Is It Time For You To TRI?

The Austin Livestrong Marathon is over and that means one thing to me, IT'S TRIATHLON SEASON! If you have ever wanted to compete in a triathlon of any distance, this article will help guide you to get ready for your race and have a great time doing it as well.

So you have decided to do a triathlon, now what? First you need to pick the distance that would be challenging yet fun for you to race. Triathlons range in distance from sprint to Ironman distance races. Sprints (swim 300-800 meters, bike 10-13 mi, run 2-3 mi), Olympic (swim 1500 meters, bike 40k, run 10k), Half Ironman (swim 1.2 mi, bike 56 mi ,run 13.1 mi) and Ironman (swim 2.4 mi , bike 112 mi, run 26.2 mi). For most people I recommend that you start out with a sprint distance. This, of course, is dependent on your athletic background.

Second, what is your goal? Is it to race a friend, do something new, or start to be active again? Whatever your goals, make sure they are bold enough to challenge you yet obtainable for accomplishment.

Ok, you now have a distance in mind and a goal (tentative). Let’s find you a race. There are several great local races around the Austin area. For a list of upcoming races check out Jack and Adams page and click on Events (http://www.jackandadams.com/Calendar.asp). Make sure you pick a race that gives you enough time to train and meet your goals.

You now have your race and goals set, LET'S START TRAINING! But what do you focus on? Out of the three sports in triathlon list you strongest to weakest. Your weakest sport is where you want to spend more time working on (for most people this would be open water swimming), then your second, and finally your strongest sport you should spend a shorter amount of time training. I’ve provided a sample training week below but be sure to tailor it based on your strengths and weaknesses.

My first rule of thumb when learning to swim for a triathlon is don’t get frustrated! Swimming is a very technical sport and people spend years mastering their swim stroke. You are allowed to use any swim stroke in the swim but freestyle is the preferred and fastest. There are some great resources on the internet to get a good idea of what a good swimmer looks like in the water. yes; A favorite place of mine to go to is swimsmooth.com. This website has a great animated video of the freestyle stroke. You may find a masters swim class (don’t let the name scare you off) that you can attend with a coach on the pool deck coaching a group of swimmers. If you can afford it, having a one on one session with a swim coach is the best way to go here. Having someone watch your stroke and give tips on how to improve your mechanics right there is well worth the money. If not, have a friend video tape you and watch and compare it to swimming videos and see where you can improve. To help open water swimming techniques you can swim at Barton Springs or The Quarry by Pure Austin North. It is important to be comfortable in open water. Remember that on race day, you’ll be swimming with a large group of people so staying calm and focused is key.

Next question: Do you have a bike (or access to one?) If not, time to find one. Spinning classes are a great place to start if you’re new to cycling. You can try clip in shoes, without the fear of falling, and learn good techniques. The bike you use to get you through your first race does not have to be fancy. Once you fall in love with the sport, you can look into upgrading. The only real requirements for the race are that you wear a proper (CPSC compliant) helmet and have bar end caps. Most of the local bike shops offer group rides so check with your local shop for more details.

Run. The only equipment needed here is a good pair of running shoes. Make sure to get your shoes and train in them before race day to make sure they are right for you. Your best bet is to go to a store that specializes in running gear (Hill Country Running, Luke’s Locker, etc) and have them analyze your stride to recommend the proper type of shoes. Check out the course description for your race and try to train on similar terrain. Do not be intimidated if you can’t run the distance right off the bat. This is your first race and your ultimate goal is to finish and have fun!

As for nutrition, for shorter distances races go with what you’re used to training with. For longer distances, experiment with new nutrition during your training to see what works best for your body. NEVER try anything new on race day.

Here is a sample training week to get you started:

Another good thing to practice is your transition. You will transition from swim to bike (T1) and bike to run (T2). Combining these in your training will help prepare you for the transitions during the race. The best way to describe transition is “controlled chaos”. Have a plan and don’t get flustered by all of the other athletes. Stay focused on yourself.

Other Equipment (optional but helpful): Body Glide (to prevent chafing/blisters), spare set of goggles, spare contact lenses (if applicable), wetsuit (if applicable), transition bag, towel to sit on in transition, sunglasses, race belt, chip strap, easy laces for your running shoes, running hat, Garmin or GPS watch, balloon or other marker(to find your spot in transition).

Planning for your event: Pickup packet at designated time/place. You’ll need your driver’s license and a USAT card (you can purchase a day pass if you are not a member). Affix race #s to your bike, helmet (if applicable) and race belt. Review other materials in packet, especially the race course map. Pack your race bag the day before so that you have time to get last minute items, if needed. Please make sure to review the rules of triathlon to avoid any penalties on race day. You can find them here: USA Triathlon Rules

Race Day: Wake up early and eat so that you have time to digest. Plan to arrive when transition opens so that you’ll have plenty of time to get body marked, get your transition area setup and familiarize yourself with transition. Be aware of the entrances, exits and your proximity to them. You may be feeling nervous but trust your training and remember why you’re here. Soak up the atmosphere and camaraderie that comes with this sport – this is why we race!

After your transition is setup, get your goggles, swim cap and chip (make sure it is strapped to your ankle) and head down to the swim start to find your wave. Seed yourself accordingly based on your swimming capability. First timers – start closer to the back. Take a deep breath, wait for the gun and remember – have fun (and smile at the cameras!)

When you cross that finish line throw your hands in the air and take pride in your accomplishment. _________ you are a triathlete!!  Welcome to the club.

by David Garza

Castle Hill Cycling Instructor

Team Tri It - Founder/Coach

Some fun new classes & workshops hit Castle Hill this spring.

 Be sure to check them all out HERE

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An Athletes Attempt at Being a Yogi

My name is Erin and I don’t stretch.

I run, cycle and sometimes I swim. Every thing I do from driving in my car to sitting at my laptop has me going in the same direction. Forward. Forward and compacted.

Over the past year or so I have noticed how tight I have become. My hamstrings bark in pain as I bend over to slide my shoes on. My shoulders ache from being rounded forward all day and my neck cracks and pinches from only God knows what. I am a prime target for an injury.

And so that is what happened. I injured my calf while training for the Austin Marathon. Nine weeks of running 4 times a week, cycling & limited core work but no stretching was the perfect recipe for disaster.After acupuncture, chiropractic work, Trigger Point Massage and physical therapy, I finally succumbed to my fate of NOT getting to the starting line this February 20 Don’t get me wrong, all of that post injury therapy helped. But just not enough fast enough to train consistently. What I needed was time to heal and to … stretch.

So when I was approached with a new challenge at work to try as many Yoga classes as possible and write a report on what I learned I jumped at the idea.My goal was 10 different yoga classes by 10 different instructors in 2 weeks. How hard could that be….it’s just yoga?

My first class was Anusara – Inspired Yoga with Sam. Anusara is a unique blend of Hatha yoga which meshes biomechanical principles of alignment with a celebration of the heart and spirit. When I first walked into the room and introduced myself to the instructor I was told that this was a level 2-3 class and did I have any yoga experience. “Um not really” was my answer. But I managed to stay in the class and do as much as I could. I really liked that Sam the instructor talked about Heart and home and how the two intermesh. Sam was very light hearted and funny, cracking jokes along the way as I tried desperately to move my stiff body into back bends. The hand stands were entirely out of my league, but I watched with awe as others effortlessly lifted into the hand stand positions. I felt really good and like I had accomplished something when I finished the class. Of course because I am so A.D.D I skipped the ending meditation and relaxation part otherwise known as Savasana, which I promptly got chastised for by a friend. Now I know why. Thank you.... 

The next class was Flow & Wall Yoga with Dido. The description on this class reads: This class will take you through a variety of flowing sequences to warm up and open up your body and then it will use the yoga wall to help you experience a different interaction with gravity. I think a better description of this class is; Part Yoga, Part Cirque du Soleil, this class will have you feeling strong and lifted while you fly through the air and relax into inverted poses as you defy gravity. We started off the class with floor or mat work; focusing on rooting, tree poses, opening the chest, and external rotation of the “arm bone”. The opening sequence of poses had me feeling very strong and warrior like, it was a great choice for me that day, as I needed the metal lift. Moving to the wall we worked on hanging downward dog & back stretching, flying … yes flying, and hanging back bends. I love this class and would totally recommend it to a first time student to yoga as Dido is extremely patient and explains the moves and the motives for the moves in such a way it makes sense to all of us non-yogi’s. 

After just two yoga classes I was sore! I found new muscles that I didn’t know I had and they all hurt. I was starting to believe that this yoga stuff was quite the workout after all.

Next I took Anusara with Mandy. Anusara is the same as the Anusara-Inspired however the instructors have completed their extensive training required being an Anusara instructor.Mandy is a sweet and soft spoken, gentle kind of spirit. She spoke of opening to your grace as we worked on forward folds. My legs were still pretty sore so the class was a great way to open up my hips and stretch out my hamstrings. Mandy took the time to explain the poses and get us into them with ease.

Focus on Form with Brigitte was a unique experience. The class uses a variety of therapeutic sequences and relaxation techniques. Sequences may focus on specific injury healing and prevention, relieving physical stress and toxicity in the organs, glands, & muscles.Brigitte spoke of the Tree of Light, and focused on opening the heart. We used a lot of props including the chair for back bends. I was a little intimidated about using the new props but I was also excited. I never quite got comfortable with using the chair for the initial back bend over the top of the chair, but I really enjoyed the shoulder opener we did holding on the legs of the chair. All I could think about was how good my shoulders felt and how awesome my swim would have been if I could have hopped in the water for a few laps. We then worked on the handstand using the chair, again this was beyond my ability as I didn’t want to cheat the lift of the legs and I was unable to get up. However I was quite comfortable in practicing the modifications of the handstand knowing that I would soon work my way up to it. This class was hard for me, I don’t know if it was all of the new positions or the use of the chair, but I felt like it was a big accomplishment to get through the class. This class is something that I would do again as it kept my mind busy and I never got bored. I could see where I could challenge myself to be better in this class.

Next up was Dynamic Yoga Flow with Bea. I don’t have an official description for this class, so I will make one. Dynamic Yoga Flow is a faster paced yoga class focusing on repetitive sequences that integrate breath with movement, awareness of alignment and strength.This was a no holds barred type of class which I was not expecting. I guess I should have figured it would be a bit quicker with the words “dynamic” and “flow” in the title. Bea was nothing but business during this class. Meaning we got right down to it without any kind of warm fuzzies that I had been getting from the other instructors. I think that if you were super new to yoga this would be an extremely difficult class to jump into. Fortunately with the other classes I had taken I already had a base of knowledge for the basic moves.We worked on Bird poses and “taking flight” which was really hard. The one thing I noticed was that Bea used music in her class where as the other instructors did not. I assume it was due to the fact that another instructors teaching “Cardio Kickboxing” in the next room is very vocal and Bea’s music help drown out that sound.The odd thing is I noticed Bob Marley’s “Three LIttle Birds” song about half way through the class as I was suffering through a pose. Made me smile and relax a bit more into it. The competitor in me would take this class again, just to get it down better. 

It was my intention to take Intro to Ashtanga with Jenny, but somehow I mixed up the start time and got talked into Ashtanga Mysore Style with Selena instead. Now I thought I had to take the “Intro” class as a pre-curser to Ashtanga and not knowing anything about it I was very nervous to take Selena’s class. See Selena is that yoga instructor that you look at and say “Wow, how do you do that?” She is the kind of yogi that can tie herself up in a bow and stand on one finger. I was completely intimidated. All I know about this class was that it was “self-paced”. Now if I had actually read the description prior I would have realized that the format allows each student to receive private instruction from the teacher & enables students of all levels to progress at a pace that is right for them. When I walked into the studio I immediately saw about a dozen of the “regular” yogis well into their practice. Doing things I couldn’t even begin to try. Selena greeted me at the door with a big smile and a comforting ease. I explained that I had no idea what I was doing and she immediately took me in and went over the first few poses in the first sequence or Vinyasa. I started going through the poses and working through the progressive set with Selena’s watchful eye and instruction. I have to say it was still a bit intimidating to see all of the other yogis in advance positions as I was working my basic poses. However it did give me the view into a future of what could be if I kept up the practice. After 90 minutes of class I was wiped out. But in a good way… I will certainly go back and try that again. I want to be able to get into that wacky squatting on your elbows move.

I was able to sneak into Anusara - Inspired class with Kim. Even though I took another Anusara – Inspired class, Kim’s class was altogether different. Kim seems fresh and excited to be in class. She spoke of a friend going through some personal health issues and how with persistency and strength she will overcome and succeed though it. She wanted us to think of these traits as we worked through a series of forward folds, shoulder openers with twists. All of this work prepared us for the final pose, the Shoulder Stand.My hamstrings were screaming during the class due to the previous Asthanga Mysore workout so the hour of forward folds really helped loosen them up. Like I mentioned the final pose was a Shoulder Stand and if you have been following along you’ll realize that I have yet to do any hand or shoulder stands. But I am happy to announce that I was able to get this pose and feel really confident about it. It might not have been the prettiest shoulder stand in the room, but it was mine.

I learned a lot over the past two weeks. I learned why they call yoga “Practice” and not a workout or a class. It’s because you have to practice the moves and I don’t think you are ever really an expert at it. It’s something that has to be nurtured and cared for on a daily basis. I also find myself standing up straighter, with my shoulders pulled back, my hips tucked a bit and my quads strong and rooted. Interesting that I never thought of those things while I was a personal trainer and fitness instructor for 19 years. I also learned that taking a few deep breaths can change your day. Clear out the cobwebs and start you on a new path. I am excited to try yoga in different aspects of my life and training for marathons and triathlons. I have been telling friends that yoga is going to be my secret weapon for a winning season. 

In the end I did not make my goal of 10 classes by 10 instructors in 2 weeks as personal and work commitments kept rearranging my schedule. I still have a list of classes that I want to take like Prana Yoga Flow with Maricarmen, Vinyasa Yoga with Gioconda, Ashtanga Yoga Led Primary Series with Matt, Yin Yoga with Dido. I am hoping to get to all of them by the end of February. Maybe I can report about those as well.

Now I am ready for my next challenge. 5 Massages by 5 different Masseuses in 5 Days…. Wouldn’t that be awesome! 

Namaste…from a new bendy girl.

Erin Truslow

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The Benefits of Kinesio Tape

It is best to think of the application of Kinesio Tape as prolonging the effects of soft tissue work done by massage therapists, physical therapists, or chiropractors. The effectiveness of the tape lasts between three and five days and the purpose of its’ application is to bring the muscular, structural, or neurological systems closer to normal function.

The Kinesio Tape Method was developed  in 1973 by Kenso Kase.The tape has the similar thickness and weight as the outer layer of the skin, made of rubber or polymer elastic strands wrapped in 100% cotton fibers with a latex free acrylic adhesive.It mimics the qualities of skin and lifts the pressure of the skin off the muscle and nerve thereby reducing muscle fatigue, pain, tension, and possibly increasing range of motion and strength.
 
Five major physiological effects of Kinesio Tape: 

1. Assists in restoring normal muscle function 
2. Assists in improving joint alignment.
3. Helps remove congestion/inflammation through the body’s circulatory and lymphatic systems.
4. Assists in returning the fascia or connective tissue that surrounds all organs, muscles, bones, and nerve fibers to homeostasis or balance or equilibrium.
5. Through the skin, increases the unconscious awareness of the body’s internal sense of position, posture, and movement.

For more information or if you would like to see if you are a good candidate for Kinesio Tape contact:  Rachael Bercey rachael@castlehillfitness.com

Rachael Bercey 
Certified Personal Trainer
Certified Kinesio Tape Practitioner
Certified Neuromuscular Therapist