Basic Skills for group riding!

You don't have to be a competitive cyclist to enjoy the benefits of group rides. Utilized correctly, regular group sessions can motivate you, improve your fitness and make any ride more enjoyable. However, if you lack the technique or the fitness to ride with a group, the experience can be frustrating and leave you riding alone. In a worst case scenario, lack of skills causes you to crash, perhaps taking others down with you.

To help you get started, let's look at a few group ride basics.

Finding a group for you
When you search for a group to ride with, find out their general policies. Some meet for "no-drop" rides. This means that no rider is left behind and you can count on an experienced rider to stay with you. Inquire if someone in the organization teaches group riding etiquette.
Another option is to join a drop-in ride. These often begin in the parking lot of a local bike shop, with the pace of the group determined by the individuals or specific goals of the ride. Often, there are designated A, B and C groups to accommodate differences in riding speed.

The third most common choice is a race thinly disguised as a group ride. These are usually the fastest and most aggressive rides available. These rides are for very experienced cyclists and carry catchy names like, "Everyone Gets Dropped", "Ride Till You Puke" and "Wednesday World Championships." You have been officially forewarned just by reading the title.
Your local bike shop is a good place to start if you're looking for a group ride in your area. Most are associated with a club, bike shop or racing team.

Basic skills
A few basic skills are needed in order to successfully ride with any group. You must be capable of riding a straight line, controlling your speed, anticipating possible problems and watching the road ahead of you. At the same time, be alert for activity in your peripheral vision.
Hold your line -- If you have watched a professional cycling race, you know that every rider needs to "hold a line." This means that cyclists need to be capable of riding a line parallel with the edge of the road.
Practice this skill by riding 12 to 24 inches to the right of the white shoulder line while trying to keep parallel with that line.

The slipstream -- Some group rides practice staying together as one large mass -- more or less -- with little movement among the group.

Other group rides incorporate pace lines -- or some version thereof -- into their sessions. In its most basic form, a pace line occurs when one rider pulls a line of other riders behind them. Each person follows the rider in front of them by staying within a few inches to a few feet of their leader's rear wheel. This area of least wind resistance is known as a slipstream.
Staying in the lead rider's slipstream is called drafting. Riders that are in the draft position save upwards of 30 percent of energy compared to the lead rider. If you've ever had a chance to draft, you know that riding 20 miles per hour is significantly easier when you're following rather than leading. The difference is even more pronounced in a head wind.

Control your speed -- The lead rider in a pace line can stay at the front for just a few seconds or for several minutes. When you join a group that is rotating the lead position and it is time for you to lead, resist pouring on the gas to show everyone how strong you are. A pace line is happiest when the pace is steady. Fast accelerations or jerky braking motions disrupt the line and can cause a crash.

Keep eyes and ears open -- The first person in the group can see clear road. Thus, they need to point out road hazards -- as do the rest of the people in the line. Pointing out hazards and verbal communication skills are important. For this reason, do not use headphones in a group riding situation.

When you are following someone, avoid getting a visual fixation on their rear wheel. Look several feet ahead, keeping the distance between your front wheel and the rider ahead of you in your peripheral vision. Watch for road hazards as well as motion to either side of the pace line.
Listen for cars approaching from the rear. A rear view mirror mounted on your helmet or glasses can be very helpful when watching for cars.

Maintain the pedaling motion of the other riders in your peripheral vision. Watch for sudden changes in cadence -- this usually signals some sort of problem.
Anticipate problems -- If you are riding in windy conditions or it is a hilly course, anticipate changes in the group or peloton. When the peloton changes directions, sometimes the weaker riders are no longer sheltered from the wind and they fall off the pace. The same is true for a hilly course. Riders that can usually stay with the group on flat roads can fall off the pace on a hill.

Get accustomed to watching for signs that a rider is struggling. This includes having difficulty finding the right gear, breathing like a steam engine or constantly looking over their shoulder.
You don't want to be stuck behind a struggling rider if you are feeling strong. Pay attention to the signals so you can maneuver yourself into a good position.

Practice

This column just scratched the surface of group riding skills. Once you master the basics, you should continue to hone your skills. A good resource on mass riding is Racing Tactics for Cyclists .

Remember: in group rides smart riders often have the advantage over strong riders.

By Gale BernhardtFor Active.com

Felt Great!

Landen rode his bike and I ran to the YMCA he did really, really well then we swam, Landen is a little fish! If he keeps that up he will be kicking my butt in no time "but then again I don't know if I would let him jk : )"

Workout for today is a 50 min run and a 2150 swim then go out to eat with your buds! My swim felt great my arms were a little tired from the weights yesterday but we made it.

NOW - Get outside an live it up in the great weather!

My day started out great!

Today started out great, met some friends at the Y at 6:00 am and ran 3 miles, taught my spinning class at 7:00, did some abs, weights and then some of us went out to eat “that’s the best”!
It was 62 degrees out my sister picked up Landen and I went for a ride I was feeling great! I did the Coulee Region Duathlon course again I was feeling great but then I got my heart rate up way to high - when it gets to 193 I start to get sick today I couldn’t get it down every time I would pick up my cadence my heart rate would go up it was unbelievable, I had to slow way down take some deep breaths and watch my heart rate go down but then it would go right back up so I backed it off then went for a 20 min. run that went fine.

Later in the day I had a terrible headache, sick to my stomach, I even took a nap, man oh man I felt like crud. Time for a doctor call on Monday we have to recheck the medication that could have something to do with it.

“There is always something going on however, you can never let those little somethings get in the way of your goals!"Unless it’s your family, in my case those little somethings are my children that I love so very much"!

Have a fantastic night!

It was 61 out today, I had to get out and ride; so I got the big dog out "The Extreme" - this is my Trek Madone 5.9 I just love this bike. I rode for a hour and 25 min. and did some small sprints "ok" big sprints up hills this felt great! Then I rode down one of the hills at 57 mph..... I know that was way to fast, really fun and really dangerous but I don't think about it until I'm done.

I do have to add, my legs were on fire from my boot camp class Thursday "WOWZA"

Swimming was really fun I had to work with 2 people in the pool and then it was my turn. I swam

400 warm up
12 x 25 drills
6 x 150 - adds that is 50 slow, 50 med 50 fast
12 x 25 kicks
and 450 cool down

I did have to use my fins for most of it I only have so much time.. Like everyone else

Have a great night!

6:00 am some people are running from the YMCA Onalaska tomorrow if anyone would like to join us!

Thursday Training

Today was great Boot camp class was way fun lots of running, squatting, planks, push ups, Lungs, high knees and much much more. I love teaching that class! However, no one got sick :)

Training today is 1 hour bike and a 50 min. run and I feel great- I did 45 min bike outside and my run was outside, I do teach a running class tonight so I will go over a little on the run but that's how it goes.

OK I will tell you .. I did swim today, I was feeling great! I was thinking I couldn't swim on Tuesday because I was so very, very sick "again thanks to Outback", but then maybe I needed another day off But not that way!

Think about this the next time you work out:
"You never lose until you quit trying."
Mike Ditka

I was going down S on my bike, this is what I was clocked at weeeeeeeehooooo would that be wild and stupid "in a nice Polite way"

You have to listen to this one on Youtube! Don't skip it...
Sara Reinertsen

These are cool!

http://www.youtube.com/IronmanTriathlon

Training went great today!

I was able to teach my class without feeling like I was going to puke or pass out, ran 50 min. with 2 sprints 20 sec. long and swam 2200. I'm back whooohoo

Have a great day everyone!

INSPIRATIONAL POSITIVE THOUGHTS

Allow Your Own Inner Light to Guide You

There comes a time when you must stand alone.

You must feel confident enough within yourself to follow your own dreams.

You must be willing to make sacrifices.

You must be capable of changing and rearranging your priorities so that your final goal can be achieved.

Sometimes, familiarity and comfort need to be challenged.

There are times when you must take a few extra chances and create your own realities.

Be strong enough to at least try to make your life better.

Be confident enough that you won't settle for a compromise just to get by.

Appreciate yourself by allowing yourself the opportunities to grow, develop, and find your true sense of purpose in this life.

Don't stand in someone else's shadow when it's your sunlight that should lead the way.

What a day!

Training has been great, I feel good with my base; however I needed to take 2 days off and that stinks!
Today I was support to ride my bike for an hour and a half but instead I almost couldn't’t make it through my spinning class, Last night I took my boys to Outback Stake House for supper, to make a long story short I asked for coffee and asked our waitress if they had flavored cream, she said yes. We placed our order and I was sipping on my coffee all the sudden I was getting light headed and feeling a little crappy, dizzy and just YUCKY! I couldn't figure it out, when we got our food served I asked the new waitress if I could get a new cup of coffee because this one I had didn’t taste right then I asked the BIG question “can I get some flavored cream with that” she said “we don’t have flavored cream” “Oh gosh I figured the coffee had alcohol in it” I knew I was getting sick to my stomach my nose was tingling and my body felt like crud!
To find out the cup of coffee had a ton of alcohol in it. I do not drink I get really, really sick.
Tyler and Landen had to pack up their food and we had to go I was getting sicker and sicker by the min. Tyler doesn’t have his drivers license yet and he had to drive his sick mom home; I puked in my truck down the hall of my house and I had my face in my toilet for 15 min. after we got home. I have never felt this bad for a long time.
Tyler had to help me put Landen to bed and I went to bed it sucked…

This morning my alarm went off at 4:15 am and I though OK I feel good however, I got out of bed and the room was spinning “oh gosh” here I go. I went to the gym praying a spinning instructor would be there to teach my class and I could go home but there wasn’t I had to teach “WOWZA” that was the longest 45 min. ever I couldn't take today off from Personal Training which that isn’t that bad because I don’t do that much, but I had to miss out of 3 of my other classes. That STINKS!

So anytime you go to a restaurant and you want a coffee make sure you put in your own flavored cream.. J

Time for some good sleep and wake up feeling great tomorrow.

Tuesday

Today was going to be my swim and ride however, I swam on Sunday and that was so good. Today I rode my bike for 1 hour and 45 min., run outside 45 min. at a nice easy pace :) and did some weights! I have to watch my running, I run with my clients outside when it's 40 degrees so I have another 4 miles to run today!

I think the hardest thing is not overdoing it!
But I feel Great! :)

"Training Smart, Danni you’re still in the base training, that's what I keep telling my self"!

Have a wonderful day; stay positive with everything you do! Being negative will get you no where!

Monday

Every Monday is going to be my day off from training, that means: I need to warm up my muscles and stretch.

Training Smart!

Crash has got it bad! Stevo is working on his mental training for Ironman in Las Vegas "Must be ruff"

Hey, Stevo get away from that pool and do some real training with those legs.. Have fun Sunshine!

I can't wait to do this again!

Jayde make sure you touch or it doesn't count!







Do you think it's cold?





Water Fight, guess who would do that!


Run Ron Run!

This is great!

By Matt Russ
The phrase “in the zone” is used a lot in sport, but what does it mean? My take is that it is a heightened sense of awareness in which the athlete is focused, performing optimally, and in tune with their body, both physically and mentally. In short, they are on top of their game. So how does one get into their zone during a triathlon?
There is only one optimal pace for each athlete; basically, the quickest means to get from point A to B. The first step is determining what that pace is. This is going to be predicated on your experience, knowledge of conditions, tactics, and most importantly, training. Do not expect to race substantially faster than you have been training, as your fitness level will determine your pace and speed. Your pacing system may be based on your heart rate, power on the bike, or speed and it will vary with course, race length, and event type. Once you have your pacing strategy figured out, the most important thing is to adhere to it. Situations may arise that may cause you to adapt your pacing strategy, but if you are chasing down every athlete who passes you, you are off your game and into theirs. An athlete who is in the zone controls their own race. "VERY TRUE, REMEMBER THIS WHEN YOUR OUT THERE RACING"
Every athlete is nervous, excited, or mildly anxious before a race. An athlete that is in the zone knows how to mitigate this anxiety and use it to their advantage. They take some time to visualize their success, how the race will unfold, and practice transitions in their head. They control and channel this energy and put it to productive use. They stay positive and remove all self doubt or conflict. :)
Once the starting gun goes off, the “zone” athlete is on autopilot to some extent. They react but do not overreact. They keep their emotions at bay and are in the moment. They remain focused even if things do not go as planned and are intrepid and unshakable. There are numerous examples of athletes who have crashed, or had a mechanical mishap and go on to win the event. These problems are out of an athletes control and must be treated as such.
During the race, the “zone” athlete follows a process. This means carefully monitoring heart rate, cadence, power, form, and nutrition to use the right amount of energy at the right time and not have anything left over at the finish line. Their economy does not fade as much as other athletes. I can often determine if my athlete stayed in the zone by their post race data. If it is very stochastic or faded on the run, I know they did not pace correctly, chased other athletes, or generally did not stay focused. The athlete in the zone moves quickly but methodically through transitions without fumbling. They do not “forget” to eat or drink, but fuel and hydrate precisely according to their plan.
Racing can be a very emotional experience, but emotions can work against you, or even defeat you. It is a skill to channel your emotions and mental energy into speed. And, like any other skill, it must be learned and practiced. Successful athletes are very adept at using mental skills such as visualization and positive self-talk to put themselves ahead of the pack. This starts by identifying mental limiters just as you would your physical limiters and then converting the negative into a positive. Set a reasonable expectation level and measurable goals. It is okay to dream big but your goals should be specific, performance-related, and attainable. Create a race mantra for yourself to play over and over in your head. Consider the personal reasons you race, what drives you, and what your reward will be; then go doggedly pursue them. Another characteristic of successful athletes is that they enjoy racing and have fun. This perhaps is the greatest reward of all.

"Make the plan, work the plan"

"Plan your race, race your plan"

24 Weeks to Ironman!

Ironman is going to be here in no time, today is my official first day of training!

I did my body weight, fat%, measurements, and all that jazz! I'm going to really, really watch my nutrition and stick to the plan "no over training, just smart training"!

I will be doing a base training of 8 weeks in this phase I will build my aerobic capacity with lots of workouts at moderate aerobic intensity, build endurance with long workouts on the weekends, and, secondarily, develop power and efficiency with stimuli including swim sprints sets, cycling power intervals, and running strides "I am a Forefoot runner so this will be my BIGGEST CHALLENGE however I love challenges! :)"

My first day was Swimming:
400 easy
12 x 25 drills 10 sec rest
7 x 100 mod inten. 5 sec rest
12 x 25 kick only that would be with the kick board 15 sec rest
400 easy - I did do some intervals training my son Landen he was swimming with me, Landen wanted to race me across the pool, so we did that every other lap he had his fins on he's my little swimmer and soon to be my little Triathlete.

Landen can do 10 laps in the pool it's so cool to watch him grow.

"Life is short, Live everyday like it's your last, and love every min you can"

This is great!

Take a look, If you have time!

http://www.212amovie.com/

Polar Plunge Photo's!

Freezin for a Reason whoohoo!

A note from the team:
Once again TCI will be Freezin' for a Reason when we take the Polar Plunge for Special Olympics Wisconsin. The Polar Plunge is a cool event where supporters raise pledges and jump into frozen bodies of water. Money raised in the Polar Plunge provides funding for nearly 10,000 athletes with cognitive disabilities to reach for the gold. Please help us reach our fund raising goal by joining our team or by making an online credit card pledge to one of our team members.

Time for some cold fun, come join us or make a pledge for some special athletes in our area!

http://www.specialolympicswisconsin.org/pp07/team.asp?id_t=121

My Client sent this to me - I have to share!

Dear Diary.For my fiftieth Christmas this year, my wife (the dear) purchased a>week of personal training at the local health club for me. Although I thought I was still in pretty good shape since playing high school tennis 32 years ago, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer named Danni, who identified herself as a 34-year-old aerobics instructor, a Triathlete, an Ironman Triathlete I must add, Swim Coach, and yada, yada ya.... My wife seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress

MONDAY Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Danni waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Danni gave me a tour and showed me the machines. She took my pulse after five minutes on the treadmill. She was alarmed that my pulse was so fast, but I attribute it to standing next to her in her Lycra aerobic outfit "Whatever". I enjoyed after my workout today. Very inspiring! Danni was encouraging as I did my sit-ups, all though my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!

TUESDAY I drank a whole pot of coffee, but I finally made it out the door. Danni made me lie on my back and push a heavy iron bar into the air-then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Danni's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.

WEDNESDAY The only way I can brush my teeth is by laying on the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Danni was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, her voice is VERY annoying. My chest hurt when I got on the treadmill, so Danni put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Danni told me it would help me get in shape and enjoy life. She said some other sh*t too.

THURSDAY Danni was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Danni took me to work out with dumbbells. When she was not looking, I ran and hid in the men's room. She sent Josh to find me. Then, as punishment, she put me on the rowing machine-which I sank.

FRIDAY I hate that W*tch Danniiiiia more than any human being has ever hated anyother human being in the history of the world. Stupid, skinny, anemic little cheerleader, Ironman what?. If there was a part of my body I could move without unbearable pain, I would beat her with it. Danni wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the M----- f----- barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY Danni left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY I'm having the Church van pick me up for services today so I can go and thank GOD that this week i s over. I will also pray that next year my wife (the witch) will choose a gift for me that is fun---like a root canal or a vasectomy.

"Oh my gosh that is so very funny"!!! He should try my Bootcamp class!!!

Can you guess what this is:

1.1 miles
8 min.07 sec.
1 min. 56 sec.

Dumpling Soup, apple pie and coffee...???

"Ok" 1.1 is how long S is, then 8.07 min is riding up S, 1. 56 is riding down S and then going out to eat with Stevo! What a fun ride!

Tentative Race Schedule

Here it is....

2007 Race Schedule -


April 28: (Saturday) UW-L Coulee Duathlon

May 5: (Saturday) St. Claire Health Mission Half-Marathon

May 27: (Sunday) Mad-City Half-Marathon, Madison, WI ?????

June 10: (Sunday) Got Energy Triathlon (Olympic Distance), West Salem, WI

June 16: (Saturday) Grandma’s Half-Marathon, Duluth, MN

June 24: (Sunday) High Cliff Half-Ironman, Appleton, WI

July 7: (Saturday) Chileda Classic (10K Run), LaCrosse, WI

July 14: (Saturday) Lake Geode Triathlon (Olympic Distance), Burlington, IA

July 21: (Saturday) Castle Rock Triathlon (Sprint Distance), Adams, WI

July 22: (Sunday) Spirit of Racine Half-Ironman, Racine, WI

July 29 (Sunday) Chisago City Half Ironman Chisago MN

August 26: (Sunday) Ironman Louisville, KY

September 16: (Sunday) Tri-Quest (run-bike-golf) Maybe : )

September 23 (Sunday) Irongirl Bloomington Duathlon MN

September 29: (Saturday) Maple Leaf Races (5 mile run)

October 6: (Saturday) Dam Challenge (canoe-bike-run), LaFarge, WI

November 3: (Saturday) Ironman Florida

A little Note: The best thing about doing races like this, I can travel all over, do what I love to do, and have both my boys with me at all the races, unless it doesn't fall on my weekend! :)

Always Remember "Life is GOOD/GREAT and it is what you make it"!

I just can't get over this photo!

Nickname -"Burn" Can you see why? I never want to feel this again!

Junk the junk by training with purpose

By Matt Russ Jan. 22, 2007 --

Before you begin your training for the day you should ask yourself one question: "What is the specific purpose of this workout?" If you do not know the answer, then it is likely the value of the workout will be equally in doubt. In order for your fitness to improve, you must place a new stressor on your body and then allow yourself to recover from it. If it is the same amount of physical stress, or less, or if recovery does not occur, then overload will not take place. Fatigue is not necessarily a good indicator of progress, either. If you begin a workout fatigued, sore and generally tired and then go through the motions, you are only breaking your body down further and delaying recovery. Being tired does not in any way mean that you are getting faster.When I examine an athlete's training plan for the first time I usually find a lot of junk miles. These are the miles that do not really have a specific purpose but are there because the athlete feels they need to train that day. The junk workout is almost always general in format and redundant. Often this time would be better spent recovering or performing a shorter, more specific workout that targets a particular limiter. Do not confuse hours with quality training. Your long workout addresses a particular fitness substrate: endurance. Endurance is very important, even the most important fitness substrate for long events, but it is certainly not the only one.Define the purposeThe athlete that simply trains the most does not win. The athlete that trains the most effectively does. Assume your limiter is climbing on the bike. To address this limiter you could go ride several hours on a hilly course. Before you choose your workouts you should identify your fitness limiters and your goals for the season. Are you a weak climber? Does your economy and form need work? Do you lack power in the flats? What sport do you need to spend the most time addressing? Your workouts should address these questions specifically. Now think about your goals and peak race(s). When is your race? What is the racecourse like? Where will your weakness be? The answers to these questions should largely determine how your training plan builds out.Now that you know what to target, you must choose the right workouts at the right time. If you are an underpowered cyclist, strength training during your base phase will help increase force production. In consideration, you will have to lower your weekly saddle hours as you spend more training time in the gym. If you are a weak swimmer, spend time correcting your stroke. This may mean reducing the run and bike on some weeks as you spend more time in the water or with a coach. Realize that a general plan will not address your needs specifically. In order to reach your true potential you may need a plan that is as unique as you are. Training requires energyWe often have athletes come to us chronically injured, burned out, and/or over-trained. By reducing their training volume to a more manageable level we are able to make these athletes faster. In reviewing their training plans we get rid of the junk miles first. It is a mental adjustment for them when we step down volume. Only when they have more energy to train effectively and become more balanced in their bodies and lifestyle do they get on board. The athletes begin to get faster and they realize some of the shorter workouts are some of the hardest and most effective. Reducing their total hours does not mean they do not train hard. In fact, they are able to train much harder than when they were chronically fatigued. They just don't train as often (instead, they make every workout count by ensuring every training session has a purpose and is designed to contribute to overall fitness development) and are allowed more recovery time. You only have a finite amount of energy to put forth. Where, when and how you apply your energy determines the efficacy of your training.There is always a compulsion to do more. This is a natural impulse, but adding in a workout that has no real purpose can work against you. When your body is broken down and you are training simply because you feel you have to, it is non-productive. Resist that compulsion to throw random workouts in that may impair recovery. Only train with purpose. Don't confuse quantity with high-quality training. The athlete that trains 15 hours of random miles per week is not as effective as the athlete training 10 hours of directed and specific training. This athlete targets strength, power, aerobic capacity, endurance, or anaerobic endurance, in the right mix, at the right time.

I liked this so I had to share this with all of you!

Smart and Fun Training Everyone!

USAT Rankings are in..

2006 Rankings Now Final

COLORADO SPRINGS, Colo. ( Feb. 9 2007 ) USA Triathlon is pleased to announce the 2006 age group rankings have been finalized.
In 2006, USA Triathlon introduced the new “pacesetter” system, designed to create as accurate and fair a program as possible in determining how athletes rank across the country. For a full description of the new program, please visit Rankings Criteria.
“We have received an overwhelmingly positive response to the pacesetter system, and will continue to improve all aspects of the program over the next few years”, said Membership Services Director Jennifer O’Day. “As the most popular benefit USA Triathlon offers, we saw an opportunity to revamp an outdated system, and are incredibly pleased with the results.”
As of February 8, all rankings for results received by USA Triathlon have been calculated. All current members as of 12/31/06, who competed in a minimum of two triathlons, two off-road triathlons, or two duathlons/aquathlons, can view their final rankings here: 2006 Year End Rankings. The final rankings will also be published in the spring issue of USA Triathlon Life.

I was ranked 618 out of 2022 women in my age group : ) This year is going to be great!

Whoohoo I'm in again!

Dear Snickers Marathon Team Applicant:

Congratulations – you have been selected as a member of the 2007 Snickers Marathon Team! http://www.snickersmarathon.com/home.asp Selection for the 2007 team was based on the following factors: overall leadership and athletic skills, frequency of participation in events and competition, sphere of influence within training circles, primary sport of competition, 2006 greatest accomplishments and overall dedication to the sport. Further standards as set forth by the sponsor were taken into consideration.

You can still get in..

Community Foundation Slots For Ford Ironman Louisville Race Date: August 26, 2007
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Dear Athletes,
Ironman is offering a limited number of Ironman Community Foundation Slots for the sold out Ford Ironman Louisville. Athletes who were unable to register in time for the inaugural event will now have a second opportunity to gain entry. The slots will be sold on a first-come, first-served basis and will each cost $1,000 USD, which includes athlete registration and a $550 tax-deductible donation to The Ironman Foundation, Inc., a not-for-profit organization. One hundred percent of all donations made to The Ironman Foundation, Inc. will be distributed to support various local organizations and charities based in Louisville.
For more information, visit http://rs6.net/tn.jsp?t=9c5yv7bab.0.w9jri7bab.udmbzobab.51458&ts=S0229&p=http%3A%2F%2Fwww.IronmanLouisville.com
Register Now!

I feel so good I have to share this!

Last year at thi!s time I was able to start some Ironman training which was 5 min. on my bike then getting off and crying because I would get dizzy or would be tired, then maybe run a half of a mile, swim yea we don't want to go there!!! I weighted 138 and my body fat% was 29 to 32 percent... "WOWZA" that sucked in a "Nice positive way"! This year my goal is to do the best I can, I have no health issues "YET"! and I better not, I feel great and I am ready to tear it up.

So tonight I did a body assessment with calipers and weighed myself on the Y scale. My weight was 127.4 and my body fat % was 16.4 "HOLLY CRUD"! I have been working so hard at this so when I saw that I almost cried "I'm such a yahoo" so I came home and got on my Ironman Tanita scale http://www.tanita.com/IronManScales.shtml and it was so very close.... I was so very happy!

**Remember never give up on any goal, it will come it just takes time and hard work; we all have the time, and we all can put in the hard work!

I believe whatever is in store for us will be for us.

I received this via e-mail and I thought I would share it with you too....

The poem is very true, unfortunately.
***Make sure you read the poem!
CASE 1: Kelly Sedey had one wish, for her boyfriend of three years, David Marsden, to propose to her. Then one day when she was out to lunch David proposed! She accepted, but then had to leave because she had a meeting in 20 min. When she got to her office, ! ! she noticed on her computer she had some e-mail's She checked it, the usual stuff from her friends, but then she saw one that she had never gotten before. It was this poem She simply deleted it without even reading all of it. BIG MISTAKE! Later that evening, she received a phone call from the police It was about DAVID! He had been in an accident with an 18 wheeler. He didn't survive!

CASE 2: Take Katie Robinson She received this poem and being the believer that she was she sent it to a few of her friends but didn't have enough e-mail addresses to send out the full 5 that you must. Three days later, Katie went to a masquerade ball. Later that night when she left to get to her car, she was killed in that spot by a hit-and-run drunk driver

CASE 3: Richard S. Willis sent this poem out within 45 minutes of reading it. Not even 4 hours later walking along the street to his new job interview with a really big company, ! when he ran into Cynthia Bell, his secret love for 5 years. Cynthia came up to him and told him of her passionate crush on him that she had had for 2 years. Three days later, he proposed to her and they got married. Cynthia and Richard are still married with three children, happy as ever!

This is the poem:
Around the corner I have a friend, In this great city that has no end, Yet the days go by and weeks rush on, And before I know it, a year is gone. And I never see my old friends face, For life is a swift and terrible race, He knows I like him just as well, As in the days when I rang his bell. And he rang mine but we were younger then, And now we are busy, tired men.
Tired of playing a foolish game, Tired of trying to make a name.
Tomorrow" I say! "I will call on Jim Just to show that I'm thinking of him." But tomorrow comes and tomorrow goes, And distance between us grows and grows. Around the corner, yet miles away, "Here's a telegram sir," "Jim died today." And that's what we get and deserve in the end. Around the corner, a vanished friend. Remember to always say what you mean. If you love someone, tell them. Don't be afraid to express yourself. Reach out and tell someone what they mean to you. Because when you decide that it is the right time it might be too late. Seize the day. Never have regrets. And most importantly, stay close to your friends and family, for they have helped make you the person that you are today. "SO very true"

SMILE, even through your tears!!!!!
Now go out and tell someone how you feel! "In a nice positive way"

Whoohoo - Going at it again!

Lance Armstrong to run NYC Marathon again

By Kathy Hanrahan (Associated Press Writer)Associated Press

February 14, 2007

Lance Armstrong has another date with the New York City Marathon.
The seven-time Tour de France winner ran the marathon in November for the first time and finished 856th, barely beating his goal finishing in less than three hours.

"I'm gonna do it again," Armstrong told The Associated Press on Monday during a break from a meeting of the President's Cancer Panel.
After finishing the 42.2-kilometer (26.2-mile) race in November, Armstrong called it "without a doubt the hardest physical thing I have ever done."

"It was really a gradual progression of fatigue and soreness," he said at the time. "In 20 years of pro sports and endurance sports, even the worst days on the Tour, nothing felt like that or left me the way I feel now."

Though marathons are staged around the country, Armstrong said New York is the one to run.
"Hawaii would be too hot. I couldn't run a marathon there," he said, adding that the scope of the New York race will help fundraising possibilities for his charity, The Lance Armstrong Foundation.

In 1996, Armstrong was diagnosed with testicular cancer that spread to his abdomen, lungs and brain. He returned to cycling nine months after his diagnosis.

Armstrong has been a member since 2002 of the President's Cancer Panel, which visits four cities a year to hold daylong meetings to gather information about cancer treatment and prevention.
Armstrong joined members of the panel on Monday in Jackson to discuss research and public policy about tobacco.
"Smoking is something that is clearly deadly, not just for the people that choose to do it but for the people around them as well," Armstrong said.

This is what we swim with at HIGHCLIFF 1/2 Ironman!

What do you think?

This is hilarious!

››› Do you have OED (Obsessive Exercise Disorder)?
by Coach Steve

As we pursue excellence in triathlon events our behavior can become a bit obsessive, especially from the perspective of those who don't participate, but that's what passion for sport is all about. As obsessions go triathlon is not that bad, perhaps a little taxing to family and significant others, but no threat to society as a whole. Consider what we do from the perspective of those not 'addicted' and you should be able to see some humor in it.
"Those who hear not the music think the dancers mad." - Chinese Proverb

Here are the symptoms:
Just one more qualifier and you're sure you'll make it to Kona. Who does this sound like?
Only one workout a day makes you feel guilty. "I'm not like that!"
You called in sick not because you're hung over but because the weather was bad over the weekend and you've got to get that long workout in.
You lie to your friends and family about what you did over the weekend: "I relaxed!" "I would never do this hehehe"
You can accurately assess fitness level by volume of laundry. "I do laundry every other day is that a sign?"
You know the exact weather prediction for any given day, when a storm is coming, what the wind speed is—and most important—from which direction it's blowing.
Your bike(s), wheels, wetsuit, and other miscellaneous tri-gear are worth more than your car. "OH I'M REALLY IN TROUBLE"
A year of entry fees cost more than your car insurance. "Maybe just a little"
You never sleep-in on weekends. "I get a ton of sleep"
You used to eat candy bars and still do, but now they have names that include words like: Power, Balance, Zone, etc. They forgot the Gummi Bears DUH!
Acronyms and numbers like HRM, AT, LT, ATP, OD, 140.6, 70.3 are familiar, and IM does not mean Instant Messenger! "OH YEA"!
You know there's still a band aid at the bottom of lane 3.
The phrases "Swim Meet this Weekend," and "Annual Maintenance Shutdown" stress you out.
You forgot how to tie shoe laces. "Thank gosh I wear old shoes to P.T. in or I would have"
You know all the kilometer to mile conversions by heart.
Spending another $1000 on your bike to shave a few seconds off your 40k time is well worth it.
You plan your race season a year in advance and log on at midnight with your credit card ready.
You used to make fun of people wearing Lycra, now you think it looks cool. :)
You look forward to getting older (aging up = less competition)!

This is so funny! Who does this sound like? ALL OF US!! :)
Copyright ©Tri-eCoach

Livestrong making a difference! I love this!

What Cancer Has Taught Me
By Jimmy Fowkes, cancer survivor
On January 11, 2006, I was diagnosed with a malignant brain tumor called Medulloblastoma. For several weeks before my diagnosis, I had been experiencing an increasing number of headaches and vomiting. After emergency surgery to remove the tumor, I spent eight days in ICU before being moved to a regular room. When I tried to walk, I found I couldn't stand without my parents' help. After lying in a bed for eight days, my muscles had deteriorated so much that it was excruciating to walk and impossible to keep my balance.
When I got home, I told myself that I would do my absolute best to not let my treatment change my life. After a week at home, I returned to school. For two weeks, I went part-time, and then went back full-time. During this time, I started radiation, which made me more exhausted than I could have possibly imagined. Each day was the same. I would go to school, have radiation, go home, do my homework, and go to bed. Each day I became more and more tired, but the only thing I wanted to do was to keep going.
Four weeks after radiation, I had my first of nine rounds of chemotherapy. Although the chemo wore me down, it wasn't as bad as the radiation. Thankfully, I had little nausea from the treatment, which is normally one of the main side effects. I had two chemotherapy treatments in eighth grade, two during the summer and three in high school so far (I have two more to go and will finish in March 2007). The hardest part of the treatments has been making up the days of school (and all the schoolwork!) that I missed.
As tough as this year has been, it has been the greatest year of my life. One of the highlights was meeting Lance for the first time, when he came to Portland in June. I also participated in the LIVESTRONG Challenge and was the top fundraiser in Portland! Because of my fundraising efforts, I was also able to go to the Ride for Roses bike ride in Austin, Texas.
The LIVESTRONG Challenge gave me back some sense of control over my life. Despite what I'd been through, I could still bike 40 miles and raise money to help other people fighting cancer. I was also inspired by many of the brave people I met who are currently fighting this disease.
Getting cancer has been both the best and worst experience of my life. It was the worst because of the vomiting, the surgery, the recovery, the radiation and the chemotherapy. But it has also been the best experience of my life. Cancer has taught me so much about life:
- To enjoy every minute of every day- To keep fighting no matter what, through the good times and bad- To always have a positive attitude
Cancer has taught me about fear, because I have never been more scared than the night I was diagnosed. But it also taught me that you can believe in yourself and conquer that fear.
The Lance Armstrong Foundation (LAF) taught me a very valuable lesson as well - that anyone can make a difference. Because of my cancer, I was able to raise money for the LAF, tell my story and inspire people.
If someone told me they could take this whole experience away - the tumor, the surgery, the recovery, the radiation, and the chemotherapy, I wouldn't do it because of how cancer has changed my outlook on life and how it has shaped me as a person.
My name is Jimmy Fowkes. I'm fourteen years old, and I'm a brain cancer survivor.

GO JIMMY GO!!

I just had to share this!

Wow I couldn't get into my site!

I'm back at it! I could get in to my site for the past few days!

The Ironman indoors is going great! I've been done with my first indoor Ironman distance on Saturday! I had to run 18 miles on the Treadmill on Saturday and I will say I will never do that again! My legs were on fire on Monday. I had toooooooo!!! My biking was all done in Spinning classes and on the recumbent bike and did that STINKS that will not happen again! This Second Ironman will be split up I will be doing miles on my bike at home and my Spinning class. I will for sure mix up my running.
However I have to watch it this is not good training for the real thing in August however it is one H*ll of a base.

My Second Ironman so far is
Swimming = will be done tomorrow
Biking = 66 miles
Running = a huge 6 miles and I will do some tomorrow :)


"You only live once live it up"!

Lots and lots and lots going on

I have been moving the past couple days and wow has it been fun! My friend Ron, Tyler (my son) 4 of his friends, The Great uncle Todd and aunt Ramona helped me move in short notice I have to say "thank gosh for friends and family"! It was crazy Tyler, his friends and Ron moved my stuff until 12:30 am Saturday night we did get to bed until 3:30 am, I have so much stuff! So that's what I have been doing these past couple day's.

The good stuff!
However we did start the Y Challenge - Ironman Distance for the month of Feb.
The pool has been full, spinning classes have been crazy and the treadmill are on fire it's great to see so many people get into it. We have over 100 people signed up whoohoo!

Today I finished the 2.4 mile swim and I have 44 miles on the bike so far so good I'm looking at getting my running miles in this weekend and be done with my first indoor Ironman Distance Triathlon by Monday. My goal is to do 4 Ironman Distance Triathlon for the month of Feb. I will have to back off my weights a little but I think that will be fine.

The Start is going great!

Have a great night eveyone!

A new fun Challenge at the Y!

I wanted to share our next
THE ULTIMATE CHALLENGE AT THE Y!!

An Indoor Ironman Triathlon Distance in the month of February.

Q: What is the Ironman Triathlon?
A. The Ironman Triathlon is a triathlon that has specific distances for each part of the event. It features 3 endurance events: Swimming, Biking, and Running. The Ironman is the largest, toughest, mentally challenging race out there.

Q: How long is each event?
A. Swim = 2.4 Miles
Bike = 112 Miles
Run = 26.2 Miles

Sounds like a lot of work, right? Well, people that enter into a typical Ironman Triathlon finish this all in one day. We are challenging you to an Indoor Ironman and the best part – you get the whole month of February to finish! :) So, jump on board and sign up! This ends February 28th, 2007.

Indoor Ironman Triathlon Guidelines

How to accomplish each of the 3 disciplines:

Swimming = 2.4 miles
2.4 miles is equal to 12,672 yards. Our swimming pool is 25 yards in length. This means you need to complete:
169 Lengths OR 84.5 Laps (1 lap is down and back)
*You can complete these laps using any stroke method of your choice.
IMPORTANT OPTION: For those of you that wish to participate, but do not swim, our Water Exercise classes count! Each class is worth 8.5 laps, so if you complete 10 water exercise classes in the month of February – you will have completed your swim distance!

Biking = 112 miles
You have a couple of options to get all your bike miles in:
1. Group Cycling Classes
· 45 minute classes are worth 11 miles
· 30 minute classes are worth 9 miles
*For example, if you completed 10 Group Cycling Classes in the month of February you will have completed your biking distance.
2. Another option is to use our Star Trac Upright or Recumbent Bikes in the Wellness Center. You would then just count the miles that you ride as shown on the monitors.
*You can choose to do a combination of Wellness Center bikes and Group Cycling classes.

Running/Walking = 26.2 miles
We encourage you to use the track and/or treadmills to complete this part. The track is 10.5 laps = 1 mile. All you need to do is keep track of the number of miles you walk/run until you reach 26.2.

Doesn't that sound like fun?
I will let you know how it is going... FUN, FUN and way to much FUN!

Interval Training is GREAT!

"Wowza" Legs of fire "In a nice polite way" :)

Ran on the treadmill for an hour today I was doing some Interval Training
.50 at 7.3
.50 at 8.3
.25 at 9.3
.25 at a 10 what a killer that was! I did this for the whole hour and my legs were on fire. I think I will only do this once a week...

Tomorrow looking at doing some weights and spinning! I'm trying hard not to over do it, I have a long season a head of me and I don't want to get burned out to quick! Thinking a little deeper into that it is a GREAT thing that I have so many clients it helps me so I don't over train!

Back to work!

Have a Wonderful, Fantastic Monday!


Something to think about!
Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.

Something to use!

Some of you may already know about this site, but it lets you map out a running route, gives you the distance, and when you enter your time calculates your pace and calories burned.

It would also be useful for setting up races because it lets you add in water stations, etc.

http://www.mapmyrun .com/index. php

Back at it!

This past few weeks have been crazy! I have been doing so much Personal Training that my own training has been going down hill, thank gosh we are only in January!
However I did get back into the pool today and I felt great, I swam for an hour 1/2. The rest of the day I ran 7 miles, 15 min of the rowing machine and abs. I'm feeling great!
I have to plan this out just like I do my clients swim on Monday, Wednesday, Friday and If I don't get those day's in I'll have to swim on Sunday.
Weights on Tuesday, Thursday and Saturday
Cardio on Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and Sunday hehehehe Just kidding!
Biking has been my Spinning classes that's about 4 to 5 hours a week so it's ok.
Keep up the great work everyone!

As an army we can force change

With every second of 2006 two Americans were diagnosed with cancer and one died. Think about that! That is like re-living the horror of 9/11 every two days for the entire year.

As a nation we have become too complacent about this disease (last year, for the first time in 35 years, governmental funding for cancer decreased) and that can no longer be tolerated.

It is time for us as a nation to rise up and beat this disease. As Chairman of the Lance Armstrong Foundation I will fight to make cancer a national priority. This is my new Tour de France, but I can not do this alone: I NEED YOU, YOUR LOVED ONES AND FRIENDS TO JOIN ME.

Take a look at a video we shot in Iowa and if you like what we have to say…JOIN ME IN THIS FIGHT!

LIVESTRONG,
Lance Armstrong

:)

Quotes from Bill Bowerman

"God determines how fast you're going to run; I can only help with the mechanics."

"A teacher is never too smart to learn from his pupils. But while runners differ, basic principles never change. So it's a matter of fitting your current practices to fit the event and the individual. See, what's good for you might not be worth a darn for the next guy."

"If you have a body, you are an athlete."

"The greatest improvement is made by the man who works most intelligently."

"Don't give anything away. Never make it easy for the guys you are trying to beat."

"The athlete makes himself, the coach doesn't make the athlete."

"You don't run at the mouth, you run on the track."

Great Quotes from a Great Runner

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

"To give anything less than your best is to sacrifice the Gift."

"I don't just go out there and run. I like to give people watching something exciting."
"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off."

"What I want is to be number one."

"Somebody may beat me, but they are going to have to bleed to do it."
"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."

"How does a kid from Coos Bay, with one leg longer than the other win races? All my life people have been telling me, 'You're too small Pre', 'You're not fast enough Pre', 'Give up your foolish dream Steve'. But they forgot something, I HAVE TO WIN."

"A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding."

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

http://www.stevepre.com/quotes.html

Getting in Shape in record time

Even though it's only the second week of the year you undoubtedly have already read countless articles about how to get in great shape for the new year. So, I'm going to make this the most painless (and beneficial) workout article you've ever read.
Here are five hard-hitting tips you can put in your workout NOW to get in the best shape of your life.
These tips work for ALL ages so there's no excuses here...
Significantly decrease your rest periods
Resting one, two or three minutes or more between sets? Try cutting your rest periods by 10 seconds each workout and watch your conditioning and recovery levels (both which are VITAL to most sports) go through the roof. You'll be done with your workout much quicker to boot!
Alternate two or three exercises
Instead of doing four sets of squats and resting two minutes between sets, try performing the following circuit:
Squats
Pushups
Pullups
Rest only 15 seconds or so between each exercise for one giant set of three exercises. Rest 30-45 seconds between giant sets and repeat.
Add General Physical Preparation (GPP)
If you've never heard of GPP you're missing the quickest way to improve your fitness levels known to man. Perform the following circuit for 30 seconds on each exercise with no rest in between exercises for a total work time of two minutes. Rest 60 seconds and repeat.
Jumping Jacks
Side-to-side slaloms
Burpees
Mountain Climbers
Don't sit or lay down
It's really as simple as that.
If you like a exercise where you sit or lay down, find it's alternative where you stand or are more active. You will burn more calories and condition your body much more efficiently.
Focus on compound movements
90 percent of your workout should revolve around the following exercises and their variations: squats, deadlifts, power cleans, power snatches, push presses, pull-ups, swings, and sprints. These can be done using a wide variety of mediums such as medicine balls, dumbbells, barbells, kettlebells and sandbags. Of course learn correct technique for these lifts to ensure proper safety and efficiency.

I hate pull ups

This would be me trying to do a pull up struggling to get to the top!

Using a heart rate monitor to inprove fitness

Understanding your heart rate
Your heart rate is measured by the amount of times it beats per minute. During a rested period, a lower heart rate is actually optimal. This is because a stronger heart pumps more blood to your system per beat than a weaker heart, thus requiring less beats per minute.
Because your heart is a muscle -- it becomes stronger as you exercise it. During an aerobic workout, large groups of your body's muscles are used over an extended period of time in a consistent, rhythmic manner.
When being worked this way, your muscles demand oxygen. The harder you work your muscles, the more oxygen they require. This oxygen is supplied to your muscles from your lungs via the bloodstream. As a result, your heart pumps faster during a workout in an effort to deliver the additional oxygen that your muscles are demanding.
Measuring your heart rate using a heart rate monitor is a good way to gauge the effectiveness of your workout because as you strengthen your body through exercise, you also strengthen your heart. Measuring the rate of your heart during exercise can help you determine when you're pushing your body too hard or need to push it harder to achieve the level of fitness you are seeking.
In order to understand how to condition your body by analyzing your heart rate, it's important to understand the four different types of heart rate. They are as follows.

Resting heart rate
Your resting heart rate is the rate that your heart beats per minute during periods of the day when you are most relaxed. Your RHR can be measured after you get out of bed or during a period of the day when you're sitting or relaxing comfortably.
Although heart rates vary between individuals, the average RHR for a man is between 60 to 80 beats per minute. The average for a woman is between 70 to 90. An adult in good shape can have an RHR of in the low 60's while an unhealthy RHR can be as high as 100. A very well conditioned athlete can have an RHR in the 40's. To get an accurate measurement of your resting heart rate by using a heart rate monitor you should take measurements at different rested periods of the day over the course of a week -- and then average them out.

Maximum heart rate
Your maximum heart rate is the peak amount of beats that your heart has the potential to reach. You'll reach your MHR when you've pushed your heart as far as it can go during an aerobic workout.
It's extremely difficult to accurately measure your MHR. Experienced endurance athletes do so at fitness laboratories using an electrocardiogram (ECG). Because this measurement is so sophisticated, scientists have developed a formula that everyone can use.
To get an idea of your maximum heart rate, subtract your age from the number 220. With this formula, if you're 35, your MHR would be 185. This formula is not an exact science and does not ensure complete accuracy. Furthermore, it's important to understand that it can be dangerous attempting to measure your maximum heart rate, as you can cause serious damage to your body if you push it too hard. " I try not to get to this point hehehe"

Training heart rate
Your training heart rate is the rate that you maintain during aerobic workouts in an effort to improve fitness. In order to properly train with a heart rate monitor, you should work out at a steady, rhythmic pace. This will allow you to capture consistent measurements.
The right number to train at depends on your fitness goals and is widely debated among professionals. To promote general fitness you can train as low as 50 percent or as high as 70 percent of your maximum heart rate.
For more experienced athletes, it's argued that this number can be above 70 percent and as high as 80 percent of your MHR. The lower numbers are recommended for beginners. You'll likely reach the 50 - 60 range while briskly walking. You'll likely reach the 60 -- 70 range while running for a steady period of time. And at 70 -- 80 you are running at a quick pace for extended periods of time.

Recovery heart rate
It's important to give your body proper rest after a workout. Your recovering heart rate is the rate that you should bring your heart down to after a workout. A good number to go by is 20 beats within your pre-workout resting heart rate.

How heart rate monitors work
Using a heart rate monitor is very simple. The most effective monitors measure your heart rate with a transmitter that is placed over the heart and held in place by an adjustable strap that wraps around your chest. Just like an electrocardiogram (ECG) the transmitter detects electrical activity. This activity is relayed by a cord connected to a wristwatch with a graphic display.
There are a variety of heart rate monitor models on the market. The most basic monitors simply display your heart rate. More advanced models have features that include alarms that sound when you've gone above or below your pre-programmed number. Other features can include pre-programmed workouts, countdown timer, calories burned and more.

I wear a Ironman Timex and I love it I purchased it from http://www.timex.com/gp/node/n/238523011/102-1621366-6840915?ie=UTF8&timexBrand=core

Minnie Marathon

Enter For a Chance to Win a Minnie Marathon Getaway For Two
Her Sports is giving away a package for two to Walt Disney World's Minnie Marathon Weekend, May 4-6, 2007 in Orlando. The package includes two entries into a Minnie Marathon race (15K, 5K or one mile), a two-night stay at a Walt Disney World Resort hotel, two one-day tickets to a Disney theme park, access to the Minnie Marathon VIP hospitality suite, two invitations to the Minnie Marathon VIP reception, transportation to/from all race related activities and a Minnie Welcome Gift Basket.
Bring your mother, daughter, sister or best friend and join Disney in celebrating women's health and fitness. Enter today!

http://www.hersports.com/promotions/minniemarathon.html


Good luck!

Going for another sponsor!

Team Aquaphor Active.com is back for 2007! Active.com has once again partnered with Aquaphor Healing Ointment to create a co-sponsored athlete team that combines two products that have a strong history in health and well-being and share your passion for fitness and excellence. We are currently recruiting 200 top age group athletes from across the nation who primarily train and compete in running and triathlon events. We are looking for athletes who posses a strong passion for their sport and are dedicated to supporting their sponsors while achieving athletic excellence – apply for Team Aquaphor Active.com today! Team Aquaphor

Active.com Athletes Receive:
Complimentary high end, sponsor-branded performance and training apparel
Cash payments from generating media exposure for Aquaphor and Active.com
A supply of Eucerin and Aquaphor products
Complimentary training programs from Active Trainer
Exclusive product offers, discounts, and new product testing from Aquaphor, Active.com and their partners Interested Athletes should posses the following:

Be passionate about living and leading an active and healthy lifestyle
Compete in at least six events in 2007
Be at least 18 years of age and a United States resident
Top age group triathlete or runnerTo be considered for the 2007 team, simply complete the online application. Click Here to Apply NowDon’t wait; recruitment for Team Aquaphor

Active.com ends on January 15, 2007.

Tell your friends! Do you know a talented athlete in your area? Has one of your club members or training partners expressed interest in a sponsorship? Forward this email to your friends!

I'm putting on my post for everyone to apply!

Good luck!

Race on Saturday!

Did the race on Saturday and did that go bad!

Ok lets start from the beginning Friday night we went to Jason’s house and ate lasagna which I never eat and then I had a hot pepper you know the kind that when you put it into your mouth it burns? Yea I tried it and I was on fire, went home got ready for the race fell asleep and woke up the next morning at 4:00 am sicker then sick I couldn’t believe it I went back to bed and only lasted 30 min. and I was back to the bathroom. This went on until 6:30 then I decided to go to the YMCA and take cycling class before the run, my tummy wasn’t doing that good at all. Got off the bike went to the rest room again and prayed that I would get through this race and I would go home straight to bed afterwards; you know how we all do that pray to god “please just this one time”. At the start line I wasn’t to bad then the gun went off my first mile was 6:25 and I went "oh crud" that was way to fast but my tummy was ok! However I get to mile 2 and I was done my tummy was going off bad!!!!! I was either going to find a house and use their restroom or run home or I would need to slow down I picked to slow down. Man oh man did that kill me to be in front the whole time and almost going to win it again and your tummy acts up!!! So 5 girls past me and gosh that sucked but there was nothing I could do but just get to that finish line and get home. I finally made it in 23:05 I puked and went inside tried to get it together and got my medial for first place in age group and went home to my couch. That was my fun Saturday!

So some small advice for all of you, never try something different to eat before a race you will pay for it “in a nice positive way”!

Top things that happen in each month for 2006 for me

1. January -Finishing up Cancer Treatments and Landen's Birthday

2. February - Start Training for Ironman WI really, really slow

3. March- My Birthday and the 24 hour Cancer walk

4. April - Huge Bike Crash at the Holmen Duathlon

5. May - Tyler's Birthday, Missed a huge bike ride and Met Mike the man in
my life.

6. June - Doctor Asp telling me he didn’t know if I would be able to finish Ironman this year; do
to the medication the braking down of my muscles however just kept going. Finished
Grandma’s half Marathon

7. July – Mike coming to La Crosse and meeting all my friends and almost arrested with help
from my friends : )

8. August – Helping my dad out with Kicking Bear one on one – Look at this site you’ll see what
I mean www.rayhowell.com and low training so I could get ready to prove some people wrong
“in a nice positive way”

9. September - Ironman WI and finishing it 1/2 hour faster then last year and fininshing it with
everyone whom I trained with all my Best Friends

10. October- Trick or Treating and hanging out with my sons and sisters

11. November- Finding out I was 100% Cancer free and to have my boys in the room with me
then to have my friends and family waiting for me in the waiting room was great.

!2. Christmas and New Years!

My new toy!

Mike got me a Digital Camera for Christmas so I have been taken so many photo's this is going to be so fun. We went to 3 different party's this past weekend our first one was at my dad's house it was crazy but so fun. I have 3 sisters and 1 brother.


Bethanne, Me, Mariea
Ray and Tammy








Bethanne and I just hanging out with the Polar Bear dad had harvested about 3 years ago.





The bear going after my sisters boyfriend, I guess he didn't like his underwear hehehe

My Dad is a Pro Hunter he as over 250 animals in his house take a look at his site http://www.rayhowell.com, dad would kick mine and my sisters butt if he seen these photo's "in a nice positive way" He is also the founder of a Fantastic Foundation Kicking Bear one on one Look in to it.

Party number 2
My mothers side, we went bowling for this party; there is over 100 of us in her family however only half of us were there.

This Photo is of us girls we were always close in school, and also in age we are less then 1 year apart.


Danniela, Sister Bethanne and Sue

Last Party this weekend
New Year's Party at Steve's house, what a great time none of us drink so that made it so very, very fun! We watched the football game, played Ping Pong "Jason Kicked everyone's butt", Played board games and card games time went by so very, very fast! Here's Photo of Steve and his wife Tracie and some other photo's. What a fun time!

Steve, Tracy and Jim

The whole Gang!

HAPPY NEW YEAR!

Wishing all Athlete -- and all of my friends, family and internet friends -- a fun, fulfilling, and successful 2007!

Do you have a dream to jump-start into a new healthy active lifestyle through a running club, group ride, or swim class? Maybe you'd like to participate in your first 5K, charity bike ride, or sprint triathlon; or cross that finish line in a marathon or an Ironman!

I always say,

"If you want to become the best Swimmer/Cyclist/Runner/or just be in the best shape you can be, start now. Don't spend the rest of your life wondering if you can do it" Put your mind to it and you can achieve anything".