Questions and Comments

88 comments

1 Bruno Nardone { 02.25.08 at 2:26 pm }

A funny thing happened while I was getting ready for work today, I noticed it was day light and it was well before 6:30. As my close friends know, I am not much of a gym rat, and really do prefer to exercise outdoors. I also prefer to exercise in the morning, and without daylight this has had the negative effect of rationalizing a state of winter workout hibernation, interrupted by occasional moments of strenuous recreation, or a sprint through Logan, but nothing serious.

I’m feeling a need to get back to a routine but could use a milestone or similar motivator. Anyone have a good road race they are considering, or other ideas to get me excited about setting the clock a little earlier and going back outside? I’d rather not wait until the spring thaw to really get going again.

2 Diane { 02.25.08 at 2:34 pm }

Funny you should “call” today. First of all I was going to see if you wanted to run tomorrow morning before the storm comes at 6:15. I need to go 60min, but you can peel off when you want to.

Secondly, on 5/4 Cary and I are doing a 10k while a few of my clients (Jessica, Sharon and Kathleen) are doing the 5k in Westford. I am planning on riding my bike to the race then doing the 10k. I believe Jim B said he wanted to ride to the race with me. You can do any or all of this with us too. The link to the event is http://www.coolrunning.com/major/08/westfordroadrace/

3 Marie Mcguirk { 02.27.08 at 3:39 pm }

Hey diane, don’t want you to be lonely. I will ride to Westford too….I’m thinking about doing the 5K. I ran today, I’m getting a little faster - who knew. I am really struggling with the nutrition portion of all of this….When and what to eat…And I’m kind of picky.

4 Diane { 02.27.08 at 4:06 pm }

Great Marie! I don’t think you should do both that weekend though because you are doing the Sudbury Sprint the weekend after. You should focus on being really ready for that race. This is supposed to be a rest week for you, not “trying to get faster this week”
I can work with you on the nutrition front……….it’s a FAVORITE subject of mine!!!

5 Bonnie Brown { 02.29.08 at 6:56 am }

I’m curious about the muscle soreness that I feel when rolling or receiving a massage. Is there anyway to identify what is muscle breakdown, lactic acid buildup and/or muscle tightness? Should these symptoms be treated differently when receiving a massage or using the foam roller?

6 Diane { 02.29.08 at 8:05 am }

Great question Bonnie. I won’t profess to have the medical knowledge to answer your question, perhaps Eric or Jason could respond. However, I have a few thoughts about it. Obviously the location of the soreness would be key to determine whether it a tightness in the tendon (i.e. IT Band) vs quad which would be more difficult to tell because either scenario could be the case. Also, if we take the quad or hamstring for example, couldn’t you feel a pulling in one area or another with the soreness, vs a deep soreness within the muscle? Lastly, to me, lactic acid build up happens during exercise and releases after a hard bout when you stop that hard effort. I don’t think it stays there built up. Again, great question and hopefully other people will chime in.

7 Jessica Reyes-LMT { 02.29.08 at 10:54 am }

When there is a muscle group, which has experienced scarring, is extremely restricted or very congested due to overuse, repetitive strain or chronic postural strain, it may become sensitive to pressure during a massage or rolling. This sensitivity can present itself as being ticklish, tingly, uncomfortable, painful, or as a tremendous relief. The soreness you feel may come from many factors. Everything from exercise, fatigue, hunger, sleep and especially hydration will affect the way your nerves perceive the pressure in your muscles. If your muscles aren’t hydrated, then the circulatory response from a massage isn’t as effective. If you are dehydrated, the body makes a choice. It isn’t going to take the fluid away from organs which are necessary for survival, but your joints and muscles are secondary. One of the first signs of chronic dehydration is muscle and joint discomfort. The fluid in your joints (synovial fluid) needs to be plentiful to hydrate the joint through movement. The muscles will be more prone to damage on an every day basis if chronically dehydrated…think of a new rubber band, and an old, dried out one. Having enough water in your system during a massage will allow your body to flush old stuff out of your muscles, and system more quickly, helping an old injury to heal faster.

Muscle Tightness:

When there is chronic muscle tension or injury, there are usually adhesions (bands of painful, rigid tissue) in muscles, tendons, and ligaments.
Adhesions can block circulation and cause pain, limited movement, and inflammation.

Lactic Acid:
When you exercise, your muscles burn sugar, fat or protein in the presence of oxygen to produce energy. If you exercise so intensely that you become very short of breath and your muscles can’t get enough oxygen, lactic acid accumulates in your muscle fibers.

I don’t know much about muscle break down so hopefully someone else will comment on that.

Take care and I hope this helps.

8 Eric Cardin { 02.29.08 at 11:08 am }

Bonnie–the point of rollling/massaging etc. is to increase blood flow. The pain comes from the mechanical pressure and sometimes from the break up of lactic acid build up. Increased blood flow increases the elasticity of the tissue and helps expedite the flow of the after-products of metabolic reactions (lactic acids). I don’t think there is a way to distinguish between different reasons for soreness other than the soreness should not last more than 24 hours. Muscle “tightness” is determined by an inability to move a joint freely throughout its normal motion.

9 Jason Gootman { 02.29.08 at 12:09 pm }

Bonnie,

Soreness is never from lactic-acid buildup. Lactic acid is cleared from your muscles withing a few minutes of stopping exercising. It’s responsible for the “burn” during exercise, not the soreness after.

Mostly, it’s from tissue breakdown. Most soreness is from normal muscle breakdown from exercise. The best treatment for this? Time. Massage and other recover techniques help, but mostly what your body needs is time, and good basic sleep, rest, and nutrition.

As for tissue tightness, this can come as a symptom of misalignment and is a question for a doctor or physical therapist.

Jason

10 Diane { 02.29.08 at 12:54 pm }

Thanks everyone for the comments, great conversation!

11 Jim { 02.29.08 at 6:16 pm }

Hey Diane,

Time to blog!!. Thanks for the reminder on the Westford run, I would have forgot about that. Also, is it the iron tri the one we’re doing in May? I need to sign up and I’m not sure which one. Can’t wait to get outside and get running this weather is so depressing. I really need more time in the pool, I feel like I’m so far behind. Should I be going more than twice a week?.

12 Diane { 03.01.08 at 6:19 am }

Jim,

The Sprint tri we are doing in May is the Sudbury Sprint found at http://www.firm-racing.com. You need to register ASAP, it does fill up.

Agreed on the running. I’ve been sneaking in runs outside between snow storms!! And here I am sitting at the counter on MARCH 1ST and what is it doing, SNOWING AGAIN……….

As far as your swimming goes, you have to think about when you started this endeavor (less than a month ago!) and how far you’ve come already. This first part of your program is to get your body used to working out almost everyday and to get in to a routine. It is still early. You will be FINE. The May tri is to wet your appetite. You’re going to LOVE this and do very well at it. With this said, you could add another day if you wanted to. I would suggest you use the 3 1×1 training sessions you get with the program to use with one of the coaches in the pool. Your run and bike look good, so use them for swimming. Then, before you know it, we’ll be outside swimming getting lots of practice.

13 Jim { 03.01.08 at 8:26 am }

Thanks for the encouragement!. Can you believe this SNOW!. I my have to break out my skis again and hit the slopes. My only fear, knowing my luck, is that I’ll fall and break a leg and be out for the season. Hummmm, my have to re-think that. Anyway, I’ll throw the bike on the trainer and ride. Again, thanks and I’ll sign up today……Jim

14 Jim { 03.02.08 at 8:48 am }

Diane,

I’m getting a dull ach through my right shoulder with some pain when I rotate it around. I can also hear and feel a clicking when I raise my shoulders doing presses. Could this be a rotator cuff or just new muscles used from swimming?

15 Diane { 03.02.08 at 12:19 pm }

Jim,

You might want to have Eric (PT) look at it, but I would try some stretches for it. It could be just your shoulders getting used to the new movement. Try the arm across the chest stretch- arm behind the back stretch and shoulder shrugs and rotating with arms by the side. I can show you these next time I see you if you don’t understand what I’m saying. If any of the exercises hurt though, don’t do it. If it gets worse see Eric or your PT. Brian was also a PT at one point, so you might want to ask him.

16 Eric Cardin { 03.04.08 at 2:27 pm }

Jim,

1st off thanks for clarifying the information re: lactic acid for bonnie. 2nd….your shoulder clicking with presses ( I’m guessing overhead press here…)Painful clicking/dull ache especially with overhead press

17 Eric Cardin { 03.04.08 at 2:28 pm }

continued—

try the “arnold press” instead if you can’t do traditional overhead press without pain during or after. You may be experiencing some impingement of the rotator cuff during the traditional barbell or dumbbell overhead press.

18 Eric Cardin { 03.04.08 at 3:36 pm }

Jim…I was apparently attributing the lactic acid post to you but it was Jason. whoops …long winter.

19 patty { 03.20.08 at 5:46 am }

hey Diane,
just read your article in NE sports. I have had the tri bug since I first started 6 years ago. I competed in my first IM at LP last year and also am signed up for IM Florida. IM’s are addictive so you’d better start thinking about where you want to compete next!! I live in Beverly, MA. If you’re ever out this way, my training buddies would love to have you join us for a training ride. Good luck and stay healthy!!

20 Diane { 03.20.08 at 7:30 am }

Hi Patty!
Well, I’m not ENTIRELY sure I’ll have another IM in this body, but I bet you’re right about wanting to do another. I was so surprised how much I enjoyed that 1/2 IM last year. I never thought my body would hold up to the training for that distance.
I actually ride my bike to my grandmother’s house sometimes (she’s at Brooksby Village in Peabody) so I might be in your area. I know I have to get in lots more longer rides, so I’ll let you know. Similarly if you are in Northboro area, let me know.
In any event, we should try to meet at IM FL. That is how I met Duffy and Chris, when I went to volunteer last year! Actually, I believe Chris lives out your way.

21 Big Mike { 03.20.08 at 11:57 am }

Diane:

You sent me a link to a swimming website that used computer animated graphics. Would you please send that to me agian?

22 Diane { 03.20.08 at 12:05 pm }

Hey Mike,

They are under the swimming section. But here you go! Hope all is well with you.

http://www.virtual-swim.com
http://www.faculty.sbc.edu/mcalarco/hackett1.mpeg

23 Marie Mcguirk { 03.21.08 at 8:36 am }

Can we open the dialogue about wetsuits? I would like to get one, and this might be dopey, but are the ones we are looking at the same one diver’s use? Because, if they are, my uncle has a dive-shop in Newport, maybe I could get us a group discount? I also have no idea how to shop for a wetsuit. On the topic of all the snazzy duds I am going to get to wear this season, are tri-shorts different than biking shorts (I just tried them out, interesting….) Thanks!

24 Marie Mcguirk { 03.31.08 at 11:44 am }

A Question for Dr. Jim - I have VERY tight hamstrings and quads. Could this be what causes me to have some occasional hip pain? - As an aside - I was measured yesterday for orthotics @ A - Line and my knees and hips were quite un-aligned. Could be time for an office visit!?

25 Dr. Jim { 03.31.08 at 3:03 pm }

Marie, the tight hamstrings and quads are indicative an imbalance structurally. Usually, one is over powering the other, so the other will tighen further because it is becoming weaker. This is refered to as a reactive muscle group. Yes, an office visit is in order. Its all about the structure!

26 Marie Mcguirk { 04.02.08 at 6:26 am }

SWIM PANIC!!!! I acknowledge that on day 1, I was literally scooping the water into my mouth and couldn’t even swim 25 yards….To date, I can swim, without stopping 350 yds and I’m not dying….However, I’m not going at that T-pace, which I hit prettty consistently for the hundred - I would really like to get faster and better, what should I do? I have NOT missed any master swims (except for 2 when I hurt my tail bone)! I’m probably getting greedy, but I’m thinking about going to total immersion?!

27 Diane { 04.02.08 at 8:21 am }

Marie,

You went from hardly making it down the end of the pool to doing
350 yards straight. You should be extremely proud of your progress. This first year for you is getting comfortable in the water, working on balance, and your stroke technique. You can not worry about speed yet. Also, you need to get to a point where you can swim many hundreds of yards without stopping in order to swim in open water. You are doing great. Just keep doing what you are doing. We’ll talk more this afternoon.

28 Jessica Reyes-LMT { 04.02.08 at 9:11 am }

Wow Marie,
I am really impressed! I just began my swim training this week and all I think about is, how in the world am I going to swim in open waters if I can’t swim a single lap. I quickly realized that it’s not just jumping into the water and swim all these yards. There is breathing, balancing and proper strokes techniques. I hope that I get as far as you have; real soon. Thanks for posting, it gives my hope and inspiration.

29 Marie Mcguirk { 04.08.08 at 12:25 pm }

Running outside is different than running on the treadmill….There’s HILLS!!!!!! So yesterday I ran outside for the first time this millenium….again, there’s hills….So I kind of felt the same way I felt, back in January when I actually RAN for the first time in years….But today I’m not sore. So I’m thinking…the lesson may be….no more running inside? So here’ my logic… No more spin class, so….no more running inside…..and oh boy, do I know what’s next….swimming outside….Anyway, I just had to get this out here so I can continue with my work now. I do tend to obsess about this stuff.

30 Diane { 04.08.08 at 12:42 pm }

Marie,

It doesn’t have to be so black and white. Yes, it is very different on the joints to run outside. However, there are very good reasons to run on a treadmill.
1. You can control your speed much easier;
2. You save your joints by running on a softer surface…and at our age we need to be concerned about this;
3. Weather….need I say more;
4. You can do intervals very well and controlled

So, for YOU, you should take 1 or 2 runs outside/week, and do your interval run on the treadmill. If your knees, back, hips, etc… start to ache, only run outside 1 day (and of course get your running form checked).

Biking outside is the same thing. However, unless you are doing pick up drills on the trainer, I tend to stay outside only for my bike rides–and ELIMINATE ALL SPINNING CLASSES FROM NOW THROUGH THE END OF YOUR TRAINING THIS YEAR…

31 Jessica Reyes { 04.09.08 at 9:28 am }

Has any one else been thru this? I have been on the move about 5 to 6 days a week for about 2 months. Whether it be running, swimming, cycling, a workout class, hitting the weights, a walk at lunch; what ever as long as I am moving. Mentally and morally I feel great; but physically I feel like a Mack truck ran me over. My shoulders are sore, actually more like achy and my upper back is just screaming for mercy. It’s worse in the morning and eases as the day goes on. I am a body worker and understand our anatomy and physiology, but I’m just curious on what your take may be and if anyone has gone thru it?

32 Marie Mcguirk { 04.09.08 at 9:56 am }

Jessica, I don’t know how old you are, but I’m 46, and I wake up kind of stiff, all the time. I have been VERY ACTIVE 5-6 days/week of SOMETHING, since my childhood, I don’t have back issues (but I did bust my tailbone in January). I really have noticed the morning stuff, since about 42. One thing that helps me….I get up EARLY and do my workouts, before 7am if possible. I’m also not shy about taking an Ibuprofen once in a while. Just check with your TRAINER - the goddess DIANE, and make sure that your FORM is perfect and that you’re not doing something incorrectly which might be hurting you - We all have our stuff. And feeling it is GOOD, pain, not so good, so followup!!! By the way it sounds like you are making amazing progress - you will do great!!!

33 Jessica Reyes { 04.09.08 at 10:07 am }

Thanks Marie!
I just turned 30 in January…I have noticed that when I get my swims in the morning I feel better right off the bat…but I really dislike waking up and feeling like a train wreck it it makes me want to stay in bed. LOL. And gotta have that Ibuprophen there are days I feel like I can’t make it without it.

34 Big Mike { 04.09.08 at 10:42 am }

Jessica; as simple as this sounds when your body hurts, at any age, is a sign of a problem (injury, overuse, overtraining, poor health). I’m 51 years old and over the years of training have had several injurys. I’ve learned that pain is a blessing because it lets you know there is a problem! I’m always reminded of what Dr. Phil Maffetone (chiropractor) teaches. He trained Mark Allen to win 6-World Ironman Triathlon championships. We want to obtain two objectives when we exercise and train; become fit AND healthly. Many athletes without even knowing are overtraining. While they are fit, they are not healthly. You too may be fit but is sounds like you are not healthly. Athletes go hard all the time because of society’s mantra of “no pain, no gain.” That is so erroneous. After training and during recovery is when our bodies adapt. When an athlete goes hard “all the time” their body never has a chance to heal. Dr. Maffetone says that 90% of our workouts should be “aerobic” meaning that our source of fuel is fat. That means slower than one is used to. He also says that a successful training session is acheived when afterward we can say, “I could do that all over again.” He and a lot of knowledgable coaches will in fact suggest never doing “hard” and “anerobic” training days back to back. A hard day of training should always be followed up with a recovery “aerobic” training session. This lets the body heal.

When I first started to train for Ironman (age 49) I went hard all the time and I constantly had pain in my ankle and knee and did not really sleep well. The pain never went away. After discovering Dr. Maffetone’s methods and after 12 weeks of going only ” slow and aerobic”, which was way slower than I was used to, ALL my pain went away and I began to sleep better, i.e., I had finally achieved both fitness AND health. That was over two years ago and I’m proud to announce I’ve had “no” pain since. I’ve not had to take any pain medication and when I get up in the morning after a good nights sleep I feel great.

I’m faster now at a much lower heart rate than I was before using Maffetone’s methods. He says to slow down to go fast, which is very different than “no pain, no gain” attitudes that permiate our society. Before Maffeton: my bike pace at a my optimum aerobic heart rate of 135 bpm on flat ground was 15.5 mph. Today: @ 135 bpm, pace is 19.1 mph. To go fast I had to train slower. The 12 weeks of only aerobic was a killer mentally for me but now I love my “slow recoverydays”.

I would highly recomend getting your hands on Dr. Maffetone’s books and following his heart rate training methods and perhaps your pain may go away as you too acheive fitness AND health.

I hope this helps.

35 Jessica Reyes { 04.09.08 at 11:26 am }

It is definitely poor health and injury…I had surgery of the left rotator cuff this past October and I am genetically loose of the ligaments so now I am struggling with the right side. I have no other issues anywhere in my body; it’s just upper back and shoulders. I have been concentrating on those areas to strengthen them. I will definitely look into Dr. Maffetons methods it. My main intentions of training are to become both fit and healthy. Thanks Big Mike.

36 Jessica Reyes { 04.09.08 at 11:46 am }

Oh yeah I forgot to mention I am working by HR and I am a bit concerened that at my hardest portion of my workout its usually rises between 164 and 172.

37 Eric Cardin, MSPT, CSCS { 04.09.08 at 11:53 am }

Jessica,

Big Mike hit it right on the head. Your symptoms sound like overtraining to me. The next issue would be posture. Posture with running, lifting, work activities. It’s hard to make any suggestions in this medium but those are the two things that are usually the culprit. Rest/Recovery is essential as is proper nutrition and getting enough sleep. The only other thing is….Welcome to your 30’s!!! (I hate it too!) –Eric

38 Dr.Jim { 04.09.08 at 12:00 pm }

Jessica weak ligaments can be an indication of to much adrenalin in the body, usually related to elevated stress levels from physical, emotional and or chemical factors(environmental toxins). With the elevated levels for a prolonged period it causes our ligaments to weaken! So if there is mechanical issues with a joint or many joints the problem becomes amplified because the ligaments are weak. Thus you will be prone to injury.

39 Dr.Jim { 04.09.08 at 12:05 pm }

Jessica, one of the solutions besides rest and proper nutrition is to get on an adrenal support. This will help you physically and help your energy levels as well as strengthen your ligaments!

40 Diane { 04.09.08 at 1:15 pm }

Jim, what is adrenal support? What type of products are you referring to?

41 Diane { 04.09.08 at 1:22 pm }

Jessica,

I personally don’t think your issue is over training. You get plenty of rest (provided you are taking the rest you tell me you are :-))

I believe it has to do with your starting to swim and us working on your form. Also, take your own advice, and get a massage and have Jim look at your structure.

42 Jessica Reyes { 04.09.08 at 1:43 pm }

Thank you all for your comments they have all been very helpful…Diane I will make an appt with Dr. Jim and I will make an appt with Cookie when I get to the gym today. I personally don’t think I’m over training. I get a day that do absolutely nothing and another day where I only get in a swim or just a walk. I have been tracking my workout pattern this month. On Monday I will forward it to you…I haven’t been doing well with writing down my nutrition but I have been conscientious of what I eat. I get my in Veggies AND Fruits (I promises), plenty of water and I eat mostly whole grains and I haven’t been shying away from the protiens. If stress is a factor than I would have to look into that. You know what I have been going thru at home and then my job is really starting to wear me down. I can’t do anything about environmental stress and my physical stress is due to my imbalance and not because I’m over worked.

Again thank you all!

43 Big Mike { 04.09.08 at 6:10 pm }

Jessica:
From your response to me please let me briefly describe the HR that Dr. Maffetone would have you train at.

Formula: 180-your age. Then, because you are coming back from surgery/injury, substract another 10.

For example of a 35 year old athlete. Formula: 180-35-10=135. Until you improve and regained your full health you would never train above 135 bpm. This HR will insure that you don’t get in the way of your body obtaining health and you still receive the fitness benefit of training aerobically. You may find that this formula will make your routines feel really easy. But trust me when I tell you that after 12 weeks you’ll feel better than you’ve ever felt.

Call me is you want to talk more about this method at 702-497-9649.

44 Marie Mcguirk { 04.10.08 at 11:29 am }

On to a new topic, I invented a very, very yummy sandwich - and It was sooo filling. I took a small whole wheat pita, and split it. I spread 1 side with honey cup mustard, just a little. I then, sliced a small tomato, 1/2 a cucumber, 1 tiny bit of red onion, all VERY THIN, and threw it on. Next I added about 1 1/2 ounces of dill flavored low-fat harvati cheese, sliced VERY THIN, and threw alphalfa sprouts on top of that and two thin sliced radishes. It was kind of like a big salad in a pita, but it worked. (Diane, I’m looking for nutrition comments about this lunch treat) I NEVER ate lunch (and rarely at breakfast) before I started this training so now I’m kind of food obsessed. I’m always thinking about eating, where what and when, and how it fits in with what I’m doing. Thanks for listening, my “civilian” friends are getting a little sick of it, as is my husband, I think!

45 Jessica Reyes { 04.10.08 at 11:56 am }

Big Mike,
Thanks… it sounds great. Let me get a few things cleared up and I will call you.

Marie,

That sounds like a very good sandwich. It’s hard to eat healthy and nutritious without getting bored. I too tend to obsess about my diet and training and those around me are getting tired of it or me. My boyfriend flat out told me today that he is sick of hearing talk about the gym. We need to do what feels right for us and if that means sticking around those that obsess about the same things so be it. This is why I like this site. We are not alone; we have each other…Thanks to Diane…Diane you ROCK!

Diane May be you should add a section where we can submit healthy recipes.

46 Diane { 04.10.08 at 1:57 pm }

Hey Marie,

Great idea on the section to add, I will add it!

First, let me say congrats about you taking my advice and eating throughout the day. You’ll find you have more energy as the day goes on instead of getting tired.

As far as the lunch above sounds, it sounds delicious, BUT you are missing one key ingredient….a little more protein and some healthy fats. So, to make it PERFECT, maybe add a few almond slices and turkey or some hummus and turkey. Maybe toast it with the hummus and turkey, or cheese and turkey then add the veggies, YUMMY….

47 Doug { 04.15.08 at 2:41 pm }

I was trying to do flip turns this morning, and honestly, I feel like a drunk dolphin doing it. I end up disoriented with a gallon of water up my nose. What gives? Do people always get water up their nose doing this, or am I missing something? Is there some exercise or drill for this? Or should I just give up, since in most races I won’t need it. But it just looks sooo cool! I feel like a newbie when I’m at the pool.

Help!

48 Diane { 04.15.08 at 2:51 pm }

Too funny Doug. I would have loved to see it!

Here is an article from a Carmichael coach that I thought explained it pretty well. I can show you next time we’re in the pool too. However, I don’t think its necessary. You see how I don’t flip turn and can touch and go pretty quickly. Also, there are no walls to flip on in open water–unless you want to use Bruno and I don’t think he’d appreciate that.

Perfecting Your Flip Turn: How to be smooth, graceful and avoid cracking your heels on the pool wall
By Natalie Bojko, Carmichael Training Systems
Posted Apr. 11, 2008

Even the most experienced triathletes can benefit from flip turns. Learning to manage and balance your body in different positions as well as incorporating other strokes into your weekly workouts can benefit as much as wearing your wet suit. Learning to flip turn also requires breath control and will enhance the aerobic component of your workouts. Since a majority, if not all, of your workouts will be in the pool, each wall is an opportunity to add more quality to your training.

There are some basic principles to remember when perfecting your flip turn.

1. Practice your somersault away from the wall
Perfecting your somersault before you even make it to the wall will greatly improve your turn. Float face down in the water with both arms at your sides, palms of your hands facing the bottom of the pool. Your eyes should be focused at the bottom with your head in line with your spine. You can kick slightly to keep your legs afloat. In one quick, powerful motion, engage your abdominals and roll your body into a tight ball. Tuck your chin into your chest, bend at the waist and bring your knees toward your head and heels to your glutes, while simultaneously bringing both arms from your sides to over your head.
During this motion, your arms should be softly bent at the elbow and you should feel the constant pressure of the water against your hands and forearms as you bring your arms over your head. This “pressure” is to help make sure you are moving the water and not just going through the motion. This arm motion is what propels your tightly rolled body into the turn.

Tip: To make your flip turn and somersault practice more enjoyable, be sure to exhale forcefully through your nose while you are turning, especially during the second half of the turn. This is where breath control comes into play. Without one powerful exhale that lasts the entire flip turn, you will likely get water straight up your nose - a feeling that is not pleasant and will likely discourage you from further practice.

2. Flipping at the wall
Once you have perfected a few somersaults in the middle of the pool, you can bring your flips to the wall. Swim regular freestyle into the wall and when the wall is in sight, time it so that your last stroke brings both of your arms to your side by the time you are 1 to 1.5 feet away from the wall, equivalent to approximately one arm length distance. You may feel as if you are too close, but a common mistake when doing flip turns is flipping too far away from the wall. Flipping at this distance will give you optimum power off the wall. Once you are in position, go into your turn by following the steps described above.

Tip: Make sure your body is tightly tucked: chin down, knees at your chest and heels to your glutes. This will ensure you do not hit your heels on the wall, which can occur when swimmers “open up” from their tuck too early, or while in a loose, messy somersault.

3. Making contact with your feet
Once you have finished the somersault and are completely spun around, make contact with both your feet on the wall. Plant your feet about a foot underneath the surface of the water. Knowing when to feel for the wall with your feet will be a matter of timing and may take some practice to perfect. At this point, your arms should be above your head. Allow your hands to find each other and place one hand over the other.

4. Push off and kick
With your feet firmly planted on the wall shoulder-width apart and your hands together, push off by extending your body until your arms are fully extended over your head in streamline position, and your legs are straight. The plane of your body should be parallel to the surface of the water and the bottom of the pool (you’re on your back). As you push off, roll into the position where your body is parallel with the water’s surface and you are face down in the water, leading the motion with your hips and shoulders. Once your feet leave the wall, start kicking to help your momentum, and start stroking again as you reach the surface again.

Tip: Stay in a tight streamline: arms extended over your head, hands together, one on top of the other while your biceps squeeze your ears to your head. Your head should be in line with your spine and your legs together long and extended while you are pushing off the wall. The tighter your streamline, the further off the wall you will be able to go.

Perfecting your flip turn, like anything else, just takes constant practice. Try incorporating them into your workouts from the very first wall. Not only will you be working toward making them graceful and flawless, but you will also be getting a better aerobic workout by practicing breathing control. Your ability to maneuver your body through a flip turn also helps you gain added feel of the water. You can surely utilize these added skills at your races.

Natalie Bojko is an Expert Coach with Carmichael Training Systems, a USA Swimming certified coach, and a former swimmer for Ohio State University. For information on coaching, camps and performance testing, visit TrainRight.com.

49 Marie Mcguirk { 04.16.08 at 2:59 pm }

Well Diane, you can always tell when I am out of the office, I never get to blog, which has been very helpful. I was psyched to see that you are under the 200 days til the big event, I think I will throw a party when you get to 100 days (remember doing that in college). I will be doing your ride & stuff 2morrow, Friday I’m going to swim, Saturday, rest up for the big day. I will be in the CAR most of Friday and until saturday noontime. sounds like fun!!! This is what I was going to eat…Saturday evening, I was going to have whole grain pasta, maybe with some beans thrown in and cheese (I make a sauce with tomatos eggplant, onions garlic and zuchini). Saturday, I have to be there @ 6, we start @ 800, so I was going to have toast, peanut butter and a banana (coffee too, sorry); then about 45 minutes before I start riding, I’m going to eat 1/2 a cliff bar, and I will be using a sports drink (probably heed). During my transitition to the run, I’m going to gobble down the other 1/2 of the cliff bar. I am also going to bring the cliff shot blox (ew) on my ride, just in case. After, I don’t care, I’m going to have beer, cheese grits and fried green tomatos, Monday I’m RESTING and getting a massage. I will txt you pix!!!!

50 Diane { 04.16.08 at 3:17 pm }

The key is not to try anything new on race day. Have you tried all of these foods in your training? It sounds like an awful lot of food for digesting. Here is what I suggest, let me know if something is new to you and we’ll pick something else you have tried before.

For a few days leading up to the event, eat 70% carbs/20% protein/ 10% healthy fats. In other words, build your carb/glycogen stores.

The night before, what you suggest is fine, except you might want to skip the onions. It might bother your intestines. No salad either. Eat it before 6pm.

Your breakfast sounds great, but give yourself at least 2 hours before race to eat it. Oatmeal, banana and a few nuts.

Make sure you’re hydrating with water through the night before the race and drink one sports drink bottle before the race, sipping it until the race starts. Since you aren’t swimming, the sports drink can be sipped through the swim start of your teammate.

Have two bottles of sports drink with you on the bike. Take a sip every 15min. Switch to water only on the run. Stop at every aid station and take a sip, walk through the station.

This SHOULD be enough for you. You MIGHT want to add a gu or shot blocks on the bike. Remember, this isn’t your key race so write down what worked and what didn’t work.

After the race:
1. CELEBRATE!!!
2. Smile wide, take a picture and send to Diane
3. Drink the beer you want while you STRETCH
4. And within 1/2 hour of finishing eat some carbs and protein to replenish what you worked off.

Make sure you get stretch on your car ride every hour or two to keep the blood flowing.

Good luck!

51 Marie Mcguirk { 04.17.08 at 8:34 am }

Thanks, I have tried all stuff, they seem to work for me, I’m picky…good tip @ the onions & salad too!!!! Thanks!!! I will TXT you a pix when I finish!!!

52 Marie Mcguirk { 05.19.08 at 11:09 am }

I still come to fitbricks for all of my gold standard information. However, I have started my own little blog full of my own little ramblings about my triathalon experience. Also, I am very curious why people do this - I don’t think it’s for the outfits - it’s not cheap, so I’m trying to collect some funny tri-stories and experiences. My Blog, the funny (hopefully it will be) is @ pickedlastforgym@blogspot.com. Please feell free to join!

53 Marie Mcguirk { 05.19.08 at 11:15 am }

I did the Marlborough Lions yesterday…..I had a great bike & swim, it’s the run, it’s the run, it’s the run that gets me everytime. I was doing Marlborough with the idea that it was going to be my sunday exercise, that I would learn something new, and that I would try to be more consistent and not go crazy on any one event. The pool was kind of crazy yesterday, there were always like 3 people at the end of each lane, and the sides of the pool were slimey. I took from this that not everyone learned to do the turn and go under the ropes. My bike was great, although it was quite hilly. The run….So I started out, it was flat-ish…Then, up hill, then…more up hill. So I decided that I would walk up every hill and then run down, This worked great!!! I actually ran a little faster than I did in sudbury.

54 Diane { 05.19.08 at 11:49 am }

Marie,

Remember my article about “you can never have a good bike and a bad run”. It means you are biking to hard. With that said, great job on changing your plan a little to walk up the hills and run down them. This Lions course is a hilly one, so it is tough. If you are doing Webster or Danskin they are hilly too and you should do some hill training. We will start doing hill repeats on our Thurs am bike ride which will help. You just need to keep building up your run slowly as you have been doing. Think of where you started, you’re doing GREAT! Also, we should look at what you did the rest of the week leading up to the race, maybe you aren’t resting enough.

55 Marie Mcguirk { 05.19.08 at 12:08 pm }

I really tried NOT to bike too hard, because I knew I had the run coming up, it was certainly hilly. When the time get posted we can look at my splits….I do know I had an AMAZING SWIM (which meant I went too fast). I did the plan the whole week. One thing I did that was Bad, I know was, I taught dan how to ride his bike on saturday, and I did ride a very slow 4 miles with him just to make sure that he was going to be ok - we went to the Zeh school parking lot. He is better than ok….(and has set the goal of doing a triathalon by the end of the summer - Probably Hyannis II with Jim, Lorie and the sisters and I. But I did the whole race in only 11 minutes longer than I did Sudbury, so I was pretty happy. (When I started I couldn’t even do a 5K in under 45 minutes!!!) I did the LSD with Becky this morning. We went on the trails around the lake. I was able to keep up, and ran the whole thing so I was happy. See you in the AM!!!

56 Diane { 05.19.08 at 12:18 pm }

Excellent, Marie. You are doing great!

57 Jim Bruce { 05.20.08 at 10:08 am }

Marie, I noticed that you said we were doing the Hyannis II, I signed up for the Falmouth sprint on July 20th. Make sure you guys sign up for that one if you haven’t already!! Also, great job!

58 Jim Bruce { 05.20.08 at 10:16 am }

Hi Diane,

I ran yesterday, did a 4 mile run and my left leg is killing me this morning. It hurts to walk and I’m concerned about whether this will ever be normal. At this point I can’t run aymore, biking and swimming are ok. I’ve tried streching and massage. What should I do next to fix this problem. The pain centers right in the middle of my glute and runs down to the mid point on the back of my quad. I can also feel some pain in my lower back on the left side. When I walk upstairs I can put weight on it without it hurting. It’s when I raise the leg or try and walk that it hurts the most.

Suffering in Northborough!!

59 Big Mike { 05.20.08 at 10:52 am }

Jim
Sounds more than just normal sore. I recommend professional help. I would start with chiropractor or perhap physical therapist.
Please forgive me if you’ve been down that path I did not know that. If you have done that already, perhaps the injury is serious enough to STOP training and let your body heal itself.
Take it from me, Mr. Injury, HEALTH is way more important than FITNESS. I will include you in my prayers.

60 Diane { 05.20.08 at 11:15 am }

suggest seeing Dr. Jim and Eric. I’m guessing that even though biking feels OK when you’re doing it, it is also probably causing some inflammation based upon where you tell me the pain is. I would rest, ice, and take anti-inflammatory until you see someone.

61 Jessica Reyes { 05.20.08 at 11:24 am }

Jim,

Although you may have high hamstring cramping you should, as Big Mike suggested, seek professional help to rule out all possibilities of any serious conditions.

You could be developing muscle imbalances that will continue without corrective exercise. The imbalance between quad:hamstring strength (or hip flexor:hip extensor) could be causing stress to your hamstrings/glutes during running.

You might also look into purchasing a foam roller for soft tissue work, this will have an immediate impact on your muscle compliance and flexibility (static stretching doesn’t do this as well), as well as integrating dynamic warm-ups into your pre-training routines to improve hip mobility.

Also, I have been seeing Dr. Jim for my training woes and let me tell you he can work wonders…right Diane.

62 Jim Bruce { 05.20.08 at 12:08 pm }

Thanks big Mike I appriciate you keeping me in your prayers. I will take everyones advice and seek help from Dr. Jim.

63 Marie Mcguirk { 05.20.08 at 2:00 pm }

So far I am registered for….The Lake Waramug Sprint in CT on june 20th, the Falmouth Tri on July 20th, and Hyannis two!!! I am kind of looking for another race early june and one early july!

64 Diane { 05.20.08 at 3:28 pm }

Sounds like you have enough races planned for now. I would concentrate on building some good mileage and base instead of trying to race too often. Don’t overdue!

65 Jessica Reyes { 05.23.08 at 10:58 am }

Hi Diane,
I ran outside yesterday for the first time since my first 5k. Boy was I worried about hurting my back again. It put me out of training for two weeks. Well I ran 3.75 miles on a very hilly terrain and guess what…no back spasm. Yipee! It took me about 50 minutes. My pace is about 13.3min/mile. Do you think it’s a realistic goal for me to reach a 10min/mile by the date of the danskin race? Will we be doing a practice run of the actual race trail? I am still freaked out about the whole open waters thing. Just typing about it makes my my heart beat REALLY fast.

66 Diane { 05.23.08 at 5:00 pm }

That’s fantastic Jessica! You’re well above where you need to be. Once you are comfortable with a few more runs of this distance, we can start working on your speed. The hills you are doing will make a wonderful difference. I am thinking about holding a clinic on the race course, just trying to find a day/time that works. I’ll keep you posted. Let’s not set a min/mi goal just yet, I want to build your endurance first. See you Monday!

67 Marie Mcguirk { 06.02.08 at 11:40 am }

Hi Diane….So where did you ride yesterday?! We rode out River Road to Hudson, rode on the rail trail for a while then into stow, up along 117 for a spot, then back up through Bolton/hudson/berlin back through Linden Street Berlin to Crsby Street, then back down pleasant to whitney (getting in a few hilly points) It was so funny that we met in the exact same place both times….Oh, My chain fell off on Crosby street!!! I stopped and didn’t fall and I am of so proud, I fixed it myself. That little episode caused dan to have his first ever fall, and we all survivied. I read your post about the accelerade - I hate the taste of that too, Truthfully, I hate the taste of all of them, I’ve been tasting around. Also, I will not drink anything Blue!!! (bad experience with blue curacau and Gin in my 20’s) or Red - too much dye…so gaterade is mostly out for me….The heed drink by hammer seems to work the best for me and is less gross than some of the others. I like cliff bars though, you were right on there. On the topic, when I wake up in the morning I seem to be a little dehydrated, I noticed that last week, I am this week, making sure that I get plenty of water throughout the day, limiting coffee and tea and obviously booze. Dan and I had a lovely run this morning we went about 4 miles, it was great!

68 Jim { 06.02.08 at 1:23 pm }

Marie, try the GU20 powder, same maker as GU gel. I have good luck with this and it comes in several different flavors. Not sweet like gatorade. My new wetsuit came in so I will be testing it out tomorrow morning. The century ride in Rhode Island went well although some of the events durting the ride somewhat rival Diane’s trip to WV. See you then.

69 Diane { 06.04.08 at 8:26 am }

Sorry guys, I didn’t see these posts. For some reason I didn’t get notified you posted…. Anyways…

Marie, that was the freakiest thing ever to meet you guys in the exact same place on the way out and back! We went around the reservoir. It was such a beautiful day. Bruno did get a flat tire on Route 70, but boy are we getting good at fixing flats!

Hydration is so key with triathlons, it can really make you feel great, or horrible! Stick with lemon and lime stuff- Gatorade makes it too.

Jason gave me a great summary of the various gatorades that I listed here:

Thirst Quencher: a good mixture of carbohydrates and a great drink for use during exercise for most athletes

Endurance: an almost identical mixture of carbohydrates as Thirst Quencher, but with double or a bit more than double the electrolytes making it ideal for athletes exercising for multiple hours like most endurance athletes

G2: good electrolyte amounts similar to Endurance, but much less carbohydrates

70 Diane { 06.04.08 at 8:27 am }

Jim, you MUST write up your story about your RI bike ride. It was VERY funny!

71 Marie Mcguirk { 06.11.08 at 10:05 am }

I put something to this effect on blogspot… So I’ve been swimming in the lake since before memorial day. I’ve had hypothermia, a panic attack, and I’ve been swimming in the rain (which was way more fun than it sounds like, my mother never let us stay in the lake in the rain). I finally feel ok (meaning the I’m going to die feeling is gone) in the water, I’ve been to the rope swing a few times (which I’m waiting for them to put back up so I can go off it) and back. Of course, Fortuna goes on a downward spiral, and the Town closes the lake. And I have to swim in the pool - and I don’t like the pool anymore. It’s a nice pool, they give you a towel, there’s a nice locker room, a clean bathroom, all the comforts of home - no weeds. Go Figure.

72 Diane { 06.11.08 at 10:50 am }

I hear you Marie! The thought of getting back into the pool is not exciting me. However, as a coach I must say that it IS good to be in the pool in the summer because you can work on your form to make sure the open water doesn’t alter your stroke - as it often does. I swam in Hopkinton State Park this am, VERY gross! It was warm- I was dying in my wetsuit- and the pollen was in clumps on top of the water. I’m not feeling so hot right now LOL…..

73 Jim Bruce { 06.11.08 at 11:36 am }

Ok, but this story won’t come close to yours Diane. On Sunday June 1, 2008 I participated in the Rhode Island Tour De Cure ride for diabetes. This was a 100 mile ride through R.I. I left the house at 5 am which meant I had to be up at 4 am to meet the others riding with me. As we got close to R.I the skies became overcast and the fog started rolling in as it does on the coast when your about to do a century ride with no warm clothing. The digital outside thermometer on the car went from nice 60 to 50’s and lower. I began to think about my bike on the back of the car getting wet and in need of a cleaning. I had spent the night before completely detailing it. After checking in and getting all the bike stuff on we set out on the 100 mile journey in the misty, drizzle which caused you to see only 50 feet in front of you which made dodging pot holes all but impossible. After 15 minutes of riding we turned onto a rural 2 lane highway. About 200 yards later a small critter started to walkout into the breakdown lane. At first I thought it might be a rabbit but as I got closer I saw that it was a small kitten that was about 3 weeks old. In stead of riding by like everyone else saying, “oh look at the kitty” I stopped and picked it up. It immediately put a death grip on me and I couldn’t let it go. The only house around was directly across from me and appeared to be vacant. I left my brand new bike on the side of the road and walked to the house, as I watched everyone speeding by on their way to completing the ride. I walked to the back of the house and saw a little old lady standing in the kitchen. She started to the backdoor when she first saw me, and then she stopped quickly to take a second look. She had startled look on her face when she saw an old man dressed in spandex holding a kitten. I can’t imagine why she would have been startled. After a dish of milk and several phones calls to local animal control officers I left with the kitten in hand not sure what I was going to do. One thing was for certain my hopes of catching up to the group were all but lost at this point. I peddled 2 miles with the kitten wrapped securely in my shirt until I came to a farm. As I walked up the driveway I was met by 3 large dogs barking and grinding their teeth. Now mind you I’m holding kitten! in spandex and clip shoes no less. At this point a woman came out of the house and pulled the dogs away. I was able to pry the kitten off me and explain my dilemma to her. She immediately reached out, took the kitten and said she rescues animals all the time. I thanked her and walked away bleeding knowing that I saved the kitten from becoming road kill, which by the way was the name given to him/her. I should tell you that 2 other women stopped with me from my group and we set off on our way. Now I wasn’t paying attention where we were going I was following like a sheep to slaughter and both of them a card carrying members of the FAGAWWE tribe. (FA GAW WE) After riding about 10 miles we came to a highway clearly not on the map. We stopped to ask some locals hanging around a picnic table outside a restaurant how to get back on track. After they argued back and forth for 20 minutes about the best way to go and the shortest way to the end, we had to explain this was a ride that was supposed to be 100 miles. Now we are riding back in the direction that we just came from (10 miles). Less than a half mile later I get a flat tire. No problem, I stop and change the flat and we continue on. Less than a half mile I get another flat. This is the last tube and Co2 cylinder I have. Thoughts of riding to the closest bar room and having a pizza and a beer are looking better and better. I changed the second flat and continued until we got back on the route. At this point we have added 20 miles to the 100 and are at least 1-1/2 hours behind everyone else. Fun, fun, fun…..When we arrived at the first water stop the volunteers were about to send out a search party for us. We were the very last to arrive and they had already packed everything up. They were gracious enough to give some water and food after explaining our heroic efforts. After setting off we soon encountered our second wildlife adventure. We were on a secondary road and as I started down a hill a doe started to cross the street in front of me with her week old fawn in tow. The doe took off across the street leaving the fawn behind. The fawn went back across the road and was cowering near a stone wall. (I took pictures) We rode down the hill a bit to see if the mother would come back for the fawn. After waiting 30 minutes and not seeing the mother I started to think how I would ride my bike holding onto a week old deer trying to find a person to take it in. We decided that we would just continue on and hope for the best. A short distance up the road we turned onto another side street and the sign on the side of the road said, “Caution duck crossing ahead”. I closed my eyes and rode as fast as I could until I was passed the point of another possible rescue. I never once saw the ocean or a light house go figure being Rhode Island and all. I arrived at the finish line hoping for a feast because I was starving only to find cut up pieces of fruit and some finger sandwiches. Oh well, it was fun day after all and it was a worth while charity.

74 Diane { 06.11.08 at 11:42 am }

That is sooooooooooooo funny!! Can’t you guys just picture Jim with a kitten wrapped in his shirt……….you’re such a tough guy cop!! LOL Thanks for sharing

75 lorie caldicott { 06.12.08 at 10:47 pm }

Jim,
That was the best story I have read in years! It was truly beginning to sound like one of the old folktales we read as kids. I was cracking up when you said you closed your eyes and rode as fast as possible at the duck crossing! Here I thought you were so competitive! You have big heart. From now on, I am sticking with you in the open waters! I figure if you’ll help a kitten, you just might save me if I start to drown:) Thanks for sharing your very funny story.

76 Jim Bruce { 10.03.08 at 12:17 pm }

Today I decided to go swimming with Diane at the lake. As I was arriving I noticed a couple of polar bears on the beach and no steam coming off the lake. That should have been my first hint that those of you who conveniently had other plans, hahahah were smarter than I. There was a slight breeze in the air bringing the air temp. to a balmy low 40’s. As I was donning my wet suit, which I had neatly packed away the week before, my toes and hands were numb. Diane gave me another swim cap to wear over the one I had. We arrived at waters edge shivering asking ourselves if we should be doing this. We said what the heck and entered the water and our toes were numb. We made the final plunge into the water and immediately came out screaming. Diane’s face was bright red and her lips were now purple. We ran to our cars still dressed in wet suits and caps and sped off to the comfort of the indoor heated pool. The pool felt like a Jacuzzi. When I left Diane she was still thawing out in the pool.

77 Diane { 10.03.08 at 2:28 pm }

Jim, you beat me to it! Yes it was FREAKIN’ cold! Although the pool was rediculously boring it WAS warm. Everything’s a story… Thanks for trying with me Jim. You are such a great friend!

78 Jim Bruce { 10.03.08 at 4:30 pm }

The best is yet to come…..Nov 1, 2008!!!!!!!!!!!!!! then its party time in FLA

79 Marie McGuirk { 10.03.08 at 5:05 pm }

You guys know how much I love that cold water….Glad to have missed that particular adventure….Although I’m up for trying just about anythings….PS, Diane, My computer thinks it’s 2004, and so you have 1445 days left to train….LOL

80 Diane { 10.03.08 at 5:32 pm }

I can’t wait!

81 Diane { 10.03.08 at 5:33 pm }

Too funny Marie. I just want to do it at this point! I hope to see you soon.

82 Barbara { 10.13.08 at 11:03 am }

Hi Diane,

I just traveled to see my son Josh down in Georgia and while on the plane I thought of a question - it maybe silly but here goes. How are you traveling down with all your gear? Does your bike go on the plane? Watching from the window on how they handle ones luggage is quite scary - thrown around, dropped. My question I guess is how do you get your gear, especially your bike down to Florida for the Ironman?

83 Diane { 10.13.08 at 1:00 pm }

LOL, thanks for the question Barb. I love how everyone is thinking of me these last few weeks. I enjoy the questions because it makes me have to think of everything!

I have hired a company that transports the bikes in a van! No taking anything apart. You know how particular I am about my bike position, every millimeter matters to my comfort and power. So, this was the best choice for me.

Thanks! Keep thinking of questions. Glad you got to see your son.

Diane

84 Barbara { 10.16.08 at 9:16 pm }

Hi Diane,

I’m glad you have the transport of your bike all figured out. It certainly sounds like a safer way to transport it than leaving it up to the baggage handlers!

I was reading an abstract from the American College of Sports Medicine Annual Meeting (May ‘08) which I thought was interesting. The abstract talked about a study they did in which some cyclists in a 100 km (62 mile) bike ride consumed a drink containing both glucose and fructose vs cyclists that only consumed a drink with just glucose. The cyclists comsuming both glucose and fructose containing drinks completed the course 16 minutes faster than the other riders. As Nancy Clark explained, different carbohydrates use different transporters to get into muscles, therefore having a variety of carbohydrates enhances energy availability. Diane, I’m not sure if it is too late to look at the drinks/snacks you’re having for the triathlon, but this is an interesting idea to mix things up if it isn’t too late. Just thought it was a good reminder to all of us to eat a variety of foods.

85 Diane { 10.17.08 at 7:40 am }

Thanks Barbara, I read that study too. It was posted on the USAT board. I make sure everything I eat has a mixture of different sugars. Cliff bars, Gatorade Endurance and shot blocks. Nice mix

86 Gretchen Tregger { 10.20.08 at 9:14 am }

Diane -

You are inspiring me and helping me even when you don’t realize it! Yesterday I went mountain biking. I bought a new bike Saturday evening which I love, but it handles so different than my old bike and is heavier too. I fell yesterday and I banged my shin up pretty good. I got very frustrated and mad at myself. Joe was trying to get me focused and calm me down as I was having a tantrum. I said, why do I always go 1 step forward and 3 back. Anyway - he said to me “Don’t you think this happens to other people too. Don’t you think Diane has had setbacks in her training to get to Ironman. Think how hard she has trained and struggled to accomplish her goal. It doesn’t come easy.” It was kinda like being hit in the head with reality. I realized that in order to get better, there are times when I will take 3 steps back. But it’s the getting back up, dusting yourself off and keep trying that makes us accomplish our goals.

So, I just wanted to thank you for giving me a proverbial “whack in the head” when I needed it. And thank you for being such an inspiration.

Gretchen

87 Diane { 10.20.08 at 9:21 am }

That’s awesome Gretchen, sometimes we do need that “whack in the head” to remain positive. HOWEVER, maybe we need to look at where you are mountain biking and see if you need to start a little less aggressive and practice some skills so it is more fun for you. You have to remember, this should be fun too. If you practice the skills on a less technical trail, you’ll come out in the spring able to do more aggressive trails - without hurting yourself (of course, mountain biking IS riskier and people DO fall alot :-)). I got a mountain bike last winter- I’ve gone 3x- you should see the whimpy stuff I do because I don’t want to fall. Of course once IM training is over, I can be a LITTLE more aggressive, but I won’t go nuts. After IM, I’ll ride with you and we can assess what to do, OK?

88 Gretchen Tregger { 10.20.08 at 10:00 am }

I agree - I think I need to tone it down a notch and get used to how the new bike handles. I went out and tried to ride the stuff I have been riding, thinking I could handle it without a problem. It’s kinda like running 10 miles in new sneakers! Next weekend I’m going to a mountain bike event and they are running skills clinics - so I’m excited to do that and get all the input I can. I definitely want to ride with you as well and I look forward to your input.

I think for next spring I’m going to invest in some protective gear too - I don’t know if any of the other readers of your board mountain bike, but if they have any good ideas of where to get some good (and inexpensive) mountain bike gear I’d appreciate it. I do realize with mountain biking you fall more and get banged up (my shins are a testiment to that), so I want to get some knee/shin guards and also some wrist protection.

Leave a Comment