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Training and Events |
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Tri Race Skills Classes
Last Sunday was the first session of the Sunday Tri Race Skills! It isn't too late to sign up for the June Tues/Thur class (or Sunday class and make up the first
day in the Tues/Thur class). Join us for open water swimming, bike skills, transitions and race day/practice. It is especially helpful for novices and
first-timers or anyone who wants to learn tricks of the tri to better prepare for race day. More info including class dates/times and how to register
can be found here.
Course Preview Workshops
See the course and get the scoop from race director, Paul Johnson. For info go to the YWCA Triathlon page.
Swim for Change at the MinneMan Triathlon!
Join YWCA volunteers and get a front row seat at the MinneMan Triathlon. Your help ensures that a portion of race proceeds will support the YWCA's Swim for Change program. Contact Jessica Bailey at jbailey@ywcampls.org.
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Racer Profile |
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She was First ... to Register
Caroline Durham was the first woman to register for the 2nd Annual YWCA Women's Triathlon, even beating out the likes of the YWCA's CEO. Quiana Perkins, Fitness Coordinator, caught up with Caroline:
Why did you decide to do a triathlon?
I thought for years about doing a triathlon and just didn't think I could. After participating in the 2008 Meltdown, the ad for the tri came out. I thought, "If not now, when?" Given that it was all women, it seemed more, well, accessible. The sense of accomplishment when I crossed the finish line, hugged my partner and friends, looked back out on the lake and all the swim markers, I knelt and cried. The sense of accomplishment overwhelmed me.
What brought you back?
I am participating again this year because well, (a) training and participating last year was such an amazing, empowering experience, (b) I love the training of triathlons - combining three terrific sports (c) I can't help but be a part of such a great event again.... and I want to improve my times... hopefully.
Last year I had a training buddy. This year I'm solo, despite having recruited 6 other women to do the event - all first-time triathletes. I've decided the universe wants me to learn to be motivated by me, myself. So, I will compete in my age range and keep training myself, having conversations with my friends who are now joined in and look forward to celebrating with the entire Y-tri community in the park when I get across the finish line.
Any advice for first-timers?
Hmmm.... LOTS! Set your goal, whatever that may be; whether it's just to finish the event or win the whole thing; know what YOU want to get out of the triathlon and get there! Also, take advantage of the Y support programs and staff. They helped me get through my first one and make me proud to be part of the 2nd Annual Women's Tri.
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Team Profile |
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GoGirl
Team GoGirl, a group of active women representing a fabulous, new local business, will be part of the YWCA triathlon field on August 16. They have been enjoying training together and are looking forward to the opportunity to bring awareness to this empowering product.
What is a GoGirl? Simply put, GoGirl is the way to stand up to crowded, disgusting or non-existent bathrooms. It's a female urination device that allows you to go to the bathroom while standing up. GoGirl is compact and fits easily in your purse, pocket, or glove compartment.
This is a fun-loving team of women. Visit their tent after the race to ask questions or check out a GoGirl! Visit their webpage at www.go-girl.com.
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FAQ |
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There is a new FAQ page on the website that answers many of the questions that came up last year. Please send us any questions you have as there are probably others interested in the answers!
Question: What is the USA Triathlon License?
The YWCA of Minneapolis Women's Triathlon is sanctioned by USA Triathlon (USAT), the governing body of triathlon in the United States. They set and are responsible for enforcing all of the rules and guidelines associated with the sport of triathlon. By having a race sanctioned through USAT, you are ensuring that the race will be conducted under established guidelines to present a safe, professional, and fair event. In addition, competitors, volunteers, and spectators will be covered by a race day insurance policy.
This insurance policy requires that all participants have membership in USAT whether by annual membership (adults age 18+ $39, youth $5) or one-day license ($10 adults only). Many races charge separately for the one-day license, but the Women's Tri includes $10 in the registration fee to cover it. Thus, at packet pickup, all annual members will be refunded $10 (must show proof of membership and ID). Youth that did not previously have an annual membership will be refunded $5. If you will be participating in four or more USAT sanctioned races in one year, we encourage you to join USA Triathlon. Check out USA Triathlon's web page (usatriathlon.org) for information on membership and sanctioning.
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New! YWCA Announces Community Leader Entries
If you have been left on the waitlist or heard that the race was full, there is still a wonderful opportunity to guarantee a spot in the race. The YWCA is offering 10 Community Leader entries for $500 ($401 tax deductible). These entries support the YWCA's Strong Fast Fit youth program at the YWCA. Please contact Paul Johnson for more information at pjohnson@ywcampls.org.
Train with the YWCA
Masters Swim
The YWCA regularly has 15-20 weekly coached masters sessions at its three sites-downtown, midtown and uptown. The atmosphere is very welcoming for all ability levels! Tues/Thur nights at Midtown are tri-focused. For info, check out the YWCA Masters web page.
Crosstown Run or Roll Social
Join us at the YWCA-Uptown for a monthly Crosstown Run or Roll Social. There will always be TWO groups- one running and one cycling- each group will choose their own route, distance and speed- No one will be left behind! No registration required; Free for Members and YWCA Women's Tri participants. Meets Sat, 9:00 am (leave 9:30am sharp) on July 11 and August 3.
Running Groups
Led by YWCA trainers and open to all Women's Tri participants! Meet weekly at:
- 6:00 pm, Wed, YWCA-Uptown. Contact Nicole at ncueno@ywcampls.org
- 6:00 am, Tues/Thur, YWCA-Midtown. Contact Ann at ahaugejorde@ywcampls.org
YWCA Iron Summer
You are already swimming, biking and running, why not measure yourself against the challenge and glory of the Ironman distance triathlonTM (2.4 mile swim/112 mile bike/26.2 mile run) - YWCA style. Each iron distance that you complete adds your name to a drawing to win prizes like massages, training and gear. For $70, the YWCA provides:
- Training plan advice from a certified trainer
- Pre and Post Biospace body composition analyses conducted by a certified personal trainer.
- Charting system to track your progress
- A YES! YWCA Endurance Sports t-shirt
Talk TRI with co-race director Jan Guenther
 Join Jan to talk about your triathlon at Gear West Ski and Run, Sat, June 27 or July 25, 2-3pm. Questions on what to wear? Training? Eating before or during the event? Equipment? Or anything else pertaining to triathlon and women! No cost - just time with one of Minnesota's most enduring and endearing triathletes.
Jan owns Gear West Ski, Run and Soccer in Long Lake and has been racing in triathlons for 27 years (ed: From Jan: "Good grief! - Yes, I am now 50!" Congrats, Jan, on "aging up" to the next age group!). She has participated in everything from sprint tri's to the Hawaii Ironman to this year's Ironman Wisconsin. She began racing before Powerbars, wetsuits, aero bars and clipless pedals were invented and has a balanced perspective on what will be helpful or not.
Directions: Take 394 west past the exits to Wayzata. New this year is a bypass around Long Lake. To avoid the bypass, BEAR RIGHT and exit when you see a sign for "Old Hwy 12." The Gear West WHITE building is on your right (north side) ... note that Gear West Run faces west and Gear West Bike faces east. Questions? Email Jan, gearwest@gearwest.com or call the store 952-473-0377.
$10 Off Shoes
Save $10 on any regular price running shoe - find your perfect fit with the help of our experts!
Valid at Gear West Ski, Run & Soccer through July 31, 2009.
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$10 Off Apparel
$10 off any clothing purchase over $50 - get yourself a jazzy run outfit!
Valid at Gear West Ski, Run & Soccer through July 31, 2009.
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Ask a Coach: Clipless Pedals and Numb Feet
This week's answer courtesy of Aldrin D'Souza- cycling enthusiast, YWCA Downtown Fitness Coordinator and group fitness instructor. His favorite local ride is the Cannon Valley trail from Cannon Falls to Red Wing and he is looking forward to biking part of the Tour de France route this summer with his wife.
Q: "I just got a pair of clipless pedals for my new road bike. My feet go numb every ride....can someone help me on this?" -Roni
A: First, congrats on taking a big step with your biking! When you get used to clipless pedals, you can never go back. The advantages they provide your pedal stroke are tremendous. So don't give up on them! Barring some kind of medical issue, here are some things to consider and try:
- Are the shoes big enough? Buy shoes after a workout or late in the day (feet swell throughout the day and during workouts). The same is true for running. Be sure to consider sock thickness. I usually wear my cycling shoes sockless, thus anytime I wear socks, my feet are a little snug which can hamper circulation. Particularly in spring when some days are still cool, many people make the mistake of wearing a thicker sock which creates extra pressure in the shoe. The shoes could also be too narrow for your foot or just need to be broken in a little more. Or you could try loosening the straps just a bit as you get into your ride. If it is cold, I usually opt for a thin sock and wear a neoprene cycling bootie (shoe cover) to keep my feet warm.
- You might also need to consider your cleat placement. You want the cleats set up so the ball of your foot would be directly over the pedal spindle. If the ball of the foot is behind the spindle (cleat too far forward), it often causes extra tension in your foot (can you sense if you are curling and tensing your toes?). You could try moving the cleat a little farther back on the shoe. A few people like the ball of their foot slightly in front of the spindle to change muscle usage but, in general, aim for direct center (more surface area over the point of power).
- Consider your pedaling technique. As you are new to clipless, you might not be very proficient yet at using the whole pedal stroke, i.e. unweighting the pedal on the upstroke, pushing across the top into the power stroke, pulling across the bottom. You may still have too much emphasis on driving down. This means more pressure on a smaller area (cleat to pedal) without being balanced by an efficient "unweighting" which would relieve pressure on your foot during every stroke. Try practicing some one-legged cycling, i.e. unclip one side and just pedal with one leg for 20-30 seconds in a very easy gear. Follow it with double leg spinning for 30 seconds while focusing on using the whole pedal stroke. Do this 4-6 times for each leg after warming up for 5-10 minutes for a couple rides per week.
- Make sure your pedaling cadence is 80-100 revolutions per minute. If you are riding in too high (hard) of a gear, it would contribute to "mashing" the pedals (and creating undue pressure).
- Finding smoother roads might also cut down road vibration. A never-ending quest...
- If you feel the beginning of numbness, try coasting for a moment (or when going downhill) and pull the bottom of your foot off the sole of the shoe to change the pressure on your feet and let blood flow. Flex your feet a little bit to help ease any tension that may have built up.
- It is also possible that you might need a different or custom footbed/insole to properly balance pressure across the bottom of your foot. This can be expensive though some over the counter insoles may work great.
- It may just take some time for you to get accustomed to clipless pedals such that you learn to ride with less foot tension.
- Occasionally changing your position on the bike, e.g. standing up on the bike (perhaps to clear the crest of a hill) may shift the pressure on your feet and help move blood through them.
- Finally, a different pedal/cleat system (perhaps with a wider platform than you have, e.g. Look pedals) might also solve the problem if none of the above seems to help. Or a higher quality shoe if the bottom is not stiff enough and flexes (a cycling shoe should not flex-you may need carbon fiber).
P.S. Roni's result: "I did switch to a very thin sock, much different than my distance running socks (I tend to prefer a fuller, but structured bootie like the "in-sock" brand.) As well, I focus more on efficient pedaling. When I feel the sensation begin, I either adjust/focus on my "upstroke" to relieve the pressure or sometimes adjust the rotation of how my feet lay on the pedals. I find that with the play side to side, I occasionally wasn't in the best alignment for the balls of my feet. All this said, it's been going well and simply takes adjusting to your push/pull....sharing the load rather than always pushing. I did the Buffalo Tri this past weekend, my feet were numb almost the entire race..... I will say however it was due to the freezing cold summer day we had in June! Looking forward to the YWCA in August where we know there's going to be warm water!!"
Quotes & Comments
Thank you so much for the training plan. It's very detailed
and helpful, valuable to a beginner like myself. Thanks for all the work that was put into it.
-Renee
On the training plan:
What an awesome resource! Thanks for sending this out.
-Jennifer
2009 Event Partners
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