Costa Rica Ironman 70.3 Race Report

All the FEELS!

     My job as a coach involves believing in the athlete, encouraging them, giving and receiving feedback while developing skills and helping the athlete unlock their true potential.  One of the true blessings of coaching is experiencing the athletes personal growth, through achieving their goals and concurring their fears. It is true that "life begins at the end of your comfort zone" 

  Below is Doug Kelly's race report that I am sharing with his permission. Very proud of these 2 who celebrated their honeymoon "PURA VIDA"

  *Coach Robyn

 "As far as the race, it was amazing and would suggest anyone who is thinking about Costa Rica 70.3 to do it. I felt really good and confident going into the race as the energy and the vibe of 1000's of spectators ( and I mean 1000's at the swim start ). The race was considered a national event so it felt like the entire country was there. Sunday morning 3:30 am the alarm clock goes off and my feet barely hit the ground before I am out of bed. We get our bags and head to the race start with a friend of mine that was driving. We get to transition and it is a mud pit ( ankle deep in mud due to heavy rain that apparently happens everyday there ). 

  Bikes are ready now and the energy is high, we head to the beach to settle down and meet several friends to hang out with for the next 1.5 hours. As we sit there I begin to fret about swimming in the ocean because of the jelly fish that have been an issue over the last week in the area. Now its race time........

 As my AG sets up at the beach, my heart rate begins to rise to 165 and I cannot get it down. The cannons go off and I walk to the water, again trying to get the HR down. I gently start swimming and after 100 yards or so I start to calm down and find my groove. That's when the first jelly fish sting came, then the second, then the third, for a total of about 20 stings. It was not a bad sting, just annoying, felt like someone pinching you on the face and arms. After I realized I was not going to die from killer Jelly fish I began to put in some work and enjoy the swim. The water was beautiful and a perfect 85 degrees. Coming out of the water was like a rock star, the entire beach and beyond was packed with people screaming shit in Spanish which I had no idea what was being said.

Costa Rica Swim

 I trampled thru the mud and carried my bike out of transition, mounted and began my journey. I felt really good on the bike but was unsure of what was ahead so I held back on the first loop. At mile 1.5 was the 1st hill that we had to climb and WOW. 15% grade and a little over 1/2 mile. I settled in for the next 56 miles. 

Thoughts on the bike =  it was really hard to get some power work between the amount of competitors and the rain. I took water and Gatorade at every aid station. I did not eat anything or take any gels. 

Off the bike to the run.

Coming out of transition 2 I knew what the first couple of miles of the run course held because we had ran it the day before. I started my pace and tried to settle in. It was already hot as hell and the sun decided to come out while on the run. Starting my run I felt better at this race than most races. My legs felt relative fresh, I am not sure if it was because we were racing in paradise or that I have an awesome coach that is already whipping me into shape. I began to dump water and ice in my FX hat to try and keep me cool. My stomach felt good, breathing was in check. I ate bananas at every aid station ( The bananas were amazing, seriously came from the trees to the aid station table ). 

At mile 5 or 6 the heat started to get me and I had to slow down a bit. I came in the last mile which was my favorite because you get to run along a trail next to the ocean which is shaded by palm, banana, and mango trees. It spits you out on the beach for a short run then to the finish shoot. At that moment all the emotions hit me and I almost lost it. This was it, we had been talking about this and dreaming of this for so long, planning, researching, and this was the end of the race.

 I seriously did not want the race to be over.. 

All in all I felt I did my best on the swim, held out on the bike a little due to not having a clue what the course was like. I wish I could have pushed a little harder on the run. I would like that to be my focus is feeling so much more confident on the run and able to hold a good steady pace. 

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