Before Morning Coffee

I started running in 2010 when we moved back from Japan, even though I dabbled in the sport while doing run/walk intervals along the Odakyu Line that stretched out from the center of Tokyo to Kamakura. It was the only flat road, and I would go back and forth from our house to the local playground. Phil would run with me when we started, offering encouragement, even though I ran/walked super slow. If he ran ahead for a mile or so, he would come back to check on me before heading father once again. By the time we moved back to Florida, I ran my first ever 5K race without walking.

Since then I’ve added triathlon when my friend, Cathy, found out I used to swim in high school. She wanted someone to go to the pool with her because she knew that if she made plans to meet me there, she would show up without fail. It was a 50 meter indoor pool, so I couldn’t pass up the opportunity to swim there, being a much better swimmer than runner. We would go twice a week and swim 1600 meters for the swimming gods before hopping out. I also ran with her every day at 6:00 AM and the whole 6@6 group, and after many runs, she convinced me to get a road bike since I was already swimming and running–why not add the third sport of cycling?

And, that’s just what I did. I bought a used road bike for $500. I then went on my first road ride with Cathy and Gene to the Norfolk International Airport and back and just about died trying to keep up. Within a week, I got myself a pair of road shoes, clipped in, and proceeded to fall a few times while practicing in the apron of our driveway. The kid came out and drew chalk outlines of everywhere I fell so that our driveway looked like a crime scene.

I’ve managed to stay on my bike more often than not, and have kept up with swimming and running, but it’s way easier to get out there when you have friends waiting for you in the cold, pre-dawn hours. Marianne is that friend. We typically run at 5:00 AM to beat the traffic, the heat of summer, or crowded streets during COVID, and she’ll ride with me for miles in winter as we chase the sunrise to the city and back. One thing we always do is get coffee afterwards, which makes all of that hard work in the cold, the dark, the windy, the rainy, the snowy, totally worth it. We’ve talked about just meeting for coffee at 5:00 AM, but I’m still asleep at that hour because it’s the running or the cycling that wakes me up so I can really enjoy the coffee.

Throughout my time in this sport, meeting my friends in person or virtually has helped me get out of bed when I would rather hit snooze. Because most days, I’m not motivated to be getting up at 4:30 AM, and there are many times I hope to see a text from Marianne before 4:30, saying she can’t make it. I often stare at my messages with one eye open, hoping to see that cancellation text that will never come. So I shut off my alarm and get up for the run or ride before coffee.

First Day

About once a week or more, I’m up at the bike shop, chatting with Anthony about upcoming rides and bikes. It’s always about the bikes. During the past year, I’ve been a Trek Women’s Advocate for my local shop and have led rides, planned events, and made videos about bikes with the goal of getting more women out on the road and trails.

Because when more women ride: more families ride, more kids ride, and more people will continue to ride. Women are the forces of change in the cycling world.

Now, I am still the women’s advocate for the store, but I also work there. Yesterday was my first day, and I’m thrilled to be able to talk to other cyclists who come into the shop about bikes, bike accessories, and how to properly fuel while out on a ride. If you have questions, I may not have all the answers, but I’ll learn more and more about bikes as time goes on.

Of course, I’m still coaching athletes, who I often see at the shop. Ride on!

Garmin Varia Radar

The road calls–the wind in your face, the long downhill to the river, the curling country road winding through trees. My wheel traces the line to the left of the shoulder on smooth tarmac. This is why I love riding. It’s mediation in motion.

But, at the forefront of my mind is when will a driver approach me, how fast, how close? Will the driver be distracted on the phone? Are they speeding? Do they hate cyclists? I checked my lights before leaving, so I know I’m seen if a driver is looking. I got my wallet, my keys, and my phone for emergencies, a fully stocked saddlebag, and my helmet is secure. I also have incredible hearing–just ask my former students about how I knew they dropped the f-bomb on the other side of the room during group work time. Yes, I heard it. Yes, I will acknowledge it and let you know. Yes, I’m emailing your parents about your language in the classroom.

Even with all of this, it’s really hard to hear if a driver in any vehicle is approaching me from behind until that driver is right there, whizzing by me too close, the slipstream nearly pushing me off the road. Yikes. That’s happened too many times to count and almost gives me a heart attack every time. Too many of my friends have been hit by drivers who say “the cyclist came out of nowhere!” Umm… we’re on the roads. A bike is a vehicle. I have lights. I signal where I’m going. I follow all traffic laws. And yes, I ride in the lane, three feet over from the shoulder line to avoid all kinds of debris and rough pavement in the shoulder.

The newest device I’ve added for extra safety is the Garmin Varia Radar. It won’t prevent a car from passing too close, or heaven forbid, from hitting me, but it alerts me that a driver is coming fast or slow before I can even hear or see that vehicle. Seriously. If the car is moving at a normal speed, I will see an orange ball of light move closer to me (I’m the light at the top of the display) until the driver passes me, and then the light will go green. If the driver is speeding like a bat out of Hades, the ball of light flashes red, so I can move my ass over to feel better about it and pray they’re not distracted.

I decided to purchase the radar and display even though I have a compatible bike computer (Garmin Edge), so that when Phil rides with me, he will use the display, and I can use my bike computer for one radar that’s on the back on my bike. The radar only picks up Phil or another rider if they are really close behind me and riding fast. If I ride next to Phil or he’s ahead of me, my radar will alert both devices so I don’t have to call out “car” all the time because he gets an alert too.

Always ride with lights (the rechargeable ones so they are bright), helmet, a stocked saddlebag, phone and emergency information, and add the Garmin Varia Radar for even more safety. I won’t ride on the road without it. Ride on.

Here’s a link to the Garmin Varia Radar, which just so happens to be on sale. It doesn’t include the display, but if you have a compatible bike computer, you don’t need it anyway. I bought mine from Bike Closet, and got the radar and display for $200, regular price is $300 for both the display and the radar.

https://www.amazon.com/Garmin-RTL510-Cycling-Rear-Approaching-Vehicles/dp/B07C9PKSCK/ref=asc_df_B07C9PKSCK/?tag=hyprod-20&linkCode=df0&hvadid=241970631835&hvpos=&hvnetw=g&hvrand=17535552648306564026&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9007245&hvtargid=pla-571923818875&th=1

What’s in Your Saddle Bag?

When I first started riding, I knew I needed a helmet and a bike pump, but other than filling up my tires, I literally carried nothing else with me. That has certainly changed with what I keep in my saddle and downtube bags.

Here are the basic things you should have in your saddle bag

The necessities for basic mechanicals are pictured above for a standard road bike or tri bike. A spare tube is crucial for when you get a flat, but take it out of the packaging, coat it in baby powder, and wrap it in plastic wrap to make it easy to stash in your bag. The powder keeps the spare tube from sticking together in the heat (make sure the tube is the correct size for your bike). I do carry two CO2 cartridges just to have a spare, and I also have a valve to control the flow of CO2 into the tube.

When changing a flat, use the punctured tube to wrap around the CO2 cartridge because it’s going to get cold. In addition, I carry handlebar caps, a multi-tool, tire boot, and quick links. The tire boot is for a large hole in your tire and prevents the tube from poking through, which can cause another flat, and the quick links can be used for a broken chain to get you home.

Tubeless and Disc Brake Extras

If you ride a tubeless set-up, I recommend gloves or a rag, for the sealant that will inevitably leak out, and bacon strips to plug a hole in your tire. The bacon strips can be used for small punctures, but if the damage is too big, you’ll have to take the tire off, add a tube, and patch the hole before riding. Most of the time, a bacon strip and refilling the tire will do the job–one of the advantages to riding tubeless. I cut the strips in half since I have road tires– bacon strips were originally designed for knobby mountain bike tires. If you have disc brakes, use the spacer when you remove the wheel to keep the brake pads separate in case you accidentally squeeze the brakes.

Close-up of Quick Links and Tire Boot

Always do a bike safety check before your ride, and if you really want bonus points, make sure your lights are charged the night before. For those of you with electronic shifting, check to see that your bike is all charged up too.

Saddle Bag and Downtube Bag all packed up!

For short rides, everything fits in my downtube bag, but for longer rides over two hours, I add another tube and carry a total of three CO2 cartridges along with plenty of snacks. Ride safely!

Comment below with your must-haves for your saddle bag.

Bike Safety Check

One of the most important things you can do before any ride is a bike safety check. Many mechanical issues can be detected prior to heading out the door for that awesome ride. So, take a few moments, watch the video, and always do a bike safety check when you go to fill those tires.

Comment below with your favorite snacks and saddle bag items! I’m doing a post about what’s in your saddle bag next time.

Transition Set Up

A few of my athletes are racing some smaller triathlons that weren’t canceled in 2020, but transitions are always good to practice because transition time is free time.

Make sure your area is neat and organized at the wheel of your front bike tire and always rack your bike by the nose of the saddle. Take no more than a foot of space and use a bright towel to place your gear on. See the video for how to set up your stuff:

  1. Walk through the transition area from the swim to your bike, from your bike on the rack to the “bike out”, from the “bike in” to your spot on the rack, and from the rack to the “run out”. Know where your gear is inside transition at all times.
  2. Preview the courses whenever possible. Most bike courses are open to traffic, so knowing where road hazards and intersections are located is a good thing.
  3. Study the swim course and know where you will start if it’s a mass or wave start, or where you will seed yourself if a few swimmers enter the water at a time.
  4. Make sure all your gear is in good working order and that you get to transition early.
  5. All of your nutrition for the bike should be placed on your bike when it’s racked.
  6. Practice putting on your gear and taking it off. I like to tell athletes to get dressed from toes to head or head to toes so that nothing in forgotten.

That’s about it! I hope you enjoyed the video with the cheesy paneling and the view from the floor. I’m mostly off to the side, which is where I like to be.

What Motivates You?

It’s 4:30am, and my alarm is going off for the third time. I set it for three different times in case I accidentally turn one of the alarms off. 4:03am. 4:20am (because it’s funny for this former high school teacher who’s students got a kick out of this particular number and begged to write the date on the board). 4:27am. I choose weird times so my brain doesn’t know when to expect the early wake up.

It doesn’t matter. I’m up at 3:50am.

Anyone who knows me well, knows that I love to stay up way past midnight and get up no earlier than 8:00am. That’s all changed with trying to fit in triathlon training around family and work schedules. Getting up early ensures that I get at least one of my two to three workouts for the day completed.

So, how do I motivate myself? Lots of ways! Please add some comments below and tell me how you motivate yourself to workout early in the morning, after work, or even late at night:

  1. I lie to myself. “It’s not that early.”
  2. New gear helps: “I get to wear my new swimsuit today!” Woohoo! Or, “I get to test out my new shoes, watch, tights, shirt, hat…”
  3. I joined US Masters Swimming, so my coach and teammates will wonder where I am if I miss a practice.
  4. I organize a 5am Meet Up run, so I know my running buddy is waiting for me on the corner at 4:45am in order to run up to the meet up location. No kidding. I used to think 6am was early.
  5. I get to show off my race gear. Yeah, I like to silently brag while wearing my Ironman Maryland cap.
  6. Strava will show that I didn’t train today.
  7. My friends on Garmin will rack up more miles than I did.
  8. I can go to Starbucks later and get a mocha and not feel that bad about it.
  9. I have a race or event to train for, and if I don’t workout, I won’t be ready.
  10. I can watch the sun rise while I run.
  11. I can run or bike through a new neighborhood or check out a new trail.
  12. I overcome my fears and know that anything is possible, especially in the open water.
  13. I meet the best people through triathlon and running.
  14. I can post another swim, bike, or run post on Facebook because that’s what I do all the time besides writing, reading, gardening, doing crafts, drinking decaf coffee, eating chocolate, or driving the kiddo to gymnastics.
  15. I am going to realize my dream of kicking butt into my 90s. Keep moving!

What motivates you? Leave a comment below!

Post Ironman Blues

I’ve eaten too much leftover Halloween candy. Bia hasn’t moved from where I left her after the race, front tire askew against the basement wall. I dust off my bikes every now and then and spin the pedals, but they haven’t moved more than that. I feel like I’ve abandoned Ikaika and Bia. I struggle to go on a run because I’m sick and tired of feeling slow with faster runners passing me as they huff and puff up the hills on the trail. That’s when the “I don’t care” attitude sets in, and I pretend I wan’t passed.

Swimming and strength training have been my salvation at least, but I haven’t done much else. I love the water and hearing nothing but bubbles as I fly in between the lane lines. 

I haven’t signed up for any races next year as I’m staring at the winter wonderland outside my house while I type this, hot cocoa in hand after eating more than my fair share of the kid’s chocolate stash. I just don’t want to train for anything after being so focused the last two years on the half in 2017 and then the full Ironman in 2018. I’m done. Or D-U-N done because I’m too lazy to spell.

Post-race blues are real. And if you experience this, it’s totally normal. If you don’t, then you’re a freak of nature or something. So, to deal with these post-race blues, I plan to do the following: 

  1. Plan out my race schedule with family stuff in mind for next year. I’ll sign up in a few weeks to make it all official. 
  2. Be thankful that I can race and focus on strength training and doing what I love the most: swimming. 
  3. Take care of myself first. I already went to the doctor for an ongoing ear infection and saw a podiatrist about my foot issues. Rest and recover. 
  4. Enjoy the ability to bag a workout or put everything down to do something revolutionary like read a book while sipping cocoa, finish my painting, or finish revising my book for publication. 
  5. Give presents to others–this makes me really happy. 
I like brown paper packages and surprises. Keep checking back for freebies! 

Surry Century Ride

SurryCentury

The Surry Century Ride on September 8 was my second century ride of the summer while training for Ironman Chattanooga. My friend, Catrina, suggested the ride because it was perfect timing in our training schedules–she’s training for Ironman Maryland the day before Ironman Chattanooga.

This ride is in it’s 26th year in rural Surry, Virginia on rolling country roads through lush farmland. Compared to my last century on July 28, I would have to say that this one was a success: I didn’t get hit by a car, I didn’t get lost, and I didn’t get a flat. And I finished all 102.41 miles of the three loop course.

The three loops for the full century was an ingenious idea compared to one incredibly large 100 mile loop because after each loop, I could return to my car to get anything else I might need, fill up on more food, or refill my water bottles. The first loop was 50 miles, the second was 28 miles, and the last loop was 23, which made tackling all 100 miles mentally manageable. The long 50 mile loop had three rest stops, and the two shorter loops had one rest stop half way through the ride. All of the stops were well-stocked with homemade and store-bought goodies: the banana pudding was a favorite.

My goal for the ride was to keep my heart rate in check. Sure, I could have gone faster, but for the Ironman, I must be in zones 1-2, and that’s exactly what I did. I averaged 14.7 mph for the full century– all despite the hills, a headache that began around the three hour mark and intensified, menstrual cramps that made me want to double over the on bike, and hot and humid conditions. Even though I kept getting blasted by bursts of hot wind over the fields, my heart rate stayed within the required zones. I’ll call that a win! My speed for zones 1-2 used to be in the 12-13 mph range, but now I’m close to 15mph for a century in the heat and humidity with some hills thrown in. Let’s just say that I am pleased. I could have easily gone the 14 miles more that are in Ironman Chattanooga’s bike course, and I would still have time to enjoy the full marathon run afterwards. Because I can run on tired legs for pretty much forever.

I made sure that I fully enjoyed this ride: I rode with five guys riding in a pace line, maintaining 17 mph and weaving in between the tires, I rode slowly with some single riders needing a boost, and near the end I made sure to ride in aero to cut through the relentless wind while going uphill without a care in the world for my speed.

Thank you to those pace guys who let me join them for awhile and were confident that I could keep up–the Star Trek jersey one of you wore was perfect. Thank you to Arnett who was a pink beacon of hope in the distance when I saw absolutely no one else on the second loop through Chippokes Plantation State Park and thought a bear and her cubs would come lumbering out of the woods; I’m glad I caught up to you! Thank you to one of the ride organizers who rode me into the finish and chatted the whole time.  Thank you to Michael who could read the cue sheet expertly while riding and made sure we were on course. A BIG thank you to Catrina for recommending the ride and for keeping me on the right track at the very beginning  (you rocked those hills and rode FAST). And, thank you to Phil and Sophia who support me through all of this crazy Ironman training. No one does anything alone. Ever.

USAT Nationals

 

Cleveland is my home town, so when USAT decided to hold Nationals for 2018 there, I was beyond thrilled. Two of my athletes were also competing as well, which meant that a trip to Cleveland was in order.

If I’m not participating, I love to be a spectator for these events. The weather leading up to Nationals looked iffy at best with thunderstorms in the forecast, but by race day the skies cleared, and the Lake was deemed safe for swimming after high bacteria levels from storms forced beach closures on Tuesday.

At 7am on race morning, the water was calm like glass. That quickly changed–winds picked up and hacked at the smooth surface, creating greater than two foot choppy conditions far away from shore where athletes cut through the water. Sighting with water slamming your face from every direction is nearly impossible, yet the swim went on for over two hours with staggered heats to prevent bike traffic and congestion on course.

I set up the app to track my athletes, got coffee, and sat down on the rocks near the Lake to watch the swim. From the rocks, I could see where the bike and run courses seemed to overlap from the Shoreway to the trails below, which made this event very spectator-friendly. The Lake was clear from my vantage point revealing the rocks hidden below. But don’t let the calmness fool you–Lake Erie is one of the most treacherous of all the Great Lakes with an average depth of 55 feet and a max of 210 feet combined with a nasty undertow that has pulled many swimmers offshore and has swallowed numerous ships en route to interior ports. One man from Oklahoma died during the race and was found floating at the surface, rendering CPR useless. He was pulled out by the US Coast Guard who did their best to resuscitate him. (I didn’t find out about this until after I got home since I was already waiting for one of my athletes to exit the water).

Because of the location at Edgewater Beach, I was able to see each of my athletes finish the swim and locate them on the bike and run course. This was a challenging race with one of the hardest swims I’ve ever seen combined with hills on the bike and run. Athletes who competed in this event are tough, just like the city of Cleveland.

Cleveland is the kind of town that gets up when it’s knocked down, and this event is part of the revitalization of this rust-belt city.  I hope that all of the athletes enjoyed Nationals, despite its challenges and tragedy, and will come back to visit the city to appreciate its museums, especially the Cleveland Museum of Art, the Rock-n-Roll Hall of Fame, the restaurants, the West Side Market, Playhouse Square, and much more. If you are an athlete visiting the city of Cleveland, bring your gear! Cleveland has hundreds of miles of trails and roads through the Cleveland Metroparks and along the Towpath for the Ohio and Erie Canal. I’m happy that USAT chose Cleveland to host Nationals, and I’m proud to be born and raised in this great city.

Congratulations to my athletes for competing in a tough race with the best in the nation!

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