Monthly Archives: September 2011

Fueling on the Bike

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Example of a Bike Ready for Ironman Nutrition

Now that I have begun to do some longer rides, I have to consider how to fuel myself before, during and after them. This is foreign territory to me, as I am used to fueling myself for long runs which are usually not longer than 2-3 hours. My fuel strategy for long runs is to have 100 calories every 45 minutes or so, starting 45 minutes into the run. For example, during a 10 mile (1 1/2 hours) run I will most likely only have 100 calories, and for a 18 mile run (about 3 hours) I’ll have 350-400.

Confusion About Calories Burned:

To me, biking feels easier than running, so it seems that you would burn fewer calories and therefore need fewer. I went to the Internet to research my theory, I came up with some very mixed results. First, I have been told by a dietitian that a 150 pound person burns 100 calories/mile while running. Since I weigh less than this, I usually estimate that I burn about 90 calories per mile. Since I can run about 6.5 miles in an hour, I’d burn 585 calories per hour running at a 9 min/mile pace. However, according to the Self Nutrition Calculator which takes into account my age, height,and weight, running at this speed for one hour burns 862 calories and biking for 1 hour at 14-16 mph burns 776 calories, which seems high to me. On the other side of the spectrum, the Activity-Calorie Calculator on Powerbar.com says that someone my weight (the only factor considered) burns only 311 calories per hour while biking 14-16 mph and 389 calories per hour while running a 9 min/mile.

Those are some BIG discrepancies in calories burned. Now I am even more confused! Do I burn closer to 800 or 300 calories per hour while biking? I definitely think it’s closer to 300, although this number sounds a bit low. Obviously there are many factors to consider when calculating calories burned, including the weather, wind and terrain (hills, etc). I would say that a good estimate of an “easy” ride for me burns 350-400 calories/hour whereas a hard ride probably burns more like 400-500 calories an hour.

Fueling for Speed

Although I may burn less calories while biking than running, the goal for fueling on the bike during a race is to consume enough substance to make up for the calories used on the swim and also prepare the body for the upcoming run. How many calories you need is variable depending on your sex, height, weight, the weather and other factors. Therefore, it’s critical to practice nutrition before race day so that there aren’t any surprises. Unfortunately, one of the biggest reasons for a DNF (do not finish) at the Ironman is gastrointestinal distress, rather than injury or fatigue. People literally end their day on the toilet at Ironman. The main reason for GI distress is either 1) not enough fuel or 2) too much fuel. See why it’s important to practice?

My longest rides to date so far have been about 3 1/2 hours. I’ve recently learned that I am not taking in nearly enough calories on these rides. Each time we’ve ridden this course (3 times so far!), I’ve drank 24 ounces of water mixed with 135 calories of Cytomax ( 1 1/2 scoops) and had two Gus. If you can do the math, that’s only 335 calories for a 3 1/2 hour ride. I’ve finished each ride feeling pretty wiped out and tired, certainly not energetic enough to run a 10k or half marathon (or even worse, a marathon!). My logic in only consuming this many calories was that I didn’t see the point in eating much more since I didn’t have to run afterward. However, if I’m honest with myself, my energy levels definitely decrease toward the end of the ride, and if I plan to increase my mileage, I’m going to need more calories to get me through. Likely, my performance is suffering due to undernutrition.

Trial and Error – How Many Calories Should I Take In?

From what I’ve read, there is no hard and fast rule for calorie consumption during races. That is why it’s imperative to practice your nutrition on the training rides. Although you probably don’t need quite as many calories on a 100 mile training ride as you would during the 112 mile bike portion of the race, you should practice consuming as much as you would on race day so that you know that your body can handle it. For example, one of the bloggers that I follow, Maria (RunningALife), has found that in a race, 100 calories per hour on the bike is too little and 200 calories is too much. Therefore, she will consume about 150-180 calories/hour during races and during training rides. She doesn’t take all of these calories at once, but rather spreads them out in about 15 minute increments and gets them from both liquids and from solids. That works for her, but would it work for me? Since I am taller and weigh more than Maria, I will probably need more calories. I plan to try 180- 200 calories an hour to start, and then move from there. I’ll know I’ve consumed too few if I lack energy during my ride and I’ll know I went too far if I have bloating or cramping.

Trial and Error – What Kind of Calories Work For Me?

What type of fuel is another issue. Most triathletes get their calories from a mix of sports drink, gels and solid food. The sports drink provides easy calories and also electrolytes which are essential when racing long distances and even more crucial at temperates over 65 degrees. Gels and blocks are a popular source of race fuel since they are easily digested, (many) contain performance boosting caffeine, and they have been formulated for endurance sports. However, since I’ll be on the bike for 7-8 hours on Ironman race day, I’ll most likely want to eat some solid food as well. I can’t imagine being satisfied sitting at my desk eating Gu and Cytomax all day, so I doubt that I’ll be able to fill the void with these things alone while working out for 8 hours. Although it is difficult to consume solid food during high intensity exercise, the Ironman bike portion should be raced at a moderate pace that allows your body to have enough spare energy to digest solid foods in your stomach.

Some solid foods that I plan to incorporate into my long rides include bananas, Cliff bars, and peanut butter banana sandwiches. I may also toy with some salty foods like pretzels once I start getting into really long rides, especially in the spring when it starts warming up again. Pretzels and other salty foods are usually served at aid stations during the Ironman to ensure that athletes don’t deplete salt stores and cramp.

Writing It All Down

After our first 40 mile group ride, one of the women there that had just completed Couer D’Alene this year gave us some advice for nutrition on the bike. She suggested that we keep track of every ride we go on and write down the distance, difficultly level, how we felt and what we ate. We should record every single thing we ate so that we can go back and look it over and compare what/when we ate with how we felt and how we performed. I plan to start doing this so that when I show up to the start line on June 24 there is no question in my mind as to what my stomach can and can’t handle and what will give me enough energy to finish the distance.

Practice makes perfect!

Side Note – When looking for the above photo of the bike full of race day nutrition, I found a pretty interesting blog by an Ironman champion who argues that you don’t need much fuel AT ALL for an Ironman and that most GI distress is a result of over-consumption. http://www.m2rev.com/articles/m2_training_concepts/ironman_fueling.html

The Cost to be Called an Ironman

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After reading a recent blog post by one of my favorite bloggers, Sweaty Emily, about a $50 10K entrance fee being too steep to justify paying, I got to thinking about the $600 that I paid to inflict 13-17 hours of pain upon myself on June 24, 2012 at Ironman CDA. Since a marathon lasts about 3-5 hours on average and mine cost about $130, I’d expect an Ironman to cost more since it takes longer to complete. My marathon was actually on the more expensive side since it was one of the Rock n Roll series that includes course music and a beer garden. So let’s say the average marathon costs $100 – an Ironman couldn’t cost more than 3x/ that could it? Yes – try 6x.

Ironman Entry Fee Breakdown

After doing some research, this is what I gather is included in your $600 Ironman race fee (this is Ironman Australia but I’d guess they are all similar):

  • Organization of the IRONMAN (race director and staff salaries, volunteer training, office supplies, etc)
  • Race day nutrition at the aid stations (Ironman CDA offers Ironman Perform, Powerbars, Powerbar Gels, bananas, pretzels, soda, and more)
  • The chance to grab one of 50 slots for Hawaii
  • A Welcome gift (for example, a race top)
  • Entry to the PastaParty on Friday
  • Racebooklet
  • Finisher T-Shirt
  • Finisher-Medal
  • Free 10 Minute Massage after the race (Woo! And perhaps a rehydrating IV?)
  • Whirlpools after the Finishline (I’m guessing this is a jacuzzi in Aussie talk?)
  • Entry to the Awards Ceremony on Monday (if you don’t sleep through it)

Based on my estimated costs of each of the items above, I’d say the majority goes toward organization of the race because the rest of the perks certainly don’t add up to more than $150, unless they are hosting an 8 course meal with wine pairings for the pasta party and the medals are encrusted with diamonds. And of course, the race needs to make a profit. Ironman is run by the World Triathlon Corporation which is a for-profit organization owned by Providence Equity Partners. I’d love to see their financial statements (that’s the accountant in me speaking).

Honestly, since Ironman will be one of the biggest challenges and therefore biggest accomplishments of my life, I didn’t get too upset about the $600 price tag. However, this fee certainly would deter me from registering for many more 140.6s, given that I survive the first one (if I don’t make it through the first one, I will certainly be signing up for a 2nd). Although the price seems like a lot for me, a 20 something still renting an apartment at the beach, it may not be significant to the average triathlon age grouper who takes home 120k per year from his or her office job. Therefore, I don’t think that the Ironman organization has any reason to lower it’s prices. Not to mention, most Ironman races sell out the day that registration opens and once they sell out, more entries are available for  $1,200, half of which goes to a designated charity. All of these double priced entries are usually snatched up as well. It’s supply and demand ladies and gentleman.

Beyond The Entry Fee

The race entry fee is just the beginning of the costs associated with an Ironman. For a half marathon, costs other than the entrance fee probably include a new pair of running shoes ($75-125), a box of Gu ($25) and a shirt with a pocket to hold your Gu ($20). An Ironman is another story. Below is a rough estimate of the additional costs I’ll be incurring in order to call myself an Ironman:

Training Costs

  • Supplements – Gu, Cytomax, Protein Bars, Recovery Drinks, Glutamine:  $75-100/month
  • Extra Food (to fuel 14-20 hours a week of workouts)- $50-100/month
  • Bike Tubes/Tires/Etc – $10/month
  • (High Quality) Bike Trainer (so that I can train indoors in the Winter): $375
  • Indoor Bike Workout DVDs: $29.99 each
  • Warm Running and Biking Clothing: $100-300

Race Costs

  • 6 nights in a hotel that is walking distance to the start: $550
  • Flight: $300
  • Rental Car: $75 (my share)
  • Bike Shipping: $250
  • Dining Out: $300

Possible Savings During Training:

  • Alcohol – won’t be much drinking going on!
  • Gas – won’t be driving many places other than to train and to work
  • Weekend Trips – don’t even think abotu taking a weekend getaway during Ironman training. Weekends are nearly half of a working Ironman’s training volume.
  • Food – although I may intend to eat more, I’ve been warned by a 2011 CDA finisher that I may “fall asleep in my spaghetti” out of pure exhuastion (hopefully I can save the spaghetti for the next day!)

Yowza! I didn’t even really realize how much dough I’d be putting down until I wrote it all out. And this doesn’t include all the money I’ve spent so far getting set up for shorter distance triathlons (wet suit, bike tune up, bike fitting, tri suit, bathing suit, goggles, etc). All I have to say is that I better finish this race and hear Mike Reilly call my name and tell me I’m an Ironman! I will remind myself of this blog post if I ever even consider giving up during the race!

In the end, I enjoy triathlon and I enjoy the challenge that the Ironman presents. Although obviously I’d rather not have to spend this money, since I’m spending it on something I love, it’s not so bad. At least I don’t play golf! Now that’s an expensive sport! ;)

Goodbye Summer Blues

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Today is the second to last day of summer. I can’t believe how quickly not only this summer, but this year, has flown by! And I must say that I am having the Goodbye Summer Blues. Summer has always been my favorite season – I prefer to spend my days in sundresses and shorts than bundled up in sweaters and boots. But this year, summer has been more significant than beach days and BBQs – in San Diego, the summer is the perfect time to train for a triathlon or marathon. Not only does the sun rise by 5:30 in the summer, it doesn’t set til nearly 8 p.m., leaving practically 13 glorious hours to swim, bike or run in the warm, yet mild, San Diego weather.

Saying Goodbye is Summer is Hard…

Mike and I spent about two mornings per week biking before work during the summer. We’d wake up around 5:45 and be on the bikes by 6 and be able to get in a 15-20 mile bike ride before punching the time clock. However, starting a the week before last we realized that things are about to change and our outdoor morning workouts are no longer feasible. One morning we woke up at the normal 5:40 a.m. hour and it was still pitch black. We got ready to ride and looked outside at 6 a.m. and it was still dark. By 6:15 it was starting to get light, but we knew this would be one of our last rides. I’m lucky enough to be able to get to work by 9 a.m. most days, but starting my ride at 7 a.m. just isn’t going to work.

And to make matters worse, the sun is setting earlier! During our last Aquathon it was nearly dark by the time we noshed on our post-race pizza. In years past, I spent the majority of my workout time indoors, taking group fitness classes at the gym or running on the treadmill. Now my fitness life revolves around outdoor activities and I am just not coping well with the realization that I will need to make some changes!

Changing Workout Routines for Autumn

The first change I’ve made to ease the pain of falling leaves and impending trick or treaters is to make it to some very early morning spin classes. However, the classes fill up fast and in order to guarantee myself a spot at the 5:45 spin class it means I must be there by 5:15, which means a sub-5 a.m. wake up call. Not always fabulous, but as I discovered this morning, as soon as I’m on the bike and spinning, I feel energized and awake. Another nice thing about taking spin is that I can jump on the treadmill for a quick brick workout afterward without worrying about putting away my bike or leaving it on a bike rack on the back of a car. Since spin is over by 6:45, I have time to get in a full hour spin class plus up to a 30 minute run (or even swim since my gym has a pool) and make it to work by 8 a.m. Not a bad use of time!

Another change is that Mike and I are in the market to purchase trainers for our bikes. This way, we can hop on our bikes in our living room and get an awesome workout in the dark mornings or evenings. We are still researching trainers, but we plan to purchase one in October. We also plan to buy some cycling DVDs which is basically like P90X for indoor cycling. We’d have our own spin instructor to kick our butts without leaving our living room! Having a trainer will be especially useful during Ironman and Half Ironman training when we are supposed to get in a 30-40 mile ride on a weekday. Since spin classes usually are only an hour long, we wouldn’t be able to use them as a good resource. Instead, we can hop on our trainers for 1 1/2 – 2 hours and watch an episode of Biggest Loser if we wanted to (with sprint intervals on commercials of course…)!

Another new workout that I plan to incorporate into my routine is the Tuesday Night Track Workouts which are held through the SD Tri Club. Since it’s dangerous for me to run outside in the dark alone, this will be a place that I can get a great interval workout in without risking being attacked by a stranger (sad but true) or hit by a car. The workout works well with my schedule as starting next week, I’ll be coaching Girls on the Run on Tuesdays and will easily be able to make it to the track in time.

Although I’m disappointed that I will not longer be home in time to enjoy a sunset run, I think my new routine will be a good change and will hopefully allievate any burnout that I may experience since I’ve been training pretty hard since January. Also, adding the Insanity program in the mornings in October and November will help keep my mind off of my past A.M. bike rides.

Sayonara Summer – Welcome Fall!

How have you changed your schedule for the upcoming cold and dark seasons?

Pre-season Ironman Training Plans

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In just a few days, it will be exactly 9 months until Mike Reilly tells me that I’m an Ironman! 9 months until a race seems like a long time to train, but for someone who just learned to ride a road bike, has run only one marathon and just got back in the pool for the first time in 10 years, I need all the time I can get. I’m fairly confident in my ability to swim 4,000 meters and to run 26.2 miles, but adding a 112 mile bike in there is the real challenge. Most Ironman training plans are 6 months long and many half Ironman plans are 4-5 months long.

In order to get to the point that I want to be at come December 24, 6 months out and when Ironman training “officially” starts, I need to focus on a few of goals:

1) Get More Lean. Racing leaner is easier. The less you weigh, the faster you go. The heaviest Kona Champion is Chris McCormick, who weighs only 175 lbs. It’s proven that although it’s better to have a little more body fat on the swim (fat increases buoyancy), weighing less on the bike (particularly going up hill) and the run is a big advantage. Imagine racing a marathon with 10 lb weights strapped to your back. Not fun huh? Why do it if you can avoid it?

2) Increase Bike Speed and Endurance.  In terms of mileage, the bike portion is 80% of your Ironman day. In terms of my experience, I’ve spent about 5% of my life biking compared to swimming and running, even if you include beach cruising on the boardwalk and exploring the neighborhood on my Huffy. I swam consistently for three years in high school and I’ve been running consistently for two years (between those two I dabbled with the elliptical machine, group exercise classes, and kickboxing, among others). I did go through a 6 a.m. spin class phase in early 2010 but doing intervals to Britney for an hour doesn’t come close to a 112 mile ride.

3) Run Faster. Although I’ve come a long way in terms of running speed, my current “easy” pace of 8:45-9:15 put me at about a 4 hour marathon, sans 4,000 meter swim and 112 mile bike beforehand.  I’d like to get my comfortable pace down to 8:15-8:45 so that the marathon isn’t quite as daunting and I know that it is possible in a short period of time, as I’ve dropped 10 minutes off my half marathon time in one year.

So there are the goals. Now how do I achieve them?

Using Insanity to Get More Lean

As a Beachbody coach and a general believer of Beachbody programs, I have been wanting to try Insanity. My good friend Asia recently completed it and I noticed big differences in her core (ie ripped abs). I also noticed when she kicked my butt up the final at the AFC half marathon in August, finishing 30 seconds faster than me. And, although she was eating the “maintainance” amount of calories, she was still losing weight despite her best efforts not to.

Mike and I have decided to use Insanity to build stronger cores and further lean out before we start our Ironman training schedule. We plan to start the program in early October and follow the nutrition plan. From everything I’ve read, it’s very difficult and not recommended to slim down during Ironman training (seems counterintuitive that when you’re working out up to 20 hours a week that you wouldn’t lose weight but you have to fuel yourself for those long workouts and it ends up evening out), so I would like to use Insanity to get into even better shape before embarking on the most physically challenging journeys of my life.

Besides using Insanity to lean out (obviously we could do this by dieting alone), we also are using it to avoid burnout. We’ve been actively triathlon training fo the last three months and to continue to train hard for another 9 months could lead to burnout. We think that using Insanity to increase endurance, slim down and build very important core strength will contribute to our Ironman training nicely while avoiding boredom.

Bike Smart & Frequently to Build Speed & Endurance

As you know, we completed our first round of P90X while also training for a marathon, and we believe we can complete Insanity while also building bike strength. P90X was a 6 day a week program that we modified down to 5 days, but each workout was at least 1 hour, with the average workout being 1 hr 15 minutes. Insanity, on the other hand, starts out with 35-40 min workouts and builds to 50-60 min workouts in the 2nd phase. We plan to do these workouts in the morning and leave two to three evenings and at least one weekend day free for swimming, biking or running.

My main emphasis during the remainder of September and all of October will be the bike. I plan to build up to at least two sixty mile rides before the end of October. That way, I will have the confidence that I can ride the half Ironman distance several months in advance. Weekday rides will start to shift from outdoor rides to spin classes or rides on the trainer. I would like to ride 3x/week during this time period, including two weekday rides and a long ride on Saturday. If possible, I’ll add a second ride or brick on Sunday morning.

Run a Marathon to Run Faster

Starting in November, the weekend workout emphasis will shift to marathon training. We plan to run the Surf City Marathon which is held on February 5, 2012. Although it is not always encouraged to complete a marathon during Ironman training, I have a pretty strong desire to get another one under my belt before the big day in June. I think this race is far enough out from the Ironman (4 1/2 months) that the taper and race wear and tear of a marathon won’t have an impact on 140.6 race day. I think that instead it will increase my running speed and also increase my comfort running very long distances.

Then What?

In December, Insanity will be complete and ideally I’ll be leaner, faster and stronger. I’ll be quicker on the bike and on foot and be ready to take on a full load of swim/bike/run. As of now, we don’t plan to follow a formal training plan for the Ironman. We are going to base our routine off of what works with our schedule and with the Tri Club offerings (i.e. Master’s swims Monday/Wed, track workouts Tuesdays, etc) but we will use a training plan to base our mileage and weekly training hours off of. I’d greatly appreciate any suggestions for a training plan to use or any other Ironman training tips. I’m excited to start this journey and would love any feedback that I can get!

Til I Collapse

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Coming off of a winner’s high after taking 3rd place in my age group at my first Olympic distance triathlon on Sunday, I was put back in my place last night at the final San Diego Tri Club Aquathon. This monthly summer evening race is informal and consists of a 1,000 meter ocean swim with a 3 mile beach run afterward. It’s a mass swim start and you are swimming and running alongside (well not alongside since they are usually way ahead) very serious triathletes, including some pros! Of course there are plenty of beginners and normal age groupers like myself, but competing against men of all ages rather than just women 25-29 really puts my abilities into perspective. I usually feel pretty confident after having a good swim, but I get annihilated on the run. I can’t even count the number of people who pass me.

Needless to say, each time I finish an Aquathon I’m reminded that I am not as fast I want to be. I don’t get too upset about the pros and super fast men beating me, but I don’t like being passed by so many girls on the run. Since I’ve only been really running long distance for a year and  a half or so, I know I shouldn’t be too hard on myself. I just use it as motivation to work harder. I’ve come SO far since I started competing but I know I have a long way to go. I ran my first half marathon 2 1/2 years ago in 2:13 and my last race in 1:52. I ran my first 5k in 29 minutes yet I ran the 5k at the end of the Solana Beach triathlon last month in 23. Imagine where I’ll be a year from now – or five!

I know that I signed up for an Ironman very soon after entering the sport of triathlon (most people wait 2-3 years), but I think that in the end, finishing an Ironman has a lot less to do with your natural ability or tenure in the sport and a lot more to do with your drive to succeed. If you put a plan in place and you work at it and never give up, you will can do (practically) anything. My favorite Ironman YouTube video, ”Till I Collapse” epitomizes this philosophy and I’d like to share it with you here. You may watch this video and wonder why I want to put myself through this pain. Or you might watch it and want to do one yourself. If you’re in the second group like me, you just may consider joining me in my Ironman training!

Never give up!

TriRock Olympic Triathlon Race Report

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Asia, Mike and Me

On Sunday I competed in my first ever Olympic distance triathlon. Although I had pretty low expectations in terms of how I’d rank within my age group, I ended up finishing even better than expected!

The race was the San Diego TriRock which was held in downtown San Diego at the Embarcadero Marina Park South. The 1,500 meter swim was in the harbor, the 14.5 mile bike was a three loop course that headed south (was supposed to be 20 miles into the Navy base but heightened security due to 9 /11 caused a last-minute change which left many disgruntled participants), and a 6.2 mile out and back that headed north, along the harbor via a heavily tourist patrolled sidewalk. The course was anything but ideal – more on that later.

Getting Ready to Race

Due to the shortened course that would now require us to complete three loops, our wave time (I raced with my good friend Asia) was moved back from 8:30 to 9:10. Transition was set to close at 6:30 so we were quite upset about the possibility of a nearly 3 hour wait from transition til the gun. However, at the last-minute the transition closure for Olympic participants was moved back to 7:30.  The late transition closure time actually gave us an extra hour of sleep and we were able to get up at 5:15 and get a good start on the day, including our much-needed coffee, which has become a pre-race tradition.

After setting up our gear we walked over to the start area to watch some of the sprint racers. We also checked out the buoys for the Olympic swim and were quite surprised by how far we had to swim. At this point the nerves started to really set in. We did some stretching and eventually the boys (our boyfriends also raced) had to line up for their wave which was three ahead of us. After they were gone and in the water, my nerves really kicked into high gear. I have never been so nervous for a race in my life. I was twice as nervous as I was for the marathon. It also didn’t help that as we waited in the corral to get in the water we heard that about 12 people had crashed on the course due to pot holes and rail road tracks. Not only was I afraid to get a flat, now I was afraid to wipe out!

The Swim

Exiting the Swim

The wave groups were separated by 7 minutes and the only chance we had to warm up in the water was during the few minutes we had after we jumped off the dock until the gun went off. As soon as we were jumping into the water one by one like lemmings over a cliff, two skydivers jumped out of a plane above us with giant American flags to remember the victims of 9/11. It was quite a mix of emotions to feel the blood pumping through my veins in anticipation of the race start, feeling more alive than ever, at the same time as I was mourning those who lost their lives 10 years ago.

The gun went off without warning and suddenly my race had begun! I started to swim carefully, trying not to kick anyone or get kicked. There were about 100-120 in my wave but we quickly spread out. I knew that I was in the front of the pack, but I couldn’t be certain. I just focused on heading in a straight line and really focused on my pull. I learned a couple of weeks ago that I am barely pulling water down when I swim, which is very inefficient. Although I’ve only had three times in the water to practice my new technique, I can certainly tell a difference. After I rounded the first buoy and started making my way to the second set of buoys (the course exited the harbor, turned right and then u-turned back and after one final left hand turn entered the harbor again), I started passing people wearing green caps, meaning that I’d caught up to some people in the wave that started 7 minutes ahead of me. This was a boost of confidence as I wasn’t even close to half way finished.  I spent the remainder of the swim passing countless green capped swimmers and several pink caps, who were two waves ahead. I even saw a couple of silver who started with Mike 21 minutes earlier than me.

Needless to say, these people I was passing didn’t have the best form. It was easy to spot many of their errors (don’t get me wrong, I am NOT a perfect swimmer by any means), specifically I saw lots of legs that had fallen and were creating a lot of drag. As I rounded the last buoy, I spotted someone under the water with great form. As I popped my head up to sight the finish, I realized the person with good form was a girl from my wave, wearing a red cap. I hadn’t seen a fellow red cap for at least half the race.  I tried to keep up with her and kept thinking I had passed her, only to find out that I had passed someone from a previous wave. In the end, I decided it was better to catch her elsewhere in the race rather than swim too hard.

Swim Time: 27:02 (1:49 per 100 meters) – 4th in age group, 67th overall

We exited the water via stairs that led to a walkway along the harbor and near the transition area. I ran quickly back to my bike and was happy that I wasn’t very disoriented as I have been afte some of the aquathons. I was certainly a bit tired but I had plenty of energy to keep going. At transition I put on my helmet, socks, and cycling shoes, took a big swig of both Cytomax and water, grabbed my bike and ran to the exit.

Transition 1 Time: 2:10 – 5th in age group

The Bike

As soon as I got onto the course, I was immediately yelled at by some very fast men speeding by me, shouting “on your left!” very aggressively. Little did I know, I had just passed the girl who had come in 3rd on the swim. I made my way through the first loop pretty cautiously. I was shaken up from the agro men with aerohelmets and aerobars and also wanted to catch my breath and assess the situation. After a couple sharp turns I was on the main stretch which began with a small hill. About halfway down the straightaway the road started to get really bad. Potholes were everywhere and there was debris all over the course. I even saw a banana at one point. I felt like I was playing Mario Kart in real life and I really didn’t want to feel what Bowser feels like when he hits one of Donkey Kong’s bananas.

I slowed way down the first time I crossed the railroad tracks and the road seemed to get worse after I went over them. I slowed down again at the u-turn and got passed by a woman who I thought was in my age group (turns out she wasn’t but I thought because her number started with 25 she was). After taking a swig of water and cytomax, I decided to turn up the intensity because I didn’t like being passed. I pedaled as hard as I could but also couldn’t help but slow down to avoid huge potholes. I was thankful when I was back on the nicely paved road and worked my way up the hill again. At this point I had passed just as many men as had passed me (so what if they were on mountain bikes or were Cyldesdales?!) and I was feeling pretty good.

Once I got onto my second lap, I cranked it up again. I found myself actually passing quite a few people and being a little annoyed that they weren’t staying to the right, just as those intense men had probably been annoyed about me! About halfway through the 2nd lap I tore one of the Gus that I had taped onto my bike and ate it as quickly as possible. During training runs I love to eat Gu because I think it tastes like frosting but when you are pushing yourself as hard as you can, it’s not fun to keep your mouth shut and savor the taste of cupcake. I tried to get as much water down as possible with it, remembering my error at the AFC half marathon where I had some stomach cramps from taking it without water.

The second lap was uneventful except for a girl from my age group passing me and the fact that I hit a very deep pot hole that rattled me so hard that I cursed out loud. This is when I started getting very angry at the TriRock organizers for forcing us to do three loops on this miserable road. Somewhere on this lap I started playing cat and mouse with a woman who was not in my age group but a good match for me. I was glad to finally pass her at the end of the third loop. Besides cursing the TriRock organizers I was also constantly looking for my good friend Asia who has just learned to open water swim in the last couple months. I never saw her and started getting worried that something terrible happened to her! When I got off my bike after the third loop I felt surprisingly energized.

Bike Time: 46:37 (18.3 mph) – 8th in age group, 281 overall

When I reached transition I immediately noticed that there were 3 bikes on my age group’s rack. I was doing well! I had no idea how many other racks there were for girls in my age group so I assumed I was somewhere in the top 10. I had thought that three girls in my age group passed me on the bike, but I wasn’t sure since the number on their arm didn’t mean what I thought it meant. I was also very relieved to see Asia’s bike missing, meaning that she hadn’t drowned!

After a quick change into running shoes and a hat, I took a swig of water and was off!

T2 Time: 1:58 -7th in age group

The Run

This would be my first 10k race. I had never competed in a race this distance and I honestly had no idea how to pace myself. This was one of the reasons why I didn’t wear my Garmin watch. I wanted to go by feel, not by how fast I was actually going. I started the run feeling pretty good. I immediately passed the woman who I had played cat and mouse with on the bike. Apparently she had a faster transition than me!

By now it was about 10:30 a.m. and it was getting hot. The run course was along a very crowded pedestrian walkway in a megatourist zone. Since it was a beautiful Sunday morning, hundreds of people were meandering along the sidewalks, some with strollers, some with dogs and others on bicycles.  Although some were aware that a race was being held and were courteous to that fact, most were not and just went along with their business. Not that I can blame them. The only one to blame was the race director again, but instead of getting mad, I just tried to work with it and do some people watching while I ran.

The first mile was the longest mile of my life. I was shocked to see the 1 mile marker, thinking I was at least 1.5 miles in. I even said aloud to the woman I was passing (at this point I had passed quite a few people!) that it was the longest mile of my life. In retrospect, the highlight of this mile was passing the girl in my age group that had currently been in 3rd place. I didn’t realize this at the time, but as soon as I overtook her I was now in 3rd.

Despite a rough first mile, I felt good for most of the remaining run. I focused on getting to the halfway point first. I took water at both aid stations on the way there and started a ritual of drinking one cup and pouring the other on my head from the second aid station on. I saw a few familiar faces on the course and said hello to them, including Mike who I saw just before mile 1 and Jeremy who I saw at about mile 2 or so. At about mile 2.75 or so, a girl on her way back high-fived me. In retrospect I think she was the one winning our age group and was giving me a shout out!

At about mile 5, I was ready to get the race over with. I was more than ready for every water station that I came to and the heat was getting more intense. I started to repeat my mantra, “pain is temporary, pride is forever” in my head and tell myself that 1 mile was cake. I’d be done in about 8 minutes.

As I made the final turn onto the Marina Park South with about 0.15 miles to go, I decided I needed to dig down deep and go as hard as possible to finish. I found a woman about 100 meters ahead of me and told myself that she was in my age group and that I needed to pass her. I tried imagining that I was going for a podium spot, even though I really didn’t think I was. I found myself passing other guys as I ran and tried to catch up to her. I finally did, but she wasn’t in my age group. This didn’t stop me from pushing on and I sprinted to the finish. I nearly collapsed at the finish line – I had pushed myself to my very brink. I literally had nothing left. I had to bend over and catch my breath and remained in the finish zone for at least a minute, drinking my water before I could even think about putting on my medal and taking off my timing chip. I knew I had performed well and I was proud of myself for such a strong finish.

Run Time: 51:52 (8:22 min/miles) – 3rd in age group, 150 overall

The Podium Awaits!

3rd Place!

After I found Mike and Jeremy and we watched Asia finish, we checked the preliminary results. I was absolutely shocked and ecstatic to find that I had finished third in my age group!!! A real podium finish! I couldn’t have even dreamed that I would finish so well on my first race of this distance. I was also thrilled to find out that Mike had placed 2nd in his age group. We waited around for the awards ceremony and accepted our official TriRock beer mug which were labeled “2nd Place Olympic” and “3rd Place Olympic.”  I was so proud of Mike and I for putting in so much hard work over the last year to get us here.

I also found out that I had only come in 3rd by 4 seconds.  Apparently that feeling that I got at the finish was due to a fellow age grouper that was literally on my heels behind me! After looking at the official times online, it turns out that she outswam me, but I passed her in transition and then she could never catch up on the bike. Then, she ran a 10 seconds per mile faster than me on the run but wasn’t able to catch me! I couldn’t believe how close I had come to losing my podium without even knowing it. I must have had some intuition that she was behind me.

After looking at my final results, I realized that although I have come a long way on the bike, I need to put in more time on it. Although I’m happy to have come in 3rd after learning to ride a road bike only three months ago. I am excited to see how much improvement I can make over these next few months and throughout Ironman training.  Although I have no plans to do a sprint or olympic distance triathlon until mid summer next year, I am looking forward to more races at this distance!

Final Time:  2:09:40 – 3rd in age group, 13th woman, 118 overall

Olympic Distance Triathlon Race Strategy

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This Sunday I will compete in the TriRock Olympic Distance Triathlon which consists of a 1500 meter swim, a 20 mile bike ride and a 6.2 mile run. The race should take me about 2 1/2 to 3 hours (30-35 minute swim, 65-75 min bike, 50-55 min run plus transition) and since I’ve never raced a distance this length (ie.longer than a half marathon but shorter than a marathon), I honestly have no idea how to pace myself or how much fuel I will need. I asked Mike and he basically told me to push hard the entire time and drink some Cytomax and take a Gu. Mike is a big picture person. I’m detail oriented. Therefore, I went to the Internet for help.

Carbo-loading

Carbo-loading, or increasing carbohydrate intake to about 70% of total calories for the few days prior to an event, is recommended for any event over 90 minutes. This means that yes, an Olympic Distance triathlon warrants excess carb intake. However, in the past I’ve gone a little overboard (as most runners do at the prospect of guilt-free indulgence in pasta, bread and sweets) and ended up feeling a bit bloated on race day rather than lithe and speedy. Before my last half marathon I decided to avoid overeating and rather up carbohydrate intake for just the Friday and Saturday before the race, but not eat any more calories than normal. This is my plan for my upcoming race. Starting Friday I’ll tend to eat more carbs, but I won’t use it as an excuse for excess calories. I’ll eat my normal race day breakfast of two slices of toast with peanut butter and sliced banana and perhaps have a Gu just before the swim start, since I am in the last wave (2 hours after transition closes – boo!)

Pacing the Swim

According to Active.com, it is advised to hold back on the first 400 meters of the swim, as people have a tendency to go all out which will cause a spike in heart rate. It will take a significant decrease in pace to get the heart rate back down so it is imperative not to go out too hard. You should feel that you are holding back. Don’t kick too much during this portion in order to conserve leg energy. After the first 400 meters, pick it up, but only swim as hard as you can while maintaining good form. Swimming with good form preserves your energy while also propelling you through the water more quickly. Pushing hard without good form may get you to T1 a little faster, but it will also leave you will much less energy for the bike and run.

Pacing and Nutrition on the Bike

It is vital to nutrition properly on the bike so that you are fueled for the run. Sip water throughout the race and try not to take big gulps. Water is better digested in small quantities. It is recommended to carry at least one water bottle full of at least 150 calories of sports drink. Depending on how long the swim took, it may be time to take a Gu or some other form of easy calories as soon as you get on the bike, as it is recommended to begin refueling about 45 minutes into strenuous exercise. Drinking the entire 150 calories of sports drink for the remainder of the bike ride should be enough calories to get you through, but if may need a second Gu if you are male.

As for pacing, when you come out of transition your heart rate will likely be very high. Try to back off just a bit but it’s ok to ride at an effort that feels like a 4 out of 5 (80% max heart rate). After about 20 minutes in this zone, kick up the gear to about 85-90% max effort. You should feel like you’re nearly going as fast as you could possibly go, but not quite full out.

Pacing and Nutrition on the Run

At this point  you should be about 1 1/2 – 2 hours into the triathlon and have consumed about 250 calories. It’s time to refuel with yet another Gu or Gu equivalent. The most efficient way to take the Gu is to carry it with you and take it with water at the first aid station, but if you’d rather, you can take it in transition. I plan to take it with me and get it down about a mile into the run after I’ve caught my breath.

During the first mile of the run, just focus on settling in and feeling out your legs, which will feel very odd from biking so hard. Run at about 75% effort for the first mile. During miles 2-4, pick up the pace to about 85% effort, or about 5-10 seconds slower than your lactate threshold effort (basically comfortably hard). From miles 4-5.5, you should pick up the pace to about 90% effort. For the last .7 miles, forget about heart rate and just run your heart out! Finish strong.

The Countdown Begins

With only three days left until my longest triathlon to date, I am filled with both excitement and fear. Luckily since I’ve never completed an event this long, I have nothing to compare my race to. Unlike the sprint triathlon I completed in July, I also don’t know anyone else racing in my age group, except for my good friend Asia of course. At the end of the day, I just want to finish the race and I don’t plan to put too much pressure on myself if anything goes wrong. I just want to get through it in one piece! Hopefully the plan I outlined above goes off without a hitch and if I do screw up – I’m ok with that too!

Big Improvements on the Bike!

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Since I’ve only been riding a road bike for about 2 1/2 months now, cycling is definitely my weakest link when it comes to the triathlon. Knowing this, I’ve made cycling a big priority for myself since I no longer have a half marathon to take up precious training time. I made a goal for myself in the three weeks between my last half marathon and the Olympic triathlon (which takes place this Sunday) to get on the bike four times a week, no excuses, and for the last two weeks, I’ve met my goal!

Here’s what I did:

Week 1:

Week 2:

  • 15 mile ride (including flat tire changing practice)
  • 60 minute spin class
  • 32 mile ride (including Torrey Pines and flat tire)
  • 22 mile ride

Total Miles in 2 Weeks: 180 (assume 17 miles for 60 min spin class)

Making Big Improvements

As I mentioned in my post about my first 40 mile group ride, I was still pretty uncomfortable with hills and turning just over a week ago. However, in the past two weeks my comfort on the bike has increased tenfold. I’ve become more efficient at shifting into low gears to cruise up hills, shifting into a high gear to get more power down hills and I’m able to take turns more quickly. I’ve become a pro and clipping and unclipping and I even dominated the largest hill in San Diego – Torrey Pines – twice! I was more nervous to go down this beast of a hill than I was to climb up it, but I learned that using the brakes can make this nightmarish hill more manageable. I was also pleased to discover that biking up the hill was easier than running up it.

Mike has noticed this improvement as well. Although it still requires a great deal of patience for him to ride at the same pace as me, he has noticed that I’ve gotten faster and seem much more comfortable. He also pointed out that my body seems less stiff on the bike, which is probably thanks to the bike fitting I had the week before last. I’ve noticed that I am getting a lot less back pain and butt soreness than previously, even though I’m consistently riding more miles. I’d say that in the last two weeks I’ve ridden more miles than I did in the previous 2 months!

A Long Way to Go

Despite my excitement about this big improvements, the road ahead is a long one. At least 50% of the Ironman day is spent on the bike and it is imperative that your endurance is enough that when you hop off you can get through a marathon. You must be able to ride quickly in order to make the time limit,  yet stay within a low heart rate zone so that you don’t crash on the run (or get GI distress which is common when your effort on the bike is too hard). Since I am strong in the swim and the run already, bike training will be my number one priority.

Although I have just under 10 months until Ironman CDA, a significant portion of that time will be during the winter when it will be impossible to ride my bike on weekdays because I work fulltime and there isn’t enough daylight. And although 40 miles seems significant now, I need to work my way up to nearly three times that distance before race day. AND I need to get faster.

In order to get to where I need to be when I start my formal Ironman training program, my goals for the upcoming months are as follows:

  1. Ride or spin at least 3x/week, including two long bike rides each weekend, until December (when marathon training begins- will ride only one weekend day in Dec and Jan)
  2. Ride at least two 60 mile rides before November 1 (no less than 30 miles per weekend ride)
  3. Get an indoor trainer for weekday rides starting after Daylight Savings Time

We will officially start “Ironman” training in December and therefore I want to have a solid base by then. This will be especially important since starting in December we will be beginning our very long runs (14 miles and over) for the marathon and won’t be able to bike on both Saturday and Sunday.

To any of you triathletes out there, does my plan sound good? Do you have any suggestions for me? Any input is appreciated!

Coaching Girls on the Run

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For the last few years I’ve been looking for a way to give back to the community and luckily I found the perfect fit for me – I am going to be a coach for a not-for-profit called Girls on the Run. (According to the official website,) Girls on the Run  is a life-changing, experiential learning programs for girls age eight to thirteen years old. The programs combine training for a 3.1 mile running event with self-esteem enhancing, uplifting workouts. The goals of the programs are to encourage positive emotional, social, mental, spiritual and physical development.

What is Girls on the Run?

A Lesson on Being Thankful

When I first heard of the program, I thought it was more of a fitness program aimed to get girls in shape for a 5k; however the more that I have learned about it, the more I realize that it is much more than that. The founder, Molly Barker, did years of research before putting together the carefully thought out twelve week curriculum that focuses on three areas: understanding ourselves, valuing teamwork, and understanding how we connect with and shape our world at large. Each lesson (two per week) introduces a different topic within one of the areas and incorporates a lesson into physical activities. The girls are never running without a purpose, as every run has some sort of game associated with it. They may run laps for a number of beads or stickers that relate to a lesson, or run 400 meters to mark off a letter in a sentence about teamwork that is written on poster board, or run around the track and drop a paper into a box that they wrote a bad habit on each time they pass the box.

Running the Sparkle and Shine 5K

At the end of the twelve weeks, the girls participate in a 5K. Some of the girls run the entire 3.1 miles without stopping and others alternate between walking and running. However, in the end, no one is left behind, everyone is a winner, and each girl is accompanied by a Running Buddy volunteer (some of whom are coaches and others are just volunteers for the 5k only).

Requirements for Coaching

I volunteered for Girls on the Run by submitting a coach application online in the Spring. I was contacted in early summer that I would be a coach and last weekend I attended my official coach training. In addition to a background check and fingerprint, attending the coach training is a requirement for being a coach. Also, at least one coach at each practice must be CPR certified. Of course, the most important requirement for being a coach is that you are passionate about helping these girls grow and learn!

New Coach Training

Our Awesome Lead Volunteers

Last Sunday I attended a 5 hour coach training and was thrilled with the enthusiasm of the new Exective Director and Program Manager who ran it. We started off with introductions and I found that most of the coaches were there for the exact same reason – they are passionate about fitness and want to pass that enthusiasm on to young girls. Next we watched a video from the Girls on the Run Website (you can watch it here) followed by a video just for coaches narrated by the founder, Molly Barker. Molly spoke passionately to the camera about the events of her childhood, specifically her pre-adolescense, that led her to eventually found this amazing charity.  She described a disheartening moment where an adult made her doubt herself for the first time and how that moment was the first time she stepped into the “Girl Box,” an imaginary but very real place where girls go and unfortunately some never come out.

According to Molly’s words on the GOTR website, “The girl box is the place where many girls go around middle school when they begin to morph into what they think they should be instead of being who they really are. The messages of the girl box vary but the overarching theme comes from a culture rooted in the belief that girls and women must conform to a set of standards that are often unattainable and dangerous to our health and well-being.” Molly’s video nearly brought me to tears as I remembered the moment that I first stepped into the Girl Box and went from a very confident child to a very insecure young woman. To be completely honest, a big part of me was still in that box until very recently when I discovered how powerful and confident fitness makes me.

Needless to say, Molly’s message further validated my reason for being a coach. And after spending the next couple hours walking through some lesson plans and learning what GOTR call an ”energy award,” I was even more excited to be part of this amazing organization. An energy award, in case you are wondering, is a way to thank someone for outstanding effort by putting them in the center of a circle and giving them a verbal and/or nonverbal reward, usually involving shouting, clapping, snapping or crazy hand gestures. Basically, it’s a free way to give someone recognition for being awesome and the awards are not

In the late afternoon, returning coaches joined us newbies for the last hour and a half of training. All of the returning coaches introduced themselves and told us what their favorite part of the program is. Many coaches mentioned that watching the girls complete the 5k at the end of the season is their favorite part, whereas others mentioned that watching the girls transform from being shy and reserved to outspoken and confident by the end of the season is the best. We spent the rest of the afternoon discussing tips and tactics for being a good coach and how to work with girls in 3rd – 5th grade. I left the training that day full of anticipation for the season to begin during the week of September 19.

How You Can Help Too!

Want to be a coach? Or want to be a Running Buddy for the season-ending 5K? You can get more information about Girls on the Run at http://www.girlsontherun.org/default.html and can apply to be a coach or running buddy through your local chapter (i.e. the local San Diego chapter website is http://gotrsd.org/ ). There are chapters nationwide. If you don’t have time to commit to being a coach or a Running Buddy, you can still benefit GOTR by signing up to be a SoleMate. SoleMates can fundraising while training for a fitness event such as a marathon, 5K or triathlon.

I am more than thrilled to be a part of this organization and I can’t wait to meet my group of girls! Stay tuned for more updates on my first coaching season to come shortly!

p.s. If you ever see a fine lady or gentleman rocking a awesome tutu at an endurance event, it’s probably a Girls on the Run tutu! You can order one and represent GOTR at your next race (all proceeds go to GOTR) here: www.glam-runner.com

P90X2 is Here!!!

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P90X2, the amazing sequel to the epic workout program P90X, is now available for pre-sale. I heard a rumor about this program back around the time that I started P90X for the first time and was thrilled at the idea of a continuation of the program that changed my life. I knew that the second version of P90X would be even better than the first!

In the past few months, Beachbody has been releasing tiny previews of the new workout. After watching these previews it was obvious to me that my assumptions were correct – P90X2 would be even more epic than the original. Based on what I have seen in these videos, P90X2 is a more efficient workout in that more body parts are used in every move. The original P90X definitely utilizes multiple muscle groups at once, but in general the moves isolate one muscle (i.e. shoulder press). Many P90X2 moves utilize a stability ball and medicine balls which stimulate your core and abdominals while also focusing on a specific muscle group. For example, one move has you laying back on a stability ball while also performing overhead tricep extensions. This move not only works your tricep, but it works your core, abdominals and even legs at the same time. However, every move has an option to be performed without the extra equipment – all you need for P90X2 is a set of bands.

How Is P90X2 Different than P90X?

In addition to the new equipment and moves, P90X2 is different from P90X in the following ways:

  • P90X2 is a 5 day a week program whereas P90X was a 6 day a week program – the program is more efficient so you will see great results in fewer workouts.
  • It has a new nutrition plan which is customizable for all diets – vegetarian, vegan, and gluten free are just some of the ways that you can customize the all important nutrition plan.
  • P90X2 Yoga is shorter. Many have complained about P90X’s 1 hour and 35 minute yoga workout. P90X2′s version is just as intense but can be completed in under an hour.
  • More equipment is recommended – powerstands, stability ball, foam roller and medicine balls. However, all moves can be performed with just resistance bands if you wish.
  • P90X2 is available in Blue-Ray.
  • Tony is even more ripped this time. Tony hasn’t been relaxing during the eight years between editions. He is back and in better shape than ever!

How P90X2 is the Same as P90x:

  • Tony Horton is still your trainer and undoubtably will bring his corny jokes and unmatched enthusiasm with him for round 2.
  • P90X2 has 3 phases, similar to P90X: Foundation, Strength, and Performance.
  • The program is still based on the theory of muscle confusion – 12 DVDs are included in the basic package and each phase is different and includes a recovery week so that your muscles never have time to adapt to the same routine and are constantly growing.

Pre-Order is Available Now!

  • If you pre-order today, you are guaranteed to have a copy of P90X2 in your hands by Christmas, if not sooner. P90X2 will be available to the general public starting in December only if there are copies left. There are a limited number available and they may all be ordered during pre-sale.
  • Pre-sale orders are guaranteed free shipping and two free bonus DVDs (Back and Biceps and Chest, Shoulders and Tris).
  • Pre-sale orders will be shipped in the order in which the order was received. The sooner you order, the sooner you can start bringing it!
  • All individuals that pre-order P90X2 will be placed in a weekly drawing for prizes, the grand prize being Tony Horton hand delivering P90X2 to your front door! Another reason to pre-order ASAP as your name will be re-entered into the drawing each week.

To pre-order this amazing program, please click here: www.beachbodycoach.com/fitnessfatale and follow the P90X2 banner ad on the right. You can also click ‘shop’ on my page to find it. P90X2 will be the first product shown. If you have previously ordered from Team Beachbody but did not have a coach, you will have been assigned one at random. If you’d like for me to be your coach instead, please e-mail Beachbody Coach Relations at coachrelations@teambeachbody.com  before placing your order and tell them that you would like to switch to me, FitnessFatale, Coach ID #98354. Even if you don’t want to order P90X2, I’d love to be your coach!

Please do not hesitate to let me know if you have any questions about this incredible program! I know that I am personally VERY excited to try it. Unfortunately I will have to wait until after I complete my Ironman next year to do so, so I will need to hear feedback from all of your experiences with it!

Here is a preview of P90X2: