Tri Zones Training

Tri Zones Training would like to welcome you to the Tri Hard, Live Easy Newsletter! You will receive this newsletter every week during the spring triathlon season, between now and Danskin (June 8). Here you will find news and information about training, details about upcoming events and workshops, and a Training Tip of the Week. Through this newsletter, we hope to inform you of the many resources available to you while you train for spring triathlons including Danskin, Skeese Greets Women’s Tri, The Rookie, and CapTexTri. For more information about training resources, visit our web site at www.trizones.com. And feel free to forward this newsletter to any of your friends who are training for triathlons this spring!

This Week:
1. May is National Bike Month!
2. Check your helmet fit
3. “Ladies Without Limits” airs on Sundays and Mondays on News 8 Austin
4. Shop for Girls on the Run on May 8
5. Tips for beginner runners: Simple Solutions To Common Mistakes
6. Question of the Week - "Why do my muscles give out and ache even though my heart rate is fine?"
7. Upcoming training events and workshops
8. Training Tip of the Week – the RUN

1. May is National Bike Month!
What better reason to get out and ride your bike than to celebrate National Bike month during the entire month of May!

Check out the 50 Ways to Celebrate Bike Month, including organizing a neighborhood bike parade or making a CD of songs with “bicycle” in the title.

Locally, there is a Civic Bicycle Cruise followed by a Cyclists’ happy hour on May 2.  Bike to Work Day is on May 16 (with free breakfast at designated locations!).  And there are several fun organized rides.

For more details, check out the Bike Month page at Bicycle Sport Shop’s web site.

2. Check your helmet fit
Since Bike Month is fast approaching, it’s time to check your helmet fit.  If your helmet doesn’t fit properly or if the straps aren’t adjusted tightly enough, you will not receive the necessary protection if a fall should occur.  Please take a few moments to test your helmet fit. 

When your helmet is buckled, it should not wiggle around when you move your head from side to side, or forward and back.  You should only see 1/2" to 1” of your forehead above your eyebrows (not your entire forehead!).  You should only be able to fit two fingers between your strap and the underside of your chin.  If you deliver a gentle upward strike with the palm of your hand to the front of your helmet, the helmet should not move back at all.

Now that you’ve tested your helmet fit, if you realize that you need to make adjustments, the Bicycle Safety Institute offers a helmet fit guide.  Or take your helmet to any bike shop and ask for help with the fit. 

It’s imperative that your helmet fits properly to provide maximum protection!

3. “Ladies Without Limits” airs on Sundays and Mondays on News 8 Austin
News 8 Austin has begun its weekly segment called Ladies Without Limits, featuring information about training and preparation for Danskin.

The first episode aired last Sunday, and can be seen here.

The Ladies Without Limit series will air every Sunday (starting in the 4:00pm hour, and running once an hour for 24 hours) from now until Danskin.  Tune in to News 8 to watch highlights of our spring training season! 

4. Shop for Girls on the Run on May 8
Girls on the Run is a non-profit prevention program that encourages girls in 3rd to 8th grades to develop self-respect and healthy lifestyles. The program combines training for a 5K fun run with healthy living education and is taught by trained volunteer coaches. All aspects of girls' development are addressed - their physical, emotional, social and spiritual well-being - through running games and interactive activities. 

While there are more than 120 councils nationwide, there are only two in Texas, DFW and Houston, and an Austin council will soon be added to the list. On Thursday, May 8th bettysport and Rogue Equipment will donate a portion of all proceeds to Girls on the Run of Austin.

WHERE TO SHOP:
bettysport at The Domain 11401 Century Oaks Terrace, Suite 129, Austin, TX 78758   339-0011   Hours: 10am-9pm
bettysport Downtown at 12th and Lamar  916 A. West 12th Street, Austin, TX 78703  473-0040    Hours: 10am-7pm
Rogue Equipment 500 San Marcos, Austin, Texas 78702 Corner of East 5th and San Marcos next to Progress Coffee Shop 493-0920   Hours: 10am-6pm

5. Tips for beginner runners: Simple Solutions To Common Mistakes
Bob Wischnia has posted an excellent article on the RunTex site entitled, “Simple Solutions To Common Mistakes.”  He addresses issues such as going too far, starting out too fast, pain, boredom, and more.

6. Question of the Week - "Why do my muscles give out and ache even though my heart rate is fine?"
The catch-22 question…  If my heart rate is fine, should I power through the workout?  Or should I lower the intensity but have my heart rate be well below my desired training zone?

The first question to consider is whether your desired training zone is set too high.  If you think you’re going at a steady-state pace (where you should be able to maintain a conversation easily the entire time) but you’re really huffing and puffing, then your muscles will begin to ache pretty soon as the lactic acid builds up.

If your training zones are set properly and the pain comes during running, the first thing you should do is have your running shoes evaluated.  If you’re in the wrong running shoe for your biomechanics, it will lead to aches and pain and eventually, injury.  Take your shoes to a local running store like RunTex, Hill Country Running, or Rogue Equipment, and let the experts take a look at you while you run.  They’ll be able to immediately tell you whether your shoes might be contributing to aches and pain.

After each workout, make sure you stretch properly.  Stretching helps loosen up muscles, and it prevents muscle fibers from sticking together and developing adhesions, which can then lead to scar tissue.  Adhesions and scar tissue can definitely cause nagging pain!

Treat yourself to a massage, and if you can’t afford to see a massage therapist, you can easily do self-massage.  A rolling pin or foam roller can do wonders to work out the kinks!  Regular massage can help loosen the adhesions and stickiness mentioned above, which will prevent pain and injury.

And remember, if you’re new to training, there will be some degree of soreness.  Be sure to warm up and cool down properly before and after your workouts.  Don’t go too fast too soon. Stretch well after each workout.  And sharp, stabbing pain is indication of an injury and you should stop training altogether – treat it with ice and be sure to allow ample time for the injury to heal!

7. Upcoming training events and workshops
Texas Round-Up 10K, 5K, and Family Mile
April 26, 8:00am, 9th and Congress
The Texas Round-Up is a statewide initiative that strives to improve the health of Texas through education and promotion of physical activity and healthy living. www.texasroundup.org

Hill Country Ride for AIDS
April 26, 8:30am, Krause Springs
You'll experience some of the most breathtaking scenery in Texas, along with a group of riders and volunteers that make the event feel less like a competitive race and more like a family reunion. There is a 10 mile Muleshoe Route, a 50 Mile Main Route, and a 20 Mile Olympic Extension Spur Route, totaling 70 Miles. So challenge yourself. Make a difference. Support your community. And get ready to have the time of your life!  In addition to the Ride, we have a new way for kids and the entire family to enjoy the Hill Country Ride with the 2008 Kids Safari Adventure! We will have fun games and challenges for all levels and abilities of kids 4-12 at several different stations or “pit stops.” www.hillcountryride.org

Red Poppy Ride
April 26, 8:00am, Georgetown High School
An enjoyable spring bike ride of 14, 30, 45, or 62 miles on beautiful country roads through picturesque Williamson County. After The Red Poppy Ride, enjoy The Red Poppy Festival in Historic Downtown Georgetown. The Red Poppy Ride benefits the SERTOMA Scholarship Fund for Georgetown ISD as well as the Williamson County Children’s Advocacy Center (WCCAC) and bicycle safety and advocacy for children and adults.

Ranger Triathlon
April 27, 8:00am, Texas School for the Deaf
The Ranger Triathlon is a USAT sanctioned event that is being hosted to benefit the Texas School for the Deaf Physical Education Programs. The purpose of the Ranger Triathlon will be to offer kids ages 7 years and older and "first time adults" the opportunity to experience a multi-sport event in a safe and positive environment. While competition is always part of any race, it is not the primary focus of this race. The main focus for the participants their families and the community is to have FUN! www.rangertri.com
Distances:
Juniors (7-10) 100m Swim/3 mile Bike/. 5 mile Run
Seniors (11-14) 200m Swim/6 mile Bike/1 mile Run
Adults (15 and up) 200m Swim/6 mile Bike/2 mile Run

Civic Bicycle Cruise followed by Bicyclists' Happy Hour
May 2, City Hall Plaza, 4:45pm – happy hour at Rio Grande Restaurant, 6:00 – 7:30pm
Bike advocates ride with elected officials and enjoy the common denominator of two wheels.  Explore Austin's brand new Town Lake Park bikeway and environs.  Join your elected officials and community leaders in this convergence of politics and the joy of cycling. Follow the Civic Bicycle Cruise to its final destination, or join the group after the ride, for snacks, libations, and lively conversation. Valet bike parking.  Complimentary snacks and libations. Live Austin music by Jim Keaveny and Shand Walton 

Austin Cycling Association weekly ride – Inside Austin
May 4, 8:00am, Pillow Elementary School
**PLUS BEGINNER RIDE** -- In addition, to the ride described below there will be a    Beginner's Ride of 10 - 12 miles with delayed start and a separate ride leader.
Tired of driving to the country for a good bike ride? Come join us for a ride entirely within Austin, following established city bicycle routes. We'll start in North Austin and go through Hyde Park, UT, the Capital grounds, Congress Avenue, Travis Heights, Barton Springs, Zilker Park, Deep Eddy and Tarrytown, all at a leisurely pace. http://austincycling.org/rides.html

8. Training Tip of the Week – the RUN
One of the great things about the “run” segment of a beginner-friendly triathlon is that it’s OK to WALK!  In fact, at Danskin, over half the women end up walking at some point or another along the course.  If you’re not up to running a full three miles (especially after swimming and biking), it is OK to walk.  Really!

If you’d like to try to run part of the course or the entire course, you should begin a running program now if you haven’t already.  It’s important to not do too much too soon.  One of the best beginner running programs is a combination walk/run program.  You take turns walking and running for short periods of time (for a total of 20 or 30 minutes), and your run portion gets a little longer each time you go out.

While you’re training for a triathlon, start to insert brick workouts into your training schedule.  Go for a short bike ride, then run (or walk) for 10 to 20 minutes immediately after you get off the bike.  This is a good workout to do once a week.  Your legs may feel heavy, but you’ll find that within 10 minutes or so, they’ll feel a lot better.  By doing brick workouts before race day, you’ll know to expect that heavy feeling, and you’ll also know at about what point it will go away.

During the race, by the time you’re starting the run leg, it might be pretty warm outside.  A light-colored, breathable running cap will go a long ways towards keeping you cool.  Grab your hat, sunglasses if you wear them, and make sure you have your race number on you.  As you exit the transition zone, take small steps (shuffle if you have to) --this will help get the blood flowing into your running muscles.  There will be water stops along the run course – keep hydrated, especially if you are feeling hot or thirsty. 

As you approach the finish line, SMILE!  You’re a triathlete!  Congratulations on finishing a triathlon!