Posted by Chloe on May 15, 2012 at 9:36 am
WHY THE COLOR RUN IS A GREAT WAY TO GET COMFORTABLE IN WITH RUNNING
The whole family can participate! Color Runs are filled with families–kids included. Keep kids special considerations in 
mind: loud sounds, color everywhere. Consider what ear (for very small kids) and eye protection works best for your kids.
You don’t need to run. Not everyone runs the entire time (or at all). Use the opportunity to get used to how runs work before you take yourself seriously.
Color bursts at every kilometer! Watching the kilometers tick away doesn’t get more exciting or motivating than this!
THINGS YOU DEFINITELY SHOULD BRING TO THE COLOR RUN
Eye protection. You’ll definitely want some colorful shades to protect your eyes from the sun and color! You don’t need to go overboard here. I picked up some dollar sunglasses (plastic and colorful!). (I actually still throw them on from time to time.)
Breathable white clothes. Operative word here is “breathable”. While most of the color will easily wash out of your clothes, don’t take any risks with your favorite gear. You’ll find out why soon!
Gear for the ride home. Even though you’ll shake off and possibly be blown away by a leaf blower, you’ll have residual color on your skin, clothes, and shoes. Protect your vehicle with old towels or a sheet. You might also want to consider a change of shoes (rinsable sandals would be best) and a plastic bag for your color’d up shoes.
YOU’LL PROBABLY WANT TO BRING
Drinks. These events are in the hot, hot summer. Some runners had Camelbak packs filled with water. Some runners duct taped beers to each hand. How you cool off is up to you, but you’ll probably want to pack something at least for after the race.
Your camera. Michael ran with his GoPro Hero, as did a few other runners. People were getting color powder packed into their expensive camera and camera phones. If you’re going to use a camera not built for extreme messes, consider placing it in a sandwich bag or using a waterproof case. The powder is smaller than sand–it can and will get everywhere–but this is an event you’ll definitely want photos from!
BRING THESE THINGS TO MAKE THE COLOR RUN MORE MEMORABLE
Your goofiest amigos! Who wants to go rainbow crazy with Captain Serious?
An awesome outfit. If you want to make it into the Color Run promo videos, consider a family-friendly fun outfit. Many runners also coordinated outfits. Sure, you’ll all be in white, but get creative! Tutus are popular. Fun hats might work. Check out a costume store and get silly!
Facepaint. Use the paint tips from Warrior Dash War Paint, but decorate more on the lighter side. I’d also add glitter. Because I can. And this event is all about FUN!
WHAT NO ONE ELSE WILL TELL YOU
Color powder will collect where you sweat… You’re running in the summer. Sweat happens. Consider where you sweat most: armpits, behind your knees, and–yes–your butt. Wear breathable clothes to minimize sweat collection. You’ll feel better, too!
…which will then stain your clothes… Bleach is a good friend to white clothes, but the sealed-in-sweat-powder is a Stage 5 Clinger. I’m not saying you can’t get it out; in fact, it’ll probably be fine. I’m saying don’t wear your favorite white outfit.
…and your armpits… Ladies stressed about their hair. I have fine, light brown hair and had no issue easily washing it out in two shampoos, one shower–but, like I said, the sealed-in-sweat-powder is a Stage 5 Clinger where you sweat most. It’s not a big deal. (Really.) But I didn’t see that one coming, ha!
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Posted by Michael on April 23, 2012 at 5:48 pm
Sprint Triathlon Series 2012
May
5.19.12 Grosse Ile Duathlon – 5k run, 20k bike, 5k run
June
6.3.12 Racing for Recovery Sprint Triathlon – 500m swim, 12mi. bike, 3.6mi. run
6.17.12 Motor City Sprint Triathlon – 500m swim, 20k bike, 3.2mi. run
July
7.8.12 Inter-Rockin Sprint – 500m swim, 20k bike, 5k run
7.22.12 Mackinaw Multi-Sport Mix – 800m swim, 30k bike, 5k run
The Village Triathlon – 800m swim, 16mi. bike, 4.4mi. run
August
8.26.12 TRI – 500m swim, 20k bike, 5k run
September
Tri the Creek Championship - 500m swim, 20k bike, 5k run
I can’t begin to tell you how excited I am about my 2012 Triathlon schedule. This year is about gaining experience and exceeding my personal expectations.
There is a lot to be said for choosing a race schedule for the year. Choosing races is a commitment to yourself. Announcing your races to your friends and family (and the Internet) adds accountability – often a key motivator for many.
Think about the types of races that appeal to your lifestyle and make a list, sign up, tell everyone who will listen (including me)!
Have fun and happy training.
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Posted by Chloe on September 1, 2011 at 4:49 pm
On July 31 I ran in the 2011 Warrior Dash — a 5K filled with obstacles like chest-deep mud pits, navigating a small junk yard, and jumping over fire.
Adventure races are my motivators for training. I’m not a great runner (yet) but adventure races are perfect for keeping me excited about the next run!
I was lucky to run with a couple friends, including Michael, who were in it for FUN!
Running in the Warrior Dash meant adventure and costumes.
By which I mean body paint & feathers.
Using washable paint, we honorably gave each other warrior-like hand prints. (Michael’s was probably the best–check out the picture! He put a hand print across his face. The ultimate warrior!)
We even got my other best friend involved–my dog! After I gave him a handprint across his forehead, he retaliated.
Okay, so he didn’t necessarily force his prints on us. But he was a loyal supporter, so we each wore his paw print.
The dog was a major hit at the event. People loved that we included him in our race costume theme and he was a great conversation starter!
We even joked with made up stories about how we arrived at the race. “Ah, yes. The handprint on the dog was from his last victim. He truly is a warrior.” Nevermind his goofy trots and lovable pet-me-please face; everyone at Warrior Dash is a warrior!
Interested in using body paint for your next adventure race? (Or non-adventure race!) Here are a few tips:
- Make sure to use the kid-friendly stuff. It’s kind to your skin and washes off easily.
- Try tempera paint. It lasted through the lake water, sweat, and mud pits–but not my shower! (see picture)
- Bring disposable plates to use as paint trays. One of those things you might forget–and regret forgetting.
- Use baby wipes to clean off the excess. After branding each other, we had pretty messy handprints.
Not interested in using body paint? Or want to take it a step further? Consider other ways to fun up your race. Being the Warrior Dash, I found inspiration in headdresses.
Because running in a headdress sounded completely uncomfortable, I just put a couple feathers in my hair instead. I braided one in and just stuck the other through my ponytail.
The bright colors of the feathers helped me stand out against the crowd so my adventure race cheerleader (and photographer) could easily identify me in the crowd.
What are your favorite fun race costume pieces or embellishments?
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Posted by Michael on July 24, 2011 at 11:40 pm
Earlier at MyTriathlonTrainer.com, we looked at Anaerobic Triathlon Training Methods and using them as part of a comprehensive training plan. Now let’s take a look at some aerobic triathlon training methods.
With the swim out of the way, do you still have the aerobic conditioning for a ride and a run?
I know what you’re thinking: aerobic exercise = sweatbands and legwarmers. Just because those are my fashion choices doesn’t mean that you have to wear them too. But it just might make you cooler. Fashion tips aside, Exercise, or more specifically, training sessions are described as either aerobic or anaerobic. The truth is, in most types of sustained triathlon training there is a period of both anaerobic and aerobic training involved. A good example of this in action occurs when you go for a run. Your anaerobic metabolism provides your body with energy at the beginning and end of your training session. What about that “sweet spot” in the middle that we mentioned in Anaerobic Triathlon Training Methods? This is what is commonly referred to as the “zone”. Your aerobic metabolism supports what happens in this “zone”, or steady state of that same run, ride or swim.
Remember, you can increase both aerobic and anaerobic capacity by using the proper training techniques. For anaerobic training information you can read more at MyTriathlonTrainer
Okay, so on to the important question: “How do I use aerobic triathlon training methods to become faster?”
Aerobic Training
Continuous Training
This type of training is required to build endurance for activities such as long distance running and open water swimming. Exercise is performed with distance in mind and may be done at a slow to moderate pace. The aerobic system is the main energy source for this type of activity. Specific training requirements for endurance training in running and swimming will be discussed in later posts.
Repetition Training
This type of training is a lot like interval training, but unlike interval training, the length of the intervals is longer and usually ranges from 0.5 to 2.0 miles if you are running. Recovery between intervals lasts until the heart rate is under 120 beats per minute, or within 60% of your estimated maximum heart rate. This is also a great way to build mental toughness. The “on-again-off-again” of this training really forces you to push yourself to get into gear just when you were getting comfortable. So be sure to pack plenty of motivation in your fluorescent fannypak on these days.
Interval Sprint Training
This type of training alternates sprinting for 45 to 50 meters and jogging for 55 to 60 meters over the total distance of about 3 miles. This makes for a very difficult training session, but Interval Sprinting will go a long way in helping the triathlete develop aerobic capacity like never before. You can easily adapt this type of training to both swimming and cycling. Rest periods usually involve mild to light exercise. Generally, in swimming you should just rest in the shallows during the relief periods. The duration, intensity, repetitions, length and type of relief intervals are chosen to suit specific exercise performance requirements.
These training methods will add a lot of variation to your triathlon training. Remember, to train smart and stay healthy. For more triathlon training information and tips visit MyTriathlonTrainer on Facebook and Twitter.
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Posted by Michael on June 26, 2011 at 9:21 pm
Adding variety and Technique to Your Triathlon Speed and Endurance Training
This off-road triathlon race leader knows all about the benefits of Anaerobic Training.
Adding variety and Technique to Your Triathlon Speed and Endurance Training
Exercise or training sessions are described as either aerobic or anaerobic. The truth is, in most types of sustained triathlon training there is a period of anaerobic and aerobic training involved. A good example of this in action occurs when you go for a run. The anaerobic metabolism provides your body with energy at the beginning and end of your run. What about that “sweet spot” in the middle? This is what is commonly referred to as the “zone”. Your aerobic metabolism supports what happens in this zone, or steady state of that same run, bike or swim.
Okay, so on to the important question: “How do I use this to become faster?”
You can increase both aerobic and anaerobic capacity by using the proper training techniques. For aerobic training information you can read more at MyTriathlonTrainer
Anaerobic Training
Sprints
Sprint training helps develop speed and increase muscle strength. For Sprint Training to be effective, a triathlete must sprint repeatedly at maximum speed while allowing for complete recovery between sprints. Generally, it takes about 6 seconds for a runner to go from 0 to maximum speed. For a runner, this means traveling about 55 to 60 meters to reach top speed.
Acceleration Sprints
Acceleration Sprint training is all about building speed and strength. Running speed is gradually increased from jogging to striding to sprinting, followed by a recovery walk. Then this sequence is repeated. Intervals may range from 50 to 100 meters each. For example: 50 meters jogging, 50 meters striding, 50 meters sprinting and 50 meters walking.
Fartlek Training
Okay, okay, even I have to laugh a little when I say the word – but the results this training will yield will have you laughing all the way across the finish line. The word Fartlek means “speedy play” in Swedish. It involves running at fast and slow speeds on both level and hilly courses. Unlike interval training, the fartlek form of training does not involve specific exercise and rest periods – you do it as desired, For example, you may say that your training buddy “I’ll race you to the corner,” and you both would run as fast as you can to that point. You may run at a slower pace for a few minutes, then run fast again for as long as you want. In other words, it is a speed workout without structure. As such is it well suited to general conditioning and provides variety to workouts.
Interval Training*
During Interval Training, exercise is alternated with rest periods. Rest periods usually involve mild to light exercise. Generally, in swimming you should just rest in the shallows during the relief periods. The duration, intensity, repetitions, length and type of relief intervals are chosen to suit specific exercise performance requirements. Interval Training allows you to train at a higher intensity than you could if you were exercising continuously. This type of training helps to develop the muscle ATP – PC energy system. However, both aerobic and anaerobic metabolism can be improved by Interval Training.
This chart will prove helpful when you are planning your anaerobic training sessions.
These training methods will add a lot of variation to your triathlon training. Remember, to train smart and stay healthy. For more triathlon training information and tips visit MyTriathlonTrainer on Facebook and Twitter.
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Posted by Chloe on April 7, 2011 at 11:46 pm
- Create a team shirt. I’ve used an iron on “Team Garcia” to create my own brightly colored “jersey”. Feeling extra creative? Get out the fabric paint and go crazy!
The sidelines of a triathlon aren’t like any other sport. You’re on the move with each checkpoint, waiting to catch a fleeting glimpse of your favorite athlete.
And you’re not alone. There’s usually a gamut of family members, friends, and significant others all lined up to watch and cheer.
You’ve been there for your athlete, supporting him or her throughout training. The big day is your opportunity to continue being part of the experience!
- Show your pride. Create a team shirt. I’ve used an iron on “Team Garcia” to create my own brightly colored “jersey”. Feeling extra creative? Get out the fabric paint and go crazy! This is a great way to get the kids engaged! Here are a few more tips on Fabric painting.
- Stand out. Bring a balloon, brightly colored sign, or umbrella your athlete can easily spot. Keep in mind you’ll be in a crowd, so the taller the better. That said you don’t want to be “that guy” who makes it impossible for anyone behind you to see.
- Bring snacks. Yes, for yourself, too. You’ll probably be there a while. Don’t forget yourself when it comes to snacks and hydration!
- Dress for the day. Triathlons usually start early–when it’s chilly (even in the summer)! Wear layers and bring sunglasses, sunscreen, etc.
- Start conversations. You’re surrounded by a ton of people who are all there with great spirits. Don’t be shy! Talk to other sideliners. You all have stories to share and goals of your own!
- Bring a first aid kit. There will likely be first aid staff on site, but having your own kit is a good idea. Keep in mind the potential for outdoor issues: bee stings, allergies, cuts, sprains, and the basics.
- Time your athlete. This one depends on your athlete’s preferences. Most triathlons provide official times, but it’s sometimes fun to time the little things: how long it takes to transition, which bike set up works best, etc. This is also another way to keep the kids interested. Let the kids know what times your athlete is expecting and ask them to be the official time benchmarker!
Being on the sidelines can be a ton of fun. Although you can’t always see your own triathlete, you’re part of the experience in a different way than other sports. To me, it’s always felt like I’ve been my triathlete’s team member!
What are some tips you have for your fellow sideliners? If you’re a triathlete, what do you love most about your sideliners? Or what would you like to see from them?
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Posted by Michael on February 17, 2011 at 4:31 pm
A long cold winter can derail your training for weeks or even months at a time. Because I in Michigan, I can testify to that. Training can really take a hit if you are balancing family life, work life and weather conditions. Even making it to the gym a couple times a week or actually making it outdoors for a ride or a run is okay, but it isn’t TRAINING. Over time it takes a toll on your triathlon performance.
After some time off, the hardest part about “taking that first step” is actually taking that first step. I went through this very thing over the winter. I know a lot of you are gearing up for a 2011 triathlon, duathlon or other event. Even more of you out there want to but can’t make it over the mental hurdle of just getting started. Here are a few tips to get your body and mind back into the training mode:
Start with an achievable but challenging goal – We all know what a superstar you were last season or two seasons ago. You probably still have memories of negative splits fresh in your mind. You will get there again but slow and steady wins the race – for now. Pick an attainable but challenging goal. If it’s been a while since you have been off the couch, then maybe your goal is a 5K run. Your first day back on the road will be tough. It will test your physical capability and your mental fortitude. This is why it is key to listen to your body. You may need to slow down or even walk part of the 5K. That is totally acceptable – you want to live to fight another day. Walk if you must but finish the 5K (your goal). Pay attention to how far you made it before you had to slow your pace or walk. This is now a secondary goal for the next day you do this kind of training. Work up to running the whole way. Then start work on getting back to negative splits.
Stay injury free – You’ll never win a single race if you are sidelined because of some easily preventable injury. Competing in a triathlon is all about pushing your body and mind in a very calculated way. Training for a triathlon is about staying healthy and training smart. If you are training out in the snow and ice make sure to use running spikes on your shoes and spiked / studded tires on your bike; that should help keep you on the road and right-side up. Anytime you are swimming in open water be sure you have your swim buddy or at least a diligent spotter from the shore. Just use good judgment and don’t take unnecessary risks.
Gear check-up – Don’t forget to check your gear. This goes double for anyone who shares a home with a “helpful” significant other, and it goes triple if there are kids in the house. If you have a big ride first thing in the morning be sure to run down your bike checklist the night before. Then check again after you eat but just before you head out.
This is NOT the kind of swim buddy you need.
Check your running and cycling shoes regularly for wear or tearing. Check your swim goggles for a tight seal and apply an anti-fog treatment if they keep fogging up during your swims. Take care of your gear and your gear will take care of you.
These basic safety and motivation tips are meant to get you started and prepare you for your next step. Be sure to adapt these tips to your needs. Stay healthy and train smart.
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mind: loud sounds, color everywhere. Consider what ear (for very small kids) and eye protection works best for your kids.
Color powder will collect where you sweat… You’re running in the summer. Sweat happens. Consider where you sweat most: armpits, behind your knees, and–yes–your butt. Wear breathable clothes to minimize sweat collection. You’ll feel better, too!
