April 3, 2014

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

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?

Posted in Fave Fix, Favorite Products, Gear, Swimming, Training, Triathlon
9 Comments

April 1, 2014

What’s the deal with cycling?

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…

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?’

Posted in Biking, Cycling, Humor, Reflection, Training, Triathlon
5 Comments

March 26, 2014

HITS Napa Olympic Triathlon: Week 5 training recap

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…

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.

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.

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.

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.

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.

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.

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

Posted in Cycling, Running, Swimming, Training, Travel, Triathlon, Vacation
11 Comments

March 24, 2014

Combatting every athlete’s ‘dermy’ little secret: Dry skin

Source: David Brinley/Runner’s World

Sun. Sweat. Wind. Chafing. Chlorine.

We talk a lot about the benefits of a good workout, but we often overlook the toll that training can take on our skin.

That dryness, tightness and cracking is not only painful, but it can also leave you prone to infections. And let’s face it, when I’m trying to stay on top of our already-jammed training schedule, the last thing I want is to end up sidelined by an issue with my epidermis.

But don’t worry; you don’t have to be left high and dry. Dermatologists say there are plenty of ways to find relief by implementing a few simple changes to our daily lives.

“Keep your baths and showers short and make sure you use warm, not hot water,” says board-certified dermatologist Stephen P. Stone, MD, FAAD, professor of dermatology and director of clinical research, Southern Illinois University School of Medicine, Springfield. “Switching to a mild cleanser can also help reduce itching, and be sure to gently pat the skin dry after your bath or shower as rubbing the skin can be irritating.”

Dr. Stone shares a few more tips to relieve dry skin:

1. Apply moisturizer after getting out of the bath or shower. Ointments and creams tend to be more effective than lotions. Slather it on while skin is still damp to seal in moisture.

2. Read ingredients on skin care products. Deodorant soaps, alcohol-based toners and products that contain fragrance can irritate dry, sensitive skin. I look for more natural skin products with fewer ingredients to help reduce flare-ups.

3. Use a humidifier to add much-needed moisture to the air. Bonus: It also keeps nasal passages and sinuses from drying out; otherwise they won’t produce enough mucus or the mucus becomes too thick and can’t drain, making germs more likely to cause infections.

4. Wear soft fabrics that breathe, such as 100 percent cotton. If you want to wear wool and other rough fabrics, wear a soft fabric underneath. I break this rule while training (synthetics wick sweat better), but try to follow it otherise.

5. Don’t skimp on hand washing, which can remove harmful bacteria and viruses — especially at crowded gyms! If you need to wash your hands frequently, moisturizing hand sanitizers are a good alternative.

6. Apply hand cream after each hand washing. If more relief is needed, dab petroleum jelly on your hands before bed. If your hands are frequently immersed in water, wear waterproof gloves to help protect them.

I’d also add a few sport-specific tips of my own to the list:

7. Stay sun smart. It’s better to be safe than sorry, so slather SPF on all exposed areas — not only to keep skin from drying out, but also to help prevent skin cancer problems later.

8. Get rid of that ‘chlorine cologne.’ I recently interviewed Karen Allard, creator of the TriSwim product line, who spoke about the importance of removing chlorine molecules from skin post-swim.

9. (Don’t) show some skin. Combine cold temperatures and low humidity with long hours of exposure, and you’ve got a recipe for windburn. Protect delicate skin by wearing layers, and on harsher days, consider face masks, gloves, arm warmers, etc. to shield yourself from the elements.

10. Prevent potential problems. We all have those special hot spots that form from constant rubbing and chafing during long runs and rides, so lubricate skin ahead of time with products such as Ruby’s Lube, TriSwim and BodyGlide.

How do you minimize the damage to your skin during workouts?

Posted in Beauty, Expert advice, Healthy Habits, Reference, Training
7 Comments

March 16, 2014

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

Stay tuned for week five…

Posted in Cycling, Endurance, Events, Race Recap, Racing, Running, Swimming, Training, Triathlon
9 Comments

March 12, 2014

Swim musings: Channeling Jerry Seinfeld

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.

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?

Posted in Favorite Products, Humor, Reflection, Swimming, Training, Triathlon
13 Comments

March 10, 2014

HITS Napa Olympic Triathlon: Week 3 training recap

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!

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.

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

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

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.

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.

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.

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).

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.

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!

Posted in Cycling, Endurance, Running, Swimming, Training, Triathlon
6 Comments

March 2, 2014

HITS Napa Olympic Triathlon: Week 2 training recap

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!

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?

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!).

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.

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.

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.

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.

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!

Posted in Cycling, Endurance, Running, Swimming, Training, Triathlon
7 Comments

February 24, 2014

HITS Napa Olympic Triathlon: Week 1 training recap

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.

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!

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.”

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.

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

Posted in Cycling, Endurance, Running, Swimming, Training, Triathlon
12 Comments

February 18, 2014

5 quick tips for taking your running to the trails

One of my new running goals is to spend some time getting comfortable on the trails in 2014. Not only is the soil a more forgiving surface (much to the delight of knees and other joints), but the uneven terrain and occasional obstacles also make dashing through the woods a more exciting — and challenging — way to train both mind and body.

So if the thought of another day on the treadmill has you running for the hills, embrace it. You may have to slow your roll slightly in the beginning to master a different form and technique, but the benefits of trail running are well worth the effort.

How? Well, not only does it burn more calories than a run on your usual route, but it also does wonders for your balance, agility and coordination. Below are a few tips to help make your transition to the trails a breeze this spring.

1. Use correct footwear. Regular running shoes work for clear-cut paths, but for rocky routes, you’ll need special trail-running kicks, which provide better protection and traction over uneven terrain.

2. Ease into it. Acclimate leg muscles and ankle joints slowly by starting out on a flat path for short outings, increasing your time and distance by no more than 10 percent each week.

3. Adjust speed and stride. Take shorter steps and lift your feet higher to avoid pesky roots and rocks, and don’t be afraid to walk up steep hills or over tricky hurdles like streams or logs.

4. Keep an eye out. Your best bet to avoid getting tripped up by obstacles is to keep your gaze on the trail – about 10 feet ahead – to give yourself enough time to react.

5. Mind your manners. Follow the rules of the road, and stay to the right of the trail, avoiding a potential collision with oncoming traffic and allowing faster runners to pass on your left.

What’s on your list of running goals for the New Year?