Monday, August 19, 2013

My Next First

For 2013, I had minimal goals as a triathlete. I wanted to get back out on the bike after the abysmal showing in October 2012 at the REV3 Half-Full race, which I did at the Goochland Sprint Triathlon. I really needed to get my confidence back before attempting my ultimate goal of finishing a half distance triathlon. Part of preparing properly for that goal is to also complete a long distance running race such as a half marathon or marathon. I believe I am ready for a half-marathon, but when I found out about the Army 10-miler, I could not pass up the chance to do that instead of a half. Ten miles will be my longest distance running race thus far.

But how does a swimmer pretending to be a triathlete train for a distance running race? Where do I get my training programs?

The answer may shock you and decrease my street cred as a triathlon blogger: the internet! I typed in "half marathon training" in Google browser and clicked the first link that popped up. This is exactly what I did to find out how to train for my first triathlon!

Much more of this to come!
In my opinion training for races, especially running races, does not have to be overly complicated. You get out there do some short runs, long runs, some recovery workouts plus a little cross-training if you like and that is about it. Hal Higdon's Half Marathon Training Guide at intermediate level is a pretty reasonable training program that fits my style. It is already very similar to how I like to train, though I only have about 9 weeks until my race instead of the prescribed 12 weeks. I highly recommend at least 3 or 4 months for training for endurance races unless your "status quo" distance is the distance of the race (e.g. I can do a sprint triathlon with just upkeep training - I will not win any races doing that, but I'll be able to complete it).

My goal for this race is under a 12-minute pace for 10 miles even if I have to walk a little. I think this training program with modifications will work for me. Because of the reduced amount of time to train, I am going to end at week 8 and replace week 9 with the cool down/taper week 12 workouts. I do not have any planned races on the weekends as seems to be suggested, however, I can do a mock race if I want. Also due to other obligations every other Sunday will be a bike ride unless the weather is too poor for it so I will have to modify my Sunday runs sometimes.

Regardless, the take away form this is to choose something that works for you and modify it to your needs.I am glad to be back on a regimented training schedule and I hope my blog will be a tool to keep me motivated and on track with my workouts.

Monday, August 12, 2013

Race Review: Goochland Sprint Triathlon 2013


Kick it up a notch!
Another race review! These are my favorite blog posts to write because, frankly, that’s why I started the blog: to talk about my races! The race I completed on August 10 was the Goochland Sprint Triathlon hosted by the Goochland YMCA. It was my first triathlon since the one I did not finish. It was also my first sprint distance race.

Race Preparation
I did not train too well for this race, mainly because the distance was such that I was comfortable doing very little training.  The other reason was that I wanted a dramatically less stressful experience than the last race I completed. In fact, I did not do any swim training – 300 yards is less than my typical swim warm-up for a workout – and only got one group cycling workout in preparation for the race. But I felt this was sufficient for a 12.5 mile ride. The 5k run I was not worried about because I knew I could walk if I got tired. However, my goal for the race, in addition to just finishing, was to jog the entire 5k. I do not recommend this for most new triathletes doing their first sprint distance so if you want any tips on race preparation, please ask in the comments section!
Before the race!

Race Day (Pre-Race)
The race was two hours away from where I live had a 6:45am start time. Naturally, my husband and I waited until the last minute to get a hotel that we could stay at so we did not have to get up at 3 in the morning. Goochland is in the middle of nowhere so the nearest hotel was still 20 minutes away near Richmond. (Note: I highly recommend spending the night at races that are 2 hours or more away. You will likely be well rested the next day and gives you a place to shower/rest after the rest). The downside is that I did not plan very well for food in the morning as I usually do steel-cut oatmeal before a race. Staying at a hotel, I did not have access to a kitchen. I figured we would just pick up a bagel or banana at a gas station right before the race.

Wrong!

We passed the last open gas station near our hotel that we did not stop at. We assumed there would be one closer to the race.

Wrong again!

Remember Goochland being in the middle of nowhere? The gas stations were closed at 5:30 in the morning. Not off to a good start. Fortunately, the race provided some race gels – for the record, Apple Cinnamon is quite possibly the worst flavor ever – and I had purchased a Gatorade and water the night before, which is my typical race hydration.
Rare capture of me during the swim leg.

To add insult to injury, the staff working the registration desk was not very friendly. Then I realized while putting my number stickers on my bike that I forgot my bike pack and my bike water bottle. You should ALWAYS bring a bike pack with two spare bicycle inner tubes and a canister of CO­­­2 in case you get a flat. I shrugged my shoulders and hoped for the best. It was all I could do.

The Race
With all the problems I was having, one would think this would be one of my worst race experiences, second only to the one I did not finish. But this was actually one of the most well designed races I have raced:
  1.  The swim was based on your seed time! Because it was a pool race instead of a mass start they let you give your race pace 300 yard time. I passed one person and was only passed once myself. Whew! So much better than getting kicked in the ribs when I swim over someone I cannot see.
  2. The “rolling hills” on the course were in fact not hills, but slow inclines. I definitely struggled on these inclines, but the majority of the course I spent rolling down the slow declines. The only downside was I could not switch to my higher gear (large cog) because I had to be on my second to lowest gear on the inclines. So some of the downhill portions I either pedaled furiously with no extra boost in speed or just coasted.
  3. A two-loop course allowed me to plan my energy usage better.
  4. The run was challenging with two steep hills, but fun. Also a two-loop course so the same benefit as the bike course. My only complaint was running in the grassy portions. A recipe for twisted ankles.
    Hold the seat while running making transitions easier.   
  5. Two water stops on the course, though the placement could have been better.
  6. Volunteers and onlookers were EXTREMELY friendly and supportive. One of them at the water stop heard me breathing heavily (one of the two steep hills was right before the water stop) and asked if I was ok, which was unexpected, but appreciated.
  7. Other racers were amazingly supportive and cheered on their fellow racers. Most of those who passed me on the cycling leg called out “passing left” and quite a few sad “good job, racer” or “keep it up”. There was a small boy, probably 10 or 11, racing who was inspiring. I kept thinking how good this boy would be when he grows up!
  8. Lots of new people BUT unlike the Nation’s Triathlon, which is over-booked in my opinion, it was not ridiculously crowded – therefore dangerous – and the newbies were not ridiculously underprepared for the bike portion. Only a young boy who clearly had not been taught the rules passed me on the right.
  9. We got race medals! As sweat dripped down my face (oh did I mention I forgot my hat too!) crossing the finish line, a volunteer slipped a finisher medal around my neck. Totally unexpected and totally awesome.
  10. Post-race food included fruit, pancakes, and bacon. I did not partake of the bacon or pancakes, but I thought that was a nice touch for a small race.
For anyone who wants a light challenge, completely safe and simple swim course, and positive race experience, I highly recommend the Goochland Sprint Triathlon.

Finishing the race. Look at those gams!
Race Results
The officialrace results were posted later in the evening the day of the race. I did not stay long enough, but they were also printed and posted after the race as well.

Swim Time – 5:26
T1 – 2:20
Bike Time – 52:14  
T2 – 1:43
Run Time – 37:04
Overall – 1:38.46

Monday, July 29, 2013

Developing and Overcoming a Cycling Phobia

Yesterday was my first day back on my road bike for an outdoor ride in almost a year. You might be wondering what kind of triathlete has not been training outdoors on their bike in that time. Well this triathlete recently dealt with a bout of cycling phobia. It all started last October when I received a DNF – that’s Did Not Finish - at the REV3 Half Full Triathlon. I had signed up for the Olympic distance race, which featured an unusual 30 mile bike course rather than the typical 24.8 miles. 

The race was very late season, which usually signifies difficulty, but I assumed I would be ready. The course boasted several hills; again I assumed I would be prepared. The weather was quite nasty from the start with rain beginning before the first wave. I joked with one of the other competitors that I would not need to worry about getting cold because I had enough “padding” (aka fat) to protect me. This turned out to be a very coincidental comment as you will read further down.

The swim was typical and actually fairly easy even though I had to wear my very snug wetsuit (I had gained weight since the last time I wore it at the Boilerman Triathlon in Indiana). But the problems started as soon as I reached the swim finish. While taking my wetsuit off, I left my goggles in my hand and they got stuck keeping me locked in my wetsuit. Then I had to run up a steep hill to the transition area where I promptly took off my timing chip to finish taking my wetsuit off.  I never put it back on!

The forgotten timing chip was the least of my problems as the rain continued and my once dry clothes/arm warmers were soaked. I did not think there was an issue as I was focusing on my goal of getting my bike out on the road.

Soon after the ride began, I realized I was not prepared for the cycling portion. After the first few large hills – large compared to what I was used to in the Midwest – my legs were burning and I was shaking from the cold. I nearly lost all my strength when I realized it had only been 5 miles. By mile 10, I was already exhausted. I started walking my bike up the really steep hills, but the downhill was even worse. As the cold whipped past me, I felt pain in all my exposed portions. My legs started wobbling and I could barely stay on my bike. I thought just keeping going. If I could just make it to the run, then I could walk the entire 6.2 miles and I could finish.

Lance Armstrong happened to be doing the race too, only he did the half-distance (modified to 70 miles because the swim portions were the same distance). I tried to ignore the hoopla and controversy around this and focus on my race. It did not help when I was passed at one point by him followed by a motorcade. Lots of spectators cheering him on, which made each mile more difficult for some reason. I felt so self-conscious that I was walking up hills and even more self-conscious of my ridiculously slow pace when I passed again by Lance at mile 21 or 22 (oh and my GPS died about half-way through the race so I only knew where I was because of the mile marker signs).

Eventually, I got so drained that upon reaching a hill at around mile 25 (noting that had this been at traditional race, I would have been done with the cycling portion by this point or at least close to it) I got off my bike turned to the two volunteers and exclaimed “I need help!” They thought I was hurt, but the only part of me injured was my pride.

I promptly began bawling. I had never not finished a race.

Back at the camp, they would not let me in the medical tent, but I was mostly delirious from what could only have been mild hypothermia. I left my bike and was wandering trying to find the heating bus. My husband had gone back to the car to get something, thinking I would be another hour or two to finish. Fortunately, a friendly volunteer led me to the bus, where I could barely walk with my cycling shoes still on. Seeing everyone with their finisher medals and shirts made me keep bawling. I was so embarrassed having not finished, “wussing out” without even being physically hurt. I went home feeling depressed and exhausted.

Me looking nervous before the practice ride.
It was the end of the season so I had an excuse not to get on my bike. But as spring approached, I found myself making excuses for not riding. “Well, I want to focus on running races this year. Why ride when I can use my indoor trainer that I got for Christmas?” And so on. Of course, none of this was true. I was simply afraid to get on my bike. I had no reason to be afraid, but I felt great anxiety at the thought of getting out there in front of people on a trail.

This is one of the reasons I started this blog. I wanted to get back to triathlons and get back to my athletic/competitive roots. It forced me to sign up for a triathlon which meant I would have to get back on my bike. Even though I waited until two weeks before my first triathlon since the DNF, I am happy that I finally overcame my fear.

It was definitely scary so much so that I panicked on the first sharp turn onto the path, feeling like I was going to fall over. I almost went off the path into the mud. But once I was out riding, I felt more and more comfortable. Even though it was slow, even though I did not have to ride up any crazy steep hills, I got back on my bike and did a group ride. I may not have the best time at my triathlon, but it is the first step to being a triathlete again. Or at least pretending to be one!


Monday, July 22, 2013

Race Review: The Savage Race Mid-Atlantic

Caution: long blog post ahead!

The Savage RaceSM was my first obstacle course race…and I loved it! I have to admit it was probably the one of the most fun races I have done, second only to the Ragnar Relay series. I love team races because they are super supportive and far less competitive than other races. My team, known as Carrie’s Crew, consisted of my husband, John, team leader and CrossFit queen friend, Carrie, and myself. Small team but big dreams!
Carrie's Crew!

The race organizers did a great job with this race. Volunteers were plentiful and from what I saw, quite encouraging and watchful as well. Safety of the participants was clearly a concern for the organizers. They shortened the course from five miles to four due to heat and safety issues, so a few of the obstacles were not present (“Colon Blow” and “Blazed”). Plenty of water was available (four water stops), but the half-size water bottles would have reduced waste and some kind of sports drink offered at one of the stops would have been good.

Carrie's Crew with more mud!
The race had a great group of friendly, energetic athletes present, many of whom helped people finish obstacles, which is encouraged rather than penalized on this race. Several times I needed assistance from teammates to complete an obstacle and other racers stepped up to help. And being an athletic woman myself, I would be remiss not to mention the major hotties on the course!

Obstacles
The running portion of the race was basically brief sprints (or walks) in between obstacles so I decided to go through each obstacle to detail my experience. I attempted all but one obstacle and did not finish four of them (stars denote not finishing). There was no penalty for not finishing or attempting an obstacle, though, which is apparently different from most other races of this style. I cannot remember the order of the obstacles with 100% certainty, but the following is my approximation of the course order.

An ice bath about 15 feet long. They force you to go underwater at one point. The cold was not too bad (it was definitely a shock), but the ice itself was sharp. Ouch!
A long mud pit with wooden slats to force you to dunk your head. I’m still cleaning dirt out of my ears! My one complaint about this one was that there was no water after to wash the mud out of our eyes and it stuck to my eye lashes. But this obstacle made for great photos (check out the Savage Race Facebook Page!)
Basically this was a balance beam with extra bouncing. I got about a third of the way then it started shaking significantly. DROP! SPLASH! Did not finish it. And then I could barely get down the muddy hill.
A barbed wire crawl in dirt. Not bad at all, but I don’t think I was doing it properly. I was short enough to basically crawl on my hands and knees rather than doing the actual Army crawl. The worst part about this and ALL the crawls in the dirt or mud was that the location was a shooting range normally and all the dirt had clay pigeon/skeet shooting remnants. It was painful putting my hands, arms, knees, and legs on the shards!
Swamp Ass
Basically going through a eutrophied, smelly, waist-deep pond. Not bad.
Tires
This was supposed to be tires swinging, but they were just on the ground and you had to step in the tire holes. Kind of silly and not much of an obstacle.
A ledge walk similar to indoor rock climbing. The wood was too far apart and I did not have enough upper body strength to finish this obstacle. If they would have made the footholds a little better (wide enough for two sets of toes rather than only one), I would have been able to do it, I think.
Mud Berms
Muddy hills! For some reason these three obstacles causes the longest lines. People would stop to run up or down the berms, but they weren’t really that bad at all. I think people were afraid of folks sliding back down, which is a concern. But I thought they were pretty fun. The sliding one down reminded me of Arnold’s character in Predator, though!
This was the only obstacle I was disappointed that I did not complete. I used to be a wiz at monkey bars. Because it had a sawtooth shape with two rises, I was not able to just use my skeletal structure to swing across. I got to the third bar and dropped in the water :(
The name is exactly what it was. My husband helped me with this one. I stood on his back and he slowly stood up until I was able to grab the top and get my leg over. Unfortunately we had no one to help him with it so he did not get to do it!
An angled wall with a rope to climb up that had a sprinkler spraying you and the wall. I did not think I would complete this, but it was actually pretty easy if you got enough of a running start to reach the rope. Fun!
Log carrying through a pond. The hardest part of this was there was a wire or something that tripped me along the way. Supposedly carrying two would have made me a BADASS (they had a few “Badass” obstacles), but I chose to just carry one of the small ones.
A slatted wall that you could just climb over. Pretty simplistic.
Giant rolls of hay that were stacked like a pyramid. Super fun, but kind of scary going down because they had been stamped down by previous racers. I treaded it very slowly!
Similar to the other barbed wire crawls, but water was spraying you in the face when you did it. This was pretty fun.
Alligator Alley
Running through a muddy corn field with ice cold water spraying on you. Not much of an obstacle, but the mud got pretty thick!
Back Scratcher (without hay)
Imagine hurdles with five foot walls and barbed wire limbo. I did not fully complete this one, but I did 4 of the 6 walls and all the barbed wire crawls in between. I have some lovely brusies on the back of my leg behind my knees as proof!
Wet Willy
Probably the most boring “obstacle”. It was just a pond you could walk or swim across. I obviously chose to swim.
The second best obstacle of the course and all we had to do was jump of a tall dock (probably the same height as a high dive diving board). With a cute lifeguard in scuba gear so there was good incentive to jump off. I forgot to blow air out my nose on the way down so I got water up there. Oops!
This was a 20 foot (or thereabouts) cargo net that you had to climb. It wasn’t quite vertical, but it was steep enough that I was a little scared.
The most difficult obstacle on the course. Basically this obstacle was a short concave ramp leading to a vertical wall with a rope you had to climb to reach a ledge. I cannot believe I was able to reach the rope. I got to the last knot, but could not reach the ledge. I tried going perpendicular to get my legs up, which did not work. Then I slid down a little burning my hands. OUCH!!! Fortunately, not one, but TWO volunteers at the top helped me up. I hurt myself in the process, though, so even though I got lots of help I am considering that a completion!

A few bruises I picked up from the Colossus and Mud N'Guts!
The other fun obstacle and all I had to do was slide down a very steep water slide ramp. Loved it!
Only one member of our group attempted this shocking obstacle. This one had a car battery attached to cords with exposed wires. Instead of running through, which would have been painful, but fine, they made you roll underneath. I chose not to attempt this as I HATE electricity, getting shocked (like when my car door shocks me trying to close it), and rolling makes me nauseated. The teammate who did it did not even make a peep when most of the racers were squealing or yelling obscenities!
A mud pit under progressively lowered barbed wire. The last obstacle and actually really annoying because of the aforementioned clay pigeon remnants. The mud got so deep I eventually had to use my elbows to pull myself through!   

Finisher medal and t-shirt + race bib.
After the Race
It took Carrie’s Crew 1:54:17 to do the four-mile obstacle course. Even though we did not do all the obstacles, I am still really proud of my team. We were muddy, cut up, and bruised and proud of it! I even had to throw away the tank top I wore because it got so stretched out from the weight of the mud! They had showers, which were essentially low-pressure hoses. It took me almost 15 minutes to clean up. Unfortunately, we were so hungry we did not get to enjoy our after race beers (food was ridiculously expensive so we chose to get food at a local restaurant – taco salad, yum!), but leaving, unlike most races, was quick and efficient.

I highly recommend this race!
Me after the race.

Thursday, July 18, 2013

Cheering Other Racers On: Courtesy or Annoying Habit

Today’s blog is somewhat a follow-up to my previous race review blog. During the race, I noticed something strange. Well, strange for most of the previous races I have completed. Barely anyone was cheering racers on. And I do not mean onlookers in this case. This race had very few runners and was on an out and back trail so I did not expect much of a crowd anyway.

What I did expect was more camaraderie among runners. It was July 4th, the USA’s big holiday (only one person was wearing festive clothes)! With it being a small race by a local track club, I assumed I would see less competition and more people just out to have fun. But I did not really witness much of that. Most people seemed pretty focused in their own heads. Big races with professionals or those trying to score USAT rankings seem to be that way, not these smaller themed races.

Usually I will give and receive quite a few “good job runners” or “keep it up, you are doing great”, but I only heard one encouragement from a woman with a great big smile on her face. Of course, I smiled back adding a "thank you". There was an even stranger outcome when I cheered on the leader and the runners up. The leader just got a strange look on his face and the runners up did not even look up from where there were going. I get the focus that it takes to be in the lead, but I was still surprised. Mainly because at other races I will at least get a nod or hand-up gesture acknowledging the support.

So this got me thinking: is supporting other racers distracting or helpful? I know that it knocks me out of my runner-space when onlookers yell “just crest that hill and then you are home free” because often they have no idea what the course ahead looks like. It can be demoralizing to realize, no I actually do have a few more hills or distance to go. But I have always thought it was good form to be polite to other racers, especially when you see someone struggling or doing really well. I have been in situations where I just needed a little boost and a friendly smile or good job was enough to keep me going.

This all could be a symptom of my recent change in location. Since moving to the DC area from the Midwest, I have noticed much less friendliness among strangers. I have always felt that athletes are a community of our own, though, and are more supportive of each other than the general population given the struggles we face. Maybe I am just feeling nostalgic for a race with a Midwest attitude!

Do you prefer to be cheered or do you stay inside your own head? And is cheering on other racers a location- or race-dependent faux pas? I would love to hear thoughts from readers on this!

Happy to finish a race! (From the very supportive Girls Tri Too Series)

Friday, July 5, 2013

PVTC Go Fourth 8k: A Race Review

I promise I will eventually follow-up on my previous blog, but I keep getting side-tracked! This time it is for a good reason: a race! Each race I attempt and hopefully complete, I plan to write a race review. I will try to include some objective facts, but the reviews will mostly be specific to my experience. So without further adieu, a review of my first race finished since starting this blog!
Me before the race.


The Potomac Valley Track Club “Go Fourth” 8k
The Race
The race gets brownie points for being an 8k. This has become my favorite running race distance mainly because that extra mile to do a 10k just feels like death!  It also gets significant props for being low-stress and low-key. Registration was simple and easy to find. With only about 100 people at the race, even the narrow Washington & Old Dominion Trail was not crowded.

The course itself was mostly flat. I say mostly because the slightly noticeable incline on the return trip was somewhat challenging, more mentally than physically. The W&OD Trail was converted from a discontinued railway line in 1982 so the trail is almost completely straight and scenic. Because it is a publicly used multi-purpose trail, the race course was not closed to non-participants. For the most part, though, there were not that many cyclists or runners that passed by – and those that did were careful to call out “passing” warnings. The trail, even in non-race situations, is a great place to train!

Race volunteers, while not numerous, were friendly and helpful. The course had one water-stop – technically two since it was an out and back course – that was well stocked with water. On a 5-mile race having a water stop at about 1.5 miles from the start/finish makes more sense than just one at the turn around.

Expectations and Outcomes
My goal for this race was simple: NO WALKING! I had done legs of a Ragnar Relay without walking, but not an entire race. The only time I have done this distance without walking was my third leg at Ragnar Relay Tennessee. The time was less than stellar averaging about 13:30 minutes per mile, which is essentially a walking pace for most people. Consequently, a corollary to my goal of no walking was to complete the race at my normal race pace.

Me after the race. I look a little weary!
This proved to be a big struggle. The halfway point of a race is my usual “allow myself to walk” mark. But by only mile 2 of this race, I was already feeling the urge to stop. I kept going when a woman passed me and said “almost to the halfway point”. It gave me a second wind. Unfortunately, after the turn, I was plagued by crippling side stitches and some patches of headwind. But I was making good time. I thought to myself if I can just get to the 5k mark, then I can walk. I kept listening for my GPS to beep at mile 3. It beeped and I kept jogging. If I can just get to the four-mile mark, then I can walk. Another debilitating side stitch and one more mile later, ok, you’ve made it this far, just one more mile to go.

At this point, I noticed that the lady who kept leap-frogging with me would start jogging right after or just when I caught up to her. I normally do not take notice of passing others, but this gave me motivation to finish strong. I mustered some strength at about 0.75 miles to go and sped up. I promptly passed her and just kept going. The last quarter-mile was pure hell. I was ready to stop…

…but I did not! I did the whole race without walking, thus completing my goal

My unofficial race results are from my Garmin 405cx (note: I will write a post in the near future about all the gear I use for practice and training). These are likely more accurate than the official race results (in the events) tab because we did not have timing chips. I finished with a time of 57:03.

I am very happy with my results even though it was not an 8k PR (personal record for those newbies out there). I also had my best 5k time during this race at 33:33. The first race of the season turned out to be a great one.

Wednesday, June 26, 2013

X-Training Bootcamp Style

"The best laid [plans] of mice and men often go astray" - Robert Burns. I had planned to write about transitioning to swimming from other sports today, but real world events interfered and I want to talk about my workout this weekend.
Jogging after playing tennis.

I had the "pleasure" of trying out a bootcamp style workout while traveling. Let me just say that I have not worked out that intensely since high school swimming. It is two days later and I am still sore! As a triathlete - who really only swims, bikes, runs, and occasionally plays tennis or lifts weights - it got me thinking more about cross-training, recovery, injury, and expanding my potential.

I would like to try at least one bodyweight/bootcamp/Crossfit/etc. style training day a week and see how that affects my triathlon/running race training. Given I am not very well versed on this, I would love to have input from people who have do these kinds of workouts regularly and what they recommend for workouts and recovery. I have heard horror stories of injuries so I would like to avoid doing anything too overly taxing in the beginning.

Comments/suggestions requested here or on the Facebook page.


Wednesday, June 19, 2013

Transitioning to Running From Swimming

I was born a natural swimmer. I have never been a "good" runner, though. Part of the reason is that I have asthma. Not to mention I do not have a typical runner’s body – short legs and broad upper body. I remember the first time they made us run a mile in school and I had not yet been diagnosed with asthma. I was one of the last students to finish, nearly passing out afterwards.  

This made transitioning to running in triathlons difficult. When I started training for my first triathlon, after not running for more than half a decade, I could scarce run a quarter of a mile. And I encountered several issues coming from a swimming background that I had not expected. Consequently, I have a few examples and tips that I want to share from my experiences.
After a run workout.

  • The importance of proper, well-fitted running shoes. When I ran growing up, I simply used whatever pair of tennis shoes I had to run. This concept works for a while until you start doing longer runs. Keep one pair of running shoes separate from your walking ones.
  • Blisters (and the need to keep toenails short). See the first bullet, but even with well-sized shoes blisters happen. Sometimes the solution is as simple as clipping your toenails down as far as you can and wearing good socks.
  • Learning to breathe steadily is not easy. In swimming you are forced to rhythmically breathe (if you use proper stroke technique). Running you can breathe whenever you want. Trying to get into a good rhythm takes practice.
  • Drills, drills, drills. Even though I was very familiar with drills in swimming, I had it in my mind that I could just go out and run progressively longer distances while reducing my times. WRONG! Drills allow you to work on your technique/stride.
  • Varying the workouts. As with drills I first ignored the importance of varying my run training, which made my progress very slow. Fartleks, pyramids, and intervals will help you increase your speed and endurance.
  • Injuries. Swimming injuries are much different than running injuries. Runners are highly susceptible to road rash, ankle sprains, knee and hip pain, and broken toes – sometimes at the same time. I still have a scar on my lower leg from improperly treating road rash that happened when I sprained my ankle.
  • Sports bras make a difference. This is really only applicable to women, but as swimmers we usually have no issues with anatomy – everything floats! A good sports bra really makes a difference on long runs. Ladies, do not skimp on quality here or you will be sore and uncomfortable during your runs (I even wear a sports bra under my tri-suit to get adequate support).
  • Weather disrupts training. Weather does not usually impact swim workouts (unless they are outdoor pools/open water), but a good storm can prevent you from completing your run. Become familiar with indoor workouts like lifting or yoga if you do not have access to a treadmill.
  • Chaffing/windburn. I never knew the extent that running (and cycling) caused lasting pain until I was chaffed and windburned for the first time. Prevention is better than treating!


Do not be caught off-guard by the many differences in training style and technique. It takes time to transition from one sport to another. Be patient and vigilant if you find yourself struggling. Read up on the sport that you are learning as well as talk to more experienced athletes. Check out my next blog post where I discuss transitioning to swimming from other sports!


Have any training tips to add or issues you encountered when transitioning to another sport? Comment below!

Wednesday, June 12, 2013

Demystifying the Swim Leg

The swim leg has been described as “scary”, “daunting” and “difficult” - among other words – by triathletes. It is often the leg of the race that prevents runners and cyclists from even attempting a triathlon. Many of those that do try a triathlon will under-train in swimming because they do not have access to a pool or because they underestimate how taxing a long swim can be. If you are swimmers by nature, then you likely relish the chance to show off your skills in the water. But the swim leg can be just as strenuous for swimmers as it is for newer swimmers.
I don't look scared, do I?

Because of this, I would like to demystify the swim leg. The two most significant issues to note are that there are two different types of swims – pool and open water – and that the swim leg is varying distances depending on the venue or the race length.

Distances
For those not familiar with typical triathlon distances, I urge you to check out the USAT race distances page and this article in Men’s Health. But there are lots of different races with varying distances. For swimmers, I recommend trying out a non-traditional distance race that highlights the swim portion. This could give you an advantage against other less skilled swimmers. For cyclists/runners, I recommend the opposite. Find a race with a shorter swim and longer distance in your sport. For those lucky triathletes who excel in all three, then just find a race!

Pool Swims vs. Open Water Swims
I have done about an even number of indoor and outdoor races though I still have not decided which style race I like more. Pool swims are ideal for novice swimmers. They can be outdoor or indoor. Short distance – typically 300 yards/meters depending on the pool size. Shallow water. Clean water. Seasoned swimmers get the added benefit of being adept at flip-turns already. And my favorite benefit is that they are single-start races, e.g. one person starts at a time. This is far less hectic than a group start and the races will often use seed times so the stronger swimmers can lead.

Open water swims require a little more training than pool swims. Open water swims can be in a lake, pond, stream, or the ocean, each with their own advantages and disadvantages. Lakes/ponds often have waist deep water, but they can be filled with more plant life and debris, which can be distracting or even dangerous. In streams you have to face strong currents going one direction – though you get the added benefit of swimming with the current the other way. The ocean is this swimmer-pretending-to-be-a-triathlete's least favorite option because you have to deal with sea creatures and saltwater. In general, all open water swims pose a danger if you have open wounds, new piercings, or swallow water frequently.

Warming up at the Boilerman Tri (2011)
The bottom line when choosing a race based on the swim leg is you need to know your strengths and limitations. How far can you safely swim? Under what conditions? Are there other options for races that suit your swimming style? 


So what is your preference as a triathlete? 

Saturday, June 8, 2013

Training For My First Triathlon

For those of you who have never attempted a triathlon, you might be wondering how much work goes into training for a race. Well I can tell you how much went into my first race. Very little

OK, I might want to clarify this for those seasoned triathletes who are shaking their heads right now. I mean very little compared to how I train for races now. Like most of my musings I decided to start triathlons on a whim, a year after my initial inspiration. I searched “sprint triathlons” on the web in April 2010 and just happened to come across a race called Girls Tri Too. It was a women’s only series across Ohio that had the distance 250 yards swimming, 7 miles cycling, and 2 miles running. Less than a sprint, but more than a super sprint race.

PERFECT!

The only problem was I only had about 6 weeks to train. I signed up anyway. I figured that the worst that could happen is I did not finish the race. At least I would be a little healthier than when I started.

Finishing the swim leg.

Training
Like most new triathletes I consulted the web to find sprint distance training plans, most of which recommended having at least 8 weeks to train. Bah! I scrapped the traditional training idea and said “what do I really want to accomplish?” The truth is I just wanted to finish even if it meant walking my bike if I could not ride anymore or walking the entire two miles of the run. So I decided to jog and cycle at least twice a week each to meet that goal.

The initial training was admittedly a struggle. When first starting I could barely run the quarter mile stretch on the street I lived. The first week I did a total of maybe two miles of actual jogging. Cycling was not much better. But I kept extending the distance each time I jogged or cycled until eventually I could do a decent distance, even if that meant walking. 
Map of the first place where I trained for the run leg, just over half a mile in distance. 
About two weeks before the race, I was able jog-walk a 5k and ride about 15 miles without stopping. And given that I am a swimmer by background, I knew I could do 250 yards without even breaking a sweat (though at the race I would find how heavy my legs would feel getting out of the water before doing the bike leg - a good reminder to practice transitions and bricks during training). I was ready for Girls Tri Too!


Equipment Used in the Race
To complete a triathlon, there are only a few pieces of equipment you actually need (the first two items in the list). My first race, I was somewhat minimalist compared to what I race with now.
  •  A CSPC certified cycling helmet
  • A bike that satisfies USAT rules (sanctioned races) – Schwinn hybrid bike
  • Tri suit – a simple swimsuit could have sufficed
  • Sports bra – tri suits alone do not provide much support
  • Swim goggles
  • Tennis shoes
  • A pair of socks


Results
After minimal training, I was able to finish this race. I was dead last in my age group, but this race was the catalyst for me realizing I love triathlons and that I wanted better equipment (particularly a road bike) for future races. 
About to finish my first triathlon.

Overall Rank: 60th place of 75
Age Group Rank (25-29): 12th place of 12
Swim Time: 5:42 (13th)
T1: 2:13
Bike Time: 35:28 (64th)
T2: 1:20
Run Time: 24:56 (63rd)
Total: 1:09:42


(Note: Because this race is no longer offered and because I wanted to focus more on the preparation for this race, I have decided to forego a full race review, but feel free to ask questions on the blog page or the blog’s sister Facebook page – under the same name.)

Wednesday, June 5, 2013

National Swimming Day?

I know I said I would blog about my first triathlon experience next, but this just came to my attention. Today is National Running Day! If you are a runner or a triathlete, today is a day to celebrate running. So get out there and jog!

But what about National Swimming Day? A quick internet search reveals no such day! This humble blogger suggests swimmers revolt to claim a day for themselves!

Swimming at the Nation's Triathlon 2012

One day devoted to swimming actually does exist. It is the popular and incredibly important, but not quite the same National Learn to Swim Day. So I post the question: have you learned to swim? 

My issue with a lot of the "learning to swim" campaigns is that they are focused on children, neglecting the fact that many adults cannot swim either. Many adults are embarrassed to admit that they cannot swim or have a fear of deep water choosing never to learn as a result. According to a WSJ article, over 30% of adults cannot swim the length of a standard high school pool and comprise a shocking 70% of drowning deaths. 

Swimming is an important skill, great for exercise and it can be just plain fun. If you are someone who cannot swim or does not swim well, but wants to be a triathlete, there are several ways you can move forward (and dear readers feel free to add your suggestions in the comment section).
  • Check with your local YMCA to see if they off adult classes. 
  • Find a personal trainer with swim/lifeguard training. 
  • Consult friends that have pools. Start small with trying to float then work your way up slowly.
  • Get technique down from the start. Doggy paddling and keeping your head up the entire time are fine for playing in the pool, but unlearning those poor swimming skills will cost you training time down the road.
  • Join the local US Masters Swimming team once you can swim at least 25 yards without stopping. This will make your training more efficient and it is cheaper than a personal trainer.
  • If you can already swim, but are still unsure, choose a race that has a pool swim. There are even shorter triathlons with outdoor swims in no-higher-than-waist-deep water.
  • Do not attempt a race until you feel comfortable swimming. You will be stressed before the race making the swim even rougher on you.
  • Have fun! Swimming is challenging, but rewarding.
Don't be stuck out of the water!

Tuesday, June 4, 2013

Why Try a Tri?

A common question asked of triathletes is “why”. Why do you put yourself through these crazy races? Why do you wake up at 5 am to prepare for a race? Why do you train 20-30 hours a week for a race that lasts only a few hours? My story is in no way unique, but each triathlete’s motivation for racing comes from a different place.

I was not a runner. I was not a cyclist. I was a swimmer. I first started swimming when my mother threw me into the pool as an infant. Babies can swim if you let them and it is a really good idea to get children in the water as early as a possible. I started swimming in races when I joined a community team hosted by the local school system. With the exception of brief pauses in middle school and undergraduate studies, I continued swimming competitively until I received my Master’s degree.

It was while studying to get that degree that I joined the university chapter of the U.S. Masters Swimming. I highly recommend those weak at swimming or swimmers who want to continue swimming competitively to seek out and join their local chapter. It was during that time that I met my first real triathlete, an Ironman finisher! She was working on her swimming techniques for her next long-distance triathlon. After borrowing one of her beginner triathlon books, the seed to compete in a triathlon was planted.

The problem was I did not have a road bike or the cycling shoes. I did not know how to run long distances. I did not have a tri-suit. How would I race against other people? These questions prevented me from attempting a race for nearly a year.

The good news is you do not need a fancy road or triathlon bike. You can walk parts or sometimes the entire run depending on race time limits. If you are a swimmer, you can use the suit you already have!  You do not need to race against other people; you race against yourself. And that is why I tri! It is one sport where you do not have to be talented to participate. You just need a solid will to sign up for the race and train. The experience of finishing a race is worth way more than the sweat you put into training for it!

In the next blog, I will tell you more about preparing for my first race, questions you should answer before racing, and how meager beginnings can build your confidence to keep going! 

What the Heck is a Swimming Triathlete?

When many people hear “triathlete” they think of the folks competing in the huge race in Kona, Hawaii that often requires years of training. It is 140.6 miles of swimming, biking, and running. It is grueling, but it is not the only flavor of triathlon out there. I’m here to tell you that you can be a triathlete without ever competing in a major race. And that you can do so even if you have never biked or ran competitively in your life.

So what is a triathlete? Simply put a triathlete is anyone who can swim, bike, and run varying distances back-to-back. It is a “solo sport” that you are competing with yourself to meet a goal you have set.

But I like to call myself a swimmer who pretends to be a triathlete (hence the blog title in case you didn’t catch that *wink*). I have raced solo in 7 triathlons (finishing 6) and as part of a team in one. I love the challenge. I relish pushing myself harder than the last time I raced. The issue is I’m far better at swimming than the other two legs with race results as proof of this. I have been swimming since I was a baby and swimming competitively since I was in grade school.

So I wanted to make a triathlon blog from a swimmer’s point-of-view. I will tell you about my races, my gear, my stumbles, my successes, and what it takes to be a swimming triathlete.