This week’s Posse highlight is Anna Wheeler.
As our volunteer co-coordinator of 2 years with her good friend Ema Armstrong, she’s in constant contact with the volunteers before, during, and after races. Often behind the scenes, she’s the one who makes sure those aid stations have enough supplies, those intersections are safe, and that medal ends up around your neck at the finish line. She’s a student at OSU studying Biology and hoping to pursue a degree in Veterinary Medicine. Anna is a legendary horseback rider and is specifically a master of the highly skilled form of riding known as Dressage. Although she loves horseback riding, she spends a fair amount of time riding her mountain bike with friends. Anna has an extreme affinity for bikes and when she’s racing, not surprisingly, her favorite leg of a triathlon is the bike. When you check in to volunteer at one of our races, you'll likely meet Anna and her friendly disposition and cheery smile will warm your heart. Anna’s motivational quote: “Because in the end, you won’t remember the time spent working in the office or mowing your lawn. Climb that goddamn mountain” -Jack Kerouac Who doesn't need an extra nugget of advice? Here, Posse member Aaron Seipel offers some Posse Wisdom.
“I think the most important thing for any athlete to learn if they want to improve is how to be honest with themselves. Are they really just having an off day, or are they not giving themselves enough recovery time between hard sessions? Are they actually taking their easy days easy, or does their ego have them running a little too fast? Are they focusing on a specific component of their swim stroke during a drill set or are they just zoning out while putting in yards? Is that pain that they've been telling themselves is just muscle soreness actually an oncoming injury that they should address? I'm not saying people need to be overly critical of themselves - none of us are perfect - but being able to honestly self-reflect goes a long way.” Meet Aaron Seipel, one of our run course specialists. When we say specialist, we mean that he is both an incredible runner and an incredible run course coordinator. Born in British Columbia and raised in Oregon since he was 6, Aaron is a dual-citizen. He came into his active lifestyle through weight loss in his sophomore year of high school and, by his senior year, decided he wanted to run Cross-Country and Track. Without enough experience to compete at an NCAA level, Aaron joined the Oregon State University Triathlon Club. From there, his love of the sport grew substantially and he continues to race triathlons and duathlons at a higher level every year. He has helped out at our races for many years, but officially joined the Posse in 2015. Aaron is on a mission to find the world's best cup of coffee and when he’s not doing that, he’s a PhD student studying Exercise Physiology at OSU, enjoys petting adorable fuzzy animals, and indulges in the occasional (okay, maybe frequent) chocolate chip cookie. Aaron is very quiet about his achievements, because he is driven by the process rather than the results. He loves getting out and training hard, working on his weaknesses, and dialing himself in as a an even more well-rounded athlete while maintaining consistent training. While Aaron is a stellar athlete with may accolades, he is also a very down-to-earth person who is always willing to help out and encourage others. 🤠
🏊♂️🏊♀️🚴♀️🚴♂️🏃♂️🏃♀️ Aaron’s inspirational quote: “Concentrate on what will produce the results rather than on the results, the process rather than the prize” -Bill Walsh Here’s a recipe from the Posse for a delicious salad!
👇🍠🥕🥦🥒🌶🍅🍆👇 Roasted Veggie Kale Salad Salad:
Roasted Veggies:
Topping:
⬇️ Dressing:
Peel the garlic cloves and throw it altogether. Enjoy! 🤠 Ready to swim off that holiday excess, indulgence, and lethargy? Been having a lot of cookies other sweet treats recently?
🍗🍩🍦🍭🥧🍫🍰🍪🥂 Well let’s get back to it! Here’s a workout that works on staying relaxed and controlled in the water when breathing isn't always accessible. It's a great mental game as you wind down 2018. Thanks to our partners at Steelhead Coaching @steelheadpdx for this workout. For more information please visit www.steelheadcoaching.com ⬇️ Warm up: 300 Swim - Every 4th 25, breathe every 5th stroke. 300 Kick w/fins 25 EZ/25 fast 300 Pull - Every other 50, breathe every 5th stroke. 300 Drill - 25 side-lying kick left/swim 25/25 side-lying kick right/swim 25 🏊♂️ Main set: (3 times through) 8 X 25 (20”) hypoxic: breathe every 3,2,1,0 per 25 and repeat. 150 (20”) PPL aerobic, descend breaths per 25 within the 150 (6,5,4,3,2,1). 200 (20”) free aerobic, long strokes, bilateral breathing 🏊♀️-🏊♂️-🏊♀️-🏊♂️-🏊♀️-🏊♂️-🏊♀️-🏊♂️ Cool down: 100 EZ Free Juliet Hochman, Olympian, ITU/70.3 Champion, and Triathlon Coach
With the calendar turning to 2019, you’re probably considering your training and racing goals for the new year. Here are four steps to set you up for an enjoyable and successful season. Step #1: Set goals for yourself and clearly define those goals. If you don’t clearly define a goal, you won’t be able to set an intentional plan to achieve that goal. Your goals might be achievement related - finish your first sprint triathlon or stand on the podium at the World Championships - or a personal metric - run a sub-20’ 5K or break 5 hours for a 70.3. Consider goals that are achievement-oriented but also define how you want to approach the season as an athlete. Include goals that involve trying something new or feel risky, or touch on your attitude about training and racing. I try to include specific performance goals as well as how I want to approach the season as a whole. It’s a reminder of why I train, who I want to be, and what I’m working for this year. Be sure that you are passionate about your goals. Support from friends and family is critical, but external motivation rarely results in spectacular performances. Only you can do the training. Be excited and completely embrace your goals as yours alone. Step #2: Write them down and commit. Once you’ve defined your goals, write them in your calendar. Sign up for the events. Write your goals in sharpie ona sticky note and hang them where you will see them daily. Declaring goals in written form gives you a timeline and drives accountability. Don’t wait. Write them down. Commit and get started. Step #3: Understand your strengths and weaknesses. Do you need to work on strength, endurance, or speed? Are your swim and run fine but your bike needs work? Do you have an injury or you’re strapped for time? Be honest with yourself; understand your limitations so that you can define the path it will take to address your weaknesses. Set up a swim lesson and then follow up with weekly drill sessions to practice new swim technique. Line up a Thursday night babysitter so you can attend a group track workout. Retain a personal trainer for a month to learn a strength routine to address your individual weaknesses. Find a weekend bike group to help you get in the long winter base miles. Figure out where you need help and find solutions that will reduce your limitations. Step #4: Map out a plan and get to work. Now that you have your goals and you’ve identified and addressed your limitations, map out a plan for training that works for your schedule. For endurance athletes, frequency and consistency are critical to long term success. Create a program that works for your schedule. Retain a private coach to help you plan or find a training plan online. Be consistent within the time you have allocated for training; even if you have to cut a session short, better to do half of it than none at all. But most of all, get to work. Tackle each workout with the same level of urgency with which you approach your season goals. Keep those stickies in mind. Enjoy the journey and good luck! With many thanks to Shawn Bostad and Juliet Hochman of Best in the West partner, Steelhead Coaching, for this article. For more information, please visit www.steelheadcoaching.com. This month’s community member highlight is Even “Griz” Evenson! At the age of 71 years old this local triathlete can teach us all a thing or two about longevity in the sport. In his 30 years of racing triathlons he has completed countless races, bounced back from serious injuries, and maintained an incredibly positive attitude through it all. Read on to discover more about this incredible local triathlete! Q: How did you first get involved with endurance sports? A: Gayle, my trophy wife of 46 years, joined a Faculty/Staff fitness group in 1988, which included doing the Albany sprint Tri. I joined in, just for the hell of it. I got my ass kicked, but immediately saw that this was a sport for me, as it is one that does not require genetic greatness, just the willingness to beat one’s brains out daily. And that I did, and at 71, still do...well, as much as my wrinkled body allows. Q: What was your profession before you retired? A: I have been retired for 16 years. I had a great field job working for the Forest Service, with my entire career being at the Alsea Ranger District. Q: What are some favorite non-endurance sporting related hobbies that you have? A: Not at a high skill level, but I enjoy playing guitar and piano, singing at a Senior citizens home, garden with Gayle, am endlessly repairing/working on our house, which we hand built over the course of 20 years (hence avoiding a crushing mortgage), socialize with non-triathletes, and Gayle and I travel 3-4 times a year to non-triathlon related events, including 10 days in Mexico each year. I love the triathlon lifestyle, but also turn it off when doing other activities. Q: What are some favorite things you like to eat before a race? After a race? A: After 30 years of racing full-Iron distance tri’s, Nutrition is still a mystery to me. Each year, it is a bit different, but I try to consume 600 easily digestive calories 3 hours before the gun goes off. After the race, I am usually nauseous, but am fortunate to have Gayle, who sets a hot bath for me and makes me some scrambled eggs. Q: What’s your favorite leg of a triathlon? A: My background is swimming. Since it only encompasses 10% of the race, it is not a big advantage, but still better than a kick in the ass. My favorite leg is the bike, where I tend to hold my own with my fellow geezers in most races. My weak link has always been my running, but I love running and continue to have aspirations of finding that well hidden, Secret Weapon. Yes, at 71, I better speed up that process a bit. Q: Is there any saying, motto, mantra, or phrase you use to inspire you when the going gets tough? A: My main motto is that I always want to tell myself at the starting line that I have done everything possible to be ready for the event. If I have done so, win/lose/or draw, I will be happy. I don’t really like to listen to people at the starting line with all of their pre-race excuses of why they will do poorly. Coming back after a devastating accident Even’s 30 year journey through endurance sports has not been without its rough patches. In 2002, during the bike portion of his race at a triathlon in Florida, he was hit by a pickup truck and fractured several lumbar vertebrae in his back. He spent 2 months in a wheelchair and 6 months in a back brace during his recovery. He still carries 3 permanent titanium rods in his back. Even’s love for the sport of triathlon survived an accident that could have taken his life. As soon as he was able, he was back on the bike training for more triathlons. We are inspired by his recovery and bravery coming back from a horrific accident to continue to pursue one of his passions. Even has completed 23 Full-Iron distance Triathlon's 8 of which were at the World Championships in Kona. This coming season Even would like to make it to Best in the West Triathlon Festival and plans on running the Corvallis Half-Marathon. We love to see his big smile and friendly wave out on the race course. If you see him out there, give him a “Go Griz Go!” This recipe comes to you courtesy of Remy Maguire (@remyrideson), nutrition consultant at BITW partner, Steelhead Coaching.
⬇️ Soup-er Simple! Chilly winter rides are best followed by homemade nutritious soups! Soups are the perfect way to thaw out and refuel your body quickly with loads of vitamins, minerals, and a balance of macro-nutrients. Instead of opening a can loaded with sodium and mushy vegetables, whip up your own version with whatever you've got on hand. No recipe required! Recipe: Sauté onion and garlic in olive oil. Add well-chopped veggies like peppers, cabbage, potato, squash, cauliflower. Add tender veggies like broccolini or spinach last. Ratios? 4 cups of veggies for 4-6 servings of soup. Add rotisserie chicken or cooked turkey sausage for a protein punch. Use low sodium boxed broth, covering your meat and veggies by about an inch. Bump up the fiber by adding grains, beans, or pastas (1/2-1 cup). Simmer for 10-20 minutes to help the flavors expand. Add a pop of flavor with pesto, chili paste, lime or spices like cumin, cayenne, cinnamon and paprika. Slurp and enjoy! 🥘🥄🍲🥄🍛🥄 For more information about Remy or any of the coaches at Steelhead, visit www.steeleadcoaching.com Winter got you feeling upside down and turned around? Shake off those winter blues with this fun, fast paced workout from our friends at Steelhead Coaching Steelhead Coaching and Personal Training ✨\
Winter is the perfect time to focus on strength training to build neuromuscular capacity for next season and address any weaknesses and imbalances that affect your swim, bike, and run performance. Grab a friend, turn up the music, and giddy up! ⬇️🤠⬇️ Warm up: 5' of easy jog on treadmill or track to elevate the HR and get warm. 🏃♀️🏃♂️ Dynamic warm-up. (5m down and back in each): Internal/external hamstrings Walking quad stretch Set back hamstring stretch Straight leg kicks Knee to chest Knee up and out Walking piriformis stretch Walking lunges Lateral lunges Reverse lunges Main set: 3 rounds at 40” on/20” off. No extra break between sets. Push Ups Forward Lunges Basic Plank Squat Jumps Side Plank Left and Right Sprint (90% effort) on track, treadmill or just down to the end of the block and back Cool down 5’ easy jog 💪🤠 For more information about Steelhead, or if you have any questions, visit www.steelheadcoaching.com or direct message them Steelhead Coaching and Personal Training Here is a great track workout to help dust the cobwebs off your form and speed after all those long slow winter miles. This Wednesday Workout comes to you courtesy of Steelhead Coaching in Portland, a BITW triathlon coaching partner. To learn more, visit www.steelheadcoaching.com.
Warm up: 15’ jog Dynamic warm-up: Here's an example: https://www.youtube.com/watch?v=4eK-kSEyn98 Drills: Any drills that get your activated and ready to run. Here's an example: https://www.youtube.com/watch?v=T32tFVz5KoY ⬇️ Main set: 4 X 100m strides (30”). This is a slow progressive increase in speed until you hit 85-90% of max speed. Keep your core tight and try to hit 90 foot strikes/min. 4 X 800 @10k-15K race pace (1’). This should be a sub-threshold. Focus on great turnover and perfect form. This is a form-based run; don't run too fast or your form will break down. 🏃♀️🏃♂️🏃♀️🏃♂️ 4 X 100m strides (30”). Just like the first time through. Cool down: 15’ jog Nice work! Got questions? Ask the Coaches by direct messaging Steelhead Coaching and Personal Training |