Another Big Week, Another Big Ride

Things are really ramping up around here! Last week marked my biggest week of training so far with more miles on the bike than I ever expected I would hit this year. Despite a few days of being pretty tired I am absolutely loving the higher volume of training. Oh, and remember how in my last post I mentioned that I had a pretty sluggish ride on Wednesday? Turned out both of my brakes were rubbing which completely explains why I didn't feel that bad but wasn't really going anywhere!

I was glad I figured that out before my long ride on Saturday, which quite frankly was too long. I was planning on doing the same route I did last weekend - 33 miles - but instead ended up doing 40. The added miles wouldn't have been so much of a problem except this route was very hilly. Definitely the hilliest ride I've ever done. I've been trying to do a lot of my rides and runs when it's a bit warmer out so I can get [more] used to the heat since it will likely be nearing 90 degrees during the run portion of my upcoming race.

My boyfriend and I set around early afternoon on Saturday with hopes of not being rained out or blown away by the storms that were on their way. Luckily we only had a few drops of rain but unfortunately we had a pretty strong headwind for the majority of the second half of the ride. Despite the heat, wind, and monster hills this ride rewarded you by taking you alongside a cute and quaint part of the Susquehanna River.

Once we got to the river we took a little break to refuel and enjoy a few minutes on the water before the big 2 mile climb back towards York. The way out wasn't too hilly but we went back a different way that was just unrelenting hills. There were hardly any flat sections on this ride, making my quads pretty trashed by the time we made it back.

Although this ride was a bit more than I was expecting it was something I think I needed to do. I had been doubting my abilities on the bike and was becoming frustrated that I wasn't making any progress with hill climbing. This ride was by no means fast but I was able to do hills that I never would have even attempted had I been on my own.

3875 ft of climbing over 40 miles!

With my next race - Culpeper International Triathlon - a little under two weeks away I am starting to get nervous. I have been putting in a lot of hard work and am excited to see how I do on race day. I am starting to get excited about fall marathon training too, which I am pretty surprised about. Seeing everyone starting training these past few weeks has me motivated to pay extra attention to my runs during these next few weeks of training.

Big Day On the Bike

Yesterday was a big day for me. I had a two hour ride on the schedule and was very nervous about it. It was going to be my longest ride, done by myself, and done on a completely unfamiliar to me course. I didn't want to be so nervous about it but I was. To try to minimize my nerves some I decided to follow the route for a 30 mile ride that took place back in June. I figured the organizers of this ride probably chose roads that weren't very busy, plus I knew it was a popular ride meaning people had to like the route.

It was raining when I woke up so I decided to postpone the ride to around 12:30 which was not my smartest move. I normally have no trouble riding in the heat that wasn't the case today. It probably didn't help that I didn't drink anything before I left for the ride. Stupid, yes. Something I'm working on, also yes. I know it sounds silly but I really do forget to drink sometimes.

Despite a few things going wrong, I really enjoyed this ride. The ride went something like this: first ten miles I was smiling ear to ear, second 10 miles I was getting annoyed with my directions, last 10 miles I was ready to be done but still loving being out there. Even though I had the directions clipped to my bike, they were very confusing and I had to keep stopping to figure out where to go. Plus I ran out of water with about 6 miles left.

Looking back I feel silly for being so nervous. I enjoyed [almost] every minute of this ride, which for someone who hated riding last year, this is a big deal. It's kind of weird, when I'm riding with others or near cars I'm fairly anxious and nervous but when I'm out there all alone I'm completely at peace and happy. For most of the ride I had the road to myself and felt so good out there. The nice thing about being so new to riding is that I feel like I'm making so much progress with every ride.

33.31 miles - 2:03:14 - 16.2 mph

When I was so nervous about this ride to try to calm myself down I would say that I could do this ride easy and not worry about pace. Ironically I rode my longest ride to date at one of my fastest training paces to date. Funny how things work out. Next week I have another two hour long ride on the schedule and I'm planning on doing the same route. Despite my issues with the directions I really liked this route. It was the perfect mix of hills and nice flats.

My plan next week is to eat a bigger breakfast before heading out, start hydrating the night before, and bring a mix of gatorade and water with me. I also want to see if there is any place along the route to stop to fill up my bottles.

Getting Out of Your Comfort Zone

Somewhat going along with Monday's post is the idea of getting out of your comfort zone. I like to be comfortable, as I'm sure most people do. Trying new things stresses me out and for the most part I would rather just stick to my habits and continue on my way. I've been trying to change this way of thinking because I don't want to miss out on opportunities because I was afraid to get a little uncomfortable.

I have a vocal cord disorder that when I start getting really stressed or anxious my vocal cords close up, making it sometimes impossible to breathe. I have learned the signs and can identify when this is starting to happen so I can hopefully make some adjustments. The worst thing about having this disorder was for years when I would start feeling my vocal cords closing up and my breathing becoming labored I would freak out even more, which only made things worse. It was a vicious cycle that for the most part I know how to control.

It was for a short time but I never thought I would see that pace

The first few times I went out biking this year I could feel my vocal cords closing as soon as I would start riding. I was way more nervous that I had any right to be. Once I got out on the road I quickly realized how much fun riding is. I have since had the very-obvious-to-everyone-else-bu- no- to-me epiphany that the only way to get more comfortable riding is to ride more. Duh!

This past Sunday I went on a group ride that previewed the course for an upcoming triathlon I'm doing. A few miles into the ride I noticed how much my mental game has changed when it comes to riding. I used to be terrified of riding with a group but yet here I was with 14 other riders climbing hills I always thought were too big for me. Instead of being nervous about the ride I was excited to be trying something new.

I might not be the best cyclist (trust me, I'm far from it) but the more I ride the more I'm improving. The funny thing, to me at least, is that last summer I would try to plan routes based on the hills. This summer I'm doing the same thing except instead of trying to ride as few hills as possible I'm constantly trying to challenge myself and find a bigger or steeper hill to climb.

I've quickly come to the conclusion that the things we fear the most and are so afraid to try are often the things that turn out to be the most rewarding.

You Might Surprise Yourself

I have learned so much about myself both as a person and as an athlete this year. I am a control freak and when I cannot control things I get very anxious and irrational. My big resolution for 2013 was to be more risky and take more chances though. I don't want to have regrets or miss out on things because I was too busy being OCD about every little thing. There have been countless things that I swore I liked or disliked only to find out that the opposite is actually true.

Friday I had a swim workout on the schedule. 3 x 500. Going into the workout I was not looking forward to those 500's. If it were up to me (it's not), I would do shorter repeats like 50's or 100's. I thought anything more than a 200 was terribly boring. After I finished my warm up, I got to work on those 500's. I had spent the entire warm up thinking of ways to mentally entertain myself so I wouldn't get insufferably bored.

Those 500's were something I needed to do, not only because I am in the middle of triathlon training and need to swim regularly, but because I felt like myself for the first time in years. Yes, years. A part of my heart will always belong to swimming and the pool will always be my home. When I quit swimming I felt like I didn't belong in the water anymore. I felt like a fake. 

During those 500's I felt so at peace yet so fired up at the same time. I felt strong and graceful. I realized during those 500's that although I will never be the swimmer I used to be I am still a swimmer and have every right to be in that pool. I may never be as fast as I once was but I am still a heck of a lot faster than most people will ever be. I know how my body works in the water in ways that most people will never figure out.

This pool will always give me butterflies in my stomach

I spent years resenting swimming and avoiding it like a math exam but after Friday's workout I can say that the pool and I are on better terms. During high school the 500 was one of my best events. I knew how to pace it and it was the perfect distance for me. I loved everything about the 500. While I was doing my 500's on Friday I had that indescribable feeling where you know that you are exactly where you are supposed to be and that everything is going to be okay.

During the last 500 was when I realized that this was the most I've enjoyed a workout in the pool. There was actually a moment where I said to myself "I can't believe how much I love doing these longer sets. I thought I hated workouts like this." I know it's cheesy to say that triathlon and running are metaphors for life and blah blah blah but I never would have expected to learn so much about myself from this sport. 

I Think I'm Starting to Like Cycling

After how much I enjoyed riding over the weekend I decided to attend a beginner ride that a local bike shop was hosting on Monday evening. I went to the ride once last summer and had a great time so I was looking forward to returning. When I went on the ride last year there were only two other riders but this time there were fourteen of us in all. I was really nervous when I saw how many people were there but it turned out to be not such a big deal.

For the first few miles of the ride I hung towards the back since I didn't know how fast everyone else would be going and I didn't want to get in anybody's way. After the first few minutes my nerves went away and I was able to relax a bit. One of the things I really liked about this ride is the general lack of cars. After hearing of a few too many bikers being hit by cars down by school I am extra picky about where I will go riding. Although there were a few roads that were a bit more busy, for the most part we were able to take the whole road without thinking twice about it.

Once I got comfortable riding around so many other people I started to work my way up the pack. Since I had absolutely no idea where in York County we even were I didn't want to be too close to the front but I also didn't want to go slower I had to. What surprised me the most was how well I did on the very few hills. I have always thought of myself as the worlds worst hill climber but I am starting to think that maybe I just don't know how to pace myself on hills. Even though the ride was on the slower side for what I would have liked I am hoping to go back at least for the next few weeks since I had such a great time.

Wednesday I also had a great ride. I took my road bike out for the first time by myself and did so much better than I expected. Since the roads near by house are some big roads with some crazy driving I typically drive somewhere else to ride, and on Wednesday I decided to go up to Pinchot. I did a lot of training at Pinchot last summer so it was nice to go back to see what kind of work I need to do.

I ended up doing the course for the Keystone State Sprint Triathlon, which is 2 laps of a 9 mile loop with 2 big (for me) climbs each loop. I tried to take the first lap easy and then go harder on the second lap. While the first lap wasn't entirely easy because of the two climbs, I still felt like I had plenty of energy going into the second lap. Although I struggled a bit on the climbs during the second lap the whole ride went incredibly well.

Not only did I ride faster but I also felt a million times more comfortable on the bike and even hit 33 mph on a downhill (which scared the shit out of me). Last summer I would typically average between 40-45 minutes for one lap while my lap splits on Wednesday were 34:22 and 33:21. This was also the first training ride I've done where the total elevation gain was over 1000. These might not seem that magnificent but for me this ride was a big deal. My confidence on the bike is starting to rise and I am excited to see how much improvement I can make before the end of the summer.

Training Update

Since the semester ended and I came home for the summer I've been making the switch to triathlon training. I was a little hesitant about jumping right back into training and even more hesitant about this whole triathlon thing. I tried to get myself excited about it but it just wasn't happening. Not to mention my running for a few weeks was pretty nonexistent and when I did run it was just terrible. Although I swam competitively for 10 years, I don't always love swimming now and then there's biking. Oh, biking. Biking does not come naturally for me at all. I've always known how to ride a bike but besides the basics I have very limited knowledge. Couple all this together and you get one uncoordinated and unmotivated triathlete.

Things have been starting to get better during the last week or so. I was riding and swimming consistently and even started strength training again. Running was still the problem though. Friday night I needed to get a run in and decided to head to a local park to do some trail running. Trail running = no pressure to go fast. This was not an easy run but I felt pretty good. There were a few times I had to walk because the trail got too technical but in general I felt much better than I had been feeling during runs. And I more than made up for the lack of hills I've been running. I'm pretty sure I ran straight uphill for the last half of my run.

Saturday marked another turning point for me. I finally took my road bike outside for a ride. I've ridden it plenty of times on the trainer and had been riding my hybrid until I could bring my road bike back home. HOLYOMG what a difference! I wanted to take the bike out for the first time with my boyfriend since he bikes pretty regularly and would be able to help/answer the millions of questions I had. We drove up to Pinchot State Park, about 25 minutes away, to ride somewhere I felt comfortable. Although there are some decent hills, there are generally not many cars and a wide shoulder making me feel a lot safer.

I should've probably mentioned that biking kind of scares the crap out of me. I have no idea why but it does. Once we got there we rode around the parking lot for a few minutes and then headed out. I couldn't believe how much faster I was going. Especially on the downhills, which still terrified me. And the uphills, which normally would destroy me were not nearly as bad. By the end of the ride (which was only a short 10 miles) I actually felt comfortable on the bike. Now all I want to do is ride! As my boyfriend says, I got bit by the biking bug.

Back when I got my bike. I'm pretty much 

obsessed with it now

I am around 4 weeks out from my first race of the season and am really excited to get to work and see what I can do. I'm still not entirely sure which races I'm doing this summer but I've definitely decided on the York YWCA Women's Sprint Triathlon on June 30. I will most likely do the Culpepper International on August 3 but am not completely sold yet. I also just discovered a small sprint triathlon about 20 minutes away the weekend before the Women's Sprint. I might do both but do the first one as more of practice. The water will be 67-69 and I don't have a wetsuit so that could be a deciding factor.

My Fitness Christmas List

The holiday season is in full swing everywhere you look. I know Christmas is not about presents but I decided to put together the things that made my wish list this year. My birthday is the week after Christmas (December 31) so this is actually my Christmas/birthday list. Hint hint, Mom ;)

1. Bike

So this is the one thing on this list that I am 100% sure I will be getting this holiday season. I have already picked out and purchased this beautiful bike and can't wait to spend some quality time with it over my six week holiday break. This is also the one thing on this list that I have been lusting for practically the entire year. Money well spent.

2. Believe I Am journal

The Believe I am journal is also something that I am dying to try. My twitter feed is constantly blown up by fellow runners who are crediting this journal with their best training cycles yet. I know that a journal will not magically make me faster but as someone who is studying sports psychology in school I can't wait to see how the journal works.

3. Oiselle runfinity scarf

Scarves are probably my favorite accessory. I wear a scarf practically everyday in the fall & winter whether I am in class all day or just relaxing in my apartment. Infinity scarves are my favorite are I have been obsessed with this light teal color for months. I also really like how the scarf has hidden start and finish lines.

4. Arm warmers

Originally I thought the concept of arm warmers was silly but now I that I can see how practical they are I really want a pair. There have been so many times in the past few months that I have been too cold or too hot and thought arm warmers would remedy the situation. I found a pair that I really liked back in September but they were way too long for my arms. And the ones sold at the NYCM expo were too thick. I tend to get unusually warm when I run so I want a pair of arm warmers that is comfy, soft, and not too thick.

5. Running tights

I have also been on a quest for the perfect pair of tights or capris for months now. I recently ordered a pair of the Oiselle Lesley Knicker but they are for Christmas so I haven't been able to try them out yet. I am very picky when it comes to running tights so hopefully these will do the trick.

6. Yoga mat

Over the summer I got really into yoga, going twice a week every week. I love how yoga enables to me quiet my mind, relax, and focus on being in the present. I am currently using an old mat I bought back in high school to use during dryland at swim practice. The mat is worn out and very slippery. I don't have any mat in particular picked out but my only requirements are not slippery and cute.

7. As the Crow Flies

Craig Alexander is a triathlon legend. He won the 70.3 and full Ironman world championships in the same year while breaking the Kona course record. I bought Chrissie Wellington's book when it came out last year and absolutely loved it. I have always been a fan of Crowie and have heard really great things about the book. I'm not sure if it's available for order yet but you can sure I will be buying it soon.

8. BlueSeventy Vision

While I don't love the look of these goggles I love how functional they are. I have been swimming in the Speedo Women's Vanquisher goggles since I was something like twelve years old, and while I love them for pool swimming they aren't cutting it in the open water. These goggles are designed specifically for the open water and make it easier to see in the early morning with the sun beaming in your eyes.

What are you lusting over this holiday season?!

My New Baby

Over the summer I trained for my first triathlon and have been hooked ever since. I grew up as a swimmer and can easily finish a tri swim towards the front of the pack with minimal training. I have been taking my running to the next level by training for a marathon and taking 20 minutes off my half marathon PR. The thing that I really need to work on is the biking portion.

After I quit swimming I knew I wanted to get into triathlons but I wasn't sure how much I would like them or how long I would stick with it. I didn't have a bike so I bought a hybrid bike that I could use pretty much anyway I wanted. I completely two triathlons on my hybrid and after a super hilly course I decided I was ready to dive head first into the world of triathlon by purchasing a bike.

I wasn't sure what type of bike I wanted to get, all I knew is that I wanted something faster than my clunky hybrid. After a few months a looking here and there I found a shop about 35 minutes away that seemed like the perfect fit. They offered a fit where you ride a completely adjustable bike and based off of your measurements and comfort choice they can tell you what bikes would be a good fit. While this may not be necessary to people who have more experience with bikes I found this to be helpful beyond words.

I went last weekend for my fit and was suggested the Cannondale Synapse, Cannondale CAAD 10, and the Scott CR1 Team. We discussed the different bikes and ultimately decided on the Scott bike. I decided not to purchase the bike then, though, because I wanted to do a little research on my own before I dropped a good chunk of change on the bike.

Ultimately I decided to get the Scott bike and went back this morning for my final fit and to pick up the bike. I am completely giddy over this bike and every time I look at it I can't help but smile with excitement. I know I made the right choice and can't wait to train with it this summer. It's hard to see in the picture but the bike is black with sliver/gray writing and purple details. I think it's perfect!

I just need to think of a name. Any ideas?!

More Hills

This morning I headed back up to Pinchot for some more hill work. I felt more mentally prepared this time and as a result the ride was quite enjoyable! This time the ride started out with a pretty big hill. I was dreading this hill but it ended up not being nearly as bad as I had anticipated. Don't get me wrong, it still kicked my ass, but it didn't kill me.

The rest of the ride was mostly rolling hills with one another pretty big hill somewhere in the middle. This hill was also not as bad as I had thought it would be. I still have a lot of work to do but I am starting to feel confident about this upcoming triathlon. It's amazing what a little practice will do!

After the ride I hopped off my bike and quickly changed into my running gear. I did two easy miles for my first brick of this training cycle. At the beginning of the run when things felt weird I kept telling myself to pretend I was running my warm down lap at the track. That seemed to help a lot.

Then I picked up the pace a little during the second mile to a slightly faster also comfortable pace. I payed no attention to my watch, just running by perceived effort. This seemed to work well since my second mile for was thirty seconds faster than what I thought I was running.

Never Accept Defeat

This whole triathlon thing has presented me with a lot of challenges, some more welcomed than others. As a former swimmer I only had to get over fears of swimming in dark, murky waters. Even running isn't too bad. I may not be the fastest runner but I feel comfortable during most runs. That leaves cycling. I am a complete newbie and even though I have been making progress I still have a lot to learn. I also have a lot of room for improvement.

After a tough ride on Sunday with my boyfriend I started questioning why I even cared about the sport of triathlon since I am so bad on a bike. I was angry and thought there was no point in trying since I was hopeless. Then my boyfriend said something to me that is common sense but something that I needed to hear from someone else. He reminded me that I hadn't even been riding for a year so I couldn't expect myself to keep the same pace as someone who has been riding for 5+ years.

When I was swimming I felt so at home and at peace with myself. Sure I had tough, challenging workouts but I still knew relatively how to tackle them successfully. I hadn't experienced that struggle of the unknown and doing something new in over ten years. I pushed myself constantly in the pool and I push myself on runs now, but not in the way that I have to push myself on the bike. It is pretty hard to explain but it is a real struggle for me.

After that ride on Sunday I was terrified about whether I could complete the bike portion of my upcoming triathlon. It has a lot more hills than I am used to. I knew, though, that the only way to get better at hills was to practice climbing. This morning as I was riding part of the course I experienced many emotions. At times I was all I love cycling, I could do this all day! and then when it was time to start climbing the negative thoughts would creep back in.

Once I was done the ride, though, I felt stronger than on Sunday. I started to think that with some serious hill work I can do this ride. I really have nothing left to lose by trying and I know that if I don't try I will regret it big time.

Holy Hills

Yesterday afternoon my cyclist boyfriend and I set out to do a 37 mile bike ride with way more climbing than my legs are used to. I think it was because of my lack of sleep over the weekend but my legs were pretty tired from the beginning. I tried not to think about the distance and instead just focused on what we were doing at that moment. This was only my second ride out on the road so I was still pretty nervous. I told him we needed to take the ride slowly so I could use my energy on the hills, not maintaining a fast pace.

Not far into the ride we were greeted with a closed bridge. We were able to carry our bikes over the bridge and keep going. Unfortunately, though, that was only the first of four closed roads/bridges we ran into. Soon enough we were following a map on our phones rather than the cue sheets we had printed off. Because of the road closures we ended up on some pretty busy roads with constant traffic. We made the decision to cut the ride short so we could get off those roads and not get lost.

The ride itself really wasn't too hilly, it was just the1.5 mile climb at the bottom of my neighborhood back to my house that really did me in. I made it almost the whole way but had to walk my bike a tiny section because I couldn't get clipped in. I was extremely frustrated and felt defeated on this hill. I started panicking about my upcoming triathlon and how I am supposed to handle 1,000+ ft of climbing when I am struggling with only 600+.

My boyfriend noticed how upset I was and suggested I try to ride only that hill a few times a week for practice. I am going to spend more time riding on the road and even try to drive out to the race site to practice riding on the course some. I have five weeks to become somewhat successful at climbing hills. Let's go!

Keystone State Tri Training Week 1

Monday:
Ran 6.5 miles in the morning. It was really humid out and my legs felt incredibly heavy. Definitely should have a done a shorter run as my first run since my tri. The run was terribly slow but good mental training I guess. In the evening I went to my first group ride! We rode about 28 miles in around 2 hours. I'm not sure because of stops but I was pleasantly surprised with how fresh my legs felt after a rough morning.


Tuesday:
After a long day of workouts on Monday my body was craving it's weekly yoga session. My legs were a little tighter than normal but felt a million times better afterwards. I had a track session scheduled for Tuesday night but was really nervous because my legs still were feeling pretty heavy. I decided to go anyway & just see how my legs felt. To my surprise they showed up ready to run fast. I did 1 mile warm up followed by 4 rounds of a 400 sprint & 800 recovery. My 400's were 1:40, 1:38, 1:36, 1:36, all faster than the last time I did this workout!


Wednesday:
After two tough days of workouts I gladly welcomed an easier day. I was supposed to swim but storms had the pool closed all day. I ended up moving my swim to Friday and just doing only my strength workout. It was my first time in the gym in awhile and I was definitely sore Thursday morning. I have two strength workouts that I'm alternating between but I think I still need to modify them some based on what is available at the gym.


Thursday:
More storms were in the forecast for most of Thursday so I knew if I wanted to get in any workout outside it needed to be in the morning. I did a slow 3.5 mile easy/recovery run before going to my yoga class. I felt really sluggish during the first mile of the run but then my legs started to loosen up. Despite the slow legs I have been really enjoying running lately, which is a complete 180 from how I felt about it a few months ago. Good timing considering marathon training coming up.


Friday:
Friday was yet another rainy day. I had no desire to run in the rain and biking in the rain can be pretty unsafe so it ended up being a swim day. I was surprised how off I felt in the water. I can't really explain it but I certainly didn't like it. Hopefully next time will be better.


Saturday:
Saturday was spent relaxing by the pool and enjoying summer. All in all it was a perfect rest day.


Sunday:
My boyfriend decided he wanted to take me on a ride so I could get more experience on the road and climbing hills. Despite the rest day my legs were feeling tired and heavy from the beginning of the ride. We planned on doing 37 miles but cut it down to 22 miles because of multiple road closures and my cranky legs. I still have a lot of work to do but I still have a few weeks before my next tri.




Weekly Totals

• Swimming: 1,800 yards
• Biking: 50.08 miles
• Running: 14.02 miles
• Strength: 45 min
• Yoga: 2 hours
• Weekly Totals: 9 hours 25 min

Why I'm Incorporating Yoga & Strength Training Into Triathlon Training

Since posting my approach to training for my second triathlon I have been asked why I am including yoga and strength training into my plan. Why not just swim, bike, run? Let me explain.

Yoga

The yoga class that I go to on Tuesday & Thursday morning's is a stretching based yoga. At the end of class we do some strength based poses but for the most part it is all stretching all the time. It is well known that runners need to stretch after working out but I find it difficult to actually take the time to stretch. I would rather take a shower and eat a big sandwich than stretch. Yoga incorporates stretches that I wouldn't normally think to do and the instructor in always finding ways for us to increase the stretch when we need it. Stretching helps maintain our range of motion, which helps us get faster and develop more power.

Additionally, yoga helps build balance which helps prevent injuries. Many athletes have imbalances and doing balance balance exercises can really with these. Balance also increases your mobility and flexibility, which as mentioned above helps us get faster and develop more power. Yoga also helps quiet my mind. I don't have to push myself while doing yoga but rather can relax and enjoy just being. Yoga certainly isn't for everyone but I have noticed a difference in my running, my recovery, and my mindset since starting.

Strength Training

I have only been to the gym to lift a few times but I know how beneficial it is. The first time I dabbled in lifting was a few years ago when I was still swimming competitively. I was coming off of an injury and needed to start strength training in order to stabilize my shoulders and rebuild the muscle I had lost from having surgery. I was amazed at how much stronger I felt in the water after only a few days. It is important when doing strength training to focus on the big muscle groups because those are the ones that get used the most both in training and in every day life. It is also important to strengthen the stabilizer muscles to help prevent injury.

Strength training can help increase speed and endurance in running and hill climbing on the bike. I am a weak cyclist and even weaker hill climber so strengthening my legs and core is a must if a want to see improvements. The great thing about strength training is that it benefits swimming, biking, and running. You use you legs in all three sports and even if you don't realize it you are also using your arms and core.

Group Riding

Last night I went to my first group ride. It was also the first time I rode on the roads versus on the gravel trail near my house. I was insanely nervous going to the ride even though it was a women's beginner ride. I have pretty much zero cycling experience and didn't want to look as out of place as I felt. But I knew that if I want to become a better cyclist I need to practice both with other people and out on the road.

The group, which ended up only being two people besides myself, met around 6:00. After being asked about my cycling history we set out on our ride. The leader said we were probably ride about 26 miles, which was a lot more than I was expecting. Normally this wouldn't have been an issue but based on my rough run that morning I was pretty nervous about how my legs would hold up.

My biggest concern was riding in traffic but the majority of the roads we took had hardly any cars. The ride was mostly rolling hills with a few flat sections, a pretty big downhill, and a killer false flat. I have always thought that I can't ride hills yet they ended up being my strongest part yesterday. I'm not a big fan of anything too big or long but I'm really starting to enjoy rollers.

I think we ended up riding a little under 28 miles in about 2 hours. I'm not sure how long we were out there because we had to stop a few times for stop lights and a flat tire. It wasn't the fastest ride but it was great practice for me.

I was really grateful that there were only two other people at the ride just because it made it less stressful for me. It was one less thing for me to worry about. In the end I had a great time and can't wait to go back for more rides. I never thought I could like riding so much but I was smiling ear to ear the entire time.

What I Learned From My First Triathlon

After all big races I like to document what I learned from my training and race experience so I can make progress in the future.  The General Smallwood International Triathlon was one of the hardest days of my life and even though I didn't meet my goals due to the heat, it was a great learning experience.

1. Safety always comes first.
With record setting temps all weekend and a heat index of 112 on Saturday it was hardly a good idea to be out doing strenuous activity. Around 50 people didn't finish the race because of the heat and three people were even taken to the hospital. Nine people in the state of Maryland died due to heat related illness. Yes, I would have loved to race my heart out on Saturday. No, it was not a smart idea when my body is nowhere near acclimated to that kind of heat. There will always be other races.

2. It is okay to walk.
Along those same lines, it is perfectly okay to walk when you need to. I was embarrassed when I first started walking because I thought it meant I was a quitter. Then I looked around and saw that nearly every athlete in sight was also walking. I absolutely hated walking but given the circumstances it was the right thing to do and I am no longer embarrassed by it. I'm just proud that I finished.


3. Don't be intimidated by all the people with fancy gear.
When my dad and I first pulled into the parking lot all I saw were athletes with really nice tri bikes. I instantly felt inadequate, like I didn't belong there. Not only do I not have a tri bike, but I don't even have a road bike;I have a hybrid. I am saving up to get a nicer bike but besides the bikes the majority of the people there had fancy, expensive gear. As the day went on I realized that I am as much of an athlete as everyone else despite my lack of a couple thousand dollar bike.

So many nice bikes!

4. Make a small rip in nutrition so it is easier to open while riding.
My hands were wet from the swim and then sweaty from the heat, which made ripping open my honey stinger waffles nearly impossible. I tried using my teeth but had no luck. Note: this only works for more solid nutrition options. Don't do this with a gel or you will have a sticky mess everywhere.


5. Start at the beginning of the swim pack.
I tried to start middle to front of the pack but ended up having to pass a lot of people. I am a strong swimmer and need to take advantage of my swimming background. This is the one place in a triathlon where I am one of the fastest. Time to own it.

6. Wear a tri top or a bike jersey without a sports bra built in.
I swam in a two-piece training bikini top and then put on my bike jersey during transition. The problem was that since I was wet the shirt rolled up and took forever to put on. The built-in sports bra only made things worse. I ordered a tri top a few days ago so hopefully I can just swim in my tri top and shorts and not worry about clothes during transition.


7. I suck at transitions.
Speaking of transitions, mine are awful. Like slowest ever. I set my transition up well but there are still things I can do to cut down on my times, like putting my hair into a ponytail before the swim, wearing a tri top, skipping socks, and speed laces.

8. Bricks are an absolute must in triathlon training.
I only did a handful of bricks during training and had I not been forced to walk a lot of the run due to the heat I probably would have struggled on the run regardless. Running with fresh legs and running after biking are two completely different things. Practice accordingly.


9. Always expect more hills.
I thought the bike and run courses were supposed to be flat. Nope. There were quite a few hills during the beginning of the bike and the run was mostly hills. I can handle hills on the run but the hills on the bike really took a lot out of my legs. Hills are no joke and need to be practiced if I ever want to get better.


10. Put sunscreen even in the places you don't expect to need it.
I sprayed my chest, arms, and legs with sunscreen before the swim and that was it. During the run when I felt like I was baking out in the sun I wanted to take my jersey off and just run in my bathing suit but I hadn't sprayed my stomach or back. I am the type of person who burns extremely easily so that was not an option. A quick two minute spray would have probably helped keep me cool on the run.

General Smallwood Training Week 14

Monday:
Another Monday spent doing schoolwork. All I was able to do was a 2 mile walk at night with my puppy.


Tuesday:
I woke extra early Tuesday morning so I went out for a glorious morning run. The run felt easy but I was going much faster than normal. After the run I went straight to a 60 minute yoga class to stretch out my legs. It is amazing how much help yoga has been since I started doing it last week.


Wednesday:
I wanted to do one last track run before my triathlon next week but I wasn't sure how my legs would respond from Tuesday's longish run. I ended up cutting the run short because I was getting dizzy & my legs felt more tired than they should have. I still got in 3.55 miles of good track running though. After the run I came home & soaked my legs in a bucket of ice water.

Thursday:
I overslept on Thursday morning so I had to cut my swim short in order to make it to yoga on time. This may seem backward since swimming is a crucial part of triathlon training but yoga has really made a difference in the way I recover from running. Instead of doing a full swimming workout I just did 800 yards for time. I finished in 11:05 for a 1:23 pace. This gives me a good idea of where I will be for my triathlon next weekend. After I went to a 60 min yoga class where we worked on headstands. I am pretty terrible right now but I am up for the challenge. I finished up the day with a 2 mile walk with my dad and my puppy.


Friday:
I wanted to do a race simulation to practice my nutrition and pacing for my triathlon next week. I ended up riding 23.63 miles. I was going to run afterwards but it was really hot outside and I didn't think it was worth the risk. I practiced my outfit as well. I am still working on what to wear during the swim though. Any suggestions?


Saturday:
Friday night my boyfriend and I went to a concert and didn't get back to his house until almost two in the morning. We slept in Saturday and enjoyed a day just relaxing by the pool. It was my first full rest day in almost two weeks and it was greatly needed and appreciated.


Sunday:
My boyfriend and I were going to go on a short bike ride so I can practice riding on the road instead of on the trail but he woke up sick. Instead I spent the day taking care of him and enjoying another rest day.


Weekly Totals

• Swimming: 800 yards
• Biking: 23.63 miles
• Running: 10.55 miles
• Walking: 4 miles
• Yoga: 2 hours
• Total hours: 6 hours 28 min

General Smallwood Training Week 11

I have been really busy since I have come home and consequently blogging has taken a backseat to all of the many things on my to-do list. I was so busy last week that I forgot to recap my training! I know I'm a little late but I still want to recap my training so here is a very late week 11 recap.

Monday: 
I spent Monday with my boyfriend who had just come home from doing a century ride. I wasn't expecting to see him so I ended up missing my planned workout. I did manage to squeeze in a two mile walk though.


Tuesday:
Tuesday I was crazy busy and was only able to get in a two mile walk. These walks aren't anything strenuous and hardly count as training but they are better than nothing.


Wednesday:
I spent National Running Day out on the trails at a beautiful lake near my house. It was a gorgeous day but pretty hot outside so I kept the run short at 2.5 miles. At night I went to the gym with my boyfriend and did a  60 min strength workout.

Thursday:
I was pretty sore from going to the gym so I thought it was the perfect day to swim. I did a quick 1800 yard swim and really worked on my speed.


Friday:
42 miles on the bike for a new PDR (personal distance record)! You can read my recap of the ride here. I also took my puppy for a two mile walk in the evening.


Saturday & Sunday: 
The weekend was filled with a lot of schoolwork and other obligations. Not ideal but both days ended up being rest days.


Weekly Totals

• Swimming: 1,800 yards
• Biking: 42 miles
• Running: 2.5 miles
• Walking: 6 miles
• Total Hours: 6 hours 31 min

Improving Speed On the Bike

I am a complete cycling newbie and am pretty darn slow. I don't mind not being the fastest one out there but when other triathletes complain about being slow and they are averaging 17-18 mph I know I have a problem. Most of my rides lately have been between 13-15 mph. I really enjoy cycling so I don't notice that I am going slowly but I also want to put up a respectable time at my upcoming triathlon.

So far this year all of my rides have been about increasing mileage. Most of my rides have been between 18-24 miles, with one 42 mile ride. Now that I have proved to myself that I can successfully complete the distance, I want to work on doing it faster.

Today the plan was to do 18 miles. My legs felt pretty tired from the start but I wanted to see what I could do. I kept the pace steady and moderate for the first half of the ride and then did 60-120 second pickups throughout the second half. My overall pace on the ride was just under 14 mph but I was pushing 17-18 mph during the pickups. By the end of the ride my legs were pretty shot, but in an oh so good way.

I am not sure why, but I don't feel much pressure to be a fast cyclist. I do for running but with cycling I feel as though I could be going 5 mph and it wouldn't matter. And even though I don't feel any pressure, I would still like to be able to pull times that I am proud of and will make me competitive.

My boyfriend is a cyclist and does century rides so I turned to him for help on getting faster. He suggested that I do workouts exactly like the one I did today except with even more sprinting during the ride. He also said that he noticed a big increase in power and speed after he started strength training.

Any other suggestions for getting faster on the bike?

A Biking PDR

Ever since I came home and have been able to ride my bike outside I have fallen head over heels in love with biking. It is the primary form of exercise for me as of late, which luckily works out nicely for my triathlon.

About 2 miles from my house in Pennsylvania is a crushed stone trail that runs 40 miles into Maryland. The trail is extremely well-maintained and as flat as can be. It is my favorite place to both bike and run and where I spend the majority of my time training when I am home.

Since I have been liking biking so much I set some goals for myself over the summer to build up my cycling endurance. One of my goals was to bike to Maryland and back, a forty mile ride total. Inspired by my boyfriend's upcoming century ride, I embarked on my own cycling journey.

Friday morning I packed a bottle filled with a mix Hammer Perpetuem and water, and a Honey Stinger Waffle and a gel and hit the trails. I decided to break the ride up into 10 mile sections to make it easier mentally for me.

                                    

The first ten miles were great. I felt energized and excited but made sure to hold back so I didn't burn out too soon. I made sure to drink every 5 miles during the ride and got extra water at miles 10 and 32.

Miles 11-21 were tough. The trail is very flat but still has the slightest incline over these ten miles. It is hard to notice any incline but my legs sure were feeling something by mile 18-19. This part of the ride also had a lot of busy intersections to cross. I am still getting used to having clip-ins so I ended up falling twice.

Along the trail there are mile markers telling you how far away you are from Maryland. After seeing mile marker 1 I was expecting some kind of sign telling me that I had made it to Maryland. No such luck though. I ended up riding one mile into Maryland. Oh well.

I was so happy to have arrived in Maryland that I had no desire to bike the twenty miles back home. I took my Honey Stinger Waffle, stretched for a bit, and told myself that I could either bike home or sleep on the trail.

Again, the next ten miles were not my favorite. At about mile 24 I had a pretty bad fall that left a nasty bruise on the side of my leg. At this point I wanted to quit more than anything but I had too much pride to call my mom to come pick me up.

By the time I made it to the water stop at mile 32 I was in a better mood. I knew I was almost done and would make it home alive. I filled up on water and biked the last ten miles hard.

This was a mentally tough ride for me but one that I am incredibly proud of. The longest I had biked before Friday was 20 miles so 42 miles was a huge PDR (personal distance record). I was tired, I was hot, I was sore but I am still so proud of myself for completing that ride.

General Smallwood Training Week 6

Along with week 5, week 6 was not my best training week. The stress of finals really got to me but I still managed to get in some good workouts.


Monday:
Monday was part of my self sabotage mission. I don't think I did anything productive on Monday, making it a rest day.


Tuesday:
Tuesday morning I woke up determined to make this a great week of training after all. I did a 30 minute trainer ride to kick off my day, and finished up with Insanity Max Recovery in the afternoon.


Wednesday:
Wednesday ended up being another rest day but only because my stomach was in a world of hurt. I think it is stress but my stomach has been hurting pretty badly almost every time I eat.


Thursday:
On Thursday I decided to end my running hiatus. The plan was to do three miles nice and easy, but my stomach didn't want to run. I ended up doing a three mile run/walk loop around campus.


Friday:
On Friday I did another three miles running and walking. I fell and twisted my knee during Thursday's outing and I was feeling a little pain on Friday so I didn't want to push it.


Saturday:
Despite the rain outside preventing me from swimming, I still managed to squeeze in a twenty minute trainer ride followed immediately by Insanity Core Cardio & Balance. This was the best workout I had all week and really left me ready to take on Sunday's workout.


Sunday:
Another unwanted rest day due to stomach troubles. Definitely bummed but I wasn't going to chance heading out with an iffy stomach.


Weekly Totals

• Swimming: 0 
• Biking: 50 minutes
• Running: 6 miles
• Insanity: 70 minutes
• Total hours: 3 hours 23 minutes

Thoughts
I started the week off in a bad place. I was mad at myself and skipped workouts because I felt helpless. Based on how the week started off though I am pretty happy with the workouts I did Thursday through Saturday. Even though it wasn't the best of weeks I am motivated and ready to take on the next week.