Next weekend (11/22-11/23) all Sunrise members will be given an opportunity to jump start training for the 2009 season. Source Endurance out of Austin, TX will be in Shreveport to offer 4 distinct clinics for us to attend. You can decide to come to one or all 4 sessions.

Here is a tentative schedule:

Bike Handling Skills Clinic (Sat 11/22 9AM-12PM)

Saturday 11/22
Stoner Boat Launch
9:00-12:00pm
Come prepared to get on your bike and learn how to descend, turn, drink, and much more while riding. We will be in the parking lot on the road and on the grass to make sure there is a soft spot for falling.

The clinic will conclude with a can't miss game of tag while on your bike!!

Running Skills and Transition Clinic Saturday (Sat 11/22 3PM-5PM)

Lee Hedges Stadium
3:00-5:00
Running Skills and Transition Clinic
Here we will learn all the skills necessary to safely incorporate speed into our training. Running drills will be explained and demonstrated properly. Key stretches and recovery strategies will
also be emphasized to help us stay injury free. The transition clinic will focus on training us how to gain that free speed we could all use!

Quality vs. Quantity (Sat 11/22 7PM-9PM)

Saturday 11/22
7:00-9:00
El Chico's Madison Park
Training Lecture - Quality vs. Quantity
Can we really have a successful season with limited time to train? How can we incorporate training when we all have demanding jobs, family and other commitments? This lecture will show us how to train on as few hours a week as possible and still reach our goals.  Dinner is not included so bring some cash if you want to eat.

Source Endurance Fully Supported Group Ride  (Sunday 11/23 8:00-10:30am)

Sunday 11/23
8:00-10:30am
LSUS Parking Lot
Fully Supported Group Ride
Cap off the weekend with a moderately paced group ride with all 5 Source Endurance coaches and trainers. EVERY level member will be accomodated from super fast to super slow. We will have a sag wagon and sweep riders on the road to feed, protect and serve us. You don't want to miss this!!

I will be sending updates all week. Please let me know if you are planning to attend any or all events. It will be helpful to get an idea of what to expect.

Sunrise is covering all the costs (except dinner on Saturday) so try to take advantage of at least one session.

We are even working on a way to raffle off a training package for one lucky attendee to receive a 3 month training package from Source Endurance.

I hope to see everyone there!

Martha

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2009 Ironman Lottery To Open October 1

Application deadline is February 28, 2009

The 2009 Ironman Lottery Program will officially open on Wednesday, October 1 at 12:00 p.m. EST. Athletes interested in earning a slot through the Ironman Lottery must apply by Saturday, February 28, 2009 with all winning entries being announced on Wednesday, April 15, 2009.

Register for the Ironman Lottery Now!

A vision of Ironman founder, John Collins, the Ironman Lottery began in 1983 as a way to provide athletes of all abilities the opportunity to qualify for the world’s most challenging endurance event. The Ironman Lottery awards 150 domestic, 50 international and 5 physically challenged slots that are chosen randomly from more than 7,000 lottery entries.

 
For more information visit www.ironman.com/faq/lotteryfaq or the Lottery Registration page

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Tonight I was able to hear former Olympian Josh Davis speak for the 2nd time in 2 years. He is an amazing, energetic speaker that will blow you away. He reminded me of the 7 habits he follows everyday and encourages young swimmers across the nation to do the same. I adapted these to relate to us and try to live by them as well. I hope you get something out of them too.

 7 Habits of Highly Effective Triathletes

1.    EFFECTIVE TRAINING
The number one secret is that there are no secrets. With three sports, triathlon requires a lot of training. You have to be willing to do the work necessary to attain your desired level of performance. Spend more tim eon your weakest sports to get the most out of your training time.
2.    CONSISTENT TRAINING
It takes a lot of consistent work, over a long period of time, to meet your genetic potential. If you regularly miss workouts, or if your training is haphazard and spotty, it will take longer to get where you want to go, if you get there at all.
3.    ADEQUATE RECOVERY
For all your hard training, improvements in fitness occur during the recovery periods between training sessions, when your body repairs and rebuilds, not during training itself. Positive physiological adaptations only occur with a correctly timed alternation between stress and recovery.
4.    SETTING GOALS
All successful people, whether they sell used cars or win the Hawaii Ironman, have specific, definable and difficult but realistic goals. Goals provide direction, motivation and a sense of purpose.
5.    COACHING
While’s it’s possible to be an effective triathlete without a coach, a good coach can help you to reach your potential, especially in a complex sport like triathlon that requires simultaneous proficiency in three disciplines.
6.    NUTRITION
Well-rounded nutrition is vital to allowing an athlete’s body to recover and improve with each training block and race.
7.    POSITIVE MENTAL ATTITUDE
If you want to be an effective triathlete, you must have the right attitude. Say to yourself, “I will nail this workout,” rather than, “I want to nail this workout.” It’s easy for negative thoughts to come into your head when things aren’t going according to plan during a race. It’s important to notice those thoughts and immediately refocus thinking.
 

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All this Ironman excitement has officially caused mine to return and I finally decided on my next one. Ironman Cozumel it is and I can't wait. Here are some of the reasons I chose this one:

 

1. It is a later fall event, thus the main focused training will most likely be in cooler temperatures. It's almost impossible for me to get in quality bike rides in June and July with the boys swim schedules. Fortunately for me I have a husband that works hard so I can "stay at home" and train in the morning when the boys are in school (thanks Tom!). 

2. Since this is really about making your support crew happy, Tom thought Mexico would be way more fun than Louisville and Arizona. The thought of Tom and the boys hanging out on the beach or lounging in the pool at the resort makes me not feel as bad about all the time I will spend training without them. 

3. All-inclusive resorts in Mexico look to be quite reasonable. If you start saving now you can have the trip paid for several months before arriving -then you can eat and drink for free! At least that's what my boys think every time we go to Jamaica!

4. What better way to finally get those distant family members to care about one of your races. What incredible Thanksgiving memories for everyone! 

5. You can schedule in a few days for rest and relaxation after the race. Every resport has a spa on hand so massages and hot tubs will be numerous and available. 

6. My good buddies John Pat and Craig signed up so the peer pressure was way too much for me to handle. If you want a group to train with we cover all basis. 

7. The course is very flat and it will be confortably warm without the humidity. 

8. And the last reason (for now) - registration was still open!

If you have been thinking about doing an Ironman and are not sure which one or where to begin. I assure you once you pay the astronomical fee you will be ready. We are lucky to have such a diverse club. If you ask you will receive a wealth of knowledge from so many team members of all abilities. We are just waiting to share our stories. 

Don't wait or it might be too late.....

 Martha

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Don't forget the Sunrise meeting August 11th at 7:00pm.

Come swim at Southside from 6-7 and then stay for dinner and a meeting.

We have money to spend and want your input. Alan Harris is going to be available to tell us how we can switch the email group over to the forum without any interruption in service. If you do not like receiving a bunch of emails than you may want to come hear what he has to say. We also need to start thinking about nominations for next year's officers. It's been fun but it's time for some new energy and ideas.

Remember, this is YOUR club. If you have complaints about what your officers are doing to represent YOU then come share them (we don't know unless you tell us).

Please RSVP so Clarke can get a good head count for the food.

The entire family is invited!!! We will have a lifeguard there to watch the kids while we eat and meet.

Martha

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