It's so exciting to jog at a slow pace and enjoy the beauty of the outdoors. I'm still on a walk-run schedule to keep my soft knee from wearing down. As I slowly build into running, the cartilage, bone, and tendons will strengthen and prepare me for a fast season. My walking intervals are getting shorter and shorter. Yay!
I'm biking father and father than ever before as well. It feels so good! This Saturday I'm planning my first outdoor ride in MONTHS! Since July 11th, 2009 to be exact. As long as it doesn't rain or snow (I'll keep my fingers crossed... it's still March and I live in Utah).
Showing posts with label bike. Show all posts
Showing posts with label bike. Show all posts
Sunday, March 7, 2010
Tuesday, February 16, 2010
Swimming and Triathlon Coaching
I am an American Red Cross Certified Swimming Instructor. I have been teaching for 14 years and swimming for 22 years in High School, USS (United States Swimming), and College. I have raced at the local, regional, and national level.
I love to teach swimming lessons to all ages, levels, and abilities! I have a gift for working with children with disabilities and people who have a fear of the water. When I was 2 years old, I had an experience in the water that took me 14 years to overcome. That experience taught me how to assist others overcome their fear of the water.
I am also an avid Triathlete and love training triathletes. I work with triathletes and elite swimmers for stroke improvement, increased speed, increased endurance, increased power in the water and on the bike and run, and for less anxiety and fear in the water.
I have a BS in Exercise Science with an emphasis in Fitness and Wellness Management. This supports my ability to train athletes as well as help people lose weight, which is another skill I use on the side to help some of my clients. I would love to help you achieve your goals and dreams!
Monday, August 17, 2009
Racing at the Echo Tri (back on July 10th)
I wanted to switch to sprint. But in order to do that I would have had to disqualify myself. So I took a deep breath and decided to race Olympic with the goal of finishing. The longest bike I've been on isn't even close to the 24 mile roller coaster that I was about to do. But I knew I could do it. I have a powerful mind and that is what gets me across the finish line so fast sometime.
The race was amazing and now I know the value and importance of a good training base for a race like the Olympic distance. Well, I've always known the value, but now I've experienced the value of having an aerobic base. It was the bike that created the biggest challenge. It was a hilly and long, but a beautiful course around Echo Reservoir and up a canyon decorated with red rock and green trees, grasses, and bushes. I was able to hold a decent pace, but not the pace that I would expect from myself with another 500 miles under my belt. The turnaround came all too soon and I found myself flying down the canyon. I was back much faster than expected.
The run was awesome! My pace wasn't far from what I normally would hold. I felt good on my run and was able to maintain my pace the whole time. My focus was positive and with each positive thought I maintained my energy and fueled my legs. The finish line came with a well deserved massage from Lisa who really worked my tight hips. It was a beautiful day at the races!
The race was amazing and now I know the value and importance of a good training base for a race like the Olympic distance. Well, I've always known the value, but now I've experienced the value of having an aerobic base. It was the bike that created the biggest challenge. It was a hilly and long, but a beautiful course around Echo Reservoir and up a canyon decorated with red rock and green trees, grasses, and bushes. I was able to hold a decent pace, but not the pace that I would expect from myself with another 500 miles under my belt. The turnaround came all too soon and I found myself flying down the canyon. I was back much faster than expected.
The run was awesome! My pace wasn't far from what I normally would hold. I felt good on my run and was able to maintain my pace the whole time. My focus was positive and with each positive thought I maintained my energy and fueled my legs. The finish line came with a well deserved massage from Lisa who really worked my tight hips. It was a beautiful day at the races!
Wednesday, July 1, 2009
From Healing to Racing
Saturday June 27th with my dad at the DinoLand Triathlon in Vernal, Utah. I debated on what to do and finally decided to just do it. However, I did not race as I normally would have. My goal was to finish the distance. I switched from Olympic to Sprint because I don't have the aerobic training behind me. Wait! I hardly have any training behind me. I've been on my bike once since last fall. I haven't ran faster than a 10 minute mile pace and my arms get worn out after 300 yards in the pool.With low expectations, but a desire to do the best I can, I finished the triathlon and was surprised with my times! Not the best, but not bad considering.
Swim 13:13.780
T1 02:23.101
Bike 43:08.756
T2 00:40.475
Run 24:15.070
Total 01:23:41.18
The swim and the bike hurt because I am not in aerobic shape. In fact, I almost stopped in the middle of the swim, but not because I was in danger or re-injuring myself. I wanted to stop because I was embarrassed about the pace I was holding and I was in a lot of "out-of-shape" pain. Instead of quitting, I decided to be grateful for a body that can do this. A body that can spend almost 4 months recovering and healing, while not working out, then go and race at this speed! I realized there are many triathletes who wish they could swim as fast as my "getting-back-into-it" pace. This new perspective gave me the drive to keep swimming and I love the swim at the Dino Tri. Red Fleet is a beautiful venue for a race.
I climbed out of the water and ran slowly up the boat ramp. I was out of it for T1 and wasted at least a minute. I was falling over, disoriented, unorganized, and really not with it. But managed to get on my bike and start the 2 mile up hill (a very steep hill) climb out of the Red Fleet camping/resort area. I measured it by car the night before. 1 mile through the steepest part then 1 mile to hang on and keep climbing. I had a lot of bikers passing me during this part because I just didn't have the training behind me to climb any faster. The whole bike was a pretty painful process as well. I don't have more than 60 minutes in the saddle! "Endure. Hang on. You're doing great!" I told myself.T2, bike to run, and I was off. The run was awesome! The whole time I was focused on listening to my body and would adjust my pace accordingly in the swim and the bike. On the run, however, I was surprised at the pace I could hold. I kept feeling and listening to my body and asking, is this okay? Yeah it was! It felt great! I was surprised, satisfied, and grateful I finished.
I got first in my age group and 4th overall.
Monday, May 4, 2009
Healing
Lessons-April 27, 2009
In February and March of 2009 I was involved in three different fluke accidents that led to and 11 weeks and counting “vacation”.
From this I have learned some very important lessons that I wish to share with my fellow athletes so they don’t have to go through what I have. Two of the many lessons I have learned are number one: the importance of taking time to rest and recover. Number two: the importance of stretching. Some of the other lessons I’m learning include: the total stresses of life must be taken into consideration, the powerful connection between mind and body, the relationship between spirit and body, and the virtue of patience.
Taking Time to Get Some Good Ol’ R & R
As a Division one collegiate swimmer I trained four hours a day and always felt like I was on the brink of being over trained and the edge of exhaustion. However, in the four years of swimming at BYU, I was only over trained once or twice. I had an amazing coach who could tell when it was time to back off. And when it was time, back off we did. He allowed our bodies time to recover by periodization. The following link describes what periodization involves: http://en.wikipedia.org/wiki/Sports_periodization
Now that I am on my own, I push my physical limits don’t allow myself enough time to recover from each workout. This is one thing that contributed to my injuries. I’m learning the importance of R&R now as I have spent 11 weeks healing. I am learning how to better periodize my season so I don’t burn out and so my body heals and recovers from workouts instead of breaking down. I’m learning that quality is better than quantity. And I’m learning that it’s OKAY to take a day off!
I am continuing to heal. I’m also learning to take an injury seriously from the moment it happens instead of learning to take it seriously the second or third time, re-injuring it and causing it to take even longer to heal. As an athlete I just want to be able to train. I want to swim. I want to run. I want to bike. And not being able to do that has been difficult. After feeling good for four days after my tricep injury, I started to push the limits. I started swimming too early and re-injured my arm. Again I reiterate the importance of healing, resting, recovering!
The Benefits of Stretching
I’m learning to stretch. If I would have stretched more often, I probably wouldn’t have the injury that I do in my hamstring. I would’ve been flexible and wouldn’t have strained the muscle by forcing it through a ROM (range of motion) that I don’t have. I’m learning the importance of taking care of myself that way. That is one big lesson that is coming up for me in these moments as I can’t exercise as I wish. Instead, I focus daily on rehab and stretching my body.
I knew I had the opportunity to learn this lesson back in February, two weeks after my injuries started. I approached my boss and petitioned to start a flexibility class at the gym where I train clients (Sorenson Unity Fitness Center, 1383 South 900 West, Salt Lake City, UT 84104). We found an open hour: Tuesday nights from 8:00 to 9:00 pm. The class started March 3rd and so far only one student has come, but I still stretch for that hour weather someone is there or not. Lance Armstrong improved his athletic career by incorporating daily stretching into his busy training schedule. I, too, will follow suit.
I am so thankful for a healthy body that can heal! I am an athlete who heals her body!
The Road to Recovery-May 4
On Friday May 1st, I went to Dr. Jacques out in Sandy just off of Redwood and 100th South. Zurvival owner, Jeremy Butler recommended him to me. He popped a few joints back in (my upper and lower back, neck, rib, hip, and elbow) and did some acupuncture on my right iliopsoas, left hammie, and left tricep. He then instructed me to rest the remainder of the day and the following day start running!! What!??? My mind was going crazy at the thought that I would be able to do more than just rehab. It was also screaming, “Noooooooo!!!!!” at the thought of running and re-injuring it. To be honest, I was scared. I was scared to run. I swallowed my fear and decided to trust this amazing man who knows so much more about the human body than I.
The instructions were very clear: Stretch lightly. Run for 20 seconds then walk for one minute. Do this for 20 minutes until our next appointment on Wednesday. I followed his prescibed routine with exactness, amazed that I was not in incredible pain during or after. I could feel, however, certain muscles tightening up and can’t wait for another round of acupuncture!
In February and March of 2009 I was involved in three different fluke accidents that led to and 11 weeks and counting “vacation”.
From this I have learned some very important lessons that I wish to share with my fellow athletes so they don’t have to go through what I have. Two of the many lessons I have learned are number one: the importance of taking time to rest and recover. Number two: the importance of stretching. Some of the other lessons I’m learning include: the total stresses of life must be taken into consideration, the powerful connection between mind and body, the relationship between spirit and body, and the virtue of patience.
Taking Time to Get Some Good Ol’ R & R
As a Division one collegiate swimmer I trained four hours a day and always felt like I was on the brink of being over trained and the edge of exhaustion. However, in the four years of swimming at BYU, I was only over trained once or twice. I had an amazing coach who could tell when it was time to back off. And when it was time, back off we did. He allowed our bodies time to recover by periodization. The following link describes what periodization involves: http://en.wikipedia.org/wiki/Sports_periodization
Now that I am on my own, I push my physical limits don’t allow myself enough time to recover from each workout. This is one thing that contributed to my injuries. I’m learning the importance of R&R now as I have spent 11 weeks healing. I am learning how to better periodize my season so I don’t burn out and so my body heals and recovers from workouts instead of breaking down. I’m learning that quality is better than quantity. And I’m learning that it’s OKAY to take a day off!
I am continuing to heal. I’m also learning to take an injury seriously from the moment it happens instead of learning to take it seriously the second or third time, re-injuring it and causing it to take even longer to heal. As an athlete I just want to be able to train. I want to swim. I want to run. I want to bike. And not being able to do that has been difficult. After feeling good for four days after my tricep injury, I started to push the limits. I started swimming too early and re-injured my arm. Again I reiterate the importance of healing, resting, recovering!
The Benefits of Stretching
I’m learning to stretch. If I would have stretched more often, I probably wouldn’t have the injury that I do in my hamstring. I would’ve been flexible and wouldn’t have strained the muscle by forcing it through a ROM (range of motion) that I don’t have. I’m learning the importance of taking care of myself that way. That is one big lesson that is coming up for me in these moments as I can’t exercise as I wish. Instead, I focus daily on rehab and stretching my body.
I knew I had the opportunity to learn this lesson back in February, two weeks after my injuries started. I approached my boss and petitioned to start a flexibility class at the gym where I train clients (Sorenson Unity Fitness Center, 1383 South 900 West, Salt Lake City, UT 84104). We found an open hour: Tuesday nights from 8:00 to 9:00 pm. The class started March 3rd and so far only one student has come, but I still stretch for that hour weather someone is there or not. Lance Armstrong improved his athletic career by incorporating daily stretching into his busy training schedule. I, too, will follow suit.
I am so thankful for a healthy body that can heal! I am an athlete who heals her body!
The Road to Recovery-May 4
On Friday May 1st, I went to Dr. Jacques out in Sandy just off of Redwood and 100th South. Zurvival owner, Jeremy Butler recommended him to me. He popped a few joints back in (my upper and lower back, neck, rib, hip, and elbow) and did some acupuncture on my right iliopsoas, left hammie, and left tricep. He then instructed me to rest the remainder of the day and the following day start running!! What!??? My mind was going crazy at the thought that I would be able to do more than just rehab. It was also screaming, “Noooooooo!!!!!” at the thought of running and re-injuring it. To be honest, I was scared. I was scared to run. I swallowed my fear and decided to trust this amazing man who knows so much more about the human body than I.
The instructions were very clear: Stretch lightly. Run for 20 seconds then walk for one minute. Do this for 20 minutes until our next appointment on Wednesday. I followed his prescibed routine with exactness, amazed that I was not in incredible pain during or after. I could feel, however, certain muscles tightening up and can’t wait for another round of acupuncture!
Friday, April 17, 2009
The Beginners Road Map
Have you ever looked up at a mountain you are about to climb and thought, “How in the world am I going to get up there?” Maybe you’ve felt the same way about triathlons. The desire to get to the top is there, but you have no idea which trail to take. The best trail to start out on is the beginning trail or the sprint distance. For a beginning triathlon program, you can spend as little as 2 hours a week training.
At the IceBreaker Triathlon in American Fork,
Those are great suggestions, but may not help you climb that mountain. A map will help you get there and below are suggested trail markers that will take you to the top.
- Set your goal: pick a sprint distance triathlon you want to compete in that is between 12 and 20 weeks away. Less than 12 is not enough time to prepare and more than 20 can cause burnout without proper training. If swimming is not your strength, you may want to consider the type of swim you will be most comfortable with: pool swim versus open water swim.
Now you have at least 12 weeks to become acquainted with the course which is usually found on the triathon’s website. Do it. Come race day, know the course.
- Determine how much time you can devote to training. Write down how many hours each week and how many hours each day you have to train. Think about all your commitments: family, work, and other responsibilities. Sometimes it’s good to get your family involved so they understand what you are doing and so they can support you. Hey, maybe they’ll want to start training with you! Many triathlete coaches suggest the minimum number of hours for a beginner sprint triathlon training program is two. Seven to eight hours is the most you will need to spend, but you can train more than that as well; as long as it is done correctly.
- Gather your tools. If you aren’t involved with any of the events, you will need a few basic items to get started. As you get into the sport of triathlon, you may want to invest more in your gear, but here is a list of basic items that you really can’t do without.
Swim: swimsuit, cap, goggles, wetsuit (if swimming in cold open water)
Bike: bike, helmet
Run: shoes
It would probably be a good idea to have something to bike and run in. You can either throw on a tee shirt and shorts or spend a bit more and get a tri suit.
- Decide what training program is right for you. Have you already been working out? Are you coming off the couch? Do you come from a running (swimming or biking) background? The answers to these questions will determine what type of training program you choose. If you already workout several times a week, you may want to choose the beginner advanced, however, if you are coming off the couch you will want to start with the very beginner program and keep the intensity low at first. If you come from a running background and want to focus on swimming because that is your weak link, then you may want to choose the swim emphasis program.
| | Number of times each week | Hours per week | ||
| Swim | Bike | Run | ||
| Very Beginner Program | 1-2 | 1-2 | 1-2 | 2 |
| Beginner Program | 2 | 2 | 2 | 2-4 |
| Swim Emphasis | 3 | 2 | 2 | 2.5-4.5 |
| Bike Emphasis | 2 | 3 | 2 | 2.5-5 |
| Run Emphasis | 2 | 2 | 3 | 2.5-4.5 |
| Beginner Advanced | 3 | 3 | 3 | 4-8 |
- A few more questions: Are you overweight? Do you have previous injuries? BEFORE STARTING TO TRAIN, you probably should consult your doctor, especially if you are overweight or have health problems.
If you are committed to loosing weight and understand the benefits then climbing this mountain is still within your grasp. Individuals interested in a total conditioning program (which could include weight loss) can contact the author for a free phone or in person consultation.
- Start training! There are many theories and training programs out there. A basic program should include training for each sport at least 2 times a week with usually no more than 4. Rest and patience is important… you are training for three events and cannot workout at maximum intensity every time. Doing this will lead to over-training, fatigue, sickness, and injury. Below is a simple beginner program format where X equals time.
| Wk | Mon | Tues | Wed | Thur | Fri | Sat | Sun |
| 1 | Swm- X Run- 20 min | Bike- X | Off | Run- 20 min | Swm- X | Bike- X | Off |
| 2 | Swm- X+10% Run- 22 min. | Bike- X+10% | Off | Run- 22 min | Swm- X+10% | Bike- X+10% | Off |
- Eat right and drink at least 64 oz. of water throughout the day.
Stay on course, follow the trail markers, and discover success. This road map will take you to the top.
Happy training!
Jamie Lambert
2007 National Age-group Championship Qualifier
Exercise, Nutrition, and Triathlete Consultant
Master's Swimming Coach, Swimming Instructor
fitwithjamie@gmail.com
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