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How to use the She Does Tri Forum

Hello Ladies of She Does Tri,

I hope you are having a great 2016. Many of you are signing up for 2016 races and events. You can comment on or share events on our forum under the Team Forum tab. To add an event or topic, click on the "+" sign to the top right of the page and then save your post by clicking "publish" at the bottom left of the page. 

Some of the She Does Tri girls have mentioned doing events like Timberman 70.3 and Harvest Moon Triathlon this year. The forum helps us get insight into the best races, what the race courses and venues has to offer and accommodations for travel.  You can also find women racing the same events or motivate others to join an event!

In order to stay updated on events added by team members you can update your email settings (see instructions below) or check the website forum.

1. Go to www.shedoestri.com.

2. Click on the tab, "My Page" at the top.

3. Click on "Options" (located on the right side of the page, under your cover photo).

4. Click on "Edit Profile" which is under the "Options" tab.

5. Finally click on "Email" at the top of the page and check off which email updates you would like to receive.

Please click on this LINK for more detailed instructions or email me at: krista@shedoestri.com.

Thank you for being a part of the She Does Tri Community and I look forward to hearing from you!

Coach Krista

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As a long time Exercise Physiologist, Strength and Endurance coach I am familiar with exercise prescription, rehabilitation and body mechanics. When I met Dr. Dave Boynton of North Boulder Chiropractic, I had a severely weak left side and needed to improve my movement patterns in order to prevent injury and pain from occurring and reoccurring. Strength training has always kept my body in balance but I had stopped strength work for a period of time and needed to recreate better movement patterns within my strength exercises and endurance training. Dr. Dave introduced me to Foundations exercises which has helped tremendously and proven to be a great supplement to my strength routines. 

Here's the proof: In 2014 I decreased my running volume significantly and ran only 3 times each week. In addition to decreasing running volume I increased strength work by including foundations with resistance training. The result of this change lead to my first ever win in a half marathon and a personal record in the half marathon distance in my 15+ years of competitive running. 

What is Foundations?

Foundations was created by Dr. Dave's friend Dr. Eric Goodman who developed these routines to help chronic pain. Dr. Goodman discusses the underlying cause of chronic pain in his Ted Talk The Unexpected Physical Consequences Of Technology. In his Ted talk Dr. Goodman explains how poor posture results in poor mechanics which lead to chronic pain and a common denominator of chronic pain is the inability to hinge at the hips. 

How to Hip Hinge:

A great way to accomplish the hip hinge is by performing a overhead squat with a stick. I use the overhead squat as an assessment for hip and shoulder mobility as well as a warmup for strength work. Dr. Goodman explains the ability to hinge at your hip joints will keep the front of your body long instead of bending at the spine and keeping the body short as if you are seated and hunched forward. 

As a competitive triathlete and coach I am always working toward improving my training and coaching methods to help my athletes stay injury free and perform at their optimal level. Dr. Dave Boynton and Dr. Eric Goodman have expanded my tool box of exercises which has helped me and my athletes achieve more success in sport.

Here is a 12min Foundations routine you can try: http://www.youtube.com/watch?v=4BOTvaRaDjI. If you need help with a strength training routine contact me at Krista@shedoestri.com 

Happy training!

Krista

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So What is Exercise Intensity?

“The body conforms and adapts to the intensities and directions it is habitually subjected to.”— Wolfe’s Law

In triathlon and other endurance sports, training intensity – or how hard the effort is – is typically described by terms such as aerobic, sub-threshold, lactate threshold, VO2 and recovery. Training at different levels of intensity stimulates different training responses in the body. Training at higher intensities (typically performed as intervals) is an effective tool to maximize training time so that your training becomes more specific to your goal event while minimizing the risk of overtraining, burnout and injury.

The following video will help you better understand intensity while discussing four different ways to measure your intensity.

Video: Understanding Exercise Intensity

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Why Do We Care About a Warm Up and Cool Down?

Although often overlooked or skipped for lack of time, warming up and cooling down are extremely important before and after every work out to reduce likelihood of injury while facilitating post workout recovery. Krista Schultz, MEd, CSCS explains.

Video 1: Why and How to Properly Warm Up Before Exercise

Krista Schultz, MEd, CSCS explains the importance of warm up at the beginning of your exercise routine and gives examples.

Video 2: Importance of Cool Down After Exercise


Krista Schultz, MEd, CSCS explains the importance of cool down at the end of your exercise routine and gives examples of cool downs.

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Nancy Kinney's first Ironman

Ironman Boulder 2015


The day finally arrived! It is August 2, 2015. A journey I began 6 months prior was about to cumulate in a long day of endurance. It was a beautiful Colorado morning with the temperature at about 67 degrees. After dropping off my special needs bags, I was walking to the buses with my morning clothes bag which included 2, yes 2, wetsuits! There was a question if the swim was going to be wetsuit legal, and I had both my full sleeve and sleeveless wetsuit. Being my first Ironman, I would rather be over prepared than under. As I walked to the buses, a guy announces it is 78 degrees which makes it wetsuit illegal if you want to qualify for Kona or get any age-group award. I knew I was not in contention so I would choose to wear my sleeveless wetsuit for security. I boarded the buses with my friends Jeff and Danielle Mack! Danielle being last year’s winner, I wanted to hear all her positive thoughts she would give her husband, Jeff. Upon arriving at the start, it was the busiest hour I have spent doing all the last minute things of getting marked, prepping my bike, bike bag and last minute toilet stop. Choosing the wetsuit option put me in the back of the pack but the entry into the water went very quickly!

The Swim

Before I knew it I was in the water on my way to my challenge of 140.6 miles. The swim in my opinion was fairly brutal! I was knocked in the head a couple of times including a knock to the jaw which was extremely painful. As I exited the swim, I saw my time was a little slow to what I wanted but I must keep moving. Seeing one of my friends as I approached the wetsuit strippers was a huge delight to have her pull my suit off.

The Bike

My transition was slow but I wanted to make sure I was all set to start that 112 mile bike ride that would take me about 7 hours. Off on the bike…the first few miles were slow as usual. As I headed down Neva Rd, I decided to eat my first bite. My jaw was throbbing from the hit on the swim and it hurt to eat but I knew nutrition is important. As the miles went by the pain started to dissipate and I was getting into the groove. I figured I was ahead of schedule which helped my mental state. Toward the end of the second loop, I realized I was no longer hearing the beep on my watch to remind me to eat. I didn’t know if my watch had given up on me or I became mute to the beep. So I had to come up with a plan to eat because my watch was not beeping. The 2 hills (7 miles) we had to do to get to the top of Lookout Rd was greeted by a non-aid station of Scratch snow cones! That was one of the best treats to bring home the bike for the last 15 miles!

The Run

Coming into Boulder High was great but that transition from bike dismount to the change tent was very long! I changed into my running shorts and was on my way to the 26.2 mile run. The run started out very well. I was feeling good and trying to keep my pace not to fast because I knew I wouldn’t last. I walked ever aid station to make sure I was getting fluids. Although, by mile 18 my stomach and intestines were cramping pretty bad! I would make me feel nauseous when I would try to run. I did not want to get sick! I was not only walking aid stations; I was walking the uphill underpasses. I didn’t know what I should drink to make it feel better. I just drank some water and coke for a few stops. The cramps would come and go but after a while they actually went away permanently at about mile 22. My friends at aid station 2 kept me going with making me laugh and trying to meet my nutrition needs so I would finish strong! As I left aid station 2 for the last time to the climb to Eben G. Fine Park, I focused on one foot in front of another. No matter how slow my pace was it was faster than walking. I just wanted to get the Ironman done! I trudged up to the park and as I ran down, ever step was so painful. I felt every muscle in my body was so sore

The Homestretch 

Coming around Boulder High a burst of endorphins hit me and I began to pick up my pace! As I hit Arapahoe, I knew I was on the home stretch and in a few short blocks I would be called an IRONMAN (WOMAN)!! Smile on my face; I ran as fast as I could to bring it home! My friend Lynn met me on the way in and told me I was making her cry and said, “Wow, you are running really fast!” I told her, “come on, keep up!” As I hear more of my friends cheering for me, my smile was bigger than ever and so thrilled to achieve the biggest accomplishment of my life!! My family was at the finish including my 85 year old parents which meant the world to me! There is nothing like crossing a finish line and hearing your name called and being called an Ironman was just the icing on the cake! What a great journey the last 6 months have been with a fantastic ending!

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Kelly does Ironman Raleigh 70.3!

Why Raleigh 70.3?

My sister called me one day last July and said “I want to do a Half Ironman, but if I do this, I want to do it with you and Kopps (aka my husband).” I laughed hysterically because I had never even done a single triathlon before and never really had interest in triathlon. The swim portion was terrifying for me since I never learned the correct way to swim and I was pretty convinced I could never swim 100 meters let alone 1.2 miles. With that said, a week later my sister, my husband, my brother-in-law, and I were all signed up for Raleigh 70.3….WTF did I just do, was my first thought. Shit, I need to figure out how to swim was my second. We chose Raleigh because the location was accessible for both our families and the timing worked with all our schedules.

Fast forward 10 months.

I conquered pool swimming and successfully completed 3 sprint triathlons although each race I panicked within 100 yards, backstroked half of the swim, and struggled with sighting buoys. None of this helped to ease my fear of the 1.2 mile swim looming in Raleigh and it got into my head that I would not even get out of the water, but off to Raleigh we went!

Pre Race

We assembled our bikes that we shipped via Fedex, checked in, got all our free swag, got our wristband and our bibs with our names on them! We attended the athlete briefing and were told it would most likely not be a wetsuit event. SHITTTTT! I have never swum open water without a wetsuit so now I was really freaking out. We drove out to T1 to rack our bikes and I was hoping the lake would be open to practice swim…but nope. Rode my bike to make sure my husband assembled everything and nothing was broken, all good. We got dinner with our families and tried to get to bed early.

Race Day

Race Morning My alarm went off at 3 am, I was less than impressed and the nerves rolled in like a tidal wave. Got dressed, ate my first breakfast, and headed down to the buses to drive the 40 miles out to T1. My friend Krista had tried to connect me with another She Does Tri athlete prior to the race and out of the 2000+ athletes I figured I would never find her, but boarding the bus in front of me I noticed the pink and black 2xu shorts and overheard the name Mayra and quickly introduced myself…small world! Got my gear together in transition, found Mayra for a quick picture, and then headed off to the bathroom line where I would spend the next hour of my life.

The Swim

I watched my husband start his swim and then got in the water to warm-up and was surprised how good I felt sans wetsuit. Watched my sister start and then realized I forgot to eat breakfast two, crap. Shoved a gel in my face and hoped I had enough to fuel my swim. 8:16 and I finally got to start. The gun went off and I waited, counted to 10 and then slowly waded into the water and began swimming. I was waiting to panic, to flip over onto my back, but that never happened. I felt great and never strayed off course. The people climbing on me and the turbulent waves crashing into me never even bothered me. I COULD BREATHE was all I cared about and I just kept counting buoys. Half way through I got hungry…mistake one of the day, really needed breakfast two. Oh well, I felt great so when I finally returned to land I totally thought I swam it in 37-38 minutes…BAHAHAHAHA my watch read 48:12, ugh. I was momentarily disappointed but then realized I survived the swim, so I consider that success! Goal achieved.

The Bike

My bike was pretty uneventful. The majority of the course was shaded and winded around beautiful lakes with some rolling hills. I was averaging 19.5 or so up until mile 40 when the bigger hills started. I was feeling good but decided to slow down a bit to make sure I had legs for the run. My stomach started to slightly bother me on the bike but I didn’t think much of it. I took in what I thought was enough calories/salt/water/electrolytes but little did I know that my slight stomach discomfort on the bike was a precursor for what was to lie ahead. Came into T2, waved at my parents, and finished the bike leg in 3:02, pretty much exactly where I thought I would finish so I was pleased. Took my time in transition, got some sunscreen put on, took a pee break and headed out to run.

The Run

Within 100 yards of my run start I passed by Mayra and shouted a quick hello! She asked how I felt and at that time I was ok; about a ½ mile later that all changed. My stomach turned, cramped up and I was positive I was going to vomit. I was able to run, slowly for me, until mile 2.5 and then I walked the hill because any extra exertion made the nausea worse. Started running again, found my husband at mile 3 for me, 9.5 for him, which gave me a temporary break from misery and by temporary I mean 2 minutes because then another hill came. This is how most of my run went. I ran the flats and downs, walked the ups, talked to some fellow athletes, saw my sister at mile 9 and my brother-in-law at mile 12. My husband came back out to run me in the last mile but surprisingly I was actually feeling ok at this point so I was able to pick up my pace and had a huge smile on down through the chute.

The Finish

Enjoyed the finish, got my medal and then someone tried to take my timing chip off and I yelled “I NEED A TRASHCAN NOW” and I proceeded to hurl Gatorade, oranges, salt, whatever else my stomach no longer wanted. A sweet lady kept asking for Med help, towels, water, ect and I briefly look up to see that it was Mayra…of course! She Does Tri girls take care of each other ☺ Owe that girl BIG!

I got taken to the med tent. BP was taken 72/60…not good. I drank some nasty Gatorade salt water mix and laid down for a few minutes. Started to feel better and against the advice of the med tent people I left the tent, I had to watch my sister and brother-in-law finish. Grabbed pretzels and a sprite and headed back out to the course.

My sister and was coming down the chute in no time with tears of joy in her eyes and a smile plastered across her face…I have never been more proud of her. Her husband came through shortly after and we were all there to bring him in. They are parents to two boys, work full time, and 2 years ago they could barely run 1 mile…and now they were both half Ironman finishers…amazing!!!

My husband finished in 5:18. I finished in 6:20:54. My long shot goal was to break 6 hours, but the rookie in me did not nutrition plan correctly and was not acclimated to heat/humidity, which ruined my run but that’s ok, I have a lot to learn. My realistic goal was to beat 6:30 so I DID!! My sister finished in 7:59 and her goal was to not be DFL (Dead F*cking Last) and her husband finished in 8:13. We DID IT. What an incredible journey and to experience it with my family was the best part of the whole day. I can’t wait to do it again!

Much thanks and love to those that advised, trained and encouraged me along the way: Andrea Mathias, Klaus Stadler, Krista Schultz, David Glover, Eric Kenny, Mayra Krueger, my sister, my parents, and of course my husband whom inspired us all to try this crazy sport we call triathlon.

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Adelaide races 70.3 St. George

Ironman 70.3 St. George

 

Earlier this year Kennett decided to sign up for his first triathlon. I offered to race it with him and soon after we were signed up for  Our decision to do this race was based on the race date, the location in proximity to where we live in Boulder, CO, and the cost to race.

Race Sign-in

The day before the race we had to sign-in and drop off our bikes. The sign-in was at the town square. It was easy to find and get through, but the process of dropping off gear was a little confusing. The course started in a different location than the finish line so we were given 3 bags to put gear into. A bike bag, run bag, and a bag for all our morning clothes that would be dropped off at the finish line post-race. While it was initially confusing, they coordinated all of this very well and the only item we were missing after the race was a towel that must have gotten lost at the bike transition. We could have taken care of some of these tasks such as check-in on Thursday if we had we arrived a bit sooner in the day, but we didn’t and the result was that we on our feet for much of the day. I think I walked about 7 miles throughout Friday which isn’t ideal for the day before racing.

 

Race Day

We left from the town square and were shuttled to the swim start. They had a lot of buses lined up and ready to take people so the wait was minimal and painless. The only painful part was waking up at 4:15 in the morning to start the day.

 

The night before I had a thought that I should double check for my goggles. I never got up to look because we were sleeping in our camper van and I would have had to step over Kennett to even turn on the light and begin looking. On the bus ride I remembered that I might not have them. I started to search but didn’t want to lose anything in the dark on the bus. Sure enough, when we were unpacking items in the bike transition area I had to ask a person just down the row from me for extra goggles. Luckily it went smoothly - I only had to ask 2 people before I found a pair of Rokas which worked better than my pair would have anyway - success!

 

The swim was somewhat uneventful. It was similar to every other open water swim I’ve done, though with slightly more people. The buoys were easy to spot which was nice. The best part was the volunteers who helped get the wetsuits off. I am not very talented at that and the woman who helped me was very sweet. Apparently there were either 2 or 2.5 volunteers per racer so that same level of support was evident throughout the entire race.

 

The beginning of the bike course was fast. It had a few rollers and some corners but the average pace was solid and it wasn’t too hard to pass people. Around mile 20 there was a short up and back and after that I noticed there were a few sharper turns until we came to Snow Canyon. We had camped here for the previous 2 nights so I knew what to expect. They had an aid station before the climb and I made sure to get extra water. It was an uphill on a bike path, back down part way, and back up a climb that was a few miles long. It was a baby-gear climb with sections that required standing to get the extra umph. When we had pre-ridden this part of the course I thought I was going to die from the heat. While I did start to notice the heat at this point in the race, it was very manageable. The climb ended shortly after mile 45. My chain came off when I went back into it into the big gear but I quickly got it straightened out and began heading downhill. Initially there were a few rollers but mostly it was downhill with some steep sections. After my crash on my TT bike going downhill in the fall, I don’t have the guts to go downhill fast and I actually lost a bit of time on this section and was really happy when it was over. It is always a nice feeling to get to the run transition anyway.

 

On my way out of transition I noticed that volunteers were spraying sunscreen. I opted to go to the porty potty instead. (Side note: they had enough porty potties which is evidence of how good a race is organized!) The run began with a slight uphill and since it was an out and back course I could see the fastest women come in. I also finally got to see Kennett and cheer him on. Around a corner there was a steep uphill, followed by a descent on the other side of the climb. About halfway through the run I wondered if I’d experience heat exhaustion. With all the volunteers at the aid stations it was easy to grab several cups of water, ice, and ice water to throw over myself. I ended up sticking ice down my bra at almost every aid station. Also at the aid stations there were GU products, occasionally Clif bars, Red Bull, Coke, some fruit, and Gatorade. The best by far was the impromptu aid stations from little kids and their parents handing out freezie pops on the side. I thought I’d love the Coke at the aid stations but it wasn’t cold so those freezie pops really saved me.

 

Eventually we had to go back up the steep climb to return back the way we came. I took it easy because it was long but I made sure to run the entire course. It was hot and there were a lot of people walking but once I know that if I start to walk it is hard to get my muscles going again.

 

With a mile to go in the course I heard people cheering “Great job ladies” and I knew there was another female behind me. She started to come up next to me but I kept pace and she was encouraging. Then we caught another woman and we were moving at what I felt was a good clip that would be hard to sustain for much more than a mile. During the last aid station I blew through, figuring I’d get water in just a few minutes, and I lost the other girls. Around a corner and the finish was in sight. As I crossed the finish line there were immediately volunteers to hand me water and make sure I was doing okay.

 

I ended up finishing in 5:37 which was just below my 5:40 goal. It was a tough course and my first race back, but I definitely see room for improvement. Kennett came in 17th overall and was the first amateur across the finish line. I think we both are ready to race again soon!

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Horsetooth Half Marathon,

April 19, 2015

I had heard about this half marathon since I moved to Boulder three years ago and refused to even consider it because of the monstrous hills that came with it. After acclimating to the altitude and becoming a stronger hill runner I decided it was finally time to see what this race was all about, and I got my husband and my 2 best friends to join me! My neighbor and some other local friends signed up as well which made the whole day even more exciting.

Race Morning

We pulled up to the packet pick up area around 7:30 on race morning and the temperature was 35 degrees with 20+ mph winds. My first thought was “wow I did not dress appropriately for this race” since I was freezing already. We proceeded to sit in the car until the very last minute and thankfully it began to warm up and the wind calmed slightly. The course was altered this year due to construction so we had to walk up the first ~1/2 mile to the start line. At first, I thought this was fantastic until I realized we now started in the middle of a pretty steep hill with no warm up.

The race started and most of my friends took off. I took the slow and steady approach because I knew a 9%+ grade hill was coming soon. We crested the first hill within ½ mile and got some recovery time before the next hill “Monster Mountain”. 

I think I was still warming up or still asleep because we were up and over the biggest hills of the race before I knew it, and my average pace was 9:27. Mile 1.5-3.0 was downhill/flat with some amazing views of the reservoir and I was able to get my pace down to 8:30 before the next big climb. Mile 3.25-4 was a 6% climb (Dam Hill) but soon we were going back downhill again and the views made me forget the pain. Over the next 2.5 miles I was able to get my pace down to 8:05. At this point you make a right turn and head away from the reservoir on a scenic country road that leads to the next big hill (Bingham Hill). I got to the top and it was time to take in a gel and lose a shirt. A quick downhill and back up the last big hill of the day and then we hit the bike path. I found this portion, mile 8-10, the most boring to be honest but with a tailwind and flat road I got my pace down to 7:50. At mile 10 there was a slight hill followed by a long straight section on a main road that I thought would never end. At mile 11.5 we were back on a bike path and turned back into the wind at mile 12.

Thankfully, we turned again shortly and I was crossing the finish line at 1:43:23, which was a PR for me! My watch said we ran 13.27 miles and my pace was 7:47 but officially it was a 7:54. My goal had always been to break 8 min/mi so I was pretty ecstatic. My husband quickly greeted and hugged me and told me he also had a PR of 1:35 and my friend Jen finished in 1:39, 3rd in her age group. My other 3 friends all finished under 2 hours as well so it was a great race had by all! Nothing celebrates a great day better than a fresh Fat Tire from New Belgium J

Elevation gain: 917 feet

Elevation loss: 1154

Net Elevation Change: -237

PROS: Views, amazing finish line party                    CONS: Had to pay for a medal, which they ran out of

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Mary Cox is now a member of She Does Tri
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