REEBOK WOMEN’S TRIATHLON SERIES NEWSLETTERS

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Words of Wisdom from Two Top Triathlon Coaches

Lenita Anthony, M.S.
Reebok Team Vector National Coach
Reebok Master Trainer and Reebok University Program Developer

Lenita got her Master’s degree in Exercise Physiology from San Diego State University in 1985, where she did her thesis on the physiological characteristics of elite triathletes. Lenita was a top age-group triathlete throughout the mid 80’s and early 90’s, having competed in numerous sprint, olympic, half-ironman distance races, as well as Ironman Hawaii and Nice, France. Lenita’s background as a clinical exercise physiologist is coupled with over 20 years experience in personal training and group exercise. As a Reebok Master Trainer, she presents educational workshops to fitness professionals throughout the country. Lenita is Program Coordinator for the University of California San Diego, Extension Exercise Science Certificate, and teaches at Pacific Athletic Club in San Diego, CA. She is certified by the American College of Sports Medicine and the American Council on Exercise. Lenita lives in San Diego with her husband Jeff, and 3 children.

Judy Molnar
Judy Molnar's pursuit of a healthy lifestyle came after many years of struggling with her weight and failed diets. She saw on a doctor's checkout sheet that she was a statistic, morbidly obese. It was at that moment that Judy's weight was no longer about a certain dress size, vanity or how she looked to others. Judy has lost over 100 pounds and still losing. She has participated in over 30 triathlons including four 1/2 Ironman triathlon distance races and the infamous Escape from Alcatraz triathlon three times! And has participated in numerous 5K, 10K and marathon events. Judy completed the Hawaii Ironman in 1999 where she reached her personal goal of finishing.

Judy is a graduate of Clemson University. Holds a professional certificate from the University of California San Diego in Fitness Instruction/Exercise Science. Certified Lifestyle and Weight Management Consultant and Personal Trainer from the American Council on Exercise. USA Triathlon Level 1 Certified Coach. Author of You Don't Have to Be Thin to Win. Judy worked for eight years at a marketing firm as a Senior Account Executive prior to her role on the 1999 Rosie O'Donnell Show as the Chub Club where she motivated over 300,000 people to follow her mantra, "eat less & move more". Judy lives in Baltimore with her husband Rick who is in the US Navy.

COACHES’ CORNER
Congratulations on registering for the new Reebok Women's Triathlon Series! You have signed up for a unique event that will be fun, exciting, and possibly even life changing. This is a triathlon experience unlike any other, and designed specifically for women – like you! We can’t wait for you to experience what is in store for you as you approach race day…

In the weeks ahead as you prepare for the race, we will be right beside you to guide, support, and encourage you towards your goals with weekly e-newsletters that provide simple, practical tips on everything from training to what to bring on race day. Our goal is to keep you motivated, refreshed and excited about your training, and about being a part of this brand new Reebok Women's Triathlon Series. These newsletters will provide you with insights on training and racing, nutrition, equipment needs, and of course motivation to cross that finish line, no matter what your fitness level.

Whether this is your first triathlon or your twenty-first, these e-newsletters will be so informative and energizing that you won't want to click delete!

See You at the Race!
Lenita Anthony and Judy Molnar

COACH LENITA SAYS:

Week 1: Starting Out on the Right Foot
It has been said, "a journey of a thousand miles begins with one step". Now that you’ve entered the Reebok Women’s Triathlon series, you’ve already taken that crucial first step! The goal of this newsletter is to help you make the most of your journey towards race day, avoid any wrong turns in the road, and maybe even discover a few shortcuts!

In this first issue, we’ll help you get your training started off on the right foot, and steer you to some additional resources that will be of help over the coming 8 weeks. Every week, we’ll provide tips that cover a wide range of experience and ability levels, from the first-timer to the experienced age-grouper. Here’s a look at what’s coming:

Week #2: Build a Successful Base for a Successful Race

Week #3: Triathlon Racing is More than One Day

Week #4: Navigating a Smooth Swim Without Fear

Week #5: Bike with Endurance, Speed, and Power

Week #6: Run Your Race with Grace

Week #7: Seamless Transitions

Week #8: Crossing the Finish Line, Celebrating the Victory of Your Race Day

If this is your first triathlon, we feel compelled to give you one word of warning…many women have found the excitement and rewards of this sport to be highly addictive!!! Yes, we are talking to you, Ms. "oh, I just want to do one race, just to see if I can finish…" (those of you nodding your heads knowingly know it always starts out that way, doesn’t it?!) Just don’t say we didn’t warn you!

Give Your Equipment a Check-Up
How long has it been since your bike has been out of the garage? If your cycle training has been indoors in a spin class over the winter months, chances are that bike could use a tune-up. Take it to a good bike mechanic who can give it a once-over, making sure it is well lubed, shifts smoothly, the brakes work and the tires are good to go. Pick up some spare tubes while you’re there, and make sure you’ve got a patch kit and pump for your training rides.

Proper bike fit is also critical, as if affects both your performance and injury risk. If, for example, you happen to be borrowing your husband or boyfriends bike, you may be setting yourself up for problems. If borrowing a bike is a necessity, make sure the owner is approximately your height. Then, take it to a bike shop that can fit it specifically to you. The seat should be adjusted both for height and fore-aft positioning. Handlebar height, width, and stem length are also variables that may need to be manipulated to suit your anatomy. Lastly, if you don’t already use cleated cycling shoes and clipless pedals, consider purchasing some. Although it will take a few rides before you feel comfortable getting in and out of them, the marked difference they make in cycling efficiency is well worth the investment. (Besides, do you really think this is going to be the last race you use them for…come on now, who are you kidding?!)

And while we’re on the subject of shoes, make sure you run in a running shoe…keep the cross-trainers in the gym bag, please! An ounce of prevention is worth a pound of cure when it comes to running injuries. (see "Tip" below for a guide to shoe fit).

Hitting the Pool
Suit, cap, goggles – check, check, check….what else do you need? Okay, maybe a pool. We highly recommend checking into the master’s swim programs that exist near you. If you haven’t swum master’s before, don’t be intimidated…most programs include participants with a wide range of abilities. Swimmers of like skills are grouped in the same lanes, and a coach takes you through the workout. The coach can also help you with technique issues to refine your stroke as you improve your fitness. Chances are, you’ll also meet other women there training for the same race! If you want to get better – and faster – nothing beats the coaching and motivation you’ll get in a master’s program. To locate a master’s swim program in your area, go to www.usms.org.

Have a Training Plan – But Be Flexible!
A training plan is more or less your "road map" of the weeks leading up to race day, and is essential to guard against both under-training and over-reaching. If you’re not sure where to start, relax, information about triathlon training abounds, both on the internet and in your local bookstore. We recommend the 8-week training program for sprint-distance triathlons offered by Multisport.com, and written by pro triathlete legends Paula Newby Fraser and Heather Fuhr. It provides a detailed (but realistic) description of each weeks’ workouts, and takes some of the guesswork out of key concepts like progression, intensity, and recovery. (Visit the website at www.multisport.com; race entrants can purchase the program at a $10.00 discount for $19.95.)

But above all, remember: there is no training plan that you should expect to follow to the letter. It is there to guide you, but always remain attentive to your body’s unique and individual response to any training regime. Regardless of the plan, you’ll need to tailor it from time to time to suit your own personal fitness and racing goals. And don’t wait to listen to your body till it’s screaming at you – by then, it’s usually too late to avoid long lay-offs. If circumstances warrant it, don’t be afraid to bag the training plan altogether on that rare occasion...you’ll return to it the next day stronger than ever.

Enjoy the Journey!
- Coach Lenita

COACH JUDY SUGGESTS:

Build Your Support Network for a Successful Triathlon Experience
What fun is it to train or race alone? Having a great support network is key to a fulfilling and successful triathlon experience. After all, you want to be able to let your family and friends in on how training is going, sharing your goals, thoughts, and asking them to help when they can. It helps to have those you care for cheering and supporting you along the way.

As busy as life is, fitting your workouts in can be a challenge in itself. But with some properly planned logistics and support from your spouse, significant other, or friends you can enjoy your training. One of my friends has to get up early in the morning before the husband and kids even hear an alarm. She gets her workout in early, and can start the day refreshed as they head off to work and school. Another option is to join a health club with childcare so you can get that swim workout in. Or if you know a couple other women in the same situation, train as a group and share the expense of hiring a baby sitter.

The Group Dynamic
Training in a group or with a friend will also help you adhere to your plan. There may be days you don’t really feel motivated to workout, but if you’re supposed to meet a friend to run with, you’ll make the effort. Having a workout buddy makes exercise more fun for most people and makes exercise a social outing instead of just work. If you are looking for such as network, check out Reebok Team Vector. In addition to coaching support, Team Vector can help you hook up with other women in your city training for the same race. And, the focus on raising research funds for Ovarian Cancer Research can be surprisingly motivating as you are helping someone else who can’t be out there running with you.

Do you want someone there to hold a sign with your name on it, cheer you on as you run by, or take some great race photos? Many people in your life are willing to help, so ask - and then thank them often! If they can’t join you on race day you will know they are sending their best wishes for you! Let those you care for in on this triathlon experience. After all you are a role model for others on living a health and fit lifestyle!

See you at the Finish Line!
- Coach Judy

Tips of the Week:

• Knowing how your foot moves and the shape of your foot will help you select right shoe.
  
• While we’re on the subject of support, make sure you get a good sports bra that provides motion control and a comfortable, snug fit. Make sure you have a bra that fits your activity level. Check out www.mysportsbra.com for how to measure and get fit.

Quote of the Week:
"You have to accept whatever comes, and the only important thing is that you meet it with courage and with the best that you have to give." --Eleanor Roosevelt