Swim-Bike-Run of Kentucky coming soon!

Lexington will soon have its very own Triathlon Training Center and Retail Store!  Please check out the website:  http://www.swimbikerunky.com  

Eric will be the new Director of Operations at the center, while continuing to coach his athletes.  I will also be involved with the store hosting workshops, seminars, education sessions, lactate testing, etc.  I am really looking forward to working with Sam and Noelle Dick, owners of Swim-Bike-Run of Kentucky.  The center will offer: computrainers classes, endless pool sessions, lactate testing, gate analysis, stroke analysis, custom bike fit, and all of your retail needs for endurance sports.  Please take a moment to fill out the survey on the website so the store will be able to better serve your needs.  Sorry it has been a while since I have blogged!  Mideast Multisport athletes had an AWESOME year. More posts to follow soon on our fabulous year!

Thanks,

Coach Beth

Mideast Multisport Athletes: Race Results

So our athletes have been racing all over the place during the last month and a half. So far our athletes have competed in the Heart and Sole Triathlon in KY, St. Anthony’s Triathlon, Flying Pig Half Marathon (Cincy, OH), Max Performance Sprint Triathlon and Memphis in May Triathlon.  Mideast athletes have had GREAT results!

Heart and Sole Triathlon: We had a large number of athletes competing, including Tony, Rosie, Dell, Ken, Sam, Eric, Tyson, Ben, Eric, Sean, Rodney and myself, so we had a great showing at the event.  The weather for the day was a bit cool, but it turned out to be a great day! This was a 400 meter pool swim, 15 mile bike, and a 3.1 mile run on a cross country course (that was not easy).  It was a time trial start and athletes started about 15 seconds apart.  The bike course was rolling, and the run was on grass andwas difficult!  Mideast has a great showing at the race!  We ended up with First place overall male, as well as 4th-7thplace overall. Tony White had the overall win, with a very impressive swim, bike and run split. Rosie H. ended up winning her age group, and will now be heading to age group nationals. Sam Dick also had a most impressive race, winning his age group.  I finished 1st place overall female, so Mideast Multisport took the overall in the men’s and the women’s overall.  Full results can be found at: http://www.headfirstperformance.com/Results/09H&S.htm

Like I said, a great day for Mideast Multisport!

Some of the Mideast Multisport Studs!

Sam Dick and George VanMeter

Tyson and Eric acting silly!

Next up on the list is St. Anthony’s triathlon,or should I say bike/run. Race morning was really windy and the waves were really kicking in the Tampa Bay.  The Race Director, Philip Lahaye, made the call at about 5:30am to cancel the swim for all age groupers.  The pros were still going to do the swim, and the age group race would turn into a bike/run time trial start based on our race number.  I knew that taking the swim out would hurt my chances of making top 20 in elite amateur, but that was okay. I think that the race committee made the right choice for sure!  Competing at St. Anthony’s was Eric, Tony and myself.  Eric and I both had good races, andalmost had the exact same run time. There was a TON of DRAFTING going on in the elite amateur race, which really pissed me off. Due to the time trial start, there were packs of 20 guys all riding together, which really skewed the results. The female elite amateurs were bad too, but maybe they were in packs of 5 to 10. I can honestly say when that kindof stuff happens, racing is no longer fun. When people are cheating, that is where I draw the line. So that was kindof a bummer. But I was happy with my results and ran much faster this year than last year. Tony had a solid swim and bike, and decided to call it after he had some major problems breathing after mile 1 on the run. Since that time, he has been checked out by a dr. to confirm that everything was okay.  The swim was really rough out there and I congratulate him for fighting through the rough conditions!

Eric and I

Ann and I

Next up: Flying Pig Half Marathon. Tony White and I competed this year, and the weather was perfect!  There was some water on the ground at the start, but it did not rain and the weather was cool, so perfect conditions!  We both had amazing races! I had a 3 minute PR from the year before (my time was 1:33:42), and Tony had a PR, with a time of 1:14:47. Tony ended up with a 7th place overall finish!  It was a great race, and we both had great times!

On the same day, Eric, Tyson, Sean and Ben competed in the Max Performance Triathlon.  Full results can be viewed at:

http://www.headfirstperformance.com/Results/09Max4.htm

Sean ended up 2nd place overall and Ben ended up 3rd place overall, great showing guys!  Tyson had a strong showing, and even with major bike technical difficulty, Eric managed to still win his age group!  Another geat day for Mideast Athletes!

And Finally, Memphis in May Triathlon

We had another great showing at the Memphis in May Triathlon. Athletes competing there were Tony, Ben, Sam, Rosie, Ken, Susan and myself.  It was really, really WINDY and cold race morning.  The age groupers went first, and then the pro’s raced after the age groupers. Dave Kuendig and Tony White competed in the Pro Race.  Everyone had a great race!!! Ben and Sam had HUGE PR’s for the day, and Rosie, Ken andSusan raced really strong. I also had a PR, with my fastest time ever at this race, and for any Olympic distance event for that matter.  Dave andTony bothhad great races.  Tony ended up with a 4th place overall in the pro race, and won his first paycheck as a pro! He had  PR for the run course, and really did well given the condition.  You can check out his full race report at:

http://tony-white.blogspot.com/

Next up: Tyson, Rodney, Eric and I are competing in the American Triple T, which is basically an Ironman over three days and four races.  I will have another race report up after the race.  Here is the website if you want to check it out:

http://www.americantriple-t.com/ohio/ohio.html

Here are some pictures from Memphis in May Triathlon

Tony Exiting the water

Tony starting the run

Tony with the ladies afterwards

T-Bird and I post race!

FREE Triathlon Clinic Hosted by Mideast Multisport

Are you new to Triathlons?  Are you interested in finding out the basics of this sport and why so many people love it?  Well you are in luck! The coaches of Mideast Multisport will be teaming up with the Susan Bradley-Cox Tri for Sight Triathlon/Duathlon to bring a FREE triathlon clinic that is open to anyone! This is a USAT sanctioned clinic, and will be held on Saturday, June 20th from 12pm-3pm at the Lancaster Aquatic Center at the University of  Kentucky.  Here are the topics that we will be covering: -Training/Racing strategies, Transition set-up, Nutrition and Hydration Basics, Race Day Preparation, Useful bike tips, Stroke Clinic (athletes will not be getting in the pool this year, demonstration only) and a Question/Answer session. There will be free parking for the event on Complex Drive, which runs between the dorms and the Lancaster Aquatic Center. For more information about this FREE clinic and to find out how to attend, please visit: http://www.triforsight.com/free-triathlon-clinic/

Did I mention that all participants will receive a FREE 12-week training program that will prepare you for the Tri for Sight Triathlon/Duathlon! If you want to reserve your spot, please send an email to bethatnip@yahoo.com by Friday, June 19th. I hope to see you at the clinic! 

Periodization Workshop this Thursday

I will be spending about 30 minutes this Thursday (2/19) talking about periodization and planning your race season at the Bluegrass Triathlon Club meeting, which will be taking place on Ashland Ave across the street from John’s Run/Walk Shop.  I will be speaking from 6:30pm – 7:00pm and will stay around to answer any additional questions.  Please visit the Bluegrass Triathlon Club website for more details: www.bgtriclub.com 

Bluegrass Triathlon Club

Hope to see you guys there!

Congrats to Mideast Multisport Athlete Ron Shashy!

I wanted to say congrats to athlete Ron Shashy for having an amazing race in yesterday’s Mercedes Marathon in Birmingham, AL. Shashy ran an unbelievable 3:00:29, which is a PR of about 6 minutes.  What a fantastic race!!! I am still waiting for the official results to post so that we can find out how Shashy did in his age group and overall. Nice job Shashy!!!

Running in the heat sucks!

I am back after a long time off of blogging. But since my workout today was so difficult, I could not resist putting up a blog. 

It has recently turned very hot in Lexington, KY this week.  I knew today was going to be hot, but I just did not realized how hot is was really going to be. Dave Kuendig, Eric and I went over to the UK arboretum to do repeats in the woods, which thankfully was shaded.  I ran about 14 minutes of warm up, and then started my first repeat. The workout was 1 x 2 mile, 3 minutes rest, 2 x 1 mile, 2 minutes rest after each, 4 x .5 mile with 1 minute rest after each.  I successfully did the 2 mile run, but made the mistake of running with Eric who is much faster than me.  We did the first half of the 2 miles at a 6:30 pace, which is fast for me.  It took us 13:30 for the two mile, which was a good time, but too fast, I knew I was going to die, and I did!  The first mile repeat was ok, 7:02 pace, then the second one was 7:29-kicked my butt!  I decided to skip the first .5 mile repeat since I was having so much difficulty breathing and my legs were not firing anymore.  I did the three  x .5 mile run in: 3:41, 3;36, 3:27, which is not bad since is was the end of the workout!  Oh, did I forget to say it was hot? 92 degrees to be exact!  Thank God we were in the shade. I did take water and Gatorade with me so that I could at least have something to drink.  I was smoked after the run. We had about a 10 minutes job back to UK, and even that was difficult.  Dave and Eric did a great job on their run.  This is my first workout in the heat, but I am racing next weekend and it is supposed to be hot. I am also training for Whirlpool Steelhead 70.3 race in August and I heard the run will be hot with no shade, so today was good practice for the hot part.  Lesson learned from today: Do not try to keep up with Eric!  The 2-miler killed me!

Final note of the day: Tony White, of Mideast Multisport, is competing in the World Championships in Canada tomorrow.  You can view live video and results at www.triathlon.org  Please go check out the page!  We wish him the best of luck!  Until next time,

Beth Atnip, MS, NSCA-CPT, USAT Level 1 Triathlon Coach

The Plan: Rocket City Marathon….for now!

Well, my tri season is over and I sat down and thought about what I wanted to accomplish next year.  I also considered what I thought would help me the most in reaching those goals and below will be a recap of what I have come up with.

Following my first Ironman (Florida in 2005), I basically took the next 6 months off anything remotely competitive and followed that up with a 2006 in which I only participated in 5 road cycling races.  No, I wasn’t injured, I was unmotivated and lazy and I don’t want that to happen again, so I have to get going.  So far I have been able to maintain some sort of fitness and luckily I have been injury free and feeling good (all things considered).  Because of this, and the other factors that I will explain shortly, I have decided to at least put together a plan to follow and try to get myself ready for the Rocket City marathon in Huntsville, AL.

At this point, you may be asking yourself (or someone sitting close by) one question.  Is this guy insane for trying to come back from the Ironman and start training for a marathon?  Well let me present my other reasons for wanting to run this race. 

First and foremost, my younger brother has signed up for a marathon class at Ball State University and the class culminates with the running this marathon.  This will be his first marathon and as far as the last time I talked to him, he was really excited.  It will be a great experience to be able to share this excitement with my brother.  I hope that he has a better first marathon experience than I did and I think that he will because he is going in with realistic expectations (unlike myself, but that is totally different blog topic).

Secondly, I want to erase that only other open marathon experience from my mind.  I struggled to a time that I thought that I could run with my eyes closed, but I wasn’t prepared for the mental wars that one has to fight with oneself during the marathon.  I have gone through these both in the marathon and now in both of the Ironmans that I have finished.  At this point, I would have to say that I am better prepared to deal with the mental struggles……but not immune to them.

Finally, I have preliminary plans of training to complete two Iron-distance races next summer.  Obviously, this depends on many things from funds to health, but right now I am thinking that I want to do two next year.  Because of this idea, I want to see how much and how quickly I can handle training after an Ironman so this is what I have decided to do in order to test myself.  I would say that the race and the training for an open marathon are more intense and harder on the body than the training that I was doing for the Ironman, so if my body can hold up through this, then I think that I should be able to come back from an Ironman in August for another in November.

Well, here’s too testing your limits and setting your sights on next year.  And oh, by they way, after the marathon, I will be taking a month of rest and relaxation……until my new road bike comes in and I get the itch to ride it.

Jeff

Tips for a Safe and Enjoyable Winter Cycling Season!

Now that the weather is starting to turn bad (cold weather, snow, winter-mix, ice, etc.) it is important to be safe when you are on the roads.  Most of us do not have the luxury of riding during the day when the temperature is nice and the sun is out.  Most of us have to cram in a ride before work, during the early hours of the morning, or after work when it is starting to get dark and cold outside.  As a fellow commuter, and a wife of a cyclist that goes out when it is still dark outside, I worry about all of the bad things that can happen to us while on our bikes.  But there are a few key things that we can do in order to make our rides safer and give our significant others a small peace of mind.

 

When you are riding early in the morning or late at night, it is important to have proper gear. Reflective clothing is a must so that others can see you and are aware of where you are at all times.  In addition to reflective clothing, it is also important to wear brighter colors so that you are even more visible to motorists.  Next, you should have two lights on your bike (one rear light at a minimum).  On the back of your bike, you should have a light that has the ability to blink.  The blinking light can be seen from a good distance away and can catch the eye of a motorist.  Additionally, you should have another light in the front.  Some people will buy a light just so other motorists can see them, but others will buy a light that will allow them to see where they are going. One light that I would recommend is the NiteRider Road Rat, which has a 6 Volt Halogen light that is bright as hell!  The only downside to this light is that is has an external battery back that will have to hang on your bike. But in my opinion, a little extra weight is far better than being hit by a car. 

 

Another tip for safe riding in the winter is to watch the weather and know what is in store for you before you go on your ride.  Planning ahead can make for a better ride and a happy cyclist. One thing to watch for is ice on the roadways and bridges. This is not only dangerous for you, the cyclist, but is also a hazard for motorists which can be your worst nightmare.  Remember that even though the roads may be dry around your house, they might not be in more remote areas that have dense tree coverage.  I have been on several rides where I have come across patches of ice when I was not expecting it at all.  Sometimes the shadows of the trees can camouflage ice and make for a bad spill on your bike.  If you come across ice patches on the road, slow your speed and use extra caution.  Watch for motorists and make sure you have plenty of space between you and your riding buddy. 

 

Finally, having the proper cycling gear for winter riding is a must! As most of us have experienced, our feet, hands and face are usually what suffers the most on a cold, windy ride.  Some essentials to stay warm on the worst of days include: base layer (Craft is a good brand),  good pair of cycling tights (running tights can also be used, but sometimes are a little on the thin side), something to cover your ears/head/face (Pearl Izumi makes some good stuff), toe covers and booties to go over your cycling shoes, wind blocking gloves (Gore and Pearl Izumi have some really nice gloves), long sleeve jersey, and a wind blocking jacket or vest. Craft, Pearl Izumi and Gore make up most of my cycling wardrobe and I have been very pleased with the quality and durability of these items.  Additionally, having knee warmers, arm warmers and a thin pair of base layer gloves are nice because you can take these on and off as you please without having to make a whole wardrobe change.  A final item that is nice to have, especially if you are commuting, is a rain suit, which is basically water resistant jacket and pants that you can use on the bike and will keep you dry.

 

Winter riding can be both enjoyable and safe!  Please make sure that you are taking the right precautions when you hit the road this winter.  Remember that you might have to give your bike a few additional “baths” during the winter due to the salt and road gunk.  Try to avoid going out if conditions are questionable, and remember ALWAYS wear your helmet.  Happy Winter Riding!!!

 

Until Next Time,

Beth Atnip

Mideast Multisport is about to get a brand new bike.

Well that is what this all feels like.  I feel like this process has taken some time to get off the ground (ok more than a lot), but it feels like we are about to get a new bike.  And for you triathletes and/or roadies, I don’t mean that all new carbon bike – stepping up from an aluminum frame.  I am talking about being that kid that finally gets to take the training wheels off and finally ride away on two wheels.

I hope that Mideast Multisport is as enjoyable for everyone (athletes and coaches) as riding bikes has been for me over the last 22 (ish) years that I’ve been staying upright.

If you’re here and reading this really early, then this might be the first information about Mideast Multisport that has hit the internet.  Go checkout: www.mideastmultisport.com  it should be there soon enough (if it’s not there yet!)