Marky's Wisdom

I'm writing separately to attempt helping with any stress or nervousness anybody may be feeling right now. A large part of triathlon is mental - overcoming the fear of the unknown, the fear of potentially crowded open water swimming, the fear of pain or discomfort or failure. There is no failure here, regardless of your race result because the road to Boise is infinitely more important than Boise itself. By dedicating yourselves to training and these sports you have entered a place where very few Americans will ever go. There is something very special about taking good care of yourself, eating well, getting outside, training with friends - that's what this race is really about. During my first race I was struck by the huge positive vibe and obvious great health of everybody participating. People will pass you and cheer for you or you will pass people and they'll say good job. This may be billed as a race, but it's not a competiti on. The people who will win this race will probably finish more than an hour before most of us do. We are certainly not competing against people who have dedicated their lives to their training. Also, you may think you are locked in a competitive battle with somebody who actually started 20 minutes before or 20 minutes after you. This event is about you challenging yourself. While standing in the reservoir before the race starts I like to think back on where my training took me - 25 Short, Hiking up Glory or skinning up Edelweiss, skate skiing the Park or Gros Ventre road, biking around this valley or Yellowstone, trail running Ditch, Game, Cache Creeks ... I like to think of training as a safety mechanism to make sure I get out and enjoy myself as much as possible. We've all done a great deal of swimming and biking and running. These are not complicated activities like working, studying, planning weddings, m oving or dealing with anything else life throws at you. This is supposed to be and is going to be fun. The soreness will fade and fond memories will endure. Plus, we get to dress like superheroes. Good luck to everybody in advance and travel safe. Mark

It's go time.

Teton Tri Club,

#1. Awesome work on the tri suits!!!!!! We’re gonna look hot!

#2. Here’s a suggested plan for Saturday. It would be great to do this together- helps with nerves.
Morning- try not to sleep in too much, but know that Saturday night’s rest might not be the best.
9am- go to athlete race briefing at Boise Center (summit)
10am- check in at qwest arena, check out the expo, buy shwag.
11am- Go to reservoir, get a ride in, swim a bit, check in bike gear bag and bike.
1pm- Go to T2- check in run gear (downtown boise)
2pm – nap
4pm- watch TV
5pm-Dinner. Where can we gather for a big old get together?
8pm-more TV
9pm- sleep

4 or 4:30am- wakeup, eat, get pumped. Take a crap like 6 times.
5:15 depart for Reservoir
7am- the road to boise ends. The race begins!

#3 Arrivals
Dale and Anne- Leaving around 2pm on Friday.
Emily and Liz- Dale is getting them at the airport- Em comes in late I think.
Kevin- Leaving around 3pm on Friday
Andy, Margot, Mark- Departing 5pm?
Aaron, Leah, Josh, Kalen- ?

Don’t forget to pack list:
Swim:
-Goggles
-Wetsuit
-Spare goggles
-Body Glide
-Tri Suit
-Watch
-ear plugs or nose plugs if you use them
-extra cap
-neoprene cap?

Bike
-Helmet
-Bicycle
-Shoes
-Pump
-Spare Kit
-Water Bottles (bring ones you’re willing to throw away)
-Socks
-Sunglasses
-Food for bike
-Bike Gloves (optional)
-Leg warmers
-Arm warmers
-Jersey (optional)
-Race belt to hold number (optional)

Run
-Hat or visor if you wear one
-Running shoes
-food for run

Transition/pre race
-Towel to dry off feet at T1
-sunblock
-large pump for morning of
-warm clothes for morning

Other
-bike stuff for day before
-swim suit for under wetsuit for Saturday
-race information- read this.
-ID
-camera

Week 21- Race Week

This is it! Make sure to get lots of rest, good nutrition, avoid cookies (we've been doing that all along, right?) this week.

Monday. OFF

Tuesday.
Run. 1 hour. - 30 mins E pace 5 min Walk and eat 20 mins M pace 5 mins E pace

Wednesday.
75 min. Bike. Warm up 15 min, push the next 15 mins. The rest easy spinning.

Thursday.
SWIM: 30 mins 5 min W-up 10 x 50 Drill down, swim back on 1:00. 10 min straight swim easy, working on sighting 5 min easy

Run. 45 mins 2 miles at E pace 15 mins at M pace 2 miles at E pace

Friday.

Travel. Stay hydrated! Bike 60 min. Do whatever gets your legs moving and comfortable. Keep heart rate low.

SHAVE DOWN!!!

Saturday.

Swim. Scout swim course, swim easy for 15 minutes. Practice exiting the water and taking off wetsuit.

Bike. 45 minutes easy, looking over course and tuning-up the bike. Enjoy the excitement of Boise, but do your best to avoid getting swept up into the pre race hub bub. Looking around at all the fit people with fancy bikes can get intimidating. Get your stuff organized and then do your own thing. Don't invent a new race strategy. Do congratulate yourself for making it to the starting line.

Sunday.
Boise 1/2 Ironman! I'm excited to celebrate with you!

Week 20- Peak

Mon. off



Tues.
am. Swim. 60 minutes. warm up- 3x200 S,K,S. 4x200 moderate pace- these shouldn't be too difficult. 1 minute rest in between. Swim 15 minutes straight without touching the walls. Cool down.
pm. Bike. 75 mins Easy 2 [15 mins strong tempo, 5 mins easy] 5 min CD


Wednesday.
am. Run 45 minutes E pace, with 6x45 seconds of striders- quicken pace gradually to just past T pace- hold it for 15 seconds. Have fun with this run. Visualize crossing the finish line!


Thursday.
am. Swim 45 mins choice.
pm. Run 90 minutes. 2 miles E pace The rest is M pace. Include 3 striders in cool down.


Friday.
BRICK: Bike 1 hr Run 15 mins All at a comfortable pace (make sure the end of your run is a cool-down though)


Saturday.
BIKE: 3 hrs (last long ride before race) This is all a comfortable ride w/ a few 1-2 min bursts! Last chance to perfect your nutritional plan.


Sunday.
TRANSITION WORK: 1 hr The goal here is not to get a hard effort work out it, but instead practice transitioning quickly from the bike to the run. 5 x [2 miles bike, transition (time this...so set up a start & finish point to see any improvement), run 5 minutes] SET-UP lay out again & repeat


Tune your bike up.
Start packing for Boise, create a list of needs, more on this soon....

Anne's Tips from Barb Lindquist

Anne forwarded these notes from her clinic with Barb Lindquist. Thanks for writing them up!

Here's my summary of "Triathlon 101 For Women":

The SwimSuit choices:
legsuit, swimsuit, 2 piece (Wearing a legsuit = less jiggling = less fatigued)
Wetsuit:
sleeveless, full body (faster), body glide/Pam, practice- Cut off the ankles of the wetsuit to speed transitions (Not necessary to sit down)
Goggles: clear, tinted
Cap: silicone, double cap (when cold/during races: regular cap, goggles, race cap - will help so goggles don't slip)
BikeHelmet: adjust straps
Glasses: use different lenses
PedalsShoes: mtn, road, tri, socks?
Clothes: arm warmers, leg warmers, toe booties, shorts
Maintenance: clean chain, check bolts
Hygiene: Saddles sores, clean shorts, alcohol
Gear: The RunElastic
Laces: Yanks
Number belt: Use multiple pins
Visor/HatShoes: racing flats, light weight trainers, trainers (fatigue less because of support), put vaseline/baby powder on hot spots
Pre-Race Dos and Don'ts
A clean bike is a fast bike
Carbo-loading, not calorie loading
Practice in the wetsuit
Hydrate early and often
Bike the run course
Visualize the logistics of race day
Make a timeline/foodline
Race morning
Follow the timeline!Better to sleep 15 minutes less than to be rushed
Don't forget to warmup
Recheck tires for glass
Include a quiet moment of thanks and reflection
Transition Set Up: Simplify
The Special Towel: Use bright towel to more easily identify your bike
Are you a righty or lefty? Grab bike from appropriate side
Glasses on or in the helmet
What gear are you in?
Vaseline & Baby powder
Put race number under your shoes (wind)
Race Day:
The Swim
Practice finding your bike - run the ins and outs
Pack extra shoes to walk to the swim start
Don't put on wetsuit until you are at the swim start
Deep water swim start?
Race Day:
The Bike
Head up with road quality (or lack thereof)
Think tangents
Stretch the back
Drink!
Ride on the right, pass on the left
Be vocal and polite
The Run
Pour water on your head
Feed of the energy of the spectators
Feed off the beauty of your surroundings
Use your affirmations
Focus on technique
Smile in the finish shoot
NutritionTraining (Need food for workouts over one hour, 30 minute post-workout energy window- refuel, carbs & protein)
Day Before Race
(Protein lunch, Carbs dinner, No fiber dinner, Hydrate)
Morning of Race
(3 hour minimum, coffee?)
Practice, keep a food journal

Why do you race?