Realizing Your Potential: Getting Faster in Your 30’s with Expert Coaching and Consistent Training

October 3rd, 2023 by JoAnn Cranson

By Jeremy Sikkema

Triathlons are a test of physical and mental endurance, requiring participants to excel in swimming, biking, and running. While many may believe that aging marks the decline of athletic prowess, this could not be further from the truth. With the right guidance and a commitment to consistent training, athletes can not only maintain but also enhance their performance in triathlons.

In your 30’s, you might have more responsibilities and a busier schedule because of items such as kids and work. This makes the quality of your training sessions just as important as the quantity. By having a good coach and consistently following a training plan I have been able to go from a middle-of-the-pack athlete to one that is competing at the front of the race in both short and middle-distance triathlons.

In 2015, at the age of 30, I completed the Shermanator sprint triathlon, finishing in 27th place with a time of 1:07:48. While this was already a respectable feat, fast forward eight years to 2023, and I emerged as the overall winner of the Shermanator triathlon, completing the race in 53:32. The result is an example of the potential for improvement, even as one progresses through their 30s.

The Consistency Factor

While talent is undoubtedly important, consistency is the true cornerstone of success in any athletic endeavor. Maintaining a consistent training routine becomes even more critical. Here’s how consistent training impacts your triathlon journey:

  • Building Endurance – Consistent training gradually builds endurance, which is crucial for completing the varying distances of a triathlon. Regular sessions condition your body to handle the demands of the race, preventing burnout on the big day.
  • Muscle Memory – As you repeat the three disciplines of swimming, cycling, and running, your body develops muscle memory. This means your movements become more efficient, leading to improved performance and reduced energy expenditure.
  • Moderating Plateaus – Progress isn’t always linear, and training plateaus are common. However, with consistent training, you can push through these plateaus and continue to see improvements over time.
  • Injury Prevention – Consistency also plays a role in injury prevention. Gradually increasing your training load with regularity allows your body to adapt and grow stronger without succumbing to overuse injuries.

The Power of Coaching

A key factor in accelerating your progress in triathlons is the presence of a skilled and knowledgeable coach. Coaches bring a wealth of experience, technical expertise, and personalized guidance to the table, tailoring their approach to your individual needs and goals. Here’s how a good coach can make a significant difference:

  • Customized Training Plans – A coach will design training plans that align with your current fitness level, taking into account any pre-existing conditions or limitations. This tailored approach minimizes the risk of injuries while maximizing progress.
  • Goal Setting – A coach helps you set realistic yet challenging goals, breaking down your long-term objectives into smaller, achievable milestones. This approach keeps you motivated and focused on continuous improvement.
  • Technical Expertise – Triathlons require mastering three distinct disciplines. A coach can refine your swimming technique, enhance your cycling efficiency, and optimize your running form. These technical adjustments lead to improved overall performance.
  • Monitoring and Feedback – With regular assessments and feedback, coaches ensure that you’re on the right track. They can analyze your performance metrics, suggest adjustments, and provide insights for ongoing enhancement.

Training Smarter, Not Just Harder

First Triathlon

In 2018, I undertook my first half-distance triathlon at the Grand Rapids Triathlon, completing the race in 5:30:33. Five years later, in 2023, a dramatic change in results unfolded when I crossed the finish line in 4:44:32. The highlight of this journey was the biking segment that allowed me to bridge to the front of the race and enter T2 in second place.

Embarking on a journey to complete and/or get faster at triathlons as you age is a testament to your determination and commitment to self-improvement. Through the guidance of a good coach and consistent training, you can shatter the misconception that age hinders athletic achievements. Remember that progress might be gradual, but each step forward brings you closer to realizing your full potential as a triathlete.

So, lace up your running shoes, hop on your bike, and dive into the pool with renewed vigor. With the right mindset and consistently following a well-structured approach, you can thrive as a triathlete well into your 30’s and beyond. The finish line awaits – and it’s never been closer.


Can Mere Mortals Learn Anything From The 2023 Tour de France Stage 16 Time Trial?

September 21st, 2023 by JoAnn Cranson

By: Jay Campbell

On July 18, 2023 the top cyclists in the world raced a 22.4 km time trial on a hilly course that ended with a 2.5 km climb at 9.4%.

You can watch the highlights here: https://www.nbcsports.com/watch/highlights-2023-tour-de-france-stage-16

These are my takeaways for us mere mortals trying to get faster at the cycling leg of a triathlon.

  1. Workout in the aerobars as much as you can!!! There is a very old study that measured peak power in upright and aero positions for elite cyclists vs. triathletes. Triathletes had higher peak
    power in the aero vs. upright position while it was the opposite for cyclists. [Peveler, W. et.al. Effects of Training in an Aero Position on Anaerobic Power Output, J. Exerc. Phys., 2004 7(5), p.
    52.] Not surprising. Athletes are strongest in the position they train in. I am continually amazed at how many of the Tour de France cyclists “sit up”; during the time trials, but then that is how they race and train. It shouldn’t be surprising however that the winner of the time trial stayed in the aero bars all the way through his final sprint. It is the most efficient position IF YOU HAVE TRAINED FOR IT. I know training in “aero” is not possible when riding with groups. But, with all the time most of us spend on a trainer, there is no excuse for not doing the bulk of that in aero.
  2. If you have the cash, buy a rear disc wheel, aero socks, and aero helmet. Every rider in the time trial was outfitted with this gear (actually I think I saw one rider in a road helmet). The aero advantage of these items has been shown in the wind tunnel on a wide variety of riders. In triathlon we still do not have the limitations on sock height that the Tour has. I am convinced that just about any sock is “aero” and the more sock the better. So pull on those full length compression socks if you don’t mind having a long transition (or are doing a duathlon.) If you are in the market for an aero helmet, check out Smith’s helmet –“Jetstream TT” helmet.  The innovative helmet (“Redeemer”) worn by the Uno-X Pro Team at the Tour is on a whole new level – very unusual design and is not available to the public yet.
  3. Wear long-sleeves? About 90% of the riders had long-sleeve speed suits despite temperatures close to 90F. All of the top 5 finishers had long-sleeves. OK…maybe you are not ready for that, but at least go short sleeve vs. sleeveless. The aerodynamics on this are well established. I have seen some “arm-coolers” at Nationals. They are worn like arm-warmers but are well-ventilated and aero.
  4. Workout in the aerobars as much as you can!!! DIDN’T I ALREADY SAY THIS? I tried to count the number of riders who switched from a time trial bike to a road bike for the final climb. [A bike change in the middle of a stage of the Tour is not that unusual.] I estimate it was about half including the #2 finisher, but not the other four in the top five. Switching to a lighter bike when gravitational forces predominate over aerodynamic forces often makes sense. I also tried to determine under what conditions riders “sat up” or “stood”.  Generally, they “stood” when
    speeds dropped below 10 mph (only on one very steep section) and when sprinting at the end.  The best time trialists were only coming out of the aero bars when their speed dropped below
    16 mph. Many riders “sat up” when their speeds dropped to 20 mph. However, even at 16 mph there is significant drag making the aero position beneficial (IF YOU HAVE TRAINED FOR IT). I have heard arguments that it makes no sense to “stand” for the final 100 meters of a time trial as the increased drag wipes out the additional watts generated by standing. Maybe the winner of the time trial believes those arguments, as he remained in the aero bars during the final sprint. He was the only finisher I observed who chose to do that.

HERE IS A DRILL: Do a hilly workout while staying in the aero bars the entire time. It is true that when you are going very slow up a hill there is little advantage to be in the aerobars, but it will make you stronger in the aero position. You will be like the triathletes discussed above who actually have a higher peak power in the aerobars vs. upright. Now you can reserve “sitting up” for the occasions where you need to stretch or slightly change muscle groups.

To answer my own title-question, there are a few things triathletes can learn from the Tour de France Pros. But your time is better spent watching the triathlon pros. Only triathletes would think of stuffing a water bottle down the front of their jerseys to get more aero. (See Gustav Iden.)  https://www.triathlete.com/gear/bike/expert-tested-the-water-bottle-jersey-trend-produces-shocking-
results (607) Fast or Fiction: Does a bottle down the front of your kit make you more aero? – YouTube.

Now get on the bike and in your aerobars!

 


Weightlifting: A Guide for Seniors

July 25th, 2023 by JoAnn Cranson

By:  JoAnn Cranson

What is happening to me? I’m still very active, walking, running, cycling, swimming, playing with the grandkids, yet…. I’m not as strong as I was a few years ago!! The inconvenient truth is that we lose muscle mass as we age into our late 50’s, 60’s and beyond. By the time we are in our 80’s statistics show some have lost over 30% of our muscle mass!! What?? No wonder it is harder to get up that big step or balance oftentimes feels off.

If you feel this way, you’re not alone.  I’m fighting this muscle loss, too. To combat Osteoporosis, balance issues, muscle loss, slower metabolism and to increase calorie burn, I’ve found that the best thing to do is WeightLifting. I realize many women are not keen on this.  But you also want to stay active, burn fat, strengthen bones and have good balance as you age, right?

I’ve weightlifted off and on in the past to get faster at cycling. This year I knew I needed to do it for more than cycling, I needed to do it for my overall health. The weightlifting, whether at home or in the gym, is not simply for toning. To increase muscle mass, you must lift somewhat heavier weights. Now this doesn’t mean you are lifting like a body builder, but small weights doing it fast with lots of reps will not work either.

I’m here to remind you that it’s never too late to start!!  I was listening to a podcast about lifting and learned about a study that was done on 90-year-olds that had not lifted weights before they entered this study.  After 12 weeks of lifting two times per week, they all showed significant improvement.  Click here to review the study.

Before you start weightlifting you should:

  1. Check with your physician before anything else to make sure you are healthy enough to be lifting weights.
  2. Ideally find an experienced trainer to get you started. (Athletic Mentors can work with you in their gym or remotely).
  3. Develop a training routine.  Do strength training 2 to 3 times per week (make sure to have a day of rest in between – even once per week is better than nothing). Normally you will do the same exercise for one or two sets starting with 6 to 10 repetitions, then as you build strength you can do 3 or 4 sets. I normally do between 6 to 9 different exercises per workout. Between sets I rest about 1-1 ½ mins depending on how strenuous the exercise was.
  4. Get a weightlifting buddy.  You can encourage each other.  Alternate taking turns and you will get your rest break while your buddy is lifting.  Watch each other and help your partner keep good form when lifting.

Tips:

  • Lift the weight slowly; lift to a count of 4 and lower to a count of four. Start with 3 to 5 lbs., then hopefully over an extended period of time you can build up to 10, 15 or 20+ lb. weights depending on the exercise. You should be able to feel your muscles having to “work” when lifting.
  • Don’t use other muscles to compensate when you are lifting. If you can’t help compensating, then do less repetitions or use lighter weight until you gain more strength to only use the muscle you are using in the movement.
  • Tighten your abdominal muscles to help protect your back from strain. The great thing about strength training with dumbbells or other free weights is that it is also working your “core” muscles – abdominal area – which is a great help with balance.

If your doctor has advised you that you have osteoporosis or are in the beginning stages, it is super important to begin strength training right away and stick with it. Strength training can help prevent bone loss and can even help build new bone. You will need to focus on hip and back exercises as that is the most damaged by bone loss. Here is a good website to give you professional advice on lifting – https://www.webmd.com/osteoporosis/features/weight-training

For the cherry on top, weight lifting increases your metabolism, burns fat/calories not only when you are exercising but afterwards. Check out this article about it, https://www.shape.com/fitness/workouts/strength/calories-burned-lifting-weights

When I’m lifting consistently I see significant improvement in my strength, balance and calorie burning too! Give it a try and don’t let your age get in the way of your overall health and feeling strong!

 

 


Mid-Season Break

July 14th, 2023 by JoAnn Cranson

By: Christina Vipond

Most sports have an off season which allows an athlete to have some well deserved time to take a physical and mental break. The off season also allows an athlete to return to basics, work on building a strong foundation and work on skills.  For cyclists, this may be difficult to schedule into the season as there are so many opportunities for training and racing the entire calendar year. Gravel racing alone runs from March through October. Cyclocross season takes over from there and fat tire races happen all winter long. There is also mountain bike racing, crits and indoor racing.  For many athletes, training and racing an entire season is not an issue. For other athletes, it may be beneficial for not only an end of the season break but also a mid-season break. 

Photo courtesy of Rob Meendering

A cyclist usually plans the race season around  peak or big events mid season and at the end of the season. Training and racing up to those events helps prepare for peak performance. Peak performance requires a huge amount of energy and focus. Most people can identify acute fatigue, this is what is felt after a hard workout. Athletes can generally recover quickly with nutrition and rest. However, it can be more difficult to recognize chronic fatigue which accumulates over time. It’s a slow build up from stress on the body’s systems, physically and mentally. By mid-summer, an athlete may have been training and racing for months to prepare for a peak event. A well timed mid season break following the event can be beneficial for the second half of the race season.  

It may seem counterintuitive to take a break in the middle of the race season. However, many studies show fitness will not be lost with a short break (up to 10 days) and can help avoid burnout and injury. A mid-season break is different for each athlete. Some athletes may require only a small break, while others may require a few days completely off the bike. Just like the end of the season, a mid season break is a good time to focus on basics such as proper sleep and nutrition. This time can also be spent with easy activities such as walking or gentle stretches. This period can be followed with a few days of short, easy rides. 

After the mid-season break, it is time to start rebuilding aerobic capacity, endurance, and mental focus. A structured training program is key to the overall performance and health of an athlete during the entire training and racing season. Be sure to talk with your coach at Athletic Mentors about your program, stay strong, stay focused and have fun the entire race season!


Race Weather

June 8th, 2023 by JoAnn Cranson

By:  Christina Vipond

In training or racing, the only thing we know for sure is that we won’t know what the weather will be until we are on the start line.

Race season typically begins in March. We could get lucky and have a warm, dry day or we could get snow or cold, rainy weather. Usually, the morning is cool and may or may not warm up so having kit ready for any weather is essential.  

Some athletes can tolerate colder weather, others aren’t so lucky. Thankfully, the technology for clothing is such that it allows for layers of clothing to be worn without affecting movement required for racing. Drinking warm liquids before and during the race can keep the body temperature warm. Its is also a good idea to consider eating more carbohydrates if you are a person who shivers as shivering can break down glycogen.

The opposite side of the spectrum is intense heat. The last week of May was unseasonably warm in Michigan with temperatures reaching upper 80s and into the 90s for an entire week. There have been studies done that show just 10 days of heat acclimatization training improves time trial performance and power output when racing in intense heat. Unfortunately, that isn’t realistic with the unpredictable and inconsistent weather. Other studies have shown that aerobic fitness is an effective strategy for heat stress. An overall aerobically fit body can keep blood flowing and keep the heart pumping blood to muscles in all temperatures. 

Drinking plenty of fluid seems obvious but drinking too much water can lead to a condition called hyponatremia. Drinking too much can dilute blood sodium levels which can cause athletes to collapse as well as more severe health issues. Urine color is one indicator for hydration. Clear urine along with high volume can indicate too much hydration. However, if urine is  dark or low in volume, this could indicate dehydration. When an athlete is dehydrated, blood is sent to the skin to increase sweat for cooling. This means less blood is going to muscles to deliver oxygen and nutrients. This can cause muscle cramps, decrease power output, increased heart rate and increased breathing. 

Not only is drinking important in heat but eating can be affected as well. Hot weather can also decrease appetite as well as upset stomachs.  Liquids with drink mixes, electrolytes or soft gels when racing can be helpful

Here are tips which may help race performance in extreme heat (may seem obvious but are good reminders):

  • Staying in the shade as long as possible when available. 
  • Use an ice sock.
  • Drink cold fluids before, during and after the race.
  • Do training rides in a warm environment (or without a fan if indoors). This is a good way to experiment with different drink mixes and electrolytes to learn what works for your body in extreme heat. 
  • Wear sunscreen, sunburns amplify heat stress and dehydration.

Weather can be unpredictable. Training for all types of weather to understand how your body responds to cold and heat as well as how to compensate is an important component to healthy racing. 


Why I Chose Triathlon

May 8th, 2023 by JoAnn Cranson

By:  Olivia Perrine

I got into triathlon by accident, all because of a twisted ankle. It was my aunt’s twisted ankle. She was signed up to race the Tri Goddess Triathlon with my mom in August of 2022, but after a training session that was a little too intense, she was left with a sprained ankle and unable to race. When my mom explained to me my aunt’s situation, she went on to say that, “I didn’t want to race alone, so I just signed you up.” That was on Monday, and the race was on Saturday. It wasn’t much of a heads up, but I didn’t really mind. Earlier in the month I had debated joining my mom and aunt anyways, but I never brought myself around to doing it. Now the decision was made for me. Despite being somewhat unprepared (I had done plenty of running over the summer but little to no swimming or biking), I was excited for the race. I am competitive by nature, I like to challenge myself, and it makes me happy to be active outside, so I knew I would have fun. 

I did have fun, and though I was sad my aunt couldn’t be there, I was glad that I got to participate. I was proud of myself for stepping outside my comfort zone to try something new and challenging. The whole racing experience was unlike anything I had ever done before, and it was thrilling. From the hectic transition periods, to running with jello-legs after biking, to running through the woods before the finish, I loved every second. I enjoyed the race, and knew it was something I would do again next summer, but I didn’t think about it beyond that. So when I was asked if I wanted to be part of Athletic Mentor’s triathlon team, I responded mainly with surprise. My only experience with triathlon was from the one race I did with my mom. I didn’t know that there were competitive teams for kids my age. But as I learned more about it and talked with my parents about what it would look like, I could feel myself getting excited. Being part of a team would mean that I would be more exposed to the world of triathlon, a world into which I had only a glimpse. Ultimately, I decided to become an Athletic Mentors triathlete to challenge myself, to supplement cross country, and because I want to do an Ironman some day. 

First, I decided to become a triathlete to challenge myself. It is easy for me to stay in my comfort zone and avoid situations that are new because they are uncomfortable. But when I avoid those new situations, I stay stagnant. I want to grow, learn, and improve, and no one can do that when they are avoiding change. Becoming a triathlete, though exciting, would be a challenge. Like any sport, it takes hard work to be good. For me, it would take hard work to get better at swimming. The process of improving will be uncomfortable at times. I knew this, and it initially was a cause for apprehension, but I soon realized it was actually a perfect opportunity to get better.

Another reason I wanted to become a triathlete was because I knew it would help me be a better cross country runner by making me stronger and giving me more race experience. There have been countless studies that show how cross training improves an athlete’s overall strength and prevents injury. This is because when you use your body in different ways you use different muscles. So instead of getting all my training from running (which is hard on the body and could lead to injury), I will get endurance work and strength from swimming and biking that will prevent injury. In addition to cross training, racing triathlons will benefit my cross country season by getting me more familiar with competing. Though the environment at a triathlon is different from a cross country race, it is still a race and will therefore help me become more comfortable with a race-atmosphere. The more competitions you do, the better a competitor you will be in terms of strategy and mental toughness.  

Finally, I chose triathlon because I want to do an Ironman some day. An Ironman consists consecutively of a 2.4 mile swim, a 112 mile bike, and a 26.2 mile run. Endurance sports are my strength, and I think an Ironman would be a great test of that strength. By starting triathlon training now, I will gain experience and build a training base that will prepare me for the Ironman training and race. 

Whether by action or by choice, no matter what your goals are, I have found that choosing triathlon is a fun way to challenge yourself.


Old Bike, New Life

May 2nd, 2023 by JoAnn Cranson

By Kathy Braginton

I’m old and rusty.  I creak and moan.  I feel deflated, but I know there is still life in me.  The road is a distant memory, but I dream of my wheels on the pavement and the wind rushing through my headset.  Day in and day out, I am dusty and downtrodden.  What opportunities could I provide if I was clean and tuned?  

My owner recently rolled me out of the garage into the bright light of day.  I was slow to move, but eager to see what adventure may await as I was loaded on the bike rack.  He dropped me off at an unfamiliar place, patted my seat, and went on his way.  As I looked around, I felt uneasy and out of place at first, but I soon realized that I was not alone.  Around me were many other bikes, some looked as oppressed as myself while others were not so gloomy.  We were all loaded into a trailer and I was soon dropped off at the home of a nice man.  He took me in his home, lifted me off the ground, and hooked me on his bike stand.  

What came next was truly euphoric!  I was stripped bare.  The dust was slowly and intentionally washed away.  New cables were run, my pads replaced, and all that was old slowly became new again.  My tires were pumped and firm in a way I had not felt in quite some time.  Could my old and rusty frame really have new life?  Could I truly be upcycled to provide a new sense of transportation freedom to a new rider?

Upcycle Bikes refurbishes used adult bikes and provides them to partner organizations serving refugees, shelter clients, and other community members in need of an affordable and accessible transportation option.  The mission of Upcycle Bikes is to make bikes accessible to community members with transportation challenges.

Founded in 2022, Upcycle Bikes all started with one well-meaning bike mechanic with a desire to impact his community in a new way.  Thanks to strong community encouragement and a group of talented and passionate individuals, Upcycle Bikes is now easing transportation challenges across Grand Rapids.  Upcycle Bikes partners with the following organizations for bike distribution:  Bethany Christian Services, AYA Youth Collective, Safe Haven Ministries, and Guiding Light.  Bethany Christian Services says the bike donations from Upcycle Bikes allows refugees to go to work, school, tutoring classes, and other activities without relying on the bus or volunteers for transportation.

Members of the Team Athletic Mentors – Masters West team are collaborating with Upcycle Bikes to assist in building and refurbishing used bikes.  In giving of their time and resources, TAM has as many as 12 members servicing bikes out of their homes.

Averaging 3-4 hours per bike to bring the bikes back into service, TAM volunteers have found it therapeutic in a sense to volunteer their time  and give back to the community.

Other ways the team members have volunteered their time:

  • Upcycle bike drives and bike deliveries.
  • Event volunteers to raise funds for the Upcycle organization.

Upcycle Bikes recently moved into their new home at 800 Monroe Ave NW,  Grand Rapids, MI  49503.  Their new shop will allow Upcycle Bikes and TAM volunteers to collaborate on their efforts to provide more bikes into the community.  Here are a few ways you can get involved with the Upcycle Bikes organization:  volunteer fixing bikes, volunteering at a bike drive, or attending an event. Don’t feel you need to be able to refurbish a bike in order to volunteer.  Do you have an unused bike in your garage?  Bike donations can be made at Upcycle Bikes (by appointment), REI of Grand Rapids, Pedego of Grand Rapids, Alger Bikes, and Aquinas College (Campus Safety).  Monetary donations can be made as well through their website or by sending a check directly to the organization.  Upcycle Bikes is a 501(c)(3), all volunteer, non-profit organization that relies on bike and financial donations to satisfy their mission.

Check out Upcycle Bikes website for more information on upcoming events and how you can give that old bike a new life:  www.upcyclebikes.org.  Follow Upcycle Bikes on social media to keep up to date on all their happenings:  Instagram, Facebook, Linkedin


6 Tips To Help You Keep Your New Year’s Resolution Into February

February 10th, 2023 by JoAnn Cranson

By:  Raquel Torres

The new year often feels like a fresh start and a great opportunity to change bad habits and establish new routines that will help you grow psychologically, emotionally, socially, physically, or intellectually.

Chances are at some time in your life, you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks.

According to statistics one third of resolutioners don’t make it past the end of January.

A lot of these resolutions fail because they’re not the right resolutions. And a resolution may be wrong for one of three main reasons:

  • It’s a resolution created based on what someone else (or society) is telling you to change. 
  • It’s too vague.
  • You don’t have a realistic plan for achieving your resolution.

Your goals should be smart. 

How to set achievable new year goals

Ever heard of a SMART goal? SMART stands for specific, measurable, attainable, relevant, and timely. It’s an acronym used a lot in business, and also one that fitness professionals rely on to help clients set doable goals. It’s also pretty handy for any New Year’s resolutions you’re mulling over right now. 

Making a goal SMART is a great tactic to increase your chances of actually sticking with it. For many common New Year’s resolutions—like exercising more, changing eating habits, and saving money—implementing this method can really help.

Whatever your goal is – the important thing is that you are on the right path to achieve it. Read through these tips to help you stick to your New Year resolutions and maximize your chances of not giving up.

  1. Start with SMALL goals

You may be feeling motivated and excited about your goal, but don’t let your ambition lead you to unattainable levels. If you want to try a new activity, don’t commit yourself to 5 times a week – start slowly and consistently so that your body and mind gets used to it, and build from there. Giving yourself the ability to meet your goal in small steps can help you avoid discouragement along the way.

  1. Seriously, get SPECIFIC with your goals

Setting small, specific goals also keeps you encouraged along the way—“Save money” is a good goal. But…how? And how much? Without some definable parameters, your best intentions can get lost in the shuffle. “The more detailed you can be—‘I’m going to save $30 a week by eating out one fewer meal’—the [easier] it is to stay focused on what you have to do to succeed,” each time you meet one, you have reason to celebrate your progress.

  1. BE REALISTIC

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now.

  1. TALK ABOUT IT

Don’t keep your resolutions a secret. Tell your mentor, coaches or friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivates each other.

  1. STICK TO IT

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient.

  1. KEEP TRYING

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.

Remember That Change Is a Process.

Those unhealthy or undesired habits that you are trying to change probably took years to develop, so how can you expect to change them in just a matter of days, weeks, or months? Be patient with yourself. 

Identify the right resolutions to improve your life, create a plan on how to reach it, and become part of the small group of people that successfully achieve their goals.

 


Meet Miriam Bretzlaff

February 9th, 2023 by JoAnn Cranson

By:  Miriam Bretzlaff

Hello, my name is Miriam Bretzlaff. I’m a 13 year old racer from Highland, Michigan attending Charyl Stockwell Academy Middle School in the 8th grade. I’ve been riding my bike ever since I ditched the training wheels but my first race was the MiSCA series 7 years ago and I’ve been at it since. I have hopped between a couple different teams throughout my riding career but my current MiSCA team is Orange Krush and this will be my third year racing with them. I’ve worked my way up categories over the years and in the 2022 season I won advanced middle school as overall champion. This year I am hoping to race varsity but JV is also an option I am considering. I have also done several other in-state races in the past such as Barry Roubaix, Ore To Shore, Iceman, and Peak2Peak.

This will be my first year racing for the Team Athletic Mentors Junior Development (TAMJD) and I am very eager for the upcoming season. I joined the team because I want to achieve my long term goals and improve as an athlete. I also believe TAMJD has a great support system and I have found many friendships on the team. One of the things I am most excited for is the opportunity to race out of state with a team racing with me, as well as the many gravel races I will get the chance to participate in. Another thing I am very excited for is the team’s annual trip to training camp in Brevard, North Carolina. The trails all over North Carolina have become a desired location for me and I just love riding out there with my friends and family.

Some of my other favorite places to ride are local trails such as Milford trail, Highland rec., and Settlers Park. I also love to visit places all over northeast Arkansas such as trails in Fayetteville, Bentonville, and Bella Vista. One of the local group rides that I especially like attending is the MiSCA sponsored BRAVE ride. BRAVE is an organization of female riders that meet up a few times a month to get to know each other, push each other, and overall just have a good time out in the woods.

My favorite race/race weekend is probably Ore To Shore. The trip up north is always a great time and one of the things I most like about this venue is the constant change in scenery. For example, the trail can change from single track to two track to gravel to road and right back to single track in the span of a couple miles! It’s a race that requires all kinds of skills.

If I end up racing varsity this season as a freshman I will be competing against lots of girls older than me and who possibly obtained more riding experience. Knowing this, my goal for MiSCA is to finish every race and make it on the podium at least once. Some of my other goals non-related to MiSCA are keeping up with my training plan and balancing efforts and rest without overdoing one or the other.

A new thing I’ll be trying this year is out of state racing and I very much look forward to it. I would also like to dedicate more time to gravel rides and racing. I really look forward to challenging myself with the long hills associated with gravel and road even though climbing hasn’t always been my strong suit. I believe becoming associated with other forms of cycling other than just mountain biking will really help me as a racer and teach me skills that I will carry with me throughout my career. This winter I will be trying out for my school’s basketball team. I hope that this is also a beneficial form of cross training and a fun way to spend the offseason.

Sometimes I’m racing against friends and teammates while other times I’m racing against total strangers or old adversaries. One thing that I have learned to remember about racing anyone is to stay sportsmanlike before the race, competitive during them, and friendly after. Another thing that I have learned while racing is that no two riders are the same. My strengths and weaknesses will not always match up while closely racing someone and it can be very hard to beat a racer with a different skill range than I have depending on the course.

I love cycling because of the community I get to be involved in and the chances I have because of it. I am so grateful for everything that cycling has given me, especially the opportunity to be a part of TAMJD and its amazing support system!


Jared’s Race at Iceman Cometh’s 2022

December 15th, 2022 by JoAnn Cranson

By Jared Dunham

The Iceman Cometh is a hallmark of Michigan mountain bike and bike racing. In 2021 I didn’t compete; however, I was fortunate enough to be a part of this year’s event. By the numbers, this course was 29 miles in length with 1,453 ft of elevation. The race begins at the Kalkaska Airport and ends at the Timber Ridge campground in Traverse City. This route uses mostly forest roads and the official VASA trails with portions of singlet rack added intermittently. It’s known for the final 3k of the course being setup like a cyclocross event. In terms of weather, leading up to Saturday, it was looking like we were going to get another “mud man”. This was reinforced by the fact that it had downpoured most of the previous night. However, lining up in the Pro/Cat 1 wave, the temperatures were in the low 60’s and while it was overcast, there was no rain for the time being.

We started the race like a “bat out of hell”. Riders were jostling for positions as we made our way out of the Airport and into the first two-track of the course. Nearing this initial two-track, racers ahead of me slowed to get around a giant mud puddle in the middle of the road. I was in the wrong spot of the group and lost several positions due to this, then had to regain my momentum. Generally, there is a good portion of sandy two-track in this event, however between the rain and the 3,400 sum-odd riders that came before us, almost all loose sections were packed down. Entering the first single track at 2 miles, my turns were smooth, and I was able to hang with a group relatively easily. Post-single track was when things split up drastically. People were able to put the power down on the sections of well-ridden forest road and the race officially began.

For a good portion of this race, I was chasing solo riders or small groups of racers that had fallen off the main pack. I’d catch up to a racer/group, find our paces didn’t match, then rinse and repeat. At 5 miles we were on the Brown Fire Lane straightaway, looking back there was a group of riders who were set to eliminate the gap I had. Ahead of me, there was a larger group of cyclists. I put in another dig and managed to hook onto the group ahead of me as we neared the next portion of single track. However, not long after, the group split apart, and I was in the caboose at the time. Re-entering gravel roads at what I believe was mile 11, I was yet again being chased by a group in the distance behind me. However, three riders were forming a peloton ahead of me.

Making a right onto Broomhead Rd, I tucked into an aero position, grabbed the center of the bars, and burned some more diesel fuel trying to catch the riders ahead of me. Avg speed was 21.3 mph through this section. Making a left back onto some forest road, I was only a few bike lengths away from a group of three. Finally at 15 miles, I slipped into one of the rider’s drafts and began to get some recovery in. Our peloton was made up of; Justin Morris, Ben Kailis, Barry Dykstra, and Myself (sorry if I got someone’s name wrong). At 15.7 miles, there was a portion of winding single track, I was still in 4th position, getting some recovery where I could. On one of the sweeping left turns, a small log was positioned at the outer edge of the trail. Noticing it too late, Ben and Barry rode over the log, but were able to clear it again to get back onto the trail. I wasn’t as lucky. My rear tire slipped on the wet log, and I was down on the ground.

Thankfully I had no major injuries, aside from some scrapes and bruises, and neither did the bike. Getting back on my feet, I spent some time pulling the chain out from under my chain ring. I lost a few positions but eventually got back onto the bike. However, that zen-like, flow-state mentality that you need to navigate single track fast was gone. Thankfully, the remaining course is more suited for a rider of better fitness than handling ability, as the most significant climbs were yet to come. 21.4 miles in, I arrived at the Boonenberg climb, which was one of the major climbs and at 23 miles, I was treated to Anita’s hill. It was here that I set a new highest heart rate, at 200 bpm. Shortly after this, the lead group of Women riders caught and passed me; Alexis Skarda, Savilia Blunk, and Rose Grant.

The clouds had been sprinkling off and on during the ride, but this was when it really started to rain. Wearing a jersey, finger-less gloves, normal bibs, and shoe covers, I was slightly chilled on the descents but would warm up again when I hit the climbs. Around 26 miles, I could tell that someone was following relatively closely behind. In the straightaways I could look back and make out a blue jersey in the distance, but I wasn’t sure who it was. Determined to hold my position, I sustained the hard effort but wasn’t going to give it the beans until the legendary final 3k. At the summit of Mount Gary (one of the final climbs of the course), I turned down an offer for Pabst Blue Ribbon and kept trucking. Entering the first section single track of the ending to the event, I did what I could to maintain my gap with the rider behind me.

Photo by: Rob Meendering Photography

The trail was muddy, relatively tight in areas, and twisty. I focused on maintaining smoothness over speed, which paid off. After exiting the single track, I didn’t hear the crowd behind me continue to cheer. This was good news; the rider wasn’t very close to me, and the gap was holding. I sent it on Icebreaker hill, with some minor cramps in my quads at this point, went back through Timber Ridge, and after following more single track, was dumped out at the base of Woodchip hill. The turn onto Woodchip was sharp and I had to take it wide, but I stayed upright and was in the correct gear to mash some pedals. After climbing Woodchip, I descended for a bit and then worked my way back into Timber Ridge for the finish. On one of the final hill climbs, I saw Keegan Korienek nearing the top, but my legs were baked at this point. Reentering Timber Ridge, I rode through the final turns, which I had memorized at this point, and put in a sprint on the straightaway to the finish.

My finish time for this year’s Iceman was 1:46:17, by comparison, my 2019 finish time was 2:14:23. So I was able to shave nearly a half an hour off my previous Iceman race. Additionally, in 2019 I was in peak form at the time of Iceman and training specifically for XC mountain bike races. Apart from comparing previous finish times, something that speaks to the caliber of riders that competed at this year’s event was how I placed in the rankings. In 2019, I placed 54th of 94 Pro men and 165 overall. This year I placed 80th of 99 Pro men and 109 Overall. One thing to note however, is that 2019 was a “mud year”, so it may not be easy to compare apples to apples. Concerning afterthoughts, one thing I needed was better positioning going into the first single track at 2 miles in. Riding with a group and catching some draft as opposed to chasing solo for about half the race would’ve saved a lot of my matches.

Thanks again to everyone who helps put on this race, I haven’t done an event quite like Iceman before. If you raced and met the goal you set, great, if you raced and had fun, awesome, if you did both, congratulations. On a final note, all the people cheering us on are what make this event amazing, so thank you for being out there to heckle us. My race plate number was 99 and the highlight of my ride was riding through one of the last bends in the course and some random guy I didn’t know yelling with conviction, “Go ninety nine”!



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