TriAptitude Coaching

It’s Wednesday afternoon and I have been falling asleep in my chair most of the day fighting back fatigue and the desire to lay down for a nap.  Our new puppy is doing his best to keep me awake as is my desire to get on a regular sleep schedule so I am fighting the sleepiness in the hopes I can make it to a normal bedtime and a full night’s rest.  Jetlag.  It’s hard to overcome after a trip to Europe when you hit the ground back in the US running at full throttle as a wife and mother.  In my case, I think the fatigue speaks more to the culmination of two weeks of traveling, training and back to back World Championship races.  I remember having a conversation six months ago and a friend saying to me, “Wow, that is going to be intense.” And, it was. It was intense.  It also was miraculous, exciting, wonderful, stressful, fun, exhilarating and certainly two weeks I will hold closely in my heart forever.

We returned from Chattanooga late on Sunday night, September 10th after a whirlwind weekend at Ironman 70.3 World Champs.  I felt great physically post race but I was a bit  weary mentally. It’s difficult to work out logistics for a destination race- travel, bike transport, lodging, meals, athlete meetings, gear check in, race day events, family balance at the race site.  But, I was prepared for all of that for the first race. However, I did underestimate how stressful it would be to come home afterwards for only 36 hours, repack for an entirely new destination with very different weather, recheck all my race gear, grocery shop for my family to make sure they were well stocked while I was gone, organize car pool information and all agenda items for my husband, start to review all the athlete information for another race and wrap my mind around flying across the world to a country which I had never visited before and to do so all by myself.  I was excited but certainly a little nervous to go over without my family.  However, I did have several team mates from the Betty Design team who would be there as well as one close friend from Evergreen.  This fact reassured me that I would not be on my own long.  I anticipated having time once I arrived in Rotterdam to rest up, renew my energy, recover from my 70.3 distance race and travel in order to be somewhat ready for my ITU Olympic distance race the following Sunday. What I did not anticipate was British Airways losing my bike on the way to Amsterdam, the cold and wet weather which was incessant for the first three days we were in Rotterdam preparing to race, the number of meetings and events going on for Team USA during that time and the fact that our race course was going to be anything but predictable or easy to navigate.  I had a game plan getting on my flight to Amsterdam but it was one which needed to be revised throughout the coming days and one which needed to be flexible and adaptable.  One of the reasons why I loved this experience so much was for this reason.  Within this entire experience were lessons waiting to be learned and information which I came away with that will prove invaluable for me in the future.  We live and learn through our experiences and there is always a take away from these events.  I found many on this trip- not only for me as an athlete but also for me as a woman, wife and mother.  I read a quote today which resonated with me; ” It’s better to look back on life and say ‘I can’t believe I did that” than to look back and think ‘I wish I did that.’ ”  For every chance you are given, you have a choice.  You can be fearful of what it will mean for your life in that moment and perhaps choose to walk away,  or you can grab that opportunity with all of the enthusiasm, self-belief and positivity you can muster and create a new chapter in your self-development. I choose the latter. But, I have not always.

What did I take away from my adventures in Rotterdam?  Many things.  I learned a lot about the ITU European race experience. This was my first ITU Worlds event with USA Triathlon and it was unlike any other I had ever done.  It was much more complicated from a logistical stand point.  There were two separate transitions for the ITU Grand Final in Rotterdam and they were divided by the water.  Everything was extremely spread out for this race. But, it had to be due to the city design itself.  There are waterways throughout the city and to make the course work, it had to be spread out with transitions.  Once I figured out the city and could follow directions, this worked fine for me.  The first day, we walked several extra miles because we got turned around and went to Transition 1 looking for registration instead of the finish line…….lol.  In any other race, this might not be a big deal but in Rotterdam, it meant a two mile walk 😉 In the days leading into the race, I walked almost 10 miles each day between event venues. So, from that standpoint, it was hard to rest, relax and feel comfortable preparing my body for the race.  I did not get much time off my feet during the day since we were checking out course venues, walking throughout the city to do so and attending many meetings throughout the days.   I did not feel like this gave me as much time as I would have liked to see the sites of Rotterdam as a tourist but I did understand that it was important for me to understand the event logistics especially since this was my first time racing ITU. However, the event itself was well organized and well run. I thoroughly enjoyed it and thought that the unique set up and course profile made it all even more exciting.  However, some athletes prefer the predictability on course for obvious reasons and would argue that it was not comfortable for them to race on a bike course with so many changing roadways, conditions and technical sections.  I thought it was fun and I thrive on new and different venues so I just took it all as it came and enjoyed the ride, so to speak.

USA Triathlon had a superb support staff on hand for the team – coach, directors, doctor, chiropractor, bike mechanics, massage therapists.  We were well cared for throughout the week and kept up to date on every detail of course reviews, rule updates, race briefings, travel arrangements. It was amazing how well organized Lauren Rios and Tim Younts were with their details for each and every one of us.  They did an absolutely incredible job for the team and I thank them for that!  It not only made it easier for all of us to understand and prepare mentally for the race but it allowed us more time to enjoy the experience and less time to stress about the logistics.  When British Airways lost my bike on the way over the Amsterdam, Lauren was available immediately to help me find another option for a bike to race if needed.  This put my mind to rest and allowed me to move forward with my race prep knowing that it would all work out. And, it did. My bike was located and delivered to me within a few days and well in advance of race day. Our Team USA bike mechanics built it and got it ready for me in a matter of 30 minutes and I was ready to roll.  It was about as smooth a transition as losing a bike before ITU Worlds can be from that standpoint. So, my take away from that experience was to understand what is and is not in my control.  It is a waste of energy and time to stress about something I can not control.  Find a “Plan B”, refocus and move forward in a positive direction and try to make the experience the best one you can even though it might not be ideal. Adaptability is important if you want to race successfully in a new country with different variables at play. If you can not adapt to changing scenarios then the experience is not going to be a happy one.

Our swim was in an eddy to the South of town and across the Erasmus Bridge from our team hotel and the finish area of the race.  The water was cold- approximately 59-60 degrees Fahrenheit on race morning.  We had the opportunity to do a practice swim on Thursday. It was an extremely cold, windy and rainy day so it was a “worst case scenario” and a bit intimidating with white caps and rough water. But, I managed to swim 1000 yards and felt like I had faced my fears on that one. I knew that I could get through the swim in rough waters so I left the swim site with the hope that race day might bring better conditions.  And, it did!  The waters were calm on race morning and Women 45-49 raced at 11:45am.  The air temperature was warmer and the course was white cap free.  The water was still cold but I was not worried about the water temperature as long as we had calm waters. I swam a solid 25:13 for the 1500 m course and felt comfortable the entire way. I was pushing myself hard and pulling strong on my strokes but my breathing was well under control and my body felt good.  I came out of the water ready to run the 1/2 mile to transition to my bike.  It was a long transition time at almost 6 minutes but that was about on par with what the other ladies in my age group averaged. We had a long run and a wet suit to pull off.  I was very pleased with my swim effort and the run to my bike. I was a bit worried about that barefoot run since my left foot does not tolerate running well without my orthotics and the right running shoes but I think adrenaline got me through to my bike at a fairly quick pace.  And, I always love being on my bike so this made me happy.

The city of Rotterdam is made up of water pathways and bridges throughout the busy city.  It has a complex and wonderful cycling infrastructure which includes separate bike lanes amongst all of the automobile lanes.  There are even separate street signals for the cyclists.  Everyone in the Netherlands rides bikes. There are families on bikes- children strapped into seats on the handlebars and pulled in buggies behind.  Women on bikes dressed fashionably for work, wearing their high heels and simply holding their feet high as they ride through rain puddles. The most fascinating cycling technique I saw was the Dutch ability to ride safely with an umbrella with one hand while looking backwards as yielding for traffic.  So, while the men and women of Rotterdam are completely comfortable on the bike paths and roads, I was a bit confused and intimidated by the technicality and varying surfaces- cobblestones, bricks, pavement, bike path, open road, bridges.  Our bike course was somewhat intricate and developed in certain sections like an American BMX circuit….or so, I like to say.   There were ramps created for stairways which we had to climb on the bike, sharp 180 degree turns padded by barrels of hay and also one very intense walking bridge which had super steep ramps on each side only a few feet apart.  I personally cleared that one with a lot of air involved- not the safest nor most prudent cycling choice for a mother of three children who was hoping to make it home uninjured. However, it was very fun. Luckily, I made the sharp left hand turn immediately following that landing because I saw one guy wipe out right into the barrier there. Ouch. Leading into race day, the roads were extremely wet and dangerous.  We were blessed with sunny skies and warmer weather for race day on Sunday. But, there were still many crashes on course and the need to be extremely cautious.  One of my team mates called this the “parkour” course. And, I think that was an apt description.   For those of us riding triathlon TT bikes, there was little time to be in aero position except on a few stretches of open road outside of the busy city. On the technical portions of the ride- sharp turns, ramps, speed bumps, u-turns- we needed to be more upright and close to the brakes and be able to reposition our bodies and weight for turns and safety.  Nonetheless, my bike split was solid even though I felt as if I held back a bit due to the number of crashes on the course.  I finished the 24 mile course in 1:09 feeling like I had pushed hard (probably not hard enough but it is what it is given the course conditions) and ready to run.  The upside to holding back a bit on the bike is that my legs felt very good coming off the bike and were ready to run.  BONUS!!  I was not expecting that only one week after an Ironman 70.3 race. I expected to feel fatigued but I felt relatively good!

I came off the bike directly behind my good friend Kathleen so we have a few US women 45-49 running into transition at the same time. I gave a quick shout of encouragement to Kath as she sprinted out to the run course and I cruised out a few seconds behind her.  My legs were feeling strong for a run off the bike and I had decided to wear my Hokas for this event to better support my left foot even though I knew it meant a slightly slower pace than running in my race flats.  I had worn my race flats in Omaha for Nationals and my run had suffered greatly due to the pain in my left foot as they do not have the support that metatarsal needs to reduce the nerve pain.  I decided that more support at Worlds would mean a better run at the end of the day.  I took off with a strong pace (for me ;)) and held that for the first few miles. I had decided going into this run that I was not going to worry about my foot and just run all out. This was my last race of the season and a big one.  I was not going to baby anything and I was going to give it my best shot (obviously!!).  I had trained smart on my foot the entire season just so I could get to the start line of these two Championship races without surgery. And, I was thrilled to be here racing. But, now, it was time to throw caution to the wind and just run as I could even though my run training had been limited by the inability to do speed work this season. So, for me, running 7:30 mm pace was a happy place for me.  I held that well for the first few miles but did need to slow down a bit by the turn around for my second loop.  But, in the end, I was still extremely happy with an average of almost 7:50 mm for this run.  It really was the best I had in me for that day and I crossed that finish line feeling really terrific about my efforts. I left everything I had that Sunday out there on the course.  And, I felt really great about both of my races in those two weeks.  I had given my all at both Ironman 70.3 Worlds and in Rotterdam. I do not think I could have given more at either venue especially given that they were only a week apart in time.  These experiences were much more than I ever imagined they could be for me. My finish time at ITU Grand Final was 2:28:32.  That put me in at #32 in the world for women 45-49 years old at the standard/olympic distance.  I’ll take it!  Sounds great to me!

I crossed that finish line with huge smiles. In fact, I am smiling ear to ear in all of my race photos.  I really had a fantastic time on course and really soaked up the experience.  My take away on race day was this: race with your heart always and race YOUR race, be true to you and the goals you have set for yourself, never sacrifice your joy of the experience and keep things in perspective, believe in your ability to set amazing goals for yourself and believe in your strength to reach them, make new friends and do not take yourself too seriously, support the women around you and make sure you give back something positive to your sport, and appreciate every opportunity you are given and understand that you have a responsibility to yourself to create something special out of it! I have always told myself that if the sport of triathlon stopped being fun for me or if I felt that I was no longer creating a positive experience for myself and others around me with my involvement then it was time to move on.  There have been moments this season when my body has felt broken down and my mind has lost focus.  I had a few moments of doubt wondering whether or not I really deserved to be at these World events.  My mind started playing tricks on my self-confidence.  That often happens when you are getting close to burn out. Luckily, I was able to refocus and push through both physically and mentally to face these challenges head on.  This season has been the busiest and certainly the most intense in my 5 years of triathlon.  I have traveled to Costa Rica, Omaha, Chattanooga and Rotterdam to race “big” races this season.  I have discovered what it takes as an athlete, mother and wife to prepare for a season such as this and to make sure that it does not completely take over my family and our lives.  I have had to learn how to better balance and reprioritize for my family on a daily basis to make sure that everyone’s needs were met in a way which created a happier home and not one which might otherwise fill with upset and resentment. Although there were certainly moments of chaos and upset, I think as a whole, we managed to survive with strength, dedication, love and support.  I can not thank my husband and sons enough for being by my side and supporting me through all of my races this year and allowing me these experiences.  This is not something that will happen again- I can not keep a schedule like this for long.  But, it was a unique year and a season in which I am so honored and pleased to have been able to participate.  I could never have done it without the family support I received at home.

I have many people to thank in addition to my family.  I’d like to take a moment to thank my coach, Kathy Alfino, from Mile High Multisport for her dedication and support during the past three years.  She has been an integral part of getting me to the start line of these championship races and certainly prepared me well for performing well at these events.  I had my first Ironman 70.3 age group win this year in Costa Rica and that was certainly a highlight of my triathlon career as were my races in Chattanooga and in Rotterdam.  I understand that not many athletes race both 70.3 and ITU World Championships in the same year and it is difficult to prepare an athlete for both – especially when they fall on the heels of one another.  But, Kathy did a great job of getting me ready and getting me rested for the events.  Thank you, Kathy!  I would also like to thank my coaching team Mile High Multisport and my personal athletes for all of their support this season.  My own athletes have been huge cheerleaders for me. Love you all!!  Thank you to my race team, Betty Designs, and our amazing sponsors Roka, Mavic, Enve, Rudy Project, Jaybird, Suunto, Gatorade Endurance, Hoka One One and Coola Suncare for making sure that I was ready to train and race day ready! Thank you to Infinit Nutrition for helping me refine my training and race day fueling and also sponsoring me as an Infinit Coach!  I could not have accomplished all that I have without a solid nutritional plan and I have that with Infinit.  Thank you to my support team- the men and women who keep my body and my bike working for me as I need them to! Josh and Mary White at Vertical Motion Physical Therapy, my massage therapists Toby Crisp and Kristi Africano here in Evergreen, Fontana Chiropractic, Tribella Multisport in Denver and Pro Bike Express/Wesley Smith.  I so appreciate each and every one of you!

It is now time for a nice long break from racing.  I am going to use the next several months to relax and do fun athletic stuff that I often do not have time for during the race season.  I am looking to refocus a bit in 2018 and spend more of my time coaching my athletes and giving back to the sport of triathlon in a non-competitive way.  I will still be racing but will be staying more local.  I hope to expand my coaching business and my services. And, I look forward to continue my efforts with Team in Training/Leukemia and Lymphoma Society. Girls on the Run of the Rockies, Pedaling for Parkinsons and my other volunteer positions throughout the Denver area.  But, for now, I am so happy to be home with my family and heading into fall sports so I can be on the sidelines and cheer on my favorite soccer and lacrosse players.  Thank you again for following my journey, showing such love and support and encouraging me always. I could not be where I am without all of the amazing people in my life who have continued to tell me through the years, “You’ve got this, Court!”.