Portofino Sunset Tri #5- RACE RECAP from the sideline

I took this race as a volunteer opportunity; this was my first time volunteering for a tri.  For me this volunteer experience was even harder than for the half marathon.  
I was assigned to "Bike Turn 2".  This meant I was about 2 to 3 miles out from the transition site at Park East. 
We had 2 people manning this area.  The only problem with 2 people manning tis area is there is actually three directions for cars to approach the intersection- the main road in both directions and the parking lot.  With 2 people we set up one person ahead of the parking lot turn, Mark, and then myself at the turn point which was where the parking lot opened to the road.  The problem was in order for me to not be in the way of the cyclist I was out in the middle of the road stopping traffic on the main road, meaning those leaving the beach parking were able to get in the way of the bike turn around and cause some minor problems.  A few cyclist were not able to get around the cone on the turn and had to take a slightly shorter turn.  A few other cyclist learned about riding in loose sand.  We only had one person fall slightly but she was a trooper and was quickly back up and out riding with a smile. 

The final small issue we had was the "caboose" rider who was suppose to be following the last cyclist was actually 2 cyclist ahead.  This lead to us packing up turn 2 before time.  It ended well as upon us returning to base camp, we noticed the 2 cyclist and the caboose rider sped to get them turned around at the right point.  I stayed road side two blocks up to make sure everyone made it back.  No worries we caught them all before they made it to Navarre (about 20 miles down the road).  
Logistical matters aside I think Mark and I did an AWESOME job keeping cyclist safe on this portion of the road and directing the turn around!  YAY for Mark and I!!!!  We are some car stopping fools!!!!  And to the drivers out there- you were GREAT, no mean words, in fact a few apologies for being in the way (only a few times did I worry if you were going to stop before hitting me).  I will call one the one person in the blue sedan for speeding off after stopping, but I was just glad he was not headed towards the cyclist.

Patrick vs. Kid

Patrick's Tire!

Now let me talk about the racers.  I love them.  Most of them were all smiles (until they realized the turn around put them into a slight head wind).  Often times I feel like I am the only person in the race thanking the volunteers, I was glad to see with this group that about 75% said thank you as they made the turn!  The cyclist were all polite even with a sharp turn looming and a few motorist in the way.  I heard no complaints are arguing about who went around the cone and who passed in front- yes, this could have been major.  It was nice to see friends out there, although I missed Patrick passing.  I was watching the red Mustang and a few riders missing the turn in the parking lot.  Safety first my love. 

I was able to get back to the finish line before Patrick crossed.  It is always exciting to see your love cross the finish line.  He did AMAZING, because he is AMAZING!!!! 
While I have enjoyed my volunteering times and I encourage all racers to take a day to be on that side of the race- it is difficult to not race. 

"Ha, Ha! Teresa got yelled at."

I was called out for being in transition- no volunteers allowed, only racers.  I was sent out to the far reaches unable to see the start or touch the water.  It was rough waiting, wondering, pacing till the first sight of a cyclist.  Then the nervousness of "am I doing this right", "is this the turn spot", "please let these cars stop".  And remembering to smile and cheer them one to the finish- it is hard work out there.  I did very much enjoy this opportunity and I would do it again in a heartbeat- but I am going to race a few over the next few months :)  
In fact Patrick has challenged me to the 14 August race!!!!  BRING IT!!!!  I love him.

PEA RIDGE!!!!

Sharing The Road

The first recorded automobile verses bicycle accident was in 1896.  Meaning sharing the road has been an on going problem for a while now.
Today I am going to give my two cents about cyclist and vehicles sharing the road.  First let me say I think we all have a right to be on the road.  In order to do this we all have to have respect for each other.  There are two parts to the road sharing: 1) The cyclist; 2) The driver.

First, I want to talk about the cyclist.  Many times articles about sharing the road places blame the drivers and fails to focus on the things the cyclists are doing while out on the road which may be problematic.  I also want to start with the cyclist because when problems happen out on the road the probability of harm is higher for the cyclist since we had little protection out there against a couple thousand pound hunk of metal.
Cyclist should first remember you are a vehicle on the road.  This means you are required to follow the traffic laws, including traveling with traffic and obeying traffic signals.  I often see cyclist run red lights, stop signs, or dart across traffic thinking they have the right of way; however, this is not the case, the cyclist should always stop at red lights, just as any other vehicle would do on the road.  It makes me angry to see cyclist not stop at red lights along with other traffic, this puts them in danger, creates a high potential for an accident, and puts other people's lives at risk due to either there being an accident or a vehicle trying to avoid an accident and causing harm to someone else.  I think cyclist not following traffic signals is the most obvious problem there are a few other things out of the road of concern.

Utilizing the bike lanes when there (and properly established) is an extra way to satay safe.  Now remember there needs to be awareness that cars may need to cross the bike lanes so head on a swivel at all times.   
If you are making turns or stopping, use your signals.  Ont this note I will say most drivers do not know the signals from the 80's and 90's, where a left arm held at 90 degrees means a right hand turn.  Point, "calling your shot", is how most cyclist indicate turns these days.  For this reason it is good to practice (in a safe place) taking your hands off the handle bars to signal.  When signaling if you are going to make a turn don't get all the way to one side or the other of a turn lane.  You need to be visible in the turn lane so a car pulling up behind you can see you, notice your signal, and give you needed room.  As you make the turn move over tot he right in the lane and resume biking in the straight away.  Be sure to use the bike lane when it is available.  While you have the "right" to be in the car lanes, you also have the pleasure of having a lane just for you.      
Cyclist should pay attention and not have distractions while utilizing shared roadways.  No music, even if you are wearing it on the side not next to the vehicles.  No cell phone conversations, pull over if you need to make or take a call.  If these are difficult things for you avoid during your ride then ride on a protected trail not on the shared road. 
Lights people.  If you ride at or between dusk to dawn lights are a must, but even riding
during the day they are helpful.  Think of it this way if the clock on your over is on you do nothing but glance at it every now and again, but if it is blinking you notice, you turn your head, and you note a need to address the issue.  Drivers will do the same thing when seeing that blinking red light; it is one more way to gain attention.  If you don't have lights, get some.  Also, wearing bright colors or using reflective vests, will make you more visible.  
Cyclist should wear helmets.  I know, I know, I know, you are an adult and helmets are for kids or "newbies"; your too tough for a helmet.  If you choose not to wear a helmet, you take the risk of direct head to asphalt contact; that's not good.  I have read the studies about fewer crashes by people not wearing helmets (for various reasons this phenomenon happens), that's great until they crash and when all know in road cycling crashes are possible for the best, most experienced athlete or commuter.  What research says about crashing is- Helmets work to save lives.  You are protecting your brain, the thing giving instruction to the rest of your body on how to live; it seems pretty important to me.
Those are some of my thoughts on how we, as cyclist, can be better at sharing out there on the road.  Now I am going to talk about the flip side- the drive.  I am a member of this group as well.  In my average week I travel 150 to 200 miles.  I spend a good amount of time on the road, behind the wheel.  I won't say I am a perfect driver, but I do try to be aware of my surroundings, not have distractions, and drive with the idea that every person around me deserves to get where they are going.  Often in my commutes I encounter cyclists.  Some are the "fast guys" (and gals) out for their training ride, some are cruisers just out to see what they can see, and some are commuters of all sorts.
As a driver there are a few things I try to do and that I would encourage other drivers to do.  First is to watch out.  Once I see a glimpse of a cyclist I try to be mindful of where they are and what they are doing until I am safely pass them.  I know as a cyclist that sometimes there is junk in the bike lane, or you get a flat, or you just swerve.  I also know that even 18 wheelers can sneak up on you.  For these reasons I try to keep a safe distance.  If I can get over to the next lane I do so, giving the cyclist room.  If I can't switch lanes I try to give plenty of notice to other cars that I am going to hug the line in an attempt to give more room.  If these things are not possible because there may be no bike lane or an obstructed bike lane, I am going to slow down and patiently wait for an opportunity to go around the cyclist.  Once the road is clear I will make my move to pass. I also don't pass in anger.  Meaning I don't slam on my gas the second I have the opportunity to pass.  Be sure as a driver you understand that being a jerk is not helpful.
If a rider is going with the flow of traffic and has a green light or no stop sign and you as a driver have a red light or a stop sign- the cyclist has the right of way.  Would pull out in front of a cement truck cruising 40mph?  No.  So don't pull out in front of a cyclist or think they can or should stop.  On the roads you have cyclist traveling up to 30MPH, they can't stop on a dime!!!!  They also can't maneuver out of your way when you fail to properly view them as a vehicle on the road.

Don't drive or park in the bike lane.  If you want cyclist to use the bike lane in order to stay out of your lane then you should not park your car in this lane.  You should also not drive in it.  It is not the beginning to your turn lane, it is not a motorcycle passing lane, it is not "extra space" for you to hang out; what it is, is the special lane for the cyclist in order to help build peace in our relationship.  Speaking of bike lanes pay attention to when a bike lane is ending (most of the time there is a sign).  Bike lanes ending means bikes are about to share the lane.  it does not mean there will be no more cyclist up ahead. 
If a rider is coming past a row of parked cars they are going to move out about 5 to 6 feet. Why?  Because they don't want to launch over their bike when getting hit by a swinging open door.  This happens a good bit with curb side parking areas, for us area like road side parking at the beach or downtown present problems. 
Don't drive angry.  Cyclist, pedestrians, other vehicles, they are not out there to tick you off.  They are trying to get somewhere same as you.  Driving angry only ends up in further delays due to accidents, darting and weaving, and you becoming frustrated with the little things.

Last, thing I will mention for drivers is to pay attention.  Texting is killing the cyclist!!!  In morning rides or runs I have seen the faces of drivers lite up by their phones; not paying attention to me out there in my reflective gear, lights, and bright colors.  I often wonder how many people even noticed.  Please put away cell phones and use blue tooth devices.  There is no phone call or text more important than your life and the lives of others.  There are other distractions to drivers too- radio stations, food, work, life, the guy next to us.  Make sure you are frequently checking in with your surroundings.  Don't assume the drive to work is going to be the same as it always has been.  Paying attention to your surroundings will make sure you and those sharing the road with you are safe.
we all have our parts to do in keeping the roads a safe place and it starts with a kindergarten lesson in sharing.  Be nice and respectful.  Give others space to share.  trust that others are not out to make you upset.  Be proactive and aware.
If nothing else, when reading this remember that's me and Patrick out there on the road; and I don't think you would ever treat us with anything but respect and love!!!
Let's go share some roads now!!!!     

Trust me he gets a meaner look if you try to hit us with your car!!!

We Eat Together

Meal time to me can be as important as training time.  Maybe not for the reasons most athletes will give- the whole fuel your body with good stuff to get good out of your body. 

No instead I eat for the love of food- I train because I like to eat.  (As Patrick says I am a chunky girl in a skinny girl's body.)  When we are going strong we try to cook at home for most meals, but this can be difficult with a training schedule or an unexpected late night at work, so we are not against eating out.  Due to training schedules and work schedules and this thing called life I try to cook big meals a few times a week and then for the rest of the week we have morphed leftovers- roasted chicken on Sunday is Tuesday's jambalaya and then Wednesday's home made tacos.  
Cooking has 2 methods of helping me to be a better athlete: 1) Nutrition, I can't deny that without food and some proper food what we do would not be possible (at least for me); 2) The kitchen helps me to think fast and problem solve with little time.
The nutrition part of food is simple- put in balanced proteins and calories, get out a workout or two.  You can make it difficult with exact calorie counts, meal plans, and extreme changes to your diet.  We choose to just try to eat better at least 80% of the time and to not freak out the other 20% of the time when a Wendy's chicken nugget order is calling our name!!!  for us diet has been a struggle at times, we know it is a significant area where we are still making improvements.  But we also know that we are not going to deprive ourselves.  We eat in moderation and make healthier choices- even if it is just to share our fries. 
The other way the kitchen makes me a better athlete, with problem solving, takes a little more explanation.  Let me explain the therapy behind my kitchen.  I enjoy cooking (most days).  It helps me destress and unlike running, swimming, or biking, I don't normally have a bad day in the kitchen.  More than that it also trains me to have to think outside the box and work on the fly.  When ingredients are missing or time is crunched you have to figure it out; the same can be said for a flat tire on race day, you just have to work it out.  I find the kitchen helps me to work through these "rethinks" faster and more efficiently.  Additionally, it helps me to be able to switch tasks and multitask, including thinking about the next step while focusing on the current need at hand.  Each food has a time and place, each also has a need in level of attention and care; if these details are not met you may end up with uncooked chicken and asparagus that would be better blended into a protein shake than eaten aside your steak.  There is a balance in the kitchen, give and take, all related to timing.  Training and racing are the same in their need for balance and timing.  In both there also has to be confidence, willingness to try new things, and at times the need to trust in the plan. 
After an hour in the kitchen (or a day) I feel accomplished, reaching the finish line and taking my victory lap by plating my creation and digging in for a meal much needed.

    

Training, Determination, Crazy

In life there is a fine line between normal and crazy, this line gets more blurred when it comes to racers.  Racers in training are worse.
Let me tell you a little story:

Patrick and I went over to Daytona Beach for his work and some R & R.  Our first run was on the beach going to lunch.  We thought we were going to be late so he jogged out 3 miles on the sand, barefoot.  The sand on the east coast is different than our sand here.  It
is courser and impacted more- making running a LOT easier to run on than here in our soft, loose sand.  Given the unplanned run we ended up with some calf tension.  I also ended up with a few blisters and REALLY dry feet.  The reward: great food and time with family.

2nd Day- Shoes.  Tennis shoes and sand- WEIRD!

Then I tried biking the following day.  Turn out that part of A1A is not cycling friendly.  I nearly got taken out by a Publix truck who had plenty of room to move over.  There are also no great places to lock up your bike when you need to run into a store.  It was frustrating.
The following day I decided I was going to go out on a walk along the beach. The weather was cloudy and windy as a storm front pushed past.  I was planning on going 2 miles out and 2 miles back.  Turns out I went 4 miles out and 4 miles back.  I did some light jogging along the way.  It was hard not to jog out there; it was windy and some cloud coverage; plus, a few showers.  And the view was spectacular.  I felt better after this exercise event having gone some distance.
Then Wednesday we biked on our way to an unplanned stop at Universal Studios and to surprise my mother for her birthday.  It was a 25 miles.  The trail was very nice.  Some wooden bridges, some shaded areas, and great paths off the road.  Patrick had a rough ride due to his bike not being adjusted to him yet. 
We went to Universal Studios afterwards and walked a few miles.  We also participated in their Fear Factor Stunt Show- which utilized upper body strength.  We got to my parent's home around 11 that night.  Then up at 5am to go to Busch Gardens for my mother's birthday, again walking a few miles.

This set us up for the crazy part.  We drove home, getting here at about 230am.  We got up at 5am to go run a 5K.  Even funnier is the factor that we both had a good run.  Maybe lack of sleep for a few days is helpful.  That said I think I will not plan things this way again!
It would have been easy to not have showed up to the 5K this morning.  We could have run the distance anytime today.  It would have been easy to say we had a long night.  But where is the fun in that!  And that is what this craziness is suppose to be about: Having FUN!!!
So how did we train for IMCHOO this week?  We ran in new places.  We improved our alertness as to traffic.  We pushed through stormy conditions.  We stayed up late to know what midnight would feel like.  We rode roller coasters to mess with our heads a little.  We saw family to mess with our emotions a little.  Then to end out the training week we raced a 5K on sheer exhaustion!!!!
It was a good training plan.      

Celebrate Freedom 5K- RACE RECAP

It was a cool morning this July 4th- in fact we saw temps of 69 and 70 degrees on our way out to the race!  There was a light breeze and a race temp of about 75 degrees.  Needless to say it was the best July running weather we have seen. 

This race is put on by Matt Dobson, who also organizes the Williams Lake Run. Again he puts on a fun and family focused race.  The race runs out in Jay- the country.  It goes past farmland, a few homes, and the base ball field- a great look at the rural area close to home. 
The race is also full of great people.  Being a smaller race it is normally people we know from other races or clubs, but some new people too.
During the race I got to see a number of the kids running.  One kid had great run moves- the "Turbo" which was when he put his arms straight back, his head down, and then lurch forward; the "Swim" which was when he was swimming the breast stroke through the air; the "Zig Zag Zoom" which was a move only used a few times but effective in clearing the path for his turns.  He was great!  He was also fast so I may begin using some of these moves.
It was a good run for both Patrick and I.  Patrick broke 30 minutes- coming in around 28 minutes.  I was right at 30 minutes.  I wish I would have pushed just slightly faster at the end.  I did begin my finial push about a half mile out which is further back then I normally start and I felt strong starting at this point.
Patrick took second in his age group.
I took third in my age group.   

We also had a number of our racing friends from PRRC come out.  It was a big showing for the awards. 

Visualtization

Visualization is nothing new and not a new concept utilized in my life.  
What is new is what I am visualizing.  I have taken to playing out IMCHOO in my head.  I have seen photos and short videos, enough that I can put together some course views.  I also mix in the views from August's 70.3 which has comparable terrain for the the water and bike.  


I use visualization in training and in racing right now.  If I am going out for a four mile run, I focus on reminding myself this is how good my legs will feel on race day when I only have four miles left.  They will feel fresh and strong and powerful.  Now I know this may not be reality come race day but my mind will be able to think past the discomfort and pain and I will remember the days of training where four miles was manageable, doable, and good.  By having this visualized memory to go back to staying focused and driven will be easier.  I even imagine the finish line at the end of every run.  Sure I don't know the details but I know in my soul what it looks like.  I see the finish line draped over other race finish lines, I can see it out at the beach, or even at my own mailbox.  Visualizing that moment helps me to know it will be accomplished because for 6 months I have run under that finish line.  
I do the same thing on training rides- riding 10 miles or 100 miles like it is race day ending in T2.  I imagine my legs feeling good; I check in with my back and knees, wiling them to feel stable.  As I arrive back home or to the car I process what the next steps in T2 will be- drop off the bike, shoes off, bike shorts off, braces on, socks on, shoes on, visor, glasses, water, sunscreen- LET'S GO!!  
In swimming, even in the pool or in the Gulf, I visualize the finial strokes being those same finial strokes bringing me to the river's shore and onto my legs to push into T1.  Again after the swim I run through all the tasks and needs in T1- helmet, glasses, biking shorts, socks, shoes, sunscreen, BIKE- LET'S GO! 
People around me may look at me crazy as I mentally go through the process of transition starting head to tow in T1 and toe to waist to toe to head in T2; each step is a slight movement which may look like I am about to break in to dance pool side! 

You may be wondering now what does visualizing this really get you, since it isn't race day?  
For me I get confidence, reassurance, power over my body through my mind, joy, faith, belief that overcoming 104.6 miles is not impossible.  In the end I get to believe in me. 
With visualization and written montras I feel I have prepared myself to think positively not only about IMCHOO but about the everyday races we face in life.  If I can make sense out of beating up my body for 16 hours then I can make sense out of sitting through an hour meeting or be strong enough to process making decisions for my team. 
I would encourage you to visualize your accomplishments- it all starts with a thought.  Even a 5K starts with "I can do this."