Our blog has moved!!

The Experience Triathlon blog is now integrated into our home page and powered by Wordpress.  You can find and follow us at http://www.experiencetriathlon.com/

What would you attempt to do if you knew you could not fail?

Beating the Demons

Chapter 1

 



by Coach Joe



How many times in your life have you missed your goals and been frustrated?  If you're like most of us, it's been many, many times.  So how do those few athletes that seem to be successful on most days do it?  They do it by beating the demons!

Demons are the voices we all have in our head that hold us back.  Those "I can't do it!" voices that take our head out of the game before we even start.  They are the voices that compare us to others and convince us that we are not as good.  That we are not worthy of success.  We just have not earned it.  Those demons make us fail.

Successful athletes know how to slay the demons and maintain a "can do" attitude at all times. So how do they do it?  Are they gifted mentally as well as physically?  The answer is No!  All they've done is to set proper goals and stay focused only on those goals.  They don't set unrealistic goals or focus on things that are not within their control.  Can it be this simple?  Yes!!

Let's look at proper goal setting.  Often times we set race performance time targets that are not based on our current capabilities, past performances, or do not take into account course conditions or weather.  One common example is the runner that decides to do a first marathon in less than 4 hours.  When asked how they picked that time, the answer is something like the following:

• It's a nice round number.
• My buddy did it in that time and I think I should be able to do that too.
• I did a half marathon in 2 hours and 1 minute, so with more training and harder work I should be able to do double that distance in less time, right, Coach?

These all might sound ok, but none of them are relevant to the actual capabilities of this athlete.  Nor do they take into account things that are outside of our control, like the weather.  All through training and during the race the athlete will be trying to shoot for a goal that is most likely not going to happen.  This adds a significant amount of stress and anxiety.  The "I'm going to fail" demon starts to dig in and take control of everything.  The extra stress reduces the performance level and almost ensures that failure will occur.  That stress and pressure could even be high enough that the athlete over trains for the race and gets injured.  They never even make it to the start line.

Proper goals in this example would be a list of objectives that the athlete can control and accomplish. 

• Start the race at an easy pace and build speed later.
• Stay in control and follow the race plan all the way to finish.
• Conserve enough energy to finish strong instead of slowing down or walking.
• Have fun before, during, and after the race. Enjoy the journey!
• Say something nice and support others that are struggling along the way.
• Play positive audio- and videotapes in your mind to push the pain demon away.

Once the proper goals are set AND practiced throughout all training, the athlete has much higher odds of success during training and on race day.

This chapter opened with the simple, catchy quote,

What would you attempt to do if you knew you could not fail?

Now, this short, touchy-feely little saying starts to take on a more powerful and deeply profound meaning.  What it really says is that you just cannot fail if you set your goals correctly.  Success is guaranteed.  Every race and every day in life can be a winning day for you!
 
So what are you going to attempt next?

Stay tuned for Chapter 2 of Beating the Demons.

---

Joe LoPresto is the Founder and Head Coach of Experience Triathlon.   As leaders in the endurance coaching industry, Coach Joe and the EXPERIENCETriathlon coaching team help athletes of all ages and abilities achieve success in training, racing and life.  Learn more about Coach Joe and EXPERIENCETriathlon at http://www.experiencetriathlon.com/.

"Soul"vang, by Holly F.

Experience Triathlon Spring Training Camp 2010

As a newbie in the triathlon world, I began seeking out training programs and information, and met Coach Joe through a Master Swim program.  Immediately recognizing the benefits of his class, I hired Joe for one-on-one swim coaching. After seeing my enthusiasm for learning as much as possible about the sport, Joe casually mentioned his Triathlon Spring Training Camp.  I wanted to go. Then I found out that it involved a trip to California and really wanted to go! But, darn, I probably wouldn't be able to afford it; I asked Joe to send me the information anyway.  Upon review, my husband fueled my desire to go.  The schedule of training activities was nicely balanced and included ample private down time so that we could enjoy a little vacation along with the pursuit of fitness.  We were going!  I was nervous about how well I'd be able to keep pace with my more experienced campmates, and used it as motivation to intensify my training.  A week before our departure date, we received the camp itinerary, including information on our destination: Solvang, CA.  The town of Solvang looked like a quaint Danish village, and the surrounding country-side appeared to be designed for biking and running.

We were NOT disappointed! All we had to do was show up; the coaches took care of everything else.  This trip fulfilled our every expectation AND THEN SOME!  The hotel was comfortable, charming, and a great value. The locally guided bike tours were challenging but manageable, and included breath- taking scenery almost beyond description. In the final leg of our ride, we were beckoned by the gourmet lunch awaiting us at a beautiful local vineyard, to be followed by the obligatory wine tasting.  I honestly could not believe that the cost of these experiences was included in our camp fees.  We had such a wonderful time. Words really can't do justice to what a refreshing, SOUL-renewing vacation this was for me.
 
While no one would have minded anyone spending their down time in relaxing privacy, my campmates seemed to naturally enjoy each other's company. So much so that we ate every meal together, went shopping/exploring together, soaked in the hot tub together after our long rides, and spent a fireside evening together singing along while my husband played his guitar (ok, so really only Kyle sang, but we were singing along in our heads).  I was very proud of myself for keeping up on those long bikes, especially on the second long ride through the mountains in rain and gusty winds (even the guides said we were hard core for biking in those conditions)!  And I'm even prouder to have made life-long friends who helped spark a new passion in my soul.

Thank you to camper, Holly F, for sharing her experience from our wonderful Spring Training Camp.  All campers had ample opportunity to test not only their bike legs, but their wine palates as well!  Athletes also had a chance to run the picturesque streets of Solvang and Santa Ynez with the post-ride brick run option.  Coach Joe provided his expertise as we enjoyed our day off from cycling with a swim at the local YMCA, followed by an ET Power session of strength training.  Once again, our Spring Training Camp was a smashing success, and we are already looking forward to next year!
 
Check out all of the photos from this great training adventure in CA wine country on ET-Photo!

From Couch Potato to Triathlete in Training - by Jeff S.

Jeff's journey will touch, move and inspire you. He is an amazing guy on a mission. We look forward to hearing more from Jeff as he completes his first triathlon!!

It seems that many people who do triathlons come from some kind of background, whether running, swimming, or cycling. I come from being a couch potato. Over the last half dozen years of my life I have become very lazy. I would watch anywhere from 3-5 hours of TV a day. When my pants went from a 34 inch waist to a 38 inch waist and I found out I have extremely high cholesterol, I finally made the decision to do a triathlon. I had been thinking about doing a triathlon for several years. But I have tried to work out in the past and I always lost motivation 1-2 weeks into my training. Since deciding to do a triathlon I have been able to maintain my motivation with the help of Coach Joe. I met Coach Joe at Life Time Fitness in Romeoville. I have been asking about a triathlon group at Life Time since I joined and Joe arrived just in time for me.


Joe introduced me to his own personal training company, Experience Triathlon. After meeting Joe and his positive attitude, coupled with his amazing knowledge of everything triathlon, I signed up immediately. I can't even begin to explain the results I had. Within the first week I went from being able to swim 2 lengths of a pool all the way to 20 laps before burning out. I went from biking for fun, to biking for distance. And my toughest feat... I went from barely being able to run without complete exhaustion to running my first ever 5K race only 5 weeks into my training.


I still have a couple weeks before my very first triathlon but simply because of Joe I feel that I will be able to finish it. Not only will I finish my first tri, I already have plans to move myself up to the next level in 2007. And who knows, I might even do an Ironman someday. Joe has not only helped me physically but mentally. I have always been a positive person but I never had the attitude that I could do anything I put my mind to. Now I KNOW I can do anything I put my mind to.


I talk about and advertise for Joe to anyone who will listen. He has helped me to change my life and make myself healthy and I want to do whatever I can to help others experience the joys that I have found. So far in a little over a month and a half I have lost 15lbs and 5% body fat. I'm sure my cholesterol has gone down also.


Thank you Coach Joe for everything you have done. I could never repay you for what you have done for me.

Beating the Demons by Drew R.

On August 12, 2007 at the Naperville Triathlon ET athlete and webmaster Drew R completes his year long journey toward becoming a swimmer and triathlete. It was an emotional day for Drew and the ET family as we cheered our friend into the water and across the finish line. Congrats Drew!!

Six weeks before the Naperville Sprint Triathlon, I knew I was in trouble. Yessiree, no doubt about it, I was in a pickle. Less than two months to go before my first ever triathlon, and I still couldn't swim in the deep end of the pool. I sank like a stone, and I was helpless to improve. How in the world was I going to finish this triathlon?

Let me back up just a bit. Well, maybe more than a bit. A year, in fact. It had been almost one year to the day since I finally went to Coach Joe and asked him to help me learn to swim. I'd been forced to do some swimming as a Boy Scout more years ago than I care to think about, but I'd never been able to get into water that was over my head. Forget diving - I couldn't even descend a ladder into water I thought might be too deep! The years went by, and I told myself it didn't matter. I just avoided water and didn't think about it, and led a happy, albeit waterpark-free, life.

And then I started hanging around with triathletes. I don't really know why. I honestly thought I was hanging out with runners! Then, they started inviting me on bike rides, and I got a bike and went along, and it was fun. Then they started inviting me to swim, and I made my usual excuses and avoided that, and all was well up to a point. That point being Coach Joe, of course. Now, give my wife credit - she had tried for years to get me into the pool, but she eventually gave up when she saw how totally irrational I got near the water. But after she and I signed on with ExperienceTriathlon (strictly to improve my running and biking!), I met more and more of these triathletes. And they seemed to have so much fun training in three different disciplines. At that point I really started to feel left out, and I began to re-examine my situation. Finally, I went to Coach Joe and asked for his help.

I still remember the first lesson. Coach told me to stick my face in the water and blow bubbles. I think I held my face in the water for all of a half-second or so, expelled all the air in my lungs, jumped up and said "Nope, I don't think so". I should point out that this was in only a few feet of water in the lap pool at Life Time Fitness. Not exactly an auspicious beginning...

Months went by, as Coach Joe walked me through the Total Immersion swim routine. He built up the various part of my swim stroke, not to mention my confidence, bit by bit. He was very patient and always encouraging, and I slowly started putting the bits and pieces together into something that almost vaguely resembled a swimming human, as opposed to a drowning orangutan having a nervous breakdown. I finally reached the point where I could toss the flippers aside and actually swim freestyle from one end of the lap pool to the other. I was almost there! Or, maybe not.

Back to six weeks before the tri, when I was displaying all of the swimming acumen of your average boat anchor, minus the handy winch to drag my sorry butt back out of the depths. What happened? Well, if you've ever raced at all, you probably already know. The demons had me. Those mental demons we all face eventually when we try to push ourselves past our comfort zone. They had me by the neck and were shaking me like a puppy with a new chew toy. Despite all of my work in the lap pool, when I headed down to Centennial Beach for the first time, I was still afraid to go into the deep end! How was I going to complete a triathlon if I couldn't get through the swim route?

This is where the coaches at ET really came through for me in my darkest hour. Coach Steve and Coach Patty, and especially Coach Joe, saw the mental train wreck I was becoming, and they put together a game plan to get me to race day. They got me into that deep end, swimming with me and helping me to gain confidence. Coach Joe spent a full hour with me just showing me the right way to tread water, to float on my back, and other ways to get my wind back in the deep water. I had never realized that I could relax and get some energy back, without automatically sinking to the bottom! That one extra hour with Joe was the turning point in my battle with the demons, but I still had work to do. But with the help of the Monday night coached swim sessions at Centennial, I became much more comfortable swimming with other people in the deep end, getting bumped in the water, and taking the occasional wave in the face without feeling the urge to panic.

Race day was almost anti-climactic, in terms of nerves. I couldn't believe how calm I was approaching the water. Perhaps that group of a dozen or so ET athletes chanting my name at the water's edge had something to do with it? Not one of them was competing in this race (the always popular Pleasant Prairie race was the following weekend), and yet here they were, cheering me on. That was a special moment for me. Embarrassing as hell, yes, but also special. The ET family was out in full force, as usual, showing support to the team members doing the race. Rich K and Jen M were also competing, and also as usual they had spectacular races. And even they managed to cheer me on as I started the run course, and were there at the end to congratulate me on my first triathlon. It seemed like I heard people cheering for me at every stage of the event, and that really helped me to get through it (at one point, I wondered how the heck I could still hear Patty cheering from the far end of the pool, but I did!). As I sprinted for the finish line, I had only two thoughts in my head: 1) don't puke on the girl removing my timing chip, and 2) I am so glad I did this! I am finally one of those triathletes, but even better, I finally faced my demons and won.

Getting Back to the Basics: Healthy Eating

By Laurie Schubert
PhD RD LDN
Team Dietitian

It's the new year, and all of last year's dietary transgressions must be overcome! Sound familiar? It's so easy to let the holidays take over our eating habits as once-a-year treats appear in our homes and offices. Now it's time to regain control and get back into healthy eating. Since goal setting has been covered in Coach's Corner, I'm going to focus on the basics of healthy eating, both healthy habits and a healthy diet.
Healthy Habits

1. Eat on a regular schedule, beginning with breakfast. A recent article indicates that eating regularly increases our metabolic rate.[i] Our daily feeding pattern regulates liver proteins that directly affect our metabolism. Skipping meals causes a dip in the metabolic rate. If you get into a long-term habit of skipping meals, your metabolism is consistently depressed. Missing breakfast is particularly problematic, leading to flagging energy and concentration in the morning and consistent overeating later in the day.[ii] Additional benefits of eating regularly include improved strength and endurance, better concentration, and a consistent supply of energy and nutrients to support optimal functioning all day long.
2. Eat in a thoughtful manner. Think about how much you eat and what you eat. Consider hunger on a scale of 1 to 10, with 1 being ravenously starving, and 10 being the post-Thanksgiving meal food coma. Plan to eat when you're a little hungry, around a 3 on the scale. Eat slowly, enjoying your food. Stop eating when you're not hungry, but not stuffed, around a 7 or 8. This deliberate approach curbs overindulgence and promotes maintenance of a healthy weight. Also, think carefully about treats. Do you really need one? And what will you have? Contemplate a small portion of a higher quality treat over a larger portion of a lower quality version. An effective way to promote mindful eating is to always eat at a table. Avoid eating in front of the TV, at the desk, while reading, or in the car. This allows you to concentrate on the flavors and textures of the food, noticing your hunger levels along the way.
3. Get reacquainted with normal portion sizes. Spend a day measuring out cereal with a measuring cup, pouring beverages into a cup of known size, and squeezing mustard into a measuring spoon before adding it to a sandwich. Don't forget to consider the dishes you use every day. Figure out what a normal portion size looks like on your plates, in the reusable plastic tubs you take for lunch, and in your favorite prepackaged foods. You only have to do this a couple of times to know which glass to reach for in the morning or how much peanut butter to spread on your sandwich. As an added benefit, you know how many servings are really in that package of chips! How do you know what a portion is? Check the Nutrition Facts panel on processed foods. Portions of whole foods are listed below.

Healthy Diets

1. Select lean meats and beans as protein sources.[iii] That fresh sausage tastes great, but it shouldn't be an every day menu item. Instead choose leaner cuts of meat and prepare them well. Not into cooking? There are options for you in the frozen aisle and at the deli counter. Pick up a rotisserie chicken, and then discard the skin and fat. Often these come with various herbs and in a low sodium version. Love to cook? The cuts of meat, fish and fowl available in the Chicagoland area are immeasurable. For vegetarians or carnivores expanding their horizons, a mix of beans and whole grains throughout the day can provide complete protein with the extra benefit of fiber. Portion sizes: 1 ounce cooked meat or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon nut butter, ½ ounce (1/4 cup) nuts. Portions/day: 5-6.
2. Be whole. Make at least half of your grains whole grains. Whole grains are excellent sources of fiber, vitamins and minerals. Refined grains lose those valuable commodities, and only a small fraction of the native nutrients are added back as enrichment. How can you tell if your product is made of whole grains? These days, manufacturers trumpet that information from the front of the package, but the best way is to check the ingredient list. It should contain the words "whole wheat" or "whole grain." There are several other grains available in local stores, including barley, quinoa, brown rice, oats, buckwheat, and millet. Portion sizes: 1 1-ounce slice bread, 1 cup cereal, ½ cup cooked grain. Portions/day: 6-11.
3. Choose healthy fats. An easy shortcut: healthy fats are usually liquid at room temperature. Focus on plant-based oils such as olive, canola, or vegetable. Fats that are solid at room temperature, such as butter, shortening, and most animal fats, should be limited. Of course, there are exceptions to this rule. Nuts, nut butters and avocados contain healthy fats, as do some butter-type spreads, even though they are solid at room temperature. Also, limit the quantity of fat used when cooking and added at the table. Sauté foods in a teaspoon of oil, not a couple of tablespoons. Avoid trans fats by choosing whole foods or processed foods showing 0 grams of trans fats in the Nutrition Facts panel. Portion size: 1 teaspoon oil, butter, or butter-type spread, 2 tablespoons nut butter, 1 ounce nuts, ½ avocado. Portions/day: 5-7.
4. Consume low fat dairy or a comparable substitute. Dairy is an excellent source of calcium, vitamin D, potassium, protein, and at least six other vitamins and minerals. Most of these are available through other foods, but calcium and vitamin D are more difficult to get in the required amounts. Substitute fortified soymilk or orange juice to gain these nutrients if dairy isn't an option. Other sources of calcium include fortified cereals, dark leafy greens, black beans, and canned fish with bones (think sardines). Vitamin D can be made in the skin with sunlight, or found through fortified foods and some mushrooms. Portion size: 1 cup milk, fortified soymilk, orange juice, or yogurt, 1 ½ ounces cheese. Sorry! Ice cream doesn't count. Portions/day: 3.
5. Don't forget the fruits and vegetables. This is an area that nearly everyone can improve on! Consider trying a new fruit or vegetable. Why? There are hundreds of options in every store and ethnic groceries only expand the selection, dozens of preparations for fruits and vegetables, and seasonal variation. Work toward consuming a variety of colors, particularly dark green and orange, every day. Fruit often comes in its own packaging, and there are pre-cut and microwavable fruit and vegetable options for people on the go. Portion size: 1 cup raw or cooked fruit or vegetable, 8 ounces 100% juice, 2 cups leafy vegetables, ½ cup dried fruit. Portions/day: 5-9.

The amounts listed above are for a normal, healthy person, not an athlete. Athletes often require more calories, so the number of servings increases proportionately. If you need assistance with eating to support your athletic pursuits, setting a race day nutrition plan, or getting nutrition therapy for a medical issue, give me a call! I'll help you match your needs with your food preferences so you can reach your goals.

---

Laurie Schubert is the Team Dietitian at EXPERIENCETriathlon. She specializes in working with clients to meet nutritional needs and goals within the boundaries of food preferences, cooking ability, medical limitations, and budget. She has a particular interest in sports nutrition, but gets personal satisfaction from encouraging people in weight loss, finding the right meal plan for a diabetic, and watching young children learn to enjoy a variety of foods. Click here to learn more about ET Nutrition programs.

---

[i] Vollmers C, Gilla, S, DiTacchioa, L, Pulivarthya, SR, Lea, HD, and Panda, S. Time of feeding and the intrinsic circadian clock drive rhythms in hepatic gene expression.
PNAS. 2009;106(50):21453-21458.
[ii] Schlundt, DG, Hill, JO, Sbrocco, T, Pope-Cordle, J, Sharp, T. The role of breakfast in the treatment of obesity: a randomized clinical trial. Am J Clin Nutr l992;55:645-651.
[iii] 2005 Dietary Guidelines for Americans. United States Department of Agriculture, mypyramid.gov, Dietary Guidelines. Available at: http://www.mypyramid.gov/guidelines/index.html. Accessed on December 23, 2009.

ET Youth Triathlon Training Camp - Naperville - Summer 2010

Enjoy the photo set on our ET Facebook fan page!