Ironman Tulsa - Post Race Report With Evolve Athlete Elysia

Background and pre-race:

Ironman Tulsa was my first early season full Ironman and first time navigating the logistics of a point to point race.  Living in the weather-confused-Midwest, downsides to early season racing include reduced OWS and outdoor riding opportunities.  Upsides are a race that starts and finishes during daylight and a nice summertime postrace recovery break; as an added bonus, I am not needing to schedule long training sessions into family summer vacations.  IM Tulsa is not exactly considered a ‘vacation destination race,’ however that also meant nice hotel accommodations and quality dining that were very affordable and travel expenses were minimal as it is only a 5.5hr drive from my home in St. Louis.  The run bag and bike drop off were required the day before the race and Ironman Tulsa offered free TBT bike delivery to your T1 rack.  There was a mandatory shuttle ride (4:00am-6:00am) to the swim start which meant fueling needed to begin at 3:00am on race morning.  Despite arriving to the IM village vicinity at 3:45am, I did not get parked until 4:15am due to traffic, road closures, and general parking lot chaos.  Once I made it to the shuttle line with my bike & morning cloths bags, hydration/fuel, and swim gear, things went smoothly and I had plenty of time to get T1 set up and ready to swim. 

 

Swim

As with other COVID races, the instructions were to wait in T1 by your bike until your predicted swim time is called and then go as a group to the start carrying your swim gear and morning clothing bag.  I was very happy I wore my secondary tennis shoes as the 1.2mile walk to the swim start on flip-flops or barefoot in the dark would have been less than ideal for my feet.  Water temp was 68 degrees and wetsuit legal.  There were super friendly people at the morning clothing bag drop, around the swim start and everywhere in general.  One major downside was that we were not allowed in the swim start area the days leading up to the race, and I could not view the course in its entirety.  Also, they changed the shape of the swim course with no announcement.  After ~500yd swimming I noticed a buoy that appeared out of line with the rest.  It seemed as though half of the people were swimming on the right verses out of the way to the left.  Fearing a DQ, I swam around to the left though it seemed longer.  After the first official red turn buoys the sizes and colors of buoys was inconsistent (confusing!) and the finish was not visible until the final turn, ~500yd from the end.  I would have benefitted greatly from viewing the entire swim course prior to being in the water during the race, but otherwise it was an uneventful swim.

 

Bike

In my opinion, the quality of the roads on the bike course was the greatest flaw in an otherwise excellent race.  The first 15 miles consisted of treacherous, pothole laden roads with significant sections of downhill twisting mud slicks.  Having driven the course prior to the race, I knew the roads were going to be sketchy up through mile 56.  From mile 56-97 the quality improved greatly, unfortunately the last 15 miles was another conundrum of pothole and gravel obstacles.  It rained most of the time on the bike which added to the stress and danger.  The roads were completely littered with water bottles, bike parts, and many people with flats and mechanical issues.  Thankfully, my training prepared me for the wind and hills (4,917ft elevation gain) however, the road quality issues (especially in the rain) were stressful.  Hopefully Ironman will recognize this issue and route the future race course differently to include more distance on the better roads.

 

Run & Finish

Having survived the issues on the bike course, the run seemed glorious.  Most of the distance was a 2 loop out and back on a lovely bike path along the riverway and Tulsa’s Gathering Place Park which included lots of pretty scenery with well-manicured pavement and genuinely happy cheering people.  Aid stations were well run and stocked throughout the whole event.  It was not hot but many people got sick during the run (suspicious of swim water quality issue?).  The finish line was 0.7miles away from the IM Village and spectators were not allowed in the area unless they purchased a $600 VIP pass (I presume this will change when COVID restrictions are reduced).  Apparently, the hot food was outstanding although there was none available when I finished. I did not feel like waiting around as I am never hungry after a race.  I wanted to find my son and get back to the hotel to remove my muddy wet kit. Ironman Tulsa is a new race (really should be called IMOK!) and it was one of the first post-pandemic races.  There were no AWA perks, no Tulsa swim cap, no poster, luggage tag or flag.  The backpack is nice and I do like the finisher shirt, hat and medal.  Very little event merchandise or next-morning finisher gear, which I found disappointing, but heard this is true of all post-COVID IM races right now.  Ironman Tulsa is currently one of only two early season full Ironman races in the USA and I think it has the potential to be excellent if they address the road quality issues (and add more swag!).

All smiles after a successful race in tough conditions!

All smiles after a successful race in tough conditions!

Heat Acclimation - Your Frenemy

Every summer, as if I have just received a frontal lobotomy and can no longer remember the previous 20 + summers, I head out for a run in the Midwestern heat and humidity and think - wow that was slow and hard and awful. And as if I almost have forgotten any exercise science, I feel like I have lost all of my speed and running suddenly feels like I am a brand new athlete, but with a long history of paces and perceived exertions that make me all crazy and think the end is near. I know that I am not alone in this, as I read a lot of athlete logs with similar sentiment. This week we thought we would take a little closer look at what happens when you run in the heat. 

First let’s chat about heat acclimation. It is important to understand that you can make serious adaptations to the heat, but it takes time and a proper protocol (which we can talk about in another blog at a later time).

What is Heat Acclimation?

Heat acclimation is the process by which your body adapts to the heat and begins to work more efficiently to shed heat. Specifically, over time the body becomes better at sweating which is how we decrease our body temperature when it is hot outside. The more efficient we are at sweating, the faster we can cool our body. Sweat cools the skin’s surface by the process of evaporative cooling, which means that blood flow to your skin reduces heat stress. This is also why running in the heat is hard - we only have so much blood. It either has to go to the muscles or to the skin to cool the body. For an in depth discussion of the process, here is a great study from 2014. The essence is that heat exposure makes your body a better sweater which in turn prevents you from overheating and rocketing your heart rate through the roof. The physiological process of heat acclimation takes about 2 weeks, but the psychological adaptation can take 6 weeks. Which means if you live some place where the weather is a roller coaster, it can be hard to acclimate as quickly. 

Therefore, when you head out and have that awful slogfest of a run, it is important to understand if you are in fact acclimated to the heat. 

What if you are Heat Acclimated? 

Will the heat still affect your performance. The answer is yes … but not as badly if you are not!

Check out this really great article from Runner’s World that takes a look at performances in 10 degree bands. The effects of heat on performance starts at 59 degrees - so just remember that when you hit the pavement. 59 - freaking - degrees. Dare I say, we would all dream to be running in that today!

Clearly,  temperature is an issue, but the best way to determine how you will be affected is to look at the dew point. This makes your body feel even worse than just a high temperature alone. The dew point is the temperature at which water condenses, so the closer the dew point is to the temperature of the air, the harder it will be for your sweat to evaporate and for the body to cool itself. Once the dew point gets above 60, you will feel it on your run. A dew point of 70 is gonna put you in the pain cave and above 75 - well, time to think about maybe hitting the treadmill or really dialing back your run effort. 

Now that we understand how the weather plays a role in run times and how you feel about those times - because let’s face it, that is the essence of endurance sports - the constant loop of how you feel and how you think you feel and how you want to feel - what can you do to make those hot AF runs not crush your soul? Here are three simple tips. 

  1. LET GO OF PACES. While our athletes use other metrics to guide their runs, it is hard to not equate pace with performance. YOU HAVE TO LET THAT SHIT GO in the heat. It is not only better for your mental health, it is also plain old science. Check out this fun little calculator that you can play with to see how your run is affected at various temps. 

  2. STOP BEING MENTAL. A few weeks ago, I was working at a private tri camp in Clermont, Florida with an athlete, which meant that I had to start my long run in the afternoon. It was 104 or something crazy, but I just could not handle being on the treadmill, so I made a plan to run out and backs so I could bail on the run if needed. And also so that I would be able to be close to my fuel and cold water. Once I wrapped my mind around the feeling of running in a sauna, I really had a fabulous run. I totally let go of any pace metrics, kept an eye on my HR, fueled well, and just repeated my mantras over and over. 

  3. NUTRITION IS KEY. Make sure you run with proper nutrition; you should do this all the time, but it is even more important in hot weather. Plan a route so that you can get more fuel if needed. Listen to your body and do not try to David Goggins your runs - be smart and safe in the heat.

Finally, remember that there are performance gains made when you adapt to the heat. There is some evidence that they are similar to those gained at altitude - so when that run starts to suck the life out of you, one sweat molecule at a time, lean into it, and know that it will make you stronger!

IM 70.3 St. George - Post Race Report - With Chris Ahl

I knew going into this race that it was not going to be easy.  The course in St. George is one of the most challenging in the world with 60-degree water for the swim, multiple long climbs on the bike and some very steep elevation gains on the run.  The preparation for this race was more mental than anything as these are conditions that I am just not used to facing in the Midwest.  Despite the new challenges to overcome, this was by far and away the most favorite and memorable race that I have ever done.  After remembering to take my eyes off the pavement and look around, I was reminded of the beauty and majesty of the Southern Utah Red Rocks that I was getting to race through.  The community and atmosphere surrounding race week in St. George are some of the most electric that I have ever experienced.  The course was packed with people cheering all athletes on along both the bike and run courses and the final chute is like none I have ever seen.  I have never crossed a finish line with a bigger smile on my face.  If you are looking for a tough physical challenge and iconic scenery and unbelievably hospitable locals – Ironman 70.3 St. George must be put on your bucket list.

 

The Swim

The new COVID precautions meant that there was a lot more time waiting around in a wetsuit than normal.  We were told to stage in waves based on estimated swim finish times.  That staging then lead to a line leading to the water and all told I was probably standing waiting in a wet suit and COVID mask for over an hour and a half before we finally hit the water and we were required to have our masks on until the last possible second – tossing them into the trash before hitting the starting corrals. 

Despite the race time water temperature, due to COVID precautions and the sheer number of athletes, we were not allowed a pre-race warm up in the water.  Luckily, I had gone out to the reservoir the day prior in order to get my face wet and practice hitting the cold water.  Cold water is a funny thing.  It can make you feel like you are not able to catch your breath, which can make you panic making you think that it is hard for you to breathe.  Coach Samantha gave the Saint George athletes in our pre-race video some good advice that was playing through my head over and over.  The first 100m or so is all about calming your mind and finding your stroke and breath.  We are strong swimmers, we can breathe, we are fine.  Swim with determination, persistence and intention.  She was right.  I took it slow, and after the first 100m or so I was able to find my rhythm and I found that 60-degree water wasn’t all that bad to swim in.  Thanks to the rolling starts, the water wasn’t too crowded and I was able to find clear water pretty easily with minimal jostling from other athletes. 

Sand Hollow reservoir.

Sand Hollow reservoir.

 

The Bike

Right out of the swim there was a long chute down the entire length of the transition area in order to enter and run to our bikes.  I had not practiced getting out of my wetsuit this year (my mistake) so it took me a little longer to get out of T1 than it normally does.  After cramming everything into my bike bag I was off on the bike downhill from T1 and out onto the most beautifully smooth pavement you have ever seen.  The first 20-25 miles I was flying while managing my heart rate and power.  There was minimal climbing in the first half or so of the race so it was a good section to make up some time for the hills to come.  Since there were so many athletes, it was very hard to stay out of a peloton and adhere to the no draft rules.  You just have to do your best to pass with intent and stay out of the draft zone. 

Once we came out of the out and back on the other side of the reservoir, we hit our first long slog of a climb.  These Midwest legs had seen hills before, but nothing like this.  The only thing to be done was to focus on my HR and power and to pedal with intent in order to reach the top of the hills.  Luckily there were very few sharp turns on this course – and what goes up, must come down.  Each climb was met with a nice long, swooping descent on the other wide.  I tucked in, continued to put pressure on the pedals, and let her rip downhill. 

Then there is Snow Canyon.  The signature climb at any Ironman St. George event – at Mile 42!  Snow Canyon was roughly 2 miles of pain on the legs, followed by a few hundred yards of ~11% grade to get to the summit.  It was rough, and hot.  I passed many athletes who had unclipped to walk their bike up the rest of the climb, but I was determined to not be part of that group.  I pedaled with focus and intensity until I reached the top and was rewarded for my efforts by the last 7 or 8 miles being 100% downhill.  Remember to keep pressure on those pedals on the downhills or else you will get anchor legs on the run!

Slogging up the climb.

Slogging up the climb.

 

The Run

The run course was equally if not more difficult than the bike course.  The first 5k is up one of the steepest hills I have ever ran.  Once you get to the top it was downhill to a couple of turnarounds that have you running back up and down Red Hills.  After the last turnaround I really had to dig deep as it was a slow arduous climb back up to the top of Red Hills.  The aid stations were surprisingly well stocked and staffed with volunteers – although it was all self-serve.  I was able to get all of my nutrition on course and stay on top of my hydration.  There wasn’t as much ice and no cold sponges for this race, but I made do with what they had – dumping ice literally everywhere that would hold it.

Once you crest Red Hills on your way back into town, it is 100% downhill for the last 5k or so on your way back down the hill that you had to climb on the way out.  The closer to town I got, the more people lined the streets cheering us on to the finish.  When you turn the last corner, you are greeted by a huge Ironman monument that was recently built, followed shortly by the red carpet in the background on the other side.  The last half mile was packed with spectators losing their minds cheering people they didn’t know to finish strong.  It was an experience I will never forget to come down the chute after tackling one of the hardest courses, nailing my plan and finishing strong and confident.

I would encourage all athletes to add challenging races to your list of races. While it might be fun to always be on a PR course, you really get to learn and grow when you push your limits.  

Saint George 2022 anyone?

Chris Ahl is coached by Coach Katie. If you would like to be coached by Katie or any of our coaches at Evolve, please email Samantha@evolvecoachingsystems.com.

Heading out on the run.

Heading out on the run.

Return to Racing - 5 Important Areas to Consider

Like most athletes around the world, you have probably had a long hiatus since your last race.  There are some Evolve teammates that have not toed the line in 15+ months.  We are so excited that this is now changing as races are slowly returning and we see major brands like Challenge and Ironman and local triathlons taking place on a weekly basis.  It almost feels like things are getting back to normal.  But are they?  As you ramp up towards your first race for the year, there are a few critical things to consider that will help assure you have race day success after this long break.

 

1.        Logistics

Prior to the pandemic, it was possible to have a Sherpa to assist you with the logistics of hauling your stuff leading up T1 and recovering your equipment post-race.  That is no longer possible at most races due to the social distancing and safe return to racing policies that Race Directors are following to keep us all safe.  Pay attention to your pre-race information and make sure you understand all of the new protocols that have been put in place.  You may have to register for a specific time slot to register or check in for the race, and you may have to be in transition at a specific time.  There are things to think about post-race now, for example in Ironman branded races you were once able to dedicate an individual to grab your T1 gear after the race.  Now, you will be responsible for making your way over on tired legs and body to get all of your equipment.  While the logistics are new and maybe unfamiliar, with a little thought and preparation you can arrive on race day without any added stress.

2.       Pre-race Prep

Your body is not the only thing that hasn’t seen a race in a while - here are some questions you should be asking yourself in the months leading up to your race.  When is the last time your bike was serviced? Most bike shops are the busiest they have ever been and are scheduled out many weeks in advance for any kind of service on your bike.  You should not be waiting until the week or two prior to the race to be getting this done or you might run out of time.  What about your wetsuit, does it need to be soaked overnight to regain its pliability?  When was the last time you did an actual transition? When was the last time you practiced transitions?  Now is the time to lay out your gear in the backyard or in a parking lot and practice mounting and dismounting your bike and running to your rack spot as well as getting your gear on with as much ease as possible.

 

3.       Race Day

Keep in mind that there will likely be far fewer spectators on and around the course during your race.  Some of these races will seem very lonely with long stretches by yourself.  If you, like most athletes, get an adrenaline boost from seeing friends and family and cheering spectators on the course, you need to be mentally prepared for the reality that there may not be anyone there to cheer you on.  Depending on the race there is a chance that the aid stations will also be altered, make sure that you understand how the race is handling nutrition and how you will handle it on race day.   Be prepared and practice your nutrition by carrying everything you need during training in case your race does not have what you need or not as often as you need it.

 

4.        Mental Prep

Everyone is going to be rusty.  If you watched Challenge Miami earlier this year, many of the professionals were struggling to knock the rust off, most notably in transition.  There were bottles and nutrition being dropped, athletes not able to get out of swim skins and into their kit, and even one pro going over the handlebars coming in off the bike.  Keep in mind that you will not be the only one with struggles.  Mentally rehearse what your best transition looks like from a smooth swim exit to a perfect run out of T2.

Pick metrics for success that will motivate you and then visualize that success.  Start out with simple goals like, “show up”, “finish”, “don’t flip over your handlebars in transition”.  These will give you attainable accomplishments that will keep you grounded when pursuing more aggressive goals like, “PR” or “qualify”.  Now, visualize what that success looks like, and how to attain it.  Visualize hitting your HR or power targets and having the best race you can possibly have.  Visualize hitting the chute at the end of the race with your arms overhead. Feel the weight of the medal as it is placed around your neck.

Whatever race day brings, remember that we have been wishing for this for a long time and that we should CELEBRATE because we get to do this (even if we have a little more rust than we would like).

Skincare For Athletes

Being an athlete doesn’t mean you have to sacrifice your skin. As a matter of fact, because your skin is your largest organ, it means you should spend time caring for it to increase overall wellness.

Triathletes especially are exposed to excess sun, dirt, chlorine, salt, wind, heat, and maybe a few cuts and bruises here and there. These stressors can cause the skin to become reactive with things such as redness, discoloration, uneven skin tone and texture, congestion, and many other forms of irritation.

The skin acts as our first line of protection against whatever is on the equipment we use during workouts, locker rooms, outdoor pollution, and everything else you come into come into contact with. 

So it’s time to learn what the skin needs and make sure you’re actually using products with beneficial ingredients, not just ones who throw the word “sport” on the label to target this market:

1. Sunscreen: obviously this is always a given. It is important to use a water resistant/proof physical SPF. Look for ones containing zinc oxide and/or titanium oxide. (At least for your first application of the day.) These sunscreens will actually reflect the UVA and UVB rays, whereas chemical SPFs absorb UV rays and convert them to heat energy. Meaning you’re still taking a little bit of damage and creating inflammation (due to heat) at the same time.

2. Cleanse both before and after your workout: this is super important especially if you are wearing makeup. Make sure to remove the makeup before you begin your workout because this can become a breeding ground for bacteria to get trapped and cause breakouts. The best advice I can give you is to not let sweat to sit on your skin. This allows for your sweat to trap dirt, bacteria, and debris in your pores, which can result in some nasty breakouts.

3. Use a toner after cleansing: Toners help balance your skin’s PH level and can help tighten pores and cell gaps after cleansing, reducing the penetration of impurities and environmental contaminants into the skin. Toners can even remove chlorine. (Great for after a swim.)

4. Use an antioxidant serum: I’m going to try to explain this without geeking out too much. Antioxidant serums boost our sun protection because Infrared Radiation- we experience this as the heat from the sun- releases free radicals which damage cells and accelerate aging. It is important to use an antioxidant serum because antioxidants donate the electrons necessary to neutralize those free radicals. Not only can they can help save your skin from future damage, but they are retroactive to cell damage that has already occurred and they boost your immunity.

5. Moisturize- DOUBLE moisturize if you need to! Athletes typically shower quite a bit. This means you are stripping your skin of its natural oils and that tends to damage your skin’s protective barrier. And a damaged skin barrier is the main cause of transepidermal water loss- which causes dryness, irritation, inflammation, sensitivity, aging, etc. So seal in your serums with a good moisturizer to prevent further cell damage and keep that barrier healthy.

Embracing Failure As A Foundation For Success

If you grew up playing football, baseball, basketball, softball or basically any team sport you probably remember running laps in the gym until you puked or were expected to do so.  Did your coach say things to you like – no pain no gain during hell week?  Did you own a shirt that said “pain is weakness leaving the body”?  For many years the predominant methodology for coaching was a suck it up, deal with the pain and move on mentality.  If an athlete showed any weaknesses physically or mentally, they were typically benched or sent to do wind sprints.  Many of us  were told that the only acceptable outcome was to win, no matter the cost, and that failure or showing any sign of being vulnerable was not an option.

Fear and vulnerability are two of the factors that play a part in either enabling or deterring an athlete from reaching their true success. 

Let’s talk about FAILURE -

The notion that being afraid to fail is self limiting is not a new concept. Many studies show that having the courage to fail leads to exponential growth. A recent shift in mentality from not wanting to fail to understanding that failure leads to growth has fully saturated our psyche, but what are you really doing to put this in place in your own life and athletic endeavors? 

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” - Michael Jordan

It is ok to fail.  But, it is NOT OKAY to not try. 

When we allow ourselves the opportunity to show up and attempt the work, then we create two possible outcomes. One where we are amazed that we were willing and able to achieve success even when we thought we couldn’t or one where we knew that we gave it all that we could and came up with a different outcome than we might have intended.

Both scenarios are far more rewarding than not trying. Both scenarios make positive deposits in the training bank.

The option of skipping the work depletes the bank, more so mentally than physically. It deprives us of an opportunity to grow and get grittier.

Here are some ways in which we help our athletes incorporate into their training to foster grit.

~Evaluate your successes based on if you tried your hardest with the cards you were dealt on the day.

~Give yourself the freedom to fail. If your coach or training plan calls for a challenging workout, start it, embrace it, and learn from how you react to it when it gets tough. 

~ Challenge yourself even if it is scary AF. Have you ever declined riding or running on a hilly course, because you were worried about how you would do? Can you embrace the growth that you are missing out on if you never take the hard path?

~ Do not leave failure for race day. Every time you complete a training session you have the opportunity to learn and grow, not only physically, but also mentally. Listen to how you speak to yourself when you are tired or your legs are just not showing up. There is no more powerful voice than your own when it comes to learning from or limiting growth. 

Finally, if you haven’t already done so, treat yourself to the experience of reading Grit: The Power of Passion and Perseverance by Angela Duckworth and take a deeper dive into all of the ways you can incorporate a growth mindset into your life and training.



Racing as a Pro – We Have Doubts Too

We are super excited to have Lenny Ramsey as our guest blogger this week - Lenny started her triathlon career as an age grouper and take her pro card shortly there after. She has always been a huge part of the Evolve family, first as an athlete and then as a coach!

As a woman getting my PhD, I had plenty of doubts – most of all wondering if I really did belong there. Finding triathlon, however, was different. First, when I started in 2014, I had no idea what I was doing and that was a bit of a blessing in disguise, when you don’t know what you don’t know, it’s hard to question it. Second, it was just for fun, a new hobby, an outlet for energy. Third, it turned out I was fairly good at it, the swim was hard, but I could make up for that on the bike and the run, the latter of which especially came a lot more naturally to me.

 As I progressed to the 70.3 distance, and the realization came that I could compete at the top end of the age group field grew, the pressure did go up a bit. I was however still so new at all of this that the elements of joy and surprise outshone any doubts I had about myself.

 

Turning pro changed all of this

I love that I made the switch back in 2017, and I love racing in the pro field, that I have no doubt about. But the first few races were hard, especially mentally. All of a sudden, I was no longer at the top end of the field, but I was somewhere in the back. The doubts that had followed me throughout my academic career came soaring back: “do I belong here”?

When in 2018 I did my first full Ironman and, in the months following, a couple more, placing top 5 for all of them, I all of a sudden was part of the competition and I felt like I had found my spot. Placing 3rd in two races solidified that for me in 2019. Yet, this also increased the pressure as people started knowing who I was. This pressure, probably mostly my internal pressure, did not dampen my drive to be better, to improve and get the most out of my body. If anything, it fueled it.

The more you find that edge though, the more you try to push your body to that line during training and racing, the more important each element becomes. Of course, I am talking about my mediocre swim, my somewhat inconsistent bike and my injury plagued run, but most of all I am talking about the mental game.

Training for triathlon is a multi-year process and throughout my years in the sport I have made significant improvements in all three sports. Being new at the sport, the initial improvements were large, but as I am getting more dialed in these jumps become smaller and smaller. With my coach (QT2 coach Tim Snow), we continue to successfully push my speed on the run and power on the bike, but this year we also decided we needed to address some of the other gaps. To try something different for my swim I started working with a swim specific coach (Tim Floyd of Magnolia Masters). This however still left the most unaddressed part of training and racing: my head.

The mind is an interesting thing

With the amount of training I do, I know what my body can and should be able to do during training and usually I can hit all of those targets. Yet, when race day rolls around I all of a sudden doubt myself. It’s not every race, but it’s unpredictable and almost seems like the more prepared I am (and the fewer excuses I have) the more likely it rears its ugly head. This starts in the swim – which is a little harder to gauge as I’m in open water and trying to manage getting on the feet of other women – but I doubt my ability to maintain an effort I should have no issues with. Things like “maybe I can’t do this”, “the swim just isn’t my thing” and “the race is still long” start popping up, which then can turn into “maybe I should just back off and save it for the bike and run”. All of this, while knowing well that me pushing it hard on the swim is very unlikely to translate to fatigue on the bike and run. Yet that negative self-talk, once it starts, is persistent.

I love the bike – I can ride it all day during training and ride it well. Yet, it also happens on the bike and it is worse on flatter courses with fewer distractions and where my power numbers are more directly reflecting my effort. “This is not my type of course”, “maybe its just not there today”, “just back off a bit, the run is still coming”. An added issue here is that the run tends to be where I shine – I rely on that run. I should know from training that I run well off the bike, but there is always that little voice in the back of my head that wants to make sure that run is actually there. And 5 hours is a long time to argue with the voices, back and forth, from “I know I can hit these numbers” to “its ok, just back off”, back and forth..

Once I get to the run its different, this is where my body knows what to do. Or does it? I have confidence in my run. I know what it should feel like, I know what paces I can hit, I know how to push myself without breaking - and when I race well, I can run really well. But here comes the kicker – when I continuously fight myself during the swim and the bike, I exhaust myself mentally. By the time that run rolls around, I just have nothing left. There is no push, no extra give. And if I don’t run the run I know I can, I feel like I bombed the race. Which likely just means my whole race was somewhat mediocre. But I do not want my race to be mediocre, I want to showcase what I have been training for and I want to compete with the best.

All of this happened during my only Ironman in 2020, where I was excited to finally be able to race at IM Florida, but where it just did not come together. It again made me doubt my belonging and it has made me nervous about this upcoming season. Which adds more (internal) pressure and with that more doubt. This is something I am actively working on, myself and with a sports psychologist. Most of this consists of a few things (in no particular order):

 #1

Finding strategies that help me avoid the negative spiral. The thoughts of self-doubt will be there, but it is about how I deal with them. Do I listen to them and go into battle, or do I accept that these thoughts are there, acknowledge them and them put them to the side and refocus on my task at hand? I need to trust the training and my body and not let the little voice of evil impede that confidence and sway my focus.

#2

Find training strategies to boost my confidence. The increased work on my swim will hopefully build some confidence there, though this might be more of a long-term strategy and might not be quite ready this season. For the bike this might mean ride a long ride at race wattage and race-pace run off of that. This might mean finding a long flat course and train on maintaining my aero position (and focus). This might mean picking a low steaks race in which I go harder on the bike than I think I can handle and see how long I can maintain that before I blow up (or if I do get through, see how the run goes) – this is one that is a lot harder said than done as my subconscious self really struggles with this.

#3

Focus, focus, focus. Train and race with purpose. Be intentional and deliberate. Pick something to focus on every training session and practice staying on target. Learn to realize when I lose focus and bring my attention back. This is something I want to keep working on to improve my racing. All of these are still very much a work in progress, but I feel good about putting in the effort to getting closer to my best self.

Lenny Ramsey

Pro Triathlete

http://www.lennyramsey.com/

Training For Not So Ideal Conditions

*Let me preface this blog post by mentioning that safety should be the #1 priority when considering what conditions to train in.*

 

There I was.  Lined up at the start of my first ever Olympic distance triathlon, my first ever open water race.  It was windy as hell.  My swimming experience to date was countless laps in a pool, and one practice swim on a calm day in open water.  I was terrified thinking about swimming into that choppy water because I had no idea what to expect.  The bike leg wasn’t much better, heavy headwinds going out of transition on a two-loop course made for slow progress.  I had only ventured out on the bike when it was calm and nice out, windy days were spent inside on a trainer.  When I got to the run, it was mid-day and balmy, even on the shaded path.  I was used to getting up early and running in the morning before it got too hot, so I did not bring extra salt tabs and electrolytes with me.  Needless to say, I probably didn’t have the best race I could have had that day.

 

Everyone loves to run on a beautiful sunny day and it’s easy to get out on your bike if it is not too windy.  The reality is that the big race you have planned in North America in August is going to be hot and the water will be choppy.  Also, that spring triathlon you signed up for in the mountains is going to be windy on the bike and the water is going to be colder than the pool at your local YMCA.  If you don’t experience these conditions to some degree prior to your race, you are setting yourself up for a less than ideal outcome.

 

Obviously, it is impossible to predict what conditions will be like on race day. 

You can look at previous race history, or seasonal weather patterns in the area of your race to get a feel for what it could be like, but that doesn’t guarantee what it will be like.  What if you never ran in the rain, and you get to the run on your race and it starts pouring down rain?  Do you hate running with soaking wet shoes and/or socks?  Do you know how to safely descend hills on your bike in the wind or on wet roads? 

 

The best athletes will have a plan.

In order to quell some of that panic inside you when you are standing there looking at white caps on the water in that reservoir, it helps to have practiced in those conditions before.  You may not be totally comfortable in that situation, but that’s ok, you’ve seen this before because you found a lake in your area to practice open water swimming, and some of those days were choppy.  It may be a miserably hot day on your run, and everyone out there is feeling the pain, but you moved some of your workouts to mid-day to help acclimate to the heat in a controlled environment. 

 

Don’t totally avoid crappy conditions during training (obviously, unless they are unsafe).  

I’m not talking about going out on your bike and there are tornado sirens going off, or heading out to swim with a thunderstorm rolling overhead.  However, find yourself a place to practice your open water swimming if you can rather than sticking to the local pool.  The next time you are out for a run and it starts to rain, try to stay out there a little instead of heading straight home to dry off.  Find a safe place to practice cycling on windy days, or with wet roads to understand how your bike handles in these conditions.  Doing will only serve to put more tools in your toolbox in order to be as ready as possible on race day.

 

Now when I toe the line at a race and there’s a little bit of a mist coming down or the wind is picking up, I know what to expect.  I know how to handle these situations; I’ve experienced them before.  I’ve ran through puddles before, I know what soggy shoes feel like.  I know what cross-winds do to my tri-bike.  I now have a toolbox and a plan to tackle these less than ideal conditions on race day.

The Secret to Triathlon Gains - Your "Why"

My background outside of coaching is marketing, so I often am a sucker for the headline that says “Gain 2.8 watts with this new triple titanium/carbon fiber You Name It”. Heck, I will usually be the first to get my wallet out for anything that promises speed and efficiency. Even though I know what is happening to me as a consumer, I am happy to purchase something that connects its products with happiness and success.

While it can seem wonderful to think that the best gear is going to make you the fastest you can be - the real secret to triathlon success is working on one thing… Your mind.

 

Let me share a typical conversation with a new athlete:

Coach Question 1: “So, tell me why you are looking for a coach?”

Athlete: “I want to get better, I have the gear and have been training hard and I can’t seem to get

faster. I have tried this and that… “

You often hear a long list of well marketed triathlon gimmicks, great training tools and many good intentions executed the wrong way. As a coach, I immediately feel for this person and quickly realize how I can help. 

Ultimately, they have put in a ton of work yet they are seeing no real gains and don’t understand why. They have bought a power meter and many other great tools, but don’t understand the science side of applying them. They just hear that “I got faster with X” from another athlete and so they buy that same gadget.

 

Often, they will also compare themselves to some “faster” athletes and what they do. They have read countless articles and talked to a bunch of “fast” athletes and yet nothing has really impacted their results. They have tried numerous things with good intent, but nothing has led to more success in the sport.

 

Coach Question 2: “Why did you get into triathlon?”

I couldn’t even begin to summarize all of the discussions I have had as a coach regarding this question, but the best athletes (as in ones that improve the most) always have a deep reason why they put in the hours and put in all of those miles. While my personal “why” has changed over time it does get me out of bed in the morning looking forward to that next workout.

I find with some newer athletes can struggle with their why in the beginning unless they have had something intense that impacted them and drove them to endurance sports. I often see that as the athletes’ confidence grows, they start to realize the why is about them and finding themselves in a way that can get lost in the daily grind of life. As they get clearer on their why, they also find they do better with setting boundaries and taking care of all of the other things they face in life that can get in the way of workouts.

It is actually an amazing thing to witness when you see the flip of the switch and an athlete at the pool at 5AM that said I would never workout that early or running in 0 degrees when at one point they said they would never run below 45 degrees.

 

So how do you get there?

I have found you just need some time with yourself, without stress and a chance to think about why you do this. For me this is why I never run with music, but always with either a podcast or just plain silence. This allows me to tap into the feeling of why I am out here working this hard each day.

Another thing one can do is to associate with amazing people that are doing the same thing and support you. You have to trust the journey as an athlete and ignore the gimmicks and complexity of things, the consistency and mindset is where most deep gains are made and it does not happen overnight. Surround yourself with humans who feel the same.

The last part is writing it down, whether in a journal, a spreadsheet , or even as a tattoo, but you need to remind yourself why you matter as a person and as an athlete each day. Then on race day that “why” is expressed in an amazing way that can overwhelm you with emotion at the finish line.

The mind is thing that limits us the most. Tune out the marketing and the complexity and focus on your why and suddenly those intervals might be a bit faster.

Happy Training!

-Coach Scott

To learn more about Coach Scott and if he is the right coach for you email scott@evolvecoachingsystems.com and be sure to follow him on Instagram @skolbe29

Preventing Injuries With Strength and Mobility

If you are one of those athletes, and there are many, who look at their strength, pre-hab or rehab routine on their training schedule and either moves it to another day, cuts it short, spends more time on their phone then doing the workout, or heaven forbid lets it turn RED, then this is a blog for you.

No coach wants to see that text from an athlete which has the dreaded word - INJURY in it, and NO athlete wants to be sidelined. We all have goals that we want to accomplish and it is a foregone conclusion that the only way to achieve your goals is by being consistent, but how can you be consistent if you are constantly plagued by injuries - well simply put, you can’t. 

So What’s an Athlete To Do?

NOT skip their strength work. Not now and not ever. 
Let’s be clear, injury prevention is multifaceted, but one sure way to wind up injured is to have a weak and imbalanced body.  
This becomes an even larger issue the older you get. 
There are numerous studies that show that, “Most runners lack strength in at least one muscle group, as well as in their neuromuscular pathways, the lines of communication between brain and body, says Jay Dicharry, M.P.T., the director of the REP biomechanics lab at Rebound Physical Therapy in Bend, Oregon, and author of Anatomy for Runners. Strong pathways help muscles fire more efficiently and in quick succession, which enables you to run with greater control and stability (https://www.runnersworld.com/health-injuries/a20812228/how-to-prevent-common-running-injuries/). The same goes for the swim and bike. A weak body is an out of balance body, which leads to over compensation and potentially an injury due to the repetitive motion of endurance sports. If you do not train to fire your muscles and make sure those muscles are strong and balanced then you will not be able to fire them when needed.

A Strong Core is a MUST!

If you cannot hold a plank for 60 seconds, then there is work to be done. 

Everywhere you turn you are told that you need a strong core, but what really is your core?

The core muscles are made up of a number of muscle groups: the abdominal, pelvic, lower back, and hip muscles namely. A strong core is essential as it means that you can fully engage your stabilization and mobilization muscles. The stabilization muscles are essential to maintain good posture and support our body, and the mobilization muscles function to move our body.

Weak core muscles contribute to poor posture, back pain, and many injuries. 

Where do you start?

It does not need to be complicated - check out this blog from Coach Katie on some great core movements. 


It’s all about the Bootie - but seriously, it really is. 

If you want to avoid pain in your joints, you need to start with making sure that you have a very strong posterior chain. This is especially important for female athletes who tend to be quad dominant. If your bootie is weak, the quads take over, even when it is to your detriment as an athlete. 

Weak glutes will lead to not only injuries, but could be holding you back from your true potential. 

The importance of strong glutes is extensive. The glutes extend, laterally rotate, and abduct your hips as well as stabilize your SI joint, and transfer force through the tensor fasciae latae and IT band. The glutes aid in lower back stability. Essentially there is a very strong connection from your glutes to your knees to your ankles. 

If you have back pain, hip pain, hamstring pain, IT band, knee or even Achilles issues, it is important to get to work on your glutes. While this seems like a long list of ailments to all stem from one area of weakness, remember that the glutes are the largest muscle in the body and they influence the biomechanics of the entire leg.

What Else Can I Do? 

At Evolve we love this simple and effective routine called Myrtls. Check it out here and give it a go. If you find that it is far too easy, add a theraband above the knees. 

While it would be great to have a strength training routine that you hit three times a week for 45 minutes, it is also not always practical. The best strength routine is the one that you will do consistently and with good form. It’s that simple!