Kathy’s Blog

F1 Triathlon Photo Edition

Sat, 27 Apr 2013 11:07:27 -0700

As promised, here are photos from Wednesday’s F1 Triathlon in San Diego. To read about the race, see the “F1 Triathlon, Shortness of Breath” blog entry. Thanks to First Endurance for the product support at the Pro Q & A. Thanks also to Kevin Koresky, George and Nancy Zaferes, and Tim Carlson for the incredible photos. And, many thanks to BH Bikes, Bike Improve, HED Cycling, Kiwami, Aquaman, Cobb Cycling, Rudy Project, and the San Antonio Sports Foundation for believing in me.

Introducing First Endurance to members of the San Diego Triathlon Club and other pro triathletes. This shelf was completely empty by the end of the evening!

A pre-race, in the zone moment, and still with a smile!

We chose our starting positions, and I chose right in the middle! As a former basketball player, I never mind the contact that comes with the open water swim start.

Breathing...it’s an important part of life & when I view some of these photos, I’m happy that I went to the doctor. See “F1 Triathlon, Shortness of Breath” blog for more details.

F1 Triathlon, Shortness of Breath

Sat, 27 Apr 2013 09:28:29 -0700

(For photos, see the Photo Edition blog update)

The F1 Triathlon in San Diego this past Wednesday boasted a women’s field of about 8 Olympians plus 4 others. I was one of the others but still excited about toeing the start line with 3 women who finished in the top-6 at the 2012 Olympics, to include the bronze medalist. Many of these women competed in the San Diego WTS event the weekend prior, and several people asked me why I was not competing. My response: I’m still figuring out my body and am quite frankly tired of having poor race results. So, I opted to do the F1 race instead--40 minutes of max effort racing done as 2 times through a 375m swim, a 6km bike, and a 1500m run. My goals for this race were to be able to push my body max effort and come away feeling genuinely happy with how I raced. I could not push my body max effort, but I did come away from the race satisfied because I did the best I could. The breathing issues I had during this race confirmed my decision (and my coach’s decision) to not compete in the San Diego WTS event.

There have been glimpses of greatness in my training leading up to the F1 race, but I was still sometimes dealing with breathing issues. Since becoming a cadet at the Air Force Academy, I’ve at times allowed my mind to push my body over certain lines--needing to be put on oxygen after a PFT at the Air Force Academy, pushing through full-fledged pneumonia during Marine Corps training, going completely unconscious a year ago in Dallas and ending up in the ER, and then there was a track session about 1.5 weeks ago when I ran through the breathing challenges until my body simply could not continue to run hard, and my coach cut the run session short.

Nevertheless, I went into the race feeling confident, ready to give it a great go! Let’s just see how my body handles a short, max effort event!! I absolutely nailed the dive start and came out of the first swim right behind Julie Ertel, a former Olympian (in 2 sports--water polo and triathlon). On the first bike portion, I passed a few people who came out of the water ahead of me, and then on the first run I went out hard. However, shortly into the run I could not breathe well and had to slow down. It’s a subtle change of pace and I keep a poker face...no one would know that I actually cannot breathe very well. I have learned not to panic. I finished the run, grabbed my swim stuff, and did a running dive off the boat ramp for the second swim.

I had a good gap on Julie after the first run, but on the second swim, she caught up to me. Then, at the beginning of the first loop of the second bike portion, I took a turn too sharply and my tires slipped out from under me--my first time ever to crash and it definitely shocked me. I have been in the sport a handful of years and have never known what road rash feels like. Thankfully, my equipment and I were okay, other than a few small abrasions to my body. I could not move very well at first and was lying on the ground waiting for a medic to arrive. After a few minutes, a race volunteer helped me get up, and I decided I could finish. The poker face went back on, and I finished in 11th place. Then, I spent some time in the ambulance after the race getting the abrasions scrubbed clean. This hurt, but I told the medic to keep scrubbing because I do not want an infection. The race itself was awesome to compete in, other than crashing (my own fault) and not being able to breathe.

During the run warm up of the race, I ran on a sidewalk at the far end of the parking lot. I suddenly noticed I could not breathe as well. I looked around me and realized I was surrounded by purple flowers that were in bloom. I turned around right away. The flowers lined the far edge of the bike and run course and some were in the middle of the parking lot towards the far end. In hindsight, I know these contributed to the breathing problems, but I used an inhaler prior to the race and figured I’d be fine. However, I’ve used an inhaler before workout sessions and felt no relief. There are only 3 times I’ve used an inhaler and actually felt relief with my breathing.

I’ve done a great job overall in fixing my nutrition, in accordance with food allergies I discovered last fall. I very seldom get the weird feelings in my body that I used to feel on a regular basis. The bike fit feels so much better, and time will continue to tell how it’s working. What else is left to fix? Breathing issues. Yesterday I saw my allergy doctor and said I’m here to be evaluated and treated for allergy-induced “asthma.” I showed him the inhaler I’ve tried using and told him it seldom helps. He looked at it and said it’s the wrong type of inhaler for me. I didn’t even know there were different types of inhalers.

I did a pulmonary function test yesterday and passed with flying colors--my lungs are very strong! This measures the lungs ability to take in and release air. I believe normal asthmatics would fail this test. Then, I did an Exhale Nitric Oxide test, and I failed big time. This test measures how much inflammation is in your airways, and my nitric oxide levels were 3x higher than what is considered normal. Bottomline: airborne allergens are causing inflammation in my airways, which is resulting in asthma symptoms. I need an anti-inflammatory inhaler to help me breathe properly. Last fall, I tested positive for several food and airborne allergies. I also had breathing issues back then, but I had tried the (incorrect type of) inhaler, had no relief, so I decided I did not have asthma. And, I had pulmonary tests done before, passed, and was told by other doctors I did not have asthma. I had never heard of allergy-induced asthma until 1.5 weeks ago, when I struggled to breathe through another track workout. It was after this track workout when I knew something was simply not right. No matter what anyone told me about why I couldn’t breathe, I decided I would never again intentionally run hard through the asthma symptoms like I did on the track that Tuesday morning. I absolutely had to fix this, so that’s when I learned about allergy-induced asthma.

Honestly, the setbacks as I figure out my body are testing my patience. I work hard, and I want to race on a level playing field with my competitors. I’m tired of finishing Olympic distance triathlons in over 2 hours 10 minutes. 10 of my last 12 Olympic distance races have been over 2 hours 10 minutes. If you are trying to do this sport as a full-time professional, that is not good at all. Why not give up? Because I haven’t even given myself a fair shot yet. It goes back to the first goal that I failed to accomplish at the F1 race...I could not push my body max effort because my body was not working right. Let me push my body max effort consistently in races, see how I do, and decide from there what direction I take in this sport, if any at all. That’s what I want.

I remain committed to the plan forward that my coach and I agreed on. I did not race the San Diego WTS event, I am giving my body time to get sorted out, I race in Dallas and Ixtapa in June, and then we go from there. I’ll compete at the Orange County International Triathlon in Mission Viejo on May 19th as well for a tester race. It’ll be my third time to do this event, and it’ll be a great way to see how things are coming along! Last night, as I was feeling a little frustrated, I remember what I have been writing every day for a while now: “I WILL conquer today with a POSITIVE mindset and will NEVER GIVE UP. I AM A FIGHTER!!” Staying positive can be tricky, not giving up can be tricky, but something in my heart tells me to keep on fighting for this! So, onward I will continue, with the love, help, and support of my family and friends...thank you!

Race Results & A Major Change

Wed, 27 Mar 2013 17:02:14 -0700

I am now back in the United States and am also back to having a normal internet situation! So, it’s time to write about a few key updates. After a winter spent working quite hard, I was not happy with my first 2 race results this year. Sure, these races had very competitive fields, but I’m talking merely in terms of my own performance. Although still plenty of work to do, the swims definitely showed improvement from last year, so that was not terrible. In Mooloolaba, I was not allowed to finish the race because of the “last rider, first runner” rule. The run course is on the same road as the bike course, and if you don’t ride past the run turn around before the first runner gets there, then you are pulled from the race. In Wellington, I ran a 43:04 10k...way slower than I’m capable of running.

My desire to represent the USA at the 2016 Olympics is still as strong as ever. However, I cannot force this outcome to happen. I need to remain focused on the process and let God decide how the rest will pan out. It’s as simple as that! So, I will not race another ITU/draft-legal event until June. My coach and I decided I would not compete in the San Diego WTS event. For my most recent race schedule, click HERE. Mentally, toeing the line with a field full of Olympians does not intimidate me. I find that when the pressure is on, I feel emotions of excitement more so than fear. However, I’ve made a major change 1 week ago, and I need to give my body time to adapt to it. Thankfully the food allergy and nutrition challenges of last year have been resolved, thanks in large part to First Endurance.

In March of 2011 I competed in the SuperSEAL Triathlon. It was at the beginning of the bike portion of this race that I first ever experienced VERY tight glutes, deep lateral hip rotator muscles, and upper hamstrings. Little did I know, and after trying countless times to figure out why, this tightness would stick around for many races to come, including the 2 races this year. I told myself the tightness is part of racing, which is why I never complained to anyone about this issue. Regardless of how fast my bike splits were or how strongly people told me I rode, in my heart I knew I was not riding as strongly as I can. Running off the bike is quite a challenge because I ride through the tightness as hard as I can, intentionally saving nothing for the run. Then, I head out for the run and struggle to move my legs.

Below is a photo comparing the general setup of my old Cannondale bike to my new BH G6. The G6 itself is absolutely a joy to ride! It’s a racing bike, and I especially love cornering with the frame and the HED wheels! You can see the massive difference in the drop between the seat and handlebars.

Here is a photo of how I looked on the bike in Mooloolaba. It doesn’t look right to me, nor did it feel right. I love riding hard and appeared to be riding decently strong, receiving many kudos from the race announcer, but I refused to accept how my muscles felt while riding this hard. The quads were completely fresh after the race (and after many of my races), which is not right.

I’ve worked way too hard to let this tightness continue to affect training and racing. So, priority #1 upon returning to California was to absolutely fix this issue. I need to get it out of my mind. After putting thought into where to go for a bike fit, I listened to my gut feeling and dialed up Nir from Bike Improve in West Los Angeles. Nir rides with me on weekly group rides and knows how I ride. He can adjust the fit and then see it in action. And, in literally 5 minutes at Bike Improve, Marc (another fitter) taught me more about cycling shoes and my own feet than I’ve learned in 5 years. Nir noticed my shoes are too big, and he was completely correct! So, a new pair of T3 SIDI shoes are on their way! I was secretly planning to use my current SIDI shoes for the next 5 years because SIDIs are just that durable and comfortable to me. But, that plan went out the window! So, the new fit is a combo of the old and the more recent past.

With the elbow pads on the bars, the seat-to-pad drop more closely resembles the aero position of my old Cannondale--back to the days when I felt I rode better and consistently ran better off the bike for my level of fitness at the time. But, the handlebars themselves have more of a drop than the old Cannondale. We made about a dozen other changes...everything from precise cleat adjustment, to handlebar swapping, to changing aerobar extensions, to replacing the stem, to raising the seat height, etc. We addressed every detail imaginable! 1 thing stayed the same and that was my super comfortable Cobb Max seat. As long as it’s slightly nose up, I can literally ride this seat in the aero position all day long, even with a very aggressive setup!

So, there you have it! As the rider, I am first and foremost the one responsible for my fit on the bike. With Nir’s help, I’m excited to have found a better balance with a more comfortable position that I feel I will produce more power from (plus run better off of), while still using an awesome racing frame. I’ll give my body some time to adjust and then test it in racing at the USA Triathlon Pro Super Sprint race in San Diego on April 24th!

Experiences Down Under

Thu, 28 Feb 2013 13:19:22 -0800

Back in October my coach explained to me that going to Noosa, Australia to train and race in February and March would be very important. Many people asked if I’d be going to Sydney to tour around or doing anything that normal tourists do. I’m happy to report that the answer is: “Nope--I’m here to work!” And, this post treadmill session photo is evidence of me working...and then collapsing to the mat for all the right reasons...before beginning to run again:

Here are some details about my first ever trip “down under”:

A FEW POSITIVES:

-KANGAROOS: In Australia, you see kangaroos instead of deer. The kangaroos are cute, and I have a serious confession to make. Last night I enjoyed dinner with the awesome family of Kate Major’s twin sister, Emma. And...........I ate kangaroo for my first time ever. The kangaroo meat was on my plate for 20 minutes until I finally decided to eat it. I felt bad eating it because of how cute the kangaroos are in the fields that we see when we’re riding. Sorry to the kangaroo population for this one.

-NON-EXISTENT RUSH HOUR: The change of pace from life in Los Angeles has been a nice break. Rush hour and stop lights in Noosa are non-existent. Roundabouts, on the other hand, are everywhere!

-OCEAN SWIMMING: The water is cleaner and there’s no such thing as swimming out past the break (in the waves) because the waves break at various distances from the shoreline. In Los Angeles, once you’re out past the break, you’re in smooth water. Here, the ocean swimming has been very choppy, and the dynamic environment is fun, as long as you’re okay with getting tossed around a bit!

-NATIONAL FOREST: Literally one minute from where I’m living, I have access to miles of great run trails that meander through the Noosa National Forest. Los Angeles also has awesome trails, just not one minute from where I live. Below is a photo from along a trail in the National Forest.

-RIDING: Los Angeles has great riding with beautiful views, as does Noosa. The difference is that the riding in and around Noosa has rolling hills with punchy climbs. In Los Angeles, you get better sustained climbing. Both are great for riding, and I think the change from Los Angeles has benefitted my cycling, especially in preparation for upcoming ITU-style races.

-1000 METER CRITERIUM CYCLING COURSE (technically, it’s 915 meters per lap, but who’s measuring, right?!?): Around the grass track, mentioned not-so-affectionately below, there’s a fun cycling course that is perfect for max effort intervals. It’s not flat and all the turns can be taken at full speed in the aero bars. I also did loops in the pouring rain with Siri, and the type of pavement allowed me to push the corners hard (in the drops, not in the aero bars), even though it was wet. The entire time I’ve been here, I’ve ridden HED’s Jet 6 Carbon Clinchers, which have held up incredibly well in the weather. I love these wheels!

-NOOSA AQUATIC CENTER: The NAC has a 50 meter pool, a 25 meter pool, plus more pools just for kids. It also has a gym with treadmills and equipment for strength work. There’s a cafe with food for if you are bonking and cannot make the 7.5 minute uphill bike ride home unless you eat. They let us bring our bikes in and, unlike the Culver City Plunge, we don’t have to hide them from being seen. The staff is friendly and very helpful.

A FEW “LESS THAN” POSITIVES:

-RAIN: I enjoy how rain freshens up vegetation and smells nice, but when I’m out riding in it on several occasions, it becomes less enjoyable. The key has been to stay positive about it! I’m praying for a rainy day at the Mooloolaba World Cup because if there’s rain, I will be prepared to ride quite well in it!

The same crit course pictured above. This time in the rain!

-ROAD KILL: On the roads while riding, I’ve seen dead frogs, snakes, and a variety of birds. Thankfully (knock on wood), on the numerous trail runs in the nearby National Forest, I’ve only seen live turkeys and birds...I hope it stays that way!

-GRASS TRACK: This is only an issue if you’re allergic to grass. Running on the grass track felt like I was trying to breathe through a snorkel or straw while trying to run max effort. If I wasn’t allergic to grass, then this would definitely go on the positives list.

-OPPOSITE SIDE OF THE ROAD: Driving and riding on the opposite side of the road definitely took some getting used to. I still have to stop and think at intersections to make sure I know what directions cars may come from. Also, the numerous roundabouts can make navigating quite challenging at first.

-KOALAS: I haven’t seen any koalas yet. They hang out in the trees in the National Forest, but when I’m running there, I’m always looking down at the ground, so my chances of seeing one are slim.

So, like any place in the world, Australia has had its pluses and minuses, and overall I give it a Thumbs Up! With my first race of the season just 1 week away, I feel coming to Noosa and training with Siri and the team has prepared me well to race. Since being here, I’ve swam my fastest ever 1500 meter time trial. I’ve also run my fastest ever 5k. On the last group ride I did, I hung in there with the lead group, took some pulls at the front or bridged gaps when necessary, and held my own with the 1 other female in the front group who happens to be on a top Australian professional cycling team. I became reacquainted with the feisty side of my cycling...the side that is 1 reason why I love ITU/draft-legal triathlons versus the “prim-and-proper” individual time trialling of non-draft legal racing. I prefer a bike that allows me to mix it up in a group and live on the edge of life, or the edge of the tire in this case, as I go around the corners! Thankfully, BH (with the build help and expertise of Bike Improve) has given me that exact bike in the form of their new G6 road bike, and I cannot wait to race on it soon! Vrooooooom! This engine is ready to GO!

First Endurance Nutrition

Thu, 13 Dec 2012 11:11:40 -0800

This is a blog that I’ve been looking forward to writing, but the passing of time was important. I wanted to be as unbiased as possible, although I now have good reasons to be biased. Can you relate to putting in hours and hours of training, only to have nutrition woes on race day? Pros and amateurs alike experience these frustrating circumstances.

Challenging nutrition experiences this summer and fall prompted a phone call to First Endurance in early October. I had browsed the websites of several nutrition companies. I found doing this somewhat difficult because every company has their own spin and believes their product is the best. Thankfully, I had a gut feeling to call First Endurance. After looking at their website, my first question was along these lines, “Based on most of the pros that you sponsor, I assume your product is geared more for Ironman athletes. Can you explain to me the benefits of using your products for an ITU, Olympic-distance athlete and how you recommend this distance athlete uses your products in races?”

This question, and all of my other questions, were answered with an impressive level of knowledge, experience, and a genuine concern for me as a person (which I really appreciated). We hung up the phone, I did my final race of the season, and a few weeks went by where I let myself forget about triathlon. When I came back to reality, I was determined to get my training and racing nutrition dialed in.

I reconnected with Robert at First Endurance, and he recommended I watch the videos on these 2 pages: Ultragen & OptygenHP. I did that. Again, I was very impressed, so I watched the rest of the videos for each of their products. After doing this, I made a firm decision--regardless of whatever financial sacrifices it would require (I budgeted it out, per month, to the exact penny), I needed to make the switch and completely commit to their entire line. I initially had some hesitations because I had been using the same nutrition for the past few years. The thought of changing this up was a little worrisome, but I decided the time had come. I stuck with my firm decision, and First Endurance graciously provided me with a sponsorship, which I appreciate more than words can describe.

I’ve now been using all of the products for over 1 month. Can I feel a difference? Absolutely. Here are some of the differences I feel:

-The stress level in my body is reduced. After consistently taking OptygenHP for about 2 weeks, I felt better equipped emotionally to handle what I used to consider high stress situations, regardless of the source of stress. I also began sleeping better on a more consistent basis. I’m not up in the middle of the night nearly as much as I used to be, nor do I feel as anxious about things. I think more clearly. I combined my use of OptygenHP with a commitment to reduce stress in my life--this combination has been key!

-Consistent use of the Ultragen recovery drink has allowed me to recover from workouts more effectively. I can undertake a larger volume of training. Because I feel better overall, I am happier, too! Also, I love that Ultragen is rapidly absorbed into your body. The science and recommended usage behind this product makes so much sense!

-Even with a major increase in swim volume this past month, my speed and strength have continued to improve. I am not exhausted or overly fatigued (physically or mentally). I am surprised how my body has been able to handle the volume. I have also recently restructured how I fuel during these workouts with the EFS drink and/or liquid shot. I am now fueling in a way that is specific to short course (Olympic distance) racing.

-I am running at speeds on the treadmill (for repeated short bursts of time) that are faster than I’ve ever run before. Recently, a guy on the treadmill next to me even asked if I was training to be a sprinter! A positive mental state has helped me reach these speeds, and having confidence in my nutrition, because I truly feel good, helps me to remain positive.

-Most importantly, my confidence in how I’m fueling my body during training continues to increase with each successful session. How my body reacts to and handles the training is much more predictable than it used to be.

One final thought. If you love the electrolyte drink and gel that you currently use, then stick with what’s working. I would, however, consider using Ultragen as your recovery drink and Optygen/OptygenHP. If you have goals in the sport that you’re seriously working towards, but you’re doing so while balancing a full life with your family and/or your job, buy a month’s supply of these 2 products, and see if you notice a difference. Also, if you are short on recovery because you juggle so much in a day, I do believe this combo will help. If you have questions, don’t hesitate to ask!

I wish everyone a wonderful holiday season, complete with family, friends, and a happy, well-fueled body during training :)