A Beginner’s Guide to Duathlons

Posted on November 9, 2014 by powersla

Run, bike, run. That’s the mantra of duathletes, and I am proud to say I’m part of the club now. If you run and bike but don’t like swimming, this multi-sport experience is what you need. It’s fun and rewarding—challenging, yet attainable. Whether you’re considering a “du” or already signed up for one, here are a few tips to get you going.

Take Time to Train Properly

It’s important to train for the event, especially if you are a beginner.  You can find free 6-week, 8-week, and 12-week training programs online. One of my favorites is the 12-week course by Esprit de She. Following a training program will prepare you for the event and help minimize your risk of injury by ensuring you are progressing at the right pace.

Regardless of the program you choose, incorporate brick workouts into your training. A brick workout is the stacking of two sports during the same workout with minimal interruption in between. When you get off your bike and transition to running, your legs will feel like cement bricks as they recover and adapt to running. As your body gets used to running again, the feeling will subside and your legs will begin to feel normal again. Stacking two sports stresses your body, so it’s important to train for this before the event.

Practice Transitions

You will be timed during the transitions, so you want to be efficient and have a plan in place. Practice this plan as you train. Here are a few things to consider as you prepare for race day transitions:

  • Pack your gear in a backpack so your hands are free to maneuver your bike through the transition area. Any backpack will do, but there are some great packs designed for triathlons that have special slots for shoes, sunglasses and all of the equipment you need. The Rocket Science Sports backpack is pricey, but awesome.
  • Bring a mat or towel to place your gear once you unpack your bag. Set up your equipment next to the tire touching the ground (refer to bike pic below).
  • Lay your gear out in the order in which you will put it on your body. For example, you may want to put your shoes on the mat first, your helmet on top and your sunglasses in the helmet. When you complete your run, you can easily grab your glasses and helmet, then switch out your shoes.
  • No tie laces are awesome and cheap. No one wants to be battling with laces or tying knots during transition.

Arrive early

Give yourself plenty of time on race day, especially if it’s your first duathlon. You don’t want to be rushed, and it will help you secure a good spot on a rack. Select a rack near the run in/out and bike in/out areas. If you are in the middle of a long line of racks, count the rows so you know where your bike is hanging. When there are hundreds or thousands of bikes, it can be difficult to find yours. You’ll also be in a hurry, so it’s easier to just count the racks as you come in from your run. Also, try to get a good spot on the rack. I prefer the end because you have more space for your gear (see pic below). Finally, enjoy the sunrise, and since you arrived early, spend some time meeting the people around you.

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You can do far more than you think

My parents taught me you can accomplish anything you want as long as you work hard at it. I’ve found this to be true for most things in life. A duathlon isn’t easy, but if you work hard enough, you can make it happen. When I started training for my duathlon, I was diagnosed with exercise induced asthma. It was a set back, and there were times I questioned whether I should be running. I persevered and — with the help of proper medication — was able to complete the event, ranking within the top 1/3 of my age range and besting my previous training times. That’s not too bad for a first-timer with asthma, eh?

You may have limitations. You may be worried about completing the course. You may think you won’t be able to do it, but trust me. You really can do more than you think!

Have fun and enjoy the experience

You’ve trained hard for the event, now it’s time to relax and enjoy.  Soak up the experience, push yourself to achieve new heights, and have a blast!

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Tour De France Crop Circles

Posted on July 12, 2011 by powersla

Anyone interested in cycling knows the Tour de France is taking place now, but some may not be aware of the amazing scenery that the cyclists get to see as they race through the French countryside. Even the crop circles are cool.

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The tractors that comprise the two wheels and the crank rotated in a perfect circle to add action to the design. The creators even included some neat detailing like the handle bars and the water bottle. Brilliant!

The phrase written in French says the local farmers are proud to feed the cyclists. Wow, not only are they proud, they are really creative. Vive la France!


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The Best Women’s Cycling Jerseys and Where to Find Them

Posted on July 7, 2011 by powersla

When cycling with other female riders, I’m often asked the question, “Where did you find your jersey?” It’s a common occurrence. I’m convinced that most cycling shops don’t have a clue about fashion and what women really want to wear. That is why it’s so hard to find stylish and interesting jerseys. Pink, polka dot, and ugly floral patterns are not what most female riders want to wear. Save the polka dots for the kids. I’m a young athletic adult. I want something fun, something different.

If you’re searching for the standard, one or two-color jersey with a minimalist pattern, then look no further. The cycling shop is the place for you. However, if you want something creative, unique, and downright fun, keep reading.

Online stores seem to have the best selection. I rarely purchase jerseys in cycling shops these days because everything looks the same. Nothing catches my attention. You have more options online, but the down side is that it does take time to research all of those options, and you have to weed through a lot of frogs before you find your prince. In order to make the process easier and help you get started in your online shopping journey, I’m sharing a few of my favorite jerseys and where you can find them.

  • Dr. Seuss Green Eggs and Ham from Retro, $74.90. By far, this is the jersey that gets the most compliments from other riders. They love it and so do I. There are a few other Dr. Seuss options on the Retro website and a new design coming in the Fall, so check those out too.

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  • Curious Penguins from ScudoPro on Amazon.com, $39.99. This jersey reminds me of Angry Birds, but with Penguins.

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  • Giraffe Animal Print by AeroTechDesigns, $24.95. When I found this jersey, it made me laugh. I like how the giraffe design continues from front to back. There’s also a nice reflective stripe on the top of the sleeve.
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  • Chat Noir by Retro, $74.90. I don’t have this jersey yet, but I love these Art Nouveau posters and think they make a great canvas for a cycling jersey. I’m certain it will be another highly complimented jersey when it becomes part of my cycling wardrobe. Another one of my favorites in this style is Cycles Brillant from BicycleGifts.com. I was impressed with the quality of the shirt and the customer service from this company. It came nicely packaged and included a personal note, which is a rarity these days.

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If these options are too bold for your taste, you may also want to check out TeamEstrogen.com. They have a nice selection of women’s cycling jerseys, some that are standard faire, but there are many other options beyond what you would find in a typical bike shop. They also have a great selection of tanks and base layers.

Got others to share? Comment below.

 

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Merrily We Spin Along

Posted on June 28, 2011 by powersla

One of the most frustrating parts of being a female cyclist with only a few months of serious riding under my belt is that my pace remains slower than that of the average rider. It prevents me from being able to ride with the rest of my group at events, and on training rides, it forces those with me to ride slower in order for us to stay together. It’s something I’m desperately trying to improve — the sooner, the better!

With that in mind, I stepped into the gym and took part in my first spinning class at LifeTime Fitness. I’ve heard a great deal about these classes, but didn’t know what to expect when I walked inside. Going to a group fitness class by yourself can be so intimidating. Nevertheless, I had a goal. I wanted stronger legs, and nothing was going to stop me.

When I arrived, the room was dark, cycling videos were playing on the large screens at the front of the room, music was blaring, and people were already warming up on the exercise bikes. I chose a machine in the back of the room, not wanting to embarrass myself if I didn’t do things correctly. I wanted exercise, but I didn’t want to look like an idiot. Yes, I’ll admit it. I was hiding in the back hoping no one would notice me.

After a few adjustments to the seat position, I was ready to start spinning. I clipped into the pedals and began my adventure. The 60-minute, high energy class focused on improving cardiovascular endurance and strength. The personable instructor led us through a variety of uptempo cadences, sprints, and climbs while telling engaging stories and motivating us to push ourselves to the next level. I quickly forgot that I was a newbie, and I found myself thoroughly enjoying the experience, every sweat-dripping moment of it. I could feel the challenge to my muscles and lungs. I could envision them becoming stronger and faster. I walked into the room a little unsure and skeptical. I left a new convert. Yes, I would definitely return.

I know it may be too early to render a final verdict, but my first few experiences have been great. I can feel the difference. I know my legs are working hard. They are being challenged. They are becoming stronger and faster. Spinning is a great supplement to my training rides, and it’s especially beneficial on the days when I can’t take my bike on the road. Oh yeah, and it also burns a lot of calories. You can’t complain about that, right?

If you are like me, and you want an effective workout designed to improve your cardiovascular enduring and strength, check out the spinning classes at your local gym. It’s a great alternative to the standalone exercise bikes in the middle of the gym. It engages your senses, is customizable to all levels, and the instructors make it lots of fun!

Have other tips for how to cycle faster? We want to hear them. Comment below and share what you’ve learned with our readers.

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Tour De Cure

Posted on June 26, 2011 by powersla

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On July 23, I will be cycling in the American Diabetes Association’s Tour de Cure fundraising event at Texas Motor Speedway. More than 23.6 million Americans — including some of my own family members and friends — suffer from diabetes. During this event, I’ll be joining with riders from across North Texas to help ride for a cure.

This year, I will be cycling the course with the Cisco corporate team, and I need sponsors to help me reach my fundraising goal of $150. All proceeds benefit the American Diabetes Association and will help us make a difference in the fight against diabetes.

If you’d like to sponsor me, click here to visit my personal site and make a donation.

Together, we can all make a difference!

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