IOSDT Team Update March 29, 2011

Posted: March 29, 2011 in News

 

197 Members Strong!

New To The Team?    Start Here, Then select the IOSDT Team Members Page

Be sure to follow IOSDT on facebook.  Meet your teammates and find the latest information.

Inside-Out Sports on facebook.  Todd is on facebook as well.


Inside-Out Sports Customer Appreciation is Saturday, April 6th from 10 am to 5 pm.

Team Happy Hour!!

Join us for our regular team happy hour every 4th Friday at 6 pm.

The next one will be 6 pm on April 1st,  at Tir na nOg in Downtown Raleigh.  Info/Map


click to learn more


Team Photo Contest:

Win a pair of Zipp race wheels!!  Each time you compete in an IOSTS, Finish Strong or other event, wear your IOSDT team kit and submit a publishable photo of yourself to photos@deltatriathlon.com.  Each race and photo equals another chance to win.  The winner will be drawn at the end of season party in December.  You must be present to win.

Jonathan Armstrong won the Cervelo P3 for the 2010 Season.  Congratulations John!!


Team Calendar:
On the team page – check out all the team training, clinics and events – click here


Hanging Out At The Races:

Bring your folding chairs and join your teammates under the team tent at most races.  It is easy to put up and take down.  email Todd@deltatriathlon.com to reserve it for your race.

The team trailer turned out amazingly well.  Many thanks to Mike Wells of Wells Design Build and Bryan Rierson of Rierson Photography for a job well done.  Look for the smiling faces of Margo Pitts, Edde Burgess, John Mitchell, Erin Cutrell, Erin McKee and Todd rolling down the road.  Lawrence is installing racks for eight bikes.  


Team Clinics:

·        Swim Clinic – FREE Swim Clinic on April 17th from 1-3 pm at the TAC with Bri and Marty Gaal of OSB Multisport Coaching, RSVP to marty@osbmultisport.com

·        Nutrition Clinic – FREE Nutrition Clinic on Wednesday, April 6th with Chris Newport – More Information – RSVP to chris@newendurance.com

·        Running Shoe Fit Clinic – Scheduled Soon

·        Group Riding Skills Clinic – Scheduled Soon

We need your feedback, what is the best way for us all to arrange regular small group workouts? Facebook? Forum? Email list?  Email Todd with suggestions.


Team Clothing:
We have received a new shipment of Jerseys, tri-shorts, cycling shorts, warmers, visors, hats, socks, hoodies, & beanies.
Go by Inside-Out Sports to pick up yours before they run out.  All of the team stuff is available to us at or near cost – which is sweet.


Team Discounts:

  • Sign up for FS Series Events, owned by Finish Strong and receive a 20% discount.  For the discount code – click here
  • Inside-Out Sports – 10% discount (5% on bikes) and 5% cash back at the end of the year
  • InMotion Orthotics – Custom Orthotics (see details here)
  • Athletic Edge Sports Massage – First hour at half hour price, then $10 off thereafter
  • OSB Multisport Coaching – 10 discount to new clients and 20% off of Powerstroke DVD’s and Clinics
  • HEAT Studios – 15% discount on all classes – email edde@insideoutsports.com with the dates/times you would like to attend and he will hook you up.

Please Support Our Team Sponsors:
Inside-Out Sports, Crazy Cool Triathlon stuff
DELTA Triathlon, cool videos, great advice, complete multisport calendar
Knott Berger and Miller, Attorneys for Justice
Progressive Graphics, Seriously cool custom screen printing
Navigon Financial Group, Financial Planning Services
Silver Dollar Design, Beautiful graphics and web design
Margaret Struble, Realtor
Todd’s Blog, yeah, that’s my blog and it’s kinda cool, too

And Our Team Partners:
OSB Multisport Coaching, Marty and Bri Gaal
Britfit Coaching, Jackie Miller
Finish Strong, Amazing event production
Athletic Edge, Sports Massage
Highly Effective Athletic Training – HEAT Studios
InMotion Orthotics, Custom orthotics
Rierson Photography, Amazing photographs
Team In Training, LLS is a Great Cause

The IOSDT Triathlon Team has added a new partner.

Team Members will now receive a very nice discount on custom orthotics from InMotion Orthotics.

  • Custom comfort/accomodative foot orthotics for running or cycling shoes – $100 – regularly $150
  • Custom functional/corrective foot orthotics for running or cycling shoes (requires an rx from a healthcare provider such as a PT, MD, or Chiropractor) – $150 – regularly $200
  • Get 2 pair of running (works in mtn biking shoes too) or 2 pair of cycling (road or tri shoes) orthotics – get an additional 25% off the 2nd pair.
  • Other services – replace the top cover of your existing orthotic – $20

Contact:

Jeff Freer, C.Ped
President
InMotion Orthotics, Inc.
919-810-4642
jeff@inmotionorthoticsnc.com

If you want to become a better triathlete or runner, you have to have a willingness to suffer. The word suffer does not need to have a negative connotation. Although the official definition is to undergo or feel pain or distress,  it can also mean allowing yourself to push beyond your comfort level. Our comfort level is just that – comfortable. It’s working hard, but not hurting too much. It’s breathing hard, but not uneasily so. Willing to suffer can help you break through those barriers.

But how do you do it?

Train yourself to suffer

You have to suffer in training. There is no way around it. We all have goals for the season (at least, I hope we all have goals for the season), and these goals need to be at the forefront of your mind when you need to make it hurt. Training with others can also help push you past places you haven’t been, or don’t usually go by yourself – the hurt locker.

Every training session should not be a suffer-fest. Key training sessions, breakthrough workouts, and workouts that your coach marks “Do not miss this one!” are the ones where you need to focus and be willing to suffer.

Growing up, there was a very well known high school running coach in my area. I remember reading an article about one of his best athletes who had just had an amazing race. When asked how she had such a breakthrough performance she said, “Coach told me I needed to run with PAT today. Pain, Agony and Torture.” Now that seems a bit extreme, but the idea of it has never left me. Be open and embrace the discomfort – yeah, okay PAT, I’m ready to run with you today.

Suffering takes experience

Experience is needed to know how and how much to suffer. Everyone’s perceived pain tolerance is different. I was once told that if something hurt, that was your body’s way of telling you to slow down. I was completely baffled by this idea – how will you ever make any athletic gains if you don’t ever allow your body to hurt? But my hurt and your hurt may be completely different. Training at different effort levels, at different paces and heart rate zones can all help us develop our own internal guide. All of this will help when you get to your races, but pure racing experience is tough to simulate. So get out there and sign up for some races!

Suffering in races

Suffering in racing can be easier for some folks, but here’s the thing – you can’t expect to show up to a race and put up with racing discomfort when you have never put yourself in that type of discomfort in your training. Magic doesn’t just ‘happen’ on race day. You wouldn’t show up to a race and expect to swim fast if you haven’t swum fast in training, right? Aha – caught some of you. It’s time to go throw in some really hard intervals on short rest in the pool! 😉

As mentioned above, every race does not need to be a suffer-fest. This can lead to burnout very quickly. That’s why it’s good to have ‘B’ and ‘C’ races where you may be dialing down the effort, working on something specific, or just not worrying about your finish and simply having fun. When you toe the line for your ‘A’ race, though, you’ll be ready to go to that proverbial well.

Check your ego

This is an interesting quote:  “Every act of conscious learning requires the willingness to suffer an injury to one’s self-esteem. That is why young children, before they are aware of their own self-importance, learn so easily…” I can relate this quote to many aspects of training, but it also resonates with racing. Have you ever gotten close to the end of the race and seen another competitor up ahead? You can dig really deep and try and beat them to the line. It’s going to hurt and, and – gasp – what if you fail?! It would be so much easier to just sit back here in this comfortable position and finish. But, so what if you don’t catch them? You have shown yourself that you’re not done racing until you cross that line, no matter what the outcome may be.  And of all the outcomes that could happen…failing to try your best is definitely NOT going to be one of them.

Mental Tricks

There are many different ways to handle suffering other than just telling yourself to suck it up. If fact, telling yourself, “suck it up,” is so intangible it may not help at all.
Remove yourself from the situation. I don’t mean in a way that causes you to lose focus on the task at hand, but in a way that you can put some of the discomfort your feeling toward the back of your mind.

I remember reading that when Shalane Flanagan won the bronze medal in the 10K at the Beijing Olympics, she imagined she was doing one of her hard runs on the Tobacco Trail. There she was, vying for a medal in arguably one of the most important races of her life and she’s mentally putting herself on a trail where she knows she’s had fantastic runs and can stay relaxed, rather than getting wrapped up in the high pressure moment.

Focus on specific form cues. Having short mantras you can repeat can get your mind focused on something that will enhance your race, while also alleviating negative self talk. Here are couple of examples I will use. During the swim: “Reach…and pull” During the run: “Quick feet, elbows in.”

Develop some of your own form cues to concentrate on

Come up with small goals. Sometimes you may need to resort to bargaining with yourself: you can walk at the next aid station, or, run 3 more light poles, walk 1, run 3 more. These little goals can help break the race and/or training down into doable parts when you’re having a particularly rough time.

Draw confidence from some of your hard training sessions. “I got through that horrible bike workout where coach had me do multiple 20min rounds at Z4…I can get through this!” or “Remember those mile repeats you nailed? You were strong then and you can be strong now.”
Run with PAT.

Finally, I need to stress that when I’m talking about suffering and pain, I’m referring to workout discomfort, NOT injury pain. There is a big difference between pushing your body to make physical gains and knowing when to stop because you’re going to hurt yourself. As an endurance athlete it is extremely important to understand when to say when…and when to not say when. Sometimes this only comes through experience, but often times it comes from listening to your body and responding appropriately.

Coach Bri Gaal of One Step Beyond is certified with USA Triathlon and USA Track and Field.  She has suffered a lot over her athletic career, in a good way.

Master’s Swim Instructional Programs:

PR Coaching is offering a range of swim programs during the month of March and April at Triangle Aquatic Center.  All programs consist of 4 x 60 minute sessions starting on March 22nd and running until April 14th. You can choose from three unique programs, tailored to your individual needs.  Whether you would like to learn how to swim or are looking for ways to swim faster, one of these programs will work for you. The learning begins in the pool but doesn’t stop there. Each swimmer is provided with a swim workout to practice on your own during the week (via email). The swim workout is intended to support the work you did during each coached session. In addition, you have unlimited access to me should you have any questions or issues that need to be explored.

After deciding which program suits your needs, please bring a pair of goggles and a swim cap (to protect your hair from the chemicals – although swimmers with very short hair can go without the cap) to the coached sessions. Men should wear jammers or a tighter fitting suit (no board shorts please- they create a lot of drag and slow down your learning).  Tri shorts are also acceptable, but be aware that the chlorine breaks down the fabric quickly. The cost of each program for one session/week is $80.  If you wish to attend two sessions/week the cost is $150.  Drop in fees are $25.  Swimmers must be 16 years or older.  Exceptions can be made.

Beginner Program:
This swim program is designed for the true beginner in mind. If you have always wanted to learn how to swim for fitness or triathlon but never learned how, this program is for you. Participants in this program are typically not able to swim the length of the pool when they begin.

Start Date: March 23
Session Times:  Wednesday  11-12 am.

Advanced Beginner Program:
This program benefits the swimmer who is capable of making it across the pool without stopping but still has some fear and breathing issues that are mostly due to a less efficient swim stroke.  Swimmers in this program will learn how to become more comfortable in the water and be provided specific drills to help promote a better ‘feel’ for the water.

*Start Date: March 23, or March 24
Session Times:  Wednesday 12-1, Thursday 6-7am
*Please choose on session, or you register for both

Intermediate Swimmers:
This program has the swimmer who can complete 100 yards in about 1:50-2:15.   This swimmer has been working at his or her stroke for a while but can’t seem to make any improvements.  Each swimmer will get individualized drills to key in on stroke inefficiencies that might be slowing progress.

*Start Date:  March 22 or March 24
Session Times:  Tuesdays 6-7am, Thursday 7-8am.
*Please choose one session or you register for both

Advanced Intermediate Swimmers:
This program has is for the swimmer who can swim 100 yards in 1:30-1:50 and is looking for ways to become faster.  This program runs at the same time as the In
Intermediate Swim Program.

*Start Date: March 22 or March 24
Session Times:  Tuesday’s 6-7, Thursday’s 7-8
*Please choose one session or you register for both

Please copy and paste the Registration Form below into another document and fill in the information.  You can email your document to prcoaching@nc.rr.com or send it in the mail with your check to PR COACHING, 305 Palace Green, Cary NC, 27581.  Please also include your Informed Consent which is attached to this email.  Space is limited – registration is first come first serve basis.

PR Coaching Instructional Master’s Programs Registration
Name:
DOB:
Contact Phone:
Emergency Contact:
Program:
Session Start date:
Session Time Slot:
Total Amount Enclosed:

Bodywork Connections and Brit Fit Personal Training are offering a “Partner Stretching” class on March 12, 2011 9:00 am – 11:00 am.  This class will provide detailed information on Proprioceptive Neuromuscular Facilitation Stretching (PNF)  and Active Isolated Stretching (AIS) both done with a partner.

Bring your spouse, friend, kids, workout partner, or someone that will help you in your stretching program.  This is open to anyone, at any age. This is a great time to train your kids in proper stretching. Please share this email with neighbors, friends or anyone that you think might be interested. Injuries are generally from OVER stretching (or the inability of the muscle to stretch thereby ‘tearing’.)

Flexibility is the key to Injury Prevention. Cost is $30.00 per pair, refreshments & educational materials provided. Class will be at our 1100 Holly Springs Road Suite 100 location. Wear Comfortable clothing, yoga mats encouraged. Call to register for the class: 919-567-5371.

Also, March 20, 2011, Bodywork Connections will be helping Athletic Edge Sports Massage at the American Tobacco Trail Marathon. We know many of you will be out there running so make sure & drop by to say “hi” or jump on the table for some cool down work. Have fun!!!
Welcome Spring with open arms!!

Bodywork Connections: Sara, Donna and Theresa
Brit Fit: Jackie Miller
Schedule Now!

Bodywork Connections
1100 Holly Springs Rd Suite 100
P.O. Box 184
Holly Springs, North Carolina
27540

919-567-5371

An Afternoon
with Dr. Jack Daniels
May 1, 2011
1 p.m. to 5 p.m.

@ Human Performance Consulting Athletic Lab
1823 NW Maynard Rd.
Cary, NC  27513

  • Ingredients of Success
  • Principles of Training
  • Aerobic Profiles
  • Planning a Training Season

Dr. Jack Daniels has been called the “world’s best coach,” by Runner’s World magazine. He is currently the head coach of cross country and track at Brevard College in Brevard, NC. Dr. Daniels has been named the National Coach of the Year by the NCAA, which also honored him as the Division III Women’s Coach of the Century.

During his 35-year coaching career, Daniels has coached 30 individual NCAA Division III National Champions, eight NCAA championship teams, and 130 All-Americans. Daniels has also coached five Olympians in men’s and women’s distance events and two sub-2:10 marathoners. Among the runners he’s worked with are Jim Ryun, Alberto Salazar, and Joan Benoit Samuelson.

An accomplished author, he has written four books, the most recent being the 2nd edition of the popular Daniels’ Running Formula. He has also written more than 50 articles published in scientific journals and frequently contributes running stories to popular magazines.

Before Brevard, Daniels was the head distance running coach at the Centre for High Altitude Training at Northern Arizona University in Flagstaff. Throughout his career he has been a featured speaker at coaches’ clinics, running camps and symposia.

One of his special interests is the effect of altitude on training and racing. In 1968, he served as the altitude consultant to the U.S. Olympic Track & Field team for the Mexico City Olympics.

Daniels came to coaching after achieving greatness as an athlete himself. In the modern pentathlon, he was a member of the Olympic silver and bronze medal teams in 1956 and 1960.

Registration: General Public: $50 until April 17 $75 after April 17 USA Triathlon Coaches (with 5 CEU credits): $75 until April 17 $100 after April 17 Seating is limited. Early Registrants will be eligible for a drawing for a free pair of shoes. (4 pairs to be given away courtesy of Raleigh Running Outfitters.)

Payment @ Payment @ Sportoften.com or Jack Daniels Coaching Clinic Or mail check to: AA Elite Coaching Ltd. 77 Lily McCoy Lane, Pittsboro NC 27312 Include Name, Address, Email, Phone and USAT # if applicable.

For More Information: Contact Andrew Allden @ aacoaching@aol.com or 919-619-3426

We have 83 Returning Members and 77 Brand New Members Signed Up Thus Far for 2011.  (160 not bad so far)

Be sure to follow IOSDT on facebook.  This is a great place to meet your teammates and find the latest information.

Inside-Out Sports on facebook.  Todd is on facebook as well.


New To The Team?

Start Here

Select the IOSDT Team Members Page

Username: IOSDT password: TEAM


 

Team Happy Hour:

 

Join us for our regular team happy hour every 4th Friday at 6 pm.  The next one will be March 4th at Tyler’s Restaurant and Taproom in Durham.  If you are one of the special teammates from Chapel Hill, Durham or parts west, this is especially for you.

Map

 


Team Calendar:

On the team page – check out all the team training, clinics and eventsclick hereusername: IOSDT password: TEAM

  • Swim Clinic – FREE Swim Clinic on April 24th from 2 – 4 pm with Bri and Marty Gaal of OSB Multisport Coaching, RSVP to marty@osbmultisport.com
  • Nutrition Clinic with Chris Newport – Scheduled Soon
  • Running Shoe Fit Clinic – Scheduled Soon
  • Group Riding Skills Clinic – Scheduled Soon

We need your feedback, what is the best way for us all to arrange regular small group workouts? Facebook? Forum? Email list?  Email Todd with suggestions.

Team Clothing:

We have received a new shipment of visors, hats, socks, hoodies, & beanies. Go by Inside-Out Sports to pick up yours before they run out.  We also still have a large selection of race suits, team jerseys, vests, warmers, Long-sleeve T’s.  All of the team stuff is available to us at or near cost – which is sweet.

Social:

We have a team happy hour every 4th Friday.  The next one is Friday, March 4th at Tyler’s Taproom in Durham.  We usually alternate between the Carolina Ale House and Stonewood Grill in Cary, but may be mixing it up this year.   These are popular bringing out between 30 and 60.

We will be having a spring/summer party with a date TBD.  Look for announcements soon.

 

Team Discounts:

Sign up for FS Series Events, owned by Finish Strong and receive a 40% discount

The 40% discount continues through February – Don’t miss out on this and sign up now.

The discount code is on the team page – click here

 

Inside-Out Sports – 10% discount (5% on bikes) and 5% cash back at the end of the year

Athletic Edge Sports Massage – First hour at half hour price, then $10 off thereafter

OSB Multisport Coaching – 10 discount to new clients and 20% off of Powerstroke DVD’s and Clinics

HEAT Studios – 15% discount on all classes – email edde@insideoutsports.com with the dates/times you would like to attend and he will hook you up.

Please Support Our Team Sponsors:

And Out Team Partners:

Happy Training and Racing.  Email me with any questions.

Todd Spain, Editor

Swim…Bike…Run…Passion

DELTA Triathlon

IOSDT

 

 

 

 

 

 

 

 

 

 

March Century Ride

Snow Camp Out & Back

This route uses most of the same roads as the 200K Brevet route out of Morrisville. We will ride out to Snow Camp and ride back along the same route. Advertised pace is 17-18. When we get to Snow Camp at 50 miles then we will figure out if anyone wants to go faster.

Date: Saturday March 19, 2011 (Move to Sunday if it’s raining on Saturday.)

Time: 9 AM – Clip in and ready roll

Start: The Bicycle Chain in Apex

Distance: 100 miles

Pace: 17-18 MPH Store Stops @ 50 and 87 Miles.

View the Route Map

Download Cue Sheet

IMPORTANT NOTE: THIS IS NOT A SUPPORTED RIDE. THERE WILL BE NO SAG VEHICLES. PLEASE COME PREPARED WITH EXTRA TUBES, TIRES, TOOLS, AND A CELL PHONE. BRING CASH WITH YOU FOR THE STORE STOPS.

Questions? Send email to 100milerclub@gmail.com and ask to be put on the mailing list for future ride announcements.

IOSDT Team Update – February 1, 2011

Posted: February 2, 2011 in News

Don’t miss the IOSDT Team Happy Hour this Friday at 6 pm.  Stonewood Grill in Cary is the location.

We have 81 Returning Members and 63 Brand New Members Signed Up Thus Far for 2011.

Be sure to follow IOSDT on facebook.  This is a great place to meet your teammates and find the latest information.

Todd is on facebook as well.


If you joined in 2010 and have yet to renew, your IOSDT membership expired on December 31, 2010.  We hope that you will choose to stay with the team.  Register Here and be sure to select “IOSDT Team Returning Member 2011.”

The new and returning member benefits are amazing.  Check out the deal here.  www.iosdt.com.


Team Calendar:

Check out all the team training, clinics and events on the team calendar – click here – you will need the 2011 password, which was sent when you signed up.  If you don’t have it let me know.

Team Clothing:

We have received a new shipment of visors, hats, socks, hoodies, & beanies. Go by Inside-Out Sports to pick up yours before they run out.  We also still have a large selection of race suits, team jerseys, vests, warmers, Long-sleeve T’s.  All of the team stuff is available to us at or near cost – which is sweet.

We will be placing a bicycle clothing order in a couple of weeks. We are thinking about ordering long-sleeve jerseys and jackets.  Anyone interested?  They won’t likely be delivered until May.

Parties:

If you are new to the team, we have a team happy hour every 4th Friday.  The next one is Friday, February 4th at Stonewood Grill.  We usually alternate between the Carolina Ale House and Stonewood Grill in Cary, but may be mixing it up this year.

We will be having a spring/summer party with a date TBD.  Look for announcements soon.

Team Discounts:

Sign up for FS Series Events, owned by Finish Strong and receive a 40% discount

Five events qualifies you for FS Series awards

The discount code is on the team page – click here

Athletic Edge Sports Massage – First hour at half hour price, then $10 off thereafter

OSB Multisport Coaching – 10 discount to new clients and 20% off of Powerstroke DVD’s and Clinics

HEAT Studios – 15% discount on all classes – discount code coming soon

Please Support Our Team Sponsors:

And Our Team Partners:

Happy Training and Racing.  Email me with any questions.

Todd Spain, Editor

Swim…Bike…Run…Passion

DELTA Triathlon

IOSDT