Houston All-Women Tri Team

Time to Tri!

2011-03-25T15:04:00.000-07:00

Spring is in the air! If you have been hibernating all winter, what better time to get moving and train for a tri? Exercise...boring. Training...fun! Inspiring!

The Houston Heart Zone team is back in action from the off-season and welcoming members, new and returning, to “Train with Heart” for the upcoming triathlon season. Our first “Meet the Coaches” event at Luke’s Locker on Tuesday, March 22nd was a great success, introducing the Heart Zone training philosophy to over 25 women. Afterwards, we enjoyed shopping at Luke’s with a generous 20% off for the team! Thanks Luke’s!

Our next event will be Thursday, March 31st, 6:30-8:30pm at Spring Valley Cycles, 9414 Gaylord. Meet and be inspired by Sally Edwards, 16 time Iron Man finisher and founder of Heart Zones, as she talks about training the Heart Zone way and having the courage and motivation to get fit for life.

If you can’t meet Sally and the Heart Zone team on March 31st, go to www.heartzonescoaching.com to learn more about “Training with Heart” with the Houston Heart Zone team. Early bird registration ends THIS Monday, March 28th! Our first meeting with be Tuesday, April 5th. “Give it a Tri!”

Cold weather running--bring it on!

2011-02-04T11:20:00.000-08:00

Well, since today I'm on furlough today, I'm home and have time to share with everyone, I thought I'd tackle a new subject.

Tips for running in cold weather (from someone who loves running in 38 degree weather!)

Well, ladies, I had the most wonderful time running on Wednesday . . . the day before Ice Storm 2011. I was fearful that I was going to be cold, but alas, I ended up in a singlet & tights totally invigorated! I started out with a sports bra, singlet, long sleeved tech henley with a collar, and an unlined windbreaker on top (because I thought it'd be windy). On the bottom, I had thin running tights under my shorts and my usual wool socks. Then I had my favorite leopard print polar fleece gloves & earwarmers with my pink tri cap. By the time I ran .13 miles, I had shed my windbreaker because I was getting warm. When I hit .25 miles, I was in my singlet. At 1 mile, I was no longer wearing gloves and a half mile later, I wrapped my ear warmer around my wrist. You see, I HATE overheating when I run. And I'm weird--if I get too hot, when I'm done, I can't stop sneezing. Plus, I figure I'm burning more calories trying to keep warm!

For those of you who are a bit more timid about the cold, consider the following:

1. Dress as if it were 10 degrees warmer than it actually is.

2. Make sure to keep your legs warm (thin tights are a good idea) so your leg muscles (the ones that will be working) will not cramp.

3. Keep your head (ears), fingers, and neck covered. Mittens & an earband work well. Or a shirt with really long sleeves. You can also wear an earband around your neck.

4. Wear layers. As you warm up from the exercise, you make sure you shed layers so you don't get too damp. If it's windy, wear a windbreaker. Make sure the fabrics are wicking.

5. My number one tip: Get out of your damp sports bra ASAP because having a damp bra on your back will make you fell really chilled.

I don't do this, but if it's windy, a layer of petroleum jelly helps block wind.

Ready to Tri a Half-Marathon?

2010-09-08T07:21:00.000-07:00

As the triathlon season comes to a close, what will be your next challenge?
How about a Half-Marathon in San Marcos or locally in Houston?

The Houston HeartZones Team will be "Training with Heart" for the following two events:

XXtra Mile Holiday Run Series in San Marcos, TX, Sunday, December 12, 2010. This event includes a 10k and 5k, as well as a "kid's run". Family friendly and shopping at the Outlet Mall in time for the holidays!
RunGirl 13.1 in Houston Sunday, December 12, 2010

Come join us for an awesome 10-week Run/walk Heart Zones Coaching program.
Registration is live at: Heart Zones Coaching

Training will start Tuesday, October 5th
Team workouts 2x per wk : Tuesday 9am or 6:30pm and
Friday 9am or Saturday 7am.
Daily online workouts, coaching tips, and training log, as well as all the support of the only All-Women Training Team in Houston!

Give it a Tri!

Questions?.. . contact Sara Binau 713 553-0993
sarabfit@hotmail. com

Don't forget to rest . . .

2010-09-07T12:10:00.000-07:00

As athletes who use heartrate monitors, we are able to make sure of two things: that we train hard enough and that we don't over train.

I know that sometimes I'm guilty of not pushing myself hard enough or selling my self short. But on the flip side, I want to be able continue training for many years to come. So, sometimes I err on the side of going easy.

Nevertheless, we should also consider the pitfalls of overtraining: Injury and burnout. Take a look at this article in the Wall Street Journal. We face a lot of pressure to "put on the miles." However, sometimes this leads to injury. And often, it leads to a lack of sleep. We can't underestimate the necessity of sleep to help our bodies recover. Especially as we get older.

I can remember when I was playing tennis at the age of 23. If I didn't get 8 hours of sleep the night before, I couldn't hit the ball over the net. So, sleep helps with strength. And there was a study of postpartum women. Those who got 8 hour of sleep every day were able to lose their baby fat. Those who didn't kept their pregnancy weight. So, if you're struggling with weight loss, are you getting enough sleep?

Safety First :-)

2010-08-27T14:03:00.000-07:00

After checking for bike helmet fit, as well as overall bike care - tires, brakes, chain - TriSisters practice bike handling drills - cornering, standing, drinking from the water bottle, signaling, and looking back without veering one way or the other. Safety first!
Way to Tri!

Do you have a SMART Goal?

2010-08-26T12:20:00.000-07:00

As the saying goes…”Life is a Journey”.
To get the most out of your journey, it’s important to have a planned destination; to have a Point A (knowing where you are) and a Point B (knowing where you want to be). This is where SMART goals come in.

It’s not enough to have a general goal – “Let’s do lunch” – to get where you want to be. It’s important to be Specific, Measurable, Achievable, Realistic, and have a Time for your goals – “Let’s meet Tuesday at 12:30 at Phoenicia foods”.
“Let’s do Lunch” doesn’t happen...
but “Meet me at Phoenicia Foods on Tuesday at 12:30” does.

To get the most out of your triathlon experience, have a SMART goal. Your goal may start off broad, “I will complete the Trek All-Women Tri in Austin , Tx October 3rd”. Once you have checked that off your list of “destinations”, go for the next step – “I will do freestyle the entire swim”, “I will take 10 minutes off my overall time by improving in transition and biking”, “I will run a 10 minute mile”, etc. Be SMART!

The following extra steps will help ensure that you get to your SMART goal: (1) Tell people, (2) Create an Anchor, and (3) Plan to Celebrate when you complete your goal.

When you tell people (either in person, on Facebook, by having a workout buddy, or joining a team), you feel accountable to your goal and others.

An anchor is something visual that will remind you of your goal – a picture of your goal race, your workout schedule on your frig or sent to your email inbox, a word or phrase posted on your computer screen reminding you “I Wanna Tri!”. The possibilities are endless.

Celebration is the final part of the journey. It could be a simple “Yipee!”, to a posting on Facebook of your race pictures, to buying a new item (bike tires, shoes, jeans, etc) to say to yourself “Well done and well deserved!”

What is YOUR SMART goal? Give it a “Tri”!
Coach Bev

Our Deepest Fears

2010-08-16T15:02:00.000-07:00

When new to triathlon, we're often reminded of our fears. "I'm scared of the water." "I can't run that far." etc. etc.

I found this poem by Marianne Williamson, and it always helps me when I think about it. Ask yourself when you read it, Who are you to be FABULOUS?!?!?

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be?
You are a child of God.
Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won't feel insecure around you.
We are all meant to shine, we unconsciously give other people permission to to do the same.
As we are liberated from our own presence automatically liberates others.
-Marianne Williamson

Fall 2010 Team Workouts and Locations

2010-08-16T06:34:00.000-07:00

One of the most frequent questions I am asked about Houston HeartZones All-Women Tri Team is "Where do you work out?". Well, it depends on the sport (swim, bike, or run), but a majority of our workouts are in the Memorial Park and Bellaire areas of Houston.
Below is our workout calendar for the Fall 2010 training season.
We meet on Tuesdays at 9-11am OR 6:30 to 8:30pm and Saturdays 7-9am.

Tues, 08/17 - Indoor Cycling @ Southwest Cycling Centre,
                      6607 S Braeswood, http://northwestcyclery.com/
Sat    08/21 - Cycling / 3 mile Time Trial @ George Bush Park,
                     Hwy 6 & Briar Forest
*************************************************
Tues, 08/24 - Cycling @ Memorial Park Picnic Loop
Sat    08/28 - Swimming @ Evergreen Pool (Bellaire)
*************************************************
Tues, 08/31 - Hill Training / Running @ Spotts Park,
                            401 S Heights Blvd
Sat    09/04 - Open Water Swimming @ 288 Lake,
                     4800 Schumier Rd, http://288lake.net/
*************************************************
Tues, 09/07 - Track Workout / Running @ Memorial Park Track
Sat    09/11 - Cycling / Hill Clinic @ Fayetteville, Tx
                      Hosted by Houston Cycling Centres,
                       http://northwestcyclery.com/
*************************************************
Tues, 09/14 - Bike / Run Brick @ Memorial Park Picnic Loop

Sat    09/18 - Open Water Swimming @ 288 Lake,
                      4800 Schumier Rd, http://288lake.net/
*************************************************
Tues, 09/21 - Running @ Spotts Park, 401 S Heights Blvd
Sat    09/25 - Mini-Tri @ 288 Lake,
                     4800 Schumier Rd, http://288lake.net/

*************************************************
Tues, 09/28 - Indoor Cycling @ Southwest Cycling Centre,
                      6607 S Braeswood, http://northwestcyclery.com/
Sat    10/02 - Rest Day & Travel to Austin for the
                      Trek All-Women Triathlon, Sunday, 10/03/10!
                      http://www.trekwomenstriathlonseries.com/texas.html
*************************************************
Tues, 10/05 - Bike @ Memorial Park Picnic Loop

Sat    10/09 - Mini-Tri @ First Colony Aquatic Center.
                      Review of the Try Andy's Tri Race Course.
Led by Andy Stewart of Finish Line Sports,
                      http://www.slfinishlinesports.com/home.html *************************************************
Tues, 10/12 - Run @ Memorial Park

Sat    10/16 - Rest Day for Try Andy's Tri @
                     First Colony Aquatic Center, Sunday 10/17/10

If you missed the beginning of this training session, you can still come "Train with Heart".
Go to www.heartzonescoaching.com/houston and scroll down to sign up for a "single workout" session for $25 or a "4-group workouts punchcard" for $85.

Give it a "Tri!"
Coach Bev

Train Smarter, Not Harder

2010-08-15T10:39:00.000-07:00

The Houston All-Women Tri Team uses the science and research associated with heart rate training and HeartZones to "Train Smarter, Not Harder". The first 3 workouts in our training are dedicated to finding YOUR Threshold Heart Rate (TH HR) in each of the three sports - swim, bike, run. Once your TH HR is identified, the goal is to train 80% of the time UNDER this TH HR and 20% of the time OVER this TH HR.

Our training philosophy is not about "sweating buckets" or "pushing yourself to your limit". Training with HeartZones Coaching, you will find your performance will get better, all while being less likely to be injured, become burned out, or give up because it is just too hard and not fun.

This is a pretty good article from Mark Allen, 6 Time Ironman World Champion, about his experience in using heart rate training to get to his triathlon goal. My only caution in this article is his "formula" to get to Maximum Aerobic Heart Rate. The "age" formula (220 - age) or the formula that Mark Allen uses, 180 - age with some corrections, is not consistent with the HeartZones research... but that's a long and different story :-)
Mark Allen on Heart Rate Training http://www.duathlon.com/articles/1460

Hope you "Give it a Tri" and "Train with Heart"!
Coach Bev

Fall Team Starts Tuesday, August 10th!

2010-08-09T14:14:00.000-07:00

Where did the summer go? School is about to start. It is still sooooo hot! AND it's time to start training for the All-Women Trek Tri Series in Austin, Tx Oct 3rd and Try Andy's Tri in Sugar Land, Tx Oct 17th. The Houston Heart Zones Training Team is meeting Tuesday, August 10th at 6:30pm at Memorial Park. We'll start at the Memorial Athletic Center (MAC) parking lot and go for a run. Sign up at www.heartzonescoaching.com ! We "Train with Heart". Hope you "Give it a Tri!" Coach Bev