Athlete’s Blog – Page 5 – Silver Sage Center

10-Miler PR Training Plan for Advanced Runners

July 2, 2015/in Athlete's Blog, Events, News /by Jackie Shelton

The key to improving running performance is first and foremost staying injury-free. In our experience, runners can insure against injury by investing in consistent purposeful hip and trunk stability exercises, global mobility (joints, muscle length, soft tissues), quality work and quality rest, and a gradually progressed training program.

There should be a clear objective to each and every training session, as well as an understanding of how that relates to the goal — in this case, a 10-miler. Empowered with this understanding, you can train more purposefully, which equates to more effective training and successful results.

Here are a few key components of a 10-mile training program, assuming you already have a solid endurance training base in place.

Consistent, trunk-hip stability work:

Training the ability to hold a stable, neutral pelvis and spine and efficiently generate the power from the hips in to the lower extremities) x two-three days/week.
Hip activation (to improve hip recruitment in the running stride) x three days/week as a warm-up protocol.

Speed and power sessions; for example, a track workout with 3 sets (5×200 meter on/200m easy). The “on” is performed at 80% ramping toward 100%.

The objective is to institute solid, efficient mechanics, as well as to gain running-specific strength and power. We need to get fit to run, not run to get fit.
We start these at a more moderate intensity to ensure that purposeful, controlled mechanics are in place. Once established, increase the speed, power and intensity.
The goal is not how fast we can run at the expense of technique, but how well we can maintain solid, controlled movement under higher intensity. This workout, by controlling recovery time, also helps improve recovery rates.

Interval sessions for the 10-miler may start with lactate/anaerobic threshold intervals and progress to V02 type intervals, depending on each individual’s race goals.

Lactate threshold intervals train the body to more efficiently process the lactic build-up. Lactic acid is a by-product of burning carbohydrates. This easily metabolized fuel source is the energy of choice at higher intensities. As the intensity levels transitions along a spectrum from aerobic (with oxygen) to anaerobic (without oxygen), so does the fuel source from fats to carbohydrates.
By consistently incorporating these intervals (and we suggest alternating them on flat terrain and as hill repeats), at the appropriate time during the week, you will run, with more metabolic efficiency at higher speeds.

Supplement running with cross-endurance activities, such as swimming, cycling (road and mountain) and hiking. While we want to perform specific structured workouts while running to gain the greatest specific muscular and metabolic adaptations, using other forms of exercise to continue to develop and maintain a wide endurance base provides active recovery, mental and physical variety to avoid feeling obligated to running and injury prevention.

Ultimately, the key to successful training is individualizing the plan to efficiently and consistently fit all the training components into life’s priorities of family and work. Individually developed plans also consider how each individual adapts to the training load — to ensure adequate rest to counter-balance the work — resulting in a progressively upward performance trajectory.

Whether you’re looking to complete the Reno 10-Miler injury-free or you want to set your own personal record, Silver Sage Sports and Fitness Lab helps people at all levels of ability. If you have questions about any of these workouts or are just looking for advice, email us at jyoung@o2fitness.net.

Racing to Stay Present

June 18, 2015/in Athlete's Blog /by julieyoung

Contributed by Silver Sage trained Triathlete-Trixie Bradley…

It was a day before my race and I had emailed coach Julie Young for some advice for race day.

I was trying to strategically and mentally prepare for the toughest part of a triathlon for me…the RUN! I was thinking if I could mentally have a plan I could run faster. Julie called me that day and told me that the training I had done was all in place and I should just be PRESENT for the race. Don’t think about anything else but just giving it all you have and truly being there in every moment. I, so eager to do my best listened intently and heard every word she said. However, in my mind I was thinking I think I am always present!!

It wasn’t until the 3rd lap of 4 on the bike that I had that AH HA moment. During the first 2 laps I was clued in to my speed and was staying very consistent with my pace. I felt strong and alert. It wasn’t until the 3rd lap that my mind began to wonder. A few minutes must have gone by before I realized and asked myself are you present? I looked down at my speedometer and the answer was very clear. My speed had slowed and I was not present in that moment.

A BIG smile came to my face! Coach Julie was RIGHT! I pulled my thoughts back to the present moment on my bike and picked up my speed once again. Throughout the race there were multiple times I had to check myself and ask myself if I were truly there in that moment or was I letting feelings of fatigue draw me away. I was determined to not let fatigue win and to stay there in every moment to push as hard as I could. I ended up taking 1st place in my age division. It was Julie Young advising me to stay present that brought me a victory!

Hiring Julie as my coach was the best decision I have ever had made. The knowledge and skill she has is so tuned into what I need as an athlete and she always has words of wisdom that resonate in my soul!

Thank You Julie Young! You are the best!

Trixie Bradley

Mid Season Recap

June 8, 2015/in Athlete's Blog /by julieyoung

Contributed by Trevor DeRuise, Director of the Silver Sage sponsored, Reno-Tahoe Junior Cycling Team.

It’s hard to believe it’s already June and the 2015 season for our Reno-Tahoe Junior Cycling Race Development athletes has already reached the halfway point. Still, after dozens of race starts, hundreds of intervals, and thousands of miles ridden; the hardest part of training for these young athletes comes right around this time each season when we have them take a short break. While our athletes recover, let’s take a quick look back at the season thus far as well as a look forward at what’s to come.

RTJC high school riders accomplished a lot of ‘firsts’ for not only this team, but for the entire state of Nevada with their success over the hill in the NorCal High School Mountain Bike League. As the largest youth mountain bike league in the world, we are very fortunate to have the opportunity to contest these races as a composite team. While the results were solid in 2014, the results were astonishing this year. Despite being one of, if not the smallest team in the league, RTJC finished out the year in 3^rd place in the overall team standings and even has a State Champion on the roster now, as Tate Meintjes took the biggest win of his young career to earn the title at the Championship race in Southern California.

Our high school athletes aren’t the only ones racking up the results, though. The entire Race Development team as well as our club riders have been contesting the Sierra Cup Mtb Regional Championship races around the Reno-Tahoe area in order to rack up the USAC points to aid in their start positions at Nationals in Mammoth later this summer. We’ve seen numerous podium sweeps thus far, but even more impressive have been the young club riders giving their first ever races a try. In my entire career, I’ve never seen the junior categories as big as they are right now at our local events.

Looking forward, all of our athletes have their eyes set on National Championships this July in Mammoth, CA. For many, this will be their first ever National Championship event and the motivation amongst riders has never been higher. I know I speak for all RTJC riders when I say I’m looking forward to getting back to work with our athletes, and helping our community’s young cycling talent accomplish their goals.

RAAM – Am I Really Ready?

June 3, 2015/in Athlete's Blog /by julieyoung

Contributed by Silver Sage-powered Bike Like A Girl RAAM team member, Andrea Williams.

Eighteen days until race day….am I really ready???? This is the big question that we are all
asking. At this point, does it even matter what the answer is? We will be at the starting line
ready or not. There is not much we can do about it now, short of making sure our tires are
pumped.

It gives me such peace of mind to know that Julie Young has been making sure we are all
ready, and it hasn’t just been up to me. I was able to give this a test this Sunday. Several of
us traveled to the Eastern Shore of Maryland for a long ride. This ended up being my longest
ride ever at 110 miles. Not only did getting in this much mileage give me confidence that I will
need at the starting line, but I can honestly say that I felt consistently strong throughout the
entire ride in spite of the head winds.

Thank you Julie, for making sure we are ready for the race of a lifetime!

We Are All Capable of More than We Do

May 29, 2015/in Athlete's Blog /by julieyoung

Contributed by Lucie Oren, Silver-Sage sponsored Reno WheelWoman…

Don’t be afraid to push yourself and more importantly, listen to your coach and team director! Last Saturday, I tested my limits during a crit and pushed hard during the race. I tried to chase after three Cat. 3’s as they made a break-away and seriously spent some gas. After being in a great position on 2 laps to go, I found myself totally spent on the backside of the bell lap and came in 11^th. My race director and friend, Heidi Littenberg, told me I must work harder on those Endurance days…that it will help me last till the end.

On Sunday, the following day, my coach Julie Young had a 3-hour hilly endurance ride on the schedule. Per Heidi’s suggestion, I rode hard even though my legs were tired from the race the day before. The next day, I was super tired, fatigued, and sore. I emailed my coach asking her if I should even do the Tues. night road race almost secretly hoping she would say, “Sure, rest up…give those legs another day off”. But, nooo! She said to race and to “….do it with confidence and conviction”.

So, I did. And I PR’d the course.

Julie is a great coach. She gets you dialed in and knows how much to push you. She figures out your challenges and pushes you, teaches you, supports you! Whether it’s cycling, running, triathlons, snow sports training…Julie is awesome!

Bike Like a Girl – Cycling Camps and Half the Road documentary

May 19, 2015/in Athlete's Blog /by julieyoung

Contributed by Silver Sage Sports and Fitness Lab sponsored, Reno WheelWoman team rider, Lucie Oren…

Women’s professional cycling started strong in the 1970’s and was recognized as an Olympic sport in 1984. “Still, the pro women continue to struggle for fairness and recognition in this male dominated sport”. (Half the Road, 2014)

A few weeks ago, Silver Sage Sports and Fitness Lab and The Reno Wheelmen presented the documentary film, “Half the Road” in Reno, NV. This showing was to benefit Bike Like a Girl Cycling Camps and to spread awareness about the inequalities that professional women cyclists continue to face to this day. The event included not only the showing of Kathryn Bertine’s informative and most excellent documentary, but it also included a Women’s Cycling Panel Discussion.

As stated on halftheroad.com,

“Modern society believes that women hold up half the sky when it comes to equality and progression. So in the sport of professional cycling, why aren’t women receiving half the road?

HALF THE ROAD is a documentary film that explores the world of women’s professional cycling, focusing on both the love of sport and the pressing issues of inequality that modern-day female riders face in a male dominated sport. With footage from some of the world’s best UCI races to interviews with Olympians, World Champions, rookies, coaches, managers, officials, doctors and family members, HALF THE ROAD offers a unique insight to the drive, dedication, and passion it takes for a female cyclist to thrive. Both on and off the bike, the voices and advocates of women’s pro cycling take the audience on a journey of enlightenment, depth, strength, love, humor and best of all, change & growth.”

After the documentary, we were excited and grateful to have the opportunity for a panel discussion featuring current and past pro racers! This impressive panel included Julie Young, Inga Thompson, Kathryn Bertine (Half the Road), Robin Farina, and Alison Tetrick. The q&a covered various topics from each athletes’ past and current experiences in the pro racing environment and ended with the question, “how do I get my daughter more interested in the sport” from one of the dad’s in the audience.

This led to discussion of the Bike Like a Girl Cycling Camps, the beneficiary of the evening! Julie Young and Michelle Faurot are starting a pilot program here in the Reno/Sacramento area next year. Their goal is to replicate this program nationwide.

The camps will be for girls ages 12-15 and will run for 8 weeks. They will kick off with two half-day sessions over a weekend followed by a weekly evening clinic/ride. These camps will be supported by local retailer(s), local women team riders (Reno Wheelwomen, ya!), and Bike Like a Girl coaches. The program structure will include safe bike handling skills, working as a group/team, gaining confidence on the bike, and most importantly, having fun! The program goal is for girls to gain the skills and confidence to be able to take part in an event ride near the end of the 8 weeks. The girls would ride as a team focused on getting everyone to finish the target event.

What better way to kick-off the fundraising for camps that will teach and empower more girls on bikes than the showing of Kathryn Bertine’s documentary, Half the Road. In the world of professional cycling all male riders who reach the UCI Pro Continental level are allocated a minimum-wage annual base salary. In 2011, UCI President Pat McQuaid-the head of cycling’s international governing body was asked whether female professional cyclists at the Pro Continental level also deserve a minimum base salary. “ He answered, “I’m not so sure…Women’s cycling has not yet developed enough…”. Let us girls hope that with this revealing documentary and the birth of Bike Like a Girl Cycling Camps, awareness will continue to grow. And, young girls will become empowered, self-confident, and have the opportunity to discover the joys of riding a bike with others who love the sport!

Sea Otter and Boggs Race Report

May 15, 2015/in Athlete's Blog /by julieyoung

Contributed by Ian Meintjes, Reno-Tahoe Junior Cycling Team Member and Silver Sage Sports and Fitness Lab sponsored athlete.

Sea Otter Classic

Here it is: the race that every mountain bike racer from Downhill to Cross Country dreams of, the Sea Otter Classic hosted by Subaru. This is the place that the beginners see the professionals and all the new products at the venue, but what is most important is the racing. Reno- Tahoe Junior Cycling took on the 23 mile course with 3,200 feet of climbing and fierce competition from all over the country. We had all fourteen riders representing our sponsors and maybe coming out of the event with a new one! Upon arrival on Thursday night, the team rested for a long day in the venue getting the team’s name out there on Friday. All of our racers went to tents in the venue talking about the team and showing them how amazing this team really is. Bollé Eyewear was particularly impressed with our team and decided to sponsor us saying, “These are the kind of kids that we want to be involved with. They are nice and respectful.” After a successful day in the venue, we all took the Saturday to rest and prepare for the storm that was going to hit on race day. We had six racers in category 1, one racer in category 2, and seven in category 3.

Category 1 Racers

Tate Meintjes takes 11^th out of 20 in the Cat 1 15-16 Men age group

Zach Waymire takes 38^th out of 45 in the Cat 1 17-18 Men age group

Ian Meintjes takes 39^th out of 45 in the Cat 1 17-18 Men age group

Nelson Bedient takes 42^nd out of 45 in the Cat 1 17-18 Men age group

Meghan Kelley takes 5^th out of 17 in the Cat 1 15-18 Women age group

Kate Kelley takes 14^th out of 17 in the Cat 1 15-18 Women age group

Category 2 Racer

Dylan Syben takes 2^nd out of 50 in the Cat 2 15-18 Men age group

Category 3 Racers

Austin Smith takes 6^th out of 54 in the Cat 3 15-18 Men age group

Matt Nugent takes 10^th out of 34 in the Cat 3 13-14 Junior age group

Jackson Miers takes 32^nd out of 54 in the Cat 3 15-18 Men age group

Drew Swall takes 39^th out of 54 in the Cat 3 15-18 Men age group

Camille Syben takes 3^rd out of 11 in the Cat 3 15-18 Women age group

Aubrey Milner takes 4^th out of 11 in the Cat 3 15-18 Women age group

Boggs Mountain NorCal Race

Boggs Mountain is the ultimate destination for riding in general, but Reno-Tahoe Junior Cycling had the privilege to race this technical terrain for the NorCal Regional Championships. This race is everybody’s favorite and it really fits into our style of riding. The course was full of rocks and slippery roots that could easily throw your tires in the air and you to the ground. Our high school racers excelled on this race course because the terrain was very similar to that of our Reno/Tahoe local trails that we train and ride on every day. Boggs is the NorCal race that favors more the technical riders and a little bit less the extremely fit riders. Good thing Reno-Tahoe has both of those characteristics in their riders!! Having two boys in the Varsity division, three in the Sophomore division, and two girls in the freshman division, it made for a very busy day of racing.

Varsity Boys

Ian Meintjes coming into his final turns before the finish
Ian Meintjes took 14^th out of 27 riders

Dylan Syben charging the descent
Dylan Syben took 10^th out of the 27 riders

Freshman Girls

Camille Syben leaning into the corner
Camille Syben takes 1^st out of 25

Aubrey coming into the tricky corners at the end of the course
Aubrey Milner takes 2^nd out of 25

Sophomore Boys

Tate ripping through the corners
Tate Meintjes took 1^st out of 64

Zach Waymire focused on his race
Zach takes 5^th out of 64

Austin Smith going through the S-turn
Austin Smith takes 6^th out of 64

APRIL NORCAL RACES AND SEA OTTER CLASSIC

May 15, 2015/in Athlete's Blog /by julieyoung

Contributed by Zach Waymire, Reno-Tahoe Junior Cycling Team member, and Silver Sage Sports and Fitness Lab sponsored athlete. Enjoy the read…

The Reno-Tahoe Junior Cycling team’s race schedule was filled for the month of April. Basically almost every weekend was filled with a race. The first stop of the second weekend of April was the NorCal High School Race in Petaluma, CA. Every high school racer was out of school enjoying spring break. The Reno-Tahoe Composite team met up on Friday and headed down to pre-ride the NorCal League’s new race venue.

Most of the Reno-Tahoe Composite team all crammed into the team Suburban and headed down to round four of the NorCal High School Series. When we arrived to the new venue, Five Springs Ranch, all the Reno-Tahoe Composite team headed out to check out the course. The team also had to finish a work out with tempo intervals and an hour and a half of riding. When the team was finished with their workout, they all knew it was going to be one of NorCal’s fastest races yet. The trail was about 3 feet wide and flat with no rocks in sight. It was very fast with some loose and tight switch backs all throughout the course.

The day of the race, the boys were surprised to hear their race laps were bumped down a lap. Because of the girl’s times for each lap, NorCal took off a lap for the boy’s races. So, the Sophomore Reno-Tahoe Composite team guys only did two laps and the Varsity guys did only four laps. Right there the team all knew this race was going to be a sprint right out of the starting line. When the whistle went off for the Sophomore D2 boy’s start, every Sophomore was sprinting for about forty nine minutes to an hour. The race was extremely fast. Passing was easy on the climbs with the three foot wide trail, but passing on the descent was harder because of the tight and loose dirt, but had to be done to place well.

Freshmen girls went off an hour earlier than usual at 9:15 doing 2 laps. In the Freshmen girls category, the Reno-Tahoe Composite team had racers Camille Syben and Aubrey Milner racing.

Camille Syben finished 2^nd with a time of 1:00:21.

Aubrey Milner finished 3^rd with a time of 1:00:53.

Sophomore D2 boys went off at 10:45, also an hour earlier than usual. racing 2 laps. In the Sophomore D2 category the team had Austin Smith, Tate Meintjes and Zach Waymire racing.

Zach Waymire finished 2^nd with a time of 49:19.

Austin Smith finished 6^th with a time of 51:13.

Tate Meintjes finished 9^th with a time of 52:40.

Varsity Boys Started at 12:20pm doing 4 laps. In the very competitive Varsity category, the team had Dylan Syben and Ian Meintjes racing.

Dylan Syben finished 4^th with a time of 1:42:04.

Ian Meintjes finished 19^th with a time of 1:59:38, showing all of us the hardest part of mountain biking is when you’re just having the worst race and your brain is telling you to give up. Ian showed us all something we should be proud of with overcoming that mental aspect of not giving up. He displayed something we should all learn from with not ever giving up.

After the race we all sat around the podium to celebrate everyone’s awards. When the D2 team points came around, the team was hoping to get that 3^rd place trophy again. When we heard that it was another team on the 3^rd place podium, we all thought we didn’t make it. But to all of our surprise, we actually moved up the podium to 2^nd place getting a Chicken Trophy! (Hint: Petaluma is the chicken capital.)

Synching the Mental with the Physical

May 5, 2015/in Athlete's Blog /by julieyoung

Contributed by Heidi-hanging-in-there-tough Littenberg, and Silver Sage sponsored Reno WheelWoman team member…

Lately, it’s been difficult to remember Julie’s mantra that races are a way to express hard work, rather than focusing on just the result. When life is stressful, sometimes that lift from a good result helps raise the spirits, even if it is temporary. But for me, the pursuit of the result when I’m stressed seems nearly impossible and I can adopt a “why bother?” attitude. I don’t want to put myself out there if I feel like anything less than some self-imposed goal will be a failure.

I came into the Golden State Race Series weekend with those kinds of emotions front and center. I hadn’t raced in two months. That’s a long time to sit there and wonder if you’ve worked hard enough when you know the competition has been training.

On day #1 of the two-day event, I had a good warm-up and hit the pavement, ready to start on one of my favorite criterium courses. It was hot enough to make everything feel like slo-mo, but during the race, my legs and lungs felt fantastic.

Criteriums really revolve around tactics and my mind lapsed on the last lap, which is the critical time to set up the sprint. I crossed the line after an hour of racing and briefly felt bummed for lack of a result. On the cool down lap, though, I put the result into perspective. Physically, things were great, despite being sleepy and it being a long, hot day. Mentally, I knew it was just bad tactics that got the better of me. A bit of chatting with friends and I said, “Luckily, that can be fixed.”

I had the opportunity on day two of the weekend to see if I could make improvements. I was super tired (motel beds really are awful), but as we settled in to the race, I realized my legs and lungs were there and I was racing on one of my all-time favorite courses with a great field. I had the opportunity to prove to myself that I have indeed trained hard enough when a team tried to split the pack. A quick “on your right” and I went around them and closed the gap with a pretty big effort. That kick started my brain to have a laser focus on staying at the front of the pack. I could hear Julie saying, “You ‘belong’ at the front if you make it happen for yourself, which is possible because you have put in the hard work.”

The circuit race finish is tricky and it got the better of me a bit, but my spirits were raised anyway. I moved up the leaderboard for the weekend and felt like my racing brain came back. My concerns about the physical were put aside and they gave way to the tactical during the race. And, most important of all, I had a blast racing my bike. That expression of hard work happened and it felt great to be reminded of just how powerful that can be. On to the next race!

Surprising myself – Xterra West Championships

April 30, 2015/in Athlete's Blog /by julieyoung

Contributed by Sian Turner, Silver Sage and O2fit-awesome-athlete! I love those races when as a result of consistent diligent training (and having fun while we are at it) we surprise even ourselves with our performance and results. Sian did just that this past weekend at the Xterra West Championships taking a much deserved win! Read on…

Every year I say I am not going to go to the Xterra West champs in Vegas, but for the 6th year in a row I found it on my schedule. The course is a little strange, but over the last 6 years I have become familiar enough with it that I’m starting to like it. It changes slightly each year, for the better I think and I’ve gradually come to learn how to embrace it’s weirdness and race it for what it is. I’ve been mixing up Xterra racing with endurance mountain biking for the last couple of seasons – I keep trying to make a decision on which to focus on but can’t quite let either one go. Last season tuned out pretty successfully by splitting my season up into parts, training as a triathlete through until the Xterra West Champs in April, then becoming a mountain biker for the summer for the Leadville 100 MTB, before hitting the big races at the end of the Xterra season – the Xterra US National Champs, and the World Champs in Maui. Julie of O2Fitness was on board with this same plan again this year as yet again, while I kind of feel myself being pulled towards being a full time mountain biker, I can’t let Xterra go – I love it too much!

For the last couple of years, I’ve had to work a week long trade show in Las Vegas leading up to this race – far from an ideal situation – and I’ve had pretty flat legs by the time the race came around after a long week; but this year, having exited the world of high tech sales engineering work (for now at least), I had a far more ideal lead in to this race. I was coming off a solid performance at the Sea Otter Classic MTB XC race the weekend before so knew I had a good bike performance in me, but my swim and run abilities were a little unknown. Debby Sullivan and I hatched a plan to make the 8 hour drive through nowhereville Nevada, leaving early enough on the Thursday before the race to get to the race venue in time for a post travel ride of the bike course. This worked out really well; we got to drive in daylight and arrived by 3pm, our legs happy to be out of the car and on bikes for an hour, before finding some dinner and hitting our pillows at an embarrassingly early time even for triathletes! We stayed with two of my Braveheart teammates – Tammy Tabeek, and Xterra World champ Lesley Paterson, who showed up last minute with a plan to swim one-armed due to a still healing shoulder fracture, but with piles of energy and excitement that she just had to channel into a race – she’d won Xterra Costa Rica with one arm so she could win Vegas too. I think this is why I can’t stay away from Xterra, however much Mountain Biking pulls me in, I just love the friends I have found in Xterra – it’s the people that make it addictive.

Another pre-ride of the course on Friday morning got the legs ready to race, and we all holed up in our apartment for the afternoon to rest up and get our minds focused. Race morning appeared before we knew it and we each went about our preparation and headed to transition. The Pro field at this race goes of 45minutes ahead of the Age Groupers, so I got to watch the Pro swim and be there to help give Lesley some splits on her one-armed swim vs. the rest of the two-armed Pro field. Incredibly, with a modified two armed style, she was just 50seconds off the main pack exiting the water – they were in trouble – good luck staying ahead of Lesley’s Bike and Run combo! Watching that performance really gave me the race mindset and when our swim start came around, I was ready to go and see what I could do. Julie has provided me with the tools for a good race strategy – take each part of the course as it comes, stay in the moment – this works whether you are having a good day or not. You can only do what you can at each point in time, no point thinking ahead about what is going to happen later in the race, but do what you can where you are right then. The swim is where I really have to employ this strategy – there is only so much I can do on the swim, having done only ‘just enough’ swim training to have an ok swim; so being smart, sighting well, staying calm and focusing on efficient technique got me out the water in as good a time as I could have expected – 28minutes, ok, respectable, on to the bike.

My legs felt good almost the moment I started pedaling; this could be a good day I thought, but I didn’t let my mind linger on that thought for too long. While I was planning to ride hard and put down a real race effort on the bike, I kept Julie’s words in my head – pedal smooth, no mashing, break the course into sections. I had the tools, now execute. I rode smooth and strong up the first climb, passing numerous other bikers the whole way, but not taking much note of which age groups they were in or who they were, I was focused on what I was doing. I rode the steep loose parts of the climbs really well, then let loose on the fast downhills, trusting my Scott Spark’s suspension and stability to carry me safely through the loose rubble of the desert. I rode the first lap clean and fast and when only 46 minutes had passed heading into the second lap, with my body still feeling great, I knew I was onto a good bike time. Last year’s 1hr50min on this course last year was being crushed and I knew it. I pushed onto the second lap, still riding smooth and passing a few more girls who had some good time on me out the water. I was moving well and was soon only finding men out on the course – I wonder which girls are ahead of me? At the end of the bike I came across a girl in my age group, I made the pass before transition and headed out onto the run ahead of her, but not by much. I wondered whether there were more in our age group ahead of us or not? My bike computer stopped at 1hr32 – that’s quite a chunk faster than last year – the course was riding fast and the weather was much more amenable to fast times, but still, nearly 20minutes, I had to be somewhere near the pointy end of the race.

Beginning the run, I could not believe how good I felt, no heavy legs, no out of control breathing, I could actually get settled into a good pace up the paved road towards the dirt and think about how to attack the run, rather than just knowing I would find a way to struggle through it. The girl in my age group I had just passed, re passed me near the start of the run looking strong. I stayed focused on me, taking each hill on the run as it came; she made a gap initially but it wasn’t getting bigger, I could still see her and I wasn’t going to let her go easily. I was running strong, even the super steep hills that I’d had to walk numerous times in the past, energy levels were good and I thought about when and how I would try and close the gap. I knew the run course well so knew how long I had to reel her back in, but I also knew I had made poor decisions in the past about when to make my move. At Sea Otter just the previous weekend, I had finished 3 seconds off the podium due to not attacking at the right time – I made a pact with myself about halfway through the run that I was not going to let that happen again! I told myself that passing the girl in front of me was either the age group win, or a slot to the World champs in Maui – I had no idea if that was true, we could well have been running in 3rd, 4th, 5th place for all I knew, but a strong mind was what was going to get me back to her. Coming into the long sand pit we’d already biked down twice and now had to run down, I got passed by a strong running 25 year old – I couldn’t hang onto her but her speed did help me pick up a few more yards on closing the gap on my age group competitor. With a couple of miles to go, the gap started coming down and I knew I had enough left to catch her; I focused on increasing my stride length – every inch was going to count here if I was going to get her before I ran out of real estate. I drew on coach Julie’s words as well as asking myself ‘what would Lesley do?’ – she’d lay down the hammer, that’s what – no way she’d let her get away! I was nearly on her heals with just a short piece of dirt, then a quarter mile of pavement left, I came across Jay, our Braveheart Xterra Wetsuits guru, on the final lap of his bike – he could see that I was chasing and it gave me an extra push – I was going to turn myself inside out to make the pass and if I did that and it failed then fine, at least I’d would have given it everything.

On the last stretch of the run, I sat for a few seconds on her heals, gathered myself and set off on a 400m effort down the pavement to the finish line, eyes forward, no looking back – I had no idea if she had come with me or not, I just remembered the 400m repeats I had cursed in training but knew I had survived. I pulled ahead and made it to the finish without my legs or mind giving up, I’d made the pass I’d been tracking down for the whole run but still had no idea what that meant in terms of my finish position. Turned out it was for the age group win – something I’d not come close to here before – I was also the 3rd overall amateur and had laid down the fastest amateur bike split, back up by my best ever Xterra run. I placed 13th overall female meaning that I had surpassed a few Pro times as well. I’d surprised myself – I didn’t know I had that race in me, but regardless of positioning I was most proud of my mental strength on the run – I could so easily have let it go, and last year’s me quite possibly would have.

Usually I learn far more from races filled with mistakes and what-if’s, but actually, the lessons here are many as well – I proved a lot to myself and gained confidence for the rest of the season. The carefully designed training by Julie for the winter, building on a great 2014, is starting to show and the year has barely begun. Xterra will take a back seat now until US Nationals in September and Worlds in November (it’s a long season this year!), while I head off into the endurance mountain bike world to give Leadville another shot, and also this year the Park City Point to Point race (75 miles of singletrack).

It takes a team to put together performances like this; thanks to Julie at O2fitness for a training plan I trust and most importantly enjoy, my husband Dennis for supporting me in my crazy athletic exploits, my Braveheart team for giving me inspiration and belief – along with a kick-ass Scott Spark with ENVE wheels to race, Xterra Wetsuits, On Running, Oakley, Tommie Copper, and PowerBar. And thanks to Debby for making the road trip so fun – and even the drive back through gale force winds and torrential rain straight after the race, but it sure was nice to get home that night! I’m sure I forgot someone so thanks to them too!