BRAVER BOLDER STRONGER. Triathlon workshops designed by women for women.

Join 303Triathlon‘s Bill Plock with Rachel Joyce and Dana Platin via Facebook Live from TriBella on Thursday, May 10th at 10:45am (MDT).

PRESS RELEASE – MAY 7, 2018
BRAVER BOLDER STRONGER. Triathlon workshops designed by women for women.

Boulder, Colorado USA: Rachel Joyce, professional triathlete; 2017 IRONMAN Boulder Champion, and Dana Platin, leadership coach and founder of The Warmi Project, are collaborating on an innovative local workshop series. Each workshop offers a unique blend of practical triathlon skills and mental tools designed to have an immediate benefit on performance. The series will take place at the University of Colorado, Boulder Recreation Center and single workshop registration is available:

Swim Braver Workshop: Sunday May 20 10:00am-3:00pm
Bike Bolder Workshop: Sunday June 3 10:00am-3:00pm
Run Stronger Workshop: Sunday June 24 10:00am-3:00pm

The Swim Braver session will develop the ability to squash the inner critic and lead with a BRAVER self-mentor both on and off the race course. The Bike Bolder session will progress the courage needed to push the comfort zone in order to fear less, take calculated risks, and move BOLDER through life. The Run Stronger session will explore the top three strategies to crush
goals to run STRONGER in life.

“Since transitioning from the corporate world to professional triathlon in 2005, I have learned a huge amount about swimming, biking and running,” said Rachel Joyce. “I understand how the development of everyday skills are essential to truly showcase fitness in the triathlon arena. I am excited to share my experiences through the Braver Bolder Stronger workshops and to be partnering with Dana Platin. Dana’s depth of knowledge and women’s leadership portfolio emphasizes the relevance of mental tools, which is often the missing piece of the jigsaw.”

“Human Interest Group is proud to support this engaging workshop series,” said Heather Nocickis, “Rachel and Dana have created a relevant, effective content program based on their respective paths to success. The result of their vision for women’s leadership is a blueprint that builds confidence and drives change, empowering others to break through barriers – in sport or in the corporate arena.”

“As a passionate, avid athlete, I use my participation in triathlons, cycling, and mountaineering as a way to set personal goals that push my limits beyond what I thought was possible,” says Dana Platin. “Personal triumphs and setbacks have taught me about gratitude, grit, and grace. My 20-years in leadership development, training, and program management are lessons learned for other women aspiring to crush their fear to accomplish their goals. I am thrilled to
partner with Rachel Joyce on this powerful experience that uses the journey of triathlon to tap into that braver, bolder, stronger version of ourselves.”

Each workshop will kick off with a challenging physical component. The swim/bike/run training sessions will be coached by Rachel, instructing on technique and key skills specific to triathlon, such as open water sighting and adapting swim strokes for different conditions; climbing and descending proficiency on the bike; and, finishing with a strong run in the final leg of a triathlon.

This will be followed by lunch and refreshments. Dana will advance discussion during the afternoon sessions, further examining potential barriers to empowerment and those tools and choices that contribute to success and define what braver, bolder, stronger means for women’s leadership and participation.

About Braver Bolder Stronger: Braver Bolder Stronger Workshops is a partnership between Rachel Joyce, Dana Platin and The Human Interest Group. For more details and event registration, click HERE.

Media Enquiries: The Human Interest Group
Heather Novickis email: heather@humaninterestgroup.org
Phone: 303.517.0624

Parking for Workshops
The workshops will take place at CU Student Recreation Center, located at 1855 Pleasant Street in Boulder, CO. We recommend parking at Lot 169 (free parking on weekends) or the Folsom Field Parking Garage (paid parking) as shown here.

Snacks, Naps, and Food Fights: 3 Ways to Treat Training Stress

From IRONMAN.com

Make post-workout nutrition a priority. (Photo by artursfoto)

Reverse the negative effects of exercise with this protocol even a 5-year-old could follow.
by Susan Kitchen

Endurance athletes such as runners and triathletes are the first to tout the benefits of exercise, or “training,” as the more serious among us call it. Surely, the purpose of training is to improve aerobic endurance, muscle adaptation, and strength, resulting not only in performance gains, but general health and well-being as well.

But like all medicines, training—especially at the level seen in long-course endurance sports—also puts stress on the body. This is knows as oxidative stress, or more colloquially, inflammation.

Inflammation is a bit of a buzz word in health these days, but put simply, it has to do with the effects of stress on the body. Exercise causes micro traumas to our muscles, connective tissue, joints, and bones (which allow our bodies to adapt and our fitness to improve), but also the release of cortisol, the most prominent stress hormone. All of these natural responses have their place, but without the proper recovery, sleep, and nutritional support, the inflammatory response can persist over time and lead to injury or illness.

The market is flooded with tools to combat inflammation, and it’s easy to throw money at the feel-good quick fixes. The most powerful antioxidants can be found right under our noses, however, and don’t cost a fortune. In fact, you probably have some laying around in your kitchen right now.

Read the full article

SwimLabs Announces Grant Ranch Swim Schedule

Grant Ranch will offer swimmers an opportunity to train for their upcoming events or to simply practice their open water skills. There will be two courses available, 1/2 mile triangle or a 1.2 mile loop.  Grant Ranch is free of motorized boats, which allows for a very safe environment.

Grant Ranch Address: 
7255 West Grant Ranch Boulevard
Lakewood, CO 80123

Open Water Swim Days/Times:   
May 19th – September 9th

Tuesdays, May 22nd – Sept. 4th – 5:30AM – 7:00AM (Must be out of water by 6:50 AM
Thursdays, May 24th – Sept. 6th – 5:30AM – 7:00AM (Must be out of water by 6:50 AM)
Saturdays, May 19th – Sept. 8th – 7:00AM – 9:30AM (Must be out of water by 9:20 AM)
Sundays, May 20th – Sept. 9th – 5:30AM – 9:30AM (Must be out of water by 9:20 AM)


NO SWIMMING DATES (swim meets at Grant Ranch) – June 9th, July 7th and July 14th

 

Drop In, Punch Passes and Season Passes are available.

 

All the details and swim waiver can be found on the SwimLabs website HERE

Mark on Monday: Aero Do’s and Don’ts

by Mark Cathcart

The triathletes mantra is everything aero. We buy aero helmets, aero wheels, aero frames, wear tight clothes because they are aero, many of us even have aero drink bottles. We epitomize the Team Sky Race Director, Sir Dave Brailsfords’ now infamous “Marginal Gains”.

As I rode home the other day, I turned from CO52 onto 95th and got caught by the wind, it was blowing really hard from the west. Ahead of me were a couple of cyclists, you could see they were battling to stay upright as the wind blew across the fields and caught them square on.  Before we got to Lookout I’d passed both of them. They both could have helped themselves in the wind by being more aero.

Once on Lookout, heading east, with the wind to my back I could see another cyclist ahead, and soon doing 45MPH, I passed him too, and yes, he too could use some help even though he was going fast. So here are my bike aero do’s and don’ts.

 

 

DON’T: Ride with your elbows locked. There is almost never a good reason to ride with your elbows locked. If you do the road vibrations travel straight to your neck and upper back causing fatigue.

DO: Soften your elbows. Bending at the elbows reduces your height, and helps flatten out your back

DON’T: Ride with your palms on the brake hoods.

DO: Ride with your hands back from the hoods, soften your elbows, keep your head up

 

 

 

 

DON’T: Ride sitting up, elbows locked, just because the wind is at your back!

DO: Use your drops, or if you are comfortable, lean on your handlebars, again soften your elbows, and if you have a traditional long nose bike seat, shift forward.

 

 

 

 

 

 

DON’T: Let your limbs stick out. No matter which way the wind is blowing, or even if there is no wind, let your elbows and knees stick out.

DO: Soften your elbows, keep your arms tucked in, and keep your shoulders narrow.

 

 

 

 

 

DON’T: Attack hills from the bottom! There is nothing worse than “blowing-up” two thirds of the way up the hill.

DO: Pace yourself, nobody ever says I could have taken that hill faster! Use your gears wisely, don’t run out straight away.

DON’T: Battle up a hill in the same bike position.

DO: Make use of all the muscle groups. As a triathlete, you have to run off the bike. Again, traditional saddle? Slide back on the saddle, move your hand to the middle of the bars, don’t forget to soften the elbows.

 

Finally, use those gears. Remember, cycling is about motion, not muscle.

Triathlon Mental Training: 3 LESSONS I LEARNED WATCHING THE 2018 WINTER OLYMPICS

By Jim Hallberg of D3 Multisport

I really love watching the Olympics, I look past the politics and look at the essence of the sport and the sportsmanship. I look at what has allowed these amazing athletes to become so successful and what we can take from it.
Here are my three big takeaways from the Olympics.

LESSON 1 – STAY CALM NO MATTER WHAT
In the Men’s cross country skiathlon, Norway’s Simen Hegstad Kruger was a big favorite to win. In the first 250 yards, Kruger fell, got knocked in the head, and broke his pole. He was now in last place. Without any panic he got back up, grabbed a spare pole, composed himself and set out to rejoin the group. Rather than a huge effort to quickly get back, he worked his way up steadily to the group. With 8km to go he was in the group in fifth place. Then, he put in an early push and ended up crushing his competitors, taking the Gold medal with plenty of room behind him.

The takeaway for triathletes is that regardless of any mishaps during your event or even pre race, from your goggles coming off in the swim, a flat tire on the course, or you can’t find your bike in transition (I’m guilty of this one) don’t panic. Adapt to the mishap, adjust your strategy accordingly and most importantly stay positive. If Kruger has said to himself that his race was over after his crash, he never would have put on one of the best performances of the Games. So, if you haven’t had a major mishap, you will eventually. Make sure you keep you head about you and make smart decisions.

LESSON 2 – TRAIN WITH A TEAM
The downhill skiers from Norway, the ones who called themselves the Attacking Vikings, they seemed to know what they were doing. As it turns out, they train as a team, race as a team, and have a lot of fun along the way. This camraderie is not only good for having a good time, but it also creates accountability. Not only can they not skip workouts, they are pushed by their teammates.

So, in your training, the next opportunity you have to train with others, you should do it and do it often. It holds you accountable to attend and to work hard. If Masters Swim club is too early in the morning, make the adjustment to get to the pool for that practice. If there are group rides or runs in your area, especially ones with a group of other triathletes, make an effort to get to those rides. You may find that you push yourself harder in a group setting than you can on your own. You may also find yourself having more fun too. If you want to stay in this sport, it has to be fun.

LESSON 3 – DON’T FORGET TO HAVE FUN
Did you notice that the most successful athletes there also seemed to either deal with the pressure or simply didn’t have pressure? As one skier pointed out, if your not having fun, whats the point? Yes it’s hard work, but in some sense it is also playtime. Sure beats painting your living room, or doing your taxes.

So, from the smallest race to the World Championships, it’s not luck that got you there, and it won’t be luck getting you across the finish line in a triathlon or a marathon. It will have hard training across many months. In order to have the consistency it takes to be successful, you must have some fun along the way. Maybe it’s finding a group to train with (see Lesson 2), maybe it’s making your workouts an adventure (ride to that coffee shop in the next town over), or simply enjoy the wind in your face on your bike. Your goals will drive you, but enjoyment will keep you coming back.

Jim Hallberg is certified by both USA Triathlon, USA Cycling and TrainingPeaks. He works with athletes of all ages and abilities and believes in a balanced training program to solidify your strengths and bring up your weaknesses. Jim is also a highly competitive triathlete, having won USAT Nationals in 2007, 2010, and 2016.

The Best Kept Swim Secret for Training and Racing

Who knew? It’s simple, lightweight AND legal… and no, it’s not a safety device…

There is a tool that not only helps execute one of the most nerve-wracking disciplines of the sport but is also lightweight, inexpensive and legal to use in any USA Triathlon Sanctioned Race in the U.S. What is this magic device?

From USA Triathlon

No one chooses triathlon it for its simplicity. With so many moving parts and countless pieces of equipment and gear, it’s easy to overlook or simply disregard an argument for one more thing to add to your seemingly endless packing list. However, there is a tool that not only helps execute one of the most nerve-wracking disciplines of the sport but is also lightweight, inexpensive and legal to use in any USA Triathlon Sanctioned Race in the U.S. What is this magic device? A snorkel.

A little-known fact is the snorkel is completely legal to use without restriction and without penalty in USA Triathlon racing events in the United States. We reached out to Certified Official Tom Reilly for full disclosure:

“Snorkels are legal equipment for use by triathletes under the USA Triathlon competitive rules. USAT rules outline what you cannot do versus what you can do. Swimming conduct is covered under Article IV in the USA Triathlon competitive rules. Nowhere under Article IV is the use of a snorkel prohibited. Note that 4.9 Illegal Equipment under Article IV, several things that cannot be used are specified during the swim. The use of a snorkel is not one of them. However, keep in mind that this applies only to events using USAT competitive rules. Others such as ITU and WTC may not allow snorkels.”

Read the full article

Just Keep Swimming

The best exercise you can do right now

From Readers Digest

It’s time to forgo your weekly gym session. And no, we’re not encouraging any bad couch potato habits. Your body will get major results if you jump in a pool, instead.

Surprised? Turns out, swimming has loads of science-backed health benefits. (Try even more workout plans that will give you major results.)

Lap swims combine the best of your cardio and strengthening workouts while protecting your body from injury. In fact, many injured athletes begin swimming for this precise reason; doing so allows them to recover without missing out on the strength and endurance perks from exercise.

“You can get any type of cardio workout that you need in the pool and have little or no impact on your joints,” Ian Rose, director of aquatics at East Bank Club in Chicago, told Healthline. “Other exercises come with a list of potential long-term negative effects.”

Your lungs could also benefit from a dip in the lap lane; swimmers tend to have stronger lungs than other athletes, according to a 2016 study. And let’s not forget the strengthening and toning powers of this full-body exercise. (By the way, this is the absolute best way to build muscle, according to science.)

Read the full article

Mark on Monday: Triathlon Season Prep – Spring Dos and Don’ts

Here are a few pre-season Dos and Don’ts from seasoned triathlete and Broomfield resident Mark Cathcart.
(you can tell from his vocabulary he’s originally from “across the pond!”)

Do wash your swim hat after every use. You know when you keep having to pull the swim hat down, if you don’t wash it that’s the oil off your skin/hair on the inside of the hat.

Do take the lane when approaching a traffic circle. Check behind you and move out, no matter which exit you are taking, act like a car, you’ll be much more visible.

Photo by 303cycling’s Cheri Felix

Don’t do what you’ve been doing all winter for training. Now is the time to mix it up. Going long? Do some track sessions and intervals. Challenge yourself to do 2/3 of your long run on the track as intervals.

Don’t forget to check your tires. Been riding on them for more than a year, are you a mileage junky? Next time you get a flat it might blow a hole in the tire too if they are thin.

 

Zwift National Championships – Will you Participate?

D3 coach Jim Hallberg has this to say about the upcoming Zwift National Championships:

The middle of winter is an unusual time for a national championship… but this virtual event is a good way to check your FTP and overall fitness.

Even if this race might feel out of your league, any Zwift race can really test your fitness and push your limits.

Although you likely don’t want to be in great shape in February, it shakes up some competitive bike juices. If you are a triathlete, one of the best ways to get faster is to do a bike race with roadies. What better way than in a Virtual Championship!

About the Race:

The biggest one-day race of 2018 is almost here!

Zwifters from across the globe will battle for a year’s worth of bragging rights and the right to wear the National Championship jersey for 12 months.

Zwifters in 15 countries will battle it out. There will be a men’s race and women’s race in each. Each race will have just one winner.

More Info

Tri Coach Tuesday: Rest, Re-set, Re-start

from Coach Eric Kenney, EK Endurance Coaching

 

At the end of the season, it’s important to take time off to fully rest and recover.  Today we share Coach Eric Kenney’s EK Minute series on taking time off to rest and recover and then how to re-start your training.

Don’t miss Coach Kenney’s upcoming clinic at CMS on Winter Training.  Details here

 

Part 1 – Rest and Detrain

Part 2 – Unstructured Training

Part 3 – How do you get back in to training?