The Town of Coventry wants your kids to give it a TRI!

A 7 year old finishing her first triathlon!

1st Annual Coventry Kids Triathlon (For Fun, Not Timed)
Sunday, September 5
Patriots Park Beach (Lake Street in Coventry, CT)
9:00 a.m. registration. Event begins at 10:00 a.m.
Fee: $5.00 per child. Race day registration is $10.00

Non-residents welcome!
Ages 6-14
2010 Coventry Kids Tri Flyer and Registration

The distances for the kids triathlon are as follows:
Ages 6-7:  Swim* 25 yards (1 pool length), Bike 1 mile, Run 1/4 mile.
Ages 8-9: Swim* 50 yards (2 pool lengths), Bike 2 miles, Run 1/2 mile.
Ages 10-14: Swim* 100 yards (4 pool lengths), Bike 4 miles, Run 1 mile.

*The swim will take place in a lake in the roped off area at Patriots Park Beach.  Every effort will be made to adhere to the distances above as closely as possible.

A proud finisher!

A few mothers and I (all triathletes) decided it would be fun to get our 9-10 year-old daughters to attempt their first open water swim. All five girls are confident swimmers and three of them were on a local swim team this past season. We knew they could swim the distance (approximately a ¼ of a mile). But could they swim that distance in a lake; where there were no lines on the ground, or a wall to rest on between laps?

Half way there!

I explained the difference between swimming in a pool versus a lake, most notably the limited visibility and lake “stuff” of unknown origin. I told them that it didn’t have to be pretty, but finishing was all that mattered.

As is common in any group experience, one girl just took off immediately. While the other girls were just dipping their feet in the water, she was already in the water asking, “Can I go now?” She was fearless. Her confidence in the pool seemed to translate well to the open water. If she was nervous, she didn’t show it. It was tremendous to see her just start swimming and never look back or to one of the mothers for reassurance.

The other four girls did their share of screeching and whining. “Ick, something touched me!” or “The water is so brown, it smells really bad.” The mothers swam alongside them, encouraging the girls to focus on their stroke or look ahead at the buoy that they needed to reach.

We did it!

At one point, the girls were bunched together and they were just chatting. It occurred to me that they had no idea where they were. They didn’t realize they were in the middle of the lake, treading water. They were just laughing and giggling and having a great time.

Then slowly, as if they suddenly remembered the task at hand, the girls just started moving forward.

Most used the freestyle stroke and plugged away until they reached the buoy. On the return trip the girls were not as chatty. While their breathing was more labored, their strokes were more focused. They kept moving forward until they reached the shore.

This experience made me think about my career coaching women to do Sprint distance triathlons. For the past six years, I’ve been preaching about the power of the group. I talk about how important it is to train for a goal with a group of like-minded women.

I firmly believe that a group pushes you more than solo training ever could. Sometimes when training alone, she might stop or not push herself as hard without the “others” helping her along. This dynamic helps each woman reach the starting line and cross the finish line a stronger and more confident person.

Ahh, the frozen fruits of our labor.

As I watched these young girls in their first open water experience, I realized that this dynamic was replayed every season with women thirty to forty years older – including the whining and screeching. And every season, these women persevere. Every season, the positive power of the group pushes these women to cross the finish line of their first triathlon.

I am certain that my daughter, despite her complete confidence and skill in a pool, would NEVER have attempted this challenge alone. I’m still not sure if she realizes what an amazing accomplishment this was. I remain hopeful that she’ll want to do it again and again, both with her friends and, if I’m lucky, with me.

For now, the Popsicle that awaited her at the finish was enough.

Coach Lynne’s Top 10 Tips on how to keep your training on track.

1. Set a race goal
If you sign up for a race and have that date on your calendar, you’re more apt to stick to your training program.  With no goal in mind, your morning workout time will be easier to skip (“it’s not like I’m running a 5k in a month!”) and instead get filled up with dozens of other activities.

2. Find a training partner or group
Find a friend or make a friend who has a similar schedule to yours.  Planning to meet someone at 6:00 in the morning, puts you both on the “I don’t want them to be standing out there alone” motivation train.  You won’t want to let them down and vice versa.  Two people’s motivation solved in one swoop.  It’s funny that we’re willing to let ourselves down by hitting the snooze button 20 times, but if you know someone is waiting for you in dark or the cold, you’ll be there.

3. Try waking up 30 minutes earlier
It might not seem like a lot of time, but if you give yourself 30 extra minutes in the morning, you could get in a quick run or do some core/strengthening exercises before breakfast and lunches need to be made.   Imagine, 30 minutes of uninterrupted time before the rest of the house arises.  My husband, a great exercise procrastinator if I ever met one, now has a 9-minute routine he does if he feels pressed for time, but doesn’t want to use that as an excuse to skip a workout.  He picks 4-5 exercises from squats with weights, pushups, jumping jacks, mountain climbers, etc and does them non-stop for nine minutes. It’s not a full workout, but it’s something!  If he can do it, you can too!

4. Fill your water bottles the night before
If you are planning a morning run or bike ride, fill up the water bottles the night before.  Your water will be chilled, which is always nice, and it’s one less thing you need to do before getting out the door.  While you’re at it, pick out your energy snacks too.

5. Keep your running shoes (and other gear) right by the door
Same as #4, keep your shoes by the door. There’s nothing worse than running around the house trying to your gear together.  With any luck, just as you’re scrounging around the house for your hat or sunglasses, the phone will ring and you’re workout window goes “out the window”.   The quicker you get out the door, the better your chances of getting out the door in the first place.

6. Share a babysitter with a training partner
Many people with young children might find it frivolous to hire a babysitter just so you can get in your workout.  Let’s think about this. You’ll pay for a sitter to watch your kids while you go out to dinner or the movies.  But, hiring a sitter so you can workout doesn’t make it on the list?  Hmmm. Well, here is a solution that might make it easier to justify. Find a babysitter that you can share with training partner.  It’s either at your house or your training partner’s house (or a nearby playground).  You get to have your training time with a friend and your childcare is covered.  The cost should be less. It’s a literally, “girls day out.”

7. Share childcare with a training partner
If no babysitters are available or finances are tight, try meeting a friend at a park or playground. You can do your workout for an hour or so while your friend watches the children.  Then, when you return, your friend gets her workout done.  It’s great behavior modeling for the children and they get an instant playdate. Everybody wins.

8. Get your family involved
This is one that got picked up in Runner’s World, just in case you missed it.
It’s one of my favorites. It’s fun to get your kids involved when you can.  Try this: Take a deck of cards. Have your child turn over the top card. If it’s an eight, then you have to do eight push-ups.  The next card is a King (all face cards are equal to a 10) and I do 10 sit-ups. Continue turning over the cards and going back and forth between push-ups and sit-ups until the deck is completed or I fall on my face; whichever comes first. To give yourself a break, take a 1 minute rest when an ace appears. Don’t be surprised if children join you, mine often do.

9. Take turns with your spouse/partner on the weekends
So much of the weekends are scheduled around the kids’ sports or classes.  Make sure to take an hour or so each day for yourself.  This might mean that your spouse watches the kids while you workout and then you switch.  Believe me, the whole family is better off if you each get a chance to work out.

10. Schedule your training window
You probably have family events scheduled like “date night” or “taco night” so why not “workout time?”  Figure out a time in your schedule where you can plan your “training window.”

I’ve always felt that we have so many competing priorities in our lives between family, work and the assorted things that just need to get done, that it is very easy to find yourself somewhere near the bottom of your “to do” list.  That’s assuming that you are even on your list to begin with.  So, make yourself a promise to put yourself higher on your list.  It doesn’t have to be first, but it shouldn’t be 9th either. I feel that the benefit you’ll feel from making your workouts part of your daily/weekly routine will have a broader impact on your mood, health and fitness level than you can imagine.

Some of the tips might seem obvious. You may have already thought of them so that puts you one step ahead of most people.  But, with people’s lives so full of activities, it’s important to understand what stops you from getting your workout done. Hopefully some of the tips will help you keep your training on track.
 
Do you have any ideas?

Have any other ideas on how to “Make Your Training Plan Stick?” Share them and we’ll post the right here!

Congratulations!  You have decided to join the exciting world of triathlons and triathlon training.  This sport is both exciting and scary.  In addition to feeling overwhelmed, you might even be thinking if you can afford all of the tri gear that goes along with this crazy sport.  I’m here to tell you that in your first sprint triathlon you don’t need to break the bank.  Just remember, less is more!

Here is a basic list of you will need to get you through your first triathlon season. The hope is that you’ll discover how much you love this sport and lifestyle.  Only then should you slowly start to increase your gear purchases.

But for now, let’s get you through your inaugural tri season while leaving enough money to pay your mortgage or fill your car with gas.

A bag.
This can be a fancy triathlon bag is designed to carry every item in a specific pocket or pouch.  Or it can be a back pack that you find at Marshalls or Target.  But, I would highly recommend that you use a backpack.  It’s possible that you will need to ride your bike from your parking area to the transition area.  Carrying an L.L. Bean bag weighted with gear, water and food will most definitely insure you fall off of your bike before the event even begins.
Swim:
All you really need is a basic swim cap, regular racing swimsuit and goggles.

Bike:
You must have a helmet.  You should own bike gloves for when you’re doing your training rides.  However, you don’t need to take the time to put on your gloves for a 10-12 mile ride.  You can do the bike leg in running shorts and a t-shirt.  As far as the bike is concerned, you do not need a fancy road bike for your first sprint triathlon. You will work a bit harder on a hybrid or mountain bike.  But until you decide if this “triathlon thing” is for you, you should definitely wait before spending the money on a brand new road bike.  If did you buy a bike in your first season it probably won’t be the bike you would eventually want.  So…just wait.

Run:
All you really need is a good pair of running shoes for this one.  It’s always good to wear a cap and sunglasses to protect against heat and damaging sun rays.

Other:
You should have a water bottle or two on your bike.  This is where you’ll take in most of your fluids during the race.  If you get nervous taking a drink during the ride, don’t sacrifice the important hydration.  You can purchase or borrow a hydration system that you wear on your back.

We are thrilled to announce our collaboration with the Town of West Hartford for the 1st Annual Town of West Hartford Kids Triathlon and Camp.

During the week of August 9 (Monday-Friday), campers will work on the skills necessary to do a triathlon, how to train for a race, and good eating and fitness habits.

As of August 2nd, we have decided to combine all of the kids together.  We think the bigger group will be a positive experience for all the campers!  If your child is between the ages of 6 through 13, they are eligible to participate. All campers will meet Monday-Friday from 9:00 – 11:00 a.m at Eisenhower Park in West Hartford.

Ages 6-13
Program #411545A:
Title: Triathlon Camp & Race
Dates: August 9-14, 2010
Times: 9:00-11:00 a.m.
Camp Fee, with race entry: $95 WH Resident / $108 Non-resident

Program #411545B:
Title: Triathlon Camp
Dates: August 9-13, 2010
Times: 9:00-11:00 a.m.
Camp Fee, No race entry: $88 WH Resident / $100 Non-resident

Ages 6-13
Program #411545C
Title: West Hartford Kids Triathlon
Date: Saturday, August 14, 2010
Registration & Check-in opens at 8:00 a.m.
Race begins at 9:00 a.m.

Race entry: $10 WH Resident / $12 Non-resident

The camp will be held at Eisenhower Park and led by USA Triathlon certified coaches Lynne Tapper and Renee Kleinman.
Children must be able to swim one lap of a pool (25 yards) and have a bicycle and helmet.

The distances for the kids triathlon are as follows:
Ages 6-7:  Swim 25 yards (1 pool length), Bike 1 mile, Run 1/4 mile.
Ages 8-9: Swim 50 yards (2 pool lengths), Bike 2 miles, Run 1/2 mile.
Ages 10-12: Swim 100 yards (4 pool lengths), Bike 4 miles, Run 1 mile.

Download the flyer and registration form below:
2010 West Hartford Kids Triathlon Camp and Race Flyer and Registration Form

We recommend that you go to: www.west-hartford.com/leisureservices to sign immediately!

In addition to thanking the Town of West Hartford for working with us, we’d like to thank the following companies for their time and special goodies.  

Coaches Bios:
Renee Kleinman has been coaching and inspiring women, men and children all over the Central Connecticut community through her triathlon and running coaching programs with Team Training New England, the Mandell Jewish Community Center and Fleet Feet Hartford.

Lynne Tapper is co-founder and owner of Team Training New England (TTNE) .  Since 2005, Team Training New England (TTNE) has been preparing and empowering women –  from the novice to the more experienced athlete –to compete in sprint and olympic distance triathlons and other challenging events.  Lynne has been participating in endurance events since 1990 and continues to challenge herself physically.  Lynne is committed to modeling an active and healthy lifestyle for her two young children by walking, biking and swimming with them regularly.

Coach Janice all ready to go

For the past six months I have had the opportunity to switch places with the hundreds of women that have trained with Team Training New England over the past five years and now I REALLY get it!  I have been lucky enough that my fitness level has enabled me to compete in both Sprint and Olympic distance triathlons without a tried and true training plan.  My life as a mother of a three teenagers, a daughter of aging parents, my involvment in my family business as well as my coaching business didn’t leave me much time to train systematically.

When I completed my first triathlon in 2004, I was overjoyed. I felt that I finally found my calling as an athlete.  As I thought about the challenge of a longer distance triathlon, I knew that I couldn’t rely on my current training regime to get me to the finish line.   Like many of our athletes, I was experiencing first hand, the challenge and exhilaration of setting my sights on an event that I had previously thought of as unattainable.  My challenge was a 70.3 (half iron distance).

I needed to find the time to follow a training plan.  As Lynne would say, I needed to figure out how put myself on the top of my “to-do” list.

For the past five years, my training focus has been on our athletes – the women that we have had the privilege and honor to work with year after year – our “TRI-ladies”.  When I decided to attempt a 70.3, having never run or biked more than 10 or 40 miles respectively, I knew I needed more support and structure than I could muster on my own.

Last winter I came across a book by Sage Rountree called The Athletes Guide to Yoga.  I discovered that, in addition to being a gifted yoga teacher, she is a triathlete and a coach.  I imagined that it would be personally and professionally enriching to train with her.  An introductory e-mail quickly led to a two-day trip to Chapel Hill where we discussed training philosophies and options.  The next thing I knew, I had registered for the Beach2Battleship race in Wilmington, North Carolina in November 2009. I had six months to prepare. The late season race allowed me to find the training time I needed with my coaching season over and my children back in school.

What I hadn’t imagined was that my experience over the last six months would draw me even closer to the women that I coach.  I did miss training with a group of like-minded women but felt completely supported by Sage and my Team Training New England community  — not to mention my family!

Other than that, all of the ingredients were there:  (1) commit to an event that is outside of your comfort zone, (2) trust the training and (3) follow through to the best of your ability.

I am elated to report that once again the recipe worked!  Not only did I love the process of training, which in and of itself was gratifying and transformative, but the event exceeded my expectations.  I look forward to my next 70.3!

Check out our Team Training New England Store. We know you’ll find something to satisfy your triathlon taste.

But recently I realized that while I train even more than while I was living in New York City, I MOVE much less.  In the course of my days in New York City, I walked two to three miles a day, without even noticing.  I don’t do that here. I could walk to the Stop & Shop, it’s only a little over a mile away, but I don’t.  I could walk to the pool for a swim, it’s less than a mile away, but I don’t. Why? Because “I don’t have time.”  At least that’s the story I’ve been telling myself for six years.  

Now, however, I’m starting to do a little re-writing.

This fall, two seemingly unrelated events occurred.  The first was that I had surgery in November.  I plan everything, so this surgery was planned at a convenient time for me, my family and mostly my training. It was the off-season; thus I could accept the amount of time off necessary to recover.  Maybe physically I could use the time off, but mentally I thought I would go crazy.  However, the surgery was necessary and I would, I kept telling myself, survive this downtime.

The second event was that I discovered a book called American Idle; A Journey Through Our Sedentary Culture.  While driving, I heard the author, Mary Collins, speak about her book and the experiences that led her to write it on NPR.  I was intrigued and inspired by her interview.  At a red light, I wrote down the name of the book and immediately contacted her once I got home and requested a review copy.  (FYI, she’s currently a professor of creative writing at Central Connecticut State University).

Coach Lynne with her daughter Sofie (photo by Lorraine Greenfield)

I decided to read the book as part of my recovery. American Idle chronicles how the American people have stopped incorporating movement in their lives. Our ancestors, the hunters and gatherers, had to move to get their next meal.  This could mean up to 4 miles a day on foot.  For most Americans to get their next meal they only have to get off of their couches and walk to the kitchen. It’s easy to see how many of the health issues in this country probably stem from our lower levels of activity.

But as Collins’ book points out, “personal responsibility only goes so far; lots of things out there that we feel we can’t control contribute to our biblical levels of slothfulness.  Studies show that something as simple as a bike path near a neighborhood can increase people’s activity levels as much as 25 percent.”

My surgery and the discovery of this book were the perfect storm.  As I read, I started to think about how I could incorporate regular movement into my daily life as well as for my eight-year-old daughter, Sofie.

Sofie is a fairly active girl.  She has physical education (called P.E.) at school 4 days a week. On nice days, she’ll grab her bike and go around the neighborhood, plus this year she’s on a swim team. I still fear that as school gets more challenging and the computer, Sony DS and her iPod compete for her free time, she might lose that desire to just play and be outside.  As a very active adult, I didn’t want to just model healthy behavior, I wanted to create a situation where she could start to lay the groundwork for a healthy lifestyle that she would carry into adulthood.  Was this asking too much?

Collins points out that “with each succeeding generation, children spend less time in gardens, around streams, in woodlands…The rise in organized sports, with its emphasis on structured activities, coincided with the rise in obesity, as people became less and less at home with free play and other spontaneous movement.”

I realized that as fit and healthy as I am, what good would it be if my children were to become yet another statistic?

So I came up with a plan.  Sofie’s piano lesson is 1.2 miles away from our house.  We could give ourselves 30 minutes to get there.  We would wear headlamps and bike lights on our way home since once it got darker.

Now I still had to convince Sofie that this was a good idea.  Surprisingly, she agreed, with no argument.  On our first day, she walked a bit slowly.  She told me she couldn’t go any faster.  I told her if she didn’t pick it up, we’d be late.  We eventually got there and she was elated and proud when we arrived. We have walked every week for the past five weeks and her pace has picked up quite a bit.  This past Monday, it was a little rainy out. I told her we could drive and she said, “We have raincoats and rain boots, we can still walk. PLEASE??”  So we put on our rain gear and walked.

A side benefit of this healthy movement is the bonding time.  I was so focused on getting regular movement into our lives that I had no idea how much we would love just being together – outside – exploring.  We now walk to piano and swimming — three days of walking. As the weather gets colder, I’m breaking out the hats and gloves. Sofie is completely on board.

It’s been nearly two weeks since my surgery and my body is recovering nicely.  I have yet to swim, bike or run, but I feel great. Not including my walks with Sofie, I have walked every day for nearly an hour at a time. I never wear a heart rate monitor and I never know exactly how far I’ve gone.  For a data-driven, heart rate monitor-, gps-wearing, athlete this is revolutionary. These past two weeks have been life-changing for me.

I delayed this surgery for nearly three years for many reasons. Mostly, I didn’t think I’d be able to survive the time off.  I have not only survived, I have thrived.  I truly believe that getting outside, whatever the weather, has helped me heal faster both physically and mentally.

Mary Collins’ book has opened my eyes about what it means to move and connect with the world around us.  Thanks to her, I am connecting with my daughter in ways I never thought possible.  We both view our walks as adventures and our relationship is much better for it.

I felt the need to tell this story because as a coach I am always pushing my athletes to go faster and get stronger.  I now know that there are other ways to stay healthy and fit. It doesn’t all have to be so focused on “the workout.” Finding enjoyment in any kind of activity has a value as well.

I do plan on resuming my triathlon training when my body is ready. I also know that my walks will continue. Time is always an issue when it comes to prioritizing our daily lives, but it’s worth re-evaluating how we move throughout the day and in our lives. Here are two suggestions:

1.    Figure out where you can find 15-20 minutes a day to go for a walk.  It might mean a few less minutes on the computer or leaving the dishes in the sink.  Try taking a walk during your lunch break and eating a light lunch at your desk.  When shopping, park at the outskirts of the mall.
2.    Pick up a copy of Mary Collins’ book, American Idle.  Read about her fascinating story and transformation.  Learn about what has contributed to the vast sedentary lifestyle of over 65% of Americans.  Collins also suggests ideas on how we can change your own behavior as well as open your eyes to the obstacles we all face and how we might be all be able to be part of the movement movement.

I know that triathlons – both training and coaching for them – have changed and enhanced my life. But, movement for the sake of movement, without a transition or a finish line has also had a profound impact.  Yes, walking is almost like breathing, something many of us take for granted. But, this experience of re-learning how and why I move has re-energized me as I head into the new year.

Location: The combination of this race being no more than an hour away from the Greater Hartford area and the reasonable start time of 8:00 a.m., makes this a great final race of the season. In this 2nd annual race, there was a record 500 registered athletes.

Timing: The transition closed at 7:30 a.m. I would recommend that you give yourself a full 45-60 minutes to get your chip, rack your bike, and set up your transition area. I showed up at 7:15 a.m. and it was way too tight. The racks were all filled and I had to squeeze my bike in last minute. I’m sure my rack mates were not very happy.  I also had to pick up my chip and get numbered.  All in all, it was a little too chaotic for my taste.  But it was my own fault.  My new mantra: You can never be too early.

Course: The swim is a big rectangle in the Long Island Sound at Jennings Beach. We started at one side of the beach and exited at the other end.   If you want to leave some type of footwear, you need to place it a bit of a ways away from the swim start.  I did not leave any shoes for that reason.  It was too many things to worry about.  The run from the swim to the transition area is mostly on the sand and a little bit on the parking lot.  It was a short distance, so shoes were not necessary.

The bike is two loops.  It is very a flat 14.5 miles. Be careful of the tight turns as you meander through the beach neighborhoods. If you’re comfortable with these tight turns, just be cognizant that not all the participants are and try not to freak them out.  You are pretty much able to stay in one gear on the entire bike ride.  I found it a lot of fun.

Leaving for the run.

The run is a mostly flat 3.1 miles through the same neighborhood you just bike through with a little off-road thrown in, right by the beach. There was only one mile marker, at mile 2. Since I didn’t know that, I was rather thrilled to see mile 2, knowing I only had one mile to go.

The finish takes you right up a little bridge and on the sand. It was fun to be on the beach and feel as though you could take another quick dip in the water.

The setting was ideal and the race was very well run by Trifitness.

What to watch out for:
As with all mid-September races, the weather can be very unpredictable. The air is usually cooler than the water, but you need to be prepared with the proper clothing. In 2009, it was very warm and dry; ideal racing conditions.

As mentioned before, the bike has some very sharp turns. Be prepared to slow down so as not to wipe out. Remember: safety before speed, any day!

Finishing right on the beach!

The run is very flat, but without any mile markers, it can be unnerving. I recommend that you wear a watch and do the best you can at estimating your speed so you know how far you have to go. As I mentioned, there was a 2 mile marker.

In the goody bag: Some Hammer products, a transition towel instead of a t-shirt and some local businesses flyers.

At the finish: There was plenty of bottled water, fruit and bagels to eat and medals for all the finishers!

I would definitely do this race again. Location and race course was top notch.

Trifitness Fairfield Triathlon (Sprint Distance)

Stay tuned for Race Reports from the following races:

Massachusetts State Triathlon (Sprint & Intermediate Distances)
New York City Triathlon (Olympic Distance)
Nation’s Triathlon in Washington, DC (Olympic Distance)
Women’s Triathlon (Sprint Distance)

We welcome all submissions.  We encourage you to keep the comments as general as possible.  It is our hope to provide as much helpful information about a particular race as possible.  Please focus more on the race details themselves and less on your personal experience.  You can also send us a photo or two.  Email us at coach@teamtrainingne.com and we’ll post them here.