SparkPeople Ironman Triathlon Club Team Messageboard This is for anyone currently training for a triathlon or wanting to start as one of your goals. SparkPeople Ironman Triathlon Club Team Messageboard Hello fom Orkney Hi Guys, <BR> <BR> I am totally new to the world of multisport. I seem to live a in great location for It, loads of open water and quiet roads. <BR> <BR> Looks great as a way to get fit and lose weight. <BR> <BR> Has anyone out there had to lose at least 50lb before their first race? <BR> Sun, 11 Aug 2013 03:55:15 EST The Six Habits of Highly Effective Triathletes This summer I have introduced several people to triathlon. I came across this article written by Bethany Leach Mavis. Let me know what you think. <BR> <BR> 1. They turn experiences into tools for racing. Learn from your races and race to win. Practice in less than perfect conditions and develop ways to deal with those conditions. <BR> <BR> 2. Focus on the process. Making lists before the race and during races allows one to keep focused on the task at hand. Mentally running through your list... Wed, 19 Jun 2013 09:19:56 EST Pull Ups I am trying to increase upper Body strength by increasing pull ups. Wed, 24 Apr 2013 16:31:40 EST Let The Healing Begin: Running Still Matters This article was written by Brian Metzler as the result of the tragedy at this year's Boston Marathon. I am sure at one time we have all wondered...what if? <BR> <BR> I heard something like a loud but muffled clap of thunder. Nothing remarkable until, moments later, a second blast sent screaming people running in all directions. <BR> <BR> Now, it is two days later and its hard to put it all into perspective. It is clear now that marathon running, and running in general, still matters. Perha... Fri, 19 Apr 2013 15:17:48 EST If the Bike Fits, Wear It This article was written by Jennifer Sherry and includes topics addressed by numerous individuals that own or work in bicycle shops. <BR> <BR> "Sometimes, the simplewst adjustments have the most impact." <BR> <BR> Everything Must Fit Properly-Matt Ladder <BR> He starts from the ground up on a bike. He starts with the shoes, then the cleat position, then saddle height, saddle fore and aft and finally the handlebar. <BR> <BR> You Have to Play to Win-Mike McKovich <BR> He breaks bikes into tw... Thu, 21 Feb 2013 13:38:47 EST 2013 Events What Ironman event is on your calendar for 2013? Mine is the Steelhead Half-Ironman in August in Michigan. This will be my 2nd time competing...hoping I can PR by 20 minutes! I could be talked into one more this year? What's your favorite? Tue, 8 Jan 2013 14:32:00 EST Holiday Season How was your Holiday? Did anyone get new equipment, and if so what did you get? Did you find time to exercise of did you take time off? Tell us about your Holiday Season. Tue, 8 Jan 2013 11:16:41 EST Time for a Healthy Snack? This recipe and nutritional information was provided by chef Sandy Dominguez, pro triathlete Jenny Fletcher and registered dietitian and tri coach Marni Sumbal for Active. I tried the recipe and really like it. Let me know what you think. <BR> Three items are used in this trail mix snack: Goji berries, Cacao nibs, and raw almonds. Pick these items up at the store, dump them in a bowl and mix them up. You will have a batch that will last for the week. This mix is low fat and offers great nutri... Thu, 1 Nov 2012 11:03:22 EST Too Much of a Good Thing This article was written by Morgan Johnson and appears in the USAT Multisport Lab. <BR> <BR> Recovery may be the most common catch-phrase in the endurance sports industry today. But what does recovery actually mean? Recovery is the most basic principle of effective endurance training. This principle is formally termed the "supercompensation cycle", and it teaches us that increased fitness occurs after stress is applied to the body (exercise), and the body properly recovers from the incurred ... Wed, 3 Oct 2012 10:59:47 EST newbie looking for advice I hope I'm not making too lofty of goal but I wanna do an ironman late next so essentially year to train.....any advice appreciated....maybe do a half part way thru training... Fri, 31 Aug 2012 08:06:45 EST Eat Like an Olympian This article was written by Chrissy Wellington, M.S., C.N.S., L.D.N., C.P.T. and fantastic triathlete for Active. Interesting little reminders. <BR> <BR> Breakfast: omega-3 rich eggs or egg whites, low-fat organic dairy, lean and clean meats, high protein, whole grains like steel cut oatmeal or quinoa. <BR> <BR> Olympians Eat Organic <BR> Here is the dirty Dozen list; be sure to make sure these items are well cleaned. Apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, ... Wed, 15 Aug 2012 15:32:14 EST IM NYC roll call! Hi guys! Anyone out there doing IM US Championships / IMNJ / IMNYC in a couple of weeks? I have yet to step up to Iron distance but I'm going to be volunteering. They've started posting signs in the area about the Palisades Parkway closing on 8/11 - exciting!!!! Sun, 29 Jul 2012 12:39:59 EST First Half-Iron advice Name something you wish someone had told you before you did your first Ironman. Thu, 12 Jul 2012 22:30:44 EST Please HELP! I am doing my first triathlon in 3 weeks and I am experimenting with what I should wear for the swim that will be the most comfortable throughout all three events. Since I am so interested in this subject I am also doing an analytic report for my English class comparing the different triathlon swimwear options. Please copy and paste the following questions and answer them in your response. I really need your help <em>30</em> <BR> <BR> 1.What did you wear for the swim? <BR> One piece... Tue, 10 Jul 2012 13:36:25 EST Hello Hi Ironman Triathlon Club, <BR> <BR> Participation in triathlons is my ultimate goal. <BR> <BR> I am here now to learn from those ahead of me, in terms of fitness goals and achievement, especially how they react to injury and setbacks, so that I can be as mentally prepared as possible to overcome mine, since these befall each of us from time to time. <BR> <BR> Looking forward to reading about you and your journeys! <BR> <BR> Sun, 8 Jul 2012 21:14:32 EST Summertime Blues Not sure about anyone else but I am having a rough time keeping up with all of my tracking this summer. Does anyone else have this problem and can you offer any solutions? <BR> <BR> Sat, 23 Jun 2012 09:21:08 EST Great books If you haven't already read them - I can highly recommend you read them - first, Chris 'macca' Mccormack's book "I am here to win" (is available in hard copy and in an electronic version). Second Rasmus Henning's book PRO:chasing the dream - came out within the last month - it is excerpts from his diary and give an insight in his life as a professional triathlete - father - husband etc. Rasmus' book is only available electronically (on Amazon) <BR> <BR> Today I received Chrissie Wellingtons... Sat, 2 Jun 2012 22:06:46 EST 10 Tips for Injury-Free Running Thad McLaurin wrote this article for Active. <BR> <BR> 1. Track your shoes' mileage. Best rule of theumb is to change shoes every 300 to 500 miles. <BR> <BR> 2. Have more than one pair of shoes. Have a pair of shoes for long runs and another pair for shorter speed workouts. Alternating the shoes increases lifetime and helps with wet and mud conditions because if one pair is wet or muddy, the other pair is good to go. <BR> <BR> 3. Only run in your running shoes. Wearing the shoes for everyd... Mon, 23 Apr 2012 11:08:10 EST Balanced Plate Method Katie Jeffrey-Lunn, MS, RD, CSSD, registered dietitian wrote this article for Active.. <BR> <BR> The balanced plate method is a user-friendly method that does not require you to count grams. It is only a guideline aand as such it may not meet the needs of everyone, but I found it helpful as a starting point. <BR> To maintain energy and health as an athlete, you need to eat a carb-rich meal plan every day. You should consume anywhere from 3 to 5 grams of carbs/pound of body weight. Approximat... Wed, 29 Feb 2012 11:32:23 EST New to SparkPeople Hi! Just joined this week to SparkPeople. <BR> <BR> I completed a half ironman last June and am looking forward to doing another one this year. Anyone doing the Scheel's High Cliff in WI on June 16? I did it last year and it was a wonderful, fun and relaxed event. (Which was good because I was nervous as could be.) Tue, 31 Jan 2012 15:17:43 EST Refueling After a Hard Workout How should a hungry athlete fuel their body for recovery? Not a super easy question to answer, yet there are several items to keep in mind. Obsessing with rapid fueling leads many athletes to grab commercially formulated foods when standard foods are more effective. <BR> Providing your body with a steady influx of adequate carb-based meals and snacks will allow your muscles to refuel within 24 hours. Athletes doing a second intense work workout within six hours of their first workout are the... Wed, 25 Jan 2012 13:45:15 EST To Athena (or Clydesdale) Or Not? I am having a dilemma... and I would love some other input or opinions on this. <BR> <BR> I am at 160 pounds - only 5 pounds away from leaving the Athena category. I had hoped to place in the top 3 this season in my weight group, but now I cannot decide if I should: <BR> <BR> 1. Stop losing weight and focus only on training so I can place in the top three for Athena. It would feel really good to be on a podium after 2 seasons of triathlon in which I carried obese and morbidly obese BMIs, wo... Fri, 6 Jan 2012 09:38:12 EST Newbie! Aloha! <BR> I know this is a little early... but I've been doing little tris on and off since 2005 with the ultimate goal of doing Honu (okay, fine, maybe any half ironman) at one point in my life. I wanted 2009 and then I got pregnant, and then I wanted 2010 and some medical stuff has gotten in the way. I finally moved from the beautiful state of Hawaii (where I saw my first Ironman watching my friend compete and that gave me the IM bug... but realistically I think I can only handle a half).... Sun, 1 Jan 2012 18:24:08 EST 3 Questions for the Offseason... Bruce Hendler of PezCycling News wrote this article for the Active Cyclist. I think all athletes stress over these questions regardless whether they run, bike, swim, etc. <BR> <BR> 1. What is the meaning of break and how long should it be? Unless you are totally spent and over-trained, the body does not need that much time to recover. Most athletes can take 4-6 days off the bike and feel pretty good. <BR> Mentally? It takes different people different amounts of time. YOU need to be honest wi... Wed, 28 Dec 2011 11:19:56 EST Do You Need A PRe-Race Warm-Up? This article appeared in Competitor and was written by Matt Fitzgerald. <BR> <BR> Researchers at the University of Western Australia recently compared the effects of 2 different warm-ups to no warm-up prior to both a swimming time trial and a simulated sprint triathlon and came up with surprising results. <BR> <BR> Each participant in the study completed four separate training testing sessions: a swim time trial and 3 simulated sprint triathlons. The sprint triathlons consisted of a 750 m p... Mon, 21 Nov 2011 11:10:15 EST Just finished my first! I'm currently in Panama City Beach, Florida, where I just completed my first Ironman! It went better than I could have expected, and I beat my 15-hour goal by more than 20 minutes! It feels incredible to work so hard for something and finally achieve your dream!!! Sun, 6 Nov 2011 07:48:27 EST Half Ironman Newbie----EEEK! Planned HI in 2012 Hey Ho from Texas!!! My name is Grace and I've been a member of SP since 2007. I've experienced so many types of athletic events during my journey and doing a half ironman is just another tick on the list of things I want to do. I've done many types of athletic events such as half marathons/marathons, duathlons, triathlons(mini sprints, sprints, Olympic), kickboxing, boxing and am going to experience a first timer with a 6.2 mile mud run with several obstacles throughout the run this Sat. ... Thu, 27 Oct 2011 10:41:28 EST Stretching or Foam Rolling? This article appeared in Competitor magazine and was written by Scott Jurek. <BR> <BR> Both foam rolling and stretching can be beneficial and it is hard to pick a winner. The best way to find out which one might be more beneficial would be to have a physical therapist or a massage therapist determine if muscle and tendon flexibility or myofascial restrictions are more of an issue for your body. <BR> <BR> If both need work, alternating both methods helps with time constraints. Dedicate foam ... Fri, 21 Oct 2011 12:21:10 EST 3 Roadside Stretches for Cycling This article was written by the editors of Bicycling and Uma Kleppinger, author and creator of BikeYoga. These three stretches help offset the tightness and muscle tension that comes with long ride. Practice them daily and you will build strength and flexibility, and you can use them on short breaks during epics. <BR> <BR> Crouching Pigeon, Hidden Firebird <BR> Stand and cross right foot just above your left knee and flex your right ankle, pressing it lightly into your left knee. Bend your l... Mon, 26 Sep 2011 11:27:42 EST Healthy Relationship with Food This article appeared in USA Triathlon and was written by Marni Sumbal, a certified Sports Nutritionist. It is a great reminder! <BR> <BR> We are in a society where we are encouraged to try the latest fad diet and food trend in an effort to lose weight. Our society has a deep obsession between body image and numbers on a scale. In all honesty, when was the last time you ate a tomato and found yourself thinking about preventing macular degeneration? <BR> <BR> It is important that athletes se... Fri, 2 Sep 2011 12:06:18 EST First Half Ironman Yesterday I completed in my first Half Ironman yesterday. It was the big test. I completed the race. I did it in 6:35. My hope was to be less than 7 hours. It was interesting how my enthusiasm increased as my fears waned. At the halfway point of the bike, I could sense the energy I still had left. The swim, I was so fearful and timid. I gave up alot there. For the run, I actually gained ground. My next race will be much different. The biggest outcome is that I am now committed to go for the ... Sun, 28 Aug 2011 08:35:52 EST Importance of Swim Training I am way inexperienced. I did a Sprint last year on one this year. I have my 3rd Sprint this Saturday and will be racing my FIRST HALF IRONMAN the following Saturday. My question there a point where you add no value in continuing to train for swimming? Last week, I swam for 2 miles and had no complications. I felt like could have easily swum another mile. I am not terribly fast, but I have stamina. My bigger weakness is biking. I feel like I should not waste any more time on s... Mon, 15 Aug 2011 13:17:41 EST 10 Do's and Dont's for Better Running This article was written by Jessica Smith and appeared in SHAPE and Active. Some sound advice that might stir a discussion. <BR> <BR> Don't Run Heel First: <BR> *Heel landing can contribute to back and knee pain. <BR> <BR> Don't use a Long Stride: <BR> *Stand tall and lean forward until you feel like you are going to fall, step forward to catch yourself. This should be the length of your stride. <BR> <BR> Do Take Short Effective Strides: <BR> *Less motion throught the joints means less wea... Fri, 5 Aug 2011 00:08:35 EST Hello from Utah I am gearing up for my first HALF IM at the end of August. I competed in a Sprint last weekend and came in 3rd in my group. Looking forward to some training tips. Wed, 3 Aug 2011 10:03:44 EST HELLO :) Hey everybody from Arkansas ! <BR> I am doing my first USAT tri this summer. <BR> Hope I can get encouraged and get some good advice. Fri, 8 Jul 2011 00:41:55 EST 5 Little Things That Make a Big Difference Here are five important practices that are often overlooked on the way to the start line. This article was written by Amanda McCracken and appeared on Active. <BR> <BR> #5 Check Your Gear <BR> <BR> Tires pumped up, spare tube and CO2 cartridge? Extra pair of goggles, body glide? Are your shoes laced with elastic laces? Ladies, do you have extra tampons in your bag? If you are using deep wheels, be sure to bring the adapter to pump your tires. <BR> <BR> #4 Rehearse transition and warm up be... Sun, 3 Jul 2011 21:50:36 EST Doing a half-Ironman before and Ironman Hi All, <BR> <BR> I'm a marathon runner, though I have done shorter distance triathlons and longer distance swim races. I've got two friends in my running club training for an Ironman. I was going to do a Half Ironman triathlon this fall, as I've not done anything longer than an Olympic distance several years ago, but they think I should just go ahead and do the full Ironman with them. <BR> <BR> I am not bad on a bike but I haven't been back on my bike in a few years. <BR> <BR> Should I ... Thu, 12 May 2011 21:00:49 EST The Athlete's Omelet This recipe was presented to Active by Gale Bernhardt. I don't usually share recipes, but this is a keeper! It is incredibly easy to adjust this recipe for personal likes and dislikes. <BR> <BR> This meal is colorful, rich in vitamins and minerals, and it is versatile. Best of all, it tastes great. Before you start this recipe, you'll need to cook brown rice ahead of time and then chill it in the refrigerator. This gives you the best results. Steaming the rice is a good idea but you can cook... Wed, 4 May 2011 13:15:17 EST Swimming For Recovery This article appeared on triathlete webpage and is written by Matt Fitzgerald. Matt is a senior editor an Competitor Group and has written 17 books, and counting, including Brain Training For Runners and Racing Weight. <BR> <BR> Triathletes do all kinds of strange things to accelerate muscle recovery after hard runs. We stretch, take ice baths, wear compression socks, get massages, strap on Normatec boots, drink recovery shakes and so forth. A recent study suggests that something many of us ... Mon, 2 May 2011 12:35:31 EST an inspirational story <link><BR>me-cancer-survivor-mike-thompson-sets-<BR>sights-1420230.html </link> Thu, 21 Apr 2011 21:29:40 EST 5 Common Hydration Mistakes While Cycling This article appears in Bicycling Magazine and was written by Selene Yeager as a result of an interview with Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes. <BR> <BR> Hype: REPLACE EVERY LOST OUNCE <BR> Truth is, your body can't absorb fluids as fast as it loses them, and not every ounce of weight is lost through sweat anyway. <BR> <BR> Truth: KEEP UP WITH SWEAT LOSS-MOSTLY <BR> Replace about 75% of sweat lost during a long ride. To do this you need to know your sweat r... Fri, 15 Apr 2011 13:26:14 EST 5 Tips to Tackle Any Run This article appeared on Active and was written by Jeff Galloway of Runner's World. Plain and simple! The below tips are perfect for beginners and a great reminder for others. <BR> <BR> At some point, all new runners realize that they are capable of tackling just about anything-whether it's hills, speedwork, long runs, or even races. But if you struggle with some workouts more than others, these strategies will help you complete every running challenge with success and confidence. <BR> <BR>... Thu, 14 Apr 2011 13:26:49 EST How to Swim Faster After my last triathlon, I made the comment that I need to learn to swim faster. I was dead last on the run because I walk and can't run. I made up 9 minutes on the bike and went into the pool in first place in the Athena division and ended up third after the swim. I have only been swimming for a year and I am using this article as a starting point. The article was written by Marty Gaal of USA Triathlon and it ran in Active dot com. I like this article because it narrows down what is really i... Thu, 7 Apr 2011 10:45:49 EST Minimize Repetitive Stress Injuries <BR> This article was written for Active by Dr. Hamid Sadri, a sports Chiropractor. <BR> <BR> Being active and exercising helps to improve health and it also increases the risk of injury. The most common type of athletic injuries are repetitive stress injuries or (RSI). These aren't single-event traumas but injuries caused by accumulative and repetitive activities that are part of any sport. <BR> <BR> The general intention of exercising is to force the body beyond what it is capable of at ... Thu, 24 Mar 2011 12:02:52 EST 6 Rules for Running Faster This article is written by Elizabeth Waterstraat and originally appeared on <BR> <BR> 1. Start out Slowly <BR> In both training and running, take your time to build toward your goal. In training, spend <BR> time building aerobic fitness and strength before speedwork. At races, include a warmup <BR> to activate your muscles and gradually build into your race speed. <BR> <BR> 2. Focus on Form <BR> Time invested in focusing on form will pay off in free speed. Proper form is effici... Sun, 6 Mar 2011 18:25:55 EST 10 "Cycling" Training Fundamentals This article appeared in Bike magazine and is written by Selene Yeager. After reading the article it dawned on me that you can use these fundamentals for any sport...just change "cyclist" to whatever your pleasure and you will be on your way to serious improvement and health. <BR> <BR> 1. Have a plan. <BR> You might get fit by winging it, but truly remarkable accomplishments, whether upgrading to Cat 3 or scoring a belt buckle in the Leadville 100, require careful execution of a training pro... Mon, 28 Feb 2011 11:50:58 EST 4 Drills to Improve Pedaling Technique Gale Bernhardt wrote this article for She is a USA Triathlon Coach. She currently coaches and was at the 2003 Pan Am Games and 2004 Athens Olympics. <BR> <BR> Anyone can ride hard-not everyone can ride fast. Most effective use of force during movement, to create power, depends not only on strength of muscles involved, but also on a series of coordinated neuromuscular patterns. <BR> <BR> Want to excel at cycling? You need to possess many aspects of fitness. One aspect is efficien... Tue, 22 Feb 2011 12:10:16 EST How to Create Your Own Interval Workouts This article is an example provided by Jessi Stensland for Jessi is a professional Triathlete and has produced videos on movement efficiency and true athleticism. <BR> <BR> Interval training is a great way to help you achieve specific improvements as you work to reach your true potential. <BR> <BR> Here is a great example of an interval progression with a basic premise that can be applied to any endurance sport. This example has 2 goals that are key to increasing your capacity t... Tue, 15 Feb 2011 13:08:33 EST How to Wash Your Bike There are four common missteps and three tips to a fast bike cleanup. Here are the 4 bummers to avoid along with three tips to make tidying up a cleaner experience. <BR> <BR> 1. Too-quick Start: <BR> *Don't skip initial rinse <BR> *Use light shower setting on spray nozzle, spray off entire bike top to bottom before going near a bike with a soapy sponge. <BR> <BR> 2. High-pressure Hazard: <BR> *Too much pressure and you can force water (soapy degreaser-laden water) into bearings <BR> ... Wed, 9 Feb 2011 11:44:25 EST 3 Ways To Relax Your Run Written by Sara Cox Landolt as a result of an interview with Paul Greer, thisarticle appears in Very easy tips! <BR> <BR> Good form gets you to the finish line and these three tips keep you relaxed and in good form on the run. <BR> <BR> 1. Lightly press your thumb and forefinger together. <BR> *allows you to focus <BR> *making a fist turns into tight shoulders which tend to pull the body backward <BR> <BR> 2. Don't cross your arms across your body. <BR> *elbows at 9... Tue, 1 Feb 2011 14:04:28 EST 7 Ways to Improve Your Race Time This article appeared in It was written by Paul <BR> <BR> Coach Joe Friel: "Goals should be event outcomes, not a vague statement about your dreams of success. They should be well-defined by including one basic element: what you want to achieve in given races." <BR> <BR> Consider listing your objectives into 2 categories: <BR> 1. Outcome-oriented goals <BR> -focus on highly-measurable results...absolute <BR> race times, place out of water, podium act... Mon, 31 Jan 2011 12:32:26 EST First Ironman - Any Advice Hi, I just signed up to the group, since I'm ready to start training for my Ironman, but I'm wondering just how to go about that. I was thinking of separating my training into weeks, were the 1st week I run, 2nd week I bike, third week I swim, and then on the fourth one I do all of them on separate days. Well, let me know if sounds like a wise plan. Also, do you guys bring food while you're competing like energy gel's or the like. Well, thanks for all the help. Mon, 31 Jan 2011 10:35:26 EST That Tingling Feeling. ........ This article was written by Matt Allyn for Bicycling Magazine. I hope it sheds some light on a popular bike problem. <BR> It starts with a tingle in your big toe or possibly your pinkie and before you know it, you are squirming to get comfortable for the rest of your bike ride. Most numbness issues are caused by poor fit. Here's how to adjust you set up. <BR> <BR> FEET <BR> Ill-fitting footwear is the root cause. Shoes are all made differently. Shoes with greater height for example, allow... Thu, 20 Jan 2011 12:12:33 EST Survive Indoor Bike Workouts This Winter! Bruce Hildenbrand wrote this article for and it can be viewed there along with some sample cycling workouts. <BR> <BR> Most of us feel that indoor cycling is like running around in circles in a jail cell. There are a few things you can do to keep the bordom factor to a minimum. <BR> <BR> 1. Cycling Classes <BR> *Spin Classes <BR> *Motivation--a lot like chearleading meets cycling and it works for many people <BR> <BR> 2. Cycling Clubs <BR> *Some clubs meet at a... Thu, 13 Jan 2011 11:17:39 EST 5 Moves For Ridicuously Powerful, Sexy Pistons Doing 2 sets of 10 to 12 reps twice a week is suggested. The exercises themselves are different and quite interesting but you probably need to visit the website for further instructions if you don't know what these exercises are. Selene Yeager wrote this article for Bicycle Magazine and you can read the entire exercise explanations at <BR> <BR> 1. Single-leg Lift Off <BR> 2. X Lunge <BR> 3. Hip Hinge <BR> 4. Speed Skater <BR> 5. Stuck Jumps <BR> <BR> I tried these e... Tue, 11 Jan 2011 11:36:28 EST New and interested in first half ironman Help? I am new and would love to do an ironman someday. i have run a marahton, few half marathons, a sprint triathlon, duathlon, and some other endurance races. Where do I start and what is a good race for beginners? <BR> Jenn Wed, 1 Dec 2010 11:07:42 EST Great Core Workout Dimity McDowell wrote this for Bicycling Magazine. I have a lot of fun working through this workout. It has helped me tremendously. <BR> We all know that our legs provide the most tangible source of power when cycling. The abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems. A solid core will help eliminate unnecessary upper-body movement, so that all the energy produced is delivered into a smooth pedal stroke. <BR> Try this routine 3 times... Sun, 28 Nov 2010 15:50:47 EST New to the group, late to the party Hi there, <BR> I am not new to SP but haven't really been active, so I thought I would try to get my act together now that it's the off-season (for me anyway). <BR> I did my first 3 sprint tris this year and I am hooked. The more I do, the more I want to do. I still have quite a bit of weight to lose. But next year I'm shooting to do a couple olys and possibly the Big Kahuna here in Santa Cruz. Would love to get some advice on what to do in the off-season. I'm thinking to focus on stre... Fri, 15 Oct 2010 00:15:36 EST New to the group, late to the party Hi there, <BR> I am not new to SP but haven't really been active, so I thought I would try to get my act together now that it's the off-season (for me anyway). <BR> I did my first 3 sprint tris this year and I am hooked. The more I do, the more I want to do. I still have quite a bit of weight to lose. But next year I'm shooting to do a couple olys and possibly the Big Kahuna here in Santa Cruz. Would love to get some advice on what to do in the off-season. I'm thinking to focus on stre... Fri, 15 Oct 2010 00:14:59 EST Hello to all Hello everyone, I just joined the Ironman team here on SParks. I have just started using the site so still a lot to catch up with. <BR> <BR> I plan on entering an Ironman next year, originally thinking for the new henley Challenge event here in the UK but I just saw the entry fee at £300 and may have to reconsider. <BR> <BR> I have already completed 4 ironman in the past but a bit of lack of motivation and post ironman blues over the last 2 year have brought me to a lazy path and need to go... Tue, 21 Sep 2010 10:24:34 EST What IM are you doing in 2011? I'm curious what other Ironman events my fellow sparkers are doing in 2011. <BR> <BR> I'm signed up for IM Cananda in August. <BR> This will be my third 140.6 (CDA '07 and '09) <BR> <BR> Anybody else? Mon, 20 Sep 2010 21:13:29 EST belfastbiker, future Ironman. Belfastbiker here, Started at 327lbs, lost 80.5, so still overfat. :) <BR> <BR> Like walking, now cycling, starting to run a little, will start swimming next month when I can afford the pool. :) <BR> <BR> Lok forward to taking part in the various discussions here as I do my first triathlon next year, my first Ironman too. :) Sun, 29 Aug 2010 18:56:45 EST Need a little inspiration?? Here is an amazing article about an 80 year old Nun, Sister Madonna Buder. She lives right here in Spokane and I had the pleasure of sitting in the same row on the buss taking us to the start of the Long Bridge Swim. What an amazing woman and she never even ran a step till she was 48!! <BR> <BR><BR>-sister-madonna-buder-iron-nun-triathl<BR>ete-ironman/ Fri, 27 Aug 2010 15:00:07 EST nervous- first EVER tri! Hi everyone. Not only am I new to this group I am new to triathlons. <BR> <BR> <em>237</em> I have swam my whole life (from 6- all the way to college) <BR> <em>186</em> I began running last year and have competited in two 1/2 marathons. <BR> <em>332</em> I just started biking/spin class 2 months ago. <BR> HAHA <BR> <BR> Weel anyway my first sprint tri is on July 11th and <em>24</em> I am SOOO nervous. I dont know what I am doing! What do I put in my transition areas, what to bring with... Sun, 27 Jun 2010 18:51:50 EST Howdy - Is anyone active in training for a Half IM ?? Fri, 19 Mar 2010 17:24:42 EST Introductions I'm new to Sparkpeople and this group. My name is Aldona and I live in Baltimore and I'm training for my first Ironman - Lake Placid 2010. I've done some sprints and Olympics and did my first half IM in September. I'm also doing Ironman 70.3 California in March 2010 and Eagleman in 2010. <BR> <BR> Would love to hear introductions from other members in the group. <BR> <BR> Aldona Fri, 11 Dec 2009 09:08:47 EST doing IMAZ this nov 22 hi all i ahve lost 93 pounds in the lasy 7 mounths <BR> 3 more to go and am doing IMAZ nov 22 <BR> then ironman Saint George 2010 <BR> is anybody doing one of there also? Thu, 29 Oct 2009 19:37:20 EST Ironman USA (Lake Placid) 2010 After taking an extended break away from triathlon, I'll be returning to where it all began: IM USA! Lake Placid was my first IM race in '05. <BR> <BR> Anyone else here training for next year's race? Wed, 7 Oct 2009 08:39:58 EST Ironman Wisconsin 2010 I'm doing my first full IM in Madison next September (2010) so would love any advice from those who've completed an IM. It's very exciting and will mark my 50th birthday so I've told myself I never have to do it again. Additionally, I'm planning to do an early spring marathon somewhere to qualify for Boston again in 2011. I'd love a training partner (online is okay!) for any of this:) Sun, 4 Oct 2009 20:16:55 EST down time after completing the race season, I am looking for your thoughts on how long should you rest before starting any type of base training. I have a marathon in the beginning and a half marathon at the end of October and then I am done for the year. my race season starts at the end of april. I was thinking of taking 6 weeks off and just do easy rides and swims and start circuit training Mon, 7 Sep 2009 09:55:40 EST any body using a on-line coach thinking about a different plan of attack for next season, is on line coaching working for you? Who do you use? Sun, 6 Sep 2009 20:34:41 EST When to start tapering for the big event? Thought I'd ask about your tapering strategies. I'm 26 days away from IMLP. This IM is not my first. But I'm always unsure of when to start the taper. I'm already starting to feel hammered and worn out from all the training. I considered starting my taper after 4th of July weekend. But then I think, nah too early. Maybe medium effort 2nd weekend before and easy on the last week - basically staying loose. Wed, 1 Jul 2009 01:33:16 EST Registration is still open Greetings: <BR> <BR> For anyone that wants to do an Ironman but you are unable to register a year in advance - the St. George Ironman still has registrations available. This is usually unheard of, but since it's the first year for St. George Utah, most tri athletes don't know about this event. <BR> <BR> I'm signed up for it and when you take a look at the route- it looks beautiful. <BR> J Wed, 24 Jun 2009 19:57:31 EST Questions about shoes / clips???? Ok, I have another question....I am posting this on all my tri/cycling teams to see if someone can help. <BR> <BR> I just got clips and Specialized Trivent shoes for my bike, my next tri is in less than 2 weeks and I am trying to get some practice in them before the race. I worked on getting in and out of them on the bike last night and my shoe flipped under the pedel and was scuffed up, not a big deal but how do I get in and out of the shoes on the bike without this happening again? <BR> ... Wed, 17 Jun 2009 12:40:04 EST Nutrition log on sparkpeo ple-long runs/rides? HI! I am new and so far looks great, day 2 on spark and did a 70 mile ride today. So...according to the Plan I have so far doubled my calories for the day? of course! I am HUNGRY and need good recovery foods! <BR> I dont believe my garmin but I must have burned close to 3000 calories and according to spark Ive had 3200. <BR> I think I will stick with this but I wonder how everyone else here also doing a lot of training figures in the calories spent training. Am I missing something as I am ne... Sun, 14 Jun 2009 01:44:20 EST Training starts Memorial Day! Hello All! <BR> <BR> I start training for my first Half Ironman this Monday. I have done two sprint tris, an Oly, a full marathon, and a handful of halves. <BR> Hopefully my HIM will go well and i will be signing up for a full next season! It is always good to find other triathletes out there! <BR> <BR> Good luck to all! <BR> Leslie Tue, 19 May 2009 14:50:07 EST Beyond newbie from Fort Knox, KY Hello! My name is Karen and currently my husband is stationed at Fort Knox, KY. <BR> I competed in a team triathlon in 1999 (did the swimming portion) while we were stationed in Germany. I LOVED IT!! <BR> I am a bit out of shape but want to train and get to top notch shape again to compete in triathlons! Sun, 10 May 2009 08:29:00 EST May training challenge another month in the books and a new one starts up <BR> Name swim / bike / run <BR> gwbach 0 / 36 / 6 Sun, 3 May 2009 15:53:14 EST So considering New Orleans Ironman in 2010 Which gives me a year to prepare. Whats your favorite source for getting your head in the game? Thu, 16 Apr 2009 15:37:24 EST April Training Challenge challenge yourself to keep training and set your goals for each trainig session. <BR> <BR> Name Swim / Bike / Run <BR> gwbach 0/0/7 Wed, 1 Apr 2009 11:44:19 EST CDA June 2009 Hi, <BR> <BR> My name is Cyleste. I am training for Couer 'd Alene Ironman in Idaho in June. I finished the race in 16:43 in 2007 and now want to do a sub-15 hours. I know getting my weight and body fat down to a more athletic number will really increase my chances. Tue, 24 Mar 2009 22:59:42 EST Which IM are you doing in 2009? I'm taking the year off from IM but maybe I can live vicariously through you. <em>211</em> Mon, 23 Mar 2009 13:43:26 EST any body out there? Is any one training for any events this summer? post your events for this summer here and lets see how many people are working on goals for the season. Gary Thu, 5 Mar 2009 12:00:27 EST march training challenge any one up for a training challenge <BR> this month is a running/ swimming / cycling How many miles for the month. copy post and add as you go <BR> <BR> gwbach 0/2/30 Sun, 1 Mar 2009 13:03:03 EST Olympic Distance Training Plans My sister has a 12 week plan for us to follow... <BR> <BR> Does anyone have suggestions on a plan to follow? Like a 16 or 20 week option? Mon, 29 Dec 2008 08:42:34 EST 2009 Races 061409 - Trigirl0821 - Olympic distance <BR> 062809 - Trigirl0821 - Sprint distance Mon, 29 Dec 2008 08:41:37 EST Goals for 2009 I hope to achieve a weight of 142 this year - through Weight Watchers, proper nutritional supplementation, and exercise - I am sure I will get there! Mon, 29 Dec 2008 08:40:24 EST Short Term Goals In the short term - I want to lose weight before my hard training begins, since I know it is difficult to lose weight while training... <BR> <BR> So - I have 2-3 months of serious weight loss ahead of me... <BR> <BR> I have a weight goal of 142 for the year, but hope to be in the 160's for the race season. <BR> <BR> What about you? Mon, 29 Dec 2008 08:39:19 EST Ironman Florida 2009 or Bust! I've gone and done it to myself...I am signed up to do the Ironman Florida in 2009 (the full distance of 2.4 mile swim/112 mile bike/26.2 mile run). I turned 60 this year. I would like to get down to my fighting weight of 122 lbs, which means I've got to lose 10 lbs. I find it difficult to balance the nutrition I need to train with while trying to lose weight. It's almost easier to lose if you aren't exercisting that much, know what I mean? Well if you do, drop me a line. I'd like a buddy w... Sun, 28 Dec 2008 11:55:09 EST Going for Iron...E entually I'm committing to training for an International Distance tri in June of 2009... <BR> <BR> Been doing sprints for a while, completed 4 this year. <BR> <BR> Looking to get the weight off, keep it off and get stronger, leaner and faster in the process. <BR> <BR> Hoping to finish 2008 with a bang and make 2009 all I can! Mon, 10 Nov 2008 11:13:20 EST Is this enough time? I've worked out forever, but picked up the pace about a year ago. I started running in August and did my first half marathon in October. (slow time but I finished) <BR> <BR> I'm a pretty good swimmer, and bike endurance is probably my weak area. <BR> <BR> Question: There is a half-Ironman on April 5, do you think that I have enough time to prepare for it? I've got the run down, and will be training for a marathon in March, so it would be adding in enough swim and bike. Wed, 29 Oct 2008 12:40:15 EST Hello! I've signed up for the Kona Ironman lottery Hi all, <BR> I won't know until April if I got in, but will train like I'm doing it. Goal is to do my first Ironman this summer regardless. I suck at running but excel at swimming and cycling. My weight needs to come down to improve my running pace. Done Olympic tri's since 01, I would call myself a relaxed competitor, if I finish with a smile on my face, I'm happy. Wed, 29 Oct 2008 06:36:57 EST Newbie from Arkansas Hey there, I've wanted to do a Ironman for several years but didn't really focus on how to get from the couch to there. I'm getting closer to the Just Do It place and I'm here to learn. Fri, 24 Oct 2008 11:32:52 EST Include rest periodsin your plans to avoid burnout I went from couch potato to Ironman in about 3 years. During that time I never took a full week of rest, in spite of doing 4 marathons, several 5 and 10k's and a HIM. That lack of rest or down time caught up with me a few weeks before my IM debut and I missed more workouts than ever. Fortunately, my base was strong enough that that just worked out to be an extensive taper and I survived my first IM in a respectable time (14:33). <BR> <BR> The bigger problem came after the race when I sudde... Wed, 15 Oct 2008 20:07:27 EST Will I be a Triathelete? I am beginning to train for a Triathlon which I am hoping to "finish" in June, which I'm giving myself plenty of time to prepare for. My question is if I complete a sprint or olympic distance tri can I say that I have truly done a triathlon or call myself a triathelete since it is not the ironman. I am looking towards the future and I am at hoping to work myself up to at least a half IM. But my immediate goals are the sprint or olympic in June depending on fitness level acquired at the time, ... Thu, 9 Oct 2008 10:02:59 EST Newbie from ohio... I am completely new to triathalons. I've never even trained for one. This is something that I have always aspired to do, but was told I could not since I couldn't swim. Well I am 42 y/o and getting more comfortable in water, so I am hoping to begin swim lessons this week. I can swim on my back somewhat. I am going out today and getting a new bike, I decided that doing it on my mountain bike would be to tough to do. I found a really nice Fuji Team Pro bike for a really great price. I am not su... Sun, 5 Oct 2008 09:57:46 EST Best HRM to wear for training for a tri..... I am looking for suggestions from those of you who train with a HRM. I have the Polar RS 400 now but I am wanting to switch to a multisport watch one in which I can use to record my heart rate and calories while swimming as well. <BR> <BR> Any suggestions are welcomed....Thanks! <BR> jen Tue, 23 Sep 2008 01:44:55 EST Triathlete's Fantasy Game I'm posting to several sites where I communicate with triathletes. We are going to be hosting our second annual Fantasy Football league. Admission is nominal and the winner takes home a trophy. Last year was a lot of fun and built quite a bit of networking from people around North America. So if you inclined to give it a here or send an email. <BR> <BR> - Greg Tue, 29 Jul 2008 09:54:21 EST New Guy From Kansas! Wooohoo! Hey folks! <BR> <BR> I'm elated to have finally found this group! This is just a little one to introduce myself. I'm from Kansas City and discovered the world of triathlon just this year! I did my first event late spring and I'm hooked. Funny enough I got interested when I went to a spinning class and introduced myself to the instructor. After some questioning he said he was a triathlete and that he'd be happy to help me in anyway he could. I had no idea how serious he was! <BR> <BR> He wi... Wed, 2 Jul 2008 11:50:40 EST What do you count as exercise? So I'm only on day 4, but still loving sparkpeople. Perfect for this "age of information". <BR> <BR> I have already referred 2 other people who think that this site is great. <BR> <BR> Now for my true rambling... <BR> <BR> As triathletes, we are in a different category for exercise compared with many others trying to achieve weight loss. <BR> <BR> Tell me, do you include walking in your myfitness regime? For example, I walk my dogs ~30-60min everyday out in the forest (a mini hike). Do... Wed, 7 May 2008 10:57:21 EST Another New Triathlete trying to keep lean I just found Sparkpeople yesterday through a random search for assistance with calorie counting. <BR> <BR> What an excellent site! <BR> <BR> I really need help with motivation and ACCOUNTABILITY... <BR> <BR> I joined this Ironman group because I am a fairly avid triathlete. <BR> <BR> I used to be kind of fast, but now I'm trying to stay lean and strong while consumed by a big job with lots and lots of travel. <BR> <BR> I do lots of Half Ironmans. I have done one so far in 08, and have... Sun, 4 May 2008 22:32:50 EST Nutrition What have you successfully used? <BR> <BR> I'm trying out Perpetuem right now for the bike....but have heard from other people that they felt really full by the time they got to the run....and were uncomfortable. <BR> <BR> I've used shot blocks, gus, and the Smucker's Uncrustables on the bike before. It was OK during training but during the race, I couldn't get the PB&J down. ('n' it burned me in the run) Now, I've decided the sugary-sweetness of it all kinda makes me wanna gag. I had a... Wed, 30 Apr 2008 23:35:25 EST Bike leg-Hilly Timetrial pace issues Hi, <BR> <BR> I have some upcoming hilly(3% grade hills) Triathlons and need work on both "Hilly Timetrial pace" and "Sustained hill pace". Does anyone know of a couple good workouts for increasing strength and pace on these? Thanks for any help you can give. <BR> <BR> ~Kaigin Wed, 30 Apr 2008 16:53:14 EST Newbie to team-starting 3rd tri season Hi, <BR> I currently do Olympic distance Tri's with a couple Sprint, However i have set a goal to complete an Ironman Tri by my 40th B-day!(still have 5years to go) Hurray for type "A" personalities, right? My wife thinks i'm nuts, but I am hoping you guys can help guide me over this tremendous hurdle. <em>100</em> Mon, 21 Apr 2008 17:43:33 EST New to the team My name is Susan and I've just joined sparkpeople. I've been doing triathlons for 2 years now, and will be doing my first Ironman in August down in Louisville. I'm looking forward to exchanging advice and motivation. Tue, 15 Apr 2008 17:18:41 EST New Here! Hi All! I didn't even know this team existed! Amazing the things you can find here at SP... <BR> <BR> I am a fitness instructor (found that team too!) and I decided this year to tri tris! I have already completed one a few weeks ago and although it was a mini tune up tri, I was very proud just to have signed and then to have finished in a pretty good time. I am signed up for two more and the one in August is a true sprint tri. <BR> <BR> Loving this sport! Tue, 15 Apr 2008 14:06:32 EST Canadian Newbie! Hi! Completing a triathlon is one of my long-term goals. I'm here to see what people do to train for one! Hope to make some friends too! <em>213</em> Sat, 5 Apr 2008 22:49:20 EST Michigan Newbie Hello everyone, My name is Brian and I am new to this group. I live in Michgan and am planning on doing the Steelhead 1/2IM. Anyone else planning on doing this race? <BR> <BR> Brian Tue, 1 Apr 2008 15:33:39 EST 2008 Triathlon Goals Hi, I am new to this thread. I don't see many new year posts, so I'll start with this one. What are you aspirations for 2008? <BR> <BR> Mine is to complete my first 1/2 Ironman Triathlon. <BR> <BR> Hope to hear of your goals. <BR> <BR> Greg Thu, 24 Jan 2008 16:29:43 EST Hello, another Newbie here! Hello Everyone! I am new to this club. I have never competed in an Ironman or Triathalon but I am going too! I'd like to make some contacts to bounce off ideas and get help and encouragement in my training. Have a great day! Tue, 27 Nov 2007 11:50:08 EST 2007 Ironman Canada Anyone else doing this race? <BR> <BR> This will be my very first Ironman and I'm excited as heck! August 26th sure is approaching fast but I'm trying to make the most of the last couple months left and plan to head up to Penticton to climatize to the heat. <BR> <BR> Anyone have any good tips for training in the heat? <BR> <BR> Thanks in advance and happy training <BR> <BR> <em>224</em> Fri, 8 Jun 2007 19:30:35 EST What did I get myself into? Good luck to me on 04/13/08. I need to start collecting good vibes now... <BR> <BR> "Your registration has been successful! for the 2008 Ironman Arizona." <BR> <BR> I printed my registration confirmation, but think maybe I should be printing out self-commitment paperwork for the nut-house instead. 140.6 miles?!?!?! Well, that's $500 that I'll never see again, so I guess I'd better start working on my 11 month training plan as soon as I catch my breath from my half-ironman on June 2nd. ... Fri, 4 May 2007 17:25:58 EST NEWBIE! Hey all! <BR> I'm so excited I found this group! Triathlon is my passion in life. I started competing in college for the University of Wisconsin and got hooked. I've done two 70.3's (st.croix and florida) and I'm looking to qualify for Hawaii again in the next year or two as I finish graduate school and have more time to train (hopefully). <BR> Nice to meet everyone here, hope there are lots of amped triathletes on here like me, can't wait to meet you all .... <BR> Libby Tue, 24 Apr 2007 19:43:33 EST Anyone here? Or did everyone go over to Triathlon-Current & Wanna Be Triathletes Welcome! ? <BR> <BR> I am training for my first HIM in June. I volunteered and spectated for about 12 hours at IMAZ this past weekend and am thinking about signing up for next year. <BR> <BR> Did anyone here do IMAZ this year? Wed, 18 Apr 2007 17:31:32 EST Whats your Ride? Want to know what people are riding now. <BR> <BR> Me: 61cm Specialized Triple Ellez Elite <BR> Zipp Wheels <BR> Profile Design Aerobars <BR> Thu, 11 Jan 2007 10:36:29 EST Woohoo! So I just realized that today, I weigh exactly the same weight as there are miles in an Ironman: 140.6! If I believed in omens I'd say this has to be a great one! 0.7 lbs and I'll be lighter than I ever remember being! WOOOHOOO!!!!! <BR> <BR> <BR> <em>9</em> Mon, 4 Dec 2006 19:15:27 EST Training Tips for newbie tri-wannabee's Hello, <BR> <BR> I finished my first marathon in Oct. My time was nothing to brag about (5:22) but for the effort I put in (2 run/week + 1-2 bike/week) I think I got what I deserved. I am now training for my 2nd marathon in Feb with 3 run/week + 3 bike/week. <BR> <BR> I have also set a goal of completing a 1/2 IM in 2007 and tentatively planning a fill IM in 2008. <BR> <BR> I was a competitive swimmer in high school ~20 yrs ago and still swim once in a while for fun. I am planning o... Wed, 22 Nov 2006 13:53:55 EST Weight training VS. Cardio training While you are training for an endurance event, you must also include weight training into your training routine. Weight training aids in allowing you to store more glycogen which you will need to have plenty off for longer events. Fri, 8 Sep 2006 11:26:47 EST