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Event Info |
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Sunday, August 17, 2008
8:00 am
Baker Park in
Maple Plain, MN
Sprint Distance: 500 yd swim/15 mile bike/5K run
Learn more at ywcawomenstri.org
Register Today! - only 60 spots left as of June 19!
Forward This Email!
Be sure to forward this email to
anyone interested in participating or
volunteering!
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New Tools |
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Google Email List
There is a group email list for the race which we are going to make available to all registered participants. If you haven't already received an invitation (note that it comes via email from Google), you will receive it this week (we will send invitations after this newsletter). Feel free to use it to meet other participants for training, inspiration, carpooling, advice, etc. It is your list. If you need help, just ask.
Google Neighbor Map
The Neighbor Map has been updated with a LOT more of you on the list. The map looks amazing. You can see how close other participants live to you to find training partners or carpool (to the race, packet pickup, classes and clinics, etc). You will only receive this link if you signed up for the Neighbor Connection during registration.
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Training |
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For more details, visit the Training & Support page.
Triathlon Race Skills Class
Registration is open for our Triathlon Race Skills classes held at Lake Nokomis and Baker Park (the race site location). Yes, the class is beginner-friendly! We will teach skills for all levels and make suggestions on what would work best for each level. The class is being team taught by Dave Cameron, Lauren Fithian, and Paul Johnson, who have several decades of multisport experience between them.
Learn more on the YWCA's Endurance Sports web pages.
Registration:
Class size is limited! Registration opens at any YWCA site on June 2 for the first session and July 7 for the second session.
But if you want to be sure you have a spot, registration is open now at Midwest Events.
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Why You Tri |
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"After having had surgery April 15th for cervical cancer, and starting chemotherapy and radiation, I am using this event in August as a goal to get me back into the lifestyle I love. I have done triathlons from sprints to the Ironman, but this one will be both the most difficult to train for, and the most rewarding to participate in. Just maybe my doing this race might inspire other women, no matter what their life situation, to set a goal and go for it!"
- April (36, Minneapolis)
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Early Registration Drawing Winner!
Congrats to Joani Essenburg of Minneapolis, the lucky winner of a TYR Transition Bag from Gear West Bike & Triathlon,
a Moving Comfort Job Bra from Gear West Run and a massage from the YWCA.
This will be Joani's third triathlon and she is doing it with her daughter, Laura.
Everyone who registered before June 1 was automatically entered into the drawing. Congrats, Joani!
You and your friends can still Register Now!
What Should I Wear?
This seems to be a popular question. It really is personal preference based on performance and comfort. The primary rule is to actually practice in it and see if it works for you! Does it swim well, does it dry quickly, is it comfortable for the bike and the run? Here are a couple of options:
- Wear a regular swimsuit. If you prefer more modesty, you can pull on shorts and maybe a shirt in the transition area. If you need more support, try wearing a quick drying sports bra under your swimsuit. If you choose to pull on regular shorts, be sure that they won't chafe you on the bike. Note that it isn't easy to pull a shirt over a wet body. Try a few different types of shirts to see what works best (hint: a singlet is probably easiest).
- Invest in a tri suit. There are two-piece and one-piece options. The tri shorts and one-piece have a lightweight pad in the crotch that is designed to dry quickly but still provide some comfort on the bike. Note: most people don't like running in a regular bike short because it can feel like a big diaper. Again, for more support, some women may choose to wear a sports bra or tri top under a one-piece.
For many, the tri suits usually feel like they drag a little in the water but the comfort on the bike and run may
well outweigh that disadvantage. If you wear a wetsuit, you can wear almost anything you want underneath.
Clothes under a wetsuit will still get wet though so test out how well they dry and support you on the bike.
Practice in the clothes you will wear during the race. You aren't crazy (or maybe you are joining the club) if you literally soak yourself with a hose at home and then go for a ride to check it out!
Training Recovery Tip
 Brought to you by SimonDelivers.com
Our Food and Beverage Sponsor
Recovering between
workouts is just as important as the actual training.
In response to the training,
your body makes adaptations between workouts that build toward higher fitness.
Also, the quicker you are ready for your next workout, the more workouts you can
do or the better quality they will be.
One important tip is to get some nourishment
within 15-30 minutes of your workout. This "window" is when your muscles are most receptive
to restocking themselves with glycogen (crucial carbohydrate energy stores in your
muscles). If you run low on glycogen, your energy level will plummet (it is what is
happening when you "bonk" or "hit the wall"). Getting a balanced meal within a
couple hours also proves helpful.
The post-workout snack can be as simple as some fruit (which also helps to rehydrate you) or an energy bar. Consensus among most endurance sports coaches is that a little protein also helps (standard ratio is 4:1 carbs:protein though some claim 2:1 is also good). There are many recovery drinks and bars made with these ratios though you can substitute normal food just as well. You may have heard that chocolate milk is a good recovery drink (it does have easy to absorb carbs and some protein!).
Course Maps Now Online!
Check the Course and Venue page on the race website to see maps for the swim, bike, run, and transition area. There is also a Google map showing the entire picture (be sure to try the satellite option if you check it out).
Two Months Out - How are you doing?
By now, you should be able to (or almost able to) complete the race distances individually. If you aren't quite there yet, you still have time (8+ weeks) so you can give that sport a little more attention. More info on how to do that in the training plan template installment #2 which will be coming quite soon (the second 4-week block begins June 23!). You will receive it if you already requested and received the first set of instructions (approx 75 of you). Email Paul ASAP if you want on the list!
About This Newsletter
This newsletter is for all registered participants of the YWCA of Minneapolis Women's Triathlon and is open to any
others who wish to receive it. It's purpose is to inform about the race and provide some tips on training and
preparation. Enjoy and feel free to send us your burning questions. You can also answer many questions from
the race website.
Others can sign up or find past newsletters at ywcawomenstri.org/womenstri/newsletter.asp.
Registration Update:
Only 60 spots left*
*As of June 19.
Register today - before it is too late.
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