Thank You, Second Sister

Inspiration Monday...

What I Believe

A little message of inspiration.  What can you do for someone else?

Race Day Prep

A few of you are doing Oceanside 70.3 this weekend.  Good luck!  Steer clear of the sharks...only kidding!
I did want to leave a few reminders from my friend Bob Seebohar on nutrition preparation before a big event.  Bob's book Nutrition Periodization for Endurance Athletes is a must read if you are going to take this triathlon thing seriously.

--Remember to eat your largest meal two nights before your race.  You should still eat 10 grams of carbohydrates per kilogram the day before the race, but space it into 7-9 small meals or snacks so you do not eat one large meal.  Customize this plan according to your body and your specific needs.

-- Increase fluid intake to ensure adequate hydration throughout the day.  Carry that water bottle everywhere and drink up.  Your urine should be a pale yellow color.

-- Add extra salt to the foods you normally eat, especially if you know you are a heavy and salty sweater.

-- Slowly decrease the amount of fiber eaten in the normal diet to prepare for the race day and minimize the chances of frequent bowel movements during the race.  Enough said.

-- Decrease use of hot spices to prevent heartburn or GI distress 2-3 days before a race.

-- Use the energy bars, gels, and sports drinks that have worked during previous training cycles.  Don't try anything new.

Seriously, go out and have a great race.  You've worked hard, put in the time and you are READY!  I'll be watching for race results this Saturday.  Tally ho!

 

I've Been A Bad, Bad Coach

You know how sometimes an idea sounds really great, but the execution -- not so much?

photo credit

My darling new friend, T wanted to experience one of my favorite rides yesterday -- EOP.  EOP stands for "End Of Pavement," a ride that takes you from the corner of Lost Dutchman and Brown Road, through the meandering canyon of the beautiful Superstition Mountains.  The single lane road winds its way next to cactus and wildflowers past the breathtaking waters of Canyon Lake, and finishes up at the crest of a mountain top, where the pavement literally ends.  A dirt road continues on from that point, so road cyclists turn and make the quick descent home.

Great idea, right?  Well, we got T all squared away on a loaner bike.  She clipped in for the first time ever in the Dash In parking lot, and did a couple of laps around the gas station to make sure she could handle it, and we were off.  

photo credit

The ride out - uneventful.  It was a gorgeous day. The sun was just illuminating the sky over the Superstitions.  The yellow daisies on the side of the road were bursting with color.  The desert landscape was lush and green.  Yes, everything was simpatico, my friends.  

T made it to the EOP without a hitch.  

"Yeah, I made it!"

And now for the descent.  T was solid, steady and smiling as she made her way down the mountain to refill bottles at Tortilla Flat, a sort of tourist attraction for Snowbirds trying to get a taste of the wild, wild West.  Tortilla Flat has a restaurant and a gift shop, which I personally have never seen the inside of, because it's always been closed.  In fact, most of the time, because we ride so early, Tortilla Flat is  a ghost town, and the few parking spaces in front of the shop are empty.

photo credit

Boy was I in for a surprise.  When we turned the bend to Tortilla Flat, the road was crammed with cars and motorcycles and gawkers.  The Corvette Club was out in full force for their weekly road extravaganza.  Not only that, it was Arizona Bike Week (and no, I don't mean road bikes) and anything with Harley or Davidson on the fender was out in support for "Keep the Lost Dutchman Trail Open Ride," kickin' it along Highway 88, which has exactly this much shoulder...

Um, yeah.  When the trucks pulling motor homes whizzed by and I could take out their windows with my elbows, I know I had made a wrong decision.  With my heart palpitations racing, all I could do was pray we made it out of there alive.  I thought about stopping to ask for forgiveness here...

.

"Please, oh please, let those big trucks and crotch rockets see us as they are zooming around those blind corners."  

But T finished the ride all smiles and happiness.  She was so proud of her big, bad self for accomplishing something so cool she had barely noticed the parade of traffic over her left shoulder.  She thought rides like that were NORMAL!

Whew, I was glad to get out of that canyon.  I was happy to get off my bike.  And I was happy we were both alive.  

So here's my tip: ride to Canyon Lake, and ride to EOP.  You will absolutely love it.  I think it's the best ride in East Valley.   But don't ride it on Saturdays past 10 a.m. in the morning.  Don't ride it during Arizona Bike (not road bike) Week, and don't ride it when the Corvette Club is in town.   

That being said, you CAN allow yourself a little treat after all that climbing.  And it's not very far from where your ride ends.  

Thank you.  And amen.

Stole This Because I Loved It

Thanks, Road ID

Conquering Hills When You Run

Is Boston's Heartbreak Hill or Veyo starting to get you nervous?  Does the thought of running uphill get you down? If hill running is your weakness, you might like this tip by Danny Dreyer, author of Chi Running.  I tried it today and it seemed to really work.

A great run for any runner

Try running sideways! (Sounds weird, but read on).  Turn your hips to one side and run up the hill sideways.  Your feet will be doing a little crossover step, but your heels will be down, meaning that your Achilles tendons will not be overstretched and your calves won't be overworked.  I call it the lateral stride.  The beauty of this unconventional technique is that it engages your lateral muscles (side of leg).  These muscles are generally not used much when you're on level ground, so it's like having a fresh set of muscles helping you out.  When I start up a steep hill, I'll run with my boy turned about 45 degrees to one side for six to eight strides, then switch sides.  In this way, I allow my lateral leg muscles to alternate between running and resting by working one set of muscles and then the other.


Your arm swing will also be different on steep uphills.  When you turn your body to one side, your uphill arm will swing sideways relative to the slope of the hill, rendering it pretty useless.  Don't worry about it.  Just let it swing lightly and don't put a whole lot of work into it.  On the other hand, your downhill arm is aiming in the uphill direction, so let it swing fully across your body, reaching up for your opposite shoulder.  Remember, it's a steep hill, so shift to an even smaller gear.  And lean into the hill with your uphill shoulder -- as if you're trying to break down a door.  Hey, whatever image works...


I've heard many giggles from running-class participants when I mention going uphill sideways -- until they try it.  Then those giggles turn to laughter when they see how easy it is to run this way up a steep hill.  I've even had clients say that it was the single most important thing they learned, because they no longer have to limit themselves to flat running.  That alone is worth it.  

This One's For The Ladies

Let's be honest, swimming three times a week and running or riding in the elements sans sunscreen does not do a beauty regime good.  Triathletes tend to start resembling dried prunes with slits for eyes on their windburned faces.  Pedis and manis go by the wayside because polish won't last and foot callouses seem to block pain.  And the hair do just doesn't get did.

Which is why I suggest ONE beauty secret that DOES last:  Shellac manicures!

My dear, sweet ultra fashionable friend Courtney turned me onto this secret.  C even writes a blog about fashion dos and don'ts.  You can find her here.

So C invited me over a few weeks ago to have my first Shellac manicure.  My nails are short.  And paper thin.  There is a crack in my left thumbnail that constantly plagues me with ripped or chipped nails.  Ugh.

Too much time in the water is another reason I don't upkeep the toesies.  When you swim, your toenails can sometimes scrape the sides or bottom of the pool and all traces of a cute nail polish are completely ruined.   C assured me Shellac would be different.  And it is.

My last two manicures with Shellac have lasted me two weeks without any chips at all!  My hands look pretty with a nice glossy polish and my fingernails have grown past their usual nubs because of the hardness of the glaze.  The mani takes about 30-45 minutes and immediately after you're done you can grab your keys out of your purse without any trouble and be on your way.  I love it!

Shellac nails = my new favorite beauty tip.  Next month, I might try doing my hair more than once a week.