USABA Tandem Cycling Camp 2018 - Day 2 Recap

Day 2 started out early.  We woke around 4 a.m. to use the restroom and in my typical fashion, I was unable to go back to sleep.  I spent some time on my computer and catching up. At 6:30 the alarm went off. Go time. First order, take care of Chandra - breakfast and outdoor routine, we then headed to breakfast in the cafeteria.  We returned to our dorm after breakfast, got ourselves ready to ride and headed over for a bit more trainer work before the ride commenced. We had good success on the trainer and the decision was made after a few laps around the parking lot for us to ride over to the training location with the rest of the group.  

Our first adventure on open city streets was a success.  We were able to start and stop at the traffic lights and started to establish a rhythm.  We met up with the rest of the group and jumped into the training session. The morning session was held on the campus which houses the velodrome.  We did skills work throughout the session practicing starting and stopping in the grassy area (which by the way is difficult to do when your tires are spinning out in mud!)  We then moved onto the “retired” criterium course where we worked on turns and working together to keep the bike rolling. We started to get a pretty good feel for the bike and each other and found the words needed to communicate starting, stopping, turning, etc.  

The coaches decided to add my stoker’s clip pedals onto the bike and had the mechanic assist with a much needed cock pit adjustment in my pilot area.  I could reach much better after that. I still can’t say enough about the value of a bike fit! The transition to clips went great. We were able to start and stop on command and only fumbled a few times - most as a result of bad communication from the pilot (that would be me!).  After the crit course in both directions, we moved onto working on turns. We did 180 turns first and then 90 degree turns. Taking a tandem into a turn like that requires a bit more planning than a single road bike but we gained confidence with each loop.

That ended the morning session at the park.  We rode our bike back to campus, pulled right up on the basketball court and parked with the rest of the group.  Major milestones in the morning session. https://www.relive.cc/view/1562619031

A couple hour break allowed time for a shower, a little outside time for Chandra and lunch followed by some quiet time in our room.

The afternoon ride was slated to be an easy road ride to assess and apply the skills that we learned in the morning in a less controlled environment.  We rolled out of the USOC and headed west. We had lots of starting and stopping practice with changing lights and stop signs. For the most part we were pretty dialed into our routine and only had a few fumbles on the uphill starts.  Next, our coach challenged us to change up our start routine from 3,2,1 GO to AND GO. We were pretty successful with that! Stopping requires a bit more anticipation than riding solo as it takes longer to get the weight of the bike and the two riders to come to a stop.  Our coach described it as stopping a Mack truck and it definitely felt like it at times. We had some climbs early in the ride and learned that we really had to communicate to work together to get up them. Pressing harder on the pedals.

After about 9 miles we passed the Buffalo Lodge and arrived at the Garden of the Gods.  This has been a bucket list ride and place in Colorado that I have wanted to visit for a very long time.  I have been close to the park many times but never made it in so was excited for this moment.

The road through the park has a great bike lane.  There are many cars but definitely room for everyone.  I also noticed that cars in Colorado Springs are much more accommodating to bikers than I am used to.  The park road introduced a fair amount of climbing. Communication became key as the road became steeper as the additional weight of the bike definitely provided gravity force to the back.  We worked hard and reached the high point in the park rewarded after a few photos with a big downhill - and yes the bike goes faster downhill with two people too!

We arrived at the park exit and rode into Manitou Springs.  Fun to see the passers by observe 12 tandem bikes passing through.  Everyone stopped and waved! We stopped for a refuel break and my stoker decided to take a break.  Many great accomplishments for her today - probably one of the longest, most challenging rides she has ever done, on top of learning clips, starting and stopping and many skills - we came a long, long way in one day.  Here is the segment of the ride to Manitou - https://www.relive.cc/view/1563194158

I rode the rest of the way back - about 8 miles - with the rest of the group - solo on my tandem bike.  I now had a very squirrelly passenger in back. The bike has a mind of its own! We were riding in a tight group.  Two by two, as Coach Simon says “nice n tight.” I was grateful for the recent training with FRCC working on riding two by two especially cornering as the tandem is a bit wider turn than the road bike and holding your line is critical.  It was fun and fast with lots of starts, stops and waves from passerbys. Many people asked to make sure that I knew I had lost my rider!! We arrived back at the OTC. Quick shower, dinner and team meeting followed by some connecting with coaches and other campers before lights out.  

Another full day ahead, I will start in the bike room early - making some adjustments and changes to our bike and then we head to the Velodrome.  Pucker factor is still really high for this event but I did learn that we will be on our bikes which means we have brakes although Coach told me we will not be using them…

Stay tuned...day 3 begins now!

USABA Tandem Cycling Camp 2018 - Day 1

Logistics.  The name of the game for Day 1.

I spent the morning at home finishing up some last minute items and packing for the week’s events.  I decided in the process that packing for a bike event versus a triathlon is substantially easier. Bike kits and gear and you are ready to go!  A couple of errands and a quick Whole Body Cryotherapy Session at Complete Cyrospa before heading out.

My first stop landed me parked in a parking lot in the Tech Center awaiting an update of whether my Stoker would make her connection in Denver after a flight delay out of St. Louis.  A turn North would have picked her up at DIA, a turn South at Colorado Springs Airport. She was able to make the flight and in the time it took her to fly, I drove to Colorado Springs Airport to meet her.  We “landed” at almost the exact same time.

We gathered her luggage and took her beloved service dog out to the real grass for a much needed break after a stressful travel morning.  We loaded the car and headed out to the USOTC. A bit of road construction provided a last minute detour and we arrived for check-in. We received our credentials and headed to the cafeteria for a late lunch.  We met another tandem team in the cafeteria. The pilot from San Diego and the stoker from St. Louis very near where my stoker was from. Two guide dogs under the table with us and they rested peacefully until we were done.  

Orienting to a new environment is challenging for all but especially challenging when you are visually impaired.  I learned that I need to communicate constantly and make sure I am facing the same direction as both she and the dog rely on my lefts and rights being correct!  We found our way to the dormitory. Learning the location of our door, the bathroom door, the shower door, and the number of steps in and out to where Chandra does her business.  We unloaded our gear and quickly changed to head out to the team meeting.

With delays in arrival, we had not had time to get our bike adjusted and were the last group out.  There was many new things. My stoker wearing clips for the first time and learning about clipping in and out.  Me on a bike with a reach that far exceeds the length of my torso - extremely grateful for my professional fits on my everyday bikes!  I took a quick spin around the basketball court and then we added my stoker and focused on clipping in for a few minutes. The rest of the group was ready to roll so it was time to roll, ready or not.  We figured out pretty quickly, that we were not. Our ride turned into a quick spin around the parking lot instead of heading out with the group onto the roads of Colorado Springs at the height of rush hour.  (https://www.relive.cc/view/1561314182 )

We returned to our room while the group was riding.  Settled in a bit and oriented a bit more in our location and waiting for the group to return.  Once they got back, we were able to put our tandem on a trainer and, with direction from the coaching staff, did some work clipping in and out as well as learning the foot position needed for both of us to push off to get the bike started.  We were definitely improving!! After working for a bit, we headed to dinner. We had the opportunity to meet some more of the campers and staff and share our journeys. Our cafeteria routine is gaining efficiency!

From dinner, we headed straight to our first team meeting.  All of the athletes (24) in total, the staff, volunteers and 7 guide dogs in a warm (it was HOT), crowded meeting room.  The night kicked off with Kevin, the membership manager for USABA speaking to us and welcoming us to the camp. He is off this morning to Nationals in Judo!  We then went through introductions, starting with the coaching staff and then working through the pilot and stoker teams until we got all the way through the room.  I was amazed by the diversity and even more amazed to find that outside of the staff and two athletes, everyone is from outside of Colorado. Athletes of all ages, abilities, levels of sight loss.  It is truly fascinating and a honor to be part of such an exclusive group. A couple of other pilots had arrived on similar terms as me after seeing a Facebook post. Some teams traveled together and work together at home.  All shared what they were seeking from the camp and most of all were excited to expand their communities. There are many amazing stories in this room and many records held by individuals and staff in attendance.

Once the meeting concluded, we all filled our water bottles and headed back to the dorms.  We let Chandra stretch one last time and headed in to settle down for the night. For many of the dogs, there was a bit of playtime in the hallway before bunking down.  Fun to see them take a break.

Sleep was ok for night one.  Waking to a full day ahead. Our schedule is locked and loaded.  This morning will be skills training and this afternoon a ride in Manitou Springs.  I look forward to learning and practicing our skills to get the bike rolling better today!!  

Day 2 Begins!

USABA Tandem Cycling Camp 2018 - And We are Off!

Often times I am asked how I get involved in certain things.  I read a fantastic book about a year ago by Shondra Rhimes called Year of Yes.  I have written in my journal for over a year now that “I am surrounded by opportunity.” And today I embark on another adventure/opportunity as a result of this.  As a fearless mentor once told me - “say yes, figure it out later!”

A step back to learn how I arrived at today:

As I was trolling through my Facebook news feed one evening at the beginning of April, I came across a post that a good friend had shared:

"Ladies, the U.S. Association of Blind Athletes needs female cyclists to pilot/captain a tandem at the May 9-15 camp in Colorado Springs. Funding available. Interested? Apply here:"

I reached out to the friend that posted to see if she knew anything else and had any pull to get my application through as I was considering applying.   Her response was that she was passing it on from another post and that was all the info that she had. I looked through the post, the event and the application, checked my schedule to see if the logistics had a chance of working out with family activities, races, etc.  and next thing I knew I had pressed submit.

In the next several days, the anticipation of whether or not I would be accepted was high.  I checked my email box constantly and kept looking at the event to see if the details had changed within the event.  And then, the email arrived confirming that I had been selected for the camp! As I looked through my acceptance, I suddenly panicked and sent an email to the facilitator to confirm that I had been accepted as a pilot.  She politely responded that yes, I was in the right spot!!

This is what I knew about the camp at this point.  It is the USABA Tandem Cycling Development Camp. The United States Association of Blind Athletes.  The camp is being hosted at the United States Olympic Training Center from May 9th through May 15th.  Camp participants will be staying at the USOC as registered athletes, eating and training on the facility.  There will be a professional coaching staff and lots of riding.

Now, the questions started in my brain.  Who will my partner at the camp be? Will I have the same partner the whole time?  Will I be ok as lead on a tandem? What if I am not a good enough cyclist to keep up with my athlete?  What if he/she unclips on the opposite side as me? The list gets crazier and more ridiculous the more time that I had to ponder.  I would wake up in the morning with a new list of questions. Run scenarios by friends and more. Time to embrace the “say yes, figure it out later” mentality.  

I worked for the next few weeks on controlling the controllables.  Making arrangements for the girls while I am gone. Getting rides covered, activities taken care of etc.  Thank you to my awesome husband and all of my friends for stepping up into these roles!

As the month went on, we started to receive some information.  Checklist of items to pack, arrival information and more. We were then connected with our athletes and ultimately provided with a tentative schedule of activities.  

I have had the opportunity to connect on many occasions with my Stoker now.  She is arriving from Saint Louis today and coming with her guide dog Chandra.  We will be staying together at the USOC and working together throughout the week.  I am thrilled to meet them later today.

The schedule for camp is jam packed.  The USABA is definitely providing a complete opportunity to all attending.  I had the opportunity to connect with one of the coaches ahead of time and am excited for our adventure.  We will be exploring all aspects of cycling and racing. Road riding, time trial, criterium and even stints in the velodrome.  I have to say that seeing velodrome on the schedule definitely increased the pucker factor for me, but something on my bucket list that I will now have the opportunity to check off.  

I am going into the camp a bit anxious, a bit nervous, really excited and eager to learn.  I look forward to new friends, new connections and new opportunities. Stay tuned for updates.  I will do my best to provide a play by play recap.

Here we go!!

Transition - The Fourth Discipline of Triathlon

There is an additional discipline of triathlon outside of the swim, bike, and run.  That discipline is the Transition. Transition as defined means “the process or a period of changing from one state or condition to another.”  The transition in triathlon is used to move from swim to bike and then bike to run and is equally as important as each of the triathlon legs.

Before the race begins, it is important to set up your transition so you can move quickly and efficiently when you arrive.  Find a place to rack your bike. If racks are numbered find your designated spot. If racks are not numbered, select a location that works for you.  Know where you are in relation to the bike in/out and the run in/out and the fastest route to get there. Find a permanent landmark that will be easy to spot when you come out of the water so you can easily locate your bike.  (Note: Permanent on the landmark - cars move!) Rack your bike. Your bike should hang on the transition rack by your seat. If rack is numbered your front wheel should be facing the same direction as the number.

Here is a list of items that are helpful to set up transition:

*Transition Mat/Towel - This will be your staging area

*Bike Pump - Check your A,B,C’s when you arrive (Air, Brakes, Cassette,Chain)

*Gear - Check your bike gear.  Are you in the right gear for the terrain at the mount line

*Flat Kit - Should be on your bike (Tube, CO2 cartridge, CO2 adapter, tire lever, tool)

*Hydration/Nutrition - Should be on your bike

*Swim Gear - Body glide to help with wetsuit, items below to take with you to start

*Bike Gear - Layout items below in orderly fashion so you don’t forget anything

*Run Gear - Layout in separate column from bike gear so you don’t mix them up

Once your transition is set-up, take a look at your location.  Confirm that your landmark is still relevant, gather your swim gear and head to the swim start.  

Here is a list of items that are helpful for the swim:

*Tri Kit/Swimsuit

*Wetsuit

*Watch/Heart Rate Monitor

*Cap (typically provided by the race)

*Goggles (bring lens options depending on light)

*Earplugs (if you use them)

*Timing Chip

As you arrive in transition the first time - known as T1 - you have just exited the swim.  In this transition your goal is to move from the swim to the bike.

Here is a list of items that are helpful in T1:

*Small towel - your feet will be wet and may have debris

*Check to make sure you still have your timing chip (DO NOT REMOVE)

*Socks (optional) - don’t make race day the first time that you cycle without socks

*Cycling Shoes or Running Shoes if flat pedals

*Helmet - mandatory to race

*Sunglasses (store them in your helmet so they don’t get crushed!)

*Cycling Gloves (optional) but if you are used to riding with them, bring them

Remove your swim items.  Place to the side of your transition area so they don’t interfere with what you need access to.  Get your biking items on. Make sure your helmet is securely fashioned and head to the bike mount line.  Do not get on your bike before the mount line. Enjoy the ride!

Welcome to T2.  You have just completed the ride, dismounted at the dismount line and are now walking/running with your bike to your transition spot.  Remember your landmark! When racking your bike after the ride, it is most efficient to rack by your handle bars. Hang your hoods over the rack.  Remove your biking gear and prepare to run.

Here is a list of items that are helpful in T2:

*Socks (you may decide to change socks between bike & run)

*Running Shoes

*Check to make sure you still have your timing chip (DO NOT REMOVE)

*Race Belt/Race Bib

*Hat

*Sunglasses

*Handheld hydration/nutrition (if necessary)

Once you have switched out your bike and run gear.  Head to the Run Out and begin your run! You have reached the final leg of the triathlon.  Enjoy the run!

After the race is over, take time to reflect on your transitions.  Did you have everything that you needed? Did you forget anything? What adjustments can you make to gain efficiency and time at the next race?  Build transition practice into your training and develop habits that will allow you to use autopilot on race day. Attend a transition clinic to gain additional tips!  Do not hesitate to ask questions. If you have the question, someone else does too! Enjoy the race!! It’s Time to Tri!

Pushing the Reset Button

The fall of 2017 involved a pause in typical daily activity while I focused my time and energy on recovery from surgery.  I encountered several speed bumps along the way and am still dealing with some side effects as a result.  By the beginning of March, I had reached a point that I was willing to try anything, see anyone, or do anything that might press the reset button and put me back on the path of health and wellness that I enjoy. 

Over the past several years, I have worked through a nutrition transformation going from heavily carb dependent, to a balance utilizing the theories of metabolic efficiency, pressed further to Low Carb, High Fact (LCHF) bordering on Keto.  Through the transformation, I saw changes to my body composition and my athletic performance as well as a substantial increase in energy and overall wellness. 

In the process of feeling bad, I had lost my motivation to train and to embrace my nutrition.  I weighed more than I had in a while and overall felt sluggish and had a tremendous lack of energy.  In addition, I was experiencing bloating and inflammation in areas throughout my body. 

So, when March arrived I decided that in addition to all of the outside efforts to figure out my ailments that I would attempt to press the reset on my metabolic and body systems.  Through my exposure to Pruvit and Exogenous Ketones, I had been watching posts about the Keto Reboot and decided to jump into the group.  I ordered my Reboot Kit and waited for March 11^th to arrive.  You mind plays lots of tricks going into a Reboot such as this.  Your last meal, will I make it, what will I feel like along the way?

Mike decided to join me on this journey.  It was nice to have someone close experiencing it at the same time.  We were able to compare and contrast and support each other when we felt ready to give in. 

The journey began at 8 p.m. on Sunday night.  After eating a normal dinner and dessert we drank our first Keto Tea.  Upon waking Monday morning, we took our ketone blood readings and other basic metrics.  I registered at 0.2.  Mid morning was a bottle of ketones and 2 capsules.  I felt fine throughout the morning.  I don’t typically eat until later in the morning so was not uncomfortable.Around 11:30, I had the first bought of hunger pains.  I was definitely hungry.  This is the time that I normally eat and my body knew that it was time.  I drank some water and pushed forward to 1:00 when I had the Keto Broth and 2 additional capsules.  The broth and capsules curbed the hunger.  I saved my second bottle of ketones for my drive to the cycling studio.  I typically eat a snack on the way so figured the ketones would help to cure the snack craving.  Made it through with no snacks and minimal hunger and returned home for Keto Broth for dinner.  The Keto Tea followed close behind and then was off to bed.  I was actually full when it came time for tea and in hindsight probably didn’t need to drink it. 

Entering the second full day, I came off of a decent night’s sleep.  We did our blood readings and today I registered at 1.3.  I went through the day as yesterday.  I did not feel my peak hunger today and in fact had a lack of appetite when it came time for ketones so I ended up skipping a few.  I was a bit nauseous and kind of felt junky although my energy was very good.  Day 2 was definitely easier than day 1 and little overall discomfort. 

I did not sleep well overnight.  Kind of restless and the nausea continued.  The blood reading on Wednesday morning was 3.6.  A big jump from Day 2 and a really big jump from Day 1.  I was feeling pretty good.  Stomach was still a bit unsettled but overall energy was good.  I was down approximately 7 lbs – some of which was water – a lot of which was inflammation.  My neck and body felt the best that they had in months and other than my stomach settling a bit overall I felt great. 

I took the two capsules on Wednesday morning and then had eggs and avocado about 9:30.  I had a lunch appointment at a Mexican restaurant that would typically mean a pile of chips but I did not eat any.  In fact had ½ of a salad with avocado, tomato and chicken.  I had a bottle of ketones in the afternoon and then I ate the other half of my salad for dinner.  I did a decent ride workout, had good energy for the ride and felt good heading to bed. 

In coming off of the Reboot – my goal was to see how long I could keep things feeling good and pain controlled.  I opted to stay away from dairy and gluten as much as possible as perhaps they are the triggers. 

After two weeks, I am still paying attention to what I am eating although not quite as strictly.  My inflammation still seems pretty controlled and overall my energy and pain levels are staying pretty good.  I am finding some food triggers and doing my best to make conscious decisions.

Overall, I see the Reboot as a success.  I don’t think at this point that I will repeat it monthly but will definitely continue to monitor and follow my LCHF way of eating to the best of my ability.  I will keep the Reboot and use it as a reset periodically to continue to stay on the journey.  #OneDayOneStep

Setting S.M.A.R.T. Goals for Success!

As we enter 2018, it is time to set S.M.A.R.T. goals for the year to come. In this month’s Team W Coaching Training Tips - we will discuss each ingredient of a SMART goal.

S is for SPECIFIC.  Determine what it is that you want to accomplish.  Determine why you want to accomplish this goal.  Determine what the requirements are to accomplish goal.  And, determine what obstacles stand between you and the goal.  

M is for MEASURABLE.  How will you measure your progress related to this goal? How will you know when the goal is achieved?

A is for ACHIEVABLE.  How can this goal be accomplished?  What are the logical steps I should take?

R is for RELEVANT.  Is this a worthwhile goal?  Is this the right goal?

Do I have the necessary resources to accomplish the goal? Is this goal in line with my long term objective?

T is for Time-Bound.  How long will I take to accomplish this goal? When is the completion of this goal? When am I going to work  on this goal?

Walk through each one of these questions and answer them to help build your ultimate goal.  Write your goal down and share it with others, then start taking steps toward the ultimate completion.  As we say at our house, “How do you eat an elephant? One bite at a time!”  #OneDayOneStep  

As you proceed further into your journey, look at a choice that you are about to make and ask, “how does this support my ultimate goal?”  If your answer is unclear, it may be time to move on past that choice onto something that will better support your journey.  Don’t be afraid to say “no!”

If you run into obstacles or need help along the way, find an accountability partner or a coach that understands and supports your goal and will help you stay on track to make your goal a reality.  Don’t be frustrated with the challenges, it is part of the journey.  Embrace each opportunity and you will achieve your S.M.A.R.T. goal.  

Get into Gear and Resolve to Ride!

You have made the resolution, now to stick to it.  Nearly 42% of people that establish a resolution fail to follow through on that resolution.  Not this time!  Here are some steps to follow to keep you on track and focused on the goal.

Step 1 - Make your goal visible.   A goal in your head is an idea.  Sharing the idea with others will help make the vision a reality.  Create a vision board that reflects the completion of the goal and share your board for others to see.

Step 2 - Develop your mindset around the successful completion of your resolution.  You body achieves what your mind believes.  Recite and/or write your affirmations for your resolution.  Create a positive mindset and curb any doubt that you may have.  

Step 3 - Set small goals that support your larger vision.  There are many known sayings about taking small steps, eating one bite at a time, etc.  Take your overall goal or resolution and break it down into smaller goals to track your progress along the way.  These milestones will establish a plan to keep you on track and allow feedback to stay on course.  

Step 4 - Find a group or an accountability partner.  It is important to surround yourself with those that support you.  Find a group that is focused on your interest to find like minded people or find a friend that you trust to hold you accountable to following your plan.  An accountability partner and group will provide feedback that you may not see on your own.

Step 5 - Hire a coach.  If you find that you are needing additional support or a person to help map your blueprint to success, it is time to consider hiring a coach.  Look for a coach that understands your goals and what it will take to keep you on track.  

A goal may seem daunting when you look only at the end result.  It is important to break it down into smaller steps and celebrate each milestone along the way.  Think of constructing a building.  A building is built one brick, nail and board at a time. Without the blueprints as a guideline, the building would not exist.  Follow your blueprint and completion of your goal will become reality.  #OneDayOneStep