FORM Goggle Review

    Retail $199

FORM swim goggles are a swimmer/triathlete tool that qualifies under the "want" category. These goggles are a fun way to track swimming metrics in a way that keeps the information easy to read and access. 

Pros:

• Quick feedback of stats "during" and at "rest". 
• Profile kept water out of eyes

Cons:

• Expensive
• Only tracks swim metrics

The display can be adjusted after syncing your goggles to an app on your phone. You can choose to see two metrics at any given time, distance, pace, strokes, etc. You have three choices for viewing data, 1) while swimming, 2) after the turn, and 3) during the rest cycle. One caveat is that you can only see the metrics that you have set up on the app, meaning further information is not available until the session is completed. After you finish your swim, the tracking data is synced to your app where you can examine the information. 

For example. My goggles are set to show Lap Time and Lap Pace during the swim. At the turn, I see Split Time and Lap Distance. At rest, I see Rest Time and Total Distance. 

Additionally, the goggles come with varying bridge connectors to help fit the goggles to your individual face. The goggles will default to display on your right eye but can be flipped to read on the left side. The module is non-obtrusive and doesn't stand out to other swimmers as odd. 

Special Note: These goggles are NOT legal for competitive swimmers or triathletes during races. 

Overall, the goggles are a fun accessory to your swimming toolkit. If you are a serious swimmer looking for the next fun toy, dive in with a pair of FORM goggles!

Ironman #7 - IMFL Race Report

Follow the link below for a race report from Trisha Turner on Ironman Florida 2020. 

TriGirlTrisha IMFL Race Report 

Find your Motivation

With the Covid virus entering our lives in March of 2020, we've seen both local and national races postponed and eventually cancelled. What is an athlete to do without a finish line in sight?!?

Personally, I had two Ironman races that I chose to postone to fall races. As of today, both races, IMTX at Waco and IMFL have NOT been cancelled. As an athlete, I can choose to 

1. Continue training at a high level of intensity to achieve my goal of a personal best finish, 
2. Modify training load and intensity while remaining consistent in all three disciplines,
3. Assume cancellation is eminent and forego training.

If your races have all been cancelled/postponed for 2020, you will have similar choices to make. This could be a good time to work on body composition and strength training because you will not require time and recovery for those longer endurance sessions. 

Most importantly, stay consistent. Exercise benefits your overall health, including mental clarity and balanced hormone levels. Choose to remain consistent in your workout regimen and improve your weaknesses. 

A New Approach

Insanity - doing the same thing but expecting a different outcome

After more than 10 years of triathlon, I have decided to take my training to a new level. I want to achieve new goals, and to achieve them, I need to make some changes to the way I approach training.

Starting in August 2019, I began using TriDot to design my training plan. I started slowly but quickly became engaged in earning higher scores on each workout. TriDot uses data to reflect, predict, and prescribe intensities to improve performance while continuing to allow balance and time for recovery. Initially I struggled with slower, zone 2 heart rate efforts but because of the scoring system, remained invested. I have noticed continued progress on SBR assessments and look forward to seeing what I can achieve this year!

I was accepted as an ambassador for the 2020 season and look forward to attending the triathlon camp in Austin in February.

Great things to come

 We've made the team official with some great gear. Our first order was placed and we look forward to wearing it together at Waco 70.3! Many of us are in dire need of some new training gear, it cant't arrive soon enough.

 As a lead up to the big show in October, I raced in the Cypress Triathlon, known to locals at the Cypress Championship Triathlon. All the fast folks show up and make it a great race! Missed the podium, but finished as expected. Swam as expected, biked stronger than predicted, and ran my best for that day. Always room to improve.

Transition set up

Ironman #6 - IMTX

Six months after IMFL, I completed my 6th Ironman at IMTX! It was a training experiment to complete two endurance events, 6 months apart. I enjoyed training with lots of friends, making the hours more bearable.

It wasn't my best race preparation but I planned to have a good day. The morning started with wind and heat, normal for Texas. The swim was uneventful and steady. I started the bike strong. We had a 2-loop course that would take you directly into a headwind, just to return with a tailwind. I started taking water at the handups to pour over my head to cool down. In hindsight, I was not consuming enough water and gatorade to keep up my hydration. By mile, 80-ish I was struggling to keep the wheels up and needed to stop a couple of times to vomit. I knew that I had time in the tank to finish the race, if I could just finish the bike. On the run, I started to experience vertigo when running. It was important to me to finish the course, so I walked.....7 long hours! I'm proud to say that I finished the race, my longest time yet, but one more notch in the belt!

All the miles...

Winter in Houston brings opportunities for road races! 

The year started with the Chevron/Aramco Half Marathon supporting Team Beef. Although I didn't PR, it was a great day for a great day!  A small hiccup in the morning, the corrals were over-filled restricting us from getting in the right corral. As a result, we started at the VERY BACK of the pack and had a lot of people to weave through to get to a decent pace group. I started with friends until they split for the full marathon then pushed to the finish. The morning was a reminder to keep your spirits high and don't stress over the things that are out of your control. The best part is the ice cream from HEB after the run!

Family and friends got together to run the Hot Chocolate 5k. It was a chance to run a short race, eat lots of chocolate, and have lots of FUN!

We finished our streak at the Blue Bell Fun Run 5k. Thomas placed 3rd in his age group. I missed the podium again by one spot...some day. As usual, we enjoyed some pre-race ice cream, ran those hills, and ate lots more ice cream at the finish. 

Ironman Florida (Haines City) Race Report 2018

 

1. TriBikeTransport was painless, convenient, and worth it
2. Flying, instead of driving 15 hours, was our best decision
3. The venue change from Panama City Beach to Haines City meant that I "GET" to race and celebrate all this training
4. AWA status pays off with easy packet pickup (no lines) and priority bike racks near the entry/exit
5. Celebrating my 40th birthday was awesome because the volunteers sang to me
6. My Sherpa is the BEST Sherpa
7. Being short at the swim starts means that all you can see is a sea of tall wetsuit wearing dudes
8. That floating platform on the swim is tied to a jet ski...wish I knew that before getting caught in the rope and losing my goggles
9. When you swim through a rope, you feel like your face was peeled off of your skull
10. Eleven turns on the swim equals constant bottle necking and lots of contact with other athletes
11. Swimming through a timing mat tunnel is worse than around a buoy
12. There are hills in central Florida
13. Two-loop bike course means you KNOW what is coming...again
14. Just because you ride by lots of orange orchards doesn't mean you actually get to smell that amazing citrus scent
15. Six bike lengths is really far to drop back after some dude passes you and slows down
16. My Sherpa is the BEST Sherpa
17. There are hills in central Florida
18. Don't let your pity party on the run last 11 miles
19. Lots of turns on the run are super annoying
20. Rainbows on the run course are awesome signs that God keeps his promises

*Special thanks to my support crew. Carra Walker Thomas for watching the kids. Pablo Jimenez for getting our flights. Jason Turner for being the BEST sherpa ever! My Infinity Endurance Team for continuing to be my inspiration! Northwest Cycles and Jim Osbon for keeping my bike in great condition.

Avoid Burnout

Here are some simple things you can do to avoid over-training and burnout: 

Use common sense! When your body is not responding to the workout or you can feel yourself getting sick, work out less. Schedule at least one or two rest days per week. Resting might mean no exercise at all, or active recovery like yoga or a walk. Rest days should give you the feeling that you’re storing up energy.

Fatigue and injury occur when you don't allow your body to recover from harder workouts. As you push through intense workouts, your muscles develop small tears. Those muscles heal during rest and grow back stronger! With a balance between intense exercise and recovery,  your body will become a machine that can power through your hardest workouts with less recovery time. 

Incorporate a variety of activities into your exercise program. Participating in triathlon is a great way to cross train but if there is one thing you really enjoy, consider mixing it up. You can play with speed or inclines on a treadmill, change the route that you walk or cycle or even find a new class or group to meet. As you vary your routine, you will help prevent injury, improve fitness gains, and stay motivated to keep going. Trying different workouts can help push you over a plateau and help you ignite the fire that got you started on your fitness journey.    

Don’t do too much, too soon. When motivation is high, it can be easy to slip into the "all or nothing" approach. Participating in a routine without preparing your body can be a recipe for disaster, starting with extremely sore muscles. Instead, gradually add time and frequency to your workouts to allow for recovery. 

Take care of yourself. Eat a balanced diet, get enough sleep, and stay hydrated to make sure that you are providing a foundation for your body to grow stronger. Allow yourself flexibility so that you don't feel discouraged when "life happens". Fitness is meant to make you feel good, not guilty. A healthy lifestyle will domino from a fit body, to a healthy mind, to stronger relationships. 

Exercise should make you feel refreshed and energized—not exhausted. If it’s causing fatigue, soreness, or a feeling of utter dread, listen to your body! It may be time to make a change.

USMS Certified Coach

I attended the Level 1 and 2 certification course in Austin this year. The course was structured as a 1-day event and hosted by three of the top professionals in the industry.

During the morning session, we covered topics relating to the mindset of a coach and adult learner, coaching triathletes, and writing workouts. The afternoon session was focused on stroke progressions and technique, starts/turns/transitions, and drills. 

There were over 30 coaches in the room that ranged from triathlon coaches, swim coaches, and swimmers that want to eventually coach on deck. The group was cohesive and open to sharing experiences.

Although I have been coaching swimmers for many years, I enjoy building my toolkit and earning additional recognition in the sport. The feeling when you see a swimmer make progress is amazing and I truly LOVE being a coach!

Put Your Mask on FIRST

As many in my area are dealing with the aftermath of Hurricane Harvey, we have lots of emotions about the recovery effort. Those that were spared the flood damage suffer from "survivors guilt" and the communities hit hard have a sense of "death" for the life that had. As we wake up each morning prepared to muck out homes, deliver meals, wash clothes, and rebuild our city it is easy to become consumed with the effort ahead. 

A recent plane trip comes to mind....when in a stressful situation, put your own mask on FIRST. 

It's easy to feel guilty for taking the time to exercise, relax, enjoy a healthy meal, etc. You need to take care of yourself so that you can be your best self for others.  

Are you working out too much?

Have you noticed that your workouts feel harder than before or that the results of harder intensities aren't creating change? Do you feel like you are constantly battling uphill to get results? If so, you may be overdoing it.

Many of us continue to workout more often and at higher intensities to get RESULTS! But that is not always true. Your body may still run into problems even if you gradually increase intensity and duration/frequency of your workouts. 

The idea of over-training is simple. You aren't getting enough rest to allow your body time to recover, or you are repeating the same exercises expecting different results (sounds like INSANITY).

Below are some common symptoms of over-training:

• High resting heart rate
• Decrease in performance
• Insomnia
• Body aches and soreness
• Headaches  

If you have been over-training, it’s not too late to get back on track! Follow these three steps:

1. Your first priority should be rest. Just a day or two probably won’t do it. Depending on how severely you’ve been pushing yourself, three to five days should give your body enough time to recover—both physically and mentally.

2. Eat a balanced diet. Focus on getting adequate amounts of protein, complex carbohydrates and lots of colorful fruits and vegetables.

3. When you are ready to return to your exercise routine, start off slowly. Most research shows that it is okay to return to that same level of intensity, but you may need to cut back on the length and frequency of your workouts for the next few weeks. After that, you should be able to resume normal activities.  

Are you the right client for me?

Triathlete looks for a coach but doesn't know WHAT they want. Triathlete talks to friends and social media (btw, everyone LOVES their coach). Triathlete HIRES a coach but feels to intimidated to ASK for what they want and need. Triathlete continues to PAY a coach who is not providing them with the information and skills that they want. Triathlete finishes season but doesn't feel SUCCESSFUL.

I often focus on teaching clients to ask themselves questions to determine what they are looking for in a coach. BUT as a coach, I'm looking for traits that make YOU a compatible client too. All coaches want their clients to be successful but many coaches are stretched thin with a long list of clients to serve. I select clients based on our ability to work together because I VALUE their commitment. My list of WANTS is short. 

1. Consistency and Motivation
2. Honesty (regarding availability, reasons for missing workouts, and workout results)
3. No Frills (I don't do kits, tents, cheer squads, etc)

My goal in coaching is to provide an INDIVIDUAL and PROFESSIONAL plan for each client. I pride myself in providing HONEST feedback and PERSONAL attention to each client. I keep my roster short so that I have the resources to continually CHANGE and provide ONE-on-ONE assistance as needed. I hope to EDUCATE triathletes regarding skills, training periodization, injury prevention, strength development, and efficiency. 

Support Your Local Bike Shop

We live in a society where it is easy to compare prices and expect to receive goods/services quickly. I recently upgraded my bike with pedals for power at the bargain price of about $1200. Yes, I could have saved a few hundred dollars by purchasing through the internet but I chose to shop at my local bike shop. I knew the shop would be installing the equipment and I trusted them to take care of my bike.

After a couple of months of frustration due to reliability of connection, I decided that I didn't want the pedals. I had visited the shop several times to trouble shoot battery power and connectivity so they were familiar with my concerns. Because we had worked together, we were able to find a solution that included an exchange of the pedals for a hub based power meter.

I have been a loyal customer of my Local Bike Shop, LBS, since I started in triathlon in 2008. I have purchased bikes, received tune ups, and attended group rides and sponsored events. I continue to return because I NEED them to keep my bike in working order.  It's great to have a knowledgeable staff that is willing to listen to your issues, then work together to find a solution.

For those that purchase equipment and bikes then go to the LBS for fixes or warranty claims, shame on you. Why should the LBS show you loyalty and quick service when you didn't support them in the community?  Bottom line. When you support your LBS, you will receive friendship, knowledge, service, and maybe even enjoy a small discount for your loyalty!

Thanks to Northwest Cyclery and Jim Osbon for being my LBS and bike gurus!!!

Puerto Rico 70.3 Race Report 2017

March 20, 2017

Total Time. 6:30.37

Travel to San Juan. 

We flew direct on Southwest on Thursday evening. The airport was about 20 minutes from the host hotel, Hilton Caribe, where we stayed. 

Pre-Race. 

Friday morning started with a practice swim in the lagoon. The water temperature was about 78 degrees and the lagoon doubles as a manatee sanctuary (we didn't see any). There was a current and some wind but nothing that seemed too strong. We attended the athlete briefing, led by the race director and head race official. Main discussion points included course maps, aid station contents, and a review of new rules. It's always nice to hear the highlights of the athlete guide but we also learned some tidbits that were useful (ie water bottles would likely not fit in bike cages, cobblestones on the run course could become slippery if it rains, etc). 

Swim. 38.01

The swim start was about 1/2 mile from transition. It was a water start with waves separated by 4 minutes. Buoys were on the right in a saltwater lagoon. During the athlete briefing, the race director mentioned that once swimmers passed the bridge, it would feel like an endless pool. After the practice swim that morning, I thought he was exaggerating. I quickly learned that I would have to work extra hard during that last 400 yards to the swim finish!

Bike. 3:13

My friend Pablo did the bike portion of the race. I ran about 1/2 mile from the swim finish to the transition to meet him. There was a tent in transition for relay teams to exchange the timing chip. The 2-loop course was windy and hot but mildly rolling hills. Pablo had a flat on the front wheel, near an aid station, where the mechanics quickly fixed it and he was back on the ride. He also dropped his chain, an issue that he thinks resulted from the rear derailleur getting bent during transport.

Run. 2:31
The run was a 2-loop course heading out to El Morro. The day had become hot and humid. I had been told that the run would prove to be a challenging course due to hilly terrain and cobblestones. By the start of the second loop, I had already consumed all my salt and had started using ice to cool down. I was thankful that I had decided to run with my hydration backpack, I needed every ounce of water. Although the course ran out of ice, it was replenished while I was still onsite. I was thankful for the spectators that provided hoses to help cool us down.


Transition 1. 4:44
Transition 2. 3:07

Oilman Aquabike 2016 Race Report

Outloud! does an excellent job putting on a top notch race. I have worked with the directors as a race official, spectator, and participant. They value the experience of each athlete and keep safety at the top of their priority list.

I arrived at the venue about 5:45am and parked in the dirt lot at the front entrance.  Definitely a hike to transition, the worst part of which is knowing that you will have to hike back after the race. Transition set up was easy and a large number of race officials were in transition.

The swim is historically wetsuit legal. I donned my gear and headed to the swim start. It is a beach entry into a protected cove before hitting the open water of the lake. Conditions were a bit windy but otherwise great racing weather. As an Aquabike, I was seeded in the last wave with the relays. My strategy was to start closer to the back half of the pack to attempt to let those fast relay swimmers get ahead. I chose a line that was closer to shore, less crowded, and what I thought was a shorter tangent to the first turn buoy. The open water was choppy with a cross-current. I was happy to have my wetsuit and worried about the weaker swimmers. Overall, had a good swim. I remained focused on my breathing and pacing, sighted the buoys well, and finished strong.

I utilized the wetsuit strippers, they are a Godsend! Entered transition one row too far but luckily, since I was in the last wave, I was able to dive under the racks to get to my gear. Did great on time and focused on getting out on the course as soon as possible.

My goal on the bike was to ride in less than 3:00 hours and push as hard as I could. I remember getting to mile 30, and thinking that it would be a great time to end my ride on a high note. I was anticipating the headwind that soon reared it’s ugly head. I know I did my best on the course, but I wished I had spent more time in specific preparation for the hills and distance.

I had a great effort on the course and in the race. I placed 4^th in the women’s Aquabike, missed the mark by 3 minutes! Although I’m beating myself up for those THREE minutes, I honestly can say that I don’t think I could’ve given it more.

Outloud! Website

Kettle Bell Training

Why Kettle Bells?

Kettle Bells originated in Russia and have been dated back to the early 1800s. They are made of cast iron ball with a handle attached. Kettle Bell training will improve balance, power, and strength!

Top 5 Reasons to choose Kettle Bells

1. Kettle Bell movements require power and strength. The dynamic exercises will tighten and tone your whole body.
2. Kettle Bell movements challenge your balance through the shifting of your center of gravity. You engage stabilizing muscles to control the momentum generated by changing directions of the kettle bell.
3. Kettle Bell movements will develop forearm and grip strength. No matter how heavy, if you can't grip it you can't lift it!
4. Kettle Bell training bridges the gap between building strength and gaining cardio-respiratory fitness. By virtue of the “swing” your heart rate will increase creating that calorie burn!
5. Kettle Bell training is considered “functional training” because it requires coordination, mobility, and balance while completing the movement.

Exercises:

• Around the World- Warm Up (shoulders, core, posture, coordination, grip strength) Single bell.  Stand tall, tight belly, switching hands. Both directions.
• Upright Row- Warm Up (shoulders, core) Single bell. Stand tall. Hands on the horns. Lead with the elbows.
• Overhead Press- Warm Up (shoulders, core, balance) Single bell. Stand tall with abdominals engaged. Hands on the bell with thumbs through the horn, upside down. Press over head with arm extension.
• Goblet Squat with Bicep Curl and Overhead Press- Full Body (legs, biceps, shoulders, core, balance) Single bell. Hold bell tight to chest with hands on the horns. Squat down, keeping elbows in close, perform a curl and return to standing with chest tall. Then press bell overhead keeping the core tight to support the back from extension.
• Swings – Foundation (back, shoulders, hamstrings, glutes) Single bell, two hands on horn. Flat back, hinge from hips then thrust hips forward when swinging arms to shoulder height.
• Lunge with Row (legs, glutes, back, balance, core) Single bell. Split stance with alternate arm parallel to the floor. With a flat back, lunge down. Press up and row simultaneously.
• Overhead Tricep Press (balance, triceps, core) Single bell, two hands on horn. Press bell overhead, stabilize elbows in line with wrist and shoulder. Hinge from the elbow to the back of the head and press up. Careful to keep the back supported from extension. Increase intensity by balancing on 1 leg. 
• Around the World Stall- (core, shoulders, balance) Single bell, single hand. Swing kettle bell behind, switch hands and around to the front. Use the starting hand to push the bell back in the direction it originated switching hands behind the body.

There are a variety of exercises that can be performed using the kettle bell. I encourage you to seek a professional to expand your exercise library to include clean, snatch, get ups, and more! 

Register NOW. Cypress Creek YMCA is offering small group triathlon training on MWF at 5:15-6:15am starting September 12- November 18, 2016. Price is $49 for members and $149 for non-members. Goal race will be the Fairfield Triathlon on October 23, 2016.

Create a Gym Routine

1. Pick a time in your day that works best for YOU to CONSISTENTLY go to the gym. Don’t worry about all the “this is the best time to train” theories; just pick a time in your day that you know works for YOU and your schedule.

2. GO…just go to the gym, even if you are a little tired or not interested in working out that day. GO, and this may be the only time I say this, but go through the motions of your daily routine. If that means you get home from work, eat, and go to the gym…DO IT. It’s not so much about that day’s workout but rather training your mind to realize this is your new routine and lifestyle. Remember, we want this to become a routine for LIFE for you, not something that you just tried once.

3. When you get to the gym, especially if you are new, don’t worry about killing every workout, or PR-ing every exercise. You will over do it and NOT want to go back the next day. Instead, take your time, go inside, do a 5 minute warm-up and stretch, put on a playlist you like, then start your workout. Have a routine once in the gym and don’t skip it!

4. Try to make your scheduled gym days as much as possible! The more times you go through this routine, the better chance you will have at making your routine STICK. Remember fitness is not about perfection, it’s about consistency over time. Therefore, the LONGER you can keep going to the gym, the better position you will be in to make fitness part of your everyday lifestyle, even if it has never been before.

Idle Triathlon: Splash, Pedal, Dash

Are you looking for some motivation to build healthy habits? A community of support? A little competition? The YMCA has created a 31-day challenge to help you step out of your comfort zone. Beginning May 1, you can begin to exercise your way to finishing a triathlon!

Triathlon Clinic Flyer