A friend shared this article on her facebook page. Please be kind to other cyclists even when you are racing.
http://www.active.com/cycling/Articles/7-Ways-to-Be-a-Cycling-Jerk-on-an-Organized-Tour.htm
Wednesday, September 26, 2012
Saturday, September 15, 2012
New product from sponsor...
A shipment of the new product of my sponsor SunRype just came in this morning.
Just tried the fruit and grain bars by SunRype. Really tasty!!!! Only sugar is from the fruit. The fruit balances out the grains and adds a nice sweetness... I like the crunch from the sunflower seeds.
http://www.sunrypeusa.com/viewproduct_us.php?line=9&group=1
Tuesday, August 21, 2012
Good way to prevent injury...
Is to get a proper bike fit. A good bike fit is so key to training and racing. Here is a great article that helps explain why.
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/a-perfect-fit-bike-082112.aspx
“In my experience, just about everybody can benefit from having their bike fit,” says Aaron Harrison, Fit Services Manager at Bike Gallery in Oregon. Indeed, the manufacturers design the bikes with certain averages in mind and very few people actually fit those averages. That’s precisely why they make so many of the components adjustable.
If you are forced to bend in the middle of the spine, the lung’s lower lobes aren’t able to effectively take in air and, in turn, produce power. This type of bend usually occurs if the position is too long or too low. A position that exceeds a triathlete’s range of motion at the hamstrings and hips also can impede performance. When the bike doesn’t fit comfortably and correctly, it oftentimes becomes difficult to maximize time spent in the aero position. Since this position is directly related to faster speeds and gives a break to the core and upper-body, the fit should accommodate it.
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/a-perfect-fit-bike-082112.aspx
A Perfect Fit: Why Bike Fit is Important for Every Triathlete
By Mackenzie Lobby
This article originally appeared in USA Triathlon Magazine.
This article originally appeared in USA Triathlon Magazine.
You have a fresh pair of sneakers, a brand new wetsuit and a souped up bike; you’re ready for your next triathlon. Not so fast. You can buy gear to your heart’s content, but if it doesn’t fit right, an expensive purchase may end up doing more harm than good. In the same way you’d never run in shoes that were two sizes too big, you should also avoid training or racing on a bike that hasn’t been specially fit for you.
“In my experience, just about everybody can benefit from having their bike fit,” says Aaron Harrison, Fit Services Manager at Bike Gallery in Oregon. Indeed, the manufacturers design the bikes with certain averages in mind and very few people actually fit those averages. That’s precisely why they make so many of the components adjustable.
“Bike fit is crucial to maximize rider comfort, efficiency, and to prevent injury,” explains Harrison. Whether you’re jonesing for a new bike or devoted to an older pair of wheels, be sure to visit a bike fit specialist before you hit the road. Not only will you enjoy the ride more, you’ll also avoid injuries and increase performance.
Skirting Injuries
Knee pain often materializes after too many miles on a bike with poor seat position. Neck soreness results from handlebars or aero bars that are too low. Lower back ailments are usually caused by a seat that is too far away from the handlebars. The problems don’t stop there. “Bike fit works to both treat and prevent injuries,” says Todd Carver, co-founder of Retul, which offers a state-of-the-art bike fit system to fitters worldwide. “If your bike is fit properly, you likely won’t develop an injury in the first place.”
Knee pain often materializes after too many miles on a bike with poor seat position. Neck soreness results from handlebars or aero bars that are too low. Lower back ailments are usually caused by a seat that is too far away from the handlebars. The problems don’t stop there. “Bike fit works to both treat and prevent injuries,” says Todd Carver, co-founder of Retul, which offers a state-of-the-art bike fit system to fitters worldwide. “If your bike is fit properly, you likely won’t develop an injury in the first place.”
“Perhaps most important, a good bike fit can significantly improve lower leg alignment and knee tracking through the pedal stroke to minimize the chance of injuries to the knees and hips,” says Harrison. Just as it is important to practice running and swimming form and technique, you must practice this on the bike. If you aren’t initially positioned correctly, your mechanics will be limited.
Performance Enhancement
In addition to limiting your chance of encountering a sidelining injury, proper bike fit also improves performance. “Bike fit can have a big effect on aerodynamics and speed,” explains Carver. Harrison agrees, saying, “poor fit severely decreases performance, especially by limiting lung capacity or exceeding an athlete’s range of hamstring and hip flexibility.”
In addition to limiting your chance of encountering a sidelining injury, proper bike fit also improves performance. “Bike fit can have a big effect on aerodynamics and speed,” explains Carver. Harrison agrees, saying, “poor fit severely decreases performance, especially by limiting lung capacity or exceeding an athlete’s range of hamstring and hip flexibility.”
If you are forced to bend in the middle of the spine, the lung’s lower lobes aren’t able to effectively take in air and, in turn, produce power. This type of bend usually occurs if the position is too long or too low. A position that exceeds a triathlete’s range of motion at the hamstrings and hips also can impede performance. When the bike doesn’t fit comfortably and correctly, it oftentimes becomes difficult to maximize time spent in the aero position. Since this position is directly related to faster speeds and gives a break to the core and upper-body, the fit should accommodate it.
Bike Fitting Basics
A good bike fit considers many factors. The fitter should first become acquainted with the athlete’s goals, athletic experience and injury history. Bike fitters will check many of the following biomechanical factors:
A good bike fit considers many factors. The fitter should first become acquainted with the athlete’s goals, athletic experience and injury history. Bike fitters will check many of the following biomechanical factors:
1. Hamstring flexibility and range
2. Hip flexion
3. Internal and external rotation of the knee/hip
4. Shoulder width
5. Foot evaluation
6. Iscial tuberosity (sit-bone) width
7. Core strength
2. Hip flexion
3. Internal and external rotation of the knee/hip
4. Shoulder width
5. Foot evaluation
6. Iscial tuberosity (sit-bone) width
7. Core strength
After the initial physical assessment, the athlete gets on the bike so the fitter can determine where to make adjustments. While some fitters still use a tape measure and plumb bob, many have graduated to higher tech solutions. That’s where systems like Specialized Body Geometry Fit and Retul come in. Providing dynamic, 3-dimensional measurements and assessments, they have taken bike fitting to new levels. “Starting in 2000, dynamic fit really started to be the gold standard,” says Carver of Retul.
Using motion capture technology, they can determine everything from cleat and saddle placement to stem length, handlebar height and base-bar width, as well as aero bar adjustments. A bike fit using Retul technology includes these steps:
1.LED markers are placed on the wrist, elbow, shoulder, hip, knee ankle, heel and toe.
2. The rider begins to pedal, sending data related to the pedal strokes and movements of the rider.
3. Data is put into a final analysis so the fitter can make the necessary adjustments.
4. Using The Zin, Retul’s handheld digitizer, the fitter digitally measures the bike at 13-15 points and adjusts it to fit the rider.
5. Data is stored to keep a fit history on the rider for future reference.
2. The rider begins to pedal, sending data related to the pedal strokes and movements of the rider.
3. Data is put into a final analysis so the fitter can make the necessary adjustments.
4. Using The Zin, Retul’s handheld digitizer, the fitter digitally measures the bike at 13-15 points and adjusts it to fit the rider.
5. Data is stored to keep a fit history on the rider for future reference.
Voila! You have a properly fitting bike. On average, you should head in for a check-up every three years. But with the new wave of fit technology, you might just find yourself going in more often. Who knew fitting a bike could actually be fun?
Monday, July 30, 2012
Pregnancy and training
I have read a lot on pregnancy and training. My favorite books for this topic are...
Exercising Through Your Pregnancy
and
Runner's World Guide to Running and Pregnancy
These books are great! The general pregnancy books briefly talk about exercise, but the information isn't geared towards women who train or race on a regular basis. Exercising Through Your Pregnancy and Runner's World Guide to Running and Pregnancy, I felt, covered exercise during pregnancy for the very active person really well.
Besides reading I've talked to my healthcare provider. The consensus seems to be that whatever you were doing before pregnancy you can continue while you are pregnant as long as you aren't high risk and aren't having complications. You may have to bring the intensity and duration down a bit. ...but if you were running before pregnancy you can continue during (as long as everything is hunky dory). *Always check with your healthcare provider to make sure that you're in the clear to workout.*
Working out for me has been a lot different while I've been pregnant. It's been more of a maintenance game. During the first trimester I've had to take it day to day and week to week. The second trimester I've been able to get back into a regular routine. For me it's been a combination of swimming, run/walking, yoga, pilates, strength, spin bike, and water aerobics occasionally (I found a really great instructor that really works you out). We'll see what the third trimester holds for me.
It's been nice having a break from all the "tools" of training (monitors etc.). All my workouts since being pregnant have gone by feel. Usually I take this "digital" break in the off-season and encourage my athletes to do the same.
The most frustrating thing of pregnancy for me so far has been the lack of cute maternity workout clothes. I've found maybe one or two companies online that carry them but they are lacking in the ascetically pleasing department. It would be really nice if Nike, New Balance, Asics, or Lululemon made maternity workout gear.
Happy training!!
Exercising Through Your Pregnancy
and
Runner's World Guide to Running and Pregnancy
These books are great! The general pregnancy books briefly talk about exercise, but the information isn't geared towards women who train or race on a regular basis. Exercising Through Your Pregnancy and Runner's World Guide to Running and Pregnancy, I felt, covered exercise during pregnancy for the very active person really well.
Besides reading I've talked to my healthcare provider. The consensus seems to be that whatever you were doing before pregnancy you can continue while you are pregnant as long as you aren't high risk and aren't having complications. You may have to bring the intensity and duration down a bit. ...but if you were running before pregnancy you can continue during (as long as everything is hunky dory). *Always check with your healthcare provider to make sure that you're in the clear to workout.*
Working out for me has been a lot different while I've been pregnant. It's been more of a maintenance game. During the first trimester I've had to take it day to day and week to week. The second trimester I've been able to get back into a regular routine. For me it's been a combination of swimming, run/walking, yoga, pilates, strength, spin bike, and water aerobics occasionally (I found a really great instructor that really works you out). We'll see what the third trimester holds for me.
It's been nice having a break from all the "tools" of training (monitors etc.). All my workouts since being pregnant have gone by feel. Usually I take this "digital" break in the off-season and encourage my athletes to do the same.
The most frustrating thing of pregnancy for me so far has been the lack of cute maternity workout clothes. I've found maybe one or two companies online that carry them but they are lacking in the ascetically pleasing department. It would be really nice if Nike, New Balance, Asics, or Lululemon made maternity workout gear.
Happy training!!
Sunday, July 29, 2012
Mid season
It's now the middle of the triathlon season. Hopefully everyone has had great races or learned from the ones that didn't go exactly as they would have liked. With the Olympics in full swing it sure is inspiring. For the rest of the season remember to stay hydrated and stay on top of your training and race nutrition. Nutrition is such a huge part of your training and racing... not only what you taking in training/racing but what you take in, in your day to day life. If you feel like you need help with your nutrition consult a registered dietitian. They are a wonderful support system to have.
A lot of races still to come for the season and a lot of training hours still. Also, remember to have fun with it all and smile!!
Happy training!
A lot of races still to come for the season and a lot of training hours still. Also, remember to have fun with it all and smile!!
Happy training!
Wednesday, July 18, 2012
Tips for female triathletes
http://www.active.com/triathlon/Articles/5-Tips-for-Female-Triathletes.htm?cmp=306&memberid=115060278&lyrisid=26090956&email=angy.tambo@gmail.com
Search for your next triathlon.
5 Tips for Female Triathletes
Women are built differently than men—both physically and mentally. They have their own motivators and their own distinct challenges to overcome when training for and racing triathlons. Approaching your triathlon experience from a woman’s point of view can be so much more rewarding than simply falling in line with the boys. Follow these tips for female triathletes to help make your experience that much better.
Find a Good Sports Bra
Women have a high threshold for pain. They often think that something is normal even if it’s irritating. Nowhere is that more evident than with the sports bra. Most female triathletes, at some point, have been rewarded for their run with nothing more than cuts and blood where their sports tops rubbed them raw.
Body Glide might be a saving grace in a lot of instances but it can’t protect you from an ill-fitting sports bra. Do yourself a favor and head to a sports store (Road Runner Sports is quite helpful) and ask for a fitting. When you find the bra that’s right for you, buy two. Age-grouper Kirsten Korosec likes to throw an extra one in her race bag…just in case.
My saving grace: The CW-X VERSATX Support Bra
More: Sports Bra Buying Tips
Use Body Glide
Even the best clothing still rubs. You are, after all, dunking yourself in water followed by several hours of repetitive motion on the bike and run. That's where Body Glide comes in. The morning of the race, apply it to all your sensitive spots. Age grouper Liz Harrell says “use it in your shorts; apply it on all the seams of your chamois. Also use it on the inside of your arms to prevent chaffing while swimming and running.”
Other areas it could be helpful: on your ankles and wrist to help with wetsuit removal; on your neck where your wetsuit might rub; and under your bra line.
Train in Your Race Clothes
Guys have it easy: no curves that make their shorts look funny or their shirts fit weird; no sports bras to bother with; no long hair to muck with. It’s almost like they are a one-size-fits all kind of crowd. Well, that’s not the case for women. Women’s triathlon clothes bunch, ride, rub, and pull, and that discomfort can make or break a race. Not to mention the hair; finding the perfect hairdo—one that transfers easily from swim cap to bike helmet to visor—can be challenging.
Practice in your outfit. Do a few brick workouts or practice triathlons to make sure your clothes and hair won’t bother you on race day.
Learn How to Change Your Own Flats
Part of race day is making sure your equipment is dialed in. Are the tires pumped? Is your chain lubed? Is everything is good working order? Do you have spare tubes, a tire lever and a pump or CO2 cartridge? And most importantly, do you know how to use those things?
A flat tire doesn’t have to mean a DNF (did not finish). Sure you might lose a few minutes but you’ll be back up and running faster if you know how to help yourself.
Practice changing your tubes at home...yes, even if you don’t have a flat. Just be sure to let some air out of the tube before you remove the tire.
More: How to Fix a Flat Tire
Connect With Other Women
I’m a smiler. I have more fun if I can connect with other people on the course, so I smile at other triathletes during a race. It’s mostly for selfish reasons though. You see, when I smile, I typically get a smile back—and that’s what keeps me going. One thing I noticed, however, is that women are more likely to smile back than men.
Use that positive energy to your advantage. Chat with the female triathletes while you’re waiting for your wave to start. Make a point to smile at your competitors as they ride or run past. It just might be the boost you need during the toughest part of the race.
If you’re looking for a real pick-me-up, sign up for a women-only event. They offer an ideal racing experience for both beginners and veterans who are looking for a dose of true camaraderie.
Search for your next triathlon.Sunday, July 15, 2012
2012 U.S. Olympic Triathlon Roster Officially Announced - usatriathlon.org
2012 U.S. Olympic Triathlon Roster Officially Announced - usatriathlon.org
The Olympics are right around the corner!! I'm looking forward to following team USA! Some good motivation for the race season.
The Olympics are right around the corner!! I'm looking forward to following team USA! Some good motivation for the race season.
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