Posts filed under Exercise

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.

Carlsbad Duathlon

Run Bike and Run again...

The Carlsbad Duathlon has come and gone. As always, I had a great time and I am so happy to finish with no injuries or regrets. I am already training for my next event in July.

Check out my lists of what I loved, my "not so much" list and training tips for those considering a multiple sport. Oh and next time, someone gotta let a gurl know...I tried out a new headband that covered my entire head and let me tell you, it did NOT help my overall aesthetics this go-round. Hey, I gotta look CUTE! LOL! Thank the Lord for my team gear.

LOVED

  • The course was fast. 
  • The duathlon contained a small group of people, both men and women.
  • I loved that I ran stronger, after the bike, in this event than I did my last event.
  • I placed 4th overall female. 
  • The weather was perfect. 
  • I love being around other runners, swimmers and cyclist. It was great to see my friends out there competing and cheering each other on!

NOT SO MUCH

  • Not a completely flat course
  • Transition to bike was good but the start of the bike, not good. It was up hill.
  • I need to be faster on the bike. I need more bike training. 
  • The duathlon course was not easy to understand. 
  • I was not happy that the three ladies in front of me were in MY age category! LOL!

TRAINING TIPS

If you want to be good at this event, it's important to be strong. Strength training 2-3 times a week is A MUST.

Brick training is necessary to prepare your body from transitioning from the BIKE to your RUNNING FEET.

Track workouts are beneficial in improving your speed and maintaining your race pace.

Here is your Brain on Exercise

5 Ways Exercise Helps the Brain

When you feel slow, tired and unenergized, check your schedule, did you get a workout in today? 

As an athlete, trainer and worry-wart extraordinaire, I already know exercise is good for the brain! Exercise releases endorphins and hormones that help improve brain function. There are actually 10 hormones that have a direct physiological effect when a person is exercising. Your brain is always at work, so why not exercise so it can work at it's best.

 

Here are 5 ways Exercise can Improve Brain Function

Increases Your Focus

When you exercise on a regular basis and you have a goal in mind, you are disciplining yourself to focus. Focus is bringing attention to one particular thing and that "thing" is YOU! As you see yourself improve, the focus you have created can be harder and harder to shake off and that's good!

www.pexels.com

www.pexels.com

Makes You Happier

I don't know about you but when that workout is over and I have survived, I am very happy! Last week, I did my first real track workout in 20 years! When I saw what I had to do, I almost walked back to my car. I did the workout and I walked away happy. When exercising, endorphins are released from the pituitary gland in the brain and act as a pain killer. 

Increases Resilience To Stress

When you workout on a regular basis and exercise becomes a huge part of your lifestyle, there is no more room for a lot of stress. As mentioned above, you are releasing stress fighting hormones every time you work out. Also, as you see your body change, all you care about it feeling better and being at your best. Exercise builds you UP mentally and stress is reduced significantly.

Improves Your Quality of Sleep

If you have a terrible time falling asleep, workout at medium to high intensity. Sometimes we do "just enough" to say we worked out. I have to tell you as a trainer, if you are not getting proper rest, you need to "up the ante" when working out. Always check with your doctor first but don't cheat yourself. Get  good solid workout in and GET SOME SLEEP!

Lowers Your Risk of Dementia and Alzheimer’s

When you exercise a chemical in your body known as the brain-derived neurotrophic factor or BDNF, stimulates the growth and increases the number of brain cells. The more you exercise the more BDNF you produce which helps with memory function. It's easy to chill and live a sedentary lifestyle because it's easy. Everything you need is right there in the palm of your hand thanks to technology. GO OUTSIDE, be around people and build your BDNF so you won't forgot who you are those who love you!