Monday, December 26, 2011

Tri Tops

Two of my favorite tri tops...

Desoto's Forza:

I love love love this top!!!!
My favorite things about this top are...
1) it comes in red (one of my favorite colors!)
2) the material is really comfortable and does a really good job wicking the sweat away
3) it has three deep pockets in the back that are really great for long rides and long races!!

Zoot Endurance:

Things I love about this top...
1) the material is really comfortable and wicks sweat well
2) many color options
3) great for shorter races

Bicycle World of Houston has an awesome selection of Zoot products!!!!

Tuesday, December 13, 2011


I crashed last week and hit my head pretty hard on the road.  Had a mild concussion and am nearly back to 100% a week later.  Thank goodness for my helmet!!  I was wearing a Giro Ionis that I got from Bicycle World of Houston.  If it weren't for my helmet my head probably would have cracked right open.  The outside of my helmet dented and there were two cracks on the inside.  It definitely did it's job!!!  A few days after my crash I went over to BWH to see about getting a new helmet and they gave me a pretty good deal on a replacement.  Thank you guys!!!  Always always always wear your helmet!!!!

Happy training!

Saturday, December 3, 2011

Escape from Huntsville

Congratulations Robert on a great race!!  His first trail run and he smashed it!!!  Way to go!!!

Thursday, November 17, 2011

Good luck IMAZ athletes!!

IMAZ was my first ironman distance race.  Brings back a lot of memories from when I did the race in April of '08.

For those from more humid climates don't forget eye drops, nose spray, and vaseline.  It's very dry there.  Since they have moved the race to November the temps are very different than they are in April.  Wear two swim caps (the race cap and a thicker one underneath), bring your cold weather clothing, i.e. arm armers, gloves, toe covers for cycling shoes, etc.  Put something fun in your special needs bags ex: favorite quotes, candy, pictures... anything to lift your spirits.  I've found having chapstick in my bento box and on me for the run really helps in an ironman.  Make sure to double and triple check your gear bags before dropping them off at the athlete village to make sure you didn't forget anything.  Take it easy the day before... relax you have a huge day ahead of you!  Most importantly remember to smile!!!  It takes a lot more energy to frown than it does to smile!!  :-)

Happy racing and good luck to everyone!!!!

Sunday, October 23, 2011


Great job to Robert and Lee for great races today!!!!

Congratulations to Lee  for his third place in his age group!!!

Saturday, October 22, 2011

Good luck Lee and Robert!!!

Good luck Lee at the Oktoberfest sprint tri tomorrow!!!!

Good luck to Robert doing the Houston Half tomorrow!!!!

Tuesday, October 18, 2011

Off season training...

Off season is just as important as the regular triathlon season.  It's a good time to do some activities you've been wanting to do but just haven't had time to do... i.e. mountain bike, snow shoe, hike, trail run, water polo, etc.  It's important to change it up during off season so you keep your motivation when you need it most during the regular season.  Also, it allows you to work on some imbalances you might have been dealing with the previous season.

What are your favorite off season activities?

Happy training!

Saturday, October 8, 2011


Good luck today to all the racers at Kona today!!!  Especially the local ones.  Goooo Tricia!!!  Also, good luck to Andy Gardner, Trent Stephens, Anderw Strong, and Tom Noble!!  If I forgot someone I'm sorry.

Should be a very exciting race as always.  You can watch it live at Kona.

Sunday, October 2, 2011

Racing sick...

I had a half iron distance race last weekend and caught a nasty cold the day before the race.  What should have been a perfect race turned into a "getting through it" race.  Unfortunately colds happen.  You have to assess how bad you are feeling and make a decision from there.  If it would have been a training day I would have taken the day off so I could recover from the cold quicker... but since it was the last race of the season I decided to go ahead and race.  ...a week later I'm still getting over the cold.  Cold season is starting.  Make sure to take in your vitamin C and get plenty of rest!!

Happy training!

Friday, September 16, 2011

Cycling Etiquette

This was taken from the MS150 website.  It's very easy to forget the etiquette but is so important to remember it.  I've been to MS150 warm-up rides where riders didn't follow the etiquette and it's really annoying.  I hope the people not following them are not MS150 riders.  I find riding in GB that a lot of riders there don't use the etiquette.  Even if you ride solo it's good practice to follow the etiquette.  If you ride a bike please study these.  It makes riding safer for everyone.

Cycling Etiquette

Cycling Etiquette: When you are riding with many other riders, there are some cycling customs and etiquette points we all must follow.
  • Riding safely in big groups requires a mature and positive frame of mind. Always ride smart, ride safe.
  • Riding safely in big groups requires communicating with other riders around you. (Be sure to check out our tips - Vocal Warnings)
  • Maintain your personal space; avoiding close proximity to other bikes.
  • Avoid sudden sideways movements while riding in a group; be predictable and always hold your line.
  • Be considerate of slower and faster riders around you; remember that this is a fun ride, NOT a race.
  • Be careful, signal, and let others know when you’re slowing or stopping.
  • Passing and being passed is a critical skill. Please review these passing tips.
  • For more information, please review the Think Safe, Ride Safe – Safe Cycling Presentation (PDF or PowerPoint).
A final point, we are all ambassadors for cycling as we travel along the roadways and through the many communities along the way. Be especially considerate of our friends and neighbors who are gracious enough to share this special route with us. Among other things, this means do not hog the road; let local traffic get through to and from their homes. This also means you should use the facilities provided along the way, not the shrubs.

Ride Tips - Passing
Passing on a bicycle is a two-way process. As a general rule, the passer has primary responsibility for a safe pass; however, both the passer and "passee" have a few simple responsibilities to make a pass safe and friendly.
The passee(s) should:
  • Be aware of approaching riders (look behind and listen! NO headphones); consolidate to single file to allow a safe pass;
  • Acknowledge calls to pass; saying "Thank You" is a GREAT way to do this!
  • Maintain a steady speed and hold a consistent line-don't suddenly slow down or speed up as you are being passed, and don't swerve.
The passer(s) should:
  • Call "Approaching rider" as you get close;
  • Slow a bit to allow buffer space; communicate "Rider up, slowing" to your group; groups must only pass as a single line;
  • Check the road behind to ensure no approaching vehicles, making sure there is enough room for everyone to safely pass;
  • Call "Passing on your left" after the other rider has acknowledged your presence, indicating number of riders in line if passing as a group;
  • Move left to allow adequate space as you come around as you smoothly accelerate to your previous speed to make the pass;
  • Allow plenty of room before pulling back in to the right so as to not cut off the passees;
  • If in a line, the last rider should indicate "Last rider."

Ride Tips - Vocal Warnings
  • Slowing - When someone yells "Slowing!" it means that there is something causing them to slow down. This could be a traffic light, slower bikes or some road hazard. Prepare to slow down, tap you brakes and repeat the yell "Slowing" to indicate that you've heard the warning and to alert those behind you that you are also slowing down.
  • Stopping - When someone yells "Stopping!" it means they are stopping. If they are just pulling over to fix a flat or rest, you should prepare to pass (see tips above). However, this could be a stop light or major road hazard, so you must be prepared to stop. If necessary, tap your brakes while repeating the yell "Stopping" to indicate to others that you've heard them and to alert those behind you that you are also slowing to a stop. It is important not to slam on your brakes, especially if there are others behind you!!
  • Hold your line - When someone shouts, "Hold your line," this means that you need to steer a straight line as best you can. In most cases, the person is attempting to pass. If you swing out or don't keep your bike steady, you could cause trouble for the other cyclist.
  • On your Left - When someone yells "On your left," it means that they are passing you on your left side. You should never hear "On your right." First of all, you should be riding towards the right side of the roadway unless passing, so there should no room for anyone to pass on the right. NEVER PASS ON THE RIGHT.
  • Car Up - This is a verbal caution to beware of an approaching vehicle and to stay right. When you hear this, repeat the call so that others know that you are aware of the approaching vehicle and to alert others.
  • Car Back - This means that there is a vehicle coming up from behind. Move to the right as safely possible to allow them to pass. Repeat the call so others ahead of you also know about the car.
  • Holes - When someone shouts "Holes," "Bumps" or "Road kill," they are warning of road surface hazards that could cause you problems. Generally they will also point to the hazard. Be prepared to avoid these hazards without swerving into other riders. Again, repeat the warning for those behind you.
  • Cracks – Riders will call “Crack” when there is a crack parallel to your direction of travel. These cracks can catch your wheel and cause a spill. Many riders will wave their left or right arm forward and back with their palm facing their body to let riders behind know which side the crack is on. Pass the warning back while signaling with one hand if you can. Spot the crack and move over if needed, as smoothly as possible to avoid it.
  • Gravel - This warning means there is gravel in the road. They may also indicate gravel on the side of the road by waving their hand palm down over the side with the gravel. Ride around the gravel when possible, although you can ride through it safely if you hold a straight line. Gravel in a corner warrants caution when turning. Slow down and keep the bike more upright by pushing with the outside hand as you steer through the turn.

Sunday, September 11, 2011

Recipe... Bulgar and Green Lentil Pilaf

Here is the recipe people were asking me for on facebook.  I added shrimp to it and used steel cut oats instead of bulgar.

Bulgar and Green Lentil Pilaf

5 ¼ cups

3/4 cups


2 1/4 cups

1 1/4 tsp

1 tsp

1/2 tsp

1/4 tsp

1/2 cup

1/3 cup


Bring first 3 ingredients to boil in large saucepan over medium-high heat. Partially cover pan, reduce heat to low, and simmer until lentils are almost tender, about 15 minutes. Mix in bulgar, salt, and spices. Cover; simmer until water is absorbed, about 10 minutes longer. Season with pepper. Discard bay leaves. Serve topped with almonds and reserved onions.

Makes 8 servings

1 serving = 159 calories, 5g fat, 9g protein, 22g carbs, 224mg sodium

Sunday, September 4, 2011


Wind is a character builder.  It's 90% mental and 10% physical.  When dealing with wind on a bike ride just keep reminding yourself that it will make you stronger no matter how miserable you are.  Repeat the mantra, "wind is your friend".  There's no guarantee there won't be wind race day.  It's best to be prepared for many different conditions.

Happy training!

Thursday, September 1, 2011

Taking care of your body...

It's very important to properly stretch every day.  Also, incorporating yoga, massage, and the occasional adjustment especially help when you are putting in the long miles for a half or full iron distance race.

My favorite place to go in town for a massage is Kinetic Bodyworks.  Although they aren't all that close to where I live I will gladly make the extra trip to go see one of their massage therapist!!!!  They have magic hands!!

For chiropractic care I like to go to City Center Chiropractic.  They are very knowledgeable and give great adjustments!!

Using foam rollers, tennis balls (rolling your foot over it or rolling against one on a wall for your back), or The Stick on a regular basis also help.

Happy training!!!


Friday, August 26, 2011

Racing for first timers/beginners

Tomorrow is the Clearlake Olympic and Sprint triathlon.  There is going to be a good showing!  Last I heard there are about 900 people registered for the race.  Dave Scott will be there racing as well... or at least that's what the rumors are saying.  I always love this race.

Tips for beginners:
If you don't have a chance to physically check out the course before hand at least study the maps thoroughly.   That way you will know what to expect.

Double check your race packet and make sure you at least have your race bib (for the run), bike number, and helmet number and that they all match.

In your packet there should be a hand out of some of the rules.  Review it and go onto USAT's website and review some of the race rules.

Here is a check list for things to bring to the race.  You may not need everything on this list but it's a helpful tool to have.

Happy racing!!

Friday, August 19, 2011


Welcome to my coaching blog!  I will try to post helpful hints once a week.

This week is all about hydration!  It's been hotter than usual in Houston and in many other areas.  It's extremely important to stay hydrated in this heat.  You need to make sure to take in plenty of electrolytes as well.  If you drink too much water you can deplete your electrolytes and get hyponatremia, which can be very serious.  A good rule of thumb is to take in 24-32 oz of fluid per hour of exercise.  If you are taking in water as your fluid source it's a good idea to also take salt supplements.  Locally Bicycle World of Houston carries a couple of differnt kinds of salt supplements (Enduralytes and elete).   Also, Shark Salts by Enduro Shark are pretty good. 

Here's an article from USAT's website on hyponatremia.

Happy training!!