Women's Only Tri-Camp - Targeting Barb's Race

JOIN US FOR OUR 2013 Women's Mini-Camp!

June 22nd & 23rd, 2013

Women's Only Triathlon Training Mini-Camp

~Specifically targeting Barb's Race~

This camp is for the female triathlete interested in fine-tuning their training, racing, sports nutrition, and Barb's Race course preparation. Our Women's Mini-Tri Camp is designed to provide race specific training on the course for female triathletes preparing for this popular Sonoma County women’s only half-iron distance event.  Join us for an “insiders” preview of the Barbs Race course with local Sonoma County triathlon Coach Jen Latourette and

Vineman Race Director Amy Latourette.

You get valued help and experience.

*Fine-tune your race training and racing plan

*Get answers to all your burning Barb's Race questions

*Get professional, experienced coaching and support from coaches who know the course

*Build a plan and gain specific insight and skills that will give you confidence on race day!

*Train with positive like-minded individuals, make new friends, and be inspired!

Our Goal

is to provide a high-quality training experience in a supportive environment where you have the opportunity to get answers to all your questions about the race course while getting hands-on, experienced coaching specific to the demands of the Barb’s Race.

Our Mission

Our mission is simple, to provide a positive, high quality training experience for any female triathlete who has her sights set on Barb’s Race.  It doesn’t matter if this is your first or your fifth event – we’re here to help you improve your skills, gain fitness, get to know the course, and improve your racing!

We invite you to take advantage of this great opportunity on the course with local coaches and event staff who love and support the Barb’s Race mission and event. All levels are welcome and encouraged!!

Got Questions? Contact the coach Jen Latourette at  -> jenny@traintoendure.com
Deadline for Registration: July 5th, 2012 

Fees:

Single: $150  

Training Buddy 2-for-1: $130 per person

It's Mojo May Baby...let's roll!

Happy Spring ya'll!

It seems the early spring rains and heavy April showers are finally easing off a bit and giving over to some beautiful, sunny days. Those days we crave...where May flowers bloom and the endless fields of green grass and wine country vines make the riding and running in these parts feel like heaven on earth.

So,
question is are you ready to roll? Its "Mojo May Baby" and time to get down to the business of racing. Early spring races are always a mixed bag of emotions, results, and motivation. Let's make sure you're ready to toe the line and get what you came for.  Specifically --> those goals we outlined in January and February and re-committed to in early spring.

By now you should have done the following:

#1 - Written down your top 3 goals for 2012 and started the process of laying the foundation to acheive them
#2 - Shared your goals and discussed them with your spouse, coach, or close friend / family member
#3 - Evaluated your time and financial budgets to be sure you have the resources and time!
#4 - Set specific dates and deadlines in your calendar for those goals
#5 - Applied for time off at work to either attend a training camp, travel to a race, and/or scheudled a recovery period (ie. vacation) from your sporting life and events.
#6 - Hired a coach to do any necessary annual performance testing or to help you
#7 - Re-evaluate the 'big picture' every 3 months
#8 - Make sure you are following the path to success in reaching your goals

We're now at the 3 month period again....how's it going? Do you have "Mojo in May" or are you floundering and not keeping your "eye on the prize"?  Remember, don't get discouraged!! Its still early in the game if you find you're not where you'd hope to be. If so, its time to get some help and re-focus.

Consider Coaching --> When and why to hire a coach....and more important getting what you came for!

Many athletes I've come across over the years fit into one of two categories:
a.  The experienced athlete
b.  The new and/or transition athlete

Most I have met are "self-coached" - meaning they've cobbled together their own training schedule from various programs or resources they've read or participated in and found something "comfortable" for them. Or they may have gotten a program once from a coach and followed it for the past few years as a basic template. Others are down right confused and are afraid to ask and still others are just "experimenting" and having fun. But, what they all share in common is that at some point in time each athlete comes to the realization that either

a.  They want more results and to get better (and love it) OR
b.  Its not important enough to them to invest more time and energy 

For most I find they love it and find the sport a meaningful source of lifetime fitness, fun, new friends, and new challenges. What I find most common to the self-coached athlete is that at some point during the process of transitioning from "just fun" to "I want to go faster, better, stronger" they lose sight of the big picture and can often get confused about what to do when things start changing or going wrong. This is very true in particular for the seasoned, competent athlete who's savvy in the sport, and has had quite a bit of racing experience, usually over a number of years. They do very well following a training plan and for the 'most part' have figured out what works for them in general. In addition, they may see pretty decent results on a regular basis...but eventually some 'big picture' goals - ones they've been harboring for awhile seem to elude them or results their after begin to slide down the drain. 

On the flip side of this equation I've also seen my fair share of beginners and/ or  "transition athletes"
(those athletic folks from other activities or sports) who are just testing the waters and "winging it" for awhile.  Same thing seems to happen....things go pretty good for awhile....maybe even a year, two, or more....but than somewhere along the way results become elusive and frustration sets in - and along with that a loss of motivation can start to occurr. So how is this important to you and your goals? Well, it can make a big difference in the months and years to come in reaching your goals, staying motivated, and enjoying the sport long term.  Remember - weren't we here to have fun and get fit?

For those of you who are "winging it" and jumping from website, to blog, to the latest triathlon or lava magazine and are meshing together a variety of training plans remember it can seem to work quite well - at first.  But, somewhere along the way when things got muddled, confusing, and it seemed harder to get the next result you wanted did you ever consider asking for help? And asking help from a professional? Think about it - if you messed up your taxes or blew up the dishwasher and didn't know how to fix it would you grab a magazine or call someone experienced to help you? 

Remember - there is alot of information out there now.  And a real resource in the sport - like a coach can help you sort through the good and bad information.  The best laid plans are ones that are achievable.  And the best training programs are the ones that help you acheive your goals, are simple to follow, and give you clear direction.  Remember the KISS goal we talked about early in the year?? Keep it simple silly..... 

"Pick it and Stick it"
The best plan is one you can follow day in and day out, week after week  BUT also still gives you results. To start, try to pick one plan and be sure you "pick it and stick it".  If you are having trouble doing this it might be time to hire a coach and get some feedback. Remember, coaches are professional "consultants" and most are a wealth of knowledge in adjusting training programs, helping you clearly define your goals, and laying out a road map for continued results.  However, we don't just write training plans and coach sessions all the time. 

Listen to any successful athlete and they'll tell you a good coach is worth their weight in gold. A great coach is sensitive and is invested in your success. They are also trusted advisors and resources for all types of athletes not just beginners - including the highly self-motivated, driven, independent, and often seasoned athletes who just need some guidance now and than. A once monthly or quarterly consult with an experienced coach can save you so much time ---and loads of grief.  They can help you stay focused on your primary goals and get you back on track quickly when things go array.  They can also help you advanced your training in ways you might not have considered.  Remember, as athletes, equipment, and the sport evolves so do training tools and coaching methods.

When do you really need a coach? 
When you're at a loss for how to get on track; when what you are doing is producing lack-luster results that are a continued source of frustration; when its time to salvage the rest of your season after injury or lay-off; and most important - to help you make sure you are getting the most out of what you are already doing and not just "spinning your wheels". This includes all types of athletes - from the newbie and / or never been coached to those who may have had a coach in the past. Even coaches 'need other coaches' both as athletes and mentors.  If you need more help than this that it might be time to consider investing in more coaching to get the most out of what your wanting to achieve and the most direct route to it.

I want to close with an amazing video a friend of mine recently shared on facebook...it really is simply stated "amazing". I like to review it now and than when I get off track and remind myself to 'get it together" and do what I need to do to get the work done for the results I crave.  Don't ever be afraid to keep learning and growing.....onward and upward - and if you have a dream "go get it!!!

Happy May Day.....and "Share the Mojo Baby"!

cheers for now,

jl 

Re-assessment time!

Yes, Its Re-assessment Time folks!
January 1st has come and gone. Now low and be-hold Valentines Day has blown by and its already the middle of February. The question now begs to be asked - how are you doing on those goals you set?
You know which ones I mean....the New Years Resolutions for 2012??? Hmm...lets start from the top and check back in.

Have you done any of the following guidelines mentioned in my new years post ???
#1 - Write down your top 3 goals for 2012.
#2 - Share them with your most trusted friend, relative, spouse, coach, or advisor?
#3 - Re-evaluate every 3 months
#4 - Keep your "eye on the prize"
#5 - Remember the most important thing...the KISS Principle!
K - Keep
I  - It
S - Simple
S - Silly

As its close to the 3 month re-evaluation period I figured it was time to actually check-in. Hopefully by now you've come up with some ideas and specific goals on what you'd like to work on and/or accomplish this season. I also hope you've found a friend, family member, or a coach to share these with ideas with. This is an important step as clearly defined goals and commiting to meeting those goals is often the kick-start we need to put changes into action. 

Still stumped?? Need ideas? Remember the KISS method and simplify...
Your 2012 goals can be as simple as identifying 1 or 2 key events you'd like to do or set a new PR at, setting new goals for working on a specific weakness, or simply structuring your year differently so you can try new things and continue to grow and get the results you seek. This also means vacations and what I like to call "structured breaks" from training or racing. This allows most of us - age-grouper's or pro's (ie. Chrissy Wellington's recent ' break from training example) to pursue other goals and maintain balance in life as well. Yes, you know  - the 'little things' like making time for friends, going on family vacations, getting to your kids soccer practices, or even pursuing career or education goals, etc... Nothing is off the table, so - what is that nagging lingering thing in the back of your mind that you keep shoving off? Is it time ? Hmm - only you and your trusted advisor may know.

Long term results and success -> ie. "Keeping your eye on the prize" 
This might actually be the toughest part of meeting said New Year's Resolutions and goals. How often have you heard that health club memberhships sky-rocket in January only to drop back down to "normal attendance" levels by March?? Simply put its a lack of a. clearly defined goals, b. Not commiting to the process and creating accountability (remember that friend or coach?), and c. simply not 'keeping your eye on the prize'. I cannot state enough how important is to 'hang that carrot out there' the dream or vision you have of what you'd like to achieve. Visualization is a very powerful tool and one that can really help you get to where you want to be. Stop dreaming and start 'visualizing' your dream as if it was real. Once you've created this powerful image of what you are trying to acheive the next step is simply to "insert the video tape" in your brain and feed these images to it on a constant basis. You can do this in several meaningful ways that will help you bring your goals back into focus when you start wandering astray and lose site of them.

Here are a few specific tools you can do today that will help you visualize the success you are looking to create:

-Make a vision board.
I first did this in college in my sport psych class and now do it annually with my friends and have a big soup night along with it. Simply grab a stack of all your old magazines, posters, race numbers etc than cut and paste away.  All you need is some cardboard or construction paper and a glue stick. Make the image that you desire and than tape it to a place in your bedroom where you will see it everyday. Seems silly but I really think it works. The last one I did I got married and bought my new house in the same year. :)

-Watch your hereos.
I am a triathlon, cycling, and sports channel / video junky. So is my hubby Coach Dave. I can't tell you how many hours of old ironman dvd's, swim meets, cycling events, and ITU live feeds, and pro athlete interviews I've watched over, and over, and over. Its a wealth of inspiration, motivation, and interesting information. I've learned more than I can say just by studying the habits of these folks and visulizing them at their best while I'm swimming, cycling, or running. Try it and you'll see what I mean.

-Listen to the heart beat of the sport.
I also am an admitted podcast, i-tunes, and blog junky. I love to listen to all the latest interviews, read race reports, and endurance news as I pound away at work on the computer or while I'm riding the indoor trainer. I even listen to podcasts while I run. I think there are SO many interesting races, people, and places out there to be excited about and learn from. As the guys at IM talk say - check, check, check it out mate! Its a real shot in the arm and will keep you focused.

So,
that's it for now. If you need more help or have questions or comments please feel free to post. I always love to learn new things from you too!  We'll check back in a few months for our next re-assessment time and also will look into the issue of wether or not you are getting "what you want vs. what you really need" from your coach, racing, and training.

enjoy the ride, cheers mate!

jl