Luckiest Coach

IMG_1587I’m the luckiest coach ever.  I don’t mean to brag, but I do have the best group of athletes! Whenever I think about the athletes I have the privilege to coach, all I can do is smile and beam with pride. This past weekend, at Ironman Chattanooga, I watched three of my athletes reach a milestone as they each became a first time Ironman. I had other athletes who volunteered and cheered at the race in support of their teammates.  The same weekend, I had another athlete who completed her first 70.3 and qualified for the USAT World Long Course Championship.  2015 has been a great season of PR’s and accomplishments, but it’s the camaraderie and dedication to the sport that makes me the proudest!

We are a team.  We support each other during workouts and races.  Our cowbells ring loud and our Facebook posts celebrate each other’s accomplishments. While as coach, I don’t always know every conversation that happens on a run or while on a long bike ride, I do know my athletes are there for each other. My athletes are awesome at finding the best in each other. They help each other reach their goals and find the balance between training and life.

The 2015 season has been amazing! I can’t wait to see how a late season race will turn IMG_1609into a PR for one athlete (No pressure KL!). Now is a time of celebration and to look forward to the 2016 season.  I am looking forward the incredible journey two more athletes will take as they work towards becoming Ironwomen. I am looking forward to seeing athletes set new PR’s.  Most importantly, I am looking forward to a great season where my team is supporting each other as they reach their goals in a balanced approach.

Training in Hot Weather

hotweatherNow that Summer is finally here and it’s HOT, are you hydrating properly?  Here are a few tips for training in hot weather.

1. Know your sweat rate.  This will help you estimate how much fluid you’re losing during a workout or race.  If you have a high sweat rate, you might need to replace electrolytes more often than you need to take in carbohydrates.  This will help your overall performance and keep cramping away.  To determine your sweat rate, weigh yourself (in your birthday suit) before and after workouts.  The weight loss experienced will give you an estimate of how your sweat rate and provide a goal for both re-hydration post workout and for how much fluids to take in during your next workout.

2.  Hydrate before your race.  Don’t wait until the night before your race to start your hydration plan.  Start about three days before the event.  As you taper for a race, your body will store more water and electrolytes, but you will still need to drink both water and fluids with electrolytes.  Salty snacks can also help your body store water if you’re wanting to drink less sports drinks. Also, if you’re feeling thirsty or your urine has a moderate to strong yellow color at any point during the days before your race, you’re too dehydrated.

3.  Know the signs of dehydration.  Hammer Nutrition has a great article on hydration and includes a chart that shows the symptoms of what your body experiences by percent of body weight water loss.

Training and finding joy in life…

Triathlon training takes is patience and willpower…you must make it a priority in your lifestyle.  Once you do this then the training will come easy.  (Ron,  Triathlon is a lifestyle.  It is a mindset that pushing yourself to be the best you can be in three disciplines and balancing the fourth discipline….life.  When an injury happens, we can choose to give up, be upset, or to find another option.  Jeanne is a great example of a Balanced Triathlon Training athlete who knows how to find the joy in life even when injury could have sidelined her.  In 2013 she trained for the Rev3 70.3 at Cedar Point.  She was very dedicated and patient in her training, which paid off with an amazing PR of over 30 minutes!  Along the way she qualified for the USAT Age Group Nationals and the HyVee Championship.

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