“Breathe and make relentless forward progress.”
Category Archives: running
Fantastic Finish Photo Friday
Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in your awesomeness from your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.
This week’s photo is from Jim Barke:
Here is a picture of me finishing my first triathlon.
The journey to be a triathlete began two years ago while I was cheering my kids on in their swimming lessons. As they progressed I quickly realized that it was time for me to put my lifelong fear of water behind me. I began with basic group swimming lessons, private lessons and everything in between. I was ready to give up about six months ago. Then something started to click and family, friends and others encourage me to continue. This long journey was tough but I am so glad that I finished the Chaska Triathlon and will be doing my second one in September.
Hear more about Jim’s first triathlon here on Jim’s blog.
Awesome photo Jim. Overcoming your fear of water must have been no easy task, but you persisted and made it to the finish line. Best of luck on your second race.
Do you have a photo you would like to share? Don’t be shy, send it to firsttimetri@gmail.com, Please add a quick paragraph of what the photo means to you. Please share and be an inspiration to others.
Monday Mantra – Run Like Child
Workout Wednesday 7/30/14 – BRICK
Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)
Today’s Workout – BRICK
A quick intro: A BRICK is a bike to run workout. The purpose of these workouts is to work on your transitions from the bike to run. It’s a good idea to fit in a few of these sessions to your triathlon training cycle. Don’t get carried away, and think you have to do these workouts all of the time. It is better to work on biking and running individually, and sprinkle in some bricks.
BRICK workouts are also a great chance to practice your transitions. Set up a mini transition area in your driveway, and treat the workout like a race simulation.
BRICK WORKOUT 1
- Bike – 25 mins
- Transition
- Run 3k
Bike- Ride at race pace for the first 20 mins, and try to pick up the pace for the final 5 mins. Work on keeping your legs moving quickly for the last 5 mins. You want this to feel like the end of the bike at a race.
Run – When you start running concentrate on keeping your legs moving quickly. Try to match your cadence from the bike. Focus on breathing deeply and find your rhythm. The transition from the bike will feel funny. You will feel like you are moving slowly, as you are accustomed to the speed from the bike. Also, you will experience less wind to cool you down, be mindful that you are not overheating.
I hope you enjoy this one. The distances in the workout are for a person training for a sprint distance tri. If you are training for a longer distance event, you can adjust the distances. Just don’t get carried away. BRICKS are meant to work on that bike to run transition, not run you into the ground.
photo credit: viZZZual.com via photopin cc
Monday Mantra
Happy Monday! This is my mantra. What is yours?
First time Tri tips in stereo. FTT on the Prepared idiot Podcast.
Rich Barna from The Prepared Idiot Podcast had me on his podcast to discuss racing your first triathlon. Rich is a self proclaimed “Clydesdale Triathlete” himself, and got into triathlon to adopt a healthier lifestyle. In this episode we talk about getting started in triathlon, each leg of the race, and some motivation to get you going. There is some great info and tips to get you started to your goal of completing your first triathlon.
Show Notes:
For swimming videos on proper form check out: http://totalimmersion.net/
USAT Rule Book – Rules on setting up your transition, and racing
“Oh Man This Hurts”, Keys to Racing Mental Toughness
Mental toughness is the ability to withstand discomfort with a focus on your goal. All of the situations and struggles in life develop your mental strength. You are defined by how you react to different situations. In racing, the battles lies between your body and thoughts. When a race gets tough, the mind will always give in before the body. The challenge is to control your thoughts, and get your mind and body to work together to achieve your goals.
Preparation
The key to mental toughness is preparation. Training for your race will increase mental toughness. When you show up the the start line, you should be confident in your abilities. You confidence comes from adequate training, and preparation. That confidence kicks in when the race gets hard and you want to stop. If in training you have already had these feelings, you know you can push through.
- Know your body – Be sure to notice the difference between this is uncomfortable, and this is injuring me.
- Have a race day plan and execute – eliminate unnecessary decisions.
- Simulate race intensity in training – not everyday
- Have confidence. Accept that the race will be difficult, you are trained, and prepare to suffer a bit for your goal.
Be Present
When a race or workout gets hard, the brain wants you to stop. Your mind will play every trick it has to get you to stop or slow down. That little voice in your head will say “go ahead, just walk for awhile” or “Today is just not your day, slow down a bit”. Everyone has these thoughts, even elite athletes. When you can push through and not give into these thoughts, that is when breakthroughs happen.
To combat this voice, you need to be present and focus on the now. The mind may trick you into thinking you can’t run another mile, but it’s hard to convince you can’t run two more lamp posts. Focus on what you can do right at this moment to push you toward your goal. Accept the situation, adapt, and overcome.
- Focus on breathing and relaxing into the effort
- Break the race up into small pieces – Run to the next lamp pole, Swim another 20 strokes.
- Have a mantra – My mantra is “Relentless Forward Progress”
- Be optimistic that things can get better. Example: You stomach may become upset during a long race. Know that it may hurt now, but with some additional nutrition and time, it can come back around.
Find Your Happy Place
To pull yourself out a funk during your race, go to your happy place. I know this sounds a bit new age, but it works. When all of your focus is on the hurting, you need to shift your focus. Turning those negative thoughts, into a positive feeling is powerful. Those positive thoughts can get you into a rhythm and carry you through the difficult times in a race.
Try this: Force yourself to smile for the next two minutes. After the feeling silly for the first 30 secs, your mood will actually start to improve. You actions can impact your mood and attitude.
Here are some ways to find your happy place during a race:
- Smile – It is also easier to breath while smiling
- Encourage others – Your positive attitude will spread to others, and you will feel more positive in the process. Win-Win
- Remove the word I can’t – Turn your mindset to thinking of what you can do , and not what you can’t
- Think of the reasons why you are racing the event. Maybe you are racing in memory of a loved one, or to set an example for your kids. These powerful thoughts can push you through.
- Absorb the energy of the race. Feel the energy from the crowd and other athletes. They are cheering for you because you are being awesome. They respect the training and effort your are putting forth. Soak it up.
I hope these suggestions help next time you are in the pain cave during a race. If you have any strategies that work for you, please share in the comments.
Racing Through Resistance – Finding a way to flow through
Moving your body through a triathlon is a practice of pushing through resistance. Friction, wind, and will are forcing you to expend energy. You have two choices, fight against the resistance or find a way to flow through. Finding your flow through the resistance is mostly a matter of mindset. How you react and adapt to the resistance determines your success.
Swim Resistance
The average human swimmer is 12% efficient when swimming. Your average dolphin is 80% efficient. The dolphin has evolved to flow through the water. To move effectively through water, you must concentrate on good form that minimizes drag. If you fight against the water the water will win.
Tips for flowing through water:
- relax
- Keep the body in a streamlined position
- focus on gliding through the water
- reduce any inefficient movement
Bike Resistance –
On the bike the wind is the major force of resistance. Pushing through the wind gets exponentially more difficult the faster you go. Flowing through the wind means reducing drag, and flowing through the air flow.
Tips for flowing through the wind:
- use a set of aero wheels, energy savings of 5-8%
- wear an aero helmet, energy savings 5%
- a properly set up TT bike with aero bars can save 10-15% energy
- Keep your knees tight to the top tube
- in a stiff headwind maintain effort, don’t increase effort and burn yourself out
Wind can also play into mental resistance. A persistent headwind will wear you down. At times you are putting out a ton of effort, but making slow progress. In these times, you have to accept the headwind and flow through. If it is a race the wind is effecting everyone. Make yourself as small as possible, conserve your effort.
Run Resistance –
Running is essentially falling forward. You lean forward move your legs and you propel forward. Gravity is providing the greatest amount resistance, but also it is also moving you forward. Your job is find the flow, where you are using gravity to your avantage.
Tips for flowing though gravity on the run:
- lean forward from the ankles
- maintain good body position
- take quick steps, to minimize contact with the ground
- minimize up and down movement, concentrate on moving forward
- breathe, relax, and don’t fight against your body
Life –
Good things happen, Bad things happen. There is constant resistance trying to keep you from achieving your goals. The trick is to find a way to flow through the resistance. You can either fight against the resistance, or accept it and find a way to flow through. Be flexible, and adapt to the changes and situations. Things good and bad will happen, it how you react is what matters. If you are focused on your goals, you will find a way to flow through.
The Runners – Long Run Meditation
I came across this video on Youtube that interviewed random runners during their workout. Most of the people were pretty open in their discussions. During my runs alone, I tend to get into my own thoughts. Sometimes this leads to deep thoughts about the meaning of life, or I think through my current issues with new perspectives. I tell my family that this is my church, and where I feel most spiritual.
What do you think about on your long runs?
My First Triathlon with Bart Yasso
Bart Yasso is an icon in the running and endurance world. Yasso is the Chief Running Officer for Runner’s World, and has an awesome passion for adventure. Yasso has completed races on all seven continents, completed the Badwater 146 through Death Valley, completed Ironman five times, and rode across the USA twice unsupported.
Yasso is fantastic writer as well, I highly recommend his book, My Life on the run.
Below Bart generously shares experiences from his first triathlon. He has gone on to race and win many more triathlons, but just like everyone else, you start with your first race.
What was your first race? Location, Name, Year, Distance
My first tri was the Emmaus Triathlon, Eastern Pennsylvania in 1984, 1.2 mile swim, 56 mile bike and 13.1 mile run. One of the first half marathon distance races in the country.
What motivated you to try your first Triathlon?
The triathlon craze was taking off and I wanted to be part of it.
What was your athletic background?
I was a runner for many years so I just needed to add a few swims per week and some weekend bike rides to my training.
What was your biggest concern when starting out? How did you overcome it?
My only concern was my right shoulder during the swim. My right shoulder pops out of joint on occasion. It would not be fun if it happened during the swim. I was careful in the swim I stayed away from the mass start.
Were there any difficult/funny moments in that first race?
No I had a great race I finished 4th, When I see photos I laugh because most of us did all 3 disciplines in a Speedo.
What bike did you use?
Team Fuji
Were you hooked after that first race?
Yes I was hooked right away.
What piece of advice you wish you had when you were starting out?
We didn’t have energy bars or gels back in 1984. I remember wishing I had some food on the bike. I was pretty darn hungry on that 13.1 mile run.
What was your feeling as you crossed the finish line?
I remember thinking I can win some of these races if I take this seriously. I won a bunch triathlons/biathlons back in the 80s. Overall and loved every minute of the race.
First Time Triathlete 