Hold On To Your Bottles, Folks!

The other day while I was riding my water bottle slipped out of my hand as I was going to return it to my bottle cage. I had to turn around to retrieve my bottle, but it wasn't a big deal. It did, however, get me thinking about my bottle cages, and I thought I should write something about them. It's hard to write about something that you use all the time, in both training and racing, but you never have to think about. The only time you think about your water bottle cage is if it breaks or you lose a bottle, but the Xlab cages never break and they never let go. There's a reason they're called the Gorilla and the Chimp! I use the Torpedo Mount with a Chimp cage between my aerobars, and I love it. It doesn't rattle around, I have easy access to my hydration, and I've never lost a bottle, even on the rough roads of St. Croix this year! I also use a bottle cage called the Sidekick that is great for small bike frames like mine. It allows me to remove my water bottle without having to wrestle it from the cage/frame. If you're tired of breaking cages or losing bottles, just go with Xlab; they'll be the last cages you ever buy!

St. Croix: The Revenge of the Flat Tires

Well, for the first race of the season things didn't go as expected. The weather didn’t exactly cooperate, as I had a little trouble getting to St. Croix because of it. In addition, it rained like crazy the night before the race and only stopped a couple hours before the race. The race organizers tried to clean it up, but it was just too much to handle. There were parts of the course that were just completely overtaken by rocks and gravel. I really wish they had delayed the start so we could have raced on a clean/safe course, but in triathlon you just have to deal with whatever gets thrown at you.

On to the race: I did dust off the cobwebs a bit and exited the swim in fine fashion. I’m not quite Nemo yet, but I’m getting there! :) Unfortunately I was only 3 miles into the race before I got my first flat. I tried the trusty Pit Stop, but to no avail; the gash was a bit too big. I did manage to change my tubular and start up again (a first for me!). My spare was a light tire though and I knew it wouldn't last much longer than the first tire on the wheel! At least I got up and over the Beast before getting another flat just 25 miles into the ride. Bugger. And that was the end of my day.

I’m a bit disappointed. No one is in peak shape at the beginning of the season, but I really wanted to get out and put in a good effort to see where my fitness is. Oh well. Onwards and upwards!

New Sponsor!

Having a press release kind of makes me feel like a big deal! :-)

FuelBelt signs Canadian Pro Triathlete Angela Naeth to their all-star roster. Naeth, who is coming off an impressive 2012 season, has signed a multi-year deal with FuelBelt, the leader of hydration belts and accessories to the run and triathlon channels.

In 2012, Naeth had five 1st place finishes including 2 course records at Syracuse 70.3 and St. Croix 70.3. Naeth, who is coached by 6-time Hawaii Ironman winner, Mark Allen, is well known for her power on the bike, frequently posting the fastest bike splits of the day. Most recently, Naeth was named Triathlete of the Year by Triathlon Magazine Canada.

“I’m so happy to be joining the FuelBelt team for 2013!,” says Naeth. “I like that they really get it. I mean, FuelBelt is the world leader in hydration innovation for a reason. They make amazing products that are designed for athletes, which, I think, is why so many top pros use FuelBelt. It’s definitely why I train with their products, and I couldn’t be more excited to be a part of their team.”

“We are absolutely thrilled to announce that Angela Naeth has joined the FuelBelt race team! Angela is one of the most grounded, hard working and successful triathletes in the world. She fits the profile of what we look for in our athletes and is an incredibly positive role model for athletes of all abilities. We look forward to a big year ahead together!” states Vinu Malik, FuelBelt Founder and CEO.

For more information about FuelBelt Inc. please visit www.FuelBelt.com. To learn more about Angela Naeth and follow her career, please visit www.AngelaNaeth.com.

About FuelBelt, Inc.
FuelBelt, Inc. is the world leader in hydration belts and running accessories. Founded in 1997 by 36x Ironman finisher and 7-time Ironman World Championship participant, Vinu Malik, FuelBelt continues to serve the needs of endurance athletes across the globe. FuelBelts have been used to break world records, set personal bests, and have even been used at the Olympic world stage, where every effort and every second counts.
For more information, please visit www.FuelBelt.com

Learning to Relax

I'd love to tell you that I don't watch TV - that instead I spend my down time reading the classics, learning to play the piano, painting beautiful watercolors, and feeding the homeless - but honestly, I enjoy a little TV. This enjoyment wasn’t always the case, however. For four years, due to really not being able to afford cable and the feeling that I was just wasting good time and money, I watched very little TV. I don't branch out too much and I've been fine with that.

 
However, my boyfriend wasn't too fine with that. He noticed that even when I was supposed to be taking it easy and recovering, I was still a little stir crazy. Hey, aren’t all triathletes a little “Type A?!” Basically, he saw that I needed something brainless to do. In an effort to support me one day (though at the time I figured it was a sneaky way of getting me to be OK with him lounging on the couch...and perhaps it still is!) he made a great dinner and told me to sit down in front of the TV and watch.

 
He asked me what I enjoyed. Being out of the loop for so long I replied, “Hmm, Seinfeld?” Paul started naming off a bunch of shows he's followed and had on his Netflix account. Nope, never heard it. Nope, never seen it. Oh, Lost? I heard that was good. I was embarrassing myself.

 
Since then, times have changed! I've learned the art of putting my legs up in my SportPump sleeves, chilling and watching brainless TV.  When we decided to move in together I was still pretty adamant about not owning a television; We compromised and now we curl up and watch our few episodes with his Mac between the two of us.  I love it...mostly for the cuddle time. :-)

My new race machine

When I finally was able to ride the Shiv that was situated in my living room, I was pretty stoked - like, Christmas morning stoked! I finally get to take this alien-looking bike for a test ride, I thought.  I was pretty sure I was going to have to ask Scotty to beam me onto the saddle. When I sent some pictures to my mom, she thought I was going to be riding some new rocket ship. My response was, "Well, it's a bike that sure rides like one."

"Aero, fuel, fit." is Specialized's slogan  for the bike, and that's it in a nutshell. Each of these words describe the difference in the Shiv vs. other bikes I've ridden. 

1. Aero.   

The bike is fast. Just look at the thing! It's sleek and, well, my mom's first impression of a rocket ship isn't too far off. I'll talk about the fit shortly, but overall it's the geometry and frame that makes the Shiv standout. The down tube is 11cm deep, and where the head tube and top tube meet it's almost 20cm deep! The tubes on this bike are not 3:1 compliant and thus with never be seen in the Tour because the UCI won't allow it, so keep your hands off my bike, Contador! It doesn't stop there - the rear brake is behind the frame, the frame is Di2 compatible, and everything is aero, right down to the fork, seat tube etc. True to its name, the Shiv slices through the air.

The next test came when I headed out on a solo ride out toward Lake Mead. It gets rather gusty out here and I was in the midst of it all. The cross-winds were fierce. In instances where I'd be slowing down or braking I felt like I was in a race with a disc wheel on. The Shiv, sliced through the wind and I was able to "sail" with the cross winds (much like when you ride a disc wheel with cross-winds. You're more stable and you're able to lean into the wind for that sail-effect). The reason of course: that deep down tube! Raise the topsail. Full speed ahead!

2. Fuel.  

The geometry of the bike wasn't just made for aerodynamics but also creates an awesome way to carry your hydration on the bike. The integrated bladder (a.k.a. the Fuelselage) is another thing that makes the Shiv specific for triathlon. I'm an X-lab user and love the front torpedo water bottle mount. I've raced for the last two years with this setup. And now with the option of using the Fuelselage or not, I've been practicing a few different ways to carry my nutrition and hydration. 

I was quite skeptical at first about using a drink system with a straw. I've tried those front-end setups before and hated how I had to be prepared for spilling of liquids, and how the actual sucking out of the straw took energy (minute to some, but to me, I need all my energy focused on pedaling the bike!). I was always left with frustration and a pretty dirty bike post-race. The fuselage bladder fits into the down tube and carries just under 500mL of fluid (my bike frame is an XS). 

I wasn't sure about it and was not certain I'd ever actually use it, but I had to try it out.  Surprisingly it was easy to use and didn't require extra energy. The mouth piece isn't like a gigantic straw, it's like kissing a water fountain...water comes out with ease. :-)  It slaps into the frame easily and the drinking tube can be positioned any way you deem fit with the help of a simple magnet.  I love it!

In a half-iron distance race, I'll be using the Fuelselage to carry my main nutrition and use the water bottle carriers for hydration. It's a reassurance that I'll always have some nutrition on the bike (I've had the issue of losing a much-needed high-caloric drink when hitting a pothole once!).  

3. Fit

The Shiv is a 'tall' bike and I had to really figure out  how to get myself comfortable.  I'm a Shimano girl and a big perk for the Shiv is that it's Di2 Compatible - no making holes to mount batteries, etc!  I opted for the Missile Pro Flat Aerobar with a 100mm stem length. At first, I thought I was on too small of a frame. The effective top tube length was 2 centimeters shorter than my previous bike. When I was trying to get my original fit, I couldn't. It took some tweaking with the help of Mark Allen, Mat Steinmetz and the Specialized Team out in California. Going to a longer stem (previous stem on bike was a mere 60mm!), I was able to drop the front end almost 15mm. This allowed me to get the same seat position and ride style I'm used to (more forward than a standard triathlete setup) without having to gain the flexibility of a professional gymnast. It's definitely aero and comfortable now.  

The bike also came with dual seat posts - both of which are flip-able. When I was fiddling around with fit, this was one of the coolest perks of the Shiv. It's very light, and to adjust the seat there are no extra bolts or metal (it's one simple hex key turn for fore/aft and seat tilt!). (The Shiv is made for true compatibility with its amazing range of adjustments with their aerobar setup. I ride PRO aerobars so I don't have personal experience with this. Paul however, just got his Shiv and we found fitting him to the position he liked super easy - with the help of a good mechanic!).  

Overall this bike really is like something out  of this world. It's everything I hoped it would be and I can't wait to get out and race!

Thankful

Let’s be honest, everyone makes mistakes in their lives. People doubt themselves,  worry, conjure up negative thoughts and  relentlessly ponder the “what ifs.” I'm guilty of all of these, and sometimes such mind chatter ruins me. Luckily though, I have people in my life that stop this and help me get beyond such craziness, and I can't thank them enough. 

Personally, I love adventure but I also enjoy my little routine, and I'm a relentless planner. Plans, those that do and those that don't always happen, fill my mind up day in and day out. I'm addicted to the hope and excitement each new idea brings, but in reality I need to learn to sit back and enjoy the now. 

Two people in my life that I can't thank enough for keeping me grounded are my coach, Mark Allen, and Paul,  my boyfriend. Both have supported me a ton this past year and continue to do so. 

Mark is my coach and mentor.  I have 100% faith in Mark and his understanding of this sport. Of course, with his accolades, anyone who questions him would be a dummy! He's been very patient with me and truly has helped through some rough patches. When we first started working together in November 2011, I was deep in emotional turmoil and need more than just a program to follow. I needed guidance to follow my dreams and passion, and stay the path. Panama 2012 showed that I was forging ahead with more confidence in myself than previous years.  Abu Dhabi, a course record in St. Croix and Syracuse, and other race wins/podiums were just icing on the cake.  

Of course, my crash at 70.3 worlds wasn't exactly how I wanted to end a solid year. I look back at it and still am not sure what really happened. Instead of getting stuck, however, Mark helped me put it behind me. Perhaps there was a reason, but even if there was, it doesn't matter. It happened and time goes on. I move on.  It was a race I had a lot of people come to watch and support, including Mark and my family. Too much pressure to perform? Perhaps, but I never felt this while racing. I was there to do my best and when I did crash, I couldn't quit. I pushed through some pain and hobbled my way to the finish line. Instead of looking on the crash negatively, I have to look at my ability to carry on as another moment that gives me strength and faith in myself. 

In November, Paul and I went to Mark’s Fit Soul, Fit Body retreat.  It was a real eye-opening experience that helped solidify Mark’s teachings in his book Fit Soul, Fit Body and, of course, helped me find more understanding of every email I've ever received from him.  I also met  Brant Secunda, shaman and healer. Though I'm still a student, a skeptical one at that, I've found more peace and more happiness in this world around me than I've ever had before. 

To say i have the utmost respect for Mark is not enough. I’m truly honored to be his student and can't  wait to travel into the unknown of Ironman racing with his guidance.  'Patience, grasshopper.' :-)

And of course there is also my boyfriend, Paul. We met at a race last year, at which he was the pro liaison. His duties: to take care of me! Fitting, I know. I'm lucky enough to say that it was love at first sight. Now, I know that sounds silly, but as soon as we met I was smiling. That, above all else, meant something. 

He's been by my side ever since and it's amazing what a solid relationship can do to your psyche! I'm happy...and a happy athlete’s a fast one! :-)  He suffers alongside me in some of my workouts and it's awesome to have his support when things become a grind. Plus, he’s a great motivator, because I'll be darned if I’ll let him beat me!

2013

Happy new year! I guess I’m a little late on that, huh? Sorry! :-) Time has just flown by. I guess I should get you up to speed with what has been going on. Last year I moved to Las Vegas and I LOVE it! …minus the chills in the morning. I used to be such a tough Northern Canadian. What has happened to me!? With a new training base comes a new bike sponsor. I’m extremely excited to announce that I will be riding for Specialized this year. They are a great company with core values that are in line with my own. Plus, they are the one and only top bike company in my books.

I’m going to continue working with Mark Allen Online for 2013. I had a great year last year but, unfortunately, the bike crash at 70.3 Worlds didn’t allow me to finish off my season quite as I had planned. I had five wins last year, so I’m definitely headed in the right direction. Now it’s time to win the big one!
I will continue my 2013 with the awesome support of Pearl Izumi, Biotta Juice, Standard Process and Gu Energy, among others. I feel extremely lucky to have such great sponsors/supporters to help me on this journey of chasing my dreams. I quite literally couldn’t do this without them. I’m also going to take my everyday nutrition to the next level this year, as I’ve been learning how to eat a bit more raw thanks to Raw Food Express.

Even though Paul and I have been working hard together - going to bed early, getting up early and getting in our “off season” training, it’s not all work. I’ve actually started watching a little television in my down time. I’m stuck finishing the Lost series. I know, I know, I’m way behind. Give me a break! I’ve been out of the loop for a while. :-)

I wish you all the best in the new year!

-Angela

A weekend in pictures

The Las Vegas Kids Triathlon!

These kids were AWESOME! :)

Paul and I

What?! That is HILARIOUS!

 What an amazing day!

An unusual love affair

This is a story of growing up - a story about what I consider to be a defining moment of my childhood years; yes, this is a story about my relationship with...pop (A.K.A. "soda," but not if you're from Canada). :) I have fond memories of my first pop. I was around 6 years old at the time, and it was one of the few times I had pop as a kid. My mom didn't allow any of us much junk food, especially pop, as it is laden with sugar and other suspect chemicals. Regardless, I enjoyed the sweet taste, sure, but it was the fizz...oh, how the fizz stole my heart.

By the time I reached high school, I started to flirt with diet pop. My mom would enjoy the occasional Diet Pepsi, but a friend of mine seemed addicted to the magical elixir. Indeed, at the time it seemed like a girl's best friend; it had no calories and that same fizz that I loved so much. After a while, it even started to taste delicious. Once again, I was hooked.

This fervent love affair went on through high school, college, and even a year or two after, all the while twisting itself into an ugly addiction. This was a very real addiction, as I craved that sweet elixir 24/7. "Even while you were asleep?" Probably. I had to have at least one every day. I knew it wasn't the best thing for me, but I justified it by telling myself that I was just having "one." Ha! Over time I did manage to tame the addiction, but I'd still have one every once in a while and that would start the roller coaster all over again. 

I never found anything that could replace it...until now. I found Zevia in my local health food store two years ago; I wasn't looking for anything serious, but from that first sip I knew Zevia was the one. The nice thing is, I don't mind this new addiction since there are no artificial sweeteners or phosphorus. Also, it's  sweetened with an all natural sweetener, Stevia, which is an extract from the stevia leaf that is 300 times sweeter than sugar, but has zero calories and does not effect blood sugar. 

Now I can enjoy that delicious fizz all I want without feeling guilty. Try a can and I'm sure you'll be hooked immediately. All the flavors are amazing, but my favorites are root beer, cream soda, and of course, cola! :) I'm not going to tell you how to live your life, but I enjoy a cold can every time I come home from a run, bike or swim.

What happened out there?

This isn't exactly a race report, but everyone wants to know what happened at the 70.3 World Championship race in Las Vegas this weekend, so here it is:

I had a really solid swim and was actually excited to be in 4th position so quickly on the bike. At about mile 19 I was getting ready to pass Heather Jackson, when I caught a rumble strip. I partially lost control but then managed to "surf" the edge of the pavement/dirt until I hit something, causing me to fully lose control and slide down the road. Unfortunately, my front tire blew out and I broke my front wheel; I'm not sure exactly how it happened - whether the tire blew and caused me to lose control, or if it blew when I crashed - either way, the tire had a large gash in it. I waited to receive mechanical help and then got back on my bike, even though I was in a good amount of pain. I didn't feel like anything was broken, but my left hip wasn't feeling very good. To top it off, I lost my nutrition; I tried to make up for it with the Perform they had on the course, but it wasn't the same. Mentally, I was having a hard time getting through the rest of the bike, and I felt like I was crawling into T2.

I decided in T2 that I was going to just grin and bear it. It was actually inspiring and eye-opening experience to be in that position and have the opportunity to see the race from a different perspective - where finishing was the only goal that mattered. I was able to cheer on all my fellow competitors and was lucky enough  to have my own spirits buoyed by more than my share of supportive/inspiring/"you're a bad ass" cheers. 

I was lucky not to break any bones, but I did end up with severe road rash on my shoulder/upper arm, hip, and lower legs. I also required 7 stitches to close up the nasty gash I had on my ankle. Looks like no swimming for this girl for a wee bit. Thanks to everyone for your kind words and support! It really means the world to me. :)

Pre-race Update

It has been a little under 3 months since I headed to Boulder from Tucson, AZ, and the time has absolutely flown by! I can't believe it's a mere 10 days until 70.3 Worlds in Las Vegas. I'm excited to toe the line and put myself up against the best in the world - all the competitors whom I've raced throughout the year on other playing fields. It'll be hot and, I'm hoping, a true test of attrition.

Training has been going great and it's been awesome to work with a few others whom I consider to be gurus in the sport of triathlon.  From bike fit on my new race bike (which is stealth as stealth gets!) to massage, it's been wonderful to have the support right here in my back yard. Also, between dodging mother nature and the occasional (ok...only one time) sighting of a completely topless middle-aged lady bouncing along the trails one morning, there is never a dull moment! :) I've been able to climb up to 10,000 feet a number of times, watch the Tour of Colorado, and catch up with the crew at Pearl Izumi this summer. It seems like it all happened last week, but seeing the change of the seasons assures me that we're heading into fall.

I raced two solid races earlier in the summer - Syracuse 70.3 in June and Portland Rev3 Half-ironman in July. I wanted to do Boulder 70.3 but we decided it was a bit too close to both Hy-Vee 5150 and 70.3 Vegas. Although I love that race, I knew it was the right decision. Needless to say, I feel very eager to get out there and ready to bring my A-game.  I'll be heading to Las Vegas shortly after giving it a go at the Hy-Vee Championships this Sunday; it will be a good wake-up call for 70.3 Worlds...a lot better than a cup of espresso, that's for sure!

Rev3 Portland

I knew Portland was going to be a fun trip before it started. Paul was meeting me there (to race the Olympic event) and we were staying with my good friends, Gant and Brynje Enderle. I hadn't seen them since Kona 2010 (Brynje rocked it)! Plus, this race was put on by Rev3, an organization which all others should look up to; they do it right in all aspects: from registration to the finish-line and then some. No plug intended but, if you're looking for an event that focuses on the athlete, pick a Rev3 event (there's 5 more this year!).

Paul and I met at the airport (I was coming from Boulder and he from Sin City). It was great to have him there, and I consider myself one lucky gal to have such a supportive boyfriend. :) Gant picked us up and took us back to his place. Our visit started with an adventure ride through Portland; the roads there are crazy! They are up and down, sideways, rolling...a big city roller coaster of roads. Paul and I worked hard to stay with Gant, who seamlessly road throuh the craziness. 

Before heading to the expo and race registration, Paul and I checked out the bike course, which was changed from the flat course they had last year to one that had 2,500ft of elevation gain. It has switch backs, technical descents and rolling hills. I was stoked! It took us one hour and thirty minutes to drive the course that day and we didn't even do the 10 mile out-and-back at the end! 

The race started with a non-wetsuit swim, as the water was quite warm at 72 degrees.  I got in with a solid group of women and I got on the feet of a high-kicking gal; I think I sighted 5 times total. The whole time I kept telling myself, follow those damn bubbles. :) I came out of the water about 2:30 down from Meredith Kessler, who was out first. Meredith just did IM CDA two weeks ago; She's a fierce cookie and, boy, is she strong! I can't imagine just yet what I'd feel like only 2 weeks post-Ironman. 

I hopped on my bike and started crankin'. The first 10 miles were flat and fast, and it took us through a small tourist town...then came the hills, technical turns and fun switchbacks. I caught Meredith around mile 15 and just kept pushing  hard. The technical bit was great fun, but those hill were tough and it made it difficult to go hard on the last 15 miles, even though they were flat. 

The run was a nice little mix of everything - a little off road, trail and flat roads (two times out-and-back). I had managed a race-best bike split, but it had taken a little bit out of me. By the second out-and-back section I was counting down each mile marker. I was so happy to cross the finish line first in front of some great girls (Meredith held on for second and was followed by Lauren Goss and Becky Lavelle).

Congratulations to Gabrielle (pictured below). I met her after the race and gave her my finisher's medal for good luck; she's doing her first triathlon this weekend! A BIG hug to Gant, Brynje and Paul for being there and supporting me. Rev3...way to play!

One of my favorite parts about being a professional triathlete is the travel. I was lucky enough to get to spend  a few days post-race in Oregon, so we headed to the coast. I got to have some recovery time and have a few fun adventures...like going on a hike and jumping in the FREEZING water. What a perfect end to a great trip. :) 

Secret Sauce

As much as you might want this to be a blog on the secret ingredient in the Big Mac, it is not! This blog is about my newest endurance secret...Biotta beet juice. Now, I know you're probably thinking, "Why couldn't it be a tasty vegetable juice, like pickle juice?" First, I actually love the taste (it is kind of earthy and a little bit sweet); I might be just a little weird, however, as I know a number of other pros who use beet juice and there are a few who don't agree with me (but they still use it). :)  Second, everyone knows pickle juice is best used as a recovery drink, but that's a subject for a different post.

I've been using it for a few months now and I can definitely tell a difference in my workouts. I also feel like it's boosting my energy, but that could also just be the fresh mountain air. :) You don't have to believe me though, because the research is here and here, and there is an article about it here, and one from the BBC (so you know it's legit) here!  I find it's best to drink it at least 30 minutes before a workout, and I don't just save it for special workouts, I drink it every day! Go ahead and give it a try - I can't guarantee that you'll love the taste, but you'll definitely love the results. There it is - the secret is out.

Syracuse 70.3

With all of the choices for racing this weekend, Syracuse was one of the most challenging (to me) in the 70.3 circuit. It also had the most points and largest prize purse for the professional athletes that weekend, making it even more enticing. The combination of a stellar field and a hilly course made it one I’ve had my eye on for quite some time. Unfortunately, Leanda Cave had to skip the race because of a back issue; I thrive on good competition and she's always fun to go up against.  However, with Jodie Swallow and Nikki Butterfield also toeing the line, I knew the day was still going to be a challenge.

It was an awesome weekend filled with lots of laughs and smiles thanks to one of the coolest triathlon couples out there: Jen and Mike Corona. I met both of them over a year ago and am so glad I did. We're planning to party it up in Vegas post-worlds! Jen, I can't wait for a girls' night out! 

When race day arrived, we couldn't have asked for a better day weather wise - sunny, 80 degrees and some cloud cover. Making the morning even better was reading some inspiring, good-luck emails from Paul, Mark and my family.

The only pre-race problem was that I donned my new one-piece (thanks PI!!! It makes me feel like Super Woman!) and hadn't gone to the bathroom before we left for the 20-minute car ride and the circus that is pre-race parking. I was more squirrelly then a 3 year old on RedBull. Let's just say it made for a very uneasy start to the day! Jen, who was racing as well, was lucky to not have the same problems. On the bright side, I found out it was going to be a wetsuit swim; anything that helps this non-swimmer, trying-not-to-drown athlete is a bonus! Also, Mike was on board to give the two of us time splits and high cheers.

The lake was more of a large swamp but with fish. The water was pretty murky, but I’m almost positive I saw the Swamp Thing. I loved it actually, because it was warm. I did my best to catch some feet when our gun went off, and I did! There I was, for a brief moment, with a  group of women for the swim. It didn’t last long, however, and coming out of the water I was 3:30 down from the fish-like Jodie Swallow.

Following a good effort but mediocre swim, Swallow had a few minutes on me and Nikki was right on my heels. She got me in transition and I hustled to stay with her. My legs cooperated but my hands fumbled at my bike shoe straps. I ended up forgetting about them and riding the entire course with my shoes undone. Hey, it’s hard to remember, “strap your shoes,” when all your brain will think is, “catch her, catch her, catch her!”

The first 10-12 miles of this course is uphill. My original plan was to keep it mellow and try to have a solid power output throughout. Being 3:30 down and Nikki 100 yards ahead I threw that out the window. I stormed up the hill, passed the 4-5 girls ahead and relished in the sweaty mess I was creating…(my bike needs a very good cleaning!). I managed to catch Swallow at mile 25, however, the rest of the ride is a net downhill all the way back to transition. I tried hard, but I just couldn't get away. Both of us rode strong and we headed into T2 within seconds of each other. 

Good things happened on the run: 1. My legs were still underneath me. 2. Hills…lots of hills. It's a two lap course with 2 solid climbs (the latter being roughly a mile up hill); doing this twice, along with some cross-country running, was my kind of race course. I LOVE trail running and uphill running, so I couldn't have asked for a better course. I managed to make a gap at mile three and bombed the downhills like I was running for my life (was that the Swamp Thing I saw?!). The latter half of the bike being all downhill helped me with this for sure.

With the kind words in my head from the morning's emails, I was confident and focused on doing the best I could out there. It's awesome how just a few words and thoughts change the whole dynamic of a race in your head. I also had Phil Maffetone and his wife, Coralee, on the sidelines cheering away. I'm so grateful for such an awesome support team!

By the second lap of the run, everyone was on the race course. I love looped courses because we're running with the masses and I try to catch anyone in front of me, so it’s a great motivator.  I had so many cheers as well. When I run I tend to breathe quite heavily (it's a rhythm thing); I think most of the other runners out there thought I was a dying. Honestly, it helps me stay focused and push hard; if I'm not making noises, I'm not going hard enough! :)

On the course was a fellow triathlete running the opposite direction who yelled out, "Sexy," while I was running past. That was a first and let me tell you, there is no way I looked sexy at all - I was sweaty and had puke, food etc. all over me and I felt like crap (I probably looked like the Swamp Thing). There’s nothing sexy about that!

I felt in control for most of the run, until about mile 5...and then again at 8, 9, 10, 11, 12 and 13. I needed that Coke! I always race to the line and it was awesome to cross it and see Phil and Coralee, and of course Mike, all with high-fives and hugs at the end! Course record AND fastest run and bike splits = happy camper. The field was tough and I love races like these. The cherry on top was that the next day I got my Canadian fix with a Tim Horton's Coffee!

BIG thanks: 

The biggest thanks goes to my support crew, which seems to keep growing! I had some hard times before this race and it helped a ton to hear their kind words and know that I had their support. I recently tweeted: An old coach once told me, “a fast athlete is a happy athlete,” but I beg to differ - a happy athlete is a fast one!

My coach and sounding board, Mark Allen, my advisor, Phil Maffetone, my manager, Russ Reimer, my friends and family who live around the world now, and Paul, I'm always smiling because of you! Of course I can never forget my sponsors - you've all been so kind and supportive, and you make this all possible! I'm truly honored and humbled.

Rev3 Quassy

Connecticut is beautiful, but boy was that a tough race! After spending most of the winter in the desert, there was a real appreciation for the splendor of all the green and the trees. I got to stay with my home stay from last year, the Bartons, and they made the pre/post race fun and enjoyable once again. Thanks to Andy, Marie, Angela, and Taylor for providing lots of laughter, fun and great food! :) Andy is a world-class home stay host.

Rev3 is top-notch when it comes to putting on races, which is the reason I love doing them. Quassy is a hilly, grueling course normally (I'd say it's in my top 5 for most difficult half-iron distance races), but on top of that the water was freezing; it obviously added an extra level of difficulty for mere-mortals like myself, who have little extra cushion and are using only a swimskin. The air temps were roughly 60 degrees, and I'm not someone who works well in cold weather.  I knew I was in for a tough day before it even started. 

Even before the race, the day didn't start smoothly; my helmet was missing a CSPS sticker and I was stuck. The race director, Charlie, was awesome enough to find me another helmet but it was not Rudy Project, and Rudy  it has to be! I thought perhaps a fellow competitor would have one and, low and behold, a guy named Rudy wearing all pink and a pink Rudy aero helmet (I swear I'm not making this up) had a spare black one in his car! Rudy saved the day.

I tried to prepare myself the best I could and really bundled up pre-race, warmed up in a wetsuit and had extra clothing ready for T-1…but it didn't help much. Once that core temperature drops it's very hard to get things back to normal. It zaps the life out of you!

The swim went the best it could for me. I swam hard until my arms stopped working. I really don't know if others shut down the same way, but boy, after that second turn around I really had to focus on keeping my cadence high. Everything was slowing down from lack of warmth. It felt like swimming through quicksand. Once on land, I was Pinocchio trying to run on wooden legs into T1.

Donning gloves (when what was really needed was a parka and some hot chocolate...with marshmallows), I headed out on the bike. My work was already cut out for me, as there were 7 girls out of the water ahead of me. My legs were dead weights and I had no idea how I was going to even start moving. It was actually the worst feeling I've had in a race. For the first 90 minutes again, like last year, I couldn't drink or eat. For the entire 2:30 bike I had 3/4 of a water bottle and forced myself to have 2 gels - not enough, that's for sure. I managed to pick my way through the pack and work the hills the best I could. The 2 hour mark (40ish miles) found me in 2nd place and making gains on Heather Wurtele, who was out in front. 

Back into T2 with my body warmed up (and extremely fatigued!), it was onto the run. It was rough. I did my best to get my cadence up and started back logging my calories I lost. Pearl Izumi was out there supporting me and it rocked! Thanks Geoff and Kody! I loved it! :) Heather was in the distance and Mirinda was coming up quick. At Mile 5 Rinny caught me and we battled it out for a mile or so. I held on as best as I could. I kept her in sight and tried to get my legs to move faster. The last mile of this course has you running uphill, and all three of us were within fighting distance and racing to the line. On this day it just wasn't there and I ended up just 41 seconds off first place and 24 seconds off second place; that's the closest race I've been in for a while. It was a blast to be out there and suffer with some top-notch competition! 

I'm now taking a little break to get situated in Boulder, CO, which will be my training grounds for a couple of months! Thanks to EVERYONE, as always. I have some pretty amazing sponsors and I'm one lucky gal to have their support!

P.S. Here is a recap video of the pro race.

Lifetime Fitness Kids Triathlon Clinic

Last Thursday I did a Kids Triathlon Clinic at Lifetime Fitness in Las Vegas, NV. With over 50 kids and adults present, we went over everything from nutrition, recovery, and mindset to transition setup and training. I had a great time with the kids; it brought back great memories of working as a pediatric physiotherapist. I made sure they were up on their feet, had their brains firing and their bodies moving. :)

                           We had a great group of young triathletes!

It was a great chance to encourage others, young and old, to take up this wonderful sport and pursue their dreams. My message to all of them was to have fun and to find the passion that lies within you - whether it be triathlon or something else entirely. Never give up and don't worry about the outcome, but rather how hard you pushed yourself individually. 

     I was very excited about whatever I was talking about...probably recovery (sleep)!

I hope this clinic is just one of the first of many for me. Inspiring these kids and answering their questions was a big highlight.  One of the funniest questions asked was, "do you run fast when you race...or really fast?" They also wanted to know what the reasons are to do a triathlon; there are many answers to this questions, but the most important reasons are to have fun, be healthy, and challenge yourself.

                               Ryan and Justin  lending me a hand.

We chatted about what it takes to do your best in triathlon. I spoke about the four pieces of the pie: nutrition, training, recovery and mindset. While we talked about nutrition, the kids got to eat their tasty Beanitos, Core Power drinks and Gu gels. Ryan and Justin helped go over some key pointers for setting up a transition area. For recovery I explained a little about how to prevent injury by doing other exercise and gave ideas for strengthening their bodies. We also covered the best recovery of all...SLEEP, watching movies and hanging out with their friends. The kids had a lot of great ideas for this one! 

Overall we had a great time and I couldn't be more happy with the turnout. I'm pretty sure I saw a few upcoming triathlon stars in the mix! :) A big thanks to Renee, Eddie, Justin and Ryan Carroll for their amazing help for the clinic! Ryan and Justin were my two right-hand boys and helped with the presentation. Heck, they could have done it themselves! They answered questions, chatted about their new Pearl Izumi tri kits, and explained how to set up a transition. They are future triathlon stars!

A huge thank you also goes out to all the sponsors that helped out for this event. The kids were ecstatic with all the goodies they received, and everyone left with a big bag of new schwag.

                                                        Schwag!

Sponsors: Pearl Izumi, ISM Seats, Rudy Project, Punk Rock Racing, GU Energy

Supporters: Sable Water Optics, Bonk Breaker, Larabar, Trisports, ClifBar, Xlab, CorePower, Beanitos, 

Also, a big shout out to Jayne Furman, photographer.

70.3 St. Croix

I traveled from the St. Anthony's 5150 race straight to St. Croix on Wednesday. After a hard Olympic-distance effort, it worked out well to travel straight to the island - not only for the race, but for much needed rest! Luckily I travel with an entourage of helper monkeys who massage me and feed me grapes to speed my recovery.

St. Croix is a magical island to me (magical as in amazing, not Harry Potter). I think I was born to live by the ocean; I absolutely love it. It feels like riding a unicorn over a rainbow while eating a Nutella sandwich. OK, I guess that is a little Harry Potter. I now consider my homestay to be extended family, so it's always a pleasure to go somewhere when you have family waiting for you!

Me, Andrea Rowley (my homestay mom), and Jen Fletcher

There was pouring rain all weekend, so much so that there were huge puddles we had to race through. I was sure I was going to find Ahab fighting Moby-Dick in one of those puddles. It made it like an extra event because I had never really raced in conditions like these before! Race day we were greeted with mud, muck, rain, humidity and a technical bike course. With the terrible conditions, I was "lucky" enough to only suffer a flat tire, which happened just six miles from the finish of the bike leg. It was a bit tough down some of the technical descents, but it was either try to fix it and lose precious time or ride it like I stole it!.You know I chose to ride it like I stole it! Even the run was a bit technical, with the puddles we had to run through and the wet grass and mud.  Next up is the Columbia 5150!  

A huge thank you goes out to all my sponsors and supporters. I'm one lucky gal to have such a great support team. I'm over the moon about getting the course record in such crazy conditions. I'm sure it also had to have been who I was with all weekend: my adopted family, the Rowleys - Andrea and Andrew. I sincerely thank you for everything.

You can find more great pictures of the race here:

http://www.slowtwitch.com/News/A_70.3_St._Croix_gallery_2752.html

Leadman Epic 125

Last Saturday was the 2012 Leadman Epic 125. Even though this is a mere half of the distance of the inaugural Leadman Epic 250 I raced last year, it is still one of the toughest races I've competed in. Leadman triathlons are unique. They have a longer swim and bike leg, and a shorter run when compared to the transitional half and full iron distance races.

The Epic 125 in Vegas consisted of a 2.5km swim in the choppy waters of Lake Mead, a 112km bike on a very hilly course with stunning views, and a run that has you battle your way up the 1200+ ft ascent into Boulder City.

Unlike other races, I was able to sleep in and actually not use an alarm clock! The race started promptly at 10am. The winds already picked up and the air temperature outside was already warm. Fortunately for me, I love both of these conditions!

3 minutes separated the pro women from the men. The water was a frigid 62 F and I opted to use a neoprene cap. I don't think I would have survived otherwise. I'm a wimp in the cold; cold water literally sucks the marrow out of my bones! The water was very choppy. At times you felt like you were going nowhere (and I probably was!). I kept reminding myself that if I just keep moving my arms and following feet I'd be on land soon.

Unfortunatley this plan of mine, failed about halfway through the swim when I had to make the decision to leave the feet I was following to get to the furthest buoy. The leader of our little pack was heading to shore. So the rest of the swim I navigated in circles and hit shore just as disoriented as one would after spinning around in place.

The volatile mix of wind gusts up to 65mph and unrelenting sun exposure had me questioning my race gear decisions. I opted to use the new prototype Shimano disc and a shallow front wheel. In the end, this decision made my bike feel like I was sailing in the wind (at least the cross-winds!).

In all the racing I've done in 4 years, the views of Lake Mead area are truly the most stunning. It's too bad I was focused on staying aero with my head down most of the time!

At the turn-around of the bike, an almost-like sinister headwind pushed you backwards.T2 was a god-sent oasis by the time I reached it. The last 10 miles on the bike took more out of me than I imagined. I made the mistake of not taping enough Gu's on my bike and was a bit light-headed and lacking calories. I knew Coke was being served on the run and I was like a kid waiting for the icecream truck. I wanted that Coke.

Last year's race was twice as long and so an 8 mile run that is 2-17% grade throughout, didn't seem as daunting as it sounds. The winds were fierce though and made for a run form that had you staring at your feet the whole time and bending at the hip. I hope there wasn't any pictures taken! I kept it steady knowing I just had to keep moving forward.

After finally reaching the last mile of the run, I was greeted with a very steep half mile climb into Boulder City...and the finish line. Needless to say I was happy to see the Leadman finishing arch and defend my title!

Leadman Epic Series is doing another inaugural 250 event in late September in Bend, Oregon. After doing this race, it's on the schedule! Life Time Fitness puts on amazing event and this series is a must-have on your bucket list! Thanks Life Time...