It's National Triathlon Week!

It's National Triathlon Week!

"National Triathlon Week is a nationwide initiative to celebrate the sport of triathlon and all of the members of the multisport community. This week is geared toward education, celebration and participation in the multisport lifestyle."

Triathlon has been part of my lifestyle for the past 16 years. It's given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. 

I've learned so much since my very first triathlon.

You may see me as this triathlete....

But this is how it all started......

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim but I had little open water experience. Once the swim was over, I found myself filled with anxiety. The bike portion was super scary for me. Even with a hybrid bicycle, I knew nothing about riding a bike in a race. Thankfully, once my legs hit the ground I could relax and enjoy the final leg of the triathlon. When I completed my first sprint triathlon, I was equally exhausted and thrilled at what I had accomplished. It seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it all by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comradery of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon (April), my first half ironman (IM 70.3 Florida at Disney, May) and my first Ironman (IM FL, Nov). Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive and the volunteers were incredible. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. My bike handling skills have really improved, which has made cycling so much more enjoyable. 

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge in 2012.

He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. He lost a lot of his top-end bike speed and power but he still has a strong love for being on two wheels (although the tri bike is not his favorite bike). Lately he has discovered a strong love for mountain biking and in 2021, he participated in 3 Xterra events. 

Over the past 16 years, I have learned so much and have accomplished a lot in the sport of triathlon. And thanks to the sport, I have been able to participate in many other events, like gravel biking, trail running and open water swim events. Triathlon isn't just a sport, it's a lifestyle.

Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my third book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed, yet excited and eager to try something new. It was important to me to provide practical and easy-to-read chapters that were relatable and relevant to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and sport nutrition - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethnic groups), I hope that my book Athlete to Triathlete will simplify the sport to help you safely and confidently enter - and stay in - the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to all types of athletes and fitness enthusiasts. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Triathlon has allowed me to travel to new places, develop long-lasting friendships and discover my unique talents and strengths. Triathlon also has a wonderful way of teaching you many valuable life lessons. Regardless of your background, triathlon is an everybody sport. 

Like myself, maybe you swam in college and miss the camaraderie of being part of a squad. Perhaps past running injuries have made you tri-curious. Or, maybe you are seeking a new challenge as a devoted cyclist. Training for a triathlon adds purpose to your exercise regime. As a way to improve health, boost self-confidence, overcome a fear, stretch physical limits or be a role model, there’s no escaping the obvious of being drawn to the challenge of participating in a three-sport event.
Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Get Started Articles: 
TriWeek: Swimming
TriWeek: Cycling

TriWeek: Running
TriWeek: Transitions

Are you ready to try a triathlon?

For more info, click HERE.

If you've been thinking about trying a triathlon, I encourage you to consider an indoor triathlon. Indoor triathlons have become very popular at gyms, YMCAs and other types of athletic clubs as a fun winter indoor event. It's a safe place to start if you want to see/experience what a triathlon is all about. An indoor triathlon includes a swim in an indoor pool, cycling on a stationary bike and run on a treadmill (or around a track) - either for a set time or miles. Unlike a standard triathlon where you swim in an open body of water and ride/run on the road, an indoor triathlon takes place, yep you guessed it - entirely indoors!
And no need to invest in a lot of equipment or gear. All you need is a swim cap, goggles, swim suit, running shoes and cycling shorts - all things that you can find at your local run, tri or bike shop (or online).

As an example, the Kroc Center in Greenville is putting on an indoor triathlon on February 5th. You can find more info HERE. If you have been tri-curious, give it a try! You'll feel super accomplished and proud when you finish! 

Triathlon has been part of my lifestyle for the past 16 years. the sport has given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. I've also met a lot of really cool people along the way. 

But even if you see me an experienced, accomplished triathlete.....

Every expert was once a beginner......

When I participated in my very first triathlon (2003), I knew little about the sport. I saw a flyer on the YMCA bulletin board promoting a triathlon race. As a collegiate swimmer, I felt extremely comfortable with pool swimming (little open water experience) but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon - I was just so happy to be off the bike. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could do three sports back to back to back. 

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

After spending ten years as a competitive swimmer, I missed the comradery of training/competing with others. Plus, a student-athlete lifestyle was all I knew. In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I was craving some stress-relief through structured training.

In 2006, I was bit hard by the endurance bug.

I completed the Boston Marathon, my first half ironman (IM 70.3 Florida at Disney) and my first Ironman (IM FL) - all in one year. All at 24-years old. I was amazed at what my body could do and I loved being in the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong, scared to confident.

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge. In 2012, he participated in his first triathlon. He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. Although he doesn't love being on his triathlon bike, triathlon has kept him loving cycling. 

For me and Karel, our love of endurance sports has allowed us to recently explore new and different opportunities - like trail running and mountain biking. While I plan to always keep learning about myself as an endurance athlete, I have learned the most from 14+ years of triathlon coaching. Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way. I experienced injuries, I probably trained too much/too hard and I spent money on gear/equipment that I didn't need.

Anytime you pursue a new sporting event, there's a good chance that you will feel confused and overwhelmed yet excited and eager. 

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help you feel more comfortable about the sport of triathlon, check out my book Athlete to Triathlete. I wrote this book to help individuals feel more welcomed and comfortable on race day while also safely and confidently entering the sport of triathlon. I want others to feel the same excitement that I felt as a newbie but prepare for a triathlon event in a smart and effective way. 

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Why I wrote Athlete to Triathlete (new book)

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comraderie of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon, my first half ironman and my first Ironman. Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. And since my cycling skills have dramatically improved, I love riding my bike.

Karel came from a competitive cycling background and was seeking a new challenge in 2012. And boy, did he get one! He really strugged with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water.

Although I still feel like I have a lot more to learn and to accomplish in the sport of triathlon, I have learned the most from coaching hundreds of athletes over the past 10+ years. Although my focus is with endurance triathlon, every expert was once a beginner. From my own experience, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my new book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed yet excited and eager to try something new. I wanted to provide practical and easy-to-read chapters that were related and applicable to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethinic groups), I hope that my new book Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to newbies and beginners. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with pre-ordering my book, you can help me get the word out by sharing with your friends, training partners and anyone else you feel would benefit.
You can pre-order your copy here: Athlete to Triathlete.

Calling all beginner triathletes!

I remember my very first triathlon like it was yesterday. I saw a flyer on the Lexington, KY YMCA wall, outside of the classroom where I taught spin classes. As a life-long competitive swimmer who recently transitioned to cross-country running (to give my back a break from all the swimming), I was intrigued by this 3-sport event because it was a new challenge for me to conquer. I was more excited than intimated but I had one main concern - I didn't own a bike. Luckily, my 21st birthday was approaching so I did what any 21-year old would do...I asked for bike from my parents so I could compete in my first triathlon. With less than a week before the event, I rode my shiny new hybrid bicycle a few times in my neighborhood and somehow I convinced myself that I was ready for my first ever triathlon. My dad traveled with me to watch and I had so much fun ....even though I had no idea what I was doing. Look at me so focused and determined (and a little bit scared on a bicycle)!

While my skills, fitness and knowledge of the sport has grown tremendously over the past 15 years, one thing has continued to remain the same...... I do this sport because I love it. No one is making me be a triathlete and I don't feel pressure from society to keep my triathlete-title. If I didn't truly love the sport, I'd find another mode of activity to keep me healthy and fit. Triathlon has become part of my lifestyle and it's a big part of who I am and I don't feel guilty or bad about saying that. Although a somewhat time-consuming and expensive hobby, triathlon has become an important component of my life - mentally, physically, socially and emotionally. I don't consider it an obsession but a passion of mine. When I met Karel in 2006, he was not a triathlete. I never asked him to give up his love for road cycling in order to swimbikerun but it was a choice that he made in 2012 to give triathlon a go. You can read his first triathlon race report here. While swimming was an immediate challenge for him, he also enjoyed having a new challenge as something to motivate him on a daily basis. Today, he says he enjoys racing triathlon more than bike racing because he enjoys the 3-sport lifestyle and even as he gets older, he can still feel/see himself getting better (which keeps him motivated to keep "tri"ing).

Karel after his first triathlon. 

Inevitably, we will all have to do things that we don't want to do in life or that we aren't good at. Embracing a challenge is a skill that every human being needs to survive. Triathlon serves as an excellent platform to build confidence and self-esteem, to learn the art of good time-management, patience and discipline and to step outside of your comfort zone. I can't imagine my life without triathlon for it has taught me so much about myself, has allowed me to travel to beautiful places, I've met so many inspiring and motivating people through the sport and it's been an enriching way to improve my quality of life. It's been an exciting journey over the past 12+ years. Until my joy for training and racing goes away, I plan to continue to pursue this hobby because it's a lifestyle that brings me great value in many different areas of my life. Realizing that I could spend my money, time and energy on many other things/hobby's, I enjoy investing into triathlon for it gives me so much in return. For me personally, I never felt that I had to "buy" myself into the sport. I have always spent my money on what I felt was most practical and reasonable for me in each stage of my development.

To help the triathlon industry grow the sport of triathlon, Time to Tri is a new initiative to help and support athletes as they train for and compete in their first race. The initiative is a joint effort between USA Triathlon and Ironman with the goal to  increase triathlon participation by 100,000 nationwide by the end of 2020.

I was selected by Ironman to help kick-off this effort and pilot the program and I couldn't be more excited to help grow the sport. Although I specialize in coaching endurance triathletes, I want to help others get more involved in the sport and that means encouraging beginner triathletes to train for a sprint distance triathlon. Knowing there are lots of questions and concerns when training for a triathlon, don't hesitate to reach out to me via email. For prospective triathletes, you can visit mytimetotri.com to fill out the form to receive a free 8-week sprint triathlon plan. You can also use this website to access great tips and information to help you feel less overwhelmed about your upcoming triathlon journey.

Here are my top ten tips for getting involved in the sport of triathlon:

1. Get involved with a triathlon club or your local triathlon community for support, education, developing friendships and accountability
   . 
2. Don't rush your journey. Give yourself at least 12-16 weeks to consistently train for your first triathlon and don't feel you need to step up to a longer distance until you feel you have the skills, time and strength to add more volume and intensity into your training.
   
3. Invest money into the areas that will help you stay healthy as a triathlete. Examples include a professional bike fit, a consult with a sport dietitian, a strength coach/PT and an appropriate training plan (or coach). Avoid spending money on supplements, gear/equipment or pricey items that are marketed to help you get fit or fast.
   
4. Expand your racing resume by participating in different events, such as running races (ex. 5K-10K), cycling events, open water swims, aquabike, duathlon, trail running, etc. Not only will you gain new skills but you'll learn more about yourself in a racing environment. No training session compares to the nerves and excitement that you will experience on race day.
   
5. Don't be a cardio junkie. Incorporate strength training into your triathlon training plan to help you build a strong and resilient body to help reduce the risk for injury. Also make sure to include mobility work and focus on proper recovery between training sessions.
   
6. Create good lifestyle habits to support your triathlon lifestyle. If you begin to sacrifice sleep or proper nutrition/fueling in an effort to train more or squeeze in workouts into your busy life, you are no longer making smart choices to help you make positive training adaptations.
   
7. Master your skills and build resilience before trying to get faster. This will help reduce your risk for injury, sickness and burnout. For example, learn how to ride your bike, change your gears, manage the terrain and feel comfortable on two wheels for if you lack the skills and confidence to ride your bike well, no amount of indoor training will help you ride faster, stronger or better on race day.
   
8. Incorporate open water swimming (in a group environment with a trained coach who specializes in open water swimming) to help you minimize the anxiety and fears of swimming in open water. I suggest to listen to the Tower26 podcast to help with your swim skill development.
   
9. Focus on quality not quantity training. There is no magic number of hours you need to train per week (or day) to prepare for a triathlon. Make the most of the time that you can give to training so that you can minimize the times you need to make sacrifices in order to train more/harder.
   
10. Involve your family in your workouts, plan races that are spectator friendly and always communicate with your family so they understand your new triathlon lifestyle demands/requirements. This positive support from others is imperative to keep you encouraged and motivated in this exciting new lifestyle.
    
    Bonus tip: Have fun! Enjoy setting small progressive goals for yourself, challenge yourself to step outside of your comfort zone and get ready for the most rewarding race-day experience as you conquer a 3-sport event to earn your triathlon medal.