Bike Diva

Essentials for Endurance Runners

Above: Bike Diva crossing the finish line after her first ever half marathon trail run.

Although this blog is called Bike Diva, I do a bit of running from time to time. My favorite type of race is duathlons, run-bike-run, so I actually have to do quite a bit of run training. My last official "race" was the Dopey Challenge at the Disney Marathon in January. That was 48.6 miles of running over a 4 day period, the last day being the marathon.

While I've done a ton of half marathons, I've only done 2 marathons. It was quite the struggle to complete 26.2 miles so the thought of becoming an ultra-runner seems a bit intimidating. But there are a few ultra runs near me, including a 50k (30 miles) trail run at one of the local parks. I did the half marathon trail run at the park last year but have yet to put in the training to become an ultra runner, maybe in the future!

Above: Bike Diva (on the right) and members of the Palm Beach Chapter Team in Training about to start on the 4 day, 48.6 mile Dopey Challenge.

Ultra Running is Cool

Ultra running has really hit a vein of popularity in recent years. Whether it’s the challenge, the endorphins, or the thought of pushing yourself further and further to near and often past breaking point is hard to know. However, one thing’s for sure – it’s here to stay.

Whether you’ve begun endurance running, have thought about it at one stage or another or are even a hard-core lover of endurance running there are some essentials that you will need to make the most of your experience.

Pacing is everything

Be a tortoise when running an endurance race and remember to pace yourself. A lot of people find they end up in serious trouble because they try to beat their personal best on race day. There’s nothing wrong with this, but it does greatly increase your chance of becoming injured or tiring yourself.

Mental Prep

Mental preparation for the endurance race is an essential and you have to know that it’s going to hurt and get your head around that fact. Failing to do mental prep will leave you disillusioned and increase the chance of you giving up. These tips should help your prepare for the long slog ahead and the victory at the end.

Hydration and Food

Staying properly hydrated, either with water or an electrolyte solution, is key to long distance running. Food is so important before an event like this and you need to plan what you’re going to eat on race day to make sure you stay focused. Different sorts of foods work for different people and you need to experiment and get yourself out there. Gels are great during the race, but think about what you eat a day or 2 before the race. Foods like oatmeal, jam sandwiches and pasta will help you carboload and are the key to successfully completing an endurance race.

Think Long term

While a blister may not be a big deal during a 10k, if you’re running for up to 10 hours it can be. Prepare for the posibility of a blister in advance. Products like Aquaphor or Vaseline should be used on your feet before you put your socks on, to help prevent blister during the race. Fail to prepare; prepare to fail. You might even want to bring an extra pair of socks with you, in the event you encounter muddy, wet trails during a trail run.

In your Stride

Taking things in your stride by breaking up the run into smaller goals can really make it a lot easier. Give yourself an easy goal, like "I'm going to run to that large pinetree in the distance before taking my next walk break." Take walk breaks whenever needed and remember that once you keep putting one foot in front of the other you’ll eventually reach the finish line. Good running or walking shoes help immensely – WebTogs have a good selection and even stock the excellent North Face Hedgehog – a great shoe for seasoned walkers.

The Gear

Good quality gear can be a significant aid no matter how well-trained you are. The weather, your feet and a range of other things can cause problems, so be aware of these variables and pack and use suitable equipment. Good running shoes, quality gear from companies such as North Face and other items will help. In addition, pack some warm clothing, an extra pair of socks, band-aids, a phone, food and a map to make sure you have no problems when getting there.

Following these tips will greatly improve the chance of your ultra running event being a success letting you feel the pride of completing an endurance event.

 

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Team in Training Summer 2012 Events

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Learn more about Team In Training at an upcoming Information Meeting!

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Attend a TNT Information Meeting! Bring a Friend!!
Meet certified coaches, past participants and learn about your honored teammate, a local blood cancer patient, whose personal battle will inspire you. 

Palm Beach Gardens 
Thursday, May 3rd, 2012 at 6:00pm
The Leukemia & Lymphoma office
4360 Northlake Blvd.,Suite109

West Palm Beach
Thursday, May 17th, 2012 at 6:00pm
Community Foundation Building
700 S. Dixie Hwy

Want to learn about TNT in a more casual, fun environment? We have two great recruitment social options for you! 

 

Recruitment Social-Boca Raton
Wednesday, May 9th, 2012 at 6:00 pm
Blue Martini
6000 Glades Rd.

Recruitment Social-Palm Beach Gardens 
Thursday, May 10th at 5:30pm
RA Sushi
11701 Lake Victoria Gardens 

 

Learn more about TNT and events offered this season.  Sign up and attend one of our upcoming information meetings. 

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H2O Audio - Swim With Music

Boring Swim Training

I am trying to do a bit more swimming as my first 70.3 triathlon takes place on November 13 at Miami Man. The swim portion of that event is 1.2 miles, that's about 84 lengths, or 42 laps in a 25 yard pool. I just started swimming in January, so the swim is the weakest part of my triathlon. I can't say I really enjoy swimming, doing laps in the pool gets a bit boring, so I started thinking about listening to music while swimming as a way to prevent total boredom. I also wanted to start listening to music while doing my longer, solo runs and was pretty sure I would be getting an iPod Shuffle. After a quick trip to Walmart I came home with a lime green iPod Shuffle then had my 16 year old daughter teach me how to use the dang thing. Playlist, what the heck is a playlist!?!

Above: 4th generation iPod Shuffle.

Above: H2O Audio Interval waterproof headphone system for the 4G iPod Shuffle.

Waterproof Your Tunes

While researching ways to listen to music under water, I came upon the H2O Audio website. H2O Audio makes a variety of waterproof headphones, cases and armbands for iPods, iPhones and MP3 players. Their latest product is the Interval case made specifically for the 4th generation iPod Shuffle. The Interval waterproof case includes integrated, waterproof Surge headphones.

Above: Place your iPod Shuffle inside the Interval case, then place the Interval on your goggles.

H2O Audio Interval Features

• MSRP: $99.99
• 100% waterproof
• submersible to 12 feet
• 5 pairs of earplugs, sizes XS - XL.

Bike Diva's Verdict

Listening to music while doing swim workouts seems to make the workout go by a little bit quicker. The music also helped me to relax a bit which allowed me to concentrate on learning to breath on my right side. I always seem to breath on my left side but for longer events, and triathlons with an ocean swim with a lot of waves, I really need to be able to comfortably breath on both sides. I don't bilaterally breath, due to exercise induced asthma, and end up breathing every stroke during triathlons. I'm hoping I will eventually get better at swimming, have to be patient, only started swimming on January 3 so I see lots of room for improvement!

I will have to play around with the different size earplugs. They kept coming lose in the water, even having my swim cap covering my ears. Kind of the pain in the butt to have to keep adjusting the earphones after every few laps. Also, the volume is louder when your head is out of the water but gets a bit muffled when your head is in the water. So the music kept getting louder then softer the entire workout. Especially annoying when doing breast stroke but I even noticed the volume difference when breathing during free style swimming. I tried a couple sizes of the ear plugs but keep getting the same problem. Not getting a secure seal with the ear plugs and even turning volume way up getting really muffled sound quality while underwater.

Above: H2O Audio Interval run hat.


Run With H2O Audio

H2O Audio also has a hat and visor which has been specifically designed to be used with either the 3G or 4G Interval. I purchased the hat, which is available in either white or black, so I could also use my H2O Audio while running. I am a heavy sweater and like having a totally waterproof option for using my iPod Shuffle while working out. Using the run hat with the Interval is also perfect if it starts to rain. Unlike cycling, I don't mind running in the rain, as long as there is no lightening involved.

I tried one of those waterproof armbands with the iPod Shuffle, but hated having it attached to my upper arm and always felt like the cord to the headphones got in the way of my arm swing. The entire setup is very lightweight and I barely noticed I was wearing it. The velcro straps on the hat keep the unit securely in place without any bouncing around.

 
Above: place your iPod Shuffle 4G inside the H2O Audio Interval waterproof case.

The hat retails for $24.99, while the visor has a suggested retail price of $23.99. The hat includes a Halo headband attached to the inside, to help prevent sweat from dripping in your eyes. The hat would also be a perfect, waterproof solution for listening to music while kayaking or paddle boarding.

I will have to play around with the different size earplugs. I went for a short run around my neighborhood using the Interval attached to the running hat and the right earplug fell out of my ear a couple of times. I am using the size medium plugs, so not sure if I should go with the small, to fit tighter, or with the large to fill up my ear better. The manufacturers instructions say going with a larger size earplug while using the Interval in the pool may help to create a better seal. I switched to a larger size earplug for my second run with the Interval and had much better luck with the headphones staying in.

Above: Swim while listening to music.

H2O Audio Sponsorship

I have a few companies that sponsor my racing endeavors each year. I did a bit of research and found that H2O Audio offers athletic sponsorship through the Hookit website. I filled out the on-line sponsorship application and received an offer a few days later. I am a member of Team H2O Audio Elite for 2011. I also found information regarding sponsorship on their website: H2O Riders.

Take care,
Lynn Smythe, AKA the Bike Diva

 

Bike Diva's Tentative 2012 Race Schedule

Above: Lynn Smythe, AKA the Bike Diva, and her husband Rob finishing the swim leg of their first ever triathlon, February 2011.

Race Bike Diva Race

It's that time of year again. Time for reflection as I look back at the races I participated in 2011 and figure out which events I want to race in 2012. I've been racing since 2008, you can view my Bike Diva Race Schedule to see all the events I participated in since that time: http://www.bikediva.net/bike-divas-races.html.

I start planning my schedule for the following year in the early fall for a number of reasons:

1. The companies I am trying to obtain sponsorship from for the 2012 race season usually accept applications in the fall for sponsorship the following year. Every potential sponsor needs a general idea of the events you plan on doing.
2. I am married with children and need to plan my training and racing around my husbands work schedule and daughters school schedule.
3. I am not independently wealthy, and as an amateur athlete, I have to pay the entry fee to all my events. Being on a limited budget I have to decide which events are the most important to me each year.
4. I live in south Florida and could easily race year round. But that would be a recipe for disaster. Everyone needs an off season to rest and recuperate from their main racing season before gearing up their training for the next racing season. I was exhausted at the end of 2010 after doing 22 events, so I am trying really hard to scale back a bit. Fewer races should mean those races are better/faster than going slow and suffering when doing too many events.

  Above: showing off my bike in the transition area of the 2011 St. Anthony's triathlon.

Bike Diva's 2011 Races

As you can see, I still have a few races left to go for 2011. My "A" race of the year, the one which is the most important to me, takes place on November 13. I will be competing in my first half Ironman distance triathlon at Miami Man, 6 days before my 48th birthday!

1. 2/06 - Club Med Race Series #1 – sprint triathlon – Club Med, Port St. Lucie
2. 2/26 - Race for Faith – 5k – John Prince Park, Lake Worth
3. 3/13 - 35^th Annual Shamrock Run – 5k – John Prince Park, Lake Worth
4. 3/27 – Club Med Race Series #2 – sprint triathlon – Club Med, Port St. Lucie
5. 4/03 - Spring Training Triathlon - sprint triathlon - Tradewinds Park, Coconut Creek
6. 4/17 - FAU Wellness Triathlon - sprint triathlon - Spanish River Park, Boca Raton
7. 4/23 - Egg Hunt Triathlon - sprint triathlon - CB Smith Park, Pembroke Pines
8. 5/01 - St. Anthony's Triathlon - Olympic triathlon - Vinoy Park, St. Petersburg
9. 5/07 – 10th Annual Race for the Arts – 5k – John Prince Park, Lake Worth
10. 7/04 - Independence Day - sprint triathlon - Tradewinds Park, Coconut Creek
11. 7/24 – Club Med Race Series #4 – sprint triathlon – Club Med, Port St. Lucie
12. 8/06 - Loggerhead Triathlon - sprint triathlon - Carlin Park, Jupiter.
13. 8/21 - WPB Race Series - 15k time trial bike race - West Palm Beach.
14. 10/02 - Race the Troops - sprint triathlon - Tradewinds Park, Coconut Creek
15. 11/13 - Miami Man – ½ Ironman triathlon – Larry & Penny Thompson Park, Homestead
16. 11/19  25th Annual Turkey Trot - 5k run - Anchor Park, Delray Beach
17. 12/03 - Warrior Dash - 5k adventure run - Quiet Waters Park, Deerfield Beach

Above: my favorite part of the triathlon, the bike leg!

Bike Diva's Tentative 2012 Race Schedule

This is a very preliminary schedule. I don't have any dates yet for the Club Med series of triathlons or any of the Multirace.com triathlons. I'm not sure if I will commit to doing my first full Ironman distance triathlon the end of 2012 or 2013. If I don't do Ironman in 2012 then I will do the half Ironman again at Miami Man in lieu of Ironman Florida.

Also, if my  swim confidence has improved, then I'm looking at NOT doing as many Multirace.com events as I usually do and adding in some of the bigger tris, such as Miami International, Nautica South Beach or Escape to Miami to my schedule. BUT I will have to get over my fear of bridges, Miami triathlons are full of stinking bridges.

Also, my local chapter Team in Training is talking about doing the Moab century ride next September. That is a 100 mile road bike ride in the mountains in Utah. My husband is one of the Team in Training cycle coaches, so if Moab is a go, then I'll be training for that event in September in lieu of doing Nation's triathlon.

The Disney half and full marathon (AKA Goofy Race & a half Challenge) are the only events that I have already registered for in 2012. I am doing Goofy with my local chapter of Team in Training to help raise money for the Leukemia & Lymphoma Society. This leaves a lot of room for changes and additions to the schedule. But potential sponsors for 2012 race season need to have a general idea of what events I plan to race so I put together this tentative schedule.

1. 1/07/12 - Disney - half marathon - Orlando
2. 1/08/12 - Disney - marathon - Orlando
3. 2/19/12 - A1A - marathon - Ft. Lauderdale
4. 2/25/12 - 9th Annual Race for Faith - 5k - Lake Worth
5. 3/10/12 - 11th Annual Race for the Arts - 5k - West Palm Beach
6. 3/?/12 - 36th Annual Shamrock Run - 5k or 10 miler - Lake Worth
7. 4/15/12 - FAU - sprint triathlon - Boca Raton
8. 4/29/12 - St. Anthony's - Olympic triathlon - St. Petersburg
9. 8/?/12 - Loggerhead - sprint triathlon - Jupiter
10. 9/09/12 - Nation's - Olympic triathlon - Washington, DC
11. ??11/?/12 - Ironman Florida - Full Ironman triathlon - Panama City Beach OR
12. 11/?/12 - Miami Man - half Ironman triathlon - Miami
13. 11/?/12 - 26th Annual Turkey Trot - 5k - Delray Beach
14. 12/?/12 - Palm Beach Marathon - marathon - West Palm Beach

Above: my least favorite part of triathlons, the swim. I've only been swimming since January 3, so I guess I'm doing okay for just getting into triathlons. I am like a fish out of water in the water - LOL!

Additional Sponsorship Information

Here are links to articles I've written on obtaining sponsorship for amateur athletes:

• 2012 Athletic Sponsorship Opportunities
• How to Find Sponsorship Opportunities

 

Take care,
Lynn Smythe, AKA the Bike Diva

Proper Arm Swing Improves Your Running Form

Above: Bike Diva showing poor arm swing while running.

Arm Swing While Running

What a difference a couple of weeks makes. The photo shown at the top of this blog post was taken on August 20, 2011. I was participating in a short run after the season kickoff for the Team in Training winter marathon team. The members of the team that live in south Palm Beach county do their weekly Saturday training runs out of Red Reef Park in Boca Raton. As you can see in the photo, I used to run with my arms swinging all over the place and crossing the front of my body.

All the magazine articles and books I've read on running never mentioned a lot about what to do with your arms. Roy Wallack's book, Run for Life, offers a brief insight on how a poor arm swing can lead to poor running mechanics which can lead to aches and pains and eventually injuries. Wallack says that runners should have pendulum arms: "to direct all your momentum forward, swing arms vertically along the side of the body with elbows bent at a 90-degree angle or less. Don't swing them at an angle across the chest, which directs your momentum cross-ways and places additional compensating forces on hips, shoulders, knees, ankles and back."

Above: e3 Grips by Biogrip, Inc.

A Tool For Proper Arm Swing

I've been trying really hard to pay attention to what my arms are doing during all my runs. I seem to have less right hip flexor and lower back pain now that I'm not swinging my arms wildly about. But because I had been running for the past 3 years with improper arm swing, I am currently seeing a chiropractor for weekly adjustments, to help get my back, spine and pelvis back into proper alignment.

Wallack discovered the e3 grips, made by Biogrip, Inc., to help him keep his arms in the correct position, while learning a more efficient arm swing. I don't think I would resort to buying a pair of the grips, I can't imagine running while holding something in both hands. You can get the same effect by pretending you are holding a joystick in your hand and are trying to push the side of your index finger with the tip of your thumb. The grips have a suggested retail price of $39.95; if you are interested in learning more about the e3 grips, visit their website: http://biogrip.com/.

Bike Diva Recommended Running Books

I have loads of books covering various swim, bike, run, strength training and nutrition topics. Here are a few of my favorite running books that can help you improve your running form. All three books are proponents of having a mid foot strike, as opposed to being a heel striker, while running. I changed my running form from being a heavy heel striker, to that of a mid foot striker, over one year ago. But that is a topic best reserved for another blog post.

1. Pose Method Running - Dr. Nicholas Romanov
2. Chi Running - Danny & Kathy Dreyer
3. Run for Life - Roy Wallack

Above: coming out of the water at the 2011 FAU sprint triathlon. My arms almost look okay here, elbows still splayed out a bit too wide and flapping like chicken wings, NOT an attractive look.

Disney Marathon

I am doing the Goofy Race & 1/2 Half Challenge in Orlando in January with Team in Training. Participating in both the Disney ½ marathon and Disney marathon is called the Goofy Race and ½ Challenge. I will be participating in this event with my local Team in Training chapter, while helping to raise funds for the Leukemia & Lymphoma Society.

Disney will be my first running event with Team in Training. I have completed 5 century bike rides and 2 triathlons with TNT since 2006, while helping to raise over $30,000 for cancer research. My fund-raising page is located at: http://pages.teamintraining.org/pb/wdw12/lsmythe.

Take care,
Lynn Smythe AKA the Bike Diva

 

Disney Marathon with Team in Training

Above: Rob and Lynn Smythe at the 2007 El Tour de Tucson century bike ride.

My husband and I have been active in our local Team in Training chapter since 2006, while helping to raise money for the Leukemia & Lymphoma Society. Here is a copy of our fundraising letter for the Winter 2011 season:

DISNEY MARATHON

After 6 years of participating in endurance events with the Palm Beach Team in Training chapter, I have finally decided to participate in my very first marathon. I will be doing the Goofy Challenge the weekend of January 7 and 8, 2012. The Goofy Challenge is for anyone crazy enough to want to run both the Disney 1/2 marathon and Disney marathon on the same weekend. I will be running 13.1 miles on Saturday, January 7, and 26.2 miles on Sunday, January 8. That's a total of 39.3 miles I will be running at Disney, while helping to raise money for the Leukemia & Lymphoma Society.

TRIPLE CROWN RECIPIANT

The Disney Marathon will be my triple crown. A triple crown participant is anyone that has completed at least one century bike ride, one triathlon and one marathon through the Team in Training program. Since 2006, I have participated in 5 century bike rides and 2 triathlons through the Team in Training program. My husband Rob, who is a TNT cycle coach, and I have raised over $35,000 during this time.

 

LEUKEMIA & LYMPHOMA SOCIETY

Please consider making a donation to support our participation in Team in Training, and help advance the Leukemia & Lymphoma Society’s mission. You may make a donation by visiting our fundraising website which is located at: http://pages.teamintraining.org/pb/wdw12/lsmythe Or you may send me a check, made out to the Leukemia & Lymphoma Society, to my home address listed below.

CANCER EFFECTS EVERYONE

My husband Rob, who is a Team in Training cycle coach, has been going through his own battle to fight cancer for the past two years. In October of 2010, he went to his urologist for a routine check up, and was hoping to be diagnosed as one year cancer free. Unfortunately the cancer was back and he had to undergo a second surgery on December 15, 2010.

Rob began what we thought was going to be a year’s worth of immunotherapy and interferon treatments starting the end of January. Around the beginning of April he was given the all clear! His cancer is currently in remission and instead of having to continue with a year's worth of treatments, he is now looking at a few maintenance treatments for the remainder of the year. We both enjoy being part of the Team in Training program and staying active, even while we are going through our own personal crisis, is the key to keeping a positive outlook on life. GO TEAM!

Lynn Smythe

5312 Cleveland Road

Delray Beach, FL 33484

 

Bike Diva's Tentative 2011 Race Schedule

Run Bike Run

2011 will mark my 4th season of racing, and my third year of racing duathlons. I participate in the majority of the duathlons hosted by Multirace.com. Most of the Multirace.com events can be done as either a triathlon or a duathlon. Since I am swim challenged, I opt to do the duathlons.

Here is a listing of my tentative 2011 race schedule. Besides the duathlons, I plan on dong a few 5k runs and a few cycling events. All of these races take place in south Florida, unless otherwise noted.

Charity Bike Ride

I'm not sure of the exact date of the Honolulu Century Ride. We are trying to get our local Team in Training chapter to offer the Honolulu ride as one of it's fall season events. Team in Training is the main fundraising program of the Leukemia & Lymphoma Society. In the past 5 years my husband and I have participated in five century (100 mile) road bike rides with the society, while raising over $22,000 to help find a cure for blood cancers.

If the Honolulu century ride is a go, I will be altering my race schedule for the month of September. My husband, daughter and I plan on spending around 10 days in Oahu, if we go, so we will be traveling out to Hawaii before the rest of the TNT cycle team gets out there. Time to start saving our pennies!

Bike Diva's 2011 Race Schedule

1. 1/15 - Dyer Consequences - 10k trail run - Dyer Park, West Palm Beach
2. 2/06 - 9th Annual Butterfly Run - 5k run - Sabal Pines Park, Coconut Creek
3. 3/06 - Spring Training Classic - 10k run - Rodger Dean Stadium, Jupiter
4. 4/03 - Multirace Season Opener - sprint duathlon - Tradewinds Park, Coconut Creek
5. 4/23 - Egg Hunt - sprint duathlon - CB Smith Park, Pembroke Pines
6. 5/07 - 10th Annual Race for the Arts - 5k run - John Prince Park, Lake Worth
7. 5/15 - Tri Miami - sprint duathlon - Crandon Park, Key Biscayne
8. 5/22 - Riviera Beach - sprint duathlon - Ocean Mall, Singer Island
9. 6/11 -  TBA - sprint duathlon
10. 6/19 - Mack Cycle Trilogy #1 - sprint duathlon - Crandon Park, Key Biscayne
11. 7/04 - Independence Day - sprint duathlon - Tradewinds Park, Coconut Creek
12. 7/17 - Mack Cycle Trilogy #2 - sprint duathlon - Crandon Park, Key Biscayne
13. 8/14 - Mack Cycle Trilogy #3 - sprint duathlon - Crandon Park, Key Biscayne
14. 9/04 - Labor Day Weekend - sprint duathlon - Tradewinds Park, Coconut Creek
15. 9/18 - Mack Cycle Trilogy Bonus Round - sprint duathlon - Crandon Park, Key Biscayne
16. 9/25? - Honolulu Marathon - century road bike ride - Oahu, Hawaii
17. 10/09 - Race the Troops - sprint duathlon - Tradewinds Park, Coconut Creek
18. 10/16 - Last Chance duathlon - sprint duathlon - Crandon Park, Key Biscayne
19. 11/13 - Miami Man - half Ironman duathlon - Miami
20. 11/19  25th Annual Turkey Trot - 5k run - Anchor Park, Delray Beach

Above: Bike Diva racing in a duathlon on South Beach, Miami.

Final Thoughts

I did 23 races in 2010. I was REALLY tired by the end of the year. I've been saying that I need to cut WAY back on the number of races I do in 2011. But it's so hard when there are so many awesome events to choose from. And except for the Honolulu century ride, they are all within a 20 minute to 1 1/2 hour drive from my house. Don't even get me started on the all the awesome events there are outside of Florida, not enough time or $$ in the budget to start racing out of state.

My main race of the year is the 1/2 Ironman duathlon at Miami Man in November. I don't want to totally take off time from training and racing, so I think throwing in a few 5k's during my down time will keep me from totally getting stale.

Take care,
Lynn Smythe AKA the Bike Diva

 

Bike Diva's 2010 Race Season Recap

 ABOVE: Lynn Smythe, AKA the Bike Diva, racing up William Powell Bridge on the Rickenbacker Causeway, at one of the Mack Cycle Trilogy sprint duathlons held on Key Biscayne, Florida.

Race Bike Diva Race

From time-to-time I like to compete in a few cycling, running and multi-sport events. Duathlons, which are a run-bike-run format, are my favorite type of race. Of the 22 events I participated in this year, 13 of the races were duathlons. Here's a listing of awards that have been bestowed upon the Bike Diva during the 2010 race season.

Above: Lynn Smythe, AKA the Bike Diva, with her 2010 Miami Man finishers medal and second place age group giraffe trophy.

Bike Diva's 2010 Awards and Accolades

1. 2/07/10 - Butterfly Run - 5k - USATF 5th place women 45-49.
2. 4/03/10 - Egg Hunt PFFW - sprint duathlon - USAT 2nd place women 45-49.
3. 4/25/10 - West Palm Beach Race Series - 15k time trial - USAC 5th place women 45-54.
4. 5/02/10 - Tri Miami - Olympic distance duathlon - USAT 1st place women 45-49.
5. 5/23/10 - Singer Island PFFW - sprint duathlon - USAT 2nd place women 45-49.
6. 6/05/10 - Multirace.com - sprint duathlon - USAT 3rd place female masters overall.
7. 6/13/10 - West Palm Beach Race Series - 15k time trial - USAC 3rd place women 45-54.
8. 6/20/10 - Mack Cycle Trilogy #1 - sprint duathlon - USAT 1st place women 45-49.
9. 7/04/10 - Independence Day PFFW - sprint duathlon - USAT 4th place women 45-49.
10. 7/18/10 - Mack Cycle Trilogy #2 - sprint duathlon - USAT 1st place women 45-49.
11. 8/15/10 - Mack Cycle Trilogy #3 - sprint duathlon - USAT 1st place women 45-49.
12. 8/28/10 - Metro PCS - sprint duathlon - USAT 3rd place female masters overall.
13. 9/05/10 - Miami Beach Classic - mid distance duathlon - USAT 5th place women 45-49.
14. 9/19/10 - Mack Cycle Bonus Round - sprint duathlon - USAT 2nd place women 45-49.
15. 10/10/10 - Tradition PFFW Championship - sprint duathlon - USAT 2nd place women 45-49.
16. 11/14/10 - Miami Man - 1/2 Ironman duathlon - USAT 2nd place women 45-49.
17. 11/20/10 - 24th Annual Delray Turkey Trot - 5k - USATF 6th place women 45-49.

  Above: Bike Diva's Mack Cycle Triology points series award.

Point Series Awards

In addition to the individual events I competed in, I also participated in two points series. If you completed at least 4 of the 9 Publix Family Fitness events, you qualified for the points series for those races. And if you completed at least 3 of the 4 Mack Cycle races, you qualified for the points series for those races.

I did 6 of the Publix Family Fitness sprint duathlons, and placed 1st place women 45-49 in that points series. I raced in all 4 of the Mack Cycle sprint duathlons, and placed 3rd female masters overall in that points series. Female masters are the top three fastest duathletes over 40 years old - AWESOME!

Above: Bike Diva's Publix Family Fitness points series award.

Other Bike Diva Events

I did a total of 22 races and events this year. As you can see in table at the beginning of this post, I won an award at 15 of those events. The remaining events were either not races, such as the Intracoastal Waterway Century bike ride, or running only events, where I am no where near the podium. I like to race against me, myself and I, so as long as I'm about the same or improving compared to my last race, I'm pretty happy with all of my results.

Above: Bike Diva's 2009 and 2010 Miami Man finishers medals and animal trophies.

Miami Man

This years Miami Man 1/2 Ironman duathlon, which was a 1mile run - 56 mile bike - 13.1 mile run event, was a huge improvement for me. I raced Miami Man for the first time last year, with an total time of 6 hours 50 minutes and 59 seconds which was good enough for 3rd place masters overall. This year my time was 6 hours 1 minute 36 seconds, a huge improvement of 49 minutes and 23 seconds!

Above right: Bike Diva on the podium at 2010 Miami Man.

Although my finishing time was much better this year, it was only good enough for 2nd place in my age group. There were a lot more people competing in the duathlon this year at Miami Man. I was really happy with my improvement over last year. I've lost a few pounds since last year, started meeting with a personal trainer three times per week, to work on upper body and core strength, and did a whole lot more biking and running compared to last year.

Above: Bike Diva information booth at the South Florida Bike Expo.

Bike Diva's Sponsors

I'd like to give a shout out to all of my sponsors that helped me out during the 2010 race season:

1. Aquaphor
2. Brooks
3. Fluid
4. Lock Laces
5. Mission Skincare
6. Motor Tabs
7. Rudy Project
8. Sock Guy
9. Sugoi

Above: The Bike Diva at the 24th Annual Delray Beach Turkey Trot. Although I am not a very fast runner, this was a 5k PR for me with an official finish time of 27:22.

2011 Race Season

It's a little too early to know what my race schedule will be for 2011. I know that Miami Man is scheduled for November 13, and I plan on doing the 1/2 Iron distance duathlon again. I want to improve my Tri Miami Olympic distance duathlon time, I finished with a time of 3:08 this year and want to be able to go sub 3 hours at that event in 2011. Tri Miami was held in May this year, but they haven't posted up the date for 2011. I will most likely compete in many of the south Florida Multirace.com duathlons, like I did this year, and am waiting for them to post up the schedule.

Above: Team in Training logo.

Team in Training

We are trying to get our local chapter of Team in Training to participate in the Honolulu century ride. That is a 100 mile road bike ride which takes place on the Hawaiian island of Oahu in the month of September. Team in Training is the main fundraising program for the Leukemia and Lymphoma Society. In the past 5 years, my husband and I have participated in 5 century bike rides with our local TNT chapter, and have raised over $22,000 for the society during that time.

Contact Bike Diva

I would love to hear about your 2010 race season and/or any plans you have for the 2011 race season. Leave a comment at the end of this blog post, or send me an email: [email protected].

Take care,
Lynn Smythe AKA the Bike Diva

Amateur Athletes Yearly Racing & Training Budget

Above: Just a small sampling of the shoes a runner will go through in a typical year.

Budget Your Athletic Expenses

Although I've been a cyclist for about 7 years, 2011 will be the beginning of my 4th race season. I started running about 3 years ago, when I decided I wanted to start competing in duathlons and a few half marathons.

Somewhere along the way I decided to look into possible sponsorship opportunities. I was born in 1963, so my racing age will be 48 years old for the 2011 race season. I wasn't expecting much, at my advanced age, and not being an Olympic hopeful, but I figured nothing ventured is nothing gained and sent out a few sponsorship proposals. Read my article How to Find Sponsorship Opportunities for details on how to write a sponsorship proposal and find sponsorship opportunities.

Now that I have a few years of racing under my belt, I am realizing I am quite young. I've raced against girls in their late 60's and men in their late 70's, and they are still kicking butt! You are never too old to start racing. I think the fact that I participate in so many races, over 20 this year, and am a freelance writer with two sports related blogs, probably helps my chances of getting sponsored.

Above: Examples of a few personal care products used by athletes.

Yearly Athletic Budget

For 2011 I am looking into possibly getting a few monetary sponsorships. Right now my sponsorships are either in the form of free gear or a Pro Deal Discount on products. But I have quite a few expenses and would like to be able to compete in the USAT Duathlon National Championships which take place in Tucson, Arizona in 2011 and 2012. So I decided to come up with an athlete budget which I could include in my sponsorship proposal, to show potential sponsors where their $$ contributions are needed.

Lynn Smythe Yearly Athlete Budget

1. Race entry fees
2. Gas and vehicle expenses
3. Meals
4. Personal trainer and/or coaching fees
5. Club memberships
6. Books and Magazine subscriptions
7. Nutrition and hydration
8. Personal care products
9. Shoes and clothing
10. Bike equipment and maintenance
11. Airfare
12. Bike shipping
13. Hotels

Above: Two aero hydration systems by Profile Designs.

Break Down of Athlete's Expenses

1. Race entry fees. I like to go over the previous years races, decide which ones I want to race in next year, drop the races I didn't enjoy, and add a list of new races I'd like to participate in for the upcoming race season. Local 5k events aren't too bad; around $25-$40 per race, but some of my bigger events, like the Miami Man half Ironman duathlon cost $280 or more to enter. My 2010 race entry fees came out to around $1,000.

2. Gas or vehicle expense. Might just be easier to figure out your total miles driving to and from your events and then figure on a per mile rate for gas and vehicle maintenance. In 2010 the IRS is allowing you to deduct 50 cents per mile as a business vehicle expenses. I'm not saying you can deduct 50 cents per mile on your tax return for all the driving to/from your events; I'm just trying to figure out a way to guesstimate your athletic related vehicle expenses for the year. 

3. Meals. Some of my events are an hour or more drive to and from my house. I try to bring all my necessary fluids and food with me, but sometimes you just have to pull into the nearest convenience store for a cold drink or stop at a restaurant on your way home to enjoy some real food. Gel packs, shot blocks and electrolyte drinks get old after awhile. And if you are getting a hotel room a day or two before events that are further away, you will definitely want to figure out your cost of meals, drinks and snacks while away from home.

4. Personal trainer and/or coaches fees. I started with a cycling coach at the beginning of the year. He was a great coach, but as my main focus is on duathlon racing (run-bike-run) a cycling coach really wasn't what I was looking for. The coaching was also done online and through phone calls, I am more of a one-on-one type of person. I started going to a personal trainer a few months ago, to work on my upper body and core strength and I absolutely love it. I was working out at home a few times a week, but having the weights and equipment right next to my laundry room just didn't work out that well. I always felt guilty about working out when there was a huge mountain of stinky clothes staring at me.

I started out going to the personal trainer twice a week for 1/2 hour at a time, but I have recently gone to 3x per week. Personal trainers are NOT cheap. Mine charges $80 per hour for individual sessions or $70 per hour if you sign up for 3 hours at a time. So it costs me $210 every two weeks for 6 half hour sessions. So assuming I don't take any time off for vacations, my yearly personal training budget comes to $5,460 - YIKES! My cycling coach only charged $50 per month plus a yearly $100 setup fee; but the triathlon multisport coaches I've been researching charge anywhere from $200 to $400 per month, so I guess my personal trainer fees aren't that far out of line.

5. Club Memberships. Do you belong to any cycling, running or triathlon clubs? My husband and I belong to a couple of local bike clubs which charge a yearly membership fee to each of their members. One of the bike clubs is through a local bike shop. You get a 20% store wide discount, excluding bikes, for being a member of the club. Definitely worth the $30 yearly family membership fee.

Above: Fluid makes a great protein/carb recovery drink to have after your intense training sessions and races.

6. Books and Magazine Subscriptions. I go to the bookstore every few weeks to see which issues of my favorite magazines have come out. It can get a bit pricey to buy individual copies of magazines, so you might want to look into getting a yearly subscription to your favorites. I subscribe to Triathlon Magazine, but still buy individual copies of certain issues of Inside Triathlon, Trail Runner and Runner's World. I might eventually get subscriptions to those magazines in the future.

Have you purchased any sports related books to help with your training and racing? Keep records of your yearly purchases and figure that into your athletic budget. I am a book NUT, I try to find discounted copies of books through Amazon.com and occasionally get free review copies of sports books to review for my Bike Diva and Run Diva blogs.

I am relatively new to racing, so right now I'm in the sponge stage. I can't get enough of cycling, running and triathlon magazines and books. Here is a list of books I purchased in 2010:

• The Triathlete's Training Bible
• Zinn & the Art of Triathlon Bikes
• The Athlete's Plate
• Sports Nutrition for Endurance Athletes
• Racing Weight
• Runner's World Complete Book of Women's Running
• Marathon; The Ultimate Training Guide
• Training and Racing with a Power Meter
• The Slow Fat Triathlete
• Shape Up with the Slow Fat Triathlete
• The Triathlete's Guide to Bike Training
• The Triathlete's Guide to Run Training

7. Nutrition and hydration. For all your sports related food and drinks. Electrolyte powders, salt tablets, recovery drinks, protein bars, gel packs, shot blocks, etc... I go through a ton of this stuff every year. I have a few sponsors that have given me a Pro Deal Discount on various nutrition products so I have a closet full of nutrition and hydration products on hand at all times. In lieu of sponsorship, try buying in bulk, i.e. full cases and canisters of products instead of individual packages.

8. Personal care products. Do I have to spell it out for you? Here is a list of some of the personal care products I use on a regular basis:

• Chamois butter - to prevent chaffing and saddle sores while on the bike
• Body Glide - to prevent chaffing while running.
• Sun screen - I live in south east Florida and go through a TON of sunscreen each year.
• Lip gloss - I try to use one with a SPF of 15 or higher.
• Bio Freeze - or similar product. To rub on sore muscles during and after long training sessions and century bike rides.
• Adult wipes - Action wipes or similar product. To do a quick wipe down of muck and grime after riding. Especially nice if you are out on the mountain bike trails, miles away from indoor plumbing. 
• Travel size Kleenix. I can't tell you how many races I've been to and there is no toilet paper in the porta-potties. I've even been to events with indoor plumbing, and again no tp when you need it. Maybe guys can get away with the shake it off and put your junk back in your shorts method, but most girls need a bit of paper to get the job done. TMI?

9. Shoes and clothing. Figure out you yearly expenses for cycling shoes, running shoes, running hats, socks, jogging bras, shorts, tops, racing uniforms, etc... I go through a ton of running shoes per year, but my road bike shoes and triathlon bike shoes should last a couple of years. Clothing and equipment eventually wears out and will need to be replaced. I also figure out expenses for things like compression sleeves and quick laces into this category. And do you need to put your sponsorship logos on your race uniforms? Then you will need to research companies that will make customized clothing for you at a decent price.

Above: Most runners, cyclists and triathletes will want to invest in a good run and/or bike computer with heart rate monitor.

10. Bike equipment and maintenance. Unless you are a pro cyclist or triathlete, you shouldn't need to get a new bike every year. But your bike will need at least a yearly tune up, unless you know how to do that yourself, and certain items on your bike will need replacing and/or upgrading on a regular basis. I own three bikes, a Felt Breed single speed cyclocross bike, a Trek Madone 6.5 carbon fiber road bike and a Cervelo P2C triathlon bike. Right now I do all my racing on the tri bike, so I only figure in expenses for that bike into my yearly racing budget. Here's a few items to consider adding to your yearly bike budget:

• Tune ups - yearly or more often if you do a lot of racing
• Tubes and CO2 cartridges - unless you are blessed with never getting a flat tire, you will need a few inner tubes during the year. I ride clincher tires on my tri bike, if you ride tubular tires, you can eliminate this expense.
• Tires - tires don't last forever, I usually replace mine at least once per year. And you might want a couple of sets of tires depending on the various training and racing conditions you will encounter throughout the year. I race with red Michelin Pro 3 Race tires on my tri bike, they retail for around $55 to $65 each; that's over $100 per set of tires. But these tires last FOREVER!
• Misc. bike components - water bottles, water bottle holders, bike bags, lights, etc... You should be able to get a few years out of these items, but they will eventually need replacing. And my dishwasher occasionally melts my water bottles, or the bottles get launched into never-never-land when you hit a big bump.
• Helmets - I wear a road bike helmet for training and one of those funky aero helmets while racing. I crashed on my road bike a few months ago, no big deal, but after a close examination of my helmet I noticed three hairline cracks. That helmet got trashed and I had to get a new helmet. Good road bike helmets can cost upwards of $100, my current helmet retails for around $185, and my aero helmet was around $300. Luckily I have a Pro Deal discount from Rudy Project for cycling helmets and sunglasses.
• Sunglasses. I guess this could be put in the clothing and shoe category but good cycling and running glasses can cost a bit of $$$$. I put sunglasses in the bike expense category, all my sunglasses are cycling specific but can also be used for running. Most of my sunglasses have interchangeable lenses so I can change out the lens depending on weather/sunlight conditions.
• Bike upgrades. New set of wheels, aerobars, etc... I've got some really nice bikes, but I'm always drooling over the latest and greatest equipment upgrades I see in magazines.
• Electronic gadgets. Cycling computer, run computer, multisport computer. I was using a Garmin Edge 305 cycle computer while biking, and a Tech40 run computer while running and walking. I recently misplaced the cycle computer, and as I have a birthday coming up, I decide to indulge in my wish to own a Garmin Forerunner 310XT multisport computer with heart rate monitor. It is pretty cool. It is water proof and can be used for run, bike or swim workouts. It even has a multisport setting, which will be perfect for recording all my data during my duathlon races. This piece of equipment, while pricey, should last you many years. The Garmin Forerunner 310XT retails for around $400, shop around online to find the best price.

11. Airfare. Are you doing any out of state or out of country events? Then you will want to figure in airline expenses into your yearly budget.

12. Bike shipping. Again, you only need to figure this expense in if you are flying to out of state or out of country events. Check the ads in the back of triathlon magazines or do a search online for bike shipping companies. Might be cheaper and more secure than having the airlines ship your bike.

13. Hotels. For far away events. Out of state, out of country, or even in state events that are more than a few hours drive from your home.

Above: The Bike Diva's road bike prior to upgrading the wheels. I crashed on this bike at the beginning of the year and tacoed the back wheel. I'm now riding this bike with a pair of Easton EA90 SLX road bike wheels - NICE!

Contact the Bike Diva

Leave me a comment at the end of this blog post. I would love to hear about your yearly athletic budget. Are there any major categories that I've forgotten that you think should be added into a typical athletes budget? Maybe conferences and clinics? I guess if you are traveling to Interbike or attending a special training session by a famous athlete/coach you will want to add that into your budget.

After writing this blog post, I realize I have caviar dreams and champagne wishes on a happy meal budget. Do most amateur athletes have similar expenses or am I pro racer wanna be!?! Luckily my freelance writing income covers most of my training and racing expenses, but I was really hoping to start saving up that $$ to use a a down payment on a house in North Carolina. Bummer.

Take care,
Lynn Smythe AKA the Bike Diva

Find Athletic Events on Active.com

Sporting Events on Active.com

Active.com is a terrific resource that all athletes should know about. Running, cycling, triathlons, swimming, golf, tennis, basketball, soccer and more, are all sports that are covered on the Active.com website.  Community wide resources on the Active.com website include newsletters, race results, training plans, free training logs, videos and more.

Register for Races

I discovered Active.com a few years ago when I went to register for my first road bike event. The events website included a link to their Active.com registration page. The registration page included all the details about the ride, ride distance options, location of the ride etc… and let me register and pay the entry fee for the event. Active.com sends you an email confirmation once you have registered and paid for the event. I suggest printing out a copy of the registration confirmation and taking it with you, just in case there are any problems when you go to check in on the day of your event.

You can do a search on the site on the sport you are interested in, by state or by zip code, to get a listing of upcoming events in your area. I just did a search of cycling events within 100 miles of my home and came up with a list of over 14 events that take place between this weekend and the end of the year.

Subscribe to Your Sports Newsletter

Since my main interest is cycling, I subscribe to the Active.com cycling newsletter, which is sent to me via email every few weeks. The newsletter has links to online articles on a wide variety of cycling topics, including recent cycling news, training guidelines, nutrition tips and more.

So whether you are training for your next century ride, marathon or triathlon, check out the Active.com website for tons of great information on your sport.

Take care,
Lynn Smythe AKA the Bike Diva