Happy Monday! Let’s do this! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message (Video). If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.
Last week was Ironman World Championships in Kona, the Superbowl of triathlon. All of the attention of the triathlon community focused on Kona, where the best of the best (and a few chosen celebrities), push themselves through a grueling race. For most people these NBC broadcasts are the only exposure to triathlon they will ever have.
Beneath the glossy TV production, and human interest stories lies the true spirit of triathlon and Ironman. The will to push yourself to the absolute limit, and then ask for a little more. The drive to keep making relentless forward progress against all obstacles. The focus to tell your legs to shut up and keep moving. Sometimes the body is not willing, they collapse, but they know they gave every once of energy possible towards the goal. If we embrace that spirit in our daily lives, and put 1/10th of that intensity toward what we really want, we will be unstoppable. That is the true Ironman spirit.
Merry Monday! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.
Today’s quote is from T. Roosevelt:
“Do what you can, with what you have, where you are.”
Teddy was a straight to the point guy. I love this quote. It’s about starting something now, and not waiting until everything lines up. It’s easy to push our dreams off to some magical time in the future. I will start on X, as soon as I have the time, the money, the energy, the education. The problem is unless you get to work on your dream and build some momentum, those excuses aren’t going to change. Don’t wait for the planets to align. Start now with the resources you already have.
Is there anything you have been waiting from the perfect time to start? Today is a great day to take a small step in that direction.
Below is a great TED talk from Tony Robbins that digs deeper into this topic.
Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in the awesomeness of 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 Claire Knight:
Claire: A friend talked me into signing up for a super sprint triathlon, and then backed out. I carried on as I thought it would be a great challenge. I learnt to deal with open water swimming, and did more cycling and running in my training than I had been doing (I’m primarily a kettlebell athlete competing nationally in the UK, fitting it all in around work, husband, and cats whilst managing my asthma).
I completed my first event on a glorious sunny late September day, was thoroughly exhausted, but ecstatic with my time and placing, about half way through the female field. I enjoyed it far more than running events I’ve done!
Congrats Claire on your first triathlon finish and smashing your goal time. Way to hang in and accept the challenge even after your partner backed out.
If you liked Claire’s post and want to see other Fantastic Finish Photo post, you cna check out the archives.
Please consider sharing your own photo to inspire others who are working toward their own finish. It doesn’t have to be from a triathlon, just any race that has special meaning to you. If you are interested in sharing, please send a message to firstimetri@gmail.com.
Do you have a finish or race photo that means a lot to you? Please consider sharing it to inspire others. I am seeking submissions for the Fantastic Finish Photo Friday feature.These are some of the most popular posts, and people really enjoy them. Thanks to all of the athletes who have already shared their story.
We want to highlight your accomplishment to show others what is possible when you put in the training, and complete your goal. What may seem like a small accomplishment to you, may spark someone else to start their own journey. The superhuman performances of the pros are great, but the everyday athlete can’t relate. We want to hear about the athlete who completes a race while working full time and raising two kids. Or overcomes their fear of the water. Or gets off the couch and decides to take control of their own health. These are truly inspiring stories.
Please consider sharing. For the post, I just need the photo, and a short paragraph about what that photo means to you. If you would like to write more, please do. No need for full race reports. If you have one, I can gladly link to it.
If you are interested, please fill out the form below, or email firsttimetri@gmail.com
Happy Wednesday! 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. (HAHA)
This week’s workout – Bike Tempo
In the past few weeks, we have covered cycling leg strength, pedaling mechanics, and cycling intervals. Now it’s time to pull together that strength and efficiency with tempo efforts. Tempo efforts are just long intervals. The key is to perform them at the correct intensity. Tempo intervals should be done at 80% effort, your breath and heart rate will be slightly elevated. At this work rate you are working just below your lactate threshold. Be careful not to exceed that 80% effort, as you will be entering the red zone, and working a different energy system.
Tempo workouts are in that sweet spot of training where you are working endurance and speed at the same time. These sessions simulate race effort, but at shorter intervals, so you don’t wreck your legs. Remember, effective training sessions should be done hard enough to get benefits, but leave you able to do the next session. (Check your self, before you wreck yourself.)
Tempo work can be done indoors or outdoors. If riding outside, be sure to have enough road to complete your interval without stopping. Once you get your self in the correct zone, it is much easier to maintain than restart.
On to the workout. This workout is programmed for an athlete how has been riding for at least six months. Feel free to add or remove intervals to meet your goals.
Bike Tempo Work I
Warm up I – 10 min Easy
Warm up II – 3 X 1 min on/30 secs off
Tempo Effort I – 2 X 5 min @ 80% / 90 sec res
Easy Spin – 2 min
Tempo Effort II – 2 X 10 min @ 80% / 2 min rest
Easy Spin 2 min
Tempo Effort III – 5 min @ 80%
Cool down
Give it a go! If you use this interval in your training, please leave a comment, and let us know how it went.
Happy Monday! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.
Happy Wednesday! 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. (HAHA)
This week’s workout: One Leg Isolation Drills (Pedaling Efficiency)
Have you plateaued in your cycling speed gains? If you are pounding the pedals like you are stomping grapes, we need to work on your pedaling efficiency. Working on your pedaling efficiency will eliminate dead spots in your pedal stroke, and increase your cycling power.
When you are cycling with a group, you can tell the riders that have an efficient stroke. Their legs look smooth like butter through the whole stroke. It’s not just about looking good, you can save some serious energy. Most cyclists will pedal 5000 – 6000 strokes an hour, and efficient pedaling can produce energy savings up to 15 – 20%. That is some serious free speed.
Here’s the best part, working on some simple drills a couple times a week will get you quick gains. The focus of these drills is to turn on the correct muscle groups with the right timing. The coordination of these muscle groups will increase your pedaling efficiency. After the first workout you will feel a difference, and within a few weeks make some serious progress. Here’s the bonus; these drills only take around ten minutes, and can be done in conjunction with another cycling workout. (I’m starting to sound like an infomercial).
Here’s a quick video on pedaling efficiency:
On to the workout:
One Leg Isolation Drills
Warm up – 10 minutes
5 X 1 min on with heavy gear/ 1 min easy gear (spin)
3 X Right leg 30 secs/ Spin 1 min / Left leg 30 secs / Spin 1 min
5 min Spin
3 X Right leg 30 secs/ Spin 1 Min / Left leg 30 secs/ Spin 1 min
5 min Spin
Cool down
*Focus Points: Smooth circles, Medium tension, Muscle group timing and activation
This workout is best done on a spin bike or trainer. Pedaling with one leg can cause some balance issues, and we don’t want you in the ditch. During the one leg intervals, keep medium tension on the bike. Don’t use heavy tension, as you will rely too much on the down stroke, and can jack up your knees. Focus on making the smoothest circular pedal strokes you can. There should be constant pressure on the pedal throughout the entire stroke. During the spin intervals, keep a cadence of 90 rpm or higher under light tension, and feel the muscle groups working together. The one leg intervals will force the upstroke muscle groups to activate. When you go back to pedaling with both legs you will feel smoother immediately.
This workout is not meant to be super intense. Keep the intensity down, and focus on great form. The workout above is laid out as a stand alone workout. If you are throwing this in at the end of another workout, just do one set.
Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in the awesomeness of 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 Fantastic Finish Photo is from Richie Gardiner:
Happy Wednesday! 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. (HAHA)
Today’s Workout – Open Water Swim – Pool Style
The number one fear for new triathletes is the open water swim. The thought of jumping in that dark water with arms and legs churning everywhere, causes some serious anxiety.
I have good news and bad news about open water training. The bad news, to get good in open water, you need to practice in open water. You may not have access to open water, or you may be too intimidated right now. Here’s the good news, you can work on some skills in the pool that will translate to open water.
Here’s 5 tips to improve your open water swimming in the pool:
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 Fantastic Finish Photo is from Lisa Freeman:
Lisa: I was so nervous for my first tri but I needn’t have been. The atmosphere was great, the people were supportive & friendly. I had an epic feeling of fun the whole time. My lasting thought?..that was amazing, when can I do it again?
Awesome job Lisa! How many times do you get to swim in a moat?
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.
First Time Triathlete 