MULTISPORT PERFORMANCE

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For The Female Triathlete: Leaving Diet Culture Behind

At Multisport Performance Coaching, we work with athletes to become strong and fit to achieve high athletic performances year after year. Our worth as an athlete is not determined by the number on the scale or how we look in our tri suit. It is crucial that we consistently feel healthy, energized and strong. We understand the importance of nutrition in this sport, and we utilize food as fuel to set us up for success in both the short and long-run. We also believe that food is wholly meant to be enjoyed and celebrated, and this is how we approach nutrition, training and everyday life.

The beautiful thing about the sport of triathlon is that we have many tools within our reach to help us achieve our athletic goals, and food and nutrition are some of the greatest ones available. As a coach, I regularly communicate the importance of the quality, quantity and timing of nutrition to my athletes because of the critical role it plays in everyday training and its effect on race day performance. For many athletes, race day results are the top priority, and you cannot nail soley race nutrition if your daily nutrition leading into the event was not optimized as well.

There are times where I wish I could approach the topic of food/nutrition just as similarly as I do with hydration, power, heart rate, etc. This is not usually the case. Society has been inundated with “diet culture” messages for decades, and as we enter the holiday and new year season, these messages are about to come at us from every direction.

We are human and notice how we look (especially in our spandex gear that keeps us hydrodynamic and aerodynamic). For so many years, the media instilled in us (especially females) that our worth was in being “skinny”, and reinforced this notion by supplying us with unattainable, unrealistic, and photoshopped examples of what this looked like. Female athletes have also been marketed to that “thinness” is ideal, especially compared to our male counterparts. Thankfully nutritional science and more realistic approaches are becoming the norm in advertising and social media. Kudos to all the triathlon apparel companies showing us a much broader spectrum of female models in triathlon gear!

As a person who struggled with eating disorders throughout college and great fluctuations with my weight in my 20s, I feel like I can wholly relate to many of the issues that many of us face with our relationship with food/exercising. Focusing on my strength and athletic performance versus my size was the turning point in my relationship with food and my body, and this is also how I approach nutrition, training and racing with my athletes.

I often encourage athletes to focus on becoming strong (never obtaining “skinny”) through the training we do. If we lose too much weight and muscle as athletes, we set ourselves up for the negative responses such as: a drop in power output (which can negatively override the power to weight ratio), decreases in bone density and increased risk of injury/stress fractures, hormonal changes from Relative Energy Deficiency in Sports (RED-S, formerly referred to as the female triad), and not fueling/or recovering properly leaving us with lackluster performances.

A case study I often refer to is professional triathlete, Holly Lawrence, and her 2017 performance at the Ironman 70.3 World Championship in Chattanooga, Tennessee. A favorite to do really well at this event, she surprised the triathlon community at large when she DNF’ed (did not finish) and pulled out of the race less than halfway through the bike portion. She started the race several pounds lighter than her previous season the year before. She eventually elaborated on her performance and injuries on social media:

“It’s no secret I messed up in the lead up to World Champs this year [...] After racing so aggressively all early season (and a little bit too much) during my mid-season break I panicked and did way more than I was told to and should have. I picked up an injury- no surprise, and it hit me hard. The slow progress of my foot was scary, running out of time for 70.3 Worlds, unsure whether I'd have to withdraw and I was in a bad place. [...] I think it switched in something in my head  - If I lost a chunk of my body weight I would counter some of the fitness I'd lost and not hurt my foot. I've always been bigger than a lot of the female triathletes out there but it's never really bothered me or made me want to change, I just accepted it’s the way I am and especially in long distance being strong has paid off. After my injury hit and I wasn't running I started becoming stricter with my diet and was obviously getting leaner. But here is the crazy part. All of a sudden everyone (and I mean everyone!) was telling me how good I looked and how "fit" I looked. It honestly fueled me to keep going, I felt so crap about the injury and how my training was going it felt good. I have always prided myself on my smart approach to training, nutrition, recovery etc and coming from a science background (Bsc Sport Sci) something I've always been interested in and still am- so I am disappointed in myself for falling into this trap that so many athletes fall into. By the time I got to Worlds I felt like a total fraud- I wasn’t sure how much I could even run, my foot was semi-under control but totally unknown. The last couple months involved failing bike workouts, not only was I getting too precious about nailing bike workouts to compensate for not being able to run, but I wasn't fueling enough to hit my sessions properly because I focussed too much on body weight. Race day I had THE WORST swim of my life - I couldn't fake it, I'd lost my swim strength, the bike didn't get much better and I just didn't have anything. I was emotionally drained and didn't have the fight in me.”

Holly’s struggle is a reminder to us all that even the top athletes have to approach nutrition and body image just like we do, and being healthy rather than thin is critical to our goals and overall performance year after year. 

This holiday season, let’s leave this “diet culture” behind and embrace what individually works for each of us. MSP coaches are always here to have a conversation, determine your motivators, and help you achieve your goals.

-Tiffany Woods Multisport Performance Coaching USAT Level 1 CoachTraining Peaks Accredited, Level 1 AFAA Group Fit certified

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Part 1: Endurance Training and Racing While Pregnant—Crossing a 70.3 Finish Line with a Baby on Board

How did I discover that I was pregnant? Bacon—I kid you not.

The scent of breakfast cooking on stovetop was the first clue that tipped me off that I was pregnant in the summer of 2018. I found myself uncharacteristically dry-heaving while knocking out an indoor trainer session as I prepped for an upcoming half and full Ironman race. My suspicions grew the following day as I attempted a long run while clutching my chest in a dire attempt to minimize the “bouncing” and soreness going on in my sports bra. These two training days resulted in my immediate decision to take a pregnancy test—which of course confirmed what I already knew. I found myself holding a positive pregnancy test only a mere two weeks out from Ironman 70.3 Augusta and three months out from Ironman Florida.

I was so excited to be pregnant, but there was also a small part of me that was mourning the potential loss of the two “A” races of the season. I had spent the entire summer training and preparing for a fast (and hopeful personal record) 70.3, as well as a full distance event. Continuing to train and race for Ironman Florida was not in the cards for me, however a 70.3 race felt within reach.  

Just days and weeks earlier, I had been doing intense 80+ mile bike rides outside, hard interval training, and long runs all while unknowingly pregnant. Besides my husband, the only others that I shared the news of my pregnancy with was the staff at my physician's office and my triathlon coach. My coach and I discussed the possibility of racing a 70.3 and the changes that would mean for my schedule and race day strategy, and we researched other athletes that had completed endurance events while pregnant (as a coach myself, I felt that I understood enough about my personal physiology and making training adjustments needed). I decided that it could be done if executed with new precautions in place. I also received the green light from my physician’s office that it was fine to swim, bike and run throughout my first trimester and race the 70.3 distance, especially since I had been doing far greater and more intense levels of exercise before and after conception. They also told me that if I felt good, the baby felt good as well. My husband and I made a joint decision to carry on with my Augusta race plans under the guidance of the physician’s recommendations, however a new strategy and mindset would need to be implemented.

My coach and I immediately discarded the plans to race “hard-core” on the 70.3 course. Rather, my day would be spent going by feel and heart rate, comfortably pacing myself, and staying on top of nutrition and hydration. Changing my mental strategy also included giving myself permission to pull out of the race at any point if I felt the conditions were unsafe or if I didn’t feel okay. Because I had been doing far longer and more  intense workouts leading up to race day, I felt like my body was well-prepared to handle a few hours in a comfortable, aerobic state.

I had a strategy and I stuck with it. I consumed extra nutrition and hydration before and during the race to ensure that my body had all that it needed for myself and my blueberry-sized baby. I swam comfortably, as if it were a warm-up effort in the pool.  While biking, I was extra cautious of the cyclists around me and road conditions. I was more verbal with other athletes around me, and I rode far less aggressively (specifically cornering). I pulled back my effort to a comfortable pace with a zone 2 heart rate. The run was the race segment that required the most attention and precautions to be implemented. I never once looked at my pace as I knew this might tempt me to give a greater effort than recommended, rather I constantly kept an eye on my heart rate and made sure it was a zone 1 or 2 effort. I walked every aid station to give myself a chance to eat, drink and lower my heart rate even more. Because the temperatures were quite high on race day with limited shade, I took ice at every run aid station and put it on ears, neck, and would hold in my hands as well as eat after it started to slightly melt. I also wore cooling sleeves that I iced down at the aid stations. I never once felt overexerted or overheated.

I crossed the finish line of Ironman Augusta while 6 weeks pregnant, and this is one of the races that I’m most proud of in my 10+ years as a triathlete. After completing multiple 70.3’s to date, this was also the most comfortable that I have ever felt on a course—I dare say it felt “easy” compared to previous races at the same distance. A little less than eight months later, I safely delivered a healthy baby boy at almost 39 weeks.

I completely recognize that racing while pregnant is not the right decision for everyone, however this was the best decision for me. Of course the risks are inherent, just the same as getting into a car or crossing the street. My hopes for this article are not to encourage someone to train or race while pregnant, rather it is to share my experience and what worked for me to hopefully shine additional light on the subject.

I can now proudly say that I’ve joined the ranks of fellow endurance athletes that I have raced with a baby on board (such as Michelle Vesterby who competed in two full Ironmans, including Kona, with child). To any potential pregnant athletes out there, I encourage you to listen to your doctor and make the decision that feels best for you and your family. I hope this article will facilitate and add to the discussions of how capable, strong and  resilient the female body can be, especially when there is a baby on board!

Stayed tuned for Part 2 where I break down fitness and Training Stress Score (TSS) management while pregnant.

Coach Tiffany Woods, USAT Level 1

Multisport Performance

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A Coach’s Perspective on Coaching

I often get asked, if you’re a coach yourself, why do you need a coach? 

I’ll start with the obvious: I need someone to hold me accountable and push me past the limits that I set for myself. Training is tough, and we athletes can sometimes be tempted to not push as hard as we’re capable of, or even cut a workout or interval short, especially when things get uncomfortable. Just knowing that someone is watching and analyzing everything that I do pulls the extra inch out of just about every workout. And those inches add up to miles, especially on race day. 

Since January, I have coached myself during my pre-season establishing my base fitness for the year. And things have gone really well as I’ve built up my endurance and done primarily heart rate and power zone 2 training. Last year, I also coached myself to a strong finish and a personal record in an Ironman 70.3 event, but walked away knowing that I hadn’t achieved all that I was capable of. So I signed up for the race again this year, and then I called in the big guns. For the past week, I’ve been back with my coach, Kim Bramblett, and I’m getting outside my comfort zone—which is where my results reside. Kim knows me well enough to motivate me in only the ways that a coach and mentor could—she is objective in my training when I cannot be. 

Case and point: this week, there have been two separate runs on my schedule that I wanted to throw the towel in early because I had residual fatigue from earlier, difficult bike sessions. Had I prescribed myself those workouts, or if I was following a static plan, the temptation to stop a few miles early would have been great. After all, none would be the wiser. I started thinking of how I could rationalize cutting the workout short decision during the first few miles—but then I started to feel more confident in my stride and simultaneously guilty with my excuses. Kim told me at the beginning of our training season together, “big goals require big work”—I’m certain this will become my motto this season as it was running through my head while I was pounding the pavement. I knew that an excuse wouldn’t satisfy her nor myself. I dug deeper than I have on any brick this year and finished strong (success)! I needed someone else to believe in me first, so then I could then follow and believe in myself. 

Now I’m going to flip this argument on its head: I also need someone to let me know when it is ok to pull back. Athletes can push too hard to the point of overreaching (aka overtraining), fatigue or injury. Another example: I love to lift weights, and I like to ride my bike really hard and fast when I’m in a group. I sometimes need to be told that it’s better to skip “leg day” at the gym if I’m not hitting my power intervals on the bike and feeling sore on my runs, or that my recovery ride needs to be just that and to not blow my wad with a group ride where I’m likely to surge. We triathletes are very “Type A”:  a red block in Training Peaks invokes a great deal of anxiety for me personally. So I need someone who is objective to the situation to step in and let me know when it’s ok to take an extra rest day because my resting heart rate is too low/high or because I’ve been flat for too many workouts back to back.  

So in the end, yes I can write myself a training plan or follow the schedule that was given to me last year or found online. But then I wouldn’t be achieving my personal best. My coach knows my strengths and weaknesses and we play to these throughout my training season. It really comes down to a few simple things: I need someone there on every training day, and especially on race day, holding me accountable. I want a coach in my corner taking the bar that I have set for myself and then raising it up a notch or two. Because then I’ll see what I’m really made of.  

Tiffany Woods, Multisport Performance Coach and Athlete

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Nutrition Simplified—Before, During and After Training

As athletes, we spend our valuable time getting in the hours and miles needed to prepare our bodies for race day. We pour over data and analyze our heart rate, power output and other variables that tell us how our performance measured. We also know the importance of fueling before, during and after events, yet knowing if we were successful in fueling can be a much trickier science, and we have to go by “feel” to determine if we’ve hit or missed the mark with our nutrition. As a coach, it is much easier to prescribe a workout than to prescribe the exact calories for a session or a meal plan that will work with someone’s caloric and nutrient needs, as well as eating preferences. Instead, I prefer to give athletes guidelines that include calorie ranges and macronutrient (carbohydrates, proteins and fats) ratios so that the athlete can make personal decisions that work best for themselves. Equipping yourself with the knowledge of why, when, and how much to consume is the key to finding your individual success.

Find below a list of general guidelines to help you plan your snacks, meals and training fuel so that you show up with a full tank to hit your training and race goals this season. *These guidelines are meant for athletes that consume the Standard American Diet (SAD). For athletes practicing Keto, intermittent fasting, low carb, or who require insulin control will need to adhere to different guidelines and strategies.

Training and Racing Guidelines:

Workouts less than 60 minutes do not require calorie consumption.

High intensity workouts over 60 minutes require calories, predominantly in the form of easily-digestible sugars (sports drink, chews, gels, etc).

Lower intensity workouts (endurance training in heart rate zones 1-2) over 60 minutes can include “real food” (dried fruit, energy bars, etc.).

On the bike: consume 30-60 grams of carbohydrates per hour for training sessions in the 1 to 3-hour range, increase to 40-90 grams of carbohydrates/hour for bike rides longer than 3 hours (this is approximately 160-360 calories per hour).

On the run: consume 30-60 grams of carbohydrates per hour in easily digestible forms. Because running usually occurs at higher heart rates compared to cycling, and combined with the “jostling” motion of running, easy-to-digest fuel is best.

On race day: start fueling 10-20 minutes at the beginning of the bike since you are coming from a calorie deficit in the swim. Wait 10 minutes to start consuming calories so your heart rate has enough time to lower.

Post workout fueling:

Consume a high-quality snack within a 30 minute window following workout so that carbohydrates can replenish glycogen stores and proteins can repair muscles. Your meal or snack should ideally consist of 70–100 grams of carbs, and 20–25 grams of protein.

Real food is preferred in the form of high quality protein and carbohydrates (avoid high fat).

General Nutrition Guidelines:

Avoid packaged foods, especially those with added sugar.

A good ratio for meals and snacks is: 40% carbohydrate, 30% protein, 30% fat; or aiming for a 1:1 ratio of protein to carbohydrates, with a smaller portion of fat content.

Reduce your meal size throughout the day as well as cutting back on your carbohydrate intake throughout the day.

Starchy carbohydrates are best in the morning.

Avoid dieting and “fads”.

Utilize tracking apps (I like “MyFitnessPal”) to determine the calories, macronutrients and micronutrients as you begin to track and learn about your daily nutritional content. You can continue to track or “go by feel” as you determine what works best for you. However, if you have a tendency to stress over food or have a history eating disorder(s), avoid weighing and tracking food all together--choose food quantity and quality based on what makes your body feel best.

Final thoughts. Calorie intake and macronutrient breakdowns are individual per athlete, as are the foods that you will prefer throughout the training and racing process. What works one day might not work the next—learn to be adaptable throughout the process as it will be ever-changing. Comparing your nutritional choices to other athletes has its pros and cons—learn from each other, but ultimately decide what works best for you.

Coach Tiffany Woods, Multisport Performance 

References:

Archbold, Kimberly. “Re: MSP Blog Nutrition.” Received by Tiffany Woods, 29 Apr. 2018.

Dixon, Matt. “Fast Track Triathlete Pillar #2: Nutrition.” Received by Tiffany Woods, 11 Apr. 2018.  

Dixon, Matt. “Podcast: Nail Your Nutrition & Fueling.” from Purple Patch Fitness, 1 May 2018, https://purplepatchfitness.com/blog/podcast-nail-your-nutrition-and-fueling

Dixon, Matt. “Podcast: Nail Your Nutrition & Fueling - Part 2 with Kyla Channell.” from Purple Patch Fitness, 4, May 2018, https://purplepatchfitness.com/blog/podcast-nail-your-nutrition-and-fueling-part-2-kyla-channell

Mavis, Bethany. “30-Minute Countdown: The Post-Workout Snack.” Pocket Outdoor Media, LLC. 3 Feb. 2016. http://www.triathlete.com/2016/02/nutrition/30-minute-countdown-post-workout-snack_100415 May 8, 2018

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Failure to Success - One Man’s Journey to Boston

Our own Jack Hawkins recently qualified for The 2019 Boston Marathon at the Jacksonville Marathon with a time of 3:11.  Those of us who know Jack already know he is a fast gifted runner who works hard with a positive attitude and were sure that he would be successful at whatever he tried.

What most of you don’t know is that one month earlier Jack had attempted to qualify at the Soldiers Marathon - running strong out the gate and faltering at the end to come up short with a 3:18 marathon, which was 3 minutes too slow to make the qualification time he was striving for to make his qualification time.  

While most of us would be crushed, that didn’t seem to be Jack’s attitude.  Text messages and emails started to come almost immediately after Soldiers.  “My fitness is great...I will look at other Marathons to do in the near future.”  “We will do this.”  The next day he signed up for Jacksonville.

Together, we worked up a plan that had him recover from that impressive 3:18 marathon properly while keeping his speed up and getting him ready to run another 26.2 in just a month.  He didn’t wallow over what might have been, Jack only continued to look forward to the goal in sight and how to get there.  We discussed changes that needed to be made to his race plan to be successful and how we could learn from the previous attempt. 

I asked Jack if he minded that I share his story and he was excited to be able to use this forum to help someone in the future.  Jack said the biggest changes he made were:  proper pacing (not starting out too fast), pre-hydration the day before the race and increasing calories before the event as well as during the race.  There was also one more super important strategy that he implemented.

In his own words, “I persevered when the pain started settling in at mile 16.  I felt horrible through Miles 17 and 18, but worked my plan and kept running.  I changed my stride for mile 19 and began over striding to see if the pain would subside.  At the 20 mile marker, I did some math and realized I was still on pace and I could do it.  At mile 22, I did some more math and knew I had it.  At mile 25, I began to cry joy tears.  Mile 26 was easy.  Huge lessons learned about pushing through the pain.”

I think many of us think that it racing is easy for those who go faster, but in reality everyone hurts at some point.  Learning to push through that pain and be comfortable with being uncomfortable is a great lesson.

So next time you think that your race didn’t go your way and are ready to give up, think of Jack, learn from your mistakes and decide if you are ready to tackle your goals again!  Maybe it’s a month, maybe it’s a year but never give up on something that is important to you.

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Sponsors, Logos and Multisport Performance

Since 2002, we have NEVER had a team sponsor or decorated our team kits with various business logos.  Many people have asked why we are so hesitant on partnering with businesses, why we don’t grab the opportunity for additional revenue or benefits.  Below are just a few reasons.

We are a coaching coaching company and understand that our athletes come in various ages, abilities and temperament.  Our coaches have different styles to meet these demands.  It is one of the reasons we have been so successful over the years.  We understand that one size does NOT fit all and are prepared to transfer athletes to another coach to give the athlete what they need to be successful.

The same applies to potential sponsors.  We understand that a physical therapist that works for one person may not work for another.  That a gym that you are comfortable in may not be the best fit for another.  That the masseuse I love, you may hate.

Does that mean we don’t have suggestions?  Of course not.  Ask us and we will tell you our experiences.  Ask us and we will share stories of our athletes who have been in similar situations.  We will be glad to give you some references and share our thoughts.

We at Multisport Performance do not want a discount or sponsorship money that we receive to influence you as an athlete.  We want what is best for the athlete, period.  We also understand that you do not want to wear a ton of logos for businesses that you don’t necessarily support and that is why we keep our kits clean.

Basically, we are not for sale.  

Again, we love the businesses that support our athletes and understand how instrumental they are to their success.  We are always open to discussing them and promoting them as we see fit.  We just want to be clear on where we stand as a company and feel the best way to do that is through transparency.

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Ironman Florida Recap

What an amazing weekend!  My 21 year old son, Sam, completed his first 140.6 mile triathlon at Ironman Florida.  

I am so proud of his ability to spend the summer working in Brazil, jumping into his senior year at Georgia College and finding a slice of time to train.  Additionally, Sam and I surpassed our $2000 fundraising goal for World Vision.  You can still donate at: https://www.teamworldvision.org/index.cfm?fuseaction=donorDrive.participant&participantID=99594

Many of you have already texted and called me, as I didn’t have a finishing time at the triathlon.  No worries, friends!  I achieved my goals of this race!  I hired my business partner and friend, Kim Bramblett, to coach me for this race.  My 2 goals were: not to get seriously hurt (as I’ve been struggling to recover from an injury for 2 years now) and find joy with this sport again! 

 I stopped the race with pain while running that progressed to discomfort while walking.  With the goal of not getting injured, I prayed for strong direction.  When an Ironman staff asks if you would like a ride to the medical tent, I thanked God for the clear message!  The pictures following will show that I found heaps and tons of Joy! 

A few years ago a friend and client, Don B, and I spent a great deal of time discussing the correlation between pain and joy.  I think  part of the reason I love this sport so much is you appreciate the relationships with God, friends, family and the joyful times so much more when you’ve had to come thru some pain.  The last 2 years with this injury I’ve definitely had a great deal of pain; physical, mental and emotional .  I’d like to thank my family, Lisa M, Meg B, Suzi O and Juliette S for helping me with a great deal over the last 2 years!

I’d like to thank everyone who came down to support this weekend: Scott, Connie, Sharon, Angie, Julie, Amy, John, Dave, Zach, Tori, Josh, Paul and Harry.  Seeing you all, many different places on the course was amazing!  Additionally after a volunteer getting me back on the swim course after a kick to the eye, ended up being my friend Tom R.  The high 5 at mile 1.5 was awesome! Thanks Shawnli for volunteering in T1, you gave me the positive vibes, so I felt like  “racing” 1 portion of the race. Next seeing Rich, Tom, Renee and the Ranthum gang always makes it feel like a “real ’ triathlon. Finally thanks to Paul for chatting and  hanging out to run/walk with me, it was great getting to know you!

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Ironman Florida Recap

What an amazing weekend!  My 21 year old son, Sam, completed his first 140.6 mile triathlon at Ironman Florida.  

I am so proud of his ability to spend the summer working in Brazil, jumping into his senior year at Georgia College and finding a slice of time to train.  Additionally, Sam and I surpassed our $2000 fundraising goal for World Vision.  You can still donate at: https://www.teamworldvision.org/index.cfm?fuseaction=donorDrive.participant&participantID=99594

Many of you have already texted and called me, as I didn’t have a finishing time at the triathlon.  No worries, friends!  I achieved my goals of this race!  I hired my business partner and friend, Kim Bramblett, to coach me for this race.  My 2 goals were: not to get seriously hurt (as I’ve been struggling to recover from an injury for 2 years now) and find joy with this sport again! 

 I stopped the race with pain while running that progressed to discomfort while walking.  With the goal of not getting injured, I prayed for strong direction.  When an Ironman staff asks if you would like a ride to the medical tent, I thanked God for the clear message!  The pictures following will show that I found heaps and tons of Joy! 

A few years ago a friend and client, Don B, and I spent a great deal of time discussing the correlation between pain and joy.  I think  part of the reason I love this sport so much is you appreciate the relationships with God, friends, family and the joyful times so much more when you've had to come thru some pain.  The last 2 years with this injury I've definitely had a great deal of pain; physical, mental and emotional .  I’d like to thank my family, Lisa M, Meg B, Suzi O and Juliette S for helping me with a great deal over the last 2 years!

I’d like to thank everyone who came down to support this weekend: Scott, Connie, Sharon, Angie, Julie, Amy, John, Dave, Zach, Tori, Josh, Paul and Harry.  Seeing you all, many different places on the course was amazing!  Additionally after a volunteer getting me back on the swim course after a kick to the eye, ended up being my friend Tom R.  The high 5 at mile 1.5 was awesome! Thanks Shawnli for volunteering in T1, you gave me the positive vibes, so I felt like  “racing” 1 portion of the race. Next seeing Rich, Tom, Renee and the Ranthum gang always makes it feel like a "real ' triathlon. Finally thanks to Paul for chatting and  hanging out to run/walk with me, it was great getting to know you!

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Spotlight:  Jerry Shoemaker

For the last thirty years, Jerry Shoemaker has been an institution in the endurance sports community in Peachtree City. Maybe you’ve had occasion to meet him at a refueling stop at the Hampton airport. Maybe he helped you set up your transition area before a local triathlon. Or, more likely, maybe during the summer months, you’ve seen the footprints on the cart paths made from his sweat-drenched shoes. And, on Saturday, he will toe the line for his twenty-first Ironman triathlon in Cambridge, Maryland.

Over those twenty-one Ironman triathlons and countless marathons, Jerry has inspired and encouraged numerous athletes to start running or riding or swimming. His wife, Ann, has completed three Ironman triathlons; his sons, Adam (me) and Alex, have combined to complete three Ironman triathlons. Three of his brothers, two of his sisters, and two of his nieces have combined to cross the Ironman finish line 41 times, and that doesn’t count all of the other family members who have conquered marathons and other endurance races. Every one of those athletes can trace their inspiration back to Jerry.

Jerry’s march toward an Ironman dynasty was far from inevitable, however. By his own admission, Jerry was never gifted with the raw athleticism needed for traditional sports, but as middle age crept nearer, Jerry knew he needed to get in shape to keep up with his two young boys. As luck would have it, he moved next door to Lou and Martha Boone, endurance institutions in their own right, and before long, Lou was coaching him for his first Peachtree Road Race.

After finishing his first 10K, Jerry logically decided to sign up for his first marathon only four months later. Lou even offered to do the same race with him. What Lou didn’t tell him was that he, wisely, was only doing the half marathon, and so Jerry was alone on the long bus ride to the start of the Atlanta Thanksgiving Marathon. It was on that ride that he realized just how far he’d have to run, but nevertheless, he finished his first marathon, only to shove his sore legs into a car and drive up to Chicago to celebrate the holiday. From there, an endurance athlete was born.

While he might lack the hand-eye coordination to hit a fastball or the deftness to score a touchdown, Jerry found that he had the perfect skillset for endurance sports—mental toughness, persistence, and drive. He would go on to compete in races of all distances, including his quixotic pursuit to qualify for the 100th running of the Boston Marathon. Finally, in 2000, along with the Boones, Chuck Garwood, Dave Piet, Dan Twineham, and Bill McBride, he looked for the next challenge, and like a slice of lemmings, they followed one another in signing up for what seemed certain doom—Ironman Florida. Rather than finding peril, Jerry thrived in the sport. He would go on to complete Ironmans in Wisconsin, Idaho, New York, Florida, Germany, Arizona, Florida, Kentucky, North Carolina, Canada, Hawaii, California, and Florida. Through all of those races, he exhibited his trademark steely resolve to will his body across the finish line.

Before he raced in the Ironman World Championships, Jerry preferred to coach himself. He figured a life in sales with frequent travel was not suited for coaching, but as he approached Kona, he decided it was time to listen to an expert and signed up to have Kim Bramblett coach him. The results of her instruction are apparent—in his last three Ironman finishes, he placed higher overall than when he started racing and when he was sixteen years younger. More importantly, the Multisport Endurance Coaching community has rejuvenated his love of the sport.

If you asked him about his proudest accomplishment over the last thirty years, he probably wouldn’t mention completing Ironman Kona in 2014 or racing the Boston Marathon in 2006. Instead, he’d talk about all of the races that he got to enjoy with so many family members and friends. In a sport that requires individual effort, Jerry has managed to forge a community.

So, on October 7, Jerry will undertake once again the singular challenge of swimming 2.4 miles, biking 112 miles, and running 26.2 miles, and despite all of his experience, he will be just as excited crossing the finish line as he was back in November 2000. I am immensely proud to have him as a role model. Love you, Dad!

~Adam Shoemaker

[multisportperformance]

Staying on Path

It’s pretty easy to get caught up in the hype of triathlon and running.  Your friends sign up for a race and even if it wasn’t something that was on your radar, you suddenly develop FOMO (fear of missing out).  You drop $700 on an Ironman entry and you are ready to train, train, train!!!

Training is rewarding, but it is hard work!  The bigger your goal, the harder the training.  I sometimes hear athletes becoming overwhelmed, lonely, frustrated and tired.  Below are a few ideas on how to work past those feelings and stay focused on those goals!

It is easy to get overwhelmed.  There are 1000 different plans and approaches to training and reaching that goal.  I would suggest finding a coach that you are compatible with and let them help you organize your training.  Check www.usatriathlon.org for a USA Triathlon Certified Coach.  Asking for help is not a sign on weakness and good coaches will push you when necessary and know when to pull you back when needed.  

Training can be lonely.  Try to find a few training partners either through your coach, local triathlon club or local bike/run/swim club to train with to help ease that loneliness.  Training partners can be tricky though so here are some tips for finding one that is just right for you.

*  Try to find people of similar abilities.  It can be frustrating for you and/or your training partner if you are either too fast or slow.  If you have a training partner that you love and still want to workout together consider a bike class, running on the treadmill or going to the track or pool together.  This will allow you both hit your workout goals but still train together.

*  Make it clear what your workout entails.  You don’t want to show up on a long steady ride day and have them working on tempo and speed.  Nine times out of ten this will lead to you not doing what your training plan for the day calls for.

*  Keep your goals clear.  They may be training to qualify for Hawaii and you may be just trying to finish.  Don’t let their goals become yours for the day.

*  Find people who make you happy.  Training is something we get to do for fun, surround yourself with people who support and encourage you to reach those goals.

*  Don’t underestimate your own company.  Training alone can be a great way to think through problems or just enjoy the quiet of being alone.  

Many times we become frustrated and tired of our training and think we aren’t progressing fast enough.  It’s easy to forget how much you have improved on a daily basis.  Sometimes people even get so frustrated they want to quit.  Try these tips to help prevent that from happening!

*  Make achievable goals.  Having lofty goals is great, but realize that it may take time to get there.  I like to have little goals that my athletes can hit in the interim to show progress.

*  Keep a journal and track your workouts.  Every once and a while go back and look over your training and pat yourself on the back.

*  Repeat a workout that you did earlier in the year and see how your results have improved.

*  Create a vision board.  Write down your goals and put them somewhere that you can see on a daily basis to remind you of what you are trying to achieve. 

*  Tell your children about your goals and remember that you a role model to them for health, commitment, dedication and follow through.

*  Check your diet and sleep.  If you are low on calories and/or sleep, you will become sad and irritable.  Sometimes a nap and a good snack are all you need to bounce back.

*  Race!  Yes, go race.  Racing is a great way to get those competitive juices flowing and enjoy the excitement of the event.

There are many ways to reach that finish line.  Find your path.  Don’t compare it to others.  Enjoy your journey and those who you find may meet on the way!

Kim Bramblett

[multisportperformance]

90 Seconds To Kona

I wasn’t born for endurance events.  I was the chubby kid with a pretty smile, the girl who battled with self confidence, the one you picked last for your team in PE.

When I raced my first Ironman in 2001, it was just to see if I could finish.  I had a Schwinn Super Sport that I bought from the local bike shop and that served me well for the first three Ironman’s that I raced.  I was never fast, but did see results and the goal was always just to try to improve.  I found that for me endurance sports were a great way to shed some weight and keep it off.  It gave me confidence, a great group of friends, goals and was just fun.

In 2014, I was given an opportunity to race at the Ironman World Championships because I had done twelve races.  The Legacy Program allows for athletes who will probably never reach the top levels to get an opportunity to race the biggest race in the sport they love.  

Kona is amazing.  I was hooked and wanted to go back.  Although I am a coach, I hired one to push me harder than I would have pushed myself.  I spent the next two years coming close to qualifying - getting on the podium, but always coming up short.  

I was chosen to be on the Coeur Sports Team, which has given me the opportunity to be surrounded with super supportive women with the same collective goals.  Coeur also has the the best gear around and our coaching company, Multisport Performance, decided to use them for our custom kits!

  Like everyone, this year has had it’s own set of struggles and the race schedule has changed based on some family things.  If you like data, you can clearly see the indecisiveness of the year compared to the peak from last years race. 

Ironman Coeur D’alene was on our radar as this is the last year of the event.  When I showed up I was told I was #24, which is pretty cool.  We did a home stay for the first time which was amazing.  Peewee and his old Navy buddy were able to tell war stories from back in the day.  It was a quick turn around, but it couldn’t have been more perfect.

The swim was awesome.  The bike is super hilly and it got really hot!  My Argon 18 bike felt amazing and rocked it, but I did not do a great job with my nutrition, hydration and electrolytes and felt it at about mile 103 of the bike.  I had enough events to know that it was a bad feeling.  Going into T2 was rough as I got a sick to my stomach/dizzy feeling and my heart rate was super high.  My running has been strong and after I was told I was in 4th place, so I figured once I started running, I would be good!

Yeah, I was wrong.  I felt terrible.  I started walking before the aid stations, through the aid stations, I knew I needed to do damage control and fast.

For as bad as I was feeling and as slow as I was running, no one was passing me.  I made sure to get in some calories, caffeine, hydration.  The race course was three loops of over 8 miles.  After the first loop Peewee told me the first place girl was running 8:30′s (ugh) and the second place girl was kind of far ahead but the third place girl might be within my reach.  I just had to hurry.  

There was no hurry in me though.  I was still working on getting in some fluids, keeping the core cool, getting some calories in.  It was a shame because my legs weren’t hurting at all.  I had a little chat with God and we talked about leaving it in his hands.  I found peace and I was really good with whatever the outcome.  

As I started loop three, Peewee told me the third place girl was through the park already, but to try to pick it up because you never knew what might happen.  Then he caught me on the back end and told me he was wrong and Jerry said I was only 90 seconds behind her.  90 seconds and just over 8 miles - now that was doable.  The calories I took in earlier started to kick in and I was able to pick it up a little.  90 seconds.  You can find 90 seconds!  I stuck my head down and ran.  I stopped talking to the other athletes (sorry!), I stopped talking to the volunteers (sorry!) - at that point the best I could do was a thumbs up.

I tried finding the ladies 45-49 on their calves but couldn’t figure out if they were on their first loop or second loop.  Just keep running.  90 seconds!  Find 90 seconds!!! As I rounded the corner to the finish, I wanted to be done.  I didn’t take time to high-five the crowd, I didn’t take time to fix my race belt over my belly for the picture.  I knew that the video was being recorded and I didn’t even care - I needed 90 seconds and everything would be okay.

I ended up beating her by 30 minutes.

Finishing is always a blessing.  We are so fortunate to be able to do what we do.  Now it was time to see what the slot disbursement would be and if it would be enough to grab a Kona slot.

There were only 41 athletes in my age group so there were only two slots available to the first and second place winners in my age group.  I watched as my other Coeur teammates who were on the podium either got their spot or got a roll down.  I was the only one left and it didn’t look good.  There were so many emotions.  I tried to be good with whatever the outcome, justifying the cost, being gone from home, etc.   Time to get on the podium to get my award.

I congratulated all the ladies and felt dumpy standing next to second place, but being on the podium is amazing.  Then she turned to me and asked me if I was going to Kona.  Ugh!  At this point, I wasn’t in the mood - I said, “No, you are in second place - you are going to Kona.”  Then she replied, “No, I can’t take it.”  Whaaaat?!  Tears.  Hugs.  Could it be true?  Could I finally be “good enough”?

YUP!  After waiting to make sure it wasn’t a bad joke, I gave all my money to WTC for the entry and we high tailed it to the airport to get home.

I want to make sure to thank everyone for your support.  I love my Multisport Performance family - I truly wanted to make you proud.  My amazing friends who came through big time, my Coeur sisters, Laura - my coach, Heidi - who is the reason my legs could kick it in the last 8 miles, Breaththrough nutrition, roka, my awesome Argon 18 bike.  Thank you Jerry, for being a great friend, training partner and keeping Peewee updated with the 90 second goal!  Mostly, my husband and kids who deal with me on a daily basis and love me unconditionally.

I did it!!!  I’m going to KONA!!

[multisportperformance]

Triathlon and Endurance Racing: 6 Steps to Surviving an Injury

When planning and training begins for race season, naturally we only think about the good things happening during the training period—hitting all of our workouts, making big gains in our fitness, and arriving to the start line healthy. As with any sport or physical activity, injury is always a possibility and a risk we take. The majority of us will face an injury at some point, and unfortunately many of these injuries seem to occur at the most inopportune time during the training process.

Most recently, I fell during a training run 6 weeks prior to my A-race of the year, Ironman Boulder. This was a freak accident which crushed the side of my left hand, and I was in surgery a few short days later to repair the damage. With pins in my finger and unable to do any physical activity for 2 weeks, my doctors, coach and myself were unsure if I could even make it to the start line. In a matter of seconds I went from having a perfect training season to almost “game over” for my race. After that 2-week period, I was able to ease back into a semi-normal training routine and I eventually went on to finish Ironman Boulder. My training post-injury was much different than what I had originally planned on, and the goal changed from “A-race” to finishing happy and healthy—and I did just that. If you find yourself in a similar position to mine (I sincerely hope you don’t), I encourage you to take a moment to step back and focus on healing for the short and long term. Here are 6 steps to help you endure the mental aspect of injury, which ironically can be just as difficult as the mental game of endurance training and racing!

1)     Live in the present, not the past or future. You are going to say “if only I hadn’t done this” or “if I had just taken a different road that day”. There are a million scenarios you might play out in your head but none of it will change the present. Also try to avoid from looking too far ahead, your calendar and training schedule can become overwhelming. You can do this by focusing on what you can achieve in the present. After my fall, I swiftly found myself going from a 15-hour training week to zero activity for 2 entire weeks.  During this time, I tried to focus on what was in my hands—especially my mental game and my diet. After doing research, I found simple additions to my diet could aid in bone healing (high calcium, zinc, Vitamin C & K foods). I could also tackle some non-training projects that I hadn’t found the time for such as cleaning out my inbox, organizing drawers, etc.—these small victories kept the feeling of accomplishment going during my otherwise inactive state.

2)     Stay off of social media: This also includes Strava—trust me on this one! Seeing your friends out on the roads without you will leave you upset that you are not out there—this is avoidable when you put the phone and computer away. 

3)     Listen to Others: Your doctor, physical therapist and coach will offer the greatest nuggets of advice throughout the healing process, and they will be much more objective than you and able to see the long-term outcomes. Your thought process is going to be skewed as you will want to focus on the short-term and getting back to your training as soon as possible. Pushing too hard too soon could slow down the healing process, or possibly result in additional, severe damage. Race days come and go, the greatest part of this sport is there is always another race to train and sign up for.

4)     Be ready to make adjustments: It is imperative to remember your long-term goals—for me, I had to acknowledge that having a working hand for a lifetime was worth much more than participating in my upcoming races for the season. I also had to acknowledge that being out there might not be safe for myself or to fellow competitors—especially if I was unable to handle a bike properly. Making the decision to throw in the towel for a 70.3 a month after my fall was difficult but the right one to make—be prepared to know when to walk away, and trust in that decision without looking back.

5)     Expect dark moments to come. A good support system is crucial among your family, friends and teammates. Also try to recognize when you start to feel sorry for yourself—as this will naturally happen—and have someone that you can call to chat or meet up with (and talk about non-training topics). Surround yourself with positive-thinking individuals, as they will be a welcome distraction and help keep the pity party at bay. Accept help as it is offered. I personally looked forward to my small group, family and friends bringing me dinner every night for two weeks as this was a strong reminder of all that I did have rather than what I had lost.  

 6)     Be forgiving of your body. If you’re lucky enough to make it to race day, acknowledge that your fitness might not be where you had planned on it being. Be appreciative of the ability to do what you can in each moment, and thankful and gracious if you do find yourself across the finish line. Also try to keep things in perspective if your injury is short term and recoverable. I have come across a few athletes that have had career-ending injuries and conditions—we are the lucky ones that get to keep coming back to the sport time and time again.

Race days come and go, the great thing about our sport is that there are always more events around the corner, but you only get one body—treat it well!

Coach Tiffany Woods

Multisport Performance

[multisportperformance]

Multisport Performance Athlete of the Week:  Jack Hawkins

A 2016 USAT All American, top 6% in his 40-44 year old age group consistently at his 2017 Ironman 70.3′s and already achieving his 2017 All American status - Jack is one the most friendly, humble, talented, hard working people you will ever meet.  We have been very fortunate to have worked with him for years and have watched him continue to grow in his athletic pursuits.  We wanted to ask him a few questions and share some insight to one our hometown heroes!

Hey Jack!  Tell us about yourself and your family!

I'm a native of Fayette County.  My wife Erin and I were both raised in Fayetteville and we went to Fayette Co. High School, we met in our church youth group.  We've been married for 18-years, no kids, just two greyhounds.  I'm also a UGA and Mercer University graduate.

Erin was diagnosed with Multiple Sclerosis in 2003.  We formed a Bike MS and Walk MS team called Erin's Fight and we've been participating in these events since then.  With the help of our team members, Erin's Fight has raised over $120,000 for the National MS Society.  Our big fundraiser, an annual wine tasting, is at our house this Friday and all are welcome to attend.  http://events.r20.constantcontact.com/register/event?llr=hqdamhuab&oeidk=a07ee6x882r958ca41d

How did you get started in triathlon?

One of my cycling buddies wanted to do the White Lake Half in 2005, I was dumb enough to join him.  I was hooked.  

What is your favorite race?

Anything but IM North Carolina (formally known as Beach to Battleship). Jack did this race one year when it was so cold that he had to stop his bike to drink and eat because he was shivering so much.  Kidding aside, so far my favorite race is probably Ironman Texas (10:55 finish time).  The hot and hilly course at Ironman Texas works to my advantage and the town of The Woodlands is pretty cool with lots of spectators.  

What is it you love about the triathlon?

I like a lot of things about triathlon, the 3 sports provide variability in the activities and I don't get bored, I like the fellowship and camaraderie of my teammates, and the challenge of pushing myself.  

How do you manage training with your work and family schedule?

Erin and I have an agreement on when my workout times are and we've used the same schedule for over 10-years.  Keeping the same training times helps with our communication and our daily planning.  Fitting workouts in can be difficult for me after work, as I usually don't get home until 6:30pm or 7:00pm and I'm tired.  

What is the your best advice for training and/or racing you can share?

When you think about quitting, remember why you started.  

What is your schedule and goals for the rest of the year?

I attempted to qualify for the 70.3 Ironman World Championships in September, so I front-loaded my year and have already done three 70.3 Ironman races so far.  With that effort, I've build up my speed and endurance during this racing season and identified that my cycling is a weak point that I really need to work on.  So for the remainder of the year I'm going to focus on improving my cycling speed.  I'm going to do the Lake Logan Half-IM in August and maybe anther triathlon later on this year.  Bike MS (Tour de Beach) is a big focus in September.  After that, I think I want to try to qualify for Boston and do the Soldier Marathon in November.  2018 will probably include another full Ironman, either Texas or Chattanooga.  

Thank you for taking time out of your schedule to help keep us inspired, Jack!  We will continue to look for you on the podium!

[multisportperformance]

How to Win at Your Next Tri

Your big race is coming up.  You’ve trained hard and are ready.  You tell people you aren’t really “racing”, but participating.  Really though, you have targets you would like to hit and if by chance you got on the podium - well, that would be cool too.  Here’s my advice on how to WIN at your next event.

It’s okay to want to race.  If you find yourself racing your kids to see who can swing the highest or jump on one foot the longest, you might be a little competitive.   It doesn’t mean that you don’t have other more important things in your life, but racing can definitely be fun and rewarding.  There are many reasons to sign up for races - overcome fears, test your abilities, get in shape, visit new places with your friends, set goals and demolish them.  Many times women struggle with the word “race” like it is a bad thing but it’s really just an event used to train towards and try hard at.

What if I don’t measure up?  There are two concerns people have about measuring up - one is measuring up to your own expectation and the other is measuring up to others expectations.  Let’s be honest - most people don’t care how you do.  Your children are going to still love you if you are two minutes off your expected finish time.  Your husband is still going to love you if you walk parts of the run course. I promise you, your triathlete friends don’t care as much as you might think about your performance.  Your tri-friends and teammates have a lot to balance in their own lives and as much as you think they care about how you perform, I can guarantee they are super focused on themselves.  If they do care and tear you down or give you the stink eye, you may want to reevaluate your friendship.  Now measuring up to your own expectations is a little different and far more important.

You need to try.  Yes, try.  Trying is key to winning.  As long as you are trying, I guarantee you will feel like a winner.  So what does that mean? 

Check your heart rate and keep it in the predetermined ranges.  You will have trained with this and should know what to expect.  If you see your heart rate fall as you race, make a conscious effort to raise it and your effort level.  I will ask myself while racing, “Are you still trying?”  If you answer yes, you are good.  If you can try a little more, make that change.

Eat and hydrate like you know you need to do to be successful.  One reason you see your heart rate drop is because you may be lacking energy or calories.  Realize that and make the changes necessary to get back on target.  If your heart rate is rising for no reason, make sure you are hydrating properly.  Understand that this is all in your control and is very important to be successful.

Use proper form to get the most out of your swim stroke, pedal stroke, run gait.  Stay present and focus on what you are doing at the moment.  Don’t let your mind wander off and start to worry about the run while you are swimming.  

Listen to your breathing and use that as a tool if you do not have heart rate data.  Perceived exertion is a great tool that can be used if you don’t have a heart rate monitor or your technology breaks.

Thank the volunteers and sometimes even tell a competitor good job.  It’s good karma that will come back to help you when needed.  These wonderful people have given up their morning for you to have this great opportunity, make sure to acknowledge them.

Attitude - 99% of you are not getting paid to race.  Have fun out there.  Negativity will slow you down and can ruin the experience.  Maybe it’s your day and maybe it’s not, but it’s not the end of the world if things aren’t going your way.  Those are great days to take the opportunity to cheer for other athletes and encourage those around you.  

Control what you can.  You can’t control who races and what they are doing at the moment, but you can control whether or not you are trying.  I have had athletes “win” their age groups, but disappointed with their performance because they didn’t give their best effort.   I have also had athletes who have given their best effort, but not win.  This second athlete was far more satisfied because they knew that they did the best they could for that day.  

And isn’t that really what it’s all about, doing your best?  Do that and I guarantee you will be a winner at your next event.

Kim Bramblett

[multisportperformance]

5 Reasons to Ride Solo

I love to ride with friends, period. There are times when I need to be challenged by faster cyclists, prefer the company on a long ride, and need the accountability of other athletes. However, when I first starting riding 10 years ago, I had very few cycling buddies and 90% of my workouts were solo. I learned a great deal during those years, but I came to truly love the sport when I started riding in groups. Consequently my solo rides came to an abrupt halt when I started riding outside with groups, and also when I started cycling indoors on a trainer. After recently completing my first long, solo, outdoors ride in what felt like in ages, I remembered how rewarding cycling alone can be. And while I still love a good group ride, it was fantastic to experience once again the independence of just a bike, the road and myself. Here are my top 5 reasons to ride solo (every once in a while):

·        Race Preparation: In order to perform to your highest standard it is important to include practices that simulate race-like conditions, which means incorporating solo rides into your training. Triathlon is nothing but an individual sport on race day!

·        Prevent Drafting: Unless you are a draft-legal race like the International Triathlon Union (ITU), drafting on race day will be accompanied with a penalty if caught. While we compete as individuals, many athletes continue to draft during the bike leg.  For those that reason the reward of gaining speed and conserving energy outweighs the forfeited time in penalties (especially for long course events), remember that athletes do not always take kindly to this attitude or action. Riding in groups and continually drafting can lead to bad habits that transpire on race day, even if unintentional. This is a sport where nothing is given, everything is earned. Don’t get me wrong—riding in groups is a great way to practice bike handling and passing skills that you will need come race day. But by riding solo, you are minimizing the tendency and habit to draft behind someone else on the big day.

·        Physical Strength: Training plans are essential in achieving higher levels of success. It is much easier to accomplish your training plans goals and stay on schedule when you are on your bike by yourself rather than going along with the group plans. You will also end up working harder and gaining more muscular endurance when there isn’t anyone in front of you “pulling” and reducing the effort needed on your behalf.

·        Mechanical Skill: There will come a day when you experience a mechanical problem on your bike like a dropped chain, brake rub, or the all-too-dreaded flat tire. While it is tempting to let the cyclist with the greatest mechanical skills talk you through it or even fix the problem for you, there is more to gain when you tackle the issue first-hand without assistance. The caveat to this advice is to know your skill level and operate to this level (and not much further)—for instance, if your derailleur breaks or if the safety of the bike is compromised due to a mechanical issue, a phone call to a friend or Uber ride is warranted!

·        Mental Strength: The simple fact of knowing that you did something completely on your own is reason enough to hop on your bike solo. Riding alone forces you to be aware of your surroundings, take responsibility for all needs such as gear and nutrition, focus on yourself and your training plan, and prepare for race day. A positive and confident attitude is one of the greatest assets you can have in your back pocket.

Before you strap on your helmet and hop on your bike alone, there are a few additional safety items to incorporate into solo adventures:

·        Let a family member or friend know you are going to be on the road by yourself. Give the person a start and end time, and let them know once you are done. Ask the individual to contact you if they do not hear back from you at a certain time.

·        Follow the rules of the road. Not only will you be more predictable to fellow drivers, you will reduce the chance of confrontation from motorists.

·        Carry extra identification (in addition to your driver’s license) such as an ID bracelet that provides personal information, emergency contacts and allergies.

·        Pack your cell phone, flat tire repair items, a general bike tool, $5-10, and plenty of water and food.

Happy solo riding!

Coach Tiffany Woods, Multisport Performance

[multisportperformance]

Make it Personal

This past summer I had one of the most enjoyable triathlon seasons I have ever had in decade racing in this sport. The one aspect that made it so special was that I raced only one person the entire summer—myself.

It all started a few summers ago when I found myself on the podium for the first time ever, and from then on I was hooked on the competition aspect of the sport. Before that, finishing had been enough to satiate my feelings of accomplishment. In my early years in triathlon, I would often stop in the middle of races to help other athletes by fixing bike mechanical issues, or I would turn around on the run to pick up a friend needing encouragement to the finish line. My overall time was not important to me, and I enjoyed all that race day had to offer. But after the first age-group award, my previous mindset began to slip away as I started to calculate my self-worth on how I ranked among the overall and age-group competition. And I started to lose the athlete I wanted to be.

A catalyst for change occurred when I was sternly and wisely told to “get out of my own head, and just race.” How transformative those simple words were. I began to cut myself some slack and stopped creating excuses when things went awry on race day. Eventually those “hiccups” became part of the journey and something to feel proud of for overcoming—there is always something unexpected that happens on race day, and that is part of the sport that we athletes try to accept. I also stopped checking the boards immediately after finishing a race to see my place or saying “what if…”, and I instead spent those post-race moments creating a mental checklist of what to be proud of and on what had gone right. I am now racing with more heart as I give each moment during the race everything I have instead of looking around trying to read the age numbers on fellow racers, or telling myself that I should have/could have done something different.

Rather than focusing on beating the person on top of the podium or the clock, I now consistently focus on beating myself. I pay far less attention to what others are doing, but rather on what I can do better—both physically and mentally. This sport is meant to be fun, rewarding and feeling like you conquered the world, because to others looking in, we already have.

Goals are important, and I still set quite a few of them each race season. Each goal is about myself now, as I make it personal. I encourage you to make your goals and races personal, and together we can strive on a team full of confident athletes.  

Cheers, Coach Tiffany

[multisportperformance]

How to Stay Sane in an Uber Competitive Triathlon Enviroment

Does it feel like your friends are riding 400 miles/week, running track every day and swimming faster than Michael Phelps?  You are not alone.  Fear not, we have put together some tips to help you stay sane when it feels like the rest of the triathlon world is on the verge of winning gold at the Olympics.

Keep your workouts to yourself.  You don’t need to share your workouts or post workout data/results with anyone other than your coach.  Your coach understands your goals and has a plan to achieve that goal.  It is why you hired them.  Had a great workout, GOOD!  Share that with your friends.  “I hit my targets today!” is an excellent statement.  Sharing workout metrics creates an environment of competition that should be saved for the race course.  Sharing your Ironman training workouts with someone preparing for a sprint distance triathlon, is like comparing apples and oranges.  One person will think they are not doing enough volume and the other will wonder why they aren’t doing speed work every day.  Let’s also not forget the interpretation of data can be skewed.  Data and workouts are proprietary information that again, need to be kept that way.

People working out during the week and posting it on Facebook is so not FAIR, right?!  Yes, absolutely.  But think about it, many of those people are just as annoyed with you for posting your awesome group ride on the weekend because they either have to work Saturday/Sunday or have family obligations they have to meet.  If it bothers you to the point of making you sad, hide them.  You can still be friends, but there is no need to cause yourself angst.  You can check in with them after your long ride or run when you are super happy with yourself.

We all have this friend.  They love to win.  Honesty, we all love to win, but you will do better keeping TRAINING - training and RACING - racing.  Follow your plan.  Use each other to get better, but realize that some people will train better than they race and some people race better than they train.  If you find yourself constantly feeling like you are racing on your training days, maybe you should discuss how you feel with your training partner or get another training partner.  Another great option is to sometimes train alone.  Training alone is a great way to stay on target and also builds mental strength.

Let’s be honest, when you are tired or overwhelmed, are you the “Debbie Downer” of the group?  Trying to balance work, family and training can be overwhelming!  Try to remember why you workout as this is DIFFERENT for everyone.  Are you trying to qualify for 70.3 Worlds or Age Group Nationals or are you trying to beat your race time from last year?  Maybe you want to lead a healthy lifestyle and use triathlon to stay happy and sane. NONE of those reasons is better than another.  None of our athletes are getting paid to race, so there should be an element of fun involved.  Not having fun?  Figure out why.  Is it workout related or is it work and/or family related.  Either way, discussing it with your friends is great - but if you find yourself constantly complaining be mindful that you may be affecting others around you.  Negativity is contagious.  Having to constantly lift someone up is exhausting and a quick way to lose training partners.  It could be that your workouts are too hard - in that case discuss them with your COACH so that together you can determine what action needs to be take place - adjustment of the schedule, nutrition, sleep patterns or possibly adjustment of your goal.

Best way to stay sane?  Stay focused, stay positive, be aware that your goals are different than those around you, keep your training between you and your coach, help those in need but understand that it is okay to want to be around positive people, communicate with your training partners and coach, get enough sleep and drink lots of water!  

Mostly, remember that this is what we do for FUN!  It can be hard and sometimes challenging, but always keep it fun.

Kim Bramblett