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TCM Newsletter: Friday June 27, 2007
In this Issue: |
Training Tips |
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Race Results |
July Race Program |
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Club Events |
Special Thanks |
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Local Events |
Links & Other Stuff |
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Race Results
Jeanine T showed her style again at the San Jose International Tri with a 2hr 30min time giving her a 7th place finish in her age group. Jeanine is having a great year so far.
Mark M also raced in the Ft Bragg 10k recently, enjoying the challenging course.
Club Events – Mark your Calendars
July Speaker: Marvin Zauderer on The 5 Core Skills of Mentally Fit Triathletes
Join us on July 20, 2007, 6.30pm, at Tam Bank in San Rafael (click here for address: http://www.tambank.com/01_ourbr.html ).
Many athletes find that it's the mental side of their game that sets them apart from their competitors. Marvin Zauderer's presentation, "The 5 Core Skills of Mentally Fit Triathletes," identifies the skills triathletes need to get an edge. Marvin leads the Mental Training program at Whole Athlete (www.wholeathlete.com), a performance center in Marin County that provides a comprehensive set of coaching, testing, fitting, and consulting services for amateur and professional athletes. He is a licensed psychotherapist with a private practice in SF and Marin, a USA Cycling Level 2 coach, and Masters road racer.
Local Events
a) The 6th Annual Mill Valley Bike Swap is back for 2007!
It’s FREE!
Saturday June 30th 2007 from 8-2PM. Get there early for deals!
Want deals on bike stuff? Got stuff to sell?
RSVP a space and more information at http://www.mvbikeswap.com
Training Tips
Back to Basics: Transition from Bike to Run
This report filed - October 26, 2006 (from Inside Triathlon www.insidetri.com)
Adam Pulford
The Situation:
After four years of competing in both short- and long-distance triathlons, an above-average triathlete was still battling a common problem, finding his rhythm on the run. He'd clock fast splits on the swim and bike only to see that position slip away as he struggled to turn on the gas after T2. He'd set out at a pace that was well over two minutes slower than his race pace goal - in half-Ironman distances, it could take him six miles before he hit his stride. This past year, he did the right thing and sprinkled some bike-to-run workouts into his training, and he said they helped, but not that much.
The Solutions:
There are three issues that could sabotage the run in a triathlon: 1) Not eating enough calories during the bike leg; 2) pushing the pace too hard during the bike; 3) not doing enough BRICKS (bike-to-run transition workouts) during training.
- Typically a triathlete competing in a half-Ironman should shoot to eat between 120-240 calories an hour in the form of carbohydrates. These carbs should come from easily digestible energy bars, gels, or sports drinks - whatever works best for you. When it comes to fluids, you want to suck down 30-60 ounces an hour. Since you won't have eaten or drank anything during the swim, you'll be in a nutritional deficit, so eating on the bike is critical.
- Often times a triathlete pushes too hard on the bike leg, especially in the Ironman distances. The leg is so long, and many times the competitor feels so good, that he or she will just rip along. I've made this mistake myself, even though I knew better. Backing off the pace by even a mile per hour can help make your run that much stronger. Gaining two minutes on the bike is not worth the effort if it costs you 12 minutes on the run. I've found that with longer races, establishing a comfortable pace on the bike while continually keeping the thought that you must stay fresh for the run will set you up for a faster anchor leg of the race. By adopting that attitude, you'll hold yourself in check and race smartly.
- Let's face it; the transition from bike to run is painful. You're shutting down one set of muscles and firing up another. The only way to make it less painful is to practice this transition. Each time you do, more neural connections form to make the switch from bike to run that much easier. You don't have to practice this at race pace either. In fact a good time to start is early in your training program. Once a week, tack a 10- to 20-minute jog on to a moderately paced bike ride. The run should be easy; it can even be a walk for the first couple of times. Throughout the year, blend race-pace bike-to-run workouts with easy ones. Come race day, your body should have adapted to the switch. Instead of taking 6 miles to find your rhythm, it could only take 6 minutes.
Adam Pulford is a Coach for Carmichael Training Systems. For more of the latest news of nutrition, fitness, and training, go to www.trainright.com/newsletter.
July Race Program
The following races are scheduled in/around the Bay area for July – check out the websites for registration details.
Also Mike J is headed to Lake Placid in late July for Ironman – good luck from everyone at the Club, we all know he’ll blitz this race.
Saturday, July 14, 2007 ::: Sacramento, California: The Original TRI for FUN Triathlon #2 and The TBF Summer Duathlon #2 www.tbfracing.com
Sunday, July 15, 2007 ::: Herald, (near Sacramento), California: The TBF Tri for Real Olympic Distance Triathlon Series #2 www.tbfracing.com
Sunday, July 15, 2007 ::: Truckee, California: 26th Annual Donner Lake Triathlon www.changeofpace.com
Saturday, July 21, 2007 ::: Pleasanton, California: Tri For Fun #2 www.onyourmarkevents.com
Saturday, July 21, 2007 ::: Sacramento & Rancho Cordova, California: 34th Annual Eppie's Great Race www.thegreatrace.org
Sunday, July 29, 2007 ::: Livermore, California: Lake Del Valle Triathlon Festival www.active.com
Sunday, July 29, 2007 ::: Tiburon, California: Tiburon Tri www.active.com
Special Thanks
Special thanks to our partners at Endurance Co-op for their support. Check out www.enduranceco-op.com for great deals and specials. Club members get 10% discount on purchases.
Links and Other Stuff
Don’t forget our fab website – www.triclubmarin.org – for workouts, events, links to our sponsors and other interesting items about the Club.
http://www.enduranceplanet.com - audio programs for endurance athletes
http://www.220magazine.com – triathlon news & info from across the pond.
We are always looking for suggestions/content for the newsletter. If you have any ideas, links, articles you want to contribute email me at: seacap@netscape.com before Thursday.
TriClub Marin
PO Box 829
San Anselmo , CA 94979
www.triclubmarin. org
March 30, 2007
April 12, 2007
May 1, 2007
May 21, 2007
June 5, 2007
June 27, 2007
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