Ok, I am not referring to my mental state here, but rather my legs. As many people know, I have a stress fracture in each of my tibia's. My friend Sara who is a physio got my records and luckily it did only say minor (that is good news). So, I took a full week off of nothing (yes NOTHING!) and have water run and swam - with a pull buoy this week. I am being good and staying off the bike for another few days; for those who know my obsession with biking - this is killing me! I can't even fathom when I will be allowed to run again but, it is better to take care of this injury now and allow it to heal fully so I am not off this race season. I have learned over the years that when you are injured you have to rest and let the injury heal before you get back to it. The only reason I know is I have not done this in the past and paid dearly for it in the way of missing a race season.
So, I am freaking out but staying off my bike. It is killing me but patience now will set me up for a good race season. Not much new other than that but I promise I will try to blog more often as I used to.
Train smart!
February 12, 2009
February 8, 2009
Pool to Path Aquathon
Pool to Path Aquathon
June 7th, 2009
2009 Alberta Provincial Aquathon Championships
The Pool to Path Aquathlon is a fun race that encourages involvement in sport and success. The 2009 race will also be the Alberta Provincial Aquathon Championships. Please note that participants must be members of the Alberta Triathlon Association in order to receive their Provincial level placing.
Age Adult Distances
18 ys + 500 m swim/5 km run
Age KOS Distances
6 – 7 yrs 50 m swim/500 m run
8 – 9 yrs 100 m swim/1 km run
10 – 11 yrs 150 m swim/2 km run
12 – 13 yrs 300 m swim/3 km run
14 – 15 yrs 400 m swim/4 km run
16 – 17 yrs 500 m swim/5 km run
The Pool to Path Aquathon will take place in Cochrane, Alberta at the Big Hill Leisure Pool. The race will start at 8am. Heat times will be posted on the Team TriLife website a few days prior to race day.
Registration
Adults (18 +)
$30 – with ATA membership
$45 – without an ATA membership; this will include a one-day membership fee
Kids (6 – 17 years)
$20 – with ATA membership
$25 – without an ATA membership; this will include a one-day membership fee
Registration is available only through the Alberta Triathlon Association (ATA).
For more information, please email myself or Angie Anderson.
Richelle - richelle@teamtrilife.com
Angie - angie@teamtrilife.com
June 7th, 2009
2009 Alberta Provincial Aquathon Championships
The Pool to Path Aquathlon is a fun race that encourages involvement in sport and success. The 2009 race will also be the Alberta Provincial Aquathon Championships. Please note that participants must be members of the Alberta Triathlon Association in order to receive their Provincial level placing.
Age Adult Distances
18 ys + 500 m swim/5 km run
Age KOS Distances
6 – 7 yrs 50 m swim/500 m run
8 – 9 yrs 100 m swim/1 km run
10 – 11 yrs 150 m swim/2 km run
12 – 13 yrs 300 m swim/3 km run
14 – 15 yrs 400 m swim/4 km run
16 – 17 yrs 500 m swim/5 km run
The Pool to Path Aquathon will take place in Cochrane, Alberta at the Big Hill Leisure Pool. The race will start at 8am. Heat times will be posted on the Team TriLife website a few days prior to race day.
Registration
Adults (18 +)
$30 – with ATA membership
$45 – without an ATA membership; this will include a one-day membership fee
Kids (6 – 17 years)
$20 – with ATA membership
$25 – without an ATA membership; this will include a one-day membership fee
Registration is available only through the Alberta Triathlon Association (ATA).
For more information, please email myself or Angie Anderson.
Richelle - richelle@teamtrilife.com
Angie - angie@teamtrilife.com
February 5, 2009
February 3, 2009
Update (yes, I know - finally!)
As you know I have been very busy. Here is a quick update on what has been going on:
Take it easy and train smart!
Richelle
- I have some shin splints (again, I repeat as I have done this and said it before, do not add random run workouts into your program; coach gives you a tongue lashing! and then you get injured). I will be on the darn elliptical for the next 2 weeks.
- I did my VO2 max test yesterday on the bike. Hit 250 watts. In my mind before the test started I figured I would hit 240 watts. So, when I hit 240 watts I wanted to stop. If I had not mentally defeated myself I may have gone higher. But, I did get my HR up to 189! I got my test done at FRESH! Fitness with Tim Borys. VO2 max test are extremely valuable to help you with your training to ensure you are training right. As before, the FRESH! staff was outstanding and I highly recommend getting your test done through them. Although I did tell Tim I hated him at 240 watts - that was the high HR talking.
- I am coaching swimming for the Cochrane Red Rock Runners on Monday nights. A great group who have welcomed a new coach part way through the season with open arms.
- Coaching spin at TriIt is going great. A fantastic group who keep me laughing and shaking my head. I invite any of my friends to come check out a class. Wednesday nights with tension on the pedals at 6:30 sharp.
- The preparations for the Pool to Path Aquathon in Cochrane on June 7th are going great. For more info visit Team TriLife.
- My new bike is on it's way - it's like freakin' Christmas. How many more sleeps?
Take it easy and train smart!
Richelle
January 27, 2009
So busy!
OK, I don't have time to write as I am very busy. I train, go to work, coach, and go home to sleep. I repeat this everyday. I love it. I am not complaining but, unfortunately I have nothing exciting to report to you at this time.
Life is good! That is my motto (stolen from my friend Terry!).
I have also attached a picture of Kita (my little puppy). The picture is entitled "Exactly what are you accusing me of?"
January 13, 2009
Fighting my way back
On Friday I went down for the count! Sick that is. I got up early for track practice feeling a bit tired and sniffly. I got to practice and did a 15 minute warm-up and felt OK. Ang and I started into our sets. Ang is faster than me but usually I can at least hang onto her for a few laps. The first fast set I hung on. The second I got dropped and jogged it in. On the third I jogged from the get-go and walked (yes walked) it in! I looked at Ang, "I think i have to go home". I crawled back into bed where I remained for the next 24 hours! I attempted to go to work the next day but got sent home after about 15 minutes (did I mention I sat in a chair staring at the wall during that time?). So, over the next few days I was confined to the couch staring longingly at my bike and runners.
Yesterday I managed an 20 minute run with one of my athlete's but still had trouble breathing. Today I am attempting the Bow Cycle workout and will hopefully be back up to speed by next week. The good news is that this week is a rest/easy week for me so I have less workouts than usual so I am not missing too many.
I also want o send out a huge congrats to TTL athlete Leana who PR'd her marathon last weekend by over 26 minutes! Outstanding!
Yesterday I managed an 20 minute run with one of my athlete's but still had trouble breathing. Today I am attempting the Bow Cycle workout and will hopefully be back up to speed by next week. The good news is that this week is a rest/easy week for me so I have less workouts than usual so I am not missing too many.
I also want o send out a huge congrats to TTL athlete Leana who PR'd her marathon last weekend by over 26 minutes! Outstanding!
January 8, 2009
Team TriLIfe Clothing has arrived
I have not been on my blog much lately and still have many friend's blogs to catch up on. I have been very busy this week. With a bunch of new athlete meetings and setting those new athletes up, along with the planning for my spin classes that I teach (NOTE: Which I need music ideas for, so please email me ideas on songs for my class). I have also been training alot and hitting all my workouts. As you know, training is time. I won't say how many hours a week but, it is quite a few!
The new Team TriLife clothing arrived and looks great. My friend Leana who is so organized agreed to take some pictures of herself in the gear. I forgot to tell her I was going to post them on my blog too! Ha! Ha! WE also got new race tops and shorts which you will see. She looks great in it and we will all make an impact at races this year. This morning a few of us ran and we were all in our jackets. It makes you feel like a real team!
That is all for now. Training is going great and I'll update you later.
January 2, 2009
New Years
On 2pm New Year's Eve day I headed out of the Shark Mountain parking lot with Josh and Alyssa. We were off the the Bryant Hut to meet Jeff and some other friend's who had been doing some backcountry skiing. We were on backcountry skis (which I was less than thrilled about but, my dislike for skiing outweighs my love for my husband). The 2 days of skiing were my workouts for those days although those who know me know I would have much rather been swimming, biking or running (or at least cross country skiing). Anyway, I sucked it up for Jeff as sometimes we have to remember to do things other than triathlon!
The first half of the 14km in flew by as there was quite a bit of downhill. When we reached a map at 7.5km in Josh pointed out the "Half-way Hut" on the map. I looked at my watch and it was 4pm. It said 16km to Assinaboine Pass. I started to panic. Alyssa assured me it was only another 7km but the map said otherwise; I was confused. We went another 3km and stopped for a bathroom break. I was not happy and was really starting to worry. As Josh was off at the bathroom I expressed my concern to Alyssa that we could be in trouble. Then Alyssa explained that the hut Josh pointed to and the hut we were going to were 2 different huts and that she was sure we only had another 4km to go. My mood completely changed. I was so relieved! We got back on the trail and after 2km my wonderful husband and his buddy Brad met us. Jeff took my heavy pack and we finally made it to the hut around 5:45pm.
We ate, drank and chatted until midnight. Most of us watching the clock to see how much longer we had to go. We popped the champagne I had carried in at midnight and then all went to bed. Yes, the boys were fairly tame this New Years. The next morning we had an amazing breakfast of scrambled eggs, toast and coffee before we hit the trail. As soon as I put my boots on though I could feel how sore my shins were from the previous day. We got to the map point again so I knew we only had about 5.5km to go. This is where my shins jumped from a 4 on the pain scale to a 5 on the pain scale. Within 1km more it jumped to a 6 and then a 7 and then an 8. We still had 1km to go. I would so much rather have IT band pain from running or chamois pain from a long bike! This really hurt and it was from a sport I don't love. I got fairly grouchy and knew I would miss my bike or run the next day because of sore shins from those darn ski boots! I winced in pain and had to stop a fair bit over the last km. Alyssa and Shawna were so kind to stay and ski with me and sympathize with my pain.
In any event I made it back to the truck (whew! It was over!). Seriously though my husband appreciates my efforts to do his sports since I am so wrapped up in triathlon all of the time. Training can take many forms so if you need to make the effort to do things with your spouse or significant other, make sure you do that. I saw today and will get a brick in tomorrow. On Sunday Jeff and I will get a cross country ski in which is great training ,and a happy medium for a joint sport for us.
I hope everyone had a great 2008 and is looking forward to a wonderful 2009!
The first half of the 14km in flew by as there was quite a bit of downhill. When we reached a map at 7.5km in Josh pointed out the "Half-way Hut" on the map. I looked at my watch and it was 4pm. It said 16km to Assinaboine Pass. I started to panic. Alyssa assured me it was only another 7km but the map said otherwise; I was confused. We went another 3km and stopped for a bathroom break. I was not happy and was really starting to worry. As Josh was off at the bathroom I expressed my concern to Alyssa that we could be in trouble. Then Alyssa explained that the hut Josh pointed to and the hut we were going to were 2 different huts and that she was sure we only had another 4km to go. My mood completely changed. I was so relieved! We got back on the trail and after 2km my wonderful husband and his buddy Brad met us. Jeff took my heavy pack and we finally made it to the hut around 5:45pm.
We ate, drank and chatted until midnight. Most of us watching the clock to see how much longer we had to go. We popped the champagne I had carried in at midnight and then all went to bed. Yes, the boys were fairly tame this New Years. The next morning we had an amazing breakfast of scrambled eggs, toast and coffee before we hit the trail. As soon as I put my boots on though I could feel how sore my shins were from the previous day. We got to the map point again so I knew we only had about 5.5km to go. This is where my shins jumped from a 4 on the pain scale to a 5 on the pain scale. Within 1km more it jumped to a 6 and then a 7 and then an 8. We still had 1km to go. I would so much rather have IT band pain from running or chamois pain from a long bike! This really hurt and it was from a sport I don't love. I got fairly grouchy and knew I would miss my bike or run the next day because of sore shins from those darn ski boots! I winced in pain and had to stop a fair bit over the last km. Alyssa and Shawna were so kind to stay and ski with me and sympathize with my pain.
In any event I made it back to the truck (whew! It was over!). Seriously though my husband appreciates my efforts to do his sports since I am so wrapped up in triathlon all of the time. Training can take many forms so if you need to make the effort to do things with your spouse or significant other, make sure you do that. I saw today and will get a brick in tomorrow. On Sunday Jeff and I will get a cross country ski in which is great training ,and a happy medium for a joint sport for us.
I hope everyone had a great 2008 and is looking forward to a wonderful 2009!
December 30, 2008
My very own Christmas break mini training camp
What do triathletes do when they have extra time on their hands.......you guessed it, train harder! My parents didn't end up making it for Christmas so I had some extra time on my hands. I decided to take advantage of it and do some extra training. Please note though, I do not advocate up-ing your mileage too much, or bike 5 days in a row like I did. In fact I usually stress the importance of rest to my athletes. The past week I worked hard and will take today off completely to allow my body to catch up on some much needed rest. Here is a rundown of what I did last week:
Dec 23 - 1 hour run and a 1 hour bike
Dec 24 - 45 minute run on the track with an easy 1 hour spin
Dec 25 - 50 minute bike with hard intervals
Dec 26 - 3 hour brick (2 hours hard on the bike followed by a 1 hour easy run)
Dec 27 - 1:45 bike with Sara Gross and Chris Brown
Dec 28 - swim camp; 5000m
Dec 29 - swim camp; 4800m
My parents did finally make it on the 27th and we had a wonderful visit. They even put up with me after I came back from 2 hours of swimming on Sunday and Monday and was tired and cranky (gosh, my parents are patient and understanding people). When we visited my Grandma on Monday I sat on the couch and fell asleep! Mom didn't get mad she just said "let's get you home". I love that I have such supportive parents. They know my goals and are so encouraging and supportive of them. Although mom and dad would still be happy if I were to decide not to do Ironman. They came to World's in Vancouver this year and stood in the rain and nearly freezing temperatures to cheer me on but, think Ironman is a big feat for their "little girl". I have assured them that many other "little girls" have done this race and been just fine.
In other news, we finally got our new Team Trilife clothing! It looks fantastic and we will surely be seen at all the races this year. It is also really comfortable - very important!
Lastly, as of today it is just 8 months until Ironman Canada! If you are not racing it is a blast to come out and watch. Last year I watched and volunteered too for a couple of hours, and it truly was a rewarding experience.
Dec 23 - 1 hour run and a 1 hour bike
Dec 24 - 45 minute run on the track with an easy 1 hour spin
Dec 25 - 50 minute bike with hard intervals
Dec 26 - 3 hour brick (2 hours hard on the bike followed by a 1 hour easy run)
Dec 27 - 1:45 bike with Sara Gross and Chris Brown
Dec 28 - swim camp; 5000m
Dec 29 - swim camp; 4800m
My parents did finally make it on the 27th and we had a wonderful visit. They even put up with me after I came back from 2 hours of swimming on Sunday and Monday and was tired and cranky (gosh, my parents are patient and understanding people). When we visited my Grandma on Monday I sat on the couch and fell asleep! Mom didn't get mad she just said "let's get you home". I love that I have such supportive parents. They know my goals and are so encouraging and supportive of them. Although mom and dad would still be happy if I were to decide not to do Ironman. They came to World's in Vancouver this year and stood in the rain and nearly freezing temperatures to cheer me on but, think Ironman is a big feat for their "little girl". I have assured them that many other "little girls" have done this race and been just fine.
In other news, we finally got our new Team Trilife clothing! It looks fantastic and we will surely be seen at all the races this year. It is also really comfortable - very important!
Lastly, as of today it is just 8 months until Ironman Canada! If you are not racing it is a blast to come out and watch. Last year I watched and volunteered too for a couple of hours, and it truly was a rewarding experience.
December 22, 2008
You are never gonna believe what I did!
Ha! Ha! The past few days have been a joke for training! I have been so busy trying to get ready for Christmas. been a little sick, enjoying being with friends and I guess just needed a little break from training hard. Let's see.... Friday I woke up and the cold I had been ignoring all week had finally hit me. I usually do speedwork on the track Friday mornings and I love the sessions. I had promised an athlete I would go and do a gait analysis on him, so I dragged myself to the track. I managed to do a bit of work and run a few laps and had to call it a day. Which also meant I was missing my swim. Saturday was not much better. I woke up still not feeling well and decided to miss my Saturday AM swim. By Saturday night I was feeling better and headed to the annual Cochrane Ironman party. A few drinks later, and it felt like I didn't have a cold at all. We watched the yearly video which Ken did a great job of and danced the night away. When it was finally time to go Susi and I ran to her car and then it happened. Bam! I went down on the ice. It didn't hurt at the time but, I sure can feel it now! The next day we suffered through a swim. Talk about punishment! We then went to spin and I had a flat. I decided it was a sign and went home to rest. Today I had a swim and run. Ang and Ken met me at the track to run and then we headed to the pool. Ken got in and Ang and I sat on the side for a few minutes. Until......we finally decided to hit the hot tub! I know! We did! We laughed and giggled as we could not believe we were skipping a workout. We usually swim in the mornings and now I know why. Well, I will take it easy for the next few days as my parents will be in town and enjoy the down time from training and hope to come back stronger after a break.
December 17, 2008
I need to figure out how to skip sleeping.......
I can't believe I haven't blogged in almost 10 days. I would be giving all my blog friends heck if they went that long. The truth is I haven't enough hours in the day lately. Training is going great which is part of it. I am hitting all of my workouts (except when the Cochrane pool closed last Friday morning, so I missed one swim) and feeling great. My workouts are going so good. I am stronger on the bike than i have ever been, and faster in the water and on the track than ever before! I just hope this trend continues.
I have not gotten much Christmas shopping in however, and I am thankful malls are open late. I think I will have to go tonight after I teach cycling. I also have to do a bunch of grocery shopping, baking, and cleaning; as my folks are coming next Tuesday. I suppose I could miss a few workouts to get this all done but, I really don't like missing workouts. If I could just figure out how to add more hours into my day by avoiding sleeping, my problems would be solved! However, we endurance athletes need our sleep!
I also wanted to share what happened at cycling last night. I rushed from work to Bow Cycle for the TTL spin. I got there with only a few minutes to spare so I rushed as I threw my bike on the trainer, got dressed and went to get on my bike. Before I did though I realized I hadn't really eaten dinner and was hungry. There was no way I could make it through the workout without food. I usually have bars, gels, and other random food in my bag. I say usually because except for tonight, I do! I searched my bag several times for an energy bar or even a gel. Nothing! I did have M & M's but, I knew they wouldn't do the trick. But, that is all I had, so I grabbed a handful and headed to my bike. A few people asked what I was doing with a big handful of M &M's. "Dinner" (with a sigh) I said. At that moment, without hesitation, Frank quickly pulled out a bar from his Bento box. "Here you go, Richelle. I also have gels if you are still hungry after the bar". WOW! I was overwhelmed that he didn't even think about it. He just handed it over the second he heard I needed something. Thank-you Frank! I really would not have gotten through that workout on an empty stomach. It would have been my own fault but it is so nice to have great friends to bail you out when you need it. And for the record, his wife is just as nice and last night we made plans to trail run this summer!
And for the record, I do plan on putting on 2 - 3 pounds in the next week! Bring on the yummy Christmas-time food! Ha!
I have not gotten much Christmas shopping in however, and I am thankful malls are open late. I think I will have to go tonight after I teach cycling. I also have to do a bunch of grocery shopping, baking, and cleaning; as my folks are coming next Tuesday. I suppose I could miss a few workouts to get this all done but, I really don't like missing workouts. If I could just figure out how to add more hours into my day by avoiding sleeping, my problems would be solved! However, we endurance athletes need our sleep!
I also wanted to share what happened at cycling last night. I rushed from work to Bow Cycle for the TTL spin. I got there with only a few minutes to spare so I rushed as I threw my bike on the trainer, got dressed and went to get on my bike. Before I did though I realized I hadn't really eaten dinner and was hungry. There was no way I could make it through the workout without food. I usually have bars, gels, and other random food in my bag. I say usually because except for tonight, I do! I searched my bag several times for an energy bar or even a gel. Nothing! I did have M & M's but, I knew they wouldn't do the trick. But, that is all I had, so I grabbed a handful and headed to my bike. A few people asked what I was doing with a big handful of M &M's. "Dinner" (with a sigh) I said. At that moment, without hesitation, Frank quickly pulled out a bar from his Bento box. "Here you go, Richelle. I also have gels if you are still hungry after the bar". WOW! I was overwhelmed that he didn't even think about it. He just handed it over the second he heard I needed something. Thank-you Frank! I really would not have gotten through that workout on an empty stomach. It would have been my own fault but it is so nice to have great friends to bail you out when you need it. And for the record, his wife is just as nice and last night we made plans to trail run this summer!
And for the record, I do plan on putting on 2 - 3 pounds in the next week! Bring on the yummy Christmas-time food! Ha!
December 7, 2008
Training update
I thought I better put in an update on my training for the past week. I did 4 bike workouts in a row! NOTE: THIS IS NOT RECOMMENDED!
Monday - Ang and I ran for 1 hour and I taught Jill's evening cycling class at Tri It
Tuesday - I did a 45 minute speed work session on the treadmill and did the Bow Cycle cycling class
Wednesday - I swam in the morning and taught my usual Wednesday night cycling class at Tri It (which is starting to fill up for January session)
Thursday - Greg's cycling class; this was the first time I took Greg's class and I really liked it despite the few profanities muttered under my breath that Leslie heard. My legs were really tired and I really had to mentally push to keep up. But, I loved it! And, I also picked up a few drills I am going to incorporate into my classes. Thank-you Greg!
Friday - off (had a long day at work)
Saturday - off. I am a SLACKER! OK, we all have missed days and I usually don't miss workouts.
Sunday - 1.5 hour run on the treadmill (I wanted to get this run done outside but the snow was just too deep).
And I am feeling great! Despite that I am upset about the missed training day.
Hey Jason.....better train hard so I don't cross that finish line before you.
Monday - Ang and I ran for 1 hour and I taught Jill's evening cycling class at Tri It
Tuesday - I did a 45 minute speed work session on the treadmill and did the Bow Cycle cycling class
Wednesday - I swam in the morning and taught my usual Wednesday night cycling class at Tri It (which is starting to fill up for January session)
Thursday - Greg's cycling class; this was the first time I took Greg's class and I really liked it despite the few profanities muttered under my breath that Leslie heard. My legs were really tired and I really had to mentally push to keep up. But, I loved it! And, I also picked up a few drills I am going to incorporate into my classes. Thank-you Greg!
Friday - off (had a long day at work)
Saturday - off. I am a SLACKER! OK, we all have missed days and I usually don't miss workouts.
Sunday - 1.5 hour run on the treadmill (I wanted to get this run done outside but the snow was just too deep).
And I am feeling great! Despite that I am upset about the missed training day.
Hey Jason.....better train hard so I don't cross that finish line before you.
Team TriLife news
So many exciting things are going on with Team TriLife these days; I will give you some of the highlights.
- we are hosting an Aquathon (500m swim followed by a 5km run) in Cochrane, AB. We are currently working on securing it as the 2009 Provincial Championships! Registration will be available soon on the ATA (Alberta Triathlon Association) website.
- May Long Weekend Tri Camp in Radium. Angie and I wanted to host a camp that will accommodate not only Ironman athletes, but Half Ironman Athletes, and Olympic Distance athletes too. It is sure to be a great camp.
- Ironman Camp for 2009 has been moved to July 24 - 27. The switch is to accommodate those athletes wishing to do Ironman 70.3 Calgary on August 2nd.
- Nicole ran a great 10km last weekend at the Jingle Bell Run. Nicole is new to TTL and has some great running goals for 2009. During the run she met some other TTL athletes (thanks to our great clothing, and a very social Leslie).
- 2 more weeks of Bow Cycle spin classes. Although Angie is away this weekend, I will be leading this week. Remember on the 17th we will be heading out for a post-session celebration. We hope everyone can join us.
- We have a number of new athletes to TTL starting in January! Look forward to seeing some new faces and training partners for the new year.
That's all for now.
Train smart!
December 1, 2008
The new currency in Speed!
Media Release – December 1, 2008
TRI IT MULTISPORT EXCLUSIVELY OFFERS THE ZOONIE – THE FIRST RACE DAY RUNNING SHOE THAT IS DISTINCTIVELY CANADIAN
33 000 000 Canadians- 600 pairs – 1 Store
Tri It Multisport in Calgary presents the Zoonie, a running shoe to honour all Canadian athletes and those who support them. The Zoonie is based on the2008 Zoot Ultra Race shoe. This ultra light, high performance, and innovative running shoe was immediately recognized in the spring of 2008 for its benefits to both runners and triathletes. Now Tri It presents its own unique version.
The Zoonie is a limited edition runner with a distinctively Canadian look. Tri It is the only store in Canada offering the Zoonie . Pre-orders for this shoe will be accepted beginning December 1 at Tri It and on its online store. The Zoonie will arrive on May 1, 2008.
Visit Tri It Multisport (2640 Parkdale Blvd. NW or www.tri-it.ca) to check out the Zoonie and many of our other fine products for the triathlete and the runner.
Tri It was recently voted the best store to shop in for triathlon apparel by the readers of Get Out There magazine.
November 27, 2008
Training
Training has been going really well! Since last week I have done:
Friday: run speedwork and some strength work at the track followed by a 1 hour swim (I was very tired during the swim)
Saturday: 1 hour swim at the pool
Sunday: brick at the U of C - 1 hour bike followed by a 1/2 hour run, and strength work
Monday: rest day; I hated this day as I usually have a swim as my rest day. I was dying to get on my bike (or even my elliptical!) for just 1/2 hour but, I resisted. Seriously, what to non-triathletes do in their spare time!?
Tuesday: 45 minute treadmill run and a 1.5 hour bike at Bow Cycle
Wednesday: 1 hour swim and I taught a 1.5 hour bike at Tri It
Thursday: a 1 hour 15 minute bike followed by a 20 minute transition run - I made the mistake of wearing capri tights in -10 degrees, and got a crazy cold rash! I guess it is time to put away the capri's for awhile.
Other than that I am boring and have no new news to tell you but, I will have some exciting things next week!
Friday: run speedwork and some strength work at the track followed by a 1 hour swim (I was very tired during the swim)
Saturday: 1 hour swim at the pool
Sunday: brick at the U of C - 1 hour bike followed by a 1/2 hour run, and strength work
Monday: rest day; I hated this day as I usually have a swim as my rest day. I was dying to get on my bike (or even my elliptical!) for just 1/2 hour but, I resisted. Seriously, what to non-triathletes do in their spare time!?
Tuesday: 45 minute treadmill run and a 1.5 hour bike at Bow Cycle
Wednesday: 1 hour swim and I taught a 1.5 hour bike at Tri It
Thursday: a 1 hour 15 minute bike followed by a 20 minute transition run - I made the mistake of wearing capri tights in -10 degrees, and got a crazy cold rash! I guess it is time to put away the capri's for awhile.
Other than that I am boring and have no new news to tell you but, I will have some exciting things next week!
November 22, 2008
Tri It now has a Blog!
Tri It now has a blog! Keep up up-to-date on all the latest happenings at your favorite triathlon store. We will have race reports from sponsored athletes and staff, local race information, training and nutrition tips, special events, product information, and more!Check us out at: www.blog.tri-it.ca
November 19, 2008
Like the Tasmanian Devil
Is it the Tasmanian Devil off of "Loony Toons" that spins around in circles everywhere he goes? That is what I feel like these days! Don't get me wrong, life is good.....just really busy! I have to write down every thing I have to do because if I don't, I am onto the next thing and I forget what happened 5 minutes ago. I apologize to all my friends whose emails I have not returned and whose calls are still parked on voicemail. Please don't hate me; I am just really busy...Tasmanian Devil busy, actually!
On a side note, training is going great! My plantar faciitis is a tad sore but the bike is phenomenal and I had a breakthrough at swimming this morning. I was doing a set of 4 x 100's at the hardest pace I could go in the pool. I usually hit around 1:40 for this. I went on my first set and hit 1:34 (29 stroke count/lap). I couldn't believe I hit in the 1:30's. I was ecstatic! My friend Chris pointed out I was not pausing during my stroke and simply taking too many strokes. I agreed but I have always had a high stroke count. He gave me some quick pointers and I went again The sets ended up looking like this:
Set 1 - 1:34 (29 stroke count/lap)
Set 2 - 1:34 (22 stroke count/lap)
Set 3 - 1:34 (23 stroke count/lap)
Set 4 - 1:37 (23 stroke count/lap) - with a pullbuoy
I am on cloud nine and I feel like something clicked in the water today. I know I can replicate this again as I get it now.
Ok, back to whirling around I go.
On a side note, training is going great! My plantar faciitis is a tad sore but the bike is phenomenal and I had a breakthrough at swimming this morning. I was doing a set of 4 x 100's at the hardest pace I could go in the pool. I usually hit around 1:40 for this. I went on my first set and hit 1:34 (29 stroke count/lap). I couldn't believe I hit in the 1:30's. I was ecstatic! My friend Chris pointed out I was not pausing during my stroke and simply taking too many strokes. I agreed but I have always had a high stroke count. He gave me some quick pointers and I went again The sets ended up looking like this:
Set 1 - 1:34 (29 stroke count/lap)
Set 2 - 1:34 (22 stroke count/lap)
Set 3 - 1:34 (23 stroke count/lap)
Set 4 - 1:37 (23 stroke count/lap) - with a pullbuoy
I am on cloud nine and I feel like something clicked in the water today. I know I can replicate this again as I get it now.
Ok, back to whirling around I go.
November 13, 2008
Changes
How things change. I have decided that I am no longer going to do Ironman Australia. I have put my pride aside (of the fact that I have told so many people I am doing it) and listened to my wonderful coach and a few other people who I respect greatly such as Greg Bradly. Ironman is a big commitment and the chance of jeopardizing the rest of my season and burning myself out just wasn't worth it. And spending 6 hours by myself in my basement on my trainer! It is the right decision but, I am hoping to still go to Australia and do an Olympic distance race on the Gold Coast (no, not Age Group World's; although I did qualify!).
Another change is that I am now coaching a drop-in spin session on Wednesday nights at Tri It. Not everyone can commit to a weekly spin session and this gives people the opportunity to try out a spin class or sneak one in when they can.
That is about it for now. Maybe more changes to come.... guess you will have to check back!
Another change is that I am now coaching a drop-in spin session on Wednesday nights at Tri It. Not everyone can commit to a weekly spin session and this gives people the opportunity to try out a spin class or sneak one in when they can.
That is about it for now. Maybe more changes to come.... guess you will have to check back!
November 11, 2008
WETSUIT FOR SALE
Women’s 2007 Helix
Used 1 triathlon season
Women’s small (WS)
** size will fit a variety of sizes, from 105lbs - 135lbs
Price: $250
Let me know if you need more details, or would like to try it out: richelle@triathlete.com
November 6, 2008
Lesson Learned
When your coach tells you not to add workouts.....you should listen! I have been feeling good and chomping at the bit to do more than my wonderful coach has scheduled lately. Part of it could be that I don't know what to do with myself when I only have 1 workout in a day. So, this week almost daily I added either a bike or a run. Nothing too long really - just short workouts but adding workouts. I woke up today feeling tired. I had a brick to get done. I suffered through the bike and could not give my pedals the power that I should have. Secondly, my darn heart rate would not get to where it was supposed to! I tried but I was just too tired. I got off my bike and headed outside to get my run in. I wanted to run just 15 minutes but had to get through 45 minutes! I suffered but tried not to let it show....until... the last 20 minutes. For one all I could think about was coffee, eggs and toast, and two, I was tired! I even walked up a "hill" (it was actually more of a bump). I made my way back home and finished. For the rest of the day I have been dragging. I do know if I hadn't tried to be a rock star and ignore my coach I would be fine. Lesson learned! I plan to sleep in tomorrow and only do the workout on my calendar.
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