My Talk with Race4Chase Youth Triathlon Programs!

One of my favorite jobs as a professional triathlete and coach is to promote the sport of triathlon. It has given me so much and I love to give back in any way I can. I had the wonderful opportunity to do this by talking with the kids from two Race4Chase YMCA programs this year. Race4Chase is a program that was developed in memory of Chase Kowalski who loved triathlon and was killed at the Sandy Hook Tragedy. According to its mission:  

The Race4Chase Kid’s Triathlon program is a youth triathlon program aimed to provide kids aged 6 to 12 with a safe, healthy non-competitive environment to discover the sport of triathlon.  It brings together kids from all different backgrounds and educates them on how to adopt a healthy lifestyle, coaches them to develop a foundation of athletic skills, and inspires them to aim high in sports and in life.

Designed as a six week goal oriented summer program, the program provides kids with expert instruction in swimming, cycling, running, strength training and flexibility, and also teaches them the fundamentals of good nutrition, under the supportive guidance of coaches, lifeguards and instructors. Implementing a custom-designed training program, the coaches provide the youth athletes with all the equipment, knowledge, and one-on-one support they need to become tri-athletes.  At the culmination of the training camp, all the youth athletes come together to compete in a USAT-sanctioned triathlon race.

In addition, this year the kids got a free entry to camp and a free bike if they needed one.

Here is a video on the CMAK foundation which supports the Race4Chase Triathlon Program.

One thing I really love about the camp is that it exposes kids to triathlon at an early age which is so important to the growth of our sport. If kids know about triathlon, learn how to train, and enjoy their experience, they will want to continue to do it. This will only help the future of triathlon!

For my part, I sat them down and talked about the typical day of a professional triathlete including how much I sleep (9-12 hours a day), how much I eat (lots), what I eat (healthy food like pasta, fruits, and vegetables), and my daily workout routine (swim, bike, run, strength, rest). At the end of my talk, I really emphasized the importance of consistency. If there is one thing I know about triathlon, it’s that the more you train and race, the better you get. There are going to be tough races and training days where you just don’t want to swim, bike, or run, but if you keep showing up, you will be rewarded for your hard work.  

Training Day! Everyone wanted to touch my bike...

To finish up, I ran them through my typical warm-up and drills. We concluded with some fun relays which really fired up the kids. The best relay was when they had to run backwards. It was hard enough for them just to keep going, let alone race each other while doing so! The kids absolutely loved it and I can’t wait to help out again next year!

Race Day!

Thanks to the Soundview YMCA and Valley Shore YMCA for having me be a part of this great program!

For more information on Race4Chase and how you might contribute to the CMAK foundation, check out http://www.cmakfoundation.org/.

Results!

Results!

Congrats to Power On Coached Leslie Connell Neff who took 2nd in her AG at Rev3 Pocono Olympic.

Congrats to Power On Coached Richard Baker for taking 4th in his age group at Niantic and dropping off 8 minutes from last years time.

Fitness is coming up for these two as they approach their respective Ironmans! Go Power On Athletes!

Mastery

George Leonard once wrote: “Mastery is not about reaching perfection, but rather comes from maintaining a particular mindset as you move along the path of improvement in building your skills or overcoming challenges in any endeavor.” In other words, mastery is not simply achieving something great. Instead, mastery is relentlessly perusing the question "how can I get better" when you are already pretty darn good. If you do this, greatness will be the byproduct. 

Looking for a Triathlon Coach? Reach out to coach Jon at jafecik@gmail.com. 

Stuff I tell the athletes I coach...

There are going to be times when you get knocked down in your training, racing, or in life. You're going to have to choose whether or not you want to get up again. Have you prepared for that moment? Do you know what you're going to say to yourself when shit gets real hard? Do you know what you are going to do? Be tough and hold on to your goals. It will be better than amazing when you achieve them. 

Looking for a triathlon coach? Contact coach Jon at jafecik@gmail.com 

Curveballs...

More experience doesn’t mean less curveballs in racing. There are almost always going to be one or two that are thrown at you in a race, you just lean to expect them and figure out how to deal with them a little better as they come. One example from my own experience was at Ironman Texas this year. I was in the best shape of my life and had everything fine-tuned. My body was ready, my equipment was clean and working well, and I was confident that I could meet my performance goals. Around 10 miles into the ride, I hit a pothole. After that, little by little, my quads started to burn like I was in an Olympic distance race even though I was going at an Ironman effort. I couldn’t figure out what was going on. Then, I hit another pothole and I felt myself slide down. I immediately realized that my seat dropped. I could have just quit the race, but I road on. About five miles later, I went through an aid station and yelled out for a wrench to fix my seat, but no one had a wrench. I continued on. I saw a competitor about 300 yards up the road and road hard up to him to ask if he had a wrench. He did and he gave it to me. I stopped, fixed the issue and continued on with my race.

I checked my bike 3 times prior to the race to make sure everything was tight, but sometimes this sort of stuff just happens. It was probably the pothole that loosened things up. Nevertheless, I had to stay patient and go into trouble shooting mode. The athlete who gets thrown a curve ball, troubleshoots, and still find a meet his or her goals are the best athletes (Chrissie Wellington having flats on the bike and still winning Kona)! We don’t always meet our goals when this stuff happens, but we try anyway. It’s the kind of stuff that makes us stronger athletes.

(Pic from Quassy this past weekend)

Results!

Lots of good improvement and lessons learned this weekend for Power On athletes!

Richard Baker 10 minute improvement over last year at the Quassy Olympic!
Angie Dye achieved her goal of having fun and experiencing her first time on the beast that is Quassy Olympic!
Ted Breault who took 6th in his AG at Quassy Half!
Corey Melke Hinz who finished in the top 25% at her first trail marathon, The South Downs Trail Challenge
Natalie Kronick who finished under tough conditions at Raleigh 70.3
Gary Perillo who had an awesome kick off to his season at Ridgefield Sprint!

Congrats!

Want to join this awesome group of athletes? E-mail me at jafecik@gmail.com for more information.

Open Water Swim Safety

Open water swimming is a part of triathlon and just an all-around fun workout! As a coach, I want you to enjoy your experience, but also know that swimming can be uncomfortable in the very least and, in some cases, life threatening if things go sour. Water safety is generally a common sense issue, but when you’re not thinking clearly because you were swimming hard, not feeling well, or even panicking, common sense is often thrown out the window and all you can do is react. Review the following Open Water Swim Safety Tips to help prevent an emergency and read over the Emergency Plans to help imprint in your brain the steps you should take if you find yourself in an emergency situation. These tips could save a life.

Open Water Swim Safety Tips

1.)    Check the Conditions: Check the water conditions, weather conditions, and tides prior to getting in the water. If it seems unsafe, it’s best to wait for the conditions to improve prior to jumping in. Your open water swim can always wait for tomorrow. 

2.)    Never Swim Alone: You should always swim with a buddy. Even if there is a lifeguard present, he/she is responsible for observing the entire scene, not just you. If you are swimming with a group, still have a designated swim buddy. The quicker someone notices a dangerous situation, the quicker that situation gets resolved. 

3.)    Predetermine Your Rout and Workout: Have a predetermined route/workout plan so everyone knows the plan. That way, no one gets lost and knows when the intensity will rev up. Also, include a proper land and water warm up to help the body prep for higher intensities later on in the swim. Going too hard too soon in cold murky water can lead to panic. Building the intensity of your swim slowly can help you become in tune with your body and give you more time to become aware if you aren’t feeling right.

4.)    Fuel Your Body: Hydrate and fuel your body properly prior to your swim. This starts at least 24 hours before your swim! You don’t want to get halfway through your swim and feel sluggish or get a cramp because you did not eat or drink water.

5.)    Wear a Bright Color Swim Cap: Wear a bright color cap so it’s easy for lifeguards and your buddy to see you.

6.)    Take a Whistle: A whistle is easy to carry and can catch the attention of others more effectively than yelling out.  

7.)    Swim with a Flotation Device: A swim buoy can certainly help if you need to take a rest in the middle of the open water.

8.)    Swim with a Lifeguard Present Whenever Possible: An extra pair of trained eyes can never hurt.

9.)    Have a Plan for Emergencies: Common sense is often thrown out the window when emergencies occur. Read over the plan below to etch the emergency plan into your brain so that you know the exact steps you can follow to resolve the issue successfully.

Emergency Plan

If you are in trouble:

1.)    Calm Yourself: If you are not feeling well, stop swimming, float on your back, hold onto a flotation device if there is one and take deep breaths with a long slow exhale.

2.)    Communicate: Even if you just feeling a little off but think you will be fine, tell your buddy or a lifeguard immediately. In the very least, they can watch out for you and help you if you start to struggle.

3.)    Talk to Yourself: Self-talk can help combat the negative thoughts that come with panic. Tell yourself that you have swam this distance before and just need to take it one stroke at a time. 

4.)    Wave Your Cap: If you are having trouble contacting the lifeguard or buddy, take off your swim cap and wave it in the air to catch their attention. If you have a whistle, blow it to help call more attention to yourself.

If your buddy is in trouble:

1.)    Check In: Check on your buddy visually every minute or so to make sure they are not lost or struggling.

2.)    Communicate: Talk to your buddy if you notice that he or she is slowing down or not acting normal. Just ask them if they are ok.

3.)    Sound the Alarm: If your body is not ok, notify a coach or lifeguard as soon as you can. You can do this by yelling out or taking off your swim cap and waving it in the air to catch his/her attention.

4.)    Hold out a Buoy: Give your buddy a buoy if you have one.

5.)    Stay Aware: Do note that if your buddy is really panicking, he or she may try to grab ahold of you, hit you, and/or push you down. You MUST take care of yourself prior to taking care of your buddy. If your buddy is in panic mode, stay close enough where you can talk to them but far enough away that he/she cannot grab ahold of you. It’s best to have a trained coach or lifeguard to help move your buddy if needed. If one of these individuals is not available and you decide to help move your buddy, be confident that you are a strong enough swimmer and can help swim them back to shore.

6.)    Call 911: Once on shore, run to your phone to call 911 or point at someone and tell them to call 911 if needed.

7.)    Vital Signs/CPR: Check vital signs and start CPR if needed.  

Looking for a coach? Contact Jon Fecik at jafecik@gmail.com