Unsolicited Advice

What does it mean to show support?

What does it mean to show support?

I’ve come back to this question a lot this week. Often support just means money: Whether it is traditional patronage, i.e. supporting local breweries by spending too much of my disposable income on craft beer, or donating to NPO whose cause you support, i.e. for my birthday I donated and collected donations for the organization She Should Run.

But sometimes “support” is subtler, more personal. For example, my husband supports me in triathlon by taking care of the dog in the morning so I can train.

I mention this because, like so many others, 2017 made me angry (see #metoo movement for details). Every election, every corporate restructuring, and every misogynistic comment helped nourish the nasty seed in my head that the cards are stacked against women and minorities in an infuriatingly real way.

Obviously this wasn’t new to 2017… but this past year pushed me to where I had to start doing something productive. So I decided at the end of last year to start consciously and directly supporting women.

Triathlon was a good place to start – it’s another thing I throw an obscene amount of money at. I joined a women’s triathlon team founded by pro triathlete Angela Naeth (a woman and badass athlete that’s had to overcome a lot in the sport) and volunteered to help out the team however possible while serving as the Regional Director for Boston.

Side note: feel free to talk to me directly about joining IRACELIKEAGIRL.

Then there’s coaching. Coaching is one of the most obvious examples of the double standard: At the elite level, it’s perfectly acceptable for men to coach women and women’s teams but the reverse is rarely true. A reminder that there are certain power dynamics we are comfortable conforming to and a certain type of person that we trust as “experts.”

So, I started working with a female coach in October. From high school through college athletics, I’ve had many coaches in sport, but this is my first time working directly with a woman. That’s kind of crazy, right? Working with Coach Karen has been amazing and I’m 100% confident it was right the move.

But these things were relatively easy. They’re largely symbolic, grand gestures that make me feel like I’m contributing to the solution instead of the problem. These actions, however, are not how you change a system. Real change is wayyyyy more complicated, baked into our day-to-day interactions, how we do business, how we interact on social media, what we choose to blog about… 0a87bfc45f2b8112753b4805d6d987da

Fear of backlash is a common reason why we stay silent… and why things stay the same. So if we want change, we have to support things we believe in, loudly and publicly. Where you have a voice, use it, wherever and however you can.

So I am using mine. Here. At work. Online. Wherever possible.

If you disagree, you can “unfollow” or “defriend” me… but I’d much rather you let me know in a constructive way. Drop me a suggestion of how you go about supporting positive change. I’d love to hear from you.

In solidarity,

K

#timesup

Race Reports

Recap: Sea Gull Century and My First 100 Miler

Some rides are not meant to be raced. Your first 100 miler is probably one of them. At least that was my takeaway from this weekend. I rode the Sea Gull Century ride in Salisbury, Maryland and had the most fun checking off my first 100 miler on the bike.

Going into the ride, I was in decent cycling shape coming off training for a 70.3 in September. Still, making the jump from 60 mile long-rides to the full century was intimidating, even on a flat course. I had never fueled for a ride that long and it was more hours than I’d ever put in the saddle. In my over-anxious mind… there was much to go wrong!

Common Roots Family
The family – most of us rocking our Common Roots Brewing Company jerseys.

Turns out, I need not have worried. The day was perfect. I rode with my entire family and, despite coming into the ride with different levels of fitness, the group of us decided to stick together and ride socially. We built our own pace line and slowed down anytime someone came close to falling off. In addition to spending a lovely day together as a family, this was also great pacing mechanism, forcing me to quell my [overly] competitive nature, focus on fueling and hydrating correctly, and truly just enjoy the day.

As an event, the Sea Gull Century is a perfect course to ride for pure fun. Over 5,000 cyclists turn out for this fundraiser for Salisbury University. It is well-organized and supported by volunteers and draws cyclist from all different abilities. In addition to the 100 mile course, there is also 62 mile “metric century”. There are rest stations every ~20-25 miles (even one that serves beer 10 miles before the finish), the terrain is incredibly flat, and the 99% of the roads are in perfect conditions.

We only stopped at two out of the five rest stations but did spend a solid 20-25 minutes at each one, using the restrooms, fueling up, filling our water bottles and stretching a bit. I did find that starting up again after stopping was one of the toughest parts of the day so will keep that mind in the future… and maybe be a little quicker at the rest stops.

Other than that, I’m going to be arrogant and give myself an “A for execution” on my first Century. Here are some things that went well:

  • Pacing – riding several mph slower than I would have normally allowed me to finish the ride with some gas in the tank… i.e. great practice for Ironman when I’ll be starting a marathon (versus cracking a beer) off the bike. My legs felt fantastic (almost fresh even!) on my 5-mile recovery run the next day, which gave me some confidence about my fitness base going into the “off season”.
  • Fueling and Hydration – I ate some sort of solid carb every 20 miles or so (I like having something solid in my stomach) and kept my water bottles filled at the rest stations. I ran out of Infinit powder but filled up one bottle of water and the other with Gatorade and that seemed to work okay. The shots of pickle juice at mile 65 on Assateague Island were a game changer… I felt awesome afterwards.
    • Note: Had it been a hotter day, my casual approach to fueling may not have worked so well (I have a pretty high sweat rate). Planning to get more precise and dial in nutrition in prepping for IMLP.
  • Equipment – I hadn’t spent much time on my road bike since starting triathlon race season so decided to give it some love with a proper tune up before the race. Shout out to Mystic Cycle Centre – my old roadie rode great! My one blunder was forgetting to transfer my tube repair kit from my tri bike to my road bike, meaning I nothing to change a flat with. Luckily, we had just one flat in our group (and it wasn’t me), so we were covered in terms of tubes and CO2… still not a great move.

    Citra Session Common Roots Beer
    After being carried 100 miles, this tasted delicious.
  • Fun – I had fun from start to finish of this ride – took in the scenery, caught up with the family, and visualized cracking open the 16 oz can of Citra Session Pale Ale we each carried in our jersey pocket the full 100 miles. Slightly warm and shook up… It was as delicious as I imagined it being.

Summary: The Seagull Century was a fantastic experience. We will be back again next year to do it all again.

With my first 100 miler under my belt, signing up for the next one won’t be so intimidating. Any good race (or ride) suggestions? Currently accepting recommendations for my next century!

Cheers,
Kalyn

 

Me and Mom celebrating the way we do after the ride.
Unsolicited Advice

Year 1 as a Tri-Newbie: Lessons Learned

I did my first triathlon September 2016. It was an Olympic distance in upstate New York in the town I grew up in. Aside from a decent level of general fitness, I was totally unprepared. I mix-matched borrowed apparel and made every newbie mistake under the sun. I looked like a huge nerd but smiled through every minute of that first race. From then on, I was hooked. In my first year of racing, (with help from my coach) I dropped half an hour off my Olympic time from that first race, completed my first 70.3 and even picked up a few podium finishes along the way.

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My first triathlon. Almost everything I’m wearing is borrowed.

I’m still far (far, far, far) from being an expert—But I did learn a bunch this year…mostly through making a ton of mistakes. Here are some lessons learned from one tri-newbie to the next.

 

Training Lessons

    • Buy a heart rate monitor and know your zones. Prior to starting triathlon, my “normal” run pace was at my threshold HR range and I was doing that pace for 95% of my runs! Training with heart rate helped me shave over 5 minutes from my 10K time and avoid injuries from over training. Heart rate monitors are relatively inexpensive (comparatively, for the sport that’s annoyingly expensive) and probably the best bang for your buck in terms of training value.
    • Practice swimming even if you hate it. True, swimming is “the shortest leg of the race” but that’s actually a pretty silly excuse to not try to get better at it. Swim workouts used to make my skin crawl so I procrastinated the crap out of them. When I stopped being a baby and started putting in the time, my form and pace started to improve and the entire experience became less terrible.
    • Learn to love your bike trainer. Yes, riding outside is more way fun but the trainer is so much more efficient if you only have an hour or two to train. You can consistently hit heart rate or power targets without having to worry about traffic, stoplights, weather, etc. It can be a little rough at first but movies, playlists and fun cycling apps make trainer rides way more enjoyable, so does having a good bike fit. Which reminds me…
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I rode “in aero” 90% of this race. Bike fits matter.
  • Get a good bike fit. Especially if you’re on a tri bike! Riding “in aero” has a very different feel than a regular road bike. And no matter what bike you’re on, you’re going to be putting some serious hours on it so you want to be as comfortable as possible. I was lucky enough to get a really great bike fit using the Retül fit technology at Patriot Multisport in upstate New York. In my inexpert opinion, a good bike fit falls into the “not cheap but necessary” category.
  • Bike maintenance matters. Learn how to do the fundamentals: change a tube; clean your chain; etc. For minor adjustments, get an Allen wrench set and watch some YouTube videos. It may be a little intimidating at first, but knowing how to do the basic stuff goes a long way. Also, you should clean your bike and all of its components pretty often. This may seems obvious but I neglected to do so most of the winter on my new fancy tri bike and ended up with a stuck brake on my first outdoor ride of the season. (Did I mentioned I sweat a lot? Like… kind of a freaky amount). Clean that shit off!
  • Don’t forget chamois cream. Enough said. Especially on the long rides.
  • Remember you’re not a pro. This is was tough lesson to learn. There are days I would be super pumped to train but just couldn’t swing it between other responsibilities (work, family, etc.). It’s okay to want to be a badass triathlete that competes to the best of your abilities… and also has a life outside of triathlon.

Race day lessons 

  • Make a pack list and check it twice. Go through each discipline and transition to cross of what you’ll need. Don’t forget the little things like sunscreen and hair ties. *Two* races in a row I forgot my race belt, which wasn’t a huge deal but did cost me an extra minute or two pinning on my bib and added stress I didn’t need.
  • Be prepared for any weather. As the saying goes, “hope for the best but prepare for the worse”. My race at the end of this summer was 47 degree and pouring rain. I froze my spandex-covered ass off on the bike when I opted to wear just my race kit. Better to pack layers and not need them then not have them at all.
  • Know that the swim might be a little crazy. Until you’ve experienced it, there’s no real way to prepare for the chaos of the race swim. Particularly with mass starts, the crazy amount bodies in the water, kicking and splashing around you, can definitely be overwhelming. Unless you’re a super strong swimmer, it’s probably not a terrible idea to stick closer to the back or outside of the pack for your first few races.
  • Swimming straight is better than swimming fast. In my first race of the year I swam a great pace (for me) but swam an extra 500 yards, which tacked an extra 8-10 minutes onto my swim time. Practice sighting and, especially during the chaos of a race, be prepare to sight more frequently if you need to.
  • Practice transition. My T1 in my first race was laughably horrible. I couldn’t get my wetsuit off; I forgot to untie my shoes ahead of time (I use no-tie laces now); I couldn’t find my sunglasses; I left my bike in too high of a gear to get moving. It was just ugly. Practice ahead of time so you can layout your transition area the way you need before the race starts.
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Thumbs up for running….at the start of the run.
  • Pacing is a real thing: Respect it. Two races in a row (nope, didn’t learn the first time) I took off at my normal 10K race pace, not respecting the fact that I’ve ridden my bike 25-56 miles already. The results? A really miserable second-half of the run. Be smarter than me and hopefully you won’t hate yourself with just a few miles to go.
  • Have fun. I know, I know! This is the most cliché… but it’s legitimate advice! As many coaches say, the race is just the celebration of the work you’ve put in until that point. Take it all in. Give high fives when offered. Smile. Drink the beer afterwards. You’ve earned this celebration!

 

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Always have the beer after the race.

In addition to complete my first full Ironman, my main goal for 2018 is to have as much fun in every race as I did in my very first one.  Be serious but not too serious. Drink beer after every race (okay, fine… I should choose a more ambitious goal.)

…to be continued…

For more experienced triathletes, do you remember your rookie season? What classic mistakes from your first season of racing did I miss?