Happy Tuesday!
I have running for over 25 years (that is a scary number) and have been running all through the year. In the beginning, I ran rain or shine, in snow, sleet, freezing rain and sub-zero temperatures. My goodness, I could be a postal worker! I wore my "I can run in anything" as a badge of honour. I loudly pronounced to anyone that would listen, "I would never run inside. . . that is not really running." As my body started to deteriorate (it happens to us all), my high and mighty thinking started to change.
I am now a die hard treadmill runner. I love it! That is my confession. If the weather turns, even a little, I am inside on my treadmill. It didn't help that my husband bought me one for Christmas a few years ago. I had a flat screen TV installed and now I spend almost every morning "in the bunker". I set up my bike on a wind trainer right beside and now I have no excuses to miss a workout. Last week, I shared my favourite indoor cycling session so this week, you get one of my favs on the treadmill.
Before we get to the details a few comments about treadmill training:
1. Invest in a Heartrate monitor: This is the best measure of exertion. An important piece of data is your target heart rate zone: Start with your maximum heart rate = 220 - age. This is a good estimate but it is still an estimate! From here you can figure out 75% of max (as an example)
2. Set your treadmill with some incline: I like 1 to 1.5% incline as this better simulates outdoor running. I remember when I first started doing this, it felt soooo hard but I did adapt after about 3 weeks.
3. Make sure the room is well ventilated: Even though I call my workout room "the bunker", I usually have a fan running to keep the temperature down and the environment pleasant.
Let's get to it!!!
WARM UP 10 minutes easy (HR 60% of max)
MAIN SET 5 x 5 minutes as [1 minute sprint (85% - 90% of max) with 4 minutes recovery] For the recovery, walk for 1 minute and then easy run for 3 minutes. The important part is to allow your heart to recover and be below 70% of your max. Also, keep good form when sprinting. . . high knees and relaxed shoulders.
COOL DOWN 10 minutes easy (HR 60% of max)
This is similar to last week's bike session in that you can add as many sets of 5 minutes you want. This is a 45 minute workout so it is easily paired with a swim or a ride.
Enjoy and send me your feedback on this session :)
Tuesday 29 November 2011
Monday 28 November 2011
Inspiring Ourselves
Hello Divas,
So often we look for inspiration outside ourselves. We receive a quote from a friend or watch a movie for some spark of motivation. I love to surround myself with things, people, books, movies, practically anything to inspire me. I get a renewed energy from it. I was wondering this weekend if we could derive this energy from ourselves or within ourselves.
For the past few days, I was fortunate to hang out with my daughter and her buds. If you are a mother of a daughter, you know how fleeting these moments can be and how precious they are. As usual, I wanted to make a good impression and be thought of as "cool" (I am sure there is a better, more current reference to a parent one deigns to spend time with). As I regaled the girls with a few of my best race experiences, I looked at their faces . . . .and for a split second, I realized my activities; my training; my racing inspired them and for that matter, inspired me too! I was again reminded how important it is to slow down and take stock.
I am sure all of you have had some great learnings that others would benefit from but what about reminding ourselves and inspiring ourselves.
This may not be the slickest segue but I will be beginning a series of interviews with triathletes in the next week or so. The conversations will be with tri-gals of all abilities and experiences. My hope is that we all garner a bit of inspiration and motivation from them.
Feel free to post a question or a story. . . .I always love to hear from a sister!
So often we look for inspiration outside ourselves. We receive a quote from a friend or watch a movie for some spark of motivation. I love to surround myself with things, people, books, movies, practically anything to inspire me. I get a renewed energy from it. I was wondering this weekend if we could derive this energy from ourselves or within ourselves.
For the past few days, I was fortunate to hang out with my daughter and her buds. If you are a mother of a daughter, you know how fleeting these moments can be and how precious they are. As usual, I wanted to make a good impression and be thought of as "cool" (I am sure there is a better, more current reference to a parent one deigns to spend time with). As I regaled the girls with a few of my best race experiences, I looked at their faces . . . .and for a split second, I realized my activities; my training; my racing inspired them and for that matter, inspired me too! I was again reminded how important it is to slow down and take stock.
I am sure all of you have had some great learnings that others would benefit from but what about reminding ourselves and inspiring ourselves.
This may not be the slickest segue but I will be beginning a series of interviews with triathletes in the next week or so. The conversations will be with tri-gals of all abilities and experiences. My hope is that we all garner a bit of inspiration and motivation from them.
Feel free to post a question or a story. . . .I always love to hear from a sister!
Tuesday 22 November 2011
Balance - Hah!
Happy Tuesday Divas,
Balance - It is hot topic around any gathering of women. Do you have it? How do I get it? How can I maintain it? In the course of any normal day, balance is hard fought for and won by any woman. Add in the triathlon factor and GOOD LUCK!
Most TriDivas I know are not full time athletes. . .as we like to say at the starting line. . ."I am not paying the rent with my race winnings." So then how do these amazing women walk the tightrope of work, family, extended family, friends, training, racing, etc.? In keeping with the theme of 'I can only tell what I do', indulge me in sharing a few of my insights.
I remember when my kids were really young and I used to fret constantly about their nutrition, their sleep, their activity level. . . .you name it, I was fretting. One day, I came across a great little article about kids' eating and the Canada Food Guide (ah, yes the CFG. . .remember that pyramid of colour on the fridge or was it a pie chart?). I always strived to get the right number of vegetables, fruits, meat or alternatives, and dairy every day for my family. The piece of gold from the article was "Try to get all the right elements of the CFG in a week" IN A WEEK!?!?!?! Instead of every day?. . . Are you kidding?. . . You mean I could actually let go and allow them the luxury of eating a whole plate of fruit for a meal! This changed my life (and my families' life as well) Now I know what you are thinking . . .No I did not start cooking a big head of broccoli for supper. I continued to offer all the food groups, I just stopped obsessing about my kids eating the 'balanced' way everyday and took a more global (weekly or monthly) look at it.
I started doing the same thing with my own balance. What are the components of my day? Do I have to have all of them everyday? Consider your balance in a much larger sense. Ask yourself if you are getting what you need on a weekly basis. . . .on a monthly basis. When I allowed my kids to decide what they wanted to eat from the choices on the table at meal time, they actually became more in tune with what they needed not what was prescribed on the fridge pie chart.
So take inventory, look at the components and write them down. You can then make a weekly, monthly or yearly plan rather than killing yourself to get it all in everyday.
Feel your way to a balanced lifestyle and be sure to report back :)
Cheers,
Balance - It is hot topic around any gathering of women. Do you have it? How do I get it? How can I maintain it? In the course of any normal day, balance is hard fought for and won by any woman. Add in the triathlon factor and GOOD LUCK!
Most TriDivas I know are not full time athletes. . .as we like to say at the starting line. . ."I am not paying the rent with my race winnings." So then how do these amazing women walk the tightrope of work, family, extended family, friends, training, racing, etc.? In keeping with the theme of 'I can only tell what I do', indulge me in sharing a few of my insights.
I remember when my kids were really young and I used to fret constantly about their nutrition, their sleep, their activity level. . . .you name it, I was fretting. One day, I came across a great little article about kids' eating and the Canada Food Guide (ah, yes the CFG. . .remember that pyramid of colour on the fridge or was it a pie chart?). I always strived to get the right number of vegetables, fruits, meat or alternatives, and dairy every day for my family. The piece of gold from the article was "Try to get all the right elements of the CFG in a week" IN A WEEK!?!?!?! Instead of every day?. . . Are you kidding?. . . You mean I could actually let go and allow them the luxury of eating a whole plate of fruit for a meal! This changed my life (and my families' life as well) Now I know what you are thinking . . .No I did not start cooking a big head of broccoli for supper. I continued to offer all the food groups, I just stopped obsessing about my kids eating the 'balanced' way everyday and took a more global (weekly or monthly) look at it.
I started doing the same thing with my own balance. What are the components of my day? Do I have to have all of them everyday? Consider your balance in a much larger sense. Ask yourself if you are getting what you need on a weekly basis. . . .on a monthly basis. When I allowed my kids to decide what they wanted to eat from the choices on the table at meal time, they actually became more in tune with what they needed not what was prescribed on the fridge pie chart.
So take inventory, look at the components and write them down. You can then make a weekly, monthly or yearly plan rather than killing yourself to get it all in everyday.
Feel your way to a balanced lifestyle and be sure to report back :)
Cheers,
Thursday 17 November 2011
My Favorite Indoor Training Sessions
Happy Thursday,
In keeping with the off-season theme, I thought I would share one of my all-time favourite workouts to do inside during the winter. Training inside can be an integral part of your race prep and in our neck of the woods, a necessary evil.
Bike Training:
Indoor bike training can make a huge difference to your early spring fitness. A wind trainer can be purchased for around $200 (of course, you can spend more if you like). Make sure you get the little foot (that's what I call it) to prop up the front wheel. This way you don't feel too much pressure on your shoulders and elbows.
Here is one my favourite sessions:
In keeping with the off-season theme, I thought I would share one of my all-time favourite workouts to do inside during the winter. Training inside can be an integral part of your race prep and in our neck of the woods, a necessary evil.
Bike Training:
Indoor bike training can make a huge difference to your early spring fitness. A wind trainer can be purchased for around $200 (of course, you can spend more if you like). Make sure you get the little foot (that's what I call it) to prop up the front wheel. This way you don't feel too much pressure on your shoulders and elbows.
Here is one my favourite sessions:
- Warm Up: 10 minutes easy
- Drill: 8 x 90 seconds alternating right leg only and left leg only. NOTE: Try to be as smooth as possible through the entire rotation. . . don't bottom out and stall at 6 o'clock
- Main: 45 minutes as 9 x 5 minutes (3 min 90 RPM & 2 min 110 RPM) Put the chain in the large gear in the front and 2 or 3 gears down from the top on the back. Your heart rate won't be especially high but boy will you sweat!
- Cool Down: 10 minutes easy
I really like this workout because it doesn't take too much time and it has a bit of everything: drill and quality. I do this session once a week throughout the off season. I can easily make it longer by adding sets of 5 minutes. The other training advantage of these rounds of 5 minutes, it teaches you to sit in a pack (draft legal races) and to surge out front when necessary. When you see a break away in a cycling race, those guys who "jump" off the front (technical term) they only put in a huge effort for a few minutes and then they are away. . . . . That is the strategy anyway.
Okay readers, if you have a great bike workout. . . post it! I love trying new stuff. It really shakes the cobwebs out and keeps us all motivated till spring :)
Start spinnin' Divas!!
Monday 14 November 2011
Reasons to train in the off season
Welcome to Monday,
How did a whole week go by!
More importantly, where did that white stuff come from? For those of you lucky enough to live where the snow doesn't fly, this may be a foreign concept. If you have not figured it out, it snowed over the weekend!!!
As a multi-sport clan, we immediately think about how this will affect our training. Will I run long inside or out? Where are all my winter training clothes? Should I take a break? Should I ramp it up? Today, I wanted to address more important questions (or answers depending on how you look at it). What will my training look like this winter? Is it really worthwhile to train in the off-season?
Let's look at the top 5 reasons to train in the off season:
5. Cycling all winter will definitely help your tri racing next year. I could not believe how much more comfortable I felt in the spring when I cycled all winter. Find a spinning class and/or a triathlon cycling class. If you don't like the crowds, hunker down, buy some DVDs and get after it. Future posts will have some of my favourite workouts that will get your sweat on.
4. Working on your weakness is one of the best ways to stay motivated in the off time. Of course, for me #5 and #4 are the same. Most tri-gals I know, like to swim more as this is their weak spot. Again, research some swim groups. One year, I added a swim workout each week (4 total) and what a difference!!!! I no longer looked like I was drowning and could almost keep up to my 11 year daughter. I finally started to 'feel' the water rather than just flailing.
3. Signing up for a "winter race" will definitely kick your butt. Many larger centres have aquathons (swim/run). You can't have any expectations for these off season races, just get in there and have fun. Find a buddy (a sister!) and do them together.
2. Try something new . . . . new sport, new exercises in the gym, new workout gear. When I added yoga into my week of training, I felt so much better. I don't know if it was the extra stretching or the nap at the end but I love it and get to my mat at least twice a week.
AND THE NUMBER ONE REASON TO TRAIN IN THE OFF SEASON IS . . . .
What the heck else are you going to do? Let's face it, multi-sport training is a lifestyle choice. I have taken breaks and when I do return to swimming, riding or running, I always realize how much better I feel when I am moving.....
So Keep Moving. . . .
How did a whole week go by!
More importantly, where did that white stuff come from? For those of you lucky enough to live where the snow doesn't fly, this may be a foreign concept. If you have not figured it out, it snowed over the weekend!!!
As a multi-sport clan, we immediately think about how this will affect our training. Will I run long inside or out? Where are all my winter training clothes? Should I take a break? Should I ramp it up? Today, I wanted to address more important questions (or answers depending on how you look at it). What will my training look like this winter? Is it really worthwhile to train in the off-season?
Let's look at the top 5 reasons to train in the off season:
5. Cycling all winter will definitely help your tri racing next year. I could not believe how much more comfortable I felt in the spring when I cycled all winter. Find a spinning class and/or a triathlon cycling class. If you don't like the crowds, hunker down, buy some DVDs and get after it. Future posts will have some of my favourite workouts that will get your sweat on.
4. Working on your weakness is one of the best ways to stay motivated in the off time. Of course, for me #5 and #4 are the same. Most tri-gals I know, like to swim more as this is their weak spot. Again, research some swim groups. One year, I added a swim workout each week (4 total) and what a difference!!!! I no longer looked like I was drowning and could almost keep up to my 11 year daughter. I finally started to 'feel' the water rather than just flailing.
3. Signing up for a "winter race" will definitely kick your butt. Many larger centres have aquathons (swim/run). You can't have any expectations for these off season races, just get in there and have fun. Find a buddy (a sister!) and do them together.
2. Try something new . . . . new sport, new exercises in the gym, new workout gear. When I added yoga into my week of training, I felt so much better. I don't know if it was the extra stretching or the nap at the end but I love it and get to my mat at least twice a week.
AND THE NUMBER ONE REASON TO TRAIN IN THE OFF SEASON IS . . . .
What the heck else are you going to do? Let's face it, multi-sport training is a lifestyle choice. I have taken breaks and when I do return to swimming, riding or running, I always realize how much better I feel when I am moving.....
So Keep Moving. . . .
Monday 7 November 2011
Another Woman I admire
Welcome to Monday,
When I first started this blog, I mentioned a great woman who, at the time, received the Order of Canada. It had to be one of the most public acknowledgements of a life spent volunteering, contributing and being just basically being Diva-esque! (see September 15)
Today, I want to let you know about another amazing gal among us. I am not sure if you are in the loop but the Canadian Olympic Committee has pre-selected two athletes for the 2012 London games. To back track a bit, it is important to note how difficult it is to make the team as a triathlete. Those countries in the International Triathlon Union can send up to two athletes by gender (2 men and 2 women). Crazy odds! As a result of our past performances at the Olympic level (thanks, Simon!), Canada is entitled to 3 spots per gender. Both Simon Whitfield and Paula Findlay have been nominated to represent Canada at the games. . . . .even as I write it, I get a chill.
Now, Simon will bring incredible experience and depth to the team so huge kudos to him but I want to dedicate the rest of my time with you to Paula.
I was saying to my family over the weekend, "How cool is this? I actually know her!" And by her, I mean Sheila Findlay who is, I am proud to say, one of my posse. Sheila is the selfless Mom and CEO of her Findlay brood. I am sure we find her picture beside "supportive" in the dictionary. Anyone who knows Sheila can attest that she is totally there for her kids. When one of your kids is so athletically gifted, it would be easy to put all your parenting eggs in that basket. Not so with Sheila! All her kids are fantastic in their own way and Sheila makes each one of them feel special and unique.
Now, as parents, we claim to do that but Sheila is actually good at it!
She is also a kick-a## athlete in her own right. She was a national level rower, varsity runner and swimmer. She has medalled as a member of the national age-group teamat Triathlon World Championships. If I asked her what she is most proud of, I can guarantee you it will be something about her husband or her kids.
I know that Paula really appreciates the support she gets from Sheila, Max and her siblings and Sheila would be the first to shy away from any kind of public acknowledgement of her contribution (think Order of Canada). I also know as a mother/supporter of an athlete that whenever I get some gratitude, I am buoyed up by it.
So I ask you, readers, who is supporting you?
Have you thanked them lately?
Take a moment, call them, email them or even just send out positive intentions. You will be better for it.
Congratulations Paula. We, all the divas, are so proud of you!
Cheers :)
When I first started this blog, I mentioned a great woman who, at the time, received the Order of Canada. It had to be one of the most public acknowledgements of a life spent volunteering, contributing and being just basically being Diva-esque! (see September 15)
Today, I want to let you know about another amazing gal among us. I am not sure if you are in the loop but the Canadian Olympic Committee has pre-selected two athletes for the 2012 London games. To back track a bit, it is important to note how difficult it is to make the team as a triathlete. Those countries in the International Triathlon Union can send up to two athletes by gender (2 men and 2 women). Crazy odds! As a result of our past performances at the Olympic level (thanks, Simon!), Canada is entitled to 3 spots per gender. Both Simon Whitfield and Paula Findlay have been nominated to represent Canada at the games. . . . .even as I write it, I get a chill.
Now, Simon will bring incredible experience and depth to the team so huge kudos to him but I want to dedicate the rest of my time with you to Paula.
I was saying to my family over the weekend, "How cool is this? I actually know her!" And by her, I mean Sheila Findlay who is, I am proud to say, one of my posse. Sheila is the selfless Mom and CEO of her Findlay brood. I am sure we find her picture beside "supportive" in the dictionary. Anyone who knows Sheila can attest that she is totally there for her kids. When one of your kids is so athletically gifted, it would be easy to put all your parenting eggs in that basket. Not so with Sheila! All her kids are fantastic in their own way and Sheila makes each one of them feel special and unique.
Now, as parents, we claim to do that but Sheila is actually good at it!
She is also a kick-a## athlete in her own right. She was a national level rower, varsity runner and swimmer. She has medalled as a member of the national age-group teamat Triathlon World Championships. If I asked her what she is most proud of, I can guarantee you it will be something about her husband or her kids.
I know that Paula really appreciates the support she gets from Sheila, Max and her siblings and Sheila would be the first to shy away from any kind of public acknowledgement of her contribution (think Order of Canada). I also know as a mother/supporter of an athlete that whenever I get some gratitude, I am buoyed up by it.
So I ask you, readers, who is supporting you?
Have you thanked them lately?
Take a moment, call them, email them or even just send out positive intentions. You will be better for it.
Congratulations Paula. We, all the divas, are so proud of you!
Cheers :)
Thursday 3 November 2011
What is coming up at TDN
Happy Thursday,
This is a housekeeping post just to keep you in the loop and let you know about what is coming up.
There was great response from the "Mean Girls" post and I realized that there are a lot of divas out there reading me even though they are not 'actively' participating on the blog. I guess this is one of the realities of the virtual life. We need to trust that our messages are being sent and received at some level. (Kind of like Jodie Foster in Contact - one of my favs!). Anyway, I digress. . . . just keep sending me ideas, posts or just positive vibes!
As for what is coming up:
Plans are in the works for some triathlon product reviews where I will give the straight goods about everything from apparel to equipment. Stay tuned to find out what is the latest and greatest!
I had a brilliant idea (ok maybe I am the only one who thought it was great) to do some training group reviews. Just as the foodies go around to restaurants, eat and then critique, I was thinking I could do the same for local workout groups (swim training, spin classes, run groups, etc.) If you know of some good places or places you have wondered about but never bothered to check out, let me know. I will probably start with my own favourites but who knows, I might show up at your workout (be afraid. . . .be very afraid!!)
I have lined up a few tridivas to interview so stay tuned, I might even try to add photos (yikes my techno abilities continue to astound!)
I am still hoping for some questions for the Q and A posts so fire away! I may not have the definitive answer but we can at least start the conversation.
You can email me at mathdva@hotmail.com or leave a post on the blog.
That's all for now. . . . read me later. . . . alligator.
Cheers!
This is a housekeeping post just to keep you in the loop and let you know about what is coming up.
There was great response from the "Mean Girls" post and I realized that there are a lot of divas out there reading me even though they are not 'actively' participating on the blog. I guess this is one of the realities of the virtual life. We need to trust that our messages are being sent and received at some level. (Kind of like Jodie Foster in Contact - one of my favs!). Anyway, I digress. . . . just keep sending me ideas, posts or just positive vibes!
As for what is coming up:
Plans are in the works for some triathlon product reviews where I will give the straight goods about everything from apparel to equipment. Stay tuned to find out what is the latest and greatest!
I had a brilliant idea (ok maybe I am the only one who thought it was great) to do some training group reviews. Just as the foodies go around to restaurants, eat and then critique, I was thinking I could do the same for local workout groups (swim training, spin classes, run groups, etc.) If you know of some good places or places you have wondered about but never bothered to check out, let me know. I will probably start with my own favourites but who knows, I might show up at your workout (be afraid. . . .be very afraid!!)
I have lined up a few tridivas to interview so stay tuned, I might even try to add photos (yikes my techno abilities continue to astound!)
I am still hoping for some questions for the Q and A posts so fire away! I may not have the definitive answer but we can at least start the conversation.
You can email me at mathdva@hotmail.com or leave a post on the blog.
That's all for now. . . . read me later. . . . alligator.
Cheers!
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