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.

GLOBAL SPORTS BRA DAY...JUNE 24TH

 
 

TOMORROW is GLOBAL SPORTS BRA DAY and it's still CHILLY in San Diego! SDIT is also happening and I am a part of a TRI-RELAY team with TEAM HERevolution. Of course, I am going to be the runner in this mix and I have to say, I am nervous! Running 6 miles isn't the problem but running a good time is what I am worried about. So, I will be doing some praying, meditating and some positive thinking for tomorrow's race. What do you do when you get nervous before a race? What's funny about me being nervous, I haven't been this nervous in years...BUT...I am ready! So, bring it on SDIT relay teams! LOL!

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.

REST and RECOVER

curly-haired-woman-bricks_4460x4460.jpg

The older I get, the more I appreciate rest and recovery days.  Again, I appreciate them, I don't necessarily like them. For me, missing a day of training just doesn't feel right. I'm afraid I will fall behind or not be able to perform at a competitive level. Most importantly, my day feels incomplete if I "miss" a workout. Yes, these are my issues.

Yet, I have learned over the years that rest and recovery days are just as important as a good training day. When your legs feel heavy, your arms feel limp, your body isn't performing at a certain level, it's time to rest and recover. When training for any sport (even for a healthier lifestyle) it's important to listen to your body and take action.

resting-on-basketball-court_4460x4460.jpg

 

FOUR reasons to REST and RECOVER

  • Muscle recovery:  When training (running, lifting weights, etc.) small muscle fibers tear throughout your body working to reshape and build stronger muscle. Rest and recovery is important because it allows your body time to rebuild good muscle.

  • Injury Prevention: If you exhaust your body with too many workouts, your body will not only respond, it will hurt. Most fitness injuries are caused by over-usage of a particular muscle group. When strength training, either train every other day OR train your upper extremities on days 1, 3 and 5 while you train your lower extremities on days 2, 4 and 6. 

  • Mental recovery: Your body and mind are directly related. Rest and recovery, I believe helps your mental focus and brings you back down to earth. When you are on a mission and train non-stop, mentally it can become draining and effect your performance. When you R&R, mentally let it all go and clear your mind.

  • Family and Friends:  I'm sure your family and friends would like to see you from time to time.  Whether you love running, cycling, group fitness or fitness in general, it can be addictive (just like a drug). Make sure you take time to be a good friend or supportive family member by spending time with those who love you. 

Now, go grab your oversized sweats and t-shirt, don't touch the spandex, turn on Netflix and CHILL! The gym, the road and those running shoes will be there tomorrow. 

 

Nicol Hodges

Nicol Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events.