Building Your Community At Tri For The Cure

We'd like to encourage you to invite your friends and family to watch the race, and to build a community around your achievement! Running a triathlon is a huge accomplishment, and having friends and family waiting for you at the finish line is a great feeling. We've done our best to accommodate spectators, so be sure to read up about where they can park, get food, watch the race, and find you after the race! Check out the FAQ's for spectators here: http://triforthecure-denver.com/spectators Additionally, we encourage friends and family to volunteer at the race. We have numerous jobs to be done. Volunteer information can be found at http://triforthecure-denver.com/volunteer, and people who are interested can still sign up to become a volunteer! Tri for the Cure Denver is built around charity and fundraising for breast cancer. Proceeds go to Susan G. Comen for the Cure, and together we've raise over $800,000 to find the cure. If you're still considering fundraising, there's still time! Check out our fundraising information at http://triforthecure-denver.com/fundraising. Good luck on race day! You can still register online until Wednesday, August 3rd - visit http://www.triforthecure-denver.com to sign up!

How to Mentally Prepare for the Tri For The Cure

With race day approaching, your main priority is to be mentally prepared. Hopefully by now you're pretty well trained physically. The next week should be about mentally refreshing yourself and knowing what you need to know come race day to avoid any confusion or nervousness. We do everything we can to support our racers, and we have resources available on race day. We provide a group of Swim Buddies to help you along the open swim portion if necessary. They will have swim noodles that you may rest on, but you may not use the flotation device to propel yourself forward in the water. Swim Buddies will swim the distance with you, but cannot physically assist you in any way. The Swim Buddy tent is located at the swim start, so please alert a Swim Buddy if you require assistance. Also, medical personnel are stationed throughout the race course and the park for your safety. Our medical tent is located on the south side of the post-race area, near the finish line. Emergency Medical Technicians and vehicles are located in key areas for each event. Every measure is taken to ensure the safety of all athletes. The red Medical Tent is fully staffed with medical professionals for both participants and spectator needs. Please be aware that during the bike portion of the race you must know how to properly change a tire - so be sure to bring a patch kit. If you get a flat tire during the race, it's up to you to repair it to finish the race. Now is a great time to get a bike tune-up to make sure that everything is in working order! Take some time to read through our FAQ's at http://triforthecure-denver.com/rules_faq so come race day you know exactly where to go and what to do! You can still register online through Wednesday, August 3rd - visit http://www.triforthecure-denver.com to sign up! Good luck!

Last Minute Things To Remember Before Tri For The Cure!

In the last week before the The For The Cure Denver, remember to be ramping down your training, getting some good rest, and eating very well! In addition, keep your mind clear and focused by preparing for the race now so you're not scrambling at the last minute to get supplies and information. Here's a quick checklist of things you need for your race. You can pickup some of these items at the pre-race Expo on August 6th: http://triforthecure-denver.com/expo_packet_pickup Transition Area Checklist: -Two towels (large and small) -Water bottles -Food (bars and/or gel) -Swim goggles -Swim cap (you must wear the cap issued in your race packet) -Timing chip and band -Race belt and bib (or use safety pins) -Watch or heart rate monitor -Bike -Shoes (both biking and running if using two pair) -Socks -Helmet -Glasses -Floor pump -Seat pack (tube, patches, tire levers, multi tool, co2) -Running hat In the transition area, it's not uncommon for athletes to lose track of their spot among 3,000 bikes‚ especially when you are focused solely on your race. Try bringing a bright balloon or other colorful object with a unique design and tie it on the bike rack designating your space. You'll be less likely to get lost in the craziness of the transition area! The transition area opens at 5:00 am. If you arrive before 5:00 am, you will not be able to access the transition area. However, we suggest you arrive two hours before your scheduled start time. Start times will be assigned the week before the event. All athletes MUST be set up in the transition area by the time the first wave begins at 7:00am. After 7am, roads close and access to the transition area will not be possible. The good news is that you can set up in the transition area, then come and go as you please. Spectators may arrive at any time, however, the access road to the transition area is not open after 7:00am. Make sure that you're well prepared before race day and good luck! You can still register online through Wednesday, August 3rd - visit http://www.triforthecure-denver.com to sign up!

Keep Your Mind Clear As You Train

A lot of people say that running, biking, or swimming helps them clear their mind and operate better – and it’s totally true. Endurance exercise is proven to help the mind function more smoothly throughout the day. However, when you’re training for a big race over a long period of time, mental burnout is very normal towards the end of your training cycle.

If you’ve been in the same training routine all season, you may be experiencing a case of mental burnout. This is really common as the body’s muscles break down and build back up, and you dedicate lots of time to training. If mental burnout occurs, there are a few things to get you back in the game mentally and finish the season strong:

Try mixing up your routine. If you normally run in the mornings, try running after work (or vice versa). Bike or run different trails or on different days. If you’re swimming in a pool a lot, try some different strokes, or check out some open swim days (you can find places for open swim at http://triforthecure-denver.com/resources).

Also, never discount the power of a rest day or two. If you’re overtraining, take some time off to recover and go do something fun! Finding a run or biking buddy to train with you is also a great way to kick mental burnout.

Whatever ways you can find to mix up your routine will be a huge asset to you – not only to physically challenge the body in a new way, but also to mentally clear yourself. We’re looking forward to seeing you fresh and ready-to-race at the Tri for the Cure!

Share your own tips and feedback below!

Taper Your Training for Race Day at the Tri for the Cure

When preparing for any big race, training is the most important element. For a triathlon, running, biking, or swimming every day is recommended (although, be sure to factor in some rest days here and there). But what happens when you start getting closer to race day? Do you keep training hard or do you back off? How frequently should you be training the week or two before a race?

Training and racing are two different things – training is intended to condition your body over time to perform better. Racing is intended to perform (either to work at finishing the entire race, or to work on improving your times). Therefore, it’s ideal to arrive at the Tri for the Cure fully recovered and injury-free in order to perform at your best! This means the 7 – 10 days before the race should be a big taper from your training in order to recover your mind and your body.

When you train, your muscles are broken down so your body can build them up stronger. Unfortunately the body doesn’t completely rebuild that muscle in only a day – it takes more time. Mark race day, Sunday, August 7^th, on your calendar, then mark 10 days before that as your ‘taper day’ (Thursday, July 28^th). After July 28^th begin training only every other day (or every third day if you’re already doing every other day), and keep your trainings lighter and easier than normal. Never push your limits right before a race. After August 2^nd, try to stop training and only go on the occasional very light run or swim. Be sure to eat lots of lean protein, dark leafy greens, fruits, and whole grains (like quinoa, barley, and brown rice). Also, try to do lots of stretching, yoga, and some light core exercises.

If you follow this timeline, you’ll arrive at Tri for the Cure fully recovered and ready to race (plus it’s just nice to take a break)!

***If you still need to register for Tri for the Cure, there’s still time! Prices increase August 1^st, so visit www.triforthecure-denver.com now to sign up!

Good luck!

Eating Right for Denver’s Tri For The Cure

When preparing for any athletic event, it’s important to fuel your body with the right foods. If you’re currently training for Tri for the Cure in Denver (coming up in only a couple weeks – www.triforthecure-denver.com), hopefully you’re getting plenty of fresh fruits and vegetables, whole grains, lean proteins, and reducing sugar, caffeine, empty calories, empty starches, and alcohol from your diet in preparation for the event. If you are, then great job! If not, you can still re-vamp your diet so your body runs better during the race and during training.

All athletes get the munchies and some point, so it’s important to find good, healthy snacks that won’t throw off your training. Here are a few healthy ideas:

-Kale Chips (you can buy them, or buy fresh kale and dehydrate the leaves)
-Dark Chocolate-Covered Goji Berries
-Raw Cacao (find online or at your local health food store)
-Baked seed crackers (hazelnut and sunflower seed crackers are great!)
-Lots of fresh fruit!

 As you prepare your last few weeks of training, keep yourself motivated with the occasional snack or rest day to stay clear and in focus!

We’re looking forward to seeing our athletes at the Tri for the Cure on August 7^th!

Common Triathlon Rules

There are many different facets of a race that help to enhance your experience and make it a day to remember. Race day protocols help keep the racers and their supporters safe. Here are the top six rules for a safe Tri for the Cure:

1. For the swim portion, there will be lifeguards out in the water on surfboards or kayaks. You are allowed to stop and rest with them as long as they do not move you forward in any way.

2. During the bike portion, you must have your helmet on and clipped before you take your bike off the rack, and you must leave it on and clipped until your bike is re-racked.

3. When you are out on the course, keep three bike lengths between you and the rider in front of you. This will insure safety in the case of any biking mishaps.

4. During the bike portion of your race, pass other cyclists on the left (loudly say “passing on your left”).

5. Be sure to carry tire-changing tools and know how to use them, since no outside assistance is permitted during the race.

6. Remember that the use of headphones are prohibited during the bike and the run.

For a complete list of triathlon rules, see the USA Triathlon website at www.usatriathlon.org.
 Have a great race and a safe time preparing for the big day and don't forget to register on http://triforthecure-denver.com/!

First Time Triathlete Tricks and Tips

Tri for the Cure has long been a triathlon that lends itself to triathletes of all skill levels and experience. For many first time triathletes, the experience can feel daunting. This article provides some tricks and tips to help race day go a little bit smoother for first timers.

1. Be sure to pick up your packet at the race expo, the day before the event. You’ll have more time to get questions answered and purchase last-minute supplies when you pick your packet up. In your race packet, you will receive you race number. Feel free to ask if you have any questions on where or how to attach your numbers. Packet pick-up for Tri for the Cure is on August 6th 2011 and is mandatory for all participants.

2. On race morning, come dressed for the race. Remember that you cannot be completely undressed in the transition area before or during the race. It is best to wear one outfit for the swim, bike, and run. This is where tri shorts, a singlet and a sports bra (for women) come in handy to have. Some people choose to swim in a swimsuit, then add layers for the bike and run. Either way, practice beforehand to make sure that your race day outfit is comfortable.

3. Arrive early to set up all of your gear in the transition area and make sure that all your numbers are properly applied. At the Tri for the Cure, the transition area is open, leaving you free to visit with your supporters and other racers. With these small race day suggestions you will be aptly prepared to handle the triathlon and increase your chances of being mentally focused during your race.

Have a great race and we hope you all come and register for Tri for the Cure on August 7th 2011.

Stretching is Not Optional

Stretching to many professional athletes is a necessary and vital part to success in their physical activities. Are you the type of athlete that stretches before you begin a workout? Do you make sure that you are adequately warmed up prior to that first 5-mile run or 10-mile bike ride? If so, then you understand how important it is to prep your body before entering in to any physical activities, especially a triathlon. The body is a complex organism that requires a lot of care and preparation before it is pushed to the extent of its physical capabilities. Ligaments, muscles, joints, and bones work together to form a cohesive unit that has numerous possibilities. However, there is a lot of debate over whether it is better to stretch warm or cold. The truth is, as long as you do not push your cold muscles too hard in a pre-workout stretch, it is better for your body to gain that little bit of warm-up before engaging in anything else. How does this relate to a triathlon like Tri for the Cure you might ask? Well, lets analyze where flexibility comes into play. Of the three sports, the swim and bike muscles need extra attention. For swimming, powerful shoulder muscles need to go through a wide range of motion while delivering a significant amount of force to propel you forward. It is important to keep the shoulders in the best condition. Although not immediately coming to mind, your ankles need flexibility too during the swim. To reduce your drag, your ankles need to stay as flat as possible. During the bike portion, repeated contraction of your hamstrings will, over time, limit the flexibility of them, which will cause you to lose performance from tight hamstrings. This also occurs with a tight lower back. With the variety of different activities involved in a triathlon, stretching is a necessity to keep racers from becoming tight and not performing their best. Make sure you check out some of our other triathlon tips and tricks and Coach Melissa's training plans on http://triforthecure-denver.com/, and we will hope to see you on race day!

3 Steps to Succeeding at Your First Triathlon

A triathlon can be a daunting feat for many first time triathlon participants. However if you form a strong foundation then it will increase your success. We have compiled 3 helpful steps to forming a foundation for any triathlon athlete…

Step 1: Establish a training program with a coach Get a professional to set up a game plan for you. Triathlons are difficult and rewarding activities that require months of preparation. Without a good training plan, many first timers find triathlons to be very difficult. Take some of the suggestions from our own Coach Melissa… http://www.triforthecure-denver.com/training Also, here's another great resource for beginners: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=376

Step 2: Establish a proper diet to fuel your body Establishing a proper diet when you are training is crucial to overall body success. You want to have all your food groups covered, be eating regularly, and keeping your energy and body fueled. Without establishing a proper training diet, your training can become very difficult and you will not get the results you want out of your training program.

Step 3: Mentally prepare yourself for the triathlon This is probably one of the most difficult things for beginners to do. A triathlon is different than a standard bike race or a marathon; it requires your body and mind to be prepared for the three different legs. This means that you have to learn how to transition out of each leg and into the other, physically and mentally. You have to establish a thought process and a routine for each leg so that you are 100% prepared for the full extent of the race.

These three steps are things that we see as being monumental in the success of your first or tenth triathlon. You can ask any professional and they will tell you that these three steps are the foundation to completing and doing your best on a triathlon. Please feel free to check our site at http://www.triforthecure-denver.com/ to register or to find more helpful hints and information. Good luck on your race!

3 Ways to Find Comfort in the Water

Whether you are a beginner or a seasoned triathlete, there are three concepts to being comfortable in the water. Here are three rules for every triathlete to help be a little more comfortable in the water...

Rule #1. Think like a kid. I know this seems cliché, but don't act like a fish out of water. There is an unbelievable amount of people who never learn how to swim when they are young. These people have a tendency, even with trainers and lessons, to be tense when they enter the water because they have fear instilled in the possibility of drowning. A tense body does not perform as well as a relaxed and comfortable body does. Swimming quickly requires the right combination of power, speed, and coordination of movements. This mechanical movement requires the body to be relaxed at a point in the motion so that it does not reach exhaustion as quickly. So if you are one of the tense ones, how do you learn to relax? Act like a kid, roll over on your back and float, kick softly, blow bubbles, anything that can bring you back to a calm state when you’re warming up for swim practice. These are helpful especially if you feel yourself reaching that tense point in training, or in the actual race. Relax and enjoy the freedom of the water!

Rule #2. Learn to feel the water. One of the reasons that technique is so important in the sport of swimming is that water magnifies the physical forces that act on us in air. Drag and inertia are particularly important laws that must be considered. The power that we generate to increase swimming speed depends greatly on our body’s motion through the liquid. We have to attempt to feel the pressure of the water molecules with our fingers as our hand moves through it. This is a hard skill to teach because each one of us may have a different ability to sense the changes in pressure as we pull our hand/arm through the water. No matter what level of sensitivity one may have in the fingertips. Before you can swim fast, you must learn to: a. Feel the small changes and pressure on your hands in the water. b. Figure different angles and positions of your arms that directly affect your ability to move through the water. c. Measure your results and find out what feels best to you.

Rule #3. Don’t coach yourself. Swimming is a complex element of a triathlon, but if you apply yourself and get proper coaching from trainers, you will be well equipped for this event. More times than not, even if you can meet with a trainer once a week, that can be enough to correct bad habits. The other reason you need to be coached in swimming, is that most of us have poor spatial awareness. In other words, what we think we are doing with our arms and legs and what we are actually doing can be and often are very different. Getting video images of your stroke, particularly underwater, may be the only way you will be convinced that what you are doing is wrong. No funding for a trainer? Find a solid and intense training and dieting plan and stick to it. Have friends come in and video tape your routines and then evaluate your form. Spend a certain amount of time each week devoted to improving your swimming skills by playing in the water, doing sculling drills and getting some good coaching. Getting faster in the water is not just about jumping in and doing laps. In fact, it is far from it.

Apply these three concepts and your swimming abilities will improve, how much is up to you.

5 Must-Have Items in a Triathlon

One thing that can either make or break your triathlon athlete is your gear. If you lose time changing in one transition, can't locate your items, or aren't properly outfitted with the right equipment, you aren't giving yourself every opportunity to succeed. With these five necessities explained, you will have an edge as you move through your triathlon.

1: Jersey: Preferably something with breathable mesh that fits your body. Check out our jersey specially made just for this event by Pactimo, perfect for an experienced or novice athlete: http://triforthecure-denver.com/ascent-jersey-and-shorts

2: Cycle shorts: Ideally if you can have ones with a little padding in the rear they can make biking more comfortable.

3: Bathing suit and googles - these items should be well fitted to your body, not create any drag in the water, and be easy to change out of for the biking event.

4: A high quality bike: A fitness bike or a road bike frame that uses a cross bar instead of that curved handle bar generally seen on a road bike. Also, if you want to be competitive, you will need to have a clip-less pedal. It feels a bit scary at first, after a few attempts you will quickly learn how to easily unclip quickly when needed. *** Note: When using clip-less pedals you will also need bike shoes that have a harder sole to help put pressure while pedaling. They also have mount points for the pedals you will be using.

5: A marker at your first transition point: When racers come out of the first leg, it may be disorienting to find your gear. If your friend is there, or your items are marked with something very bright and identifiable, it will improve your transition time and ultimately make you feel more comfortable as you go from each segment. Apply the same identification system to your bike and you will be good to go.

Follow these five necessities and increase your time and performance in the Tri for the Cure. Make sure you check back here for more helpful hints and tips and feel free to check out more of our gear at http://triforthecure-denver.com/merchandise

10 Easy Tips for Succeeding in Your Bike Event!

When it's time for the bike portion of your triathlon, here are some great tips to help you succeed! -If you are a beginner bike racer, stay to the right. If you're more experienced you can begin passing to stagger yourself from the pack. -Be alert and aware of rough or patchy road surfaces. -Let bikers know when you plan to pass them, and when you pass do so on the outside. -Drink some water throughout the course. This is a great time to rehydrate. -Try your best to relax your shoulders and your jaw, and use your core muscles to propel yourself forward. Try not to put a heavy grip on your handlebars, and let the blood flow though your hands. -Try and stay as aerodynamic as possible by keeping your elbows and knees tucked in with your head down (but still looking at the road, of course). If you are sitting tall with your head up and your arms and legs bowed out, you'll act like a sail and catch all of the wind. -Remember that drafting is against the rules and will get you disqualified or penalized. Drafting is when you ride too close to the person in front of you and you gain an advantage from them breaking the wind. It is dangerous and against the rules! -When you are approaching the end of the bike course, there will be a race official waving at you to slow down and prepare to dismount. Follow the instructions and remember that you are never allowed to ride the bike within the transition areas at any time. -If you are wearing clip-in cycling shoes, start taking your feet out of the shoes while you are still riding the bike (be sure to practice this before race day to avoid a crash)!

Making it Through Transition #1 - Swim to Bike

In any triathlon, your transitions will make or break your times. Also, the transitions are the most chaotic and confusing parts of the race. Knowing what to do and making sure you have everything down is critical. Follow these simple steps to make your swim to bike transition smooth. It's also a good idea to practice these steps after your open swim practices... -First, walk or jog up the beach/grass/pavement and over the time carpet and begin to unzip your wet suit. -If the ground is very rocky you should immediately look for your slip-on shoes for your jog up to the transition. If you can't find them, don't waste time and head up to the transition barefoot. -If you can't get your wetsuit off because you can't reach the strap, feel free to ask a spectator or an official to lend a hand. -Look for the brightly colored item that you tied onto your bike. -Take off your goggles and cap and place them on your towel. -If you're running anything shorter than an Iron Man, do not go into a restroom to change or put on underwear - just put your gear on over your suit. If you were in an Iron Man, you'd go into a changing facility. -Put on your t-shirt/tank top with your bib number on it, OR you can forego the shirt and use just your bike shorts with your number on it. -Rinse off your feet in the bucket. -Put on your socks and clip-in cycling shoes or running sneakers. -Put on your helmet. -Put on your sunglasses. -Make sure that your water bottle is full and on your bike. -Walk/Jog your bike to the bike starting point. -Most importantly, DO NOT ride your bike in the transition area or you will be disqualified.

7 Easy Tips for a Great Start to Your Triathlon

If you've never done a triathlon before, you're probably a littler nervous about some of the details. There's a lot that goes in to running a successful triathlon, and much of your success will come from not only your swim, run, and bike times, but also your transitions and starting finesse. Here are some quick easy tips to remember when starting your race... -Everyone is anxious before, during, and after their first triathlon. While you are waiting for your heat to be called, start doing some simple arm and leg stretches, and make some small talk with the people around you. Remember, tense muscles don't float as well as relaxed muscles and relaxing is key to a good swim. -Have your wet suite cord easily accessible for when you're done swimming. -When your heat is called, stay to the outside or back of the group. This will prevent you from being a part of the chaos when the gun fires. -If you are comfortable swimming near the back or outside of the pack, then stay there. However, if you are a competitive swimmer, look for gaps between the swimmers and make your move when you can. -Do not be rattled if you get elbowed or bumped - it happens! Steer clear of people doing breaststroke or side stroke, because those kicks hurt! -Begin "spotting" (looking ahead to your end point or buoys) to ensure that you are swimming in the straightest line possible, from start to buoy (to maybe another buoy) to finish. -Find a comfortable swim rhythm and enjoy your race! If you follow these simple guidelines to starting your swim leg, your performance and enjoyment will definitely improve!

The Challenge of Open-water Swimming

For many, open water swimming can be one of the most challenging legs of a triathlon. Here are some some helpful tips for open-water swimming: • If you are cold, wear ear plugs. Consider a neoprene cap also, but first and foremost get a pair of ear plugs. • Never‐ever swim alone. Swim with someone who can see you at all times, and is within reach in case you need assistance. • Always wear sunscreen. • Purchase a really cool Swim Safety Device ‐ http://www.openwatersource.com/safety‐ products.html Open water swimmers can swim point‐to‐point and have all their personal items (mobile phone, towel, shoes, and money) completely dry and safe with them. As the swimmers swim, the inflatable Swim Safety Device floats on the water and creates minimal drag.

Training Advice

Tri training takes time, for the rest of April, customize this traning plan to your needs and time availability. Move the workouts around as needed. Here are some ideas on how to accomplish the various workouts planned: 1. Run/Walk: For the running…some people love to run and can run all day. For others, it is a very difficult task. If this is you, make sure you do some walking or a run/walk combination for your workout. Start with a warm up of 5-10 mins of walking, then alternate 2 minutes of running with 2 minutes of walking. Cool down for 5-10 mins. Gradually, over time, increase the amount of time that you run. 2. Biking: Cycling can be done outdoors on any type of bike or indoors on any type of bike or cycling class. Just get on a bike and ride! If you haven’t ridden your bike in months, get it out of the basement, get it cleaned up, tuned up and start riding. The triathlon is an endurance activity. The majority of your training should be at an endurance pace, a pace you can hold for a long time. Over time, with consistent training your endurance will grow. 3. Swimming: Get in the pool and swim! Get in a couple of days per week and play, enjoy the water. If you need some help, come to the swim clinics. Or, contact your local YWCA, rec center or athletic club to get some instruction. On race day, you’ll be happy you did this work! 4. Two workouts in a day: Do your best to work on two short workouts in a day. This will prepare you for a triathlon that is three workouts in a day! Completing a few back to back days will prepare you for brick workouts in the upcoming training programs. 5. Rest Day: Just as your body needs the stress of exercise, it also needs the rejuvenation rest gives it. Stress, recover, stress, recover, etc…. this is the path to improved fitness. Make sure you are getting adequate sleep (8 hours is best). Get a massage, take a yoga or stretching class, take a nap! Honor your body for all it does for you. 6. Strength Training: If you’re new to strength training, consider working with a personal trainer for a few sessions. Yoga and Pilates also work as strength training. Be sure to stress your muscles enough to get a training effect. Improve your core strength and stability as this will improve your swimming, biking and running. Upper body strength is particularly important for women to help with swimming.

THE WATER IS FRESH AT CHERRY CREEK STATE PARK

If you haven't visited Cherry Creek Reservoir in a while, you're in for a nice surprise! The water has dramatically improved and the area is experiencing a revival for open water swimmers seeking clean, safe water. In the last several years, Cherry Creek State Park has added a water circulation system to their reservoir which is known as a "SolarBee." SolarBees are the most effective, sustainable, and environmentally-friendly approach to reducing the negative ecological consequences of excess plant growth and decay in ponds, lakes, and reservoirs. They provide beneficial water circulation which has proven consistently effective at disrupting blue-green algae habitat so that blooms do not form. In short, the purpose of this circulation system is to increase the clarity of the water and reduce the amount of blue-green algae in the water. Cherry Creek Reservoir is a great place for the open water swim leg of the Tri for the Cure.

For more information visit : http://triforthecure-denver.com