Casting Call: Triathlon Coach Wanted in San Francisco!

The triathlon team that's supported me throughout my exploration of the sport is searching for a strong leader with an energetic spirit (and serious street cred!) for a coaching spot! See below, and please spread the word. /J

WANTED: PART TIME TRIATHLON COACH

The Olympic Club is seeking a part time triathlon coach. This is an independent contractor role for approximately 15 hours per week.

Responsibilities include but are not limited to: Training, coaching, and providing administrative assistance for all Triathlon programs and events (races, training sessions, awards banquets, etc.), developing programs that benefit a wide range of age groups (Juniors, Age Groupers and Seniors) and skill levels, working with Triathlon Commissioner to develop Triathlon training classes focusing on fitness and strength training, specific triathlon skills, nutrition, motivation and the intangibles involved in the sport. Trainings should incorporate the Club’s indoor facilities as well as outdoor training which may include Bay swims, track workouts and cycling rides in the Bay Area. Participating in group training events during the week and on weekends. Assisting in managing the Club’s Triathlon budget.

Minimum Qualifications: Up to date knowledge of Triathlon training concepts and methodologies. Excellent coaching and motivational skills. Proven skills in developing successful Triathlon programs for various skill levels and age groups. Strong administrative skills including Microsoft Office and Outlook.

How to apply: Resumes with Salary History may be submitted to jobs@olyclub.com.
**Important, please state "PART TIME TRIATHLON COACH" in the subject line.

All employment offers are pending satisfactory results from a background investigation and pre-employment drug testing.
EOE M/F/D/V

Extend Your Race Season - Without Burning Out

There's an easy way to add 3-5 more races to your season. It doesn't require additional training. It doesn't require new equipment, or even $1 in registration fees; and your injury risk can actually be reduced - how?

VOLUNTEER
There are a ton of great reasons to volunteer for a race in the second half of triathlon season:

1. Support other triathletes in your club and/or community
2. Give something back to the race organizers who shed blood, sweat, and tears to create fun races for you to do each year
3. Cheer on new triathletes, and get inspired by their triumphs
4. Recruit a friend who might be interested in triathlon but hasn't yet registered for one
   
5. Pick up a few tips from watching race leaders in action
6. Get more "Thank you"s in one day than you'll probably get in a full month
7. Be a silent hero to someone's best race day ever
8. Free volunteer T-Shirt!

Give to the triathlon that is giving back: The Marin County Triathlon

For those of you racing or touring around the San Francisco Bay Area next month, there is a triathlon event NOT to be missed! The Marin County Triathlon will take place on Sunday, October 26, 2008.

The event is giving 100% of the race proceeds to three of my favorite organizations:

• Lupus Foundation of Northern California (Did you know that 1.5 million Americans suffer from this auto-immune disease and that the number of cases are increasing for reasons unbeknownst to scientists?)
• Jenny's Light is a foundation created after the tragic loss of Becky Lavelle's twin sister Jenny and her newborn son Graham. The non-profit organization is devoted to raising awareness of postpartum illnesses and helping families in need.
  
• Girls on the Run Bay Area offers training programs that help 8-13 year-old girls in the area develop higher self-esteem and healthier lifestyles. No doubt Bay Area athletes have spotted girls on the run alongside them in local 5k races.

The Marin County triathlon sponsors are giving out prizes to the top fundraisers on race day. Race organizers are also touting the event as fully-sustainable, thanks to a variety of initiatives ranging from biodegradable aid station materials, hybrid lead vehicles and prizes/medals made from recycled triathlon equipment and materials.

Not from the Bay Area? You should definitely consider this as an opportunity to come by as this race is just a hop away from legendary Sonoma and Napa Valley wine country (and harvests are at hand!).

Register on Active.com!

Where's Karl? 1 Man: 2,174 miles, 47 days

For almost a month now, Karl Meltzer has been running. No, I don't mean he started heading out to the treadmill 3x/week. He has been running, all day, EVERY DAY, since August 5th.

Karl is aiming to beat the record for clocking the fastest running time on the Appalachian Trail. That's right, he's on schedule to cover a full 2,174 miles in 47 calendar days. Karl started at Mt. Katahdin and is moving southwest through Pennsylvania.

Let's do some currency conversions here to get a better perspective of this challenge:
2,174 miles is:
83 FULL MARATHONS, on trails
1 ULTRA MARATHON every day for 6 weeks
7 (at LEAST!) destroyed pairs of running shoes (generally running shoes should be replaced every 300-500 miles)

Based on his web site, whereskarl.com, it's still too close to determine whether or not he'll beat the record. As of yesterday (day #29), he's chalked up the following numbers:

Total Miles: 1,010
Total Hours: 315:50
Calories: 169,473
Avg. Pace to date: 2.64mph
Vertical: 185,010 ft

Check out his daily blog for stats, live Karl tracking via GPS and posts from the crew on how he's doing!
http://www.whereskarl.com

Frodeno takes Bejing Gold: Men's Triathlon Final

Germany's Jan Frodeno out-kicked world champion Javier Gomez and 2 other former medalists earlier this morning at the men's triathlon final. Like the women's final this contest became a foot race, with Frodeno gluing himself to Gomez in the last several hundred meters of the race before busting ahead of the lead pack to take the gold. A true testament to how close the race was - USA's Hunter Kemper finished in 7th place even though he was less than 60 seconds behind the leader.

Official results, Men's Triathlon final: http://results.beijing2008.cn/WRM/ENG/INF/TR/C73B/TRM001101.shtml#TRM001101

For official photos (I'm not in the mood to pay royalties to Getty Images today):
https://en.beijing2008.cn/photo/

Emma(s) Medal at Olympic Games: Women's Triathlon Results

The Aussie women dominated women's triathlon this weekend by taking the Gold and Bronze medals in the triathlon final. Portugal's Vanessa Fernandes, favored to take the top prize held off a 1-2 sweep by keeping herself wedged in between Emma Snowsill and Emma Moffatt for the 40k bike. She was unable to catch Snowsill on the 10k run leg and ended up finishing a minute behind.

USA's Laura Bennett was first out of the water but was unable to shake the Aussies in the 10k run and placed 4th overall.

Stay tuned for the Mens' final which happens tomorrow August 19th at 10:00a local time (tonight the 18th! in the U.S.) .

For all the official Olympic results: http://results.beijing2008.cn/

Se Habla "Ironman"?

Attención! A New Ironman has been added into the Western Hemisphere circuit. Online registration opens for Ironman Cozumel on Tuesday August 19th, but you'd better already be in phase 1 of training by now! The inaugural event includes 50 slots for Kona 2010 and will take place on November 29th -
now THAT's a turkey trot!

Official race site: http://www.ironmanmexico.com/cozumel/home.html

Ironman Season: Why I went MIA

I didn't realize how long it had been since my last post. On July 5th, my husband and I left California for Ironman Switzerland. To keep it concise I'm going to borrow a fabulous habit from one of my girlfriends and just list the lessons I learned from the trip:

1. Wasser = German for "WATER!"
2. Not all Ironmans are created equal; I knew this in the 'course' sense, but note that these races are also organized by different organizations (the international ones in particular). Ironman Switzerland didn't even ask me for my photo ID at registration; while the 70.3 in Hawaii had to take my pre-race weight in addition to the 5 liability waivers.
3. HOPP HOPP HOPP! = German for {cheering}
4. Plan for the unexpected: all my friends' races this year had temperatures 20+ degrees over the norm; but Zurich was a cool 16 degrees and POURED down rain. This was a blessing for my hubby who usually suffers from rapid salt loss and leg cramps; but was not that fun when riding the downhill part of the course.
5. EVERYBODY's buff. Hubby told me that I'd see all these super-fit, buff people walking around at Ironman and it may be intimidating. But then he told me what a friend had told him {relax - they're likely thinking the same thing about you!}
6. Save your legs! Save your legs! Save your legs! I passed dozens of people in the marathon; all of whom mashed uphill past me during the bike leg of the race. I think this pearl of wisdom is one everybody knows yet so many fail to follow it.
7. Even though IM Switzerland didn't body mark, it was still thrilling to pass 'ageless' people during the race!
8. Sometimes you have good race days, sometimes, not. I had a GREAT race day; no equipment issues, no muscle issues, no nutrition issues. I'm certain it's because I stuck to what I did during training and didn't try anything new. [well, except maybe for the chicken broth during the chilly marathon!]
9. I know the announcer didn't say it in English, but I could still hear "You are an Ironman!" as I crossed the finish. Video looked less heroic than I felt it was at the time.
10. Completing an Ironman race is difficult enough - I wouldn't have been able to have the phenomenal day I had without huge support from my husband, parents, colleagues, friends and fellow athletes at The Olympic Club throughout the year!

Thanks for all the well wishes and glad to be back. /JK

PS - If you did Ironman Switzerland, Austria, or IM Lake Placid this month share your comments on your favorite part of the race!

3 Ways Triathletes Screw up their Taper

Peak racing season for triathlon means there are many triathletes out there who are currently going insane in the tapering phase of their training programs. Arguably the most important aspect of any solid training program, very few athletes “get it” when it comes to effectively tapering before their race. Says 6-time Ironman World Champion, Mark Allen:

When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. This is like working on the engine of your car. You cannot give the engine an overhaul while it is running. You have to shut it off.

Here are the most common things athletes do to rob themselves of the full benefits tapering can offer:

1. They don’t allow enough time to taper
   
2. They don’t reduce volume enough in taper
   
3. They reduce intensity during taper

The memories in your brain may be able to help you cram for a test, but the memory within your muscles isn’t that sharp. A solid tapering program takes several (read “more than 3”) weeks in order to be effective. Some athletes only reduce their training volume a week (or worse, a few days!) before the big dance. But you can’t blame them – shortly after tapering begins, athletes will feel sluggish and heavy. Some will lose motivation to continue training, as their bodies power down to repair.

Then, not-so-slowly, athletes get paranoid that they are losing fitness and gaining poundage by the minute. So they sneak in an extra swim at the pool or an hour-long run on an off day. This prevents the mini-tears in muscle fibers and strained ligaments from healing and hanging on to the strength they’d built up. Reducing the volume of training during taper period is vital to maximize your energy stores and neuromuscular systems for race day.

In the opposite end of the spectrum, there are athletes that mistake “reduction” for “vacation” and reduce both intensity and volume of workouts during taper. I committed this sin two years ago before the Nike Women’s Marathon by skipping workouts and short tempo runs in favor of Parisian cafes and shopping. This is quite easy to do, if you’re an endurance athlete used to the endorphins released by constant exercise. The body stops receiving these ‘happy’ signals and gets depressed. Motivation to train is lost, and the little voice that says “you’ve worked hard, take some time off!” [My] Google research shows that short, intense workouts help athletes maintain their fitness level and also build up the short-twitch muscles responsible for race day speed.

So if you are tapering for your race, be sure you back off early, get enough rest and make those shorter workouts count!

Online Resources:

Training Online

Trifuel.com

Active.com

Peak Week - Lessons in Training

Perhaps you are one of the lucky folks who is preparing for the height of triathlon season too - Coeur d'Alene? Lake Placid? Austria? Germany? Switzerland? Vineman?

If you've got a race coming up in the next 3-6 weeks, then you'll likely be reaching your peak training weeks, too. Way to go! Just keep these three things in mind:

1. Don't cheat yourself out of a little hard work.
Expect to be fatigued, especially if you are training for a distance you haven't done yet this season. Go the distances now, and you'll be guilt-free in the taper.

2. Now IS the time to be perfecting the details.
There won't be a better time to experiment with your nutrition, clothing, equipment positioning, etc. A one-inch adjustment can translate into miles of comfort (or suffering!). Don't wait until race day to realize what you've done right or wrong.

3. Now IS NOT the time to 'cram' for proficiency.
Don't expect to overhaul your running efficiency or the power output on your bike - or throw in an extra hour to your distance run in hopes that you reduce your splits. Have faith in the hard work you've been doing, and let yourself recover during the taper period.

Happy training,
Jen

I Walk the Line

I keep a close watch on this heart of mine,
I keep my eyes wide open all the time...

But apparently the Johnny Cash lyrics have changed in the past few weeks:

I keep a close watch on this race of mine,
I think about my workouts all the time,
Because they're mine,
I walk the line...

Triathletes in particular walk a very fine line with their training. I've developed a fever blister but (see also, "DENIAL") I'm not feeling sick. Sure I haven't slept more than 7 hours a night this week compared to my usual 9, but that's just because I'm getting so pumped about my workouts (denial, times 2).

But I am really into Internet research these days, so I checked out a few articles on Active.com, triathlete mags and found the following bits of useful information:

Over-Training: Symptoms

• Elevated resting heart rate
• Persistent muscle soreness and fatigue
• Headaches
• Insomnia
• Irritability
• Depression
• Inability to maintain AT heart rate in workouts
• Increased susceptibility to infections or illness
• Loss of motivation
• Weightloss

I start to wonder if I am in fact over-training, but then I realize why I am JUST FINE: This is my peak week of training in preparation for the Ironman in 5 weeks - I'm supposed to feel tired! (Periodization of training: includes specific phases of hard training followed by periods of adequate recovery.) I'm in the build part of my training cycle, which means that I was recovering last week and will spend extra time repairing the muscle tears and replacing nutrients and amino acids when I taper in 10 days. But just to be sure I've scheduled a deep tissue massage for the weekend.

Are you walking the line? Check out these sources for more info:
Wikipedia
Triathlete Blogger Rachel
Trifuel
Active.com

Escape from Alcatraz

I didn't Escape from Alcatraz this weekend, but I watched many who braved the cool, undulating San Francisco Bay current at one of the country's most famous triathlon events.

After a 3/4-mile run to the transition area, athletes grabbed their bikes and set out for the Presidio, climbing up toward the Legion of Honor and Presidio Golf course before descending toward the ocean and the Great Highway into Golden Gate Park. I saw the disk wheels and teardrop helmets coming in as age groupers were heading out - there was definitely a strong field racing out there!

I'd like to give a big congrats to my friends and fellow Olympic Club athletes who had a great race at Alcatraz:

M45-49 3rd A.G. DEAN PANZICA 2:30:41
M40-44 10TH A.G. GLENN STEPHENS 2:31:58
M30-34 25TH A.G. MATTHEW HART 2:37:56

M40-44 DIRK GILLIARD 2:45:09
M30-34 ANGUS WILSON 2:45:47

F35-39 2ndA.G. JORDAN CANTWELL 2:47:21
M60-64 5thAG VITO BIALLA 2:50:51
F45-49 1stAG PEGGY LAVELLE 2:55:09

M45-49 ANDY SCHILLING 2:56:52
M40-44 MARTY LOBDELL 2:57:08
M45-45 STEVEN FOLAND 3:06:41

M45-49 PETE RYAN 3:09:41
F30-34 SIMONE SEELEY 3:10:46
M50-54 MARK ROSEN 3:13:05

M55-59 8thAG BRETT EVART 3:13:24
M60-64 9thAG TOM MCCARTY 3:15:07

M45-49 JOSEPH BERTAIN 3:28:17
M40-44 ROBERT GIGLIO 30:46

If you want to add the 'triathlete' notch to your belt, but also want to keep your day job (and 'civilian' life while training for it), make sure you're in the loop for next year's Escape from Alcatraz registration. Entries are chosen by random drawing - one drawing pulls half of the entries for 1st-timers, the other drawing pulls from veteran escapees. [More Info]

It was nice being a spectator again at a triathlon; I realized then how many months (and races) went by where I was a participant, not a spectator. I remembered how inspiring it was to watch the pros and 'joes' alike pass by during each leg of the race, both with equal levels of determination.

I can't quite remember when or why I thought it'd be a good idea for me to do a triathlon; but having the vivid knowledge of the rush and emotion you get from running the last 100 meters through cheering crowds, a rainbow of country flags and the timing mat at the finish is all I really need to hang onto anyway...

Post Race Report: Ironman Hawaii 70.3

Chelonia Midas - (aka "green turtle", HONU)

Conditions were sweet misery at this year's Hawaii Ironman 70.3 on Saturday. It was the first triathlon where I was body marked with ink and stenciled stamps instead of the ever-faithful, easy-to-remove Sharpie pen. [I have since returned to the office wearing only sleeveless shirts to show off my 1-1-4-2 tan lines; a great conversation piece! But I digress...]

Swim was nice and choppy - but didn't have much of an effect on my friend McCall, who in doing her very first half-iron distance triathlon was the first female out of the water. The rest of the pack bottle-necked around buoy #1, splashed around Hapuna Bay and then ran under garden hoses to remove the saltwater and sand before heading up to Transition #1.

Biking the big island was breathtaking in both the beautiful scenery sense, as well as in the "fight the headwind uphill just in time for the downhill crosswinds" sense. There were a good number of riders suffering flats and blow outs, but we should have expected this to be the norm on a course that is lined with a lava rock shoulder and garnished with thorny deciduous foliage blowing all about.

And once we finished the bike course, we were strewn about the Mauna Lani resort and golf course for a blessedly breezy, vog-covered half marathon run.

If you're interested in combining a half-iron distance triathlon with a summer vacation, I definitely encourage you to do this race next year! And if you were one of the people who finished this challenging event last weekend, CONGRATS, GREAT JOB!

Tastes Like Chicken

My training program for Ironman Switzerland is nearing its peak, and in case I haven't already mentioned this - I can't eat enough! I've got light pre-workout breakfast in the morning, followed by something heartier in the later morning; by 11:30 I need more protein for lunch, and a fruity snack by 2pm, and MORE PROTEIN! Of course I'm getting tired of eating the same flavor sports drinks and gu, but I was ready for that. But I am realizing that I need to get more creative too with my meals and with getting protein in particular.

Thanks to Active.com reposting this article from Men's Health, I've now got another month's worth of meal ideas with 50 new ways to cook "chook"! Check out this article which includes prep tips and recipes by Philip Rhodes:

50 Ways to Feed Your Muscles

Please come back and post comments if you discover any of these are ridiculously delicious or disgusting!!

Enjoying the Journey: Becoming a Triathlete

If you're training for any of the big races coming up in the next few months, chances are your schedule has run amok like mine. Monday, Tuesday, Wednesday has been renamed "Swim day, swim/bike, day, bike/run day" respectively. If I'm not sleeping, I am eating nonstop; yet happily, I am shrinking! Haven't felt this good or been so buff since freshman year of college, but I could definitely do without the biker-shorts tan lines. The 2500m swim workouts are now considered 'normal fare' and I've spent more time this season on bike than I had before I got my driver's license. Who knew I'd be transformed this much in a few short months? A few weeks ago I started getting anxious about whether or not my race results would measure up, but my coach reminded me "Enjoy the journey!" And it's helped me make sure I still have fun, even as I start up my 100-mile rides in preparation for Ironman Switzerland. Please share any of your training milestones or tips on how to keep training for endurance sports like triathlon fun!

Get Ready for...Woodstock??

That's right, the 26th Annual Wildflower Triathlon happens this weekend in Paso Robles, California. One of the first races in the history of the event, Wildflower now draws over 8 thousand athletes and over 35,000 spectators to the camp sites around Lake San Antonio for a weekend of triathlons.

Held the first weekend in May each year, Wildflower Festival weekend offers a Long Course, Olympic-distance, Sprint Mountain Bike events for athletes of all levels. The Long Course is known for its grueling climbs as well as its fierce collegiate and professional battles each year. Good Luck to all athletes competing in this weekend's races!

Highlights from last year's Wildflower event (which includes an interview with a 71-year-old woman who finished her 2nd Wildflower triathlon - a month after completing last year's Boston Marathon!):

All Triathletes Need ICE

[In Case of Emergency]

I've been told it's not a matter of IF, but WHEN you or someone you are training with has a fall on the bike. We were finishing up a phenomenal ride on Saturday when one of our friends "went boom" with only 1.2 miles to go. He's got some missing teeth, a few broken bones and one wicked concussion, but thankfully we know he'll be just fine in time. But we had a lot of things in our favor:

* Accident wasn't caused by or worsened by a passing or oncoming car
* Friend was riding in the middle of a pack of us which included a few really experienced cyclists
* First passerby was a nurse, and treated him immediately until the fire department arrived
* Friend's cell phone had some family members listed in address book

I wanted to post about that last point. We spend so much time making sure we are properly prepared for the physical and mental exertion of the endurance sports; planning out the exact science of nutrition, strength and flexibility to avoid common overuse injuries. We all have contingency plans in place for unexpected weather and even the occasional flat tire. But WITHOUT EXCEPTION, all endurance athletes should also be prepared for unexpected medical emergency.

It's easy and requires little training. Please read and send along to your fellow athletes this post for 3 Immediate and Simple tasks to train safely:

1. HELMET - I'll keep searching but promise you I will not find any story about a cyclist or triathlete who was spared worse fate by NOT using a helmet. Always use the helmet, no matter how fast, slow, short, long, crowded, or isolated your ride is. Bad pun to say this is a no-brainer, but...

2. Use "ICE" (In Case of Emergency)

Paramedics will turn to a victim's cell phone for clues to that person's identity. You can make their job much easier with a simple idea that they are trying to get everyone to adopt: ICE.

If you add an entry in the contact list in your cell phone under ICE, with the name and phone no. of the person that the emergency services should call on your behalf, you can save them a lot of time and have your loved ones contacted quickly. All it cost you is a few moments of your time to do.

The ICE acronym allows emergency officials to quickly access the right names from a cell phone's address book. It can save valuable time, since many people identify family members only by name in their cell, making them indistinguishable from other entries. Note this is a good practice for ANYONE!

3. Share your Route
No matter how skilled you are as a swimmer, runner or cyclist you should always let someone know where you are training and when you expect to be back. You may think this is a pain in the ass and you wouldn't want to bug friends or neighbors, but if you're missing and unclaimed in a hospital bed for days because nobody knew to look for you, you'll look like an even bigger fool. Make plans to enjoy a nice lunch after your long rides or runs - someone will know where and when to expect you, and you'll have something to look forward to during your training!

Be safe,
Jen

Breaking the Curse: Bike-Run Bonk

I just saw this fantastic article on TriathleteMag.com. Like many other triathletes I thought the infamous BONK was caused by a lack of fuel. In Matt's recent article on TriathleteMag.com, he points out the missing link to the myth: Bonking is not caused by lack of fuel, but by lack of the ability to properly absorb fuel! Read on to get a leg up on the competition:

April 10, 2008 [by Matt Fitzgerald]-- A few years back I flew to Penticton, British Columbia, to watch a couple of the athletes I coach compete in Ironman Canada. One of them had a day to remember; the other had a day to forget.

The latter, Paul, was doing fine through the end of the bike leg. He arrived at T2 right on his goal pace. But things fell apart quickly on the run. Almost immediately his stomach began to feel bloated and sloshy. His legs grew heavy and seemed starved for energy and soon he was even experiencing some light-headedness. By the 5km mark of the marathon he was walking.

This scenario—which I call the bike-run bonk—is common in long-distance triathlons. The athlete feels good or at least OK on the bike, only to suffer a gastrointestinal meltdown early in run. Fortunately, as common as the bike-run bonk is, it is completely avoidable.

The key to avoiding the bike-run bonk is understanding exactly what it is. The bike-run bonk is a simple case of over-nourishment with a twist. The twist is that the stomach is able to tolerate a greater volume and concentration of nutrition, and is also able to empty more quickly, when an athlete is bicycling than when that same athlete is running. So what qualifies as optimal nourishment during the bike leg of a triathlon suddenly becomes over-nourishment on the run.

The essential difference between cycling and running with respect to nutrition is the far greater amount of stomach jostling that occurs on the run. This jostling is the likely cause of the unpleasant sloshy feeling that often becomes full-blown nausea if the stomach volume is too great. Stomach jostling probably also contributes to a reduced gastric emptying rate (i.e. slower absorption of nutrition through the stomach and intestine) during running as compared to cycling. The result is a nutrition backlog in the stomach, small intestine and possibly the colon that’s not unlike the damming of a river and subsequent flooding of riverfront properties. Such a backlog and the resulting accumulation of fluid in places it should not be (e.g. the colon) is also a cause of that terrible bloated feeling.

If that wasn’t bad enough, when your pipes get stopped up in this manner, a secondary problem results: inadequate supply of fluid and energy to your blood and muscles, which can quickly result in a classic energy bonk. Isn’t that ironic? You crammed all that nutrition down your throat on the bike to prevent dehydration and glycogen depletion and it winds up causing these very things—in addition to gastrointestinal distress.

A few ounces of prevention

A key cause of the bike-run bonk, then, is taking in too much nutrition (and perhaps too high a concentration of nutrition) during the latter portion of the bike leg. It’s not too much with respect to the latter portion of the bike leg itself, but it becomes too much in the early portion of the run leg. The way to avoid the bike-run bonk is to fuel yourself during the final 30 minutes of the bike leg in a way that anticipates the reduced capacities of your stomach on the run. Here are four specific tips to help you avoid the bike-run bonk.

1. Go light

Throughout the majority of the bike leg, take full advantage of the opportunity to take in fluid and energy at a high rate. A typical cyclist can absorb 1.2 to 1.5 liters of fluid and 80 to 100 grams of carbohydrate per hour at race intensity. You can also tolerate a fairly full stomach on the bike, and it’s a good idea to keep your stomach as full as you comfortably can by taking in nutrition frequently, because the fuller your stomach is, the faster it empties.
But with around 30 minutes remaining in the bike leg you must sharply reduce your rate of nutrition intake and allow your stomach volume to come down to a level that is manageable for the run. I recommend taking an energy gel with water or a few swigs of a sports drink with 30 minutes to go and another drink with 15 minutes to go, and that’s all. If it’s hot, drink at 30 minutes, 20 minutes and 10 minutes.

This advice is precisely the opposite of what I hear many coaches and triathletes preaching. They encourage long-distance triathletes to stock up on nutrition toward the end of the bike leg for the same reason I’m telling you to cut back—because it’s impossible to consume nutrition at as high a rate on the run. What these coaches and triathletes are missing is that not only can you not consume as much nutrition on the run, but you also cannot tolerate as much in your stomach or absorb it as quickly, so stocking up on nutrition before the run is a recipe for disaster. In fact, one of the reasons the bike-run bonk is so common is that this advice is so frequently given, and followed.

2. Stay liquid

Fluids are absorbed into the bloodstream more quickly than solid foods. Therefore I recommend you get as much of your nutrition as possible from fluids (where energy gels taken with water count as fluids) throughout the bike leg. This will not only minimize your chances of getting blocked up after the bike-run transition, but it will also maximize the rate of nutrient delivery to your blood and muscles throughout the bike leg itself.

You may swallow more calories if you chow down on a lot of energy bars during a triathlon, but you will absorb more calories if you avoid solids and stick to liquids, because they are absorbed more quickly.

3. Choose fast-absorbing nutrition

Not all fluids are equal when it comes to absorption and retention. By consuming fluids that are absorbed more quickly and retained more effectively, you can actually get better hydration and faster energy delivery from less fluid. This will help you go light during the final 30 minutes of the bike leg, and throughout the run, with less risk of experiencing severe dehydration or glycogen depletion.

Two nutrients, sodium and protein, help you get more hydration per ounce of fluid consumed, while caffeine helps you absorb carbohydrate faster. Ounce for ounce, sports drinks with higher sodium concentrations provide better hydration, because they accelerate gastric emptying and improve fluid balance in the body. For this reason, use a sports drink that contains at least 15 mg of sodium per ounce.

Protein appears to enhance both fluid absorption and fluid retention. In a recent Spanish study, a carb-protein sports drink was found to empty from the stomach significantly faster than a carb-only sports drink in cyclists pedaling at 70 percent of VO2 max. And in a new study from St. Cloud State University, in Minnesota, a carb-protein sports drink was retained in athletes 15 percent better than a carb-only sports drink (meaning 15 percent less of it wound up in the bladder).

Finally, the results of a new study published in the Journal of Applied Physiology suggest that caffeine may enhance the effectiveness of sports drinks consumed during exercise by accelerating the absorption of carbohydrate in the intestine. So it’s a good idea to use an energy gel with caffeine or to supplement your sports drink with caffeine from another source, especially in light of the fact that caffeine is also proven to enhance endurance performance and reduce perceived effort.

4. Practice

There’s an easy way and a hard way to discover your personal fueling limitations. The hard way to find them is by experiencing the bike-run bonk in a long-distance race. The easy way is to do some long, race-pace brick workouts in training. In preparing for a half-Ironman, build up to at least a two-hour ride followed by a one-hour run. In preparing for a full Ironman, build up to at least a four-hour ride followed by a one-hour run.

During these workouts, fuel yourself at the maximum comfortable rate until 30 minutes remain in your ride, then go light and observe your body’s response during the run. If you experience gastrointestinal distress, you know you need to go even lighter. If you experience no GI symptoms but suffer an energy bonk, try taking in a little more nutrition next time, but don’t count on being able to get away with it. You may actually have to reduce your pace to avoid both the bike-run bonk and the energy bonk.

Too much is no better than too little

Triathletes are often panicked about getting in enough nutrition in these events, but it’s actually quite easy to consume fluid and calories at the maximum rate your body can absorb them. And on the run, it’s all too easy to exceed your limits, because they are so much lower than on the bike.

Make every effort to stay on the safe side of your limits, and don’t fret about not getting enough nutrition. Although it may seem paradoxical, by focusing more on emptying your stomach than on filling it, you will have a better chance of avoiding both Paul’s fate and the classic energy bonk in your next long-distance race.

About Matt

Matt Fitzgerald is a journalist and author specializing in the topics of health, fitness, nutrition, and endurance sports training. His work appears regularly in publications such as Runner’s World, Triathlete, Her Sports, and Experience Life, and in the Active Runner email newsletter. He has also authored and coauthored numerous books, including Triathlete Magazine’s Complete Triathlon Book, which has sold more than 60,000 copies since its publication in 2003.

Post-race report: Lessons from My First 70.3

It's been nearly a week since race day. Oceanside had picturesque weather, calm water, excellent road conditions and a gentle ocean breeze to greet runners of one of the season's first Ironman 70.3 series events. I had a fantastic time, and was quite pleased with my race times. I was definitely prepared for the physical and mental endurance tests of race day. But I still had a lot to learn from my first half Ironman event! So in good fashion I share a few rookie lessons with you.

1. Don't assume anything about the people who are there with you. The woman to my left in transition was shooting for a spot at the World Championships, the woman across from me had a freshly sprained ankle for the race and the woman to my right was doing her very first triathlon. There will be extraordinary people all around you who have beaten cancer, lived through combat, and have balanced training with work and family to boot. Show everyone on race day your greatest admiration and respect.

2. Do onto others...On that note, I found 3 types of participants in transition: type A knows what they're doing and get bitchy and annoyed when others do not, type B knows not what they do so, and type C knows as much as type A but are nice enough to help out the poor souls who are new. For the sake of the rapidly growing interest and participation in the sport, remember please there are new athletes all around you. Offer a helping hand, a word of advice ("hey, you probably don't want to hang your wetsuit up there, it'll get torn off by a bike..."). I am so thankful for the nice people around me who shared tips about their favorite parts of the course, how to set up the most effective, compact transition area, and what to think about just before and after each transition. To you helpers out there, thank you! You make this sport FUN!

3. Go hard, or go home! That swim surge article I read a few months ago in Triathlete Magazine was SPOT ON! In the swim, I started at the front of the pack, surged for the first 300m or so, and found that I was in great company w/some speedy swimmers to draft off of. This was the 1st triathlon swim I hadn't had to swim around anybody, or had someone backstroke their way into my path. Thanks, Tri Mag!

4. Don't blow your legs on the bike. This course (as are many, in California) had a hilly bike leg. In fact, the first big climb brought a number of riders off their bikes! It took a lot more than I imagined to resist mashing on the rest of the climbs and rollers and just spinning over them. I may have lost as much as 10 minutes on the bike in doing this, but I'm sure I would have suffered an additional 20-30 minutes for it on the run.

5. Speaking of the run, I made a bonehead move of having different socks on race day than I had been running with in training. There are SO MANY opportunities to stray from the path you've tread on race weekend!! Race expos offer so many new gadgets; sunglasses, ZIPP rentals, fast laces for shoes, "An Even BETTER supplement..." Make like Nancy Regan and JUST SAY NO to these temptations. Racing well is largely about how calm and confident you can stay; have confidence in your training, in your fitness level, and in the gear you've been using for the last few months.

So for other rookie triathletes out there, I hope these tips were somewhat helpful. For the veterans, thank you for being great sportsmen and competitors and I'll see you in transition again soon! /Jen Killian

Ironman Oceanside 70.3: Track Your Athlete

Don't forget that Oceanside is coming up this weekend! You can still cheer on your favorite athletes, friends and family even if you cannot see the event live via the IRONMANLIVE link at http://www.ironman.com/events/ironman70.3/california70.3 Athletes can be searched by bib number, age group, or last name.

Good luck to all competing this weekend!

Laymen's Review: Xterra Wetsuits

I got a promotional email from Xterra Wetsuits today with the following offers, good through April 14th:

30% OFF any Vector Pro x2 [Code: XT30]
50% OFF any Vortex 2 [Code: XT50]

Vector Pro x2
The anatomically engineered pattern is Xterra's claim to fame here. Suit features Yamamoto's Nano SCS skin rubber on the outside, which traps air bubbles to increase buoyancy. In addition to the enhanced buoyancy, the Nano SCS rubber has a lower friction coefficient than any other wetsuit rubber (low friction > less drag > FASTER SWIM!).

Specs from their site, www.xterrawetsuits.com:
5mm, 3mm, 2mm, 1.5mm Yamamoto SCS Nano skin rubber> Flex-Span Inner Liner> Loc Flex Collar> Hydro Slide Zipper> Glued & Blind Stitched Seams/ Phase 1. Catch Panel>/ New 5 mil Torso/Leg Panel
Sells for: $550

Vortex 2
A bit less glamorous, but no less reliable is the Vortex 2. Touted for its flexibility and durability, the suit features Duro-Flex rubber and a Quadriflex Inner liner which, as you might have guessed, stretches in 4 different directions. Amen to that!

Specs from their site:
5mm, 3mm, 2mm, 1.5mm Duro-Flex outer rubber> Quadraflex Inner Liner> Infinity Underarm Panel> New Hydro-Flex Collar> Hydro Slide Zipper> Glued & Blind Stitched Seams> Phase 1 Catch Panel.
Sells for: $350

They also have a suit rental program, so if you don't feel like dropping the dough straightaway you can try before you by! Happy shopping, jk

Your Workout, or Mine?

It's week 12 of my training program, and the challenges are mounting. Just as I start to get stronger, and build up a base endurance level, the workouts are getting harder. They're getting longer, too, I realize as my spare time dwindles away and I stop being able to stay awake for the evening news. I can't eat enough, sleep enough, and don't remember when my last mani/pedi was. And is work picking up as well? Or is it just my perception?

I was ready for those transitions. What I wasn't ready for was the added peer pressure of where to train and with whom! If every triathlete has his/her unique training program, how does anybody manage to follow it and keep their training buddies?

Changing it Up
You know you're supposed to give your legs a rest, and yet you opt for a ride or swim workout on your day off. Or perhaps you're the one who coaxes people to join your program for the day. Some schedule changes are simply needed to accommodate travel plans and other family or work-related events.

Just make sure you know your limits and also what lies ahead when you shuffle your training days. And at this point in the game, don't be too hard on yourself if you miss a day or need to take an extra rest day. Maintaining the work-life balance is arguably the 4th discipline in the sport!

Lavacamp: April 7-10, 2008

Lieto and Wee Confirm for Lavacamp!

[Published on www.ironman.com/training, Wednesday Mar 5, 2008]

Chris Lieto, one of the world's best Ironman athletes has confirmed his attendance as a guest coach at the LavaCamp. The Lava Camp is the Official Preparation Camp of the Ironman 70.3 Hawaii race and will take place in Waikoloa, Hawaii.

Chris battled at the front of the Hawaii Ironman this past fall, eventually finishing sixth.

Bree Wee, the all-time amateur Ironman course record holder in Hawaii, also confirmed that she will be at LavaCamp to share her 'local knowledge' of racing on the course.

The LavaCamp is an exciting training and learning opportunity with LifeSport Coaching, the "Official Coaches of Ironman." The LavaCamp, as featured in Triathlete Magazine, is a perfect opportunity to improve your triathlon skills and build early season fitness in a magnificent setting.

All abilities are welcome regardless of whether you're racing in the Hawaii Ironman 70.3. Training sessions will include: Open water swim skills, riding and hill climbing, transitions, running drills, pacing, and form, nutrition, racing and season-planning strategies, and equipment technologies.

Sorry for the late forward! Act fast if you want to participate - the $595 camp only has 20 spots available.

Not So Bad: Get your 3k on in the water!

Oldie but goodie from Triathlete Magazine last October. If you're coming up on your first 70.3 distance, you'll be adding the yardage in the water like I've been. I can't believe that Oceanside is just two weeks away! Without further ado, here's Nick White's Surge Power Workout. Note, this is particularly helpful in the weeks prior to a big race; so that you can get the firing power ready to surge to the front of the pack in the swim start and avoid being boffoe'd in the face like I was 2 weeks ago!

Warm Up: 500 Yards
Drills: 400 yards as-

• 3 x 50 Catch up
• 3 x 50 kick-on-side with fins
• 100 yards sighting drill

Power-interval set: 1600 yards as-

• 8 x 200 as 1-4 pull with paddles; 5-8 swim focusing on high elbows and catch

Sprint-interval set: 900 yards
Repeat the following interval trio, TWICE:
1. 50 sprint, 50 race pace
2. 25 race pace, 50 sprint, 25 race pace
3. 50 race pace, 50 sprint

Cool-down: 150 yards

Nick White is a Pro Coach for Carmichael Training Systems, Inc. To learn more visit trainright.com.

Get a Leg Up - Scenic Running Events in San Francisco

While the rest of the country is being pummeled with snow and crummy weather, and spring break is nearly upon us, why not take a trip out to San Francisco? Local athletes are quite spoiled with the year-round temperate climate and minimal rain. There are two mid-distance running events coming up here that rival eachother in terms of scenery and physical challenge. You won't get a healthier tour of the city (well, not without a bike, anyway)!

So come and enjoy these scenic, challenging, and community building events to get a real feel for how beautiful and warm San Francisco is!

Emerald Nuts Across the Bay 12k - March 16th
This race starts at Fort Baker at the foot of the Northern side of the Golden Gate Bridge, then charges uphill to where Hwy 101 takes commuters over the GGB. Catching your breath while running the bridge would be easy, if it weren't for the breath-taking view of the sun rising over the San Francisco skyline as you cross over the bay. Once over the bridge, the race charges downhill to Chrissy Field, former military air strip-turned recreational hotspot. The rest of the race is a fast, flat route along the water and a few yacht clubs, through a small park and ends at Aquatic Park, in the heart of San Francisco's famous Fisherman's Warf.

Join the 25th anniversary of this race, named the best cross bridge run in America by Runners World and benefit the Edgewood Center for Children and Families. Edgewood helps children and families take back their future by working with them to overcome severe challenges like abuse, neglect, mental illness, and family crisis. The oldest children's charity in the western U.S., Edgewood began as a refuge for Gold Rush orphans more than 150 years ago. Edgewood serves more than 5,000 children and families in the Bay Area each year through community and residential programs. To learn more visit www.edgewood.org.

Presidio 10k/10mi - April 6th
Both the 10k and 10-mile courses start and finish at Chrissy Field and cross the Golden Gate Bridge, though the 10-milers will spend more time touring the lush greenery and hilly landscape of the Presidio. The race has overwhelming community and participant support because of its close ties to the race beneficiaries, The Guardsmen and the Ashlyn Dyer Foundation.

Ashlyn Dyer was a college volleyball star who was fatally injured by a hit-and-run accident while jogging in the Presidio two years ago. Because the driver didn't stop or call for help, Ashlyn eventually passed away from her severe brain trauma. The Foundation was created in her name to raise awareness and funds for neurological research. Her then fiancé was a member of the Guardsmen, a local community volunteer organization that supports programs for at-risk Bay Area youth through indoor and outdoor education programs.

Run Like a Girl - You KNOW you Want To!

The 2008 Nike Women's Marathon & 1/2 Mara. LOTTERY is OPEN!

http://insidenikerunning.nike.com/category/events/nike-womens-marathon/

Nike Women's Marathon & 1/2 marathon, after crazy sellout last year, is moving to a lottery system like the NY Marathon to obtain its 20,000 participants. Registration for lottery is open now, and those selected will have credit cards charged and email notifications on April 1st. Race is on Sunday, October 19th.

A great scenic race that departs from Niketown in Union Square, trots along the embarcadero and over the Presidio to Golden Gate Park. Half marathoners stop there, while 26.2 continues to the pan handle and back to Great Hwy, south past the zoo, around Lake Merced for the nostalgia of the Xmas relays, and ends at the Beach Chalet.

INCENTIVE FOR WOMEN: Local heroes from fire department, dressed in full tuxedos (they clean up nicely!) on hand to present you with your green Tiffany box at the end of your race.

INCENTIVE FOR MEN: Opportunity to be one of 200-400 men running alongside 18,800 fit & fast women who will undoubtedly be checking you out, if not cat calling you, as you pass each other. And you don't have to feel guilty about it because you'll also have a Tiffany trinket to take home to your favorite fawn after the race.

***ACT NOW! Lottery registration ends March 18th.
***March 18, 2008.
***Eighteenth day, of the third month, of this calendar year.
TWO weeks from now.

http://insidenikerunning.nike.com/category/events/nike-womens-marathon/

Happy Training,
Jen

Fine Print: "Legacy Runners" - those who have participated in the first 4 years of this race, should have received a special email with a special registration site and code to get priority access - these runners should NOT register in the lottery! Post comment to me here if you are a legacy runner and haven't yet gotten your golden key. Please include your full name and email address.

First Race of the Season!

It's Monday morning and although the weather forecast calls for lovely spring weather in a typically chilly city, I've opted to forgo the skirt today. Try as I may, I couldn't scrub off all remnants of my age tag on my left calf.

I have a splitting headache - took another 800mg of Advil this morning. I suppose I should be happy to not have broken my nose or been knocked out completely when being kicked in the swim leg of yesterday's race. With so many things to whine about, I just had to ask "Is it really worth it?"

The first race of the season rarely goes perfect for everyone. It's your opportunity to give that wetsuit its first good stretch, experiment on transition placement, and trigger the muscle recall of doing all three disciplines consecutively. And, contrary to my opening remarks, I had a lot of fun at yesterday's race! Here's how I still managed to have a good time - hope I'm able to share the wealth with you before you head out for your first race of the season:

1. Pick a short & sweet race for your first
You'll get one heck of a workout for the morning, and still be home in time for a good hearty breakfast! Plus, with the short distances, you won't be completely toast if you end up with cramps or a flat.

2. Check your ego at the start line - use a Fun-o-meter instead
Take this opportunity to listen to your body. Are you pushing so hard that you find yourself grimacing and sacrificing good form? Take this first race to check the mechanics of your stroke, turnover, and breathing.

3. Take note of the rest of your calendar
This is the first race of the year - so if you aren't happy with your splits, don't sweat. You've got plenty of opportunity to continue training and experimenting and practicing for subsequent events. And the best part? You've got a road map of what to work on and a goal time you know you'll be able to beat!

Please See Jenny's Light

I received an update from a good friend and one of my multi-sport mentors, Peggy Lavelle, yesterday. Their holidays were not festive - rather, quite tragic, as Becky Lavelle's twin sister took her life and that of her 6-week old son just before Christmas. Jenny Gibbs Bankston was an inspiration and best friend to her sister, and loved by many for her incredible energy and spirit. Unbeknownst to anyone, however, she suffered from postpartum psychosis.

A foundation has been created in Jenny's name to raise awareness of postpartum disorders. If you share her grieving family's (and my) belief that some tragedies happen to give us an opportunity to improve the world around us, please share this site and donation information with as many people as possible.

Jenny's Light - a foundation to spread awareness, educate, and support women and families dealing with postpartum illnesses

Becky Lavelle's Web Site & Journal

Prayers to Becky's family in this difficult time.

TRI Arizona: TriFest 2008 Values on Gear and Training!

I got an email from a friend yesterday referring me to trisports.com. What a great setup! Gear, Nutrition, & more. I will definitely be back to this site for future purchases - and will also include this in my 'Share the Wealth' links for all of you.

Two things I found immediately noteworthy:
1. TriFest 2008 - Feb 26 - Mar 8, 2008 in Tuscon, AZ. The event features 2- and 4-day triathlon training camps, comprehensive (and complimentary!) expo and multi-sport conference by Louis Garneau. Pros, experts, coaches and athletes alike should attend to improve, re-certify, and enjoy the world-class training opportunities.




2. TriSports.com is partnering with Southwest Airlines to offer a Fly-n-Fit Program to encourage athletes to get professional bike fitting done in the store. From what I read, all you have to do is email TriSports.com (and let them know to expect you!), book your flight on the TriSports.com website to earn Double Rewards, and let the experts do the work of fitting the perfect bike to your body and needs. Do that, and they'll give you a store rebate for up to 10% of your travel expenses (air, hotel, car rental).

Check it out!

Bad Day at the Races? Beat the Early Season Blues

February - And the multi-sport season has changed from winter (aka Base) season to: BLEGH SEASON. This occurs somewhere between off-season and spring racing season and is usually marked by one more more of the following events:

* Flu
* Mild but Nagging Injury
* Crash from Skiing, Biking, Driving, etc.
* Cold & Flu (hey, it's worthy of a 2nd mention in the list!)
* First races of the calendar year (swim meets, 5k, 10k, 1/2 marathons, sprint triathlons)

The rite of passage known as 'bad race day' usually happens for athletes around this time of year. I've been training for Oceanside 70.3, and had to bump down a 1/2 marathon run to a 5k last Sunday because of a bug. Disappointing? yes. Not as bad as the time I was training for that first marathon and got benched for the entire monster month from bursitis.

I decided to look around for an article on how to beat the "Red Shirt Blues" or a bad day at the races. But, for the first time in recent memory, I could find NOTHING published online! Active.com has a community section now (still in beta), but at time of post I've seen no replies to my inquiry. But fear not - I've got a great network of friends, coaches, and fellow athletes to tap into for expert advice, so I did some good 'ole fashioned asking around.

Here is a compilation of the advice and reflection I got when I asked, "Have you ever had a disappointing race? If so, what did you do to psyche yourself back into the game?"
* Shake it off - reflect, and move on
From Brooke W. - distance runner, preparing for the Olympic Trials this April in Boston:
"I looked at the workouts I had done - and knew I was in shape to run faster. But just realized that today wasn't my day." She adds, "I know that when I need to run faster, I can [but still gave myself a day to be a butthead (angry/sad)]."

* Remember where it all started - and why
From Lexi G. - Team In Training triathlete, aiming for continued success at Wildflower:
"I reminded myself that the one and only reason that I signed up for TNT Triathlon was because I lost my uncle to cancer. I pick myself up by reminding myself that other people need me."

From Byron E. - Stanford Triathlon, readying for 2008 racing season:
"...to come back I usually just back it off and remember that I do this for fun. That's why I like my team---working out with the team is fun so it's not hard to get back into the spirit of things. My best races, psychologically and in terms of performance, are always the ones where I don't have any expectation about time or place or anything like that."

* Build Endurance for your love of sport - focus on the next win
From Eve (LAVAMOM!) - Four-time Ironman finisher w/13 marathon finishes
"One of my biggest disappointments was not qualifying at the Boston marathon. I missed qualifying by 11 minutes. I just tell myself that the next marathon will get me there and I believe in myself."
" I don't stay in a funk, I tell myself use the race as a great training day. I jump into another race A.S.A.P.. I believe in that I need to race harder next time. There's always another race!"

* Identify the Learning Opportunity - or suffer again
From Peggy L. (see 'Hard Core' article from 2007), and coach Scott Williams, from The Olympic Club:
Learn from your mistakes, and make changes so you'll race better next time!

All of these answers have something in common - they provide perspective. Find your magic formula for gaining and maintaining this perspective, and you'll not only be a happier triathlete, you'll be a mentally tougher one!

Alcatraz Lottery, Part Deux: Are You IN?

The 2nd drawing for the 2008 Accenture Escape from Alcatraz triathlon is complete. I didn't make the cut, but did you get in? Feb 1 Drawing Winners

Winners from this drawing have until Feb 29th (yay, leap year!) to register. Relay and corporate challenge team registration is still open. But you'd better act fast!

Racing, Already? [Check your training log]

Holy Crap, it's racing season already! I've been happily plugging away at my base training for a few weeks now, and just got the January e-Newsletters from USAT and TriFreaks, among others. Oceanside 70.3 (part of Ironman 70.3 series) is only 8 weeks away. Before panic ensues, take a gut check of your core competencies:

_ Able to swim 1.2 miles (slower than I want to, but check!)
_ Able to bike 56 miles (well, I can at least bike for 3 hours. only 8 weeks to see how far that takes me)
_ Able to run 13.1 miles (no problemo there)

Okay, so with 2 months to go I guess I'm not in such terrible shape, after all.

Got Mud?

A number of readers have asked for some more "About Me" material. So here goes:

I am not a professional triathlete or trainer. I'm pretty new to the sport, actually, having run a few marathons and completed several sprint and Olympic distance triathlons. This year, I've signed on for two Ironman 70.3 races (Oceanside & Honu), and Ironman Switzerland this July. I gather I have the right mixture of athleticism, craziness and stupidity to put these events on my calendar for 2008.

I expect my Iron(wo)man career to be brief - nay, I want to be a one-hit-wonder. But I want to do it right. I don't want to take my coveted spot at the sold-out starting line, only to flail around and struggle for 15+ hours and cross the finish on a gurney. I want to do this right - ergo, I got MUDDY.

Coach Muddy, to be precise. My buddy, muddy, as he humbly calls himself, has brought several athletes to the ITU World Championships in the past several years. He's plugged in with the best of 'em - from Lavelle to Lieto, Muddy Waters is 1 part coach, 10 parts friend to many in the triathlon nation.

Looking for coach to help you reach your full potential this triathlon season? GET YOUR OWN MUD! Just kidding. I know we can't keep him all to myself - he's just too lovable a guy. But here are some tips from the pros on how to select the right coach for you:

Full Article: [Courtesy of Dave Scott, Triathlete Magazine]

1. A combination of education and experience.
2. An understanding of the fundamentals of workload.
3. An ability to cross-reference key training indicators such as speed, heart rate, watts and perceived exertion.
4. The ability to design a program for the full training year (periodization, micro-cycles, rest, etc.).
5. An attention to the details of your training and the astuteness to recognize when it's time to make changes (e.g., to recognize symptoms of over-reaching/training or mental burnout, etc.).
6. An understanding of the biomechanics of swimming, cycling and running and the ability to prescribe drills and exercises to effect corrective changes.
7. The knowledge of the principles of endurance nutrition and supplementation and the ability to prescribe a fueling plan that is tailored to you.
8. Any advice and guidance for your individual race-day tactics.
9. Excellent communication skills.
10. A motivating personality that fits you.

What Happens in Vegas...

Looking for an early season triathlon? Were you too late to register for, or highly inspired from Ironman Arizona 2008? (the first one, see earlier article on IM/AZ)

Looking for a reason to reward your hard work with a trip to Las Vegas? You're in luck! The news is out on the Rage in the Sage triathlon, coming up April 19th.

What: Rage in the Sage Triathlon (Sprint & Olympic Distances)
Where: Lake Mead Recreational Area, Las Vegas, NV
When: Saturday, April 19, 2008

WHAT'S IN IT FOR YOU?

• Post Race BBQ
• "Healthy" reason to go to Vegas
• Chip-Timed Race
• Qualifier Race - Best in the U.S. Triathlete Competition (Nevada State Qualifier)

And, WTF is the Best in the U.S. Triathlete Competition,
and why should I give a crap?
Because USAT will be taking the top 1/3 or top FIVE finishers
in EACH AGE GROUP to qualify for the national competition.

Oh, what, did you think I was referring to Worlds? Whoops.
I have to read more about this Best in the U.S. Championship,
but it sounds to me like the consolation draw in the "real" dance
in Clearwater. More info to come. But hey, for now enjoy the opportunity
to do something in Vegas that's GOOD for you for a change!

Quiz: Are you ready for the 2008 Triathlon Season?

Fellow multi-sport athletes! The holidays have passed - gone are the decadent gatherings where we over-eat and under-train. We have tapered and recovered as far as we could have for the end of 2007. It's time to get our asses in gear and put those whimsical fitness plans into action. IT IS OPEN SEASON AGAIN.

Take this quiz to find out if you're ready for battle or if you're cruisin' for a bruisin':

1. My USAT membership is:
a) platinum status - active for life!
b) active through next year (which is now 2009, remember)
c) expires sometime this year
d) buried under some junk mail

2. I have gained ___ pounds since my last race of 2007:
a) less than 2
b) 2-5
c) 5-10
d) 10+

3. Average number of weekly weight workouts in December 2007:
a) 3
b) 2
c) 1
d) You're funny

4. My road bike is:
a) ready to ride tomorrow
b) dirty, but at least within eye sight
c) needs tune up, new tires, grips and brakes
d) locked up in basement housing spiders

5. My pantry is stocked with:
a) bars, Gu, Electrolytes and Recovery mixes
b) some free stuff I got during races last year
c) one Cliff Bar and a spoonful of Cytomax
d) assorted cookies, crackers, chips and candy

6. I can run:
a) nonstop for 90 minutes easily
b) on flat surfaces for 60 minutes
c) on treadmill for 30 minutes
d) to the fridge and back

7. My race preparation for this year is:
a) etched in stone - I've already registered for my races
b) written down - I have a list of races I want to do
c) with my crew - friends have told me which races are hot
d) nonexistent - to race, or not to race...?

8. My core can________ in 1 day:
a) do 100 sit ups
b) do 50 crunches
c) sit really still
d) expand 4 inches

9. Yoga is:
a) my morning meditation and core workout
b) a great way to relax and rejuvenate on weekends
c) something I should start doing soon
d) that bear who steals picnic baskets

10. I drink more ____ than anything during the week:
a) Water
b) Coffee / Juice
c) Soft Drinks
d) Beer / Wine / Spirits

SCORE:
Mostly A's: You're a pure blood triathlete who has adopted a lifestyle centered around multi-sports. Congratulations, you're starting off 2008 well ahead of most!
Mostly B's: You've maintained a reasonable amount of all the hard work you put into last year's triathlon season. Consider yourself lucky - you have a decent base from which to build upon this year.
Mostly C's: Don't worry you're human. Try not to beat yourself up too much. But note, there are A's and B's in front of you so get yourself to the gym, soon!
Mostly D's: You are a disgrace to the sport. Just kidding! You're either new to the sport, or are part of a unique breed known as the 'recreational athlete'. You work hard, but play hard, too. Print this quiz out and use it as a check list to get a leg up on your competition - and then take this quiz again next month. You'll likely jump up 2 categories!