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!