Triathlon Blogging vs. Training

Thanks for continuing to read my “blog”, or so we will call it.  My original goal was to provide a race update, fitness information or some triathlon information each and every week.  I am now re-setting and re-balancing my blogging goal to post monthly or more frequently if I have some really great content to share with you.  I should be able to find the time to research, write and post monthly.  I want to keep my focus on swimming, cycling and running and hope you will find it worth your time to read and provide feedback if you are so inclined.  Goals whether they are for blogging, fitness, personal, financial or business should always be S.M.A.R.T. (Specific, Measurable, Attainable, Realistic and Timely).  I used to laugh at this whole SMART goal setting methodology, but I can tell you from experience….it works.  Keeping an updated site, blog and social media presence is important, but working with clients who have their own fitness goals and want a fitness trainer is even more important to me.

I have been busy working one-on-one with clients in Columbia, SC and I am very grateful for their trust in me.  Building a new personal training business has been very rewarding, but has also required a lot of my time and energy.  I have been fortunate to have had some friends refer me to their friends interested in triathlon training, etc, etc – Thank you!  My calendar has been busting out of the seams which is awesome!  My clients’ #1 goal:  “Swim Faster”.  I have learned a lot of new swim drills and techniques over the past few months and know they will come in handy as my swimming clientele grows.  I have also been successful networking online and have a monthly fitness newsletter e-mail.  Send me your e-mail if you are interested in receiving my newsletter. If you have a fitness goal or would like to schedule a FREE consultation to see if Tri Fit Solutions is the right fit for you please contact me today.   Personally I have a few sprint triathlons coming up in June and July (Thanks Suzanne!), but my real training focus is about to switch to running as I prepare for the Savannah Rock N Roll Marathon this November.  Keep an eye out for more on customized plans for this event in the coming weeks.  I would love to work with you and help you reach your running goals.

Thanks again for continuing to follow my blog & Keep up the great work!

Jason

Father's Day Ride | Support the Fort

Fort Jackson will be hosting a great bike event this Father's Day.  Support the Fort : Awareness Ride

I have copied some of the details about the event below but please visit their site at http://fortjacksonawarenessride.com/ to sign up and participate.

" Cyclists are grateful to Fort Jackson Army Base for providing us a safe and friendly place to ride our bikes.  Let’s come together this Father’s Day and show our appreciation by participating in a Gran Fondo style cycling event that will benefit the Family and Morale, Welfare and Recreation (FMWR) programs at the base.

The road course offers a 12-mile loop that begins at Fort Jackson’s Hilton Field Sports Complex.  There are two ride options to choose from; a 36-mile, three-loop ride, or a 72-mile, six-loop ride.

All riders must wear a CPSC approved helmet at all times while on a bike & must be at least 12 years of age." - Fort Jackson Awareness Ride Website

There is no better and safer place to ride in the Midlands!- Fort Jackson, SC

If you are interested in getting some one-on-one training or small group cycling training in for this event please contact me at trifitsolutions@yahoo.com or call today!

Success Story | A New Triathlete...

TRYCHARLESTON SWIM START/FINISH

I am excited to share a success story about Wendell, a triathlon training and swim coaching client.  When we first met he had been training for his first triathlon and the only thing keeping him from reaching his goal was the swim.  Sound familiar?  His wife contacted me about a “race ready” training package for him as a birthday gift and we have been working together over the past few months on some swimming techniques as well as ways to improve his form and performance on race day.  It was a success!  He did a great job & accomplished his goal.  I am very excited about his achievement and hard effort.  He not only set, but reached his personal goal for his first triathlon.  Well done Wendell!

Night before the race…Wendell and I met at packet pick up, checked in our bikes and scoped out the transition areas and course a bit.  As we grabbed some dinner we looked at the stormy forecast that was heading our way.  After heading off to our hotels for a short, but good night’s rest we started planning our transitions and going over all the little details that must be decided pre-race.  Since a cold and rainy front was headed our way, it made this all the more challenging. The storms started that evening. Although it was raining on the morning of the race, the thunder storms passed during the night.

Transition Preparation

Race day…We woke up around 4:00am and had a light breakfast before heading off to T2 to set up our run transition area and catch the shuttle for the T1/Start.  It was a cold, dark rainy morning which made many participants back out, but not us.  We put our wetsuits on an hour or so before the start just to keep warm and kept our transition gear in plastic bags to keep them dry a little longer.  Lucky for us the rain let up during our swim and helped make the bike a little more manageable.  The added complexity of transitions is one of the challenges that makes triathlons more difficult than a single discipline event.  The weather turned out nice for the bike ride and run.  It remained cool and the heavy rains passed on through.  The run turned into a mud run as the running path was holding water and although many runners tried to run around the puddles it was easier to give up and run right through them.  The tough "mud" run made this race an even tougher challenge & the finish that much more rewarding.

Set Goals, Train,  & Succeed….

I saved the best for last - Wendell has already picked his next triathlon...Amelia Island, FL - July 2013!

Finisher Medal

No Limits

No Limits.  Sometimes simple is best.  I passed this sign 6 miles into a 9 mile run today and it made me pause for a moment..  I was running through the USC campus on this gorgeous spring day day dreaming of all kinds of goals and ideas for my family, relationships, business, fitness and who knows what else when this sign made me stop and take a photo to share with you.  I am not sure what this really means, but it motivates me.  What motivates you?

Balance | Theme of My Week

What a great time to reflect how we use our time.  As we sprang forward an hour last week our nights were pushed later and we can now get that one last thing done before the sun goes down.

I know this post is a bit late since we observed daylight savings last weekend, but I challenge you to use this coming week to track how you use your time and reflect on it.  I had lots of “plans” this past week and instead of reaching any of them I filled my days with MORE.  More is not always better.  This is where balance comes in.  I recommend finding balance in your day, week, and year: physically and mentally.

Triathlons require a balanced training plan to make sure you are ready for each activity.  Your training plan can certainly be customized to favor one event over others, either your weak section or your favorite.  This all depends on your goals.  If you do not implement a balanced plan you will find out on race day which area you should have paid more attention to.  Even worse, if you do not practice balance in your training it may result in injury.

In addition to triathlon training I would like to add how important balance can be to your personal life as well.  I have been struggling the past few weeks with this balance as my work load and training load have been increasing.  My race event is only a month away, so it’s easy to want to fill any free time with training.  I am always seeking ways to help find this balance.  I heard news this past week of a high school friend who passed away suddenly and it caused me to reflect on how I spend my time.  The first step to finding balance in life is reflection.

How do you find and practice balance in your fitness plan?  I recommend a scientifically proven NASM OPT training plan.  I also strongly recommend incorporating Yoga into your weekly plan.  The more you cross train, stretch, use a balanced workout plan and stay mentally strong the better you will reach a balanced fitness level.

Thanks for reading J

Move More. Live Healthy+

Jason

Swim Bike Kid | Guest Blogger

I am honored to be a new guest blogger for www.swimbikekid.com.  Virginia at www.trimommytri.com has offered me this opportunity.  I love sharing my passion for swimming, cycling & running with anyone, but especially my kids.  I was very excited when Virginia asked if I would like to share my stories, experiences and perspectives with her readers.

Check out my first guest blog at

http://www.swimbikemom.com/2013/02/guest-post-race-day-jitters.html

Patience creates priceless moments. – Jason

Les Mills RPM....Certified Instructor

After several months of sweat, dedication and perseverance I am officially a Les Mills RPM certified instructor.  More to come on this, but so happy to share the good news with you.

More on Les Mills training - Post I

http://trifitsolutions.blogspot.com/2012/09/set-goals-challenge-yourself-keep-your.html

Les Mills training - Post II

http://trifitsolutions.blogspot.com/2012/12/les-mills-rpm-update.html

Come join me at my next RPM class!  Move More.  Live Healthy.

Race for the Place Update +

I am happy to announce our family 5k was a success!  I was not able to talk my teenager into joining us as he wanted to rest up for his soccer game, but my wife and other boys were in.  We woke up to a frigid morning for Columbia (35 degrees) which we were not quite prepared for so the boys were a bit cold going into this one.  I am so proud of how well Katie is doing and her attitude toward running has made a true 180.  As much as I love sharing this passion with the whole family there are always challenges when our kids are involved.  We were running a few minutes behind schedule due to a massive clothes search and therefore did not get to warm-up or prepare as long as we would have liked.  My youngest decided to run with Katie at the last minute and the cold was getting the best of him so managed to slow her down.  Despite these extra challenges Katie and I set new personal bests J.  I love it when goals are set & reached and it's always rewarding to see your tired kids woof down fresh donuts with a smile on their face.

So what’s next?  Well, I am officially registered for the TRYCHARLESTON HALF triathlon coming up in April and will begin specific training for this in the coming weeks.  I learned about this race from a client and am very happy that I am able to be in Charleston for his first Tri.  I plan to blog an update on our training and would love to hear from you on what is on your calendar.  Have you booked your next challenge?  Set new goals?

www.trycharleston.org

It’s Almost February…What’s your plan?

Are you on track to reach your 2013 goals?  How was your January?  Did you kick off the New Year as you wanted?

-OR-

 Have you hit obstacles and road blocks?  Tell me your story?  What’s your plan and how will you reach your goals?

I would love to hear about your successes and struggles over the past month and about your February goals.  You can post a comment below or send me an e-mail so we can set an action plan and get you on track.

To be honest I have enjoyed logging some miles and workouts this January with mild temperatures and mostly sunny skies.  My planning on the other hand has not been fantastic.  I seem to have way too many coals in the fire and setting my own goals and event calendar has not been at the top of my list.  I did not have anything on the books until this evening.  I just registered for the Race for the Place 5k.  My first event of 2013 will be a 5k road race supporting St. Lawrence Place here in Columbia, SC.  I signed up because my wife and boys wanted to run J.  That’s right, my family put our first event on the calendar – I Love it!  I plan to write more on the benefits of involving your whole family.  I would also like to hear how you include your family in your fitness events and plans.

http://www.strictlyrunning.com/images/13racefortheplace.pdf

Join us February 9th

Road Warrior...Business Conference

Kauai, Hawaii | Made Some Time for Fitness

I had a business conference in Hawaii this past week and although our schedule was busy with meetings and entertaining I was still able to log some miles and hit the gym a few times.  Here are a few of the highlights from my workouts this past week.  The views were breathtaking and inspiring.  I logged 1750 meters of swimming in the Pacific Ocean, 66 miles of cycling (rain or shine), and 32 miles of running.  The awesome scenery helped me realize just how important it is to get out and see the world on foot (or bike) even if you are "too busy."

The view at mile 3 along Lawai Road (above)

Mile 11 photo opportunity from nice tourist like myself (above)

Waimea Canyon

Ride along the Pacific Ocean (dozens of rainbows)

"Live Life To The Fullest" (random side road)

Sunset from balcony - post ride (made it back before dark :-)).

I am very happy to be home with my family and to share this experience with each of you.  I hope to have a whole series of  "Road Warrior" stories throughout the year to help share my story as a travelling salesman who finds a way to make fitness a part of his life regardless of the obstacles.  Thanks for reading.

Happy New Year! Resolutions…

There is lots of talk about New Year resolutions so to change it up a bit let’s kick off 2013 with a plan to achieve better Focus, Fitness and Faith.  It’s estimated that only 40% of resolutions are maintained or achieved past 6 months.  If we put some energy and effort into these three areas of our lives we can accomplish new levels of greatness.  Let’s create new habits that will enrich our lives for the long run.

Focus - Finding Focus can be tough.  In today’s multi-tasking world this is more difficult than ever.  How do you find yours? As we begin a new year it is a great time to spend some time thinking about how you can create better focus in your life.  I find my best focus while running, riding and swimming.  Other ways I find focus include writing, listening to music, practicing yoga and reading.  Challenge yourself to focus on what is important to you.

Fitness - Record your baseline and set some realistic benchmarks for all levels of your fitness.  Think beyond physical fitness and include goals for financial, mental, family and your community.  Set SMART goals.  Create a plan to reach your goals and be ready to work hard.  It is best to set goals with different deadlines.  I recommend setting a goal for each of these areas to achieve by the end of today, the week, the month, mid-year, end of year, 2 years, and 5 years.

Faith – This is a very important yet very personal aspect of finding balance in your life.  Today I want to share the below blessing with you.  This Irish blessing made an impact on me this past weekend, may it stick with you throughout the year.

May the road rise to meet you

May the wind be always at your back

May the sun shine warm upon your face

May the hand of a friend always be near

And until we meet again,

May God hold you in the palm of his hand.