The Tour for Dummies

Happy Wednesday!

The beginning of July debuts my favourite time of year to hunker down and live in front of my TV.  I am sure you have some shock and dismay as I share that I am actually a couch potato in July.  Don't get me wrong. . . .I am still swim, ride and run but the rest of my time is spent absorbing, obsessing about the Tour.. . . . That would be the Tour de France (henceforth referred to as the Tour).  One of my training buddies suggested that I write a blog about the Tour and in thinking about it, I thought, "I don't know enough about to speak intelligently on the the Tour."  It reminded me of a comment a coach made when I asked him if I could try road racing (on a bike).  I was ready for the inevitable feedback:

You are not fit enough.


You don't train enough.


You don't have the right bike.


You are too old.

All of this, I had rolled over in my own head so it came as a shock when he said, "You are not smart enough."  I had three letters for him, first one W and last one F (you get the picture).  How is it possible that I am not smart enough?  It is cycling, for gosh sakes!!!  If you hadn't noticed my handle (email and car) is mathdva!  I may be old, slow, and ill-equipped but low IQ, I think not!  After that, I took it upon myself to get educated about cycling and there is no better place to get schooled than watching the Tour.

If you have always wanted to know how it works or at least, sound cool at your next dinner party, here are some basics:

The most important aspect of professional cycling that most people miss is that it is a TEAM SPORT.  In the TDF (the Tour), teams have 9 cyclists and each has a role.  Some some are sprinters, some are climbers, one is the team leader and the rest WORK!  For today, let's focus on the overall race.  it is easy to get caught up in the many classifications but, in simplifying the race, I think you will see how important the team is.

GENERAL CLASSIFICATION


The overall winner of the TDF wears the yellow jersey (le maillot jaune) and it is revered in all pro cycling.  It is the Stanley Cup, the Grey Cup, the World Cup, the World Series, I could go on but I think you get it :)  It is earned by the rider with the fastest accumulated time over three weeks of racing through France.  The race is divided into 20 stages with a prologue (at the beginning).  One year they ride clockwise around France and the next, counterclockwise.  I tell people all the time that you must watch from the beginning in order to keep everything straight but it has already started so let's see if I can catch you up.

Teams that have a GC contender (GC = general classification) will work only to get this one guy to the top of the podium.  In my estimation, this really is a gentlemen's sport.  How many athletes do you know will ride 150 to 200 km everyday so that the 'alpha' (my word) can get the glory?  Was Lance a great bike rider? Cadel Evans? Alberto Contador?  Absolutely but they needed a great team to get there.

Ok let's back things up a bit, look at these results from this week:

RANK RIDER TIMES GAP 1 CANCELLARA Fabian 20h 04' 02'' 2 WIGGINS Bradley 20h 04' 09''  + 00' 07'' 3 CHAVANEL Sylvain 20h 04' 09''  + 00' 07'' 4 VAN GARDEREN Tejay 20h 04' 12''  + 00' 10'' 5 BOASSON HAGEN Edvald 20h 04' 13''  + 00' 11'' 6 MENCHOV Denis 20h 04' 15''  + 00' 13'' 7 EVANS Cadel 20h 04' 19''  + 00' 17'' 8 NIBALI Vincenzo 20h 04' 20''  + 00' 18'' 9 HESJEDAL Ryder 20h 04' 20''  + 00' 18'' 10 KLÖDEN Andréas 20h 04' 21''  + 00' 19''

The cyclists (otherwise known as the peleton) have been riding 817 km and the leader (yellow jersey) has covered that distance in a little more that 20 hours.  Everyone else is compared to him . . . .+7 sec or +2:05.  Every day, as they race, his competitors will try to be faster than him.  It means that to move up the GC (see above), you need to make up time on the leader or the guy ahead of you.  This is why the terrain of each day is so critical.  If it is really hilly, (or rather mountainous), riders have a chance to attack and gain time on the leaders.  This is the smarty-pants part.  The great cyclists are always on the lookout for an opportunity to gain time.  Anyone who is serious about winning has already ridden every critical stage a few times in training.  They have probably already ridden the entire course!

Your TDF homeward until the next blog is to follow le maillot jaune and watch for any changes in the GC.  I follow the Tour on twitter @letour.  It is free and supplies you with all the stats you need.  I have added the main website for TDF (check the right hand side of the blog)

Next time, I will be looking at the race within the race within the race.

Vive le Tour!!!!

Words make all the difference!

Happy Thursday Readers,

Summer has certainly taken hold in my neck of the woods and I am sure you are knee deep in mid-season training.  You have scheduled all your bricks, hill sessions, swim training (open water, of course), massage appointments and strength training workouts.  Seems like every body part is cared for, obsessed over and scheduled.  Have you considered one of the most important muscle groups?

Yes, people, I am talking about your brain!!!

Mental training can make or break your race day experience.  Now, like you, I have heard that a million times and although I think of myself as a wordsmith (or least, wordsmith in training), I am always astounded by the power of my thoughts.  Even now, are you running a positive tape or negative tape in your head?

What is your self-talk like?

In my earlier years of training and racing, I used affirmations to help me get over any negative chat.  You know how this works, you choose a statement and repeat it to yourself until it becomes a part of your vernacular.  It sounds airy-fairy but I have a concrete example that still impresses me.  Back in the day, in my classroom (yes, my math classroom), I happened upon a homeroom that were dismally unorganized.  High school students arriving in my space with binders askew and papers following them like Linus' dirt trail in Peanuts (look it up!).  It drove me nuts!  I tried to punish/encourage them by assigning marks to neater notes and structured duotangs but to no avail.  Major intervention required!!! One morning I posted signs all over my class and I mean ALL OVER saying:


I AM ORGANIZED


I only mentioned it when asked and left the signs for 6 months.  The results were amazing.  Although I never gave them specific ways to improve their organization, across the board everyone had better notes, less wayward paper and a new respect for how structure improves learning.

Ok, enough pedagogical rhetoric. . . How can I use this to be a better triathlete?  Read on!

The challenge is in the wording.  So often we use statements in the future.  "I will place top 10 in the swim portion."  You won't ever get there. . . this is what I call the 'hope' plan.  Try "I am top 10 after the swim"  Much more powerful and confident.  "I fuel every 15 minutes on the bike"  "I race within myself"  "My transitions are smooth and easy" and my favorite "I finish strong and I have fun".

The other thing to consider is what are you telling yourself day-to-day?  Self-talk during training is equally important.  Recently, I saw a promo of Julia Wilkinson in the Give Your Everything (Check out the Video) campaign for London 2012 which read "My best swim will be my next swim".  Although this is in the future, it also exudes a subtle confidence.  This is really saying that my next swim, my next training session, my next brick will be my best ever.  I am getting fitter, stronger, faster every time I pull on my runners, pull out my bike or slip into my speedo.

If you follow this blog regularly, you know I have mentioned Julia before and I do so with an awareness of how mentally tough she is.  A great model for us mere mortals to emulate.

All right readers, you are up. . . . .find an affirmation that will work for you.  Try it for 10 days and just observe and, of course, report back!

Here I am going first:  "I write an amazing, informative, inspiring blog"

Cheers :)

More four letter words

Hello Readers,

I have two more four letter words inspired by our trip to France.  I hesitate to use them but there is no other way to describe the theme that developed throughout our week in the saddle.  I give complete credit to our avid cyclist/physician. . . she gives the term real street cred.

FOOD PORN


Our resident foodie took it upon himself to photograph pretty much every meal we had!!!  At first, I thought, "Seriously, who cares what the food looks like, let's just eat!"  But as the week wore on, I wondered if my entrée, my menu choice would rate a photo.  Did I choose something that was not only savoury but photogenic?  I began scanning the menu for a picture-worthy meal.  As a side note, this is one of the main reasons I love a cycling holiday:  total guilt-free eating!!!  After all, it is technically fuel.

Why Food Porn? . . . .  because everything looks like it should be illegal somehow.  So beautifully put on the plate and served with care and pride of workmanship.  Ok, on to the main event. . . . Please be kind as my description may leave you wanting more but that really is the point, isn't it?

Remember when we had to eat in the kitchen and they clad the table with rose petals?

A lovely veal shank with spaezle

Now one would think that we only ate really well in the evening but, mes amis, that is not how it is done en France.  Every meal was amazing.

Lunch:

In a word: CHEESE

Yes, those are scallops!

A beautiful gallette à la brétagne

Finally, a simple salad at
Chateauneuf de Pape
(oh, and the wine was good too :)

I am sure you are thinking that we ate like kings and queens (or popes) all week long.  In fact, we actually had a picnic one night as our guides told us we had to rough it at least once on vacation:

Yeah, it was rough!

It took me quite a long time to post this blog as I kept questioning myself, "Is this related to the spirit of the TriDiva network?"  Cycling and eating through the south of France doesn't seem related to supporting women in their fitness goals and then I realized that women in sport and in general, are much more complicated that sets, workouts and race goals.  

At some point, our souls need nurturing not hard-core training.  Friends, family, scenery, good food and great wine nurtured me and supported me.  I look forward to a summer of great training and great blogs.  I leave it to you to decide, do we look happy?

Four letter Cycling Words

May 20, 2012


Day 2


WIND

Our group felt great satisfaction at the end of the trek today as we experienced one of evils of cycling: the wind. It is the one weather condition that demoralizes me because I know that I am working for nothing. I am flipping my pedals around as if I am climbing a 9% grade and yet the terrain actually flat.   Wind is unyielding and unforgiving. 

It reminds me of Aesop's fable in which The Sun and the Wind compete to see who can get the traveller to remove his jacket.  The moral being "Gentle persuasion is stronger than force."  This can guide us in determining the best way to ride in the wind.  

Your optimum course of action is not to fight it. You will not win. Choose an easy gear and spin as if you were climbing.  Even in a crosswind, you will have better control over your bike if you spin at a high cadence.  By doing this you will minimize the lactic acid production in your legs and you will be ready to go for it when (or if) the wind eases.

Ok!! Enough advice!

 So, how was the group?  I guess it can be summed up by the numbers:

Km rode:  54
Daily espresso: 6  Yes readers that is just my consumption!
Dinner courses: 5 (including a top 5 lifetime dessert for me)
Total riding time (hrs): 4
Flat tires: 2 (myself and one other guy)
Bottles of wine at dinner: 2
Riders voted off: 0 

I guess the wind did not prevail in our french fable either. 

Cheers :)

On our rides, finally

May 19, 2012

I have to say that I am spoiled to travel any other way than on my bike. It doesn't hurt that our guides make arrangements for the transport of our luggage right to our room.   The first day of group travel can be a bit stressful as we don't know each that well and like all good reality tv competitors, we want to  establish ourselves in an appropriate role.  One of my diva buddies made me promise to not over function during the trip. I had shared with her that since I had help bring this motley crew together, I felt responsible for everything from the food to the weather.  None of which I can control.  We left Avignon by van to rendez-vous (see how I am integrating French vocabulary!) with our bikes and our other guide.   As a group, I think I can safely describe us as heterogenous with cycling ability ranging from a daily bike commuter with century rides sprinkled in on weekend to one guy who is a self- proclaimed non-trainer and purposely did not prepare himself for the riding in an effort to prove all of us 'anal athletes' wrong.   We also requested a variety of bikes. I, of course, opted for a road bike and brought my own pedals.  As much as I love my own ride, the thought of schlepping it through airports and train stations was not appealing.  On the other hand, using  my own bike shoes and pedals gave me an instant comfort on my stead. At the other end of the spectrum were people who choose hybrids for the more comfortable upright feeling. We rode a lovely 20 km to lunch and then carried on.  It should be noted that it takes a special kind of discipline to get back on your bike after a few glasses of wine.  I am thankful to my system that quickly metabolizes the alcohol !!! The afternoon was beautiful with rolling terrain and some amazing vistas of classic Provence valleys.  We arrived at our hotel in Grignan, a quaint inn with colored themed rooms and antiques dating back 300 years, after a solid 40 km.  As it is the weekend, our guides decided,  last minute, to stay in and eat at the hotel so during our welcome reception, we were informed that we would have to eat "in the kitchen".  The table was set with pretty chantilly cutlery and china and adorned with rose petals. It didn't look like my kitchen.  Private formal service ensued and a great meal and conversation was had by all. 

So far, nobody will be voted off the island, but the week has just begun :)

train.write.inspire.travel

A Return to Provence

Hello readers,

 Again you find yourself wondering where is my favorite blogger. It is a good news/bad news story (good for me and, well you know the rest) What follows is an excerpt from my journal that I am writing while cycling in France for the next week. I will try to protect the identities of the innocent (emphasis on try). Please enjoy this post. I will be adding more as the week goes on :)

May 17 2012
Day 1 A Return to Provence

 I am sure there is no one in my immediate circle of acquaintances or, even anyone that I spend more than 15 minutes with, that has not heard me regale the amazing experience that my husband and I had in Provence in 2011. Deciding to return was the easy part (ah, duh!). It was more difficult to imagine how the trip could be even better or close to it!  I guess it all came down to what we truly value in this lifetime: friends and family.  The 2012 edition of our trip won't be as random as the last time.  Last year, we booked with a fantastic company, Great Explorations, and took our chances as to who our fellow cyclists would be.  We found ourselves with three other cyclists with whom we meshed very well.   This year we invited a few friends and my brother-in-law.  All have some touring experience and all are up for the challenge. The only thing left in question is, will we get along?  Now I don't want to set this up as the next Canadian reality show but stay tuned :)

Four Word Life Path

Happy Tuesday,

I can hear the deafening screams, "Where have you been!!!!"  

As a friendly reminder, I promised myself to only write when I really had something to say.  I have been listening and researching 'blog culture' and there are well defined camps divided by the main issue 'Is what you write about pertinent/interesting/relevant/etc?'  This only reinforced my commitment to only write and post when it felt right.  That was my attempt to apologize for not posting recently:)

I have been in questioning mode over the past few weeks.  It strikes me in spring as the invariable inquiries from friends and training buddies start popping up, "Hey Norma, are you racing this year?"  I usually skirt the conversation and never really give a straight answer as if I am not even thinking about it.  

The truth is. . . . it is ALL I am thinking about!!!!  Well until I heard a fantastic interview with another sister (or should I say sistah!).  Gail Simmons was on CBC radio speaking on the morning show Q about her new entry on her CV as host of Top Chef Just Desserts.  This is not a foodie blog so I will cut the important part of the interview (the entire podcast is definitely worth a listen: Gail Simmons on Q).  She shared a story about how she got to be a TV host and food taster which to most of us is the dream job.  Gail was visiting her mom and one of her mom's friends right after she finished university.  While trying to answer the age-old question, "What do I want to be when I grow up?" her mother's friend offered some advice:  think of four things that you love to do.  Simple, right?  With no attachment to order or job prospects she slapped down:  eat, write, travel, cook.  And then she shared how she was doing exactly that.  

How is this related to "my race season"?  When I heard her four words, I knew what mine were and I also realized that we all have four words and they create a path for our lives and our careers.  If you had no attachment to what is logical or what will bring home the bacon.  What are the words that excite your soul?  The four things that would complete you and keep you engaged and enthused about your life?  

What are THOSE words?

Mine came to me in a flash and I realized that although racing has been and may still be a vital part of my life, it is actually the training that I love.  The feeling of accomplishment after a tough set; the satisfying latte after my hard ride.  These are the threads that make up the fabric of my life. So my answer to the question about my race season:

train...write...inspire...travel

Find your words :)

Trail Etiquette

Happy Tuesday Readers!

I was lucky enough to get outside yesterday for a ride.  I know you are thinking I am a bit timid to have waited so long but I was following sage advice from a fellow TriDiva who "never rides until I see double digits on the thermometer."  Don't get me wrong. . . .I have been working hard indoors all winter:  intervals or hills once a week, spin ladders, one leg drills and fun littles bricks in my basement (otherwise known as the bunker).  Outdoor spring training is always a marvel.  I am, at heart, a people watcher so when given the opportunity to observe behaviour, I am, as they say, ALL IN.

The trails are full of a mishmash of experience and fitness levels during early season training and as such, this is a perfect time to revisit some rules of the road as we all hit the trails this spring.

Work your most important muscle group:  

This is, of course, your patience muscle!!!  Whether you are running, riding, roller blading or strolling, be kind to the other outdoor enthusiasts.  The trails are there to share, after all.

"On your left" 

Try to use friendly language to inform someone that you are overtaking them.  As in downhill skiing, precedence is given to the slower mover.  Most riders have a bell with a jovial ring that lets runners and walkers know that they are passing.  When I get passed by a bike that used a bell, I like to acknowledge the fact by thanking them.  Being pleasant on the trails helps avoid those horrible letters to the editor complaining about cyclists and/or runners.

iPods, ear buds and other 'evils'  

The jury is definitely still out on this one (feel free to weigh in on the topic by posting below).  Should one be plugged into mp3s or smart phones?  I have to admit that I used to be quite self-righteous on the subject.  "I NEVER ride/run with music", I would brag to anyone that would listen, "You can't use one in a race so I say NO!"  Wow, I can actually hear my voice!  I tried my iPod about a year ago and I couldn't believe how well I was able to still be aware of my surroundings.  It all comes down to safety.  If you play your music (or whatever) so loud that you can't hear an approaching car or that friendly bell then you are putting yourself and others in danger.  It is no different from the pedestrian that is clueless to traffic because they are on the phone or posting to twitter.  The bottom line is BE AWARE.

Single-File or Pack Mentality  

This is similar to the previous paragraph but different enough to warrant its own title (playing havoc with my english teacher friends!!).  When out with buddies, it is can be tempting to ride in tandem or in a pack so you can visit (or just look cool if you have matching jerseys - Go DIVAS!) but be sure that the road or trail is big enough to accommodate this formation.  Be sure you are communicating to your pack mates so they are also aware of what is coming up.

The most important thing is to get out there!!!  Enjoy the runs and rides that come from the all too short summer months.

Be Kind and Have Fun!

The Men

Happy Wednesday Readers,

I am switching it up today instead of musing of about the ladies all that is female. . . .I will be speaking directly (or perhaps, indirectly through your partner) to THE MEN.  We love you guys. . . .we just don't understand you.  This is, of course, the principal reason why I don't write about the guys and their experience.

Since the beginning of 2012, there have been, I am sorry to say, many men who have passed on in my circle of acquaintances.  Some have been quite elderly but of late, there have been a few, too many really, that were far too young to leave us.  Two noteworthy men are Randy Starkman and Dr. Gord Sleivert.  I didn't know either of them but I did know of them.  There have been many deserving tributes to both these people.

I try to find the positive in all the events that occur and when people we care about pass away, it can be challenging.  What is the positive here. . . . it is real simple. . . .if you have a partner that you care about, a middle aged, weekend warrior, a casual gym rat or recreational golfer, make sure they are getting yearly physicals, eating reasonably well and moving regularly.


That's it.


If you want to know more about Randy Starkman (check Randy Starkman Tribute) or Dr. Gord Sleivert (check Dr. Gord Sleivert Tribute)

The Olympic Experience

Hello Readers,


I am sure you are wondering if I have gone into hiding as my last post seems like a bittersweet memory (no worries, I won't break out in song!).  I am, in a way, in hiding as I am away with my family.  But last week, I was privy to an amazing experience as I accompanied a group of up and coming swimmers to train and watch the Canadian Olympic Trials.


My volunteer work with age group swimming has afforded my some great opportunities to accompany elite athletes as they prepare and compete in many different venues.  This last week will be a highlight that I will share at future social gatherings.  In a word, it was AWESOME!!!


I wasn't going to write about it as I am sure you have read all the gory details written by professionals with much more finesse of the subject than I. (Of course, that has never stopped me before. . . . )  If you are unfamiliar, this competition is to select the swimmers for the 2012 Olympic team and it must be said (and the athletes agree) this meet is tougher than the Olympics itself.  It is pressure-filled and electric. . . .it is even worse for the competitors!


I was witness to many mini dramas rolling out on deck and in the stands.  In reading on, please keep in mind that this is only my perspective from a semi-knowledgeble swim Mom.

My first anecdote shows how humbling the experience of realizing your dreams is.  Tera Van Beilen is an 18 year old from Oakville, Ontario training at UBC where she is also a student.  I had the pleasure of 'meeting' her at CIS in the ready room.  CIS is the annual national meet held for the top Canadian university swimmers.  The ready room is where the finalists prepare before swimming their event.  My job was to escort them to their 'walk-on'.  Needless to say, there is very little conversation as the athletes are 'in the zone'.  We are told as volunteers to not engage the swimmers in chatter as it may distract them from their race.  This is a very difficult task for me as, let's face it, I love to talk and I LOVE to talk to fellow sistahs!  While Tera was in the ready room, her eyes happen to catch mine and it would have been rude not to say something.


"How was your swim this morning?", I ask, for lack of anything better!


"Good enough", she replies.  Simple. . . to the point. . . .incredibly intimidating!!!!  In other words, good enough to get me in a position to win.  I cannot describe the intensity in her eyes only to say, I would never want to run into to her in a dark alley.


I am sure she has forgotten but, that exchange stayed with me until I saw her again this past week.  During the week, she qualified for the 100 and 200 m breaststroke in a "come from nowhere" style.  Although, I assumed that this was part of her seasonal goals and the end result of that amazing focus I witnessed at CIS, I was also privy to a moment.  Under the main stage, surrounded by one of her teammates and the doping control official, there was "tough-as-nails" Tera weeping like a newborn.  I won't ever forget it as the Olympic experience had rocked her to the core.  The evidence of what happens when your dreams are realized.

Another one of my personal heroes is Julia Wilkinson.  She is, in a word, bad-a##.  A diva at heart.  I really questioned myself as to whether I should include a post only on swimming but after reading her writing on the topic, I put my hesitations to rest.  Her performance at Trials was outstanding and now she has qualified for her second Olympics and, on the surface, made it look easy.  I include quote from her blog (check out the entire article at Ecstacy and Agony at Olympic Trials) that I hope will inspire us all who continue to train and aspire to be better:


"And yet, I'm no better a person because I'm on Canada's Olympic team. All of the swimmers who almost made it, or maybe didn't even come close, have still put in long hours. They have still sacrificed. They still carry with them all the life lessons that swimming taught them. Being an Olympian adds to your resume, but failing to make the team does not take anything away from you."


All I can say to these young women is Thank you!  I will carry your tears and your words of inspiration with me as I continue to be my best.

Ides of March

Hello Readers,

I am sure it is a well known fact that I am a crossword-a-holic and as such, I use the term "ides of march" often in solving puzzles.  I have to say that this the first time that I have felt these ides!  I am coming back from a rare and vicious affliction called 'writer's block'.  Incredibly frustrating and humbling!

If I look back on my training cycles, I am sure I will find myself falling flat in the month of March.  We generally start off the new year with great enthusiasm that hopefully carries us through to spring.  In our neck of the woods, we get a bit antsy as the final layers of ice, snow and dirt melt and wash away.  Just as we think we are going to be out there on our bikes or on the running trails, the ides kick in and we experience spring snow!

What is holding you back?  Spring snow? self-doubt? big goals? bigger injuries? no training group? Flat training result?  Writer's block?

No matter what it is. . . pick yourself up, dust yourself off and get going!  We will be out on our rides soon and before you know it you will be looking at the start line of your first race this season.  If you are feeling flat because of the 'ides', be proactive.  I took my bike in for a tune-up.  I am now anxious to see her again so I can reacquaint myself with my saddle and the open road.

Speaking of the open road, the invitation is still open to those that are interested in a Sunday ride with me and some divas.  I am away for the next two weeks but plan on getting out there by mid-April.  Let me know if you are interested :)

Jargon - Part Deux

Happy Wednesday Readers,

Since the last time I shared some 'cool' tri-terms, I have been madly collecting other multi-sport words.  As a side note, readers are welcome to send in suggestions for the next round of vocabulary.  It has taken me some time to return to this topic because I was waiting to be inspired by a theme so that I can present a cohesive, high-school-english-teacher pleasing essay.  Then I realized I am random abstract in my writing style. . . .none of my posts have been logical up to this point so why start now!!!

It is starting to feel like spring this week so the following triathlon jargon may help you as we prepare to go outside for training and racing (ahem - northern hemisphere!).

Sighting - This refers to a technique used in open water swimming and is an important skill if you don't want to swim farther than necessary (never good).  Most courses are set up in one of two ways:  Out and Back Here you will swim to a buoy, go around and come back.  Triangular/Polygonal I made up this term (my inner math nerd coming out). . . .A swim course is set up with buoys forming a triangle or a square (maybe a hexagon).  In order to sight properly, you need to look up periodically to make sure you are swimming straight.  We become dependant on the black stripe when we swim in a pool so we need to practise two things before race day.  The first thing is to actually swim in a lake (go figure!) to get over any apprehension you have.  The other important skill is lifting your head during your swim stroke in the easiest and most efficient way.  At your next swim session, try it during the warm up.  Check out this video from Dave Scott for his tips on open water swimming (Tips for Open Water).

These guys are 6 feet tall!

One thing he doesn't mention is how big the buoys are.  This was a complete shock to me the first time I did open water.  What I learned is not to aim myself directly at the buoy but slightly to the side (depending on whether the turn is left or right).






Wave Start and/or Mass Start - This also refers to open water swimming.  Depending on the size of the race, the organizers may use a mass start (everyone together) or a wave start where the competitors are divided into heats.  I think it was the moment I first saw a mass start that I decided to do a triathlon.  It was incredibly inspiring and terrifying all at once (much like child birth!).  If you know that you may freak out during the start, hang back!  You don't have to go with the race leaders.  You can let the crowd thin out a bit and allow yourself some space to get in.  Some races have a 'reticent racer' swim cap so that the guys out on the lake can keep a watchful eye on you.  In races with wave start, double check the athlete information package so you know what time you start.  This will, obviously, affect your warm-up and the timing of your visit to the port-o-pottie line (actually being serious).

Clipless Pedals - Ok confession time. . . .I honestly did not know what these were until several seasons of racing (I won't say how many as it is just too embarrassing).  The main reason I had no idea what they were is because the term does not accurately describe what they are (as a I teacher, this always frustrated me!).  In my mind clipless means "no clip".  Check the photo.  Seems to me that that bit attached to the bracket IS A CLIP!  Needless to say, once you get clipped (that's what I like to call them) in pedals, you know you have arrived in the 'real' cycling community.  A word of warning. . . . YOU MUST PRACTISE clipping in and out.  Your training buddies will thank you and will be happy to ride with you if you are skilled in this area.  Find a nice grassy area to clip in and out.  I suggest grassy because you will fall and it will make for a gentler landing :)

Wow!  I clearly had a lot to say on these topics!  I welcome your comments and any personal tips you have on this post or earlier ones.

Cheers :)

Training Buddy Behaviour

Happy New Week!

Make sure you read all the way to the end of this post so you don't miss an important Diva announcement.

As a mother, I discussed proper behaviour with my kids on a regular basis during their upbringing.  If you asked them, I am sure they would say I nagged but I always viewed it as friendly advice.  One of my topics was good roommate behaviour.  I guess I imagined a day that they would be sharing a space with a college buddy or significant other.  We all have secret alone time behaviour that can get us into to trouble (socially) so I thought I was being helpful.

How does this translate into training?  In a previous blog titled Training Malaise, I mentioned the benefit of having a training buddy.  This can be a great motivator but only if the relationship is mutually beneficially.  Are you a good training buddy?  Take the following quiz to check YOUR compatibility:

When asked to describe your temperament to a buddy, you would say you are:

A.  Totally easy to get along with. . . .up for anything.
B.  Absolutely count-on-able. . . in fact, a bit controlling if we miss a workout.
C.  Highly competitive and don't really get the camaraderie thing.
D.  What's a buddy?

When you have arranged to meet for a workout with your buddy you arrive on time:

A.  Most of the time.
B.  Some of the time.
C.  On time. . .Is that important?
D.  Almost never which in theory makes me reliable :)

Your mutual coach puts out a rather difficult set of exercises to do so you say to your training buddy:

A.  "We can do this!  Let's work together and get it done."
B.  "I will buy coffee if we leave right now!"
C.  "WTF"
D.  See answer C

After a disappointing performance during workout, your buddy leaves dejected and in a huff, you:


A.  Text her an uplifting quote. . . .and a smiley emoticon :)
B.  Run after her and give her crap for the lousy output.
C.  Send her love and acceptance. . . .it might be you next time.
D.  Give her space. . . .she will be back and better than before.

Okay, it may not be the most reliable or statistically sound test ever given but the point is clear.  Be the buddy you want to have as a buddy.  Remember the sisterhood!

The Diva announcement:  If you live in the Edmonton area (and I know most of you do), I am starting a Sunday Ride as soon as the weather permits.  It will be open to all abilities and ages and will feature a lovely coffee and chat afterwards.  Send me your email details (to my email or through the blog) and I will let you know when it starts.  Who knows. . . . you might find that awesome training buddy :)

International Day of the Sisters

Hello Divas,

Instead of waiting for tomorrow to comment on International Women's Day, I thought I would jump in now.

Just the other day, someone in my swim group asks if I had anything sisters and honestly, my first thought was, "Of course, I have sistahs!!!".  I have been blessed with some amazing kick -a#& ladies who I consider my sisters.  I actually don't have any sisters in my family of origin but I have spent my life collecting them :)

It probably started back when I joined a soccer team (the first girls' team in my area - EVER).  We didn't know the game and neither did our parents but on some level, we wanted to be fit (or maybe, fit in).  We felt a connection to each other as we pushed the boundaries of what was acceptable for girls in sport.  At the time, our choices were figure skating or baseball.  I tried both for about 10 minutes:  I quit the former the moment I landed on my butt and left black and blue;  I quit the latter when I wasn't allowed to run the entire time (apparently, I like to run).  Soccer was it and remained it for 15+ years.  I loved the team aspect, the mutual suffering at practise and the bliss when we won.  I forged my first group of sistahs and have been hooked ever since.

I recently had supper with two of my former teammates with our partners.  We easily fell back into conversation even though we hadn't seen each other for years.  We shared the successes of our kids and I was struck by how important sport was in the lives of our children.  A powerful legacy!

I suppose this attachment to women in sport started in my neighbourhood and still persists today.  Women's ability to remain feminine and still be scary fast is to be admired.  We enjoy surprising people!  Last night, at yoga, a lady approached me asked if I did triathlon.  I answered, "I dabble".  She shared that she had always wanted to do one but doesn't run.  My suggestion was to find a runner and do one as a team.  Her face lit up.  Women have the great capacity to encourage, accept and cheerlead others.  We need to celebrate our women-ness (probably not a word).

I challenge you to get out there tomorrow.  Acknowledge those amazing women around you!  Check out the website (International Women's Day) and find an event or get involve in the twitter feed (@womensday).

Cheers!

The Value of a Coach

Hello Readers,

I sincerely apologize for the long absence (Ok maybe it just felt that way).  I guess it took me longer to recover from my last post than originally anticipated.  As usual, I gathered my inspiration for this post from a recent trip and a hot shower, of course.

My training usually follows a predictable pattern.  I join a few groups with coaches/trainers and often, I over-schedule and find myself wondering why I committed to so much.  Sound familiar?  It has taken me a long time to find that great balance between structured, coach-driven programs and on-my-own tailor-made for me, hunker-down in my basement training (enough hyphens?).  The one common element is 'a coach'.  As much as I like to think I know everything about the swim/bike/run part of my life, I continue to benefit from a coach.

Good coaches see potential where we see barriers.

Good coaches know when to push and when to back off.

Good coaches read your mood before you hit the lanes, track or oval.

I have learned something from every coach I ever had.  Many years ago, I was at a sports banquet where a coach was being honoured for their work with a particular athlete.  Upon receiving his award, he was asked to speak to us.  Before embarking on a long diatribe of what made his program produce greatness, the first thing he did impressed me.  He asked all the coaches that had ever worked with this particular athlete to stand and be acknowledged.  She had had a long history with this club spanning more than 15 years and so slowly, people started standing up.  There were at least 5 coaches that had some influence of her development.  Very cool!!

Last weekend, I attended a national level swim meet and while working on deck, a swimmer approached me and asked how long she had to remove herself from a particular race.  She did not want to swim it.  Her coach happen to be beside us and I quoted the rule about scratching and then I left her with her coach.  I have no idea what her coach said and maybe he didn't even change her mind but I did see her later, racing.  She ended up setting a new record for her school and a new personal best.  When I asked her later if she was happy she raced, she looked at me sheepishly and nodded yes.

I would like to think that the coach had some pearls of wisdom.

Sometimes, the mere presence of a coach makes us do things that we didn't think we were capable of.  Just as having a buddy to train with so goes the advantage of having a coach to encourage us, provide us with feedback, cajole us, tease us and celebrate with us when goals are reached.

Do you have a great coach story?  Share, Share Share. . . .Hope you have a great weekend :)

Crossfit my Heart and Hope to Die

Time for another Training Review Divas,


If you have been following the blog, you know that I put the call out for training suggestions and not 5 minutes after I did that, a got a note about CROSSFIT.  The comment was, "You have to try this if only to get your butt kicked".  It certainly got my attention so in the interests of journalistic research, I put my 'butt' on the line.  Read on for the result and the review!


Crossfit Aurora is an affiliate of the well-known franchise company CrossFit.  In looking at their webiste, I learned that this system of training finds its origins in first responders and military organizations.  Their main goal can be outlined easily by the first line on their site:


"CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide."


Whoa!  I wish I had read that before I went to the class.  Needless to say, I was intimidated.  I arrived for the 5:00 PM class quite early hoping to acclimatize as well as check out the instructors and participants.  

My first impression

As I enter, I am reminded of my son's Tae Kwon Do studio from years ago.  If any of you have been to a dojo, you know of what I speak.  It is, in a word, rudimentary.  A barebones warehouse setting in which there will be no crap accepted.  I am greeted by Ashley who showed me around, gave me a waiver to sign and introduced me to some of my fellow cross fitters.


I already feel better.  There is nothing like a fellow sister to put me at ease.  I met Edd who led our group and slowly others started to trickle in.  I queried Edd about his qualifications and how long he has been involved.  More on that later. . . now on to the guts (literally) of the workout.


We started with a 10 minute warm-up on an small oval track.  There was about 15 people and one of my tri-gals informed me that this was typical for a Friday night. I think what struck me initially was the huge number of women in the class and the gym in general.  Impressive that that many ladies are gravitating to this style of training.  The warm up was adequate although I needed extra demonstrations as the 'moves' were a bit technical and I assumed tailor-made for the exercises we were about to do.

The general concept of CrossFit is that each day, a set grouping of exercises is documented on the board.  This gym opened early in the morning and every class does the exact same circuit throughout the day.  Our names were put up on the board along with everyone else that day.  Yikes!  I just kept wondering "Why?"


We started with some core exercises.  A lovely choice of 50 v-sits, 50 banana rolls (my words) or 50 rack back bends.  I tried all three and was told my form was not great but to keep with it.  Hmm. . .I would have liked some alternative for my poor form but that is not part of their philosophy.  


From the website: "The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. I guess my instructor missed that memo.  


The main part of this day consisted of 20 pull ups, 30 kettle swings and 40 double skips


Sound simple?  That's what I thought.  Of course, we did that 5 times through!  It took our group a while to get organized with equipment.  I wasn't sure where I should set up and would have liked a bit more direction and leadership from the instructors.


Fortunately, one of the regulars showed me how to adapt "the program".  I managed well enough and got into a nice rhythm by the time I got to the last round.  A few times, as I paused to catch my breath between anaerobic efforts, I was told to not stand around and get going.  For my personal temperament, I don't need to be pushed.  I have endured some epic training and even this week had a mini breakthrough in the pool going faster on a broken 1500 than ever in my 20+ years in the water.  I know myself and as a masters athlete, I have to pick my days and/or battles.  


I finished the circuit and approached the board and one of the instructors asked, "What was your time?"  At this point, I didn't realize we were being timed.  I guess I should have known when, right before we started the main part, Edd yells out, "On your marks, go!"  All the times are compiled so you can compare yourself to the others.  You can log onto the website and register your details.  Edd said that each workout is repeated on a 8 - 10 week cycle.  A nice way to see progress.

If you read my post on drop-in classes, I hope you remember one my suggestions is to check out the qualifications of the instructor.  I took my own advice and looked into, what I like to call, 'the letters after the name'.  According to the instructor bios on the website, most of the instructors are certified through some type of personal training organization. The two main ones mentioned are the Canadian Society of Exercise Physiology and the National Academy of Sports Medicine.  Both are reputable and have online courses that trainers can take to get certified and re-certify.

After the class, with the glow

The class that I did would be considered intermediate and this was clear to me when the 6:00 class showed up and owner, Brett Gamble, led them through the fundamentals of CrossFit.  If I decide to go back, I will check this out and get some tips from Brett himself.  I also think that the fundamentals class is important to get into the 'culture' of the gym.


I can't deny that I got a great workout and yes, my butt kicked.  I am not sure this is something that I would include on a regular basis.  I think that for beginners or for athletes that don't need a ton of motivation, you may want to look elsewhere.  For those that love a military style of workout, this is definitely something you should check out.


As for my time: 27:58  Apparently, pretty good! 


Note:  I received no compensation for the class or for for this post.

Friday Quickie

Hello Divas,

I hope I got your attention with the title but don't get all excited, I just wanted to make sure you read up!!

I am on my way to a Crossfit class this afternoon and will be posting a revue next week.  I also wanted to share a great little 4 minute uTube piece from some pro Triathletes (you may recognize someone from a previous interview - see January 26) and their answers to some interesting questions. . . .

Enjoy!  Ask A Pro

Perfectly Imperfect

Hello Readers!!

I have had a week to consider topics and listen in on some conversations; not in a stalker way but more anthropologically.  I have come to an interesting realization:  we all seem to be striving for perfection.

I know what you are thinking, "Really, you are just getting that now?  How long have been a sister?"  I guess it all started many years ago when I trained regularly with this righteous group of Divas.  It was actually where the group TriDiva came from (you know who you are!).  I was in the showers (I had some of my best chats under that water :) and a lady asked me, "why do you do this tri-thing?".  As usual, I had my witty response, "Well, for weight-loss, of course!"  A chorus of laughter ensued from my sister divas as anyone who trains knows that the more you train and focus on a goal, the less important are the 'ego' driven motivations.  Our definition of perfection shifts to personal bests, rankings in our age-group, beating that one gal and maybe, eventually, to that elusive, higher plane goal of having the 'perfect race'.

But actually, this perfection thing seems to seep into all parts of our lives.  Here is what I heard this past week:

"I wish my hair was naturally straight."
"I wish mine was curly."
"I wish I had a flat stomach"
"I wish I had no hips"

Wow!  Is it possible that we are perfect the way we are?  I know, I know. . . you have heard that from your Mom, or some caring mentor, or your bff but what if it is actually true?  As a mother of a daughter, I am acutely aware of how my attitudes affect her and her friends.  I always tried to be a role model for her and by that I mean an authentic role model.  One that maybe struggled with her perfection or perceived imperfection but carried on.  I got a great reminder from my daughter this week when she sent me:

And then this,

'Nuf Said. . . .Cheers :)