Complete Strangers

A coach asks her athletes a question and answers it herself.

This season, Team Training New England ran a contest that encouraged our athletes to answer the question “Why I Tri?”  The prizes were  a brand new road bike, a triathlon suit and a new pair of running shoes (courtesy of national and local companies). Our goal was to learn a little more about our athletes, challenge them creatively and do some research, all at the same time.   Surprisingly, as I read the entries for “Why I Tri” I discovered why I coach.

After five years of coaching groups of women to train for and complete their first sprint distance triathlon, it seemed that I had lost sight of why I coached. As a professional organizer, I had become very efficient at organizing the marketing, the training and the race preparation I needed to make TTNE successful. It had all become automatic and somewhat predictable. Every season, there was a new group of women filled with fears, hesitations, and excitement.  A new group of women with obstacles and challenges that would stand in their way of getting to that starting line.  A new group of women whose lives would be forever changed by this experience.  A new group of women that had no idea what new challenges awaited them once they crossed that finish line.  And this year was no different.  I expected the athlete’s lives to change.  I was no longer surprised by it.

Then, as our training session was coming to an end, I received a note from one of my athletes that changed my perspective.. She wrote, “You are an incredible [person]…to take complete strangers and infuse them with your love of sport and empowerment is truly amazing. These past eight weeks have totally changed me in so many ways.”

Complete strangers.  These two words immediately jumped out at me.  While that is a factual statement, it just seemed to be so far from the truth.  Complete Strangers.  Yes, it’s true I didn’t know any of the women until the first day or training.  But something about this training program and this physical challenge spoke to them.  All of these women are choosing to take this challenge and try something new.  I had never met these women before, yet they were willing to put their trust in me and let me show them the way.  They were willing to let me guide them to the race day starting line.  They were not complete strangers, they were kindred spirits.  I had become so focused in making sure the athletes met their personal goal, whether it was to finish a race, try for a personal best or just have fun, that I had forgotten to share in it.    Every season, these complete strangers enrich my life because through their achievements I renew my own love and passion for this sport.

During these past few years of training, I have learned so much about my athletes.  I have learned what motivates them, what inspires them, and what scares them. I have learned about the challenges they face to accomplish their goals and how they overcome them, stay focused and ultimately persevere. But this season, as I read their contest entries, I had the opportunity to really hear their stories.  I was educated, moved and inspired by their challenges. They used music and videos and words to express their joy in this sport, joy that each year I rediscover and share.  I realized that the question I posed to them was also to me.  Why do I TRI? Why do I coach?

I coach so more women will be fit and empowered.  I coach so more women will challenge themselves in ways they could never have imagined.  I coach so a woman will be a better daughter, a better mother, a better wife, a better doctor, a better lawyer, a better teacher, a better human being.

I coach because there is nothing more rewarding than turning a group of complete strangers into training partners, into athletes and into friends, all facing challenges and reaching goals together.

And I coach so every spring, I can renew my love and passion for the sport of triathlon; a sport that gives me so much joy in every way, season after season!

Eating on the road

We know that traveling, especially in the summer, while training can wreak havoc with your eating schedule.  Our best advice is to act like a boy scout, BE PREPARED.

What are the healthiest choices at a restaurant?
•    Select grilled/broiled foods
•    Avoid fried foods – or at least remove the skin from chicken
•    Ask for double veggies on sandwiches
•    Order low fat milk or 100% juice
•    Have a salad or baked potato instead of fries
•    Avoid high fat dressings and sauces
•    Ask for veggies on your pizza, go easy on the cheese or choose chicken over pepperoni and sausage

Packable Nutrition Snack ideas (high energy, lean protein)
•    Trail mix (nuts, cereal, dried fruit, choc chips)
•    Wheat bread sandwiches or subs with PBJ or meat/cheese
•    Dry cereal & drinkable yogurt
•    String cheese or cheese cubes & fresh fruit
•    Nuts or Sunflower seeds & granola bar
•    Leftover cheese pizza or English muffin pizza
•    Beans and rice (in Tupperware)
•    Bagel with sliced cheese
•    Yogurt-covered raisins or pretzels
•    Sports bars

Remember small changes can make a big difference:
•    Egg McMuffin® = 12 grams of fat
•    Sausage Egg McMuffin® = 27 grams of fat

Tips
•    Packing snacks is also a good habit for busy days at home.  Keeping non-perishable foods in your car so you can curtail any “crashes” that might occur when you’re out and about.
•    Most fast food restaurants have their nutrition information on the web. You can calculate how your favorite meal stacks up nutritionally. You can also request a copy of nutritional information from restaurants and store them in your travel bag to guide to refer to later.
•    Plan ahead. Prepare a travel pack with snacks and beverages that support your performance eating plan.  It also saves you money.

Submitted by Jillian Wanik

Eat Well, Train Well

Eating Before Training
Goals of nutrition before a workout session

•  Consume a carbohydrate rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements can be used.
•  Include small amounts of protein in your pre-exercise meal. Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.
•  Choose pre-exercise meals that are low in fat and fiber to ensure optimal digestion

Pre-Training Foods and Fluids
3-4 hours Before Exercise
•  Peanut butter and honey on toast and instant breakfast drink
•  Fruit and yogurt smoothies and low fat granola
•  Oatmeal with brown sugar (your sweetener choice fine, agave sugar, molasses) and almonds + skim milk + banana
•  Low-fat cottage cheese + apple butter + crackers + grapes
•  Lean hamburger on bun + L + T, side salad + yogurt fruit parfait
•  Turkey and Swiss sandwich + fruit + sports drink
•  Low-fat tuna melt sandwich + fruit cup + low fat yogurt

30 – 60 minutes Before Training
•  Sports drink
•  Sports gel, beans or gummies
•  Sports bar
•  Piece of fruit or jam sandwich

Tips
•  Choose meals and snacks that are high in carbs, moderate in protein, and low in fat to ensure quick digestion of food and optimal carbohydrate availability during the game
•  Experiment with foods and drinks in practice to determine the best timing and your tolerance for pre-exercise foods.

Practice! Knowing what works best for you will boost confidence in eating before wor

Eating During Training
Goals of Nutrition during Training

•    Optimal fuel blend: Nutrition during prolonged exercise requires the proper mix and timing of fluids, carbohydrates and electrolytes. Too little fluid or too much carbohydrate can result in cramping and other intestinal problems
•    Adequate fluids to replace sweat losses. Prevent excessive fluid loss (>2% body weight lost as fluid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of fluid to drink.
•    A plan tailored to your needs. A nutrition plan based on your needs can help maximize performance. Experiment with sports drinks and foods for different types of workouts and competitions. Record your tolerance to learn what works best.

Foods and Fluids while Training
•    Sports drinks that contain carbohydrates and electrolytes
•    Easily digestible carbohydrate-rich foods for example, banana, bread or roll with jam or honey, sports foods (gels, gummy chews) or bite sized pieces of low-fat granola or sports bars
•    Some people like graham crackers, goldfish or oyster crackers
•    Fluids consumed with carbohydrate gels to speed fuel transport to muscles

Tips
•    Start with a full tank. Begin training well hydrated and with adequate muscle fuel (carbohydrates)
•    Try new products and foods during training sessions to determine the type amount and timing of foods and fluids that work best for you.
•    Consume fluids early and consistently to replace sweat losses. Calculate your sweat rate (weight change) to determine your fluid needs. Approx 3 cups for every pound lost.

Eating for Recovery
Goals of Nutrition in Recovery

•    Restore fluid and electrolytes (sodium and potassium) lost in sweat, weigh weigh your self  before and after exercise and replenish 3 cups of fluid for each pound lost.
•    Replace muscle fuel (carbohydrate) utilized during practice
•    Provide protein to aid in repair of damaged muscle tissue and to stimulate development of muscle tissue
•    Begin nutrition recovery with a snack or meal within 15 – 30 minutes following practice or competition

Rehydration fluids
•    Use carbohydrate- electrolyte sports drinks to replenish fluids and electrolytes lost in sweat, especially if your exercise session is  “HHH” hot, hard and over one hour!

Recovery Snack Ideas
•    Smoothie made with yogurt and frozen berries
•    Sports drink + sports bar
•    Graham crackers with peanut butter
•    Low fat chocolate milk
•    Banana

Recovery Meal Ideas
Whole wheat pita sandwich with turkey, veggies + pretzels + low fat milk
Rice bowl with beans,cheese, salsa, avocado, + whole grain tortilla chops or whole wheat tortilla
Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

Tips
•    If you do not have an appetite following a training session, choose liquid foods that meet your recovery goals
•    Along with carbohydrates, fluid and electrolytes, protein is an important part of recovery, particularly if you are performing resistance training or interval sessions

Submitted by Jillian Wanik

Mental Training for Multisport Athletes

Take a look around the lake before the start of a triathlon. You’ll see folks who are fidgeting with their bike, frantically rushing into transition to set up their gear. I once heard an exchange between an athlete and a supporter, “Remember this is the fun part of your life”.  That’s right, you want to be here.

You paid the entry fee, trained and now it’s your chance to show off your fitness. You’ve done your homework. Time has been spent swimming, biking and running.  A nutritional plan has been fine tuned. You’ve practiced your transitions. But its race day and you’re still nervous and anxious. How have you trained mentally? Mental preparation doesn’t require you to spend more money on go-fast-toys. Your hill repeats and interval workouts trained your muscles, heart and lungs. Now it’s time to train your mind. That muscle between your ears.

It’s a given you will be thinking something before and during the race. So program your thoughts towards something positive that will help you have a successful event. Remove the mental barriers so they’re absent on race day. Get rid of the chatter that sounds like “I hate hills. I am not a good hill runner”. These thoughts will determine how you perform on race day. Just like you set aside time to go the gym to strengthen your quads and hip flexors, you need to set aside some time to prepare yourself mentally. When and where you choose to do this is your choice, but I recommend you find somewhere quiet and relaxing where you won’t be disturbed.

I think creating a motivational motto is a great place to start. Think about a single word that invokes feelings of success and creates a powerful visual image. The acronym DARTS, highlights areas of mental training and conjures up an image of a dart slicing through the air to its target. In our case, it’s the finish line…the bulls-eye.

D: Deal with discomfort. Strong efforts are going to result in discomfort. Trying not to think about it will only result in your mind exaggerating the feelings and derailing your concentration. Try an opposite approach; place your attention on the nature and source of the discomfort. Evaluate it. Are you safe? If so, then look into yourself and negotiate, “I will arrive at the mailbox with a powerful turnover.” When you make it there, renegotiate new terms and kick it up a notch.

A: Affirm. Positive affirmations rehearsed during training and frequently repeated out loud  are a powerful strategy. Create a multitude of statements that provide cues for various obstacles and challenges you may face throughout race day. “Your legs are strong to power you up over the climbs” “You eat hills”. “Run strong”.  Negative comments won’t help you perform your best. Banish your “this hill is endless” thoughts. Replace it with “you can dance on the pedals”.

R: Relax. Before a race there is an optimal level of relaxation and anxiety. Have a pre-race routine in place that minimizes the possibility that something will be forgotten and overlooked. Methodically set up your transition area. Race day is not the time to try something new. Take comfort in this habit. Give yourself plenty of time to get to the race site and park. Avoid any additional stressors, like getting lost driving to the race site. Find a quiet, isolated spot where you don’t need to make small talk. Breathe. Look at the lake and settle that heart rate down. I find that a few long, slow inhales in and out through the nose are very calming.

T: Tune in. Visualize yourself as the central character in a movie. You’re the star of this triathlon movie. Picture how you move through the course during a perfect race. The more details you can add the better. See yourself powering up hills in your race day tri suit. It certainly helps if you’ve been on the course, either in last year’s race or during a training day. Think about the run up the beach into transition. Feel the movements of peeling your wetsuit off your shoulders. Play out the entire race. On race day as you move through transition you’ll know what needs to be done. You’ve played out the scenario.

S: Spotlight.  Don’t take your mind off the race. You are in a race. You’re racing. Think about what you need to be doing at that very moment to succeed. I like to visualize a large red and white bulls-eye and target in on areas that might be hindering my success. While swimming, I’ll visualize the target on my bellybutton. “Am I strong through my core?” Then I’ll scan the rest of my body to assess if my positioning needs to be adjusted. “How’s my head placement?”

Spend some time thinking about your races. Where do you fall apart? Be observant during your training. What are your weaknesses? Maybe there is a word that invokes feelings of speed or stress reduction. Think about it. Put pencil to paper and create something and use those skills in training. The details of your training plan are written down. Hours swam, biked, ran and slept have been recorded.

Put a plan in place for how you will mentally handle race day. Practice it in training. And then unleash your talents, both physical and mental, on race day. Race day is opening night. You’ve rehearsed and prepared. You’ve done the training. Put on your game face, and remember this is a fun part of your life as you dart towards the finish line.

Submitted by Coach Aubrey Fleszar

Yamuna Body Rock ‘n Rolling

Are your dogs barking? Do your hoofers holler at the end of the day? Do your hip flexors (yes, you have hip flexors!) flinch? You are not alone. Between the runs, cycling and core-training, I often find that I have lingering aches and pains just waiting to be massged, de-kinked or otherwise coaxed back to their happy place.

Last time, I mentioned how useful I found the foam roll to be as a personal physical therapy tool. The one drawback is that it is not very portable. And due to the roll’s shape, it can be harder to reach certain muscle groups.  I keep it in my tv room and roll to my heart’s delight while watching [insert favorite tv show here].

Yamuna Body Rolling equipment offers some of the same therapeutic benefits as a foam roll, but can reach those hard to get spots. Plus, the balls are inflatable, so you can deflate them to travel with them and inflate them when you get your destination.  I take them to races so I can get a quick self-massage right after the race — before sitting in my car for the drive home.

The “foot wakers” are two, nubby half-domes that you use to massage the bottom of your feet. If you are on your feet a lot, much less training regularly, these little massage mushrooms can be a great way to have a few “ahhh” moments in your day. Stash them under your desk and you can massage your feet while updating your Facebook page. Talk about multi-tasking.

Whether you choose the foam roll, Yamuna ball or Foot Wakers, my point is that a well-rounded training regiment should include some form of bodywork in addition to your runs, cycling outings and swimming. If a massage therapist isn’t in the picture right now, these tools can fill the bodywork void and give you some much needed relief.

Just (Foam) Roll with it baby

Are you sore after a long workout or a challenging race?  Does your significant other run for the hills when you ask them to rub your [insert random body part here]?  Is it too hard to find time to meet with your favorite massage therapist?  Perhaps, it’s late and you just…need…to…reach…that…spot.

But seriously, the foam roller should be your best friend.  I have two, one for each floor of my home just so I can literally have one at my fingertips.  I even travel with it (only when I’m driving somewhere).  I haven’t tried to check it through baggage yet, but don’t tempt me.

Many personal trainers have tossed around phrases like “myofascial release”, “breaking up muscular adhesions” and “self-massage”.  And while I do know what those phrases mean, I also know that if you are in training, you need to have one of these in your home.

Personally, after a grueling workout, I use the foam roller to massage my quads, calves, ITB, upper and lower back as well as my glutes (butt!).  I am even able to get at my really tight hip flexors too!  I am able to control the duration and intensity of the massage by adjusting my position and weight balance.  It’s a nice way to loosen up after a workout or even before bed.

Click the foam roller photo below to place your order from Perform Better!  Find a few friends that might want one too and save on shipping.

Roll your heart out!

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TRI-al by Coach: Spinervals

Since it’s been too cold to bike until recently, I spent the winter inside taking spinning classes and using an indoor spin bike I have at home.  I was curious to compare the workout I get in a spinning class versus a home workout.  Plus, I had always wanted to try out a Spinerval DVD.  Here are the results of my very unscientific survey.

Spinning Classes:
Pro:  Under the guidance of a talented instructor, a spinning class can be a great workout and a great time.  Between the music and the spin buddies, I have no issues with spinning classes.

Con:  Those poor spin bikes!  No matter how much my club maintains the bikes (maintenance which might be open to debate), the spin bikes take a major beating.  Between the constant adjustments and all the sweat, most of the bikes are showing signs of age.  Toss in having to get there early to grab a bike, and a spin class could be a major bummer if your bike is a lemon.

Spinervals:
Pro: There is nothing like picking your own time for your workout.  The coach on the Spinverals DVD is very motivating, tells you exactly what cadence/RPM you should shoot for and there are no annoying or sweaty people riding next to you.  The workouts are very efficient and if you don’t cheat, highly effective!  You don’t need a spin bike, you can purchase a bike trainer and use your own road bike.  Most of the people in the DVD are using road bikes on trainers.

Con: I won’t lie to you, it can be tough to motivate yourself.  You’re biking all alone in your home and if you don’t push yourself or heck, if you even quit early, no one will know.  But you will know!  And that’s what keeps me going.

Yesterday (April 9), I went for my first ride outside!  I road 25 miles on flats and hills and I could tell that my winter indoor riding had made a difference.  So, whatever you decide; spin class at the gym or Spinevals at home…do something and come racing season, you’ll be happy that you did!

If you’d like to try a Spinerval DVD, click the photo below to purchase one.  This one has three 30-minute workouts; beginner, intermediate and advanced.  If you like this one, there are more Spinervals to purchase based on what you want to get out of your workouts.

Getting to the Core

You’re an athlete.  Heck, maybe you’re a triathlete.  You train.  You swim.  You bike.  You run.  It’s the triathlon trifecta.  Maybe you’re incredibly organized with your training programs, you know when you’re running, how far, the route, even the playlist on your iPod.

So, here’s a question.  How’s your core?  Is it strong like an oak tree trunk or more like a piece of steamed asparagus?  You might be surprised at how much your answer can impact your performance.

Core training is something of a buzzword these days.  In a nutshell, it is any exercise that targets the abdomen, lower back, spine and hips region using free weights, balance equipment like BoSu and Physioballs or just your own body weight.  Plank poses, lunges, crunches, inchworms, scorpions and other exercises named after insects can all add hidden strength to your workouts and ultimately improve your overall race performance.

Before I get into the arguments in favor of core training, I need admit something first.

For years and years, I swore off strength training.  There were times I dabbled in it and felt it was too hard and didn’t really offer any benefit to my running performance.  Plus, I believed it didn’t burn as many calories.  I simply had no use for it.

Since I started running in earnest in 1984, I had one serious injury over 20 years.  I was beginning to think I was invincible.  But as I started to age (a four letter word in training, sometimes), I started to sense that all my sports-specific training was only getting me so far.  And, I started to think long-term about how I wanted to continue to train and compete for another 20 years at least.  Grudgingly, I joined a gym and started working out in earnest with a trainer who focused on core workouts and shaped my program to improve my race performance and prevent injury.

For the last four years, strength and core training has been the base of my training.  Consistent core training has, without a doubt, made me stronger, faster and less injury-prone.  It’s true, I have to cut back a bit on my cardio training (mostly running), but the results have been worth it.  I am a more efficient athlete both in terms of time spent training as well as my results.

The key principle behind strengthening your core is that these are the muscles that help you generate power, maintain balance and, in a word, move.  Running on a treadmill is great, but a road workout on an uneven, possibly pot-holed road, is another issue altogether.  Speaking from personal experience, a run in the past that might have resulted in a stumble, twisted ankle or worse, my body now shrugs off as a minor balance adjustment.  My ability to transfer weight, increase power from one foot to another, and change direction, while controlling my balance, has increased dramatically since I began core training.

Besides the injury-prevention benefit, having a strong core can have a direct impact on your performance in a road race or triathlon.  These large muscle groups help to stabilize your body and provide a solid base for your limbs to leverage into extra power.

So, consider adding a regular core workout into your training.  Whether you’re swimming, biking or even playing golf, a solid core is the foundation upon which peak athletic performance is built.

Lynne Tapper is a USAT Level I Triathlon Coach and Co-Head Coach of Team Training New England

Photograph by Lorraine Greenfield, professional photographer and amateur triathlete.