tricoachdara

Welcome to the first Step up and Tri for 2012, albeit rather late.

The end of 2011 was a tough one for me and for quite a few of those near to me: my father, Franklin, and my partner’s sister, Amy, passed away, one of my clients also lost her father, and many of us lost our very special companion animals. Bailey left Jan and I, and Scooter, Scooby, and now sweet Lulu have left Scott and Melissa (who helps me write this blog).

So I dedicate this blog to those we have lost and remind us all that we can find them in our hearts, along the trail as we run, when we see a squadron of pelicans surf the air just above the waves as we ride our bikes down A1A, or when some stunning element of nature takes our breath away.

Weight training and cardio- which comes first?
Chris Carmichael’s Q and A in the Jan/Feb issue of Bicycling Magazine dealt with the following question:

Q. Sometimes I ride and lift weights on the same day. Which activity should I do first?
A. Carmichael: Start with the higher-intensity workout. If you’re doing intervals, you’ll want to ride first but you might choose to lift before an endurance-paced ride. If you’re trying to maximize your cycling performance in the fewest number of hours, I recommend strength training no more than twice a week after rides or on days when you’re not riding.
A. TriCoachDara: do the workout that matters most first. In the off-season that will be strength training, but as the season gets going, the cardio will matter most and by that time you should have progressed passed the really hard weight training sessions and be on the strength maintenance wagon.

A Goal without a plan is just a dream. (Thank you for that, Dad.)
It’s the end of January. Have you set your athletic goals for 2012?

Planning and goal-setting are closely intertwined: you decide on the goals and then you plan for the best way to meet them.

First, decide on your goals for the year and that will help you determine the objectives you need to hit in order to achieve those goals. Do you want to finish your first Ironman 70.3 in July? Then certain mileage targets need to be laid out. Do you want an age-group podium at Kona in October? Then a progression of race simulation test- sets at specific paces are required, among other things. Workouts need to simulate the terrain, race conditions, and performance intensities once the base training has been done.

Next you will decide on the races that will both serve as training and as the ultimate target. For example, I am doing Ironman St. George, in Utah in May, so a good training race is the Clermont half in April.

Your goals can be as simple or as complex as you want, but if you don’t feel fired up and motivated thinking about them, you are probably looking in the wrong direction. Effective goal setting must ultimately lead you back to the present moment – the place from which you begin; an end goal of competing in an Ironman will have many process goals to get you there, whether it be pacing benchmarks, targeting threshold or hill workouts, or a certain number of miles you want to hit by a certain date. But you have to start where you are, and take small bites out of the larger goal. Every 4-6 weeks, evaluate how training is going and check that your training is heading in the right direction.

Below are a few goal-setting questions I always ask my athletes when we first start working together:

•What are your most important goals this year? (Example: “I want to do St. Anthony’s in under 3 hours”, “I want to break 3:30 on my next marathon,” “I want to improve my functional threshold power –FTP- by 15% on the bike”.)

•What are the races that you want to have your best performances at? There should only be 2 or 3 at the very most of these A priority races. Even the pros can’t manage to peak more than 3 times a year. Twice a year, at least 6 months apart is best.

•What are your specific goals for these A priority races? Use smart goals: 1. specific, 2. measurable, 3. attainable, 4. relevant, 5. timely.

1.Specific: I want to improve my FTP by 15% so that I can bring my bike time down to 2:30 hours for the A race half ironman.

2. Measureable: I want to run a 1:50 half marathon.

3. Attainable: it should be based on where your abilities are currently. My IM time is 14:30 on a flat course, so it is unlikely that I will qualify for Kona at St. George. BUT, I might be able to swim a 1:20 there.

4. Relevant: the goals should get you where you are going. If I want to qualify for Kona, then competing in a kayak race in 2 hours is not relevant.

5. Timely: set dates for each of the goals. I want to improve my FTP by 5% by March 20th, another 5 % by June 6th, so that ideally I am at 15% by August 19th for my second half IM of the year and I can hit 2:20 on the bike.

•What other races are you doing? You will use these as training races, or just for fun as long as they fit with your overarching goals.

What is it you want to accomplish this season, and how are you going to get there? Could you write it down, or explain it to a friend? As the saying goes, if you don’t know where you’re going, you’ll probably end up somewhere else. If you need help setting your goals for this year, I’d be happy to help. Just shoot me an email or give me a call.
Some items taken from Lava magazine, December/January 2012

Now that’s fast!
25.99 miles per hour…American Chris Lieto’s average bike speed at the Hawaii Ironman. His 4:18:31 split was only eight seconds shy of Normann Stadler’s bike course record. Lieto was first off the bike but struggled on the run and finished 29th among the pro men.
Source: Ironman.com

Interesting Factoid:
60% increase in post-exercise muscle repair among study subjects who ate protein right after working out, compared with when they ingested it over 3.5 hours.
Source: American Journal of Clinical Nutrition

Mental Skills Training
Part three of the series in six techniques for better mental power –This month we’re going to focus on the element of mental skills training that the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD) has found to be important for consistent, optimal performance: Pre-performance routines.

Pre-performance Routines
At the elite level, where athletes possess similar sport-specific and physical abilities, the way athletes engage their thoughts and emotions before a competition could make the difference between winning and losing. But it is not just the elites that need to develop effective pre-race routines- we all do. When athletes think about negative things and get down on themselves, they usually perform poorly. On the flip side, those who keep themselves thinking productively, and who find ways to feel good end up having better performances. One of the most important factors contributing to top performances is the ability to generate and maintain optimal readiness before competition (Burton, Naylor, & Holliday, 2001; Gould, Dieffenbach, & Mofett, 2002; Orlick & Partington, 1988; Taylor, 1995). One method to improve physical, mental, and emotional readiness is through the use of pre-performance routines.

Pre-performance routines typically consist of cognitive, behavioral, emotional, and energizing components.

*The cognitive components include concentration cues, positive thoughts, and self-talk.
*Behavioral components include walk-throughs and individual rituals.
*Emotional components can consist of making confidence-enhancing affirmations, dealing in a positive, pre-planned way with parking frustrations and negative feelings or anxiety, and using a social-support network (if that works for you).
*Energizing components include adequate rest, recovery activities, proper nutrition, and hydration (Beauchamp, Bray, & Albinson, 2002; Orlick, 2000; Weinberg & Comar, 1994). You should look back atprevious races and evaluate your level of arousal: when were you too aroused? What did that feel like?

When was your level of arousal too low or just right? How did that feel? Try to mimic the appropriate level of arousal each time.

What follows is a list of items you should incorporate into your pre-race plan. Make it rote behavior for every race and you will eliminate stress, stay positive and set yourself up for a great race.

•Decide, based on past experience, what is most needed as part of your race preparation at various time intervals: 48 hours before race time, 24 hours before, the morning of the race, two hours before the start of the race, one hour before, and at race time.
•Establish a schedule for pre-practice and pre-race activities: meals, dressing, transition area set up, body marking, porta potty, etc.
•Set aside some time before practice and race starts to work on your mental preparation (to control your level of arousal, to do some visualization, breathing exercises, whatever works for you). Mental preparation can include use of imagery, repetition of mantra, listening to a play list, etc.
•Establish specific warm-up activities to ensure effective execution. How long are they and what do they consist of).
•Review your goals for workouts and races before you begin.

Upcoming Races:
*There is a gang of us doing the Half Mary in Miami on January 29th: Bonnie, Franny, Sue and Dara and a ton of the WEBE training group too. It will be fun!
*Mark and Jim are doing the Bill Bone race on Feb 4th!
Go get em everyone!

Featured Athlete:
This month, we’re going to learn more about Jeff Dell:

Past history of sports participation:
I grew up in Southern California primarily doing board sports (skateboard, surf and snowboard). When I went to college at Arizona State University I got very involved in running and mountain biking. I ended up racing almost every weekend doing either running, mountain biking, or off-road duathlon. After college I moved to Florida and felt really discouraged with the trails here, so I primarily ran doing a couple of marathons and a few shorter distant races, but not nearly as serious as work took over and exercise was put on the back burner.
What was your first tri & what made you do it:
My first tri was a sprint on Key Biscayne in 2009. A few friends and I were drinking beer trying to figure out how we could get into shape for the summer. Someone said “Hey a triathlon sounds like fun”. I had swam only a few laps in my life and I didn’t own a road bike, but a few months later we did one as a team. I did the bike leg and it was hilarious how clueless we were, but I was hooked. A month later I did a sprint as an individual and I haven’t stopped training since.
Favorite training or racing experiences:
My favorite racing experience was getting under 4 hours on the marathon @ Ironman Arizona 2011. My previous PR was 4:42 on an open marathon in college and ever since then I said I wanted to break 4 hours someday in a marathon. I think I was more excited about this accomplishment then completing the Ironman. It topped off a perfect day.
Races/events completed last season:
Last year I did 3 events. Florida 70.3 where I broke my old PR by 45 minutes, REV3 Portland which was a really nice location and was a very solid event, but I had huge GI distress and Ironman Arizona, where I had an amazing experience.
Favorite race/s (all-time):
My favorite race of all time was Hawaii 70.3. Having the opportunity to race on the Queen K was a lifelong dream. Seeing Tim DeBoom (two-time Ironman World Champion) fly down from Hawi while I was riding up to Hawi was a memory I will never forget. The water was also incredibly clear and the run was pure torture in the lava fields.
Athletic achievement/s you are most proud of:
Completing an Ironman is something I dreamed of from when I was a kid watching ABC Wide World of Sports in the 80′s and seeing Mark and Dave race in Hawaii. I never thought I would ever have the opportunity to do one and to do it in Arizona made it really special because I did so much training over the years on this course. My primary goal of the day was to finish strong and I had the most amazing day. Thanks to all the training Dara put me through, I had such an amazing experience and crushed every goal for the day with an 11:18 time.
Goals for the 2012 season:
To get under 5 hours in a 70.3 race. This is a bit of a stretch as I have to knock off 30 minutes from my PR, but if goals were easy, they wouldn’t be as exciting.
Favorite running trail and/or bike route:
My favorite running trail is the Deschutes Trail in Bend, Oregon. It is one of the most scenic and fun trails I have been on. You are inches from a flowing river and the nice rolling hills add a bit of diversity.
Favorite racing and/or training tip (what would you tell a newbie, and not necessarily something Dara told you!):
Don’t look at each training session as an individual effort. Everything you do from the first day of the season to race day effects your outcome. The next time you push really hard because it feels good, remember that tomorrow might suffer because of your actions today.
A favorite “Dara-ism”:
Dara has a way of motivating me in such an amazing way. It really helped me excel in all of my goals. Having her by my side through the training process was invaluable. She knew how to push me to the edge and has helped me accomplish something I never knew was possible. One of my favorite was “You, my man, are ready for race day!!! Whoo hooooo!!!”

Monthly Recipe:
Vegetarian Potstickers
It’s hard not to love a good potsticker. What a yummy treat when it’s a bit chilly outside.

Ingredients:
•1 red onion , sliced
•1 tablespoon minced ginger
•1 cup sliced shiitake mushroom
•1 cup white cabbage , shredded
•1 cup carrot , shredded
•1 cup chopped garlic sprouts or 1 cup chives
•1 teaspoon white pepper
•1 teaspoon sesame oil
•1/4 cup chopped cilantro
•1 package wonton skins , also called gyoza
•salt
•canola oil

Directions:
1. In a wok or large saute pan, add a little oil and saute onions and ginger.
2. Add the mushrooms and stir.
3. Add the cabbage, carrots and chives.
4. Season.
5. When mixture is soft, place in colander to drain.
6. Add the sesame oil and cilantro when mixture is cooled.
7. Check for seasoning.
8. Using the gyoza skins, make half moon dumplings keeping the bottom flat.
9. In a hot non-stick pan, coat with oil and place dumplings.
10. When bottom gets brown, add 1/4 cup of water and immediately cover.
11. This will steam the dumplings.
12. Carefully watch the dumplings and completely evaporate the water so that the bottom gets crispy again and sticks to the pot.
13. Serve hot with soy sauce and vinegar for dipping.

Prep time: 30 minutes
Cook time: 60 minutes

Post-Ironman “Blues” – Seriously.
http://triathlete-europe.competitor.com/2011/10/06/the-physiological-impact-of-an-ironman-on-the-human-body/

Poll:

Hello all,

The end of the season is nigh.  And a long season it was! So many of you have been working hard towards your goals since November of last year, and I think you all hit most of them! Well done to you! I am so very lucky to work with you all and I am SILLY amounts of proud of each one of you.

What a journey it has been; in training for endurance sports, there is so much more than simply getting the workouts done and logged into training peaks. I feel like training for this stuff makes us stronger in so many ways and really teaches us what we are made of. We learn more about ourselves every time we challenge ourselves with some crazy long workout, or hard bridge intervals at the end of a long week. I know it sounds like hyperbole, but this kind of training makes us feel like heroes and yet it can humble us too. We have a greater appreciation for our friends and those who support us in our dreams, and to see those faces as you race and cross the finish line fills you with emotion that is hard to access in the rest of our lives.

I want to congratulate all of you on all the hard work you have done this year, and on sticking with it even when life, the weather, and a sundry other things make it hard. For all the mornings you got out to run at 4:30 and rode your bike through 25 mph winds and ridiculous downpours, for the days you ran off the bike even though it was already 95 degrees, for all the times you peed (or more) in the bushes, for all the times you got to workout with your best friend or had to slog it alone, you achieved your goals and it feels damn good.

So now it is time to rest, recover, and take some time off from the hard training so that you will have the energy you need for next season. It is during this transition phase that your body and mind can refresh and you don’t become stale or over-trained. Many athletes find this time challenging as they fear losing fitness and they feel they can get stronger without any time off. It is true, you might lose a bit of fitness from this time off from purposeful training, but what you gain in rest, freshness, physiological and psychological rest are priceless. You will come back stronger and ready for next season.

This time off is not time spent on the sofa eating bonbons, of course. Take the time to do the activities you don’t normally have time for- try kayaking, mountain biking, hiking, climbing (there is a climbing wall in Lauderdale and Boca- FAU), or if you do swim, bike or run, do it for the hell of it and because you love it; not because you are trying to hit a certain power or HR zone to get a jump on next year’s training.

Enjoy the holidays, celebrate your successes from this year, think about your goals for next year, and get ready for another great season!

Monthly Recipe:
Baked Polenta with Provolone, Roasted Peppers and Mushrooms
Polenta:
8 cups water
2 teaspoons salt
2 teaspoons black pepper
1 teaspoon dried rosemary
1 teaspoon dried thyme
2 cups polenta
1/4 cup roasted red peppers, well dried and diced
1/4 cup Parmesan cheese, grated
2 tablespoons butter
1 teaspoon red pepper flakes
Mushrooms:
1 tablespoon butter
4 cups (8 to 10 ounces) sliced fresh mushrooms, e.g. mixture of portobello, cremini, shitake
1 teaspoons garlic, minced
1 cup heavy cream
1/2 cup parsley, minced
Salt and pepper
 
10 to 12 thin slices (8 ounces) Provolone cheese

1. Preheat oven to 375°F (190°C).
2. For Polenta: In deep saucepan, bring water, salt, pepper, rosemary and thyme to rolling boil. Add polenta in slow, steady stream, stirring constantly. Reduce heat to medium and continue stirring 5 minutes. Add diced red pepper. Reduce heat to low and cover. Cook 45 minutes, stirring occasionally. Add Parmesan, 2 tablespoons butter and red pepper flakes. Stir well; set aside.
3. For Mushrooms: Melt butter in skillet. Add mushrooms and garlic. Cook 10 minutes, stirring occasionally. Add heavy cream, parsley, salt and pepper. Cook at gentle boil until cream reduces and thickens, 10 to 15 minutes.
4. Butter 9 x 13-inch baking dish and spread half the polenta over bottom. Cover with half the slices of provolone, tearing slices to fit when necessary. Spread mushrooms over. Spread remaining polenta over and top with remaining provolone slices.
5. Bake about 15 minutes or until cheese melts, browns slightly and casserole is hot.
6. Let sit until the polenta sets and can be cut in servings (it will still be quite soft).

Delicious served as is, or with a marinara sauce or other complimentary-flavored sauce. Serves 24 as an appetizer, 8 to10 as an entrée.

Event Recap:
The Sandoway House Nature Center’s  first annual 5k and 1k Doggie Dash on November 12th went well and feedback was good! Only about 140 runners, but more to come next year!

Athlete Race Updates:
*Bonnie, Franny and Orlando raced IM Florida (11/5) and they were AWESOME! Bonnie: 12:18:42 and Franny: 14:17: 33. This was their first Ironman and they did SO great and I think they even want to do it again! It was SO fabulous to be there to see them (and the rest of the BRT-ers) race! Orlando (in his second Ironman and second this year!) got a huge PR. He did IM Utah in May which is a ridiculously hard race anyway, but he had food poisoning and STILL finished. He came back to IM Florida and busted out an 11:38:55.

*David, Jeff and Melissa raced IM Arizona (11/20) and they were AWESOME as well! They endured CRAZY cold water and BIG wind this day! David, completing his fourth IM, got a PR and had a very strong race! 13:44:28. Jeff got a marathon PR during Ironman Arizona (his first IM)! His previous marathon best time (not in an Ironman) was 4:42 and he did the IM marathon in 3:59:44! He had wanted to do a road race to get sub 4, and he never thought he would pull it out in an Ironman. His total time: 11:18:54. Melissa, on her second IM, had a very strong race despite enduring some bad cramps. She finished in 12:07:27. You have no idea what a feat of mental toughness it was for Melissa and her husband Scott to even make it to the start line this year! (Scott also did his first IM this day, and despite having to hit the med tent to stop severe total body cramps, he still pulled out 12:17!).

*Adam did the Horrible Hundred with Dara (11/20) and of course he handed her her butt on the hills! Way to go, Champ! We had a great day!

*Carol did the Outerbanks Half Mary (11/7) and finished strong! You are amazing, Carol!!

Upcoming Races:
A bunch of crazies are doing the Tough Mudder on December 3rd, Bonnie, Franny, Kevin, Nate, and Dara among them….

Featured Athlete:  
David Droste, who just did Ironman Arizona for his fourth Ironman and scored a 25 minute PR (in his own words)!
——-
Dara has walked me (I mean swam, biked and run me) through each of my four Ironman races. Some have asked me why I need coaching after all of the training I have had. I say that I love the accountability that she provides, and the expert advice that she gives, but even though those are true, I just enjoy working with Dara…she is a truly an excellent coach and encouragement!

Past history of sports participation:
While I have been active my entire life; playing baseball as a youth, excelling at skateboarding since age 13, and hiking, etc. it has been primarily since turning 40 that I have taken sports more seriously. I really enjoy running marathons and have run 35 (I think), with many other half’s and 10k’s, and one Ultra (50 miler). I have also completed 4 Ironman races, and more than 50 other triathlons.
What was your first tri & what made you do it:  
I remember hearing about the first Ironman in 1978 and often wondered if I could ever complete one. After adding some cross training to my running in my early 40’s, I began to entertain the idea of completing a triathlon. After completing my first one, I was hooked and have been triathloning ever since!
Favorite training or racing experiences:  
I think that the ultra I did was an amazing experience. The race is called, Man against horse, and you literally run against the horses…although I was mostly running in what they left behind;) The race was incredible, mostly because of how it unfolded. I found myself cramping and truly unable to move on the side of a mountain (about 7000 feet) at mile 31. The cramping was so bad that I couldn’t release the cramps to get relief! I would try and stretch one muscle and another would seize up…this happened for almost an hour. I was lying in the middle of the path, on the side of a mountain, being assured by the few runners behind me that they would pass along my plight to the people at the next station. While I lay there, I heard a still small voice inside say, “you are going to finish this race.” I said, “all I want to do is get to the next station.” My attitude was solid, I realized I was in over my head, but thought, “I gave it my best shot today.” I sent out a couple of pleas for prayer on facebook and to family. At just about an hour, I got up and was no longer cramping. I continued to climb the rest of the mountain and arriving at the next aid station, I asked, “how far to the next station?” One mile, then another six after that…you get the picture. I thought, “I am not cramping, so just keep drinking and moving forward and see what happens.” At one point I found out that I needed to run 3 miles at an 8 minute mile pace to be allowed to continue the race. In that moment, the lag vehicle was passing with the only runners left on the mountain. Trusting in the small voice inside, and praying and giving thanks for the ability to still move, I began to run the trail. I made the final cut off point by seconds and then had an hour and a half to make the final 7 miles, which I did with 10 minutes to spare. I chose this race as the most fascinating experience because I came completely to the end of myself, and in the moment of greatest need, I felt like God gave me the gift of completing it!
Races/events completed this season:
I ran the Whiskey Row Marathon in Prescott, Arizona in May, a half-iron distance race in Show Low, Arizona called Deuceman in June, a trail 10k in July, and then Ironman Arizona in November. Don’t tell my coach that I have one more marathon coming up soon, because I am supposed to be recovering from Ironman Arizona!
Favorite race/s (all-time):  
I think that I would say that my first Iron distance race was the highlight. The people in Idaho put on the most amazing race, and the venue was so beautiful…or maybe it’s just that it was my first. A close second was my only Boston Marathon opportunity on my 50th birthday that I qualified for on my 30th marathon.
Athletic achievement/s you are most proud of:  
The events that I am most proud of are those that I competed in to raise money for worthwhile causes, i.e. an orphanage in India, a missionary in Hungary, MS, Cancer Research, etc. I love running for causes that are bigger than me.
Goals for next season:  
Well, if I get chosen in the Kona Ironman lottery, than I would love to do that. Otherwise, I will seek to do three marathons, a couple of tri’s, including the half-iron distance in Show Low, and continue to enjoy the training.
Favorite running trail and/or bike route:
I love the Peavine Trail in Prescott. It is a 7.25 mile (one-way) long course through the incredibly beautiful Dells (rock formations), hosting mountain lions and rattlesnakes.
Favorite racing and/or training tip (what would you tell a newbie, and not necessarily something Dara told you!):
Plan your race, and race your plan! Don’t get caught up in keeping up with others, either in your training or your races, and enjoy becoming healthier while reaching your goals! 
A favorite “Dara-ism”:
Dara has such unique and fun ways to motivate me. I think one of my favorites is “use your best training memories to get you through the tough bits.”

David, it is ALWAYS a pleasure working with you! I have been in awe of all that you have accomplished and the Man against Horse race was truly impressive. Amazing what the mind can do and then the body will follow.

Now, when is that marathon…?

Mental Skills Training
This month we’re going to focus on the second method of training mental skills that the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD), has found to be important for consistent, optimal performance: Goal setting.

Goal Setting
Goal setting is an effective way to enhance motivation and process-oriented behavior. And it is the best way to actually achieve your goals! We establish the major goals for the year, then develop stepping stone goals to incremental achieve those major goals.

Goal setting ranges from the micro to the macro in scope.
Micro examples:

• The goal of a specific workout- what are we trying to accomplish today?
• The race plan: how will the athlete stay on track on race day? This will cover every aspect of the race, from what the athlete eats for breakfast and the logistics of race morning, to HR, RPE, cadence and power targets during the race, to mental skills employed, and hydration and nutrition plans for the race.

Macro examples:

• What are the overarching goals for the season? For example to race a 40k TT in under an hour, to qualify for the Boston Marathon or Hawaii for example.
• What are the goals for each race? Some races we train through (no taper and no peak) just for the experience. Some races are the target races where we have pace goals or finish time goals.
• Based on the athletes strengths and weaknesses (specific to the target races), what are the performance areas that need improvement?  I might be weak on hills, but if I am doing a flat race, then hill climbing is not actually a race specific weakness. However, if I am racing a windy course, then I do need to develop more power on the bike.

Research and reports from elite athletes prove that setting goals improves performance as this enhances motivation, self-confidence, commitment, effort, and mental readiness. Pursuing and attaining specific short-term (micro) goals on the way to achieving longer-term (macro) goals conveys reliable information to the athlete about their capabilities and their progress. Setting goals provides the road map for a long journey; you have to map out the route before a trip if you want to arrive at the destination! Of course, without clear goals you don’t even know the destination!

Some goal setting guidelines: SMART: specific, measureable, attainable, relevant, timely.

• Specific: Goals should be stated in the positive and well defined. “I want to get faster,” is not a good goal. “I want to do the Bigsville Turkey Trot in 24:38” gives the athlete a specific goal to work towards.
• Measureable: Again, “faster” is not measureable. But my finishing time for the Bigsville Turkey trot is. Or one could have a power goal, a pace per 100m, a running pace, or a body fat target, etc.
• Attainable and realistic: goals should be under your control like times to shoot for, nutritional habits to adapt, mental skills training to incorporate. Realistic: goals should be based on reasonable expectations. Goals should be a stretch, but not impossible. If I currently run a 10 minute mile, then it is not realistic to think that I can qualify for Boston this year. But if I want to run a 9:30 at a half marathon in 6 months, that might be doable. It is a stretch, but realistic.
• Relevant: if my overarching goal is to qualify for Ironman World Championships, then the goal needs to put me on that road. Learning to mountain climb is not a stepping stone to qualifying for Kona.
• Timely: set target dates for accomplishment of progressive, short term goals based on the long term goals. For example, “ I will swim 1000m in 18:46 by February 6th”.  You can adapt as you go along and have small victories more often and gradually attain your goals!

Goals must be reinforced with appropriate training and testing. It is no good setting goals and then not checking in to see how you are progressing.

Some samples:

• Annual (overarching/macro) goals.
• Qualify for Kona at IM St. G , May 7th.
• Qualify for Boston at Humboldt marathon (10/4)
• Break 60 mins for 40k cycle TT by (11/4)

All the other goals listed are the stepping stones to annual goals.

• Training goals/objectives (tasks) physical and mental (based on what the athlete needs to do to reach the annual goals.
• Increase biking FTP to 250 watts by April 20th.
• Increase running lactate threshold by 5% by March 9.
• Test monthly/6 weeks.
• Do hill/group ride workout once/week.
• Implement mental training skills (MST) in every workout.
• Break 25 mins on 1500m swim TT by Feb 20th.
• Racing skills:
• Decide on the appropriate gear
• Figure out how to fuel during races
• Practice transitions
• Racing knowledge:
• Drive/ride/run the course, or at least download the profile
• Come up with a pre-race routine
• Have a back up plan. “A” race, “B” race, “C” race.
• Racing risks:
• How do you minimize the risks during a road race?
• Bike in good order, body in good order!
• Know your strengths and weaknesses: (cornering, downhills, etc).

Poll:

Happy Holidays to you all!   Dara.

Hi Everyone,
Here we are- right at the end of the season and most of you have one more race to go. Indeed, as I write this 3 of you are 2 days away from IM Florida and 3 more of you are 17 days away from IM Arizona. You have all worked so hard and so long at this point, that, more than anything else, it will just be a relief when the starting gun goes off and you get to simply race. You have done all the hard work, logged the long workouts that make non-ultra-distance athletes call you crazy, struggled through bad weather, ridden victorious through the last interval of a hard workout, eaten enough carbs to fill a football stadium, and worked on your mental game enough that you could hang with a Buddhist monk and out-concentrate him. Now comes one of the best bits- race day. You get to put it all together and just race- you can revel in how fit your body is and all that it can do for you. You can revel in this day where thousands of people will cheer for you, volunteers will take care of your every need, friends will follow your progress from around the globe, loved ones will figure out where you are and get there in time to see you for 10 seconds as you fly by. You can revel in that final moment when the silken voiced announcer will say those magical words and tell the world that YOU are an IRONMAN.

For all of you who trained hard all year, the fitness gains, the friends you trained with , the races you did, the stories you can tell, and that amazing body that you have honed make all the sweat, tears, laughter, frustration, and joy worth it. Each one of you is an amazing and dedicated individual who somehow finds the time in this crazy busy world to train somewhere between 5 and 20 hours a week and make it look easy. Each one of you has accomplished things this year that 99% of Americans can only dream of and watch on TV. And it has been my absolute pleasure to watch and for some of you be a part of that. Thank you all, and here’s to you all having great end of season races. I will be watching and thinking- MAN! You guys are AWESOME!!!!

Training Tidbit:
Want to mountain bike faster? Learn how from the pros!
http://www.bicycling.com/mountainbikecom/skills/how-mountain-bike-faster#.TqHCwlYuK6M.email

Monthly Recipe:
Spaghetti Squash
Ingredients
•1 spaghetti squash, halved lengthwise and seeded
•2 tablespoons vegetable oil
•1 onion, chopped
•1 clove garlic, minced
•1 1/2 cups chopped tomatoes
•3/4 cup crumbled feta cheese
•3 tablespoons sliced black olives
•2 tablespoons chopped fresh basil
Directions
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
1. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.
Prep Time:
15 Min
Cook Time:
30 Min
Nutritional Information
Amount Per Serving Calories: 147 | Total Fat: 9.8g | Cholesterol: 17mg, Serves 6

Special Upcoming Event:
I’m proud to be one of the sponsors of The Sandoway House Nature Center’s first annual 5k and 1k Doggie Dash on November 12th at 7AM in Delray Beach (at the Sandoway House, surprisingly enough). All participants will receive a t-shirt and a medal upon completion of the race. There will also be a post race celebration with refreshments provided by Caffe Luna Rosa of Delray Beach. Participants will also be allowed to tour the nature center for free by presenting your race number. Please join us. You can register through www.accuchiptiming.com. See you there!

Athlete Race Updates
Results:
• Adam came in just barely over an hour at the State TT and is determined to break the hour mark next year. SO close!
• Jim Redgate had a great inaugural race at the same 40k TT on a brand new bike and only about 2 weeks of TT specific training. He can’t wait for the next one!
• Carol did the Ramblin Rose Half Mary (NC) and did great, despite having severe pain in both her feet. She has now figured out the cause and can’t wait till her next Half- she will CRUSH it!
•Julia went up to Vermont and kicked some New England butt- she is riding stronger than ever, she reports, and is hanging tough and tight with people who used to beat her soundly.

Upcoming Races:
•Bonnie, Franny and Orlando are racing IM Florida (11/5)
•David, Jeff and Melissa are racing IM Arizona (11/20)
•Adam is doing the Horrible Hundred with Dara (11/20) I have a feeling Dara is gonna have her butt handed to her….
•Carol is doing the Outerbanks Half Mary (11/7)

Taking a multi-vitamin & not sure if it’s working? Here’s some insight
http://www.medpagetoday.com/PrimaryCare/DietNutrition/29054?
utm_content=&utm_medium=email&utm_campaign=DailyHeadlines&utm_source=WC&eun=g310117d0r&userid=310117&email=erg1500@yahoo.com

Featured Athlete:
A Q & A with Franny Nachlas
Q. Past history of sports participation (kid to adult): I was a gymnast from age 6-12, then took up ballet and dance. Continued that thru my years at Atlantic High in Delray by being a member of the Eagle-Ettes dance team. Also on swim team at Atlantic for 2 years. Miami Dolphin Cheerleader 1997-98. Ran first 1/2 marathon in 2009.
Q. What was your first tri & what made you do it: My first tri was in June, 2010. Honestly, not really knowing what I was in for made me do it. ALL of this started when my BFF Bonnie Barr said to me over breakfast in May ’10 “Do you want to do a half ironman with me in October?” having no clue what it entailed, or what would be in store for me in the future, I blurted out “YES!!”
Q. Favorite training or racing experiences: Favorite training would have to be a tie between finishing my first century with Catherine Trejo, and a gorgeous 20 mile run on the NYC marathon course with hubby Nathan. Favorite racing experience also a tie. Finishing my first 1/2 ironman with Bonnie, and qualifying for the Boston Marathon after running in my first marathon ever in Miami last January.
Q. Races/events completed this season: This season I ran Miami Marathon, did Tradewinds sprint, Southbeach Nautica International , and Augusta 1/2 Ironman.
Q. Favorite race/s (all-time): Again, the Miami 70.3 and Miami Marathon.
Q. Athletic achievement/s you are most proud of: Miami Marathon.
Q. Goals for next season: Well, before NEXT season, my goal is to finish Ironman Florida on November 5th! Then, have some fun doing Tough Mudder. I’d love to qualify for Boston again when I race Boston in April. Be lucky enough to get into NYC triathlon. Then finish up with NYC marathon next November .. Is this asking too much?!
Q. Favorite racing and/or training tip (what would you tell a newbie): I’m a newbie!! But I would tell anyone to relax, have FUN, stay positive, get fitted properly for your shoes and your bike, join Boca Raton Triathletes because when you start complaining about various chafing-rashes-and all the new aches and pains you’re going to have only a triathlete/duathlete is going to sympathize with you! Finally, and most of all, find an amazing coach like I did!!
Q. A favorite “Dara-ism”: “Don’t worry about things you cannot control, just focus on what you can.” “If you don’t enjoy it, why do it?” ” You are SO ready, Franny!”

Love you, Dara!! You’re truly the reason I have made it this far!!! Xo, Franny

Love you RIGHT BACK, Franny! Athletes and people like you are the reason that I LOVE what I do!!! I am SO LUCKY!

How do I Qualify for Kona?
Just weeks after the Ford Ironman World Championship race in Kona, some of you may still be wondering, “How can I qualify for Kona?” Triathlete Magazine just came out with an article entitled, “The Easiest Places to Qualify for Kona.” I’m sure many of you have seen it but just wanted to present the highlights.

The best places to qualify based on course difficulty and % of slots/participants are:
• Lanzarote
• UK
• Korea
• St. George
• Brazil

Another interesting fact is that this season, the most Kona slots for men went to the 40-44 AG and for women the 35-39.

You can also try to qualify at one of these 70.3s:
•St. Croix
•Philippines
•Buffalo Springs Lake
•Hawaii
•Eagleman
•California

You never know!

Six techniques for better mental power – focus on imagery
According to findings from the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD), six methods for training mental skills have been found to be important for consistent, optimal performance: imagery, goal setting, pre-performance routines, concentration training, intensity regulation, and confidence enhancement. Each monthly issue of Step Up and Tri will focus on a method. This month, we’ll take a look at “imagery.” Coaches and teachers who engage in any of the following practices are already using imagery:

* Use videotape.
* Use scouting reports.
* Walk through the competition site before play begins.
* Use creative language to teach complex sport skills.
* Walk through plays and strategies during practice or during shoot-a-round.
* Mentally rehearse plays, routines, or technical strokes before physically doing them.
* Mentally picture the running course, playing field, or playing venue the night before.
* Model technical execution.

All of these eight coaching strategies incorporate the use of imagery to aid in learning skills and tactics, in preparation for competition, and in performance execution. Imagery has been found to be effective in improving several mental skills, including sharpening concentration, reducing competitive anxiety, and enhancing confidence and motivation, while also improving pregame readiness and one’s ability to refocus. Imagery has also been used to effectively improve the learning of sport skills and strategy. Imagery can be used to increase one’s confidence via the recreation of past positive experiences or the recreation of negative experiences that are then altered to a more positive outcome. Imagery also can be used to aid in one’s preparation by previewing new or future events, such as mentally picturing the racecourse or a 90,000-seat coliseum packed with screaming fans. In addition, injured athletes have incorporated imagery to improve how they cope with the pain and discomfort of rehabilitation, treatment, and retraining.

Imagery specifically helps performance by producing muscle activity, providing a mental blueprint for future action, and assisting in the use of additional mental skills. Imagery can be used at any time, before or after training and match play, during breaks in competition, during free time, or while recovering from injury. The most important point to remember is that the more imagery is practiced, the more skilled one becomes and the greater the benefits derived from it.

Bicycling’s Golden Rules
According to Bicycling Magazine, cycling definitely has some golden rules – “must-dos” that have stood the test of time. Here are 10:
1. If your knee hurts in the front, raise your saddle; if it hurts in the back, lower the seat.
2. To corner, enter wide and exit wide.
3. Play the terrain. Go hard on climbs and take it easy on descents.
4. Wait to eat and drink until you’re at the back.
5. Warm up.
6. Always carry cash.
7. Race, at least once.
8. Ride hard. To become faster, you need to ride faster.
9. Wash your bike.
10. Drink before you are thirsty; eat before you are hungry.

Do you agree with these rules?

The truth about broccoli
http://www.sciencedaily.com/releases/2011/10/111011112501.htm?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+sciencedaily%2Fhealth_medicine%2Fnutrition+%28ScienceDaily%3A+Health+%26+Medicine+News+–+Nutrition%29

Poll :

Hi Everyone,

As we approach the end of the 20011 season, there are a lot of you who are training for Iron-distance races. Preparing for these races takes many months of training, and really it is a year long process, so at this stage of the game you are pretty close to being burned out and all you want is for the damn race to start already! Training for an ironman is all consuming and after all these months of long swims, bikes, runs and bricks you are pretty close to the edge, so don’t worry if you are feeling a little sick of it at this point. If it were easy, I guess they would have to call it Flowerman. The taper never comes too soon, and you are all either beginning it in a week or you are two weeks away from it. Race day will make all this work and dedication worth it- when you hear them say your name and tell the world you are an Ironman, life is so very sweet.

And just for a giggle, watch this cartoon: http://www.youtube.com/watch?v=B03dFMG8nR4

Train hard, train smart, have fun, and revel in race day glory!

Training Tidbit:
Beliefs about hydration and physiology drive drinking behaviors in runners.
Department of Family Medicine, Loyola University Medical Center, Maywood, Illinois, USA.

When athletes drink too much fluid during endurance events, it increases their risk of developing low blood sodium levels (hyponatremia) that can become life threatening. According to a recent survey, many endurance athletes may be drinking excessive amounts of fluid during events.

BACKGROUND:
Exercise-associated hyponatraemia (EAH) is a dilutional hyponatraemia that is caused primarily by the intake of hypotonic fluid beyond the dictates of thirst and exacerbated by the syndrome of inappropriate antidiuretic hormone secretion as well as an inability to mobilize osmotically inactive sodium stores. Runners who drink more than to their thirst do so for a reason, and understanding and
curtailing this behavior will probably decrease the incidence of this highly preventable condition.

OBJECTIVE:
To determine the beliefs about fluid replacement held by runners and whether these beliefs are reflected in hydration behaviors.

METHODS:
An online survey was filled out by 197 runners solicited by personal solicitation, e-mail and flyers distributed at three local races in autumn 2009.

RESULTS:
Most runners (58%) drink only when thirsty. Runners drinking to a set schedule are significantly older, more experienced and faster than those drinking when thirsty. Gastrointestinal distress is the most
frequently cited (71.5%) reason to avoid over-hydration. Runners have a poor understanding of the physiological consequences of hydration behaviors that frequently reflect messages of advertising.

CONCLUSIONS:
Runners at highest risk of EAH exhibit behavior that is shaped by their beliefs about the benefits and risks of hydration. These beliefs are frequently based on misconceptions about basic exercise
physiology.

Monthly Recipe:
It’s a good time to incorporate some pumpkin flavor into your favorite foods. Try these yummy Pumpkin Cranberry Muffins to kick off your day!
Pumpkin Cranberry Muffins
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients:
•2 cups all-purpose flour
•3/4 cup sugar
•1 tsp baking soda
•1/4 tsp salt
•1 tsp cinnamon
•1/2 tsp ginger
•1/4 tsp nutmeg
•1 cup pumpkin puree
•1 large egg, lightly beaten
•1/4 cup canola oil
•1 cup nonfat milk
•1 cup fresh cranberries, chopped
Preparation:
Preheat oven to 350 degrees. Coat a muffin pan with nonstick cooking spray. In a large bowl, combine flour, sugar, baking soda, salt, cinnamon, ginger and nutmeg. Combine pumpkin, beaten egg, oil
and milk in a medium bowl. Make a well in dry ingredients; add pumpkin mixture and stir until just combined. Fold in chopped cranberries. Fill muffin cups and bake for 22-25 minutes. Makes 12 muffins.

Per Muffin: Calories 193, Calories from Fat 48, Total Fat 5.2g (sat 0.4g), Cholesterol 18mg, Sodium 171mg, Carbohydrate 32.6, Fiber 1.7g, Protein 3.6g

Athlete Race Updates
Results:
• Bonnie, Franny, Tracey and Dara HIM Augusta –
Bonnie had a 30 minute PR with a 5:39:05!!
Franny had a PR with 6:20:44
Dara has no idea if it was a PR, but did 6:09:38 and thinks it might be!
• Tracey was in a relay gang and had a great swim of 30 mins!
• Melissa C-W had a 5k run for which she PR’d !!! and she also did a cold and rainy 50k bike “fall Colors” ride – 50k both days and she toughed it out!
• Capt Patrick did his first Half Iron in Cancun and positively CRUSHED it with 5:17:24!!!
• Carol did the MS 150 and had two fabulous days of riding!!

Upcoming Races:
• John P is doing the Great Floridian
• Adam is gonna crush the State 40k TT
• Jim Redgate decided to do that race too.
• Julia is going up to Vermont to show some friends how it is done!

Good luck to you all!

Learn how to avoid heat injuries with advice from CAPT Scott Pyne, M.D., FACSM, Navy Surgeon General’s Sports Medicine Specialty Leader
http://www.multibriefs.com/briefs/acsm/active9-13.htm

Featured Athlete:
A Q & A with Captain Patrick Anderson (of the awesome 70.3 debut fame)!
Q. Past history of sports participation (kid to adult):
A. I played soccer and Football (Flag) growing up. I still play Flag Football and have been doing Triathlons since 2008.
Q. What was your first tri & what made you do it:
A. I did my first Triathlon when I was 12, I wanted to do it after watching Mike Pigg win at St. Anthony’s in 1986. I only did three triathlons as a kid.
Q. Favorite training or racing experiences:
A. I love training in the morning when the streets are empty and the sun is just coming up (along A1A)
Q. What was your best race experiene?
A. My best race experience was in the Inglewood Sprint Triathlon (very small event) my first year (2009), I was passed by a guy in my age group and I thought I was leading my age group, so I went as hard as I could the last 1/2 mile to stay with him and the sprinted against him to the end, I edged him out by one second and won my age group.
Q. Races/events completed this season:
A. St. Anthony’s, Miami International Dist., and Cancun Ironman 70.3
Q. Favorite race/s (all-time):
A. Cancun because everything went perfectly.
Q. Athletic achievement/s you are most proud of:
A. Finishing Cancun 70.3 and winning a Flag Football Championship 7 years ago in Clearwater (where I’m from).
Q. Goals for next season:
A. Finish top 20 (age group) in 70.3 distance, don’t know which one yet.
Q. Favorite racing and/or training tip (what would you tell a newbie):
A. Leave something in the tank for the run because if you don’t, you will BONK!
Q. A favorite “Dara-ism”:
A. I cannot say enough about Dara, she is an absolute professional and pleasure to work with, the thing I hear (Dara saying) in my head when I’m training or racing is “Patrick you better hydrate, nutrition, maintain a good RPE, and control your heart rate”. I know if I don’t live by those rules I will BONK (I have already tried my own rules and it doesn’t end well, haha). Her wisdom is priceless and I have never trusted anyone’s knowledge, dedication, experience, and appreciation for this sport as much as I trust hers. I think my favorite Dara-ism was her telling my girlfriend (over the phone) during my race (at the halfway point on the run) to tell me “you’re having an f%$ing brilliant race Patrick, keep it going”. Love that part of the race really made me laugh and then push a bit harder!

Thank you, Patrick! It was such a pleasure working with you!

Looking to sign up for your first or next 70.3?
Find out which one is the hardest (& easiest) according to RunTri’s Ranking of Best Half Ironman Races
http://www.runtri.com/2010/08/toughesthardest-vs-easiestfastest-half.html?m=