XTERRA USA Championship, XTERRA Utah Off-road triathlons and XTERRA Wheeler Canyon Half-Marathon Sept. 25 in Ogden and Snowbasin Resort

The great people of Ogden, Utah and the world-class facilities at Snowbasin Resort in the majestic Wasatch Range will once again host the XTERRA USA Championship, the culminating event in the 67-race XTERRA America Tour, on Sept. 25, 2010.

Some 50 pros – Olympians, Adventure Racing World Champs, Mountain Biking Legends alike – will be in town to race for $80,000 in prize money, dozens of cameraman will position themselves around Wheeler Canyon to capture all the action for a nationally syndicated one-hour TV show, and amateur athletes from nearly every state in the union will travel to Utah in pursuit of their dreams to race for and win an XTERRA National Championship crown.

The XTERRA Utah off-road triathlons; a long-course featuring a 1.5km swim, 30km mountain bike, and 10km trail run and a short course comprised of a  750m swim, 19km mountain bike, and 5km trail run, will take place on the same day, and on the same course.

In addition to the off-road tris there is also the XTERRA Wheeler Canyon half-marathon trail race that runs from Pineview Reservoir to Snowbasin Resort, the Paul Mitchell Cut-a-thon, Pro Clinics, Expo, party under the stars in downtown Ogden with highlight videos, great food, and live music.

It’s all part of the annual Harvest Moon Festival on Historic 25th Street which is running simultaneously with a host of activities and events for the whole family.

The race, now in its 10th year, is taking place in Utah for the second straight year. The USA Championship is for pros and invited amateurs only, however, locals and others who have not qualified can compete in the XTERRA Utah open competitions.

Registration and more information on the XTERRA Utah off-road tri’s and Wheeler Canyon Half-Marathon is available at  www.xterrautah.com. You can watch a highlight video from last year’s race at XTERRA.TV and view photos at http://www.xterraphotos.com/09usa.

WHEN: Friday and Saturday, September 24-25 (see schedule on next page)

WHERE: On Friday athlete registration, XTERRA University clinics, Paul Mitchell Cut-a-thon and Free kids bike and run races are at Ogden’s Amphitheater Park on the corner of 25^th and Grant in downtown Ogden. Saturday races start at Pineview Reservoir and finish at Snowbasin Resort.  The Harvest Moon Festival runs all day and until 10pm at night on 25^th Street in Ogden.

WHY: An example of successful collaborative efforts by the Utah Sports Commission, City of Ogden, Weber County, Greater Ogden Athletic Legacy Foundation, Snowbasin Resort, and the local community in creating an effective and entertaining way for Ogden and Snowbasin to continue to build the area’s brand as a top destination for outdoor enthusiast and adventure travelers.  Nearly 1,000 athletes representing 45 states and several countries are expected to compete.  An hour-long TV show featuring the race will be produced and broadcast via national syndication reaching millions of viewers across the country.

CONTACT: Visit  www.xterrautah.com or call toll-free to 877-751-8880

Held in conjunction with Ogden’s Harvest Moon Festival

September 24-25, 2010

Event Schedule

Friday, September 24

Opening Festivities in downtown Ogden @ Ogden’s Amphitheater Park (corner 25^th/Grant)

12-6pm Expo and XTERRA Kids Zone Challenge Stations Open

12-6pm Registration and Packet Pick-up (All events – XTERRA Utah/XTERRA USA Championship/

XTERRA Wheeler Canyon Xduro)

12-5pm Paul Mitchell Cut-a-thon, benefit for the Challenged Athlete Foundation

3:00pm XTERRA Race Briefing (mandatory for USA Championship athletes – also available at 6pm)

4pm XTERRA Kids Bike Race (free)

4:30-6pm XTERRA University, presented by Paul Mitchell – Art of XTERRA

5pm XTERRA Kids Sprint (free)

6:00pm XTERRA Race Briefing (mandatory for USA Championship athletes, also available at 3pm)

6:30-9pm “Night of Champions” Dinner, Grand Lobby, Union Station – Introduction of XTERRA Regional Champions & Mr/Ms XTERRA 2010.  Admission: complimentary for USA Championship competitors, $20 for guests/public.  Note that tickets are limited – first come, first served.

Saturday, September 25

XTERRA Racing at Snowbasin Resort

6am                      Shuttle operating to/from Snowbasin to Port Ramp Marina, Pineview Reservoir

6:30am                 Late packet pickup at Port Ramp Marina, Pineview Reservoir (no registration)

6:30am                 T1 open for set-up at Port Ramp Marina, Pineview Reservoir

6:30am                 T2 open for Set-up at Snowbasin

6:30am                 Body marking at Port Ramp Marina, Pineview Reservoir

7:30am XTERRA Wheeler Canyon Xduro (21K) Start at Port Ramp Marina, Pineview Reservoir

8:20am                 Last shuttle from Snowbasin for USA Champs/XTERRA Utah athletes

8:50am                 XTERRA Wheeler Canyon Winner Expected

9:00am XTERRA USA Championship Start at Port Ramp Marina (1.5k swim, 30k mtb, 10k trail run)

9:20am XTERRA Utah Start – Long Course at Port Ramp Marina (1.5k swim, 30k mtb, 10k trail run)

9:40am XTERRA Utah Start – Sport Course at Port Ramp Marina (750m swim, 16k mtb, 5k trail run)

10am-2pm            Expo area open at Snowbasin – exhibits, live music, food service

10:30-2:30pm Paul Mitchell Cut-a-thon - benefit for the Challenged Athletes Foundation

10:30am                Xduro Awards Ceremony

11am                     XTERRA Sport winner expected at Snowbasin

11am-3pm “Shaky Trade” in concert

11:15/11:45am  XTERRA USA Championship Male/Female Winner Expected

1:50pm XTERRA Cut-off at T2

2pm                       XTERRA USA Championship/XTERRA Utah Awards Ceremony at Snowbasin

After Party at Harvest Moon Festival in downtown Ogden

Activities for children and teens, demos, 2 stages with live music, 11 restaurant booths, farmer’s market, and more…

8am-10pm Harvest Moon Festival on 25^th Street

7:30pm “Lukas Nelson” on Main Stage

8:30pm XTERRA USA Championship highlight video showing and introduction of Champions – Main Stage

Tentative, as of 7.30.10

I had no idea that it was in the middle of a beautiful quaint farming town about 60 miles west of Milwaukee, WI.  You may ask, “What was I doing in Milwaukee?”  I was at my annual meeting with Northwestern Mutual in Milwaukee, Wisconsin.  So when our meetings ended we went out to Waterloo for a tour.  The only buildings that rise higher than 2 stories were the grain silos.  Then on the outskirts of town we found TREK headquarters.  As I walked in I was transported into bike heaven.

There is a nice waiting area that explains the history of TREK.  I was immediately drawn to the old TREK Y frame in the glass case.  I still have this mountain bike and love it.  Notice the Y frame guitar below the bike.

Then a very cool representative, Asif, gave us a private tour of the facility.  We started with the atrium that has 7 of Lance’s winning bikes.  Looking at these bikes was literally looking at a  part of cycling history.   The bikes, some of which were TT bikes, spanned more than a decade. It was interesting to see the different components and compare the more modern systems to the classics.

Check these out……

These were actual bikes that he rode.  You can tell looking at the saddles that they had some wear. There were a few of Alberto Contador’s bikes as well.

After looking at these bikes Asif took us through some of the corporate offices and the manufacturing center.  As you would expect bikes were parked up and down the hallways and hanging from ceilings and walls.  We were asked not to take pictures through the manufacturing center and the test center because 2011 TREK product was all around.

We could not actually go in the test facility but we peeked in the window. We saw carbon road frames and MTB frames attached to hydraulics that were flexing the frames in every conceivable direction.  To see this type of intense rigorous R & D first hand was pretty impressive.  Our guide said they actually know how many times each bike can be bent a certain way before it is structurally compromised.  These hydraulics were pretty rough too.  This high end process was very impressive.  We learned that other companies sometimes send frames to them to have them tested.

TREK also has another manufacturing facility in Whitewater, WI this plant is used more for assembly and large shipping.

TREK has the high end Madone and the Speed Concept all manufactured here in the USA at this Waterloo headquarters.  Most of the mass produced lower end bikes are built abroad.  http://www.trekbikes.com/us/en/bikes/triathlon/ The Speed concept has some great built in features that are very impressive.  The aero compartment below the seat post and the embedded spot for cadence and speed pods that is inside the frame on the opposite side of the chain stay, this is a brilliant design.

Seeing the detail with each piece on the carbon assembly was very interesting.  We went past the workers gluing the carbon sections of the Madone together and putting them into guides to make sure each frame was exactly the same dimension.  Then they cook or cure the carbon in huge ovens where the individual parts are all sealed together.  We saw the labeling of the bikes after they have been painted.  I enjoyed watching the care that each worker took in making sure that the frame was assembled glued and manufactured with exactness.   Seeing each of the steps in this very precise process was fascinating.

Notice next to the KSWISS TREK outfit there is no bike.  Asif, our guide, told us somebody must have taken the Speed Concept out for a spin.  Lucky………..

TREK has played an important part in cycling history not just because of Lance Armstrong or other sponsored riders.  There is a unique feeling at this headquarters that everyone is on the same track trying to promote health and wellness.  One example of this is when we went through the workout facility.  Our guide explained that TREK has trainers on hand that will assist employees with workout programs and nutrition.  Asif mentioned that he commutes to work on his bike, of course not year round as Wisconsin gets really cold in the winter.  At one point we walked by a wing of the building and there was some construction going on.  He explained to us that this section was going to be an employee bike garage of sorts.  Employees would be able to drop off bikes for tune ups and repairs.  This section was being expanded to be able to provide more opportunities for all the employees to take advantage of this benefit.

As we thanked our awesome tour guide for his time we couldn’t help but go back to the lobby area and look at everything one more time.

Big thanks to Brent Hulme owner of SLC Bicycle.  Either go to: http://slcbike.com/index.cfm to see the TREK 2011 line up,  or drop in for a visit.

Ryan Owsichek Territory Manager- Thanks for making this possible. Asif Azhar, thank you very much for taking time out of your busy day to give us a spectacular tour and almost missed your Ultimate Frisbee game.

Gelder Lewis is an avid triathlete and serves as the resident Gear Guru here at The Triathlete’s Edge.

Men's Saucony Fastwitch

Alright kids, we know you’re dying to get your hands on a pair of these.

Saucony’s highly popular racing flat, an ideal choice for any distance, the Grid Fastwitch 4 is even lighter than the previous model, has more breathable upper and was designed to look faster. You’ll be pleased to know that it looks just like it performs: FAST!! 7.0 ounces, Men’s and Women’s sizes available.

We’re looking for your best triathlon story. Make us laugh, make us cry, make us cringe if you need to, but make it good. The winning story will be posted and it’s author will be waiting near their mailbox for a spanking new pair of these babies. You have until Monday September 6th at 3pm. Send all stories and any applicable pictures to: jen@triathletesedge.com.

Good luck!

Set a goal race for AFTER your pregnancy and then keep that in front of you to keep you motivated to “train” for the event while you are pregnant.  This does not have to be an intense training period!  Obviously, you are already in an amazing and exciting time as you prepare to bring a new life into the world.  That is the priority!  But, when you find you just don’t “feel” like doing something active (barring any medical issues or doctor imposed safeguards), you can use the motivation of a goal like doing a triathlon as a good way to get out and keep moving even when you feel like a beached whale!

When I was pregnant with each of my four kids, I got BIG!  I exercised through each one of the pregnancies and was really quite healthy and happy…but, it was still tough losing the comfort of being in my own body and growing not only a big belly, but also watching my thighs, hips, back, neck, arms and even ankles decide to join in on the expansion and make a whole new “me”! Not a lot we can do about that part of pregnancy. But, I’ll tell you what you can do to maintain a healthier you throughout the pregnancy and enjoy a lot faster recovery after the pregnancy: Exercise!

Here are the facts about pregnancy and exercise:

• If you have already been active and exercising before you became pregnant, you should be good to keep exercising.  But, be sure you get your doctor’s OK to continue your exercise, just to be on the safe side.
• Your body undergoes several physiological changes during pregnancy that you will want to keep in mind.  The American College of Gynecology (ACOG) recommends that pregnant women should avoid getting their core temp too high because the fetus does not have the ability to cool itself.  Also, be sure to drink even MORE water than you would normally to ensure both you and your unborn child stay hydrated.
• You also need to be aware of your exertion levels and DO NOT train to fatigue.  I know…that can be very challenging for those of you that are competitive.  Not only do you hate to back off, but you love the thrill of knowing you are giving it your all.  But, for this very short period of your life…just enjoy the movement and keep the intensity lower.  Focus on form and technique on the swim and bike and keep the heart rate and effort lower on the run.  Don’t worry about ‘losing fitness’, your body will come out of this time even stronger and more fit than ever (but, not the week after giving birth….you gotta give it time!)
• You will also experience changes as your body releases a hormone to allow your ligaments and joints to loosen up and allow the expansion and changes in your body to accommodate the growing fetus and prepare for childbirth.  That would be one of the reasons our hips seem to expand without our permission and we can’t do a darn thing about it!  So…don’t worry…just keep moving and enjoying the journey!
• Don’t give up on strength training during this time!  It is important that you keep your muscles (especially your core musculature) strong and ready to not only play a huge part in the birth of your child…but, it will also pay off big time AFTER the baby is born to help with recovery and enjoy a  quicker return to pre-pregnancy fitness!  Just be careful to avoid any core work done on your back during the last few months of your pregnancy (it puts too much pressure on the fetus when you do that!)
• Finally, keep your nutrition as clean and as high quality as possible during this time!  Not only do you need the nutrients, but so does your baby!  If you are eating poorly, the minimal nutrients that are going into your body will go to your unborn baby first, and then to you.  So, be sure to take good care of yourself and eat the highest quality food and eat enough of it to keep you and your unborn baby healthy and happy!

Enjoy this exciting and very short (yes…in retrospect it will be very short) time in your life!  By adding a future triathlon that you can be “training” for during your pregnancy you will not only keep your body healthy, but you will also keep your mind happy.  And that will make this an even more amazing and wonderful experience!

Happy Training

Keena Schaerrer

USA Triathlon Certified Coach
NASM Certified Personal Trainer
ACE Certified Personal Trainer
BS Recreation Mgmt/Health: B.Y.U.
keena@coachkeena.com
801-427-3808

I will first tell you about myself to dispel any rumors that I am an expert in this field. I have chased a lot of different athletic dreams in my life. I moved to Utah right after I got married with the idea that I would play golf for BYU which didn’t happen. I have ridden and raced mountain bikes for most of my life. I got involved in beach volleyball with my oldest son. We ultimately were ranked by UOVA as high as third in the state. Somewhere in there I windsurfed, winning a few titles in that arena. I did a little swimming in high school as well. The long and short of it is that I have always been active and I have tried a little bit of everything. I believe that is part of the reason why I have been able to keep myself in good shape into my fifties. I still have a very low (40 or so) resting heart rate and manage to keep my body fat below10% most of the time. Do I plan to give this up any time soon? Heck no. It is what I live for. A life without dreams, challenges, goals and failures is not worth living, in my opinion. I do not plan to start challenging myself with couch surfing or lawn care in the near future.

So, where to start with training for triathlon as you age. All I can offer is maybe a lot of experience and trial and error that has worked for me.

Nutrition

As far as nutrition goes I am a firm believer that we are all an experiment of one. What works for me may not work for you. I try to eat well at least 80-90% of the time. I limit the bad fats, sugar and salt that I intake and try to eat things as close to the source as possible. I trust the source of the book that says, “wheat is for man” and I eat whole wheat in some form almost every day. The no gluten craze doesn’t work for me and I believe it comes from the fact that what most people see as wheat is white and overly processed.

Pre race and workout nutrition really changed for the better for me a few years ago when I was introduced to a little book published for free by Hammer Nutrition called The Endurance Athlete’s Guide to Success. It has virtually eliminated gastrointestinal issues for me during my races. Not eating for at least three hours before a race may seem difficult, it isn’t. It has really helped me to race faster and feel much better. Give it a legitimate try before saying no. Do this in training not in a race to see how it will affect you.

Training

Training should be just that, training for race day. You should practice all facets of race day in your training. It will give you loads of confidence when you toe the start line at your next race. I like to see the course and swim, bike and run all or at least part of the course to develop pacing and other strategies to speed me up.

I also drive my training based on frequent testing. I want to know whether the workouts I am doing are working to speed me up or just make me tired. A lot of athletes and coaches I see think that the best workout is the one that wears you out the best. That couldn’t be further from the truth. Workouts break you down, so remember to plan good quality workouts, listen to your body and know when to quit and go do something with your spouse or kids or whatever and get a little recovery in. Junk miles are just that, junk.

I test with the following field tests among others. I do these at least once a month especially in the early season as I start to pick up the training volume. I always try to do these tests after a rest day. For swimming I use a 400 yard or meter time trial usually done as part of a normal swim workout. I use this distance because I have found that my pool 400 is close to the pace I can hold for a wet-suited open water 1500 meter swim typical of most Olympic races.

For the bike I use an approximately 30 minute hill climb that I have done for a long time and I go all out to see where I stand at that given time. I want to make sure I am progressing. I also use a 2 x 3 mile time trial that I have marked out on the road behind the old Geneva Steel plant. This is the same as the Carmichael field test if you are familiar with that. I do it in both directions and record the average to negate the effect of the wind.

I do my running test on a treadmill at Gold’s Gym. I try to use the same treadmill to eliminate as many variables as possible. I do what is known as an MAF test developed by Dr. Phil Maffetone. It involves a 1 mile warm-up followed by 4 miles where you very strictly hold your heart rate below a set level (about 70% of heart rate max) and then attempt to run the 4 miles as fast as possible below that heart rate ceiling. The workout ends with a 1 mile cool-down. It is easy to see exactly how you are reacting to your current training if you are strict about not letting you heart rate get over the set level. My initial results from these tests were very motivating because I was lowering my time by minutes each time I did the test. Nowadays I am pleased with a few seconds of improvement each time I perform the test.

I have not reduced my training volume as I have gotten older, in fact I have increased it mostly as a result of having more time since my kids are all gone. I have also started doing longer races as I feel like I have slowed a bit but my endurance is still high.

Injury prevention and recovery

One thing has happened as I have gotten older, I am smarter. I know my body better and I know when to stop and let myself heal. I had a bout of Achilles tendonitis a few years back that culminated in a torn soleus and threatened to sideline me for good. I was lucky to find good help after a year of severe pain brought on by stupidity and overuse. I have had short problems since then but I recognize the symptoms and immediately slow or stop my running and go into recovery mode. No race or workout is worth permanent injury. When you have pain find out why and don’t be like me and think you can just run through it.

Flexibility

Flexibility is the area, for me at least, that has changed over the years. I never have been really flexible so I have always worked hard on that aspect of my training. I believe you can maintain most of your flexibility through constant work and patience.

That brings up the last thing I have always believed in and been very good at. The key to progress and improvement is consistency. You can’t cram for a triathlon and expect to do your best. Fitness is a lifestyle and I love it and plan to continue until I ride my bike of a cliff in Moab at 120. So you better train your butt off for your next race so that some old guy doesn’t go flying past you laughing under his breath.

I believe it is important to always find something that pushes you to, or beyond, your limits. I love the quote in Born to Run that goes something like, “You don’t stop running because you get old, you get old because you stop running.”

May you never stop running.

Gary Henderson

If you live near the mountains, foot hills, beach or even a park chances are you’ve tried trail running. At a minimum you’ve heard of others who prefer trail running. And you might have even wondered what all the trail running hype is about. Besides the obvious, getting away from the cars, enjoying some truly fresh air and amazing vistas and forging a bond with nature, there are many benefits to trail running.

I’ll never forget my very first trail run. It was about 13 years ago and I’d only been a “runner” for about a year at that point in time. I was training for my second marathon and one of my long running buddies, Cliff, suggested that our next long run be on the trails. He promised it would be easy, fun and a great workout. I quickly learned that his idea of “easy and fun” were not the same as mine. We spent 3 hours hacking through overgrown brush and attempting to stay on a trail we couldn’t see. Wearied and dirty, we finally made it back to the cars. The entire time Cliff swore that trail was usually cleared and should have been much easier than it was. Apparently I’m a glutton for punishment because 2 weeks later I was back on a trail with the same group. This run was not much different from the first. At one point in time we were atop a mountain with glaciers freezing to death. Cliff had failed to mention that we might want to bring a jacket. My hands were so cold and frozen I could barely tighten my shoe laces for the decent. After 4 hours of running, we sent Cliff and his brother ahead to get the car and meet us at the trail head. We decided we didn’t need to run those extra 3 miles down the road to the car! After these two experiences I swore that trail running wasn’t for me.

Fast forward 9 years and time had erased all memory of the misery of those runs. When Rhielle suggested that we hit the trails for a run I agreed. Lucky for me, she understood where to take a newbie and this experience was completely different from the others. I had a great time and got in an amazing workout. And, thanks to Rhielle, I’ve been trail running ever since. We even plan an annual trip to spend 3 to 5 days camping and trail running.

Besides the obvious reasons (my commune with nature!) here are a few other reasons I choose to trail run:

There is far less impact on my body. Although the pounding of running makes me feel like I’m truly getting a workout, my body just can’t take it anymore. Trails are a much softer running surface and the impact to your feet, ankles, knees and joints just isn’t as great.

Trail running is actually twice the workout of a normal run. Although it feels easier because of the softer surface and the vistas to distract you, your body works twice as hard when running on a trail when compared to running on the roads. On the trails, your muscles have to fire twice—one to stabilize you and one to push off. When you run on the road, your muscles only fire once when you push off for your next step.

You get the same workout in fewer miles. Because your muscles are actually working harder (see above) you don’t have to run as many miles. So, a 6 mile trail run is the same as running 8 miles on the road. And, if you’re all about your mileage count at the end of the week, who doesn’t want bragging rights amongst their runner friends? You can count the higher mileage into your weekly total (I’ll never share your secret!).

There are no “flat” sections in trail running so it’s a great way to get in some hill work. Yes, there are some trails that are seemingly flat, but typically in trail running you’re either doing uphill, downhill or a false flat. A false flat will feel flat compared to the other uphill sections because it is a much more gradual climb, nevertheless,  you are still climbing. For someone who is not a fan of hill repeats or other typical hill workouts, trails provide a fun and challenging way to trick myself into doing a hill workout.

Even though I’ve said it before, I’ll say it again, the best part of trail running for me  is the amazing views. I’ve seen some truly amazing scenery that I never would have encountered had it not been for trail running.

After you’ve finished your trail run it’s always fun to go grab coffee or breakfast. The looks you’ll get and mutterings behind your back are priceless! Everyone is curious what it is you’ve done to get so dirty and beat up and still have a smile on your face. There’s nothing like the admiration of others to make you feel truly hard core.

Regardless of your reasoning, trail running should definitely become a part of your training regimen. If you’re new to trail running, just ask around I’m certain you’ll find a veteran trail runner willing to take you out. And, hopefully, they’ll take you on a beginner friendly trail so you love trail running from the start!

Author, Triathlete and avid runner Melissa Stratton lives in Provo, Utah where she enjoys good friends and muddy trails.

In my experience with training triathletes and preparing for triathlons myself, I’ve learned that the “easy button” doesn’t exist for you hard core athletes. If anything, triathletes would be more susceptible to pressing the “more challenging button”. However, while exerting yourself to the limits while training every day, monitoring your food intake, and doing everything in your power to enhance performance, some athletes hit a mental, emotional, and seemingly physical wall we call: burnout.

First of all burnout is common, and is not an indication of being mentally weak or that you are simply in the wrong sport.  Sport Psychologist Dr. Robin Vealy says, “It occurs over time as athletes are unable to adapt to the demands placed on them”. So rather than press the panic button (continuing with our “button” analogy) wondering if you are experiencing burnout or not, educate yourself on what burnout is and how to deal with it.

How do I know if I’m experiencing burnout?

Just like you could sense yourself catching a cold, having the flu, or even falling in love, there are many distinguishing characteristics that indicate one may be experiencing burnout. As I have spoken with triathletes whom have experienced it, here’s what they’ve said:

• Feeling like you have unusually low energy and motivation for training
• Physical, mental, and emotional exhaustion
• Negative attitude towards training and/or competition
• Feeling of lack of accomplishment
• Lack of enjoyment

Now this list does not include all potential indicators of burnout, however, if you’re noticing that the demands of training and competition are beginning to be more stressful (negative stress) rather than enjoyable then be aware that you could possibly be experiencing burnout. Depending on how you respond could be the difference between getting you back to optimal performance or deciding to call it quits.

What Burnout is Not

Some of you may be worried because you are experiencing each one of those distinguishing characteristics to a degree and feel that you should change something before its too late. Before you do that, I want to make you aware of two more things to consider.

A common stage athletes go though is the plateau phase. This phase is when you just don’t have the “umph” (for lack of a better word), that you did once before. You may have hit a plateau if training feels tedious and monotonous. This is NOT burnout. The plateau phase is temporary and doesn’t necessarily lead to burnout. When the plateau phase sets in, often times athletes overcome this by persistent training and increased focus.

Another thing to be aware of is overtraining. Just like the plateau phase, this is NOT necessarily burnout. In triathlon training, or any athletic training for that matter, overloading is a beneficial training technique to increase performance and stamina, however, overtraining has an adverse affect to your performance and prolonged overtraining can definitely lead to burnout. Going that extra-mile may not be what’s best for you.

Why do I experience burn out?

In some sports coaches and teammates have a tremendous impact on the susceptibility of an athlete experiencing burnout; however, in triathletes many of the susceptibility factors are self-inflicted. Here are some reasons people experience burnout:

• Feelings that you have to train, compete, eat right, etc. Anytime you feel obligated to do something for another person or for yourself, a sense of autonomy is decreased and motivation is negatively affected.
• You set unrealistic goals and expectations for yourself. Talking with Triathlon Coach and Athlete Keena Schaerrer she said, “Many triathletes try to train too hard too soon, and anytime you do that you’re setting yourself up for burnout”.
• Overly concerned about setbacks, mistakes, and not making your preferred time
• Defining your self-worth by how good of a triathlete you are

Once again, while this list is not an extensive list of every reason you experience burnout, these are a few of the main causes and may be the vine from which stems others.

How do I overcome/avoid burn out?

Something to consider about burnout is that you could use the same strategies to both avoid burnout and overcome it. Here are a few suggestions (the last list, I promise):

• Revisit your original reason for doing triathlons.
• Rest. Rest. Rest. Coach Keena put it perfectly, “Just because you miss one day of training doesn’t mean you are going be out of shape!”
• Make sure training and competitions don’t consume you, especially if you don’t do it for a living. Sometimes friends, children, and significant others are unnecessarily pushed to the side to get one more swim, ride, or run in.
• Focus on quality of training and not quantity of training.
• Mix it up! Put some variety into your workouts. Even a seemingly simple variation to your training routine could make a big difference.

Burnout should not be something you focus on avoiding; it’s simply something to be aware of. It exists, however it’s nothing that should cause you to press the panic button. Have fun, and keep tri-ing!

_____________________________________________________________________________________

Justin Su’a is CEO and President of Su’a Sport Psychology, LLC.

If you would like to contact him for a key-note speech, presentation,

or consultation you can email him at justin@suasportpsychology.com

or visit his website at suasportpsychology.com

Triathletes Exit the Atlantic Ocean

So you decided to take the next step and challenge the ocean to a duel. Have no fear; you can come out of the challenge triumphant. However, coming from land locked locations the challenge begins months before the race even starts. Understanding your opponent is crucial in coming out ahead of the pack. Yes it is living and breathing, understanding the oceans moods and emotions are just as important as knowing where your bike is in transition. Within this article you will find helpful hints on how to come out ahead with a better time than you expected.

First you need to realize the ocean has different emotions. Scary is the one we normally think of, but what may be scary to most, can be used to your advantage. Just to list a few obstacles to consider and research weeks before the race day are the tides and moon faze. These may be some of the most important parts of the ocean challenge. Knowing this information will give you the opportunity to strategize your swim take off point and the depth of water on the reef.

BOTTOM LINE
The moon will greatly affect the amount of water on the reef. During the full moon you will encounter the most water on the reefs and adding to the danger of rip currents and run outs. Doing research on what kind of ocean bottom will help to understand how gentle you need to be in you entrance into the water. There are three major categories for reefs, coal, rock and sand. The coral reef will give you the most challenge of the three. The coral reef has the ability to cut you badly and contact with the reef should be avoided at all costs. Rock reef is not as dangerous but equally as painful to be dragged across by the surf. Sand is the by far the most gentle, but with sand reefs the biggest dander is the pot-holes you will encounter on the way in and out of the water. This will end the race real quick if an ankle is twisted or rolled by rushing your entrance and exit of the swim. In most areas you will find a deeper trough just inside the water and then the reef will rise back up, keep in mind if there is a breaker, or second set of waves, that means the water is shallower so use caution.

TIDE ADVANTAGE
The tide runs on a six hour turn around. Every five hours the tide changes, it is either rising or dropping with an hour or so of slack tide, this is when the water is not moving at all. The best way to tackle this part of the race is arriving early. Getting there early will help tremendously when it comes to knowing this part of the race. Your race starts at 7:45 am, so the night before the race take a swim in the race area at 7:00 pm. Whatever the tide is 12 hours before will help you see what the tide will be doing in the morning, Advantage You. This will give you the chance to get familiar with the way the ocean feels without the pressure of bodies around you. Also take note of which way you are drifting, north or south this will help with your take off in the morning. Lining up with everybody else may be a mistake if the current is going to pull you away from the buoy. You may want to start to the left or right of everybody in order to swim straight to it, instead of back tracking against the tide. Watch for this action in the heat in front of you, there is nothing wrong with learning from someone else’s mistake.

ENTRANCE AND EXIT
Next would be your entry and exit. Most first timers make the same mistake of trying to jump the surf; this will only bring you back toward the beach. Under the waves is the fastest way through the impact section. Diving under the waves gives you the advantage of saving your breath for the swim; you decide when to dive under avoiding getting a mouth full of water. Just as a tip, keep your hands in front of you as to not hit the bottom. The exit is just as important but in the reverse, using the night before do some body surfing and practice your exit. Study the bottom with your feet. Find where the reef comes back up into the outside breakers. Study the depth of the water in the different spots; you may be able to run through this section instead of swimming? Do not forget to keep your hands in front of you; nothing is worse than a face plant in the shore break to make your face sting for the rest of the race.

BREATHING
Breathing, we all have discovered we need a rhythm to our breathing when swimming this leg of the race. Open water is a bit different; you must know how to breathe bilaterally to have a successful swim. Being able to see the beach for a barring and seeing the surf coming in is a much need technique in order not to fill your lungs with unwanted water. On longer swims you will find your rhythm with the oceans. Feeling the swell drawing back will give you a moment to know a wave is about to come through, timing you’re breathing with this will save the amount of water entering your lungs. If you practice your swim in the pool, try bringing a little water in your mouth and learn to filter the water with your cheeks. You can learn to breathe and spit the water back. Clearing your nose more often also helps in the open water swims.

TRANSITIONS
You most likely will be running through sand on your way to the transitions area, rinsing your feet of sand before the shoes will help with a long race of irritating sand in-between your toes it may take a few more seconds but worth it for sure. A little bit of water goes a long way. If you are using a wetsuit for the race, a bit of water down the neck hole of the suit will release the suction and make it easier to remove.
Check the local tides and surf reports for race day and most of all enjoy your swim, use the ocean as a chance to find something inside yourself you didn’t think you had. I cannot stress the importance of understanding the currents and undertows of the ocean. Asking for help is not a sign of weakness, but wisdom.

Author David Watt is a surfer and avid triathlete living on Amelia Island, FL., where he enjoys a year round triathlon season and short walks to the beach with his wife and two children.

I was lucky enough to win the registration from Triathletes Edge 10 days before the event. I had been maintaining my base and training and mountain biking on a very regular basis so the timing worked out. After a few swim technique lessons, a rented wetsuit and a borrowed road bike I was ready to go. Race day came quickly and before I knew it I was in Jordanelle Reservoir listening to the countdown, 5,4,3,2,1 Go!

I let the pros do their thing as I felt the adrenaline flow through my blood as it made it hard to breath, throwing all my swim breathing lessons right out the window and I was only 50 meters into the race. I settled into my rhythm and finished the swim what felt like middle of the pack. Next was this strange thing called T-1, I had only seen it on a few youtube videos and a borrowed DVD about triathlon training I had watched the night before. 35 seconds later I was mounting my bike, it felt good to be on two wheels. I climbed up and out of the park only to see a monster hill ahead off me, my first triathlon had a category 3 climb with almost 800 ft of climbing in the first 3-1/2 miles.

Nothing I couldn’t handle in fact I loved it, I love to climb on a bike. I feel proud to say only 3 people passed me on bike ride (and they all had sweet bikes) and I was able to pick off quite a few competitors. After almost losing total control on a tight turn I was able to get back on the road without losing to much ground, and I finished strong. Feeling confident I made it through T-2 fairly smoothly, almost leaving the transition area with a helmet still strapped to my head. Then it hit me like a ton of bricks. Where was all that oxygen, where were my legs? It took me until the turn around to really get my running legs and functioning lungs back and I was able to pick off a few runners before finishing strong.

Overall I felt very good. 23rd overall, 5th in my age bracket only 4 minutes off the podium in 1:36. I made some mistakes, did some things slow, but I gave it my all and my best effort. I felt good, had fun, met some friends and think I want to do many many more triathlons. And who knows maybe even try to get on the podium one of these days (at least for my age group).

Thanks Triathletes Edge for the awesome opportunity to try something that I have been working towards without even knowing. Thanks for getting me hooked on something that was an adventure. And since I won the registration by suggesting that we submit our best race day pictures I am submitting my two favorite from my first Triathlon.

Great Britain’s Dibens, the current Ironman 70.3 World Champion, lead the inaugural Ironman 70.3 Boulder race every step of the way in a commanding performance this past weekend. After exiting the Boulder Reservoir four seconds ahead of the pack, she widened her lead by averaging 25 MPH on the 56-mile bike leg for a blazing split of 2:12:53. Dibens took her five minute lead into the half-marathon and turned it into yet another top podium placement with a final time of 4:19:46. This was Dibens first attempt and win wearing the new K•Swiss Blade-Light Run, an ultra-light super-cushioned running shoe, featuring cutting edge Blade-Light technology, engineered to shave minutes off your time while training or racing.

About K•Swiss:
Founded more than forty years ago in Van Nuys, California, K•Swiss (NASDAQ: KSWS) introduced the first all-leather tennis shoe, the K•Swiss “Classic” in 1966.  Since its inception, K•Swiss has rooted itself in California Sport with an aim to be the most inspiring and innovative sports brand in the market.  Today the company offers performance and lifestyle footwear and apparel for several categories under its California Sports umbrella including Tennis Heritage, California Fit (Running, Triathlon and Fitness) and California Youth.  K•Swiss also designs, develops and markets footwear under the Palladium brand, and owns the FORM Athletics brand. For more information about K•Swiss, visit www.kswiss.com.