I was checking out some pics and came across this one from the Chicago Triathlon this year. (Shout out-thanks Glom for the host housing a mile off the course!!!) I thought it was pretty cool, because if you look at the two athletes in the pic, it really shows how cool and unique the sport of triathlon is. In the foreground, you have a lady racing her race, and in the background, you have me racing mine. We are both going at our paces-I’m hammering it down, and I’m sure she’s giving it hers too. This race started in waves, with the first one going off really early and the last one going out about 3 hours later, maybe even 4-super huge race! I think they had 4,300 people in the Olympic distance race and I came in around 200 something. Anyway, there aren’t too many sports in the world that age-group, elites, pros, and the first-timer can all be competing on the same course at the same time. What a great sport! Can you imagine if football or basketball was like this? Ouch!

I often hear people comment on how crazy triathletes are, and I think we’re just crazy about life! Go out and get yours today, like the lady in the picture. It’s your life…live it.

~Ryan

Sometimes you just have to read the signs.

If you compete long enough as an athlete, you will have a race that will produce less than desirable results.  Poor performances happen, but there are signs along the way that can predict the outcomes if you pay attention.  Nutrition, environmental factors, mood changes, and training plans can all be evaluated to determine if you are on the right track.  If you do have a poor performance, learn from it, and determine what factors lead to it.  This can also be applied to life in general–work, relationships, presentations, etc.  It hurts when you have a poor performance, but it is important to learn from it, and move on.  Don’t dwell on it, you will have better perfromances ahead!

If you’re like most active people, you stay within a certain effort when you train.  This can be running, swimming, biking, walking, elliptical…whatever.  That effort becomes extremely comfortable for you and you can maintain it for a large amount of time.  Most would call this your aerobic training zone.  But, the human body is an amazing machine and it will, over time, adapt to those levels.  This adaptation makes the benefits and improvements that you once saw in training or weight loss minimal.   This low-end effort is great for fat burning, but for added benefits, try mixing in some high intensity efforts.  These bursts only need to be 20-30 seconds long.  Try 4-6 of them within a “normal” workout.  This will tax other systems in your body and you will boost your fat burning!  Once or twice a week is all you need to mix things up.  Afterall, variety is the spice of life.

This last weekend, I had the pleasure of meeting Xterra World Champion Jamie Whitmore.  She is an incredible person with a can-do attitude and a story to tell.  I found myself thinking of her words as I ran tonight, in the thunderstorm.  She talked about enjoying your training, racing, and thinking about how good it feels to swim/bike/run.  See, Jamie, former World Champion has been fighting for her life.  Her story is both heartfelt and inspirational.  She can no longer swim, run, or ride a bike.  She walks with a limp, but carries a smile.   She is battling cancer, and now has to have a  kidney moved to a different location in her body.  If you have time, please visit:  www.jamiewhitmore.com and read her story.  She truly is a fighter!!!

Don't forget to play in life!

Life can be really tough!  Balancing training, work, family, meetings, social life, and time for yourself can be very challenging.  If one piece of your “life puzzle” isn’t right, then it can really cause some problems and you may feel outta-wack.  Make sure that you are able to balance these things, and don’t forget to thank those friends and family members who workout with you.  Remember that life is supposed to be fun.

Ryan

It is easy to get derailed from your goals if you can’t see the light at the end of the tunnel.  It can seem like you’re chasing the carrot at the end of the stick.  A great way to not only challenge yourself, but work towards something, is to sign up for a local run/walk event.  There are many 5K events and longer in the area.  That is just a little over 3 miles, and if you put that on your training calendar, you’ll find yourself reaching your goals, challenging yourself to beat previous times, and be surrounded by others that enjoy a healthy lifestyle.

Have fun, and see ya at the races!

As the weather starts to warm up, I just want to share some helpful tips to make bike riding and driving a bit safer.

Bicycles:

• Bikes (by this I’m talking about bicycles) should ride as close to the shoulder as possible.
• While riding bikes, do not ride more than two abreast.
• Always wear a helmet!!!!
• Ride single file on busy roads-and if possible stay off the busy roads.
• Follow the rules of the road, just like a car-stop signs, right-of-way, etc.
• Remember that a car may not always see you-ride defensively.
• Ride with traffic, not against it!
• Did I mention, Always wear a helmet!!!!!

Cars:

• Share the road, it’s the law.
• Remember that you are much bigger, and when bikes/cars collide the car always wins.
• Be patient, just as you don’t like driving slow behind a cyclist, the cyclist probably doesn’t like you honking and driving right on his rear.
• A cyclist may not always see you-drive defensively.

I hope this helps as more and more people start sharing the road together….Any other thoughts on this?

Ryan

A couple of weekends ago, I was talking with USA Olympian (2008 Triathlon) Sarah Haskins, and asked her what is a good message to spread about training.  Her answer was short:  Consistency.  It doesn’t matter if you are training for your first 5K or your 50th marathon, or you’re trying to lose 5lbs or 25lbs, consistency is what pays off!  So, keep up the good work, focus on your goals, and evaluate your consistency.

Ryan

Hotel Ice Bath Post Marathon

After a tough race or intense training session an ice bath will speed up recovery!  This isn’t the most comfortable thing in the world, but once your legs go numb it’s not bad.  Just be sure to have someone there to help you out of the tub.  This is a mixture of cold water and ice, and you only need to be in there for 10 mins or so.  This will decrease the inflammation and jump start your recovery process…..

“Don’t look back….forward motion is everything.”

Ryan

Over the last couple of weeks the numbers in the gym have risen.  Partially due to upcoming spring break and people shedding their “winter weight” in preparation for the warmer weather.  The treadmills, stair climbing machines and ellipticals all seem to be the preferred method of training and really are fabulous to lose unwanted inches.  I have noticed one key problem:  poor form.

While using exercise equipment, it’s important to maintain good form.  This includes lifting properly to make sure that you are targeting the right muscle groups and using cardio equipment.  Time and time again, I look to the right or left and notice the person next to me hunched over, butt out, leaning on the hand rails, while having the intensity cranked up and turning an crazy cadence on the machines.  This can lead to back, leg, shoulder, and all kinds of other issues, but for the purpose of your workout (fitting into that bikini toning up, or simply trying to improve fitness) you are not getting the most bang for your buck.

• Stand/sit up straight, and take the weight off of your arms.
• If you find that you have to lean over to maintain the intensity, push the (-) button on the machine.
• Slow down your cadence, and preform the exercise correctly with good form.

Think of it this way:  to target fat burning a person needs to be at a low-moderate aerobic pace.  If you’re constantly out of breath, your in the wrong training zone and not targeting your love handles as much as you think.

“Don’t look back…..forward motion is everything.”

Ryan