Join us for a "Brick" Workout on Saturday, May 1, 2010 at 7 a.m.

This is Lesa, Donna, Michelle, Laura and Lynn T. at a May 9, 2009 brick workout last year.  We basically bike for 10 miles and then as soon as we dismount our bikes, we start running around the track.  This is fantastic training to get your quad muscles ready for the race!  I've heard this workout called "brick" because your legs feel like bricks after the bike, but I'm sure there's a more sophisticated description.

Please take the poll to the left (if you viewed this blog before tomorrow morning).  It's anonymous and informative for me and Gary and Michelle who may show you the route.

Anyone receiving this blog who wants to join in on the run/walk around the track is welcomed!  Our attitude is "the more the merrier" and you don't have to be signed up for a triathlon to join in.  The wonderful thing about a track is that everyone can go at their own pace!

Getting Our Swim On!

Laura, Lesa and Donna - the pool was chilly and the jacuzzi was HOT!  We're just amazed that swimming is starting off so much easier this year....it used to be tough to do 10 laps and I'm hearing from all the veterans of last year that the swim is getting easier....just DO IT! is the key, I guess.

We also did some drills - finger dragging to lift the elbow and swimming your fist - to use your lats - both drills are in the video link on the left called "Tri Videos and More...." I went to find it for you and found a 3-minute swim video which is posted on the left.  Enjoy!

New swim schedule at the Franklin Y

There is a new swim schedule for the Franklin YMCA which is effective April 26th.   See link below.  It looks like the lap swim Wednesday nights (and all week nights) has been changed to 8:30pm.  There is one lap lane available Wed. nights from 6:15 to 8:30pm. 
Franklin YMCA swim schedule
Laura

Saturday Morning Bike Rides are On!

Michelle, Gary and Lesa are pictured above and braved the coolish temperatures this morning at 7 a.m.  The plan was 10+ miles out towards the Big Apple.  Laura and I jumped in the picture (below) as Laura had just finished a run and we sent them off with a smile.

All readers of this blog are welcomed to join in on group workouts.  In the background of this picture is the FHS track, and the parking lot is technically in front of the Horace Mann Middle School in Franklin.  Feel free to make a comment below and let others know when you will be working out, as Lesa had done in the post.

As we approach May, all July 25th SheROX participants should have secured (borrowed?) their bike, have a pool at which to swim and have good running shoes.  Your training intensity is up to you, but I would recommend training at least once per week in all three disciplines.  If you're having trouble with motivation, access to a pool - anything - please contact me and I will do what I can to help!

Posting the questions below on this blog helped Julie C. drive 2 hours to borrow a bike!  By posting, she felt she would be held accountable to her goal of getting the bike, getting it tuned, and then riding to work!

Next Group Workouts:  Wednesday, April 28, 2010 8 p.m. Lap Swim at Franklin YMCA

Saturday, May 1, 2010, 7 a.m. group ride from Horance Mann Middle School, Franklin

I've cut and pasted below the answer from Elaine Vescio, Head Mentor for SheROX, to a first-time triathlete who wondered what to do about a bike:

"Tell her not to stress about having a tri bike for her first season of triathlon. A person new to the sport can make great gains and learn a lot, just by training and racing. They don't need all the "gee whiz" stuff. My first two years back in the sport, I just used an old bike with aerobars clipped on it because my time trial bike from bike racing wasn't an appropriate design for the terrain in this area.

Plus since she doesn't have a bike, my guess is that she is new to cycling. Tri bikes are a little more difficult to get used to, so she would be better off just using what she can get for this season (as long as it fits).

So here are her options:

1. Borrow a friend's bike if it is the right size.

2. Buy an inexpensive bike that might be less than optimal, but it's better than nothing.

3. Train indoors at spin classes or stationary bikes at a Y, and rent a bike for races. "

Happy Training! Donna

P.S.  I've added a link in the upper right corner to Franklin Physical Therapy - they not only are helping me recover from my injury, but also plan to sponsor a talk for us regarding injury prevention/stretching and/or core strengthening.  (I will post the date once we set it for this free event!)    BTW - Bicycles Plus in Franklin is too overwhelmed to put on a tire-changing session for us, so look at Elaine's calendar (link on top left) for those sessions and I will keep you posted, as well.

Keeping the Wheels Rolling...

Lesa and I at Panera yesterday - after working out inside at the Franklin Y.  (I'm SO glad to be on my feet again - as my neighbor says: "SANS crutches!")  I am on left; Lesa on right for the new mentees....welcome!

I'm happy to have all of you as part of this triathlon community, and encourage all of you to comment or participate - even if you don't plan on doing the SheROX tri this year.  All of you can comment (or email me separately if you have trouble) and it will make this forum much more robust.  I see my job as being the "hub" of the wheel - keeping all of the "spokes" linked together and the wheel moving forward!  So, an example of this is getting Caryn and Lynn P. together as they are both doing the Sudbury Sprint Tri on May 9th.  (link on left)  More examples are below - and I encourage each of you to answer via a comment  (everyone can see the comments and will aid in sharing the date/times of workouts and a feeling of connectedness via this virtual community):

• Jennifer:  Have you done a Phat Tuesday ride yet and when is your next one planned?
• Michelle:  Will you and Gary be able to show the group the 10-mile Big Apple loop on April 24th at 7 a.m.?
• Caryn:  When is your next Masters Swim in North Attleboro?
• Lynn P:  How did your husband do in the Marathon?  When is your next scheduled time in the Milford High School pool?
• Melissa:  Were you able to borrow your Aunt's bicycle and get it fitted?
• Julie C:  How is training going - did you and Brock run on Friday night?
• Julie G:  Did baby Lily beat me in walking?  ...I walked on April 14th
• Lesa:  Can we get pool guest passes for a few of our new mentees to meet us at the Franklin Y on Wednesday, April 21st?  (If not, is the guest fee $5?)
• Kerrie:  I miss you at work - is this your year for a tri?
• Joyce:  How is training for the "MS - Ride the Vineyard" going?
• Laura:  Is the Saturday morning running group still leaving from the Horace Mann Parking lot at 7 a.m. - would they welcome more runners?

(To post, first click on the title "Keeping the Wheels Rolling..." then scroll down and see "comments".)

For those of you who live in the Milford area and are not members of a gym with a pool, below are some specifics on the Milford High pool.  I had heard about this last year and one of our group members, Lynn P. , swims there and it sounds like a great bargain at $3 per swim!  Here are the details she had outlined in 2 separate emails to me:

As for the Milford High Pool-- it is open M, T, Th evenings for adult lap as well as Sat and Sun lap swims. They also have morning adult lap swim from 5:45-7:30! I go on Friday mornings and usually Monday evenings. I love going in the morning, but I can only swing one day with the kids schedules. It will be open all summer as well in the morning, but is closed in the evenings and weekends. The cost is 2.00 for residents and 3.00 for non-residents. It is a 25 yard pool with six lanes, but they usually don't put the lanes up.

The Milford pool times are great, but they aren't open school vacations or summers in the evenings. Monday nights are 7:30-9:00 and are open and adult lap combined, but are usually very quiet with mostly adults. Tuesday and Thursday are open swim 7:30-8:15 and 8:15-9:00 for adult lap, however you can go during the open swim and they have one lane open. It's always a guess as to whether or not these nights are crowded, but as I said, I go on Mondays and they are usually just adults. As for the mornings- these will be consistent through the summer and are soley lap swim. The woman that runs this is a swim coach and is always available for questions. She actually commented to me once on how my friend and I have the same stroke and told me how to improve it. It was really helpful.

Don't forget to get your bike tuned and fitted now (adding baskets to your pedals is a good idea, as well as carrying an extra tire tube and putting air in your tires) because the bike shops will be full in a few weeks!

Next group trainings:  Wednesday night, April 21, 2010 Franklin YMCA pool (lap swim) 8 p.m.
Saturday, April 24, 2010, Horace Mann Middle School Parking Lot, 7 a.m. for a 10-mile bike ride followed by at least a .25 mile brick run around the track.

Happy training!  Donna

SheROX Registration is Well Underway!

Here's Lesa and I at swim on Wednesday, April 14th.  (I'm only able to stretch in the jacuzzi, but I'll get there!)

Last night was the kick-off mentor meeting held by the head mentor for SheROX New England, Elaine Vescio.  We discussed the best ways to help our mentees have a good triathlon experience as many are first-time triathletes.  So, I'm here to provide motivation and advice - not specific coaching.  For training plans and coaching, please check out Elaine's website (link on the left).

We all agreed that the swim portion or the "Open Water Swims" are a common concern.  Please know that I'll be posting (via this blog) group swims for Lake Winthrop in Holliston, Lake Pearl in Wrentham and Walden Pond in Concord.  They will start in May, so for now, get in the pool and do some laps!  We figured that 34 lengths of a 25 yard pool is .5 miles.....so do what you can - it takes time to build up the distance.

Most of you have registered already, but the link for registration is also on the left-hand side of this blog.  (Pass the link along to friends and family who may be interested)  BTW - Your timing chip will be in your registration packet.

Welcome again to the additional 10 mentees - this forum is the most efficient way to communicate with all of you, so be sure to save it in your "favorites" to check back once a week.

Caryn is looking for someone to bike with during the day....contact me if interested.

See you Saturday, April 17th at 7 a.m. at the Horace Mann Parking Lot for a 10-mile bike ride (if not raining - I am not able to bike yet) and then at 9 a.m. at Panera Bread in Franklin for coffee/tea....Rain or Shine - Everyone welcomed!

Happy Training.........Donna

Welcome SheROX Mentees!

We'll be adding 10 more to our group - overnight!  I've reached out to the 10 mentees who are signed up for SheROX, have requested a mentor, and live locally (Milford, North Attleboro, Medfield, etc.)  They range in ages from low 30's to mid-50's and have the same concerns we've all encountered: improving their swim stroke, training in some Open Water Swims, learning about transitions, finishing the run, etc.  I'm sure they will bring enthusiasm to our group and you, as a veteran triathlete, will be able help me steer them in the right direction.

Please help me welcome them as you see new faces among the group!  Hope to see you at 8 p.m.on Wednesday night, April 14, 2010 in the Franklin YMCA pool!  (Bring Goggles and swim cap)

Happy Training!  Donna

Wednesday Night Swims @ 8 p.m. and Saturday Morning Bike Rides at 7 a.m.

We're keeping to the schedule of Wednesday nights at the Franklin YMCA Pool and Saturday mornings leaving from the Horace Mann Parking lot at 7 a.m. It's still a little chilly at that time - think about gloves....On Saturday, April 17, 2010 we plan to meet at Panera bread in Franklin for tea/coffee or a bite to eat at 9 a.m. - after the ride.  I look forward to seeing you there, and a good opportunity to connect with each other and some new faces!

Am super excited to have added some "gadgets" to this blog - check out the frequent links and blogs on the left-hand side.  I've had some time to idly find some motivational blogs, and have even ordered a "bondiband" that tall mom sports......how did this new athletic fashion sneak up on me?

Jennifer reports that Phat Tuesday rides have started!  Check out their website to the left.  A 26 mile goal you could all shoot for!

BTW - my pictures are just stock from GOOGLE - would love to get some real ones of the group.  The one above is not meant to scare you - we'll be practicing those Open Water Swims and you always have the strategy of going to the outside of the pack.

Happy training!  Donna

Outdoor Biking Planned for Saturday, April 3, 2010 @ 7 a.m.!

Given the great weather forecast, Gary and Michelle are heading out for a 10 mile bike ride on Saturday morning, April 3rd at 7 a.m. Meet at the Horace Mann Middle School parking lot - in front of the FHS track.

We've found that this time of day is safer - with less cars on the road, and allows for you to have your full Saturday ahead of you when done!

If you're not quite up to the 10 mile trek yet, you can break into two groups and the slower group can stay together. If you don't know the route, then bike around the common a few times and stay on roads that you know. You all know my goal: Safety first, then getting beginners out there.....my first ride of the season is usually around 6-8 miles....to break my butt in, and to let my thighs get used to pedaling again. So, since I won't be there to hang back with the first-time-this-season-riders...please know that Gary and Michelle will plan to go at their usual clip and I'm sure a new leader will emerge from the 2nd group. Get out there and HAVE FUN!!!

Donna