Blue Iron Coaching Kicks Off Beginner Triathlon Program!

For Immediate Release:

Atlanta, Ga - Mari Fridenmaker, of Blue Iron Coaching, just launched a program which will take 10 new athletes on a six month journey to completing their first ever triathlon. The program, Irons in the Fire, kicked off on September 15, 2013 with the hopes of leading beginner triathletes through a training schedule which will culminate in the team participating in the HITS race series in Ocala, Florida in March. 

The team is made up of all types of people coming from various athletic backgrounds with the goal of learning to swim, bike, and run. The event in Ocala is an Olympic distance race featuring a 1500 meter swim, 24.8 mile bike, and 6.2 mile run. 

Mari started coaching 6 years ago and was able to take her business full-time just a little over two years ago. With a strong swimming background, Mari has found great success through helping her athletes master the ever daunting open water swim at the beginning of most races. After coaching several athletes through their first Ironman, Mari noticed a definite lack in support being given to first time athletes. "I've met so many dedicated athletes who want to try the sport," Mari says.  "I finally realized there is a need for a program that will take these folks through the process, step-by-step." And that's exactly what she is planning to do. 

The team is being given a training schedule for the next six months and with team workouts scheduled for Sunday mornings. The athletes will cover topics related to swimming more efficiently, navigating the roads of Atlanta safely, and how to have proper run form. 

"Sharing the sport of triathlon is such a joy for me. I'm thrilled to be working alongside this group of athletes with Assistant Coach, Jonathan Watson," says Mari. 

To find out more, visit blueironcoaching.com. 

In Case of Emergency, Read This!

How many times have you skipped a workout because you forgot a vital piece of equipment?  If you answered "1, 2, 3, 4 or more"...I have an idea for you: A Workout Emergency Kit!

I keep a "Workout Emergency Kit" in a small sling-back bag in my car in case I ever forget something OR in case I want to do an impromptu workout.  

Here is what is in my kit:

* Running Shoes - Not my latest and greatest running shoes, but an old pair that will work in a pinch.

* Running Shorts

* Socks

* Swimsuit - Again, not my favorite suit, but one that at least doesn't have any *thin spots* if you know what I mean.

* Small Towel

* Flip Flops - I got these free at last year's 13.1 Atlanta race for turning in a pair of old running shoes.

* Goggles

* Swim Cap

NOTE: I already keep most of my bike equipment (ex. helmet, shoes, extra sunglasses, etc) in my car.

Need more motivation to put together your kit?   I used a few items from my kit after last Saturday's Swim For Your Life event, organized by Olympian, Eric Shanteau.  After the swim, there was a clinic.  I stayed for the clinic and planned to run afterward.  After a rain-soaked run, I was all out of dry clothes.  I dove in my kit, pulled out the flip flops, towel and running shorts.  Since I received a shirt at the event, I was all set with dry clothes to get me home from Lake Lanier, comfortably.  Ahhh...there is nothing like dry clothes after being wet for approximately 4 hours.

Now, get your kit together!  No more excuses for missed workouts!

Happy Training and Racing!

Meet Atlanta's Own Pro Triathlete, Haley Chura!

I've had the pleasure of knowing Atlanta's own Pro Triathlete, Haley Chura since 2009, which was early her triathlon career.  Last Wednesday, I sat down with her to ask her a few questions.  Here is a recap of my interview.

How did you get started in triathlon?

I always knew I would be a triathlete.  I grew up with active parents.  In fact, they did triathlons back in the 80s with the Bud Light series.  I figured that is what you do when you grew up was triathlons. 

I grew up swimming.  That was my focus.  After college, I thought I was done. 

In 2008, my boss challenged me to do a Half Iron distance triathlon.  I did not train at all for the bike and run.  I trained for the swim.  I went down to Macon.  It was a billion degrees.   I finished the race.  

I had the best time!  I loved the atmosphere.  I loved the community.

My friend, Betty Janelle from Dynamo Masters, was training for the Hawaii 70.3 in 2009.  She told me to pick a Half around the same time.  She said we should find a coach and really train right.  We knew Matthew Rose from Dynamo Masters and decided to hire him.  Matthew had just started Dynamo Multisport.  Betty was his 2^nd client and I was his 3^rd.

What does triathlon mean to you?

It’s evolved over the years.  At first it was something fun to do.  Now, it is my lifestyle and my career.  I never thought it would turn out that way.  I’ve met some really, really good people.  It’s changed my life in so many ways, for the better.  I’ve learned to take risks and dream big.  It is an important part of my life now.

Where is your favorite place to train?

For indoor workouts, I love training at Dynamo for swimming and cycling.  For outdoor workouts, I love going to the Gaps.  That is my all time favorite place to train outdoors.  For outdoor running, I like Kennesaw Mountain, Chattahoochee River Trails, Columns Drive for intervals and Piedmont Park.

What is your favorite workout?

Hill Repeats at the Gaps, specifically at Neels Gap

Workout:

Start at Turners Corner

4 x (Ride up to the top of Neels, down the same side of Neels, then run off the bike for 12.5 minutes out and 12.5 minutes back)

This workout takes approximately six hours.  Try it!

What are your mental toughness strategies?

For me, I have to work hard to keep my thoughts positive.  Matthew has helped me work with mantras.  Some of my favorite mantras are, “Find a Way”, “Believe” and “Be Kind” (from her friend Kathryn Honderd).

Another thing I keep in mind is something fellow pro triathlete Hillary Biscay told me: “Even when you think you are not doing well, many times you are doing better than you think.  You won’t know until you finish.  Just stick with it.”

I always try to think of happy things.  For example, if my parents are at the race, that makes me happy.

Also, having supportive people around who are positive helps a lot.

What was your most memorable race?

My most memorable race was definitely my first time in Hawaii for the Ironman in 2009.  I was 24 years old.  I had a great swim and a pretty good bike.  I had major issues on the run.  I ended up walking on the Queen K.  It was so lonely out there.  Even though I thought I might be dying, I knew I was going to finish.  Matthew walked with me for a little bit and it was so nice.  My parents found me at the finish.  Having them there was so nice too.

I knew I was going to do another Ironman.  It gave me strength and a hunger to do it again.

What was it like leaving your job to fulfill your career as a pro triathlete?

It was the scariest thing I’ve ever done in my life.  I had a great job in Public Accounting.  It was comfortable.  It was safe.  It is what society says it is what I should be doing. 

Leaving my job was premeditated.  I planned by taking money out of my paycheck to save for four years. 

I knew I wasn’t being fair to myself by working and trying to be a triathlete.  I knew I wouldn’t be as good of a pro triathlete if I was still working.

It was a lot harder than I expected.        

Do you ever miss a workout?

Yeah, sometimes I do, but it is usually something that is out of my control.  I structure my day so I do my key workouts in the morning.

I don’t ever miss a workout just because I don’t feel like doing it.  I want to know that when I line up for a race, I gave my training everything I possibly could.

I also trust my coach, Matthew.  I know if he puts something on my schedule, he feels it’s important.  

What are you doing differently now that you are a pro?

I sleep a lot more.  I cook more.  I take more time to prepare healthy food.  I put more effort and time in to this. 

I haven’t increased my workouts that much, but I’m more focused.  I used not worry too much about missing my times or numbers because I could blame it on some client or something like that.  Now, it is totally my fault if I don’t make my numbers.

What advice would you give another triathlete who wants to take it to the next level?

Make sure you have a really good support system around you. Have one person you can talk to because things get hard.  This is a 100% performance based career.  If I don’t race well, I don’t get paid.

What do you want to share about your experience working with your coach, 

Matthew Rose?

I am so thankful for Matthew.  When we started working together, I didn’t know what I was doing.  He saw so much more in me than I did.  After that first Half Iron race in Macon, he told me I was going to Hawaii and I would go pro.  I don’t think other coaches would have looked at me and seen what he did.

I grew up in the sport with him coaching me.   He’s been a huge part of helping me realize that I could take risks and have something different than what society says.   

Coaches and teachers can do so much good.  I don’t think those people (coaches and teachers) realize it.

How do you choose your races?

I decide on my “A” goal race, then work backwards.  Going pro has been different.  #1 I have more flexibility. #2 There is a points system.

I also have to think about the finances of doing a race.  I have to think about if it is a fairly inexpensive race to go to.  And, will I make money. 

I knew I wanted to go to Hawaii this year, but I knew it was going to be a struggle. I ended up getting in to Hawaii, but at the last minute.  The top 35 female pros with the most points get in.  I was the 36th female pro.  One of the 35 females got injured and it rolled down to me. 

What is your next race and what are your goals?

Hawaii is my next race.  Since I didn’t think I was going to get in, I’m using this as an opportunity for me to collect data on what it is like to race with the pros.  I want to be proud of my race.  I also want to influence the race, especially on the swim.

Do you have any plans to move to a more desirable training location (ex. Colorado Springs, San Diego, Clermont, etc.)?

To be honest, I thought about it a lot because my family isn’t here.  I don’t have any plans to move.  Atlanta is a great tri community.

There are great places to train here.  There is different terrain.  You have the Gaps.  You have great pools.  You have great places to run. 

There is great airport access which is important since I travel a lot now.

There is a lot of value in the Dynamo team.  I have really good training partners.  I have support of the community, like with all3sports.

Atlanta has been good for me.  I want to stay in Atlanta as long as I possibly can.

I really appreciated the time Haley spent with me.  When you see her around town or at a race, definitely say "hi" and introduce yourself.  You might even have a question or two to ask her.  Don't hesitate!  She is totally cool and approachable!

You can keep up with Haley by checking out her blog (http://www.haleychura.com/) and following her on Twitter @HaleyChura.

Adventures in Racing!

You wouldn't know it by my smile, but a bit of uneasiness was taking over a piece of my brain as the Chattahoochee Challenge *Olympic* Distance Triathlon began this past Saturday in Columbus, GA.  For safety reasons, the Race Director decided to change the swim from a 1,500-meter swim to a 500-meter swim, 500ish meter run back to the swim start, followed by another 500-meter swim.  Since I had never done this type of swim/run/swim, I was a bit nervous.  But, I had to just go with the flow and take what was given to me in a situation like this.

My wave started from a wobbly boat dock.  Since it was still a little dark and I couldn't see the bottom of the lake, I decided not to dive, but to scoot in and start the swim.  As the cannon went off, I got in and immediately felt another swimmer dive extremely close to me and I was a bit surprised.  The dock was large enough for us to spread out, however she decided to get as close as she possibly could to me.  Whatever.  Onward.

During my warm-up swim, I could feel the strength of the downstream water.  I decided to not ride the water, but to push and go as fast as I could for the 1st 500 meter point-to-point swim.  I was at the last buoy before I knew it.  Sweet!

I swam until I could touch the boat ramp with my hands.  I popped out of the water and started running back to the swim start.  I must admit, it was so much fun running in my bare feet along the green carpet!  I was even able to pass a few athletes.

As I approached the concrete steps that led down to the 2nd 500 meter swim, they announced there were volunteers to help us down the steps.  NO NEED!  I just bypassed those folks by quickly working my way down the steps.  Before I knew it, I was back in the water and feeling great!

The buoy came quickly again and I booked it out of the water, along the green carpet and back to transition.

Swim/Run/Swim Time: 20:01 (2nd Fastest in my Age Group.  This broke down to be approx 8 min swim/4 min run/8 min swim.  This is unofficial because the race timing folks did not to officially keep these splits so I decided not to either.)      

Transition went quickly.  I was out of there and ready to mount my bike when I heard encouraging words from Tony Hammett of Peak Racing.  Woo Hoo!  That boosted my spirits!  I typically sneak away to do races that my athletes are not doing.  Sometimes it is nice to just worry about my own tri needs.  And, my athletes don't need to see my race-day neurosis.  Oh no!  So, when I am on the receiving end of cheering, I'm thrilled!

T1 Time: 2:01 (Fastest in my Age Group.)

The bike was an interesting adventure.  To start, we rolled around a semi-circle and had to be extremely careful not to crash in to the athletes coming in from the swim.  Then, we made our way on to the narrow paved path.  I was glad to be alone during this part of the ride because if I had to pass another racer, it would have been difficult.  I finished up the portion of the ride on the path and got on the road.  There were tons of police at every intersection which was fantastic!  I decided to play a drinking game: Take a drink every time I passed a cop!  Woo Hoo!  Okay, after feeling bloated after about 12 drinks, I decided to name myself the "loser" of my own game.

The road led us to yet another path.  Again, no athletes were around so I didn't have to negotiate a pass.  A volunteer then directed me to ride from the path, off the path, on the grass and finally on the road.  Then, I got on another portion of the path.  Okay.  Frustrated, because I was losing speed each time I made these switches.  I had to immediately lose the negativity and again "go with the flow".

I was excited to enter Fort Benning.  The course took us all the way to the back of the base where the airfield was located.  The base was quiet so all I could think about was that the guys and gals were holed up somewhere strategizing on a top-secret mission.

I continued my mission of having a strong bike leg!  After passing the halfway point, I exited Fort Benning, continued back along the grass and on and off the path.

When I approached the 20-mile mark, it happened.  I got passed by two females in my age group.  Shucks!  I didn't know it at the time, but until that moment I had been the leader on the bike course in my age group.  Dang it!  My thoughts went from "well, crap, it won't be smart for me to increase my pace at this point because I'm going pretty darn hard and I don't want to sacrifice having a strong run" moved to "there are still 6.2-miles of run that needs to be covered, right?"  I came in to transition to finish up the bike.

NOTE: Don't let anyone tell you this bike course is "pancake flat" unless your pancakes are lumpy and bumpy.

Bike Time: 1:14:23 (5th in my Age Group.)

Again, transition was quick and smooth.

T2 Time: 00:43 (Fastest in my Age Group.  Anyone interested in a transition clinic?)

On to the run!  It was wonderful seeing Big S on the course taking pictures with his new Snappy Cam app on his iPhone.  He was having fun and so was I!  <smile>  For those of you who don't know, my hubby who is affectionately known as Big S is a Physical Therapist at Grady Hospital.  I'm so proud of him for going back to school and changing his career in his 40s.  Because he chose to work at a hospital, he works a decent amount of weekends and doesn't always make it to my races.  At the last minute, his schedule was free and he decided to come down to Columbus to cheer me on!  YAY!

I made my way over the bridge to Phenix City, AL.  The next two miles were an out-and-back route along the Chattahoochee River.  It was shaded and really pretty!  I was smiling from ear-to-ear until I got passed by a girl in my age group.  Son (or daughter) of a nutcracker!  She looked super-strong and I wasn't under any delusion of running her down.  I only had one goal for the race and that was to keep a 9 minute mile pace on the run.  I was already keeping this pace and it was still early in the run.

On the way back to the bridge that took me back to Columbus, I was definitely feeling the fatigue from the swim, run, swim, bike and first part of the run.  I must have zoned out for a second because I caught the lip of the bridge with my foot and I fell to the ground, dropping my hand-held water bottle.  Oh shizz!  Luckily, there was no damage done!  I jumped up, grabbed my water bottle and kept going.  

I am so glad I took my hand-held water bottle for the run because the aid stations were few, far between and not well positioned.  For example, around mile 3, as I grabbed a cup of water to dump on my head, an athlete coming toward me also chest-bumped me as he grabbed his cup of water.  For some reason they had athletes who were coming and going reaching on the same side of the table for the cups.  <sigh>  Now that I knew this fact, I was very strategic as I approached the tables for more cups of water to dump on my head.

Unfortunately, the second half of the run did not have as much shade.  About the time I was feeling really tired and hot, I finally made the last turn on Broadway.  I could see the finish line in the distance.  I had to stay strong because I still had about a half mile left.  I could see Big S's bright blue shirt along the side of the course near the finish line so I decided to kick it in and finish up the race!  Yee Haw!  I was glad to be done!

SAME NOTE AS THE BIKE: This is not a flat run course.  There are inclines going up and down the bridge from GA to AL and back.  There are a few small rollers along the path in AL and there is a small climb around mile 3.

Run Time: 54:54 (7th in my Age Group, however I made my goal by averaging a 8:52 pace.)  

Total Time: 2:32:08 (4th out of 22 in my Age Group and 14th out of 81 Overall Females)

I am extremely pleased with my results.  This is the most difficult distance race for me because I go hard (ex. Heart Rate Zone: High 4) for the entire time.  Nutrition is very important for this distance.  I find it is difficult to take in nutrition while going hard.  For me, it must be achieved with liquid-only and must not be neglected over the course of the race.  If neglected, my run will certainly suffer.  Since I am not as strong as my competitors on the run, I need every advantage possible.  I felt good about my nutrition by finishing one entire 24 oz. bottle and half of another bottle on the bike.  I finished my 20 oz. bottle on the run.  I took a couple of cups of cold water to drink which was nice.

Regarding the race, I wish I would have familiarized myself more with the course.  I was unclear with the swim exit.  I was surprised with riding on the grass.  I was not prepared to get on and off the path.  I was not expecting the long stretch on Broadway to the finish line.  That was the price I paid by rolling in to Columbus late in the day and feeling too tired to scope things out ahead of time.

The race itself needs a few tweaks.  First and foremost, I was a little troubled by the fact that there was drafting along the bike course, however I never saw a USA Triathlon official.  I usually see at least one during the race.  When I reviewed the results, I didn't see any penalties listed.  I will be extremely disappointed if this ends up not being a USA Triathlon sanctioned race.  As USAT members, we only receive a ranking when we do (3) races per year.  I haven't had a ranking in the past two years.  One of my goals for this year was to do 3 - 4 races so I can get my ranking.  A bigger issue for me is the safety of the athletes.  When races are sanctioned by USAT, there are several steps Race Directors take in order to keep the race safe by USAT standards for the athletes.  I will follow up with the RD to confirm the details.    

All in all, I had fun.  I raced hard.  I loved having Big S at the race.  I enjoyed visiting Columbus, GA.

Next up: Lake Lanier Islands Sprint Triathlon on Sunday, September 29th!

Happy Training and Racing!

Tips for Training and Racing in the Heat - #5 Strategies for Post-Race!

You've successfully crossed the finish line!  Congratulations!  Now what?  Be sure to rehydrate and refuel as soon as possible.  Here's how:

Tip#1 - Grab a big bottle of water to drink at the finish.

If there isn't any water available, have a big bottle chilling in  your cooler, which you can quickly access by stashing in your car, strategically placing behind a tree or held by your significant other.

Tip #2 - Don't rely on post-race food.

I've been offered everything from nothing at the Six Gap/Three Gap Ride in Dahlonega, GA to BBQ Pork Sandwiches at the Kansas 70.3 in Lawrence, KS to gourmet salads at the Tri The Mountains Sprint in Blue Ridge, GA.  Since we are not able to place an order for a nutritious post-race meal, my suggestion is to pack one for yourself!  It can be as simple as a chocolate milk and peanut butter and jelly sandwich, packed in a cooler.

Tip #3 - Continue to rehydrate and nourish yourself throughout the day.

Keeping yourself hydrated and nourished right after your big race will make a big difference in how quickly you are able to recover.  

You are now armed with everything you need to know about training and racing in the heat!  There is no time like the present to get out there and embrace it!

Check out my past posts:

#1 Get Acclimated 

#2 Stay Hydrated

#3 Prepare for Your Race 24 - 48 Hours in Advance

#4 Strategies for Race Day 

Happy Training and Racing...in the Heat!

Tips for Training and Racing in the Heat - #4 Strategies for Race Day!

You've done all the right things leading up to race day.  Now, you are up and at 'em first thing in the morning...don't blow it!

Tip #1 - Bring an extra fluid* bottle to the race venue!

*Fluid means water mixed with electrolytes and carbohydrates.

If you like to be early to the race site on race day, you still might have two hours until the gun goes off to start your wave.  Bring an extra fluid bottle to sip while you set up transition and while you wait for the start.

Tip #2 - Wear a hat, not a visor!

A hat is perfect for holding ice.  What?!?!  For a lot of us, when we start the run, the sun is bright, the temps are higher and we are hot and tired.  Most aid stations will have ice.  When you approach the station, pull off your hat, ask the volunteers to help you fill your hat about halfway with ice, then place the ice-filled hat on your head.  The ice will melt and run down your head keeping you cool.  Another benefit if you have enough ice, your brain freezes and you forget what crazy feat you are trying to accomplish!  You can also dump your hat in cold water to get a similar affect.  One last benefit of a hat is the shade the bill provides.

Tip #3 - Use the rags and sponges provided at the race!

Again, many aid stations will have rags and/or sponges soaking in a tub of cold water.  Don't pass them up!  These icy rags can be tied around your neck to keep you cool.  Sponges can be placed near the neck and chest to cool your core.  You can also stuff one in your hat.  Then, these can be exchanged at the next aid station for a cool replacement!

Tip #4 - Keep shoes dry!

Wet shoes and socks cause blisters.  Also, no one likes sloshing through the run leg of a triathlon.  If you decide to dump water on your head, try bending forward so you don't soak your shoes.  Avoid running through sprinklers and/or hoses.  As much as I would love to have the kid in the neighborhood drench me with his Super-Soaker, I say "No, thank you".  Also, keep those rags and sponges toward the top of your body.

You now have four tips to help you have a fantastic race!

Happy Training and Racing...in the Heat!

Tips for Training and Racing in the Heat - #3 Prepare for Your Race 24 - 48 Hours in Advance!

It gets hectic the week leading up to a big race.  Athletes are wrapping up loose ends at work, buying last minute supplies and getting packed to go to the venue.  After all the training you just put in over the past several months, your race result could be sub-par if you show up at the start line tired, dehydrated and low on energy.  What a shame!

For your next triathlon this summer, prepare for the race at least 24 - 48 hours ahead by following these easy steps:

#1 Be sure to get extra sleep throughout the week.

#2 Eat nutritious meals at well timed intervals (ex. consume more calories before, during and after workouts, consume less calories during the times you are not exercising, etc.).

#3 Pay attention to your hydration and be sure your are drinking water and/or fluid with electrolytes and carbohydrates throughout the 24 - 48 hours leading up to your race.

If you can stick to these easy steps, you will be poised for the race result you deserve!

Happy Training and Racing...in the Heat!