Nicole Odell's Posts - Pikes Peak Sports2024-03-28T22:30:20ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummerhttp://storage.ning.com/topology/rest/1.0/file/get/2797443864?profile=RESIZE_48X48&width=48&height=48&crop=1%3A1http://pikespeaksports.us/profiles/blog/feed?user=1lawk26xboiju&xn_auth=noGame Day 5k Race Reporttag:pikespeaksports.us,2015-02-02:5021591:BlogPost:6315142015-02-02T03:33:07.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>Since 2012, my Super Bowl Sunday has involved the Super Half Marathon / Game Day 5k in some way. In 2012 and 2013, I ran the half marathon. Last year, as I was recovering from one hip surgery and soon to find out that I needed another, I volunteered at the Jack Quinn's aid station. </p>
<p>This year was a little more meaning behind it. First, I'm running again after the hip surgeries. Woohoo! Second, it was on Super Bowl Sunday last year that I experienced initial symptoms of optic neuritis,…</p>
<p>Since 2012, my Super Bowl Sunday has involved the Super Half Marathon / Game Day 5k in some way. In 2012 and 2013, I ran the half marathon. Last year, as I was recovering from one hip surgery and soon to find out that I needed another, I volunteered at the Jack Quinn's aid station. </p>
<p>This year was a little more meaning behind it. First, I'm running again after the hip surgeries. Woohoo! Second, it was on Super Bowl Sunday last year that I experienced initial symptoms of optic neuritis, which eventually led to an MS diagnosis. And the medication I take for that that has lowered my max heart rate, and I've yet to put in a very hard effort running. So I was interested to see what I could do this morning, and also in a way give MS the finger.</p>
<p>My 5k PR is 23:08 (5k on St. Patrick's Day), but I wasn't sure if I could hold a 10min pace for 3.1 miles this time, so I set my time goal for 30 minutes. </p>
<p>For a winter day, it was great running weather. Cold, but not too cold, and sunny. I enjoyed the drumline that marched through the atrium of the Plaza of the Rockies. They were actually pretty tight! I also saw quite a few people I knew, so it helped make the start a little more relaxing.</p>
<p>I got in my warm-up (though not as much as I would have liked) and then as close to the start as possible, headed to the start. I lined up in the middle of the pack, and was hoping to start comfortably hard and then see what I could hold. I went quite a bit faster than I anticipated at the start, so I really hoped I wouldn't blow up. I figured once we came off the initial downhill section and got on to the trail, I'd settle into a realistic pace.</p>
<p>And that is pretty much what happened, but the realistic pace was a little faster than I had anticipated. I knocked out the first mile in 8:57 (per my Garmin data, I started at the gun, not when I crossed the line), so I figured mile 2 might be mid-9s or so, and that's how it started, but my legs felt good so I kept my eye on people in front and tried to catch them. Thank you to the guys in the Manitou Fire shirts and bright orange wigs for making easy to spot targets! I went 8:55 in mile 2. </p>
<p>When I hit the turn-around, I knew I had the wind and a little bit of gravity on my side. So as long as my hips felt good and my heart and/or lungs didn't explode, I'd be good. So on the slight downhill of the back portion of the out-and-back, I just gave it all I had left. You could hear me breathing a mile away, and my heart rate was up as high as I know I can get it. So an 8:07 in mile 3 and a little faster for the last 0.1. I finished with a chip time of 26:43.</p>
<p>Even though I'm not where I was in the past, and didn't expect to be, I can't be anything but mega-happy with the result. Thanks to Tim Bergsten for putting on another great event, and thanks to everyone who came out to race and volunteer to make it a great event!</p>
<p></p>Join My Colorado Bike MS Team!tag:pikespeaksports.us,2015-01-17:5021591:BlogPost:6288992015-01-17T15:52:03.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p><strong>Do you ride a bike? </strong>Would you like to ride for a great cause?</p>
<p>I'd like you invite you (yes, you! All of you reading this here in the Pikes Peak region, or anywhere for that matter!!) to join my team (Team 303) for the 2015 edition of the Colorado Bike MS, taking place June 27-28, 2015.<br></br><br></br></p>
<p><strong>Why?</strong> Because in May of 2014, I got diagnosed with Multiple Sclerosis (MS). And chances are you know someone who has MS, even if they haven’t told you…</p>
<p><strong>Do you ride a bike? </strong>Would you like to ride for a great cause?</p>
<p>I'd like you invite you (yes, you! All of you reading this here in the Pikes Peak region, or anywhere for that matter!!) to join my team (Team 303) for the 2015 edition of the Colorado Bike MS, taking place June 27-28, 2015.<br/><br/></p>
<p><strong>Why?</strong> Because in May of 2014, I got diagnosed with Multiple Sclerosis (MS). And chances are you know someone who has MS, even if they haven’t told you about it. It’d be really great if we could find a cure so that others don’t have to hear what I heard in a neurologist’s office.</p>
<p dir="ltr"><span>To join me as we ride from Westminster to Ft. Collins and back, just go to the link and then click the Join Team button. It’s that easy. <a href="http://main.nationalmssociety.org/goto/2015Team303" target="_blank">http://main.nationalmssociety.org/goto/2015Team303</a></span></p>
<p><span><span><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806512992?profile=original" target="_self"></a>The Team is called 'Team 303' because I am doing this with the support of 303Cycling.com and 303Triathlon.com. I'm the "719 Rep" so I'd like to have as many 719-ers on the team as possible!</span></span></p>
<p dir="ltr"><span>OK, that’s my quick plea for you to join in the fun. And I promise it will be fun!! Below are some details about the ride, but</span> <a href="http://bikecoc.nationalmssociety.org/site/TR?pg=informational&fr_id=25572&type=fr_informational&sid=11248"><span>go here for the nitty-gritty</span></a> <span>on the event.</span></p>
<p><img width="250" src="http://storage.ning.com/topology/rest/1.0/file/get/2806512992?profile=RESIZE_320x320" width="250" class="align-full"/></p>
<p dir="ltr"><strong>Dates: June 27th-28th,2015.</strong></p>
<p dir="ltr"><span>On June 27th we ride from Front Range Community College in Westminster to Fort Collins, where we end up on the CSU campus for a big party. There are several distance options for Saturday, ranging from 66 to 124 miles. But regardless of which route you take, you end up where there is food, live music, and beer from Left Hand. Par-tay! Most of us will be doing the classic route.</span></p>
<p><span><span> </span></span></p>
<p dir="ltr"><span>Then you can either crash in a hotel room that you’ve reserved (these fill quickly!) or a CSU dorm room. [Note: lodging isn’t included, so you have to take care of that yourself. But once you are on the team, we’ll share what members of the team are doing.] Your overnight stuff is dropped off in Westminster and delivered to you in Ft. Collins on Saturday, and the opposite on Sunday.</span></p>
<p><span><span> </span></span></p>
<p dir="ltr"><span>On June 28th, we fuel up with the provided breakfast and ride back to Westminster, with lots of support along the way.</span></p>
<p><br/>Both days are very well supported, with meals, aid stations along the route, and in-ride support from on-bike marshalls and medics to event vehicles and sheriffs patrolling the course.</p>
<p><br/>If you know people who want to help but don’t ride, have them sign up as a volunteers. (If it’s the same as last year, they get meals, can enjoy the beer, and get lodging if you volunteer both days.) <a href="http://bikecoc.nationalmssociety.org/site/TR?pg=informational&fr_id=25572&type=fr_informational&sid=10788">Volunteer Info</a></p>
<p><br/>If you are one of the first 1000 to register for the event, registration is only $69. The minimum fundraising amount is $400. I can tell you with just a little bit of time and effort, that is not hard to raise. I set my personal goal to $3000, and I set the team goal to $10,000. I know we can get there! <a href="http://main.nationalmssociety.org/goto/2015Team303">Join Team 303</a>!</p>
<p><span><span> </span></span></p>
<p dir="ltr"><strong><em>What Will We Do As A Team?</em></strong></p>
<p dir="ltr"><span>As your Team Captain, I will keep you entertained. I hope. I’m here to answer fundraising and logistic questions, and make sure we have an amazing time on this team and all get to the ride prepared. I can also answer questions about what it’s like to live with MS, though I’m still learning that myself!</span></p>
<p><br/>I’d like to have a few organized team rides throughout the summer. If you are new to cycling and need some training assistance, I can make sure you are on the right path.</p>
<p><br/>I’d like to hold at least two group fundraisers (one in the 303 and one in the 719), and would love any assistance organizing these. There are lots of options such as restaurant nights to garage sales, just to name two.</p>
<p><br/>Once you join the team, you’ll get a lot more info from the National MS Society and me.<br/><br/></p>
<p>Please let me know if you have any questions, come <a href="http://main.nationalmssociety.org/goto/2015Team303">ride with us in June</a>, <a href="http://bikecoc.nationalmssociety.org/site/TR?pg=informational&fr_id=25572&type=fr_informational&sid=10788">volunteer at the event</a>, or <a href="http://main.nationalmssociety.org/goto/2015Team303">donate to the cause</a>. Even $5 makes a difference. THANK YOU!</p>
<p><span> </span></p>
<p><span>Here's the official announcement (very similar to this one!)</span></p>
<p><a href="http://303triathlon.com/Join-303-Colorado-Bike-MS-Team-2015" target="_blank">http://303triathlon.com/Join-303-Colorado-Bike-MS-Team-2015</a></p>Catching Up and Athlete On Firetag:pikespeaksports.us,2014-09-25:5021591:BlogPost:5975642014-09-25T00:20:23.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>I haven't posted here in a while... I kept meaning to but life got a bit crazy (once race season starts, I'm a very busy coach!)</p>
<p>Regarding my hip surgeries, I'm mostly recovered and am starting to walk/jog again. Hooray!</p>
<p>To catch up on that and maybe be a little inspired (that's the goal anyway), check out the <a href="http://athleteonfire.com/73/" target="_blank">interview I did with Scott Jones at Athlete On Fire</a>. </p>
<p></p>
<p>And once high school cross country season…</p>
<p>I haven't posted here in a while... I kept meaning to but life got a bit crazy (once race season starts, I'm a very busy coach!)</p>
<p>Regarding my hip surgeries, I'm mostly recovered and am starting to walk/jog again. Hooray!</p>
<p>To catch up on that and maybe be a little inspired (that's the goal anyway), check out the <a href="http://athleteonfire.com/73/" target="_blank">interview I did with Scott Jones at Athlete On Fire</a>. </p>
<p></p>
<p>And once high school cross country season is over, I'll be back a little more often!</p>Bike Racing (Volunteering) Weekendtag:pikespeaksports.us,2014-05-05:5021591:BlogPost:5570292014-05-05T18:55:18.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>The first weekend in May has become the weekend for the Tri-Lakes Time Trial and a Gran Fondo, both sponsored by Cafe Velo. The local master's race team, Rotor Bike/CP Racing, a local masters race team, organizes the time trial, and based on the comments from participants it's one of the best organized around (if not the best.)</p>
<p></p>
<p>For anyone not familiar with the Time Trial format, it's a bike race against the clock. Riders are released from the start at specific intervals (in…</p>
<p>The first weekend in May has become the weekend for the Tri-Lakes Time Trial and a Gran Fondo, both sponsored by Cafe Velo. The local master's race team, Rotor Bike/CP Racing, a local masters race team, organizes the time trial, and based on the comments from participants it's one of the best organized around (if not the best.)</p>
<p></p>
<p>For anyone not familiar with the Time Trial format, it's a bike race against the clock. Riders are released from the start at specific intervals (in this case 30s) and you just ride the course as fast as you can. The winner in each division is the one with the fastest time. In this race there are no group tactics, just you and your race strategy to be the fastest you can be on the course. It's also a great format for the new cyclist or someone who wants to do an event but is not yet comfortable with group riding.</p>
<p>I headed up to Palmer Lake to volunteer and got there around 7am. I would have liked to have raced this as I did last year, but I'm 5 weeks post-op and still in the "no resistance" phase of my recovery cycling. Cafe Velo provided free coffee, which is always a hit. I helped at their tent with the coffee and selling some snacks. We also had a mechanic on hand to help the riders with any last-minute issues that might have cropped up.</p>
<p>Club Cafe Velo was well represented, both with people racing and volunteering, and at least one member took the win in her group. Because the race takes place near Cinco de Mayo, sombreros are the podium awards.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505417?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505417?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<p>(Palmer Lake is a little dry...)</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806516256?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806516256?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<p>On Sunday, May 4th, the Gran Fondo took place. A Gran Fondo is "big ride" and our course allowed you to do 1-5 loops of a 22 mile route. It's a challenging loop, starting in Monument and heading up to County Line Rd via the "Indi Climb", then down Roller Coaster Rd into Gleneagle and back up to Monument. This was the 2nd year of the Gran Fondo, and we made some changes, this year starting at Pikes Peak Brewing Company. This event is also the main fundraiser for Club Cafe Velo, which raises money to support youth in cycling and triathlon.</p>
<p>While I would have also loved to have ridden this year, as that was the initial plan after surgery #1 last fall, I instead once again did my work as a volunteer. I arrived at the Brewery at 6am to help with check-in. After the riders were on their way, I managed the main aid station where we tried to time the riders and note their lap times, but more importantly their finish time and how many laps they did if it wasn't what they signed up for. The winds were really strong so many riders who signed up for 3-5 laps did one fewer than planned. But some braved out the full 110!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806516602?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806516602?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806517244?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806517244?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806517475?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806517475?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<p>When I was relieved of my duty, I went back to Pikes Peak Brewing Company for a beverage and to mingle with those who were still hanging around. It was a great way to spend my weekend, even I wasn't pedaling.</p>
<p></p>Recovery and Coaching - Still Going Strong!tag:pikespeaksports.us,2014-04-15:5021591:BlogPost:5511782014-04-15T23:30:00.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>In a couple days as I write this it will be 3 weeks since my second hip surgery to repair a torn labrum.</p>
<p>I wrote about my <a href="http://www.pikespeaksports.us/profiles/blogs/progress-in-the-making-recovering-from-hip-surgery" target="_blank">recovery from the first hip</a> earlier this year. Partway through that rehab my other hip started to shout out in a mild fury, and it turns out that one was injured, too. So the quickest way to get back to action is to fix it. So I went under…</p>
<p>In a couple days as I write this it will be 3 weeks since my second hip surgery to repair a torn labrum.</p>
<p>I wrote about my <a href="http://www.pikespeaksports.us/profiles/blogs/progress-in-the-making-recovering-from-hip-surgery" target="_blank">recovery from the first hip</a> earlier this year. Partway through that rehab my other hip started to shout out in a mild fury, and it turns out that one was injured, too. So the quickest way to get back to action is to fix it. So I went under the knife again. Well, I suppose it's not much of a knife with the tiny incisions just big enough to get the arthroscope and other little tools into the joint...</p>
<p>I was expecting pretty much the same - they told me the MRIs looked pretty similar. But apparently this one was a lot worse. I had some "wavy" cartilage which required microfracture of the bone underneath it to help the cartilage heal back down smooth. This specific kind of process is relatively new according to my surgeon, but the guy he learned it from is having great success with it. So in addition to reattaching the labrum using multiple anchors (other hip just needed one), I got tiny holes drilled into the bone of the hip socket. This just means a slower recovery up front to allow that to heal, and more time on crutches. The anticipated 2 weeks turned into 4 weeks. </p>
<p></p>
<p>Fortunately recovery isn't stopping me too much. I have to ice a lot and sit a lot, but I am managing quite well to coach the YMCA tri program. It's been a lot of fun and definitely confirms that coaching is what I love to do.</p>
<p>If you want to get in on the program, which is open to both members and non-members of the Y, you can just call 593-9622. Registration is on monthly basis and sessions start at the beginning of each month. Here's the flyer for some info: <a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505037?profile=original" target="_self">GardenRanchTriFlyer.pdf</a> </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806526401?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806526401?profile=RESIZE_320x320" width="300" class="align-center"/></a></p>
<p>I'll be a lot more mobile on the pool deck soon!</p>
<p></p>
<p>And even though it'll be a while before I can ride outside (I'm hoping late June/early July), I'm still coordinating the NEO Endurance Friday Evening Rides at Cafe Velo. These are no-drop, all-levels social rides every Friday at 5:45pm from Cafe Velo. So if you are looking to unwind from your week of work, get out and ride with us!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806537396?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806537396?profile=RESIZE_320x320" width="300" class="align-center"/></a></p>
<p></p>
<p>So while hip surgery is a big deal, it's not keeping me from doing the thing I love - helping others get fitter, faster, and have more fun with endurance sports!</p>Triathlon Training at the Garden Ranch YMCAtag:pikespeaksports.us,2014-04-03:5021591:BlogPost:5478942014-04-03T02:00:00.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>I'm really excited to be working with the YMCA of the Pikes Peak Region to start a triathlon program. We're kicking it off at Garden Ranch location (2380 Montebello Drive West) and the April session begins on Monday, April 7th. To sign up, simply swing by the YMCA front desk or call them at 593-9622. There is more info here on the flyer: <a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505037?profile=original" target="_self">GardenRanchTriFlyer.pdf</a> </p>
<p>Swims are…</p>
<p>I'm really excited to be working with the YMCA of the Pikes Peak Region to start a triathlon program. We're kicking it off at Garden Ranch location (2380 Montebello Drive West) and the April session begins on Monday, April 7th. To sign up, simply swing by the YMCA front desk or call them at 593-9622. There is more info here on the flyer: <a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505037?profile=original" target="_self">GardenRanchTriFlyer.pdf</a> </p>
<p>Swims are Mondays and Wednesdays at 7:15pm, Fridays at 5:45am</p>
<p>Dryland sessions are Tuesdays at 6:45pm</p>
<p></p>
<p><strong>Here's why we decided to start this program and why you should join in on the fun!</strong></p>
<p>1) Triathlon is growing sport and very popular in the state of Colorado. USA Triathlon has over 550,000 members!* There are many triathlons of all distances across the state, including the sprint triathlon in Colorado Springs at the Rocky Mountain State Games, which takes place in July.</p>
<p>2) Because triathlon consists of three sports put together to make one sport, there is always variety in training.</p>
<p>3) Swimming is the component of triathlon that most people have anxiety about. That's why we made swimming a primary component of the program. However, even if you don't plan on competing in a triathlon and just want to add swimming to your exercise routine, you can do that! (see #5).</p>
<p>4) We are offering a "dryland" sessions to work on strengthening key muscle groups (that will keep you healthy regardless of your choices of sport), as well as work on running form, recovery and injury prevention techniques.</p>
<p>5) You have the option of signing up for 2 sessions per week or 3 sessions per week, so you can choose the sessions you feel will benefit you the most.</p>
<p>6) The program goes monthly, so if you love it (and I hope you will!) and have a friend (or friends) who want to join, they can easily hop in the next month.</p>
<p>7) I will be there to give you tips and advice on race nutrition, equipment, transitions, and any other questions that come to mind while you prepare for your triathlon. My goal is to make sure you are confident come race day!</p>
<p>8) The program is geared for athletes of all levels. Those who want a swim workout with lots of yards will get that. Those who are newer and want to focus on learning efficient swim technique will get that, too. The dryland sessions will also challenge everyone!</p>
<p></p>
<p><strong>Quick FAQs:</strong></p>
<p>1) I am an experienced triathlete. Why should I sign up?</p>
<p>First you can train with others and meet other triathletes. You'll get fantastic workouts! You will also likely have the opportunity to share your experiences with new/newer triathletes. If you don't have a coach, now is your chance to get coached workouts! You can bounce your training thoughts off me so we can make sure your training is effective and efficient.</p>
<p></p>
<p>2) I've never done a triathlon. Why should I sign up?</p>
<p>This is the perfect way to get introduced to the sport. Even if you don't plan on entering a race this year, you'll get great knowledge and meet other triathletes so if (when) you decide to do one, you'll be confident and ready!</p>
<p></p>
<p>3) You don't mention cycling in the program?</p>
<p>They YMCA offers spin classes and there are many group rides around town, so we decided to start with the areas typically most in need - swimming and strength/running form work. As the program develops and we see the need, we can look to add in more triathlon specific cycling instruction. That said, I am available for you to ask cycling questions and I will make sure you have the information you need for effective transitions between the swim and bike and bike and run.</p>
<p></p>
<p>4) I am not a YMCA member? Can I sign up?</p>
<p>Absolutely! Non-members pay a slightly higher rate, but the program is still available to you.</p>
<p></p>
<p>If you have other questions about program specifics, send me a message at nicole (at) neoendurancesports.com! If you want to sign up, call the Garden Ranch YMCA at 593-9622 before April 7th!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2737743260?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2737743260?profile=RESIZE_320x320" width="300" class="align-full"/></a></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2749556986?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2735287626?profile=RESIZE_320x320" width="300" class="align-full"/></a><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806512151?profile=original" target="_self"><img width="300" src="http://storage.ning.com/topology/rest/1.0/file/get/2806512151?profile=RESIZE_320x320" width="300" class="align-full"/></a><a href="http://storage.ning.com/topology/rest/1.0/file/get/2749556986?profile=original" target="_self"></a></p>
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<p>*You can read a few more of the details <a href="http://www.usatriathlon.org/about-multisport/demographics.aspx" target="_blank">on the USA Triathlon website</a> on how rapidly the sport is growing.</p>A Different Kind Of Race Goaltag:pikespeaksports.us,2014-03-16:5021591:BlogPost:5438372014-03-16T03:15:03.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>This morning I woke up, checked the weather, and started in on my preparations to get downtown to participate in the St. Patrick's Day 5k. I've run this race since 2008 (except in 2012 when I ran the LA marathon). Even though I'm not really running yet, it's my favorite 5k so I didn't want to miss it. The two main reasons I love this race are:</p>
<p>1) So many people participate and get in the spirit of "green," regardless of speed.</p>
<p>2) It's a flat (for here) course that takes place…</p>
<p>This morning I woke up, checked the weather, and started in on my preparations to get downtown to participate in the St. Patrick's Day 5k. I've run this race since 2008 (except in 2012 when I ran the LA marathon). Even though I'm not really running yet, it's my favorite 5k so I didn't want to miss it. The two main reasons I love this race are:</p>
<p>1) So many people participate and get in the spirit of "green," regardless of speed.</p>
<p>2) It's a flat (for here) course that takes place early season to use as a fitness benchmark.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505963?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505963?profile=RESIZE_480x480" width="350" class="align-center"/></a></p>
<p>This year was a little different for me. I couldn't use it at a real benchmark because I'm only 4.5 months post hip arthroscopy, with another coming up in 12 days. (yep, my other hip has a torn labrum as well and I'm scheduled for surgery on the 27th of March).</p>
<p>My 23:08 PR was not going to get broken. I wasn't even sure how much of the course I could actually run. My goal (as usual) was to finish but finish strong at the level I could do. I set a number in my head based on what I thought I could do and went for it. My goal was to be under 45 minutes.</p>
<p> </p>
<p>I arrived downtown and found street parking about 7-8 blocks from Acacia Park. I registered and got my bib and shirt. It felt great to be able to put on a race bib and timing chip on my shoe! I had my St. Patricks Day hat on to have a little fun, too.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806506806?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806506806?profile=RESIZE_480x480" width="350" class="align-center"/></a></p>
<p>With about 30 minutes to kill before the race, I chatted with some people I knew, got in the port-o-potty line, and then got a quick pre-walk piriformis release from the folks at Synergy Manual Physical Therapy. I needed that!</p>
<p> </p>
<p>When it was time to head to the start line, I had to figure out how far back to go. Normally I'm in the first 5-10 rows so I can start strong and not have to run around too many people. I think I ended up about halfway back.</p>
<p> <a href="http://storage.ning.com/topology/rest/1.0/file/get/2806508168?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806508168?profile=RESIZE_480x480" width="350" class="align-center"/></a></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806508675?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806508675?profile=RESIZE_480x480" width="350" class="align-center"/></a></p>
<p></p>
<p>When the race started it was more of a walking march to get to the start. I had my Garmin watch so I could monitor time and pace and not worry about finding the mile markers (if there were any.) Off I went, just walking fast, and every few minutes I would jog for about 30-45s. I took some pictures and video. </p>
<p> </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806509243?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806509243?profile=RESIZE_480x480" width="350" class="align-center"/></a></p>
<p></p>
<p style="text-align: center;"><object width="456" height="276" classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0"><param name="wmode" value="opaque"></param><param name="src" value="http://static.ning.com/socialnetworkmain/widgets/video/flvplayer/flvplayer.swf?xn_version=3704000907"></param><param name="flashvars" value="config=http%3A%2F%2Fwww.pikespeaksports.us%2Fvideo%2Fvideo%2FshowPlayerConfig%3Fid%3D5021591%253AVideo%253A543840%26ck%3D-&video_smoothing=on&autoplay=off&hideShareLink=1&isEmbedCode=1"></param><param name="scale" value="noscale"></param><param name="allowscriptaccess" value="never"></param><param name="allowfullscreen" value="false"></param><param name="pluginspage" value="http://www.macromedia.com/go/getflashplayer"></param><embed wmode="opaque" width="456" height="276" type="application/x-shockwave-flash" src="http://static.ning.com/socialnetworkmain/widgets/video/flvplayer/flvplayer.swf?xn_version=3704000907" flashvars="config=http%3A%2F%2Fwww.pikespeaksports.us%2Fvideo%2Fvideo%2FshowPlayerConfig%3Fid%3D5021591%253AVideo%253A543840%26ck%3D-&video_smoothing=on&autoplay=off&hideShareLink=1&isEmbedCode=1" scale="noscale" allowscriptaccess="never" allowfullscreen="false" pluginspage="http://www.macromedia.com/go/getflashplayer" bgcolor="#EDE8E8"></embed> </object>
<br/><small><a href="http://www.pikespeaksports.us/video/video">Find more videos like this on <em>Pikes Peak Sports</em></a></small></p>
<p></p>
<p>I still had a little bit of a race mentality and tried to pick a few people off here and there, but knew I couldn't really push myself when it came to running. When I crossed Platte at the end I ran the rest of the way, picking up the pace just a little bit so I could look "good" crossing the finish line.</p>
<p> </p>
<p>Chip time: 42:25, average pace 13:39. For today, fantastic!</p>
<p> </p>
<p>After the race I went back to the Synergy tent and had them do a little dry needling to release those piriformis muscles some more. Then I caught up with one of my athletes, <a href="http://www.pikespeaksports.us/photo/dsc05727-4?context=album&albumId=5021591%3AAlbum%3A543579" target="_blank">Tim</a>, and his family and we warmed up with some coffee at Starbucks. My other athlete running the race, Amy, PR'd by almost 5 minutes today. It was a great race for all!</p>
<p></p>
<p>Race goals have to be appropriate to where you are physically. Fortunately I was able to walk 5k today, and jog a little to go quickly. Instead of skipping the race because I couldn't even come close to running most of it or a PR, I set my goal based on what I could accomplish today. Being surrounded by thousands of runners made it even better. And I got to meet the Easter Bunny...</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806509432?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806509432?profile=RESIZE_480x480" width="350" class="align-center"/></a></p>
<p> </p>Lactate Threshold Explainedtag:pikespeaksports.us,2014-03-04:5021591:BlogPost:5415172014-03-04T23:07:12.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>Some people run away when they hear the term 'lactate threshold,' but you don't have to! Even the recreational endurance athlete should understand the concept so that they can plan their training more effectively. And while the best way to know what your LT is to get tested with a blood lactate test, understanding the concept and the approximate effort levels associated can help you get faster.</p>
<p></p>
<p>I'm going to explain LT in a way that I hope everyone will be able to understand.…</p>
<p>Some people run away when they hear the term 'lactate threshold,' but you don't have to! Even the recreational endurance athlete should understand the concept so that they can plan their training more effectively. And while the best way to know what your LT is to get tested with a blood lactate test, understanding the concept and the approximate effort levels associated can help you get faster.</p>
<p></p>
<p>I'm going to explain LT in a way that I hope everyone will be able to understand. That's my goal, anyway. If something in this post doesn't make sense to you, please ask a question in the comments so I can clarify it.</p>
<p></p>
<p>Lactate isn't this evil thing that causes soreness the day or two after exercise (aka DOMS - delayed onset muscle soreness). Blood lactate levels return to normal pretty quickly after intense exercise. Instead, lactate is part of the metabolic pathway that our muscles use for energy. Lactate is fuel. Lactate part of an acid (lactic acid) and produces H+ ions, and it is thought that these H+ ions are what might cause the discomfort in our legs when we run or ride hard. Lactate with an H+ = lactic acid. Had to add that as I was a chemistry major. The key thing to note is that lactate is fuel.</p>
<p></p>
<p>The faster we go, the more lactate we produce so our body can keep up with the energy demand. Too much lactate production, however, and we can't use it fast enough. Then it accumulates. Our bodies don't like that and to counteract lactate accumulation, we are forced to slow down. Ever started a run or ride, especially with a group(!), and perhaps you were pushing your pace just a little bit, and then all of a sudden your body said "no more" and even though you were breathing hard but not super hard, you just had to back off to an easier pace? Nutrition & hydration errors aside, there was a good chance that pace was above your threshold, you accumulated too much lactate, and your body made you slow down so it could clear it. </p>
<p></p>
<p>The point where your body starts to produce more lactate than it can handle is your lactate threshold. Knowing where this point is can really help your training become more effective. By doing specific workouts you can teach your body to be more efficient at clearing lactate and to be able to handle higher levels of lactate. Specific training will also move your threshold up to faster paces. The end result will be to handle a sub-threshold pace (whatever that might be for you) for longer and also just be able to go faster. This is typically the goal of most endurance athletes.</p>
<p></p>
<p>So how do you figure that out? The best way is to get lactate threshold test. (I offer this service for $150 for the bike and run and can test at Boulder Running Company, Cafe Velo, and Vital Personal Performance Center, or on an outdoor track.) Getting tested allows your specific training zones to be determined so that your easy workouts really are easy, and your threshold workouts are where they need to be. By the way, it's better to be just under your threshold to get improvements than over. Getting tested allows you to know exactly what's happening physiologically. It also gives insight to which areas (endurance, threshold, speed) you might need to focus on depending on your goals.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806505879?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806505879?profile=RESIZE_480x480" width="450" class="align-center"/></a></p>
<p>Above is a graph from an LT test I did for an athlete earlier this year. Lactate production isn't linear. It typically holds steady at easier paces, creeps up as you get closer to threshold, and and then jumps big time once you cross your threshold. The shape of your curve provides valuable physiological information!</p>
<p></p>
<p>If you want to ballpark it, you can do your own graded exercise test and make some notes on changes in breathing that you experience. It's best to have a metric such as heart rate in addition to pace and/or power to associate with this. First warm-up for at least 20 minutes really easy (and I mean really easy!), and then once you are good and comfortable, start increasing your pace every 5 minutes. If on a bike trainer, just shift up a gear. Watch your heart rate and aim to increase 5-10 bpm for each stage. Your heart rate should settle in after the first couple minutes of each stage.</p>
<p></p>
<p>You want to get about 5-7 stages so just make sure you know your window and adjust effort/heart rate increase appropriately. Make a note of the max heart rate of each stage and pace/power, as well as your perceived exertion (can use a 1-10 scale, 1 being standing around, 10 being max/your all out sprint). Heart rate monitor/GPS watches/bike computers often make the data pretty easy to record. You don't have to go to an all out effort, but once you are on the stage that you don't feel like you can handle 5 minutes at a faster pace, you are on your last stage.</p>
<p></p>
<p>Note the pace/power/heart rate that your breathing shifts from comfortable to being labored (and pretty audible). It's around here and the rate of perceived exertion of 7 where your lactate threshold might be. It's usually a kind of hard, but not super hard effort.</p>
<p></p>
<p>Once you've estimated the heart rate and/or pace/power of your threshold, you can set up workouts where you spend time there or just slightly under for specific intervals. Depending on your fitness, you might start with 3-4 four minute intervals, with about half the time as a rest interval. Or if you are more fit you could start with 2-3 eight to ten minute intervals. Do no more than two of these a week, one is often sufficient depending on the other training you are doing. Gradually build up over time, increasing the duration of the interval and/or also decreasing the rest interval. Also make sure your easy and base endurance workouts are well below this pace.</p>
<p></p>
<p>Every so often you will want to repeat the test to check your improvement. </p>
<p></p>
<p>There you have it! If you want to know more about setting up training zones for effective training, I have a series of posts I wrote last year on my coaching blog. Here's a <a href="http://neoendurancesports.com/understanding-your-training-zones-part-i/" target="_blank">link to the first one</a>.</p>
<p></p>
<p>I hope you learned a little something from this. Please ask me any questions you might have in the comment section.</p>My Thoughts On Being Coachedtag:pikespeaksports.us,2014-02-25:5021591:BlogPost:5407352014-02-25T23:43:59.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p><span>I originally posted this on my coaching blog <a href="http://neoendurancesports.com">http://neoendurancesports.com</a>, but thought it would be a good one to put here on Pikes Peak Sports.</span></p>
<p><span> </span></p>
<hr></hr><p><span>Last night I had the wonderful opportunity to speak to a group of women at the Colorado Springs Bicycle Village Ladies Night. As local female coaches, Alison Dunlap and I kicked off the presentations for the evening. Alison had an entertaining slide show…</span></p>
<p><span>I originally posted this on my coaching blog <a href="http://neoendurancesports.com">http://neoendurancesports.com</a>, but thought it would be a good one to put here on Pikes Peak Sports.</span></p>
<p><span> </span></p>
<hr/><p><span>Last night I had the wonderful opportunity to speak to a group of women at the Colorado Springs Bicycle Village Ladies Night. As local female coaches, Alison Dunlap and I kicked off the presentations for the evening. Alison had an entertaining slide show of her humble beginnings and how she turned from the only female on the Colorado College cycling team (or Colorado College Cycling People) to a World Champion.</span></p>
<div class="mceTemp mceIEcenter" style="text-align: center;"><dl class="wp-caption aligncenter">
<dt class="wp-caption-dt"><a href="http://neoendurancesports.com/wp-content/uploads/2014/02/IMAG4530.jpg"></a></dt>
<dt class="wp-caption-dt"><a href="http://neoendurancesports.com/wp-content/uploads/2014/02/IMAG4530.jpg"><img alt="IMAG4530" src="http://neoendurancesports.com/wp-content/uploads/2014/02/IMAG4530-300x180.jpg" width="300" height="180" class="align-center"/></a>Alison Dunlap talking about her beginnings.</dt>
</dl>
</div>
<p></p>
<p>While Alison's result is rare (how many people get to be World Champion!), she didn't get there without a support team. And everyone, even if your goal is just to finish a local charity run or ride, or simply get fit, should have a support team. I spoke after Alison and thought I would share with you what I told the group of women in attendance.</p>
<p dir="ltr">I'll spare the details, but I gave a brief introduction of who I am and that my passion for helping people, learning, and continually pushing my limits is what drives me. Helping others challenge their comfort zone and achieve what they didn't think possible is why I coach.</p>
<p><span>Then I asked them why they ride.</span></p>
<p><span>The answers varied, but it was along what you might expect. To get outside and enjoy the outdoors, to be active and stay healthy and to see what they can accomplish. Everyone agreed that over time they do like to see if they can ride farther, or perhaps keep up with someone they couldn't previously hang with. They all wanted to see improvement over time.</span></p>
<p dir="ltr">We all agreed that endurance sport is a journey. It is definitely a journey of self discovery. While it can be done alone, it’s usually more enjoyable and rewarding when done with others.</p>
<p><span>I think as humans we are always driven to improve ourselves, and throughout life we have people around us helping us. We have our parents, teachers, mentors at work, and in the sport world we have our coach. Then I dispelled some of the myths of being coached.</span></p>
<ul>
<li dir="ltr"><p dir="ltr">You don’t have to be “elite” to have a coach.</p>
</li>
<li dir="ltr"><p dir="ltr">You don’t have to race to have a coach.</p>
</li>
<li dir="ltr"><p dir="ltr">All you need is a commitment to self-improvement.</p>
</li>
</ul>
<p><strong>The coach's job is to guide you through the journey, whatever your journey might be.</strong></p>
<p><span>There is so much information out there it can be overwhelming. A coach will synthesize the information for you and translate it for you if you need it. </span><span>A coach will answer your questions and help you on your individual path. A coach will</span> hold you accountable and give you objective opinions so you can reach your goals more quickly.</p>
<p></p>
<p></p>Progress In The Making: Recovering From Hip Surgerytag:pikespeaksports.us,2014-02-05:5021591:BlogPost:5358772014-02-05T01:00:29.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>A few months ago I wrote about handling recovering from an injury that needed surgery to repair it. It's been just over 3 months since my surgery (More specifically 14 weeks tomorrow as I write this.)</p>
<p>While the time has gone by quickly, it's definitely not an easy process, but I am making good progress and not missing out on too many activities along the way (except for running.) I've been going to physical therapy (Orthopedic Rehabilitation Associates near Powers/Dublin) religiously…</p>
<p>A few months ago I wrote about handling recovering from an injury that needed surgery to repair it. It's been just over 3 months since my surgery (More specifically 14 weeks tomorrow as I write this.)</p>
<p>While the time has gone by quickly, it's definitely not an easy process, but I am making good progress and not missing out on too many activities along the way (except for running.) I've been going to physical therapy (Orthopedic Rehabilitation Associates near Powers/Dublin) religiously twice a week. Initially we worked on basic range of motion and strength, and as I've gotten stronger, the exercises get more challenging.</p>
<p>For example, I graduated from basic band walks to doing them in "The Shackles." I started doing leg presses and hamstring curls on the weight machines. We also do exercises that challenge the core. Being an athlete, while I'd rather not be in the situation to have to go to PT, I try to have fun and enjoy the exercises while I'm there. And I'm pretty good about doing the ones I can at home, too.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806506219?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806506219?profile=RESIZE_480x480" width="350" class="align-center" style="padding: 6px;"/></a></p>
<p>At 11 weeks I was allowed on the AlterG treadmill. The first session was just walking, but now I can jog as a warm-up at a reduced percentage of my body weight. It might be slow, but I get to stare at Pikes Peak through the window and pretend I'm running out on the trails. I hope to increase my time on the AlterG over the next several weeks and then get released to start running.</p>
<p>I'm swimming a lot (my swim fitness is definitely getting to where it has never been!) and have been on my bike trainer a lot. Base fitness is returning and easy rides feel easy again.</p>
<p>I had my 12 week post-op appointment with my orthopedic doctor at 13 weeks and have been given the all clear to ride outside. This is awesome, especially since it has dumped snow on us and the temperatures have plummeted. Oh trainer, how I love you so...</p>
<p></p>
<p>OK, enough of the "boring" stuff. Here's a little more on what I've been doing during my recovery.</p>
<ul>
<li>Went to spectate at the Colorado Cyclocross Championships. <a href="http://www.pikespeaksports.us/photo/albums/2013-colorado-cx-championships-1" target="_blank">Photos</a></li>
<li>Volunteered for two days of the Cyclocross National Championships. Awesome to be right next to the course while Katie Compton smashed the field. <a href="http://www.pikespeaksports.us/photo/albums/2014-cx-national-championships-from-a-volunteer-s-perspective" target="_blank">Photos</a> and a <a href="http://neoendurancesports.com/course-marshaling-the-2014-us-cyclocross-national-championship/" target="_blank">Blog</a></li>
<li>Performed a few <a href="http://neoendurancesports.com/testing-analysis/" target="_blank">lactate threshold tests</a>. I now offer testing at Boulder Running Company, Cafe Velo, and Vital Personal Performance Center.</li>
<li>Working with the Garden Ranch YMCA to get a <a href="https://drive.google.com/file/d/0B7mwPhi3PexNOGs3bjc5eUtEZzQ/edit?usp=sharing" target="_blank">triathlon program</a> going. It's geared towards all levels - call 593-9622 to sign up! ;-) It's going to be awesome!</li>
<li>Attended the Colorado High School Coaches Association Track/Cross Country clinic. I love learning about how to be a better coach!</li>
<li>Volunteered at the Super Half Marathon Jack Quinn's Running Club Aid Station 2. It might have been cold, but someone had to hand out water and gatorade! <a href="http://www.pikespeaksports.us/photo/albums/2014-super-half-aid-station-2-jack-quinn-s" target="_blank">Photos</a></li>
<li>Various other things - daily life is pretty normal. Athletic life is slowly returning back to normal.* (more "life" details on my personal blog, <a href="http://nicoledrummer.com" target="_blank">nicoledrummer.com</a>)</li>
</ul>
<p></p>
<p>*there may be a curveball here, as my other hip started to bother me recently and isn't letting up. So, the best way to know what's going on is to do an MRA just like was done on the left hip. That'll let us know if I just have some weird compensation pain or there is another issue. MRA is scheduled for 2/12, follow up for results on 2/14. I will definitely keep my PikesPeakSports.us family posted. Life might throw curveballs but we stay strong and get through it!</p>
<p></p>Let's Talk About Goalstag:pikespeaksports.us,2013-12-13:5021591:BlogPost:5255832013-12-13T14:00:00.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806498958?profile=original" target="_self"><img class="align-center" src="http://storage.ning.com/topology/rest/1.0/file/get/2806498958?profile=RESIZE_480x480" width="450"></img></a></p>
<p></p>
<p>Yep, it's that time of year where we think about what we wanted to achieve last year and what we hope to get out of the next. It's definitely a process, and one we should think about more often than once a year.</p>
<p></p>
<p>I was curious about the goals of the attendees at last Tuesday's JQRC/PPC holiday bash so I set up a white board and a notebook. I love…</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806498958?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806498958?profile=RESIZE_480x480" width="450" class="align-center"/></a></p>
<p></p>
<p>Yep, it's that time of year where we think about what we wanted to achieve last year and what we hope to get out of the next. It's definitely a process, and one we should think about more often than once a year.</p>
<p></p>
<p>I was curious about the goals of the attendees at last Tuesday's JQRC/PPC holiday bash so I set up a white board and a notebook. I love the results. We had a lot of athletic goals and goals that will improve quality of life and happiness. Who wouldn't want more fun time with a goal of "to play with my dogs more often" or to simply just "be alive." These goals were written by people of all ages. "Beatin (sic) my mom in a 5k" was by a young runner.</p>
<p></p>
<p>Here are the goals that were written down in the notebook:</p>
<ul>
<li>To not regift my fat to myself </li>
<li>Run the Super Bowl Half Marathon</li>
<li>To start cross training (yoga)</li>
<li>Another 100 mile run</li>
<li>Do an Adventure Race</li>
<li>Beat my cousin at the O2O</li>
<li>Run the GOG 10 miler!</li>
<li>Run a sub-30:00 5k!!</li>
<li>Do a half marathon</li>
<li>Complete a marathon in less than 4:20</li>
</ul>
<p>So indeed we were at a party with a bunch of runners so the goals are focusing around health and fitness. And the reason we set goals like this is because how how it will make us feel when we accomplish it.</p>
<p></p>
<p>You may have heard of SMART goals (Specific, Measureable, Attainable, Relevant, Time-Bound). It's not a new method; it's a solid method that has withstood the test of time.</p>
<p>Running time goals are specific and measureable. Make sure that your time goal is attainable within the time frame you set. This isn't always easy...sometimes we underestimate our abilities and sometimes we overestimate. A coach can certainly help you determine if a time goal is attainable. Relevant just means it's related to something important - the result will help you along your path. <span style="font-size: 13px;">Time-bound means setting a deadline. Don't let the goal float out there, set a deadline and set your actions to get it done.</span></p>
<p></p>
<p><span style="font-size: 13px;">Let's put this in perspective of one of the goals above:</span></p>
<p><strong>Run a sub-30:00 5k</strong></p>
<p>This is specific and measureable, either with a timing chip or a watch. We could make it more specific and add in the time-bound component by picking the actual event, say the 2014 5k on St. Patrick's Day (personally my favorite 5k in town!) Is it attainable? Let's assume there last 5k was 31:30. A sub-30:00 would most likely be attainable. Relevant? If this athlete enjoys the benefits of running and wants to improve, it's definitely relevant.</p>
<p></p>
<p>But you can't just set a goal, you need actions and steps to get you there. How many times a week will you run? What will the workouts look like? How will you manage recovery? Who is going to help hold you accountable. Lay out a plan of action for each week and stick to it. If it is important to you, you will find a way. We often think about what we want to achieve, but never take any steps to get there.</p>
<p>If that describes you, think about what's been holding you back? Is it mental? Are you not making the time for it? Think about your priorities and why you want to achieve that goal. If it means that much, you will get it done. Find someone to help you if you struggle with this. Or make it known! Social media can actually help people achieve goals because it's out there and we want to show the world we can get it done!</p>
<p></p>
<p>A final tip to help you achieve goals is to make the small step changes. We know the people who resolve to start working out on January 1, get the gym membership, go everyday for two weeks, get exhausted, and by early February they have stopped going. <strong>Here's how to fix that.</strong></p>
<p></p>
<p></p>
<p>Say your goal is to remove refined foods from your diet. If you go cold turkey, you might struggle because it's such a drastic change to your everyday habits. <strong>Make small changes!</strong> If you eat a lot of refined foods, you'll most likely have a lot of meals to find replacement calories (though the protein from cold turkey would be an option!) Start by changing one snack. Replace your 10:30am soda with green or black tea. Do that for a week. The next week replace the cereal for breakfast with greek yogurt, nuts and berries. Do that for a week. Within 2 months (which really is not that long) you will have made significant changes to your diet and wonder how you even ate the other stuff in the first place!</p>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806499982?profile=original" target="_self"><img width="450" src="http://storage.ning.com/topology/rest/1.0/file/get/2806499982?profile=RESIZE_480x480" width="450" class="align-center"/></a></p>
<p><em>The one and only Tim Bergsten above is pointing to his goal, which is to run consistently. I will challenge him to define consistent and we'll all keep an eye on him!</em></p>
<p>One of the reasons I enjoy coaching, because I love helping people achieve their athletic goals. I assist with the goal setting process, make sure things are realistic and put together the plan to make it attainable. And the smile on the faces of the athlete when the goal is achieved is priceless.</p>
<p></p>
<p><strong>In the comments below, share your goal for 2014 and how you will get there. This community here will support you!</strong></p>Dealing With Injurytag:pikespeaksports.us,2013-12-05:5021591:BlogPost:5241262013-12-05T13:59:47.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>All of us here on this site are active. Whether it's running, hiking, or cycling - we love to be active and enjoy the beauty Colorado has to offer. But sometimes injuries set us back and keep us from doing what we love. </p>
<p></p>
<p>My 2013 was going to be a great comeback year. I was a little fatigued after doing a late season Ironman in 2011 (Arizona), followed by a spring marathon (LA). After doing some mountain bike racing in the summer of 2012, I took several months off of…</p>
<p>All of us here on this site are active. Whether it's running, hiking, or cycling - we love to be active and enjoy the beauty Colorado has to offer. But sometimes injuries set us back and keep us from doing what we love. </p>
<p></p>
<p>My 2013 was going to be a great comeback year. I was a little fatigued after doing a late season Ironman in 2011 (Arizona), followed by a spring marathon (LA). After doing some mountain bike racing in the summer of 2012, I took several months off of structured training. Except for lifting weights and leading my Friday evening ride from Cafe Velo, I didn't do much training. By the end of the year I was itching to get back at it.</p>
<p>In December of 2012 I started working with a <a href="http://apexcoachingco.com/coaches/grant-holicky/" target="_blank">new coach</a>, and we were working towards getting me back on track so I'd try to PR the Boulder 70.3. My main goal was to go sub-2 hours on the run. The heat at that race has always been my nemesis and my best time was 2:10, when I've got sub-2 in Kansas.</p>
<p>I started the year at the Super-Half Marathon, got within 2 seconds of my PR at the 5k on St. Patrick's Day, and then had a blast at the Tri-Lakes Time Trial and did a few laps of the Cafe Velo Gran Fondo. My fitness was coming back and I was enjoying the training and the early season racing.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806499292?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2806499292?profile=original" width="440" class="align-center"/></a></p>
<p>My real race season got underway at the Kansas 70.3. While not a PR for total time, I had my best swim and best run on that course. The wind held me back on the bike, but the power numbers looked good. A solid race. Must have been the <a href="http://punkrockracing.com" target="_blank">Punk Rock Racing</a> tattoo.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806499947?profile=original" target="_self"><img width="250" src="http://storage.ning.com/topology/rest/1.0/file/get/2806499947?profile=RESIZE_320x320" width="250" class="align-center"/></a></p>
<p></p>
<p>The next weekend was the Boulder Sprint. I always like doing this race since it was my first triathlon. I was still a bit sore from the hard effort the weekend before, but I went as hard as I could on a great day! I had a few days off from training, got a massage, and then we eased back into training.</p>
<p>I was a bit tight from the back-to-back racing. The following week I did a great track workout, but this was probably when the injury occurred. My hip got tight and the next day it was pretty sore. I thought I pulled my hip flexor, but when a massage didn't do anything, I got in to see a PT.</p>
<p>The short version is that he adjusted my hip and ankle, which were a bit out of whack, and then we strengthened my glute, which had become very, very weak. We thought it might be a stress fracture and over the course of the next 8 weeks, I did some water running, kept with my swimming and biking, and would do a "test run" once a week. I also got an x-ray of the hip just to make sure there wasn't anything obviously wrong. I was making progress, but still had some discomfort in the groin when running. (In the meantime I started coaching for Discovery Canyon's high school cross country team. I rode my mountain bike with them on their training runs.)</p>
<p>During July and August, I also competed in the Boulder Peak triathlon, where I walked the 10k , and the Boulder 70.3 and skipped the run on that one. That allowed me to hammer the bike and beat my previous best bike split by about 10 minutes.</p>
<p>But since I wasn't improving completely, t<span style="font-size: 13px;">he next logical step was to see an orthopedic doctor. I got a recommendation by a couple people to see Dr. Huang at Colorado Springs Orthopaedic Group. He suggested an MRI (really MRA) to see what was going on. In between the first visit and the MRI, I was actually starting to incorporate running (run/walk) back into my training, as I was feeling better (or so I thought). I was certain that when I went in for the follow-up from the MRI, they would say it was a stress fracture mostly healed. Instead they told me I had a torn labrum. </span></p>
<p><span style="font-size: 13px;"><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806500600?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806500600?profile=RESIZE_480x480" width="350" class="align-center"/></a></span></p>
<p>And unfortunately they don't fix themselves. I did some research and talked to some people who have had similar surgeries, and decided it was best to fix it now rather than try to "deal with it." I scheduled the surgery for October 30th. This would be after the cross country season finished, and a good time of year for recovery since we have less daylight and it gets a little chilly. I got the most out of riding my bike the weeks before the surgery and did a great 44 mile round trip ride (Monument to Urban Steam and back on the Santa Fe trail) two days before.</p>
<p>As I write this, it's been 5 weeks since my surgery. I was on crutches for two weeks, and even once I was cleared to leave them be, a trip to the grocery store was taxing. Recovery is going well, but I still have a few more months before I can even think of running again.</p>
<p>I see improvement each week, but have to take the doctor and PT's orders seriously. I go to physical therapy twice a week and do exercises daily. I just got permission to get back in the pool this week but can't kick or push off the wall. I have to use a pull buoy. I can ride on my trainer, but can't use any resistance. But hey, a little spinning at 35 watts is better than nothing!</p>
<p>Yes, I was starting to go a little stir crazy, but now that I can get back on the bike a little and swim for a few minutes, I have a little release. But the hip also tells me when I do too much (sometimes two days after the fact, but it tells me!) Now that I have energy back, it's a little more challenging to be sedentary, but I know what must be done. Sometimes sitting on the couch with my feet propped up in the recliner is the right thing to do.</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806501607?profile=original" target="_self"><img width="350" src="http://storage.ning.com/topology/rest/1.0/file/get/2806501607?profile=RESIZE_480x480" width="350" class="align-center"/></a></p>
<p>Am I set back again? Sure. I was getting back into 2011 shape, and now am forced to be quite sedentary for a few months. The good thing is we caught this pretty much when it happened so I could get it fixed as soon as possible. I will most likely be able to be back in action in early March (so you'll see me volunteering at the Super Half Marathon this year instead of running it.) Late summer and early fall races should be no problem! </p>
<p>I take advantage of getting outside when I can. I went to the Pikes Peak Tri Club Thanksgiving Day Pie Run, and instead of running, I "guarded" the pies in the parking lot. But I still got to enjoy being outside at the Garden.</p>
<p>As a coach, I know injuries happen. When we get little tweaks and niggles, we take the couple days off or even a couple weeks to address them - which is better than the alternative that I am experiencing. We can and should take measures to prevent injuries, but sometimes the injury is beyond what we can prevent.</p>
<p>I take each day at time, not thinking about what I can't do, but enjoying what I can. I am thankful that I have the opportunity to do what I do, and that I have the strength to be a "patient patient" as I recover.</p>
<p>I will be back with a big smile!</p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2806501808?profile=original" target="_self"><img width="250" src="http://storage.ning.com/topology/rest/1.0/file/get/2806501808?profile=RESIZE_320x320" width="250" class="align-center"/></a></p>
<p>I've written more details about my experience with this on my personal blog, <a href="http://nicoledrummer.com" target="_blank">http://nicoledrummer.com</a>. </p>High Altitude Fueling - Pikes Peak Sports Exclusive!tag:pikespeaksports.us,2012-09-19:5021591:BlogPost:3710552012-09-19T13:14:01.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p><strong>Do I need to do anything different when riding up to 14,110 feet?</strong></p>
<p>For those of you who are taking advantage of the Pikes Peak Highway being open to bikes, you might have some questions about fueling for the trek up the "hill."</p>
<p>If you have run the Ascent or the Pikes Peak Marathon, you may be familiar with these tips, but here we go...</p>
<p></p>
<p><strong>Eat a good breakfast with plenty of carbohydrates.</strong> Don't skip this! Get in a good meal 2-4 hours…</p>
<p><strong>Do I need to do anything different when riding up to 14,110 feet?</strong></p>
<p>For those of you who are taking advantage of the Pikes Peak Highway being open to bikes, you might have some questions about fueling for the trek up the "hill."</p>
<p>If you have run the Ascent or the Pikes Peak Marathon, you may be familiar with these tips, but here we go...</p>
<p></p>
<p><strong>Eat a good breakfast with plenty of carbohydrates.</strong> Don't skip this! Get in a good meal 2-4 hours before you start your ride. Good options are oatmeal with banana and peanut butter. Or pancakes with an egg or two, along with a banana. It's not an easy trek so making sure you've got fuel in the tank before you start!</p>
<p></p>
<p><strong>Hydrate before and during</strong>. You don't need to go overboard, but up at the higher altitudes you will lose even more moisture through sweat and breathing and not realize it. Stay on top of your water consumption the day before you ride. Then on the ride either use a camelback filled with water, or at least three bottles on the bike (put one in that back jersey pocket) and refill when you can. You are likely not going to want to drink, but do it anyway! I would say at least a 20oz bottle an hour. (This will vary by person - the bigger you are, the more you will likely need to drink.) And being up in the cooler temperatures and the altitude might make you have to pee more, but that <strong>may not</strong> be a sign that you are plenty hydrated.</p>
<p><strong> </strong></p>
<p><strong>Consume carbohydrates.</strong> Everyone will be a little different here, but when doing some research before writing this, I learned that our bodies tend to burn more glycogen vs. fat at higher altitudes. Add in exercise - you will get your heart rate up on this ride - and you burn even more glycogen, which is the fuel stores in your muscles. This means we probably need to consume a few more carbohydrates than normal. A <strong>sports drink will be great to keep you hydrated, give you calories and electrolytes</strong>. But gels, blocks, or any other high carbohydrate snack will help you get to the top. If you aren't used to using those products, you might either stick with a sports drink you like or just find a sugary treat you like. 100-200 calories an hour might be sufficient, but if you know your typical fueling needs, go with that and have a few more calories as a back-up.</p>
<p></p>
<p><strong>Don't forget a few electrolytes.</strong> Sodium, potassium, calcium, magnesium, and chloride are the biggies. If you use a sports drink you probably are just fine. If you eat bananas and have some salty snacks, you are getting electrolytes. You can also supplement with tablets like Nuun or Nathan Catalyst, or Hammer Endurolyte Fizz or the Endurolyte pills. You probably don't need a ton, just make sure you are getting some.</p>
<p></p>
<p>All in all it should be pretty simple - drink plenty of water, get in some calories and throw in a few electrolytes and you shouldn't have any trouble getting to the top! </p>
<p></p>
<p>If you want to try to ride to the top of Pikes Peak, but don't want to go alone, Randi (<a href="http://upadowna.org" target="_blank">UpaDowna</a>'s Mountain Mama) is leading a group up the Peak on September 25th. (<a href="http://www.upadowna.org/events/2012/09/pikes-bikes-group-ride" target="_blank">Get more info here</a>.) </p>
<p></p>
<p>Happy Riding!</p>
<p>--<a href="http://neoendurancesports.com" target="_blank">Coach Nicole</a></p>Win a Free Entry to the Cafe Velo Tri-Lakes Time Trial!tag:pikespeaksports.us,2012-04-22:5021591:BlogPost:3156092012-04-22T14:00:00.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p><span class="font-size-3"><strong><span style="color: #0000ff;">CONGRATULATIONS to Anastasia Meadows - Winner of the entry to the Cafe Velo Tri-Lakes Time Trial!!!</span></strong></span></p>
<p></p>
<p></p>
<p>You may have read how I love the bike in the April edition of the <a href="http://peakregioncyclist.com" target="_blank">Peak Region Cyclist</a>. (If you haven't yet, don't delay!) But now I want to know why YOU love the bike. Follow this link below for contest information and how to…</p>
<p><span class="font-size-3"><strong><span style="color: #0000ff;">CONGRATULATIONS to Anastasia Meadows - Winner of the entry to the Cafe Velo Tri-Lakes Time Trial!!!</span></strong></span></p>
<p></p>
<p></p>
<p>You may have read how I love the bike in the April edition of the <a href="http://peakregioncyclist.com" target="_blank">Peak Region Cyclist</a>. (If you haven't yet, don't delay!) But now I want to know why YOU love the bike. Follow this link below for contest information and how to be entered to win a Free Entry (<em>sorry it doesn't include USAC or ACA license fees</em>) to the <a href="http://www.cpracingteam.com/files/Cafe-Velo-Tri-Lakes-TT-2012.pdf" target="_blank">Cafe Velo Tri-Lakes Time Trial</a> on May 5, 2012. </p>
<p> </p>
<p><a href="https://docs.google.com/spreadsheet/viewform?formkey=dGh1Q1ZOcklpX0pZVWdVQUdYUzctVGc6MQ" target="_blank">ENTER THE CONTEST</a></p>
<p>(entry deadline is Friday, April 27, 2012 at 11:59:59pm)</p>
<p> </p>
<p>Questions? <a href="mailto://nicole@neoendurancesports.com" target="_blank">email me</a>.</p>
<p>and check us out:</p>
<p><a href="http://neoendurancesports.com" target="_blank">NEO Endurance Sports & Fitness</a></p>
<p><a href="http://cafevelobikes.com" target="_blank">Cafe Velo</a></p>
<p><a href="http://cpracingteam.com" target="_blank">CP Racing</a></p>Team NEO HITS Squad - Triathlon Training Group!tag:pikespeaksports.us,2012-03-13:5021591:BlogPost:3037752012-03-13T19:17:28.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p style="text-align: center;"><a href="http://hitstriathlonseries.com/fort-collins-co/"><img alt="" class="size-full wp-image-358 aligncenter" height="203" src="http://www.neoendurancesports.com/wp-content/uploads/2012/03/HITS-Logo-Color.jpg" title="HITS Logo Color" width="504"></img></a></p>
<p><strong>Coach Nicole Drummer of NEO Endurance Sports & Fitness will be leading a Triat</strong><strong>hlon Training Group specifically for the <a href="http://hitstriathlonseries.com/fort-collins-co/">HITS Triathlon Series</a> races in Fort Collins, CO, July 28-29, 2012.</strong></p>
<div><div dir="ltr"><h4>The Team NEO HITS Squad Includes</h4>
</div>
<ul>
<li>Twice weekly…</li>
</ul>
</div>
<p style="text-align: center;"><a href="http://hitstriathlonseries.com/fort-collins-co/"><img class="size-full wp-image-358 aligncenter" title="HITS Logo Color" src="http://www.neoendurancesports.com/wp-content/uploads/2012/03/HITS-Logo-Color.jpg" alt="" width="504" height="203"/></a></p>
<p><strong>Coach Nicole Drummer of NEO Endurance Sports & Fitness will be leading a Triat</strong><strong>hlon Training Group specifically for the <a href="http://hitstriathlonseries.com/fort-collins-co/">HITS Triathlon Series</a> races in Fort Collins, CO, July 28-29, 2012.</strong></p>
<div><div dir="ltr"><h4>The Team NEO HITS Squad Includes</h4>
</div>
<ul>
<li>Twice weekly <strong>family-friendly</strong> group training</li>
<li>Clinics on all aspects of triathlon</li>
<li>Complete 14 (Open & Sprint) or 16 week (Olympic) Training Plan</li>
<li>Access to a Team Only online forum for all your training and racing questions</li>
<li>Potential group incentives during race weekend*</li>
</ul>
<div>*minimum number of participants required</div>
<div><h4>Who should participate?</h4>
</div>
<ul>
<li>Anyone seeking to train with a supportive group</li>
<li>Anyone interested in trying their first triathlon</li>
<li>Families wanting to train together</li>
<li style="list-style: none; display: inline"><ul>
<li>Minimum ages are 7 for open, 12 for Sprint</li>
</ul>
</li>
</ul>
<div dir="ltr"><h4>What will it cost?</h4>
</div>
<ul>
<li>$100/month for the first family/household member</li>
<li>$50/month each for the second and third family/household member</li>
<li><strong>FREE</strong> for the fourth or more family/household member</li>
</ul>
<div dir="ltr"><h4>How do I sign up?</h4>
</div>
<ul>
<li>Please fill out this <a href="https://docs.google.com/spreadsheet/viewform?formkey=dDdZanJpd0FwbVpwQ191VUwzeUR6bnc6MQ" target="_blank">online form</a> to express interest and to get added to the mailing list. Coach Nicole will then contact you with additional information on how to join the <span style="color: #ff0000;"><strong>Team NEO HITS Squad</strong></span>.</li>
</ul>
<h4 dir="ltr">Race Distances</h4>
<div dir="ltr"><ul>
<li><strong>Open:</strong> 100m swim, 3 mile bike, 1 mile run</li>
<li><strong>Sprint:</strong> 750m swim, 12.4 mile bike, 3.1 mile run</li>
<li><strong>Olympic:</strong> 1500m swim, 24.8 mile bike, 6.2 mile run</li>
<li><strong>Half:</strong> 1.2 mile swim, 56 mile bike, 13.1 mile run</li>
<li><strong>Full:</strong> 2.4 mile swim, 112 mile bike, 26.2 mile run</li>
</ul>
</div>
<br/><em>While the group training will be geared towards the Open, Sprint, and Olympic distance races, if you are interested in the Half-Iron Distance or Full Iron-Distance, Coach Nicole can help you with a Training Plan and you’d be a welcome member of the TEAM! Contact <a href="mailto:nicole@neoendurancesports.com" target="_blank">Coach Nicole</a> for more information.</em>
<p>Don’t live in the Colorado Springs area but still want to be a part of the TEAM NEO Hits Squad? Join the <span style="color: #ff0000;"><strong>Virtual Team</strong></span>! You will get the same training plan, access to the forum, and online clinics. Contact <a href="mailto:nicole@neoendurancesports.com" target="_blank">Coach Nicole</a> for more information.</p>
</div>Ask the Coach - Hills?!tag:pikespeaksports.us,2012-03-08:5021591:BlogPost:3032602012-03-08T04:32:00.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p><img alt="" class="aligncenter size-medium wp-image-347 align-center" height="200" src="http://www.neoendurancesports.com/wp-content/uploads/2012/03/nicole_rocks2-300x200.jpg" title="IMG_2759" width="300"></img></p>
<p>Yves D. emailed me recently: <em>" Hi. I'm a recent cyclist - started it to lose weight. Lost 30 pounds, but still have a long way to go. 290, 6'3". I can ride pretty quickly on flats. I train outdoors and indoors and have made good progress in becoming a stronger rider. But HILLS!! At my weight, will I ever get faster on hills or is the physics just unassailable? I can get 16 - 18 mph flat. But a good hill will slam me back to 7 - 9 mph or worse. </em></p>
<p><em>Any…</em></p>
<p><img class="aligncenter size-medium wp-image-347 align-center" title="IMG_2759" src="http://www.neoendurancesports.com/wp-content/uploads/2012/03/nicole_rocks2-300x200.jpg" alt="" width="300" height="200"/></p>
<p>Yves D. emailed me recently: <em>" Hi. I'm a recent cyclist - started it to lose weight. Lost 30 pounds, but still have a long way to go. 290, 6'3". I can ride pretty quickly on flats. I train outdoors and indoors and have made good progress in becoming a stronger rider. But HILLS!! At my weight, will I ever get faster on hills or is the physics just unassailable? I can get 16 - 18 mph flat. But a good hill will slam me back to 7 - 9 mph or worse. </em></p>
<p><em>Any advice?"</em></p>
<p>Of course I have advice! On hills the power to weight ratio is critical (why the elites who excel at climbing are often the smaller, lighter cyclists) so one part to improve on hills is to get the weight down. In follow-up communication, Yves does realize that losing weight will in the end help with hill climbing, so we won't discuss that aspect. Instead let's talk about increasing the other factor in the equation...power. I would also like to point out that you will go considerably slower on hills than you can on flats, even as a good climber. Speed should only be used as a benchmark for the same hill under similar conditions.</p>
<p><strong>Force Intervals:</strong> If you are new to cycling, you want to spend some time getting your legs prepped for handling higher loads. This is essentially specific strength training on the bike. Force intervals are low cadence (~50-60rpm), big gear intervals. Your heart rate may or may not get very high, depending on the length of the interval, but your legs will probably burn. Make sure you are keeping a smooth pedal stroke (push AND pull). These sessions are good in your base phase of training. Duration can be about 1-5 minutes with equal recovery time of easy spinning in between.</p>
<p><strong>Check your Cadence:</strong> Another thing to review is your cadence on the hill. If you find that you are usually in a big gear mashing 50rpm trying to ride the the hill like the above-mentioned force intervals (assuming you aren't on a super-steep hill), you probably need to back off a few gears and increase the cadence. Let the aerobic system do more of the work, because it takes quite a bit of muscular endurance to maintain a fast "big gear mashing" climb for very long. Practice spinning a higher cadence on longer, moderate hills.</p>
<p>Once you've done several weeks of force intervals and understand the cadences needed, and you are physically ready for more intensity in your training, the fun begins!</p>
<p><strong>Hill Repeats:</strong> One way to get better on hills is to ride them a lot, and I recommend doing this in the form of hill repeats twice a week during a training block that focuses on hills. For example: find a target hill and do a warm-up for about 20 minutes before you get there. Make sure the legs are good and ready to put in a solid effort before starting the hill repeats. For example, you could do 3x5 minutes up the hill at RPE* 8 and then recover for 3-5 minutes. You cadence might depend on the hill, but shoot for 70-85rpm. Be sure to spin the legs out on the descent. If you can't get out on a hill and need to do this on a trainer, add a climbing block (or two) under your front wheel. Phone books can also work, or some other stable riser for the front wheel. But make sure it is stable! Shift into a big gear to simulate the climbing load. Build each week by adding more time or reducing recovery. These are hard efforts, so make sure you get adequate recovery between them, and don't do them more than twice a week. Once a week is likely enough if you are new to climbing.<br/><em>*RPE = rate of perceived exertion on a scale of 1-10.</em></p>
<p><strong>Get Up and Down:</strong>If you are going to be climbing some steep stuff or really long climbs, you can work on in the saddle and out of the saddle work. This changes up the muscles that are used and can help fend off fatigue for a bit. It will also strengthen your legs! Get out of the saddle and ride at 60-70rpm pushing a slightly bigger gear for a few minutes, then sit back down, back off a gear or two and spin at 80-90rpm for a few minutes. repeat - repeat - repeat. You'll know when your legs have had enough! Try to stand a bit longer each time.</p>
<p><strong>Off the Bike Strength:</strong> Keeping the core strong is also key, not only for hill climbing but for general cycling. Body weight exercises, such as squats and lunges, are good to strengthen the hip and legs. The more stability you have in the core and hips, the longer you will be able to maintain good form, and therefore be more efficient on the hills.</p>
<p>Of course, working with a coach who can target your needs and craft workouts specifically for you is ideal, but the above workout suggestions should get you on the right path to scooting up hills like a mountain goat.</p>
<p></p>
<p><em>Nicole Drummer is a USA Cycling and USA Triathlon Certified Coach, and is the author of <a href="http://neoendurancesports.com/shop">The Triathlete’s Guide to Race Week</a>. Nicole coaches endurance athletes of all abilities through her coaching company, NEO Endurance Sports & Fitness, and can help you achieve your endurance sport goals. Learn more at <a href="http://neoendurancesports.com/">http://neoendurancesports.com</a>. You can also find Coach Nicole on <a href="http://www.facebook.com/NEO.Endurance.Sports">facebook</a>, <a href="http://www.twitter.com/neo_endurance">twitter</a> or contact her via email at nicole@neoendurancesports.com.</em></p>Ask the Coach - If you don't snooze, do you lose?tag:pikespeaksports.us,2012-01-11:5021591:BlogPost:2892142012-01-11T13:53:40.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<div><strong><strong><strong>What is the influence of sleep on your performance, how important is it? Hormones, Recup, energy etc! - Jean (@Mambaa24)</strong></strong></strong></div>
<div><strong><strong><strong><br></br></strong></strong></strong></div>
<div>Since endurance sports are increasing in popularity, it is very common for athletes to work full-time jobs, have a family, and try to get in 10-20 hours of training a week. Add in some social commitments and we have a very full day. What gets…</div>
<div><strong><strong><strong>What is the influence of sleep on your performance, how important is it? Hormones, Recup, energy etc! - Jean (@Mambaa24)</strong></strong></strong></div>
<div><strong><strong><strong><br/></strong></strong></strong></div>
<div>Since endurance sports are increasing in popularity, it is very common for athletes to work full-time jobs, have a family, and try to get in 10-20 hours of training a week. Add in some social commitments and we have a very full day. What gets pulled first - usually sleep time. And you might feel fine as you “adjust” to reduced sleep. But is that really the case. When we don’t get enough sleep, especially chronic lack of sleep, we experience the following physiological symptoms:</div>
<div><ul>
<li><strong>Reduced Human Growth Hormome (HGH) production</strong> - a hormone key to to muscle and tissue repair. One of the keys to being an athlete is being able to recover from the training stress we put on our body. On top of that is life stress from family and work. Sleep is the time that we allow our bodies to regenerate itself, and HGH is a key to rejuvenation.</li>
</ul>
<ul>
<li><strong>Increased cortisol production</strong> - cortisol is a stress hormone. Cortisol is involved with regulating blood pressure and is a counteracts insulin, therefore keeps blood sugar levels higher than they should be. Cortisol also is involved with the functioning of the immune system and helps to regulate inflammation.</li>
</ul>
<ul>
<li><strong>Glucose metabolism is slowed.</strong> Glucose metabolism is important for athletes, as that is how we get energy! We want to keep this system as efficient as possible!</li>
</ul>
<ul>
<li><strong>Reduced levels of leptin</strong> - a hormone related to satiety, and <strong>increased levels of ghrelin</strong> - a hormone that stimulates appetite. For this reason, lack of sleep has been associated with weight gain - if our ghrelin levels go up, we will feel more hungry and if leptin levels are down, we won’t get the signals that we’ve had enough to eat. Monitoring nutrition is key for the athlete.</li>
</ul>
<br/>Due to the above factors, missing out on your daily Zs can definitely impact your performance. My recommendation is to consider sleep as another piece of your training. Schedule your bedtime so you get enough sleep for your needs. Reduce your training load if you aren’t getting enough sleep. Some athletes will even take the day off or modify a workout to something much easier if they got less than adequate (<6 hours) sleep the night before. Take a short nap during the middle of the day if you can, especially if you are working out twice a day. You can also consider using a tools to help monitor your sleep, such as the <a href="http://www.myzeo.com/sleep/">Zeo Sleep Manager</a> and <a href="http://restwise.com/">RestWise.com</a>. There is even a company out there that sells “<a href="http://www.sheex.com/">performance sheets</a>” that are supposed to help you sleep better.
<p>Sleep is very important to your recovery.. Don’t neglect your Zs and you’ll find that you will train better, recover faster, and probably race better as well. Happy Sleeping!</p>
<p style="text-align: center;"><img class="aligncenter size-medium wp-image-226" title="cat sleep" src="http://www.neoendurancesports.com/wp-content/uploads/2012/01/cat-sleep-300x277.png" alt="" width="240" height="222"/></p>
<p>References:<br/><a href="http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk">http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk</a><br/><a href="http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/immune-system-lack-of-sleep">http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/immune-system-lack-of-sleep</a><br/><a href="http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm">http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm</a><br/><a href="http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm">http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm</a><br/><a href="http://hr.unm.edu/articles.php?article=sleep-and-recovery-from-exercise">http://hr.unm.edu/articles.php?article=sleep-and-recovery-from-exercise</a><br/><a href="http://www.buzzle.com/articles/high-cortisol-levels-symptoms.html">http://www.buzzle.com/articles/high-cortisol-levels-symptoms.html</a></p>
</div>Ask the Coach - Tune-up for Boston?tag:pikespeaksports.us,2012-01-04:5021591:BlogPost:2884602012-01-04T13:00:21.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<div>Chuck (@chuckfeerick) will be racing the Boston marathon and asked if he should do a tune-up marathon before Boston.The <a href="http://www.baa.org/">2012 Boston marathon</a>takes place on Monday, April 16th, so we are looking at about 3.5 months from now or about 15 weeks. I am going to have to make some assumptions right now because I don’t know where Chuck is in his training plan. But let’s say<ul>
<li>Chuck is just coming off his off-season</li>
<li>Chuck will want to treat Boston as…</li>
</ul>
</div>
<div>Chuck (@chuckfeerick) will be racing the Boston marathon and asked if he should do a tune-up marathon before Boston.The <a href="http://www.baa.org/">2012 Boston marathon</a>takes place on Monday, April 16th, so we are looking at about 3.5 months from now or about 15 weeks. I am going to have to make some assumptions right now because I don’t know where Chuck is in his training plan. But let’s say<ul>
<li>Chuck is just coming off his off-season</li>
<li>Chuck will want to treat Boston as his A race - top notch performance.</li>
</ul>
<br/>When planning a race season, as many of you are probably doing now for 2012, one key factor to consider, and possibly the most important, would be the recovery time between events. That’s why we typically label races as A,B, and C priority, so we can make sure that we are recovered and rested for the A race, and use the B and C races for hard workouts, testing out our pacing and nutrition plans, and other key things to make sure we are ready for the A race.
<p>When considering the marathon, Hal Higdon states <a href="http://www.halhigdon.com/postmarathon/zeroweek0.html">it takes 2-3 weeks</a>for recovery, although everybody (meaning every body) is different in terms of recovery. It could take Chuck less time, or more time to recover. Additionally, a solid marathon training plan for an A race is about 16-20 weeks, depending on your current base. What this means is that Chuck has about enough time for a solid training session before Boston starting now - assuming he’s getting in some easy runs already.</p>
<p>There are also risks involved when running a marathon, such as overuse injury. While making sure you are in the right shoes, and keeping your core and hip muscles strong, and only running the pace of which you are capable can help, 26.2 miles is a lot of pounding on the body.</p>
<p>Because of the minimal recovery time that would be inevitable between races, I would not recommend that Chuck run a marathon before Boston. If Boston were at least two months later, it might be feasible to run one in April and another marathon in June and get adequate recovery. But what Chuck could do is run a half marathon as a training race about 4-6 weeks before Boston. It would take him less time to recover, he could work on his hydration and nutrition plan, and he would get in a solid “faster than M-pace” workout.</p>
<p>For those interested in running multiple marathons in one year, here is a good post: <a href="http://www.halhigdon.com/marathon/multiple/Multiplemara.htm">http://www.halhigdon.com/marathon/multiple/Multiplemara.htm</a><strong id="internal-source-marker_0.6945276688784361"></strong></p>
<p><strong>How many marathons do you typically run in one year?</strong><br/> <strong>How much time do you feel you need to recover from a marathon?</strong></p>
<p> </p>
<p>If you have a question for Coach Nicole, just fill out the <a href="http://neoendurancesports.com/contact" target="_blank">contact form</a> with <em>Ask the Coach</em> as the subject, or leave it as a comment on any of the weekly Ask the Coach posts.</p>
</div>Bring on 2012!!tag:pikespeaksports.us,2012-01-01:5021591:BlogPost:2865142012-01-01T15:35:24.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>(from <a href="http://neoendurancesports.com" target="_blank">http://neoendurancesports.com</a>)</p>
<p>Yesterday I posted a <a href="http://www.neoendurancesports.com/?p=165" target="_blank" title="Year In Review">review of 2011</a>, so today I will talk about plans for 2012.</p>
<p>The following three words summarize my plans for 2012 and NEO Endurance Sports & Fitness.</p>
<p><strong>Engage. Educate. Motivate.</strong></p>
<p>My attention will be focused on building NEO Endurance…</p>
<p>(from <a href="http://neoendurancesports.com" target="_blank">http://neoendurancesports.com</a>)</p>
<p>Yesterday I posted a <a title="Year In Review" href="http://www.neoendurancesports.com/?p=165" target="_blank">review of 2011</a>, so today I will talk about plans for 2012.</p>
<p>The following three words summarize my plans for 2012 and NEO Endurance Sports & Fitness.</p>
<p><strong>Engage. Educate. Motivate.</strong></p>
<p>My attention will be focused on building NEO Endurance Sports & Fitness into something that you, the endurance athlete, will find as a key resource to help you along your endurance sport journey. I will set out to:</p>
<ul>
<li>Make the NEO Endurance Sports & Fitness blog a solid resource for endurance athletes.</li>
<li style="list-style: none; display: inline"><ul>
<li>For some of this I need your help with your questions for my Ask the Coach column! If I use your question, I will send you a free copy of my eBook, <a href="http://neoendurancesports.com/shop" target="_blank">The Triathlete's Guide to Race Week</a>. Comment on the blog with your question or go to the <a href="http://neoendurancesports.com/contact" target="_blank">Contact page</a> and send your question with "Ask the Coach" as the subject.</li>
</ul>
</li>
<li>Contribute articles to online blogs such as TrainingPeaks, and keep my column going for the <a href="http://peakregioncyclist.com" target="_blank">Peak Region Cyclist</a>.</li>
<li>Give Team NEO athletes the best coaching I can and continue to develop the complete athlete - by staying on top of coaching best practices and current sport science, and giving each athlete the personal attention they deserve.</li>
<li style="list-style: none; display: inline"><ul>
<li>I still have room for more athletes, so let's talk about how I can help you get where you want to be.</li>
</ul>
</li>
<li>Develop a local (Colorado Springs area) and online (National!) Team NEO training group. The first target race will be the <a href="http://hitstriathlonseries.com" target="_blank">HITS Triathlon Series</a> in Ft. Collins July 28-29. More details will be coming in early 2012. If you are thinking about this race, or a sprint or Olympic distance race around this time frame, consider joining the Team NEO HITS Squad! (thanks for the name, <a href="http://apexendurance.com/">Jeff</a>!)</li>
</ul>
<div>And of course I will share my training goals with you as well, although these are not fully defined yet. I am going to start off with some running events and then shift into some bike racing. I am going to give some mountain bike racing a try, and probably race a few tris/dus just to keep from getting too rusty! While I haven't fully completed my race schedule, I do have the following events on tap:</div>
<div><ul>
<li><a href="http://www.pikespeaksports.us/page/super-half-marathon-and-5k-family-fun-run" target="_blank">Super Half Marathon</a>, Feb 5th, Colorado Springs</li>
<li><a href="lamarathon.com" target="_blank">LA Marathon</a>, March 18th, Los Angeles</li>
<li><a href="http://redrockrelay.com" target="_blank">Red Rock Relay</a>, May 12th, Moab, UT with <a href="http://girlsheartrockets.com" target="_blank">Girls Heart Rockets</a></li>
<li><a href="http://betibikebash.com" target="_blank">Beti Bike Bash</a>, June 10th, Lakewood, CO</li>
<li><a href="http://rtbrelay.com" target="_blank">Reach the Beach Relay</a>, Sept 14-15, NH with <a href="http://girlsheartrockets.com" target="_blank">Girls Heart Rockets</a></li>
</ul>
<div>Most of my races in the June-Sept time frame will most likely be local Colorado races. I want to keep my fitness up and push myself to new levels (a year for more speed/power development). But my main focus for 2012 is taking care of the Team NEO athletes and making sure that NEO Endurance Sports & Fitness <strong>engages</strong> you, <strong>educates</strong> you, and <strong>motivates</strong> you. Bring it!</div>
</div>
<div><strong>What's on tap for your 2012?</strong></div>Ask the Coach - You pull your motivation from where?tag:pikespeaksports.us,2011-12-28:5021591:BlogPost:2861202011-12-28T14:47:57.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<p>I made a quick post on my <a href="https://www.facebook.com/nicole.drummer/posts/10151104424385430" target="_blank">personal facebook page</a> about <a href="http://www.neoendurancesports.com/?p=132" target="_blank">finishing a spin</a>. One of my friends replied:</p>
<blockquote><strong><em>I've taken ten or so long breaks from exercise since I have known you and you've taken maybe one day off. How the heck do you stay so motivated!?</em></strong></blockquote>
<p><br></br>Instead of writing…</p>
<p>I made a quick post on my <a href="https://www.facebook.com/nicole.drummer/posts/10151104424385430" target="_blank">personal facebook page</a> about <a href="http://www.neoendurancesports.com/?p=132" target="_blank">finishing a spin</a>. One of my friends replied:</p>
<blockquote><strong><em>I've taken ten or so long breaks from exercise since I have known you and you've taken maybe one day off. How the heck do you stay so motivated!?</em></strong></blockquote>
<p><br/>Instead of writing several paragraphs back, I thought the "Ask the Coach" column would be a better venue. So where do I get my motivation to exercise? (For the record, I have taken more than one day off since I've known Kera, especially this last month after Ironman Arizona!)</p>
<p><a href="http://www.neoendurancesports.com/?attachment_id=147#main"><img class="aligncenter size-medium wp-image-147 align-center" title="tri photo" src="http://www.neoendurancesports.com/wp-content/uploads/2011/12/tri-photo-300x178.png" alt="" width="300" height="178"/></a></p>
<ul>
<li>I train for specific events. It's not just exercise because my workouts have a purpose. I pick events that will challenge me, that will be fun (note: fun can be a relative term), and from which I can learn something about racing and myself.</li>
<li style="list-style: none; display: inline"><ul>
<li>For example, my next event is the LA Marathon, chosen so I can do a race where my grandparents live and visit them. But I also want to capitalize on my Ironman fitness and try another stand alone marathon.</li>
</ul>
</li>
<li>I write down my performance goals so I can monitor my progress.</li>
<li>I have a coach. There is nothing like having a coach to hold you accountable!</li>
<li>I probably wouldn't be a very good coach myself if I didn't walk the walk.</li>
<li>I jumped on the social media bandwagon. I follow other athletes, coaches, endurance events, and so forth on <a href="http://pikespeaksports.us" target="_self">PikesPeakSports.us</a>, <a href="www.twitter.com/neo_endurance" target="_blank">twitter</a>, <a href="http://www.facebook.com/NEO.Endurance.Sports" target="_blank">facebook</a>, <a href="https://plus.google.com/u/0/112498313139392005489/posts" target="_blank">google+</a> and blogs. This network is very supportive. Seeing others train and what they are going through does wonders for motivation.</li>
<li>I enjoy getting outside and exploring new places. Living in Colorado affords huge opportunity to explore beautiful terrain. Sometimes just looking at the mountains is motivation enough to get out and run!</li>
<li>I truly, no-kidding, with out a doubt, love to train. I want to see of what I am capable and I enjoy the process.</li>
<li style="list-style: none; display: inline"><ul>
<li>Now there may be times where I am muttering some things under my breath when it's a particularly challenging workout, but in the end I will be glad about what I accomplished.</li>
</ul>
</li>
</ul>
<div><em><strong>What is your motivation to exercise and/or train?</strong></em></div>
<div><em><strong><br/></strong></em></div>
<div><em><strong><br/></strong></em></div>
<div><div><em>Nicole Drummer is a USA Cycling and USA Triathlon Certified Coach, and is the author of <a href="http://neoendurancesports.com/shop">The Triathlete’s Guide to Race Week</a>. Nicole coaches endurance athletes through her coaching company, NEO Endurance Sports & Fitness, and can help you achieve your endurance sport goals. Learn more at <a href="http://neoendurancesports.com/">http://neoendurancesports.com</a>. You can also find Coach Nicole on <a href="http://www.facebook.com/NEO.Endurance.Sports">facebook</a>, <a href="http://www.twitter.com/neo_endurance">twitter</a> or contact her via email at nicole@neoendurancesports.com.</em></div>
<br/><em><strong><br/></strong></em></div>TNT Challenge...Will You Accept?tag:pikespeaksports.us,2011-11-05:5021591:BlogPost:2740432011-11-05T03:22:12.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<div><span id="internal-source-marker_0.1827098042704165">OK Pikes Peak Region:</span> <span>I’ve got a challenge for you.</span><br></br><span> </span><br></br><span>But first, a few questions.</span><ul>
<li><span>Do you want to meet new people who will motivate and inspire you?</span></li>
<li><span>Do you want to stay active this winter?</span></li>
<li><span>Do you want the satisfaction that you are helping a great cause (while getting the above benefits)?</span></li>
<li><span>Do you want to have…</span></li>
</ul>
</div>
<div><span id="internal-source-marker_0.1827098042704165">OK Pikes Peak Region:</span> <span>I’ve got a challenge for you.</span><br/><span> </span><br/><span>But first, a few questions.</span><ul>
<li><span>Do you want to meet new people who will motivate and inspire you?</span></li>
<li><span>Do you want to stay active this winter?</span></li>
<li><span>Do you want the satisfaction that you are helping a great cause (while getting the above benefits)?</span></li>
<li><span>Do you want to have an</span> <a href="http://triathlon.teamusa.org/resources/multisport-zone/my-story/racing-for-a-cause-might-change-your-life"><span>experience of a lifetime</span></a><span>?</span></li>
</ul>
<br/><span>I’m asking you these questions because there is a cause I believe in that needs your help. Several people close to me have been impacted by blood cancer. And in my six years of being involved with Team In Training, I’ve met many, many more. These people are our family, friends and neighbors here in the Pikes Peak region. These people are why I continue to coach triathlon for Team In Training.</span><br/><br/><span>Here’s my concern: The Colorado Springs Team In Training Spring triathlon team, which kicks off November 14th, currently has</span> <em><strong>only four</strong></em> <span>fundraising participants. <strong>FOUR!</strong> Denver has 36. I <span style="text-decoration: line-through;">think</span> KNOW we can be</span> <span>at least half</span> <span>of the Denver team. Don’t you?</span><br/><br/><span style="color: #0000ff;"><strong>So I challenge you to have the experience of a lifetime and sign up to do the SuperSeal triathlon* through Team In Training, which will take place on March 18th, 2012 in Coronado, California. Let’s get at least 15 more people signed up! Never done a triathlon? That's OK...my job is to train you! You can do it! </strong></span><br/><br/><span>For more information, go to the Team In Training website:</span><br/><a href="http://www.teamintraining.org/rm/firsttimehere/rockymountaindetails/informationmeetings"><span>http://www.teamintraining.org/rm/</span></a> <span>and read about how you can train for a triathlon and help fight blood cancers at the same time. Sign up and attend our information and kickoff meeting on Monday, November 14th, 6pm, at St. Francis Medical Center (6001 E. Woodmen Rd, Rooms 1&2) Bring a couple friends with you to sign up as well!</span><br/><br/><span>Feel free to contact me with any questions regarding the Team In Training triathlon team in Colorado Springs...nicole_e_drummer (at) yahoo(dot)com or 719-235-8209</span><br/></div>
<div>I look forward to coaching you this winter!</div>
<div><br/><hr/></div>
<div><br/><span>*</span><a href="http://superfrogtriathlon.com/superseal/"><span>http://superfrogtriathlon.com/superseal/</span></a></div>
<div><span>There is also a waiting list for the Lavaman triathlon which takes place 4/1 in Kailua-Kona, HI.</span><br/><img class="align-center" src="https://lh3.googleusercontent.com/-Mn4MUxPavLm8cX2pag-9Lt1SiBCivz443kGTiFYO0RrZh0OJk5mA5XiAq0OLG6AmHzVJMGgnYcIafFgPp1KsIIEagk_3_Xc1_nlGRmhCSI5vGYcLn0" width="200px;" height="134px;"/></div>NEO Jerseys now available!tag:pikespeaksports.us,2011-11-04:5021591:BlogPost:2741122011-11-04T18:46:18.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<div style="text-align: center;"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><b>NEO Jerseys are here!</b> I'm taking pre-orders now through <b>November 14th</b> so don't miss your chance to be the envy of your cycling and non-cycling friends! A great holiday gift for yourself or a loved one! <i>(Jerseys will be available approximately 6 weeks after the pre-order period.)…</i></span><br></br></div>
</div>
<div style="text-align: center;"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: inherit;"><b>NEO Jerseys are here!</b> I'm taking pre-orders now through <b>November 14th</b> so don't miss your chance to be the envy of your cycling and non-cycling friends! A great holiday gift for yourself or a loved one! <i>(Jerseys will be available approximately 6 weeks after the pre-order period.)</i></span><br/>
<span class="Apple-style-span" style="font-family: inherit;"><br/></span><br/>
<span class="Apple-style-span" style="font-family: inherit;">These custom jerseys are a comfortable race cut, so they are fitted. </span>Don't delay! <a href="https://www.wepay.com/shop/view/968848">Order yours today</a>!!<br/>
<br/>
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Ia4I2R1Fmdk/Tq_rDEvJx0I/AAAAAAAACVo/e-_GLfcRfo8/s1600/NEO+design+final.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="http://1.bp.blogspot.com/-Ia4I2R1Fmdk/Tq_rDEvJx0I/AAAAAAAACVo/e-_GLfcRfo8/s400/NEO+design+final.jpg" width="400"/></a></div>
<b><span class="Apple-style-span" style="font-family: inherit;">Size Chart</span></b><br/>
<br/>
<table border="0" cellspacing="0" style="background-color: white; border-collapse: collapse; color: black; font-family: arial, verdana, helvetica, sans-serif; font-size: 12px; text-align: left; width: 533px;">
<tbody><tr style="height: 15.75pt;"><td class="xl25" colspan="2" height="21" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; height: 15.75pt; width: 160pt;" width="213"><div><div><span lang="EN-US"><span lang="EN-US"><span lang="EN-US"><span lang="EN-US"><strong><span style="font-family: Arial;">Men’s Race Cut: (inch)</span></strong></span></span></span></span></div>
</div>
</td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"></td>
</tr>
<tr style="height: 12.75pt;"><td class="xl27" height="17" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: solid; border-left-width: 0.5pt; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt; height: 12.75pt;"><span lang="EN-US"><strong><span style="font-family: Arial; font-size: x-small;">Inch</span></strong></span></td>
<td class="xl27" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt;"><span lang="EN-US"><strong><span style="font-family: Arial; font-size: x-small;">XS</span></strong></span></td>
<td class="xl27" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt;"><span lang="EN-US"><strong><span style="font-family: Arial; font-size: x-small;">Small</span></strong></span></td>
<td class="xl27" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt;"><span lang="EN-US"><strong><span style="font-family: Arial; font-size: x-small;">Medium</span></strong></span></td>
<td class="xl27" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt;"><span lang="EN-US"><strong><span style="font-family: Arial; font-size: x-small;">Large</span></strong></span></td>
<td class="xl27" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt;"><span lang="EN-US"><strong><span style="font-family: Arial; font-size: x-small;">XL</span></strong></span></td>
<td class="xl27" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt;"><span lang="EN-US"><strong><span style="font-family: Arial; font-size: x-small;">2XL</span></strong></span></td>
</tr>
<tr style="height: 12.75pt;"><td class="xl28" height="17" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: solid; border-left-width: 0.5pt; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; height: 12.75pt;"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">Chest Width</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">33</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">35</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">38</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">41</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">45</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">48</span></span></td>
</tr>
<tr style="height: 12.75pt;"><td class="xl28" height="17" style="background-color: white; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: solid; border-left-width: 0.5pt; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; height: 12.75pt;"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">Waist</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">24</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">27</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">31</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">35</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">37</span></span></td>
<td class="xl29" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span lang="EN-US"><span style="font-family: Arial; font-size: x-small;">40</span></span></td>
</tr>
<tr style="height: 12.75pt;"><td class="xl24" height="17" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; height: 12.75pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
</tr>
<tr style="height: 15.75pt;"><td class="xl26" colspan="2" height="21" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt; height: 15.75pt;"><strong><span style="font-family: Arial;">Women's Race Cut: (inch)</span></strong></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
</tr>
<tr style="height: 12.75pt;"><td class="xl30" height="17" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: solid; border-left-width: 0.5pt; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt; height: 12.75pt; width: 112pt;" width="149"><strong><span style="font-family: Arial; font-size: x-small;">Inch</span></strong></td>
<td class="xl30" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt; width: 48pt;" width="64"><strong><span style="font-family: Arial; font-size: x-small;">XS</span></strong></td>
<td class="xl30" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt; width: 48pt;" width="64"><strong><span style="font-family: Arial; font-size: x-small;">S</span></strong></td>
<td class="xl30" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt; width: 48pt;" width="64"><strong><span style="font-family: Arial; font-size: x-small;">M</span></strong></td>
<td class="xl30" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt; width: 48pt;" width="64"><strong><span style="font-family: Arial; font-size: x-small;">L</span></strong></td>
<td class="xl30" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: solid; border-top-width: 0.5pt; font-size: 9pt; width: 48pt;" width="64"><strong><span style="font-family: Arial; font-size: x-small;">XL</span></strong></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
</tr>
<tr style="height: 12.75pt;"><td class="xl31" height="17" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: solid; border-left-width: 0.5pt; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; height: 12.75pt; width: 112pt;" width="149"><span style="font-family: Arial; font-size: x-small;">Chest Width</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">32</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">34</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">36</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">38</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">40</span></td>
<td class="xl24" style="background-color: transparent; border-bottom-color: rgb(240, 240, 240); border-bottom-style: initial; border-bottom-width: initial; border-left-color: rgb(240, 240, 240); border-left-style: initial; border-left-width: initial; border-right-color: rgb(240, 240, 240); border-right-style: initial; border-right-width: initial; border-top-color: rgb(240, 240, 240); border-top-style: initial; border-top-width: initial; font-size: 9pt;"></td>
</tr>
<tr style="height: 12.75pt;"><td class="xl31" height="17" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: solid; border-left-width: 0.5pt; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; height: 12.75pt; width: 112pt;" width="149"><span style="font-family: Arial; font-size: x-small;">Waist</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">23</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">26</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">29</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">32</span></td>
<td class="xl31" style="background-color: transparent; border-bottom-color: windowtext; border-bottom-style: solid; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-style: initial; border-left-width: initial; border-right-color: windowtext; border-right-style: solid; border-right-width: 0.5pt; border-top-color: windowtext; border-top-style: initial; border-top-width: initial; font-size: 9pt; width: 48pt;" width="64"><span style="font-family: Arial; font-size: x-small;">35</span></td>
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<a class="wepay-widget" href="https://www.wepay.com/shop/view/968848?widget_type=shop&widget_shop_id=968848&widget_size=medium&widget_row=2&widget_column=2&widget_auth_token=f4449cb3931367107e5e20c972f5c7a62f3a9d7b">Shopping at NEO Endurance Sports & Fitness Shop</a> <b><br/></b><br/>
Please <a href="mailto:nicole@neoendurancesports.com">email me</a> if you have any questions!</div>
</div>How to Plan Your Best Race Season Yettag:pikespeaksports.us,2011-10-21:5021591:BlogPost:2681972011-10-21T23:30:00.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<div style="text-align: left;">Thursday (10/20) I gave a talk to the <a href="http://www.pikespeaktriathlonclub.com/">Pikes Peak Triathlon Club</a> on how to plan your best race season yet. <a target="_blank" href="https://docs.google.com/present/view?id=dhd5zndh_159gcmnv4c5">Here it is</a>!</div>
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<div style="text-align: center;"></div>
<div style="text-align: left;">Thursday (10/20) I gave a talk to the <a href="http://www.pikespeaktriathlonclub.com/">Pikes Peak Triathlon Club</a> on how to plan your best race season yet. <a target="_blank" href="https://docs.google.com/present/view?id=dhd5zndh_159gcmnv4c5">Here it is</a>!</div>
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<div style="text-align: center;"></div>Ask the Coach - Is it too much?tag:pikespeaksports.us,2011-10-15:5021591:BlogPost:2651912011-10-15T23:33:13.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
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<div style="clear: both; text-align: center;" class="separator"><a style="margin-left: 1em; margin-right: 1em;" href="http://3.bp.blogspot.com/-3J8wrdPYgOI/Tpc741Ue2zI/AAAAAAAACTw/rtadpMccDLc/s1600/triathlon.jpg"><img src="http://3.bp.blogspot.com/-3J8wrdPYgOI/Tpc741Ue2zI/AAAAAAAACTw/rtadpMccDLc/s1600/triathlon.jpg" border="0"/></a></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><br/></b></span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;" id="internal-source-marker_0.07533620460890234"><b>Chuck asks:</b></span> <span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i><span style="color: red;">I'm doing ITU long course worlds in November- will racing a number of 70.3s before help get me in the right shape? Due to the intensity that I'll be racing would [it] make up for longer distance workouts? </span></i></span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br/></span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I followed up with Chuck and found out that this was his planned race schedule:</span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Augusta 70.3 on 9/25</span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Half Marathon on 10/2</span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rev3 70.3 on 10/8</span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ITU LC Worlds on 11/5</span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ITU Long Course Worlds is the following multisport race:</span> <br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 km swim, 120 km bike, 30 km run (in miles swim 2.5, bike 75, run 18.75)</span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The 70.3 distance is a</span> <span style="font-family: Arial; font-size: 15px; white-space: pre-wrap;">1.2 mile swim, 56 mile bike, and 13.1 mile run.</span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The meat of the question that Chuck asked is</span> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">does high intensity at a shorter distance compensate for longer endurance workouts</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">? The answer is that it can, but for Chuck at this point in the season it depends on a few factors.</span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) Your current fitness</span> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- What type of fitness you have built during your racing season leading up to your final races? We can think of the purpose of our training season is to train our energy systems to be most efficient for the types (distances) of races we will be doing, and preparing our muscles to handle the load of those races. In Chuck’s case, the culmination of his training season must prepare him for a long endurance race.</span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) Your recovery</span> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- This is actually probably the most important factor when looking at Chuck's schedule. While racing shorter and faster (yet still long endurance events using very similar energy systems) can boost his fitness for the Long Course Worlds, Chuck would need to make sure he is rested going into those final 70.3 races. I have found that the 70.3 distance can require at least</span> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">a week of recovery. For the typical age-grouper, several high volume races in a short time-frame will take a pretty good toll on the body. As the 70.3s were only two weeks apart, with a half-marathon thrown in between, I would question Chuck's ability to recover adequately.</span><br/>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3) Your physiological specifics</span> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Some people might respond better to high volume, lower intensity training, others just fine to intensity. Recovery time is wrapped up in this as well. It takes time and trial and error to find out what kind of training can get you to your best performance.</span><br/>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While I feel an athlete</span> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i>could</i></span> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">be successful with your above schedule, there would have to be a real purpose to the races leading up to the final race, otherwise you might hit the Long Course Worlds exhausted. I would recommend to not race them as an ‘A’ race, but rather use them to test pacing and nutrition for the Long Course Race, which will be a bit slower than the 70.3. The more you push the 70.3, the more recovery you will need. Scheduling a half-marathon the week after a 70.3 might be a bit hard on the body unless you are used to high mileage running weeks.</span></div>
<div style="background-color: transparent;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><br/></span></span></div>
<div style="background-color: transparent;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;">If I were to write Chuck's training plan, I'd have the Rev3 Tri as his "tune-up" race to test pacing and nutrition before ITU Worlds, but no Augusta 70.3. If he was set on doing a half-marathon, I would have that about 2-3 weeks before the 70.3. I'd also make sure his training workouts included longer swimming sets.</span></span><br/>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are one to schedule a lot of races in a season, take the above points into account. I would suggest that Chuck work with a coach to guide him through the recovery process after the 70.3s and help him craft a specific race plan for Long Course Worlds. Recovery (and nutrition) is very important! If Chuck uses the time after the last 70.3 to truly recover and races ITU within his known abilities then he can certainly have a successful race.</span></div>
<div style="background-color: transparent;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><br/></span></span></div>
<div style="background-color: transparent;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;">Note: since getting this question, I've learned that Chuck did not do the Rev3 race, so he has the opportunity for nice recovery before ITU. Good luck!!</span></span><br/>
<span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><br/></span></span><br/>
<span style="font-size: x-small;"><span style="background-color: white; color: black; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coach Nicole is the author of</span> <a href="http://neoendurance.blogspot.com/p/ebooks.html"><span style="background-color: white; color: #3778cd; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Triathlete's Guide to Race Week.</span></a> <span style="background-color: white; color: black; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">She is also the founder and head coach for NEO Endurance Sports & Fitness, a Colorado-based endurance sport coaching company. She is a USAT Level 1 Certified Coach, a USA Cycling Level 3 Coach, and also coaches triathlon for Team In Training. Learn more at</span> <a href="http://neoendurancesports.com/"><span style="background-color: white; color: #3778cd; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://neoendurancesports.com/</span></a><span style="background-color: white; color: black; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. You can contact Coach Nicole with your questions for the Ask the Coach column on</span> <a href="http://www.facebook.com/NEO.Endurance.Sports"><span style="background-color: white; color: #3778cd; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">facebook</span></a><span style="background-color: white; color: black; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span> <a href="http://www.twitter.com/neo_endurance"><span style="background-color: white; color: #3778cd; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">twitter</span></a> <span style="background-color: white; color: black; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">or via email at</span> <span style="background-color: white; color: #3778cd; font-family: Arial; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">nicole@neoendurancesports.com.</span></span></div>Turtle Challenge Reporttag:pikespeaksports.us,2011-10-12:5021591:BlogPost:2643582011-10-12T02:30:00.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
Ironman Training = a lot of time on the bike. Any break from the ordinary training ride is welcome, especially if it can help a great cause. Sunday's event was the <a href="http://pikespeaksuicideprevention.org/turtlebikeride.html">Turtle Challenge and Ride to Save a Suicide</a>, a fundraiser for the <a href="http://pikespeaksuicideprevention.org/">Suicide Prevention Partnership of the Pikes Peak Region</a>. 155 people died from suicide in El Paso County, CO in the past year. 155 too…
Ironman Training = a lot of time on the bike. Any break from the ordinary training ride is welcome, especially if it can help a great cause. Sunday's event was the <a href="http://pikespeaksuicideprevention.org/turtlebikeride.html">Turtle Challenge and Ride to Save a Suicide</a>, a fundraiser for the <a href="http://pikespeaksuicideprevention.org/">Suicide Prevention Partnership of the Pikes Peak Region</a>. 155 people died from suicide in El Paso County, CO in the past year. 155 too many.<br/>
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-LDQf5h34ggc/TpUAUcRfQlI/AAAAAAAACTo/WiNgSWze-q0/s1600/IMAG0247.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="http://3.bp.blogspot.com/-LDQf5h34ggc/TpUAUcRfQlI/AAAAAAAACTo/WiNgSWze-q0/s320/IMAG0247.jpg" width="320"/></a></div>
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Since I need miles, miles, miles, I opted for the Challenge, a timed 40 mile race (although my <a href="http://www.trainingpeaks.com/sw/BPCVZTYQTP5PMSDHINB54XQC6M">Garmin only showed 35 miles</a>?) I got up, had my usual <a href="http://www.generationucan.com/">Generation UCAN</a> smoothie with banana and peanut butter. I got my bottles around, got dressed (bundling up with temps in the 30s!), put the Red Machine in the car and headed down south to the El Pomar Youth Sports Park. The skies were clear up north with the sun rising, but a cloud loomed over Cheyenne Mountain. Sure enough it was a bit cloudy there but thankfully no wind! I had about 20 minutes to get my bike ready with my race number, get the warm ride gear on. Rocked the pink Punk Rock Racing jersey (under a jacket for the start). The race went off at 8:00, with different age groups every couple minutes. The women was combined to a 19+ category and we started with the juniors. The Juniors,whom I'd seen before racing at the velodrome, took off pretty quickly and Brin, another female kept up with them. I was a little slower to start and my legs were feeling it! Pretty soon Stacey, the third female in our group, caught up to me. She was big ringing it on the dirt trail. Me, I just had to go my pace, spinning as we rode up the trail. I tried to keep her in sight, but I'm sure any chance of catching her fell by the wayside when I stopped to use the bathroom at a gas station. Let's just say, although I wasn't just cruisin' along, I wasn't going very fast on that first lap. It just felt hard.<br/>
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The race route started on the Santa Fe trail (about 2/3rd dirt). The course was well-marked with bright green arrows spray painted along the way. One section that was weather destroyed asphalt had "Springs-Roubaix" painted in front of it. And they weren't kidding. Holy bumpiness! And with the chill in the air and body still a little stiff, that was one heck of a jarring ride - maybe 0.2mile but it felt like forever. Pedaled up through downtown and then we hit the Sinton Trail that took us west. I had flashbacks of marathon training in 2009, as that was the last time I'd been on that section of trail. One "creepy" section where we had to go through a narrow tunnel (focus on the light - focus on the light at the end of the tunnel !). Then the course followed the trail up through the outskirts of Garden of the Gods park. This is where we started going downhill and I picked up some speed. Then we were back on dirt by Rockledge Ranch for a half a mile or so. Picked up 30th and made a left onto Pikes Peak, then onto the Midland trail that hooks back up to the Santa Fe near America the Beautiful Park. This point was where we either went north or south - north for a second loop or south to go back to the start/finish. I headed north and started on my second lap.<br/>
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Legs were MUCH happier on this lap so I pushed the pace where I could. I made a quick stop at an aid station to try a double espresso clif shot (not bad!) and top off my water bottle. I made it up the last hill and was on the home stretch. I caught up to the Team Lawrence, a family of 5 on a tandem. I passed them but then they caught back up to me when I missed the turn to the trail and ended up on a dirt road. oops. I got on the right path and then tried to drop them. :) Stoplights weren't necessarily in my favor and they were trying to catch me. We were almost side by side on the downhill stretch of Springs-Roubaix (still just as rough, maybe more going faster downhill) but then I broke free (I think one of them dropped a water bottle). Made it back in about 2:21.<br/>
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-GWIejYnQzYg/TpUASgu8BOI/AAAAAAAACTg/rN4cBdFqKj8/s1600/IMAG0248.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="http://2.bp.blogspot.com/-GWIejYnQzYg/TpUASgu8BOI/AAAAAAAACTg/rN4cBdFqKj8/s320/IMAG0248.jpg" width="320"/></a></div>
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We waited for both ride and racers to finish up, enjoyed an awesome barbecue, chatted with fellow cyclists and then we remembered those who have given up their lives to suicide by reading names and a balloon release. A simple, yet very touching ceremony.<br/>
<a href="http://www.pikespeaksports.us/photo/albums/third-annual-turtle-challenge-and-ride-to-save-a-suicide">Photo Gallery</a><br/>
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<tbody><tr><td style="text-align: center;"><a href="http://www.pikespeaksports.us/photo/turtle-challenge-051/next?context=album&albumId=5021591%3AAlbum%3A263270" style="margin-left: auto; margin-right: auto;"><img border="0" height="183" src="http://4.bp.blogspot.com/-3BfMyHKQSz8/TpT_NulwWmI/AAAAAAAACTY/yOauH7AaSq4/s320/TurtleChallenge052.JPG" width="320"/></a></td>
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<tr><td class="tr-caption" style="text-align: center;">Photo from Tim Bergsten of <a href="http://www.pikespeaksports.us/">Pikes Peak Sports</a></td>
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...Then I went home and rode my trainer for another 90 minutes. Yeah - ironman training!Ask the Coach - Indoor Cyclingtag:pikespeaksports.us,2011-09-28:5021591:BlogPost:2567992011-09-28T02:21:03.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
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<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br/></span></div>
<div style="background-color: transparent;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;" id="internal-source-marker_0.5033311629667878">Joe writes:</span> <span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: red;">With fall just around the corner, cycling outside is becoming more difficult, are there any videos or other practices you would recommend to maintain cycle fitness?</span></span></span><br/>
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<span style="background-color: transparent; color: black; font-family: inherit; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fall is here (and winter soon after) and that means cooler temperatures, shorter days, and at times weather that isn’t conducive to riding outside. But just because some of us live where there is cold, icy, and snowy weather (or maybe we just have a low tolerance to chilly weather), it doesn’t mean we can’t maintain our cycling fitness. So what do we do when we can’t ride outside? We get on the trainer, of course! Here are a few reasons the trainer is a great tool:</span><br/>
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<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1)</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Controlled Environment</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- no traffic, no wind (except for your fan) and it is as climate controlled as your home.</span></span><br/>
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<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) Efficient Workouts</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- consistent pedaling (no stopping at intersections and there is no coasting downhill on a trainer!) makes a shorter workout possible for the same fitness benefits.</span></span><br/>
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<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3)</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Safety</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- no cars or big trucks, pedestrians, or wild animals (well, maybe some furry friends) to cross your path and it’s a much safer environment to put those headphones on and blast away!</span></span><br/>
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<span style="background-color: transparent; color: black; font-family: inherit; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When it comes to choosing a workout, there are a multitude of workouts videos out there. Just google “indoor cycling videos” or “indoor cycling workouts” and you’ll get a lot of options. But before you pick a video or workout that looks good, consider the following:</span><br/>
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<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1)</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have a goal for your indoor training sessions.</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Do you want to improve pedaling efficiency, endurance, power, or just maintain the fitness level you have? Find workouts that match your goal.</span></span><br/>
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<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2)</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make sure the workouts you choose are progressive.</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It takes several similar workouts to get significant adaptations, so if you are working on a specific skill, make sure to repeat it with similar workouts that get progressively more challenging. It’s even OK to do the same (or similar) workout several times to get your body to adapt. You’ll see gains doing this over picking random workouts.</span></span><br/>
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<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3)</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t neglect nutrition, hydration, and recovery!</span> <span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Just because you are inside doesn’t mean you can skip eating and drinking! In fact, because we are without the natural cooling effect we get from riding outside, we will become noticeably more sweaty. (</span><span style="background-color: transparent; color: black; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: have a fan, open a window if you can, have a towel, and even a headband to keep the sweat out of your eyes.) You’ll need to consume fluids, take in calories if it is a long or intense workout, and of course plan recovery weeks during your training.</span></span><br/>
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<span style="background-color: transparent; color: black; font-family: inherit; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">But if all else fails, simply put on your favorite movie and simply pedal on...</span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: 'Times New Roman'; font-size: small; white-space: normal;"><em><br/></em></span></span></div>
<div style="background-color: transparent;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: 'Times New Roman'; font-size: small; white-space: normal;"><em>Coach Nicole is the author of <a href="http://neoendurance.blogspot.com/p/ebooks.html">The Triathlete's Guide to Race Week.</a> She is also the founder and head coach for NEO Endurance Sports & Fitness, a Colorado-based endurance sport coaching company. She is a USAT Level 1 Certified Coach, a USA Cycling Level 3 Coach, and also coaches triathlon for Team In Training. Learn more at <a href="http://neoendurancesports.com/">http://neoendurancesports.com/</a>. </em><em>You can contact Coach Nicole with your questions for the Ask the Coach column on </em><a href="http://www.facebook.com/NEO.Endurance.Sports"><em>facebook</em></a><em>, </em><a href="http://www.twitter.com/neo_endurance"><em>twitter</em></a><em> or via email at </em><a href="mailto:nicole@neoendurancesports.com"><em>nicole@neoendurancesports.com.</em></a></span></span></div>Ask the Coach - Post Race Bluestag:pikespeaksports.us,2011-09-20:5021591:BlogPost:2512972011-09-20T14:48:31.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-qZuZYoK4HYY/TniSzKFe4bI/AAAAAAAACSU/j43TIglehWw/s1600/Tired+Runner.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" src="http://1.bp.blogspot.com/-qZuZYoK4HYY/TniSzKFe4bI/AAAAAAAACSU/j43TIglehWw/s200/Tired+Runner.jpg" width="200"></img></a></div>
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<span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #333333;"><b>Emily Asks:</b></span> <span class="Apple-style-span" style="color: red;"><b>After finishing your A race of the season (the 70.3 for me!),</b></span></span></span><br/>
<span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="color: red; font-family: inherit;"><b>is it common to feel a little directionless a few weeks post race? And how much recovery time should you allow yourself after a big race to recharge both mentally and physically?</b></span></span><br/>
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<span class="Apple-style-span" style="background-color: white; color: #333333;"><span class="Apple-style-span" style="font-family: inherit;">The answer to the first question is - <b>YES!</b> It is very common to feel a bit "lost" after finishing your A race for the season. Marathoners call it the post marathon blues, and <a href="http://healthland.time.com/2010/11/05/how-marathon-runners-can-avoid-the-post-race%C2%A0blues/">Time Magazine</a> even has an article on it. And it's not unique to sports. Musicians and actors can get it after their final performance of the year, or anyone after a highly anticipated event is over.</span></span><br/>
<span class="Apple-style-span" style="background-color: white; color: #333333;"><span class="Apple-style-span" style="font-family: inherit;"><br/>The concept is this: You've set up your life around one goal. Your daily routine had structured because you had that goal in sight. The anticipation for the big event helped to keep you focus. Once the event (in Emily's case the half-ironman) is finished, all that structure goes away. What do you do now? All that routine is out the window so you are left feeling a bit empty. The cure for this is often to sign up for another event! But if you don't have another event in mind here are a few tips to get over those blues.</span></span><br/>
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<li><span class="Apple-style-span" style="color: #333333;">Take advantage of the additional free time and get some extra rest. Your body no doubt needs it.</span></li>
<li><span class="Apple-style-span" style="color: #333333;">Maintain your good eating habits. The post-race treat and a few meals here and there that you didn't have because you were "in training" are fine, but go back to healthy eating as soon as possible. You'll feel better that way and it will set you up well for your next goal.</span></li>
<li><span class="Apple-style-span" style="color: #333333;">Take care of social obligations that you may have neglected while you were out training (spend time with your family and friends!)</span></li>
<li><span class="Apple-style-span" style="color: #333333;">Keep a light training schedule, but have a schedule. You don't need intense workouts, but if once a week you join a group run or maybe a spin class, keep that structure. </span></li>
<li><span class="Apple-style-span" style="color: #333333;">Do local races or events for fun. It'll put something on your calendar you can focus on without the stress of a major race.</span></li>
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<div><span class="Apple-style-span" style="color: #333333;">And in regards to the second question - how long should you take to recharge mentally and physically - the answer can depend, but after a half-ironman A race, take at least a week or two off from any structured training. You likely got into triathlon because you enjoy to swim, bike, and run, so relax, recover, and then do some swimming, biking and running just for fun. If you do that and keep in mind the steps above, your body and mind will let you know when you are ready for more structure and you will sign up for your next race!</span></div>
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<div><span class="Apple-style-span" style="color: #333333;">So for all of you out there finishing your season, congratulations, enjoy your recovery and <a href="http://neoendurance.blogspot.com/2010/09/ask-coach-whats-off-season.html">off-season</a>, and have fun!</span></div>
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<span class="Apple-style-span" style="background-color: white; color: #333333;"><span class="Apple-style-span" style="font-family: inherit;"><br/></span></span>Red Rock Relay Recaptag:pikespeaksports.us,2011-09-14:5021591:BlogPost:2468912011-09-14T18:27:56.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
It's 2011 and that means Relay #4 with the "not professional" relay team <a href="http://girlsheartrockets.com/">Girls Heart Rockets</a>. This year I joined the rocket loving girls for the <a href="http://redrockrelay.com/">Red Rock Relay</a> in Utah and as usual had a blast! Here's a recap (as best I can remember with the lack of sleep) of my adventure.…<br></br>
It's 2011 and that means Relay #4 with the "not professional" relay team <a href="http://girlsheartrockets.com/">Girls Heart Rockets</a>. This year I joined the rocket loving girls for the <a href="http://redrockrelay.com/">Red Rock Relay</a> in Utah and as usual had a blast! Here's a recap (as best I can remember with the lack of sleep) of my adventure.<br/>
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<tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-18oeoVz5LXw/TnAUcBtakcI/AAAAAAAACRU/0T-h5zqCNWY/s1600/start_team.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="238" src="http://2.bp.blogspot.com/-18oeoVz5LXw/TnAUcBtakcI/AAAAAAAACRU/0T-h5zqCNWY/s320/start_team.jpg" width="320"/></a></td>
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<tr><td class="tr-caption" style="text-align: center;">At the start - I'm in the orange shirt as I didn't have time to find my purple one!</td>
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<b>The Red Rock Team</b><br/>
Van 1 (Discovery): Jordan Wirfs-Brock, Stephanie Wuerth, Serena Eley, Henrietta Aiken, Jenn Burke, Stephanie Law<br/>
Van 2 (Columbia): Nicole Drummer, Clara Eng, Kelley Hess, Vicky Petryshyn, Kate Kostal, Laura Jakosky<br/>
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Jordan, Stephanie W, and I road-tripped it out to Utah. We met at the Wooly Mammoth Lot Park-n-Ride near Morrison a bit after 7:00am and got rolling to southwest Utah. About 9 hours later we got to Cedar City, where packet pick-up was getting set up. A little weary from the long drive, but we met up with most of the rest of the team, got our race stuff, and enjoyed the pasta dinner put on for us by the local boy scout troop. Once satisfied, we made our way down I-15 to Hurricane and to our hotel. (note: Hurricane gets very, very windy in the evening.)<br/>
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I knew some of the GHR-RRR team, others were new. We got everything around as best we could for the morning and went to bed. The alarms went off at 5:45am and it was time to load up the vans, decorate the vans, and partake in the complimentary continental breakfast before making our way to the start at Brian Head Resort (yes, it's both strange to say and type.)<br/>
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The start line was a party, with good music, a fun race announcer, and many excited teams. Costumes were everywhere. We had Wonder Women, many gals in tutus, and an exposed (fake) rear on team Better than a Colonoscopy. (??!?!?!) We had just enough time for a group photo before Jordan began the relay for us. She hopped on the ski lift and went up to the top to then have to run down back to the resort to then handed off to Stephanie W.<br/>
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<tr><td class="tr-caption" style="text-align: center;">It's Peanut Butter Jelly Time!</td>
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Van 1 left to get their runners on the course, and we, van 2, slowly made our way up to the first major exchange. It was there when the lightening, rain, and hail came. And I got to meet the Banana!<br/>
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Around 2:00 we figured Stephanie L would be arriving any minute, so Kelley was my umbrellina and Kate and Laura kept me warm while I waited. (thank you Laura for letting me share your poncho!) We're at about 8500 feet so pretty chilly. Once Van 1 arrived, we knew Stephanie was nearby and a few minutes later she was running up the hill to the exchange. I grabbed the baton (slap bracelet) secured it to my wrist and headed off.<br/>
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<tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-heXMwYEnSEk/TnAV7j1a8wI/AAAAAAAACRY/UP8QPbGAgm4/s1600/Nicole_leg1_2.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="238" src="http://4.bp.blogspot.com/-heXMwYEnSEk/TnAV7j1a8wI/AAAAAAAACRY/UP8QPbGAgm4/s320/Nicole_leg1_2.jpg" width="320"/></a></td>
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<tr><td class="tr-caption" style="text-align: center;">Up and up the hill!</td>
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Leg #7: Navajo Ninja, 5.8 miles of VERY HARD. The rain and wind had subsided slightly and it was actually a comfortable temperature for running uphill. I started off a little too fast, backed off a tad and then pushed myself up the hill. There was one guy ahead of me that I just couldn't quite catch, but I'm sure having him as a target allowed me to push a little harder up that hill. My first leg done and I changed into some dry clothes and hopped back in the van.<br/>
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Back in the van, we went from exchange to exchange, enjoying the views and really glad we had Victoria the Geologist on board!<br/>
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Once our van was done, we handed off to Van 1 back in Cedar City, posed for a group shot and went to find our resting place for a few hours until the next major exchange. I pulled a blanket into the grass (I think it was a church in New Castle.) We altered the rotation here a bit and Kelley took Leg #19 (8.5 miles) and I took #20 (Cap'n Kirk) - a 2.8 mile EASY flat, run as fast as you can at 11pm. So I did:<br/>
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The profile here is deceiving. If you look at the scale it's only about 50 feet of gain. PANCAKE FLAT! I passed a few folks and really tried to catch one guy, but he heard me coming so he picked up his pace. He thanked me afterwards for the little push. I hand off to Clara and we do our leap to exchanges thing. The next major exchange is at a church and here our driver, Eric, had to leave us after we handed off to Van 1.<br/>
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So we were on our own to find our resting stop/major exchange. He also took the GPS so we relied on poor cell phone navigation, went the wrong way for a bit, then finally found our stopping point at the Washington City Rec Center. A little bit of heaven! Showers for those who wanted, real bathrooms and places to snooze. It's 3:45am and we're anticipating the runners to arrive around 5:15. The pool deck was open for lounging and snoozing so I got a few minutes of sleep, but as I was once again the first runner for the van, I wanted to make sure I was ready. I'm usually up at 5am, but the sun wasn't. I made sure I was in order, had one more Cran-Razz UCAN (at this point I was pretty hungry but not ready for solid food).<br/>
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Sure enough just before 5:15 Stephanie came blazing in and I headed out.<br/>
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Leg #31: 5 miles of HARD. I took the downhill a bit conservatively and then gave what I had left for the rest of the 5 mile leg. I had a rabbit with a red-blinky light that I didn't want to let out of my sight. My quads were burning on the downhill section and a bit heavy on the uphill, but I made it to the gas station exchange and let Clara go on her way!<br/>
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VOxNY7G41ok/Tm-zMxn97CI/AAAAAAAACRQ/mQ9CAivGPZQ/s1600/RRR_leg3.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="http://4.bp.blogspot.com/-VOxNY7G41ok/Tm-zMxn97CI/AAAAAAAACRQ/mQ9CAivGPZQ/s400/RRR_leg3.png" width="400"/></a></div>
The sun was now rising, I started to eat some more solid food and was feeling pretty good. A bit tired, but good. Our last set of legs totaled about 35 miles so we had a good stretch of time before reaching the finish. We began to get more rural on the highway and had to climb up to Zion National Park. The views were phenomenal, and the gals still had some speed in their legs. They all hammered their way to the finish. We met the rest of the team at the finish line and when Laura was in sight, we all crossed together. It was 10:50am, just under 25 hours after we started. We were actually the 5th team to cross the line and came in 13th overall (teams started at different times between 6am-noon on Friday.) We indulged in the free snow cones, enjoyed the amazing views, got lunch at a mexican restaurant in Zion and then split up. Some explored the park and others who were too tired (like me) went back to the hotel. But, the group out and about did stop by In-N-Out Burger in St. George and brought back dinner for us all. Yeah I put down the double double animal style and a chocolate milkshake pretty quickly. Great way to wrap up an amazing weekend with amazing people and amazing views.<br/>
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After a SOLID night's sleep Jordan and I headed back to Colorado and had to join the real world again.<br/>
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Here's a <a href="http://www.pikespeaksports.us/photo/albums/red-rock-relay-zion-2011">link to more pictures</a>.<br/>
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Note on my fueling plan: I was to have a Cran-Razz <a href="http://www.generationucan.com/">Generation UCAN</a> 30-60 minutes prior to each leg and a chocolate afterwards. Relays are tough on your system due to the lack of sleep, running, and deviation from normal eating patterns. My plan was for the UCAN to give me the energy so I could rely less on solid food. I did the UCAN before each leg and a chocolate after the first. I did eat a couple small turkey sandwiches, bananas and Justin's Nut Butters, hard boiled egg, and a few snack foods (brownies) throughout the relay. I ended up only having one chocolate after the first leg. In retrospect I should have stuck to my plan with having one after every leg, but this was by far the best relay I've had in terms of keeping everything in check!<br/>
<br/>Race Reports - USA Pro Cycling Challenge Ancillary Eventstag:pikespeaksports.us,2011-08-30:5021591:BlogPost:2334632011-08-30T02:19:57.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
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<p>Last weekend I put away my triathlete shoes for a couple days and played the part of a bike racer. With the USA Pro Cycling Challenge in town there were several 'ancillary events' and as I was swept up in the excitement, I signed up for two of…</p>
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<p>Last weekend I put away my triathlete shoes for a couple days and played the part of a bike racer. With the USA Pro Cycling Challenge in town there were several 'ancillary events' and as I was swept up in the excitement, I signed up for two of them.
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<p><b><span style="color: #38761d;">Saturday, August 21 - Race #1: <a href="http://coloradoendurancesports.com/wednesday-criterium-series/">A Criterium</a>.</span></b> (<a href="http://www.trainingpeaks.com/sw/3TAK5Y7BD3OOREQFR6ON2FTEWY">Crit HR/GPS data</a>) What the heck was I thinking? I'm essentially trained as a time trial specialist. That means I just go, solo, for quite a while. My previous race was that half ironman - so 56 miles trying to stay 3-4 bike lengths behind any other rider. Now put me in a group of other riders and go around corners....and this course had three, yes, three 180 degree turns. Oy. So a week before the event, my coach and another client of his (they were out in Colorado getting in some altitude training) hit up some corners in the downtown neighborhood. I also spent time in a couple parking lots on some separate occasions. Race day comes around and I'm ready as I'll ever be, not training to race crits.
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<p>I got to the race site. I warmed up. They called my group (cat 4 women) and three of us showed up. Well, so much for worrying about riding in a group. With the shortage of cat 4 women, the officials made the race 20 minutes. All right, I can go hard for 20 minutes. It was the first crit race for all of us so we decided to take the first few laps easy, each taking a turn up front. I was 3rd to go and I picked up the pace a bit. Then they rang the bell for the prime lap (a massage) and one girl took off like shot. I didn't think I would catch her on that lap, but I didn't want her to get too far ahead. So I turned on the gas. She won the prime, but after the next lap right after the 180 degree turn hitting a short hill near the start/finish, I caught her and passed her. Then her coach/supporter or whoever yelled at the two girls - "you can catch her - she's got like 30 pounds on you!" Wow. To note and to be candid...I'm 5'6" and weigh about 135. 20% body fat. So I'm not sure if he motivated them or me more!</p>
<p>At this point we were 7 minutes into a 20 minute race. Go fast for 13 minutes - sure! And I just raced as hard as I could - after all, I am a TT specialist! I worked on taking the 180 degree corners as efficiently as possible, and working on getting the right gear, as we had to climb out of two of them. Three laps to go...they haven't caught me yet. Two laps - I think I'm widening the gap....Last lap all out and Wheeee! I won! Got one for Team <a href="http://stomachofanger.com/">Stomach of Anger</a>! We took a few recovery laps together and chatted. They were Air Force Academy freshmen - just barely 18. One asked if I was a college student. I guess with a helmet and sunglasses, it's hard to guess age... Big thanks to Michele and Greg for coming out and cheering for me and taking some sweeeeeet photos!
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<tr><td style="text-align: center;" class="tr-caption">Coach and I while I warm up</td>
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<tr><td style="text-align: center;" class="tr-caption">Early in the race we're still all together</td>
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<tr><td style="text-align: center;" class="tr-caption">having fun, are we?</td>
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<p><b><span style="background-color: white; color: #38761d;">Sunday, August 22 - Race #2 -<a href="http://coloradoendurancesports.com/cheyenne-canon-time-trial-usa-pro-cycling-challenge-ancillary-event/">The Cheyenne Canyon Time Trial</a>.</span></b> (<a href="http://www.trainingpeaks.com/sw/NCFRAIH5UGQODTHX7ZKK6UCI2I">TT HR/GPS data</a>) 3.2 miles and 1200ish feet of gain. Yep. Hell. Time Trial or not - this is a tough climb. I rode up it a few times last year, my best time being 24:08ish (not chip timed). This was a chip timed race. Tom Danielson, a pro with Garmin-Cervelo) holds the record of 13:34. They offer $1000 for anyone who can beat his time. I'm not exactly going to chop 10 minutes off a 3 mile climb, but I at least wanted to beat my previous time. I parked a couple miles away and used that as some of my warm-up. Once I got to the race site I got my chip and race number and went riding around for a few more minutes. My start time was 9:00 on the dot.</p>
<p>About 5 minutes before, they start staging the next riders so I headed to the start. Time to collect myself. 24 minutes or less of all out pain. I got on the start mat, the guy held my saddle for me, I started my computer, and then it was GO TIME. First mile is "less steep" spin, spin, spin. Don't wear yourself out. I was hoping for 220W and of course I had taken off like a shot so it took a while for my average power to settle in. I was close to target and breathing as hard as I could. Go, go. One mile down...1.5. OK it gets steep here....mile 2-2.5 has some gnarly switchbacks. I don't know what the steepest short section is, but it's pretty dang steep. Alright - 2.5 it settles in and then a steady grind up some switchbacks past Helen Hunt falls. There were spectators cheering with cowbells! Yeah! MORE COWBELL!! And then I saw it - the finish... out of the saddle and hammer. and Phew! I was SPENT! The ride down was fun and a nice recovery back to the car. Then I drove downtown to get in a run on the Santa Fe Trail before the awards ceremony at 12:30. I didn't know my actual time since I started my timer before the actual start and didn't stop it until afterwards. So I found out at the awards ceremony that I won...</p>
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<tr><td style="text-align: center;" class="tr-caption">all smiles</td>
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23:51! Enough to take the cat 4 win by 4 seconds! (And I did stick to <a href="http://neoendurance.blogspot.com/2011/08/race-weekend-my-race-plan.html">my plan</a> as much as possible...I guess it worked!)High-Altitude Motivationtag:pikespeaksports.us,2011-07-26:5021591:BlogPost:1994032011-07-26T02:29:13.000ZNicole Odellhttp://pikespeaksports.us/profile/NicoleDrummer
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<tr><td class="tr-caption" style="text-align: center;">Linda and Nicole - we made it!</td>
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Today I had the…
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<tr><td class="tr-caption" style="text-align: center;">Linda and Nicole - we made it!</td>
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Today I had the opportunity to train with an amazing woman. Meet <a href="http://run7on7.com/">Linda Quirk</a>. A woman with a friendly and cheerful personality who has been involved in endurance sports since the late 1980s. Like most endurance athletes who've been around that long, she's got a lot of events checked off her "list." Multiple marathons like Chicago and Berlin, and even Ironman distance triathlons. Like not as many others she's even got some high-end races checked off. Long Course Worlds, Ironman 70.3 World Championships, and even the Ironman World Championships in Kona. Now let's move to what most people DON'T have checked off their list (or even on their list for that matter!). In 2008-2009, starting with the Boston Marathon, Linda ran <a href="http://run7on7.com/continent.aspx">7 marathons on all 7 continents</a> (yes, that includes Antarctica!) She did this to bring awareness to a cause that is deeply important to her heart, <a href="http://run7on7.com/aboutCaron.aspx">Caron Treatment Centers</a>. These are substance abuse centers that helped her stepdaughter overcome a meth addiction. While she might not have met her original goal of raising a million dollars, she is still out there training and racing to bring continued awareness to this cause. In 2010, she ran all <a href="http://run7on7.com/desertraces.aspx">four desert races</a>, which are multi-day ultra marathons, each race being about 150 miles in total distance. I'm in awe! I know I <a href="http://www.usatriathlon.org/resources/multisport-zone/my-story/racing-for-a-cause-might-change-your-life">race and train people for a great cause</a>, but Linda is literally taking it to the extremes!<br />
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I was introduced to Linda by <a href="http://generationucan.com/">GenerationUCAN</a> last year and I followed her success through the four deserts. When I learned she was coming out to Colorado to train with her Coach, Bob Seebohar, in preparation for the <a href="http://karlmeltzer.com/speedgoat-50k/">SpeedGoat 50k</a>, I asked her to let me know if she was going to make it down to Colorado Springs. And sure enough, Coach Bob (you may remember he is the one who did my <a href="http://neoendurance.blogspot.com/2011/01/metabolic-efficiency-testing.html">metabolic efficiency test</a>), was bringing her down her to train on the <a href="http://manitouincline.net/">incline</a>, so I asked if I could join in on the fun (since I've never actually been up the incline before today!)<br />
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So straight off the plane from Florida, Bob drove Linda from Denver down to Manitou Springs, where I met them at the Barr Trail Parking lot. And up we went, one step at a time. And I was honored to share my training with this amazing woman and her coach. Take a look at what she's done and please <a href="http://www.active.com/donate/run7on7">make a donation</a> to her cause. I know that today's high-altitude session with this fantastic woman will motivate me for a long time to come.<br />
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<tr><td class="tr-caption" style="text-align: center;">Linda and Bob take the final steps to the top</td>
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<tr><td class="tr-caption" style="text-align: center;">Coach Bob as we enter the Incline</td>
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<tr><td class="tr-caption" style="text-align: center;">Linda taking a picture of what she's about to experience</td>
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