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!!!!

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!!!!

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

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

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

A Perfect Fit: Why Bike Fit is Important for Every Triathlete

By Mackenzie Lobby
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.”

“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.”

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:

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

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.

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?

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!!

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!