Believe

Believe....such a simple but powerful word. Easy to say hard to do. I put this on my jet stream when I did Ironman Wisconsin in 2006. This race was 6 months after giving birth to our son. I had read this quote..."Believe".... It is simple but it works for me- Annika Sorenstam... pro golfer.

As I talk to the athletes I coach I am constantly reminded how it important that Believe is. For many of you doing your 1st Ironman it is a very physical event at least the preparation,by the time you get to race day it is a very mental one. For most of the athletes I work with the biggest obstacle is TIME and what they Believe they can do. We spend many hours training our bodies to perform, not thinking or anticipating what our minds will do. Having a race focus,a race strategy or plan, having A,B,C goals are all part of that. But for me it has been finding out and figuring out why I do this, and why I want to do this. That is what keeps me going and keeps me coming back. ( I will be racing next year!!) I have spent hours writing race plans,going over race plans, answering all kinds of questions, but the why? do I do this question does not come up often.

For most of you your season is winding down, as you start to prepare for next year, think about the why. Why do I compete? Why do I train? What do I get out of it? When the days become shorter, and colder and your looking for motivation these answers might help you.

It has been very exciting watching so many of you do something for the 1st time. It is so awesome to share in that journey. My hope is that you learned somethings from me but you mostly you learned some new things about yourself.... like I can....., I will...., I did...., I could..., I am going to .....

It has been an inspiring season, I am waiting on several race reports that I look forward to sharing with all of you.

Have a great weekend!!

Ironman

What a day!!

It is amazing to watch an Ironman unfold. No matter how fit, no matter how many hours of training you have put in, you can take nothing for granted. From watching to participating you still continue to learn from this sport, most of the lessons repeat themselves, most of which I have personally learned the hard way.

The day in Lake Placid started out looking to be beautiful. The cool weather seemed to play tricks on people, as we watched the bike splits, you began to get a sense that it was going to be an interesting run. The sun and warming temperatures really took the toll on most of the participants.

It is nerve racking to watch my athletes on www.ironman.com, I spent the entire day yesterday chasing down athletes on the computer. A big shout out to Eric Gibb for all my live updates and for delivering messages to my guys racing, special thanks to Paula's husband Michael also. Scott listened to me day long going on and on about who was where and I wonder blah blah., , . I was left to to watch and to wait.

Chris Nook, Paula Kertes, and Jennifer Collister all had incredible days and each in there own right. Each of them suffered in there own ways from flat tires, dehydration, stomach issues, breathing problems all to cross that line and more than earn there title of Ironman. Congrats to you all I am so proud of each of you!!

There were several of our Lake Placid campers racing, John Morris(Baker), Vinny Daniello, Steve Smith, and Sean Gallagher all had great days. Way to go guys, I watched you all finish. Looking forward to hearing all about everyone individuals races.

This is my second Ironman this year that I have watched on the computer. I feel fortunate to have the technology that we do have, if I had to wait all day to find out what was going on, I would be nuts.

As I look forward to Ironman Louisville,Ironman Wisconsin, and Ironman Florida. I just wanted to say thanks to Jodi, Chris , Paula, and Jen for allowing to be part of there Ironmans this year. It has been exciting, nerve racking, challenging, unforgettable and fun to watch each of you. Looking forward to seeing what you all decide to do next.

Take care, enjoy your down time, and make sure to reflect on your accomplishment.

Angela

Days of Summer

This past weekend the weather was incredible, I felt like I was on vacation. We had a big group ride go from Mastick. Thanks to Jeff, Scott, Debbie, Missy, Amy, Martha, John, Kyle, Delia, Trephina, Jennifer, Paula, Mike,and Mary for showing up and playing with me. It was a day for mechanicals, but in spite of all that we had a great time. Check out jen collisters blog for pictures.

It is also that time of year when everyone is fit.. Jennifer and Paula along with Chris leave for Lake Placid this week and they are ready. Mike and Mary are racing down in Columbus this weekend and for so called beginners they are doing great. Kyle will also be racing and several others have races coming up early August is Steelhead.

I love being out there training with everyone and seeing how hard all of you work. Not racing this season has given me once again a chance to reflect and appreciate this sport. I love being part of and playing a role in all of your endeavors. Keep doing what your doing and keeping have fun!

PS- Stacy Rhea had a great Buckeye 50K - it was her 1st marathon and 1st 50K all in the same day, stay tuned for more details.

Make sure to check out www.ironman.com this weekend, and if you want to sign up for Lake Placid next year you better be at your computer Monday AM!

Make it a great week

A Letter to my coach and great friend...

Two weeks ago, Scott and I had the opportunity to go to a Surprise 40th birthday party for Eric Hodska, our coach. His wife Lisa did an awesome job, she kept him guessing right to the end. The look on his face when he saw Scott and I, was worth the trip. We had just spent the week before with him in Lake Placid at our training camp. So he was very surprised to see us in New Haven CT.

Scott and I have both been blessed in many ways to have Eric as our coach, and even more as our friend.Athletically he helped us both qualify for Ironman Hawaii,he guided me through the Mohican 100 mile trail run,we have done more Ironmans then I can remember, I can't imagine doing one without him. I have had the pleasure of going to several Hodska training camps as a camper. Then as I graduated to coaching myself we have done 4 camps in Cleveland and our newest addition was Lake Placid this year. Eric has played a significant role in my becoming a coach and continues to guide me.

On a personal level Eric is an incredible friend, great marriage counselor, confidant, and always willing to give insight to child rearing. I could go on, just wanted to put this out there so sometime when he reads my blog he can read for himself how much Scott and I appreciate him and how much we love him!!
Here's to you Eric!

Finally...

I am trying to catch up. So many things to do, so little time but I did blog several days in a row, which is a record. Camp was so awesome, I miss the mountains, I miss the hills. I went for a run today it is so flat around here. Makes you appreciate it even more.

Any way the Saturday/Sunday of camp was great. On Saturday I rode over a 100 miles of the course with Jennifer Collister and Paula Kertes. We rolled out at 6:00 AM it was a cool but beautiful day. Trephina and Gary rolled out with us too but were going a little shorter due to there race schedules. There were so many athletes in town and on the course. After being on the bike over 7 hours- my longest ride of the year, we headed out for a brick run. Checked out Jennifer's house where she is staying, a sweet place. Later that afternoon Hods took us down to the river and we dipped our aching legs in, it felt so good. Great way to end a training day. Another great dinner, plenty of comedy to go around. I had no trouble falling asleep.

Sunday morning back up for 6:30 AM two hour trail run. Beautiful trails, very challenging but in a good way. Everyone was tired but did great. Headed back to hotel and packed up. Everyone from Ohio had a 8+ hour drive home so we were motivated to get going.

One of my favorite things about the sport of triathlon is going to camp. It is a Meatballs kind of thing, and I love being a CIT. When I first decided to do my 1st triathlon a 11 years ago, I headed to Colorado to learn from the Man himself, Dave Scott. It was a great experience and I have been camping every since. I met Scott at a camp called "hell week" best thing about that camp was meeting Scott. In January 2001 I switched coaches to Hodska and did not meet him face to face till Scott and I showed up in CT for camp, and we have been together every since. It is an incredible opportunity to get away and concentrate on one thing. I can't wait till the next one. I am trying to figure out how to get to CT in September.

Special thanks to Eric , for all his hard work, his positive energy, great motivation and for always remembering to have fun.

To my athletes Jen, Paula, Trephina, and Chris. You all were unbelievable. I promise this camp will take you to the next level and then some. I can't wait to see you all have great days. You have all worked so hard and you have certainly earned it.

To Eric athletes what a great group, it was great training with some of you again and meeting others for the first time. I always love meeting Eric's athletes, it is always a class act.

Looking forward to watching everyone have great days.

Gotta get so more sleep back on my bike tomorrow.

I am Back!!!!

We made it home. Tired and sore but in a good way. I will write tomorrow of the last 2 days of the LP camp. It was awesome and everyone did so well. I had a blast. Hodska once again put together a great camp. I am just blessed to get to be a part of it. I am excited to be home and to see my little guy. More tomorrow.

Rest well campers!!
Angela

Whiteface...

Climb, Climb and then we climbed some more. I love doing things I have never done before and today was one of those days. I have never climbed up hill steady for 45 min!!!!

Gary, Trephina, Jennifer and Paula met in the parking lot at 5:40 AM so that we could start our climb up to Whiteface Mountain. We did a 10 min warm up an then we began our climb. It was raining and cold when we left and the best thing about climbing was that it kept us warm. Eric had told me to be careful and make the call at the toll booth as to whether or not to keep climbing. It was incredible you just keep going we climbed for the 4 miles to the toll booth. That may not sound like alot but until you do it, you just can't appreciate it. It took about 45 min or so all uphill. I have never climbed continually for that long. Jennifer and I approached the toll booth and looked at what was ahead and with the conditions , it was our vote to go back down. Paula, Gary and Trephina agreed.

So back down we went, it was a little hairy. Very wet and very cold. My triceps were screaming and my hands sore by the time we got to the bottom of the descent. We saw the rest of the crew with Eric going up and they went all the way to the summitt, the whole 8 miles, and saw temperatures in the 30's.

We regrouped at the C-store had the best hot chocalate, we were so cold. I was worried about getting everyone back on the rode, due to the conditions. We tried to help Shawn, he had flatted and went thru several CO2, not to mention he had to be freezing too standing out in the freezing rain, changing tires. I gave him the keys to the truck and we set out on the out and back section of the course. Those 14 miles were pretty good, warmed us up a little, we got back to CStore to find Hods & Juergens freeezing and sitting in the truck drinking hot cocca too. We made decision it was in the best interest of everyone to head back to the hotel and get out of the rain. It rained the whole way back but after riding Whiteface the cherries and the bears did not seem so bad.

We all got back took quick showers to warm up and headed out for a run on the course. We got in an hour and ten minutes that started out rough for me but then got better. Jennifer, Paula and I kept each other company. They have done amazing.

All my athletes have done so well here, really enjoying the atomsphere that is hard to beat here in LP.. They are so prepared and ready to race here. Chris, Paula and Jennifer will all be here next month to race and they are all going to rip it up. Chris rode all the to the top of Whiteface, and Paula, Jen, and Trephina have just been busting it! It has been awesome to train with each of them.

After the run we went to lunch at one of my favorite LP spots - The Cottage, excellent lunch. Trephina and I shopped our way back to the hotel. We all met at the Mirror Lake for a swim around the course. The water was much warmer than the air.

The conditions today were extremely tough but everyone made the best of it and had great days.

We all had another great dinner at the Adirondack Steak Seafood.

Tomorrow is a big day, we will be riding the course in it entirety, followed by a brick run and another swim. Suppose to be beuatiiful.

Looking forward to it. Check back tomorrow for more.

One day at a time....

Take it as it comes, and it is amazing what you can do. This is a great mind set for camp. It is such an incredible opportunity to be here and to get to do this type of training in this place with these people. Camp is one of my favorite types of vacations, it is how I met Scott, it is how I became a better athlete, it has helped be a better coach and so much more.

We officially started the 1st Hodska/ Forster Tri camp today in Lake Placid. What a day, it was awesome! We started early with an incredible trail run for 90+ min, where we ran to a waterfall, and then climbed, and I do mean climbed to another lake to dip our legs and eat bagels. The weather was great and the scencry was incredible.

Came back regrouped and then headed out for a 3+ hour ride and preview of the course, stopping along the way to review the course. The little rain shower did not dampen any spirirts. Came back had a nutritional discussion and then a great swim in Mirror Lake.

My athletes Chris, Jennifer, Paula, and Trephina are having a blast and performing very well. It has been great to meet some of Eric's athletes and visit with so many I already knew. We have a great group, great energy and lots of fun.

I can't wait till tomorrow we go to conquer Whiteface Mountain!!! I am so tired got to get some sleep, so glad to have my husband now with me too.

Train safe , tune in tomorrow for more

Angela

LP Love affair

I have a love affair with the city of Lake Placid. It is awesome to be back and I am so glad we decided to move the Hodska & Forster camp to LP . LP is one of my favorite places, I had the opportunity to leave Cleveland a little earlier, so after shedding several tears, this is first time I have left Wesley for an extended period of time. He is doing fine much harder on his father and I.

I had a pretty good drive, lots of traffic, lots of construction, lots and lots of rain. I keep telling myself that this is how long it takes Scott to do Ironman. It took me 9:45 min. I rolled in at 10:45 PM, unloaded the car, and tried to sleep but it did not work my Red Bull at 7:30 PM was not going to all ow me. I watched tv, I was bored but no sleep. I know I will tonite.

So I headed to Starbucks at 6:00 AM the town was just waking up. So quiet, so peaceful an so beautiful.

Hooked up with Hods and Baker at Starbucks, we went over all the details of camp. We have a great group coming!!!
The city really embraces us, the Mountain View Inn is great and perfect location.

We made plans to head out on a trail run that Eric had already scouted out. We drove out the run /bike and course and picked up some trails. It was a great run, the trail was great challenging but fun. We headed to a special place, more on that tomorrow. Came back had some breakfast, went to the grocery, then the bike store, we always need something.

Then went out for ride. Chris Nook got into camp early so we headed out for ardie , did course in reverse, to the out and back and thenm back up Mama,Papa & Baby bear. Chris did great, riding strong and we got to go over several things in detail.

Back to hotel, little bit of shopping for me and then Group Run. Everyone arrived and we headed out for quick run and nice dineer at the boathouase followed by Ben & Jerrys- I am so tired that I will have to finish up tomorrow.

Thanks for reading wish you were all here.

Train Safe
Angela

Racing hard, fast and for a great cause....

Awesome racing for a great cause. This past weekend at the Racing for Recovery Half Ironman in Michigan AFT athletes cleaned up! It is not very often that I get to see that many of my athletes race. It was a great day for everyone and I enjoyed and learned so by watching.

The course was fast but the conditions in my opinion were not good. The bike course, the set up of the course were extremely rough and very unsafe. It was no surprise this was not sanctioned USAT race. Anyway is spite of all the difficulties of the day like the interesting swim course with two many turns, and no one telling you where to go on the run, and not enough aid stations on the run, all of my athletes rose to occasion.

I will start with the Hardware Ladies:
(Pictured above left to right- Trephina, Jennifer,& Debbie)*** Add Eric Gibb with the ladies

Jennifer Collister had a strong day, she is in the thick of her IM training, she will be doing LP, so this was a training day for her. Strong swim, followed by an even stronger bike, those hills work! and a solid run for a personal best by 20+ min.
Jennifer took 3rd place in Women's 35-39
Awesome job Jen! Look out LP.

Trephina Gall0way had a great 1st 1/2 IM. The decision to race was made late, with no taper, and little experience with going long, she was strong, steady and stuck to her race plan and nutrition plans.
Trephina took 3rd place in the Women's 30-34 division.
Ironman Florida in November will be another first.

Debbie Sidol is in the process of training for Double Ironman, so this was actually an easier day for Debbie. Debbie was consistent and mentally strong all day. I believe this is also a PR.
Debbie 3rd in the Women's 45-49 division.

On the Men's side of it....

Eric Gibb had an incredible day! So exciting and fun to watch. This was an "A" race Eric and he made it an awesome one. From start to finish things went well. Eric is always so prepared, the hard work really paid off. This was also a personal best by 25+ minutes.
Eric took 2nd in the Mens 40-44 - more hardware!!!
Check out his blog for more details of the race.

Doug Bell had a very strong day, this was also a training day for Doug as he prepares for his 1st Ironman in Florida.

Chris Nook had a strong day, especially for coming off a Multisport Tri Camp. Chris did this race in preparation for his 1st in Lake Placid. This was Chris second 1/2 IM and a personal best.

Bob Murphy had a good day too, as he prepares for IM Wisconsin. Steady and solid all day.

The only down point of the whole day was Kyle Amsdell mechanical, his rim on his front wheel was totally bent during the bike portion to the point that the tire would not move. This was a tough break for Kyle but he will be back and stronger than ever.

On side note my husband(who I am smart enough not to coach) had a great day. It has been a long time coming and it brought back so many wonderful memories to see him racing again.

I am hoping to be a better blogger in the future I like writing about others instead of myself . I am really looking for forward to my Lake Placid training camp.

I promise to keep you posted on what were doing, look out Whiteface Mountain!

Train Safe
Angela

The good in sport...

What an incredible weekend!! It was what we have been waiting for and more. Fresh air, actually moving forward, cars honking at you screaming get off the road, it is good to be back.

I had a great ride Saturday morning with Debbie Sidol, Martha Wood, Stacy Rhea, Trephina Galloway and Jennifer Collister. Thanks for coming out ladies, I enjoyed the company, the workout and the conversation. One thing for sure is you all have been working hard this winter on the trainers and it will pay off someday very soon. The great thing about this particular group is that all but one, I have been working with for several years. The improvement in ability, confidence, and strength is really remarkable.

Being an athlete to me really seem to bring out the good in people. Take Jennifer Collister, she always has something positive to say especially when it comes to other people. She has done so much for the sport of triathlon here in Cleveland. She is always willing to volunteer, or help out when ever she can. Jennifer will be doing her first Ironman in Lake Placid this year, and we have been working hard all winter long. She has not once complained even through some rough times and few setbacks. She continues to stay focused on the goal ahead, and does what needs to be done. She is very unaware of her own abilities and potential but we are working on that one. Getting to coach and becoming friends with athletes like Jennifer Collister is one of the reasons I enjoy the sport of triathlon, it is the people that make it.


Make sure to check Brooks Modie race report for Kinetic 1/2 IM this weekend. Brooks had an awesome race and a personal best!! Looking great for IM CDA.

Scott Smith did Kinetic 1/2 Im also, his first one!! Great job to Scott with only 9 weeks of real training under his belt! Look forward to hearing more about his race too.


Looking forward to getting back out again soon!
Have a great Monday

41 years......

I share some thoughts today, a little birthday reflection. I take to look back on my 41 years, I swear things do get better. I feel better now than I did at 21, could be the lack of beer and Twinkies!!!(not kidding) Every year has truly been better than the last. I am still learning, growing and yet have so many things that I want to accomplish. As I take a rest from racing this year, it has given me more time to appreciate all that I have done and to get even more excited about the possibilities of what is to come. I believe you have to keep challenging and reaching for something more, different or better. Otherwise you are just filling days, and I want mine to be extraordinary ones.

I am so inspired by all of the athletes that I have an opportunity to coach. To see your hard you work, to see you juggle all life throws at you, and still keep it all together. It is exciting for me to watch the process of development, to be part of the journey that you all are on, for the first times, the second times, the third and fourth and on, it is great to have a front row seat to the action, I appreciate the the chance more than you all know .

I had a great time watching Ironman Arizona yesterday. Big Shout out too Jennifer Hutchinson, our good friend, and sports nutritionist that spoke here in February, qualified for Kona! She was rocking, had a great race, and it headed to Hawaii again. I can't wait to get back there someday myself.

Have a great Monday!

Mental Toughness

I have been working on many schedules for the upcoming week, and have seen many comments about how boring it is to ride on the trainer, and that you just could not stay on it any longer. Best thing I can tell you is to change your focus, especially since we live in Northeast Ohio. I am not originally from here, and I really do miss being able to ride outside in February, March and November but I had to find the man of my dreams and move up here to the North Pole. The 1st year we were married I had signed up for Ironman Florida, Having only been here for 4-5 months, I had no idea how much training I would have to do on that trainer. Being new in town, not knowing very many people, not really knowing where to ride, and Scott being worried about me riding alone, left me no choice but my trainer. I did countless hours on the trainer but the 2 biggest rides I did were two - 6 hour rides, yes - 2 six hours rides, not even on a computrainer, just a good old cyclops trainer. I really did think I was loosing it! Too date that it is my fastest IM time!! This past year I again had to return to my trainer for long rides because of last minute decision to race and because of my life now with my little man. I know many can relate, you have to get it in when you can, sometimes that does mean 4:00 AM.

So the point of this is you can. It will make you stronger, both physically and mentally. Use the time to practice your mental toughness, your focus, your nutrition, race visulization, and the bonus is you can catch up on every movie you have never wanted to see.

Chances are you will be on your trainer again this weekend, so just remember "CAN".
Think of how excited you will be to race, how fun it is going to be to actually pass people, and have moving scenery. Then when your racing you will be able to remember all the tough workouts you made it through when you just were not sure if you could, those are the positive thoughts you want running thru your head raceday, remember where you came from and what you did to get to this moment. Have a great ride!~

Is it really spring?

It has been an interesting week to say the least. Can't say that you could not have trained for every type of weather possible. I ran yesterday at 5:00 AM it was 61 degrees when I left my house, 50 degrees when I got back an hour later and by 8:00 AM it was 40. Crazy!! I really do love my husband otherwise why would I live in the North Pole.

Thanks so much for all the concern over Scott, he is healing well. We are just making sure it does not get infected. He should be back fairly quickly.

I will be starting a new athlete profile for the site, so you all can get to know each other better. If you have any other ideas that you would like to see on the site, please let me know.

I hope you all have wonderful Easter and hopefully someday very soon, we will have a nice group ride outside of all places!!

Train Safe
Angela

What a weekend

There was plenty of racing action this weekend. I was anxiously awaiting for my athletes to call and give there results, I realized again how much I love this sport.

I had a great run this morning with Tina Hoban, we talk so much, or I should say I do, that I do not even realize the time. We were talking about how great and how fortunate we are just to be able to participate. I was expressing my hope for Scott as he was racing in Texas this morning as I was running. He has had a rough couple years as far as racing and injuries, I just wanted him to have fun and to be safe. Well that partly happened.

This was like opening weekend for AFT, several athletes racing, and I am excited and proud to announce they all did great!!!. I am looking forward to the upcoming race reports.

Jodi Thompson had a great race in California, her 1st 1/2 Ironman is now history and it is full speed ahead to Ironman CDA. Jodi is right on target to have a great 1st Ironman experience too. Check out jodi's blog- www.joditris.blogspot.com

Eric Gibb had a great race down in Athens Ohio with a PR in the 1/2 Marathon. Check out his blog www.trierictri.blogspot.com

Down in Galveston Texas, Chris Nook and Bob Murphy both had great days, especially in spite of the conditions. Rain, flooding, humidity, and lots and lots of wind.

My husband who also raced in Texas, did not have the greatest day. He cut the bottom of his foot at the start of the swim. He did not stop to check, did the swim, and the entire 56 mile bike with badly bleeding foot. When he entered in to T2 he stopped at the medical tent, they said he should not be running and needed stitches. He made it through 7 very painful miles and realized(thank god) he needed to stop. His race day was cut short, and then began race #2 began to the airport.He made the flight, got home,and after putting our son to bed, is on his way to the ER. In spite of everything he said he was glad to be back out there. What a day!!
He is amazing , he keeps coming back in spite of everything he has endured the last several years. His day is coming, and the good thing is I will be there to witness it next time.

We should all relish each and every opportunity that we have to train, to race, to just participate because what would life be life if we did not???

Train safe
Angela

Racetime!!!!

Another actual sunny day in Cleveland. Amazing how that can change your attitude. I know many of you have been getting out to enjoy the weather, it really does help your motivation, riding 2-3 hours on the road seems almost easy after being on your trainer all winter.

Please be careful out there, I have heard several stories of the cars not being to glad to see us all back on the road. Make sure to keep your head up and riding with a buddy is always a good idea.

Looks to be an exciting weekend of racing for AFT.

Chris Nook , Bob Murphy and Scott(my husband) will all be racing the Lonestar 1/2 IM this weekend in Galveston, Texas. This is Chris's 1st 1/2 IM, he is going to have a great race, he is using this in preparation for Ironman Lake Placid. Bob is using this as a tune up for Ironman Wisconsin.and my husband is finally returning to racing after 3 years, due to some unforseeable accidents of all kinds.

Jodi Thompson is racing Ralph's 1/2 IM out in San Diego, her first 1/2 IM too. She should have a strong day.

Eric Gibb is also back in action this weekend in the Capital City 1/2 Marathon, we have been working on some speed for the run, so Eric will be motoring.

This past weekend Brooks Modie raced a road race, down in Columbus and finished 11th overall in his 1st bike race. His fitness is really coming along, and he will be more than ready for Ironman CDA.

I myself am somewhat sidelined this season, as we continue to try to have another child. So I am really enjoying being a part of all your races!! It is going to be a great season, and it is just starting. So keep up the great work, stay motivated you all will be racing before you know it!!!

Train Safe,
Angela

Race Realization

It is almost here, the official start of the triathlon season will soon be upon us. Most of us have spent months inside grinding it out on our trainers, and running with way more clothes on then we like to. We have put in a great deal of time and effort into the goals we have set for the upcoming season. We focus so much on the training sometimes, we miss some of the details. As you pack your bags, review your race plans, and look back at all your hard work, here are few details to consider, to hopefully make your day run smoother.


Do you have a race check list? Do you use it?
How are you getting to the race?
Where are you staying?
What are traffic issues race morning?
Do you know the logistics of the race course?
Is your bike set up to meet your nutritional demands?
How will you carry nutrition for the race during the bike and run?
Do you have your nutrition prepared and ready to go? Mixture for bottle, bars, gels, salt?
How will you carry your spare tires?
How are often are the aid stations?
What are they serving at the aid stations?
What is the average temperature for the race?
Do you have clothes for all kinds of weather?
How is the transition area set up? Bike/Run enter/exit?
How is your transition set up? What goes where for quick & smooth transition?
How will you rack your bike? By handle bars, by the seat?
What do you eat race morning? This is something you should pack with you to make sure you have what works.
What time do you need to get up to make sure your ready for the race?
What time do you actually want to be at the race, and in the transition area?
Do you have extra toliet paper? The lines are never short.

Hopefully this will get you thinking as we all head towards race day, if you need checklist let me know.

Have a great week.
Angela

To our health,

What a couple of weeks it has been, I have been to too many doctors. Wesley got sick and now the whole family has gotten sick. It has been years since I have even had a cold. Makes you appreciate your health even more!!

Scott's Mom has been in the hospital for 3 weeks and is finally home, and every time we went to visit, I swear I felt sick. I admire the health professionals that can work in those type of environments, I could not do it.

I have not worked out since last Saturday, we all know what that does to "our" types of personalities, looking forward to maybe some easy spinning over the weekend. Anyway my point to any of this is to take care of yourself!!! Take your vitamins, get some rest, eat a healthy diet, make sure to recover from your workouts, listen to your body, take the rest days...... they all work.

I hope to see you all soon, when I am healthy. Till then be safe!