HITS Napa Valley Olympic Triathlon: On heart & courage

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Well…what can I say? Sometimes it just isn’t your day.

Or, as I told a friend, “Sometimes you kill the race, and sometimes it kills you.”

Official finish time: 4:04:23.

Let’s play a little game that Hubby and I enjoy after a hard day: High/Low…

Low? That time. Ouch. It’s a full 34+ minutes than my worst-case scenario guesstimate. Granted, a sore throat and low-grade fever came into play (I suspected during the race, and confirmed after) — but no excuses: There were a few other factors than played into how the race ultimately went downhill down. I’ll dive into those in the full recap (coming Wednesday).

High? First was the fact that I finished. There were a few moments where either my mind or my body were begging me to bail, but I ‘sucked it up, buttercup’ and got it done, which I’m proud of. Second was the people. I had an inspiring experience with a different person throughout each of the legs, and that was just the push I needed to keep going when the going got tough. More on that Wednesday, too…

But in the meantime, congrats to a few of my family and friends who completely rocked it out there: Hubby for nabbing a new PR (he’s on a roll after last weekend’s half marathon!), Tara for completing her first Olympic distance on her road to a half Ironman and Jessica for crushing the course on her way to the Wildflower half.

And last — but certainly not least — I want to send a huge thank-you out to Doris (pictured with me above), not only for being an inspiration in all things triathlon, but also for embodying all things ‘heart and courage.” At the start, she gave me some final words of wisdom to help ease my open-water anxiety…and she hung out for more than an hour after she finished (sub-three hours, no less!) to watch me cross the finish.

Now THAT, friends, is why I do these events. You can still feel like a winner — surrounded by kind, generous and wonderful people — even when the numerical results beg to differ.

Stay tuned for the full race report on Wednesday. And thank you for all the words of encouragement and congratulations…you guys are the best!!

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

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If you’ve read my posts on favorite picks for the swim and bike legs of triathlon training, you know that today’s topic is one that’s near and dear to my heart: the run portion!

While the gear may seem like a no-brainer (just shoes, right?) compared to the other disciplines, this is the one I tend to geek out over…so expect a few more bells and whistles.

Again, I’ve broken it down into ‘essentials’ and ‘extras’ according to what’s been working well for me; I like to think of training days as dress rehearsals for races, so I can work out most of the kinks beforehand.

Run Essentials:

– Shoes: I haven’t found a shoe yet that can top the trusty Asics Gel Kayano. Although I throw other brands into the mix on occasion, I keep coming back to this brand and style. Lesson learned: If you’ve got a good thing going, stick with it!

– Shirt: I sweat. A lot. Like wring-your-clothes-out-after-a-run kinda stuff. So I like shirts like this Nike Dri-FIT Knit Short Sleeve that are light and moisture-wicking. Because there’s nothing worse than the chafage that happens from clingy, wet run clothing.

– Shorts: Another longtime favorite is the Lululemon Groovy Run Short. No, I don’t have the controversial ‘thigh gap’ that this particular brand celebrates…but for some reason the length and fit just work for my body type, so I use ’em anyway.

– Sports Bra: Ladies, if you’re like me and have a bad habit of carrying too much crap in your hands when running (gels, phone, keys, etc.), the Coeur Sports Checkmate Sports Bra might be up your alley. It’s cute, yeah, but it’s also got a handy between-the-boobs pocket where you stash small items.

Run Extras:

– Compression: Whether or not they’re performance-enhancing is debatable, but I love the feel of CEP Progressive+ Calf Sleeves. Like a hug for lower legs, they dampen some of the effects of high-mileage pounding.

– Race Belt: I used the safety-pin method for years before buying a Fuel Belt Race Number Belt. Sure, it’s for easy-on-easy-off of the race number, but I also use it to remind myself to put my chip on my shoe (long story short, I forgot once – never again!). And in longer races, I use a larger Nike waistpack like this one for carrying a few essentials, such as cell, gel, keys and cash.

– Race Socks: Step one: Spray feet with anti-chafing TriSlide. Step two: Pull on a nice thick pair of Drymax Maximum Protection Running Socks to keep feet happy and blister-free. ‘Nuff said.

– Nutrition: Over the years, I’ve tried all sorts of things on the run because I am usually managing some kind of GI issue, but right now I use a combination of Salted Caramel Gu Energy Gel for a quick burst of energy, PocketFuel for sustained energy and Gin Gins Candies from The Ginger People to settle my stomach. When it comes to drinking, I pre-load with Osmo Nutrition and use it mid-run with some Nuun and Ignite Naturals thrown in for good measure. Because I tend to have a tender tummy, I like to rotate products to keep from developing an aversion to any one taste.

– Hydration: My major find most recently? The Ultimate Direction Jenny Women’s Ultra Vesta hydration pack. It’s a lifesaver on long training runs, and a must-have for the trails as I prep for my first ultramarathon in May. Made specifically for women — from the comfy cut to the light weight — you can cram so much in this thing, yet still run comfortably for hours.

– Accessories: Sometimes it takes tunes to get into the zone, so I use my Jaybird Bluebuds bluetooth headphones to run without having to worry about getting tangled in a cord, and many times I’ll run without sunglasses but still want to keep the sun out of my eyes, so I’ll throw on the light-as-air Nike Feather Light Visor for some shade.

– Recovery: Once viewed as a necessary evil, I now look forward to some quality time with The GRID foam roller from Trigger Point Performance Therapy and my M80 roller to roll out the kinks. And another great find? Vim & Vigr Compression Socks for travel to and from races — not only do they come in adorable patterns and designs, but they also help keep legs fresh beforehand and bounce back more quickly after.

– Watch: Notice anything missing here? I used to have Nike+ Sport Watch GPS, which I used religiously…until it died (RIP, old friend). So now I’m searching — and saving up! — for a more swim/bike/run-friendly model. Any suggestions?

Next up…Hubby and I are hitting Napa for the HITS Olympic-distance triathlon tomorrow. Stay tuned to social media for updates, and I’ll be doing a quick recap and full race report next week. Wish us luck!

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

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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?’ 

Barry’s or Bust: Taking to LA to test the ‘Best Workout in the World’

 

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It’s a good thing typing only requires moving my fingers — because pretty much every other muscle in my body is sore today after yesterday’s field trip down to LA for my first taste of the serious sweatfest that is Barry’s Bootcamp.

The Los Angeles-based company, whose popular program combines treadmill sprints and strength-training intervals for hour-long workouts, is coming soon to San Francisco thanks to Adam Shane (owner of the SF franchise). He invited a group of us to see firsthand how the brand earned its reputation as the “Best Workout in the World” among celebs, athletes and enthusiasts alike.

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Among our travel crew were a few of the new Barry’s SF instructors, who just so happen to boast beauty, brawn and brains (we’re talkin’ Ivy league-educated, PhD-toting fit pros here), which is very much by design. Shane hand-picked the team himself, selecting some of the city’s top trainers with a goal of whipping the Bay Area into shape like never before.

On the day’s agenda? A double-whammy workout with not one, but two (!) Barry’s classes — some morning madness at the Sherman Oaks location with master instructor Martin George, and some afternoon abuse with ‘entertrainer’ extraordinaire Seth Gee.

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By the way, get to know these faces — Barry’s SF instructors Tommy, Erica and Tommy — because you’re going to develop a love/hate relationship with them when they kick your ass in class come this spring.

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Back to the workout: Each class is split between high-intensity treadmill cardio and weight lifting moves on the floor. But the real kicker is that the instructors switch it up every time, so you never know what to expect — and neither does your body, which is what makes these moves more effective that some other super-repetitive routines.

Thursday was ‘core’ day, so George told us to grab a few dumbbells and take to the makeshift step stations for a series of crunches, lifts, twists and other forms of abdominal torture. All I know is that I was seriously struggling — and that every bit of my midsection got worked to submission.

And just when I thought I may have to wave my white towel in defeat, we swapped placed with the treadmill group.

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I relaxed a bit as I cranked up the speed — after all, I’m a runner, and the treadmill is my ‘security blanket’ — but after a series of sprints, hills and backwards drills (on a 12 percent incline, no less), it sunk in that there would be no room for slacking off, zoning out or taking a breather during class.

George seamlessly struck a balance between monitoring both groups, shouting out intervals to the runners and counting down sets on the floor, plus orchestrating music and lighting changes while simultaneously giving feedback on form.

We swapped places twice more for a total of three different treadmill segments and three floor sessions each, and before we knew it the class was coming to an end. We did a quick cooldown stretch and promptly collapsed outside in the sun for a few moments to recover and figure out how we were going to make it through another hour of this kind of intensity later in the afternoon.

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After a quick snack (it’s important to refuel within 30 minutes after class to help your body recover and repair) and change of clothes, we headed down the street for lunch and to meet with company CEO John Mumford and President/Founder Rachel Mumford to learn a bit about how Barry’s came about.

The story’s a great one — Mumford recognized the potential in developing Barry’s Bootcamp’s program and lifestyle into a recognizable brand after religiously taking bootcamp classes from Director of Curriculum/Founder Barry Jay years ago. She convinced her husband to invest initially, and then eventually take on business operations and strategic planning — and the rest, as they say is history.

photo 2 (15)After a little time to digest (apparently if you puke mid-class, you get a t-shirt; no thanks), we headed over to West Hollywood to the original Barry’s Bootcamp location for our afternoon class with Gee. I was concerned the session might be a bit repetitive due to the same cardio/core focus as our morning workout, but Gee immediately had us grab a weighted ball and set the treadmills to dynamic mode (you’ve got to propel the belt yourself)…there’s no such thing as the same two workouts here.

Although we followed a similar class structure — three sets on the treadmill and three sets on the floor — the exercises, intervals and overall feel of the session were completely different. In between ‘sprints’ where we ran with all our might on a non-powered treadmill, we did kettleball-type swings, dead lifts and a bunch of Russian twists — but no single exercise on the floor or segment on the treadmill was repeated from the morning’s workout.

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Don’t let those grins fool you — we were happy, but certainly hurting, after a double dose of Barry’s. In fact, after a ride back to the airport and a quick dinner together, most of us looked like this on the plan ride home: Exhausted!

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My takeaways from the day?

It’s a serious workout. Don’t expect to waltz your way through class; although the moves are modifiable, you’ve got to bring your A-game. At more than one point, as I was struggling for just. one. more. rep, I looked around and saw that everyone else around me was hurting just as badly (yes, even the biggest, buffest guys!).

It really works. Not only does the body part focus change each day, but the individual instructors have their own respective styles and moves. You might swap back and forth from floor to treadmill all workout or you might have a 30-on/30-off day, so your body and mind are constantly working to adapt.

It’s ideal cross-training for athletes. As I was telling Shane on the plane ride home, I’ve been slacking on my strength training, core work and interval training in my quest for pure mileage on the bike, in the pool and on the road during training season. So this is an awesome way to mix things up and train away any weaknesses in between — not to mention a great way to maintain fitness during the off season.

It’s damn fun. Between the instructors, lighting and music, the mood in the room is amazing. Very no-nonsense — you’re gonna get a hardcore workout — but you’re not gonna get yelled at or intimidated. You can focus on beating your personal best, or motivate yourself by trying to keep up with the person next to you…but either way, the time will fly by and you’ll be wanting to come back for more.

For more information on Barry’s Bootcamp, check out their website here. And stay tuned, Bay Area friends, for the opening of the new SF location this spring! 

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!

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

Source: David Brinley/Runner's World

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?