Category Archives: Training

Triathlon Tuesday: Get your Swim on & a Race Giveaway!

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I’m going to honor my triathlon obsession by starting a Triathlon Tuesday series!  Last week I posted about some common first timer triathlon questions, and later in the week about a training plan.

So when you’re working on swimming, there’s a big general tip that’s different than what you may think about with running or other workout principles:

  • Work on your swim technique more than distance. If you can improve your swim form, you’ll be more efficient overall MUCH more quickly than working on overall swim endurance.

Right now in sub 40 degree weather, you’re probably in the pool more than in open water. And if you’re not, well I’m jealous of you since you’re probably in some place much warmer than Chicago!

Swimming!

Swimming!

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So what can you do?

  1. Work with a swim group or get a few coaching sessions.  A coach can provide some good pointers, and it’s always good to see what other people are doing. 
  2. Watch some YouTube videos on areas you need to work on.   I’d swum for 10 years on swim team growing up and thought I knew swimming form until I started up with a coach again.  I’ve been watching videos to better understand what I’ve been missing since before YouTube was invented.

Some blog posts I’ve found helpful:

A few YouTube videos I’ve liked:

 

And onto the Race Giveaway!

I was asked to run in the Chicago 13.1 but will be occupied due to Ragnar! If you haven’t run on the south side lakefront, this might be a good race for you!

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Chicago 13.1 Giveaway Rules

  1. One reader will receive a free entry to the Chicago 13.1 or 5K.
  2. Required to enter the giveaway: what are you looking forward to about summer running? 
  3. Bonus entry:  if you tweet, facebook or blog about this, then you will receive an extra entry!
  4.  Bonus Entry:  Like LaurenRuns on Facebook!
  5. This giveaway is open until 5:00 PM CST on Sunday, March 10.  I will announce the winner on Monday, March 11.
  6. This giveaway is open to anyone who can make it to the race on June 8!
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RoadID Review & Discount Code

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Today I’m enjoying a snowday with some yuppie triathlete indulgences.  Cocktail with breakfast (I considered and chose not to add coconut water), gluten free waffles & blondies, and a TV marathon that I’ve been hearing good things about from Katie!

And in honor of my snowday, I figured that I should share a little something with everyone else!

For Christmas I got a special gift to go toward my training this year.  I do a lot of my outside running in the early morning, and am planning to do a lot more cycling this year in preparation for Racine  So Mike got me a little ICE policy – a Road ID!

I got a giftcard, and I had to pick out which product I wanted.  I picked out the Wrist ID Elite and an extra wrist band – a good amount for my $30 gift card!

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And when my workout fashion changes:

IMG_1105I can switch to pink!

The Wrist ID Elite allows you to customize the length of your wrist band. The grooved edges on the underside of the band allows you to cut the band to the length for your wrist. You get your engraved ID and an opening clasp.

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I’ve worn this out for two runs and have been very happy!  First off, I feel much safer that in case something were to happen to me, emergency responders would be able to get in touch with my loved ones quickly.

And in terms of comfort, I didn’t really notice it! That’s perfect.  That said, it’s winter, so we’ll see how I like it when it’s hot & sweaty out in June & July this year. I ended up tightening the wrist band a little bit after my first run, and it fits comfortably like a watch now.

One of the other things that I like about this wristband is that if I need to update my emergency contacts, I can order another metal plate pretty easily.  Road ID also offers an interactive version that lets you wear the band without having your loved ones’ info there right away.  I personally wanted the numbers there to make it easier, but I know this is a personal decision for everyone.

Interactive RoadID

But wait, there’s more!

If you’re interested in getting a Road ID for yourself, you can use a coupon for a free $1 off for the next two weeks:  ThanksLauren24531625

I think the WristID Slim would also be a good pick – it’s a little bit cheaper, isn’t adjustable, but it’s a slim wristband that looks more like a bracelet.

Run, Ride & Live Safe! 

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Training for Racine – Bike Course

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I’ve been going to Vision Quest on Saturdays this month for course rides!  I’ve done some of their strength workouts, but I decided on the course rides to get a better sense of the handling & build more endurance.  I’ve been doing course rides to better understand how to manage my cadence, shifting gears, etc when I’m on a real course.  They’ve been good so far, although not quite as intense as the previous strength workouts I’d done for them.

This is what VQ Chicago looks like

So today the course was Racine!  I was stoked (it’s my goal race) and wanted to be consistent but also get some key takeaways for my July race.

The Ironman website describes the bike course as:

This route takes riders through some neighborhoods as well as the country side of Racine County. This is a very flat and fast bike course.

Well, my interpretation looking at this is that it’s not as “flat and fast” as it appears!  However the VQ Course ride’s visualization of the Racine course was not quite as severe – much more gradual in the inclines & declines.

My interpretation of the Racine course:

  • More challenging in the first half
  • A steep uphill at mile 2-3
  • Gradual uphills for 5-25
  • While I didn’t ride the second half, it appeared to be mostly downhill (and fewer steep inclines)

I completed 23 miles in just under 90 minutes, and averaged 131 watts during that time.

I hope I get to try more of the course, if not on the computrainer then outside potentially in warmer weather!

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