Posts filed under Exercise

What now? OFF SEASON Training

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For me and many other multi-sport athletes, the 2018 duathlon/triathlon season is over, so now what? It’s time for plan B. Did you know the “off-season” is just as important as the season itself? Burn-out and getting the post-race blues are real, so I have listed 5 things that will keep you motivated and excited for the upcoming season.

Here are 5 things you can do during the “OFF-SEASON”

  1. REST. No, wait…S L E E P! If you are serious about your sport then you are serious about your training. As soon as the season ends C H I L L for a bit. If you can stand it, rest for one full week, maybe two. Give your body time to rest, recover and recharge. Sleep is perfect for that. Add a couple of hours a night if you can and let your body like you again.

  2. REFUEL with REAL FOOD. I know when I am in training and preparing for an event, I am watching EVERYTHING I put in my little body. So, when I take a break, I eat what I want, pretty much, when I want. Unless you are under strict orders from your doctor, allow yourself to let go and EAT!

  3. CROSS TRAIN. I know some of you just CAN NOT sit down and chill. I get it! So, cross train. Hit the gym, take up another sport that is not too hard on your body. I have a girlfriend who runs 5Ks each month until tri season starts again. Another takes up yoga and strength training. Me? I follow a strength and flexibility program to help prep me for next season.

  4. WRITE DOWN NEXT SEASONS GOALS. This is a great way to stay motivated and provide a clear path for your upcoming season. Write down the things you want to improve (time, technique and/or overall performance). I believe when you actually write down your goals there is a real connection of what you want and how you’re going to get it. So, start writing and start doing!

  5. STRETCH and “YOGI IT OUT”. Yoga and pilates are a great way to stretch out tight muscles, realign your body and mentally relax. In season, I can bet money many of my fellow-athletes do not stretch enough. How do I know? They are the ones who are always injured or limping. Yoga/stretching increases flexibility, improves athletic performance and prevent injuries.

Take your OFF SEASON seriously. Get the rest your body wants, train smart and enjoy life. Trust me, your body will thank you for it. ~Nicol is NASM and PES Certified

Water Wednesday Fitness Tips: "Keeping Your Water Bottle Loaded"

HYDRATE. 

When pushing through a tough workout hydration is key. Water, in particular, prevents dry mouth, headaches, keeps joints lubricated and muscles oxygenated. Water is the medium for most chemical reactions in the body, especially metabolic reactions involved in energy production. Daily water recommendation for men is 3.3 liters a day (or approximately 13 cups) and for women, 2.2 liters a day (or approximately 9 cups) . If you are active...keep it coming!

If you are not sure you are getting enough water, check the following. Are you experiencing little to no urine, dry mouth, sleepiness, confusion and/or extreme thirst? If so, start filling up that water bottle and keep it by your side all day, every day! 

When exercising for 30 minutes or more, I recommend drinking water every 10 minutes to keep you from over heating and energized. Drink up and have fun! 

Posted on November 27, 2018 and filed under Exercise, Fitness, Fitness Tip, Personal Training.

The End of a Season

I can not believe the San Diego Triathlon/Duathlon season is over. I actually finished over six sprint duathlon events this year. My goal was to complete one event each month and I did it!

If you are following my blog post, the last race of the series was the Mission Bay Triathlon/Duathlon event which was the first triathlon event in San Diego. There were so many awesome competitors out there, old and new. Everyone brought amazing energy to the course.

Remember, when one season ends, another season begins.

Here are 5 things I learned during this amazing Duathlon Season

I CAN DO IT. I always knew I could do a duathlon but I wasn’t sure how competitive my body would allow me to be. In the past, I competed in just one or two duathlons a year, NOT SIX! It was challenging but the training kept me on my toes and wanting more.

I AM STRONGER THAN I THOUGHT. Near the end of the season, I became much stronger. I altered my workouts to assimilate brick workouts. I didn’t have a lot of time to really train like I wanted to so I altered my workout program. It’s not always good to train yourself but I know what muscles needed to be stressed for competition and, let me tell you, I stressed the hell out them!

IT WAS NEVER ABOUT THE WIN (kind of). It was nice to win an event or two but if I didn’t, I was AOK with it. Why? I felt like I finished something I started and I learned A LOT about myself at each race. Remember, live, make mistakes, learn and do better next time.

COMPETING IS BETTER THAN A “QUICK FIX” DRUG. While pushing through this competitive season I was also working through a difficult divorce, anxiety and depression. Let me tell you, doctors are quick to prescribe antidepressants and other drugs to numb the pain. Um, no thank you! Did you know that exercise is one of the best ways to fight anxiety and depression? You don’t have to run a marathon just start moving and stress the body. Get your BUTT MOV’N!

SURROUNDING YOURSELF WITH LIKE-MINDED PEOPLE FILLS UP YOUR SPIRIT. When you surround yourself with other supporting athletes, your spirit is filled with a lot of goodness and positivity. You train together, share goals and encourage each other to KEEP GOING and I have to tell you, when you have people who genuinely like to see you succeed, you can not fail.

All-in-all, I had an amazing FULL duathlon season here in San Diego and I can not WAIT until next year! To all the runners, duathletes, triathletes and training partners…have a great rest of the year and thank you for being in my life.

 
 

Rock The Bay Triathlon | Duathlon Event

Another race down and one more to go before the season ends. Rock The Bay San Diego Triathlon was a nice, challenging race. Loved it! The course was simple and straight-forward. Next year, if you decide to do a KOZ event for the first time (beginner) do the Solana Beach Tri|Du event in late July. If you can not make that event, Rock The Bay would be my second suggestion.

Of course, I participated in the sprint duathlon this weekend. The sprint duathlon consists of a 1 mile run - 10 mile bike - 5K run. For me, it is such a challenge and keeps my mind moving the entire race.

The course for Rock The Bay was pretty easy with a few exceptions. There was only one turn that was a little too tight and part of the road for the bike was SOOOO bumpy and rough, I think I did AT LEAST three “wheelies” just to avoid a flat tire.

There were only 31 participants in this particular event but nearly 900 participants overall.

I love these multi-sporting events because it brings so many people together. Like running, everyone has a reason why they participate and for some, it’s simply to challenge themselves mentally and physically. It’s like going to a rock concert and all the athletes are rock stars because they not only ran, they jumped on a bike or swam in the ocean. It amazes me every time!

After each race I check my time, think about how I felt and ALWAYS try to learn from my mistakes. My first lesson on Sunday was the first transition. It sucked! I thought I was organized but I wasn’t. I spent WAYYYY too much time in transition messing around with my shoes, helmet and hat.

The next lesson came from the bike. As I mentioned before, parts of the road was very rough. My back wheel got caught in a crack in the road, the potholes were so big, bad or packed all wrong I literally lifted my bike over the terrain! It was crazy! I was little scared too. LOL! No, seriously.

The third lesson, I will not doubt myself again. I saw an opportunity to beat someone, a man, who beats me every time. I was too scared to make a move too soon, so I waited. Once I found a little confidence, I gradually picked up the pace and when I was ready, I took off and I got him! LOL! If I would have made the move sooner, I could have shaved off time lost in that first transition. But, it’s all good!

So, there you have it! I have ONE MORE race of the season and I will be ready. What a year it’s been and I am so happy I made duathlons a significant part of 2018! I hope this inspires you to get out there and find something you can do athletically. Remember, being an athlete is anyone who moves and challenges themselves mentally and physically.

RESULTS: 1st place overall female | 1st place age division | 4th overall men and women | 1:02:57

PROUD TEAM MEMBER OF HEREVOLUTIONS 2018

SD TRI SERIES

KOZ EVENTS

San Diego International Triathlon Relay

 
 Ondry Leavitt-swim | Martina Maddox-bike | Nicol Hodges-run 1st Place Women 4th OVERALL RELAY TEAM

Ondry Leavitt-swim | Martina Maddox-bike | Nicol Hodges-run 1st Place Women 4th OVERALL RELAY TEAM

 

My duathlon training continues.  This past weekend I participated in my first Triathlon "RELAY". The last time I ran a relay was Big 12 Championships back in 1991? or 1992?. Let's just say, it's been a minute! The distance for this event was a 1K Swim, 30K Bike and 10K Run. I, of course, ran the 10K and I have to say I was a little NERVOUS. There were a total of 12 relay teams and, I THINK, 5 all female teams.

I was nervous about the run because I wasn't sure how long I could hold a fast pace for a full 10K run. I did surprise myself by clocking a 7:34 minute pace and my team won the female category! The ladies and I placed 4th overall! So, that was pretty exciting! 

While running the 10K, I mentally broke the race down mile by mile and chased a lot of ponytails. I felt really strong and I kept telling myself "do NOT slow down"! 

The athletes that did the full event on their own, I have so much respect for. It's not easy to jump on a bike after a 20 minute swim and then switch out of your bike shoes into running shoes and run like the wind after being on the bike. So, the pace is different, the mentality is different and it's challenging in a good way! 

When competing in endurance races, it takes a toll on your body...quickly. Here are a few suggestions that I recommend AND have worked for me.

5 THINGS TO DO POST-EVENT #selfcare 

1. Protein. Your muscles need protein and oxygen to rebuild and recover. Yogurt, smoothie or your favorite protein powder will do the job.

2. Vitamin C. Your immune system breaks down after every endurance event. Vitamin C builds and repairs tissue. Talk to your doctor first but it's a great way to keep you on track and in front of those minor colds after a big race. 

3. Massage. Oh my goodness! Your muscles will L O V E you post race if you can get a massage. This is a great way relax muscle tissue, improve circulation, remove toxins and improve your range of motion.

4. Pedicure. Not only is this a great way to get good looking feet, it also helps improve blood circulation in the feet and calf muscles. Your feet and legs take a beating when competing, say "thank you" with a nice pedicure.

5. Hydrate. Before, during and after an event DRINK WATER. You lose so much water while racing. To prevent muscle fatigue and de-hydration, you need to drink as much water as possible post workout. 8-10 cups a day on average, athletes 10-13+ a day.