Way to Tri!
Friday, August 27, 2010
Safety First :-)
Way to Tri!
Thursday, August 26, 2010
Do you have a SMART Goal?
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
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
Monday, August 16, 2010
Our Deepest Fears
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
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
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
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
Sunday, August 15, 2010
Train Smarter, Not Harder
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
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
Monday, August 9, 2010
Fall Team Starts Tuesday, August 10th!
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
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