How to Survive a Boring Swim!

There you are, standing by the edge of the pool and thinking, “Now how many laps do I need to swim?” That feeling of dread overcomes you and for a moment you think about turning around! But like the true athlete you are, you jump in and start the process. Here’s a few things we’ve heard that keep you in the pool for the full swim!

Train with a partner. Not only will this keep boredom away but it will also make you stay in the pool the required distance and not complaining about your goggles and getting out of the pool halfway through your swim.

Join a Master Swim Program. This is a great way to perfect your stroke and learn new tips and techniques about swimming. It will also bring out that competitive streak in you as you watch the other members of the program get faster or swim better than you! Plus this will bring you into the world of swimming and help you make new friends at the pool.

Think about swimming equipment. Buoys, fins and tubes are great ways to work the upper body while kickboards keep the legs in motion and give you plenty of time to talk with your swimming partner as they keep your head above water. A great way to break up the monotony of the water.

Remember that swimming is like any other sport, swimming laps is just like running laps at the track-it’s all in how you set your mind before you jump in the pool! Fleet Feet Sports has all the swimming equipment you need to keep those workouts from becoming boring. Stop by for a swim workout overhaul! How do you survive a boring swim?

Is Competitiveness Gone from Kid's Sports?

My son competed in his first Kid’s Triathlon this past weekend. As a parent I wanted this to be a positive experience for him. For my son’s age group, this kids triathlon was a 100yd swim, 1 mile bike, and a half mile run. The older age groups went to a 200 yard swim then to a 300 yard swim. The swim seemed long to me and they allowed the younger kids to use kick boards to help them. All the older kids were expected to swim their distance. As the older kids swam the pool, I noticed a young girl halfway through the swim at the end of a lane crying. My heart went out to her because I’ve been in that situation, wondering if I could finish, willing myself to finish. Some volunteers talked to her as she cried, then let her swim under two ropes to swim one less lap. I lost track of her as my son jumped in the pool.

He finished in 18 minutes and 49 seconds.
“Well, what did you think?”
“It was great. I had fun. The swim was really hard though.”
“Are you glad you did it?”
“Yeah, I feel really good.”

I thought again about that girl. Were the volunteers right to let her swim less than others in her age group? She recorded a shorter swim time but didn’t swim the distance. Will that bother those that swam the entire length of the pool and finished after her?

I know that this is just a kid’s triathlon, a more casual race. Was this the right thing to do?

5 Reasons TRI4WOMEN is RIGHT for YOU!

1.. You’ve done a triathlon, now you want to do it right! This training series not only gets you in shape for the Ramblin Rose Triathlon, but it helps you train RIGHT, get ready for race day the RIGHT way. Learn tips and tricks, learn how to transition in a jiffy, or just learn how to perfect your swim stroke, TRI4WOMEN perfects your race day!

2. You want to be fit, you want to surround yourself with fit people. Meet other women who want to be fit, learn how to train with them. We’ve watched people join together in our training series then continue as fit partners for the love of the sport and the love of exercising. TRI4WOMEN is a great way to meet others in the community and train with them after race day!

3. You have a bike and it’s gathering dust in the garage. Let Ken’s Bike Shop show you how to use your bike efficiently! When to change gears, how to climb hills, how to change a flat-Ken's expertise is a great way to get the bike out of the garage and have FUN on it!

4. You are a procrastinator. You’ve talked about doing a triathlon, but then let things get in the way of your training schedule. TRI4WOMEN's great motivational coaches keep you excited about training. They keep you on schedule and motivated to train. Plus putting yourself on a schedule where people are expecting you to show up is a powerful way to make it to the pool, to the track, to the bike course.

5. You’ve never done a tri and want to try. Train with Fleet Feet sports and let us get you to the starting line. We motivate, we challenge, we celebrate when you cross the finish line. Ladies, this is the best way to conquer the Ramblin Rose and become a triathlete!

Need any more incentive? Sign up today!

Everyone has that FIRST Triathlon!

Here's a story about one:

I’ve done the road races, I’ve run the marathons. I want to challenge myself. Why not challenge myself? So I sign up for a triathlon-a swim, bike, run event. I could stand quiet when people ask, “You’re doing an Ironman?” I too thought this was the only triathlon but there are other-much shorter-events for those of us that just want to get our feet wet-literally.

My first thought about this.....What have I gotten myself into? I didn’t realize that it was all about the gear. I show up with my mountain bike and everyone has the nice road bike. One guy says to me, "nice kickstand". I just laugh. Everyone is setting up their transition area, the place where they transition from the swim to the bike. I decide that I need to do that too. I remember everything I learned from Fleet Feet as I lay out my towel, put my shoes on it, my socks in my shoes and I'm done. Everyone else is fiddling with a mountain of gear, putting air in tires, adjusting multiple water bottles. I play with my towel a little longer to look busy.

Now its go time. I'm at the back of the pool and watch people go in 15 sec intervals into the outdoor unheated pool. This is not the first time today I say a prayer. My first prayer was arriving at 7am and putting a toe into that outdoor unheated pool. I'm watching all these people swim wondering again about my sanity at sign up. My husband shows up with the boys and I feel better talking to someone rather than myself about how crazy I am to be here. I wait for my wave to go. When it's time, I jump in the pool and yell, "Holy Smokes!" Someone asks me if this is my first triathlon, I try to say “Yes” but my teeth are chattering. A girl explains the etiquette, “If you want to pass me, tap me on the foot then I’ll wait at the wall so you can pass.” I say, "Oh that's OK honey, I don't think you'll have to worry about that. I'll be too busy swallowing pool water to find your toe!" Swim went well, stumbling out of the pool like a drunken sailor all I can think is that the hard part is done.

Then came the transition. I have to run wet across gravel...did I mention gravel...to my bike and towel and try to get shoes and socks on wet feet! I track mud all over the towel I am supposed to dry off with and spend what felt like an eternity trying to get my socks on. Off and running (with a wayward stone sitting in my shoe) to the bike course, my chain falls off the bike as I leave the transition area. This is my "Oh Sh*T" moment because I have no idea what to do.

The Lord is watching over me and before I know it, the chain is fixed and I’m on my way. I don’t realize that I'd wiped grease all over my face until halfway thru the bike. That’s going to make some good pictures. My sweet husband thinks I got lost on the bike course, but they are cheering as I come back. I felt like I got lost too and even ask a volunteer if I am the last one. She assures me there are other lost bikers behind me. My biggest fear in any race is to be the last one with the police car following me back into Tanglewood. There are a few hills, the last one a challenge as I swear I’m leaving a partial piece of my lung on the road trying to get up it! But I finish the bike and end up in the transition area. A quick energy gel, hat and off to run.

The running is the easiest, I’d done this before. In triathlon speak, the transition from Bike to Run is called a “brick.” I think it is short for bike-run but maybe it’s because my feet feel like bricks as I try to run after biking. Lucky it’s a short run. The first mile I feel like crap, the second I wondering how I can still feel nauseous, and after the third mile it’s done.

I finish in 1 hr and 45 min, 15 minutes under my projected finishing time...considering I didn't know what in the heck I WAS doing. It is exhilarating. I am so excited that I DID it that I'm already calculating all the gear I’m going to need for my NEXT transition area. I understand now-it’s all about the gear. Have you got the right gear? Fleet Feet can help you!

Want a watch that trains with you?

This Thursday, the 20th Fleet Feet Sports will hold two clinics for our Garmin line of GPS watches. These clinics are designed to help those without Garmin products understand their significance in helping athletes train to those WITH Garmin products understand all the great features and use them to their fullest.Our first clinic from 7-8pm is the Garmin 310XT. The 310XT is the ONLY fully waterproof GPS unit offered by Garmin and is the triathlete’s dream.

The 310XT tracks bike and road miles and sends them wirelessly to your computer. Tracking distance, pace and optional heart rate , the 310XT goes effortlessly from bike to wrist for easy transitions. The 310XT has the longest battery life, 20 hours, and is waterproof up to 50 feet, so this watch not only looks good but stands up to the workouts for everything from a Sprint to Ironman. Take advantage of a $50 rebate on the 310XT now through 8/1/10!

From 8-9pm, we’ll showcase the Garmin 405 & 405CX Forerunner. Each run is unique, that’s why the Forerunner 405 can log those miles with you, recording date, time, distance, pace and optional heart rate. Data is send to your computer when in range and stored to help track your training progress. Don’t have a running partner? Use the Forerunner’s Virtual Partner with your stored data and race against yourself for improved performance and time! The 405CX offers calorie tracking and comes with a softband for those that prefer a snugger fit. The 405 and 405CX are sleek and comfortable with a bezel design making looking at and adding data easy. Take advantage of a $50 rebate on the 405 units, now through 5/31/10!

RSVP for either clinic at http://www.fleetfeetwinston-salem.com/ under the events section. If you own a Garmin unit, be sure to bring it with you!

Fitness Tips - How to survive that open water swim...

Head First – jump in with both feet, the only way you’ll get used to open water is swimming in open water. There’s a big difference when you look down into murkiness for a black line to guide you, it’s not there! Get used to rotten leaves in lakes, ducks and their accompanying “stuff”, something touching you as you swim so there’s no “girl like squeal” your first open water race. You’ll also learn pretty quickly that you have to “sight” swim, bring your head out of the water to sight where you are going, which in the beginning means lots of swallowed water with waves and such, practice, practice, practice.

Head First, not Ego First – make sure your practice swims are supervised. Don’t think, “I can do this” and just jump in a lake alone. Anything can happen, so bring a friend to read a book while you practice, or better yet bring a group of triathletes and practice swimming together. If you can’t do this, find a place with a lifeguard.

Bubbles – if you are swimming with a group, look for the bubbles of the person swimming ahead of you and follow their bubbles to try and swim straight. This does not mean stop checking your position during the swim, it’s just less head lifts to sight your position.

Bilateral breathing – we all have that favorite side we breath from, since pool water may be better on the stomach that ocean or lake water, practice bilateral breathing (breathing from both sides) this will help you with waves, you can switch sides is the water is hitting you on one side of the face rather than drinking a gallon of ocean water.

The best way to get over a fear of open water is to jump in, literally. We can’t guarantee that you’ll be comfortable race day but we can say that you’ll feel a bit more confident with the above practice under your belt.

Change Up Your Exercise Routine!

Just like bad food, your body remembers, putting yourself into the same exercise routine day after day will lead to boredom not only for your mind but for your body! Pretty soon, you’ll notice that problem spots stay as problems spots because you’re not changing it up, or maybe you’ve started noticing some hip, leg, or other problems creeping in from the same exercises over and over again.

Working towards a triathlon is a great way to all over body condition-combining a swimming, biking and running routine will make recovery time easier AND start using different muscles so exercise is accomplishing something! If you’re a runner, add the swimming and biking for better leg and upper body shape! If you’re a biker, let triathlon help strengthen your leg muscles by teaching you how to run correctly! Not everyone likes to swim, but learning how to swim is all over body conditioning! Not to mention the benefit of finally changing it up and adding not only new scenery, a totally new workout and a great way to meet new fitness friends! Starting a new exercise routine in April gets you ready for summer and (ahem!) Summer clothes!

Not sure where to start? Think about Triathlon 101 starting next Monday! This is a great way to get your feet wet (get it?) and learn not only about triathlons but start a new exercise routine. Several participants from last year’s training program have become hooked on this all over cross training, body conditioning training program. One participant who started with the Spring Triathlon (300yard swim, 15 mile bike, 3 mile run) signed up for a Half Ironman (1.2 mile swim, 56 mile bike, 13.1 run) this year! You don’t have to go that far but Triathlon 101 program gives you the knowledge of exercises needed to all over condition and train your body for race or for life!

Stop by anytime to talk with the staff or Coach Stacie about the benefits of this program, the only prerequisite is that you can swim a length of the pool and bike 2 miles that’s it! Let Fleet Feet Sports get you into racing shape and add another new set of exercises to your repertoire!

Why Not Give It A TRI?

There are things you can try ……then there are things you can TRI! Been stuck in a fitness rut? Or been on again/off again in consistency with a workout plan? Perhaps it’s time to change things up a little and tri something new? Fleet Feet Sports is offering their Triathlon 101 Beginner Training Program starting April 14th , perfect for nervous beginners and great for newer triathletes that are interested in stepping up their game . Not sure? Here are some answers about the training program:

What if I’m a terrible swimmer? The only prerequisite for this training program is the ability to swim one length of the pool. Your coaches and trainers will take over from there. They will teach you the correct techniques, what to expect in the pool in a triathlon, how to get in and out of the pool in one piece. Just make sure you bring your bathing suit.

What if I’ve already competed in a triathlon? No problems here, Triathlon 101 teaches you the correct techniques to perfect your race day. Learn tips and tricks in the transitions from swim to bike then bike to run, get hands on coaching of your current form and technique and make sure you are at your optimum performance!

What if I’m not a runner? Triathlon 101 teaches you how to run properly and avoid injury and pain, they put the FUN back in the RUN! Some participants learn a run/walk technique that gets them across the finish line smiling!

What if I only have a mountain bike? It doesn’t matter what bike you bring to the race, your coaches will help you get the most out of your bike. Some have come with mountain bikes, some with banana seat bikes, some with beach bikes, haven’t seen any on tricycles yet, but you never know. This clinic is about YOUR first triathlon, bring what you will use and let us help you with the rest!

What if I don’t know any athletes? This is a great way to meet others interested in your sport and learn with them. Make friends at the beginning of the 8 week training session then along with the Fleet Feet coaches and staff cheer each other across the finish line on race day!

Triathlon 101 is a great way to start this year’s triathlon season. If you’ve never competed a triathlon before, use this clinic to learn about one of the fastest growing sports and have FUN along the way! If you want to perfect your race day experiences use this program to learn better techniques and tips and tricks! If you want to have fun and join others while staying healthy then visit our training website at http://www.training.fleetfeetws.com/tri-101 for more information. We’ll help get you ready for 36 North Triathlon on June 20th. Come visit us at the store if you have additional questions- or just need a pep talk!