Transitions: The 4th Discipline - June 4, 2009

TRANSITIONS: The 4th Discipline

Whether you are new to triathlon or you’re an experienced athlete looking to gain some time on your competition, please join us for a hands-on demonstration designed to help you be efficient, smooth and fast during your transitions.

Date:	June 4, 2009
Location:	McCollum Park 6801S. Main Street Downers Grove, IL 60515
Time:	6:30pm - 8:00pm
Registration:	http://www.trismartcoaching.com/sign_me_up
Cost:	Early Registration $20.00 before May 29th, 2009. Registration after May 29th is $25.00.

Goody Bags: Registrations before June 3rd include goody bags

Items you should bring to this event include:

• Bike
• Helmet
• Bike shoes (if you use them)
• Sunglasses
• Race belt (if you own one)
• Running shoes
• Visor and/or hat for run
• Socks (if you plan to use them)
• Wetsuit (optional)

All participants must complete a participant waiver. Registrations will be accepted on day of the workshop (cash or check only).

Get To Know Your Bike!

GET TO KNOW YOUR BIKE!

Please join the Chicago Triathlon Luna Chix for an overview of the bike, general maintenance and tire changing clinic! This hands-on clinic will provide an overview of general bicycle maintenance and minor adjustments and a demonstration of changing a flat tire. Attendees are encouraged to bring a wheel from their own bike, tire levers and a pump to practice changing a flat. This is a must-not-miss clinic for new cyclists preparing for the outdoor biking season!

WHEN: Thursday, April 30th, 7:00pm

WHERE: Runners Grove, 5155 Main Street, Downers Grove, IL 60515

COST: $10.00 - Proceeds benefit the Breast Cancer Fund Everyone is welcome and encouraged to bring guests!

RSVP: info@trismartcoaching.com or 708-466-2379.

REFRESHMENTS: Will be provided!

Injury Prevention Clinic

Earlier this week, the Luna Chix held an Injury Prevention Clinic at Runners Grove. This was the first occasion in which we had the entire 2009 team together. Marguerite Ruminski of Healthy Sins (708-227-7177) provided us with a fantastic spread of delicious, healthy snacks. Of course, there was also plenty of Luna Electrolyte drink and Luna bars for each participant.

The clinic started off with one question. What is the number one cause of running injuries? Overuse. We then covered the top 5 ways to prevent running injuries:

• Avoid the "toos": too much, too soon, too intense


• Proper shoes


• Right surface


• Keep the balance


• Stay loose - STRETCH!

All stretching should be done with warm muscles. This means you should stretch after a brief 10 minute warm up or after your workout. You should never stretch cold muscles. All stretches should be held for 30 seconds. The main stretches covered were:

• Hamstring - place one leg on a chair, step or bench. Straighten leg, flex foot, keep back straight and lean gently into the stretch toward your toes


• Calf - Stand on a curb or step with heel over edge, keep knee straight, push heel slowly down; Using a wall, place your toes on the wall with heel on floor, gently lean in toward the wall


• Quad/Hip Flexor - Stand on one foot, bend knee of opposite foot and grab foot - not toes - with the hand on the same side of the body. Keep knee directly down, do not push out to the side or lean. Keep standing foot pointing forward.


• Hip Rotator - Cross one foot over opposite knee. Brace yourself on a steady object and move to a sitting position. Point the bent knee down.


• Groin - sit with bottoms of feet pushed together, knees to sides; move feet in as close to groin as possible, lean forward keeping back straight - do NOT overdo this stretch!

With each of these stretches, the audience got up and performed them - and held each stretch for 30 seconds. We covered some of the most common running injuries and what stretches runners can do to help prevent those injuries. After a brief question and answer session, we raffled off some great Runners Grove prizes. As a "thank you" to all participants, everyone walked away with a goody bag full of a variety of items.

If you were unable to come to this clinic, we certainly hope you'll consider joining us for the next one!

USAT Coaching

So, instead of spending tons of hours on my bike, like my training plan called for, I spent the weekend in West Burlington, Iowa where I attended the USAT Coaching Clinic. Upon successful completion of several factors, I will become a USAT Certified Coach. I wasn't sure what to expect when I signed up for the class, but I do know I have an interest in coaching other athletes. My experience with the Luna Chix in encouraging women to get out and get into the sport of triathlon has been hard work, but it has also been rewarding. Even more fun has been coaching the Multisport Madness swim workouts.

The Coaching Clinic was educational and I think I surprised myself with how much of the material I already knew. It was cool to meet other future coaches from across the country and it made me wonder what motivates people to get into coaching. Most importantly, attending this clinic sort of lit a fire under my a$$. For the past few weeks, maybe even months, I've been sulking because of the hamstring injury and have been extremely unmotivated to train. I always told myself I'd quit when it stopped being fun...and I was getting pretty close to that point. But somehow, being with all these triathletes, locked up in a room for 3 days together, talking about the sport, pumped a bit of motivation back into me. I'm nowhere near ready to race, but at least now I'm wanting to. I've got a lot of work to do!!