Step Up and Tri – November 2011

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!

Monthly Recipe:
Spaghetti Squash
•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
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 See you there!

Athlete Race Updates
• 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

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
•Buffalo Springs Lake

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–+Nutrition%29

Poll :


About TriCoachDara

I have been a multi-sport coach since 2001 and during that time I have trained hundreds of athletes for whom triathlon, running, biking, fitness and health must fit into very busy lives. My clientele includes lawyers, doctors, full time mothers, office workers, school teachers, nurses, and entrepreneurs – and every one of them has a jam packed schedule. My goal is to help each athlete strike a balance between training to their maximum potential and balancing the various other aspects of their lives, as well as to provide all the information they need to perform at their best and stay healthy and injury free.
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