Welcome to 2013! The holidays are winding down... Off season is in full swing for triathletes and marathon season is just starting up.
With a new born my half marathon season will start later than it normally does. Also, my tri season will probably start a little later as I work on getting back into it all after having a baby. What a journey motherhood has been so far! I'm really enjoying it! I opted for an unmedicated home birth. I figured since I have successfully completed two full Ironman races I could go through labor without any pain meds. From what I had heard and read about labor I figured it would be like an iron distance race... an endurance event. It was more rewarding than an IM because of the wonderful little bundle of joy I received but so satisfying knowing I endured labor without any drugs. Such a sense or accomplishment. My labor was quick and it was more like an olympic or sprint tri than an iron distance tri. I can take that labor experience and apply it to my future racing and training. I'm hoping the example my husband and I set for our daughter rubs off and she enjoys triathlons (or any of the one sports involved) as much as we do!!
I hope you all had a wonderful 2012 and 2013 brings much joy and fitness to you!!
Happy training and off season relaxing!
Coach Angy
Tuesday, January 1, 2013
Wednesday, November 7, 2012
Off Season...
Most people have had their last race for the triathlon season or are about to. Off season is a time for a break and relaxation. Not only a physical break from the regular racing season training but also a mental break. Here is a great article on recovery in the off season.
Enjoy! Happy resting!!
Enjoy! Happy resting!!
11 Ways to Recover From Race Season
Fall finds most triathletes wrapping up their race season and looking forward to some well-deserved rest and recovery. For the same reason that you should build rest days into a week of training, as well as reduced-volume weeks into your training cycles, your body and mind need time to recover at the end of the season too.
This rest period should be four to five weeks within your yearly cycle to help you properly recover from the accumulated wear and tear of in-season training and racing. You've logged endless hours in the weight room, at the pool, on the bike, and in your running shoes; and now you need to take a physical and mental break from your highly structured training schedule.
This is your offseason—a chance to give your body the time it needs to rest and repair following the racing season.
If you have trouble sitting still, you can engage in some light activity—especially if you want to try a new sport. This can help you maintain a decent level of fitness without putting the stress of structured training on your body and your mind. Just be sure to take a few total rest days, without any physical activity, too. Taking a day or two of complete down-time each week is a great way to let your body know that you care.
Alternatively, you don’t want to prolong these periods of inactivity for the entire transition period, or you will have to begin from square one when you start prepping for your next race season.
Here are 11 things you can do to help your body get the rest and recovery it needs during this transition period:
- Lose the training log and relax.
- Do absolutely nothing for at least a few days.
- Ditch the road bike and hit the singletrack on your mountain bike.
- Take to the running trails.
- Ride or run with a beginner triathlete.
- Lock up the heart rate monitor and exercise by feel.
- Try something different like yoga or Pilates.
- Take long walks with the family and/or dogs.
- Take the kayak for an easy paddle.
- Stay away from the master's swim group and don't count yardage.
- Sleep in, sleep in, and sleep in some more.
Sunday, October 21, 2012
Great end of season race...
Congratulations Lauri on her 1st place finish at Cy-Fair Tri today!! Way to go!! I'm so proud of her!!! She has worked really hard and it shows!! Perfect way to end her season!!!!
Sunday, October 7, 2012
Great races!
Two great races by Aloha Multisport athletes today!!! Lauri had a PR at Du the Bear and Robert had a great performance at the IBM Classic!!!! Way to go guys!!!!
Wednesday, September 26, 2012
Be Courteous...
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
http://www.active.com/cycling/Articles/7-Ways-to-Be-a-Cycling-Jerk-on-an-Organized-Tour.htm
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?
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