GOTRIbal Oly Distance Triathletes!
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Tanya,
I LOVE the "Getting through it" you wrote! Well said and thank you for your constant support. Everything you wrote is exactly what I feel like I am doing on a daily basis. Through this journey I am learning soooooo much about myself and my body!
- Elena
Elena,
For more MMPH and inspiration, read our latest interview with Amber Monforte....
http://www.gotribalnow.com/articles
Will appear this week on ESPNW as well.
Onward and upward always!
Hey girls...What happens when two Oly tribal members get together from across the globe? A HOWLING GOOD TIME!!! Jill and Jen went camping and mountain biking up in north Florida for 3 days. Jen's BF, John, was the camp leader and made sure we had great rides and incredible food! One day, Jen did a long trail run, while Jill and John put time on some wild and technical bike trails. The next day, we all hit the trails and Jill came out from her bike loops with an ear to ear smile :)) Camping out in 28 degrees F was a bit chilly, but we are tough, strong, and awesome chicks and we rocked! Check out our pics on the photo tab.
Jen and Jill :))
Wondering what SPECIFIC exercises you can do to build strength in the pool?
Check it out here: From GOTRIbal Expert Coach Diana Lovejoy.
These are GREAT for building strength in just the right places for your swim....EXTRA bonus? There are only 2 of them!
Hi Gang,
Ok, so I'm feelin a bit whimpy and burned out already and have no idea why... My body feels like it's not motivated to workout nor is my mind.
What happened? Where did my excitement go? Who borrowed it? And may I please have it back?
On a positive note, the sun is out today :).
-Elena
Hey Elena - and everyone --
This is normal. It's part of the valleys we experience on the journey to a high level of fitness in order to realize a specific goal (like a race).
It's also the reason doing this together is so important (or doing it with any group who can help you through a valley while they are experiencing a "mountain top" or while they can draw on past experiences).
To chime in in THAT regard, let me just share that this too shall pass. This is similar to the valleys we experience in a work project (when things get 'mundane' or boring), starting a business (when things get too difficult, or seem beyond our ability) or even more relevant, when you're in your race and starting to feel fatigued and the negative self-talk starts.
These are the times you step up and engage your mental PMA (Positive mental attitude). It's also where you start to learn the difference between physical fatigue, mental fatigue, just being tired vs being over-trained, and more. In essence, you are learning more about what you are capable of.
And THAT is powerful -- not just for training and racing, but for you lives.
SO, be each other's advocates, supporters and believers. That's what GOTRIbal created this for....we don't want to tell you WHAT you should do now, but we're happy to throw out our 2 cents.
Listen to your body, and don't give in and the first onset of tiredness, boredom or lack of motivation. It's a part of the journey and when you start to listen to what's happening to you, WHEN, and what you do to override it, you will come through the other side with more learning to apply to other similar situations; whether you're on the race course or not.
Onward and upward always.
Question for anyone -
I am hypoglycemic and am having a hard time managing my blood sugar during my bike rides / runs / swimming. During the first race I chowed down while on my bike and regulated my blood sugar and asthma. However, with this race being on a larger scale, what snackage is recommended while on my bike?
Thank you!!!
Hi Darcy,
Happy New Year! I emailed you on your other listed email but wasn't sure if that's the best way to contact you...
I need help with my running as it is challenging for me. I run approx. 12 minute miles and am currently wearing a heart monitor to help. As you can imagine I am spending a lot of time walking :).
I look forward to hearing from you soon.
Best,
Hi Elena,
I'd be more than happy to help you. If I understand correctly, you walk run 12 minute miles and you have a HR monitor.
The best way to improve your cardiovascular system so you can run for a longer period of time is to walk a portion and run a portion of your total workout. Each run you will reduce the amount of time you walk and increase the amount of time you run. For example, walk 1:00 minute and run 3:00. Then decrease your walk to 45 sec and increase your run to 3:30, and so on. I am not quite sure where you are at at this point your run. The schedule has you running 60 minutes. If you are able to complete 60 minutes, fantastic. I would suggest breaking the run up and set yourself a guideline. However long you are running comfortably, set that as your starting point. If it is 5:00 minutes, then jog 5:00, and allow yourself to walk 1+ minutes. I would like a fast pace walk though:) Then you will slowly decrease your walk time, and increase your run time.
One thing to note is you may be trying to run to fast. I'd rather see you slow your pace down significantly so you can hold the pace for a longer period of time, than go out real hard and have to walk. If you have a HR monitor and you know your zones, I'd suggest you stay in zone 1-2 at all times. This means the run should feel easy and comfortable to you. You should be able to converse very simply to a fellow runner.
If you need more help, feel free to email me at darcyg@mac.com.
Coach Darcy
JEN!
Now THAT is defintely something worth celebrating on this holiday!
And, might we add, a GREAT gift to yourself! --- lots of extra shoog and confidence to keep up the work.
You did a 10K 12 weeks before the end of the program -- ROCK ON girl!
Onward and upward!
Jill - sister,
You are AWESOME !! And you will never, EVER, say that you are not a rockin' mtn biker. You go girl !
And for all you OLY tribals, keep it going. I know that holidays are a distraction, but we are strong and determined and focused.
**** HAPPY HOLIDAYS ****
Jenifer :)
Hi ladies - can I brag a bit? This morning, instead of a nice recovery endurance ride, I participated in a mountain bike marathon down near the Dead Sea, which is a really popular race here in Israel...the whole biking community flocks to it. The Veolia Desert Challenge is a huge happening and done in couples - either two men, two women or mixed...and in a bunch of age categories and distances (23k, 46k, 69k). I raced the 46k distance with my usual partner in the mixed 80+ age category (although together we're really 101!!!) - and we took 1st place (4th year in a row!) out of about 20 other "mixed" couples....it was really tough and I took a spill along the way (front wheel got caught in a crevice and I went flying, landing on my knees and cutting my finger...but I got up quickly and got back on my bike...I was lucky, no serious damage :-) )....anyway, it was fun to stand on the podium!
Hope you all have a great 4th week!
Jill
Hi Jill,
Congrats to you!! Way to go girl. Keep defending your title:)
You may be sore tomorrow. I would suggest you get out and spin your legs on the bike. It will help with the recovery and repair and keep the blood flowing.
Thanks for sharing your accomplishment!
Coach Darcy
Thanks, Coach! I ended up going for an "easy" 30 minute run yesterday - legs were heavy, but I felt better afterwards and got a good night's sleep (in contrast to Saturday night after the race, during which I tossed and turned all night...feeling very sore...).
Thanks for the encouragement!
Jill
Hi All,
I am new to video. I had a friend help video, How to change a flat. I was a bit nervous in the video ( forgot a few technical words:) ) and was hoping I would be able to edit the raw video. Was unable plus it appeared my video was too long for utube. (only by few minutes.) So what I am left with is an unedited video that I had to clip the beginning and end. Geez....The beginning shows how to take the wheel off the bike and the end shows how to place the wheel back on the bike. I am sorry for this inconvenience, but I want you all to know I literally just bought a handy dandy tripod for the camera and will now have the ability to video without help. To Note: I will have video for you. I will certainly video, how to transition, and I can redo flat change as well.
For now, I will upload what I got.....eeeks!
I am very good at coaching, and obviously need some training in the tech world. :)))
BTW, if you google how to change a bicycle flat, you will get many professional videos.
Hi Elena,
Darcy will be showing you all how to do this -- it may be video.
Until that time, a few suggestions:
a. If you have a local TRIbe in your area, chat with a local bicycle shop owner and let them know you'd love a short workshop on how to change a tire (and don't forget to tell them to go through it with you SLOWLY).
b. In San Diego, we can host another tire-changing clinic. Just reach out to Tanya and we'll get one organized in a jiffy.
Onward and upward ladies!
Is there any reason why I could not break the ab workouts to four days a week? I am having trouble completing the 30 minutes at one time due to my core not being strengthened for years. This is one area I have wanted to really work on and became frustrated during the core workouts this past week. I am still sore which I think is good but that is after barely getting through 15 mins. Hope everyone has a great week!
Tara
Good MOOOOORRRRNING Tara!
I'm sure you'll hear the same from Coach, and some others on this thread, but YES, most definitely you can break up your core-strength training.
There are a few tips here we thought we'd share:
a. Modify the number of reps you do for any exercise. It is important to get through as much of the strength workout as you can, and a good way to do that, is modify how many reps you do in any set. For example, do 5-8 reps of any exercise two times (instead of 3). Rest for 45 seconds in between. And don't speed through them. Focus on technique and form more than speed. You'll get stronger, and see results in your strength in just two weeks.
b. Aim to do the full 30 minutes that ONE day. Do 15 in the morning before breakfast, and 15 before or after (way after) dinner. Again, drop your reps (and how many sets you do) per exercise so that you can complete the exercise in good form.
After two weeks, gradually up your number of reps, and then add a third set when you feel ready.
Soreness IS a good thing, and drinking lots of water and good fluids will help flush some of that away. Getting right back in there and doing what's hard also tells your muscles "Get ready baby - you have more work to do!" You are training your body for more strength, and your mind for more stamina. The time is NOW sister!
Onward and upward,
GOTRIbal baby!
Hi Ladies!
I am having a difficult week. I have been down with a 4 day migrain. Haven't been able to workout or go to work. I was able to go to work today---though not sure if I should have. I am going to try to hit the gym tonight and do a shortened version of today's workout. I feel like such a slug since I haven't been able todo anything. Anyway, just needed to vent and share my frustration. After such a great week last week, and now this. I don't like being kept down!!! UGH!!!
So, Coach and Tanya and OLY Ladies......what do you do/or would you do?
~Dana~
Hi Dana,
I can't even imagine a four-day migraine...I guess the only thing you really can do is baby yourself, take good care, go slowly - and go easy on you! This, too, will pass...
I hope you're feeling better and that you're getting back into the swing of things...slowly, but surely...
Jill
Hi Dana,
Most important is to not get down on yourself. You are not a slug! Feeling bad because you can't workout is negative energy and we do this because we want to feel positive energy. You can't worry about the things you can't control. You can only try and manage the migraines as best as possible. Be thankful you are a Happy Healthy Woman. If light exercise helps your migraines, then go for it. Otherwise, wait till it passes. You will feel better! When you do, get out there and feel good!
Coach Darcy
Yippee!!!! The migrain is gone! It broke on Thursday evening....I did just give myself permission to take it easy. My husband and sons told me to stay home last night and take it easy and to not go to the gym---reluctantly I did just that. I hung out at home and went to bed early. I am glad that I did, I am up and feeling great and heading to the gym for my workout. Yeah! I am so excited. :) "Onward and Upward!" Here I go! Thanks for the support! Yes---I am thankful I am Happy Healthy woman and I am thankful for wonderful training support I have in all you wonderful women. Rock on Ladies!
Hey girls...Today was a very large and popular charity cycling event in Ft. Lauderdale. My girlfriend and I did 75 miles (120 km). My new b.f. did the 100 miles (160 km) in 30 minutes less than it took us to finish the 75. LOL. My legs are sore and thank G-d tomorrow is my recovery day! Have a great 2nd week :) Jenifer
You guys, it is just too dang cold out for me to ride outside. And riding that long on a stationary bike at the gym is brutal. My sweet husband saw me getting discouraged, so he sprang for an early (and very nice) Christmas present.
He also got a climbing riser block and a mat!
I still just have my 20 year old hybrid bike and not a snazzy road bike (yet) but at least it fits me better than the bikes at the gym and I can listen to music or watch tv while I'm riding in my basement. I'm so excited and can't wait for it to get here.
Long way of saying that I didn't bike yesterday, but had a great workout on an eliptical trainer. I figure it uses similar muscle movements, right?
I'm easing back into running after injuring myself training this summer. So, I'm going to walk/run my 40 minutes today. On a treadmill (ugh). But I'm going to try out a new app on my iPhone. Anyone use Lolo Burn?
http://itunes.apple.com/us/app/lolo-burn-run-walk-jog/id383811730?mt=8
We love to hear you were able to invest in a Cyclops trainer -- trainers in general are staples in almost any athlete's "tool box" of "must have's" for training, precisely for the reason you got it!
Cyclops is one of the very best (and our personal trainer of choice) and using one without a riser is NOT recommended -- for your bike, and for your trainer. So good choice to your hubby!
NOW, get better -- heal! Don't rush anything. Doing substitutions and modficiations to your schedule is absolutely okay - you are still using the fire burning engine you need to build a strong aerobic base -- the one you'll depend on out on your harder training sessions (and in your races)!
Onward and upward always!
Elisa
GOTRIbal baby!
DAY 6:
Was happy that my friend Ido wanted to ride 50 km easy, so we had a really nice ride this morning (even though we were riding into a really strong headwind on our way back - the same wind that is wreaking havoc on the battle against the huge, tragic forest fire still raging in northern Israel. My thoughts and prayers are there...).
Have a great day, ladies!
Jill
Have a great recovery day girls! Tomorrow is a training day for me since Mondays are my recovery days. I have an charity ride on Sunday - suppposed to ride 100 miles, but will shorten it to 62 so I'll only need one day recovery. Ciao. Jenifer
Hey Ladies! I wrote a poem about Week One. Enjoy! :)
ODE to Week One
It all began with Day One,
and let me tell you, it was fun!
We went for a spin and a run, on Day Two,
As we donned our favorite shoes.
With flailing arms and running form not quite perfected,
We practiced sprints--
With some of us resembling Phoebe,
As we ended Day Three.
We shut the door on Day Four,
With Absolutely groovy Ab work on the floor.
On Day Five,
We welcomed the “rest”.
We gave ourselves a high five,
And promise always to do our personal best!
~Dana Vance~
GOTRIbal Olympic Distance Triathlete
Dana - that is magnificence. Just too cool for words. So much fun. You rock babes.
What makes us drop our jaws in amazement, also, is that Tanya just submitted GOTRIbal's first piece for espnW's new website launch. (every Tuesday, starting this Dec.7, GOTRIbal will have an article and a front page headline on espnW)
The title of her first article? "Day One"
It's all coming together - and all because of the power of the women in this community. We are in awe.
Onward and upward always,
GOTRIbal baby!
I did sprints for the first time ever tonight. It was fun running fast for a short distance! Though, I'm afraid I looked a bit like Phoebe from Friends. Remember that one?
I did the sprints up on the soccer fields - the only grassy areas around. Ran around the edges since all the fields had soccer practices going on. And boy did I get strange looks when I was skipping down the astro-turf!! LOL.
Loved this clip - I certainly HOPE I didn't run like Phoebe, but at least I know I didn't bump into any horses...
I couldn't seem to count my left (or right) steps, though - lost count after two, I think :-)
And skipping on one leg ain't easy....I really felt the difference between left and right legs (much easier when my right, stronger leg was leading).
Holy cow!!! I enjoyed the sprints too but the skipping ended up being much more difficult than I thought. I was thinking on my way to the gym... how hard can skipping be as I did it alot as a kid.... oh my! Got me there.... legs are sore but feeling great! Hope everyone had a great day!
Tara
Well, I had to call in sick on Monday since I hadn't fully kicked my over-a-week-long head&chest cold but tonight I decided better late than never and I just completed the workout for Day 2 and it felt SO GREAT to move again!! :)
My first question for Coach Darcy: Since I had to take Monday as a "sick day" can I move Monday's workout to Friday?
Okay, so my 90 minute bike ride went well until it got dark. Thank goodness I was prepared with warm clothing and doofus me didn't start the ride with a route in mind. So I passed my house 3x to get my riding time in. Oh well...live and learn.
The con for riding at night is not seeing pot holes. If you hit one and don't know it, you better hang on to your underwear! The other con is that no one can see you're snot rockets, or should I say "icy snot rockets." Just better check your clothing when you get home because you have no idea if you aimed correctly in the dark.
There's my two cents worth! I hope everyone else is enjoying their workouts. And thank you Tanya for spelling the "code."
-Elena
Ok I'm feeling a bit technologically challenged :) How did you girls make a picture show up next to your name???? I cannot find on the website how to do this. I'm sure it's simple but I'm totally missing it! Have a great day!
Tara
Tanya,
I LOVE the "Getting through it" you wrote! Well said and thank you for your constant support. Everything you wrote is exactly what I feel like I am doing on a daily basis. Through this journey I am learning soooooo much about myself and my body!
- Elena
Elena,
For more MMPH and inspiration, read our latest interview with Amber Monforte....
http://www.gotribalnow.com/articles
Will appear this week on ESPNW as well.
Onward and upward always!
Hey girls...What happens when two Oly tribal members get together from across the globe? A HOWLING GOOD TIME!!! Jill and Jen went camping and mountain biking up in north Florida for 3 days. Jen's BF, John, was the camp leader and made sure we had great rides and incredible food! One day, Jen did a long trail run, while Jill and John put time on some wild and technical bike trails. The next day, we all hit the trails and Jill came out from her bike loops with an ear to ear smile :)) Camping out in 28 degrees F was a bit chilly, but we are tough, strong, and awesome chicks and we rocked! Check out our pics on the photo tab.
Jen and Jill :))
Wondering what SPECIFIC exercises you can do to build strength in the pool?
Check it out here: From GOTRIbal Expert Coach Diana Lovejoy.
These are GREAT for building strength in just the right places for your swim....EXTRA bonus? There are only 2 of them!
Hi Gang,
Ok, so I'm feelin a bit whimpy and burned out already and have no idea why... My body feels like it's not motivated to workout nor is my mind.
What happened? Where did my excitement go? Who borrowed it? And may I please have it back?
On a positive note, the sun is out today :).
-Elena
Hey Elena - and everyone --
This is normal. It's part of the valleys we experience on the journey to a high level of fitness in order to realize a specific goal (like a race).
It's also the reason doing this together is so important (or doing it with any group who can help you through a valley while they are experiencing a "mountain top" or while they can draw on past experiences).
To chime in in THAT regard, let me just share that this too shall pass. This is similar to the valleys we experience in a work project (when things get 'mundane' or boring), starting a business (when things get too difficult, or seem beyond our ability) or even more relevant, when you're in your race and starting to feel fatigued and the negative self-talk starts.
These are the times you step up and engage your mental PMA (Positive mental attitude). It's also where you start to learn the difference between physical fatigue, mental fatigue, just being tired vs being over-trained, and more. In essence, you are learning more about what you are capable of.
And THAT is powerful -- not just for training and racing, but for you lives.
SO, be each other's advocates, supporters and believers. That's what GOTRIbal created this for....we don't want to tell you WHAT you should do now, but we're happy to throw out our 2 cents.
Listen to your body, and don't give in and the first onset of tiredness, boredom or lack of motivation. It's a part of the journey and when you start to listen to what's happening to you, WHEN, and what you do to override it, you will come through the other side with more learning to apply to other similar situations; whether you're on the race course or not.
Onward and upward always.
Question for anyone -
I am hypoglycemic and am having a hard time managing my blood sugar during my bike rides / runs / swimming. During the first race I chowed down while on my bike and regulated my blood sugar and asthma. However, with this race being on a larger scale, what snackage is recommended while on my bike?
Thank you!!!
Hi Darcy,
Happy New Year! I emailed you on your other listed email but wasn't sure if that's the best way to contact you...
I need help with my running as it is challenging for me. I run approx. 12 minute miles and am currently wearing a heart monitor to help. As you can imagine I am spending a lot of time walking :).
I look forward to hearing from you soon.
Best,
Hi Elena,
I'd be more than happy to help you. If I understand correctly, you walk run 12 minute miles and you have a HR monitor.
The best way to improve your cardiovascular system so you can run for a longer period of time is to walk a portion and run a portion of your total workout. Each run you will reduce the amount of time you walk and increase the amount of time you run. For example, walk 1:00 minute and run 3:00. Then decrease your walk to 45 sec and increase your run to 3:30, and so on. I am not quite sure where you are at at this point your run. The schedule has you running 60 minutes. If you are able to complete 60 minutes, fantastic. I would suggest breaking the run up and set yourself a guideline. However long you are running comfortably, set that as your starting point. If it is 5:00 minutes, then jog 5:00, and allow yourself to walk 1+ minutes. I would like a fast pace walk though:) Then you will slowly decrease your walk time, and increase your run time.
One thing to note is you may be trying to run to fast. I'd rather see you slow your pace down significantly so you can hold the pace for a longer period of time, than go out real hard and have to walk. If you have a HR monitor and you know your zones, I'd suggest you stay in zone 1-2 at all times. This means the run should feel easy and comfortable to you. You should be able to converse very simply to a fellow runner.
If you need more help, feel free to email me at darcyg@mac.com.
Coach Darcy
I hope you are all having great holidays. I just ran my longest run. Ever. 10K. Woohoo! I believe there is hope for this slug as an Oly Triathlete :)
Keep it going !!
Jenifer :)
Congrats Jen!!! Way to go!!!!
Yay!!! You are the farthest thing from a slug that I know!!! Love and kisses!
JEN!
Now THAT is defintely something worth celebrating on this holiday!
And, might we add, a GREAT gift to yourself! --- lots of extra shoog and confidence to keep up the work.
You did a 10K 12 weeks before the end of the program -- ROCK ON girl!
Onward and upward!
Jill - sister,
You are AWESOME !! And you will never, EVER, say that you are not a rockin' mtn biker. You go girl !
And for all you OLY tribals, keep it going. I know that holidays are a distraction, but we are strong and determined and focused.
**** HAPPY HOLIDAYS ****
Jenifer :)
Hi ladies - can I brag a bit? This morning, instead of a nice recovery endurance ride, I participated in a mountain bike marathon down near the Dead Sea, which is a really popular race here in Israel...the whole biking community flocks to it. The Veolia Desert Challenge is a huge happening and done in couples - either two men, two women or mixed...and in a bunch of age categories and distances (23k, 46k, 69k). I raced the 46k distance with my usual partner in the mixed 80+ age category (although together we're really 101!!!) - and we took 1st place (4th year in a row!) out of about 20 other "mixed" couples....it was really tough and I took a spill along the way (front wheel got caught in a crevice and I went flying, landing on my knees and cutting my finger...but I got up quickly and got back on my bike...I was lucky, no serious damage :-) )....anyway, it was fun to stand on the podium!
Hope you all have a great 4th week!
Jill
Hi Jill,
Congrats to you!! Way to go girl. Keep defending your title:)
You may be sore tomorrow. I would suggest you get out and spin your legs on the bike. It will help with the recovery and repair and keep the blood flowing.
Thanks for sharing your accomplishment!
Coach Darcy
Thanks, Coach! I ended up going for an "easy" 30 minute run yesterday - legs were heavy, but I felt better afterwards and got a good night's sleep (in contrast to Saturday night after the race, during which I tossed and turned all night...feeling very sore...).
Thanks for the encouragement!
Jill
Glad to see we are going to change our tires...however, how the heck do I change it should I have a blow out????
Hi All,
I am new to video. I had a friend help video, How to change a flat. I was a bit nervous in the video ( forgot a few technical words:) ) and was hoping I would be able to edit the raw video. Was unable plus it appeared my video was too long for utube. (only by few minutes.) So what I am left with is an unedited video that I had to clip the beginning and end. Geez....The beginning shows how to take the wheel off the bike and the end shows how to place the wheel back on the bike. I am sorry for this inconvenience, but I want you all to know I literally just bought a handy dandy tripod for the camera and will now have the ability to video without help. To Note: I will have video for you. I will certainly video, how to transition, and I can redo flat change as well.
For now, I will upload what I got.....eeeks!
I am very good at coaching, and obviously need some training in the tech world. :)))
BTW, if you google how to change a bicycle flat, you will get many professional videos.
Video of flat change has been uploaded to the video's section. :)
Coach Darcy
Hi all,
Marison is organizing a tire-changing clinic in San Diego for any ladies who want to attend.
Stay tuned...
Onward and upward!
Hi Elena,
Darcy will be showing you all how to do this -- it may be video.
Until that time, a few suggestions:
a. If you have a local TRIbe in your area, chat with a local bicycle shop owner and let them know you'd love a short workshop on how to change a tire (and don't forget to tell them to go through it with you SLOWLY).
b. In San Diego, we can host another tire-changing clinic. Just reach out to Tanya and we'll get one organized in a jiffy.
Onward and upward ladies!
Is there any reason why I could not break the ab workouts to four days a week? I am having trouble completing the 30 minutes at one time due to my core not being strengthened for years. This is one area I have wanted to really work on and became frustrated during the core workouts this past week. I am still sore which I think is good but that is after barely getting through 15 mins. Hope everyone has a great week!
Tara
Hi Tara,
Absolutely!
hi Tara!
There is NO reason you can't -- give your 15 minutes the best you've got, and no matter what, you WILL still have results.
Darcy, your thoughts?
Good MOOOOORRRRNING Tara!
I'm sure you'll hear the same from Coach, and some others on this thread, but YES, most definitely you can break up your core-strength training.
There are a few tips here we thought we'd share:
a. Modify the number of reps you do for any exercise. It is important to get through as much of the strength workout as you can, and a good way to do that, is modify how many reps you do in any set. For example, do 5-8 reps of any exercise two times (instead of 3). Rest for 45 seconds in between. And don't speed through them. Focus on technique and form more than speed. You'll get stronger, and see results in your strength in just two weeks.
b. Aim to do the full 30 minutes that ONE day. Do 15 in the morning before breakfast, and 15 before or after (way after) dinner. Again, drop your reps (and how many sets you do) per exercise so that you can complete the exercise in good form.
After two weeks, gradually up your number of reps, and then add a third set when you feel ready.
Soreness IS a good thing, and drinking lots of water and good fluids will help flush some of that away. Getting right back in there and doing what's hard also tells your muscles "Get ready baby - you have more work to do!" You are training your body for more strength, and your mind for more stamina. The time is NOW sister!
Onward and upward,
GOTRIbal baby!
Hi Ladies!
I am having a difficult week. I have been down with a 4 day migrain. Haven't been able to workout or go to work. I was able to go to work today---though not sure if I should have. I am going to try to hit the gym tonight and do a shortened version of today's workout. I feel like such a slug since I haven't been able todo anything. Anyway, just needed to vent and share my frustration. After such a great week last week, and now this. I don't like being kept down!!! UGH!!!
So, Coach and Tanya and OLY Ladies......what do you do/or would you do?
~Dana~
Hi Dana,
I can't even imagine a four-day migraine...I guess the only thing you really can do is baby yourself, take good care, go slowly - and go easy on you! This, too, will pass...
I hope you're feeling better and that you're getting back into the swing of things...slowly, but surely...
Jill
Hi Dana,
Most important is to not get down on yourself. You are not a slug! Feeling bad because you can't workout is negative energy and we do this because we want to feel positive energy. You can't worry about the things you can't control. You can only try and manage the migraines as best as possible. Be thankful you are a Happy Healthy Woman. If light exercise helps your migraines, then go for it. Otherwise, wait till it passes. You will feel better! When you do, get out there and feel good!
Coach Darcy
Yippee!!!! The migrain is gone! It broke on Thursday evening....I did just give myself permission to take it easy. My husband and sons told me to stay home last night and take it easy and to not go to the gym---reluctantly I did just that. I hung out at home and went to bed early. I am glad that I did, I am up and feeling great and heading to the gym for my workout. Yeah! I am so excited. :) "Onward and Upward!" Here I go! Thanks for the support! Yes---I am thankful I am Happy Healthy woman and I am thankful for wonderful training support I have in all you wonderful women. Rock on Ladies!
Hey girls...Today was a very large and popular charity cycling event in Ft. Lauderdale. My girlfriend and I did 75 miles (120 km). My new b.f. did the 100 miles (160 km) in 30 minutes less than it took us to finish the 75. LOL. My legs are sore and thank G-d tomorrow is my recovery day! Have a great 2nd week :) Jenifer
You guys, it is just too dang cold out for me to ride outside. And riding that long on a stationary bike at the gym is brutal. My sweet husband saw me getting discouraged, so he sprang for an early (and very nice) Christmas present.
http://www.cycleops.com/products/trainers.html?page=shop.product_details&flypage=flypage_images.tpl&product_id=168&category_id=3
He also got a climbing riser block and a mat!
I still just have my 20 year old hybrid bike and not a snazzy road bike (yet) but at least it fits me better than the bikes at the gym and I can listen to music or watch tv while I'm riding in my basement. I'm so excited and can't wait for it to get here.
Long way of saying that I didn't bike yesterday, but had a great workout on an eliptical trainer. I figure it uses similar muscle movements, right?
I'm easing back into running after injuring myself training this summer. So, I'm going to walk/run my 40 minutes today. On a treadmill (ugh). But I'm going to try out a new app on my iPhone. Anyone use Lolo Burn?
http://itunes.apple.com/us/app/lolo-burn-run-walk-jog/id383811730?mt=8
We love to hear you were able to invest in a Cyclops trainer -- trainers in general are staples in almost any athlete's "tool box" of "must have's" for training, precisely for the reason you got it!
Cyclops is one of the very best (and our personal trainer of choice) and using one without a riser is NOT recommended -- for your bike, and for your trainer. So good choice to your hubby!
NOW, get better -- heal! Don't rush anything. Doing substitutions and modficiations to your schedule is absolutely okay - you are still using the fire burning engine you need to build a strong aerobic base -- the one you'll depend on out on your harder training sessions (and in your races)!
Onward and upward always!
Elisa
GOTRIbal baby!
DAY 6:
Was happy that my friend Ido wanted to ride 50 km easy, so we had a really nice ride this morning (even though we were riding into a really strong headwind on our way back - the same wind that is wreaking havoc on the battle against the huge, tragic forest fire still raging in northern Israel. My thoughts and prayers are there...).
Have a great day, ladies!
Jill
Jill - We want to send you our hopes and good thoughts for your safety as well.... we've been thinking of you and hoping you are free from the fires.
Have a great recovery day girls! Tomorrow is a training day for me since Mondays are my recovery days. I have an charity ride on Sunday - suppposed to ride 100 miles, but will shorten it to 62 so I'll only need one day recovery. Ciao. Jenifer
Hey Ladies! I wrote a poem about Week One. Enjoy! :)
ODE to Week One
It all began with Day One,
and let me tell you, it was fun!
We went for a spin and a run, on Day Two,
As we donned our favorite shoes.
With flailing arms and running form not quite perfected,
We practiced sprints--
With some of us resembling Phoebe,
As we ended Day Three.
We shut the door on Day Four,
With Absolutely groovy Ab work on the floor.
On Day Five,
We welcomed the “rest”.
We gave ourselves a high five,
And promise always to do our personal best!
~Dana Vance~
GOTRIbal Olympic Distance Triathlete
Dana - that is magnificence. Just too cool for words. So much fun. You rock babes.
What makes us drop our jaws in amazement, also, is that Tanya just submitted GOTRIbal's first piece for espnW's new website launch. (every Tuesday, starting this Dec.7, GOTRIbal will have an article and a front page headline on espnW)
The title of her first article? "Day One"
It's all coming together - and all because of the power of the women in this community. We are in awe.
Onward and upward always,
GOTRIbal baby!
Love it, Dana!
Enjoy your ride Jenifer! I have been searching for bike events for the spring and summer and looking forward to some of those rather than mostly running events. Have a great weekend!
Tara
I did sprints for the first time ever tonight. It was fun running fast for a short distance! Though, I'm afraid I looked a bit like Phoebe from Friends. Remember that one?
http://www.youtube.com/watch?v=E_0Ta_DIWuU
I did the sprints up on the soccer fields - the only grassy areas around. Ran around the edges since all the fields had soccer practices going on. And boy did I get strange looks when I was skipping down the astro-turf!! LOL.
Loved this clip - I certainly HOPE I didn't run like Phoebe, but at least I know I didn't bump into any horses...
I couldn't seem to count my left (or right) steps, though - lost count after two, I think :-)
And skipping on one leg ain't easy....I really felt the difference between left and right legs (much easier when my right, stronger leg was leading).
Holy cow!!! I enjoyed the sprints too but the skipping ended up being much more difficult than I thought. I was thinking on my way to the gym... how hard can skipping be as I did it alot as a kid.... oh my! Got me there.... legs are sore but feeling great! Hope everyone had a great day!
Tara
Oh my......I am really feeling the workout today. I loved sprints---eventhough I do think I fall into the "Phoebe" category too. :) My run is my weakest area, so I really appreciate all the work on this. :)
Well, I had to call in sick on Monday since I hadn't fully kicked my over-a-week-long head&chest cold but tonight I decided better late than never and I just completed the workout for Day 2 and it felt SO GREAT to move again!! :)
My first question for Coach Darcy: Since I had to take Monday as a "sick day" can I move Monday's workout to Friday?
Yes. You may.
Okay, so my 90 minute bike ride went well until it got dark. Thank goodness I was prepared with warm clothing and doofus me didn't start the ride with a route in mind. So I passed my house 3x to get my riding time in. Oh well...live and learn.
The con for riding at night is not seeing pot holes. If you hit one and don't know it, you better hang on to your underwear! The other con is that no one can see you're snot rockets, or should I say "icy snot rockets." Just better check your clothing when you get home because you have no idea if you aimed correctly in the dark.
There's my two cents worth! I hope everyone else is enjoying their workouts. And thank you Tanya for spelling the "code."
-Elena
Ok I'm feeling a bit technologically challenged :) How did you girls make a picture show up next to your name???? I cannot find on the website how to do this. I'm sure it's simple but I'm totally missing it! Have a great day!
Tara
Hi Tara,
Go to "My Account" (I know, you thought it would be under "My Profile") - scroll down, you'll see a place that allows you to upload a photo. Look forward to seeing you!
Jill