Monday, December 31, 2012

Ringing in the New Year - Year In Recap and What Is To Come.....


2012 in Triathlon was a great year for me! I got a coach, made a huge improvement, and placed at almost every race this season in the top percent, all while having a great time!

I made huge leaps after Coach Jim McGehee with One-On-One Endurance took me on! I finally placed in an open water swim for the first time and consistently placed at every race thereafter landing in the top percentage. 
1st Open Water Swim Placing, Bath County Sprint
I learned it is ok to push hard. It will hurt but you will not die. I had never pushed myself that hard before. I also started to train consistently and found myself biking and running further and more than ever before. 

I went back to where I had done my first triathlon to take an overall win. I went there to do it and walked away with it!
Overall win in South Carolina July 15, 2012

A year of podium finishes in recap:
Smithfield Sprint, First race of the season March 31st, 2012
Angels Race Sprint, Lynchburg, VA. April 22, 2012. I raced with the flu. I DO NOT recommend that!
Salem Sprint, Salem, VA June 3, 2012
Bath County Sprint June 23, 2012 First Open Water Podium Finish!

TriAdventure Summer Sprint, Christiansburg, VA August 5, 2012

Goochland Sprint, Goochland, VA August 11, 2012
Spotsylvania Sprint, Spotsylvania, VA August 26, 2012
Richmond Tri Club presented by Three Sports Sprint, September 16, 2012 Richmond, VA
Warrenton Sprint, Warrenton, VA - September 23 , 2012 -  last race of the season!
My favorite race of the year was the Age Group Sprint National Championship in Burlington, Vermont.
Age Group Sprint Nationals Burlington, VT August 19, 2012
Last year's triathlon goal was to make the top three in my age group in the Virginia Triathlon Series and make TEAM USA Triathlon and I did it!

Most of this year's race schedule is planned out and I'm excited about the upcoming season! While I think I've gotten faster in the off-season I still have alot of work to do to be where I would like.  I've come to realize that base building and improvement is one which takes years of work. One of the big goals for the upcoming season is to secure enough funds to take my family with me to the Age Group Sprint World Championship in London in September 2013 and then take the family to the Netherlands to see their Dutch side of the family. I feel assured with enough hard work I can make this happen! For homeschool in 2013 we will enjoy learning about British History in preparation of taking the kids to London! What a fun way to learn! Learning about Sherlock Holmes to the Beatles sounds like a fun year to me!
This weekend with my husband Robert after a  ride in vicious winds at 37 degrees!
What are your goals for the upcoming season? Mine are really quite similar to last years! Most of the athletes I know are taking on bigger distances from half iron man to iron man. My goal is to be faster and to move into the International distance some. Here is to looking forward to another great 2013 triathlon season! I wish you all a beautiful, happy, healthy, and successful New Year! 

Saturday, December 29, 2012

The Dreaded Holiday Slump.....


Did any of you fall into the Holiday Slump? You know, the one where you ditch your workouts and eat whatever happens to be at every house you are visiting for the holidays? I am SO guilty of this. What is worse is that I had been sick for a couple of weeks, then did a long run and bike last weekend, and then ditched most of my workouts Christmas week. Yesterday I got back to the gym for a run and swim but it was also my son's third birthday!

Thijs Turned Three!
While I am feeling quite guilty for my slump I have been very busy preparing for Christmas, a birthday, and visiting many friends. I am reminded of an article I recently read on triathlon.com called "5 Off-Season Rules to Follow" in which they actually recommend gaining weight on purpose during the off-season. Apparently research shows that training with a higher weight teaches your body to recruit more motor neurons and muscle fibers so when you do loose the weight your body will have to work less to achieve more. 

You can find this article at:
http://triathlon.competitor.com/2012/12/training/the-new-off-season-rules_45467/4. 
Enjoying holiday cookies at a friend's house
So, while I feel guilty for ditching my workouts this week, I did enjoy the holidays with my family and friends and that is something that only comes around once a year. I hope everyone is enjoying the holidays as much as us and you get back on the exercise wagon by January 1st if you happened to have fallen off like me ;). 

Monday, December 24, 2012

Happy Holidays!


I wish everyone a beautiful Christmas and a Happy Holiday Season! The kids are excited Santa is on his way! I hope you are having a joyous time with family and friends! Much Love from Virginia!

Arie, Thijs, me, and Eva
Thijs in his elf hat
Eva with her Gingerbread House
We got a bit out of control and put up five trees. Don't panic. Three were the kids tiny trees!
Everyone needs a bathroom tree? 
Visiting Santa
Merry Christmas!!!!!!!!!!!!!!!!!!!!!!!!!!

Friday, December 21, 2012

26 Miles for 26 Lives




The recent shooting at Sandy Hook Elementary School in Connecticut leaves us in disbelief, anger, and a deep sadness. It is difficult to know how to cope with such loss just as observants. There are many athletes out there who have proposed doing 26 miles for 26 lives, whether that is swimming, biking, running, skiing,  walking, or whatever.

There is a walk/run/or relay on Saturday December 22nd in Nashville, Tennessee called 26.4.26. The $1 per mile proceeds will be donated to the United Way of Western Connecticut. You can go to this event in Nashville or submit your miles and donation directly. For more information, go to: http://www.tricrowd.com/2012/12/about-26-4-26/?fb_source=pubv1.

I also have a friend who started a Facebook page called “26 Miles For 26 Lives Lost” in remembrance of the individuals lost,  at https://www.facebook.com/events/466378423419381/468310363226187/?notif_t=plan_mall_activity. You can submit any number of miles to this Facebook page through Christmas Eve.

So cuddle close with the ones you love and enjoy every minute of this life we have. It is fleeting yet beautiful. 

Wednesday, December 19, 2012

What makes a good bike shop?



Nestled amidst our bustling downtown lies my favorite bike shop: Starlight Bicycles. It is really difficult to find a good bike mechanic and one that understands that you can’t do without your bike for weeks. Somehow this amazing little bike shop is able to service so many people with such a small staff. They have saved me many times when I have had technical difficulties! It’s the only shop in town that I’ve been able to walk into with my three kids (imagine the horror in most bike shops when you walk in with three small, busy children) and get quick and accurate service.
Stratton Delany, Bike Shop Owner
The owner of Starlight Bicycles is Stratton Delany, who started the business out of his basement with limited funds selling Japanese track racing bikes.  Stratton has two amazing shop employees on hand: Matt Vail and Gordon Wadsworth. Matt and Gordon have saved me so many times when I have had multiple issues with my tri-bike. When I race so many weekends out of the year, I CANNOT be without my bike. Not only that, but Gordon has really taken the time to explain bike mechanics to me. Matt, who runs the store and does the bike mechanics, rides and both of his parents are local age group triathletes. 
Gordon Wadsworth
Gordon is in charge of their great custom apparel. They custom design and produce
bike jerseys as well as triathlon clothing (tri tops, bottoms, single suits).
Gordon, who is available in the store some and sells their custom apparel, is locally nick-named “the beast” because he is such a talented cyclist, and he has many sponsors like Trek, Industry Nine Wheels out of North Carolina, and BRC/CRC Racing based out of Charlottesville, Virginia. This year Gordon won the  Mid-Atlantic Bicycling Racing Association (MABRA) series including the Pennsylvania and Maryland series; did great in the South East Regional Championship (SERC series); and placed in the Virginia Off-Road Series. SERC and MABRA were at the Pro/1 level. He also rode 238 miles in the “The Kilmer Challenge Ride”  in order to raise money for a local man named David Kilmer who has been afflicted with cancer.
Some frames available in the shop
What makes a good bike shop?
1. You are more than a number (you don’t drop your bike off for weeks with a pick up number and you actually get helped without losing your best metal friend for an extended period of time);
2. The mechanic has actually seen Zipp 808 Carbon Clinchers (Seriously, when I was looking for a pump after I had just gotten my Zipp Wheels, another bike shop stripped the extenders and kept saying “We aint ever seen wheels like these before” in their “deliverance”, Southern slang);
3. They don’t make you pay money up front just to diagnose the bike problem (like they say on their website: “Got a problem with your bike? Bring it by and we’ll take care of it. Estimates are free (in-person only) and we can usually knock it out in a day or two. The price is fair and we guarantee our service. ”);
4. They are affordable without overcharging;
5. They take the time to educate you while you are there; and
6. They are not scared of children or belittling to women (believe me, I’ve been in too many shops like this!).

Starlight has a large line-up of affordable Felt bikes!
Finding the right bike shop with a good mechanic can be a NIGHTMARE. Many bike shops are just totally unavailable – AND, expect a two to three week wait. This year, the week before the Age Group Triathlon National Championship my wheel came loose. I stopped at another unnamed local bike shop. I walked in with my bike and there stood three salesmen talking and two bike mechanics with their arms crossed. Nobody was working. They were hanging out and talking. I told them I was leaving that week for the National Championship and my wheel was loose and wondered if they could take a look at it. They stared at me and said “We are busy and backed up for weeks”. They refused to even feel my wheel and like I said, nobody was doing any work. I pleaded and started to tear up because this race was so important and I didn’t need to show up to the most important race of the year with a broken bike. It would have been more tolerable if they had held some empathy, but that was completely lacking. So I took my bike and showed up at Starlight where Matt Vail quickly diagnosed my wheel problem and fixed it in a couple of minutes! He saved the day!

So, thank you Starlight Bikes for being that “go-to” bike shop where I know a trusted mechanic is on-hand and you can get the job done! They sell Felt, Orbea, Ibis, Spot, and Kazane, and they can custom design and produce bike or triathlon clothing for you. The world is lacking in user-friendly bike shops and I hope your town is lucky enough to have a quaint, accessible bike shop like what we have!

Monday, December 17, 2012

Season Is Just Around The Corner!


My 2012 season ended in September and I took two weeks off. The problem with me taking two weeks off from triathlon is I think of all the things I would like to try to do but have never done - from running away to India, to surfing, to playing ice hockey or soccer. These distractions were quickly halted: surfing is NOT going to happen in the mountains, the women’s soccer team was too full or it was just too late to register, and the ice hockey team is all men and they only have one woman and apparently they don’t want any more. So, for two weeks I didn’t do much and was so happy when training started again. After my two weeks off I have pretty much gone on a long bike ride every weekend except for this one. Sigh. I have been sick since last Sunday. I did bike last Sunday but I was quite miserable. I even swam last Monday trying to get through the sets our swim coach had given us, but then I had to face the reality: I am sick. It’s Monday again and I’m not feeling that much better. I did drag myself off to the pool this morning for a short swim. So, I’m sure it isn’t the end of the world to have a week off from training but really the 2013 season is just around the corner! 
Location of the Smithfield Sprint in the Virginia Triathlon Series
My first race will be the Smithfield Sprint in the Virginia Triathlon Series on April 6th. I am a worrier. I began to realize that this off season that I initially saw as being long, really isn’t long at all! It is only 16 weeks away!! I was expecting some type of off season miracles. I know improvement is happening but 16 weeks is NOT much more time to train before the season starts again! I didn’t work on just one discipline, I worked on EVERYTHING. I swim three days a week with a swim coach, I bike 2-3 times a week with a long bike ride on Sundays, and I run 3-4 days a week with a long run on Saturdays. My goal like many is to be faster and I will say over this winter I’ve become a great climber on the bike and am running and swimming faster. But I only have 16 more weeks to get that flip turn down (which my swim coach told me this morning probably isn’t likely)! So, while I was busy wrapped up in the holidays and trying to figure out how to “work it all in”, I had to step back this week sick and realize the season is just around the corner! If you have the winter blues and are daydreaming about next year, realize it is almost HERE! Get out there and get training because before you know it, you will be racing again!

Friday, December 14, 2012

End of Year Awards and the Virginia Triathlon Series Scoring System



Many people do not understand how the scoring system works for the Virginia Triathlon Series. In order to be eligible for an award, you need to compete in at least five races in the series. The options to choose from range from sprint, to Olympic, to the half ironman distance. The larger the distance of the race, the higher the race is weighted; the higher the number of participants, the higher the race is weighted; and the closer your finish time is to the top five athletes in your gender, the higher your points will be.

A quick take on how it works:
1. The top five athletes times per gender are averaged (A)
2. Your time (B) is divided into that average – so A/B
3. That score is multiplied by the weight (W) of the race [(A/B) x W)] – see the chart below
4. And finally that number is multiplied by 10,000 to make the number an integer
[(A/B) x W x 10,000)]

Below you can see how distances are weighted as well as a higher weight based on the number of participants: (http://www.setupevents.com/index.cfm?fuseaction=page&filename=VTSWeightsScoring.html)

Event Distance
Distance Factor
Depth of Field Factor
(500+ finishers in 2011)
Depth of Field Factor
(500+ finishers in 2012)
Sprint (pool swim)
0.90
---
0.91
Sprint (open water swim)
0.91
0.92
0.92
International
0.93
0.93
0.94
Half Ironman
0.95
0.94
0.96
Championship/ Qualifier Status
+ 0.01
+ 0.01
+0.01
Event Weight Classification Table

While this scoring system has been set up based on other models, there are definite controversies surrounding scores. The scoring system does not necessarily point to the fastest athlete and the slower athlete can score higher than the faster athlete just because they do a race that is more heavily weighted based on the distance and participant number, like an open water swim versus a pool swim or an Olympic or Sprint distance versus a half ironman.

Really, it’s a shame there isn’t a way to have awards just for the Sprint and Olympic distance and then a separate awards category for the larger distances like the half ironman and larger. This type of scoring as in most, places a greater importance on longer distances and the shorter distances get the shaft. They are two different beasts and it would be more fair to have a separate scoring system.

No matter the number of races you competed in, your top five scores are added for a final series scoring. The Virginia Triathlon Series awards per gender the top five finishers, the top five Masters, the top three per age group, the top three Athena, the top three Clydesdale, the top three Masters Clydesdale, and the top three Military.

I received my awards in the mail recently but the Virginia Triathlon Series also offers awards to participants who have completed five, nine, or twelve races. While I placed in my age group, I also completed twelve races so I received:
1. Three free sprint distance races for 2013 in the Virginia Triathlon Series;
2. A fleece pullover;

3. A fleece hat which I have already misplaced!!; and
4. A long sleeve t-shirt.

Just for participating in five races, participants receive a long sleeve t-shirt and a fleece hat, and for nine races you receive that as well as the fleece pullover.

So, while I had a great time racing this year, I did become slightly obsessed with the points system so I could nab a place in the top three in my 35-39 age group. It basically comes down to how close your times are to the top finishers and how heavily the race is weighted. Thanks to the Virginia Triathlon Series for putting on so many great and highly organized races and for providing great incentives and awards for their athletes!

Wednesday, December 12, 2012

Racing With Kids

Age Group Nationals, Burlington, VT
I admit I probably do too many triathlons per year but I LOVE it! I did 14 this year: 12 in the Virginia Triathlon Series, 1 in South Carolina, and the Age Group National Championship in Burlington, VT. We try to include the kids in the process and make every event fun for them. Did you know the average number of races older athletes do per year (in the last 12 months) is 4.2 (http://www.usatriathlon.org/about-multisport/demographics.aspx) with sprint being the most popular? Also, the average triathlete age is 38! I will be one age group statistic racing as a 38 year old next season! I do so many because I love racing and love travelling on the weekends to see and do new things.

I homeschool so I incorporate school into my race weekends and I don’t have to worry about sending tired kids off to a public or private school after a long race weekend! We are a bit crazy. If a race is within 3 ½ hours it is easier to drive there the morning of the race than it is to get a hotel room. It seems like we take almost EVERYTHING with us except for the kitchen sink when we get a room and it is just too much to pack up in the morning. If we leave at 1:30 or 2 AM we can get to bed at a reasonable time and just put the kids in the car and go. I will say there have been TOO many times that the route planner said it would take longer to get there and you find yourself on site BEFORE the race crew is there. Nothing like being the FIRST one in the transition area A LOT!
Ready to go early in the morning!

The kids get excited about race weekends! I have really tried to make sure we do something REALLY fun after a race so the kids feel like they are getting a “mini” vacation. We try to seek out Children's Museums and Richmond, VA is one of our favorite places because they have some really great Children’s Museums and a huge Science and Art Museum. 

Richmond Children's Museum
Children's Museum in South Carolina
At this race we got to visit with our cousins!


Children's Museum in South Carolina


When we have gone to races in Northern Virginia we have toured various Civil War Battle Grounds and incorporated that into our school curriculum. 
Manassas Battlefield
Confederate Cemetery 
The site of the McClean home which the Confederacy used as their headquarters in the beginning of the Civil War. The McClean family moved to Appomattox where their parlor was used by Lee to surrender to Grant. Lula McClain was 7 and she had left her doll in the parlor but someone took the doll as a war prize. The doll is referred to as the "silent witness". It was kept on a mantle until 1992 when it was donated back to the Appomattox Courthouse. 
We followed the trail of Lula from Appomattox to Manassas. We had to drive to an obscure 
CVS Pharmacy to find this former site which is now a parking lot!!

And after some touring and playing with the kids we head home on the same day! It really makes for a fun day! My 7 year old daughter gave a me a big hug one day and thanked me for taking them on the trips and she said she LOVES getting up in the middle of the night to go! At this point in their lives it is exciting and we try to keep it fun!
Sacked out after a fun race day - On the way home

This year we centered our family vacation around the Age Group National Championship in Burlington, Vermont. While I didn’t get the time to even see the race route before the race and barely got on my bike the week of the race, we did see a ton of kid friendly sites and found it to be a GREAT vacation spot for our family!
The Vermont Teddy Bear Factory
Ben and Jerry's - Vermont
Shelburne Museum, Shelburne, Vermont
This is one amazing museum worth seeing!!
ECHO Science Museum - Burlington, VT
ECHO Science Museum - Burlington, VT
Hershey's Chocolate World, Hershey, Pennsylvania 
None of this would be possible without my pit crew: A very supportive husband and mother. My husband does the driving for me and both he and my mother take care of the kids while I set up and race. It would never be possible without their help! So here is looking forward to more good times and race travels in 2013!