'Twas the Morning of Red Hills

Red Hills Triathlon, one of the toughest sprint distance races in Florida, is coming up this weekend. Here's a little ditty to get you excited for the race, if you aren't already.

‘Twas the Morning of Red Hills

(With apologies to Clement Clarke Moore)

‘Twas the morning of Red Hills, when all through the house,
A triathlete was stirring, amid the snores of her spouse;

The wetsuit was waiting by the front door with care,
Anticipating the swim in the brisk morning air;

Racing flats safely nestled in the trusty transition bag,
To avoid the mischievous dog’s predictable snag;

Faithful bike numbered and ready to race,
First-class tri at home, no need for a bike case;

Aero helmet packed despite aforementioned spouse’s chatter,
It looks goofy but shaves time and guards my gray matter.

Most important of all is the precious head lamp,
To light the way for the elaborate decamp.

Get to the race course while the morning is dark,

And quickly in line for the age-revealing body mark;

Mind your space setting up your transition,

Competitors may not possess a neighborly disposition.

Make sure to thank the volunteers throughout the course,
And the awesome Kathy McDaris and colleagues from the force.

Once the race begins triathletes will fly,
Let’s cross our fingers that the fates do comply;

And keep all racers safe and sound,
Free to exert, compete and astound.

Family and friends will catch quite a show at Lake Hall,
This sport is a thrill- come one, come all!  

Good luck to all competitors! Have fun out there!

A few questions with Jillian Heddaeus

Jillian Heddaeus has quickly become one of Tallahassee's best runners and triathletes. Lately, Heddaeus has been tearing it up on the local road running circuit. She finished third overall at last weekend's Red Fox Trot, seventh at the muddy Bradley's 15K, and fifth at the 10 Mile Challenge. Jillian finished 6th in her age group at Ironman 70.3 Panama on February 16^th, a race she has competed in since its inception.

Heddaeus balances a full time career, puts in time as a gymnastics coach, inspires young athletes to take up running, and somehow finds time to train and race. Until recently, she served on the Board of Directors for the Gulf Winds Triathlon Club. Here is a little more about this energetic and humble athlete.

SG: What sports did you do growing up? How did you get involved with triathlons?

JH: I was very active as a child and was involved in several sports. My primary childhood sports were gymnastics and then soccer in high school. 

I started running as my primary form of exercise in 2008 and participating in local 5k's. I wanted more of a challenge and triathlons seemed like the next "logical" step.

SG: What was your first race?

JH: My first triathlon was in the summer of 2009, part of the Jacksonville race series.  

SG. What is your favorite race? What races are on your bucket list?

JH: Ironman 70.3 Panama. I was born and raised in Panama, so I will always be partial to this one. February 2014 will be the third and final year the race is held in Panama. Participating in all three years has been a wonderful experience. I am hoping 70.3 St. Croix is next. 

SG: How do you balance work, training, and social time?

JH: Between work, coaching gymnastics in the evenings and training, it makes for a long day.  I enjoy each part of what I do every day and try to balance it all as best as I can. 

SG:  Who has inspired you or served as a mentor?

JH: My father, who knows what it takes to be a competitive cyclist. My mother, who reminds me to have fun with it.

SG: What advice or words of wisdom would you give to a beginner triathlete?

JH: Have fun with it!

Jillian finished 6th in her age group at Ironman Panama 70.3 this past February. 

Stepping Stones to a Successful 2014

What are your biggest dreams for the year? Don’t hold back, don’t think rationally. If life worked out perfectly for the next year, what would it look like? What would you have, do, see, and feel if you had a fairy godmother that could make all your dreams come true?

Taking the time to write these dreams down makes them real. You don’t need a fancy journal or your ten year old daughter’s diary. Use your Training Peaks account, tablet, or closest Post-It note. List as many races, places, feelings, and experiences as you can. Want to win your age group at Red Hills? Put it on there, even if you finished at the bottom of it last year. What puts a smile on your face when you think about it happening? A summer trip with the family? Write it down. Put down at least a couple of dreams for each part of your life: family, career, and sport are good places to start.

It might not be the most organized way to keep track of your goals, but it'll work!

Obviously, goals and dreams are different entities. Accomplishing dreams depends on a multitude of factors, many that are outside of your control. You may have dreams of winning Kona, but if you just started swimming a couple of years ago, that may not be a realistic goal.

Think of goals as stepping stones for your dreams. They give you something tangible to achieve that is within your control. On another piece of paper, write down three goals to work towards in three different areas of your life. Again, these should be a little more realistic than your dreams.

Once you’ve identified your goals, think about how you will set out to achieve them. Don’t overwhelm yourself. Pin down four to five steps that will set you up for success. If running under 24 minutes at Red Hills is your goal, perhaps your steps would be achieving specific pace milestones on the track, getting stronger on the bike, doing hill workouts to prepare you for the hilly bike and run course, or increasing the amount of running you do off the bike in training. Specificity is key here.

Lastly, why are these goals important to you? Is it a challenge you want to meet? Do you want to beat a fellow competitor? Maybe it’s to set a good example for your children. Write these down too. When your motivation wanes, as it does for everyone, reminding yourself of why these goals are important to you may give you the push you need to get going.

Now that you’ve laid the base deciding how you’re going to achieve your goals and dreams for the year, think about barriers that may stand in your way. What obstacles and challenges do you foresee? One challenge to winning your age group at Red Hills could be lack of confidence in open water swimming. By acknowledging what could hold you back, you are setting up an automatic goal. How will you become more confident in open water?

As most of us know, the best part of achieving a goal is the reward we give ourselves afterwards. What are some treats you can give yourself when you accomplish your steps and goals? Just like rewarding children for positive behavior, set up rewards for yourself when you meet a goal. It could be something as small as going out for frozen yogurt if you complete all your scheduled workouts for the week. Or a new pair of running shorts after you finish your first 10K.

One of my favorite treats!

Keeping your dreams, goals, stepping stones, and rewards visible will serve as a constant reminder of what is important to you. Some people like writing about them on social media, as it keeps them accountable to others. Some like to post them on their refrigerator or bathroom mirror, so they are frequently reminded of what they want to achieve. Find what works for you and take action. 

Reflecting on 2013 can help you plan for 2014

The end of the first month of 2014 is near. How many of you have kept your New Year’s resolutions? How many of you even remember what they were? I find it is easy for these dreams and aspirations of better health, increased fitness, balanced personal life, etc. to fall by the way side. January is a hard month to make changes. The days are short, the temperatures are cool; who wants to go to the gym after work when it will be dark when they leave? And a warm plate of macaroni and cheese is so much more comforting on a chilly winter’s night than a salad and lean protein.

yes please!

Still, I am a big believer in setting goals. And the hype and freshness of a new calendar year provides a good opportunity to take the time to identify what I want to focus on in the upcoming months. To start this process, I like to think back about the previous year. What goals got marked as “achieved” and which ones fell in to the “not quite there” category? It’s okay to not have met all your goals for the year. If you did achieve all you set out to accomplish, maybe you didn’t dream big enough?

Besides just marking “completed” or “not completed” on what you planned in 2013, think about what brought you happiness, stress, disappointment, fulfillment, etc. Maybe you didn’t get that marathon PR you were hoping for, but you made a good friend while training for it. Or maybe you did get the PR, but you were so stressed about the race, you failed to acknowledge your accomplishment. Remember, we can learn from both our successes and disappointments (maybe even more from our disappointments).

Did anything surprise you during the year, whether in sports, professionally, or personally? Perhaps the Sunday dinners at your in laws that you used to dread have become a treasured time to spend with family. Or maybe those extra running miles you logged didn’t lead to any improvements in your running times. Write both the positive and negatives down, as both can shape your plans for 2014.

Lastly, take time to acknowledge what you are grateful for. Whether it’s the Bubble at Myers Park, which allows us to swim when it’s cold enough to snow, or the spouse who runs the vacuum while you’re out riding your bike, be sure to show your appreciation.

It may be hard to breathe in here, but at least it lets us swim on cold mornings

Successful Multitasker AJ Rhodes

Like many triathletes, AJ Rhodes is a driven athlete, student, and professional, managing to be successful in all aspects of his life. The first Tallahassee finisher at this year’s Tri the Rez, Rhodes finds time for high quality training while working full time and pursuing his studies at Florida State. How is he able to coordinate his busy schedule?

“Efficiency and planning” Rhodes states. “Trading volume for intensity. Every workout has purpose. Just as in a single workout you have a pattern of work and rest, so it is in a day, week, month, semiannually, annually, etc. There are times of the year when things are really structured, and there are times of the year when it's just like ‘go out and do whatever you feel like.’”

Rhodes believes taking the time to exercise each day makes him a more productive person. “Getting in my workout helps me to blow off steam and I am a firm believer that it actually makes me more focused throughout the day” he states.

Focusing mostly on team sports in high school, Rhodes did not discover triathlon until college.  He started swimming to keep in shape for surfing. He discovered triathlon after a friend told him about training for Red Hills exclusively at the Leach Center.  “I scored a used bike off a guy in Havana, signed up for my first tri (Beach Blast Olympic, 2009) and have been hooked ever since,” Rhodes remembers.

Rhodes counts Red Hills and Six Gap Century as his favorite races. He’s hoping Augusta 70.3 and Six Gap will one day be held on different dates, as he’s always wanted to do Augusta, but chooses Six Gap instead.

Due to his full schedule, Rhodes prefers shorter workouts with a focus on intensity. He’s also noticed that “inserting intensity seems to make the time go by faster, especially on the bike trainer or treadmill.” He counts running as his weakness, but feels he thrives in hectic situations.

Rhodes has several words of wisdom for those new to the sport, among them “don't get overwhelmed by gear; the most important thing is the engine. Prioritize rest as much as workouts. Figure out why you train and race. Actually write it down.”

All in all, Rhodes hopes to continue to enjoy training and racing and not get burned out. “I think everybody should spend time each week doing something they enjoy and that brings fulfillment, even if it doesn’t come to anything but that. It could be photography, writing/blogging, cooking, playing music, reading, woodworking, hiking, web design, etc. That's not to say that setting goals is not useful or laudable, just that achieving goals is much more fulfilling if the process is enjoyable. If it is not that, then we need to step back and reevaluate why we are doing ‘fill in the blank.’” 

Gift ideas for the multisporter

If only it were that easy! Unfortunately, there's a little bit of work involved if you want to cross the finish line. Maybe you can put some of these gift ideas on your wish list this holiday season. 

For those cold winter rides, your cyclist will probably appreciate a warm pair of gloves. Louis Garneau’s Shield gloves will keep their fingers toasty because they are waterproof, insulated, and fitted with a neoprene cuff to keep cold air out.

Help protect your loved one’s noggin while giving them an edge on their competition by giving them Rudy Project’s newest time trial helmet, the Wing57. Features include a removable visor, a dorsal ridge to help with head and side winds, a new ventilation system that helps air flow and reduces drag, and an array of colors.

Super Sweet, huh? 

A shell offers protection from the elements, but is lightweight and rolls up to easily fit in a jersey pocket when the temperatures start to rise. Mizuno’s Imperalite Performance Shell comes in reflective green, perfect for those dimly light early morning rides.

Does your runner or triathlete go from the trails to car pool to the grocery store? Give her something she can wear all morning long. Oiselle’s Stripey Long Sleeve Scoop Neck Top comes in several colors and can be worn while you’re running, literally or figuratively.

For the triathlete hoping to make improvements in 2014, consider giving them an account on Training Peaks. Especially good for those data-junkies, Training Peaks is an online tool that allows you to monitor, analyze, and plan your nutrition and training. You can use it to track your own workouts or sign up for training programs through one of the Training Peaks Personal Coaches.

If they prefer to keep an old school, handwritten training log, check out Believe I Am by professional runners Lauren Fleshman and Ro McGettigan. It is chock full of goal setting exercises and inspirational messages, and has plenty of room for writing about key workouts and races. 

For most triathletes, the greatest source of stress on race day is the swim. Those looking to gain confidence on the swim and lower their times may want to utilize a snorkel, like the Freestyle Snorkel by Finis, in some of their workouts. The snorkel allows the swimmer to concentrate on their technique, as they are not distracted by having to breathe. It can also help develop their lungs, as they have to breathe through a small tube, which is a challenge on hard sets.

I love my snorkel!

Looking for stocking stuffer ideas? Gift cards to local bike and run shops are always appreciated, as are those for massages and yoga classes. I don’t know a triathlete who doesn’t like to eat, so maybe a copy of Feed Zone Cookbook, full of healthy and quick recipes, might be a nice surprise. There are also few triathletes out there who don’t use an MP3 device for some of their training. Maybe they’d like a new set of earbuds?

Hopefully these suggestions will help you whittle down your shopping list. Let me know if you have any other ideas for the multisporter in your life. 

The "Take it Easy" Season

Off season, out season, transition period, dream season. Whatever you want to call it, this is the time when most multisporters should be taking it easy. If you follow the traditional Florida triathlon race calendar, you probably began racing in late March and finished sometime in the fall. There were over ten races on the Gulf Winds Triathlon Club’s Grand Prix schedule for this year. Some members participated in close to all races; that is a lot of training, traveling, and racing.

It can be hard for those of us who are accustomed to days structured around workouts, training goals, early bedtimes and alarm clocks, to not have a race on the near horizon. When we are so used to going after the carrot at the end of the stick, once we’ve reached it, what do we do?

I’m a big believer in taking a moment to enjoy the carrot and think about the journey that led me to it. And this is best done a couple of weeks after my last race of the season, when the transition bag is in the closet for good, the race kit has been washed and put away, and the racing flats are in the donation pile.

This mental and physical break is important for me to take after my last race of the year. While I still enjoy exercising for the stress relief and physical well-being, I’m not concerned with splits, paces, or times. It’s more exercise than training.

I use this down time to look back on my training and racing from the past year. And not just what went well and what didn’t, but the specifics of the year. In racing: what were my strengths and weaknesses compared to my competitors, how was my mental game, what races did I enjoy or would rather not go back to? I take stock of my equipment. Is it time to get a new bike or maybe this is the year to get race wheels? Workouts and training sessions are also evaluated: did I find a good balance of tempo sessions and speed work, how was my strength on the bike? Hopefully, you have a coach or trusted training partner you can go through these questions with, someone objective who can be honest with you.

Once the yearly evaluation is complete, planning for the next year begins. While it may seem early to start planning for races months away, coming up with a rough race schedule helps to nail down key dates in your training year, such as when to start building up your base again, when important training blocks will take place, and when to stop eating spoonfuls of cookie butter. Obligations such as personal and professional commitments are important to consider when looking at your proposed schedule. Think about what you want to get out of the next year. Is it to build up miles for an upcoming Ironman, regain some lost speed, win your age group in the Grand Prix? Again, it helps to have someone to discuss these ideas with you, to help you narrow down your options or encourage you to set the bar higher.

Remember, it is only November. Most likely, your first triathlon is not until March. That is four months away. Enjoy this down time while you have it. Enjoy sleeping in, going out with friends, and spending money on non-triathlon items. You do not want to be thinking “I wish I had done…” a few weeks before your first race of the year.

Oh how I love thee....

Come talk about how your season went and what you have planned for next year at Monday’s Gulf Winds Triathlon Club meeting. It starts at 6:30 at the Momo’s on Market Street. 

From the Coach's Perspective

Triathletes may not have a stage as big as the World Series, but we do have a World Championships that takes place in Hawaii every October. Two Tallahassee triathletes competed there this year, Colin Abbey and Kate Harrison. They both share a coach, Chuck Kemeny, who travelled to Hawaii to watch them compete. Kemeny himself raced Hawaii a few years ago, so he is familiar with the course, logistics, and excitement associated with an event as competitive as the World Championships. Here is a little of what he had to say about his experience on the coaching side of the sport, rather than the athlete side.

R-L: Shannon Coates, Colin Abbey, Kate Harrison

SG:  How do you think your experience racing Kona helped you as a coach to your athletes racing there? 

CK: Having raced Kona before allowed me to prepare them for the environment. Kona provides the perfect storm as far as race conditions go. You have very hot temperatures and humidity is always high. Knowing this, I was able to instruct them what parts of the course to ride/run and what time prior to race day. The time of day is important as you want them to get a feel for the heat and winds during certain sections of the course. 

Most importantly, I was able to prepare them for the energy of Kona during race week. During race week you get not only the athletes competing, but hundreds more elite athletes coming to watch. Collectively this adds up to a few thousand very elite athletes working out at all times of the day at varying intensities. Going there for the first time it is very intimidating as you start to question what you are doing and why people are working out so hard leading into the race. Reality is that the vast majority of the people putting in major miles at high intensities are not racing. I believe I was able to prepare them for this and keep their head in the game.

All Done! R-L: Shannon Coates, Chuck Kemeny, Colin Abbey

SG: What assistance were you able to provide on race day?

CK: I met up with my athletes in the morning prior to the race to make sure they were all set for the race. Coaches are not supposed to be on the course other than as a spectator so I was not able to advise them once the race started. My role race day was to track my athletes and support their families.

SG: What did you notice as a spectator that you missed out on as an athlete?

CK: As an athlete, you do not truly appreciate the sacrifices your family makes for you to be there racing. I was able to witness the highs and lows of both Colin's and Kate's families throughout the race. I was there to give them good and bad news throughout the race as we watched splits get updated on the athlete tracker. I know as a coach I was much more vested and worried throughout the race than I was when I raced it. Even though I knew that I had given my athletes the proper training and advice, it is what you cannot prepare them for that worries you.

SG: What was it like not competing?

CK: Not competing was wonderful. I was able to take in the race and the days prior to. I did not have to worry about my sleep schedule, what I was eating, or what I was wearing. I could not have asked for anything more from the race or my athletes. I thoroughly enjoyed playing the role of coach and supporter to my athletes and their families.

SG: How does it feel as a coach to have three people who competed in Kona (Kemeny also coaches former Tallahassee resident Shannon Coates, who also competed in Kona this year)?

CK: How does it feel? To put this in perspective, there are thousands of triathlon coaches. Hundreds of new coaches are certified each year. Most of these coaches will never have an athlete qualify for the Ironman World Championships. Statistically, less than one percent of athletes who compete in an Ironman get a chance to compete in the Ironman World Championships. Having three athletes qualify and complete the race in the same year is surreal to me.

Proud Coach! R-L: Chuck Kemeny, Kate Harrison, Colin Abbey

Who is up for the Challenge?

First it was marathons, then triathlons. Some endurance junkies leapt over to ultra running, while others gave obstacle course racing a try. Obstacle course races, like Tough Mudder, Warrior Dash, and Spartan Race have become increasingly popular for competitors seeking the newest way to get their adrenaline rush. Unlike running and triathlon races, however, which almost always have shorter races for kids, most obstacle races do not offer anything for the little tykes. Christ Classical Academy (CCA), a private school in Tallahassee, is changing that by holding their first Gladiator Challenge on November 9 at Trinity Community Church.

The race is open to the general public and  features two events: the shorter Mini Gladiator Obstacle Course, for ages 2-6 and the longer Gladiator Challenge, for ages 6-14. The Mini has already reached capacity, but there is still room in the Gladiator challenge.

What can participants expect on race day? This is no simple one mile fun run. There are ten obstacles dispersed over the 1.2 mile course. Inspiration for the obstacles came from parents who have participated in adult obstacle course races. The race begins with a mud pit and goes on to include a low crawl on rope netting, hay bale pyramid, log walk, and a “goo” pit, made of cornstarch and Elmer’s glue. Racers will receive wristbands at two checkpoints on the course, which they must have in order to be deemed a “Gladiator” at the finish. Participants compete as individuals, but helping others along the way is highly encouraged.

According to Head of School Amy Hines, at $4700, CCA has the lowest tuition of any private school in Tallahassee. The Gladiator event is a way to raise funds for the school’s general operating budget. Hines states the entire school is preparing for the event. Each grade level has taken charge of an obstacle, both building the structure and staffing the obstacle with student and parent volunteers.

Students have been physically preparing themselves for the challenge as well. They have Gladiator training days one day a week, complete with Gladiator meals at lunch. Throughout the fall, students have also learned about real-life Gladiators who played important parts in history.

The event is relying heavily on sponsors. Trinity Community Church on Bannerman Road is graciously hosting the race, Nelson and Affiliates is setting up the obstacles, and Capital City Runners has donated gift cards for overall winners. Other sponsors include Radiology Associates, Boyd & Durant Law Firm, Second Street Photography, Juice Plus, Parker Services, Harvest Investment Advisors and Chick Fil A. Sponsors and volunteers are still needed. If you’d like to do either or both, please contact the school.

There are only forty spots left in the Gladiator Challenge. To sign up, go to the school's website, www.christclassical.com.  The race will start at 9am and participants should wear clothes they don’t mind getting dirty.

 Amy Hines leads CCA Gladiators in their physical training

This was my second year racing the Hy Vee Triathlon. Last year’s race was a bit anti-climactic. A strong bike and run could not make up for a poor swim. While I finished in the top ten, feeling that I was capable of a better race, left me feeling a bit disappointed in myself.

I was determined that this year’s race would be different. At a minimum, I was determined to have an aggressive and confident swim, a swim I knew I was capable of having. The race started about an hour late due to a bad thunderstorm that came through about 3am. This extra time allowed for a relaxed warm up and plenty of time to get in the water before my wave went off. The 84 degree water meant I’d be able to use my Xterra swim skin. This swim skin makes me feel sleek and smooth in the water and is super comfortable. The swim started out very fast, with lots of feet and arms kicking about. I ended up swimming most of the course with a couple of other girls. I came out of the water in 9^th, much better than last year’s 17^th! Goal number one achieved! While I think I am capable of swimming a bit better, seeing my swim time back in 23 minutes was validation for all the time I’ve spent in the pool over the past year. I know a 23 minute swim doesn’t exactly say “super-fast” but compared to times from previous years, I am happy with it.

As I made my way to the main part of the bike course, I saw the pros coming back, looking like they were barely moving. The storm had brought some strong winds with it, along with wet roads, which claimed a few of them; several of the pro women crashed badly on a corner. Keeping all this in mind, I pushed as hard as possible going out, knowing that the headwind would slow things down quite a bit on the way back in. I was able to make up some ground on the bike, starting the run in 6^th place.

The wind did not ease up for the run. While the bike course was the same as last year, the run was quite different. Instead of winding through downtown Des Moines and finishing straight up a hill in front of the Capital, the course was flat and finished at Gray’s Lake, not too far from the start. We had a strong tailwind the first two or so miles, which meant a strong headwind on the way back in. I was able to pass a few girls on the run, but wasn’t sure of what place I was in when I crossed the finish. After talking to the first and second place finishers, and not seeing a third place finisher around, I realized I must’ve gotten third.

When I look back at a race, I always ask myself if I would still be satisfied with it, even if I had placed last in my division. With this race, I can say yes, that no matter where I ended up on the results page, I am pleased with my performance. It was probably one of the more all-around solid races I’ve put together in a while. It was also encouraging to see that the hard work I put in over the summer paid off. I do most of my training by myself and haven’t raced since July, so it was good to see that the work was quality work and prepared me for race day.

Getting to the finish line is truly a collaborative effort. I wouldn’t be there without the support of my husband and parents, friends and training partners, as well as PowerBar, Xterra, Rudy Project, Mizuno, Nuun, and Louis Garneau.  Thank you for all your help!

Link to results is here.

Butternut Squash, Pomegranate, and Millet Salad

A new year means New Year's resolutions, many of which revolve around health and fitness. I think most of us are so disgusted with ourselves after overindulging since, well, probably Halloween, that a good cleanse of the system is definitely needed.

Below is a recipe for salad with butternut squash, pomegranate seeds, millet, grapes, broccoli, and greens. I've never used pomegranate seeds before in a salad until I tried them here. What a lovely addition! The seeds just burst with tart flavor and offer a nice contrast to the nuttiness of the millet and hazelnuts.

You know how Seinfield had the pantry full of cereal boxes? Well, mine looked very similar growing up. As I've been cooking more at home, I've discovered the deliciousness of butternut squash and arugula. How have I never had these wonderfully favorful veggies before? Yum, yum!

(this is gluten free and vegan, for those who are keeping track)

Need:

Salad

1 cup raw millet (quinoa may work as well, but the salad won't have the same rich, nutty flavor)

1 butternut squash, small-medium size

About 3/4 cup raw hazelnuts

2 avocados, diced

1 small head of broccoli, broken up into bite size florets

2 handfuls red or purple grapes, cut in half

2 handfuls greens, like arugula or watercress

Seeds from one pomegranate

Dressing

1 handful basil, finely chopped

1 handful parsley, finely chopped

2 cloves garlic, finely chopped

Juice from 1/2 a lemon

4 TBSP EVOO

salt & pepper to taste

Do:

Preheat oven to 400 degrees. Peel and dice the butternut squash, making about 1 inch cubes. Put squash on baking tray, drizzle with EVOO and sea salt. Bake at 400 degrees for 20-30 mins, until the edges are slightly brown and the squash is soft. Let it cool completely.

Butternut squash...my favorite

During the last 10 minutes of baking time for the squash, put the hazelnuts (sprinkle with salt if you want) in the oven, on a separate tray. Toast them until they brown and the skin cracks. Let them cool a little. Then rub them with a kitchen towel or cloth so their skin comes off. This will be messy. Chop them up once most of the skin is removed.

Rinse the millet in a sieve, then place in a small saucepan with 2 cups of water. Boil the water, lower the heat, and simmer for 10-15 minutes until the water is gone and the millet is soft.

Prepare the avocados, broccoli, grapes, greens, and pomegranate seeds.

 Put dressing ingredients in food processor until desired thickness is reached. The dressing should be really light; not really a dressing as much as a light mix of herbs and olive oil.

dressing is ready to go

Place the cooked millet in a large bowl, add the dressing and mix, making sure the millet is coated with dressing. Add the rest of the ingredients to the millet and dressing and gently combine.

the finished product. i love how the pomegranate seeds add a burst of color.

This recipe makes about 4 larger servings, or more if using it as a side.

I hope you like this salad. I ate it for days and was really sad to finish it.

Rules of the Road

How many of you got a new bike for Christmas? Lucky you! How many have set New Year’s resolutions around getting an old bike out on the road? Good for you! One of my favorite things about riding is the social aspect of it. Group riding does come with its’ share of rules and etiquette. Here are a few of the common ones. 

Make sure you know your hand signals before joining a group ride. There are the obvious left turn and right turn signals but there are also slowing down, stopping, turning around, waving someone to go ahead, and pointing out hazards in the road signals. People behind you can't see what is happening in front so these are critical for the safety of group rides. In addition to using hand signals, it is also important to yell out to others what you are doing. Those in the back might not be able to see your hand go up for a turn, but they should be able to hear you call it out. Also be sure to call out any debris in the road, dogs on the side of the road, cars behind you or passing you, speed bumps, pot holes, etc. What may be obvious to the first rider may be hidden to those in the back. Communication is key for a safe ride.

 

 

Do not use your aerobars in a group. Triathletes are notorious for this. In a group ride, your hands need to have quick access to your brakes at all times. It is also harder to control your bike in your aeros. When you’re riding in a tight pack, with wheels centimeters away, stay upright. Save the aero riding for solo rides and race day.

No headphones, earbuds, etc. This is fairly obvious. What’s the point of wearing them if you’re with a group?

Hold a steady pace. It's not appropriate to get to the front and take the pace up a few notches. If you are struggling to keep the pace, drop back to the end and take a short turn at the front. There are usually designated spots on a group ride where it's known to everyone that the pace is going to pick up for sprints or just because it's fun.

Always be aware. Group riding can be a great way to be social with friends. While chatting, you still need to be looking forward and have your hands on your hoods with quick access to your brakes. You need to be ready when quick stops or slowdowns happen. If you hit someone's back wheel, it's you that will go down and you’ll take the rest of the pack down with you.

Get off the front and go to the back. If you are riding single file, you signal first then peel off, first checking for traffic behind you. Wait until the last person goes by and take your spot at the back. If you are riding in two lines, one rider goes to the left and the other to the right at the same time, fall to the back, and take your spots as the last riders again. Signal that you are about to go off the front with a quick flick of your elbow.

Group riding is a good way to improve your fitness and meet people. It's also fun to take advantage of the benefits of being in a pack and go faster than you normally would on your own. Keep these tips in mind so it is safe for you and the rest of the group.

Year End Triathlon Club Update

There may not be many triathlons scheduled for the next few months, but that hasn’t stopped area triathletes from staying busy. The Gulf Winds Triathlon Club is participating in the National Club Challenge, a national off-season competition amongst triathlon clubs sponsored by USA Triathlon.  Club members log their training miles for swimming, biking, and running. While the miles accumulate in all disciplines for the next three months, each month has a different sport-specific focus. December’s focus is swimming.

The largest Gulf Winds team is composed of 73 members, with another smaller team also competing. As of Friday morning, the larger Gulf Winds team is ranked third nationally, behind triathlon teams from San Diego and Washington DC. The team is in sixth place for the swim competition. Division winners are eligible for prizes from USAT sponsors such as Garmin, Computrainer, and Rudy Project. Up to the minute results can be found here.

The Gulf Winds Holiday Party will be held Monday December 17^th at Momo’s. The social will begin at 6 and year end awards start at 7. Awards handed out include Rookie of the Year, Most Improved, and Masters of the Year. Grand Prix awards will also be distributed. Not sure if you're getting an award? Click here to see the list of Grand Prix winners. Members and nonmembers are invited to celebrate another successful year of racing and training. 

The Club recently held its election for next year’s officers. Rob McNeely is the newly elected President, with last year’s Vice President Kathy McDaris continuing to serve in that role. Jerry Chesnutt remains as Treasurer while Lisa Cox reprises her position as Secretary. Directors at Large include Bryan Desloge, Jillian Haddaeus, Jennifer Kilinski, Mike Weyant, and Bobby York. This slate of officers is sure to keep the club running smoothly as well as offer up some innovative ideas and programs.

The 2013 Grand Prix schedule was finalized last month. The club’s Grand Prix competition is based off of the Gulf Winds Track Club’s format, focusing on offering a variety of races for members to participate in, with the aim of increasing club unity and presence at races. While several traditional races are included in the schedule, there are a few new offerings as well. Members will be happy to see favorites like Red Hills, Beach Blast, Gulf Coast, and Freedom Springs on the list. New races include Georgia Veterans, Santa Rosa, and Alabama Coastal. Here's a complete list of races and dates on the schedule.

Alabama Coastal is a wild card race, meaning members can earn points for racing either the Sprint or Olympic distance race. Those in a close Grand Prix divisional race may employ some strategy when deciding which distance to participate in. In the past, members who raced St. Anthony’s, the Florida region’s Championship race, did not earn Grand Prix points. In an effort to increase the club’s participation in the Championship race, St. Anthony’s is now a Grand Prix race.

This is supposed to be the off season, but it’s obvious that Gulf Winds Triathletes are not taking it easy. Hopefully, these athletes will reap the rewards of their hard work in 2013.

Holiday Gift Ideas for the Multisporter

Buying a gift for that special swim, bike, runner in your life but don’t know the difference between goggles and Google? Perhaps these ideas will help.

On the lower end of the price continuum, consider a pair of cycling or running gloves, arm warmers, or a good pair of running socks. Gloves that let you use your touch screen device are nice, while socks that prevent blisters are a requirement for any runner. Local bike and run shops should be able to advise you best on what to get. Still not sure what to get? A gift card to one of these shops will surely be appreciated.

 

these look really nice

Another useful gift that won’t break the bank is a foam roller. There are all kinds of different models out; some that are smooth, others that are textured to reach trigger points better. A simple Internet search will get you to the type you want.

these are by Trigger Point. You

can get a variety at Perform Better

One of my pet peeves about winter running is wearing a shirt that makes me cold at the end of my run because it got wet from sweat. Help your favorite runner upgrade their winter running wardrobe from cotton tees to something a little more user friendly. The Swiftly Tech Long Sleeve shirt by Lululemon is a fashionable option that will keep your runner dry during her winter runs. It comes in an array of colors and has the much-loved thumbholes to keep wrists warm and sleeves in place. For the guys, Lululemon offers the Blaze Long Sleeve, a super soft, pre-shrunk shirt guaranteed not to chafe or stink.

 

for the ladies. lots of colors available



 

for the men. there are more colors than gray!

 

Are you tired of hearing your triathlete complaining about how slow they are or how they can never beat so and so? Help them out by giving them a few months of quality coaching, provided by one of Tallahassee’s local coaching groups. Training for triathlon is akin to throwing darts at a board; you can randomly throw them and hope you make a bull’s eye or you can narrow your focus, hone your skills, and nail the bull’s eye. A coach can take the guesswork out of daily training and make you feel really guilty for skipping an early morning run. Chances are, your multisporter already spends way too much time and money on their hobby. Help them see a more positive return on these investments by getting a professional involved.

A proper bike trainer is an essential piece of any triathlete’s training gear. There are many different versions on the market, most of which won’t break the bank. The latest and greatest, however, is not for those on a limited budget. The Wahoo Kicker bike trainer connects directly to your bike by swapping out your rear wheel and placing it in the provided cassette. It is Bluetooth and Ant+ enabled and has a built in power meter. It works with Apple devices, as well as sites like Trainerroad and Strava. It retails for about $1000.

 

After swimming, biking, and running, your triathlete may be tuckered out by the end of the day.  To help pass the down time, they may like flipping through multiple Ironman Champion Craig Alexander’s book "As the Crow Flies: My Journey to Ironman World Champion." The book features breathtaking black and white photography and captures Alexander training hard, as well as spending time with his family.  Readers will get more than a glimpse into what it takes to balance family with being a world champion Ironman.

What would I want tri Santa to bring to me? A year of healthy, consistent training would be nice, along with some good memories to go along with the training and racing.