What makes a good training partner?

A good training partner can motivate you, keep you accountable, and push you harder. Finding the right partner is like finding the perfect pair of jeans, it takes time but the right one "just fits"!

Six keys to being a good training partner

1. Show up on-time and prepared, just like you would for a business meeting or interview.
2. Everyone has a bad day, monitor your partner's progress and offer to take the load off to keep from injury.
3. We all appreciate constructive feedback, offer ideas to improve their form. Sometimes you need to hear what others see. 
   
4. Know your position. You don't have to be the one the "knows everything" all the time. It's okay to listen without offering advice.
5. Use your partner to motivate you, there's a reason there's no "I" in team. Build camaraderie, trust, and unity to help encourage your partner.
6. Show up with a workout plan. It's nice to be "off the hook" for preparing the workout but do your fair share of the work and bring ideas to the table too.

USA Triathlon Coaching Clinic

After coaching group workouts at the YCMA for several years, I made the decision to make myself "official" through the attainment of USA Triathlon Coach Certification. I applied to be 1 of 40 individuals deemed worthy of the coaching certification process at the expense of $555 and 2-days of training in a location that would require flights, lodging, and food. Whew!

I attended the clinic in Las Vegas in October, partly because I used to live there and had some friends that I could meet up with and partly because I thought I could squeeze some adult time in with my husband. (Side note: My husband thought it was VERY cool to be the spouse along for the business trip, including sleeping in late and "playing" while I was stuck in a room all day for lectures.) The clinic was 2- days of lecture based presentations made by three individuals. Topics included exercise physiology, running/cycling/swimming/strength skills, nutritional strategies, sports psychology, coaching as a business and planning.

Overall, the clinic was informative. It did not delve deeply into specifics of any topic. I would have hoped that it would have focused more on planning and coaching as a business but I suppose that is what continuing education will provide.

After the completion of the clinic. We received a coaching manual and a link to take the multiple choice/short answer/training plan portions of the exam. In addition, it is required to provide proof of CPR/AED certification, pass a background/criminal check, and sign an ethics agreement to become fully certified.

I passed my exams and became a coach, that was the easy part! I've now launched my coaching business with the hope of starting small and leaving room to grow.

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Here's to a great season of racing!

Reflecting over my triathlon season, I started with the Galveston Half Ironman with a PR for the distance (5:53) followed by a PR at the Kemah Olympic (2:42). I had a great race at the Sugarland Sprint Tri with a 1^st place AG which raised my confidence and almost had my first sub-1 hour race. 

Tri Raider Sprint

Buffalo Springs Lake Half Ironman Aquabike

I went to Buffalo Springs Lake to participate in the Half Ironman Aquabike but decided to do the Tri Raider sprint the day before…since I was there anyway. I earned a 1^st place AG (1:39) and 3^rd overall female title at the sprint followed by a 1^st place overall for the Aquabike (3:50).

I had been noticing that my bike was not as comfortable lately, even though I already knew it was a little big. I decided to invest in a “size bike fit” with Tad Hughes to determine the best bike for me. We came to the conclusion that the Trek Project One Series 7 would satisfy my need for a unique bike with fit requirements. My bike should be here in about 2 months….

In the meantime, I’ve got the old tri bike in the shop. Getting it ready for sale. AND I bought back my previous road bike, a Trek Madone. I’m hoping to spend time on both bikes and use the road bike for group rides and maybe talk the Hubs into the MS150 this year. 

Now that the new bike has been ordered, I find myself considering ONE more race this season, Oilman Half Aquabike. I will likely wait to pull the trigger until the race is a bit closer and I have a better idea if the new bike will be race ready. 

Summertime Fun

 Our summer started off great. We caught a yucky bug that could only be remedied by a day off of school and a trip to Splashtown with friends...we had to break in the the annual passes. We also celebrated summer with our cousins. 

 We were able to go to a couple of Houston Dynamo games. We also had the chance to watch the Astros vs Red Sox game followed by Friday night fireworks!

 In true Jason fashion, we celebrated the 4th of July in style. Some a couple of our college buddies traveled from California to hang out, enjoy some Southern Hospitality, and watch the sky light up as Jason ignited the neighborhood with his firework spectacular. We had lots of friends, margaritas, jello shots, and fun!

Before the summer ended, we were able to take advantage of the free bowling offered. Turns out, 2-hours of bowling is not as fun as you would think. We decided that 2-games is the best of both worlds. The kids were able to take part in an early scuba class, bubble maker certification. We provided the pool while some friends provided the instruction and air. A great time was had by all and the boys made a valiant effort to use all the air in the tank...just one more time around the pool! 

The teacher becomes the student

Sugarland Triathlon - June 2014

While chatting with friends after the triathlon yesterday, I was asked, "What have you changed that has made you more successful this season?"

After thinking about it, I decided it was a specific workout that changed my perspective about my ability as an athlete. I always felt limited in my run pace, able to hang with the fast chicks for the swim/bike then I would lose it on the run.

I did a workout with one of my athletes, Steve, that included a 40 mile bike ride followed by a 3 mile run. Although I started the run saying that we were going to run "my" pace, Steve just started running his pace. When I mentioned that we were going faster than "my" pace, Steve said "let's see how long you can hang...get uncomfortable coach!" It was a common phrase that I use when training clients; that to make change, you have to get uncomfortable. Part of my success on that run was the motivation Steve gave me, the other part was pure pride that I wasn't going to quit. That day we ran 3 miles at an 8:30 average pace per mile, faster than I had ever run any distance.

Since that day, I have not been able to replicate that speed in a single training session. My race pace has improved. I haven't changed my regular training sessions, but I have changed my perspective. I know that I'm capable of faster speeds. I know that it means I have to be uncomfortable. I know that what was once considered uncomfortable, has changed.

So my message to those that can't seem to overcome the challenge is to get uncomfortable. If it doesn't work, re-evaluate if you were "really" uncomfortable.

Back on track

Racing:

I completed the Texas 70.3 in April in Galveston. The weather was less than ideal but I felt great. I surpassed my goal of a 6-hour finish and completed the triathlon in 5:53. I felt good on the swim and strong on the bike, the run was my weakest leg. I raced without my watch, only had the overall time because of operator error, againL

That's right, I chicked a BUNCH of guys on the bike course!

I raced the Kemah olympic triathlon later in April. This was my second attempt at this race, last year it was altered to a swim/run. My goal was a top 10 finish and a sub 9:00/mile run. I completed the race in 2:42 with a 7^th place finish and a 9:02/mile run. The swim felt great, I was surprised at the slower pace because I felt like I swam straight and faster. The bike was hard with a major headwind on the way out and an extremely fast tailwind back to transition. The run was just HOT and I felt a blister/rub on the back of my heel forming after mile 4.

Average bike pace, 20.3mph!!!

A couple weeks later, I raced the CB&I sprint triathlon. I did not have any major goals for this race. It is notoriously stacked with fast athletes. The swim was wetsuit legal but no strippers to help you out of the water. I raced very straight and came out of the water in 2^nd place and feeling awesome.  The bike was shortened to 10 miles, I rocked it! The run was good but I knew I was passed by at least one woman in my age group. I finished in 3^rd place! The best part was having so many friends race/spectate.

Spectators: Robin and Laura. Athletes: Virginia, Corrine, Trisha, and Amanda

Athletes in transition: Corrine, Brendan, Trisha, Virginia, and Amanda

Healthy Choices:

Hang on for the ride! Just another week on the roller coaster. I stayed on the eating plan for 6 days but found it too restrictive. I had lost 6 pounds during the week and felt great except I really wanted a “cheat.” I have learned that whether the restriction is placed on me by someone or myself, I will rebel! I went off the wagon and more than necessary to the tune of 7 pounds. Luckily, I was able to get back to healthy eating over the weekend.

I’m back to making better food choices, drinking lots of water, exercising about an hour/day, and allowing myself a treat too. I have lost about 2 pounds this week, a much healthier rate. I feel much better when I drink water rather than diet soda or even crystal light. I had a hard time getting back to swim/bike/run so I took some classes at the gym, Body Jam, Grit Plyo, and Cardio/Strength/Interval. I enjoyed Grit and will definitely go back…when it’s free on Wednesdays. The CSI class was an hour of tabata intervals that kicked my butt, but in a good way. I had DOMS for more than 4 days but I see that as an identified weakness in my current training plan. I also started a new 30-day challenge with my triathlon training group, Guns/Buns/Abs. 

Sometimes I do 2 sets, once with my training group and once w/ Jason at night.

Work:

I asked for a promotion at the YMCA and instead was offered an opportunity to get my Certified Personal Trainer license. I am about 3 weeks into my studying and feeling good. I registered with NASM and have the textbook and online presentations to help prepare me for the exam. I have learned that it’s not as easy as it used to be, so I have been reading the chapters, watching the videos, doing the chapter review tests, and taking notes. Much of the information is familiar but the vocabulary is hard to regurgitate. My goal is to take the exam before the end of summer vacation.

On the wagon again!

I spent much of last year losing about 20 pounds with Weight Watchers. I plateaued and became complacent with my weight as it was. Over the last several months, I maintained that weight loss, +-2 pounds. I started noticing about 3 weeks ago, the weight was creeping up. Very subtle.

My husband used the Quick Weight Loss program to lose weight, so I started looking at the meal plan. I wasn’t interested in taking supplements. I had another friend that had success on the QWL plan too. The plan calls for a 3-day cleanse. For 3 days, I ate (2) eggs, (2) clementine oranges, unlimited raw green vegetables, and at least 80 ounces of water. I was able to do this plan for 2 days.

I’ve analyzed the meal plan and made some adjustments that I think I can live with. Starting today, I feel pretty good so far. Not hungry…yet! Here’s my menu plan for today.

Winter or Spring...or Winter?

It's been a tough road for training in Houston. Our weather has been cold, windy, and did I mention cold and windy? I find myself giddy that I'm not training for IMTX this year. My training plan usually works out that I do full ironman on the odd year and smaller events during the even year. I submitted my name for the Kona lottery this year, results come out April 15^th, not sure if I want to get in or not! I may consider Augusta 70.3 in September if Kona doesn’t work out.

2014 Race Schedule:

April 6 Galveston 70.3

April 12 Family 5k @ Blue Bell Fun Run

April 27 Kemah Olympic

May 3 CB&I Sprint

June 22 Sugar Land Sprint

June 28 Buffalo Springs Lake Aquabike

I am back to work with my youth triathletes, only 2 more weeks left! I have over 75 registered but luckily only about 50 kids show up each week for training. Although the finish line is fabulous, the road is bumpy with such a diverse group of ages and abilities. I have a supportive assistant coach that helps motivate me and keep me smiling. 

A few weeks ago I accepted a sponsorship by Team Mott's for the race season. It includes products to provide at sampling/events and coupons. Unfortunately I don't receive racing apparel. I had my first event last week at my youth triathlon clinic.  After completing a transition relay, the winning team was given priority to choose their flavor of applesauce to taste. The kids loved it and everyone was happy to take a coupon home to mom! Next month, I'll get some juices to sample during swim team practice. 

My adult triathlete group has grown to 14 members. We are competing together at the CB&I and Sugar Land triathlons. I am considering earning my official USA Triathlon coaching certificate this year, looking at a clinic in Las Vegas! I have been watching the USMS website to find a local certification clinic for Level 1 swim coach but nothing yet.

Kinks in the chain

September is shaping up to be crazy! The boys had soccer tryouts last week.  This weekend is my son’s birthday and a 2-day training for the YMCA. Next weekend is the Redman race which requires travel. The last weekend is the beginning of soccer games and a big birthday party out of town. With all of this on the schedule, my grandmother has passed away this month. Blessed are those that mourn, for they shall be comforted, Mathew 5.

Racing: 
I decided to pull the trigger and sign up for the aquabike at Redman. I did a confidence ride last weekend, 56 miles at 18.6avg. It definitely built the confidence knowing that I can still push the pace. Two weeks ago, I did the same with the swim. It was a bit slow and not as comfortable but still doable. I recently checked the participant list to see what the competition looks like on Athlinks. Amazingly, I think I may have a chance at the podium! In addition, I have signed up for the Fairfield Triathlon in October. I may not have my speed back but it’ll be fun getting there.

Triathlon Coaching/Cycling: 
I auditioned at Lifetime Fitness yesterday. I think they are more interested in my work with triathletes. For me, I haven’t decided if it’s a road I want to go down. Not sure how much time in my schedule I want to dedicate to another set of athletes.

Today was the first day of the Fall season. We started in the pool after a short chat to catch up. I had four returning athletes and one that is “trying us out” for a week. Most of the crew has not been keeping up with swim workouts so I spent some time working on kick technique.

The end of lazy!

Summer has come to an end, time to get back into a routine with workouts and food! I am still recovering from a severe ankle sprain in June. Just two weeks ago, I started a walk/jog  program in an effort to continue the rehabilitation process. Tired of paying for physical therapy, I have decided to get it done solo. My endurance has increased to over 2 miles of jogging while walking to warm up and cool down. Nothing burns calories like running and it’s nice to have it back. My weight is still a concern. I have inched back into the 150s but can’t seem to hold it there. More focus and determination is needed!!!

On the work front, I have added a new certification for indoor cycling, RPM. To say I love it would be an understatement. I recommend it to anyone looking to torch the calories and/or who normally get bored in cycling classes. Triathlon coaching is still my greatest source of joy, but RPM is a close second.

My racing schedule came to a quick halt after the injury. I have been debating an aquabike in Oklahoma in a few weeks. It seems doable, but my fitness may not be enough to put me in award contention. Regardless, it is fun to have the option of a race in the future. Until the decision is made, I’ll train like I’m going to race.

Triathlon training kicks into gear next week. The fall is always a transitional time for triathletes with fewer races on the schedule. Many look for the camaraderie that will carry them through the off-season. We work to develop strength though cross training while focusing on running for those that have chosen off-season marathons/half marathons.