Tis the Season!

SNOWY-cyclocross

Winter has been slow to arrive here in Chicagoland, but ready or not the holidays are here. We finally had our first real snow and I raced my bike in it. And, I finally finished the Christmas shopping. The weeks between Thanksgiving and Christmas fly by with decorating, shopping, party hopping, along with trying to hold onto some fitness while it keeps getting darker and colder. Add to it that my work gets very busy at the end of the year. People come out of the wood works with their pain and injuries at the end of the year filling up the schedules and keeping me running all day.

So tis the season for bundling up, Christmas trees, lights, good food, giving gifts, celebrating, cold weather

AND:


MULTI-TASKING....say what you want about a mini van, but can you do this?


Caffien-ating in the afternoon, to stay awake and warm!


RENEWING...everything/ I have been dishing out serious $$ to USA cycling for new multiple new licenses, and USAT for renewing coaching certifications



CHILLAXING by the Christmas tree


MUDDY BIKES

Happy Holidays! Enjoy all the season has to offer :)

Chicago Cross Cup, Wrap Up

Face the Pain!

Montrose

SAND!

Huge thanks to Ali Engin for taking amazing so many amazing pictures! Check out more at EndurancePicture.com they make muddy painful CX look artful!

Cyclocross season started 6 days after I did the Vegas 70.3 World Champs and has been a whirlwind of racing finishing with the CCC finale at Montrose Harbor this past weekend. I am super happy with finishing 5th OA in the series after a sluggy, slow start racing early with TT legs, a flat and 2 missed races due to island travel. It took some hard work on the bike, in the rain, dark to convert myself back into a cyclocross racer, but each week I felt stronger and eventually started having some decent results and began to crawl my way into the top 10. With more girls in the women’s 1,2,3 field the competition strong and I learned more each week about racing in cyclocross. Being low on points I raced every week to scrounge up as many as I could as my goal became to finish as high in the top 10 as I could.

Montrose is typically freezing and snow covered for the last race which always throws a big twist to the race. This year I was sweating as I was warming up and it was nearly 50 deg. I haven’t worn my super cool BH thermal suit yet and its Dec! Wind and sand was the factor, with some mud from a full day of rain the day before. The wind blew sand all over and the course had way to many sandy sections for my liking. As the horn sounded I took off as hard as I could and and had a great start (that was 2 in a row!). My legs were there and I was happy with how I rode the sand for the first 2 laps. Sand is typically my weakest part of cross racing but I managed to stay on the bike except for the deep section I had planned to run through. At the start of the 3rd lap a guy wiped out in the sand in front of me, causing me to take a bad line and I went down and dropped my chain. I fumbled with it with frozen hand and gloves that kept snagging …This let more than a couple girls get by me…but once rolling I caught a few back. The sand and mud made it a slow course which was frustrating as I felt strong and wanted to go harder, but my favorite section was coming out of the muddy trees and attacking up the hill into the wind. I ended up 8th, but with enough points for 5th OA in the women’s 1, 2 3 field. So thanks to all my coaches who put up with me, and to all the women in the 123’s for so much great racing all season. I have to thank Adam too for putting up with me racing every weekend. I missed his awesome IM FL race where he was leading ALL the age groupers for most of the day, because I stayed home to race Woodstock. He'll just have to do it again at the next time so I can see!

Some most memorable moments of this CCC season are:

1. how bad race 1 (Jackson Park) felt 6 days post Vegas; come on its only 45 min!
2. racing in a vampire costume at Campton Cross
3. racing in extreme mud at Carpentersville, and having to stop to rinse off the bike (I need a pit bike, but our garage couldn't handle it)
4. finally getting good starts coming close to a hole shot at Teds’ Double track
5. keeping the wheels down (mostly) and riding the sand at Montrose

Even though the CCC is over, there are still some huge races including the CCNY event at Indian Lakes. This is a UCI race, with very big competition on New Years weekend. Its so special that I need a special license LOL, and will be toeing the line against some of the big girls. I have 0 UCI points so will probably start almost last in line, but I am looking forward to getting some experience at this kind of race. Nationals will be my last CX of the year and will also be hugely competitive and racing in Madison in January will be adventuresome.

Its beginning to look a lot like......

***.the end of cyclocross season; my legs are covered in bruises, my bike and shoes are caked with mud, my running shoes are lonely and my arms are whimpy in the pool, but I have never gotten tired of riding on the trails this fall, even wet and muddy. This weekend was off from racing and I was out training hard on wet trails and crashed a couple time. I am fine only adding a cut knee to the collection of bruises, but I hope my bike recovers by Sunday for Montrose/ IL state champs. I bent the derailleur.


***winter: there are gloves, hats, leg warmers, and gloves and leg warmers without their mates piled on the dryer, dresser, and in laundry baskets. Its dark early, its grey more than its sunny; I’ve started the routine of drinking coffee in the afternoon, and wearing my coat around the house to stay warm and I saw some snow flakes today.


*** festive 5ks: there are turkey trots, reindeer runs, santa fun runs, or frosty frolics every weekend; I did run a turkey trot on Thanksgiving day on run training consisting of 0-4 miles per week for the past month. I’ve scaled my running way back with hopes of adding a little power to the cyclocross legs. The cyclocross, bike racer guys keep telling me so. So I was well tapered for the North Shore Turkey Trot. I had no speed so didn’t even have the capability of going out too fast and dying like usual. I actually hit each mile within a few seconds of each other. I was surprised to win my AG and finish 10th female, but the sad part is with a pace quite close to what I raced 10 miles at in May.

*** end of 2011/beginning of 2012 ; Ive been busy talking to new clients about next season, meeting with current clients about wrapping up this season and setting goals for next year , catching up with friends at dinner and STARTING to think about my own race schedule for 2012 . Yes its time to start doing that I guess. It seems like I just did that.


*** CHRISTMAS! I went a little crazy, and spent 2 days in zone 5 decorating the house, porch and tree for Christmas. Its done. Its festive. It’s a lot of work and I was tired at the end. Hauling huge plastic bins up the stairs, unloading …then hauling them back down the stairs on legs that had been trying to out sprint Adam on the bike was exhausting. But with 4 weeks to go it is done. I’m in training now to be able to put it all away in a few weeks!



Tis the Season …..Enjoy 

Rising to the Occasion

photo by TippingPoint
True Champions have the ability to rise to the occasion. They can get the job done when it counts. They don’t cave under pressure; they remain calm, execute the plan, take it to the next level, are in the right place at the right time, and fear nothing. Rising to the occasion can happen in a breakthrough workout, local race, world championship event, regional playoff, choosing between hitting the snooze button or rolling out of bed, or speaking up in the grocery store line. When it comes to crunch time, can you rise to the occasion?

Kaneland U8 White Football team didn’t rise to the occasion. They collapsed under pressure not making it to the playoffs. Devasting for 8 yr olds. They gave it their all.
Kaneland White preparing for playoffs
The unfamiliar shoot- out format of play on a late Sunday afternoon took them out of their element. Does this happen to you? Does everything have to be just right in your day to have a great workout, fabulous race, or can you rise to the occasion when its too hot, or too cold or under unfamiliar circumstances because you’ve rehearsed it and practiced it when its hot, when it rains, or when you’re tired.

Cyclocross is in full swing; actually we are down to only 2 races left in the Chicago Cross Cup :( To do well these days in the CCC you either have to win some races or race every weekend. I have finally clawed my way into the 6th place in the Women’s 1,2,3 ‘s of the series after a pathetic start to the season. Racing every weekend presents plenty of opportunity to rise to the occasion and every race is a little different all for the good of making you a stronger racer. I am still learning the strategies, because I have had the tendency to let girls sit on my wheel and do lots of the work (not trusting my fitness and being put in unfamiliar situations.) I came OH so close to the podium in Day 2 of Indian Lakes Races, but probably pulled too much all day and lost it in the last few turns of the race, not quite rising to the occasion. Lesson learned. But 2 4th place finishes in 1 weekend is the best I’ve ever done.
photo by JasonKlein

A client at work and I had a discussion about speaking up in regard to the politics of her son’s traveling team. Knowing when to keep your mouth shut, or speaking up is difficult. Sometimes bringing up an issue can have more long term consequences. Can you rise to the occasion when it’s appropriate? You know, speak up and say what no one else wants to. Sometimes it is appropriate to keep your mouth shut, other times its appropriate to speak up. Rising to the occasion is making the right choice. When someone cuts in front of you at the grocery store line with a cart full more than yours to you say “um, excuse me” I was here first, or do you let it slide, or just mutter it under your breath.

When you volunteer to host a family party to celebrate several birthdays amongst a weekend of football, cyclocross racing, Ironman training, and working with athletes can you pull it all together for a fun celebration with good food, family and friends. Rising to the occasion is doing it with a smile on your face, not caving under pressure, and party planning like a champion. This is great practice for larger events like hosting Thanksgiving or Christmas eve dinner amongst a busy work week, holiday shopping, bike racing, Turkey Trots, Christmas decorating.


don't worry, this isn't this year's tree; I'm not that organized

Practice rising to the occasion each day on small things so when its crunch time you can perform like a champion.

Halloween-a-thon

Campton Cyclocross=Halloween on bikes in costumes..

.. I was a Vampire minus the teeth so I could breathe)

This time of year is like its own Ironman. Halloween kicks it off and then it is one party and social event from Oct 31 until shortly after New Year's. Halloween parties, trick or treating, post season race parties, tail gait parties (haven’t been to one in years, but love them), office parties, Thanksgiving, Christmas and New Year’s celebrations all with multiple events each for family and extended family and then the make up parties that can’t be scheduled “in season” are made up shortly after the first of the year. I was in a local store today (Nov 1) and looked up only to see greenery hanging with red ribbon and bows. Was that up for Halloween or, did that wait until 12:00 a.m to hang it?

Don't get me wrong, I LOVE a good time and don't need much of an excuse to celebrate. I look forward to end of the season parties, giving thanks, wishing Merry Christmas and Happy New Year.

(MultisportMadness end of season party 2010)

However, it takes some serious focus to make it through this time of year in one piece and ready to roll next season. Careful planning is in order or you will do just that, roll right into the New Year. I bought 6 lg. bags of Halloween candy this year to pass out and all but about 2 handfuls were passed out! However my kids raked it in this year and replaced all that was given out with the same amount or more. Honestly it is gross to look at there is so much, and have you ever noticed that when it all sits there mixed together and sits there for awhile it doesn’t taste the same. The chocolate starts to taste like sweet tarts or laffy taffy. The kids will get bored with it and Adam will ask me to hide it and it will be taken to work to pass off on someone bored and roaming the office for a snack.

To make it through Halloween-a-thon and beyond, come up with your own training plan addressing your weaknesses for this time of year, and I'm not talking limiters in swimming biking or running, I'm referring to weaknesses such as Christmas cookies, fudge, rolling over and sleeping in, or sitting by the fire under a blanket. Treat the season like it's an Ironman or marathon event to help keep you focused and headed into the New Year on target.

A few suggestions are:

1.Set a goal: like run a 5k for the first time, or try to PR a 5k; very little training is required and yet it keeps you moving, plus there are so many fun turkey trots and jingle bell runs; and going out for a run before heading out Christmas shopping all day might just keep you sane when standing in those long lines

2. Come up with a holiday nutrition plan: such as: eat breakfast every day and not graze over the cookies first thing in the morning, or no stealing the kids’ Halloween candy, or skip the coffee shops’ peppermint, gingerbread or pumpkin specialty drinks, (unless I just finished long run/ride in the freezing cold, in which case it is earned!)

3.keep track of your workouts; staying honest with what you are doing or not doing can keep you on track. Channel surfing holiday bowl games, climbing the ladder to hang Christmas lights, pressing out Christmas cookies don’t count, (although the many trips up and down the basement stairs to put away all the Halloween/ fall decorations and haul up the Christmas decorations definintely counts!)

4. sign up for a big spring race; nothing like an early season marathon or ½ Ironman to spur you into action and keep you from away from a 3rd piece of pumpkin pie. It’s no fun being out of shape and rolling into the south or west coast to race those tan warm weather ladies.

That being said I m T-minus 2 weeks away from the start of Naper/North masters swimming. Anyone who follows my blog knows by now, swimming hasn't been my favorite the past few years. I used to be better, but I used to swim more. I think a little holiday shopping for cute new swim suits is in order and maybe searching for my goggles should start happening. Part of my Halloween-a-thon training will be returning to the water.

Off season???

I started an an awesome post about off season, but it seems to be everyone's favorite topic. I know it will be discussed in a soon to be released TBC podcast. I have a behind the scenes preview! BTW, Have you checked these out yet? You can hear me talk about spectating/supporting in Kona (Yea I still get the chills), and a little bit about what's lacking in triathletes, what it takes to get there, and of course cyclocross. Find it on Itunes or facebook, its free!

So I'll let my post on off season die with the exception of a few bullet points:

*keep moving, do something

*do something different.....if you want to get faster or make some improvements, you HAVE to change it up; season after season of moving in the same way at the same pace will keep you....right where you are; are you happy with that?

*address your weaknesses

I was asked to write a race report for the CCC series race #6/ ABD Sunrise Park for the Chicago Women's Bike Racing Blog. You can read it below.... or check out www.cwbr.blogspot.com. and this is how I love spending my triathlon off season, and my cyclocross in season!

ABD Sunrise Park, Oct23 2011
By Lindsay Zucco


Sunrise Park lived up to its name providing an amazing day with the bright sun and perfect temps. Just like the many 180 degree turns throughout the course the conditions were a complete 180 from last week’s Carpenter’s Cross Mudfest. While the mud is fun, it was nice to have the sun, some dry conditions, and no need for bike scrubbing post race. The just over 2 mile course is the longest in the series with a great mix of obstacles to put you to the test including the challenging 6 pack of barriers, heckle hill, wood chips and uphill sections out of turns.

Women’s 123 welcomed newly upgraded Kim Brokhof/ Spidermonkey to the start line along with Holly Klug/Pony Shop making her come back post baby. I had to laugh at her comments about timing nursing with racing. Even though it’s been a few years for me, I myself have experienced a swelling chest near a start line. At least in cyclocross you don’t have to run much! There were 20 racers at the start and I have to say it is so much better having more girls in the field this year. With more girls on the course there are more people to chase, or to hold off, which can elevate you to the next level and make you stronger in the end. I have never been one to shy away from competition and think racing against the best will only make you faster.

After an absolutely horrible start I found myself not in a good position through the tight turns at the start of the race and was hung up behind the main field making it difficult to pass. This always frustrates me, but I tried to relax knowing there were plenty of sections to make a move. The front girls took off incredibly fast and my CX legs are still making their come back from a summer of ½ Ironman racing, but once I hit the woods and I finally felt like my legs were with me and I was able to move up a few places. I could still see a few of the front girls which motivated me to put my head down and dig. I caught a few more going through the barriers. By the time I worked my way around back to the start I could taste blood in my lungs, and saw we still had 3 laps to go. Wow. I thought ouch, but at the same time was glad because I could see a few at the front starting to fade and I was just starting to feel good. I eventually caught Ellie Blick who always has great starts and could next see I was gaining on Holly. Every spot I could, I surged to make up some ground. She kept getting closer and closer a few times I even got on her wheel, but it became obvious to me how well she can handle the turns and I still slow down too much. All the hard efforts I used to get closer would get erased in the corners and I simply couldn’t get the job done. Through much of the 2nd and 3rd laps I could still see Ellie and Lindsay Knight battling back and forth behind me. I was a little worried all my hard surges might come back to haunt me and one of them would catch me in the end, but in the last stretch through the uphill turns, the 180 into the woods and around heckle hill I dug as hard as I could and finished 8th for the day and in the prize money which makes 8th seem a little more tolerable.




Congratulations to all the W 123 racers, and to the podium for the day:
Sam Schneider 1st, Kim Brokhof 2nd (wow what a debut) and Mia Moore 3rd. Thanks to ABD for putting on an amazing course. Up next: Campton Cross, my home course! Bring your Halloween costumes and candy !

RockStars ***

Having the opportunity to go to Kona to watch the best race at the highest level is always an unforgettable experience. The best are there to race and lay it on the line. All the athletes have worked so hard all year just to qualify, and show up there ready to race. Sure the pros are Rockstars that are amazing to watch, but I love seeing the top age groupers kill it and have the race of their life. Race morning at the pier I can hardly breathe. With the beat of the Hawaiian drums, the helicopters flying, and the sun coming up over the mtn. and Mike Reilly getting the crowd and athletes fired up its hard not to get excited and nervous. I am more nervous for Adam on these mornings than I am for my own big races. I see on a daily basis the hard work and dedication that goes into showing up at the start line in Kona.

(hanging out the night before the race)

AZ had another amazing day in Hawaii. Not feeling tip/top he gutted it out and still had a race he used to dream of. The competition is tough there, and there is nothing like racing against the best to take you to the next level.

This is my blog where I like to talk about myself, and share some of my experiences and knowledge, but this time I’m going to highlight a few of my amazing athletes who had their own rockstar seasons. As a coach I see almost on a daily basis the hard work and dedication my own athletes put into their season and each having unique obstacles to deal with that add to the challenges of training.

Cori Frayer



Cori was 3rd in the 25-29 AG at IM Wisconsin, good enough to qualify for 2012! She is an amazing runner and can run like the wind, but on the tough IM Wisconsin bike course she had a break through bike performance. Cori had been diagnosed with melanoma about a year prior resulting in about 9 surgeries to remove the skin cancer. This made riding outside in the Arizona heat and sun all summer not the wisest choice, so much of her riding was done indoors. I tried to create tough indoor trainer workouts that simulated the steep climbs in Madison. She was dedicated to getting the work done and did those tough long indoor workouts and the results paid off and will be heading to the Big Island next year!

Sarah Arnold




Sarah had made steady improvements over the past 2 years I’ve been working with her. She is an amazing mom of 4 young kids and balances her training with coordinating the activities of 4 very involved kids, and a husband who also trains and races. (hmm I know a little about this myself!) This year Sarah qualified for Vegas and was 3rd in the W 40-44 AG at Muncie and 4th AG at Steelhead and completed the season by winning the Female amateur (nonelite) OA at Chicago Triathlon. She is extremely dedicated and hard working and completes the work, logs in her workouts and has proven she can race at with the top girls. Elite Waves next year Sarah!

Lorna Im



Lorna has made huge improvements in just one year of working together. She was dedicated to improving her swim bike and run and followed the workouts as planned. She is a busy MD who has "on call" hours making balancing work, training and family challenging. She follows the plan and gets the work done which allowed her to make huge improvements. Her goal this year was to PR her marathon time and to finish a 70.3 race. She accomplished both and went on to do 2 more 70. 3 races. She raised her FTP significantly over the season which gave her the confidence and ability to surved our killer Georgia camp.

There is no substitute for hard work and dedication. I see it every day in my own home, every time I check the logs of my athletes and every year in Kona.