The Hurricane Hits the Mountains of Misery: Find Your Spirit – TriCoachGeorgia

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Introduction

TriCoachGeorgia has athletes at all levels. One of our originals was the first to go to Ironman Kona in 2013, and went back a second time in 2015 after winning her age group at Ironman Chattanooga in 2014.

Hurricane Sandee Daust is an elite age grouper that has been involved in the sport of triathlon for nearly 10 years. She’s accomplished all of her competitive triathlon goals which includes qualification and competing in several Ironman including the 140.6 and 70.3 World Championships.

Where Next?

At the end of her 2015 season and while relaxing in the Hawaiian breezes contemplating her recent Kona finish, Hurricane decided to make a change in her endurance sports goals. She decided to get off the hamster wheel and follow her heart on all training and racing decisions. She found a new challenge and her coaches sponsored her effort. She just completed the Mountains of Misery century ride in Newport, VA and here is what she had to say about it.

Hurricane Sandee Hits MoM

“I have met many of my bucket list goals in triathlon with the pinnacle being trips to Kona in 2013 and 2015 so I decided that 2016 was going to be the year to “Do Epic Shit”.  I like to do different events; the tougher the better. I thrive on a challenge and earlier this year I completed my first 50 mile trail race when I found the Mountains of Misery century ride. 

As I considered the event I said to myself, “I’m glad I thrive on challenge because this ride could be the challenge of my life.” My personal life has seen some drastic changes and my training hours are extremely limited so the decision to do this ride was made knowing I was going to have to draw on my huge endurance base to make it to the finish.

And so I chose Mountains of Misery. I anticipated it to be ‘Hell on Wheels’ and it fully lived up to my expectations. The first major climb left my undertrained legs aching. But walk up Johns Creek, Maggie Side, I DID NOT!. My body is my slave……mind over matter.  At points the grade was 15% with an overall average grade of 8%.

Yes, there were some nice descents and I’ve never free pedaled more in my life to recover for the last 40 miles to come. Lots of rolling hills and false flats had me wondering how I was going to finish the last climb. Four miles to go it was REAL.  Each mile was marked on the pavement to count down my sadistic pleasure. Four miles of 12-16% grade winding up Mountain Lake. When my whole body was quivering I stopped to gather myself. 

Hurricanes don’t walk!! We blow through obstacles, NO QUIT allowed. I was going to finish in a way I can be proud and represent. I’ve never endured that kind of pain before. I was physically and emotionally wrecked and made whole peaking that last climb and the finish line was filled with my tears as I  cried at the top. When thinking back to my 2016 plan I wasn’t sure what exactly was in store. Mountains of Misery and the physical and mental/emotional demands is what makes it “Epic Shit”.”

Conclusion

Sometimes it is best to step back and take on different and exciting challenges. Your endurance career can ebb and flow. Ultimately, you have one life to live and we want you to have the best life you can choose.

Finally, it should be noted that not only did she podium a Masters 10k the day before, Hurricane Sandee completed the Mountains of Misery century ride on her triathlon bike and the coaches of TriCoachGeorgia say this is also Epic Shit. Take a page from her book and find your spirit.

The Results Just Kept Coming – TriCoachGeorgia

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Run for the Reapers: TriCoachGeorgia May 2016 Update

As the calendar turned from April to May, the athletes of TriCoachGeorgia and TriKidsGeorgia started to turn their sights to several races across the Southeast. And their momentum grew proportionally to their strong performances.

The month kicked off with the Go Race Productions weekend series at Tall Pines. The weekend consists of an Olympic distance race on Saturday and a Sprint distance race on Sunday. The Reapers were well represented on Saturday as CJ O’Mara, Ingo McLean, Candace Kimbrell, Chris Cosby, Troy Garland, Will Boling, Amy Del Guercio and BJ Danson all competed. Many of them saw the podium after putting up stellar performances.

On Sunday, many of the youth team came to race individually or in a relay.  Jack Hayes, Harry Duncan, Jack Stansell, Ben Waltman, Keaton Tsepas, Ellie Gayer, Amy Gayer and Addie Hayes all raced hard and enjoyed having teammates to compete with and against. The Reapers Relay team of Simon Casey, Isaac Hayes and Jake Gayer came prepared to win the relay division against teams made up of adults. The preparation they made lead to a win in the relay division. The adults were represented by Seth Waltman, Becky Waltman, Julie Gayer, Chris Cosby, Candace Kimbrell, Chef Hav Usry (TV star on the Food Network) in his first race for the team, Richard Nasser, Jon Lunn, new team member Amy Del Guercio, and Amy Peavy Smith. TCGa was well represented on the podiums on Sunday.

While some of the reapers were racing at Tall Pines, other team members were completing their final preparations for Ironman Chattanooga 70.3. Team members started to arrive on Thursday. More members arrived on Friday and spent the evening together at Chattanooga Brewing Company. A great time was had by all on Friday and it will be a night many will not forget anytime soon. The final team members arrived on Saturday for the Sunday race.

During the awards ceremony, TriCoachGeorgia was announced as the first place winner of division 4 of the Ironman Triclub points series. TCGa had over 50 team members racing, being a volunteer, Sherpa or spectator cheering everyone on as they competed. Too many members raced to discuss each person’s race, but there were several outstanding races.

Dani Jordan, in her first half ironman with TCGa, competed and set a 20 minute personal best at the distance. Dr. Dick Thompson, aka Terminator, took home a fifth place finish. He received a spot in the 70.3 World Championships in Australia too. Finally, our new friend of the team Sebastian Kienle won the overall race and as he entered the finishers shoot did the Slayer hand gesture that the team is known for.

While Chattanooga was a one day race, Chad and Candace Kimbrell drove from Augusta, GA to Ohio to compete in the epic and iconic American Triple T triathlon. This race consists of a sprint distance race on Friday, 2 Olympic distance races on Saturday and a half ironman race on Sunday. Each racer gets points for each race and after the final race, awards are given for overall performances in the series. With her stellar performances, Candace placed second overall for the women. Chad raced hard and received many compliments for competing in the races with his single chain ring set up on his Shiv.

At the inaugural Mountains to Mainstreet Triathlon and Festival in Greenville, SC Chris Keysor, Dr. Brad Shephard, Paul McGinty, Anna Vukin and Dr. Peter Schriver competed in this new half ironman race. The race consisted of a 1.2 mile wetsuit legal swim, a challenging 56 mile bike and a 13.1 mile run that finished in downtown Greenville. TCGa Coach LW aka Lauren White, supported the athletes and commented that everyone had a great day. Stellar results for the Gator, Chris Keysor, who impressed George Hincapie on the course. George singled him out on the bike course.

In Knoxville, TN at the Knoxville Rev 3 Half Iron distance race, TCGa’s own Joan Jett aka Carrie Giordano, competed on this very challenging course. Prior to the race, Carrie commented on how hard the bike course was going to be with all of the hills and elevation changes. While the course was challenging, Jett did her job and finished second in her age group.

Finally, several members of the kids’ team raced in AAA Super Sprint and Youth Dash and Super Dash in Claremont, Florida. Simon Casey took second place overall in the male non draft legal race against competitors that were significantly older than him. In the 11-12 female division in the youth race, Emma and Jenna Champer  took the top 2 spots on the podium. Other team members competing and having great races over the weekend were Carter Fowler, Caiden Fowler, and Mya Champer. All the kids raced hard, had smiles on their faces, cheered for each other and enjoyed an after race meal together.

May has been a very busy month and the June will not slow down for the reapers. The next race for many of the team members is the Go Race Productions, Trybee Sprint Triathlon. The youth team starts swim meets in the month of June, the 3rd Annual Choobs camp in Chattanooga and the month ends with another weekend series of races at the Go Race Series Hartwell YMCA Olympic and Sprint triathlons.

Get in touch if you want to join the team that slays for team membership, coaching, training camps or just camaraderie! They would love to have you join the fun and #DoYourJob so you can #ReapWhatYouSow.

Coach Slayer’s Top Tips for Preventing and Dealing with Injury and or Soreness – TriCoachGeorgia

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By Coach Slayer

Introduction

It’s often said that Ironman training will exploit your weaknesses. The same is true, to some degree, for most triathlon distances. As humans, we are all vulnerable and triathlon finds the weak physical and psychological spots.

To maximize your true potential, you must avoid going on the disabled list. We are all seemingly just one workout away from a potential season-threatening injury. To prevent this from occurring, you need to utilize both physical and psychological tactics, such as self-monitoring and getting accurate feedback. How can you do this?

Tips for Preventing Triathlon Training Problems

  • Start by following your coaching orders or training plans and don’t race your race in practice
  • Don’t train based on what your friends are doing
  • Ease up when you feel “niggles” in your muscles
  • Use rest, compression, elevation (and ice sparingly) method post-training, strength training, dynamic stretching prior to sessions and lightly stretching post sessions
  • Wear the appropriate gear while training
  • Take good recovery between key sessions
  • Run on soft surfaces
  • Don’t train or race when in pain
  • Don’t add too much training too soon

While these are good guidelines, there are some injuries that you can’t prevent. As a result, we have to do our best to manage or treat them.

Dealing with Problems

First, that means accepting there is a legitimate problem and not pressing on, making matters worse.  Much like the grieving process written about by Kubler-Ross, there are stages you will circle in and out of as you come to terms with the change in your capabilities and the uncertainty of when you will be back to speed. These include denial, anger, bargaining, depression, and acceptance. You don’t go through these stages in a lock step process as was once hypothesized.

Second, you must get a trusted professional opinion and be committed to follow that advice. Experts in these areas include a nutritionist, physical therapist, orthopedist, chiropractor, acupuncturist, sports medicine MD, a psychologist and psychiatrist. People snicker when I say those last two, but we all have issues and these issues have an impact on our behavior, thoughts and feelings, which all, in turn, impact our training.

The Role of Sports Psychology

Sports psychology is a matter that doesn’t get nearly enough attention. As it pertains to injuries, there is particular utility to triathlon. For example, if we view triathlon goals as more of a “destination” vs. a “journey”, we will deal with a lot of frustration during times when our bodies are letting us down. The goal destination (e.g. sub 6-hour HIM) is harder to cope with when you can’t reach it. Therefore, we try to advise more of a journey or process vs outcome orientation where we are constantly learning, keeping a realistic perspective, and modifying in order to achieve what is realistic at the time given the conditions.

Your best point to judge your performance is not always when you finish the race and look at the clock or results online but as you progress through the day of the race. Using some rational, as opposed to emotional, thought, and getting some good objective feedback will be key if you are dealing with injury.

Your thought process should be scrutinized to ensure you’re not allowing your competitive urges to drive the train and comparing yourself unfairly to others.  When you realize that you are embracing pain that will actually be detrimental for your training and racing in the long run, you are showing a personal weakness that is actually helpful/telling in injury prevention. We also need to make sure we are not forgetting that health and strength are key, as opposed to looks or holding onto an ideal of looking skinny to our detriment and creating eating disorders.

Conclusions

All told, we need to examine all aspects of ourselves on a regular basis to prevent and manage injuries and avoid needless stress and frustration. We can contribute to our best performances by making rational and clear choices, retaining perspective, and preventing and managing injury properly. This may mean utilizing a variety of resources and changing the way we think, which can change the way we feel and act. Learn to redirect your energy to other healthy avenues.

As Santayana wrote (in The Life of Reason, 1905): “Those who cannot remember the past are condemned to repeat it” (suffering along the way!). Try to be a wise person as you #DoYourJob. Contact us if you have any questions about whether you should step back or plow forward and consider a coach from TriCoachGeorgia as a great sounding board in these dilemmas.

Virgin Olympic Distance Triathlon Voyage: S’later Takes St. Anthony’s Tri – TriCoachGeorgia

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Introduction

TriCoachGeorgia is quite a diverse group. People of all backgrounds populate the team. There are also people of different shapes and sizes. Many think that the team is one of giants; however, there are many smaller sized athletes as well. No matter the background, shape, size, or color, the athletes share one thing in common. They just won’t quit! Indeed, #NoQuit has become a popular hashtag for them.

S’later for See Ya Later!

One of the team’s hardest working athletes is Missy Dobbins Hatchett aka S’later. She also goes by MissFitness, as she is a certified personal trainer in Northeast Georgia. She and her husband Tommy headed down to St. Petersburg, Florida for the iconic and stacked St. Anthony’s Triathlon. Not only was this her first Olympic distance triathlon, it was her first open water race as well. We thought her race report would give you a little insight the mindset of a successful first timer.  Here is her report in her words:

St. Anthony’s Apr. 24, 2016

“Never say Never…and overcoming many fears would be a good theme. A few years ago when asked if I “do triathlons” my immediate response was “No. Never. I don’t want to swim in icky waters with people kicking me in the face”.

Well…there you have it. A runner of many races in my “comfort zone”, I finally stepped outside and did it. And I must say, the results were not too bad for my first attempt. This was my first olympic distance triathlon race and my first open water ocean swim. It was also my first time on a bike for racing purposes.

I had prepared diligently for the event. I swam, bike, and ran more than I ever thought possible. Above and beyond triathlon training, I took good care of my body. I stayed true to regular Myofascial Release weekly and Chiropractic adjustments/muscle work/stretching (Thank you Todd & Dr. Kevin). As regards to the training plan, I never strayed unless I insisted on some extra rowing or plyometrics. (He might not admit it but Coach Slayer hates it!)

Pre-Race

On the days leading up to the event, what helped most was having a solid support system. My husband was with me and participating. He has been the biggest support through all of this.  My close friend Noelle whom I started running with 16 years ago (she’s now an USAT All American and 4-time Ironman) was by my side up until the gun. My coach was there to chat the night before the race. I should note that I also got a practice swim the day before with my crew which calmed also my nerves and set aside some fears I had.

As the morning started, I was nervous and anxiety ridden just like any other race. I had to take multiple pre-race trips to the potty, but I was brave and lined up, ready to go. I thought of all my training and support.

Race Starts!

The swim went surprisingly well and the water was calm. I made my way around the buoys and easily transitioned to the bike. I was prepared for the bike but took it down a notch due to the heat/sun and my own newness at the distance. Coach was there to help shout at me on the early stage of the run and reminded me to pace myself and gave me a pat on the back, which was awesome. I ran strong with some of my best 10k pacing ever.

As I came through the finish line, I took time to quickly review my race. I reflected that I was indeed prepared. I was so prepared that I enjoyed the entire event, even some minor noob foul ups. I even smiled the whole way. I was gracious, and I thanked the cops, volunteers, and spectators. I was humble and felt blessed every step of the way.

I also want to note that four years ago, I almost lost my foot. I fought and after 3 surgeries, 2 grafts, 3 months of hyperbaric chambers and a year in a boot, I vowed to never give up, fight back and not slow down. I don’t forget that and say the Shechechiyanu (a Jewish prayer thanking G-D) every transition to keep me grounded.

Finished Strong

So, it ended. I finished smiling, happy and proud. Throughout the entire event, I felt pretty darn good. I budgeted my energy sources well and stuck to the plan. I did not let anxiety overcome me. I challenged myself yet also listened to my body & my coach. My friends, family and team were shouting me out online and in person. But, of course, I was wondering how I placed like everyone does.

It turned out that I was minutes away from 1st place in The Novice Division that I transferred out of at the last minute to race as a regular age grouper. But, I didn’t need an award that day. I was victorious in so many ways.

Want More

I am humble, but I strive for more. My schedule now includes more short course triathlons and then my A race, Steelhead 70.3 in August. Steelhead, I’m coming for you! I hope to be lucky enough to have all of the same gifts I had at St. Anthony’s triathlon including calm water, great weather, and a stellar support network. I hope I can keep my body well-trained and my head mentally prepared.

Conclusion

Thanks for reading. As for me, I have to get right back to work. I have a 10 mile run & 2000 yard swim in the early morning. Wish me luck, and I will do the same for you. Hollar if you see me on course or out training. If you are looking for a good team or coaches, I’d love to see you on our private forum and/or at the the races! #DoYourJob!”

Reapers Go Roka – Proud New Sponsor of TriCoachGeorgia

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Introduction

When Tri Coach Georgia was approached by Roka Sports to become a sponsored team, the team jumped at the chance to affiliate with one of the leading manufacturers of wetsuits, swim suits, goggles and Sim Shorts.  Like the Reapers, Roka is taking the world by storm with a full cadre of professional athletes including our favorite, and world champion, Melissa Hauschildt and many others like her.

Roka Sports and TCGa share similar views of athletes.  Both firms work to empower athletes to be the best they can be and work with all levels of athletic abilities. Both have a strong social media presence and rely on innovation and quality.

More On Roka Sports

Roka Sports began after the founders trained and competed in their first half ironman distance race.  The co founders tested many wetsuits on the market and they agreed that each one of the wetsuits had a flaw in it. Ultimately, they decided they wanted to create a wetsuit that provided the best body position, range of motion, rotation and buoyancy for triathletes.  They believed the other wetsuits on the market caused them to work too hard during the swim and burn too much energy as they entered T1.

After extensive research and design, Roka Sports released the Maverick Pro. Roka Sports believes the Maverick Pro is the fastest wetsuit on the market. They have a lot of agreement within the world of triathlon.

With the success of the Maverick Pro, Roka Sports looked at other areas of swimming where they feel they can add value to the swimmer.  They introduced the Sim Short for pool training and the Viper swim skin for non wetsuit legal triathlons. Finally, Roka Sports introduced swim goggles in 2015 and now a full line of cycling clothing that is simply amazing!

Roka Sports wants athletes to get the most out of their swim training. They believe athletes will achieve the greatest success if the swimwear the swimmer chooses is flexible, comfortable and provides for fluid movement while providing the best fit possible.

Reap What You Sow

Like when you purchase your Roka Sports swimwear, joining the Reapers of Tri Coach Georgia via coached or team member option, you can’t go wrong with the high quality items at a good price. As part of TCGa, our athletes, team members and coaches get great pricing on Roka Sports items among many other types of gear, fuel, supplements and the like.

Conclusion

The entire team at TCGa is excited to continue to show support for Roka Sports as they enter the water for races and ride outside. Check out Roka Sports online to see the products they offer and check us out for great camaraderie, coaching, support, and results!

Reapers Perform Better with Base Performance – TriCoachGeorgia

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Introduction

TriCoachGeorgia is on fire. The Reapers have increasingly attracted new coaches, athletes, and team members. The growth has been phenomenal and unprecedented. Many factors have contributed to this growth. One of the main factors has been the success of its training camps in association with the half-ironman 70.3 races in Augusta and Chattanooga, and the Ironman 140.6 (whoops 144.6) at the latter.

The camps are exciting and fun, demanding and thorough, and athletes are introduced to the course and some special products and lectures. One of the frequent contributors to the camps has been BASE  Performance. They have even sent the noted blogger and new BASE staff member, Miss Susie Kelly, to the last CampChoo. With her advanced medical background, Susie gave wonderful input about the correct and proper way to successfully use the products.

BASE Performance

For those unfamiliar, BASE Performance was founded by professional triathlete Chris Lieto, who spent 10 years searching for that secret sauce to help optimize his performance. After assembling his team, and many experiments later, BASE Performance products were born. Co-founding BASE alongside Matt Miller, another seasoned triathlete, they traveled the country with tic-tac containers filled with their now famous salt to hand out to athletes to try. Within 3 years the company has gone global and continues to grow through word of mouth as well as their inaugural pro, ambassador, and BASE athlete teams.

This tireless dedication to give athletes optimal performance and recovery through solid nutrition, backed by scientific and experiential data aligns with the TriCoachGeorgia philosophy. On principle, BASE Performance provides an experience for its athletes by staying on course at Ironman events at the lively “Salt Tent” until the last finisher crosses the line and attends training camps to participate side-by-side with athletes. TriCoachGeorgia can stand beside this, which is why the partnership seemed natural. Both firms strive to keep athletes performing and racing their best, finishing strong, with solid rest and recovery to attack the next goal on the list.

Joan Jett’s BASE Performance Experience

Given the fact that Joan Jett aka Carrie Giordano, an active TriCoachGeorgia Athlete, Social Media Dynamo, and Cycling Instructor at Ed Isakson/Alpharetta Family YMCA, uses and espouses these products, we asked her to write a little blog about her experiences with the products. Here they are:

“While sitting in on a bike clinic in spring of 2015, I was confiding in a fellow racing friend about my trepidation on my upcoming 70.3, and also my first. I was warned that the run was hot and the weather here in Atlanta had been frustratingly mild which left little chance for heat training. He pulled out of his pocket a small red vial of “the good stuff” (BASE Performance electrolyte enhanced salt). After a brief bio on the salt, I was intrigued. He told me to keep it and use it at my race.

Gulf Coast Triathlon (GCT) in May each year is notorious for having a hot run. Anyone who has ever experienced Ironman Florida knows the course well. GCT uses one loop of the same course. It was scorching. I had not anticipated how hot it was truly going to be out there.

Directions given to me were one lick of the mini handheld BASE salt canister every mile on the run or as needed. After coming off the bike with a definite deficit in electrolytes and an oncoming headache, I popped a double take of salt. Every 2 miles I did the same along with water intake. It saved my race. I was ready to give up by mile 10 and by mile 11, it was a death march to the finish. I would’ve been in the medic tent had it not been for the salt.

Fast forward to January 2016, I ran the Jacksonville Marathon, I had already been training with BASE salt for 8 months and it was now a solid part of my race and training strategy. The race day was not optimal. It was chilly with nonstop rain that may or may not dissipate as the day went on. By mile 10 the rain ceased but I could feel a cramp coming on. I took one lick of BASE salt but the cramp continued. By mile 13 I was limping.

Determined to power through, I doubled up on my intake every mile. By mile 16 the cramp had evaporated. I knew my nutrition intake was scheduled for mile 17 so I added a sprinkle of salt to it and was reinvigorated! The cramping and limping dissipated and good solid running form resumed. Better still, I finished strong and did not feel trashed with minimal soreness.

More Recent Uses from Jett

I have recently tried their other products and have to say they are similar in quality, and a great addition to my training and race strategy. The Hydro is a great hydration drink, mild enough to be tolerated on a long course but tasty enough to want it. The Aminos are great for activity AND recovery. If you combine the Hydro, Aminos and Salt together you get a delicious combo called “Rocket Fuel” that’s perfect for liquid calories and recovery alike.” Don’t just listen to Jett. Listen to Susie’s Pro Tips for Successful Salt Use :

Pro Tips for Successful Salt Use

  • Fill vials no more than 1/2 full so the salt doesn’t spill out.
  • Find a good spot on your kit to hold the vials. Learn from the unfortunate experience of others and don’t place in the waistband, as accidental spillage down the shorts is especially devastating (and uncomfortable). Try to use the side pocket on tri shorts. Certain fuel belts also work great. For the bike, Velcro-ing the tube to your aerobars will provide easy handling.
  • Always tote an extra vial! Don’t let your Race Day butterfingers impair your access to the life saving salt. If you don’t end up needing it yourself, you’ll gain a lifelong friend if you give it to a foolish soul who feebly uses poor-absorbing salt pills or worse–fails to use salt at all.
  • While BASE Salt is now available on the run course of IRONMAN events, don’t wait until then to start salting! Enter the run ‘topped off” with electrolytes by taking a few licks in T1 to replenish the losses from the swim. Continue to take 2-3 licks per five miles on the bike to maintain optimal electrolyte balance (and performance).
  • Don’t stop salting after the race! Particularly for full-distance races, you will finish at least mildly dehydrated no matter how hard you try to hydrate. The American College of Sports Medicine, in fact, believe it’s better to finish a bit depleted than risk ‘water intoxication’ and/or ‘exercise associated hyponatremia’ (low sodium). Plus, you need adequate fluids to repair damage to muscles. Using electrolyes for the day post-race enables your body to absorb and utilize plenty of water rather than pee it all out.
  • Those of us that take hydration and electrolyte balance super seriously carry BASE Salt everywhere! You’ll find one in her gym bag, car, and purse. Because hydration occurs outside of training and racing too.
  • Combine with BASE Hydro and BASE Amino to create what we she calls “Rocket Fuel“–the optimal hydration source.

Conclusions

The experts at BASE Performance and the TriCoachGeorgia coaches encourage you to try BASE  Electrolyte Salt and check out their other variety of supplements and vitamins available on their website. With the substantial discount they have offered TriCoachGeorgia athletes, team members, and coaches as well as their full 30-day money back guarantee, they strongly encourage trying their products.

Like many other Ironman athletes, Joan Jett and the Reapers have never been let down, and, in fact, have been saved on more than one occasion. BASE will certainly remain a part of many of the team’s athletes’ training and racing, and the team will always have extra at camps, in training, and on race day. #DoYourJob with the Reapers and BASE products and you can #ReapWhatYouSow!