Mantra

Swimming is confidence. Biking is strength. Running is guts.

words of wisdom from my neighbor

Fueling Our Cells

Wow! It's here. Here's some advice I received about fueling our cells.

begin the hydration process a couple of days before then regular fluid intake the day of the event.

carb loading 3-5 gram per lb of body weight or calornie needs X 60%
i.e. 100 lb person = 300-500 grams of carbs / 15(grams per serving)= 25 servings
don't forget fruit is a carb! I am also eating protein at every meal.

After the event: eat a carbo solution or fruit within the 1st 1/2 hr after tri completion and a sandwich within 1 hr. This can reduce recovery time by 36 hours.

In your spare time, two great authors about sports nutrition Nancy Clark & Ellen Coleman

Tomorrow

Hi friends --
I'm thinking of a biking and running the course in the morning. Any takers?
--Erika R.

Sat am swim and....

Hi friends --
I've spoken to a couple of you and it sounds like several people are available and interested in doing something Saturday morning, 8 am, Nokomis, that starts with a swim and then.... a bike? a run? a bike and a run? Shall we meet in at the beach and just see how the day goes?

AND -- the shirts are here!! I picked up the tanks (dri fit -- gotta love Nike) today. They look good! Go Team Mike!!! We rock, just in case you forgot. ;)

--E

weekend outlook

I was thinking about trying a swim / run brick this weekend. Anyone interested in meeting Saturday morning? Or, alternately, a nice long bike ride?

water temps

Hi,

It looks like this web page will give us current water temps once the beaches open. It is interesting to see the temps from last year.
http://www.minneapolisparks.org/default.asp?PageID=65&termSearchVal=Beach_Status

Catherine

Saturday Morning (6/9) Swim/Bike WorkOut

Lets give it a whirl on Saturday morning. Meet in our normal Nokomis parking lot at 8:30 and go for a swim followed by some type of bike ride. Let me know if you're in.

Open Water Swimming

What is everyone thinking about the open water swimming practice? Anyone up to try it this weekend? (Saturday morning or Sunday afternoon would be my preference) I'm trying to plan my workouts for the week and wondering if there are any takers?

Saturday Workout

Meet at 8:30am by the Nokomis rec center to bike the lake.
Then for fun, we'll run it too. If the weather is foul,outdoor plans are off.
But, in case of bad weather Meet up at Y(southdale). Plenty of free guest passes to go around.
Looks like Erika S, Holly & Suzan are meeting up..how bout you?

Competition Gear

Hi all! Yesterday, a few of us briefly discussed getting group ts or tanks, and I mentioned the same to Korie at the Y this morning. The basic idea, I believe, is a dri-fit type material with a very simple design (maybe the date / name of the event and the name of our team) that we would all wear day of after the swim (and could order for our supporters, even). Korie suggested something noticeable, maybe orange. What do people think? My cousin's "got a guy" for shirts and can do bulk order & silk screen it all for us. I am willing to check elsewhere, too, and get back to people on pricing. I'm guessing under $20 from my brief on-line search.

Also, anyone up for Saturday morning training?

--E

I'm out for today!

It is 3:49am. Haven't slept yet. Cole teething. Will not see you today!
:P

h.

Memorial Day Weekend ride?

Hi friends--
Anyone around and up for a bike ride (or ride and run) this weekend? I was thinking about Sunday morning for sure and maybe Monday, too. Hope you are all well and enjoying the rain (ha!)
--E

TRI CLINIC

Just curious if anyone made
it to the Penn Cycle Tri Clinic
this past Saturday. If so, it
would be great to get a few tips
and info. Also, anyone interested
in going to see a Tri before
we actually do ours? I think it
would do alot to calm my nerves
if I hung out at the transion
site to see what actually goes on.

Bike Ride Tomorrow?

Is everybody having breakfast in bed or should we go for a bike ride?
Maybe tomorrow is a good day to go to brunch after ?
I wouldn't mind riding Nokomis and the route again.

Tri-Clinic on May 19th

I saw this posted at the YWCA. Is anyone interested in going? And then possibly going to a "gear" store afterwards?


Your First Triathlon - CONFIRMEDWHEN: Saturday, May 19th @ 1 pm WHERE: Penn Cycle Bloomington - (3916 W. Old Shakopee Rd, 55437)WHO: Anyone club members and non-club members alikeWHAT: MNTriClub member and avid triathlete Duey Carlson will once again give this very useful and informative clinic. In this clinic, Duey will tell all first time triathletes (and anyone who needs a refresher) everything you need to know from how to lay out your transition area, to what and how to eat the night before. Duey will answer all your questions to help put your minds at ease going into your first triathlon. Also, bring your bikes, helmets, and gear and join us for a bike ride after the clinic.

Target Like Bike $49.99

I saw a Target version of the like bike yesterday for $49.99 in the same aisle as the bubbles.

Sunday Ride - 8:15 Meet, 8:30 Start.

On Sunday, provided no hail or lightening, I am going to ride the tri-course (or a portion thereof). If you'd like to join me, meet by the park on the North side of Lake Nakomis (not at the beach). I want to get started on the ride by 8:30, so lets start gathering by 8:15.

I am definitely game for coffee or a cocktail when we finish.

BL

Training this weekend

So the weather is looking iffy. I had heard Sat am was better
than sunday am, but what is the latest?
A couple of options...
Sally mentioned we could meet up at her house(near Lake Nokomis)
and park cars and cycle the bike portion of the tri. I am thinking we said
Sat am was better.

if the weather is bad, what if we did a short course tri indoor at the y?
Swim, bike & run on the machines? I am thinking with guest passes
we could get everybody who wanted to participate in the door. I go this idea from Sally too!
She got in to an event at the YMCA last minute and competed last weekend.
I think she told me she smoked everyone, right Sally?

Thoughts?

Tips From a Regular

A colleague of Neil's is a crazy tri-athlete. He lives in CA so his involve ocean swimming. Anyway, he offers these tips for training. Has also sent race-day advice.

I had a terrible day at the gym today. Mid-way through treadmill running, I had to get off for some quality stomach explosion time in the bathroom. Got back running a few minutes later and thought I may faint. So had to totally stop and didn't get to swim. Have felt crappy ever since then. What the hell?

1) Don't get hurt. Listen to your body, it talks to you every time you go outfor training. There is a big difference between, soreness, discomfort and pain.Training in soreness is fine, training is pain is not.
2) Hydrate and eat properly. Don't munch down cheesecake the night before a longSaturday training exercise and expect not to feel it. Find out what diet worksfor you the night before (carbo load) your bigger training days and also figureout what works for you for hydration. Get that stuff figured out early. And usethat stuff, it does work (electrolyte replacement fluid, goo shots etc)
3) Don't be afraid to pop some ibuprofen or other pain reliever or other overthe counter stuff to accelerate your recovery.
4) Have fun. There is a whole world of people out here willing to help and talk.Use them all but make your own decisions. Not everything works for everyone, soexperiment now. Train with people, don't be afraid to say hello to people whileyou are out.
5) Go see a triathlon. As I mentioned to you before, I met a lady doing this andthought this was a great idea. Watch the event and the transition, it will dowonders to calm you and help you understand how it goes.
6) Do some bricks. You have got to do a bike and then a run several times,replicating what is going to happen on the day. Get your running stuff etc inthe garage, go ride the bike and then bust in, change quickly and take off. Yourlegs are going to be wobbly but if you do it a couple of times they will get useto it.
7) Swim almost twice as long as your race distance. Swimming in a calm pool isnothing compared to what is going to happen on the day of the race. Get at leastone day in the lake etc that you will be swimming in so you understand how itfeels etc. If you are wearing a wetsuit, use it at least once before the raceand practice getting it off and on, got to use a greaser.
8) Taper properly. Don't expect to be busting out longer distances a week beforeyour race. Get that out of the way several weeks beforehand. Maybe do yourlongest brick three weeks before, try 15 miles on the bike with a 4 mile runimmediately thereafter. Then taper, reducing efforts etc. Swimming you can takealmost into the last several days.

Sunny weekend ahead!

Want to go for a ride Sunday morning? What works for people? Suggestion: Meet in Washburn parking lot at 9:00 and take the parkway to Nokomis. Any thoughts or takers?

Also, anyone with a guest pass heading to a pool on Saturday?

Bokoo Bikes

I was browsing through the old posts and saw the link for "like a bike." Does anyone have one?

The reason I ask is because I saw similar bikes where my brother works-- Bokoo Bikes in Chanhassan, and it is a called a Bokoo Bike. I guess you can "trade up" your Bokoo Bike to a different bike within 3 years. Ava doesn't have one yet.
:)

Wondering if anyone has the Like a Bike, Bokoo Bike, or similar? I sense that we have some cyclists in the group.

Check out Bokoo Bikes:
http://bokoobikes.com/index.cfm

PS I am SORE today!
:P

SWIMMING!

I recently discovered a colleague of mine did the short course tri last year. When she found out that I haven't started swimming yet, she had a major reaction: "GET IN THE WATER NOW!" I'm not kidding-- she actually yelled at me.
She also said she had a friend freak out with the milfoil on his legs so she recommended swimming in the lake at least once.

I am worried about the swimming and thus have been avoiding it. I am making a public committment to order a swimsuit, cap and goggles from the swim outlet today. I like the black Speedo that says "Rockstar" on it.
:)
I also need to get a swim date on the calendar. If anyone has a guest pass to share and a time that you plan to get to the Y, please let me know.

Thanks!
Holly

Weekend Bike Ride

Hi All,
Bike Ride Sunday 9am?

Sunday Bike Ride

There is talk of a sunday bike ride. Sunday 8am or 11ish.
Weigh in. There could be 2 as well!

Testing 1,2,3....

Ok, I've never blogged before
so I hope this works ok 'cuz I'm
so exhausted from training that
I can barely see straight. HA! Honestly,
haven't done a damn thing. What's up
with this weather?! Not very motivating.
Did anyone meet up for a bike ride this
past weekend?

EMNS
(Erika Soderberg)

Swim Insruction Southdale Y

I signed up for this. If anyone would like to join me, the more the merrier! Suzan

Adult Intermediate & Advanced
Class Length: 40 minutes
It’s never too late to learn how to swim or to brush up on swimming techniques! The Adult Program provides novices and experienced swimmers with opportunities to improve their confidence and abilities. Adults will also experience the benefits of swimming as an exercise program and social activity.

Looking to improve your backstroke? This class is perfect for adults who are very comfortable in the water and want to work on improving their swimming techniques. Your instructor will work with you to help you meet your individual goals and expectations. Showing off is not allowed...well, perhaps some of the time!

Teen/Adult Adult Intermediate & Advanced7:50 to 8:30 pm 02270 - 50 Thursdays April 16- June 3 $20 member $40 non-member

Run Ins with Holly

Re: beginning running...I used to coach cross country running and track at Wasburn and South High, so I do have info for beginner runners. I will attach some of the documents that I usually give to beginner runners.

Also, as far as advice goes...there are just a few tips for starting out:

1. Make your first goal to run for a certain amount of time...consecutive minutes. Eventually you want to comfortably run for 30-45 minutes to be able to do a 5K. Start small. If you have to stop and walk after 5 minutes, then just run for 5 minutes for a week and then gradually increase.

2. You can adjust your stride (short or long) depending on your comfort and whether you're running fast/slow or uphill/downhill. However, a few general rules...most of the time your heel should hit the ground first and you should roll onto the balls of your feet as you run. This lessens the impact on your body (esp. shins and knees). In general, the quieter your feet are, the better. If you hear your feet slamming into the ground, think of the damage on your body. Running on the balls of your feet are for up hills and sprints-- neither of which a beginner runner should be doing.

3. Posture...try not to hunch your shoulders....you need to stand fairly straight in order to breathe properly. A slight inward lean is good. Arms should be lower than you might think...wrists should graze your hipbone. Beginner runners sometimes run with rocks in their hands to force themselves to carry their arms lower. Use your arms back and forth in tune with your steps to help move your body. Breathe! Eyes up and looking ahead...nothing more depressing than staring at he ground the whole time.

4. Enjoy! Nothing gets you in shape faster than running. Feel good about any little bit of progress. The hardest step is the first one out the door! Oh, and please don't call it jogging!! Jogging is what you do unintentionally when you sprint across the parking lot in the rain so you won't get wet. Running is a sport.

:)

Basic info on injuries-- R.I.C.E.
Rest
Ice
Compress
Elevate

* Make sure your shoes are in good condition. Inspect the soles.
* Stretch gently after warming up and after each workout.
* Stretch and massage sore muscles with Icy Hot or Ben Gay. Take a warm bath for sore muscles.
* Sore tendons and ligaments should be iced several times a day for approx. 20 minutes. Elevate the injury. SLOW down your running pace.
* Take Advil or Motrin IB for pain unless your stomach can't handle it or your doctor otherwise advises against it. These drugs are NSAIDs (non-steroidal anti-inflammatory drugs) which help alleviate pain and inflammation.

NUTRITION FOR DISTANCE RUNNING

HYDRATION: Water, water and more water! All day long, runners should be drinking. Do not wait until you’re thirsty! Water is key in avoiding many unwanted things including fatigue, cramps, heat exhaustion or stroke, and constipation. Carry a bottle with you all day, even at school. Gatorade and powerade are good if you drink it within 20 minutes of working out.
IRON: Running depletes red blood cells. This can cause fatigue and iron-deficiency anemia. I suggest taking a multivitamin with iron everyday. Try to eat red meat or other iron-rich foods several times a week.
PROTEIN: Running breaks down muscle tissue. Your body will produce more, stronger tissue if you eat a nutritious diet with protein (cheese, peanut butter, meat, eggs, etc.)
CARBS: No fad diets for runners! You need carbs for endurance. Complex carbs (multigrain) are the best for your body because they are digested more slowly. Simple sugars (candy) will spike your blood sugar level and it will subsequently fall as quickly as it peaked.
FIBER: Runners are prone to constipation if they do not get enough water. Running with constipation is extremely uncomfortable. Make sure you get your fruits & veggies daily.
SODA/POP: This stuff is bad for your body for so many reasons. We don’t want to see you drinking it. It’s bad for your teeth, bones, muscles, and intestines. Enough said.
PRE-RACE: Snack on something easy to digest: apple, banana, crackers. Avoid dairy before running.
POST-RACE: Gatorade immediately following race; water, granola bars, fruit, cheese, sweets such as a celebratory cookie or two won’t hurt. Potassium rich bananas will help prevent muscle spasms.
DAILY SNACKS: Runners do best if they “graze” all day. Ie: rather than having 3 big meals, keep your energy up by snacking on healthy food throughout the day. Keep some nutritious food in your locker.
SLEEP: A nutritious diet will be helpful to you only if you supplement it with enough rest. You need more sleep than your peers! Make it a priority- you will feel much better and run with much less pain and fatigue!

Shoe Information

Places to get your running shoes:

Uptown Running Room at 2801 Hennepin Ave. This place has great experts in running and they will help you decide on the best shoe for your body.
Marathon Sports offers a team discount (you just tell them you run for South cross country). Running experts at Marathon will help you choose the right shoe for your body. They are located on 50th and Penn (NW corner). The discount is $15 off shoes under $100, and $20 off shoes over $100. Marathon also carries some used shoes which are donated, and some used spikes which are available at a discounted price. Sizes on used shoes may vary. All shoe prices at Marathon are below retail price.
Run-N-Fun also offers a Team discount. They have a closeout room, which offers about $20-$30 savings on shoes. They are located at 868 Randolph Avenue in St. Paul.
They have odd hours:

Monday – Thursday: 10 – 8

Friday: 10 – 6

Saturday: 10 – 5

Sunday: 10 – 4

Directions: 35W North to 94 East. Get off on Lexington Avenue and go south (to your right). Take Lexington to Randolph Avenue and go east (to your left). About 3 blocks down.

Another option is Famous Footwear at the Hub, on 66th and Nicollet. Check to see when they are having a buy one pair/get second pair half off sale. You can go with a teammate and buy your shoes together. This will save you 30-40 dollars.
Footlocker (also at the Hub) and other sporting good stores usually will have a good line of shoes to choose from. Look for sales. And please note that not everyone who works at those larger stores may know about running. So, please take note of things listed below when buying your shoes.
Things to remember when buying your shoes:

Do NOT get cross trainers! Get running shoes!
If you can afford it, you will want racing spikes in addition to training shoes
Good brands: Nike, Asics, New Balance, and Saucony
Make sure that your heel does not slip out the back, that and your toe is not cramped. TRY THE SHOES ON IN THE STORE, and if possible, ask if you can run around the block in them.
Make sure to bring the type of sock you will run in, when trying on shoes

Kick it Up a Notch

Ladies,
I think I have found my competition swimwear.
These suits will seperate us from the pack.
http://www.swimoutlet.com/product_p/5798.htm

30% Off Coupon Marathon Sports

If you need anything from the Marathon Sports store,
I have a coupon for 30% off if you are a new customer.

suzan

Bike Ride this weekend & posting on the blog

Hi!
For all of us blog newbies, Three options for writing in the blog...
1. You can post on the blog by clicking on comments at the bottom of each post.
2. You can email me (Suzan) and I will post it
3. You can go thru google and post. You are all invited to be authors.

Is anyone up for a bike ride this sat or sunday afternoon?
Erika has offered to host at her house with childcare provided.

Erika's Post

Hi all--

Here's that tri training thing I brought to Suzan's the other day. I
don't
have Sally's email, so would someone kindly forward this to her for me?

After talking to some of you about training, it sounds like we have a
huge
variety of availability and of background/readiness for this, so I am
not
sure if this is going to work... but I have a proposal: let's try for a
once
a week "training" gathering, child care provided, on Sunday mornings.

I am imagining one house as a starting point, leave kids there with
willing
adults (dads, grandparents), and then we can train from there (as a
group or
individually). Whoever is "hostessing" could choose a route (pick a
lake, or
plot out a course on the parkway or whatever). We could loosely follow
the
training schedule (it starts with Sunday bikes for the first several
weeks;
and starts 4/16). I think biking would work really well this way, and
even
though our paces may be different while running, we could still do x
minutes
or miles and meet before / after for some inspiration and an
opportunity to
check in re: things we know about this training stuff! And treats ;)

AND, because I love to see you all and tend to actually work out if I
know
someone is expecting me to be somewhere, I'd also be totally
willing/interested in setting up any other time during the week that
works
for any of you -- maybe small groups with set times during the week?
While
kids are at school or even dropping them in childcare at the Y. Or now
that
it's nice out so late, even after dinner.

All that said, anyone want to go for a bike ride on this weekend on
Saturday
or Sunday afternoon? Or Saturday April 7? We can leave from here and I
already volunteer Kerry to head up the Playgroup for the kiddos -- he's
so
game it's great!

--E

Saturday Kickoff Party

Thanks to everybody who came over and joined us on Saturday. It ended up being more like a kickoff party, which was really fun! I hoped Ian helped you with your bikes. He is always availible to check on bikes, adjust helmets, look at trailers. You can even drop off on our front porch anytime. Now I have to get him to fix my bike. he has his clipless pedals on my bike!!!

I was RUNNING this morning and though this might be a great way for us to keep in touch and motivate each other. For me, Saturday was like a start. I got up Sunday and went running for 20min exactly. My knees felt like cement, I thought was *ss was going to jiggle off, but I did it. I walked yesterday with the kiddos. And went running again today. I felt awful today. I have to get music to help motivate. I am running in baby steps right now. Is that bad & will it change with time...runners?

Things we talked about....

http://www.beginnertriathlete.com/default.asp

^ this one has the schedule with the minutes for 13 weeks prior

http://www.triathanewbie.com/index.html

about the like bike....

http://www.likeabikeusa.com/

Depending on the weather, should we go for a bike ride on Sunday? Would this be a more comfortable place to start? I need to learn to ride in a group and just get on my bike. We could ride to breakfast at Egg & I or French Meadow from Lake Nokomis, Lake Harriet, my house?

By all means, this is just a suggestion. What sounds good?

I think I am going to try & swim Thurs am at the Y during preschool. 9:00 - 11:30am This should force me to commit.

Hope you like the blog!