Not Exactly Aquaman...

On Wednesday, 6/25/03, I took Terri's Step II class at PAFY, but skipped the weights section to go swimming.

I haven't swam in a while and was shocked at how difficult it was. I did four laps of front crawl at what I thought was a leisurely pace but I ended up gasping for air. Maybe it's because I breathed every four strokes so I ended up holding my breath for quite a while. I switched to breast stroke after my leg started to cramp up (should remember to strech more after step). I find that I can do breast stroke almost indefinitely, but it will be too slow for a triathlon. Plus it requires excessive leg movement and I'd like to save my legs for the bike ride and running.

My legs felt like they were sinking until I finally remembered to tilt my body downwards as though I were "swimming downhill". I also tried to keep my head down instead of looking ahead - but that was what I was taught to do many moons ago and it's hard to break old habits.

I left the pool after an exhausting and mere 20 minutes. Sheesh. I have my work cut out for me.

Spinning and Running

I took a spinning class on Monday to get started on my triathlon training. I hated it. The instructor was fine, but I could not deal with the Schwinn (the guys that make Bowflex!) "IC Pro" stationary bikes. My chief complaint is that there is no way to adjust the distance between the handlebars and the saddle, so I had to reach excessively and felt like I was falling off all the time. No more spinning at that gym until they get new bikes.

Last evening, I ran along the Embarcadero. It was still light and I passed by a number of walkers, runners and cyclists. The weather was warm, and the view of Treasure Island and East Bay was spectactular. I live in the best city in the world.

My Triathlon Journey Officially Begins

I signed up for the Treasure Island Triathlon which will be held on November 1, 2003. The Sprint distance (11/2/03) looked a lot friendlier, but I chose the Olympic because D pointed out that I have several months to train for it. Part of the $134 application fee included $5 for processing and $9 for a one-day USA Triathlon (USAT) membership. I am upgrading to a one-year USAT membership because it only costs $30 (they will give me credit for the $9 I've already paid), and includes a $25 merchandise certificate redeemable at Sports Basement and SportsBasement.com, plus an ongoing 10% discount at those stores throughout the year. I also registered for the Embarcadero YMCA Women's Tri Club (the website is out of date). Now I'm both psychologically and financially committed to racing.

I've been digging around the Web for triathlon information and stumbled across Cycling Forums which has a section specifically for triathlons. My favorite professional site to date, however, is TriNewbies.com. It has great articles with practical advice for the newbie triathlete (me!). I especially love the column "Tales From the Midpak" written by Dale Weiman. Here's a hilarious excerpt from the Newbie FAQs:

Question 4: Will my ____ bike be okay to race with?

Fill in the blank with whatever you like: mountain bike, road bike, ten year old cast iron beach cruiser, oldest daughter's bike, great-grandpa's bike, grandson's big wheel (are big wheels race legal?) whatever! The answer is a resounding YES! And, not only that, but you will, again, see all kinds. You will pass all kinds, including someone on a decked out rocket who hasn't gotten the hang of aerobars. You will get passed by all kinds, including a huge dude on a full suspension mountain bike.

I also enjoyed his article titled Gear: Must-haves, Would-really-likes, and It-would-be-nices. Triathlons, like any other hobby, can be as expensive as you make them, and Dale provides perspective on what a triathlete truly needs versus what he/she may want:

• Must-haves: swim goggles, some kind of clothing, a functioning bicycle, a helmet, a water bottle, and a pair of running shoes.
• Would-really-likes (items that could have a noticeable impact on racing and training): wetsuit, road or tri-specific bike, aerobars and clipless pedals. "Neither of these acquisitions [aerobars and clipless pedals] need break the bank of a cost conscious triathlete. Both could improve your overall times, and both are fun to use and could make you feel pretty cool."
• It-would-be-nices: everything else. As Dale comments about "It-would-be-nices":

  "These are the toys we all love to look at, but unless you are a Pro or a real Type-A competitor, you don't need any of it. Most of the it-would-be-nices fall in the one month's household income price category (or above!). The reason they are it-would-be-nices and not must-haves, or even would-really-likes, is that most of them have a more attainable alternative. Sure a custom-built titanium/carbon fiber tri bike would be sweet - but so would having heat through the winter. And attending a training/coaching camp in February would be great, and really helpful, but so would groceries for the family this year. You see where I am going here?"

The Hubby Report

Hubby recently put up a webpage about the Salt Lake City Adventure Sprint he participated in a couple of weeks ago. He did all the heavy lifting both in terms of being the one competing in the event, and also building the webpage - all I did was loiter around and take some photos (which I'll gladly claim credit for).

Also, the official results of the 2003 Dick Houston Memorial Race are in. Hubby came in 151 out of 194 participants based on his handicap time of 01:46:23. His actual time was 01:26:23. I'm so glad I didn't participate in that race. It sounded like a complete nightmare (in terms of difficulty).

Triathlon: Things a beginner might want to know about

I've been researching triathlons on the Web and stumbled across Andreas Dieberger's webpage on Triathlon: Things a beginner might want to know about. It's a well-written, funny and informative piece. Perfect! He's done a great job of documenting his races in other parts of his site - methinks my health & fitness blog will morph into something similar.

"Biggie Fries = Biggie Thighs"

... was the slogan for an earlier West Virginia advertising campaign discouraging residents from super sizing their meals. Apparently, obesity has become an "epidemic". This CNN.com news article says that:

"West Virginia is ranked second among the 50 states and four territories for obesity and general poor health, according to the 2001 Behavioral Risk Factor Survey released by the Centers for Disease Control and Prevention".

Their latest proposed campaign is to encourage residents to reduce their soda intake.

YMCA Indoor Cycling Certification

On Saturday, 6/14/03, I took a certification course to become a YMCA Indoor Cycling Instructor at the Embarcadero YMCA in San Francisco. Sean Dries and Ray Salahuddin taught the 6-hour course which is the same as the Cycle Reebok workshop offered by Reebok University.

I had initial reservations about taking the course because my previous experiences with indoor cycling/spinning weren't that positive. Now I know it's because my bicycle was not adjusted correctly to fit me. So if you are new to this activity and decide to try out a class, make sure that you arrive 15 minutes early so the instructor has time to teach you how to adjust the bicycle, point out where the emergency brake is (and how to use it), etc.

Now that I know how to do it properly, I'm very excited about indoor cycling, and I hope it will help me with my triathlon training. I'm also looking forward to creating my own music compilations and ride profiles. In the meantime, I've bought a pre-mixed cycling CD from Burntrax. Not sure when I'll actually start teaching, but my friend Linda has kindly offered to mentor me. I'll update my teaching schedule when I do.

Women More Prone to ACL Injuries

Hubby was the one who told me about ACL (anterior cruciate ligament) injuries. It comes from landing "funny" (usually after jumping), causing your knee to twist. You'll know if/when you damage your ACL because it hurts like mickey. It requires surgery to correct, commonly by replacing the ACL with the patella tendon. Recovery is long, paintful, and involves a lot of physiotherapy.

I've long associated with ACL injuries with basketball and football (a lot of NBA and NFL players suffer from them), so I was surprised to see the results of research suggesting that female athletes are more prone to ACL injuries. The article doesn't really prescribe a solution, other than to underscore the importance of "gender-based training", whatever that means.

Websites that Demonstrate Exercises

Recently, a poster on Turnstep.com asked about websites that provide illustrations on how to perform exercises. Here are some links that were offered:

• ExRx.net: Provides video clips of how weight exercises are performed and also lists muscles targeted. Note: another poster indicated that while it's a valuable resource, the form demonstrated in the videos may require modification.
• MuscleandFitnessHers.com: need to read individual articles to find information.
• Sissel.com: has stability ball exercises focusing on strength, balance and core.

San Francisco Triathlon Clubs

I was so impressed at hubby's performance in the Salt Lake City Adventure Sprint this past weekend, that I have decided to participate in the Treasure Island Triathlon this November, 2003.

I have no idea what I'm doing, so I'm joining a triathlon club. There are several in the San Francisco Bay Area, including the Golden Gate Triathlon Club and the San Francisco Tri Club. I'm going with the Embarcadero YMCA Women's Tri Club. I'm just in time for their new season which starts June 26, 2003.

Increase Your HDL

WSJ article today (subscription may be required) about how people should focus not only on lowering total cholesterol and lowering LDL (low-density lipoprotein or "bad cholesterol"), but also increasing HDL (high-density lipoprotein or "good cholesterol").

"Some new studies suggest that raising good cholesterol may be as important -- or possibly even better -- than trying to lower bad cholesterol. Boosting HDL appears to make a drastic difference in lowering risk for heart attack and stroke and even appears to slow the progression of existing heart disease."

"Good cholesterol is so important that a high HDL can literally wipe out other risk factors, like smoking and being overweight, when doctors attempt to calculate risk for heart disease. That means an overweight woman with a family history of heart disease -- but who also has a high HDL -- would have roughly the same risk as a slim person with a family history of heart disease."

The article also says that, "Recent guidelines recommend an HDL of at least 40 mg/dl in men and 50 in women. But ideally, the most benefit comes with an HDL over 60." I've recreated the chart in the article below that shows ways to increase your HDL.

Methods to Increase Your HDL

Method	Comment
Stop smoking	Boosts HDL and heart health in general
Lose weight	Modest HDL boost, but good for overall health
Exercise	Biggest jump occurs with intense aerobic exercise
Fats	Dietary fats raise HDL, but switch to monounsaturated types, like olive oil
Alcohol	Raises HDL, but doctors urge moderation
Hormone	HDL goes up, but no proven heart-therapy benefit
Drugs	Biggest gains, but usually reserved for high-risk patients

Balance Bar Adventure Race in Salt Lake City, UT

D (hubby) competed in a Balance Bar adventure sprint in Soldier Hollow near Salt Lake City, UT (SLC) on Sunday, 6/8/03. It was a grueling, punishing race that D and his team finished in just over 4 hours [6/10/03 Update: According to the official results, D's team, "Team Whatthahellamidoin" came in 29 of 48 with a time of 04:07:52]. In addition to a six mile trail run, one mile of kayaking and a ten mile mountain bike ride, teams had to complete several "special tests", including inflating their own kayaks, crawling through a mud pit and hit targets with an air rifle - biathlon shooting style! It is by far the most difficult thing I've ever witnessed him do - and I have the photos to prove it (will post some soon)! I am so proud of him for completing this race while simultaneously raising money for the leukemia and lymphoma society through Team in Training (TNT).

Despite being completely mentally and physically drained by the end of the race, D is already looking forward to competing in the next one. He's going to be a mentor for the summer session of the San Francisco chapter for TNT and may compete again in the Sacramento (Folsom) adventure race at the end of August. HE THE MAN!

Keys to efficient uphill running

Running up hills is tough. As hubby says, "it's the hills that separate the men from the boys!" Here's some hints and tips on uphill running from Active.com which I'll summarize below:

• Maintain turnover: Take exaggeratedly short, quick steps and do not try to push off the ground hard to run faster and more efficiently.
• Kick the ground: To accomplish a full pre-stretch, drive your knee up the hill quickly and pull your foot back down into the ground powerfully.
• Keep torso in a straight line: If you have a tendency to lean forward into a hill, avoid bending forward from the waist. Press your hips forward as you run and make sure your shoulders are not well in front of your hips.

Yet More Weight-Loss Supplements

According to this WSJ article (subscription may be required), the dietary-supplement market is ~$18.4 billion.

"Unlike pharmaceuticals, herbs and dietary supplements are only loosely regulated by the government. Manufacturers don't have to prove that their products are safe or effective. Often the list of ingredients on the label doesn't match what is in the bottle."

Scary. Despite this, people still flock to purchase these supplements in the hopes of finding a magic potion to lose weight. Now that ephedra is shown to be dangerous, everybody is now rushing to sell ephedra-free weight-loss products. Apparently, the herbs du jour include banaba, bitter orange, green tea and guarana.

If you REALLY want to improve your fitness in a safe, long-lasting and effective manner, forget the hocus pocus. Instead, consult with a professional and modify your diet and adopt a suitable exercise regimen.

Omega-3 Fatty Acids and Depression

Chicken and fish are supposed to be great sources of lean protein. That's true but it appears that people who eat lots of tuna and swordfish end up with high levels of toxic mercury in their systems which exceed U. S. Environmental Protection Agency safety limits. Other offending fish include shark, king mackerel and tilefish.

Putting mercury levels aside for a moment, eating fish is supposed to be healthy partly because they contain a lot of omega-3 fatty acids. Mom recently sent me article on omega-3 fatty acids and depression. Ingesting omega-3 fatty acids may reduce depression because they are "key building blocks of the brain ... studies show that low levels in the diet are associated with low levels of a brain chemical called serotonin. Low levels of serotonin, in turn, are tied to depression."

Fortunately, not all fish have high mercury levels. Salmon, catfish and scallops, seem to be OK, as are fish-oil supplements.

Lake Chabot Trail Challenge - I'm a Winner!

I've noticed that there are a lot of races held in the Bay Area. There's usually at least one every two weeks, but now that summer is here, D (hubby) says that there are going to be even more. Take this Sunday, June 1, 2003. I had planned to do the Golden Gate 10K, but the Lake Chabot Trail Challenge: Half Marathon, 5K & Kids Fun Run was on the same day. Given that D is training for an adventure race which includes a trail run, we opted to do the Lake Chabot race instead. D did the half marathon and I did the 5K, which in retrospect was a VERY WISE DECISION.

If you go to the trail challenge website, you can see the half marathon trail clearly marked. It goes counterclockwise around Lake Chabot with lots of detours and is completely EVIL due to the steep hills. If you look closely, you'll see that the 5K is also marked. It's the little wimpy line that goes clockwise from the same starting point as the half marathon, but you only run the dam and back.

I came in second for my category and got a shiny medal on a red ribbon! YAY! I was absolutely thrilled. Granted, the winners in my category were a lot slower than any other female category but hey, I'll take whatever accolades I can get. According to the official 2003 5K results, my official time was 28:30.0 minutes = 9:12 min/mile. I came in 64 out of 137 overall, and 2nd out of 15 in my category (Female 30-39).

The half marathon was a lot harder. People who finished looked like there were going to keel over. D's time was 2:09:37.0 hours = 9:54 min/mile. According to the official 2003 half marathon results, D came in 209 out of 442 overall, and 25 out of 34 in his category (Male 30-34).