Haver Tri at the Haverford Area YMCA

YPoolOh my goodness, people. If you want to start off your triathlon season right or if you’re new to the sport, then I highly recommend the Haver Tri on Sunday, April 29, 2018 at 1pm, hosted by the Haverford Area YMCA in Havertown, PA. And, it’s not because I helped to organize it either.

It’s only $20 to sign up for this race that will award prizes for 1st, 2nd, and 3rd, men and women. The first 100 athletes to sign up get a t-shirt too! Here’s what the event is all about:

300 yard serpentine swim (swimmers will be sent off 20 seconds apart)

9 miles on the spin bikes in the cycling studio

1.5 mile run/walk on the Pennsy Trail

Oh, and we won’t be timing transitions, so no worries there!

That’s ALL! This event will also kick off our Ironman in a Month Challenge in May–more on that soon! I’ll be on the pool deck volunteering as a timer, so I hope to see you there!

Click on the link below to sign up. All proceeds go to the YMCA’s annual fund campaign so that everyone has access to a great place to workout.

Sign up for the Haver Tri

Kick Cancer’s Ass

For the month of June, I plan to ride at least 300 miles to help raise money that will fund research for childhood cancer with the Great Cycle Challenge. You can ride anywhere in the world and help this great cause. Besides riding 300 miles in June, for the month of July, I will ride a mile for every dollar donated. Please consider riding for the Great Cycle Challenge yourself or donate to my page below.
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Donate to the Great Cycle Challenge

My daughter’s friend, Hope, beat cancer last year, and my goal is so that no family will ever have to deal with childhood cancer or cancer of any kind. For all of you out there riding, ride because you can and do some good in the process. For my mom, Tina, and running twin, Mira, I hope you continue to stay cancer free. To Lynda, keep fighting. I’ll also be riding in memory of Bethany and Daniel who were gone too soon.

If you are interested in joining my Great Cycle Challenge Team, please send me an email at greekgirlruns@gmail.com, and we’ll get started. Together, we can make a difference. Wheels down, and ride on.

What’s in Your Saddle Bag?

For bike rides, there are a few essentials that you should have with you in your saddle bag, just in case of a flat or to fix something on your bike when things go wrong. If you’re prepared, you’ll be able to correct the problem and continue on your ride.

  1. Spare tubes. You’ll need these to replace the tube inside the tire in case of a flat (unless you ride without tubes, and then you’ll need a patch repair kit). The guys at my local shop recommend taking the tube out of the packaging, coating it with baby powder to keep it from sticking, and then wrapping the tube with plastic wrap. Your new tubes will be ready to go when needed. I carry two tubes with me at all times.
  2. A set of allen wrenches for all of the nuts and bolts that can get loose on your bike.
  3. Tire levers for removing the tire from the rim so you can take the tube out. You’ll need at least two levers.
  4. CO2 cartridges. Have the right size for your tire. My TT bike has smaller tires than my road bike, so 16g is what I need to not overfill my tire, but my road bike needs 20g. Use the bad tube or a glove to hold the CO2 cartridge because it will get really cold.
  5. A saddle bag for everything.

Make sure you have lights for your bike and check them before you leave just as you would fill up your tires. Use the lights during the day too so that you’re more visible to vehicles. I always assume that cars don’t see me: I’ve had too many friends injured while riding because of cars, trucks, and even a school bus. On the trail, look out for dogs on retractable leashes, runners with headphones, and unsteady kids on bikes. Let’s not forget squirrels or groundhogs too. I keep my jersey zipped tight because bees often hit me and fly down my jersey… fortunately, I didn’t fall off of my bike.

Other cycling essentials:

  1. Bike helmet
  2. Padded shorts and cycling jersey (for the pockets)
  3. Cycling glasses to protect your eyes
  4. Padded gloves to keep your hands from going numb
  5. Bike lock

Carry keys, water, food, cash, a credit or debit card, ID, and phone too. Your cycling jersey can keep some of these items, but have water bottle cages for drinks and possibly a bento to hold food for those long rides. Happy riding!

Swimming Lexicon

You’re in the pool, your workout is printed, but you have no idea what all of the abbreviations are that your coach wrote to actually complete the workout. What should you do? You need a swim dictionary of sorts, and below, you’ll find some common abbreviations, words, and everything else you need to know to read a swim workout. Dive in!

If you are new to swimming, workouts are written in yards or meters. Most pools in the United States are 25 yards in length, so a 100 is four lengths of the pool. If you are lucky enough to swim in an Olympic size pool, that would be 50 meters one way, so a 100 would be two lengths of the pool.

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Common Swimming Terms and Abbreviations

B 3/4/5– this refers to breathing. So, you would breath every 3 strokes for one length, every 4 strokes for the second length, and every 5 strokes for the 3rd length, and then repeat.

Build– means that you will get faster within a swim distance that is within a set. For example: 4x100s BUILD means you get faster with each 25 yards of each 100, and then you repeat that BUILD for your next 100.

Catch up– hands are out in front of you for freestyle and you swim with one arm at a time while kicking. When one hand catches up to the other out in front, take a stroke with your other arm.

Claw–short-arm freestyle drill

DESC–means “descending”. This is when you get faster in a swim set. For example 4x100s DESC means that each 100 is FASTER than the one before.

DPS- distance per stroke. Focus on decreasing the number of strokes it takes you to swim one length of the pool.

DR- drill. You will be asked to do a drill for your stroke, like the fingertip drag, catch-up free, etc.

E -even. For example for a set written as 8x75s O=stroke, E=Free, you would swim the odd numbers a stroke of your choice and the even numbers freestyle.

FAP- fast as possible. You better sprint your butt off!

Flip Turn–one way to turn off the wall. Count your strokes from the top of the “T”, tuck, dolphin kick your legs over in a half somersault, push off, turn over on your stomach, streamline, kick, break the surface, and swim.

Free–swim freestyle or front crawl

IM– Individual Medley. The order for the IM is butterfly, backstroke, breaststroke, and freestyle.

KOB or KOS–kick on back or kick on side, without the kick board

Lap– two lengths of the pool.

Length– one length of the pool

Long Course Pool– 50 meters in length

N/S– negative split. This is when the second half of a swim is faster than the first half. For example, in a 200 N/S the first 100 is slower than the second 100.

O — odd. For example for a set written as 8x75s O=stroke, E=Free, you would swim the odd numbers a stroke of your choice and the even numbers freestyle.

Open Turn–one way to turn on the wall, grab the wall, tuck yourself into a ball, throw one arm over your head, and push off.

OWS– open water swim. Swimming that’s done in a natural body of water and not a pool.

Perfect– concentrate on good form and not speed

Pull– use a pull buoy, paddles are optional, but not necessary

Repeat– repeat the preceding set as specified. No extra rest unless noted.

RI– rest interval or the amount of time to rest. Sometimes this is written as :30 RI or 30s rest.

RLR- red line run. Swimming drill where your run from the wall in the shallow end to the line that divides the shallow end from the deep end.

Short Course Meters Pool (SCM)– 25 meters in length (slightly longer than a 25 yard pool)

Short Course Yards Pool (SCY)– 25 yards in length

SI– swim interval, usually a slow, recovery swim in between sets.

SKIDS– stands for swim, kick, individual medley, drills, stroke. An example would be 300 SKIDS, so you would do a 300 of each: swim, kick, IM, drill, swim for a total of 1500 yards.

SKIPS- stands for swim, kick, individual medley, pull, stroke

Streamline– arms over your head, and you are as straight as an arrow leaving the wall.

Stroke–any stroke such as butterfly, backstroke, or breaststroke, but NO Freestyle

Times– written as :30 (30 seconds) or 1:30 (for 1 minute, 30 seconds). Some sets are written as 4x100s on 1:30. That means that you need to swim each 100 of the set FASTER than one minute thirty seconds if you want to get any rest.

T-pace– this is the pace per 100 that you swam in your time trial.

TT- time trial. This is when you swim for time. It’s like a test.

W/D or sometimes C/D– warm down or sometimes cool down, depends on where you live. This is at the end of the workout to slow your heart rate down.

W/U — warm up. Gets your heart rate up before the main set.

U/W– underwater recovery. The recovery phase of your stroke is done underwater instead of bringing your arm out of the water. This helps with your arm turnover and speed.

Pool Toys 

Fins–help develop your kick. I recommend short fins that will help you flex your ankles for more effective kicking.

Kick board–use this floating board for kicking and other drills

Paddles–help you catch the water, but are not necessary

Pull Buoy– goes in between your legs so you can focus on your pull. They also make pull buoys that will lock your ankles in place so you don’t have to focus on squeezing your legs to hold the buoy.

Snorkel–when you are concentrating on your stroke and head position while swimming. This way, you don’t have to turn your head to the side to breathe.

If you know of any other swimming terms or abbreviations, please add them in the comments below. Thank you! 

How to Change a Flat Tire

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Yes, that’s my road bike, Bia, off the trainer and appearing to be dead on the basement floor. I had an hour and a half ride planned, my podcast was ready to go, I logged into Zwift, and set my watch to view my heart rate. About ten minutes into the ride when my heart rate should have been up in zone 2, it kept dropping to zone 1. Frustrated, I switched gears to make it harder to pedal and increased my cadence. Nothing happened until I got off of my bike and realized that the tire was completely and totally flat even though I filled the tube moments ago.

I had a few choices: go to the Y and pedal away on the spin bikes, leaving the flat for later, or taking the rear flat tire challenge head on and learning once and for all how to fix a flat. I took the challenge. I repaired the flat all by myself, and then, I finished my ride before heading up to my local shop to purchase some spare tubes for Bia and Ikaika, just in case.

If you’re like me and nervous about changing a flat, go to your local bike shop when they do bike maintenance clinics or watch a helpful video like the one below. And, above all else, practice often.

On the Main Line at Trek Ardmore, check out this event:

Ladies’ Night Out

Here’s an excellent video (I’m not affiliated with Trek, but they do have great information; I really wish I could get paid for advertising for them, but I don’t).

How to change a flat video