Open Water THIS WEEK!

Hi triathletes!

Great job at the brick last week. You've all made such great progress! We'll add on a bit more distance in our next brick, which will be Tuesday, July 13th at 8am (NOTE: NO BRICK on 7/6). I'm heading to Madison, Wisconsin this weekend with my team to train on the Ironman Wisconsin course, so I'm very excited! I hope you all had a great race at Bay Days today--wow, is it HOT out there--I just did the 5K in Avon Lake so I have HUGE respect for anyone running 5 miles in this heat! Happy 4th of July to all of you!

Our next workout this week will be WEDNESDAY NIGHT at 6pm at Columbia Beach in Bay Village for an OPEN WATER SWIM! Be sure you bring some water, a towel, a swim cap if you have one, and some goggles. Swim caps will be REQUIRED for SAFETY reasons for this swim. We'll stay very close to shore and you will always be able to touch the bottom. I will bring some extra swim caps for those who don't have their own. Also, bring your running shoes and some socks in case the waves are too high or the weather is not cooperating, so we can go for a little run and discuss TRANSITIONS in triathlons. A transition is when you go from one sport to another--swim to bike (T1) or bike to run (T2). There are lots of ways to practice transitions and shave off a few seconds--or even minutes!--in your race. Columbia Beach is located at the intersection of Lake and Columbia Roads. Park in the church parking lot, carefully cross the street, and meet at the top of the stairs for our swim!

We will have two people helping us with our swim: Eric Gibb and Aimee Millward. They are both very accomplished triathletes--Eric is a two-time TTT finisher (a race that includes 4 triathlons in 3 days!) as well as a two-time Ironman, and Aimee just completed Ironman St. George (Utah) this past May! They will be on hand to help out with the swim and to discuss transitions with us. Thanks, Eric and Aimee!

Have you registered for the race yet? It's time to make it official--you WILL be a triathlete! Go to this website, fill out the registration form, and you're ready to go!
https://www.ncnracing.com/registration/raceHTD/raceHTD.shtml

Usually, I'm on the sidelines for this race, but I have decided to race with you this year! It will be my first triathlon since I had my daughter, and I am so excited that you'll get to be a part of it, too! Remember...you guys are already doing the training already with your bricks and swims on Tuesdays AND your spin classes on Friday...so SIGN UP! You CAN do this! :)

Here are this week's goals:

SWIMMING:

--if you are already a swimmer: you should be getting in the pool 2-3 times a week and swimming 1500-2000 yards or so a session. Warm up and cool down with a steady 4-500 yards. Then, try 2-4 400s and descend on each.

--if you are not primarily a swimmer: You should be gradually increasing your distance a bit each session, and swimming 3 times a week. It's better to get in the pool often and swim a little less each time if you are pressed for time. Swimming is 99% technique, so the more you get used to the water, the better! One lap to the other end of the pool is 25 yards. Try to swim 200 yards without stopping! Race distance is 400 yards so you want to build up to that.

BIKING:

--Take advantage of the Friday morning spin classes at the Ride and Workout! www.rideandworkout.com Or, be sure to ride your bike at least twice this week for 45-50 minutes each time. Don't forget: most of the race is on your bike, so you want to feel very comfortable on it, and also you want to have enough energy to have a good run!

RUNNING:

--if you are already a runner: You should be building up a nice little base by now, and should include a run of at least 4-5 miles this week. Remember, the race is a 5K, so you want your body to be used to going farther than that. However, to avoid injury, don't increase your mileage more than 10% a week!

--if you are not primarily a runner: You should be running 2-3 times this week and gradually increasing your time. For example, if last week you ran or ran/walked 25 minutes as your long run, this week try to go for 30 minutes. The race is 3.1 miles so you want to work up to that distance in training.

NUTRITION:

--Recovery is very important! After a hard workout, you need to refuel your muscles to be ready for the next day. Did you know you don't have to spend crazy amounts of money on fancy recovery drinks? Studies have shown repeatedly that CHOCOLATE MILK is just as good as those fancy expensive drinks at refueling your muscles! It has the optimal balance of carbs to protein. So after a hard workout, have a glass of chocolate milk! But be sure to do it within 20 minutes or so of your workout to get the most benefit!

See you WEDNESDAY at 6PM for our OPEN WATER SWIM!

As always, check the blog for updates at www.evotri2.blogspot.com and don't forget to make your workouts COUNT by logging them in at www.plus3network.com and earning money for your favorite charity!

Sara and Team Evotri

Update #2: Building Up Your Base!

Hello again!

It's really feeling like SUMMER here in Cleveland, so it's time to hit training hard! You did a fantastic job at our last brick. I really saw some great improvement from many of you! This week we'll bike a little longer and run just a little farther to build up our base. Be ready to tackle a hill on your bike this week, and don't forget to bring some water or sports drink--in this heat, it is easy to get dehydrated REALLY quickly, and that's no fun at all.

For both bricks, remember, you MUST HAVE A HELMET. No exceptions!

Finally, Open Water Swimming will begin NEXT WEEK, Tuesday July 6th, at 6:30pm at Columbia Beach, Bay Village. This is an excellent opportunity to get in the water and see what open water swimming is really like. Even if you are an experienced swimmer, you'll benefit greatly from having some time in the lake before the race! And if you're not an experienced swimmer, don't worry--we'll have plenty of people on hand to help you out. You can always touch the bottom and we stay very close to the shore. The Cleveland Triathlon Club swims every Tuesday, too, so lots of people will be around for safety. Please bring a towel, some goggles, water or sports drink, and swim cap (brightly colored is even better!) for safety reasons. Goggles and caps are inexpensive and can be found at any sporting goods store.

Here are this week's goals:

SWIMMING:

--if you are already a swimmer: you should be getting in the pool 2-3 times a week and swimming 1500 yards or so a session. Warm up and cool down with a steady 3-400 yards, and make sure you add in 4-6 100s at race pace in the middle of your workouts to really wake up your arms!

--if you are not primarily a swimmer: You should be gradually increasing your distance a bit each session, and swimming 3 times a week. It's better to get in the pool often and swim a little less each time if you are pressed for time. Swimming is 99% technique, so the more you get used to the water, the better! One lap to the other end of the pool is 25 yards. Try to swim 100 yards without stopping! Race distance is 400 yards so you want to build up to that.

BIKING:

--Take advantage of the Friday morning spin classes at the Ride and Workout! www.rideandworkout.com Or, be sure to ride your bike at least twice this week for 40 minutes each time. Don't forget: most of the race is on your bike, so you want to feel very comfortable on it, and also you want to have enough energy to have a good run!

RUNNING:

--if you are already a runner: You should be building up a nice little base by now, and should include a run of at least 3-4 miles this week. Remember, the race is a 5K, so you want your body to be used to going farther than that. However, to avoid injury, don't increase your mileage more than 10% a week!

--if you are not primarily a runner: You should be running 2-3 times this week and gradually increasing your time. For example, if last week you ran or ran/walked 20 minutes as your long run, this week try to go for 25 minutes. The race is 3.1 miles so you want to work up to that distance in training.

NUTRITION:

--Are you hydrating before and after workouts? It is especially important to do this as the weather gets hot! Be sure to consume fluids before, during, and after all workouts--even biking and swimming! Although you may not feel like you are sweating much, you are...and if you do not rehydrate you'll feel sluggish the next day and have a poor workout.

I'll see you at this week's brick workout! Happy training, and don't forget--Open Water Swimming starts NEXT WEEK! Get excited! :)

As always, check the blog for updates at www.evotri2.blogspot.com and don't forget to make your workouts COUNT by logging them in at www.plus3network.com and earning money for your favorite charity!

Sara and Team Evotri

Battle of the Schools 2010

Welcome to the Evotri Battle of the Schools, 2010!

I am so excited to train with you this summer! My name is Sara and I am a proud member of Team Evotri. I've been involved in triathlons for eight seasons now, and I absolutely love helping high school students experience the fun that triathlon has to offer!

I'm looking forward to weekly Tuesday brick workouts this summer! Don't forget your helmet and some water or sports drink--it's very important to stay hydrated in this heat and humidity. Please bring a completed waiver and photo release form to our first workout. Our big race will be Sunday, July 25th at the NCN Huntington Sprint Triathlon. Get ready to become a triathlete!

We'll be planning some open water swims, some transition practices, and a pre-race pasta dinner, so be sure to give me your email address so you can stay informed with all the fun stuff we have planned!

See you Tuesday!

Race Day for 3 Young Quick Chicks

I was too excited for the race to just sit around the house waiting to leave. So I left early for the park and got there before many of the other athletes. Helping these three girls prepare for this race was a lot of fun. They each have great personalities and a huge personal drive to compete. For Brittney and Ashley this was not something new. Ashley did this race last year and Brittney has raced before. Madison, the youngest, was about to become a triathlete.

The day was picture perfect with the winds coming from the south making the surface of Lake Erie smooth as glass.

The beach was groomed and ready for the first nervous footsteps of the triathletes, experienced and first timers.


As the girls showed up we helped them get their bikes racked and gear laid out. I pumped up their tires and walked them through each stage of transition. I wanted to make sure they knew how the race would flow. Where to enter transition and where to exit.


A quick picture of the triathlete trio and we headed to the beach.

The girls would be the second to last wave to hit the water. We waited patiently with all the spectators as we watched the other waves start.



i

If the girls were nervous it didn't show. Sara and I were nervous but also excited to watch the race unfold. The girls lined up with their wave and hit the water.



I watched them swim for a bit and then headed over to transition. Sara would watch them exit the water, I would watch them get started on their bikes. Brittney was the first into transition, then Ashley and Madison weren't that far behind.



Now the waiting begins. 12 miles of biking. How long would they be out there. Would they push themselves like I asked. I prayed for a safe return and no problems. We watched as the men from the first waves started coming in. It was good to cheer for friend who were racing well.

Sara and I waited at the end of transition with the girls family. Each time a bike rolled into the park we strained to see if it was one of the girls. Brittney finally made it back to transition and was ready to tear up the run course. She was back in her element....the run. Like a triathlon rock star she ran out of transition while snapping on her race belt.



Madison was the next one in. She also made her way through transition with no problems. The little girl with a big heart was on the run.

But where was Ashley??? My nerves were getting the best of me as I scanned each rider who entered the park. "She should be in by now." I was heading over to the finish line when I saw her finally enter the park. Whew. They all made it back from the bike. Time to watch them finish this with a solid run.

As I was waiting for Brittney to finish her race, Ashley's mom came by to tell me that Ashley flatted on the bike. Her rear tire had absolutely no air in it. Ashley rode half the course on a flat tire. We never went over changing a tire. What could happen in a sprint? There was a rough, gravely spot on a trail that popped her tube. But Ashley forged ahead and did the best she could on the bike. She's not a quitter and headed out for her 3 mile run.

With all of the girls on the run course all we could do was wait some more. Brittney came in first with a blazing sprint to the finish line. She looked strong the entire run.



Next was Madison with her first triathlon finish.



Ashley made her way to the finish. She even gave me a smile with a half mile to go. She had such a great positive attitude during the entire race.


The race for these girls was all about pushing themselves and getting outside their comfort zone.

For Brittney it was about pushing herself harder on the bike than before.

For Madison....doing something you never thought possible for such a young woman.

For Ashley....Never give up. Keep a positive attitude. Take what the day gives you. Finish no matter what.

The final results were of no concern for us but I still want to brag about these girls.

Brittney won her 15-19 age group. She also placed 8th overall female.

Madison took second place in her 14 - under age group.

Ashley gets my first place award for her attitude. I know she will be back next year.

Congratulation girls. It was a pleasure helping you to the finish line.

Swim Changed to RUN today

Well, the weather just doesn't want to cooperate with us today! We will be doing a run instead. We will still meet at Columbia Beach at 6pm. Bring your running gear and any questions you have about this week's race!

See you then!

RACE WEEK! Open Water Wednesday TOMORROW!!

Hi triathletes!

This is it...race week is finally here! Think about all the hard work you've done to get to this point. It's normal to wonder, "Did I do enough? Could I have done more?" But trust me, the LAST THING you want to do this week is go swim 10 miles, bike 247 miles, and run 8 marathons. Welcome to taper week...where you cut down your volume a bit, but still throw in a little intensity. For instance, when you are swimming, visualize the swim race morning--the beach, the sun rising, and the 40 or so other swimmers trying to get around you! When you go for an easy ride this week, try a few 2-3 minute pushes at your race pace. And when you do your last run, try to think about how it will feel to run on the race course Sunday. Do a few 2-3 minute pushes to your race pace, and visualize yourself flying down the course. Visualization is a great preparation for race day!

Have you registered for the race yet? Time is running out! Register here!

We only have ONE SCHEDULED WORKOUT THIS WEEK: Open Water Wednesday TOMORROW at 6pm at Columbia Beach. We'll go over last minute race details, give you a checklist of things to bring, discuss what to wear and eat/drink, and just generally get pretty psyched up for Sunday morning. There will be no brick this Friday, as you should just do a short ride on your own. Saturday it would be a good idea to just stay off your feet, relax, hydrate with water and sports drink, and be careful of what you're eating. Saturday is NOT THE TIME to have mass quantities of Taco Bell and Mountain Dew. It will NOT be pretty. ;)

Finally, we are putting together our pre-race pasta dinner for 5:00pm at Huntington Beach in Bay Village! The cost will be $7 and includes pasta, garlic bread, drinks, and salad. This will be a great time to pick up your race packet from 1-4 (if you want--you can also do this race morning!) and relax before the big day...and of course, eat some carbs! Please RSVP to Coach Sara at a brick by bringing your $7 food charge. If you can't make it to a workout before the race but want to attend, please let Coach Sara know and we'll work it out!

GET EXCITED--YOU'LL BE A TRIATHLETE THIS SUNDAY!

See you tomorrow--as always, bring running gear in case of inclement weather or waves. And check the blog here for the most up-to-date information!

Happy Taper Week,

Team Evotri

Smooth as Glass

For those you that missed last nights open water swim....it was smooth as glass.

Madison and Brittney joined me at Columbia Park for a very nice swim in the lake. The wind was blowing such that there were no waves at all. There was some "stuff" floating in the water but otherwise it was very clear.

Brittney is a torpedo in the water.

Madison has a great never give up attitude and swam where I told her.

Both are getting very comfortable in the water.

We talked about what the start of the race will be like. How fast some people go and how close you may be to other people.

For all of the Evotri2 athletes.....take you time. There is no rush. Enjoy the swim and just make your way through the water.

While swimming last night I tickled some feet and we brushed up against each other to get the feel of being near another swimmer. This is normal in a triathlon and you shouldn't get freaked out by it.

The end of the swim. As you head towards the beach keep on swimming. As long as you can swim keep doing it....even if those around your are walking through the water. You are conserving your energy better than they are. You should be able to swim in water 12 inches deep. If you are tired from the swim go ahead and stand up to get your breath.

Not much longer until the tri. Bricks this Friday. Open water next Wednesday. Team dinner the night before the race.

Oh yeah I'm getting excited for everyone.

Have a great weekend and see you on...

The Other Side