Monday, April 20, 2015

Boston Strong

Good luck everyone racing Boston today!!  It's going to be a cold, wet, windy race.

Smile... happy racing!
~Coach Angy

Tuesday, April 14, 2015

Unexpected setbacks

They happen.  No one plans on being sick or getting injured.

Since having my daughter I've had a lot more set backs in training and racing than I anticipated.  Between not being able to workout because she's sick, missing a workout because I caught her cold, missing a race because I was up the entire night with her for one reason or another... Life is unpredictable, especially with kids.

It's incredibly frustrating when you have a setback.  Take a deep breath and roll with it.  Time passes and things change.  When sick or injured it's better to take a break and then slowly get back to it than keep pushing on and make yourself worse.  There will be other training days and other races.

I had a big goal for my A race during running the running season.  I didn't hit it and was frustrated.  Between not enough sleep, little one waking me up several times during the night... not having someone to watch her when she's sick... having colds (never use to get sick before having a kid)... but I still managed to have a pretty good PR.  Our family has been passing colds back and forth for the past few months so looks like the beginning of tri season isn't going to be what I wanted it to be.  I take a deep breath and go with it.  Adjust my goals and work with what's going on.

Having a balanced life also helps.  The triathlon lifestyle is rewarding, healthy, and exciting... but it can't be the end all be all in your life.  Even pros need balance.  Have other hobbies, spend time with your friends and family, enjoy other activities outdoors.  I know it's hard to make the time for other things when you are working full time, training, and have a family.  Even if it's just once a week you make time for another hobby whether it's baking, reading, painting, etc if it's once a week or once a month it counts.

I love doing yoga.  It's a very good companion to triathlon training.  My daughter also loves it.  It's a good way to spend quality time with your kids and spouse if you can get them to join in.  Reading is another one of my passions.  I use the time after my daughter goes to bed to read a little bit.

Whether it's kids schedules, colds, injuries, etc. what ever sidelines training or racing it's frustrating.  Just remember life isn't easy but your attitude and how you handle adversity makes all the difference. Smile and take a deep breath.

Happy training!
Coach Angy

Sunday, March 29, 2015

Start of season

Sun protection should be a year round thing, but especially in the spring and summer months.  My favorite sunblock is the Neutrongena Sport Face and the Sport for body.  Another good defense against the sun when riding or running are arm coolers... similar to this.  Of course sunglasses and hats are smart to wear as well.

This is a good time of the year to get in for lactate testing.  Call your local facility to get your zones dialed in for the season.  Also, now is a good time to get a tune up on your bike and if there's any issues you are having on rides to get a custom fit.  Have a gait analysis done, with the season just starting it's not too late to get this in.  Getting in with a dietitian to have your RMR and body fat measured will help to dial in your race nutrition.

Go through and inventory all your tri items.  Spring clean your tri gear.  Inventory your training and race clothes, see how worn your running shoes are, check to see if any of your nutrition products are low or expired, check the wear on your swim suits, are your goggles falling apart, etc.

Now is the time to finalize your race schedule and start registering for races if you haven't already signed up for them.  A lot of races fill up quickly.  Some you have to register for a full year in advance.  Many races are now offering race registration insurance.  Buy it!!!!  You never know what could happen especially when you have to register for a race so far in advance.

This is also a good time to go over your annual training plan or if you have a coach meet with them and go over it.  See if you have any changes you want to make before the season really starts.  It makes things easier for you and the coach if there aren't a lot of intentional changes to the plan during the season.

If you are new to triathlon, find some tri groups close to you.  Great way to find training partners and find out the best places to swim, bike, and run.  Also, you can pick other athletes' brains about favorite races.

Cheers to a great race season!!

Happy training,
Coach Angy


Monday, November 3, 2014

Marathon season

Welcome to marathon season!  I hope everyone's training and first races are going well!  Adding foam rolling to your training routine on a regular basis really helps with recovery.  Also, there is talk of tart cherry juice aiding in recovery.  It's mainly the anti-oxidants from the cherries.

Here's a link to the no meat athlete's blog, he tested it out.

http://www.nomeatathlete.com/tart-cherries-results/

I have one race under my belt for the run season so far.  I tried something new (for me) and didn't wear my Garmin and wore a stop watch instead to keep track of my miles.  I wanted to see how truly dependent on my Garmin I am to pace myself.  Well… I found out fairly dependent.  My goal for this training season is to not depend on my watch so much.  Do you train with a gps watch?  Do you use it more as a guide or do you depend on it for pacing?

Happy training!!

Thursday, July 17, 2014

Food and training energy sources

I have been using Tailwind for about a year now.  It's my go to training nutrition.  It's all I take with me.   Before a long workout I estimate how many calories I'll burn and bring about 100-200 less of that amount in Tailwind with me.  It dissolves even in cold water quickly.  I have tried all of their flavors and love every one of them.  If I had to pick a favorite I think it would be the plain or orange.

I received this book for my birthday…

Feed Zone Portables

I've tried the pizza rolls… yum!  And made the blueberry and also the cherry chocolate sticky balls.  Yum yum!!  I usually just use Tailwind on long workouts, but I think I'm going to try the sticky balls on my long run this weekend.  I'm really looking forward to it! They are sweet but salty and it's like having a dessert on your run.  :)

I haven't tried the recipes below yet, but they look like a very tasty and refreshing way to recover after a workout.

Frozen Treats to Keep You Cool

We are about halfway through the triathlon season.  I hope everyone is having a great season so far!!

Happy Training!
Coach Angy

Monday, March 17, 2014

The Woodlands Marathon

Coach and Mary both did The Woodlands half marathon a couple of weeks ago. The start of the race was about 70 degrees with 100% humidity. Not your ideal conditions. Both Aloha Multisport athlete toughed it out and had a good race! Coach had a PR and Mary had a very strong race!!

On another note about 2-3 months ago I switched up my long run and race day nutrition. Instead of using gels, salt tablets (for warmer days), and water I now only use Tailwind Endurance Fuel. It's organic and I can mix multiple scoops in a bottle without it being too sweet or the flavor being too strong. It makes things so much easier just carrying that on my fuel belt. I usually carry a few fuel belt bottles of Tailwind and at least one bottle of water for my long runs.

Happy training!

Sunday, January 19, 2014

Houston Marathon

What a beautiful day in Houston today!!  We don't get many days with weather like this.  Great day for a marathon!

Speaking of… Congratulations to Mary for beating her goal time by about 5 minutes and having a PR at the half today!!  Way to go girl!!  I'm so very proud of you!!