Tri Coach Tuesday: Time to Reflect

As the 2018 race season comes to a close, it is time to reflect upon all things training and racing. Reflection defined means “serious thought or consideration.” Whether you are an age group athlete or a pro, a middle of the packer or you’re just happy to finish, reflection will provide great insight into the next steps of your journey.

Designate a time on your calendar to sit down for 45 minutes and allow yourself time to reflect.  If you are like many athletes, you may need that appointment to be listed on your training plan to add the accountability.  Protect the time and deem it to be as important as any of the training segments that you completed. Take the 5/5/5 approach.  Focus your reflection on 5 celebrations, 5 challenges and 5 goals from your past year.

Read Coach Kim’s full blog post here

 

Amazon named Title Sponsor of the 2018 IRONMAN World Championship

TAMPA, Fla. (Sept. 10, 2018) – IRONMAN, a Wanda Sports Holdings company, is excited to team up with Amazon as the title sponsor of the 2018 IRONMAN® World Championship and Official Sports Nutrition Retailer of the iconic triathlon event that will take place on Saturday, October 13 in Kailua-Kona, Hawai`i. The collaboration will provide participants access to a vast selection of nutrition products, including items from IRONMAN official nutrition partners CLIF Bar and Gatorade, available to athletes looking to prove ANYTHING IS POSSIBLE® on the sports largest stage.

“We are thrilled to announce we’ve teamed up with Amazon,” said Matthieu Van Veen, Chief Revenue Officer for IRONMAN. “The IRONMAN World Championship is the most iconic endurance event in the world and this collaboration with Amazon as we celebrate our 40th anniversary will provide athletes globally with direct access to sports nutrition products that help them reach the pinnacle of the sport.”

The demand for sports performance and wellness products are at an all-time high. The world’s best athletes will have access to a wide range of optimal products located conveniently all in one place at www.amazon.com/ironmanrace, helping them reach their peak performance goals.

Original Endurance Sportswire posting here

 

Team Manager: D3 Multisport

This is a new position for D3 Multisport and as our triathlon coaching company grows, the purpose of this position is to create camaraderie, excitement and connection among all Team D3 athletes and coaches. This position will manage the Team experience for new and current Team D3 athletes (including training plans, custom plans and 1-to-1 coached athletes) by creating and implementing opportunities, programs and communication pieces that demonstrate value, recognition, support and other important aspects to enhance their coaching experience.  

 

This is a part-time, hourly position.  Approximately 5-10 hours per week depending on the projects and season.  The person in this position will need to have some office hours in Boulder, CO.  The schedule can be pre-set on a weekly basis (outside of special events), or can be flexible.  This position will report to the Director of Getting Things Done and the responsibilities are as follows:

 

Communication

*Create and implement a communication strategy with the Director of Getting Things Done utilizing the Team D3 Facebook Group, email and other strategies.

*Manage the Athlete Page of the D3 website

*Coordinate communication to the Team about events, special offers, sponsors, etc.

*Get creative with tools available including InfusionSoft, Canva, Facebook, FB Live, etc.

 

Events

*Coordinate Team meet-ups at races and align the coaches as necessary

*Coordinate Team events (volunteer opportunities, tri community event participation, etc.)

*Identify and implement opportunities in the tri community where a D3 presence is appropriate.

*Coordinate at least the following race day, and pre or post events:  IM Boulder, Boulder Peak, Boulder 70.3, Annual Season-End Party

 

Gear

*Manage the tri and cycling orders for the Team

*Manage orders for accessories including hats, shirts, etc.

*Manage gear inventory

*Manage monthly new athlete roster to determine gear needs, thank you cards, etc.

*Update the Athlete Portal section of the Team D3 website where gear is featured

 

Misc.

*Brainstorm and implement other areas to engage the Team!

*Other duties as assigned.

 

Desired Qualifications

*Community or team building experience

*Strong customer service background

*Exceptional event planning skills

*Amazing attention to detail

*Packaging and postal experience

*Loves to make people feel part of something special

*Enjoys being a virtual and in-person presence

*Is a networker

*Has experience setting and executing a communication calendar

*Oh ya gotta be creative (both in a digital sense and when it comes to working with little-to-no budget on projects)

*Ability to assimilate with a brand very quickly

*Comfortable working in a home-office (ours and yours!)

*Can come up with new ideas and implement them

*Flexibility is key as we define the responsibilities of this position

*No questions about it – you need to be able to multi-task

*Experience with a CRM tool (InfusionSoft preferred)

*Strong experience with social channels (YouTube, Insta, Twitter, FB, etc.)

*Good experience with Google systems (docs, calendar, etc.)

*Absolutely must be committed to our Team.  It’s not just a job, you’ve got to demonstrate passion for triathlon and the community of the sport as this is a lifestyle and will require odd work hours including weekends

 

For questions and to apply for this position, please email the Director of Getting Things Done, Melanie Ricci, at Melanie@D3Multisport.com.  Include your resume and a cover letter that explains at least 3 reasons why you are a good fit for this position and pick one of your own personal endurance events and explain what it meant to you.

Weekend Preview

Triathlon Events

Saturday Sept 15th

 

Littlefoot Triathlon

Morrison


Sunday Sept. 16th

 

Harvest Moon Long Course Triathlon

Boulder



Cycling Events

Thursday Sept 13th

 

BVV Thursday Night Racing

Erie


Salida Bike Fest

Salida


Friday Sept. 14th

 

Pedal the Plains

Kiowa


Monarch Crest Enduro

Salida


Salida Bike Fest

Salida


Saturday Sept. 15th

 

VIDA MTB Clinic & Golden GiddyUp 

Golden


Two Moon 24

Glendo, WY


Tour de Vineyards

Palisade


Pedal 4 Possible

Louisville


Todd’s Durango Dirt Fondo

Durango


Blue Sky Velo CX Cup

Longmont


Pedal the Plains

Bennett


Salida Bike Fest

Salida


Monarch Crest Enduro

Salida


Sunday Sept. 16th

 

20th Anniversary Monarch Crest Crank

Salida

 

The Monarch Crest Crank is a mountain bike event along one of the top mountain bike trails in the nation – The Monarch Crest. Join us for the 20th Anniversary of this historic fundraiser benefiting The Alliance on Sunday, September 16th!

The Crest Crank will be the final day of Salida Bike Fest, which includes several events for cyclists of all abilities and their families. End Bike Fest weekend with us for this bucket list ride followed by an after party at Riverside Park open for Crest Crank cyclists and the public.


Liv Autumn Harvest – Women’s Group Ride to Pastries

Boulder


Outdoor Diva New Member Ride

Boulder


Monarch Crest Enduro

Salida


Salida Bike Fest

Salida


Pedal the Plains

Limon

 

Weekend Preview

Triathlon Events

Saturday Sept. 1st

 

Grant Ranch OWS

Lakewood


Sunday Sep.t 2nd

 

Breck Crest Trail Run

Breckenridge


Grant Ranch OWS

Lakewood



Cycling Events

Thursday August 30th

 

BVV Thrusday Night Racing

Erie


Friday August 31st

 

TriVelo Youth CX Camp

Larkspur


Saturday Sept. 1st

 

10th Annual Steamboat Springs Stage Race

Steamboat Springs


Estes Epic MTB Race

Estes Park


BVV Saturday Sprints

Erie


TriVelo Youth CX Camp

Larkspur


Sunday Sept. 2nd

 

West Elk Bicycle Classic

Gunnison

The West Elk Bicycle Classic covers country that should be felt up close, like on a bicycle.

Do you want a shorter ride on a most beautiful road? Try our 34-46 mi route on the north rim of the Black Canyon of the Gunnison.
Do you want something a little longer? With some gravel? Try our 52 mile Raghorn loop.
Do you want a lot of gravel? Try our 100mile loop extension of the Raghorn loop with about 66 mi of lung ripping gravel.
And the original 134 mi loop that connects all three of these great rides together for the more seasoned cyclist.

Fully supported charity ride and full of fun…join us and register today!

This ride provides funding for:

Western State Colorado University, Type 1 diabetes research, Sharon’s Kids, Bikes and Books for Kids


Grand Traverse MTB 

Crested Butte


10th Annual Steamboat Springs Stage Race

Steamboat Springs


TriVelo Youth CX Camp

Larkspur


Monday Sept. 3rd

 

10th Annual Steamboat Springs Stage Race

Steamboat Springs


TriVelo Youth CX Camp

Larkspur

Tri coach Tuesday: How to Avoid a Stress Fracture

As athletes strive to improve themselves and their performances, they often push themselves to the point of injury.

The inherent cross training by multisport athletes can decrease the number of injuries, but unfortunately it does not eliminate them. Overuse bone injuries occur primarily during the running phase of training and racing and are more common with high running mileage and in individuals training for long course events.

Overuse injuries to bone encompasses a spectrum, from bone inflammation (stress reactions) to small fractures on one side of the bone (stress fractures), to breaks all the way through the bone. Stress fractures are a result of accumulative micro damage to bones from impact, which can lead to small or large breaks.

Bone is dynamic tissue with constant bony absorption and deposition stimulated by bone stress. Micro damage is a normal process that occurs with activity and is correlated with intensity and the amount of impact.

The body usually heals the micro damage before it can accumulate, and during the healing process, the body lays down extra bone to strengthen and prevent future injuries. This process is how athletes can improve their bone density. Unfortunately, there are times when athletes overwhelm their body’s ability to heal the bone stress and the damage accumulates to the point of localized inflammation or fracture.

The factors that are correlated with increased bony damage include: high running mileage, training errors, low bone density, high ridged arches, inappropriate foot wear, leg length discrepancies, and other malalignments. The most common of these factors that I see in the office are training errors, too much too soon, and inadequate recovery time, but all of them need to be considered.

image from realbuzz.com

The most common sites for stress fractures in runners are the shin (tibia) and foot bones (metatarsals and tarsals). Stress fractures typically present gradually but can also start with sudden pain.

Athletes sometimes are confused when a stress fracture presents acutely. Early inflammation and stress reactions can be pain free until the fracture occurs. Localized bony pain and tenderness is the hallmark of stress reactions and stress fractures. The area of pain is typically small and about the size of a half dollar. This localization is in contrast to shin splints, where the pain is over a much broader area such as the size of a dollar bill.

 

Complete USAT post here

Tri Coach Tuesday: How to Handle Steamy Race Days

BY SAGE MAARANEN

After the 2018 Ironman Boulder, the biggest complaint I heard from athletes was the heat and its relation to a high DNF rate. We are all aware that heavy exercise in high temperatures can lead to medical emergencies such as heat stroke, but so many tend to brush this off as something that could happen but certainly won’t happen to them.

So instead of focusing on heat illness, I’d like to discuss a heat-related issue that should catch any athlete’s attention: Yes, if your body overheats, your performance will be diminished and you will not be able to race at your full potential. Consider this athlete’s story.

Ironman Boulder second-timer Andrea Greger hit the start line prepared to annihilate her previous course time. The day started off well with a 15-minute PR on the swim leg, but by mile 30 of the bike, she knew she was in trouble. It was hot, she couldn’t eat and her pace suddenly slowed. After stopping three times to vomit, Andrea considered pulling from the race. With encouragement from teammates, she kept pedaling, finishing well behind her target pace.

As she started the marathon it quickly became clear that running wasn’t an option. No cooling effort could bring her core temperature down, and she vomited five more times. Although the task felt monumental, Andrea was determined not to quit and continued to march her way toward the finish.

“I remember at mile 25 of the run, a lady told me I was almost there, and I wanted to kill her!” she said. “It was another 20 minutes.”

Although it wasn’t the race she expected, Andrea learned a lot that day — about herself, about racing, and about the toll of heat.

Negative Effects of Heat on Performance

First, a quick physiology refresher. One of blood’s primary jobs during exercise is to carry oxygen to muscles. To cool the body, blood flow is shifted from muscles to the skin in an effort to dump heat. This process makes blood more difficult to pump to muscles to perform their work. The metabolic system used for muscle-fueling must then shift from aerobic to anaerobic metabolism, and VO2Max will be reduced.

 

Complete USAT article here

 

Weekend Preview: Get out and Swim

Triathlon Events

Saturday August 18th

BAM Bare Bones OWS

Boulder

Join BAM for the second Bare Bones Open Water Swims on Saturday August 18th. These events are held in the scenic Boulder reservoir surrounded by mountains and open space. Boulder’s altitude is 5430 feet so if you are coming from out of town do keep that in mind.

One, Two and Three Mile options

NO RACE DAY REGISTRATION
Online Registration Closes Friday August 17th at 7pm

Registration here


Leadville 100 Trail Run

Leadville


Sunday August 19th

Chatfield Classic OWS

Littleton

Join us for our last event of the season.  One and Two mile swim options.

This is a good training swim for the Horsetooth Open Water Swims, which will be held on Sept. 8, 2018.

Race day registration available.  CASH or CHECK only



Cycling Events

Thursday August 16th

 

Colorado Classic – Stage 1, Circuit race through the town of Vail

Vail


Women’s Only MTB Skills Clinic

Boulder


BVV Thursday Night Racing

Erie


Friday August 17th

 

Rocky Mountain Race Series – Purgatory

Durango


Colorado Classic – Stage 2, Time trial up Vail Pass

Vail


Velorama Festival

Denver


Saturday August 18th

 

Prestige Imports Snowmass Loop MTB Fondo

Snowmass


Colorado CF Cycle for Life

Longmont


Colorado Trail Classic

Durango


EPIC Singletrack Series: King of the Rockies

Winter Park


Mayors Ride at Velorama

Denver


Rocky Mountain Race Series – Purgatory

Durango


Colorado Classic – Stage 3, Out-and-back starting in Velorama Festival in RiNo then to Lookout Mountain, Golden and back to RiNo for finish

Denver


Velorama Festival

Denver


Sunday August 19th

 

Rocky Mountain Race Series – Purgatory

Durango


Colorado Classic – Stage 4, Downtown city circuit with start/finish and criterium in Velorama

Denver


Velorama Festival

Denver

50 Ironman-distance triathlons in 50 days in 48 states plus Haiti?

By Kelaine Conochan on espn.com

 

Ashley Horner steps onto a treadmill, inserts her earplugs and stares at a blank wall as she runs and runs in silence. And runs and runs in silence. The 34-year-old fitness celebrity is training herself to combat boredom. She’s concerned it could set in during her upcoming challenge: 50 Ironman-distance triathlons in 50 days.

All told, that’s 120 miles of swimming (think Los Angeles to San Diego), 5,600 miles of biking (New York to Cairo, Egypt) and 1,310 miles of running (Miami to Chicago). She’ll traverse 7,030 miles (Chicago to Shanghai), start to finish. Incredibly, she has never completed a single Ironman-distance triathlon — 2.4-mile swim, 112-mile bike and a 26.2-mile run — in her life.

“I’ve done several Olympic distances, several sprint triathlons and a half Ironman, which is 70.3 miles,” Horner says. “But I’ve never actually done a full-distance Ironman triathlon.”

And in an added twist, she’s going to do her first one in Haiti, her next 48 in each of the 48 contiguous states and then No. 50 back in Haiti.

Original post here

 

The story of Iron Cowboy, James Lawrence here.  In 2015, the Iron Cowboy completed a similar quest.

Tri Coach Tuesday: Flexibility & Stretching

By Neal Mclaughlin, Mile High Multisport Coach

Not to be indelicate, but none of us is getting any younger, and flexibility tends to decrease with age. As we age flexibility becomes increasingly important for us to be able to continue to pursue the activities we enjoy. For example, orthopedic surgeons, podiatrists, and physical therapists all agree that most foot, ankle, and lower leg injuries (like plantar fasciitis) are caused by lack of flexibility. Their remedy…stretch your calf muscles – often.

Stretching is a critical part of any fitness program, but it is important to understand when to stretch and which muscle groups to address. Generally speaking, stretching before a run, ride, swim, or group exercise class is a waste of time. When you stretch, you are effectively switching your muscles off, and telling them “the workout is over”. Also, cold muscles tend to be resistant to stretching. Instead, a dynamic warm up which uses movement to activate the muscles, gets the synovial fluid flowing in the joints, raise core temperature, increase heart rate and respiration rate is a more effective way to start a workout.

It is much more effective to stretch at the end of a workout, when muscles are warm, relaxed, and a bit fatigued. As you perform static stretches, you will hold the stretches for 15 to 30 seconds, and it is important to breathe deeply as you stretch. To assist in mitigating muscular imbalances, it is important to keep in mind that our muscles should be strengthened and stretched in opposition. If you stretch the quadriceps, you also need to stretch the hamstrings.

Depending on the activities you engage in, the following are important muscle groups (and tendons) that require attention:

      Calf muscles (both Gastrocnemius and Soleus)
      Quadriceps 
      Hamstrings
      Glutes
      Iliotibial Band 
      Hip Flexors 
      Back muscles
      Chest
      Shoulders
      Neck

Yoga and Pilates are two very helpful modalities for improving flexibility and balance, and there are many options for both. See your coach to help you learn how to stretch properly.

 

Original article here