PLATINUM SPONSORS

10

Thu

Uniform Update

Uniform fit samples are now at Team Sports. The following items are available from Sugoi:

Cycling jerseys, shorts, and bib shorts

Triathlon tops and shorts

One-piece triathlon suits

Cycling vests

The cycling kits, including the jerseys, shorts/bibs, and vests, are from the "RS" line. It has a higher quality than last year. It also has a trimmer fit. This year's jersey will probably run about a size smaller than last year, so if you wore a medium last year you would wear a large this year.

Team Sports is located at 1294 E 1st Ave, across the street from In Motion Fitness. Their phone number is 530-894-8592. Order forms are available at Team Sports or you can down load one here.

The deadline to order is February 21st.

GOLD SPONSORS

09

Wed

Relationship Advice for Triathletes

Nice article from active.com. Can't say I see myself in any of these scenarios...

Relationship Advice for Triathletes

By Frank Sole

For Active.com

As someone who has been active in the endurance community for a long time, I felt an obligation to my younger competitors to pass along some sacred words of wisdom. This advice is designed to help you create harmony and balance with your spouse or significant other in the already chaotic and busy world of a triathlete.

1) Communicate.

Communicate, communicate and, when you are done, communicate some more.

2) Contrary to popular belief the weekend is not designed only for long rides and long runs.

Picture this: The grass is getting long, the laundry is piled up, your roof is leaking, your son has a soccer game and you haven't had quality time with your partner in months but you schedule a long brick workout for Saturday.

Advice: You swear somewhere in the Old Testament it says something like, 'Thou shalt go long on the weekends', and who are you to argue with the Big Guy. But, believe it or not, Saturday and Sunday are reserved for other important tasks too, including time with the family, yard work and shopping. Know what needs to get done and balance your time appropriately.

3) Stick to your time schedule.

Picture this: "Honey, I am going out for a three-hour ride this morning." Six hours later you return and wonder why he/she is not happy. He/she says: "But I made plans for us today." You throw gas on an already five-alarm fire by responding: "Oh, what's the big deal, it was only a few extra hours."

Advice: It is a big deal; your word needs to be your bond.

4) Do your own laundry.

Picture this: It's 5 a.m. and you're getting ready to meet friends for your long ride. You notice your favorite bike shorts are still in the dirty hamper. Advice: This is not the time to tip toe back into the bedroom and whisper into your spouse's sleeping ear: "Honey, when were you going to do the laundry?"

Advice: Wear the dirty shorts--let's be honest, its been done--and do your laundry when you get home. Between running apparel, bike kits, swim towels and jackets, workout clothes pile up and take up valuable real estate in a hamper built for the average person. Do your part to keep the dirty clothes under control. It will keep your partner happy, and it's guaranteed your favorite shorts will be clean for your next ride.

5) Put your gear away.

All your gear, I am sure, has a designated shelf, closet, hanger or cubbyhole where it all belongs.

Picture this: You get done with your run and you come in the front door. Being a thoughtful and responsible person, you remove your shoes with the intention of putting them away later. Your spouse/significant other says nothing and you go about your day. He/she must not care that you leave your stuff at the front door. But later in the day as you are ready to go and look for your running shoes you call out: "Honey, where are my running shoes?" You get that staunch reply: "In the closet where they belong."

Advice: If your partner takes the time to put your stuff away, you can to.

6) Stock your own nutritional supplies.

Picture this: Most triathletes eat a regimented and specific diet to optimize their energy. Your daily consumption might consist of fruits, vegetables, energy bars, power drinks and protein shakes. Five minutes before dinner you ask, "Honey, where is the organically-grown vegetable bean dip I usually have with dinner; didn't you go food shopping?"

Advice: Keep a running list of the items that you need daily, weekly and/or monthly; and, either communicate well in advance that you are running out of something or buy it yourself.

7) Be gracious.

Picture this: You miss your weekly massage with Olga so you ask your spouse/significant other to give you a quick rub down after a workout. When they ask how it feels you respond, "You're not as good as Olga but it'll do."

Advice: If you ask your partner for help, accept it graciously without pointing out what they do wrong or differently. And maybe even book your partner their own massage the following week to thank them for their support.

8) Create a line item in your budget for training and racing.

Picture this: Your partner comes home after a long day at work, walks in the front door having to maneuver around your brand new Cannondale Slice and asks "whose bike is this?" You reply: "Oh, I didn't tell you?"

Advice: Allocate money each month for nutrition, race entry fees, maintenance and new gear. If you are looking to purchase a new pair of Newtons, go for it. The money is in your account. And since you do your own shopping for nutrition you can feel free to stop at the health food store on the way home and stock up.

9) Use your own razor.

Men, this is for you: After a long day you and your partner are sitting on the couch watching your favorite program. You nestle close together and she puts her hand on your leg and says, "Wow, your legs are smoother than mine. What razor do you use?" You think: 'play stupid.' She repeats the question. You reply: "Why, Lady Bic of course, why do you ask?" Her reply: "I was wondering why my razors are always dull, why don't you use your own?" "Well, if I use my own, I won't have any to shave my face with."

Advice: Sanctity in the shower is important. Honor this humble but important piece of real estate and, though you may be fond of Lady Bic, get your own.

10) When all else fails, revert back to #1: Communicate.

If your partner knows why triathlon is important to you, and you make a visible effort to keep the lifestyle from overpowering your relationship, you both will be a lot happier.

SILVER SPONSORS

02

Wed

Planning Your Race Season

When I talk about particular races being A, B, or C, I often get odd looks. Here's a pretty good article on the subject from Active.com. By the way, my "A" races for the year are the Pacific Crest Half and Granite Bay.

Greg Watkins

The ABCs of Planning Your Race Season

Dividing your season into A, B and C events can help ensure you're at your peak for key events.

By Matt Russ

For Active.com

This is an excellent time to consider what you'd like to accomplish athletically in the upcoming year. As with many things, planning is the key to accomplishment for your race season.

Recreational Athletes

If you're a recreational athlete and your goal is simply to complete your events, then you only need to train one aspect of fitness: endurance. This entails planning enough time to slowly build your mileage to within about 10 to 15 percent of the distance of your goal race.

Note that many overuse injuries are caused by too much mileage too quickly. Don't increase your duration more than 10 percent a week and take at least every fourth week as a rest and recovery week. During a rest and recovery week, you should cut back your mileage by at least 25 percent, reduce your overall training volume, and add in an extra rest or active recovery day. If you're a runner, take a day of non-impact cross-training in place of a run.

Competitive Athletes

Competitive athletes, however, must take a different approach. A competitive athlete, by my definition, is any athlete who sets a specific performance goal. This may be as simple as a personal record. You don't have to win races to be competitive.

If you'd like to set a personal record or race placement goal this season, it will require more careful planning and organization of your race events. Start by prioritizing races into A, B and C events.

A Events

Your "A" events are those that you'll direct your training efforts towards. For best results, all of your A events should be similar or of the same format (ex. sprint triathlon). These are your main goals for the season and your training should gradually progress towards these races or events. Put these on your calendar first.

Note that A races take time to train for. Plan on spending at least 12 weeks of specific and directed training for an A race; this is called "peaking." Schedule your A races in four-week clusters or separate them by at least 10 to 12 weeks. Your training should ramp up in intensity and specificity as you approach your A races. Your last workouts prior to your A race taper should closely mimic race intensity and format.

What is a "taper?" Tapering means reducing training volume prior to a goal race in order to facilitate total and complete recovery. You should incorporate a taper a week or two prior to A race(s). The length of the taper will depend on the length of your event; the longer the event the longer the taper. There's nothing you can do the week of a goal race to physiologically increase performance, but there are many opportunities to reduce it. After completing an A race, plan on taking a week of active rest and recovery.

B Events

"B" events are training events that you'd like to do well at, but aren't goal races. B events are excellent warm-ups for A events. They're an opportunity to test and hone your race skills without the pressure of an A event. B events don't have to be the same format as an A event, but should help contribute to your A race performance. You still want to give 100 percent for a B event.

An example would be a 10K race prior to an Olympic-distance triathlon. You should rest or reduce your training load a few days before a B event, but don't taper as you would for an A event.

C Events

"C" events are fun events you enjoy doing, but aren't goal related. These are good events to leave the heart rate monitor at home. You don't have to push yourself physically during these events or have any performance objectives.

I like my athletes to schedule C events during their base training to keep up their enthusiasm. C events can be completely different from your A events. If you're a runner, you could do a 50-mile cycling event for charity. C events keep you active and interested in training.

A good place to start is with a 12-month planning calendar. Put your A races on first and then add B and C events. It's important not to schedule C events close to your goal events. This time is reserved for more specific and directed training.

Not only does prioritizing your races help with your training, it also helps identify what you'd like to accomplish as an athlete. Don't let your races sneak up on you!

Matt Russ has coached and trained athletes for over 10 years around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt has coached athletes for CTS (Carmichael Training Systems), and has been certified by Joe Friel's Ultrafit Association. Matt's fitness articles can be found online and magazines such as Inside Triathlon. Visit www.thesportfactory.com or e-mail him at info@sportfactory.com for more information.

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