Qualifying for Ironman 70.3 World Championships Chattanooga Race Report

Ironman 70.3 Chattanooga 2017 Race Report

As a Chattanooga local, I'm tickled to have WTC events in my front yard. When Ironman Chattanooga was first announced, it felt like Christmas morning!! Now we have a World Championship race in September! It's an honor to share a race report written by Connie Roberts, a member of Team FX Multisport. Congratulations Connie! You are going to Worlds!!

Connie executes every workout with precision, every day, no excuses. She did the work & now she is rewarded. There is no "easy" button in the process, it takes time, patience & trust. That combination, along with consistency is the magic sauce. We are very proud of you Connie!

Coach Robyn

CHATTANOOGA IM 70.3

Fall of 2016 I met with tri coach Robyn Wilham to discuss 2017. We spoke of me attempting to qualify for Worlds in Chattanooga September 2017.  A somewhat farfetched dream but then again nothing to lose and I thrive on having a goal. My desire… to go from completing to competing.

Race weekend was here. Weather forecast not in our favor but we all race in the same conditions. I felt mentally prepared. Close friends were in town for a few days, which kept me loose and relaxed. I had a solid plan for hydration, supplements, and nutrition in place.

Race morning and no rain coming down. Arrived early at transition and got everything set up. Of course I saw friends that were racing which makes the excitement level elevate a little. Met the FX Multisport team at our tent and off we went. At the swim start I gathered with my TRIbe, which is a super fun loving group I have trained with since 2015. Their craziness keeps me relaxed. Announcement was made that swim course would change to a down river swim only. I was fine with that as swimming is my weak link.

SWIM: My breathing was more controlled than at my previous IM 70.3 in FL, but I still feel I fight this somewhat. Sighted more frequently, which helped me swim the course better. I definitely used the tips that Jenny Leigh Smith had given on our practice course swim the week before. Typically, on the swim I just want to get through it. This was really no different but it was not as painful to get through.

SPLIT NAME	DISTANCE	SPLIT TIME	RACE TIME	PACE	DIVISION RANK	GENDER RANK	OVERALL RANK
Total	1.2 mi	00:20:17	00:20:17	01:03/100m	34	256	859

T1: Smooth and steady. Had powder in my socks but should have had some there to dust on my feet.

T1: Swim-to-bike

00:05:23

BIKE: Pre-race I told myself to be careful not to burn out my quads so I would have legs for the run. Accomplished….avg power 166. My cycling felt fantastic. Strong. Fast. Passing many and getting passed by some. Nutrition: UCann around 20 miles and began taking gels after climbing Anderson. Maybe because of the change in swim but the bike course seemed more congested than the previous years in Chatt. I truly do not feel I would change anything on my bike. But always want to get stronger/faster.

SPLIT NAME	DISTANCE	SPLIT TIME	RACE TIME	PACE	DIVISION RANK	GENDER RANK	OVERALL RANK
Total	56 mi	02:35:55	03:01:35	21.55 mph	15	101	508

T2: Feel this one I should have been faster on. I did change my socks out in order to have dry socks for the run. Took in 1 gel.

T2: Bike-to-run

00:04:23

RUN: I felt so strong and dialed in when I started my run. But started out too fast and tried to reign it back in some. First half of run was very solid; however, I was not able to do the negative split. This is an area where I need to work hard. When it became difficult I kept remembering what Robyn said about setting small goals…get over the bridge, get the next mile, get to the next aid station. James gave great advice regarding posture check when I felt my head and shoulders drop. Did get 1 cramp in left calf at end of Veteran’s bridge on lap 2. Feel there is lots of opportunity to improve in my run.

SPLIT NAME	DISTANCE	SPLIT TIME	RACE TIME	PACE	DIVISION RANK	GENDER RANK	OVERALL RANK
Total	13.1 mi	01:50:09	04:56:07	08:24/mi	12	110	427

FINISH: I knew I had raced my best race. Are there areas to improve? Certainly. I was super pumped with my time. Although I knew others in my age group were ahead of me I went to Awards/Roll down just in case.   And it happened. I’m in!! I’m in Worlds!!

Side note: During the awards the competitor in me was calculating how much time I need to shave to get on the podium ….5 min.

CONNIE ROBERTS

OVERALL RANK: 427

DIV RANK: 12

GENDER RANK: 110

GENERAL INFO
BIB	1612
Division	50-54
Age	51
State	TN
Country	USA
Profession	---
Points	3273

RACE SUMMARY
Swim	00:20:17
Bike	02:35:55
Run	01:50:09
Overall	04:56:07

Cycling Heroes Save Life with CPR

     Recent events have inspired the writing of this blog post. Here is why everyone, especially athletes, should know how to perform CPR or Basic Life Support. One never knows when they may be in a position to help another, or save their life. This past weekend, Coach James put his life saving skills to use.

     Below are the words of a fellow cyclist, medical doctor & friend Dr. Christopher Haddock M.D.

Photo Credit Brad Delay. Compressions until AED arrived

     "The word hero gets thrown around a lot nowadays. But today, two of my friends and colleagues were truly heroes. Brad DeLay and James DeLong were riding their bikes with a group of Dalton Area Cyclists up Fort Mtn. in Murray County Ga. After spending 40+ minutes climbing over 2000ft in 8 miles they hit the turn around spot.

     Once there they witnessed a man visiting the park collapse in full cardiac arrest. He was pulsesless and apneic. Brad is a family med doc and James is an RN who spent years working in a cardiac unit. Despite the overwhelming fatigue from the climb, they immediately went to work and provided basic cardiac life support (compressions, etc) for fifteen minutes before an AED could be brought to the scene. Miraculously, the first shock from this device got a pulse back. After being down for 15 minutes this is extremely unlikely.

     Thanks to the actions of these two heroes, whom I'm lucky to count as friends, this man is now in a local hospital completely conscious and talking. Kudos to you two. Proud to know you." 

A 2nd chance at life!

     The good news is, the gentleman who they revived, is alive and well. Thanks to Coach James, Dr Brad DeLay, Douglas Kerns, Chip Whitherow.

Learn to use an AED

This is why everyone should know how to perform CPR and how to use an AED.

Click Here to Watch the News Video

Core Strength Circuit for Triathletes

Triathlete Specific Core Strengthening Circuit

  Triathletes, runners & cyclists, spend majority of their time training the three disciplines: swim, bike & run. Far too often, we see athletes who are injured in some way, most often from overuse and poor bio-mechanics that could be prevented by developing their core strength. With weak core stabilizing muscles, it won't matter how fast you can swim, bike or run if you are injured. Also, a strong core will allow you to transmit power more effectively and generate a stronger forward motion (which equates to faster race times!!!)

   This routine is meant to strengthen muscles specific for triathletes and transfers directly to the swim bike and run.
   Before any gym session, this is a routine that I give my athletes to perform to fire up the core. This can also be done before any swim, bike or run session. It's best done in the morning, as we all know how the day can slip away & the motivation is harder to find the later the day gets.

   Do this routine 2-3 days a week and you will quickly start to feel noticeable gains in your stability, balance, strength and power. Once the foundation is developed, you can start adding plyometric moves into the routine, further strengthening power output and speed.
   This is a routine that I have been doing for years. It was shared with me by my friend and fellow Ironman coach Steven Bentley. Now it is my pleasure to share it with the athletes whom I coach because it is THAT GOOD! One time through the circuit takes about 8-10 minutes. 

How to Perform the Routine

Warm up for 5 minutes with easy jogging, jumping rope or stationary bike.

Use a watch and do each exercise for 30 seconds

Alternate between a strengthening exercise and a core exercise.

Be sure to contract your core by pulling your abdominal muscles in toward your spine.

Focus on keeping your glutes and groin tight throughout the routine

Start with doing 2 sets & progress to 3 sets of the routine done 2-3 times a week.

Here are the Exercises to Do

1. Single leg standing squats (30’)
2. Stiff arm over ball (30’)
3. Medicine Ball Chop (1”)
4. External Oblique Twists – feet on ball (30’)
5. One-Legged drop lunges (1”)
6. Push ups  (30’)
7. Right Leg Hip Flexors/Extensors (1”)
8. Left Leg Hip Flexors/Extensors (1”)
9. Superman  (30’)
10. Rear Rows on Physio Ball (30’)
11. Hamstring curl on ball (30’)
12. Jacknife (30’)

Demonstration Video

(It's ok to laugh :)

I made this video a very long time ago!!

Definitions or Exercises

Single Leg Standing Squats

Do as many as you can for 30 seconds on one leg, then switch to the other leg.

Stiff Arm over Ball

Basically a plank on a medicine ball. Clench all the muscles tight for 30 seconds.

Medicine Ball Chop

Medicine ball in hands, take from over head of one shoulder across body to opposite side lower leg & back up as many times as you can for 30 seconds, then switch sides.

External Oblique Twists

Push-up position, shins on top of physio ball. Rotate at hips, stacking feet upon each other.  Hold the position for 2 seconds then rotate to the other side. Working core & balance.  

One-legged drop lunges

Use a bench to rest one leg behind you, weight on other leg. Drop into a lunge, careful to keep knee aligned with foot, raise back up & repeat. Switch to other side.

Push-ups On Physio Ball

Push-ups can start on the floor & progress to using hands on the ball as you get stronger as this forces you to engage your core more.

Hip Flexors/Extensors

-Flexors

Attach weight machine cable or physio band to your right ankle.  Walk away from anchor point until you feel tension in the cable/band.  Stand on left foot and drive right leg forward and up leading with the knee.  Hold this position for half a second then kick right foot forward hinging from the knee and drop leg down to the ground before returning to start position to repeat.  Do this for 20-30seconds then spin around facing towards the anchor point to do extensors.

-Extensors

Facing towards the anchor point with cable/band attached to your right ankle walk backwards away from anchor point till you have tension.  Standing on your left foot drive your right leg backwards as far as you can while standing upright.  You should really feel this in your right glute muscle.  Hold the contraction at the back end for half a second then return to starting position to repeat.

Switch legs and repeat

Superman

-In table top position, with your hands and feet on the floor extend the opposite foot and hand as far forward and back as possible.  Hold for 2-3 seconds then switch sides.  

Rear Rows on Physio Ball

-With feet on the ground and chest on the ball raise your hands out to the side and back slightly while holding light dumbbells or pulling physio bands.  You can keep your elbows bent on this movement.

Hamstring curl on ball

– With your upper back on the ground and your heels on the top of the ball extend the ball out away from your body, hold for a second then bring back towards you as close to your bum as possible, hold for a second then repeat.  Keep hips as high as possible at all times.

Jacknife

In push up position with ankles on physio ball, contract you abdominal muscles, raise your hips bringing the ball towards your chest, then lowering your hips back to plank and repeat.

Stay Strong!!

Coach Robyn

Running Efficiently with Focus on Stride Rate

This weekend, Team FX Multisport enjoyed a group workout. We rode a nice 40 mile group ride followed by a 3 mile brick run. During the workout, I was able to set eyes on each of the athletes and provide feedback on their cycling and running technique. These observations prompted me to write this blog article specific to running. I hope that someone finds it helpful. There is nothing technical about how to run efficiently. I do not use fancy power meters or pedometers. Running is something the athlete should feel, in their body, mind & soul.

Running Efficiently

As runners, we all want to run faster, without injury.  The big question and highly debated topic on everyone's mind, how do we do that?  Let's discuss two factors that determine speed; Increasing,

1: Stride rate (the frequency of your stride, or how often you take a stride)

2: Stride length (the length of each stride across the ground)  

Athletes often find that trying to increase both at the same time, is too stressful. The heart rate spikes and while initially you may run faster, it is short lived. If a runner feels it is difficult or frustrating, they give up the attempt & revert into their old habits. Running efficiently is a process that takes time to develop proper technique. The body must adapt to the stresses (adaptation) of change.

 

Stride Rate

So to simplify, lets talk about stride rate first; the foot turnover or cadence. We want to establish both proper running mechanics and aerobic efficiency.  Aerobic efficiency is extremely important because it allows runners to hold on to their new speed for longer periods of time.  How does stride rate affect running mechanics?  Running with a higher turnover (stride rate or cadence) allows runners to:

-establish a slightly forward leaning body position, (better)

-produce a foot strike position closer to the center of your foot, (better)

-use less energy per stride, (efficient)

-decrease ground contact

-decrease vertical oscillation,

-increase forward propulsion

Adaptation

During the initial base building phase, I recommend focusing on stride rate instead of speed to build a solid foundation. This will allow for gaining running speed in the future decreasing chance for injury. Initially, you will have to run slower.  Adaption is a process that takes time, It will not happen over night.  The aerobic system will also adapt, heart rate will be higher at first until adaptation takes place.  

A Higher Cadence

A higher cadence or turnover can change your running form in many ways. To begin:

a) take with more steps in the course of a minute without increasing your pace

b) shorten your stride length  

The most efficient & best way to start this is to practice on a treadmill. Set the speed on the treadmill so you can focus on stride rate.  The constant speed in effect ensures that an increasing stride rate will result in a shorter stride length. Several benefits will occur: this shorter stride length will bring your foot strike more beneath your body allowing you to run more center foot, use less energy per stride and reduce ground contact. If this is a new practice, it can be aerobically challenging. So don't push it, let the run feel as easy as possible at first. To establish a new running fort & initiate change, you will want to focus on this higher cadence during all of your runs until your cardiovascular system has adapted. 

Our goal cadence should be low 90's. You can count the number of time one foot hits the ground in one minute, if you don't have a fancy cadence monitor. If you are already running with a cadence in the 90's (or 180's) if counting bilateral, then kudos to you. Once that is established we can work on strengthening & pacing. That development comes later in the training cycle when we work on hills & speed.

Final thought, if you are not already running with a high cadence, it is definitely worth thinking about & incorporating into your run practice. Get on the treadmill, shorten your stride, increase your stride rate & run smooth and easy until it is natural. Think about being quick & light on your feet. Bring your shoulders back, chin up & run with proud posture. If you practice it in training, you will run faster & stronger & more efficient on race day.

Happy Running, Coach Robyn