USA Triathlon Regional Qualifiers

I think last week’s post about the USAT National Championships was just the push they needed to announce the Regional Qualifiers.  I’ll take 1% credit for that.  I’ve laid out the races below in chronological order.  Not sure why some regions only have one qualifier while others have two... 

Question for my friends in other countries… I know many countries have governing bodies for triathlon.  Do you have something similar to the US format for a national championship?

Region	Race	Location	Date
Florida	St. Anthony's Triathlon	St. Petersburg, FL	Apr 28
Southeast	Memphis in May Triathlon	Memphis, TN	May 19
Mid-Atlantic 1	Rock Hall Triathlon	Rock Hall, MD	June 1
South Midwest 1	Route 66 Triathlon	El Reno, OK	June 2
Mideast 1	Leon’s Triathlon	Hammond, IN	June 2
Southwest	California International Tri	Pleasanton, CA	June 30
Mideast 2	Epic Races	Grass Lake, MI	June 30
Rocky Mountain 1	Boulder Peak Triathlon	Boulder, CO	July 14
Rocky Mountain 2	Echo Triathlon	Coalville, UT	July 14
Northeast	Mass State Triathlon	Winchendon, MA	July 14
Midwest	Omaha Triathlon	Omaha, NE	July 21
Mid-Atlantic 2	New Jersey State Tri	West Windsor, NJ	July 21
South Midwest 2	TriWaco Triathlon	Waco, TX	July 28
Pacific Northwest	Portland Triathlon *	Portland, OR	Sep 22
USAT National Championships		Milwaukee, WI	Aug 10
* qualifier for 2014

Bucky double dog dares you

Eureka!!

When it comes to swimming, I liken myself to a crusty old gold miner.  I show up with my hardhat, lunch pail, and dirty pickaxe every day (ok every 2-3 days) and I chip away at the stone.  I may go weeks or even months without finding a single speck of gold.  And yet I continue to chip… in search of the elusive golden nugget. 

the precious

I continue to chip because I know that golden nuggets exist.  I’ve found them in the past.  In the beginning, they were easy to find, the “low hanging fruit” if you will.  If you need help, a swimmer friend or masters swim coach can help you find them.  Here are some nuggets I found relatively early on:

• How to inhale air as opposed to water
• The basic pulling motion with your arms
• Body position/getting at least somewhat flat on the water
• Hip rotation
• An attempt at kicking

Over time, the low hanging fruit is gone, and it takes a little effort to find more, often with the guidance of a coach.  Here’s a sample of some that I discovered for myself after putting in some work:

• It’s better to swim loose than like a robot
• Keep your arms wide, stop crossing them over the middle
• A “2-beat” kick works better for me
• Keep your fingers relaxed, not tight together
• Hip-driven vs. shoulder-driven technique (shoulder more effective for me)

Lately I’ve wondered to myself, “is the mine barren?”  It seems as though I’ve been on a plateau for a while, and had stopped even hoping for huge golden nuggets… I've been more like the guys below, panning for tiny specks.

you see any specks?

Then, last week I received a glimmer of hope.  I started swimming with a new group closer to my home, which happens to be led by an expert gold digger (in the swimming sense, not the Kanye West sense).  She spotted a beautiful golden nugget that I never would have found on my own. My apologies if I stumble through this, but I will attempt to explain it:

To get more out of each pull (specifically the initial, “front quadrant” of the pull) focus on the motion of driving your elbow up as you pull down.  This upward motion drives your hand and forearm down with a lot more force.  This also engages your bigger lat muscles as opposed to just your shoulders.  I’d often heard to “keep a high elbow,” but there’s a big difference between just hanging it up high in the water as you pull down and driving it up.  

It might take a little time, but I’m in the process of extracting this nugget from the rock.  I took a sample over a couple of workouts and it appears to be pure.  Each pull felt more powerful, and I was swimming faster with the same effort.  If you've already been doing this, then shame on you... you're a greedy gold digger who's been holding out on me.  If this is new to you, hopefully you'll get the motion I described and it will be effective for you.

I guess the moral of the story is, when it comes to the most technical discipline of our sport, there's always more gold to be found.  

And that is why I continue to chip!

Interview with a 1st year Pro: Moka Best

First year professional triathlete Moka “S-moka-n fast” Allen Best has been on a meteoric rise since doing her first triathlon less than three years ago.  Between swimming, biking, running, and raising her four children, Moka gives new meaning to the phrase "working mother."  She was gracious enough to chat with me for a few minutes on her unique story and what her plans are for the coming season. 
  

What’s your athletic background, and how did you get into triathlon?

“I grew up in Maryland.  I played field hockey, volleyball, and was a… embarrassing to say… cheerleader in high school.  I started running at age 17 or 18, and in the beginning I couldn’t run a mile without stopping.  A friend introduced me to mountain biking, and I borrowed my brother’s Huffy for rides.  Eventually I got my own bike.  I moved to California, and my now former husband convinced me to do San Diego's SuperFrog in 2010 (editor’s note, this is a half Ironman distance race as her first tri!).  I did the race four months after having my daughter Stella.  I caught the triathlon bug right away, and 2012 was my 3rd season in the sport."

How would you sum up your 2012 season?  What was the highlight/lowlight?

“The highlight was definitely qualifying for my pro card on my last attempt of the year in New York.  I actually broke my big toe in T2, so the run was especially painful!  The low point was having two gnarly bike crashes back-to-back shortly before the ITU Championships in Spain, where I had hoped to qualify for my pro card.  There were a lot of challenges in my quest to become professional:  bike crashes, a flat tire in one race, and a bogus drafting penalty in another to name a few."

What’s on your schedule for 2013 and what are your goals?

“I’m focusing entirely on Olympic distance races.  I’ll do several of the Lifetime Series races: Nautica South Beach (Miami), CapTex (Austin), Chicago, and Dallas.  I’ll also do some of the Ironman 5i50 series: St. Anthony's (Florida), Kansas, and hopefully the championships at Hy-Vee (Iowa) if I can qualify.  I'll also do the New York City triathlon.  My goal is to podium (top 3) before the end of year.  I know there’s going to be a steep learning curve though.”

when the train's comin' through, get off the tracks!!

What motivates you?

"So many triathletes have a story of something they’ve overcome or are working to overcome in their life.  I've had my share of challenges as well, one of which being a history of an eating disorder.  Triathlon has helped me change my focus from being “thin” to being healthy and strong. One of my main motivations is to inspire women who have struggled with similar issues as well as victims of abuse, showing that you can be strong and overcome.  I do this by simply being open and talking about things via social media, my blog, website, etc.  I also have recently had some great opportunities to speak in public, such as at women's shelters and high school graduations."  


What’s your favorite race you’ve ever done?

“Ironman St. George in 2011 is my favorite, but also the hardest I’ve ever done.  I got the stomach flu two days before the race… I was so sick, and finished with only 10 minutes to spare.  Initially I was really disappointed, but looking back I’m most proud of that race because I didn’t give up.”

Do you feel added pressure now that you have your pro card, or was the pressure in getting to where you are?

“I definitely feel pressure.  I’m not concerned with placing, but I don’t want to disappoint all the people who believe in me and are cheering me on.”  


Rumor has it several sponsors have been lining up for a piece of you.  Can you elaborate? 

"(Laughing) I do have some really exciting partnerships with Fezzari bikes, Reynolds wheels, Rudy Project (2^nd season with them), and Canyon Bicycles as my local bike shop.  I have some shoe, clothing, and wetsuit sponsorships in the works.”

What’s your biggest strength and weakness?

“This is an easy one.  My strength is the bike, weakness is the run.  My body just doesn’t seem to like running.”

What advice do you have for other mothers in the sport?

“I would say don’t listen to the people who say you can’t do both.  I love my kids so much, and they're proud of what I'm doing.  (Laughing) My 4-year old took me to show and tell at her preschool!  My two oldest kids will often ride their bikes while I run.  We talk a lot during these runs, and it’s really quality time.  My oldest loves running 5ks, and I'm happy to be a good example of being active."  

How about for those new to the sport?

“Triathlon doesn’t necessarily get ‘easier’, but you get stronger as you go.  Don’t give up!  Find a good support group.  They can help you overcome some of the unknowns you have when you’re starting out.” 


Thanks again for your time, Moka, and best of luck in 2013!

You can follow Moka at her very cool website www.mokaallen.com and on Facebook.  She also has a few spots available for coaching, and can be reached at moka@racepacetraining.com.

USA Triathlon Championships 2013

Having lived in Milwaukee for six years, I was excited to learn a few weeks ago that the Brew City will host the USAT Championships (for sprint and olympic distances) in 2013 and '14.  Most people don’t think of Milwaukee as a thriving metropolis, but I’m here to tell you that it will pleasantly surprise you.  It’s not Miami, and it’s not the big brother to the south (Chicago), but it’s nice... especially in the summer.  My family and I really enjoyed our time there.

not too shabby

We moved from Milwaukee two years ago, and in 2011 I unknowingly signed up for a USAT Regional Championship qualifier (the Echo Triathlon in Coalville, UT).  If memory serves, you had to place in the top 25% of your age group to qualify.  I finished 5th, missing qualification by one spot.  I wasn't really that bummed though, because with family conflicts it wouldn't have been feasible to make it to Vermont, where the championships were held the past two years.

Although I haven’t seen a formal announcement, rumor has it that Echo will once again be a USAT Regional qualifier in 2013.  Last year the Jordanelle Triathlon near Park City was the qualifier, as I was hoping would be the case once again.  That course suits me a little better, with a tough, hilly run on both roads and rocky trails.  Echo has a pancake flat run which
makes the uberbikers hurt a little less.  I raced Echo a 2nd time last year, and despite
improving my time by 3+ minutes from the previous year, I finished 10th in my age group.  I was happy with my effort (~27 min. swim, 20+ mph average on the bike and just over 7 min mile pace on the run), but it was a really strong field.  Had it been the regional qualifier last year I would've come up short.  I'm anticipating an even stronger field this year, but it will be a fun goal to shoot for.  I've been meaning to get back to my old stomping grounds anyways!

come take a dip in Lake Michigan

ITB Syndrome Treatment: The Blueprint

I recognize this post may not be for everyone, but I think it will have a lot of value to people with ITB issues.  Several years ago while training for a marathon, I noticed that the tendon on the side of my knee felt like it was rubbing against my knee cap.  It was inflamed and caused a lot of friction.  The pain wasn’t unbearable, but really annoying and progressed the longer I ran.  My knee also felt really wobbly when I’d finish a run. 

I did some research and discovered I had "IT Band Syndrome," which is a common running injury.  I went to a doctor, who recommended a cortisone shot.  The short-term effect was magical, and I decided to go ahead with the marathon as planned.  I was able to get through it, but had to walk multiple times in the last few miles, almost toppling over on more than one occasion. 

I continued off and on like this… pushing through some running, getting a cortisone shot, running, cursing, running, cortisone shot, knee brace thing, running, and wondering why I wasn’t getting better.  Finally, after a couple of years dealing with this lingering frustration, I decided to do what was necessary to get better once and for all.

I went to see a physical therapist, and after I had described my issues the first thing he said was “let me see you touch your toes.”  I thought to myself "um, I beg your pardon?  I said my knee hurts.  What is this, the President's Physical Fitness challenge?"  I obliged, however, only to fall a good 12-18 inches short.  It was embarrassing how inflexible I was. 

x marks the spot

To make a long story short, the PT put me on a program that got me back running pain-free in no time.  Without further ado, here was the blueprint to recovery:

• Take 3 weeks completely off running and biking.  This was hard for me, but the great thing about triathlon is you can work on your swim during this time.

• Progressive hamstring stretching (simple toe touches, or attempts at touching) 3x a day for a few minutes each time.  As we all have known since the 80’s, don’t bounce on the stretch.  Just hold it.

• Get a foam roller to break down scar tissue and assist the healing process.  I rolled both the good and bad leg 2x a day for a couple of minutes each time.

• Resume running very gradually.  I literally started with a 5 minute jog 3x a week and only increased 2-3 minutes each week.  This may be conservative, but it worked great for me.

• Continue with the stretching and rolling, even when you're back to running.

That was all it took.  Really simple, actually.  It takes some patience and discipline, but it's well worth it.

If you’re dealing with ITB syndrome, hopefully you can kick it soon.  Now’s a good time of year to let yourself heal.  If you’re not dealing with it, I hope you never do!  It’s a real pain in the butt (and the knee).

New Year’s Resolutions

Over the past few days I've polled various friends in the triathlon community (readers, team members, etc) regarding their tri-related goals for 2013.  Here were the responses I received to the question "In 2013 I resolve to..."

"get off my butt"

"learn how to change a flat tire reasonably quickly"

"do my first triathlon. your top 10 list inspired me (especially #6)"

"be mentally tougher in my races"

"qualify for Kona"

"conquer my fear of open water swimming"

"average 20 mph on the bike over a half ironman"

"eat better"

"place in the top 10 in my age group at Wildflower"

“stop peeing in the pool, even if Ryan Lochte says it's ok”

"do a decent flip-turn"

"run sub 23 min in the sprint distance"

"become an Ironman!"

"move up a lane at masters"

"beat my arch-nemesis... she knows who she is"

"keep up with my girlfriend"

What about you… have any to add?

Lesson Learned

Happy New Year!  

My wife and I just got back from a little excursion to San Diego for a friend's wedding.  It was nice to run in shorts again without having to dodge snow and ice, in addition to meeting up with Jim Nuckols while in town.  

After a nice run through beautiful Balboa Park Saturday morning, I started some post-workout stretching in the hotel room.  Somehow during this time I found myself completely enthralled in a VH1 "Behind the Music" feature on Jennifer Lopez.  In hindsight, I'm still a little hazy on the following details:

1) Why did I suddenly care about J-Lo?
2) Why was I only wearing socks?

I was performing the exact stretch so eloquently depicted below, leaning against the hotel room's tv stand, when I was brought out of my trance by a female voice I didn't recognize.  In my mind the words she uttered were delivered in slow motion: "I'mmmmmmm soooooooo soooorrrrrrrrrrryyyyy."  In my stupor I turned my head 90 degrees to the left, only to see the door closing, without getting a look at the perpetrator.  

It's safe to say she got a good look at me.

putting out the vibe

In less troubling news, I'm happy to report that my running shoes had about as cool of an inaugural run as possible, hitting the Las Vegas strip for an early morning 30 minute jaunt before continuing our drive to the coast.  I'm pretty sure my wife and I were the only two people on the road who hadn't been up all night.  We got a lot of weird looks, in addition to a few nice catcalls from some intoxicated folks.  With all there is to look at, it would be easy to get hit by a car while running down the strip.  However, even with my sense of direction, it's tough to get lost when you've got the Eiffel Tower, Statue of Liberty, and a huge billboard of the Thunder From Down Under guys as guideposts marking your path.  Thanks fellas.

if only there were some significant landmarks... 

running in San Diego was awesome