this). It’s the Golden Rule of training: Sometimes you’ve just got to take a few steps back in order to move forward.

I had been hitting it pretty hard the past few weeks, and with a tweaky knee and some nagging plantar fascitis, my body seemed to be telling me to slow my roll. So a day after I got back from Michigan, Hubby and I boarded a plane to Costa Rica with some friends for what might be our last official “spring break.” It was the perfect opportunity to embrace some recovery time — and enjoy Pura Vida.

Here’s how the week played out…

Week 5 Olympic Distance Training Plan – planned & (actual)

  • Swim 60 min. (bodyboarding in the ocean – CR)
  • Bike 60-90 min. / Run 30 min. off the bike (55-min. spin & 25-min. treadmill run – MI)
  • Swim 60 min. (swimming around in the ocean – CR)
  • Easy run, 45-60 min. (30-min. treadmill run – CR)
  • Rest or active recovery (rest/travel)
  • Long bike, 90-150 min (70-min. recumbent bike – MI)
  • Long run, 9-12 miles (5-mile outdoor group run – CR)

Although I missed my long run, the five-miler was in some pretty intense heat and humidity, so we decided that the qualitative effort had to count for something extra. Then it was time to enjoy some views…

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And make some new friends! Here’s Hubby with an adorable Capuchin monkey. They may be small in stature, but they’re big in personality.

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We took an incredible Crocodile River Tour in which one of the guides hand-fed all kinds of crocs — from a new baby they were training up to an 18-footer they nicknamed Osama bin Laden.

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And on another tour of Manuel Antonio National Park, we encountered all kinds of creatures, including this juvenile Three-Toed Sloth. Hubby spotted him in the woods, so our guide went over and grabbed him to give us a closer look.

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In between, we enjoyed some of the local cuisine. My favorites were the fresh fruit (pineapple, mango and papaya), hand-made tortillas and empanadas, plus Gallo Pinto, a traditional mix of rice and beans.

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Here are Christian and Matt, our travel companions, flexing to demonstrate how we got a little balance and strength training in (sort of) while touring the hanging bridges and ziplining through the rainforest.

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We rounded out the week with a little surfing (Hubby and Matt) and bodyboarding (Christian and me) at Jaco Beach, a prime spot to catch some waves.

Although I didn’t get a structured swim workout, splashing around in the ocean and learning to navigate the powerful waves definitely helped me develop some more open-water swim confidence.

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Stay tuned for week six…I’m on more travels, but will be trying to keep better consistency with training!

HITS Napa Olympic Triathlon: Week 4 training & Lifetime Indoor Tri recap

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Things got real this week an impromptu Lifetime indoor triathlon that my friend Colleen and I did while while I was visiting family at home in Michigan. We signed up for the time-based event (10-min. swim/30-min. bike/20-min. run)  on a bit of a whim because the theme was, “Inspiration Without Intimidation,” so it seemed like the perfect way to ease into racing season.

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Final results are still TBA (update: I finished fourth among the ladies and twelfth overall) but I’m happy with my performance. The swim, as expected, still needs some work. I completed maybe 17 or so (update: 17.5) lengths of the pool before the whistle blew, but I never got my breath under control enough to get into a real rhythm.

I did make up for it on the bike because we were allowed to keep a low resistance while spinning, so I tried to maintain a quick cadence and a speed in the 46-50 mph range. After a half hour, I hit 23.9 miles, and even got a kudos from my lane partner from the pool because we were pacing off each other for most of the ride.

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Before we knew it, it was time to hit the treadmill, which requires a very different mindset from running outdoors while racing. As long as we kept the incline at zero, we could set it to whatever pace we wanted, which is definitely more art than science when you’re used to running more by feel towards the end of an event.

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I warmed up with a minute at 6.8, then decided to push it up .2 mph faster every two minutes for as long as I could maintain it. There were a few minutes around the 8.8 and 9.0 mphs points where I almost hesitated when it came time to speed up, but knowing that there were just a few more minutes to go helped me hold on.

Well, that, and the fact that my new racing buddy next to me had his speed set to 10.7 mph near the end. My competitive juices started flowing; I wasn’t racing him, per se, but the fact that he was still going strong made me realize I could give more, as well. So I kicked it up to 9.7 mph for the last minute to hit 2.8 miles at the end of our 20 minutes.

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I highly recommend an indoor race if you’re wanting to test the triathlon waters. Not only is it a great way to get a feel for the flow of the different disciplines (and the transitions in-between), but it’s also the most controlled environment possible for an event.

Bonus: It’s also smart to do it with a good friend, so you can help each other wrestle into your respective spandex outfits after the swim portion; we all had a few good laughs in the locker room trying to streamline that process!

Here’s what the rest of the week looked like from the training plan…

Week 4 Olympic Distance Training Plan – planned & (actual)

  • Swim 60 min. (50-min. pool swim)
  • Bike 60-90 min. / Run 30 min. off the bike (55-min. spin & 25-min. treadmill run)
  • Swim 60 min. (Lifetime Indoor Tri: 10-min. swim, 30-min. bike, 20-min. run)
  • Easy run, 45-60 min. (60-min. runch)
  • Rest or active recovery (rest/travel)
  • Long bike, 90-150 min (45-min. recumbent bike)
  • Long run, 9-12 miles (9-mile treadmill run)

And here’s a few highlights from the week, starting with a “Ladies Who Runch” edition of our Monday SweatGuru run. It was just Maria and me this week, as most of the usual crew was traveling or recovering from last week’s LA Marathon.

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Tuesday was a travel/rest day, as I said goodbye to San Francisco for a bit. I heard I left some pretty amazing weather behind, but was rewarded with this parting shot from the plane on my way out.

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Quite a different view from my current one, which is winter in the Midwest — and that means one thing: Snow. Throw in some cold temperatures, wind chills and ice for good measure, and you’ve got a recipe for a modified training schedule.

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Especially when the roads look like this; the last thing you want to do is leave the warm house and go jump in a pool. But I did it! It’s all about being flexible and changing with the environment to hit your mileage for the week.

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And as much as I wanted to get another run in outside, the fluctuating temperatures and weather conditions have made it more of a gym-based training week, which is fine by me. It’s fun to switch things up, especially when you can enjoy a nice view during your treadmill runs.

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And I’m loving this pool. I used to be a member at Lifetime Fitness when I lived in Michigan and Illinois, so coming back for some workouts always feels like a happy homecoming — especially when I have the lap pool to myself. No better ‘me’ time than an empty pool and 2,000 meters!

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Stay tuned for week five…

Swim musings: Channeling Jerry Seinfeld

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I’ll be the first to admit that we runners have our quirks (snot rockets, crazy tan lines and an affinity for talking about GI issues, to name a few), but like any healthy relationship, you take the good with the bad, right?

But now that I’m taking things to the  proverbial ‘next level’ with swimming and cycling, I’m starting to notice some funny peculiarities in the other disciplines, as well. And each time that happens, I smile to myself because I can hear Jerry Seinfeld’s voice in my head with his “What’s the deal with…?” schtick.

For example…

What’s the deal with goggles? 

I can never seem to get the suction just right; either they’re just a tad loose and water leaks in, or they’re airtight and sucking my eyeballs out of my skull. Then what follows is the lovely no-amount-of-makeup-will-cover-these under-eye circles that are anything but flattering.

What’s the deal with swim lane speeds?

I get it, it’s more of a suggestion than a hard-and-fast rule. But does anyone else get self-conscious about choosing a lane when it’s crowded and there aren’t many options? I’m not about to pretend like I can hold my own against the Michael Phelps-lookalike in the fast lane, but I certainly prefer not to bob and weave around the lady who’s taking up one whole end of the slow lane with her water aerobics routine.

What’s the deal with locker room etiquette?

It never fails — at the exact moment I’m wrestling out of my wet swimsuit or awkwardly hopping around trying to tug some clothes back on, someone shows up and needs to get into the locker right next to me. Urgently.

What’s the deal with getting into the zone?

Unlike running, cycling or even open-water swimming, where I can admire the scenery and entertain myself with the pursuit of a destination, staring at that black line for 45 minutes can get monotonous. But as soon as I focus on drills or — the opposite — get lost in my thoughts as a way to keep my mind occupied, I inevitably lose count of where I’m at in my workout.

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Side note: I finally outsmarted myself here and got a SportCount (i.e. sanity-saver) so I can concentrate on things other than ticking down lap numbers. I just hit the button with my thumb each time I complete a full lap, and it keeps track of total time, number of laps and average time per lap (including fastest and slowest laps).

What’s the deal with training swimsuits?

It took me a good month of testing several suits to finally find a brand and style that worked well for my body type (read: opposite of your stereotypical swimmer). God bless you if you’re among the 0.5 percent who looks good in one of those one-piece Speedo suits.

I’ll stick to my Athleta tankini, thank you very much,  and will be in the medium-speed lane, if you need me!

Got any athletic eccentricities you care to share?   

HITS Napa Olympic Triathlon: Week 3 training recap

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As I mentioned last week, we’ve got a new addition to the family: Meet Winnie!

We’re still getting to know each other, but like an over-eager contestant on The Bachelor, I’m already thinking that this could be love. She’s sleek, sexy and speedy. She’s got some nice curves. And she just so happens to be the same colors are my college mascot, Willie (hence the name).

I’d be remiss if I didn’t give a shout out to Gethyn at Hank & Frank Bicycles (his sister Amy is a November Project pal who joined me on the recent Coeur ride). He was beyond helpful; not only was he patient with a newbie who had a lot of (stupid) questions, but he also managed to make the whole buying-a-first-real-bike process a pleasant one.

So you’ll no doubt be hearing a lot about my adventures with Winnie…but new #bikelove aside, here’s what the week looked like in terms of training.

Week 3 Olympic Distance Training Plan – planned & (actual)

  • Swim 45 min. (50-min. pool swim)
  • Bike 60-90 min. / Run 20-30 min. off the bike (60-min. spin & 20-min. treadmill run)
  • Swim 45 min. (30-min. pool swim)
  • Easy run, 45 min. (60-min. runch)
  • Rest or active recovery (yoga)
  • Long bike, 90-150 min (45-min. spin)
  • Long run, 9 miles (Brick: 120-min. bike & 45-min run)

And a few highlights: We started the week off on the right foot with another SweatGuru office runch. Congrats to Pavement Runner and Jamie Walker, by the way, for completing this weekend’s LA Marathon!

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Thankfully, Tuesday’s brick went much better this week because I stayed on top of my fueling. It’s amazing what a bottle of Osmo Nutrition and a Bonk Breaker bar can do during a long workout.

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Wednesday was a double whammy. The November Project crew was up and at ’em early with a body weight workout in the park.

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Then Jamie and I met up for a few laps during lunch.

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Thursday evening, I joined my college friends Vivi and Brian for a SoulCycle ride. And in the process, I also recruited Vivi to meet me in the pool the next morning…so before I knew it this was my view again.

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Saturday was a rest day because we had our friends Sam and Liza in town for the big alumni weekend at Hubby’s school. It also meant that we got to get all cleaned up for a night on the town at the annual Legacy Ball.

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So as you can imagine, by the time Sunday morning rolled around the last thing I wanted to do was go for that long run on the schedule. So instead, I decided to switch things up and went for a scenic — yet still challenging — ride with Hubby.

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It was my first major ride on Winnie, and I’m happy to report we both held our own trying to tackle the terrain (some long climbs, plus an 18 percent grade descent on the back portion).

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We felt so good after the ride (although you may not be able to tell from my poor form below) that Hubby and I decided to make it into an impromptu brick workout and ran a quick five miles along Crissy Field to the Golden Gate Bridge and back.

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We rounded out a busy weekend at a carb-filled pasta dinner with some more friends who were in town, Lesley and Josh. All in all, a great start to what looks to be a very busy month.

Stay tuned for week four…almost halfway there!

#SwimmerProbs: Getting rid of my ‘chlorine cologne’

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When it comes to swimming, I’m somewhat of a late bloomer. When I first started training for my triathlon, I’d wear the smell of chlorine like a badge of honor: It meant that I had stuck to the day’s training schedule, rising in the dark to trade the warmth of my bed for the rude awakening of a cold-water plunge.

But after a few weeks, the romance quickly faded…not unlike my hair color. To add insult to injury, my skin was also feeling itchy, tight and irritated.

In my search for an effective, inexpensive (hey, all that tri gear isn’t cheap) solution, I stumbled upon TriSwim, a line of chlorine-out hair and skin care that worked like a charm. So much so, in fact, that I tested the other two products in SBR Sports, Inc.’s portfolio — Foggies (anti-fog cleaning wipes) and TriSlide (spray skin lubricant) — with the same success.

That’s when I knew I had to speak with Karen Allard, company founder, mom of four and competitive triathlete. She called me from her home in Southern California to answer a few questions I had about her products, how the company came about, triathlon tidbits (her fave race is Ironman 70.3 Vineman), as well as advice for women who want to break into the field.

Source: Coast Magazine

Source: Coast Magazine

Kinetic Fix: Tell us about your athletic background & how you got the idea for SBR Sports, Inc. 

Karen Allard: I come from a long line of entrepreneurs and grew up business-minded. I was a triathlete, a USET coach, and I owned a triathlon team in Southern California, which meant I was always in a pool, sometimes four to five days a week. My hair was just getting trashed.

I saw a need for a salon-quality line that would take away chlorine without stripping hair, but I also wanted to keep the price low for athletes (because the last thing they want to spend more money on is personal care products!). We take such good care of our equipment and nutritional needs that we often neglect skin and hair care — until it’s too late. So what started as more of a project turned into a business.

KF: How did the product line grow from there? 

KA: Well, I have a marketing background, along with psychology and art, which is a good combination when trying to market to niche group! We only had a few thousand dollars, so we put samples in Ironman bags, and things blossomed from there. We started with TriSwim shampoo, body wash and lotion — and six months later, we had a request for conditioner.

All of the products we create are out of a need — I figured if I need it, then other people would, too. For example, before TriSlide, we used to put our wetsuits on with Pam. I didn’t believe the vegetable base would really break down neoprene until it happened to me one day: I went to take my wetsuit off, and it had disintegrated on my shoulder into a black tar.

I liked the spray application, and I liked using silicone to prevent blisters on my feet, so we combined the two. It was originally meant for wetsuits, but it has amazing anti-chafe properties, so anyone who is an athlete can use it — like my son, who plays lacrosse at college and uses it to prevent chafing at the seams of his uniform.

And Foggies came about during an open-water swim. I was about to hop in the water, and I needed a clean cloth to wipe the tear drops out of my goggles, but I didn’t have anything. So, again, we combined the two — you get a controlled application of anti-fog that dries on the lens without a need to wipe it off. When it hit the market we had some doubters, but once people try it they see how well it works.

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KF: What’s been the most challenging part of the journey thus far? 

KA: Not only do we have to get the product into the market, but we also have found a need for education about the effects of chlorine. If people aren’t swimmers, they tend to see the line more as beauty products than necessities. But, over time, chlorine can be destructive to your hair and skin — just look at what it does to your swimsuit!

KF: So why is TriSwim more effective than just taking a shower with regular shampoo, soap and water?

KA: We use sequestering agents that isolate the chlorine molecules, surrounding them so they can be rinsed off and down the drain. Soap, because there’s no sequestering agent in there, basically ignores the chlorine. Our products are designed to target not only chlorine, but also salt water and bromine, which is often found in hot tubs.

Also, it’s important to address some misleading information: A lot of beauticians tell athletes to use clarifying shampoos, but that actually does more damage to hair. Clarifying shampoos are specifically designed to take away things like gels, mousses and hairsprays — not chlorine. Plus, you’re only supposed to use them twice a week, but a lot of athletes use them every day. It totally strips hair. TriSwim is specifically formulated to take away chlorine, then add moisture and hydration back in.

KF: Switching gears for a final question…as owner of a female-fronted endurance company, do you have any words of wisdom for other women who want to break into an industry that’s still somewhat of a ‘boys’ club?’

KA: Most of the owners of businesses in the fitness market are still men, yes. But I’ve found that if you know your stuff – and not only ‘talk the talk,’ but also ‘walk the walk’ – it does level the playing field. That, and keeping a good sense of humor helps, too!

Thanks very much to Karen for taking the time to chat. For more information about her company and its products, visit the SBR Sports, Inc. website

HITS Napa Olympic Triathlon: Week 2 training recap

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Week two is in the books, and there’s one major thing I’ve learned so far in this journey: I’ve gotta give some mad props to triathletes. They’ve either figured out how to clone themselves or they’ve officially cracked the code when it comes to time management.

I always thought I was decent at multitasking, scheduling and being organized. But as I ramp up my training after last week’s 30K, I’m realizing that there’s a huge difference between training for a running race and training for a triathlon — and I mean beyond the obvious focus of “swim-bike-run” versus “just run.”

Maybe it’s because I’ve been doing it for so long, but falling into a weekly running schedule is pretty much second nature. Swap in a few sessions in the pool on two wheels — or worse, the time-intensive “brick” workout — though, and both my mind and body start reeling.

Not only does it take a concerted effort to make sure I space things out properly (avoiding two days of the same thing in a row), but it takes extra time, planning and equipment. I’m also tired. And hungry. Hubby might even go as far as to say I’ve been “hangry” on more than one occasion, so proper recovery and fueling is critical.

Not that I’m complaining…I’m getting closer to finding a good routine and rhythm in training. And I have moments where I feel like things have started to “click” when it comes to swimming and biking — not to mention I feel like I’m discovering new (read: long-unused) muscles each week.

But I also dozed off around 9 p.m. mid-dinner party on Friday evening…which is understandable, considering I had lifted in the morning and did a 45-min. spin class after work. But nonetheless, still slightly mortifying.

So here’s how the week panned out in planned versus actual workouts.

Week 2 Olympic Distance Training Plan – planned & (actual)

  • Swim 45 min. (50-min. pool swim)
  • Bike 60-90 min. / Run 20-30 min. off the bike (60-min. spin & 20-min. treadmill run)
  • Swim 45 min. (50-min. pool swim)
  • Easy run, 45 min. (60-min. runch)
  • Rest or active recovery (yoga)
  • Long bike, 90-150 min (45-min. spin, strength training)
  • Long run, 9 miles (12-mile run)

If you follow me on Instagram, you’ve seen a few snapshots of the week’s workouts in action, but here are some of the highlights, starting with Monday’s 6-mile “runch” with the SweatGuru team and special guest, my pal Pavement Runner!

photo (29)Then came Tuesday’s yoga session, watching the lovely Jessica Mishra and Jamie Walker balance in the air with the greatest of ease. I mean, how’s this for inspiration during your practice?

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My Wednesday bike-run brick was a learning experience. Namely, I’ve got to practice better mid-workout fueling for these longer stretches (I felt super dizzy 15 minutes into the run).

I’ve also got to figure out how to more gracefully ease into the run when my legs are feeling like jello (thanks to Doris Steere for the words of wisdom regarding intervals!).

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During Thursday’s pool workout, I kept myself preoccupied with self-taught form drills (focusing on a different body part each lap), as well as some “sprints” (I use the term loosely) thrown into the mix for good measure.

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Friday’s aforementioned lift and spin left me a bit sore and worse for wear during Saturday’s run, but we had a break in the rainy weather, so Hubby and I decided to take full advantage of it.

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Our planned nine-miler morphed into 12 when we took a detour to the ocean to watch the storms out at sea. It’s days like these that we can’t believe we actually live in such close proximity to all this natural beauty.

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By Sunday morning, however, the rain was back with a vengeance, so we wimped out from our planned Aquatic Park open water swim in favor of a second pool session for the week.

Running in the rain? It’s fun to take a day and play. Swimming in the rain? I’m just not there yet.

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And that’s a wrap for week two…stay tuned for next week, in which I’ll be announcing a new addition to the family!

HITS Napa Olympic Triathlon: Week 1 training recap

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Whew, what a week! 

Usually when I set a start date for training and work out the weekly schedule, I make every effort to stick to it (within reason). But with my 30K race smack-dab at the end of this first week, it’s pretty safe to say that most of my focus was heavily weighted toward that one particular discipline.  

Here’s what was on the schedule — and what actually ended up happening (in purple)…

Week 1 Olympic Distance Training Plan: 

  • Swim 45 min. (45 min. spin class)
  • Bike 60-90 min. / Run 20-30 min. off the bike (45 min. spin class)
  • Swim 45 min. (45 min. swim)
  • Easy run, 45 min. (easy run, 10 miles)
  • Rest or active recovery (Rest)
  • Long bike, 90-150 min (45 min. spin class)
  • Long run, 9 miles (30K trail race, 18.5 miles)

As you can see, running was the theme of the week; I only got in one swim at the pool, and the three bike sessions were indoor spin classes, so the name of the game for week two will be to get my act together when it comes to following the suggested workouts — and taking the swim and bike portions outdoors. 

But first, a peek at the week’s highlights: First up was the 10-miler I squeezed in early on to shake out the legs before Saturday’s race. One of my favorite scenic routes is over the Golden Gate Bridge to catch some great views of the city on sunny days. 

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Next up was the lone pool workout. The good news is that I’m getting much more comfortable in the water, so I’m trying to work more on refining my form and technique…and hoping to use this confidence to start chipping away at that open-water swim! 

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My three spin classes were all for fun reasons, which made each a special event: The first was to accompany my college friend Brian on his first SoulCycle ride, the second was to celebrate my friend Mariana’s birthday, and the third was an office outing with the SweatGuru crew…now that’s what I call a “happy hour.”

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Finally, I capped of the week with Saturday’s 30K with Vivi and Molly. Here’s an action shot from one of the mid-race climbs. 

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Stay tuned for week two…where I actually get with the program! 

 

Fit Fix: Catching up with triathlete Terra Castro

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Terra exiting the swim at the 2012 Ironman Louisville race

In my last post, I talked about prepping for my upcoming Olympic-distance triathlon and, in light of this new adventure, I thought it’d be fun to revisit a previous interview I did with my friend Terra Castro, a retired professional triathlete (although don’t let the ‘retired’ fool you; she just won a recent race in our hometown).

I had the pleasure of running alongside Terra during our high school track and cross country days in Michigan, and when she wasn’t leading the team by example, we’d inevitably find her cheering every last person across the finish line. So it was no surprise to any of us when this unparalleled display of work ethic, dedication and heart allowed Terra to achieve her dream of becoming a professional triathlete and racing around the world. 

But even though she closed that 16-year chapter of her career last year, Terra shows no signs of slowing. She continues to teach Team Luna Chix clinics and coach track and cross country, which no doubt will allow her to mold, motivate and inspire generations of athletes to come. Below is an excerpt of my chat with this all-around amazing lady.

Kinetic Fix: What is it that you love about triathlons, so much so that you made it a career?

Terra Castro: I love the challenge that is triathlon: How mentally tough it makes you, and how there are three sports so you always have stuff to work on and improve. I love that it brings people together from all walks of life. I was able to make a living at it, which was a blessing, but even as  professional triathlete it was so cool to race alongside other age group competitors, including my mother and grandfather.

KF: What, in your opinion, are the benefits of multi-sport events?

TC: The variety of the three sports keeps you motivated, and you don’t get bored because there’s always a challenge ahead. It promotes endurance development; you become really fit due to the demands of multi-sport races. It’s beginner-friendly, and there are all types of distances and race options for everyone – from sprint distance to Ironman, aquathon to aquabike – everyone can compete!

It’s also a great way to meet people and have fun, plus you learn about yourself and become much stronger and more focused in the process. And, last but not least, finishing is a huge achievement; it never gets old seeing someone cross the finish line in their first race. The moment is priceless!

KF: You’re on a gluten-free diet – why, and how did that factor into your training?

TC: I found out in 2000 that I have Celiac Intolerance. I wasn’t recovering from training, and had huge GI issues, a weak immune system, etc. Since then, I have focused on being gluten-free, dairy-free and egg-free. In training, I just planned more specifically my meal menu and layout – especially on training days – because I couldn’t just grab a bagel or a sandwich (I need the gluten-free version).

Source: Competitor.com

Terra at the 2011 Ironman 70.3 race in Austin (Source: Competitor.com)

KF: How do you pass the time during workouts?

TC: During training I am focused on the skill in the session – the task at hand – so I don’t use music. Unless I am on the treadmill or riding the bike on my trainer inside…then I must have jams to keep the energy high!

KF: So what’s on your iPod right now?

TC: I have an iPod, but I don’t know how to use it, which is sad because my brother works for Apple! I use Pandora on my phone; I LOVE Mumford and Sons, but I still keep to Detroit roots with Eminem.

KF: Back when you were in full training mode, what did a typical day look like for you?

TC: It depended on the day; triathlon is three sports, so on bigger days I’d wake up early and start with coffee, a snack and morning bible study before I headed to the pool. I’d be in the water at 6am for an hour and 15 minutes, and then head back home for breakfast and onto the bike for a few hours.

I live in Arlington, Va., so I’d head out to Maryland past the National Monuments (never gets old!) before going home to refuel and nap (recovery is key to training!) in my Recovery Pump. The evening workout was usually a run of an hour through the hills of Arlington, then I’d have dinner by 7pm, and I’d be in bed by 9:30. Wake up and repeat!

KF: One last question – what’s your advice for beginners who are hoping to tackle their first triathlon this season?

TC: First, remember the key is to have fun, so don’t put too much pressure on yourself. Tackle one thing at a time, focusing on the process and not the big picture because it can be overwhelming. Next, take the time to train properly, but keep it simple – even if it means getting your ride in as commuting to work or your run as chasing the kiddos around the track. Finally, find a local training group or friends to hold you accountable and keep you motivated when you want to just sleep in!

To keep tabs on Terra’s latest adventures, check out her website and blog, or follow her on Twitter here.

The plan: HITS Napa Valley olympic-distance triathlon

Source: David Kiviat

Source: David Kiviat

Now that I’m going to look the part (a.k.a. a runner in some pretty sweet triathlete’s clothing, thanks to Coeur Sports), it’s time to get serious about training for my first Olympic-distance race, which is set to take place in April at HITS Napa Valley.

The 6.2-mile run? No problem; I know it’ll be tough, but doable, especially with all the trail time I’ve been logging in preparation for this month’s 30K. But the 1500-meter swim and 24.8-mile bike? Ha! That’s another story altogether.

When I registered, I told myself that I wouldn’t let my lack of comfort in the water or on two wheels hold me back, and thus created a four-step plan of attack. Here’s how I’m breaking down the process of getting myself to the start line…which, oddly enough, seems more daunting at this point than getting from there to the finish.

Step 1: Get reacquainted with the other disciplines

You know the saying, “it’s like riding a bike,” which means it’s easy to recall how to do something you’ve already learned? Well, that’s a downright lie. My childhood swim lessons and neighborhood bike rides clearly didn’t translate to automatic success in tackling the swim and bike portions of triathlon, so I’ve been putting in time at the local pool and in spin classes to create a solid endurance base for each discipline.

Step 2: Ease into open water and the road

Once I could do a full 1600 meters of laps and had countless spin classes under my belt, it was time to bite the bullet and take my workouts into the terrifying great outdoors. Enter the open-water swim and road bike, both still very much works-in progress at this point. I know I can handle the distances; it’s just a matter of developing confidence and the respective skill sets needed to handle inevitable variables as they arise, be it cloudy water or a rogue skateboard that crosses my wheel path.

Step 3: Get psyched up (and geared up)  

It’s always a bit of a chicken-and-egg scenario when you’re getting into a new sport: Having decent gear makes the learning process more enjoyable, but when you don’t want to sink a lot of cash into it when you’re just starting out. So I waited until I found a good deal on an XTERRA wetsuit to buy one, and I’m making due with my “vintage” (read: Craigslist) Cannondale road bike.

I will, however, be making the leap to clipless pedals so I can wear cleats to maximize efficiency. This is something I’ve been obsessively extensively researching because I’m not thrilled about the idea of having my feet stuck in case of an emergency. Cycling snobs be damned, this noob decided to transition slowly with a set of easy-in, easy-out Shimano Click’r pedals. I’m sure I’ll have some stories to share after I install them and attempt to test ’em out…

Step 4: Pick a plan…and stick to it

Last but not least — and because it’s my first Olympic-distance event — I’m looking to follow a pretty specific plan to make sure I feel properly prepared come race day. My friend Kelly just so happens to be deep in the throes of training for her first full Ironman, so I figured there’d be no better brain to pick when it came to this.

She recommended a book called The Woman Triathlete, which features advice from an all-star cast of female triathletes and coaches. It also contains training plans for each of the distances, and the eight-week Level I Olympic Distance Training Plan looked like a winner. Day one of training starts on February 17, and I’ll be tracking my journey here, so stay tuned!