triathlon Archives - Team Athletic Mentors

New to Triathlon? Learn from 3 Athletic Mentors Team members!

February 1st, 2024 by JoAnn Cranson

By: Natalie Rowe

A few weeks ago, Athletic Mentors hosted their Swim Stroke Video Analysis. There were 12 of us that participated, many of us fairly experienced swimmers…but after watching the videos, we all had technique issues, mostly hand entry and catch issues. Just to give you an idea, I grabbed an image from one of my videos to show you what we saw under the water.

When we met and reviewed our videos as a group, we started talking about the upcoming racing season, training and triathlon in general. It got me thinking…we were all beginners at some point and pretty clueless about all things triathlon. I thought it would be fun if a few experienced triathletes answered some of the top Googled questions about triathlon. I went to Google, looked over the questions and selected 5 questions that I thought would be helpful, and truthfully I’ve also been asked during training!

For those totally new to triathlon or multi-sport, I want to give you a foundation to start with. Typically, it’s three sports; swim, bike, and run performed consecutively in that order. There are other events in the family too; like duathlon, aquathon and aquabike (and other variations which we won’t get into). Now that we’ve clarified what a triathlon is, there are different triathlon distances, but the shortest standardized distance is a sprint triathlon and the longest is the iron distance. There are shorter and longer distances, but they’re not standardized. Here is a chart of what the distances look like:

Name of Event	Swim Distance	Bike Distance	Run Distance
Sprint	750m*	20K / 12.4 miles	5K / 3.1 miles
Olympic	1500m*	40K / 24.8 miles	10K / 6.2 miles
Half Iron / 70.3	1.2 miles	56 miles	13.1 miles
Iron / 140.6	2.4 miles	112 miles	26.2 miles

Jay

Jay – What makes it “standardized’? If USAT (USA Triathlon) hosts a National Championship at that distance, does that make it “standard”? For example, USAT hosts a National Championship at the Super Sprint distance each year at the Multisport Festival. There is also a Super Sprint World Championship race.

Natalie – after Jay asked this question, I went back and did more research! Low and behold, there are different standards for different organizations. Since we’re US based, it seems appropriate to use what USAT deems standard. As it turns out USAT does include Super Sprint in their standard distances, they also include the World Triathlon Long Course. Here’s the fully updated chart:

Name of Event	Swim Distance	Bike Distance	Run Distance	Total Distance
Super Sprint	400m	10K / 6.2 miles	2.5K	12.9K
Sprint	750m	20K/ 12.4 miles	5K / 3.1 miles	25.75K
Olympic	1500m	40K / 24.8 miles	10K / 6.2 miles	51.5K
World Triathlon Long Course	2,000m	80K / 49.6 miles	20K / 12.4 miles	102K
Half Iron / 70.3	1.2 miles	56 miles	13.1 miles	70.3 miles
Full Iron / 140.6	2.4 miles	112 miles	26.6 miles	140.6 miles

Before we get to the questions, I asked everyone to share how long they’ve been participating in triathlon and if there is anything else about each of us that will give you insight into who we are or our background.

Natalie: I’m the rookie of the group. I played water polo in high school and college. After many years of not being active, I started running mostly to lose weight and get in shape – it worked, but I became incredibly bored with just running, so I started migrating over to multisport and have been at it for about 5 years.

Dawn

Dawn: Swimmer for the fun of it before I could walk. Always a learner, I study triathlon and techniques to be the best athlete I can be. That education and desire to share it with others led me to become a USAT Certified Triathlon Coach.

Jay: My first triathlon was as a team member (running leg) in the 1993 Gull Lake Triathlon. I started running in college… mostly to deal with stress. My first race ever was a marathon in 1978. I drifted to triathlon because I needed a new challenge.

Kathy: As strictly a runner, I discovered Triathlon after suffering some sport related injury due to the constant pounding of running. I loved the variety the training provided and the adventure of the races. I decided to “Tri” my first triathlon in 2007 and started sharing my passion for the sport as a USAT Certified Triathlon Coach in 2020.

1) Do you do all 3 disciplines every day?

Natalie: No one has time for that! When I train; most of my training days I’m doing 2 workouts, occasionally back to back but the only time I’m doing all 3 disciplines is if I’m doing a mock race or actually racing.

Dawn: No. Most individuals do not have time for that and then you wouldn’t be able to focus and improve on your weakness. I do have my athletes practice bricks, two workouts done consecutively with the purpose of improving race pacing. The most typical brick is a bike followed by a run. I also have them practice very short triathlons during race season to practice their transitions, that is, changing from one sport to the next.

Jay: I generally shoot for 10 workouts per week. My magic formula was always 4-3-2-1 ..meaning 4 bikes, 3 runs, 2 swims, 1 strength. I won’t disclose my current formula 😉

Kathy

Kathy: I tackle the disciplines in 2’s (as a minimum): 2 bikes, 2 runs, 2 swims, 2 strengths. While this does mean doing more than 1 workout in a day, it is usually broken up into 1 before work and 1 during lunch or after work. With working full-time and having a family, that schedule may not always be achievable. If I have to pick and choose workouts during the off season, I focus on strength training and the weakest of my 3 disciplines.

2) So, you swim, bike and run all in the same day…do you get any breaks?

Natalie: There is a transition between each discipline, depending on the distance it could be as quick as putting on shoes (or switching shoes) or as long as doing an almost complete wardrobe change – which for an Iron distance, I did actually change everything I was wearing except for my sports bra. Even with a full wardrobe change, that was only about 7 minutes.

Dawn: I wouldn’t call transition a break. As you are just starting out in triathlon use the transition time to prepare yourself mentally and physically for the next sport. Speed will come in time.

Jay: Triathlon is an endurance sport. There is no sense in sprinting or in taking-a-break. Pace pace pace.

Kathy: There are no “breaks” during a triathlon and only a “transition” from one discipline to the next. This transition is included in your total race time, so it is often called the 4th discipline in triathlon. As you become more experienced in triathlon and want to look at improving your race times, improving your transition is the easiest way to save valuable minutes. We also refer to it as “free speed”. Practice, practice, practice.

3) Do you run in bike shorts (the ones with all of the padding)?

Natalie

Natalie: I have done it, but for me personally, I don’t recommend it. On race day, I typically wear a tri short that has a chamois, but is much smaller than a traditional bike short. It does take time to get comfortable with something smaller. The one additional thing I would say about apparel, I didn’t really know what to buy when I first started, I bought inexpensive shorts and gear, but I quickly learned that you get what you pay for. The more expensive gear is typically a higher quality and has been significantly more comfortable.

Dawn: I’m one of the few people who doesn’t mind cycling shorts while running. Mostly because the run off the bike in a training session will be rather short. I wear a Triathlon Kit with thinner padding for races.

Jay: I come from the generation that wore Speedos on the bike. Wear what you feel comfortable in. You will find that as you spend more time in the aero position on the bike, that you need less padding. To answer your question…never.

Kathy: I would compare running in bike shorts to running in a soggy diaper. For a brick workout (bike followed by a run), if I wear cycling shorts on the bike, I will change into run shorts as I transition to the run. During race day, changing isn’t an option, so I use triathlon shorts that have a much smaller chamois that dries quickly.

4) How do you go to the bathroom?

Natalie: Personally, if I have to go – I’m going to stop and use a port-o-john. I’m never going to be so fast that I can’t stop to go to the bathroom. And if I have to go that bad, if I tried to push to finish, I would be miserable…not worth it!

Dawn: I agree with Natalie here.

Jay: I’m not much help. My longest distances are marathons and half-ironman. In the hundreds of race I have done, I have never used the bathroom during the actual race….its a gift. I must admit that lined up in my wetsuit prior to the start, I have watered the grass.

Kathy: I have learned over the years to use the bathroom whenever and wherever possible. That may be the port-a-john, the lake, or even (full disclosure) sitting on the ground in transition.

5) What advice would you give someone who is curious about trying a triathlon? (Ha, see what I did there.)

Natalie: Hire a coach. When I first started, I just followed a generic plan, which got me from start to finish, however I didn’t have anyone to lean on for questions or anything for that matter. For the Unique 10 stage adventure triathlon (in Michigan) I used a remote coach but realized pretty quickly how much I preferred having a local coach to help guide me. There are options for all budget levels, but this was a game changer for me.

Dawn: Practice. Whether you read a book about triathlon, have a friend who can share their knowledge with you or hire a Coach, seek out knowledge to plan how you will get ready for your first triathlon. Before your race, lay out everything you will need for the race from start to finish. Then mentally and physically go through the steps, this includes getting wet and practicing how you will remove your cap, goggles etc before putting on your helmet and shoes to get on your bike. Remember, your first race should be enjoyable. If you are worried about being fast that will come later.

Jay: Don’t overthink it. A lot of technology has made triathlon more complex than when we just put on our swimsuits and dragged out the Schwinn. But there is nothing wrong with old-style. Don’t get intimidated by the gear of others.

Kathy: Volunteer at a triathlon. Volunteering gives you an inside view of the in’s and out’s of a triathlon. It will help you to gain valuable experience while also helping to support the event.

This ended up being a really fun way for me to learn about the sport, find some really unique multi-sport events and how other athletes think about triathlon. Here are a couple of things I thought could be helpful, plus an event that might be added to my bucket list!

Learn more about USA Triathlon and all things Multisport

Grand Rapids Triathlon is one of my favorite independent races in Michigan. They offer Super Sprint, Sprint, Olympic and Half Distance at their 2-day event. It’s a great beginner event!

Unique 10 stage adventure triathlon (in Michigan) is the Battle of Waterloo

Why Running

November 10th, 2023 by JoAnn Cranson

By: Kellen Siems

My name is Kellen Siems. I am 14 years old and a freshman at Hackett Catholic Prep. This is my second year racing for Athletic Mentors. I competed in many triathlons and 5K races this past spring and summer.

I started off the triathlon season with the sprint distance at the Grand Rapids Triathlon, moving up from the supersprint distance last year. I then did the Cereal City Triathlon for the first time. I was back doing the Shermanator.

My favorite triathlon was the Michigan Titanium Olympic relay. My sister and brother were on my team. Brie swam, Sean biked, and I ran. I made sure to train hard because I had not run a 10K in a while. We were able to cross the finish line together and ended up winning third place.

When I first heard about the relay we decided I was going to do the running portion. When I got the news that I was running I had to start training. Training consisted of me going out over the summer and running three to six miles. Some days I would head to a track to do short hard interval runs to improve my speed. When I finished every workout I made sure to stretch to help prevent pain and discomfort later. I also made sure to drink lots of water before and after every workout.

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.

The 4 F’s of a Successful Triathlon Season (without using the F-word)

September 20th, 2021 by JoAnn Cranson

By: Belinda Vinton

I have been racing triathlon for 10 years. Some seasons have been more successful than others! So how can an athlete prepare for a successful season? Besides spending time swimming, biking, and running, here are 4 ways to help make your season a good one.

Focus – Carve out some time each day to workout. Concentrate on upcoming races. Set some goals for yourself. It always helps me to write out my goals and put them in a place where I can see them each day. Read books about triathlon. Join a triathlon Facebook group and follow some triathletes on social media. You will find that your focus on the sport will improve!

Follow the plan – Find a training plan that works for you. I worked with a triathlon coach through Athletic Mentors. My workouts were well defined and specific to my needs. I could see the improvements by knowing exactly what I needed to work on each day.

Fair/Foul weather – Although I am definitely a fair weather athlete, don’t let the weather control you. It’s important to plan for the worst. You may have to race in rain, heat, cold…in Michigan it’s hard to know! So practice for those situations. Know what to do on a hot day. Know how you will be successful through rain. Hope for the best, but don’t let the weather ruin your day.

Friendships – Find someone who has the same love of the sport as you do! Join a club or a team. Find folks at the gym who you can meet for a workout. Maybe you have a swim buddy, a biking partner, and someone who loves to run. Even if they don’t want to compete in all three, you’ll always have someone who wants to join you. Triathlon can be a lonely sport, so find those friends!

It Can Happen To You!

July 1st, 2021 by JoAnn Cranson

By: Bob Schultz

The Grand Rapids Tri was my first triathlon nine years ago. I average five tri’s a year including Xterra off road triathlons. The Grand Rapids Tri in the Olympic distance was my third of 2021 season. The first on the year was in Oak Mountain, Alabama with the Xterra SE Championships where the temperatures and humidity were in the 80’s then I did the Greenville Tri two weeks ago.

Photo By: Stellafly

I approached this year’s race knowing I had trained better than any other year and felt good about aging up to the 65-69 age group, which yes, made me the youngster. I enjoyed the rolling start for the swim and averaged within 4 seconds of my training swim pace and had a good bike ride within ½ mile off my planned pace, so I took off on my run feeling good wanting to do a 10 minute pace. I took my normal “Gu” in the transition followed by a swallow of water and headed out. I saw another guy in my age group in transition, so knew he was relatively close behind me.

The run-out on Thornapple Drive went as planned. I stopped at both aid stations on the way out and took my cup of Gatorade and water before heading off again. After the turn, I started to feel the heat a little more. Instead of cruising to the aid station, I could not wait to get there for my Gatorade and water. After drinking a splash of water, I would dump the remaining on me. Both stations had cups of ice, but I declined. I remember the final station throwing my cup in the basket and missing. My training teammates rode bikes out by me to encourage my final kick before they headed back to the finish line to watch for me. This is where things got bad. I thought I tripped and fell forward hitting my head on the pavement before the Camel Back bridge. I actually made it to the bridge and started staggering which caught the attention of a lady who is coached by Athletic Mentors and is in healthcare. She asked if I was okay, and I responded yes. This tipped her off I was not and started towards me. I apparently was trying to get myself to the side of the bridge, saw her and reached to her when I fell down face first. A volunteer on a cart was driving by and stopped and helped get me sitting up. The lady took my heartrate at 200 with erratic and shallow breathing. They got me in the cart and took me to the med tent where I was put in a chair and given water until I felt I could stand. Cheryl stopped to check on me and I assured her many times I just tripped. Only after a nap back home did I realize I had no memory from the time my teammates left until the med tent. If not for the lady who saw and helped, I would not know what really happened.

My takes on this episode are:

First there is no normal race.
The weather was 77 when I collapsed, not hot by GR Tri standards and much cooler and less humid than Oak Mountain Xterra.
The bike and run are relatively flat straight courses.
When I came in on my bike, I had trouble taking my shoes off and could not figure out the latch to release the strap which I have done hundreds of times. This should have tipped me off then something was not right.
On the run I knew my competitor was behind me and assumed he was faster than he was. He never did catch me.
When I knew I was getting hot, I did not take the extra time in the aid station to drink a complete cup or two of Gatorade to hydrate and pack myself with the ice provided and then run at a slower pace to the next station.

When my teammates told me I was not looking good and could slow down I should have listened to them. These guys train with me multiple times a week and know me as well as I know myself. Most importantly you know yourself best and need to listen to your body. While I did a couple of 15 second walks, when I felt myself heating up I should have walked until I felt my heartrate go down. I knew I was pushing myself, but I continued.

My incident turned out fine. I have had an EKG which was normal and will have an echocardiogram to rule out a heart issue and confirm it was just the heat and dehydration. I may not be so lucky the next time if I don’t keep track of myself. You do the same!

11 Things That Have Gone Wrong for Every Triathlete in a Race

November 6th, 2019 by JoAnn Cranson

By: Raquel Torres

It doesn’t matter how many Triathlons you have competed in everyone has experienced these common things that go wrong. The more important aspect is how are YOU going to handle it when it happens!

Especially for a beginner, you need to know that things do not always go right even for a pro athlete. You can’t let things that go wrong ruin your experience during an event. Part of the challenge of a Triathlon is overcoming situations that are out of our control even including Mother Nature. Triathlons offer many benefits not available in other sports, such as avoiding injuries since you doing a variety of training and a great number of psychological benefits. The satisfaction of improving, resilience and determination are only a few of the many abilities and skills we develop as individuals as we overcome the challenges of a triathlon, thus strengthening our self-esteem. The following situations can happen in a triathlon to anyone regardless of their experience level:

Getting water in the goggles during the swim. It can happen as another athlete strokes or kicks us and our goggles fall off. Also its common when the googles develop fog and we lose visibility. Solutions: Keep calm, take a deep breath, think positively, find the space to correct what is needed and take your time in this process. It’s better to get the water out or clean the googles than to continue swimming without good visibility, in the long run you will lose more time and energy unless you correct the issue.
To get lost in the water, bike or run. It can happen in the water as you start to follow another swimmer by aiming at their feet or due to loss of visibility and becoming disoriented. Simple solutions: Stop, re-establish correct direction, swimming straight and breathing in front and using a quick glance in front. On the bike or run it is very common to lose the trail so it is very important to study the route. Remember that it is your responsibility as an athlete to know how many laps you are suppose to do and keep track of how many you have done. We don’t want to leave the trail, do extra laps or less than required and risk disqualification.
To feel that our breathing rate is accelerated more than the usual or to feel that we are outside our “ideal breathing” rate (It happens to all of us sometimes), due to multiple reasons such as not having a proper warmup, very cold water temperature, starting too fast, nerves or adrenaline. Solutions: deep breaths and positive thinking will help to adjust the breathing rate. In events over 200 meters in open water, experts recommend to breathe every 2 strokes so to give sufficient oxygen to our brain and body. Clarification, this is not recommended for training sessions it is to do during the event in open water and for the first meters.
The feeling of heavy arms or legs during the swim. (Due to lactic acid accumulation) Solution: Focus on breathing well and with more frequency, give it some time, keep calm and positive as it will subside in a few minutes. If necessary, take a rest by swimming on your back (its legal to also hold on to a boat or kayak to rest).
Dizziness and loss of visibility after the swim. Loss of balance , tripping or loss of breathing rhythm as you make your way to the bike transition are all very common things as we make the switch from swimming in a horizontal position to running in a vertical stance. Solutions: Remember there is #noshame. If we trip, simply get up, take a deep breath and keep going. It is always a good idea to take our time or pause, I believe that the transition is an opportunity to recover as needed.
Needing to use the restroom right before the start. Solution: #Adaptation lol. It is good to always carry toilet paper or wipes and try to plan at which moment on race day are we going to stand in line to use the bathroom before the start.
Not finding the bike or gear when you arrive to the transition. Solution: Keep calm, find an immediate solution or ask for help, always with a positive attitude. Ideally its best to study the bike location and your transition space. This is to be done after we set up all the gear in the transition area before the start. With hundreds of bikes it can be hard to find yours. A tip is to use a bright towel to set your gear on top.
Mechanical problems with bike like flat tires. Most events provide some type of technical support, but remember that this help is not always prompt, keep in mind that it may take 10-30 minutes to resolve the problem and in events such as an Olympic Triathlon of over 2 hours it is worth to solve the problem and continue the race. Always remaining calm as we don’t want to spend energy in negative vibes.
Being afraid on the bike. It could be the downhills, other racers passing close or riding too close, or being afraid to reach for our water bottles. It helps to practice before the race (ride with friends and practice the action of taking your water bottle and drinking from it). Another tip to consider to become more comfortable and sure of yourself is to be deliberatively obvious in your movements as to show other riders what your movement intentions are. Look in all directions before you adjust your position on your bike (in route). It’s important to make your movement and position changes slowly to avoid sudden and unpredictable changes. The rules and riding etiquette are very similar to those of driving a car. It is imperative to read the event rules before the race. This will better prepare you and make you feel more secure in yourself to minimize stress and nerves. Again, in a triathlon, the athletes are exerting themselves greatly and many are beginners. In these conditions, less blood is flowing to the brain and thoughts and reflexes may not be at 100% which necessitates our need to remain alert.
Back pain, cramps, stomach problems or other digestive problems. (Vomiting or #1 & #2 bathroom needs). It could be a new or existing problem and depending on the race distance and the condition of the athlete many digestive related problems can occur. In races of over 2 hours it is required to consume some food along with hydration and for multiple reasons sometimes our body is not able to digest properly. During a strenuous event like triathlons our blood flow to the digestive system is reduced making the process slow and sometimes halting the process. It is critical to practice several sessions taking in the nutrition exactly as we plan to eat during the race. In many events heat may also affect the digestion. Something to also mention here is that many athletes will urinate on the bike or running be it by accident or simply because that is the only option. In many cases of stomach pain the body has the amazing ability to recover and deep breathing always helps. If you get cramps, its ok to stop, stretch, hydrate or take salt tablets or electrolytes. If you get back pain it will help to take short breaks by lifting up from the seat on the bike and also to shift the hand position on the handlebars. To prevent back pain it is important to work on core muscle exercises to strengthen the core such as sit ups, back extension at least 2 times per week. (Ex. Planks)
Start the race too fast. You will later feel as if your body is shutting down. It’s a good idea to practice what is called “Bricks” = When you do two of the disciplines one after the other. (Ex. Bike + Run or Swim + Bike). In a triathlon at the start of the race, the legs will often feel heavy after the bike, so try to start the run with shorter strides than usual and adjust gradually as your body becomes used to the new discipline.

Remember that each and every one of these tips should always be taken with the understanding that they will be applied depending on the person and situation. It’s a priority to always be safe and healthy. The mental mantra will help us stay focused and positive, eliminating stress, increasing relaxation and saving energy. The mind is like the steering wheel of a car, it will go in the direction we dictate and we have the control. To live in well-being, we must steer it in a positive direction.

Flashback to my 2018 Ironman Louisville Race

June 10th, 2019 by JoAnn Cranson

By Brian Reynolds

This past weekend I went out for my 2nd outdoor ride in prep for the Tri race of the season. When I grabbed my aero helmet for the ride I still had my race sticker from Ironman Louisville. While removing the sticker it brought back so many memories. Here is a flashback to that race.

The Swim – 13:38 – The weather on race day was far from ideal. The temps were in the high 40s to low 50s and it was raining all day. The 67 deg water temp was going to be the warmest part of the race (with wet suits of course). At the start I even had a coat over my wet suit to stay as warm as possible. A few minutes before the swim start the race announcer said that the currents in the Ohio river were too strong which meant the swim course would have to change. The modified course just had us swimming down current .9 miles. I was disappointed that they had to shorten the swim since this is one of my strengths, but it was the right call.

The swim was a rolling start so I seeded myself in the top 20. One by one we jumped off the boating dock to begin our Ironman journey. We were given little information on the new course which made it a little challenging finding the swim buoys. I could tell the currents were strong since the buoys were almost floating away. The swim went by quick since it only took me a little over 13 mins to finish. The leaders were probably no more than 30 seconds ahead of me. When I got out the water I felt very fresh and warm.

T1 – 6:53 – This was probably the longest T1 transition of my career. It was still raining when I got out of the water. I had to take a lot of time to dry off and put on 4 layers of clothes. In addition, I also placed hand warmers in my gloves and toe warmers in my shoes. There were other athletes putting on layers of clothing so I didn’t feel the need to rush to make up time. After changing, I ran to my bike with my bike shoes to help keep my feet dry.

The Bike – 5:09:38 – My goal for the bike was to keep warm and ride steady. My legs felt great starting out and I passed a few riders within the first 20 mins. The light rain and 50 deg temps continued during the ride. The 4 layers of clothes I had on kept me warm for the first 30 mins before I became soaking wet. After that I was getting cold especially on the downhills because of the windchill at the faster speeds. In fact, I actually looked forward to the uphills because I was able to stay a little warmer.

The bike course was a lollipop route. The first and last 10 miles of the course were flat. The lollipop loops were the toughest part of the course due to the hilly terrain. When I began the first loop I was already having thoughts of wanting to drop out. There was a little voice in the back of my head that kept whispering “drop out and call it a day”. I’ve never had these thoughts this early in the race. I’ve never been this cold and uncomfortable in a race which was the reason why I wanted to call it quits and get to a warm place. However, it made me feel better when the male pro who won the race said afterwards that he thought about dropping out during the bike leg!

I just tried to tough it out and keep moving forward. When I finished the first loop my split was 2:32 which was on pace for a 5:04 bike time. When I started the 2nd loop there were a lot more athletes on the course. At one point along the course it got so congested that I had to slow down going up a hill. I lost all my momentum up the hill and I had to walk my bike because the hill was so steep.

It did stop raining halfway through the ride and I did feel slightly warmer. The hand warmers inside my gloves stopped generating heat after 2 hours so my hands got cold which made it hard to grab bottles. During the last two hours of the ride I could hardly squeeze any liquids out of my bottles That said, I was looking forward to getting off the bike.

T2 – 6:45 – When entering transition my hands were too cold to even unlace my shoes when I dismounted off my bike. It felt good to get off the bike and not have to deal with the cold windchill anymore. My legs felt stiff and heavy as I ran through transition which is typical for me during an Ironman. In the changing tent I changed to a dry pair of socks but kept the same clothes I had on during the bike. I wanted to err on the side of being too warm for the run because I could always remove layers.

The Run – 3:13:34 – Starting off on the run my biggest concern was my left hamstring cramping up. I took it easy for the first mile and gradually worked into the pace. I started off at a 7:30 ish pace and by mile two I was just under 7 min pace. I got stronger as the run progressed. I felt great from miles 3 to 10 as I was running between 6:40 to 6:50 miles. As I approached the halfway point my energy levels were starting to drop off a bit.

At mile 12 I found out that I was in 3rd place in my age group and only 2 mins down from 2nd place. This news gave me motivation because if I could finish in the top 2 I would get a Kona slot. When I got to mile 14 I was given the news that I was in 2nd place! I was laser focused at this point to hold my position and not give up any time. However sometimes good things must come to an end. At mile 18 my left hamstring began cramping up every few minutes and my energy levels continued to drop.

For the last 8 miles I was forced to slow down and I was taking in as much nutrition as I could stomach. My only goal at this point was to keep running and not walk. I knew the longer I kept running the better my chases were of holding my Kona slot. When I got to the finish line I didn’t have a clue on my placement. Fortunately, I only got passed by one athlete and I managed to finish 3rd. I would have to wait until the next day to find out if I qualified for Kona.

The next day were the award ceremonies and the Kona roll down allocation. I would find out that the top 3 in my age group got Kona slots which meant that I needed to plan a trip to Hawaii in October next year:) This made it extra rewarding to have kept running during the final miles of the marathon because 4th place was only 2:20 minutes behind me. I was thankful to cap off my 2018 triathlon season by not giving up on myself. Perserverance was taking me to Kona!

Start’Em Young

May 20th, 2019 by JoAnn Cranson

By Dawn Hintz

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.” – Emil Zatopek.

Or as I translate it “Run like a child”. When I watch children run I see joy. I see pure satisfaction racing to the imaginary finish line. I see them run with an unbridled passion whether it’s chasing a friend or to the edge of a lake ready to plunge in.

When my eldest son, Jacob, was 9 years old he wanted to compete in his first triathlon. He completed that day with a smile that didn’t end and a passion for a sport that has the chance to keep him healthy and active for life. When he was 12 I signed him up for Athletic Mentors Youth Triathlon Program. A 6-week program that took him beyond the fundamentals of the 3 disciplines; swim, bike and running.

The same 6-week program prepared kids as young as 9 for their very first triathlon. Some of who had very little experience swimming in a lake. They were guided through a mass swim start, exiting the water and making the transition to the bike. When they returned from the 6 mile bike, they were coached through the transition to the run. And boy did they run! Every one of them ran joyously to that finish line where they triumphantly received their medal.

The Youth Triathlon Program has continued to grow. This year will be the first year of two youth groups. The first group will be for very beginner triathletes and the second group will develop teenagers who are ready to go beyond the basic triathlon introduction. While both groups will be ran side by side; each program will be tailored to that group’s needs.

The beginners will spend more time on the fundamentals of each disciple. Each training session will include a workout but more time will be spent giving a solid introduction to each of the disciplines and answering necessary questions. Swim technique will be reviewed in a pool before venturing to the lake. Then they will be taught safe road biking and transitioning to running. It will all be brought together with a miniature triathlon practice and a race course preview before the big day.

More experienced youth triathletes will follow a similar schedule with more emphasis on vigorous training. They will be guided to new levels of athleticism. These children already know how to swim, bike and run. Now they will fine tune their technique in each discipline and learn how to peak for race day.

Both groups will race the Shermanator Triathlon on August 3^rd, 2019.

If your child has an interest in triathlon, this is the program to give them the best start and a joyous finish!

Athletic Mentors Youth Triathlon Program

Click this link to signup for Shermanator Triathlon