tag:blogger.com,1999:blog-24888017147423446352024-02-18T23:41:26.882-07:00OnTrack Fitness BlogWe're mobile fitness offering personal training, running & triathlon coaching and sports yoga. Get inspired to go for your dreams no matter what your fitness level, weight or experience is.OnTrack Fitnesshttp://www.blogger.com/profile/00079169109863033945noreply@blogger.comBlogger183125tag:blogger.com,1999:blog-2488801714742344635.post-16498687093602574772019-08-28T17:18:00.002-07:002019-08-28T17:25:36.349-07:00How hard should you push on the bike?<span style="font-family: "verdana" , sans-serif;"><b>Q: <i>How hard should I push on the bike to have a good run?</i></b></span><br />
<span style="font-family: "verdana" , sans-serif;"><br /><b>
A: </b><i><span style="color: red;">This depends on several things & I
wish I could give a straight answer but it's a little messier
than that.</span> </i>
</span><br />
<span style="font-family: "verdana" , sans-serif;"><i><span style="color: red;"><br /></span></i></span>
<span style="font-family: "verdana" , sans-serif;"><b>
Ask these questions:</b> </span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPfZqZ3kqYZvHtI0RWjanC4YZMlxZ3NWK4sQYsyklUoi5mX69vAXI1bxH6b7ZGWSEBeydFuOxY58NSQPv_5h9J9wnuvaTKhieyUhJPx2gQx7jcvrPoozNb_ZJcHxjqpoTHUQcaiO7MGZKG/s1600/60045431_10158437322446040_4024049512111669248_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="1396" height="91" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPfZqZ3kqYZvHtI0RWjanC4YZMlxZ3NWK4sQYsyklUoi5mX69vAXI1bxH6b7ZGWSEBeydFuOxY58NSQPv_5h9J9wnuvaTKhieyUhJPx2gQx7jcvrPoozNb_ZJcHxjqpoTHUQcaiO7MGZKG/s200/60045431_10158437322446040_4024049512111669248_o.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: start;"><div style="text-align: center;">
<i style="font-family: Verdana, sans-serif; font-size: x-small;">If you want the best outcomes, </i></div>
<span style="font-family: "verdana" , sans-serif; font-size: xx-small;"></span><br />
<div style="text-align: center;">
<span style="font-family: "verdana" , sans-serif; font-size: xx-small;"><i>it's a great idea to have a clear strategy.</i></span></div>
<span style="font-family: "verdana" , sans-serif; font-size: xx-small;">
</span></td></tr>
</tbody></table>
<span style="font-family: "verdana" , sans-serif;"><b>1)</b> <i>Is this my A race & how long is it? </i></span><br />
<span style="font-family: "verdana" , sans-serif;"><b>2)</b> <i>How did I train on the bike for this?</i> </span><br />
<span style="font-family: "verdana" , sans-serif;"><b>3)</b> <i>Is this ride going well, are there ideal
conditions?</i> </span><br />
<span style="font-family: "verdana" , sans-serif;"><b>4)</b> <i>Check how hard your cardio system is working
(HR/RPE) & how much muscle you're recruiting (are they
burning/feeling fatigued).</i> </span><br />
<span style="font-family: "verdana" , sans-serif;"></span><br />
<span style="font-family: "verdana" , sans-serif;"></span>
<span style="font-family: "verdana" , sans-serif;">You can see why I'm always saying
stay focused - there's a lot to check in on!<br />
<br />
If this is your A race, you have ideal conditions & are
feeling as you hope to, you can go as hard as you trained for
on the bike. This means you should be training at a specific
level during the intensity & (some) brick sessions. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<br />
<div style="text-align: left;">
</div>
<div style="text-align: left;">
</div>
<span style="font-family: "verdana" , sans-serif;">In training for your A race your
goal is faster speed, which means you're going to probably be
working in a slightly higher gear than steady state. This will
increase HR & muscle recruitment (ultimately the
higher gear will be your steady state once you've adapted
which will help for longer rides & races). In training
you'll find out how that affects your run, and if you can
sustain this & complete the run with little effect or if
you have to gear up/down to ensure the run isn't highly
affected (on a training brick or practice triathlon). OR you may
find that you can only increase your gears & push on bike
only sessions to slowly adapt over time. Most likely you'll
need to do intervals of harder/steady state gear as you
progress.<br />
</span><br />
<span style="font-family: "verdana" , sans-serif;">
So you need to do some training focusing on this. Some
training (your "key intensity" sessions) will be done in this more
powerful gear - how hard can you go out? Pay attention as you
ride & push yourself. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">On bike only sessions you can work
very hard without worrying about the run. I recommend checking
these things: </span><span style="font-family: "verdana" , sans-serif;">Is this harder gear making my speed faster
enough to accept the harder intensity I'm feeling? Sometimes
I've found the answer to be no, if for example my speed ups by
.5mph but my HR goes above sustainable. Sometimes yes it
definitely does make sense to be in the harder gear, even
though I know I can't sustain the duration. My speed is much faster & makes sense to push for it. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Im-iVMdHjgaaX6bPGjg7xDVwDsxGwUtv9xGpZeMWgMDekmg9MopVGw_MYXUjyVr9gUhcGuKWPj9b_KC4W1np8W9tASBXHOomdRmzYEfh8ChCyBu0x_0NAtkPdFG0cM_sRqXTkA7dOAys/s1600/20180811_130044.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Im-iVMdHjgaaX6bPGjg7xDVwDsxGwUtv9xGpZeMWgMDekmg9MopVGw_MYXUjyVr9gUhcGuKWPj9b_KC4W1np8W9tASBXHOomdRmzYEfh8ChCyBu0x_0NAtkPdFG0cM_sRqXTkA7dOAys/s200/20180811_130044.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It also depends on the race distance</td></tr>
</tbody></table>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Always check in.
If you're not sure, try something and see what happens - in
training.</span><br />
<span style="font-family: "verdana" , sans-serif;">
<br />
Some brick intensity sessions are good as trials - push your
bike & ask yourself "<i>am I recruiting too much leg muscle
(burning & tired legs) for the allotted run distance after
this?</i>" If you're not sure - try pushing & see what
happens. You can learn a lot from a tough run. Then ask "<i>how
can I do this better?</i>"<br />
<br />
It also depends on the race distance the intensity you'll ride
and run. A <b>sprint distance </b>race you can ride in Z4 but remember that on
race day you'll want it to be more cardio/less muscular so
that harder gear you've been pushing in may or may not be the
right one. That will depend on your adaption to it, and how
much muscle is actually being recruited. One way to know
(other than feeling it) is cadence. Riding around a 90rpm is
your best bet for proper muscle recruitment. Mashing the
pedals uses too much muscle and will ruin your run.<br />
<br />
An <b>Olympic distance</b> race you'll want to have a lower HR. Z3, good option.<br />
</span><span style="font-family: "verdana" , sans-serif;"><b>IRONMAN </b></span><span style="font-family: "verdana" , sans-serif;"><b>70.3 & IRONMAN</b> distances you'll need to stay in Z2 as much
as possible.<br />
<br />
If this is not your A race, things will be different. You may
not want to push as hard as you can simply because it's not
logical. It could affect your A race because it takes longer
to recover, thus affecting crucial training sessions. This is
something you can discuss individually with your coach. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><b>Remember: If you want the best
outcomes it's a great idea to have a clear strategy.</b><br />
<br />
Keep in mind the bike highly affects the run BUT pacing the
run plays a big factor. If you start out too fast it's hard to
gain control. So on those brick sessions practice this like
crazy.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Ready to start working with a coach? We've got you covered. <a href="https://www.ontrackfitness.net/" target="_blank">Living in Hawaii</a> or <a href="https://www.finalsurge.com/coach/OnTrackFitness" target="_blank">anywhere in the world</a>, we can help!</span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com1tag:blogger.com,1999:blog-2488801714742344635.post-84616828597916388962019-07-09T18:39:00.005-07:002019-07-09T20:06:49.368-07:00What fitness means to you<span style="font-family: "verdana" , sans-serif;">Have you ever thought about what fitness means to you? </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">This has been on my mind a lot since I've started recovering from <a href="http://ontrackfitness.blogspot.com/search/label/Chronic%20illness" target="_blank">long term illness</a>. What does fitness <i>really </i>mean to me? Where does it fall in my life? These are questions that are important to me, and if you're someone who exercises regularly, I encourage you to think about this too.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">As I start feeling healthier, I'm finding that my perspective on lots of different things are changing. Things that I thought never would change are indeed looking different to me. It's an odd side effect! </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyHRWPVf6Buh-k4GEmWhS1xC1cdoYsKESnMjPFP-sL92tNuS-63_X9CV2VIbpPiEhHJKi1u4p06pWYd0f2nmZAxdWutVv_TipjO6MXBR3kQZJKen2sAmkq519PguwWII2gJz9Uz0w4N61M/s1600/IMG_20160516_193155.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1564" data-original-width="1564" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyHRWPVf6Buh-k4GEmWhS1xC1cdoYsKESnMjPFP-sL92tNuS-63_X9CV2VIbpPiEhHJKi1u4p06pWYd0f2nmZAxdWutVv_TipjO6MXBR3kQZJKen2sAmkq519PguwWII2gJz9Uz0w4N61M/s200/IMG_20160516_193155.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So many wonderful people I've met through<br />
OnTrack Fitness!</td></tr>
</tbody></table>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I'll start from the beginning, bear with me it'll all come together in the end. I started becoming interested in fitness at the age of nine. I don't know why, I was just intrigued by this new idea I heard of somewhere that by doing pushups I could do MORE pushups. What - wow, that was such a cool idea to a little girl! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">So I got my uncle to teach me how to do pushups, I got my mom to buy me one pound dumb bells (ha! Ok, I was nine) & I would carry them as I ran laps around our house. I got my dad to build a pullup bar in the garage, from my play batton, by the way. So funny! This was my intro into fitness & I loved it!</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Then I went through a phase I thought exercise was stupid. Like all kids as they grow, likes & dislikes change. I was more about climbing trees & swimming which is funny considering that too is physical.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif; font-size: x-small;"><i>*Disclaimer, the following may trigger people who struggle with eating disorders.*<br />--------------------------------------------------------------------------------------------------------------</i></span><br />
<span style="font-family: "verdana" , sans-serif; font-size: x-small;"><i><br /></i></span>
<span style="font-family: "verdana" , sans-serif; font-size: x-small;"><i><br /></i></span>
<span style="font-family: "verdana" , sans-serif;">At thirteen I developed an eating disorder, and along with that I exercised. A lot. I became obsessed with both food and exercise. It was unhealthy, obviously, and it really took front and center of my life. Fitness wasn't fitness. It was my life, my obsession. </span><span style="font-family: "verdana" , sans-serif;"> </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Unless you've known me since my teens you probably don't know I had an eating disorder. I was lucky because my family was on top of it & I got help quickly and was able to recover for the most part within a year and started eating again. However, I went from this to being obsessed with being healthy. "Perfect" eating (which doesn't exist but nonetheless) and over exercising was my life. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I wouldn't go out to eat because I didn't know what they were putting into my food. </span><span style="font-family: "verdana" , sans-serif;">I put exercise as the most important thing in my day. I skipped events, skipped family gatherings, skipped school to exercise. Fitness, again (or still), had become the only thing in my life. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><b>Guys, let me be clear: this isn't fitness. By any standards. </b>If you find yourself in this place, I urge you to get help. You can overcome this. Keep reading...</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I look back on all of that now & it doesn't seem like it was me. It feels like I'm remembering a movie of someone else's story.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">In my early 20's I hit a point where things changed. It started with a bible study that was focused on having a healthy relationship with food. It hit home & I can honestly say through this study plus lots & lots of prayers and lots & lots of work I was truly and wholly healed from my unhealthy relationship with food and exercise. It just all made sense, and the obsession no longer was of interest to me.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I still ate healthy, but I relaxed. I enjoyed food. I went out to eat, I allowed others to cook for me. And wonder of wonders I actually ate junk food every now and then! I didn't <i>think </i>about food all the time. I still exercised but now instead of over exercising, I started doing running races which helped me learn how to exercise for a goal, take time off & feel good about doing it correctly instead of constantly. I learned & practiced doing it, having fun, then letting it go. And this did take practice but I was ready to be free.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Then I learned about triathlon and it took me to a different level. I really learned to train and rest. I did my workouts then went on with life. This is hard to explain but by doing these races I wasn't focused on continuous exercise, instead on doing a specific workout. I got it done and moved on with life. It freed me to relax! I loved the shift from fitness being life to it being <i>part </i>of my life.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">And then it hit. <a href="http://ontrackfitness.blogspot.com/search/label/Chronic%20illness" target="_blank">Chronic illness</a>. Everything changed. There were times I thought I'd brought this on myself by the years of obsession. But my docs assured me that it was not my doing and in fact, since I was an exerciser it helped me stay healthier than if I'd not. Thank God I'd gotten a better handle on things years before this. They told me to keep exercising. And so I did, but boy it was different. It was hard, so hard. I still loved it but on the other hand it was joyless in a way. I knew it helped me regulate my energy, it <i>gave </i>me energy but it was me literally willing myself to move. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">These were dark years. But there was good too. Even though it took a lot of mental will, triathlon was a symbol of freedom for me. It was a way to draw a line in the sand and tell this stupid illness "you won't take everything from me!" </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Fitness started looking like a way to connect. Connect to myself, to gain energy, to listen to my body, to learn how to eek out every little bit out of what little energy I had. It became less about getting better & more about...I guess just being. Being me, being free. Being someone who still <i>did, still could </i>even if it wasn't what I wanted it to look like. I guess it became more about acceptance.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Little by little it became less about me & more about a way to praise and worship God. I would spend my runs praying & being thankful that I could run. Yes it was kinda like a shuffle. It was slow, it was hard. But it <i>was</i>. It was a gift, and that's beautiful. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">This took practice too, and I often failed miserably to see fitness as a gift. Because that is what it was.</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqbjMRW1-jv76q9cpfUuWuooFj8auNN6b7Z8SlzFsng641a6cKO8Lfs7kZTReDFWc99mRT3aR2nB702FUq1m0sYEljz3tUM6rTxRPxOgsu2beNdnnOf7UQkmow9vwhRtBZ-OrciEmDOzk/s1600/mary.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="206" data-original-width="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqbjMRW1-jv76q9cpfUuWuooFj8auNN6b7Z8SlzFsng641a6cKO8Lfs7kZTReDFWc99mRT3aR2nB702FUq1m0sYEljz3tUM6rTxRPxOgsu2beNdnnOf7UQkmow9vwhRtBZ-OrciEmDOzk/s1600/mary.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My first marathon, during illness but prior<br />
to mono. An accomplishment I never<br />
thought would happen.</td></tr>
</tbody></table>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Now that I'm starting to heal (my docs finally found the cause & I'm being treated) I'm unexpectedly finding my definition of fitness changing again. I didn't expect any of these feelings that I can't even describe, yet here they are! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Fitness. Wow, it's been quite a ride and I'm still on it. Fitness now seems to me still a beautiful gift. But this gift we're given, what if it's about being fit enough to do what we are called to do in this life? What if it's someone who physically can't exercise yet they can be fit enough to make it through their day? What if a person can't do a triathlon, and reap those benefits? But they can eat well, and sleep well, and pray well enough to get up and go to work and be sunshine to someone who needs it? What if this is fitness?</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">What if we use it to not focus on ourselves, but on others? What if my whole entire life was leading me to become the coach I am now, the person I am now? That I attract the athletes we have at <a href="https://www.ontrackfitness.net/" target="_blank">OnTrack Fitness</a> because of who I became due to all of my life experiences - and that we are there to love and support and encourage and pray and treat others with respect? </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">What if fitness is just the means by which we're doing that?</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">What if we don't use fitness as our identity? After all, there will come a day when our workout days come to an end. Then what? I want more. I want to be what I was called to be, don't you? <a href="https://www.joniandfriends.org/rediscovering-your-identity-after-loss/" target="_blank">This podcast made me think.</a> So did <a href="https://www.joniandfriends.org/suffering-the-loss-of-identity-and-discovering-wholeness-in-god/" target="_blank">this post</a>.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">What if that's what my fitness looks like?</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I think so. I'm still learning but maybe this is my fitness now. Yes I still train & exercise & set goals & love exercise. But maybe...there's more to this. I'm excited for this new phase in my life! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">So let me ask you, what is your fitness? </span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com7tag:blogger.com,1999:blog-2488801714742344635.post-13401779928403093252019-03-24T23:41:00.000-07:002019-03-24T23:41:05.223-07:00Triathlon distances vernacular<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">As
you continue to move forward in your training, you're going to start running
into more triathletes. I wanted to clarify some terminology you will be
hearing. It's important to understand the differences between <a href="http://www.ironman.com/#axzz5jA9h6icW" target="_blank">IRONMAN</a>,
IRONMAN 70.3, Olympic, Sprint, Super Sprints, and Relays.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">IRONMAN</span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - The most common
one you'll hear is IRONMAN. The term IRONMAN is used 3 different
ways: as a race distance, a title, or as a brand.<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">RACE</span></u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - The IRONMAN
race is a 140.6 mile *<i style="mso-bidi-font-style: normal;">ultra endurance</i>
race consisting of 2.4 mile swim, 112 mile bike and 26.2 mile run. Some
people will call this the long course triathlon. Anytime someone
refers to a race as an IRONMAN, it should be assumed to mean the FULL iron
distance; a reference to any shorter distance in this way would be
incorrect (like people running a 5k marathon). That means if you’re not
training for a 140.6 you should not say you’re training for an IRONMAN.
The proper wording for half that would be either an IRONMAN 70.3 (the
brand’s preferred terminology) or a half IRONMAN. For anything under that,
a triathlon.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Title</span></u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - Anyone who
completes an IRONMAN distance race earns the title IRONMAN for life.
At the very first IRONMAN race the organizer said that whoever won that
race would be referred to as the IRONMAN. Since then, for anyone who
completes the distance the title is theirs to earn and theirs to
keep. The organizer wrote on each entry, "Swim 2.4 miles.
Bike 112 miles. Run 26.2 miles. Brag for the rest of your
life." It is quite an accomplishment and a LOT of work.
Those who complete this distance race (and nothing less) have EARNED the
coveted title of IRONMAN. The time it takes to finish one of these
races ranges from about 8 hours (professionals) to the cutoff time of 17
hours. <a href="http://ontrackfitness.blogspot.com/2018/10/my-ironman.html" target="_blank">Matt is an IRONMAN athlete</a> and Nick is training for IRONMAN
Canada!<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Brand</span></u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - IRONMAN brand
is used to describe the foundation, their company, their clothing line,
and to identify sanctioned races (IRONMAN Canada, IRONMAN Arizona, IRONMAN
Brazil, etc). There are other races that use the iron distance, but
may not be sponsored/sanctioned by the IRONMAN company. Those races are
just as good, just not sponsored by the brand.<o:p></o:p></span></li>
</ul>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidzQAypYeaUbPpELKXrcEagZhsyfON1lJOPfXp8yTxa62tEjiF2msBOSw4pxQlInMoWINIf9_pRMkt2WAmjTOnsup-LqYKmrkbYaCazpxBHsyHxCE0cDbrBh2i6GTFGYokA4wguJADb4ej/s1600/43952247_546825129120681_2537972492480282624_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="768" data-original-width="797" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidzQAypYeaUbPpELKXrcEagZhsyfON1lJOPfXp8yTxa62tEjiF2msBOSw4pxQlInMoWINIf9_pRMkt2WAmjTOnsup-LqYKmrkbYaCazpxBHsyHxCE0cDbrBh2i6GTFGYokA4wguJADb4ej/s320/43952247_546825129120681_2537972492480282624_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Matt becoming an IRONMAN in Kona 2018</td></tr>
</tbody></table>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br />Kona </span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">- This is the
nickname for the <a href="http://www.ironman.com/triathlon/events/americas/ironman/world-championship.aspx" target="_blank">IRONMAN World Championship (IMWC)</a> which is held each year in
Kona, HI. Entry to this race is by INVITATION ONLY. In other words,
there is no registration open to the general public. Different ways to
get an invitation are by qualifying, by the IRONMAN Legacy program, the IRONMAN
Foundation entry, or through a handful of drawings. When using the term
"Kona" it <i style="mso-bidi-font-style: normal;">always</i> refers to
the championship race. This is the only race held in Kona and if you hear
someone stating they are training for Kona, congratulate them as this is a VERY
special opportunity! <i style="mso-bidi-font-style: normal;">If you’re not
training for (& have been invited to) this particular race, you are most assuredly
not training for Kona so don’t tell people that!</i> <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">70.3</span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - The next shorter
distance is the <i style="mso-bidi-font-style: normal;">ultra endurance</i>
IRONMAN 70.3 or as some call it the Half IRONMAN. The IRONMAN company's
preferred term to use is IRONMAN 70.3. Alternative brand races of this distance
can be called short course. A couple of important notes: <o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">When
abbreviating the IRONMAN 70.3, it is referred to as a 70.3, NOT an
IRONMAN. In this case, "IRONMAN" identifies the race as
being sanctioned by IRONMAN company (there are many 70.3 races that are
not sponsored/sanctioned by IRONMAN company; you can call them half
IRONMANS or more specifically short course. However that may confuse non
triathletes therefore most people stick to 70.3).<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The distance for
a 70.3 is exactly half an IRONMAN: 1.2 mile swim, 56 mile bike, 13.1
mile run.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">When a
triathlete completes this race, it is still a huge accomplishment, but it
does NOT earn the title IRONMAN, even though "IRONMAN" is in the
race title (it's the brand name here).<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">There is an
IRONMAN 70.3 World Championship and the race location changes each year.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Honu</span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - This is the
nickname for the <a href="http://www.ironman.com/triathlon/events/americas/ironman-70.3/hawaii.aspx#/axzz5jA9h6icW" target="_blank">IRONMAN 70.3 Hawaii</a>. It is held on Big Island each year
in June, about 30 miles north of Kona on the Kohala Coast. It's the race
our Honu athletes are training for and is special in that it gives triathletes
the opportunity to ride half of the IRONMAN World Championship bike
course. It’s not to be called Kona.<o:p></o:p></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgleB16o-ix3jv8B2rFTtnSJiYVxY2BD60MHgbyy3lBDncIlbMpMJCOviEPaqRq58H-bIQzGbia1Lxvf7zSeqHFlSL214Ef88FLQuyiUYLnFUx-N7W2IDWMv7kwobOGCCbSiSfjqjAn2GZ8/s1600/20180602_153059%25280%2529.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgleB16o-ix3jv8B2rFTtnSJiYVxY2BD60MHgbyy3lBDncIlbMpMJCOviEPaqRq58H-bIQzGbia1Lxvf7zSeqHFlSL214Ef88FLQuyiUYLnFUx-N7W2IDWMv7kwobOGCCbSiSfjqjAn2GZ8/s320/20180602_153059%25280%2529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our team at Honu 2018</td></tr>
</tbody></table>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Olympic</span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - This is the next
shorter triathlon distance, an <i style="mso-bidi-font-style: normal;">endurance
sport</i> (or if longer than 4hrs, an ultra endurance). There's not a
hard set distance but typically consists of a 1500 meter swim, a 24 mile (40k)
bike and a 6.2 mile (10k) run. Half of the triathletes in our beginner
group are actually training for the olympic distance of the <a href="http://www.honolulutriathlon.com/" target="_blank">Honolulu Triathlon</a>
in May!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Sprint</span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - This is probably
the most popular race distance & is also an <i style="mso-bidi-font-style: normal;">endurance sport</i>. The distance typically ranges between
400-800 meter swim, 10-12 mile (20k) bike and a 3.1 mile (5k) run. This
is NOT a race only for beginners, nor is it a "baby" triathlon.
It's great for beginners because the distances are shorter and ideal for those
getting into multisport. It's called a "sprint" because those
that are competitive will do each leg of the race as fast as they can. If
anyone questions you or tries to make you feel bad about “only” doing a sprint
you have two options: 1) educating them on the facts because maybe they’re
ignorant or 2) if they’re not ignorant, but instead stupid or elitist, tell
them to buzz off & go about your business without another thought to them. </span><span style="font-family: Wingdings; font-size: 12.0pt; mso-ascii-font-family: Verdana; mso-bidi-font-family: "Times New Roman"; mso-char-type: symbol; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Verdana; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Super
Sprint</span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">
- Usually half the distance of a sprint triathlon. These are an endurance
sport and can be REALLY fun. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b><u><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Relay</span></u></b><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> - There are two
different types of relays: Relay and Triathlon Mixed Relay. <o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Relay - each
athlete does a leg of the triathlon (swim, bike or run). 2 person
teams are allowed and the athletes can divide the race in any combination.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Triathlon Mixed
Relay - Four athletes each complete a super sprint triathlon (300m swim,
6.6k bike, 1k run) then tag the next athlete. The order is always
female-male-female-male). <o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">So
now you know! Probably know way more than you ever thought you would. But there
it is, and whichever event you choose is perfectly fine. It should be your
decision what you do, never allow someone to try to discredit or belittle your
goals. Some people prefer shorter races, some longer and some like them all.
They’re all great & can present ongoing challenges to performance. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">I’m
an endurance coach, a triathlon coach & an IRONMAN Certified Coach so
whatever you choose, <a href="https://www.ontrackfitness.net/about-trainers" target="_blank">I’m prepared</a> to help you reach your goals! <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">*</span><span style="font-family: Verdana, sans-serif;">Endurance sports are defined as sports or activities lasting 30 minutes or more. </span><span style="font-family: Verdana, sans-serif;">Ultra endurance is a subset of endurance sports & defined as an activity lasting 4 hours or more.</span></div>
<br />
<br />OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-84882751559090382552018-10-19T02:14:00.000-07:002018-10-19T15:30:43.484-07:00My Ironman<span style="font-family: "verdana" , sans-serif;">It's really something special, and rare, to coach your husband through the <a href="http://www.ironman.com/triathlon/events/americas/ironman/world-championship.aspx" target="_blank">IRONMAN World Championship</a>. But I had the honor to do just that and it was the greatest experience!</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiwobQNRKtadE2EWTkSNnJAz27tAod_N5cIKeOn2jlyxlish57a-K_XZgO4Rccdqhuxv1rl9RjUFuo5nkDKaJWmkb_gtb3EC9TkVI2wPrAN567BsLe85Fsno5G6vufI8oC8USDcV0Suaka/s1600/43952247_546825129120681_2537972492480282624_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="768" data-original-width="797" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiwobQNRKtadE2EWTkSNnJAz27tAod_N5cIKeOn2jlyxlish57a-K_XZgO4Rccdqhuxv1rl9RjUFuo5nkDKaJWmkb_gtb3EC9TkVI2wPrAN567BsLe85Fsno5G6vufI8oC8USDcV0Suaka/s320/43952247_546825129120681_2537972492480282624_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Matt is all smiles coming into the finish line at the<br />
IRONMAN World Championship 2018. So exciting!</td></tr>
</tbody></table>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">For those that know my husband, Matt, they know him as a strong athlete. He is a triathlon (now an IRONMAN), a marathon runner & is dedicated to his sport. He doesn't train to be competitive (only for fun) but he has a natural gift for speed & power that so many of us don't have. </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">He also has a personality that dictates everything he does he gives his all. Never does he say "I can't" or go into a training session halfheartedly. This is just his natural way with everything. But that doesn't mean he has always believed he could become an IRONMAN.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">So many times when we see an IRONMAN, or marathon runner or a triathlete in general we assume they "came that way." They seem larger than life, in a place we could never achieve. That's simply not the case. Read on for one example.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">What you might not know is that Matt hasn't always been a triathlete, or a marathoner or even a runner. He started just like everyone does. He never thought becoming a runner or triathlete was attainable. </span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDrAp4HMireqeJt8YtuzDpLX8RzytTQ7ERSIQ_aQ9l7M-DIVersc2dxq4O0-KNHCXzLPyGohPNcRpBc-9dWq-OjTjvl3sBSa4THW4JeXWNUnmQ2MgKOZO3aXwjIcIlykPPtXMbYn0wKtk0/s1600/44061682_10216599494797222_763212428619022336_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="528" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDrAp4HMireqeJt8YtuzDpLX8RzytTQ7ERSIQ_aQ9l7M-DIVersc2dxq4O0-KNHCXzLPyGohPNcRpBc-9dWq-OjTjvl3sBSa4THW4JeXWNUnmQ2MgKOZO3aXwjIcIlykPPtXMbYn0wKtk0/s320/44061682_10216599494797222_763212428619022336_n.jpg" width="176" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At mile 111 of 112 on the bike</td></tr>
</tbody></table>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">The first three years of our marriage he designated himself as photographer only in my races. We went to countless triathlons, half marathons & 5k's together. I did the event, he watched in amazement. We have a LOT of pictures of me because that's what he did! </span><br />
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">For three years I asked him to join me and for three years he said he couldn't even imagine being able to do any of what I was doing. After all, he hadn't ran since school, hadn't ridden a bike since a teen and had never swam except for in the pool during summers - certainly not for exercise! And a 5k? No way. Too far.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">I didn't give up. I saw in him something he didn't see. So instead of bugging, I started talking about how much FUN these events were. This strategy worked and after what seemed like forever in my mind, he was ready to try his hand at a 5k. We trained with 2 miles of running for his 3.1 mile race because 3 miles in training was too daunting. That was ok with me as long as he was doing it.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">He really enjoyed and excelled at this and after several years of 5k's (including off road races) he was interested in trying to do a sprint triathlon. Mind you, he was extremely unsure he could finish one. So we borrowed a bike & started getting in the pool together. His first triathlon I beat him, which I enjoyed greatly because I knew it was the only time I would EVER beat him. I was right. :) </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">He knew nothing about triathlon so we started from the very basic. He liked it and so we just kept doing them, kept slowly learning and getting the three disciplines down. We spent years working on technique, being consistent with training, learning & racing. Year after year after year of this, all the while he just couldn't imagine doing any kind of long distance. Really we were having fun doing sprints and not thinking of longer races. Sprints & 5k's only. He was enjoying gaining knowledge and getting fast, but long course? No way, not even something that was on the radar.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">There's often a natural progress with things, and I remember the day he thought maybe, just maybe one of these days he could try doing a longer distance. We started working on increasing his bike (which he loves & took to), his swim was challenging & his running was a challenge because frankly he just wanted it over so he went as fast as he could. Pacing yourself was not something he understood yet.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">But we kept at it. We worked on his pacing, technique and fueling. Then his first half marathon - and the first thing he said to me when he crossed the finish line is "this is not for me." Turns out he paced too hard. But it was a blessing in disguise because it finally sunk in that strategy for a long race vs short race needs to be different. </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">A few years later (yes years) & lots of training & learning, he conquered his first <a href="http://www.ironman.com/triathlon/events/americas/ironman-70.3/hawaii.aspx#/axzz5ULoQNazn" target="_blank">IRONMAN 70.3</a>! There's one paragraph here but between his first half marathon & that 70.3 was a lot of learning, pacing, training & dedication. It took discipline to become strong both physically and mentally. </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">Well that was three years ago and three 70.3's. Last week Matt completed the hardest single day athletic event in the world to earn the title of IRONMAN. And I'm here as a witness that he earned that title. All of those years of training, the discipline, pushing through those mental and physical barriers and reaching goals he thought were honestly out of reach. I am so proud of him!</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">One thing I was especially proud of is how well Matt paced himself & fueled himself. Honestly, he paced & fueled perfectly. This didn't happen by accident. This was wisdom earned and applied. His race was wholeheartedly enjoyable because of this, his body felt great, he smiled the entire way & crossed the finish line strong & healthy. I'll tell you what else, his body was only sore for about one half of a day. Well done, IRONMatt!</span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS9ozSib_G3pQ6P6B3NB04iFk0zzelZzUmN4J81U1NNTb4VuId0KOXXPSDbAR3dRnjkQx9BxWuprZRNdFY15GMyqQN1htOi1jNll6GJNws-XKGN7HsDaMmci4SoQ9WhLf7VdiP-AnJsWEj/s1600/44067923_10216601016435262_7415452918502916096_o.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1440" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS9ozSib_G3pQ6P6B3NB04iFk0zzelZzUmN4J81U1NNTb4VuId0KOXXPSDbAR3dRnjkQx9BxWuprZRNdFY15GMyqQN1htOi1jNll6GJNws-XKGN7HsDaMmci4SoQ9WhLf7VdiP-AnJsWEj/s320/44067923_10216601016435262_7415452918502916096_o.jpg" width="177" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nothing but smiles all day for<br />
this IRONMAN!</td></tr>
</tbody></table>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">You may be feeling your goal is out of reach, whether it's an IRONMAN or a 5k. It's not. This is your brain lying to you. Your body will do what you ask it. Your body is willing to push itself past it's own limits if you ask it. It's your brain that gets in the way. It may take a while, it may take the discipline of working on technique or getting a baseline of fitness, or learning to SLOW down so you can keep going, or fueling - or whatever it is that you need to work on. But each time you get out there, you are taking one more step toward your goal. You are earning that title you want, becoming mentally tough and I'm here to tell you that you will not regret it. You will absolutely not regret the work that goes into getting that goal that right now seems so far away. Go for it, keep going & don't stop until you succeed.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">Need help reaching your goal? It might not be an Ironman & that's ok, whatever your fitness goal is - <a href="http://www.ontrackfitness.net/" target="_blank">I'm here to help!</a> </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><a href="mailto:emily@ontrackfitness.net" target="_blank">Contact me via email directly here. </a></span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-26131060186978653772018-09-06T02:43:00.000-07:002018-09-06T16:39:00.612-07:00Triathlon, marathon & never giving up<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">I'm going to share</span><span style="font-family: "verdana" , sans-serif;"> some extremely personal, difficult memories. I hope that it helps whoever needs an encouraging word during a tough time right now. </span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">During the first year or two of <a href="http://ontrackfitness.blogspot.com/search/label/Chronic%20illness" target="_blank">dealing with my illness</a>,
after suffering extreme fatigue day in & day out with no answers as to why, I hit a crucial point in my life. </span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGhBcSE-oT2b3O6ZoTi3hx7p_LbjhsLIKDTpTG9swr5FxyAqNxy2-7mu73JdPPICTc9ubTUMCrbHj29oHR8jxuAfiyc_9YsBEUEY0nKD4Njf-ud2TSiO3AnXlLXleju6-PhiOMC4hJW_sj/s1600/20180601_115958%25280%2529.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGhBcSE-oT2b3O6ZoTi3hx7p_LbjhsLIKDTpTG9swr5FxyAqNxy2-7mu73JdPPICTc9ubTUMCrbHj29oHR8jxuAfiyc_9YsBEUEY0nKD4Njf-ud2TSiO3AnXlLXleju6-PhiOMC4hJW_sj/s320/20180601_115958%25280%2529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It was a long road but well worth the fight</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">I remember vividly. I was sitting at the gas station by my house waiting on traffic so I
could pull onto the road to go to a training session. I just couldn’t do this. I
couldn’t live like this, so very very fatigued every moment of every day. Pain everywhere,
illness often. Weight piling on. “<i>I cannot do this anymore. I can't fight this. I’m going to quit trying to find answers & give in to this illness</i>” I said this to myself with tears in my eyes, too
tired to actually cry.</span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">When the words came out, they slapped me - the old me - awake. “<i>You aren’t
giving up. That’s not you. You are a fighter and you’re going to be alive one
way or the other. Do you want to get deeper into this illness, let it take over everything,
or do you want to do what you can in each moment to try and get your health
back?</i></span><span style="font-family: "verdana" , sans-serif;">”</span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">In that moment everything changed, and it has been different ever since. I was still sick. But I AM a fighter. I do not want my illness to define every piece of
me. It’s taken too much already & tries to take more every day. So I made the decision that I wasn’t going to
give up. I was not going to allow it to make me someone I wasn't.</span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">Let me give you a little perspective about some things, and I'll do it through race history.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;"><b><span style="color: red;">TRIATHLON</span></b><br />I did my first triathlon in 2000. Then in the middle of training for my next one, I got ill. I wasn't able to do my second tri. </span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">It was six years
before I was healthy enough to do that second triathlon. Did you get that? I s</span><span style="font-family: "verdana" , sans-serif;">pent six entire years working on my health before I could reach that second race.</span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">There were a lot of tears during those years. They were dark years with a lot of physical suffering. And, each season realizing my body wasn't strong enough, yet again there was disappointment. But I never forgot that day at the gas station and kept doing what I needed to do to gain back at least some of my health. That goal helped keep me going. Maybe that's why these races are important...</span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0l8hn_7vM25QZQZfKfMICqNF_2vSsWu4YjajCPgZ8RM1M7xucPk5UhxxKeuQu8dJA6_YLy3ApZrzlXa7HAJp4BvwQ05Nb8qG0febkO_9cmR7dAY37Ad1-SXye3Y6Ae1rfsKnWDAJ_o0Px/s1600/20140518_080411.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0l8hn_7vM25QZQZfKfMICqNF_2vSsWu4YjajCPgZ8RM1M7xucPk5UhxxKeuQu8dJA6_YLy3ApZrzlXa7HAJp4BvwQ05Nb8qG0febkO_9cmR7dAY37Ad1-SXye3Y6Ae1rfsKnWDAJ_o0Px/s320/20140518_080411.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The struggle is real, folks!<br />
But the celebration is great.</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">During that time I never lost my sights on my goal. I talked
about it, had photos hanging I’d printed on local races & kept in my head
that I will be healthy enough to do this again. </span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">Today those times are a distant memory. I've done countless triathlons since including sprints, Olympics & even 70.3 relay! I am not back to my original health but I got well enough to race. The experience is not something I would wish for but it has given me a grateful heart.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="color: red; font-family: "verdana" , sans-serif;"><b>MARATHON</b></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">It took me at least three
attempts over several years to cross the marathon finish line. </span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">My first try was when we lived in Indiana. I'd chosen my race, the Space Coast Marathon in Florida. Attempt one was a big giant no go. My body wasn’t
strong enough to endure so many miles. </span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">When we moved to Arizona in 2013, I started feeling much healthier so I picked
up my marathon goal again pretty quickly after the move. I hit only mile 8 in
training before my body said no way. Attempt two was gone. </span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">The following year I
tried it again. My mileage got higher but yet again, I couldn’t stay healthy
long enough to train. </span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">I took a couple more years to gain strength before trying again. </span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">We had since moved to Hawaii and since it was my first year
there I decided to run to get to know my new city. </span><span style="font-family: "verdana" , sans-serif;">I was going to keep going until my body said no or I crossed the finish line of a marathon.</span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">After at least five years and three solid tries I finally crossed the finish line of my first marathon! I'm here to tell you that was a good day.</span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTQKxaqVxA-C73wFd93ChXPqtvho8hrhJ3JmwvQ8t85mf15SHPR5GDS_ZU-qyvYZsXnyOC4h783wTTZC0M5YPZ-wKsIN-FgjF1WC9zlwJuWrpui3-2CyL1J_U6L5Ol-8TtaiRs6g7HRx9T/s1600/mary.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="206" data-original-width="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTQKxaqVxA-C73wFd93ChXPqtvho8hrhJ3JmwvQ8t85mf15SHPR5GDS_ZU-qyvYZsXnyOC4h783wTTZC0M5YPZ-wKsIN-FgjF1WC9zlwJuWrpui3-2CyL1J_U6L5Ol-8TtaiRs6g7HRx9T/s1600/mary.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My happy face after my 1st marathon</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">The entire training season through race day was one of the greatest experience of my life, definitely the best training season. I felt healthier than I had in as long as I could remember, my body responded wonderfully to the miles & race day was a celebration of the many years of struggle. It was a wonderful gift from God.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I'm a lot better now than those first years. But I still have my chronic illness. It comes & goes as it pleases, and I could have months of feeling bad. There are still tears sometimes. But I always go back to that day at the gas station & keep going. Every race I see as a gift & blessing because even though I don't perform as well as I would like to, I'm able do it! That means so much.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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</div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">You may be in the tough years right now. I encourage you to take care of yourself FULLY. Get healthy, get things right for yourself and never give up. Your dreams can be goals, something that IS going to happen. Believe that they can happen even if you don't really see how right now. Choose to be the person that fights & struggles & cries & gets help & if the person you ask for help doesn't follow through find someone else. Fight for yourself, trust in the fact that things get bad, really bad, but they get BETTER TOO. </span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">Keep your vision in front of you & let it be one of the reasons you keep going through the hard times. You may feel things won’t get better. They won’t get better if you give up. They can, and will, if you keep going. So keep going! - coach <a href="mailto:emily@ontrackfitness.net" target="_blank">Emily Collins</a> <a href="http://www.ontrackfitness.net/">www.ontrackfitness.net</a></span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-77988682208589282102018-07-10T16:15:00.002-07:002018-07-10T16:30:34.763-07:00Get the best results from your endurance training<br />
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;">Years ago I ran a lot.
I didn’t really have a goal in mind other than enjoyment. I’d head out on a run & they usually ended up being quite long. Just kinda running for the
sake of running. Weekly mileage topped off at 40miles, all the same pace.
This was a year round plan with very little variation. Nothing wrong with that for fun & fitness.<o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;">Then I started training for my
first sprint triathlon. I now had a goal that helped me change the way I
exercised. I was now “in training.” The number of workouts I did per week
stayed the same but I cut mileage at least in half, each one now having a
purpose. One or two were for speed, one would be longer. I added short bikes & swims to reflect the sprint distance race.
<o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;">To my surprise I dropped two
pant sizes & got ultra fit. I understand now why but at the time I was
just surprised that doing less gave me more. <o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><o:p><span style="font-family: "verdana" , sans-serif;"> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx1guVBeAOmttFZgh6LPQwBuyjWWtxSMOZ3Dc08cHPdoTEG1YoJTt79IsAdtaLppIv8fCvFwO6orwW4Jc4_d3VNRMKMhZHShSZxnJXLpLIOFsyfRbOuyL1tl2OBIIGhgjv0eEQ5PHsLBQC/s1600/mary1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx1guVBeAOmttFZgh6LPQwBuyjWWtxSMOZ3Dc08cHPdoTEG1YoJTt79IsAdtaLppIv8fCvFwO6orwW4Jc4_d3VNRMKMhZHShSZxnJXLpLIOFsyfRbOuyL1tl2OBIIGhgjv0eEQ5PHsLBQC/s320/mary1.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me before a big race</td></tr>
</tbody></table>
</span></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;">I have athletes ask me about this
all the time. How to train? How much, how often, how long...<o:p></o:p></span></span></div>
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<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;"><b>Here’s a breakdown of how to plan training to get the best results.</b><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><span style="mso-list: Ignore;"> 1.<span style="font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b><span style="color: red;">Plan the races you’re doing labeling them as A, B or C</span></b> (A top
priority to peak for, C is like a training session). Believe me if you haven’t
thought of this you aren’t alone. <o:p></o:p></span></div>
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<br /></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><span style="mso-list: Ignore;"> 2.<span style="font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b><span style="color: red;">Set SMART goals</span></b> (specific, measurable,
attainable, realistic, timely) for said race – let’s stick with the A race from
here. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;"><br />
</span></span></div>
<b style="font-family: Verdana, sans-serif;">Tips:</b><span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><br />-As you plan your goals draw in what level you’re starting from –
beginner, intermediate or advanced. </span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="color: black;">-Do you want to just finish & create a
lifestyle or take it to the next level & have some pace goals? </span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="color: black;">-Take into consideration how many weeks you have (increase slowly is best).</span></span><b style="font-family: Verdana, sans-serif;"> </b><br />
<span style="font-family: "verdana" , sans-serif;">-Consider your age, fitness level,
the current volume (frequency x duration), duration of your race & strengths/limiters.</span><br />
<span style="font-family: "verdana" , sans-serif;">-W</span><span style="font-family: "verdana" , sans-serif;">hat athletic
background is, what other commitments you have & how much support you have.</span><br />
<br />
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;">Think it through & be specific.</span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLYyJnOkP20OEo4UPVHoPArUY4OnWdz_F0hzWED7LvOMB1_pKwHK3hCIzQKCDJGbUVH2indbInSS2w0mEqysvUvpQIGbuMPIRc3HHRjPtBHg4HIdngv-b8mrIs7Pb-QFGzpUZIcndAFEf-/s1600/Marathon.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="830" data-original-width="1080" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLYyJnOkP20OEo4UPVHoPArUY4OnWdz_F0hzWED7LvOMB1_pKwHK3hCIzQKCDJGbUVH2indbInSS2w0mEqysvUvpQIGbuMPIRc3HHRjPtBHg4HIdngv-b8mrIs7Pb-QFGzpUZIcndAFEf-/s320/Marathon.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our athletes after finishing the Honolulu Marathon</td></tr>
</tbody></table>
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<br /></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "verdana" , sans-serif;">3.<span style="color: black; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span><span style="font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal;"><b><span style="color: red;">P</span></b></span></span><b style="font-family: Verdana, sans-serif;"><span style="color: red;">eriodization. </span></b><span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;">Think
of planning in terms of blocks going from building a base to
specific skills to </span><span style="font-family: "verdana" , sans-serif;">peaking for </span><span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;">competition</span><span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;">. The base phase (or general prep) works on gaining endurance, muscle memory & limiter work. For example working on swim technique, getting used to
being on the bike over longer distances, endurance vs speed. For beginners this is the biggest block of your season.</span></div>
<div style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"> Then move on to adding more race
specifics (specific prep) like bricks, hills & speedwork etc. Continued limiter training & easing into strengths work.</span></div>
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<span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"> The last few weeks
before tapering is</span><span style="font-family: "verdana" , sans-serif;"> the competition phase.</span><span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"> You’ll do more higher intensity work plus race day readiness
sessions, maybe a short practice race.</span><span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"> This is where you peak for optimal performance.</span></div>
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<span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif; text-indent: -0.25in;"> Planning your general prep, specific prep & competition phases sets you up for the what comes next...</span></div>
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<div style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><span style="mso-list: Ignore;">4.<span style="font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b><span style="color: red;">Decide the volume of training (frequency x duration)</span></b> – what’s your max volume just
before you taper for the A race, and what’s your initial volume of training. Then fill in the weeks in between. <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
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<br /></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><b>So where <i>DO </i>you start with volume
planning?</b> Good question. </span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><br /></span></span></div>
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<span style="font-family: "verdana" , sans-serif;"><span style="color: black;"> 1.</span><span style="color: red;"><b>Think </b><b>key</b>
<b>(priority) &</b> <b>non key</b> <b>(optional)
sessions. </b></span><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "verdana" , sans-serif;">Key Training Sessions - <b style="mso-bidi-font-weight: normal;">At a minimum for each discipline, athletes
should have one key higher intensity training session and a key endurance
session per discipline per </b></span><b style="font-family: Verdana, sans-serif;">week</b><span style="font-family: "verdana" , sans-serif;"><b> (</b></span><b style="font-family: Verdana, sans-serif;">microcycle</b><b style="font-family: Verdana, sans-serif;">).</b><span style="font-family: "verdana" , sans-serif;"> Start with the volume you’re doing now &
increase through the season depending on your race distance.</span></div>
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<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "verdana" , sans-serif;"><b>You may find this minimum is enough for your
body to elicit adaption for your goals.</b> Anything more & your body starts
showing signs of over training. If so <i>hold
here no matter what the next guy is doing</i>. If you’re a beginner, hold
here. You <b style="mso-bidi-font-weight: normal;">will</b> see results with this
if each workout has a purpose. In this scenario if do more you risk over training and won’t see a positive response. The workouts will suffer, you’ll end up with mediocre
sessions & in turn have mediocre results. <o:p></o:p></span></div>
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<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "verdana" , sans-serif;"><b>Maybe your body can do more & is
adapting like crazy.</b> Ok, slowly add in some non key sessions. You can work on your limiters
or strengths: limiters in base/specific prep phase, strengths in competition. Work on getting more time in the saddle, doing swim drills or add a mid
distance run etc. Your coach can help figure this out.</span><span style="font-family: "verdana" , sans-serif;"> </span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "verdana" , sans-serif;">I think the question of how much volume confusing a lot of athletes. How do you know if you can do more? I'll be writing more on this in future posts.</span></div>
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<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "verdana" , sans-serif;"> 2. <b><span style="color: red;">Keep in mind our bodies respond
to “loading” then “unloading.”</span></b> This is a balance of training then resting
to allow for gains. If you train hard all the time with little to no rest, the
potential will never be fulfilled. The body strengthens during rest, not during
work so give it time to make those gains. This can be a struggle. It's counterintuitive to take time off but science trumps logic here.<o:p></o:p></span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Science says as least one day recovery per week is necessary. Incorporating a full week of recovery during training season is also a good idea, especially when training hard for a big goal.</span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<b style="font-family: Verdana, sans-serif;">Struggling with comparison? </b><span style="font-family: "verdana" , sans-serif;">Keep your perspective.</span><span style="font-family: "verdana" , sans-serif;"> Maybe you’re training for your second sprint while they’re
training for their fifteenth. The more advanced athlete that’s training is obviously going to have more intense workouts & most likely
can handle a higher volume. </span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;">Like I mentioned before there’s also
a difference in how much training an athlete’s body is going to respond to. My
husband & I can have the same race, same goal yet his body responds to way
more volume than me. Mine starts breaking down long before his. I've learned to train the
way I need to in order to get results. This comes with experience, so learn your body
& track your metrics. </span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "verdana" , sans-serif;">We see so many people getting confused and I can understand why. It can be really confusing! Hopefully this has helped give you some direction. </span><span style="color: black;"><span style="font-family: "verdana" , sans-serif;">Happy training! </span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: black;"><span style="font-family: "verdana" , sans-serif;"><b><a href="https://www.ontrackfitness.net/about-trainers" target="_blank">-Coach Emily</a></b></span></span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-86302823024953386362018-05-14T17:36:00.000-07:002018-05-14T18:18:00.357-07:00Triathlon: coach athlete relationship<span style="font-family: "verdana" , sans-serif;">I appreciate my athlete's, whether they are in a group or train individually with me. They sacrifice their time to train with OnTrack Fitness. They change schedules for months or years on end to meet up for a training session. </span><span style="font-family: "verdana" , sans-serif;">Week after week they do this, and it's not always meeting for a fun filled jolly time. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Don't get me wrong, we have a lot of fun. But I ask them to push their boundaries, make new comfort levels and do things they don't think they can do. Mentally tough! There's physical suffering that happens too. Sometimes they don't much like me, I know this and I get it. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLskmQxQjVVM5Y7SxzHVqLgKAOcA4mEWil3bgtNaX5rm96onsJVOIwDfIttthwgTJJ_ss8CPiivuaV-Dc4BwwI8EbZ6E7qyRm0n8uOEUYqeatu2TjAO_WcymDdBm7g7_3rKz5wfv32zGzt/s1600/mary1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLskmQxQjVVM5Y7SxzHVqLgKAOcA4mEWil3bgtNaX5rm96onsJVOIwDfIttthwgTJJ_ss8CPiivuaV-Dc4BwwI8EbZ6E7qyRm0n8uOEUYqeatu2TjAO_WcymDdBm7g7_3rKz5wfv32zGzt/s200/mary1.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hitting my own milestone - <br />
my first marathon</td></tr>
</tbody></table>
</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">We train smart but there are times that a training session extends their endurance levels or pushes them to work just a bit harder than they can keep up with. It's how we get stronger and fitter. Oftentimes the only thing they go off of to do this effort is the trust they have in me that yes they can indeed do this! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">This training deal is personal. We work on these big, crazy goals. Goals that are close to the heart. The kind that you're afraid to say aloud. That's scary! Yet they come to me to get it accomplished. There's a moment every athletes has that they must let go & take a leap of faith when coach says do something they think impossible. There's something really special about the give and take of coach & athlete that stems from that very big, scary goal. Working on that goal day in and day out for months or years. It's a big deal. I take it seriously & I take their faith in my coaching seriously. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTTUTkBwDg_jb3mYYSNbGlZ8HiDJk2pxdnRcOvYBWId7t3IJi6b9Vq5HCKpJwAS_Qf0OPUjkbXHzWs1tafpkgnFclaHloNTZm0j50yX3ieWdNvrX-ZM9cctq9sqLsDOs399VRMyxA643VI/s1600/20140518_060752.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTTUTkBwDg_jb3mYYSNbGlZ8HiDJk2pxdnRcOvYBWId7t3IJi6b9Vq5HCKpJwAS_Qf0OPUjkbXHzWs1tafpkgnFclaHloNTZm0j50yX3ieWdNvrX-ZM9cctq9sqLsDOs399VRMyxA643VI/s200/20140518_060752.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I've been there! This is me at my <br />
first Honolulu Triathlon</td></tr>
</tbody></table>
</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Sometimes I'm the only one in the bunch that really knows how much this means. Simply stated, I can stand back & see their dedication, drive, faith. I know what it takes to reach this goal. I specifically know what they are doing, the effort level it takes & how far they've come. I know not everyone has the drive to get it done, and not everyone has the ability in the moment to say <i>"I don't think I can, but I will believe you if you say I can."</i> Wow! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I've been there. I know the fears, frustrations, disappointments, sacrifices, and joys that come from training and reaching a goal like <a href="http://ontrackfitness.blogspot.com/search/label/Triathlon" target="_blank">triathlon</a>, <a href="http://ontrackfitness.blogspot.com/search/label/Beginner%20Half%20Marathon%20Program" target="_blank">half</a> or <a href="http://ontrackfitness.blogspot.com/search/label/marathon%20training" target="_blank">full marathon</a>. It's painful and it's thrilling. It's scary and it's exhilarating! </span><span style="font-family: "verdana" , sans-serif;">There are milestones hit that once seemed ludicrous. Now they're warmups. Simply amazing.</span><br />
<div style="text-align: right;">
</div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">To my athlete's I want to say thank you. Your goals are my goals. Your disappointments, frustrations, milestones and joys - I feel them too! When you see me excited about what you're doing it's real. When you're disappointed I feel your pain & I'm here to help put things into perspective. I am beyond proud of you, thankful for you and ready to help you reach your next goal! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><i><a href="https://www.ontrackfitness.net/about-trainers" target="_blank">Written by Coach Emily, certified triathlon coach, Ironman Certified Coach, endurance coach & ACE certified personal trainer</a></i></span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-53898694207915563832018-05-08T16:16:00.002-07:002018-05-08T16:28:32.371-07:00Triathlon training and goals <div>
<span style="font-family: "verdana" , sans-serif;">As triathletes our focus is always on gaining speed. How can we get faster, better, stronger? It makes sense. After all we're training hard for a race and want to see results.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">What if instead of always focusing on tougher, harder training sessions we shift our outlook? Let me suggest that there is more to being a triathlete than an intense training session. </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">For myself <a href="http://ontrackfitness.blogspot.com/search/label/Chronic%20illness" target="_blank">because of my health</a>, I don't see much in terms of gaining speed. It can be...annoying to put it nicely. So I've readjusted my focus and taken a look at my stats to see what I can improve instead of looking at what doesn't (& may never) improve. Let me share what I'm improving upon. You can take part in it too. </span></div>
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<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Swim:</b> </span></div>
<div>
<ul>
<li> <span style="font-family: "verdana" , sans-serif;"><b>Stroke rate.</b> Mine is lower than I want & lower than it should be. <br />FYI - In hip driven swimming, which is what I believe is best for triathlon, the stroke rate will be lower than shoulder driven, which can be 70-90 strokes per minute. I'm working with my <a href="https://www.swimoutlet.com/p/finis-tempo-trainer-pro-33518/?color=10804" target="_blank">tempo trainer</a> to increase stroke rate.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Balance. </b>My balance is way better than it used to be. But I'm not satisfied with it & know I can improve.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Head position.</b> Again, it's not bad, per se. But I find myself sometimes moving my head or lifting it up a bit more than I want. So, down it goes & that's definitely something that can improve.<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKIIwz1PkKPoO84mZ29VJVGKtIaoi5QVWFuxa5vVA_GG87vDP6U-cHauPYH5en2wukx29icxBK_jNDKSt3b31tqLn7_YL_agJ3JN3mUhpUhvmBI5mfYuC-aU29x06fKK_ivHquHVfje5ui/s1600/1146988_10201473867665997_245328246_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="690" data-original-width="1224" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKIIwz1PkKPoO84mZ29VJVGKtIaoi5QVWFuxa5vVA_GG87vDP6U-cHauPYH5en2wukx29icxBK_jNDKSt3b31tqLn7_YL_agJ3JN3mUhpUhvmBI5mfYuC-aU29x06fKK_ivHquHVfje5ui/s320/1146988_10201473867665997_245328246_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a great place to train!</td></tr>
</tbody></table>
</span></li>
</ul>
</div>
<div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Bike: </b></span></div>
<div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;"><b>SLD.</b> Single leg drills on trainer for full use of pedal stroke. </span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Pedaling.</b> Focusing on quick, even pressure of pedal during rides & especially on hills </span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Less is more.</b> For me, guilt free less cycling because I don't enjoy the pain. My scoliosis & cycling don't like each other.</span></li>
</ul>
</div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Run:</b> </span><br />
<ul><span style="font-family: "verdana" , sans-serif;">
<li><b>Ground contact time (GCT).</b> It's too high! I've actually been having fun working on quicker, lighter steps.</li>
<li><b>Cadence.</b> My legs tend to want to go slow. Kind of goes along with GCT.</li>
<li><b>Form.</b> My form is good, but by paying very close attention to it as I run, I can tweak for the absolute best technique.</li>
<li><b>Hills. </b>Short quick hills to build fitness but not to tire me out.</li>
</span></ul>
<span style="font-family: "verdana" , sans-serif;">
</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Strength:</b> </span></div>
<div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;"><b>Heavier weight less reps.</b> This is fun, which motivates me to do it!</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>More sets on days I feel good.</b> On days I'm not feeling well, still do it but less. Keeps things consistent.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>A third day on appropriate weeks.</b> Which I'm loving!</span></li>
</ul>
</div>
</div>
<div>
<span style="font-family: "verdana" , sans-serif;">Many of these have stats attached to them that I can clearly see progress on. </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">My challenge for you is to instead of feeling discouraged about your progress, shift your focus and keep moving. You will see results, you might even find a renewed love of the sport!</span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-7206285596948903412017-08-17T16:48:00.002-07:002017-08-17T16:57:19.435-07:00Running on empty<span style="font-family: "verdana" , sans-serif;">My <a href="http://ontrackfitness.blogspot.com/2017/08/listening-to-my-body.html" target="_blank">last blog post</a> I talked about taking time off from races. It's been a tough year for this coach.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I'd like to elaborate a bit on what that means, then I'll give an update.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">As a triathlete my general training schedule, depending on what phase I'm in, usually has three running sessions per week; one endurance run, one intensity & one fun run with my dog. I have two bike rides (endurance & intensity) & two to four swim sessions (one endurance & lots of technique. A few short swims). I take two days off every week, which means some days I do two disciplines in one day, & I take one week off per month. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">This is not an overly taxing schedule. This is also the general plan for me, as I <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV6bRN0vONIvbWq2T5sDdfAeJ6U8rPNX8cVMVCCQm7-H2ygitFdNfHxqudsUZUzL1Vugx8aSD2B4tOvrtYrUmObm3pdGs1ydyAkax4P9dpxpEi0GWsx94W5NF4N-pbforsHXiv2z2vPe4v/s1600/20170514_093149.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV6bRN0vONIvbWq2T5sDdfAeJ6U8rPNX8cVMVCCQm7-H2ygitFdNfHxqudsUZUzL1Vugx8aSD2B4tOvrtYrUmObm3pdGs1ydyAkax4P9dpxpEi0GWsx94W5NF4N-pbforsHXiv2z2vPe4v/s320/20170514_093149.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me on far left with my triathletes I trained for<br />
Honolulu Tri in May.<br />
I wasn't able to do this race, my first year not<br />
participating. What a great team!</td></tr>
</tbody></table>
always have to listen to my body. Sometimes those intensity sessions are quite short, and those endurance sessions end up being short too. Depends on my health that day and again, what phase of training.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">But this year - meaning all of 2017 up through August, I had two run sessions that felt good. Like a normal person. Two. Two run sessions from January to August that I didn't feel encased in cement, lugging my body through each step. Two runs that I didn't have to mentally force my body to move. This is why I tell my clients if I can do it they can do it. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">This is not over training syndrome. This is chronic illness folks. It tries to suck every bit of joy in life from you, and it will if you let it. It tries to take what you love away, and it will if you let it. Which is why I willed my body to go & refuse to give up on the joy life brings. I always say God gave me an extra dose of zest for life because He knew I'd need it. I love my zest. I love my zest & I love triathlons.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Rn-V_UjE16nwyGhj94J5EKaqy9DWTwiRvo2wc9fYU1hOQDkgI6D2ibWRrSjpi8moXYVcGj1YxrX7ONZjA_Rmy-kxNWjb1iHKeb1xacVkOnvt5SryDjFtaRlxI0F1KjCwnIXN-AZ_Sgkj/s1600/18813711_10156229291586040_1613480036146986962_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="960" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Rn-V_UjE16nwyGhj94J5EKaqy9DWTwiRvo2wc9fYU1hOQDkgI6D2ibWRrSjpi8moXYVcGj1YxrX7ONZjA_Rmy-kxNWjb1iHKeb1xacVkOnvt5SryDjFtaRlxI0F1KjCwnIXN-AZ_Sgkj/s200/18813711_10156229291586040_1613480036146986962_n.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My last race was the Ironman 70.3 <br />
Hawaii. I did the swim in the relay. <br />
It. Was. Awesome. Don't set limits!</td></tr>
</tbody></table>
<span style="font-family: "verdana" , sans-serif;">Please, before you say I should quit, understand that <a href="http://ontrackfitness.blogspot.com/search/label/Chronic%20illness" target="_blank">my doctors have told</a> me the only reason I am not disabled is due to me taking supreme care of myself. E</span><span style="font-family: "verdana" , sans-serif;">veryone else they've come across with the test numbers similar to mine HAVE BEEN DISABLED. Disabled, people. And here I am doing my thing. </span><span style="font-family: "verdana" , sans-serif;">Praise God for giving me a love of health & fitness at an early age so it was already my lifestyle before I got sick!</span><span style="font-family: "verdana" , sans-serif;"></span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">So the remaining 2017 race season is for shorter, less intense workouts and no races. I'm keeping it under Z4 & no longer than 30 minutes. So far I've been quickly recovering from each session. I've got the rest of 2017 to go. We'll see what 2018 brings for this zesty <a href="https://www.ontrackfitness.net/about-trainers" target="_blank">coach and triathlete</a>! One thing's for sure, I am not giving up on myself.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-37605682732430890142017-08-07T22:51:00.000-07:002017-08-07T22:51:08.886-07:00Listening to my body<span style="font-family: Verdana, sans-serif;">It's hard for me to talk about my health problems. Maybe it's because they have never been able to pinpoint exactly what's wrong so I'm left with a vague explanation of what's happening. </span><div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">I think it's also because you never know the reaction you'll get when you mention <a href="http://ontrackfitness.blogspot.com/search/label/Chronic%20illness" target="_blank">chronic illness</a>. When I first started having problems I ran into some people who had the attitude of 'you're making this up' or I got the feeling they somehow thought I brought it on myself. I guess from all the years of eating right & exercising...</span><div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">So yes I still get anxious about discussing things. But I'm working on pushing past my comfort level to talk more about chronic illness. There's a lot of you that deal with it also on a daily basis, and I think it's important to stop feeling awkward about it is a good step.</span></div>
</div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">In that light, I'd like to share my year. It's not been great for this coach. Not horrible but not great. I haven't felt well. A low to moderate level of just kinda miserable, very tired and spiraling. Around June my body was just physically exhausted. Now, this isn't workout exhausted and this isn't from over training. I want to be clear that I didn't become ill from working out. In fact, my doctor's haven't agreed on much but one thing they do agree on is keep exercising because it's been a life saver. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEsedVVAbD-a3U8MHyQ_VmTt10YVibxAgiyON-vmUC8iuSDkSR9m6q9koyvL6QHKFY_tivx5gxrkSpIHo64fY9RpDb5KdmY0Xv5E86UmfODwmg1JH8esrpHIS8twolGMYczRuq1kjAqXr_/s1600/20170807_192235.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1355" data-original-width="1068" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEsedVVAbD-a3U8MHyQ_VmTt10YVibxAgiyON-vmUC8iuSDkSR9m6q9koyvL6QHKFY_tivx5gxrkSpIHo64fY9RpDb5KdmY0Xv5E86UmfODwmg1JH8esrpHIS8twolGMYczRuq1kjAqXr_/s200/20170807_192235.png" width="157" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm working on cadence & smooth pedal<br />stroke on my bike.</td></tr>
</tbody></table>
<br /><span style="font-family: Verdana, sans-serif;"></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Since June's breaking point I made the decision to drop all races for the rest of 2017. I decided my body was telling me to break from specific training. This is the first since 1994 that I've taken the summer off from races. I'm due.</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"></span><br /><span style="font-family: Verdana, sans-serif;"></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">I'm still exercising but I'm keeping it shorter, lower intensity and going on how my body feel vs what my schedule says. However that doesn't mean I have to 'start over' when I'm ready. There's plenty I can do. I'm keeping it short but I can still improve on technique, skills & enjoy the swim bike run lifestyle.<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">I feel really good about listening to my body. In some ways having chronic illness helps because it forces you to learn and listen to your body. In that sense, I'm blessed...in a way...</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">I don't know if they'll ever figure out what's wrong with me. But until then I'm focused on <a href="http://ontrackfitness.blogspot.com/2016/07/chronic-illness-life.html" target="_blank">leading the best life possible</a> and I hope to inspire others to do the same. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Please feel free to <a href="mailto:emily@ontrackfitness.net" target="_blank">contact me if you need to talk</a> to someone about chronic illness. Sometimes just a listening ear from another person that understands makes things better. - <a href="https://www.ontrackfitness.net/about-trainers" target="_blank">coach Emily Collins</a></span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-1855873285596852192017-03-08T00:53:00.000-07:002017-03-08T01:33:00.733-07:00Triathlon gear recommendations part 2: Bike<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">The bike leg. You love it or you hate it. </span></div>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">But either way, you're going to spend the majority of your time on the bike, and the majority of your money on cycling gear. This is the discipline you can spend a FORTUNE on. But remember,
especially if you're a beginner, all the tools & gear are only helpful once
you have the base line to get the most out of them. Give yourself time, and
ease into new things when you KNOW what will help you most. That may take a
while so be patient & don't jump the gun or you'll end up spending more & getting something that's not right for your needs. If in doubt, ask your <a href="mailto:emily@ontrackfitness.net" target="_blank">triathlon coach their recommendations</a>.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZxC7gDveSD98Iuw3doQ0TiN1v8fn82ZBH2aPv19haw3nkjQP7awA-JKU_40lj5ABrJ2EYgmbp0YCaineUD8E0OfLtxIbDuNDBLiPVdTrJ6zYp2vVqwPV9_BMLrDI9KlBvTtTXQ44elX03/s1600/cycling-655565__480.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZxC7gDveSD98Iuw3doQ0TiN1v8fn82ZBH2aPv19haw3nkjQP7awA-JKU_40lj5ABrJ2EYgmbp0YCaineUD8E0OfLtxIbDuNDBLiPVdTrJ6zYp2vVqwPV9_BMLrDI9KlBvTtTXQ44elX03/s320/cycling-655565__480.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><b>Beginner level:</b></span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Any bike that 1) Has plenty of gears that work </span><span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">2) Has reliable
brakes 3) Moves when you pedal. Seriously, any bike will do when you're a
beginner. Don't spend an extraordinary amount until you know you're going to
like it & you have the skills to get the most out of the bike.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Helmet - a USAT approved road helmet will do, no need for the
aero or time trial helmet.</span><span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"> </span><span style="color: blue; font-family: "verdana" , "sans-serif"; font-size: 13.5pt;"><a href="http://www.trisports.com/helmets.html" target="_blank">See the difference here.</a></span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Triathlon shorts - I recommend these instead of cycling shorts.
You'll be wearing tri shorts in the race anyway, so why get cycling shorts AND
tri shorts. No need. Tri shorts have less padding in the saddle area.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><br /></span>
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Tri top or cycling top - really a tri top is better but if you want a cycling specific top for your rides that's fine.</span><br />
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><br /></span>
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Basics such as a water cage & bottle, tire pump & equipment to change a flat, a small bike specific bag to carry all of this. <a href="https://www.xlab-usa.com/" target="_blank">I like xlab</a>. You also need to learn how to change a flat tire. Here in Honolulu you can take a course with the <a href="https://www.hbl.org/" target="_blank">Honolulu Bicycle League.</a></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><b>Non beginner level:</b></span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Indoor bike trainer. I like <a href="https://www.cycleops.com/" target="_blank">Cyclops</a> but there's a lot of good ones out there. Talk to your local bike shop. No need for a fancy trainer, get one that fits the budget.</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Clipless pedals & shoes. Again, spend some time trying on shoes & doing some research on what fits you, your budget. There's a lot of good brands out there.</span></div>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Some kind of tracker like a Garmin so you can track cadence,
speed, HR etc.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">-Road bike - trial ride as many as possible to find the most
comfortable one for your body. Comfort is key when looking for your bike. </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">Once you've gotten your pedals and trainer use them well. They'll
be a big asset to your triathlon career. The indoor trainer is an important
tool even if you live in a year round warm climate. </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><b>From there, check these out:</b></span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">Triathlon bike (aka time trial bike) or aerobars for your road
bike (personal preference between tri bike & just adding aerobars to your
road bike in my opinion. It depends on the size of your race, your body's needs,
budget & how hard core you get into things. Some coaches would say
definitely a tri bike. I'm not one of them). </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span><br />
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><br /></span>
<span style="font-family: verdana, sans-serif;"><span style="font-size: 18px;">Once you're well versed with cycling & have the bike you'll be spending some time with, you can check out getting a power meter. I have a <a href="https://www.quarq.com/" target="_blank">Quarq</a> & love it but the one you get will depend on a multitude of things. This is something you and your coach can discuss. I recommend power meters only after you've done several triathlons, want to really get into it, have THE bike you want plus everything else I've mentioned. </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "verdana" , sans-serif; font-size: 13.5pt;">Remember that you could get the latest most fancy bike, get all the gear and still not do well. It's not the gear, it's the engine - that's you! So train smart, train often & <a href="https://www.ontrackfitness.net/triathlon-training" target="_blank">get a triathlon coach</a> or get into a group! </span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-66258357796231640842017-02-01T17:01:00.001-07:002017-02-01T17:01:21.080-07:00Triathlon gear recommendations part 1: Swim<span style="font-family: Verdana, sans-serif;">If you're a triathlete you know trying to figure out what tools you should get can be both confusing and expensive. Some gear & tools are a great investment, some are helpful only if you're beyond entry level & some you can skip altogether. </span><div>
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<span style="font-family: Verdana, sans-serif;">Here's a guideline that I hope will help at least steer you in the right direction. This is part one, the swim, in a three part series.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b><span style="color: red;">BEGINNER</span></b><br />(anyone who has never done a triathlon, or is on their first season. That's not an 'official' beginner label it's a guideline)<br /></span></div>
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<span style="font-family: Verdana, sans-serif;"><b>-<i>Swim cap</i> </b></span></div>
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<span style="font-family: Verdana, sans-serif;"><b>-<i>Goggles</i></b> (I like <a href="https://www.swimoutlet.com/aqua-sphere/swim-gear/goggles?gclid=CPz_17SA8NECFQ-ZfgodXQ8NGw" target="_blank">Aquasphere</a> but any that fit well will do)</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">-Comfortable fitting <i><b>swimsuit</b></i> to train in; nothing that's loose. You can also swim in your <i><b>tri top/bottom</b></i> (more on that later)</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: red; font-family: Verdana, sans-serif;"><b>Optional </b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">-<i><a href="https://www.swimoutlet.com/p/finis-swimmers-swim-snorkel-1221/?q=1&sayt" target="_blank"><b>swim snorkel</b></a>.</i> This is strictly optional & isn't necessary if you're working with a swim coach. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="color: red; font-family: Verdana, sans-serif;"><b>NON BEGINNER</b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>-</b></span><span style="font-family: Verdana, sans-serif;">Some kind of <i><b>waterproof tracker like a Garmin</b></i> to collect pace & stroke information</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">-<i><a href="https://www.swimoutlet.com/p/finis-tempo-trainer-pro-33518/?q=1&sayt" target="_blank"><b>Tempo trainer</b></a> </i>- I highly recommend getting a tempo trainer. You'll find it to be invaluable. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b><br /><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEgQaaiYMJYIALj1W3dzOiebcYS6iSaBwfpI3iwEyKl_P4dRR3zDPvSZ2X-2z5wAnQbeDBPYzkxA5J429Ac7nV73OjvUituNC5hn65Q5FQla8fEvOfvASWzhWBFwni1x8YSceUeZ_J7Sup/s1600/16403266_10155774002871040_4547244082819946841_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEgQaaiYMJYIALj1W3dzOiebcYS6iSaBwfpI3iwEyKl_P4dRR3zDPvSZ2X-2z5wAnQbeDBPYzkxA5J429Ac7nV73OjvUituNC5hn65Q5FQla8fEvOfvASWzhWBFwni1x8YSceUeZ_J7Sup/s320/16403266_10155774002871040_4547244082819946841_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finis Tempo Trainer</td></tr>
</tbody></table>
</b></span></div>
<div>
<span style="color: red; font-family: Verdana, sans-serif;"><b>Optional</b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">-<i><b><a href="https://www.swimoutlet.com/p/tyr-pull-float-pull-buoy-1236/?color=11949" target="_blank">Pull buoy</a> </b></i></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">-<a href="https://www.swimoutlet.com/training-swim-fins-c9647/?rd=N&Search=short%20fins" target="_blank"><i><b>Fins</b></i></a> short fins are better for triathlon training</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Again these are strictly optional & in my opinion largely unnecessary. If you're working with a swim coach, they can give you recommendations if these are appropriate for your needs. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Keep in mind using tools and gear can be helpful but you can also grow dependent on them. So if you do use them, sprinkle them into your training as only part of the swim session.</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Lastly, if you're going to spend your money on something in triathlon, you're going to get - by far - the most of out hiring a swim coach. So if you're able to get even a few coaching sessions with a <a href="http://www.ontrackfitness.net/" target="_blank">triathlon specific coach</a>, it will be well worth the investment. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Questions? <a href="mailto:emily@ontrackfitness.net" target="_blank">Contact me! Coach Emily Collins</a></span></div>
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<span style="font-family: Verdana, sans-serif;">Happy swimming!</span></div>
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OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-70582912316596024212016-07-27T17:11:00.001-07:002016-07-27T17:27:07.714-07:00Chronic illness & life<span style="font-family: "verdana" , sans-serif;">Ok, let me tell you that this (see picture) is true. If you have chronic illness too you know that. But I also want to finish the story.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFtna-zvDeZG0i6WfAjUKdZm5Rfn6boGYRWLi2IfY6KwmrL_wKP3_WPdICx6NEOhhnVofbQ-r0h0wP5y5BeK8zkwUivAkca-peRYOFAjh0fFi_3dCLDJuQ_8QPLAN-K_8TuKQldsnSaTGu/s1600/13872840_10155071485991040_2879562829270973479_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFtna-zvDeZG0i6WfAjUKdZm5Rfn6boGYRWLi2IfY6KwmrL_wKP3_WPdICx6NEOhhnVofbQ-r0h0wP5y5BeK8zkwUivAkca-peRYOFAjh0fFi_3dCLDJuQ_8QPLAN-K_8TuKQldsnSaTGu/s400/13872840_10155071485991040_2879562829270973479_n.jpg" width="335" /></a></div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I've dealt with chronic illness for about 13 years. It's always there, it changes your normal. Sure. But you can still have a wonderful life filled with goodness, love, adventure, dreams. You can live with the "monster" always right there, threatening you, or you can choose to live each moment to its fullest, whatever that means each moment. Your illness doesn't have to be your identity! You may need to reassess a few things, make a few adjustments but that's ok!</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">You may have days that you mourn your old life or what you thought life would be like now, and that's ok too! Take those days. But *enjoy* the good days. Don't allow the illness to ruin your good days by looking at it in your peripheral vision. Try not to allow people who don't understand you get you down. They won't understand unless they have illness too, know that & remember just because they don't get it, it doesn't mean you should feel bad about yourself. They may act or think you're crazy. You're not.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Look straight at God. Give him your pain, your fears. Tell it to him, scream it if you need to. </span><span style="font-family: verdana, sans-serif;">On really tough days, cry. Be angry. It's ok! And then let go. Allow peace that can only come from God to enter your heart. Keep hope knowing this is only reality for here, not for eternity. Never give up on yourself. Keep striving for better health because if you give up, it's over & it'll get worse. It's worth it. You are worth it!</span><br />
<span style="font-family: verdana, sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">This comes from someone who Dr's say should be disabled, but who instead is blessed because she didnt give up on herself, to run marathons, triathlons & her own business helping others reach their potential. - <a href="mailto:emily@ontrackfitness.net" target="_blank">coach Emily</a></span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-17464029452970122702016-07-24T18:04:00.001-07:002016-07-24T18:04:54.208-07:00Never give up on yourself "On the other side of fear lies freedom." Don't know who said this but I've found it to be true.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxWuYDMFERqYxtKtYIhf8J6Es9pv8d0BAW8VIoV6zJp-B5lfevKURDIbVTQRLYqqRQNGOc_ib3J5YE3QS8cUNPfux-6u23HxPbI68UUBqxJpbYUxmRtbmlO780ROozTZeiQcpJyFcqFFpk/s1600/IMG_20160724_150001.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxWuYDMFERqYxtKtYIhf8J6Es9pv8d0BAW8VIoV6zJp-B5lfevKURDIbVTQRLYqqRQNGOc_ib3J5YE3QS8cUNPfux-6u23HxPbI68UUBqxJpbYUxmRtbmlO780ROozTZeiQcpJyFcqFFpk/s320/IMG_20160724_150001.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Waikiki</td></tr>
</tbody></table>
<br />
That's my head in the green cap right in the middle of the picture. In the middle of some fairly big swells I swam just fine. But that wasn't always the case. Before we moved to Hawaii I always said once we got here my triathlon days will be over. Ocean swimming, no way. No. Way. But once I got here I found, to my surprise, I wasn't quite ready to quit.<br />
<br />
So I took ONE FULL YEAR to get myself comfortable with ocean swimming. Many, many times I panicked & made a bee line to shore. I often questioned if I'd ever be able to personally get past this fear, let alone train others.<br />
<br />
Now, almost four years later I can't imagine ever going back to lap or lake swimming. I L-O-V-E it. I LOVE working with people,getting them comfortable in the water, helping them get past those same fears I had, helping them reach goals and take things to the next level. I think back and am soooo thankful I kept trying. I would have missed out on some of the best times of my life, the best clients, the most fun training with people and countless blessings.<br />
<br />
Bottom line: If you don't want to do something, don't. But if you want to, never, and I mean never give up on ypurself. No matter how long it takes or what odds you face. You can do it and it WILL be worth the effort!OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-71502312939508222172016-07-01T08:49:00.000-07:002016-07-01T15:40:59.778-07:00Eat your chocolate<span style="font-family: "verdana" , sans-serif;">This is a simple yet often misunderstood nutrition tip.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnB_0N8PTDaVqq5tcMdJrDa3r6eHiE6unYccUurA2GzwXoyUGDtcue3Ang6nk3HR-_DzQoMZbgHmKx87fI4Pk6_0Ykm6cvPCCZCk1rTDodlME6VaKI5QT7QtQuUJ-Ukfcu4wJBzI4irCRy/s1600/IMG_20160630_172246.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnB_0N8PTDaVqq5tcMdJrDa3r6eHiE6unYccUurA2GzwXoyUGDtcue3Ang6nk3HR-_DzQoMZbgHmKx87fI4Pk6_0Ykm6cvPCCZCk1rTDodlME6VaKI5QT7QtQuUJ-Ukfcu4wJBzI4irCRy/s320/IMG_20160630_172246.jpg" width="320" /></a><span style="font-family: "verdana" , sans-serif;">These 9 kisses are 1 serving & depending on the flavor all 9 are about 200 calories. That fits nicely into most people's daily diet, including yours. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Remember you can have 100-400 discretionary calories/day depending on activity level.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><b>Tip: eat your discretionary foods as dessert. </b>You'll ultimately eat less than if you eat it as a snack.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">So now you know you can enjoy chocolate guilt free daily. Eat mindfully and enjoy every bite!</span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-76001028951418563282016-06-30T15:53:00.000-07:002016-06-30T15:53:13.510-07:00Know your carbs<span style="font-family: Verdana, sans-serif;">In endurance training, carbs are king. This is because they're the body's preferred source of fuel for quick energy.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">But if you train for extended periods of time you'll need to refuel because there's not enough storage in the muscles for the long training. So if you go out for 90 minutes or more you'll need to do some refueling.</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0ozNx9pWVL9Tmv6CUGOqwT7hARJtUy_hNj8ILomJKDQ459SqBAv2mZ55sCX6eitn3zGdqPv2qCWLotT8PAjU17ZUugaJ3Ee61AFwtdyVmDhncMOnltJ8fQx0Z1O9-M4vt07d4U1y4cNCp/s1600/20160626_074446_017_1466966538024.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0ozNx9pWVL9Tmv6CUGOqwT7hARJtUy_hNj8ILomJKDQ459SqBAv2mZ55sCX6eitn3zGdqPv2qCWLotT8PAjU17ZUugaJ3Ee61AFwtdyVmDhncMOnltJ8fQx0Z1O9-M4vt07d4U1y4cNCp/s320/20160626_074446_017_1466966538024.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish your race strong by properly fueling</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Here's a guideline:</span><br />
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>Consume 30-60grams per hour for exercise lasting 1.5 - 2.5 hours.</b> Examples of this are large piece of fruit, a 20oz sports drink or 8.4oz energy drink.<br /></span></li>
<li><span style="font-family: Verdana, sans-serif;"><b>Consume up to 90grams per hour for exercise lasting more than 2.5 hours.</b> Consider the fact that many of your training sessions may not be this long, but your race could be. Plan accordingly for race day.</span></li>
</ul>
<br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">You can refuel through liquids, solids or gels. Gels are designed to be taken with water, at least 12oz. Many people plan to take their gels at the water stations during their race. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Remember that you're going to want to practice this during training and not wait until race day. Training the digestive system is <i>part of your training plan </i>and should be taken just as seriously as everything else. Inproper fueling will most definitely keep you from performing your best. Proper fueling, on the other hand, will ensure you're body is fueled and ready to do what you ask of it. Happy training!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-8988081521672940622016-06-20T16:00:00.000-07:002016-06-20T16:00:16.622-07:00Share the road<span style="font-family: Verdana, sans-serif;">Last week I went for a short bike ride. I was out for a little less than an hour & in that short time here's what I experienced:</span><br />
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<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>I almost got hit by two cars.</b> One pulled out from a parking spot without looking. Luckily I was paying attention & had just enough time to swerve. Also lucky that no cars were behind me & none were coming in the opposite direction because I would have either gotten squished or hit head on.<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTmAfZC5XL2CO8qN74iObinjdiasA2UnTXTvKYU4KFf4cYnsLHufTFvA5d-WvaQjHZgEm4JY70qwgeLYLX5mopQcY5t-5RcS-4fwMjqCDCMmuxfGLF2a2QG_VBzqdqK8YaQ9lkcY6zjDUo/s1600/20160227_094150.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTmAfZC5XL2CO8qN74iObinjdiasA2UnTXTvKYU4KFf4cYnsLHufTFvA5d-WvaQjHZgEm4JY70qwgeLYLX5mopQcY5t-5RcS-4fwMjqCDCMmuxfGLF2a2QG_VBzqdqK8YaQ9lkcY6zjDUo/s320/20160227_094150.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Share the road</td></tr>
</tbody></table>
</span></li>
<li><span style="font-family: Verdana, sans-serif;"><b>A car decided he was going to pass me within inches instead of the lawful 4 feet.</b> As he did another parked car door opened, leaving me with about 1 inch on each side. </span></li>
<li><span style="font-family: Verdana, sans-serif;"><b>I passed at least four runners going in the opposite direction they're supposed to go...</b>A<span style="font-weight: normal;">ND with headphones on.</span><b> </b>Pedestrians are supposed to go <b>against</b> traffic, vehicles (including cyclists) go with traffic. Let's think about how stupid it is to go against traffic with headphones on, right next to the road. If you can't hear nor can you see what's coming, how can you expect to stay safe? Thus the whole going against traffic law. It's also scary for me because if you decide to step over while I'm passing you, this will cause someone to get hit. Either you will get hit by me or I will get hit by a car. Guess which I'm choosing.</span></li>
<li><span style="font-family: Verdana, sans-serif;"><b>I passed two cyclists with headphones on.</b> Do I need to explain this one? Please tell me I don't need to explain how dangerous this is!</span></li>
</ul>
<div>
<span style="font-family: Verdana, sans-serif;">All I'm asking is spend a moment to think. Be patient, just a little. Be aware. Think of the others on the road as if they were your children. Would you want someone to treat them this way? Share the road, even if you don't like it. It's the law. It's potentially life & death. Follow the rules - that goes for everyone - and things will be a LOT safer for us all.</span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-32047953192704491622016-06-17T15:01:00.002-07:002016-06-17T15:01:39.027-07:00Schedule workouts wisely during training season<span style="font-family: Verdana, sans-serif;">Now that you're familiar with the <a href="http://ontrackfitness.blogspot.com/2016/06/eight-key-training-sessions.html" target="_blank">eight key sessions</a> you need to incorporate in triathlon training, let's talk about how to space out each discipline throughout your week.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnP0mf4MMvSrgxUpmkPwjRC7ZCqPeKamVIAPfB5xbtfBxwgL3zohv_QVa5eoiNVwnmdaYNTeJwhMBH_CoTh3ubj0hUIWYTt2qO61mVIcddiKu-3Y-UH-wgRsIVmUqnGzn8qWZKvcSEAgTx/s1600/20160515_091621.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnP0mf4MMvSrgxUpmkPwjRC7ZCqPeKamVIAPfB5xbtfBxwgL3zohv_QVa5eoiNVwnmdaYNTeJwhMBH_CoTh3ubj0hUIWYTt2qO61mVIcddiKu-3Y-UH-wgRsIVmUqnGzn8qWZKvcSEAgTx/s320/20160515_091621.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smart training will give you a big smile<br />on race day!</td></tr>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ideally you don't want to go more than two days between each discipline (swim bike run). This may not always be possible but it's something to strive for and a template to use when you plan your weekly schedule.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">When you're on your first year of training and doing only the key workouts, you may have more than a two day gab. For example, if you do an endurance swim on Sunday then your shorter faster swim on Wednesday (there's your two key swims), you'll have three days before another swim. You can either allow the gap or add in a mid distance or recovery workout on Friday.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Keep in mind that adding in an additional training session may not always be the best option. If you're real life schedule is already packed tight, this may lead to frustration, lack of sleep etc so take heed and monitor your training closely.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">You also want to remember that you can add an additional training session to only the discipline you feel least comfortable with. For most people (especially beginners) that's going to be the swim. If swimming is a new skill, adding even a few minutes of practice drills can go a long way toward muscle memory.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_QM0adqX19Pj73GinmUNICG8vkMv2bBASYMAWWFKnwaLSFxq7i_Mnz1jj-LO38BskcLf0CBWsvA7TPtYpbTjHGaYH2jDOya048qtoJge8EUCDueMmnSNgktkR66soa9H_m12jQAd4SMmm/s1600/20160507_092038.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_QM0adqX19Pj73GinmUNICG8vkMv2bBASYMAWWFKnwaLSFxq7i_Mnz1jj-LO38BskcLf0CBWsvA7TPtYpbTjHGaYH2jDOya048qtoJge8EUCDueMmnSNgktkR66soa9H_m12jQAd4SMmm/s320/20160507_092038.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting in the water often is a good idea for new triathletes</td></tr>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">So take a look at your schedule right now & see if there's any workouts you can move to fit this template. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Have questions? Leave them in the comments for coach Emily or email her at <a href="mailto:emily@ontrackfitness.net">emily@ontrackfitness.net</a> and let's get your triathlon training kicked up a notch! </span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-5160207402462399962016-06-14T23:35:00.002-07:002016-06-14T23:35:45.303-07:00Eight key training sessions<span style="font-family: Verdana, sans-serif;">Triathlon training should include eight key training sessions. These sessions take priority to all other workouts.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;"><b>Include these key workouts each week:</b></span><br />
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>One endurance workouts for each discipline (swim, bike, run).</b> These aerobic sessions are the foundation of your triathlon training.</span></li>
</ul>
<br />
<span style="font-family: Verdana, sans-serif;">What is the comfortable range you could do consistently right now for an endurance workout? You can start there.</span><br />
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>One speed sessions for each discipline.</b> These faster paced, shorter sessions can be tracked with by heart rate (HR) plus pace & power output.</span></li>
</ul>
<br />
<span style="font-family: Verdana, sans-serif;">If you're a beginner, HR and or rate of perceived exertion (RPE) and should be included in training only after a base has been established. RPE is also important in advanced athletes.</span><br />
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;"><b>Two strength sessions. </b>Yes, that's right! Strength training (aka resistance training) is a very important piece of your triathlon training. Any style is good other than circuit work. Be sure to include some balance training (example one legged squats), functional training and core work.</span></li>
</ul>
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvMfsijxXguu9KnX0IjZUxZ_dnOUqeHHPIKDCQCxR5t47SDJ65ZikY8JCK1LMoI6lB7zAZO7m_INAnlATvgJe8dCv6wrqO6w8uqww4JeXrAzE2nDSsAlC342nwpk-pTWPJgl3j1dZgq9-r/s1600/13346823_10154908769581040_3514515449608481474_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvMfsijxXguu9KnX0IjZUxZ_dnOUqeHHPIKDCQCxR5t47SDJ65ZikY8JCK1LMoI6lB7zAZO7m_INAnlATvgJe8dCv6wrqO6w8uqww4JeXrAzE2nDSsAlC342nwpk-pTWPJgl3j1dZgq9-r/s320/13346823_10154908769581040_3514515449608481474_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You'll be spending a lot of time in your endurance sessions in <br />Ironman & 70.3 training to get you across the finish line</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">As you progress over the seasons and are ready to take training to the next level you can start at a higher volume, and add in some additional mid distance training sessions.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Need help with your training or ready to take it to the next level? We're here to help! <a href="http://www.ontrackfitness.net/#!about-trainers/cmv" target="_blank">Coach Emily is a certified triathlon coach & Ironman Certified Coach</a>.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;"><a href="mailto:emily@ontrackfitness.net" target="_blank">Conact Emily to get started.</a></span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-46223845272937314332016-05-16T20:57:00.001-07:002016-05-16T20:57:57.870-07:00There's more to triathlons than a perfect race day<span style="font-family: Verdana, sans-serif;">I'd like to share a little of what happened to me personally yesterday at the Honolulu Triathlon. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
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<span style="font-family: Verdana, sans-serif;">I had a great swim, I was really happy about how great it felt and how much fun I had. It flew by and I was feeling strong for the bike. Yay!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPRkFMn9Wb8SMKQWodC_W1y7UKbPORtkNrJ2J3OuKQcK8mOflG5KfqwBt7N_h0GtkOq9Z2Rqz5MT7-thX0EBO1ksVR1EWY-PQe_wKuQdGlTACy_uovy2UH3OIcNLlm3ofGRfcbiVXUWFZr/s1600/IMG_8318.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPRkFMn9Wb8SMKQWodC_W1y7UKbPORtkNrJ2J3OuKQcK8mOflG5KfqwBt7N_h0GtkOq9Z2Rqz5MT7-thX0EBO1ksVR1EWY-PQe_wKuQdGlTACy_uovy2UH3OIcNLlm3ofGRfcbiVXUWFZr/s200/IMG_8318.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coming out of the swim leg</td></tr>
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<span style="font-family: Verdana, sans-serif;"></span><br /><span style="font-family: Verdana, sans-serif;"></span>
<span style="font-family: Verdana, sans-serif;">Then when I got on my bike the brakes started rubbing <i>right</i> out of transition. We'd had this issue since getting a tune up but thought it had been fixed. </span><span style="font-family: Verdana, sans-serif;">It seemed fine last few rides. But nope, at the race it started up again. Of course that's how it is, right?</span><br />
<span style="font-family: Verdana, sans-serif;"></span><br /><span style="font-family: Verdana, sans-serif;"></span>
<span style="font-family: Verdana, sans-serif;">I stopped twice to try & fix it but it kept going back. The little bolt holder inside the </span><span style="font-family: Verdana, sans-serif;">brake pad (I don't know the official name of that tiny piece) was stripped or forgotten to be put back on after </span><span style="font-family: Verdana, sans-serif;">tune up last month (which was when the issue started). </span><br />
<span style="font-family: Verdana, sans-serif;"></span><br /><span style="font-family: Verdana, sans-serif;"></span>
<span style="font-family: Verdana, sans-serif;">So I rode with brakes 'on' in the back. Needless to say, it sucked. I hadn't gone so slow since my first triathlon. It was frustrating because I had been so excited</span><br />
<span style="font-family: Verdana, sans-serif;">about the new bike and the effort in training and then my payoff was this really bad ride.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Several miles in once realizing nothing could be done at that moment, I made the decision to </span><span style="font-family: Verdana, sans-serif;">do my best with what I have to work with & not let it get me down. I stayed under my lactate threshold (slow moving) so I could finish without burning out, </span><span style="font-family: Verdana, sans-serif;">smiled & gave thanks. The run was affected but I was still able to pace myself well anyway, enjoy it fully & have a GREAT time. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiug-5yP-oPa4h9DaramDpHrYahdv7aP-T6JNF3hs88fwPUNZbE6hcJBBk69r0M7k7pDrKHX52PWC3bIrrwTiqCUj_Gxtf9fnfp44cVhRFKUhDloCB0b8C6l95kdM-ad-c2ikBzh-vKwdFk/s1600/20160515_053758.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiug-5yP-oPa4h9DaramDpHrYahdv7aP-T6JNF3hs88fwPUNZbE6hcJBBk69r0M7k7pDrKHX52PWC3bIrrwTiqCUj_Gxtf9fnfp44cVhRFKUhDloCB0b8C6l95kdM-ad-c2ikBzh-vKwdFk/s320/20160515_053758.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before the event. Go team OnTrack Fitness!</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Sure I was disappointed. I'd purchased a very nice new bike, trained a LOT in the saddle & was super ready for speedy times. </span><span style="font-family: Verdana, sans-serif;">I'd done everything right. By the way, this had been one of those elusive <a href="http://ontrackfitness.blogspot.com/2016/05/perfect-training-seasons-are-rare.html" target="_blank">'perfect training seasons' for me</a>.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><i>But the reason I'm sharing this isn't about disappointment.</i> </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Let me point something out:</b> if I hadn't done all of that prep and training, </span><span style="font-family: Verdana, sans-serif;">I would've had a REALLY hard time with those conditions. Quite honestly even though I was going slow while working just under my threshold it still went by quickly. The mileage seemed easy, <a href="http://ontrackfitness.blogspot.com/2016/04/chronic-pain-fitness-triathlons.html" target="_blank">I didn't notice much pain</a> and I knew all that time in the saddle was paying off, just in a different way. I thought that was pretty cool. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">We just never know what the race will bring. We train smart, plan well & do our best with what we've got. Race day is not a guaranteed perfect day, which is part of the challenge isn't it? </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4jXp-zEPu0Qt7oAtD-W6yGhr8HJ761D245zfOqw-fvZ7HRatQW8JICyIx2_sszEcwkDnD3xLDN7HDHNGWyRo-X4xQShHKTQbilXlYoNf2fFCSNmpzFFeA_77pYs3Y4z0xnp9y6hZ-MQP1/s1600/20160515_091922.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4jXp-zEPu0Qt7oAtD-W6yGhr8HJ761D245zfOqw-fvZ7HRatQW8JICyIx2_sszEcwkDnD3xLDN7HDHNGWyRo-X4xQShHKTQbilXlYoNf2fFCSNmpzFFeA_77pYs3Y4z0xnp9y6hZ-MQP1/s320/20160515_091922.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Still had a blast at the<br />Honolulu Triathlon!</td></tr>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">As athletes we give 100% in each moment even if 100% looks different than we thought it would. We enjoy and cross the finish line with a smile knowing we've left it all on the course. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">That's exactly what I did at the Honolulu Triathlon.</span><br />
<div style="text-align: right;">
</div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I'm glad to be a able to demonstrate how to deal with these crazy things that pop up. </span><span style="font-family: Verdana, sans-serif;">There's more to being a triathlete than swim bike run! Far from it, which is why being a triathlete is a title earned not given, is something to be proud of and thankful for & why many people never even try to become one. </span><br />
<div style="text-align: left;">
</div>
<br />
<span style="font-family: Verdana, sans-serif;">Plus there will always be another race. But this one was definitely one of the very best for so many reasons.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">This experience will be part of my memory of the day but there was so much more to it than that. This will only be a blip. </span><span style="font-family: Verdana, sans-serif;">I'll<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz_zLWvDd9u2xd008VNh0pq1rP4R4kbl2OBXbE5oIjbIVMGF4prwQAPhnQ7CZPO8LidDGtkM4D2exq5-8FkiyqLV1sk-Qr6mZM3JRSvfrd93vHUBkkx6oAQ1n4SZUJqyY0afTlGBCqnA7C/s1600/20160515_094629.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz_zLWvDd9u2xd008VNh0pq1rP4R4kbl2OBXbE5oIjbIVMGF4prwQAPhnQ7CZPO8LidDGtkM4D2exq5-8FkiyqLV1sk-Qr6mZM3JRSvfrd93vHUBkkx6oAQ1n4SZUJqyY0afTlGBCqnA7C/s200/20160515_094629.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It was a great day!</td></tr>
</tbody></table>
have nothing but wonderful memories of the day filled with happy smiles from all of our clients who kicked butt, talk of how everyone did & of future plans for the next event. </span><span style="font-family: Verdana, sans-serif;">Can't imagine anything better than that! </span><br />
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OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-66384178465592954052016-05-12T16:06:00.001-07:002016-05-12T16:06:22.119-07:00Perfect training seasons are rare<span style="font-family: Verdana, sans-serif;">You're never going to have a perfect training session. Ok, maybe not never but very close to it. Training for a race, whether it's a half marathon, marathon or triathlon, is going to be filled with surprises. It's part of it. It's why many people never start. You can't wait for life to settle down because it's not going to.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO0ZEKZZa-rHaiHcGx9QJsa5hqpyYlFQyBikQxlqRdUoHzjXxdRx5bjEF90bg-syG4Wu9yUtvB8Z0eqUFcv9kH66I6loRukvbhrijt3cpIVSkAGS09HipshtwIDo3EmZhlshEWTekmEBT4/s1600/PhotoGrid_1386543004000.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO0ZEKZZa-rHaiHcGx9QJsa5hqpyYlFQyBikQxlqRdUoHzjXxdRx5bjEF90bg-syG4Wu9yUtvB8Z0eqUFcv9kH66I6loRukvbhrijt3cpIVSkAGS09HipshtwIDo3EmZhlshEWTekmEBT4/s320/PhotoGrid_1386543004000.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My 1st marathon (Honolulu Marathon), which happened to <br />be the very FIRST training season that <br />went exactly as planned start to finish. This was 2013, <br />19yrs after I started doing races.</td></tr>
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<span style="font-family: Verdana, sans-serif;">Illness (yourself or kids or the entire family), overtime hours at work, work trips at the very worst possible time, family emergencies & the list goes on & on at what can come up. Those things are going to be there no matter what. So don't wait. When they do come up, remind yourself that it's part of life & don't freak out over training. Do what you can and keep moving forward.</span><br />
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<span style="font-family: Verdana, sans-serif;"><a href="http://www.ontrackfitness.net/#!about-trainers/cmv" target="_blank">I started doing events in 1994</a>. Guess how many 'perfect' training seasons I've had? Two. Guess what I found out about it. It doesn't matter. The events are the same. They're still a challenge whether nothing unexpected came up or you missed a week due to travel. You'll still cross the finish line. You'll still be glad you started & kept going and you'll still sign up and do another! - Coach Emily</span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-18594856398353637722016-05-11T01:47:00.000-07:002016-05-11T13:41:41.826-07:00Nutrition & fitness: a days worth of food<span style="font-family: "verdana" , sans-serif;">Nutrition & fitness go hand in hand, everyone knows that right? But I see so many of us confused about nutrition. I see so many of us being a slave to food. That's not how it should be. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I thought I'd share a typical days worth of food so you can see how this coach & athlete eats. </span><span style="font-family: "verdana" , sans-serif;">It's my hope that if you've been a slave to food, something in this post will ignite something in you so you will no longer have to be enslaved to food. Food should be enjoyed, without guilt, no matter what size shape or fitness level you are.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Before I share today's meals, I'd like to discuss some habits I have:</b></span><br />
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<li><span style="font-family: "verdana" , sans-serif;">I rarely think about deleting food. Instead, </span><span style="font-family: "verdana" , sans-serif;">I enjoy looking for ways to <i>add in foods</i> that will make my meals healthier. That's a mindset shift from <i>'can't have'</i> into a more positive thought of how can I include something to bring balance.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">I eat chocolate, donuts, cookies etc </span><i style="font-family: Verdana, sans-serif;"><b>without guilt</b></i><span style="font-family: "verdana" , sans-serif;">. If I'm going to eat it, I'm going to fully enjoy it.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">That being said, I strive to eat </span><b style="font-family: Verdana, sans-serif;">80% </b><span style="font-family: "verdana" , sans-serif;">wholesome</span><span style="font-family: "verdana" , sans-serif;">, nutritious foods & </span><b style="font-family: Verdana, sans-serif;">20%</b><span style="font-family: "verdana" , sans-serif;"> discretionary. A healthy diet can - and should - include 100-400 calories of discretionary foods a day (depending on how many calories one can have per day). I say should because having those treats is real & it's unreasonable to try and cut out treats altogether. Unless you want to feel deprived, overindulge, have guilt, over restrict & repeat. No fun, no thank you!</span></li>
<li><span style="font-family: "verdana" , sans-serif;">While I strive to eat nutritiously,<i> I do not want to be a slave to food</i></span><span style="font-family: "verdana" , sans-serif;">. This isn't how God intended. I spent several years in my teens enslaved to food & I can tell you that I'm much happier, well rounded and optimally fit than I was when I had harsh restrictions. And honestly, restrictions are very seldom about health are they? Oftentimes we do it to punish ourselves because we think we're fat. Right?<br /> </span></li>
<li><span style="font-family: "verdana" , sans-serif;">I very rarely measure things out. I do, however, keep track of general serving sizes of each food group. I go for a <b><a href="http://www.nancyclarkrd.com/books/sportsnutrition.asp" target="_blank">balanced diet</a></b>.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">I try to eat at least 3 food groups per meal and 2 per snack. Again with going for a balanced diet.</span></li>
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<span style="font-family: "verdana" , sans-serif;">When you see the food below, you may see ways I could have made better choices. I agree. </span><b style="font-family: Verdana, sans-serif;">I'm not going for perfection</b><span style="font-family: "verdana" , sans-serif;"> & I hope you don't either. On the other hand, you may think this is not enough food for you, not enough chips or chocolate. I'd like to remind you of two things 1) When I see these pics I agree it doesn't look like much. But I was full & satisfied & couldn't have eaten more. 2) There are certainly - certainly days that I have more chocolate or potato chips. I sometimes eat a donut for breakfast. Yep! Just not every day & I try to space things out...so not chips and donuts all in one day. Please remember that. 80/20 folks. </span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Breakfast:</b> whole wheat bagel with cream cheese, babybel light & berries, was thoroughly enjoyed. I've been on a cream cheese kick lately, but I'll also have peanut butter or cottage cheese on my bagels. This gave me plenty of energy for my morning sessions & my own swim workout. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAGHtpX0q_OxDxcvSQJ8xcHJyatsrJbYkC2PJPZ5KXe7fZWzu_T6ZVCgFM1qqwjHafQBsErNLgic_BU_Ziu_QygOuHGRikglIa-KdQJCykCG2ZwcmR23zDQCdnEtAQ6ViCg0Mf4Wttbku5/s1600/PhotoGrid_1462954435457.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAGHtpX0q_OxDxcvSQJ8xcHJyatsrJbYkC2PJPZ5KXe7fZWzu_T6ZVCgFM1qqwjHafQBsErNLgic_BU_Ziu_QygOuHGRikglIa-KdQJCykCG2ZwcmR23zDQCdnEtAQ6ViCg0Mf4Wttbku5/s320/PhotoGrid_1462954435457.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Whole wheat bagel had 8g of fiber. I always look for<br />a minimum of 2g per serving.<br />The Babybel gives some calcium & protein plus it's fun to play<br />with the red wax :) Berries are loaded with goodness.</span></td></tr>
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<span style="text-align: center;"><b>Lunch:</b> Single serve hummus with baby carrots & crackers plus a veggie salad topped with an egg, low fat cheese, tomatoes, avocado, cauliflower, low fat dressing and a few more crackers. Might not look like much but I was quite satisfied. Great refuel after my workouts.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQmr_NOU0mJcWqchMUic7egu1XlrN5mHJRibno9szmvlJx1juhL_MUoCL8pJpUK0ZZRx_plGt8YnDrZroj3UbpfngBeoWJXTdu7jSPR_-9ZWyaRdQ-m1wBa-rV1kCVvkBWzY5eB_riZrhd/s1600/PhotoGrid_1462954147722.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQmr_NOU0mJcWqchMUic7egu1XlrN5mHJRibno9szmvlJx1juhL_MUoCL8pJpUK0ZZRx_plGt8YnDrZroj3UbpfngBeoWJXTdu7jSPR_-9ZWyaRdQ-m1wBa-rV1kCVvkBWzY5eB_riZrhd/s320/PhotoGrid_1462954147722.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Single serve hummus is convenient & delicious.<br />
I like to have at least some veggies with it because it's<br />
an yummy way to get more veggies.<br />
Egg atop the salad gives me another food group, and I have to really work<br />
to get enough protein so always keeping this in mind.</td></tr>
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<span style="text-align: center;"><b>Mid day snack:</b> Easy. Small smoothie I made with a bit of soft tofu, strawberries & half a banana plus soy milk & stevia. Just enough to get me to dinner so I don't crash. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguzpIYG_1t7vlYXTTy9vzJc3UHFODFDGkPJgjTNA02huJKRwRHAnh3cW0zJEZ0WcAAXYxa25t3u16cv7BoosPGUOaqtuoHkN8lCRzV4noWdRjyrldQAtL3Mg1xqFmC2gAgMoRI_fbUkjEB/s1600/20160510_161318.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguzpIYG_1t7vlYXTTy9vzJc3UHFODFDGkPJgjTNA02huJKRwRHAnh3cW0zJEZ0WcAAXYxa25t3u16cv7BoosPGUOaqtuoHkN8lCRzV4noWdRjyrldQAtL3Mg1xqFmC2gAgMoRI_fbUkjEB/s320/20160510_161318.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yet another way to get more produce, calcium<br />
& protein which are things I have to work at. Sweet enough I don't<br />
want cookies anymore! Holds me over so I don't crash & eat the world.</td></tr>
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<span style="text-align: center;"><b>Dinner:</b> Whole wheat pasta with marinara sauce (I added fresh tomatoes) & 95% lean ground beef. Side salad. We had a coconut fruit bar for dessert. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ste1tbBgr7FRwekZ33GdrsOLzx98VXcVen1t6xNSkhnz4hU47xGOMg-Q48xhHLF0v6mLlil0Ii0qV5QeVIrMHeN1b8KbpWUCbuWLq9AKX0rrhPX8Yj0lT61AOVt_s8rnhCkq_1yBjuQH/s1600/PhotoGrid_1462954218337.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ste1tbBgr7FRwekZ33GdrsOLzx98VXcVen1t6xNSkhnz4hU47xGOMg-Q48xhHLF0v6mLlil0Ii0qV5QeVIrMHeN1b8KbpWUCbuWLq9AKX0rrhPX8Yj0lT61AOVt_s8rnhCkq_1yBjuQH/s320/PhotoGrid_1462954218337.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We really need to eat more meat. I know that's unusual but<br />
in our household, we need to. The pasta gives me energy & nutrients that fruits & veggies<br />
don't have in them. Carbs are important as long as they're not over eaten..just like<br />
anything else. Always looking for ways to add in more produce, hence the salad (& tomatoes in the sauce). If not for the salad I'd probably had seconds of pasta. Instead I kept it more balanced. The fruit bar was delightful.</td></tr>
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<span style="text-align: center;"><b>Night time snack:</b> Half a Clif Builder Bar. Chocolate! These few calories will help me not to wake up and overeat. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih1N1dthldCLOWBWN4rlgzFEiemooP4DExCW6GbxWY1EBhMfm12HEbH2idoyBm_7Vv6t2MyzahZma6WtlxFeWhnID7BbDm_5KXQp9OYhK0NOqZmOZiRIrXcEpds4KUZFF5hfZ5D8D3Tu33/s1600/20160510_204324.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih1N1dthldCLOWBWN4rlgzFEiemooP4DExCW6GbxWY1EBhMfm12HEbH2idoyBm_7Vv6t2MyzahZma6WtlxFeWhnID7BbDm_5KXQp9OYhK0NOqZmOZiRIrXcEpds4KUZFF5hfZ5D8D3Tu33/s320/20160510_204324.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I ate half because I wasn't terribly hungry. The chocolate was satisfying. </td></tr>
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<span style="text-align: center;">There you have it: full disclosure! I pray that this gives you an idea of what an imperfectly healthy day looks like. </span></span><br />
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<span style="font-family: "verdana" , sans-serif;"><span style="text-align: center;">If you want to learn more about balanced nutrition, there are some resources I recommend. <a href="http://eatright.org/">Eatright.org</a>, read <a href="http://www.nancyclarkrd.com/books/sportsnutrition.asp" target="_blank">Nancy Clark's Sports Nutrition Guidebook</a>, <a href="http://www.amazon.com/Mindless-Eating-More-Than-Think/dp/0553384481/ref=sr_1_1?s=books&ie=UTF8&qid=1462999180&sr=1-1&keywords=brian+wansink+mindless+eating" target="_blank">Mindless Eating</a> & <a href="http://www.amazon.com/Eating-Mindfully-Mindless-Balanced-Relationship/dp/160882330X/ref=sr_1_1?ie=UTF8&qid=1462999215&sr=8-1&keywords=eating+mindfully+susan+albers" target="_blank">Eating Mindfully</a>. These are great starts to learning more on your own. If you need more guidance <a href="http://www.eatright.org/find-an-expert" target="_blank">get in touch with a professional & make sure they're a Registered Dietitian</a>.</span></span><span style="font-family: verdana, sans-serif; text-align: center;"> Contact me if you have questions. -</span><b style="font-family: verdana, sans-serif; text-align: center;"><a href="mailto:emily@ontrackfitness.net" target="_blank"> Coach Emily</a></b><br />
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OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-49020534934585727042016-05-03T18:23:00.001-07:002016-05-03T18:39:06.402-07:00Training & race day nerves<span style="font-family: "verdana" , sans-serif;">Since we're coming up on race season, I thought it was time to get real with you about something. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I've been a runner since the early 90's, a triathlete since 2000 and in the fitness profession since the early 90's (I started in high school). Yet I still have thoughts before I go for a run like this 'I'm not going to be able to do this.' I still get nervous before a triathlon. Sometimes I feel too slow, who can relate?! That's right, your triathlon coach has feelings! </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6NiEyJ-bGbW4xFZyXwdOgHy4sz3wq3Q8Yqn3BZgIb8EJ2gBN6voIBQnLhvIMWaTfyY_unRB1TOJZ6KvV_ZmaWjRln46MlrqLPoAibSbIET6_YRjFX5hiwKq4fiIz1kPqR9kmKAc6sDlA-/s1600/IMG_0272.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6NiEyJ-bGbW4xFZyXwdOgHy4sz3wq3Q8Yqn3BZgIb8EJ2gBN6voIBQnLhvIMWaTfyY_unRB1TOJZ6KvV_ZmaWjRln46MlrqLPoAibSbIET6_YRjFX5hiwKq4fiIz1kPqR9kmKAc6sDlA-/s320/IMG_0272.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before my 1st Olympic distance triathlon.<br />
I was nervous but ended up loving the distance</td></tr>
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<span style="font-family: "verdana" , sans-serif;">Before you think if I feel this way then you'll never feel better - let me tell you those thoughts and feelings are fleeting. Very fleeting because I've had years of swim, bike, run, training etc to draw upon. I know I am going to be ok. I know I can go out for a run, even when I don't feel like I can do it, because I've done it countless times. I've done it when I don't want to. I've ran many miles of intense, hot, humid, hilly, tiring miles and came out the other side just fine. Better than fine. Stronger, healthier and feeling great. </span><br />
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<span style="font-family: "verdana" , sans-serif;">I'm slow but who cares. I give 100% just like everyone does. I'm not a pro so I don't get paid for being fast or winning races. It's all for fun so I've learned to stop worrying and enjoy the ride.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Same goes for swim and bike. Years of doing events has taught me the feelings will come but I don't have to allow them to dictate my actions. I've learned to acknowledge my nerves but let them float past me without negative reaction. Sure it took practice, but it's worth it.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiWLiZHIuUEyR0dWsmthBmFR2AhQkfNYduL0crBvBYa1POUR-OOWOY2nHiAuh8P5hioflWnedH73BOVHRRGf6ddeLyX4cKjOH6JkvDI4EpHtNDYM4nupaY1IPbyrqG6NNq43iwOeYCDAWi/s1600/HPIM1920.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiWLiZHIuUEyR0dWsmthBmFR2AhQkfNYduL0crBvBYa1POUR-OOWOY2nHiAuh8P5hioflWnedH73BOVHRRGf6ddeLyX4cKjOH6JkvDI4EpHtNDYM4nupaY1IPbyrqG6NNq43iwOeYCDAWi/s320/HPIM1920.JPG" width="243" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After a chilly half marathon in Indiana</td></tr>
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<span style="font-family: "verdana" , sans-serif;">Some people use nervous energy to get them pumped. I don't do that. I let them pass and move on with what I'm doing. They go away pretty quick if you don't feed them. You may be someone that getting pumped up works or maybe not, but whatever you do with your doubts and nerves never believe them. Don't react to the voice in your head telling you that you don't belong at an event, that you won't be able to do it, that you're too fat, too slow, unfit, don't have the right gear, didn't train well...whatever the voices are saying. I guarantee you it's lies. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Remember that we all get doubts. We all have nerves that come up at the worst possible time. We all occasionally feel out of place or inadequate. But with practice it gets easier to allow them to come and go, and realize you belong there just like everyone else and that's a great feeling. Keep doing what you love! </span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-1170269034559109692016-04-27T00:29:00.002-07:002016-04-27T00:29:42.889-07:00No athletic talent, no problem<span style="font-family: Verdana, sans-serif;">I saw this picture on Facebook and it got me thinking. This statement is "I wasn't born a runner, I became a runner" is true for me. I'm not a natural athlete. In fact it took me years to call myself a triathlete because it seemed ridiculous saying those words.</span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEg97U0Cc6BFq20fKOSf6cyaQBGFro9RaxnUQvFF64tlVkr76CWLJQp8RDF2LiEyYn-Z3LDPTw9WE5qVHLahU_4lRigtLKOK26hzyfuxWrt9tyuGqMezH2QGI-dEBYimYfFiRfWtr_KVgd/s1600/FB_IMG_1461388269879.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEg97U0Cc6BFq20fKOSf6cyaQBGFro9RaxnUQvFF64tlVkr76CWLJQp8RDF2LiEyYn-Z3LDPTw9WE5qVHLahU_4lRigtLKOK26hzyfuxWrt9tyuGqMezH2QGI-dEBYimYfFiRfWtr_KVgd/s320/FB_IMG_1461388269879.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This rings true for me. Does it for you?</td></tr>
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<span style="font-family: Verdana, sans-serif;">Now you may not believe me but let me share a couple of stories. In high school I tried out for tennis. I made the team but only because there were just enough people that tried out to make a team. I often wished there was just one more person so I'd been cut because not once - not one time - did I <i>EVER</i> hit that wretched tennis ball! Not in practice and certainly not in matches. Yeah...</span></div>
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<span style="font-family: Verdana, sans-serif;">Here's another story. I tried out for volleyball <b>six</b> years in a row and never made the team. Think about that. Six. Years. In. A. Row. and that includes after the two years I spent at volleyball camp. Hahaha!</span></div>
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<span style="font-family: Verdana, sans-serif;">One more, I'll keep it brief. Never having been able to do a cartwheel, handstand or anything other than a somersault in my life = not the best of ideas trying out for cheer leading team. </span></div>
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<span style="font-family: Verdana, sans-serif;">Ah, the memories! I actually get a good chuckle now.</span></div>
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<span style="font-family: Verdana, sans-serif;">What I didn't realize at the time was my 'thing' wasn't team sports (and certainly nothing that had a ball, oh my goodness). That whole time I was trying out for these teams I was also running on my own just for fun. I didn't think of being in track or cross country because I didn't think I was fast enough. </span></div>
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<span style="font-family: Verdana, sans-serif;">But I kept trying, put myself out there and finally figured things out. If I'd let those failures define me life would be very different now. If I'd never done my first 5k (nervous & feeling like I would be last) I'd never had known I loved it. If I hadn't decided to try my first triathlon...I can't even imagine what life would be like.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihX1DMMSBSIM5870jLLSF9ThdDAdH8JYJVLgQQqX7KB6q8huPCRF-LkQ4-VtA-mcQ0RtXrcy-hAbPR-ZiSR3U97Y87-n3g59hyJGtYWOyu4UkOEKHxQN4rhptj3mc0Xi_16Acd0l7HL-77/s1600/20160423_065711%25280%2529.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihX1DMMSBSIM5870jLLSF9ThdDAdH8JYJVLgQQqX7KB6q8huPCRF-LkQ4-VtA-mcQ0RtXrcy-hAbPR-ZiSR3U97Y87-n3g59hyJGtYWOyu4UkOEKHxQN4rhptj3mc0Xi_16Acd0l7HL-77/s320/20160423_065711%25280%2529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me with team OnTrack Fitness at last week's GOTR Spring 5k</td></tr>
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<span style="font-family: Verdana, sans-serif;">Still, running doesn't come easy to me. Triathlon isn't easy. I'm not fast, my body takes a long time to adapt. I'm not a natural. But I've found what I love, my sport. I'm not a tennis or volleyball player, I'm not a cheer leader. I am a triathlete. And it doesn't matter how fast, slow or non talented I am because there's no try outs. Nothing depends on how well I do in a race. It's all for fun!</span></div>
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<span style="font-family: Verdana, sans-serif;">If you've tried and failed at something it's ok. It happens, it's part of life. Keep trying, do something new, find what you have passion about and go after it. You don't have to be great at it, you just have to enjoy it.</span></div>
OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0tag:blogger.com,1999:blog-2488801714742344635.post-40877602561190272762016-04-21T15:03:00.000-07:002016-05-11T19:27:34.448-07:00From the coach: I believe in your dreams<span style="font-family: "verdana" , sans-serif;">I've been thinking a lot about the few months ahead of me. I'll be going to the Big Island to watch my husband participate in his first Ironman 70.3 in June. So much has changed in the past few years, and this is where it's led us. I never dreamed this would be happening.</span><br />
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<span style="font-family: "verdana" , sans-serif;">I remember how it started. We'd been doing sprint triathlons for a few years when we started coaching a group of beginners in Indiana. I hired my own coach, Mary, to help us with the swim portion. She's an amazing women, friend & mentor to me and I wanted our group to experience her training first hand. Even though Mary told me I knew more than I thought I did & I was capable of training the swim leg, I didn't believe it. At the time I had very little confidence in my swim coaching so having her guidance was an enormous benefit. </span><br />
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<span style="font-family: "verdana" , sans-serif;">One night after a swim session we were talking about an Olympic distance event I had been interested in. I flat out didn't believe that distance was ever in my future. Too long. Too scary. Too fatigued. Too much pain. No way.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUS3Xo0fREG4eMphfY7nRZfiQfGNYf2XBzvxigxcn57qG6mAN8b46CvFgwdCaK9iYfnCXPwZzimB0my5PYVwGj226zewrtm9KVGegyvB2JPYW9QyDw6RFiSFgrycD28DpiMn_Ua-gBWNaq/s1600/11037880_10153876712186040_957567518925594052_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUS3Xo0fREG4eMphfY7nRZfiQfGNYf2XBzvxigxcn57qG6mAN8b46CvFgwdCaK9iYfnCXPwZzimB0my5PYVwGj226zewrtm9KVGegyvB2JPYW9QyDw6RFiSFgrycD28DpiMn_Ua-gBWNaq/s320/11037880_10153876712186040_957567518925594052_n.jpg" width="176" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Matt & I at the Honolulu Triathlon</td></tr>
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<span style="font-family: "verdana" , sans-serif;"><i>Mary begged to differ</i>. She looked at me and told me I could do that race, this year, and be perfectly fine. She then told my husband Matt he should do an Ironman 70.3. We chuckled, not believing in our abilities to do something seemingly out of reach.</span><br />
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<span style="font-family: "verdana" , sans-serif;">But Mary believed in us. She told me something that changed my life. She said that I can't see it now because I've never done it, but I am capable of it. <i>That I can trust her belief in me until I see for myself.</i></span><br />
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<span style="font-family: "verdana" , sans-serif;">I don't know exactly why but that hit me right where I needed it, and I started believing I could do it.</span><br />
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<span style="font-family: "verdana" , sans-serif;">You know what, I did do it. That year. I did it and was perfectly fine. More than fine, I loved it! </span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>My confidence grew simply because I had someone believe in me</b>. She encouraged me to go for a goal that seemed ridiculous and out of reach. But it wasn't out of reach, I just thought it was. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Since then I've taken on the swim coaching & have gotten really confident in it - it's actually my favorite piece of <a href="http://www.ontrackfitness.net/#!triathlon-training/c23ao" target="_blank">coaching</a>. I've done many more triathlons (yes the longer distances along with shorter ones), added an IRONMAN Certified Coach (who'da thought <b>that?!) </b><a href="http://www.ontrackfitness.net/#!about-trainers/cmv" target="_blank">to my credentials</a>, Matt is finally getting to do his 70.3 after prepping & relocating before he could race twice and I'm going to do mine next season. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Oh, and we've since done marathons, </span><span style="font-family: "verdana" , sans-serif;">moved from Midwest to Arizona then to Hawaii,</span><span style="font-family: "verdana" , sans-serif;"> transitioned to swimming from pools to oceans (a transition I NEVER thought I'd accomplish). Yeah, things would be very different if we hadn't taken a few leaps of faith.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNZGekAobtiaW63QYA8ksd414kGm60NtwCsTbRLnp1tR-sDZ_tHwFMbBIZ3GeTdMWnYjsHHruevgRObaOWPXJB_ZLq9cd-RwIbBE4CKu31bYyLO-SU8Kk-18Ad-5L-Ho0knLFjjwNAdvKH/s1600/12310496_10154419565481040_3904040978622152190_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNZGekAobtiaW63QYA8ksd414kGm60NtwCsTbRLnp1tR-sDZ_tHwFMbBIZ3GeTdMWnYjsHHruevgRObaOWPXJB_ZLq9cd-RwIbBE4CKu31bYyLO-SU8Kk-18Ad-5L-Ho0knLFjjwNAdvKH/s320/12310496_10154419565481040_3904040978622152190_n.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Matt after running his 1st marathon,<br />
the Honolulu Marathon</td></tr>
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<span style="font-family: "verdana" , sans-serif;">My point here is not to gloat. <b>My point is this:</b> <i>YOU can reach your goals too. Big goals - maybe that are just dreams now. HUGE giant, fluffy, crazy sounding dreams. </i></span><br />
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<span style="font-family: "verdana" , sans-serif;">Your dream might be to complete a 5k, lose weight, do a half/full marathon or complete your first triathlon. Whatever your dream looks like<i>, <b>don't allow the simple fact that </b></i></span><span style="background-color: white; color: #141823; line-height: 18px; white-space: pre-wrap;"><span style="font-family: "verdana" , sans-serif;"><i><b>you haven't done it before make you think you can never do it.</b></i></span></span><br />
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<span style="font-family: "verdana" , sans-serif;">You CAN do it. I believe in you. No one else might believe you can, you might not believe you can, but that doesn't mean it's true. You may not see it, but I see it looking here from the other side. I know that if you focus your attention and start working toward that goal you will reach it. Yeah, you'll have to work for it (did I mention that?) but trust me, looking from the other side, it's worth every second. --<b><a href="http://www.ontrackfitness.net/#!about-trainers/cmv" target="_blank">Emily Collins</a></b></span>OnTrack Fitnesshttp://www.blogger.com/profile/01608600330234535770noreply@blogger.com0