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2019 Liv Langma Advanced Pro 1 Disc review

October 14th, 2018 by Marie Dershem

By Elaine Sheikh
As I entered my first full year of competitive cycling, one thing was certain: I was due for a bicycle upgrade. This became very evident in April at the Tour of the Gila when there were no neutral wheels available to me as I was the only woman in the peloton with a 10-speed cassette! Since Liv, a sister company of Giant featuring women-specific bicycles, is a sponsor of our team, I knew I wanted to start there with my bicycle search. Fortunately, Liv offers a comprehensive line-up of race bicycles, so I knew I would find a bike that would meet my needs. After much research and vascillation, I chose the 2019 Langma Advanced Pro 1 Disc. With an advanced-grade composite frame, Shimano Ultegra mechanical groupset, and Giant SLR-1 Disc 30 WheelSystem, I knew I would be getting quite an upgrade from my previous race machine.

The first thing I did was upgrade the crankset from a compact to a mid-compact with a Pioneer powermeter. I knew that with the 11×30 cassette, I would have no trouble with the larger chain-rings. Otherwise, the only other change to the original product was the saddle. The wheelset comes tubeless ready, which is how I ran it.
First impressions: The bike is gorgeous, with a sleek black finish and small dark purple and gold accents. I expected the bike to be light, but I was still surprised with the lightness of the bike when I picked it up. Riding over chip seal, I found that my wrists, arms and shoulders felt remarkably less fatigue than n my previous bike. The shock absorption of the composite frame lends itself to a smooth, comfortable ride. The bike accelerates quickly, with enough stiffness to be responsive. Additionally, it is also stiff enough in the lateral planes to corner confidently. Overall, I have loved my first week with the new bicycle and can’t wait to represent Team Athletic Mentors and Liv bicyles for the rest of the road season!


(Re)Focus – Part I

October 9th, 2018 by Marie Dershem

By Todd Anthes
(Multisport Team)

2018 was to be the year of the bike for me.  Late last year I stopped regular running for the first time in my life. It had been a couple years since I really focused on triathlon; and I was just kind of going through the motions.

I had never biked more than three of four times a week before and was enjoying more and more the time on my mountain bike. So, after a short break at the end of 2017, it was all bike.

I changed coaches, was properly fitted on my mountain bikes and started a base training program.  By the middle of February, I was having some serious sciatica pain. I figured it was just adaptation as I was biking every day.

I saw my physical therapist, massage therapist, and eventually my doctor.  The pain I was experiencing when I would get out of bed in the morning and touch the floor was extricating and getting worse day by day.

I backed off the bike for awhile, and the symptoms got worse. Back to the doctor I went.  After much persuasion, I agreed to an MRI.  I’m glad I did, it showed a L5/S1 disc herniation/bulge. I was crushed. The year of the bike might be over before it even began.

I don’t really know what will happen at this point.  A significant portion of the population has a disc protrusion, but it really isn’t an issue until it hits a nerve. And while there are a many proven non-surgical methods in which you can heal from a disc injury like mine, everybody is different.

I plan to try to rehabilitate this injury for some fall mountain bike racing, so stay tuned.

Bike Lights. Use them on every ride!

October 7th, 2018 by Marie Dershem

By Todd Anthes
(Athletic Mentors Multisport Team)

Bike lights have come a long way. It used to be the case that any decent unit needed a separate large battery unit. However, all but the “Seca” units discussed below have a self-contained small rechargeable energy source.

And given the rise of distracted driving, the proper light set up is no longer just something for rides in the dark.  In my opinion, lights are now a necessity on all rides.

I have three primary light set ups, as follows.  I tend to favor the Light & Motion brand, but given the output/lumens and other features, I am sure there are other acceptable options.

  1. The All the Time, Every Time, Set-Up (“ATET”).
  2. Whether it’s a bright sunny day or cloudy flat-light conditions, I run one of the Urban series lights on the front handle bar of my bike (https://www.lightandmotion.com/choose-your-light/urban), usually with the light under the bar, which is my personal preference. The light is set up in the “pulse” mode.  I have a number of these units, either 800 or 1000 lumens, and these are very bright blinking lights that can be seen from a great distance.
  3. On the rear I run the Vis 180 Pro (https://www.lightandmotion.com/choose-your-light/vis-180/vis-180-pro), strapped to my seat post. Even when I rode a tri-bike, I found a way to strap this to the aero post.  I always run it in the “pulse” mode, and you might think that 150 lumens aren’t that visible.  But try and ride behind this light in “pulse” mode in a pace line and it is blinding.  There are other settlings, but when in a pace line, I usually just turn it off. Note that some of the people I ride with regularly mount a Vis unit on their helmet.
  4. The “It Might Get Dark” Set-Up. I complement the ATET with one of two modified set-ups.
  5. If I am going out and my return might be at dusk, I put another Urban light in my jersey pocket. If it gets dark, I strap it to my handle bar on the other side of the bar from the “pulse” unit. I use the light in one of three of four intensity setting.  At the highest lumens setting, this will get me home safe if I have under an hour and a half or so left on the ride. The other settings preserve the battery life longer.
  6. If I go out and I know that it will get dark, I carry or pre-install one of the Tazi units (https://www.lightandmotion.com/choose-your-light/taz). I have a few iterations of this unit, but the new 2000 lumens Black Pearl unit is incredible.  It is brighter than a car headlight.  I usually strap this to my handlebar and on its highest setting, I can get an hour of really bright light. You can also mount a Tazi on your helmet but read below.
  7. The “It’s Dark” Set-Up. When I am leaving in the dark, and if the ride is going to be on a trail or involve a lot of turning, I mount a Seca unit (https://www.lightandmotion.com/choose-your-light/seca) on my helmet. It can be mounted on your bar, but this 2000 to 2500 lumens unit makes night riding like riding in the day.  The reason I mount in on my helmet is that the Urban units set on a low angle provide light 7-12 feet ahead of the front wheel, but the Seca unit helps me see around the turns. At its highest setting, which I rarely use, you can plan on an hour and a half of really really bright light. The Seca units also have a separate head band you can purchase that fits over a hat.  This a great for hiking or walking the dogs in the dark.  The Seca unit does have an external battery, but it is not that large and easily fits into my jersey pocket. I often run the cord under my coat or jersey and then into the pocket.

I ride a lot in “darkish” or dark conditions.  I am kind of a night owl, and often find myself heading out later than expected for a ride.  In the fall and winter, a proper light set up can make the difference between Zwift and riding outside.  And let’s face it, Zwift is cool, but we would all rather be outside . . . provided we can see (and are not too cold . . . but I have another blog on that).


Wireless Headphones Round-up

October 3rd, 2018 by Marie Dershem

I have tried at least two dozen or so of wireless Bluetooth headphones for running and biking. And before you start, this is blog is not meant to be commentary on whether this is a good idea or not.  I do it, in a safe manner, and that is the end of the issue herein.

To date, the best unit has been the Jabra Elite Sport.  It’s important to note that I am a heavy sweater and have burned through EVERY pair of Bluetooth headphones, except this Jabra product.  However, in all fairness, I did have an issue with a unit, which Jabra replaced, but they withstood a year of my extreme sweat and keep on working great.

I use Bluetooth headphones for the convenience of not having to trouble with wires.  It’s helpful whether it is a 21F degree winter day and I am wearing a hat, or if is a sweltering 87F degrees sticky workout.  Most headsets simply can’t handle the moisture, but he Jabra unit has a unique constriction that keeps the moisture out of the electronics.

A drawback of Bluetooth units is that they require a charge.  Most run for two to three hours, and the initial Jabra Elite Sport struggled to make it slightly past two hours.  As I understand matters the new units promise 4.5 hours, and two full charges with the charging case.

The Jabra Elite Sport has a charging case that stores and charges the unit.  And note that this product it two separate ear buds, not one with a connected wire around the back of your head or neck.

One other concern of the Jabra unit is that it fits entirely in your ear.  I never had a problem with hearing other noises (e.g., runner, bikers, vehicles, etc.), but if this concerns you, there are other options.

Second place goes to Plantronics Backbeat.  I have and use the original, but there is now a “Fit” version that promises 8 hours of use.  This is a one-piece unit connecting around the rear of your head.  It never really worked well with my bike helmet, and in my opinion the sound quality is poor.

The real plus (or minus depending on how you view it) to the Plantronics unit is that it is a one-size fits all unit that leaves a lot of room for ambient noise.  So, if that is a concern for you, then this might work for you.

Another unit that fills your entire ear is the Yerbuds, now owned by JBL.  I came to know this brand by a partnership with Ironman.  They offered a in the ear “enhancer” that you twisted into your ear for a tight fit.  Again, if you want ambient noise, this unit will be problematic.  And regardless of which size enhancer I used, it ultimately would slip out on long runs.  I remember twisting the unit in harder and harder each time, until ultimately, I had to see my doctor to clean out some accumulated ear wax.  Really.

The Beats by Dr. Dre were the best sounding Bluetooth unit, but they barely lasted two months of mainly gym and dreadmill usage.  It was never a product that made it out on the trail/road.

Near the back end for “sport” usage are the Apple Ear Buds.  They look kind of goofy to me, but the sound is great, and it lets in ambient sound.  And the Apple produce is excellent ear piece for a phone.

I often use the Apple buds for strength workouts in the gym where I don’t sweat as much as a long run or ride and do supplement the unit with some aftermarket rubber pieces that keep sweat and water out of the unit.

And to end with a pro tip, running with a phone is a PITA and I don’t do it.  I use a second-generation Apple Watch to link the ear buds.  When apply did away with not allowing Apple Music to sync with the Nano and Shuffle, I was really upset.  Apple effectively pushed active consumers to the Apple Watch.

If you choose to go this route, you don’t need the fancy most recent Apple Watch, it doesn’t hurt, but if you are an Apple user, especially an Apple Music user, the system works very well.

Zwift Killed the Fatbike

October 2nd, 2018 by Marie Dershem

By: Todd Anthes

I was an early adopter on the fat bake craze.  I absolutely loved the idea of something that would provide with me an incentive to continue to ride through the winter months.  Incidentally, this is the same reason is also why I started cyclocross so many years ago; to keep me riding later in the year than I otherwise would.

For the most part, the fat bike fit the bill.  I went through several fat bikes that got lighter and nimbler, almost like a 29er mountain bike.  But don’t get me wrong, it is still a royal PITA to get all the proper gear and stay warm and interested in significant long winter rides on a fat bike.  I could write an entire blog on the types of boots and gloves that I have tried for winter riding.

I also have the benefit of the Lake Michigan shoreline to spice up my fat bike rides. The shoreline in the winter is like riding on the moon, not a soul around, beautiful views, and sometimes floating rides.  But when Zwift came on the scene, my interest is suffering outside dwindled.  I know find myself routinely opting to Zwift rather than suffer in the winter conditions.

Zwift provides the benefit of quickly prepping for rides, especially if you have a dedicated trainer bike.  So, when faced with riding at night, in very cold conditions, or wet conditions, I hate to admit it, but I often pick Zwift.

Zwift is perfect for monitoring my effort, especially with a “smart” trainer, and gives me that added nudge to keep my limited attention span . . . especially when someone, or a group of riders, pass me.

Also, to support my limited attention span, on very easy trainer rides, I also often watch a movie or TV show.  Which is another draw.  And while I always look forward to riding, I got hooked on Peaky Blinders, Ray Donovan, and countless other shows and movies. I watched all four seasons of Peaky Blinders last February while on the trainer.

Like the old song goes, “Video killed the radio star . . .”, for me, and likely many others, my fat bike is getting far less use in favor of Zwift.

Just “TRI”

September 27th, 2018 by Marie Dershem

By: JoAnn Cranson

“Just Tri” has been my motto for the last year and a half.  That’s when I started to think about doing my first triathlon.

But my first hurtle was learning how to swim!  I knew how to tread water and float on my back, but I had no clue how to swim freestyle.  Sooo…. I signed up for a beginners swim class for tri-athletes with Athletic Mentors.  We all know it can be nerve-wracking to try something new or different.  Well that was me the first day of this swim practice.  I struggled to even get my swim cap on!  Walking out into the pool area with many other people was intimidating but I just kept putting one foot in front of the other until I was in the pool. As we went through the first class I felt like Lucille Ball in her sitcom (some younger people may not even know who this is!)  Every activity they asked us to do I struggled.  I can laugh now but at the time, I wondered how the young girl next to me could hold her breath and just sit on the bottom of the pool while I looked like I was having a seizure just to try and stay under the water while holding my breath!

As the class progressed I pieces started to fall into place and I finally began to learn how to swim.  I joined a local Y to practice swimming. At first I had to ask to be in the lane next to the pool’s edge so I  could hold on if couldn’t make it the whole way to the other side. But, as time went on, I became comfortable to swim in any lane.  It’s was not easy (at least for me) to swim.  It took going to the pool over and over again, but I was determined.

After the swim it’s time to ride.  Since I’ve been biking many years, this was by far the easy part of this challenge for me.  You get on your bike and pedal as hard as you can for 20K (about 12.8 miles).  Ideally you need a bike that is made for pavement with tires from 23-25 cm and get in the most aero position you can to go faster.  Practice riding that distance or farther.  Join local group rides and just get out there a pedal.

Next, the run.  I hadn’t run in over 20 years and I have never run competitively.  I started out trying to run 20 minutes right away, but it was too much. I started to get shin splints and a sore knee.  I found myself questioning if I could do this… wondering if I should give up. Instead, I decided to just start slower. I ran just 10 mins.  Who doesn’t have 10 mins to do a jog slow?  That’s what I did almost every night or every other day for a week, then next week go 12 mins., then gradually built up and it was so much easier and no shin splints!

If you are considering a triathlon, here are some thoughts after I did my first one.

Don’t think that, just “tri” by:

  1. Getting off the couch.
  2. Join a Y, or a tri-club, run club.
  3. Get a friend to do the triathlon or exercise with you.
  4. Tri’s are about doing your personal best.
  5. All sizes, all ages, all abilities do Tri’s, so can YOU.
  6. Setting a goal to stay motivated over the winter to enter an event next Spring!

“Tri” something new, challenge yourself.  Preparing for a Triathlon is hard work, but the reward is so sweet.  This will motivate you for a healthier lifestyle, gain confidence and be content with who you are.


Stay Loose and Fast: Injury Prevention

September 15th, 2018 by Marie Dershem

When I ran Cross Country and Track in High School, I thought stretching your quads, calves, and hamstrings were all you needed to do to prevent injuries.  Now, 12 years later, I’ve learned that continued athletic performance relies on one’s commitment to keeping your body limber and prevent injury. Thankfully, there are far more techniques and tools that can be utilized than my high school self believed.

Since my youth, I have been introduced to a foam roller, massage sticks, and massage balls (aka tennis ball) and learned about key muscles in my sport such as hip flexors, glutes, abductors, and IT bands.

When I say “injury” I’m referring to little nagging injuries (such as a tight muscle) or overuse injuries (such as tendonitis).  Over my career (so far) I’ve dealt with patellar tendonitis, plantar fasciitis, IT band syndrome, osgood slaughter, peroneal tendon pain, calf pain, hamstring pain, groin pain, achilles pain, and the list goes on. In the past when I was injured I would start stretching the muscles around the area of pain and hoped that it relieved my symptoms.  For example, if I had calf pain I would use a foam roller and stretch my calf like crazy. When my injury went away I would go back to my old habits and did not consider changing my stretching routine.

Today I have changed my habits so I’m more “proactive” instead of “reactive” when it comes to injury prevention.  There was one particular injury last year that has led to my daily stretching and recovery routines. In August, I experienced calf pain a few days before the Michigan Titanium (MiTi) race.  I was planning on doing the Half Iron distance at MiTi. I did everything I could to relieve my calf pain before the race. I foam rolled and stretched my right calf in every possible way. Unfortunately I still had calf pain leading up to the race.  The day before the race I had to drop out of the half Iron distance and instead registered for the Full Aquabike distance. The Aquabike was a swim-bike Ironman distance so I could avoid running, which aggravated my calf.

I ended up having a great race at MiTi but it still bugged me that I had a nagging injury that seemingly came out of nowhere.  In addition, I wanted to be injury free since I was racing in Kona in mid October. As luck would have it, when I was at MiTi I met a licensed massage therapist and I scheduled a massage appointment the following week.

At the massage appointment, I expected the therapist to work on my right calf for the majority of the time. Instead he worked on my entire body and only spent a few minutes on my calf.  The massage included stretching and massage of my quads, hamstring, glutes, lower back and back muscles. Later that day when I went for a run, I did not have any calf pain!

That experience helped me recognize the connections in the body’s muscular structure. My therapist and I believed that the calf pain was likely due to very tight quads/hip flexors which caused my hips to tilt forward.  When my hips tilted forward it caused my hamstring to become tight which pulled on my calf. As a result I felt pain in my calf since it was the “weaker” muscle.  The calf was the symptom but the cause was likely my quad and hip flexor.

I’ve continued to get massages on a regulator bases to prevent further injuries and also to learn more about my body.  My stretching routine has included static stretching and rolling. When I stretch I go in a order of priority as shown in the list below.

  1. Quads

  2. Hip Flexor

  3. Glutes

  4. Abductors

  5. Groin

  6. Hamstring

  7. Calf

My first priority is to stretch my quads and hip flexors unless there is a particular area that is bothering me.  My quads take the most pounding from biking and running so this gets the most attention. My hip flexors are always tight from being in a seated position at work and on the bike.

Below are a few quad stretches that I do on a regulator basis.

Quad Foam Roll – use roller to roll up and down the quad to find tight areas.  Keep roller on a tight area to help it relax. Try not to force it to make it










Med Ball Quad Stretch – rest leg on ball, push knee away from body, and raise foot up to get a further stretch.  Repeat this cycle 5 to 10 times.




















Cross-Leg Glute stretch

IM OHIO 70.3: a first-hand look – Kathy Braginton

September 10th, 2018 by Marie Dershem

Each year, my sister and I plan out our racing calendar for the following summer choosing 1 race in particular to be the “A” race.  This year’s “A” race brought us to Delaware, OH for Ironman 70.3 Ohio. Centered in and around Ohio Wesleyan Universities football stadium, Ironman turned the area into an amusement park for triathletes.  We were immediately filled with excitement at the sight of Ironman Village. It was filled with vendors galore and……..the “Ironman” store. It was as though a choir of angels were singing as we stepped foot into the erected store.  It had everything from clothes, socks, bags, and hats to dog collars and aprons all carrying the universally recognized Ironman logo. There was no way anyone was walking out of that store without making some sort of purchase.

According to the Ironman website, Delaware, OH is said to bring together urban amenities and rural Midwestern charm.  It is accessible and awesome with Columbus less than 30 minutes away. Delaware was a quaint town and I would have loved a little extra time to shop and dine.  However, the town did bring a few challenges. There was very little parking to accommodate the plethora of athletes and spectators that had converged on the town.  Hotels were hard to come by if you waited until July to make your reservation as I did. The nearest lake suitable for a 1.2 mile swim was 6 miles away which brought the need for 2 separate transitions.  Logistically, this flipped my normal race day planning and prep out the window.

I love the local 70.3 races I have competed in the last few years.  So, what sets an “Ironman” branded race apart from these local races?  The whole event seemed to be on a grand scale. Ironman rolls out the red carpet, literally!  However, this does come with a heavier price tag. There were photographers all over the course capturing the thrill of victory and the agony of defeat from start to finish.  The result was some pretty awesome photos that also came with a hefty price tag and, as you’ll see here, I could not resist buying them. I was surprised to find race number tattoos were available for purchase and were not included in the race packet.  Each local 70.3 race included the tattoos at no additional charge. This Ironman event drew as many participants as the local events. However, the local events consist of multiple races within the 1 event, whereas, Ironman consists of a single race. Ironman provides sunscreen stations as you exit both T1 and T2.  Volunteers slather you with lotion as you exited T1 onto the bike and spray as you exited T2 onto the run. I have to admit this is the first 70.3 in which I did not walk away with a sunburn. The differences that surprised me the most were the rules and officiating. Being a USAT sanctioned race, I expected the rules to be the same as any other sanctioned race.  The wetsuit legal water temp was 76.2, versus 78 degrees. The drafting rules, which are normally 3 bike lengths and 15 second to pass, were 6 bike lengths and 25 seconds to pass. Penalties were handed out by way of a blue card (5:00 minute penalty) or yellow card (2:00 minute penalty). These time penalties were to be served during the race when you encountered the next penalty tent. During the entire 56 mile bike ride, I only encountered 1 official and a lot of drafting that went unnoticed.  Ironman incorporates a volunteer appreciation into the race by providing the athletes with red wristbands at athlete check-in. These wristbands are to be distributed during the race to your favorite volunteer to thank them for their service.

The 1.2 mile clockwise swim was a very well marked course with yellow buoys marking the first half of the course, orange the second half and red marking each turn.  In anticipation of a non-wesuit legal swim, I took advantage of the Aquaman Black Friday sale to purchase the Speed Speedsuit. As predicted, the water temp was 79 degrees on race morning.  The swim start was a rolling start with 4 competitors leaving every 3 seconds. The calm waters prior to the race turned into choppy waters as 2000 swimmers converged onto the course.

The bike was a blazing fast, flat course.  At the athlete pre-race meeting, a few of the roads were described as a little rough with fresher chip seal.  Even the roughest road, was far better than anything in Michigan. The first 46 miles were straight and flat through the bean and the corn fields.  With all 2000 athletes competing in the same race, the course was solid bikes as far as the eye could see. The last 10 miles were winding with rolling hills.  The last mile of the course leading into town was on a narrow bike path with a 90 degree turn and a downhill decent to T2. After 56 miles, this made for an interesting dismount on the asphalt with wobbly legs and slippery bike cleats.

The run course was a lollipop shape of rolling hills with a repeat loop on the pop before returning to the stadium.  It was named as one of the top run courses in the Ironman athlete choice awards and was filled with great volunteers and spectators cheering along the way.  Mile 6 and mile 11 were the most mentally challenging sections on the repeat loop with a mile stretch uphill in full sun. The best part of the run was a little girl I would guess to be about 4 or 5.  She was standing near the road outside her home cheering on the runners. As I approached, it appeared she had a broken arm with a red cast starting at her wrist and extending the entire length of her arm.  On closer inspection, as I extended my hand to give her a high five, I realized her arm was not broken. It filled with the red volunteer wristbands. By lap number 2, she had so many bracelets; she had moved them from her arm to fill a shepherd’s hook.

Ironman 70.3 Ohio was a great event and I would highly recommend it for anyone wanting to try an Ironman branded race.  Plan ahead! Sign up early and reserve your hotel well in advance to ease some of the expense.

Some Days

August 20th, 2018 by Marie Dershem

Some days.

My favorite race/ride of the summer is Cherry Roubaix. It is 90 miles of beautiful Leelenau County hills, vistas, and rolling countryside. It is amazing.

It is also one of the hardest races of the year. With 5,000 feet of climbing, August heat, and a blistering pace, it is incredibly challenging, which I also appreciate.

The morning of August 4, I was ready. I put in a lot of miles of training, as many feet of climbing as west Michigan can offer, and a good taper to insure a great ride.

Here is what I learned… some days just don’t go as planned. You can ride all the miles, train in the hills, hydrate, inflate your tires to perfection, tune the bike, fuel your body… and some days will not play out the way you wanted them to.

For me, it started with a front brake rubbing (discovered literally moments before the start of the race). I was able to adjust on the fly, but only enough to prevent the rubbing as long as I didn’t use my front brake. I can avoid using my front brake in a peloton for 90 miles, right?

Then, within the first mile, I hit a pothole that caused one of my water bottles to fall out of the cage. In a large group, there was no retrieving it. I was short a bottle on a day that promised bright blue skies and 90 degree temps. This was not adding up to a good ride, but I shook it off.

Not even 10 minutes later, a rider in front of me lost his water bottle… and I not-so-gently rolled over it… almost causing me to crash. While this was only a minor issue, I started to feel a bit off. You know that feeling? I felt like I lost my edge.

Still, I carried on… trying not to be concerned about if/where I could replenish my diminished water supply. Then, shortly before the first really challenging hill, someone in front of me slammed on his brakes (trying to avoid something?) and I had to slam on mine. While I stayed upright, I had to use my front brake… which meant it was now rubbing. As the peloton charged up the hill in front of me, I watched my heart rate climb as I fought gravity and the rub of my tire against the brake. I tried, but couldn’t reach down and adjust it while climbing and soon, I had fallen off the back of the pack. I spent the next 20 minutes adjusting the brake on the fly while trying to catch on to the group. But, it didn’t take long before I realized I wouldn’t catch them. I watched  my competition roll away and felt any resolution I had in me melt away in the growing heat of the day.

Riding along, pushing my pedals to release the frustration and disappointment that filled my head, I knew I had a decision to make. I could cut the ride short and take the 60 mile cut-off, or I could chance becoming dehydrated and pushing my body past it’s limits in the 90 mile race. The question was not, “could I finish the 90 mile race?” Yes, I could. I knew I could. The question really was, “Am I too proud to know when to call it a day.” Can I realize that the wind is out of my sails, my legs aren’t feeling great, the sun is hot and my mouth is dry… and even with all the training I did, today is not my day.

So, I swallowed my pride and turned toward the finish rather than turning north to finish the 90 mile race. It was hard. Harder than I care to admit. I have NEVER dropped out of a race… and it doesn’t feel good. But, it was the right decision for me that day.

Part of training and racing is knowing when to call it a day. Whether training or racing, everyone has a bad day(s) – and learning to listen to your body, your heart, your mind is one of the keys to longevity in sport. I learn… and re-learn… it is alright to let it go.

Did I mention that I also got stung by a bee on my inner thigh?

Some days.

Tri Tips

August 15th, 2018 by Marie Dershem

I have been racing for twenty years now and have some, what I feel are helpful tips, so here they are:

1. If your going to eat breakfast, (which is highly recommended) do it at least two hours before your race and make it something easily digested. This helps reduce stomach troubles on the run.

2. If your race is hot, ask for ice at the aid stations and put it in your sports bra or your hat. Someone told me once to put it in my shorts, that didn’t work out so well!

3. I like to have 1/2 of a men’s handkerchief. I put it in my sports bra, then when I’m running I pull it out wipe sweat from my face or get it wet and mop my face while running to keep cool.

4. Lube the heels and arches of your shoes with Vaseline, this helps prevent blisters. And saves time in transition not having to put on socks.

5. Use a plastic grocery bag to help put on your wet suit. Put your foot in the bag and step into your wet suit. It slides right in. Do the same with your arms.

6. If your doing a longer race and are using an open aero bottle cover it with a shower cap in transition. This keeps the late summer bees out. I had my straw plugged with bees at Ironman Wisconsin. That didn’t go so well.

7. Use lube ( body glide, sport wax, etc) on your neck, forearms, and lower legs before putting your wet suit on. This helps it slide off easier and prevents chafing at your neck line.

8. Use a small drop of baby shampoo in your swim goggles. This stops fogging and doesn’t burn your eyes!

9. And as always SMILE when you see a camera!

Hope some of these are helpful! Have fun and be safe!


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