(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Natasha van der Merwe
We are finally at the Christmas holiday season, which we all look forward to. A time to hit the brakes on our busy lives and unwind, spend time with loved ones and of course, indulge in all our favorite holiday sweets and treats. These are all great things, but in moderation. Don’t let January 1st sneak up on you. Finish the year strong so that you feel well rested and ready to tackle those big goals next year.
Here are a few fun ways to combine all of the above – Family, Food, Fun and Fitness.
- Do a Family Friendly Fun Run for a Great Cause – The upcoming ‘Communities in Schools Wonderland Run’ is a fun run on December 1st in Downtown Waco – corner Austin Avenue and 3rd Street – with distance options available for all family members: A 10k, 5k and 1 mile run or walk. Get the family together, outdoors, and active for a great program that changes lives in our community.
- Watch the Waco Wonderland Parade – After the Wonderland Run grab a coffee and snack and find a great spot to watch the Wonderland Parade. If you have little ones, make sure to find the petting zoo and of course, Santa will be around for pictures.
- Christmas Light Walk – Find out which neighborhoods in your area have the best Christmas lights and plan a walk with the family to see them all.
- Scavenger Hunt for the family – Head to your nearest park and plant a number of items around the park for your family and friends to find. This is a great way to get everyone active, while having fun. Make sure to reward the winner with another fun activity, like picking their favorite board game to play or movie to watch, instead of an unhealthy food treat.
- Create a Family Holiday Challenge – Create a goal for the whole family to do throughout the holidays. Options include, running or walking a mile every day, doing a set amount of pushups or jumping jacks together. You can also simply make an “Activity Calendar” with different activities each day. Don’t forget the reward board to entice the little ones.
- Cycle Your Way to Fitness – Get out that road or mountain bike and ride the many family friendly trails around Waco. A perfect example would be the paved trail around the Brazos River. Stop off at one of the many parks and set up a picnic as the kids play on one of the many playscapes. Then finish your day at the Cameron Park Zoo.
- Go Exploring on our Trails – Did you know that Waco is the host of the Off Road Triathlon National Championship Race? That means that Cameron Park is recognized for having impeccable trails to mountain bike, run and hike on. Heading out on the trails would be the perfect escape from the hustle and bustle of your daily life.
There are 39 days from Thanksgiving to New Year’s Day, so you have plenty of time to stay active and actually improve your health over the holidays.
Enjoy the Festive Season!
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas.
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Natasha van der Merwe
“Race with courage and gratitude!”
“Never ever give up!”
“Keep moving forward!”
“Finish with a smile!”
“H.O.P.E. Hold on Pain Ends”
“Believe and be fearless!”
The inaugural Bicycle World IRONMAN(R) 70.3(R) Waco Triathlon was a smashing success based on the 3,000 triathletes in attendance. World class pros and locals remarked about the incredible Waco hospitality and breathtaking courses winding through Cameron Park and beyond. Throughout the three-day event, I had the opportunity to strike up conversations inside IRONMAN Village.
I asked fellow triathletes about their ‘go-to mantra’ for race day. These were their responses. All well-known phrases people have learned to hold onto during tough times. Words that inspire, give hope, and motivate. Many of these words have also come from overcoming hard times, not only in the sport, but in their lives. Athletes overcoming loss of family, beating cancer, depression, or a substance addiction. All have found a way to be positive and chase a lifestyle and goal to be proud of.
One of the simplest concepts of sports psychology is developing positive self-talk during a race. It’s also one of the hardest sports psychology skills to master. Personally, learning how to master positive self-talk during a race has more appeal to me than learning how to better my swim, bike or run. I know through experience that working on the mental side of my race day preparation can go much further than the physical preparation when it comes to having my best race. Research supports the theory that an athlete who continually practices positive self-talk will improve his or her sports performance.
Knowing that a positive mind can overcome any pain or fatigue one may be experiencing, I have put this theory to the test not only during a race but also during one of my very long five hour training rides on a cycle trainer indoors. On the indoor training days, I typically watch Netflix or past coverage of Ironman races. This particular day, I decided to fill all five hours of cycling with motivational videos found on YouTube. All five hours of positivity left no room for negative self-talk, fatigue or doubt. A collection of different videos shared one same message, “Whatever you put your mind to, and work hard enough at, you can achieve.” To this day, that was the best training ride of my life. Instead of being completely exhausted at the end, I was more invigorated than I was before I started the ride.
I took this learned lesson into my next race – IRONMAN Wisconsin(R). I spent the day before the race watching my favorite 20-min motivational video three times, memorizing my favorite lines. I watched it once more on race morning as I ate my breakfast and stretched out in the hotel room. I walked to the start line that morning more energized than I had ever felt in my ten-year racing career. I felt like nothing could bring me down.
As the race began, I adopted two mantras from that video for my race focus. I started with determination “I can. I will. I must.” and ended with resolve “It’s not how you start, it’s how you finish.”
I was drawn to using “I can, I will, I must” because it was short, memorable and had a great rhythm to it. As my arms turned over in the swim, and with every pedal stroke, I was able to repeat it over and over. One would think I would get bored of it, but surprisingly enough it was such a powerful phrase that for me in those moments, every time I repeated it I felt stronger.
During the marathon portion of the race, I used “ It’s not how you start, it’s how you finish,” as a pep talk to myself after what had happened earlier in the race. For the first time in my racing career, at the very start of the bike course, my right side glute started cramping. I could not lift my leg to pedal and found myself standing on the side of the road stretching. I watched the advantage I had gained swimming disappear, as the athletes I had passed in that part of the event came flying by me. Ten minutes of stretching later, my body released and I was able to get back on the bike and restart my day. If it were not for the mental preparation I had done before the race, I am 100% sure my day would have ended right there or I would have gone on to have a terrible race. Instead, I was able to close the race with one of my best IRONMAN(R) performances and without one single negative thought for the rest of the day. Definitely an accomplishment I am proud of.
So, how do you create your own mantra?
There is definitely not just one way to make a great mantra. I’ve created mantras from all kinds of sources: coaches, workouts, things I randomly think about, or even something a friend or training partner has said to me. Whatever creates a repetitive, believable, positive image for you can work. Here are a couple of general qualities you can use to create your own mantra:
- Keep it short and simple. You’ll be saying these words repeatedly through the day. You don’t want to have to think about the words. It should just come naturally.
- Relate your words to other successes. Mantras are most effective if they help you recall other successes you’ve had. It could be a great workout or a strong race you’ve accomplished.
- Think of the form you will use. On the run, a mantra I have routinely used in the past is ‘Tall and Light’ or ‘Quick Feet’ just repeated over and over again to match my run cadence. I find it especially helpful later in the race when the fatigue really hits.
As I wrap up memories from this past weekend, I hope all IRONMAN(R) 70.3(R) Waco triathletes can join me in celebrating a job well done. From mishaps to mantras, every triathlon provides a unique learning experience that can be carried on to the next race. Then again, races are like life, there are always challenges so no matter what you face, remember this one simple phrase, “There will be a day I cannot do this, today is not that day.”
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas.
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Natasha van der Merwe
Last weekend we had the pleasure of hosting over 60 athletes in Waco. They came in from cities all across Texas, Oklahoma and Arkansas, for the inaugural Bicycle World IRONMAN® 70.3® Waco training camp.
What exactly does a Triathlon training camp entail?
This camp was specifically targeted at helping athletes feel as prepared as possible for the inaugural IRONMAN® 70.3® Waco Triathlon on October 28th.
The first goal was to familiarize the athletes with the race course. The second goal was to make sure every athlete left with as much information on how to execute all the small but important elements that would make their race day a success. We covered topics such as day-to-day nutrition, race day nutrition, race day pacing, carb-loading, taper week protocols, cycling equipment, and much more. All elements are just as important as the other.
Outside of these two goals for the athletes, an added bonus is that a triathlon community was built.
There is nothing like getting a group of like minded, and enthusiastic people in the same room conversing about their favorite subject – triathlon. The conversation flowed and many new friends were made.
The camp started on Saturday mid-morning, where we took athletes through a transition clinic. The quickest way to transition from the 1.2 mile swim to the 56 mile bike ride, and from the bike ride to the 13.1 mile run.
Transition times are important, as they add to one’s overall time. We showed the athletes a few tips and tricks to make the process as time efficient as possible.
Athletes were advised as to what a pre-workout and race warm up routine should look like. This included activation exercises, specifically targeted at getting muscles ready for the upcoming activities, as well as running specific drills focused on building running efficiency and making sure we have the body feeling loose and ready for the workout session or race ahead.
Following our activation exercises and warm up we sent the athletes off to run part of the IRONMAN® 70.3® Waco run course, which ran them on a beautiful and mostly shaded path along the Brazos River.
Thanks to the volunteers from the Waco Triathlon Club for all their assistance. They ensured that the campers had a great impression of Waco. We had water stops along the route for them to stop, chat and take in the views before heading back.
Next on the agenda was a group swim at the beautiful Waco Family YMCA pool. Our group was so large that we had to split them in two groups. Aaron Shapley, a Bicycle World Racing Team athlete and an ex collegiate swimmer, gave an informational session in the bleachers. I then took a group through their paces of a triathlon specific workout that can be done in the pool.
After a short break, all the athletes got together at Downtown 301, which is located right behind the new Bicycle World store. Athletes got to mingle with others over a steak and sweet potato dinner, which we recommend prior to big races due to its nutrient density, which is perfect in preparing the body for a big event.
Bicycle World’s CEO and President, Todd Behringer, and local triathlete Erik Romanov took us through the bike and run courses so that athletes got familiar with the course before riding and running it the following day. I then got the opportunity to speak on several topics and details that would help them make their race day as enjoyable as possible.
Sunday morning, while the athletes were enjoying breakfast, our volunteers setup course signage and aid stations on the bike and run course. When athletes arrived in the morning, they setup their transition in the IRONMAN® 70.3® Waco transition area. We then set athletes off in various pace groups led by the Waco triathlon community and Bicycle World Racing team. All campers got to ride the entire 56 mile bike course which is described on the Ironman website as a single-loop course through the scenic Central Texas rural roads.
The day finished with running one loop of the challenging two loop run course that takes athletes along the Brazos River and into the hills of Cameron Park, and finishing on the suspension bridge which offers a picture perfect and memorable finish line.
After the ride and run, athletes, coaches, and volunteers all congregated under tents enjoying a well-deserved and delicious lunch from Luna Juice, while reminiscing about their big training weekend. One of our athletes, who was brand new to the sport of triathlon, finished the day in tears of joy. She exclaimed how proud she was of herself because never in a million years did she think that she was capable of doing a triathlon. It was her longest ride and run to date, and training for IRONMAN® 70.3® Waco was the big goal that kept her mind off recent heartbreak she had experienced in her life. Like many of us that enjoy the sport, training for a triathlon had given her day purpose, and she was proving to herself that she was strong enough to handle anything that came her way.
We all come to the sport of triathlon for one reason or another. Mine started out as simply needing a bigger purpose to workout and take care of myself, other than just to look or feel good.
Well, I got this and so much more…
- It turned into an Enduring Passion.
- It improved my overall quality of life.
- It became a career that allows me to compete and help others on their journey through the sport.
- It created new and long-lasting friendships within a close-knit community.
- Lastly, training for a triathlon and race day brought about joy and living life to the fullest.
It is a great experience when crossing that finish line at the end of a race. Months and months of preparation are celebrated.
I personally cannot wait to see the many tears and exclamations of joy from nearly 3000 triathletes on that suspension bridge on October 28th.
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Natasha van der Merwe
“Have you ever decided to train for a triathlon but just didn’t know where to start? We’ve got the training group you’ve been looking for. You’re not going to get left in the dust with this training plan!”
It’s the ideal welcome to someone new to the sport. Training for one sport is hard enough, let alone 3 sports that require a bunch of different equipment and skills.
When I was introduced to the sport 10 years ago, my first stop was the local bike/ triathlon store. I hoped that they would have the solutions to what I would require and how I would go about making triathlon my new sport. They had that and more. I left that day with a new bike, bike shoes, helmet, and swimming goggles and a list of all the local triathlon clubs in my hand.
I proceeded to contact each club and was kindly invited to try a group run, swim or bike session of my choosing. I picked a swim session, and pulled up to the pool to find 30 other people ranging mostly from 30-50 years in age and in all shapes and sizes, chatting with each other about their previous races as they were about to hop in the pool. The energy was felt through the entire session, not only from the triathletes, but the enthusiastic coach who knew a brand new triathlete had been born and hooked for life. Triathlon really is life changing once you experience it.
If you are getting serious about triathlon or simply want to get more acquainted with the sport, here are my reasons why you should start by joining a triathlon club.
Community.
Perhaps the most obvious reason to join a triathlon club, is the community that goes along with it. Many people find that triathlon not only offers a fun pastime, but also a great group of people who can eventually turn into good friends. Triathlon clubs and groups are known for being very accepting, and having a ‘more the merrier’ attitude. They will welcome you with open arms and guide you every step of the way.
Training Motivation.
You will find a wide range of ability levels in every triathlon club. Some people will be competitive veterans preparing for an IRONMAN triathlon. Others will be fresh learners just hoping to finish their first race ever. Encouragement will be abundant. If you are looking for a way to stay motivated, a triathlon club will provide the accountability and inspiration you need when facing those dawn breaking wake up calls and early morning sessions before work.
Workout and Race Tips
Very few of us have time to figure out the best way to train for an upcoming race. You can get some ideas from reading blogs and articles from professional triathletes or coaches or reading triathlon training books. The best resource is the network of personal experience passed from one athlete to another. Triathlon clubs provide that network and are a great place to take advantage of knowledge from others that have been there and done that. Many triathlon clubs also have a newsletter, blog, and forum for easy online notes sharing and learning opportunities.
Opportunity to Teach
For experienced triathletes, one of the most rewarding benefits of being part of a triathlon club is the opportunity to pass experience on to newer participants. Even someone who has done just a handful of races will have hard-learned lessons that a newbie would be very interested in learning. While reading articles from websites is a great way to learn, there is no substitute for being taught by someone who has previously done it. It is a way to pay the sport back. Everyone who has participated in a number of triathlons, once had a mentor who helped them get past the first one or two. Now it can be your turn to be the mentor.
Check out your local triathlon club – Waco Tri club – www.wacotriclub.org . I am sure they would love to have you come try a workout and get to know the members before taking the leap into the endurance world. Warning – there is typically no turning back, but it’s the most rewarding leap you will ever take.
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Natasha van der Merwe
The big day had come, July 15th. The day of the 10th Annual TriWaco triathlon which takes place in the heart of Waco. We get to swim in the Brazos river, ride on the roads surrounding the Baylor University campus and run through Cameron Park and its daunting hills. All in the middle of July, which brings sweltering temperatures typically topping out at around 100 degrees for the day.
Preparation is taken seriously as putting all of the above together is no easy task. Many that stood on the shores ready to jump in the water at 6:30am that morning were also undertaking their first triathlon. We all do our best to prepare for all three different sports – swimming, biking and running – but when it comes to putting it all together, race day can bring in a number of new unforeseen challenges.
I have been competing in this sport for just over 10 years, 9 of them as a professional triathlete. Each race is a new experience which turns this sport into a lifelong endeavor. With the ever changing courses, conditions, competition, ones own fitness, and race adversity, one can never be too prepared. Unfortunately, what happened at Tri Waco for me this year was a touch of misfortune. Everyone will encounter a bit of misfortune sometime in their sporting careers.
My original goal going into the race was to give it my all and end up one step ahead of my competitors. This was not to be. 8 miles into the bike leg, and in the lead of the race, I encountered my first flat tire in my 10 years of racing. There were little shards of glass on the road in which I just happened to ride straight over, slicing my tire. I don’t race with a flat repair kit, so my only option at that point was to pull over to the side of the road. 30 minutes later Bicycle World’s Support vehicle carrying spare tubes, found me on the course, and assisted me to get back on the road.
Some might have called it a day, saving their legs to get back into their next training block.
In this case, I made the decision that instead of bemoaning my bad luck on the side of the road, I was going to figure out a way to still benefit from this experience. One often learns more from our setbacks than our successes.
Here are five ways to turn what might have been a bad race into a good outcome:
Be Flexible With Your Goals
One reason many triathletes are disappointed with their races is that they have only one goal for the race, such as setting a personal best or placing in a certain position in their division. When they don’t achieve that goal, they think they have had a bad race. Often those negative thoughts will overwhelm them during the race.
A better approach is to start every race with a series of goals. Start with the absolute best outcome you can reasonably hope for. That will be your “A” goal. A “B” goal, will be to just do one’s best in face of fierce competition which will still be great, and a “C” goal, is in the face of any adversity on the course one still finishes. This will still be an accomplishment for you on that day. That flexibility in your goals will help you to stay motivated and keep pushing during the race.
For example, on this day, my A goal was to win the race. As soon as I flatted, I turned to a new goal of turning my race into a training day. Not only did I benefit from some great fitness training finishing the race which was a 1500 meter swim, 25 mile bike and 10k hilly run, but I also got a fantastic preview of what I would experience at the end of October when I come back to race the much anticipated Waco 70.3 Ironman. I now have those hills in Cameron park fresh in my memory as I prepare my running legs to stay strong through the half marathon that we will have to run that day.
Turn your thoughts away from yourself
I personally think that this is the number one strategy in overcoming any adversity in a race. Don’t throw yourself a pity party but instead immediately switch your thoughts to “what can I do for others”. This will immediately lighten the mood, as you look around and realize there is always more to life than one race, and the attempt at supporting others always makes you feel better.
In the case of this race, I had flatted by riding over broken glass on the course. After pulling off to the side of the road, knowing I could not fix the flat, I laid my bike in the grass on the side of the road and proceeded to clear all the glass by picking it up with my hands piece by piece, which hopefully helped avoid future flats for my fellow competitors. While doing so, I also had the opportunity to see my fellow Bicycle World Racing Team mates come by along with other athletes I know in Waco and I excitedly cheered them on, telling them all how great they looked and how they were closing in and catching anyone in front of them. While doing so I was able to see the enjoyment they were having racing, which gave me that encouragement that I needed to finish the race once my tire was fixed by the support vehicle.
Appreciate the amazing crowd support
When I am typically racing all out, I am usually so focused on the task at hand that I sometimes fail to really appreciate all the spectators and volunteer support that is out on the course. Having the flat tire and taking a step back to just finish the course at a more leisurely pace allowed me to take in all the funny signs and bobble heads of their friends that they are supporting. I also took the opportunity to thank all the volunteers that were standing in the day’s 90-100 degree heat. Volunteers handing us water, Gatorade and ice towels all why throwing in a few encouraging words as you run by them. Without all that support, there would be no race. The level of gratitude that I carried that day rose to a new level resulting in a ton of joy for the experience that I was having.
Reflect on What You Accomplished
After every race, don’t forget to pick out all the positives of your race as you reflect on your accomplishment. In this race, I was extremely excited with how I felt in the swim, being less than a minute behind the leaders. This has given me more confidence in my training which is building excitement for my upcoming races. I was also proud that I never gave up, and there is nothing that can beat that feeling of accomplishment of finishing something you start, especially when you maintain a positive mindset throughout.
Start Thinking About Your Next Race
There are no failures, just feedback for future training sessions and lessons learnt for future races. All race experiences, good or bad, are always building blocks for a better future. I walked away from my TriWaco experience extremely excited to tackle the Waco 70.3 in October. From the downtown course with a homely feel with the camaraderie that is always had between fellow athletes on the course, and the sidelines filled with family and friends. You cannot walk away from a race like this and not feel rejuvenated and motivated to tackle yet another one. There is nothing quite like this experience to make you feel like you are living your best life.
Come out and watch us on October 28th in Waco for the 70.3 Ironman. You might just get the motivation you need to be on the start list next year.
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Brandi Grissom Swicegood
No matter how fit you are, how hard you trained or how mentally prepared you think you are, some race days just don’t come together the way you imagined. How do you keep it together mentally and stay positive enough to push to the finish, when your goals fade from reality?
Justin Siegel, an athlete coached by Natasha van der Merwe, Director of Team Programs for Bicycle World, Texas, had an outstanding race in Pflugerville, but just a week earlier at Ironman Boulder, the day unfolded much differently than he expected. It was his third full Ironman race, and he was hoping for a personal best time. It didn’t happen.
Despite the challenges of a brutally hot day, Justin said the race was his best Ironman yet. How could that be?
Justin learned the most valuable racing lesson: It’s not about the numbers on the clock; it’s about the gratitude in your heart.
Q: Why’d you choose to race Ironman Boulder?
A: Boulder’s amazing scenery, coupled with the altitude and hills, put it on my short list from the beginning. The decision to race it this year was pretty last minute. I signed up a week before the race. Originally, I had planned to support my friend who was racing. But after a disappointing race at Ironman Texas a few weeks earlier, I was eager to take a second crack at it.
Q: What was your training like for Boulder and how was it different from your previous races?
A: Since I was coming right off a big build for Ironman Texas, I tried to focus on a few of the things that I felt were missing in my preparation for Ironman Texas. First, I forgot that racing and training are two different things, so I raced a few sprints. Second, since it was so cool this spring I did a lot more of my training outdoors to acclimate to the heat. Third, I worked on my nutrition plan.
Q: What were your goals going into Boulder?
A: My No. 1 goal was to race with gratitude and enjoy the experience. My second goal was to finish. My third was to set a personal record. My fourth was to nail my nutrition, in particular on the run. I got three out of the four.
Q: At what point did you realize the day wasn’t going to go according to your plan?
A: The day was absurdly hot. It hit 90 before 11 a.m., so I knew from the start it was going to be brutal. During the second loop of the bike, I saw people walking their bikes, which is something I’d never seen before. Others were passed out on the side of the road. At that point, I told myself I was going to make whatever adjustments I had to make to finish. My bike time was a bit slower than I’d hoped, but I was OK with it considering the heat, headwinds, altitude and hills. Five or six miles into the run, I managed to start hitting a pace that would set me up for a PR. But around mile eight or nine, I realized it wasn’t going to cool off anytime soon. I walked for a bit with a pro who was too wiped out to run. At that point, I realized I was not going to PR. In fact, I realized I probably wouldn’t finish if I forced myself to run much more. It was time to focus on finishing and enjoying the opportunity to be out there racing in such epic conditions.
Q: How did you deal with that realization mentally?
A: For a relatively brief moment, I was really disappointed that I wasn’t going to hit all my goals. While it was easy to point to the conditions, the reality is that some people had fantastic races that day. That wasn’t going to be me if I defined a great race by time. I bounced back because in my heart I knew that I’d given my all, executed my race plan, and I remembered that my top two goals were to be grateful and to finish. Those things are what I focused on until the end. I thanked every volunteer at every aid station. I soaked up the amazing scenery. I helped a struggling athlete finish. My friend’s daughter joined me for a few of the final miles. And I crushed the final 1/2 mile into the finisher chute!
Q: What did you tell yourself to keep going when the going got rough?
A: Positive self-talk is probably the skill I need the most work on deep into a race. I reminded myself that I can handle the pain, and that the pain will ebb and flow, so I just needed to persevere.
Q: What was the best part of the race for you?
A: As we lined up for the swim, with an amazing sunrise to the east and snow-capped mountains to the west, I realized how cool it was that I was about to do my second Ironman in six weeks, and by far my most challenging. I knew without a doubt that I had the depth of fitness and training to do it. I felt unstoppable.
Q: What did you learn about yourself during the race?
A: That I have to enjoy the experience. Racing can’t always be about the time or the result.
Brandi Grissom Swicegood spent nearly 20 years in the news business and quit to chase her dream of being a professional triathlete. Her work has been published in Dallas Morning News, The New York Times, the Los Angeles Times and Texas Monthly, among others. She is chronicling her journey as triathlete in a column at dallasnews.com and on her blog at https://www.brandiswicegood.com/. Email her at [email protected] and find her on Instagram at @brandiswicegood.
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Natasha van der Merwe
“How are you doing with those New Year’s Resolutions?”
“How is that training coming along?”
Sound familiar? You may have heard the words “The Race is the Reward for all your hard work in training”. Others may say “Races prove resolutions.” Both are true, but there are many reasons to enter local races, regularly and quite often.
In April, I was invited to run the First Responders Half Marathon, and jumped at the chance. Apart from the fact that the course appealed to me because it would be a sneak peak of the run course for the upcoming TriWaco and Waco 70.3, I really just wanted to race.
Triathlon season typically runs from April through November in the US, due to the fact that the water temperature needs to be warm enough to swim. It had been many weeks of focused training, without the reward of a race or the opportunity to truly test my fitness in a way that no training session really could. That and I really wanted and needed to rejuvenate my motivation to train.
Well, that it did, and so much more.
Here are my top FIVE reasons I enter local races and you should too:
1. Racing forces me to set up a training schedule.
Having a set training calendar, gives me a plan and purpose for every workout. This gives me the daily motivation I need to get the work done. The argument of why triathlon is such a fantastic sport to train for, is that every day is totally different. Triathletes train for three different disciplines. The cross training impact is so much easier on the body, since the long run day is balanced with a swim the following day, which serves as the perfect recovery workout before biking and running again the day after that.
2. Racing tests my fitness both physically and mentally.
There is nothing quite like a race to show me exactly where my fitness lies. No matter how physically prepared I am, a race may expose that I still may be lacking in the mental preparation which can only be learned through race experiences. Racing also gives me insight into where my training discipline might have lacked in the build up. To me, every race is a new lesson in how well my training is actually working and I always spend a lot of time reflecting post race on how I can better prepare myself for the next one.
3. Racing presents opportunities to push myself beyond what I could possibly experience in training
Be it a course I have never seen before, elevation higher than I’ve ever climbed, heat that I may have not been prepared for, or a time goal that I want to hit, racing always presents me with new challenges that I happily embrace. I don’t believe one can grow in the comfort zone. I will not hesitate to sign up for a “hard” race in order to push myself past what I know I can already do. Participating in a race, gives me the opportunity to push harder and get tougher. With each race comes a new challenge.
4. Racing is FUN!
In every race I participate in, I always make a conscious effort to have a big smile on my face for every race photo. Why? Because racing is always a challenge, but should always be fun! There is no better and bigger endorphin rush than pushing yourself in a race. It will bring you a lot of satisfaction and joy, together with the attitude of gratitude. Every day you get to race and use the body God gave you, is going to be a great day!
5. Racing earns a celebration of food and drink.
I am extremely structured in my daily life with my training and my food. I have to make sure that I am eating cleanly, to feel good and recover well for my training sessions so I can be ready to train again the next day. However, after a big race I will be the first in line for a large burger and fries. I feel that this post race celebration is definitely needed to acknowledge the accomplishment of what I have just done and gives me a chance to celebrate with my family who have supported me through the training. It also forces me to have that much needed rest before focusing on the next race.
Let the celebration of life, challenges and friendships entice you to sign up for the next local running race or triathlon. It’s time to put on the trainers and “Just Do it!”. You won’t regret it.
Find local races at:
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(This post is a part of a regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas. For more posts in this series, click here: Trails and Trials. – ALW)
By Natasha van der Merwe
The question I get asked all the time is “How do you balance it all?”
Many runners, cyclists, and triathletes with families, like myself, spend a great amount of time figuring out how they will fit all their workouts into their busy lives. Sound familiar? Keeping this balance in the home isn’t easy, but you’re not the first to go through this situation and you certainly won’t be the last.
As many of you know, I’m not only a Professional Triathlete that trains 20-25 hours a week, but I’m also a mom, wife, and business woman too. I have responsibilities to fulfill my obligations to my triathlon sponsors. I have duties to assist Bicycle World marketing programs as the Director of Team Programs. That role alone requires managing 15 Bicycle World Ambassadors and hosting several community workout and informational workshops every month. I also have a lively 20 month old toddler, who I try to spend as much time with as possible, not to mention quality time with my spouse, mom, and friends.
So, how do I do it? While I am definitely no expert in this field, I am always looking for ways to do this balancing act better. I have however managed to find some things that seem to work for myself at this present moment.
My first priority is my toddler, and therefore my days do change.
With that being said, I’ve got SIX key strategies to share with you.
CREATE A SCHEDULE WITH FLEXIBILITY
The most important thing I do on a weekly basis, is to create a detailed schedule. I put my training plan, Bicycle World commitments, meetings, family time, shopping, meal prepping, nap time all on a color-coded dry erase board. Note the ‘dry erase’ portion of the board is an important tool as it’s easily adaptable. Things may get shifted an hour here or there, but once it’s on the board, I make sure to get it done one way or another, in a flexible manner.
ASK FOR HELP
Superwoman is a myth. Ask for help to make this all happen. Anytime I overstretch myself, I pay for it later in an almost complete body shut down. I make sure to stay ahead of the game. Right now, my husband and I are fortunate to have my mother and Nadine’s “nana” staying with us to help out with Nadine. We sit down at the beginning of the week and schedule out the week together on the ‘dry erase’ board. My Mom then knows exactly the times when she is required to take care of Nadine while I am training or away for work. When my Mom was not with us, I was extremely fortunate to have amazing friends who have always expressed their willingness to watch Nadine when I needed them.
OVER-COMMUNICATE WITH FAMILY
As mentioned before, this is a 100% family effort. I want to make sure they are as comfortable with the schedule as I am. This means that even though we have talked through the schedule at the beginning of the week, I still check in daily with my husband and mom, to make sure the next day’s plans and obligations are still do-able and not overstretching them in any manner. If any of us do happen to have a change in plan, then we can adapt the plan for the next day. An example would be – instead of going on a group run in the morning, I may take Nadine with me to the gym where she gets to enjoy playing with other children in their play area while I hit the treadmill. Gyms like the local YMCA have fantastic child care programs for all ages. Take advantage of them.
PRIORITIZE AND SIMPLIFY
The morning before the house is awake is probably my most important time of the day. After my daily bible reading and prayer time, I pull out my journal and right down 3 goals for the day. In my mind, if I can prioritize these 3 items, and hit these goals, I consider it a successful day. Nothing more, nothing less. This keeps me in check from doing too little or too much and keeps me focused on what is most important.
MAKE LISTS
This is my go-to work tool. At the end of each day, I write my to-do list of all the items I need to do. It’s typically a pretty long list. I highlight the most important items that I need to get done the next day. Most of the time, I only get those items done. If I’m feeling particularly energized at the end of the day after I put Nadine down for the night, I may knock out one or two more remaining items. At the end of the day, I will rewrite my to do list minus the items I have accomplished that day.
DON’T MULTITASK – STAY IN THE MOMENT
This is most important for me. Having to juggle so many different balls, it is very easy for my mind to get distracted and start thinking about everything else I have to do while working out or just playing with Nadine. So I try to make a commitment to myself to stay in the moment, knowing that whatever I have put aside can be addressed later. I also consider this practice great mental training for my triathlon races. I fully believe that the mind is the strongest muscle in the body and the key to my success. If I can teach myself to stay fully present in life, I can translate that into the race course, which will lead to a better race day performance every time.
At the end of the day, including your family in your goals, and allowing them to be a part of helping you achieve them will go a long way toward keeping both family and training as balanced as possible. When you cross that finish line on race day and have achieved your goal, seeing your family there to congratulate you makes it all worth it!
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
(With this post we are kicking off a new regular series “Trails & Trials,” a monthly adventure series inspiring others to experience the physical, mental, and social benefits of cycling, running or swimming in Central Texas . Keep an eye out for more posts in coming months! – ALW)
By Natasha van der Merwe
I’ll never forget the day Kevin walked into my office where I was director of triathlon. He was 70, and he wanted to know how to prepare for his first triathlon.
He had some swimming experience, a very old Schwinn bike and the will to get through the run, even if it meant doing a lot of walking.
He jumped in head first to training. He never missed a practice or an opportunity to ask a coach a question about how he could improve. The questions were limitless: How can I improve my swim form? What should my cadence be on the bike? What should my heart be on the run? How can I fuel my body for the best performance?
Kevin embodies one of the biggest reasons so many people are drawn to our sport. Trying to conquer three different sports in the quickest time possible is a challenge that not only attracts people, but hooks them in for life. Because just as in life, in triathlon, there is always an opportunity for improvement.
I came into the sport pretty late, too, compared to many of my competitors who started as junior triathletes.
At 27, I was a tennis coach, putting all my hours into helping others reach their full potential. But, I also longed to find something to feverishly pursue for myself.
Enter triathlon. A friend entered me into my first race, and I was hooked. I still don’t know how I did not find this sport sooner.
Like most and like Kevin, I started with a sprint triathlon, a 500-meter swim, 12-mile bike and 5K run.
I hadn’t been in the pool since my junior school swim team days. A lot had changed, and I was fortunate to have a swim coach to watch my stroke and give me pointers. With a few swims before race day, I knew I wasn’t going to drown.
A friend was kind enough to take me out riding and teach me how and when to shift gears. I soon found myself riding with a group from the local bike store. It was one of the most joyous times in my life; feeling the wind and sun on my back, taking in the beauty of the countryside, getting the endorphin high of exercise all while chatting away with the person riding next to me. My best friends to this day are those who I bike and run with.
Running was the easy part – logistically anyway. All I needed was a pair of running shoes from my local running store and a Garmin watch because it’s always more fun to see how far and fast I’ve gone.
One of the best parts of triathlon, I’ve found, is the opportunity to build lifelong friendships, and meet people like Kevin, who are determined to give it their all no matter their stage in life. Want to join a community of other fitness enthusiasts or triathletes? Waco has lots of options and everyone’s welcome at Waco Bike Club, Waco Triathlon Club, or Waco Striders. Need some expert advice on equipment or nutrition? Stop by Bicycle World Waco or Waco Running Company any day of the week. There’s nothing like being fully accountable and equipped. It gets you up in the morning, and pushes you to start your day with a great sweat session.
So why sign up now for your first 5k or sprint triathlon? Because you’re never too old to take on new challenges. Just ask Kevin. Or me. And because sport will give you the energy and confidence it did when you were growing up and will help you be a role model for your kids, too.
Here’s just a short list of the benefits:
- Work ethic – a commitment to preparing for race day, because there is no faking a triathlon.
- Discipline – Getting up in the early morning to train stinks at first, but soon you won’t be able to start your day without those endorphins.
- Time management – To fit everything in with your busy life, you’ll have to prioritize.
- Goal setting – You know you’ll want to beat your office friend or training buddy who entered the race, too.
- Perseverance – It won’t be all smooth sailing, so you’ll have to learn to problem solve and stay mentally strong despite setbacks. (Pro tip: If you’re struggling, it’s usually because you aren’t eating and sleeping enough. Do that right and smoother waters are ahead.)
- Confidence – Something we all need more of.
- Pride – Hard work does yield gratifying results.
At 70, Kevin found all those benefits and is still pursuing his triathlon goals more than two years later. For me, triathlon gave me the structure and the goals I needed to channel all of my passion into a growing career in sport while being a role model for my toddler daughter.
What will it give you? You never know til you tri. But I can guarantee you, it will be worth it.
The Tenth Annual TriWaco Triathlon will be on Sunday, July 15, 2018. Registration opens on Sunday, Nov. 5, 2017! The race starts with a 1500-meter open water swim in the Brazos River followed by a mostly flat and fast 25-mile bike ride on country roads north and west of Waco. The race finishes out with a hilly 10-kilometer run along the Brazos River that leads to the oldest suspension bridge in Texas. The Sprint distance event includes a 400-meter swim in the Brazos River, a 12-mile bike ride along the same country roads and a 3.5-mile run finishing on the suspension bridge. For more information, visit the website: triwaco.org
Natasha van der Merwe is originally from South Africa. She is mom to a 19-month old girl, former professional tennis player and tennis instructor, and a professional triathlete representing Bicycle World and Waco Running Company. She has multiple top 10 finishes in Ironman and 70.3 events around the world. She is Director of Team Programs for Bicycle World, Texas