January In The Books!

January's Training Triathlon is in the books!

Because the entire event was completed indoors, the measurements below are pretty equipment-specific. That said, here are the times:

• Swim: .25mi in 8min (much faster than the Jan training goal)
• Bike: 60min @ 80rpm (faster than the Jan training goal)
• Run: 1.5mi in 21min (faster than the Jan training goal)

The bottom line is the January Training Triathlon was a complete success! Each of the three individual legs was done faster than the established training goal and all three were completed successively.

Stay tuned for more info related to training in February. Hope to see you at the February Training Triathlon (currently scheduled for Feb 18th)!

Tomorrow

January's Training Triathlon is tomorrow!

We'll meet at Columbia Pool at 12PM; if we're feeling hearty, we'll grab our bikes and hit the road (be sure to bring gear). The more likely scenario is after we're done swimming we'll head to University Park Community Center and use their exercise bikes/treadmills. We should be done by around 2PM.

Hope to see you there! If you're going to join us, please let me know so we don't jump in the pool without you.

January Training Triathlon- 1/21/12

For each month, there are suggested training goals for each event and a scheduled training triathlon to give everyone a chance to get together (and get ready!). We start slow in January by taking on 50% of the final distances and slowly build toward the actual event on 8/4/12.

For January, the overall training goals are:

• Swim Goal: .25mi (30 min)
• Bike Goal: 10mi (1hr)
• Run Goal: 3mi (45 min)
• Triat Goal: 50% of 8/4 Distances .25mi swim, 13.4mi ride, and 1.5mi run

January's Training Triathlon will take place on 1/21/12.

We'll be gathering to do 50% of the official distances and we'd love to have you join! We'll meet at Columbia Pool at 12PM and will be done at approximately 2PM. If the weather is nice, we'll do the bike and run events outside (please plan to bring your bike and whatever gear you'll need to feel comfortable). If the weather is cold or rainy, we'll make the short trip from Columbia Pool to University Park Community Center and will use their machines for the bike and run legs.

Past participants in training events have noted the benefits of doing not only the individual events separately but from also practicing the transitions between events and getting used to training different muscle groups.

Every year someone does the bike/run on the day of the event and says, "You know, I didn't have time to get ready for the swim, but next year I definitely will." With 7 months until the Vanport City Triathlon, this is the perfect time to start getting ready!

If you're hoping to do all three events this year but you're unsure of swimming at distance in open water, let me know and we can schedule a time for some individual instruction. I've taught many folks to swim before and would be glad to find a time to work with you to build confidence, skill, and endurance.

If you can't make the January Training Triathlon, stay tuned for one in February and a special event in March where we'll do a Sprint distance triathlon.

Therefore, Be It Resolved . . .

Training for the Vanport City Triathlon kicks off every year in January. There are two reasons for this. The first is that it's the middle of winter; the days are short and many folks, myself included, are trying to stay active. The second is that many of us make health-related resolutions around this time of year.

Whether you have specific fitness goals, are trying to lose weight, or are just looking for a free endorphin boost every now and again, there's no better time than now to establish new patterns for 2012.

A few years back, I came across some work by John C. Norcross PhD from the University of Scranton, focused on setting and achieving goals.

One of the things I found most interesting about his research is that for those setting goals, there is no one “type” of person who is most likely to be successful. Instead, Dr. Norcross has found a few traits about the process of goal-making which can help anyone become more successful in achieving their goals (the following is adapted from an article which appeared in the Wall Street Journal):

• Make your goal specific, realistic, and attainable. 
• E.g.- “I will be able to run 3mi in under 45min by the end of January (the Training Schedule goals were written with this in mind).” 
• Make your statement a positive one. 
• E.g.- “ I will exercise twice per week,” is preferable to “I'll spend less time watching TV.” 
• Declare your goal publicly. 
• Once you have taken the time to formulate your goal, be sure to share it with others who know you. 
• Check in periodically with someone who can provide support and accountability. 
• This is one of the great things about training for an event. You are part of a community and we're all aiming for 8/4/12! Stay in touch by reading the blog, leaving comments below, organizing a training event for others, or joining us for one of the training triathlons.

You can use the player below to access the NPR interview if you'd like:

Happy New Year!