NIFS Healthy Living Blog

NIFS Personal Trainer Takes on a Triathlon Challenge (Part 3)

IMG_9672.jpgWe have followed NIFS trainer Crystal Anne Belen throughout her triathlon training program experience (see part 1 and part 2). It’s finally time for the race, the moment the entire group has been waiting for and anticipating for the past 2½ months. Let’s hear from Crystal about her experience!

It’s the week of the race and training is complete. A lot of preparation has happened over the last 10 weeks. The hard part is over. Hydrating, breathing drills, staying healthy, visualization, staying positive, and relaxing were my areas of focus. By the end of training, I was feeling confident with my transitions and prepared for the race.

Goal: 500m Swim, 10-Mile Bike, 3-Mile Run

At the start of the race, I felt the excitement in the atmosphere! Almost 400 athletes were there to compete, and everyone had worked so hard for this moment. From my perspective, the distance didn’t look that far to swim in the open water. As I stood there waiting for my time to enter the reservoir, I was determined to conquer it, and there wasn’t anything that was going to stop me. However, the swim turned out a lot harder than I expected. I unfortunately found myself going kayak-to-kayak, needing assistance, and eventually met George, a gentleman who stuck with me as far as I could go. He encouraged me as I went along and said that he was there for me whenever I needed him. No matter how long it was going to take me, I was determined to finish the swimming portion.

I swam about halfway through the 500m, and there came a point where I was taking too long in the water and was told that I had to be picked up in the boat to catch up with the rest of the swimmers. Along with a few other ladies, sitting in the boat in tears, I was disappointed in myself. The official who picked us up offered that if we wanted to swim the last 50m, we could get back in. I wasn’t about to end the swim in total defeat, so I got back in the water and swam the rest of the way in.

The Ride

While I thought that the obstacles were over for me, the bike portion of the race brought even more roadblocks. I started off with a nice, quick transition to begin the ride. Determined to make up some time from the swim and knowing that I couldn't let the swim get to me, I came upon the first hill of the race and ended up running into a problem immediately. As I shifted gears, my chain came off my bike and I ended up having to pull off the road to put my chain back on.

After getting my chain back on, I rode for the next 6 miles, passing a few ladies, but then another unexpected mishap took place. As I shifted gears on another hill, my bike came to an abrupt stop. Emotionally done, I had had enough, and the disappointment of all the training I did for nothing was overwhelming. Another gentleman came and asked if I needed any help. He tried to see what was wrong with it, spent a few minutes looking at it, and ended up telling me that I was going to have to walk my bike the rest of the race. My derailleur flipped over and would catch in my spindle, not even allowing me to pedal. Beyond frustrated and embarrassed, I wasn’t able to keep the positive mindset I had been working toward, although I was still determined to complete the course. It had to happen.

While walking the rest of the course, an unexpected turn of events took place. I caught up to a woman who was also walking with her bike. I felt so frustrated and defeated but as we began to talk, I was grateful for this time. She said, “I’m sorry to hear about your bike, but I'm thankful that you are walking with me.” In that instant, my mindset completely changed. In the full-throttle of my stress, someone needed my help more.

The next thing I knew, the trainer in me ended up encouraging her to keep persevering. I was no longer thinking about the struggles I was going through. I walked with her the rest of the 3 miles, and she eventually rode back on her bike to complete the remainder of the race. Finishing in last place in the biking portion allowed me to put things in perspective, and I was so thankful that I had the opportunity to help another athlete. I was no longer mad at myself, and I kept telling myself that the only thing left to do was the 3-mile run, my strongest portion of this triathlon.

The Last Leg

Running indeed was my strongest event as I completed the 3 miles without any major incidents and ran the entire way. I finished my run in 28 minutes with an overall race time of 2 hours 12 minutes and 10 seconds.

With the rollercoaster of events that took place, I'm very grateful for accepting the challenge, going through the experience, and stepping outside of my comfort zone, and especially grateful for the people I've met along the way. I’ve learned that there are things that happen in life that you can’t control, things happen in which you have a decision to make, for which your attitude can instantly determine the path that you will travel on. As a trainer, I work with many individuals who go through their own challenge on a daily basis, and this has given me more appreciation and a fresh perspective on the process it takes to overcome a difficult part in your life.

With how I completed the race, I've been asked if I'd do another one. Surprisingly, yes, I would do another one. Knowing what it takes and where I currently stand, I can work to improve. So the journey continues, I am tentatively planning on completing another triathlon on September 30, in Illinois, to write a new chapter in this book.

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Crystal Anne Belen, personal trainer and health fitness instructor at NIFS. To read more about the NIFS bloggers, click here.

Topics: running swimming nifs staff race challenge biking triathlon training program

TRI a New Challenge This Summer—NIFS Triathlon Training Can Help!

tri-1.jpgThere are so many different types of races out there to challenge yourself with this summer. Maybe you are signed up for a Spartan Race, a trail run, or a half marathon; but have you ever considered giving a triathlon a shot? If you haven’t done one before, I can say from first-hand experience: they are challenging, but very fun!

Triathlon is the combination of swimming, biking, and running. Now most of us would say, “Okay the last two don’t sound too bad…but no way, I am not a good swimmer.” One of the biggest deterrents keeping people from going out for a tri is the swim aspect. It is true that for most this is the most intimidating part, but just like the other two events, you just have to practice and get comfortable with it! Let’s take a quick look at the three events.

Swim

The length of the tri you sign up for will determine the distance you have to swim. The swim portion is done in open water (Tri Indy does theirs in the downtown canal, and Go Girl has their swim at Eagle Creek Park). Most people are not able to train in open water, but get into the pool as much as you can before the race. Find a training plan to follow, making sure that you are getting both distance and speed work, as well as drills, in your swimming sessions. Also, if you do not have any experience in swimming, I would suggest getting a lesson or two to learn proper breathing, strokes, and efficiency in the water.

Bike

The bike portion of the triathlon is done on the road. And like the swim, the distance will depend on what race you sign up for. A common misconception is that you have to go out and spend $2,000 on a great road bike. When race day comes, you will see every shape and size of bikes! The important thing to remember is, before getting out on your bike, to make sure it’s tuned up and in good shape to ride. Then practice running with it for the transitions, ride different distances and speeds, practice shifting gears, and just get comfortable using it.

Run

For many, next to swimming this may be one of the most challenging elements of the race. Just think you have already swum and biked, and now you have to get off and run! In the beginning your legs feel like jello and your body is telling you that you can’t possibly put one foot in front of the other and keep going. But you can do it! During your training, get in some longer runs and be sure to practice some bike-then-run days as well.

***

Seems like it could be a lot, but thousands of people finish triathlons every year around the world. Make 2016 your year to scratch that off the list. There are training programs out there: get one, follow it, and finish that race!

TRI-HEADER-pink.jpgATTENTION WOMEN: If you are interested in completing the 2016 Go Girl Triathlon at Eagle Creek, we have a triathlon training program at NIFS!

Early Bird Registration is happening now! Sign up before May 21st and save $10 off training!

 

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: running swimming triathlon summer biking

Benefits of Biking for Exercise and Fitness

ThinkstockPhotos-103584987-1Biking can have significant benefits to your overall health and fitness! If you are looking for something to try this summer that maybe you haven’t done before, consider hopping onto your bike…remember that’s that thing stashed in the back corner of the garage with flat tires and cobwebs hanging off the back of it!

I often find myself wondering what different things I can do for a workout, and since I began to incorporate biking into my routine, I have found some benefits it adds to my other workouts. Let’s take a look at what some of those are.

  • Good for your cardiovascular health. Most people consider cardio exercise as running, using the elliptical, or power walking, but throwing in some biking is proven to increase your cardiovascular fitness.
  • Helps to build muscle. Biking helps to both tone and build muscle fibers, specifically in the lower extremities targeting the calves, thighs, and buttocks. It’s also a great low-impact exercise and takes the pressure off the hip, knee, and ankle joints. If you are recovering from injuries, biking can help keep you fit and active.
  • Burns calories. As with many cardio exercises, you can burn a good amount of calories while cycling, and it will increase your metabolism once the workout is finished. To be most efficient, you want to ride faster than a leisurely pace and work through some hills or intervals when possible.
  • Helps with coordination. When you cycle you use every part of your body, which forces you to work on coordination skills. As you go, you move both feet simultaneously as well as use your body weight to shift the bike through turns, using both arms at the same time to turn, brake, and change gears. It takes some mental focus to think about all those steps, even while you’re just cruising.
  • Aids your psyche. Biking, like all exercise, is good for your overall mental health. Exercise helps to release endorphins, which keep you relaxed and reduce your levels of stress.
  • Helps with longevity. According to an article put out by the Environmental Health Perspective, the benefits of biking outweigh the risks for increasing your lifespan. Cycling, as discussed before, increases your cardiovascular health, which directly correlates to lifespan.
  • Strengthens your immune system. All exercise, including biking, helps to strengthen your immune system to fight off sickness and infection.

You can see that more than being an enjoyable leisure activity, biking can significantly add to your overall health. I have enjoyed doing some biking this summer and encourage you to give it a try outdoors at some of these local places: 

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: cardio calories attitude balance immunity biking muscle building

Are You Ready to Race a Triathlon?

Tri-training-Are-you-ready3
Topics: exercise running swimming triathlon race competition biking