Race at Red Oak

Over the 4th weekend my family made the annual trek down to Willburton, OK to visit with family and participate in the Red Oak 5K. OK...I have to admit, it is a little town in the middle of no where, Oklahoma, but don't be fooled by little towns...many times they put on great races! For a whopping entry fee of $10 here's what you get: 1) entry to a good 5k race, 2) kids race to follow 5K, 3) award medals, 4) course aid station, 5) water + fruit at finish, 6) biscuit and gravy breakfast at local church,& 7) race t-shirt. So my point in all of this is that there are still plenty of races out there that can provide a good event for a small entry fee. Don't get me wrong...RDs need to make some money, but some of these folks are dragging us racers across the financial coals! So do a little searching and you can find great races for a great price!

More From the Alps...

Kristin continues here journey through the Alps...here is more of her story...

In this case, the sheep weren't kept off of the path, and, well, you can see what one had to ride through...My bike looks surprisingly clean (but it does not smell clean!!!), because this is at about mile 190 of the 213-mile trip... I'm in Greetsiel, which is a seaside town. This is what the dike looked like: on the far left, the paved bike path/maintenance route, then the ridge (and a gate, behind which sheep were at pasture). On the far right, the darker green is actually land that the Germans are building into the sea. It's sort of a marshy plain, and will eventually become additional pasture land. To the right of it is the water of the North Sea. I was excited to see my trip log hit 300 km, so I took this photo while going about 18mph. Sort of cool, huh?!! I went 344 km total= 213 miles....

3SF Athlete in the Alps

Kristin Kopp is touring the Alps right now...here is a most recent report from her...enjoy!

This past weekend, I rode 100+ miles on Saturday and Sunday. Roughly, if you look at a map of Germany, I rode from Oldenburg to Wilhelmshaven the first day, and from Wilhelmshaven to Emden the second day (took the train back to Oldenburg). This is all in the most northwest corner of Germany, along the coast of the North Sea. It was beautiful and amazing! My biggest problem was a knee issue - I made the brilliant decision of taking my new shoes (that I mounted the cleat on myself just moments before leaving...), and had luck with one foot (no problems at all), and worse luck with the other (but I kept adjusting the cleat until the pain went away - at least, I think that it is fixed, but I won't know until I ride for a long time again).

Anyway, this bike route is well-marked and goes along the dike on the North Sea. They have built a dike that goes along the whole coast, a sort of ridge that is man made. There is always some kind of path on top of the ridge, and usually, there is a road on the land side, and sometimes, there is also one right along the coast. The thing is, they double task: the dike land is used as pasture land for sheep and cows, and the bike paths/dike maintenance roads run right through the middle of the pasture land. You basically open a gate on one end of a farmer's plot, and close it behind you, then you ride through his field, and then open the gate to the next guy's field. This means that you are riding in the "cage" right alongside the animals - and right through their dung. Pretty cute on the one hand, pretty stinky on the other. My bike is now covered in manure, and smells pretty badly....all for now

Remember Why We Run...

This past weekend, I had the fortunate experience to be a pacer for the Hospital Hill 1/2 Marathon in KC, MO. Over the years I have done more training miles and races than I wish to remember. I have had great races and races I would rather forget. But this past Saturday I was reminded as to why I run. As myself and my pacer partner set the tone for the 1:40 runners I realized the goals others had...the achievement they wanted to accomplish, and I was humbled by the fact that I was the one who would help them accomplish this goal. During the course of the 13.1miles our group became smaller, but more compact. We pulled together, tightened up pace and pushed through fatigue. After crossing the FL, numerous runners said "thanks" and "good job." Honestly, this day goes down in my book as one of my BEST days. The friends I made over the run, the goal we all accomplished together, and the realization that we were stronger as a group verses going at it alone helped me remember as to why I began running in the first place.

Running produces life lessons...having a "pace group" is a blessing when things get hard...it teaches you that patients in the beginning and persistence in the end will help you find your best results and that along the way you can meet others who will help you achieve your goals. So in part this is why I run...not for glory or for my next PR, but for contentment...in some strange metaphorical sense it helps me remember my place in life and it reminds me to be humble and enjoy the journey more than the outcome. This is why I run...

Back to Blogging!

OK...so I am a "blog slacker." But believe me, it is not b/c I am just sitting around twiddling my thumbs. Many exciting things have been happening. We have 6 kids clinics this summer and will be headed to Des Moines, IA for the clinic in June. See the 3SF website for details on the clinics. We held our 1st summer group WO in May, had athletes racing early IMs this year, plus my family is moving so we are trying to sell a house, buy a house and move...so there is my lame excuse as to why there has been no blogging since December...but I hope as my family gets settled down I can become a faithful blogger. It is just so hard...what to do with my free time...blog or swim, bike, run?? Hmmm...that one I think most of you already know the answer!

A Clean Bike is a Fast Bike!

Many triathletes and cyclist alike neglect their rides...they go weeks, even months without cleaning their ride. I see many of my athletes out riding dirty bikes. Here are a few basic cleaning tips to follow. The off-season or a cold winter day is a good time to clean up your ride. It will save you time and money, and can even make you faster on race day.

1. Check your brake pads - I recommend replacing them about 1x/season and more if you ride in wet weather or dirty conditions. After each ride it is very easy to remove the wheels and simply wipe the grime off the brake rim strips and brake pads. This can help you increase the longevity of your brake pads and increase brake responsiveness.
2. Drop your chain - Remove your chain from the chainring and spin your cranks slowly. If they spin easy and freely, then you are good to go, if not or if you hear grinding take it in to the shop for a bottom bracket overhaul. Again, if you simply wipe down your BB and clean your chain after each ride you can prolong your BB and decrease pedaling resistance.
3. Flip your bike - Turn your bike over and inspect the BB and down tube. Wipe all grit and grime from the area. Inspect it for rust or dents.
4. Don't use water - I never use water to clean my bikes. I prefer Simple Green. It is biodegradable and nontoxic. It does a GREAT job of cleaning and will easily remove dirty lube which can break down the components on your bike.
5. Feel up your rubber - OK...keep your mind out of the gutter! I 'm talking about checking your tires! Look for cracking in the side walls or a flat surface on your tires. If you ride your bike on an indoor trainer, I recommend removing your racing tires and replace with a cheap tire while using the trainer.
6. Spin the hub - Be careful not to over tighten the clamp on the trainer. This can bend your quick release. Spin the wheel...if the hub spins smoothly good...if you hear grinding or it is bumpy when you spin it, time to replace it.

Following these simple tips and checking/cleaning your bike after each ride can make you a slight bit faster, reduce the need to replace parts, and make you look better when you are out there doing what you do best!

Multisport Fitness Using Alternate Modes

Weekly I receive emails from athletes who are concerned about not being able to complete prescribed workouts on their training schedule. They are concerned about maintaining their fitness levels when they are not going to be in a place where they can get in a swim, bike or run. Truth is, especially during the off-season, that alternate forms of training can be very beneficial and help an athlete maintain fitness and even build higher levels of fitness. So much of successful multisport racing is based on aerobic efficiency. Theoretically, aerobic fitness can be achieved using various modes (types) of training. So if you are not able to get in a swim, bike, or run...that's OK...don't lose sleep over it. Try other forms of exercise such as circuit weight training, fitness walking, various cardio equipment, skiing, hiking, snowboarding...basically the options are limitless. The key here is selecting an alternate form of training and maintaining consistency/frequency, and then get back to your prescribed training when you are capable!