​You've made the leap into the world of triathlon, you've signed up for your first event (or you're at least thinking about  making the leap), WHAT NOW? Triathlon is an appealing sport, a little swimming, a little biking and a little running. Not too much of any one sport and just enough of all three to get a great workout and some cross training in. However, triathlon can be one of the most intimidating sports in terms of training. How much should you swim, bike, and run in training? How do you structure your week? What do you do in the pool? How far should you bike? And so on and so on and so on. Luckily there is a lot of help out there for you and you have options. 

1. Online pre-made training plans: If you search online you can find a pretty generic training plan for any distance triathlon, from a sprint triathlon (500 meter swim, 12 mile bike, 3.1 mile run) to an iron distance triathlon (2.4 mile swim, 112 bike,  26.2 run) and everything in-between. These plans are a good starting point and the most budget friendly. They offer a basic idea about how much you should train in each sport but offer little else in terms of how to adapt the plan for your specific race and around your lifestyle needs. As a new triathlete its almost impossible to figure how to switch around a swim, bike, and run plan to suit your weekly lifestyle needs. These plans are a good start, perhaps a great way to learn about what you need to do to train for a triathlon in general, but have limited use for most people.

2. Race specific training plans: This type of plan is usually written by an independent coach or a coach associated with the race. These training plans are race specific, designed to get you ready for your specific race conditions such as length and terrain (distance, hilly vs flat, open water vs pool swim, trail vs road race). While written plans from a coach are not individualized for each specific athlete, they offer more details than generic online plans. Swim, bike, and run workouts are designed with the one race goal in mind, with drills and tips given to help the athlete succeed in their goal race. These are a cost effective way to train on your own for the race of your choice. She Tris offers a training plan put together by Anne Moore Endurance Coaching written specifically for this race—race distance and race conditions. Awesome! http://annemoore.s461.sureserver.com/beginner-triathlon-training-plan/ 

3. Join a training group: Want a little more guidance? There are even more options! Signing up for a training group is a fun, effective way to train for a triathlon. These groups provide weekly training plans, access to a coach for questions, as well at least one weekly group training session. The training sessions are designed to teach skills necessary for triathlon – swim skills (an often overlooked and sometimes the scariest part of a triathlon!), bike handling, gear use, and comfort in riding your bike on the road, and finally run skills and how to get used to running off the bike. And a big bonus is the sense of community and friendship made while training with a group. Never underestimate the feeling of camaraderie and joy you can get training with a group of like-minded people. Blue Sky Endurance, a local triathlon store, is offering a She Tris training program starting the week of April 8th.  Check it out for a great, fun way to train for your race! https://blue-sky-endurance.myshopify.com/products/she-tris-training-program 

Triathlon is an incredible, friendly, supportive sport for people of every age! Enjoy the journey you're beginning and I'll see you out at the races!

Siobhan Maize, Ph.D.
ITCA Triathlon Coach

I’ve recently returned to distance running after a six year hiatus. I signed up for a 10 x 5k relay with a few friends. I’ve committed to doing three of the 10 5k’s.  Out of the three sports in triathlon, running is my least favorite and I’ve enjoyed my running hiatus too much. The relay is in honor of Peyton Moore, who passed away unexpectedly at a young age. I became friends with Peyton’s family while fitting them for countless pairs of running shoes back in my days of working in the local tri shop. Peyton was a few years old when I met him. He always seemed excited and loved when I offered him a blue gatorade while his dad picked out shoes. I have been friends with Peyton’s family for years and I can’t think of a better reason to get back into running.  There is also something convenient about grabbing a pair of running shoes and heading out the door for a run. No fancy equipment needed, it doesn’t really depend on the weather, and it’s pretty freeing. 

I also had a physical obstacle that was hindering my return to running Since having my third child, I’ve developed a nagging pain in what I’ve self diagnosed in my QL in my lower back. I decided if I wanted to get back to running I should probably address  this pain that’s most likely been from being pregnant three times in less than 5 years and carrying around small children for the past 6 years. 
I reached out to a friend who is familiar with my activities and pregnancies and whom I was hoping could help. She seemed like the perfect person to kickstart my healing process. Atmah Ja, I call her Aija, mostly because I can’t pronounce her other name is a licensed massage therapist and has assimilated a range of techniques, making her a specialist in the field of mind-body medicine, yoga, and meditation. I practiced yoga with her both before, during and after pregnancy, which makes me very confident in her abilities. Aija holds a certification in medical massage cupping and integrates it into her practice.  She  told me about how the use of laser therapy combined with massage and cupping could  speed up my healing. I have never experienced anything other than massage so I was definitely intrigued. A natural remedy sounded like the perfect treatment after talking over my ailments. 
The first treatment lasted an hour-and oh my goodness. To say it was amazing was an understatement. I immediately slept better that night and looked forward to my next four 30-minute appointments. After the second appointment, I noticed I didn’t wake up with pain at night and I oddly had more energy. The baby even woke me up that night and I still felt refreshed! What a win!  Aija describes the laser therapy like photosynthesis for your body so it made sense that I had a renewed sense of energy. The most amazing part of the deep tissue infrared laser is that it works with the bodies own bio-chemistry breaking up scar tissue while regenerating the mitochondria of the muscle cell to restore healthy function. I know that was super technical jargon but it’s the best way to explain how it works.  Aija incorporates this into her practice and her clients like me are seeing great results from long term injuries they thought would never heal or completely repair. I could also easily become addicted to cupping. It feels so good on my body. To me, cupping feels like a massage of my muscles in a deep way that human hands can’t do.  I always envisioned something else, like it would hurt instead of leaving me wanting more. I even had the “cool” cupping marks to prove it. 
My running fitness has returned and I’m happy to say I feel great! Even the usual nagging pains aren’t creeping back. The treatments, combined with yoga and running when I can fit it in makes me feel pretty confident going into my event. I am excited to spend the time with friends socializing between 5ks, keeping one foot in front of the other, and cheering on my teammates. Above all, I am thrilled to be able to support the Moore family who I dearly care for. I am also looking forward to continuing four more sessions with Aija after this weekend’s run! I’ll surely be sore! Wish me luck! 
Update: The run was amazing! I RAN all three 5k’s and enjoyed it! The second 5k got a little dicey as I was tired and pushing hard on the run. Just when it got tough a friend appeared running aside of me and we got each other to the finish! Now that’s what friends are for! I foam rolled and stretched between 5ks and other than sore hamstring and glute muscles I am happy to report I felt better than anticipated! Thank you to my teammates Rebecca, Heather, and Gloria for a fun filled Saturday, the Moore Family for a special day to remember Peyton and a chance to challenge ourselves and super weather! Thank you doesn’t seem sufficient to Aija for your treatments to help  me get back on my feet and run pain free.  I will be back for more! 

If you’re interested in learning more about Aija’s deep tissue laser treatments, cupping, and massage you can reach her at 843-323-8341.