tag:blogger.com,1999:blog-77127035750348226572024-03-12T19:46:49.275-06:00Colorado Springs Triathlon Coaching; FINE LINE RACING - Lynne Fonda USAT Certified CoachTriathlon Training
Cycling
Swimming
Running
NutritionLynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-7712703575034822657.post-89071603545092657792012-05-25T08:16:00.000-06:002012-05-25T08:16:20.566-06:002012 SEASON OPENING - Saturday, June 2nd, Garden of the Gods; contact me for time. This season we have athletes training for Age-Group Nationals, August 18th, in Burlington Vermont
Congratulations again to all 2011 Fine Line Racing teammates, who garnered NINE podium awards!
Rattlesnake Triathlon video can be found on YouTube; channel 'triathlyn', or at Fine Line Racing: http://www.mytriathloncoaching.com<div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-8008581240480420472011-08-19T09:18:00.002-06:002011-08-19T09:26:32.672-06:00Rattlesnake Triathlon Aug 20 & 21st; Aurora RezWatch for upcoming results from our final big Team race this weekend! Jon is racing Olympic Distance on Saturday; Caitlyn, Bert and Adam are racing Sprint, on Sunday. Coach's Awards will be presented after Awards. Congratulations to all our dedicated athletes, who achieved extraordinary results this year with FINE LINE RACING! They have garnered SIX Podium medals this year!<div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-62213036048283820042011-08-07T10:15:00.004-06:002011-08-07T10:21:06.508-06:00Emily, Jon and Caitlyn (father and daughter) a grab medals at State Games!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXP9wIXvicg4FiuAJNIDW16jyMAsVdADQYGhoLf8oY0MAO3m3u0eeL6CnDKqJxKROGEbu48XLWlwcw5zy6Gwl5zAIIW9L006-awWO8FtByIAHlY7oZ0C6qveeAZzguggtbIxIdRyG5sL0/s1600/photo-15.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXP9wIXvicg4FiuAJNIDW16jyMAsVdADQYGhoLf8oY0MAO3m3u0eeL6CnDKqJxKROGEbu48XLWlwcw5zy6Gwl5zAIIW9L006-awWO8FtByIAHlY7oZ0C6qveeAZzguggtbIxIdRyG5sL0/s320/photo-15.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5638149413786281458" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9nL5moLW1XM3gr0MroqftyeXnBrZ7aCM1DMzR_ArzSu0kOkJFdB24Kj5Ra-9IhBZV_jvcIAQ1Ydgzf4ngGO-yNPtlwOYV5g7nRunn-AvKiFXUk5kcXGX6vfdvlfqRXBcJk721g2ztxOg/s1600/photo-14.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 149px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9nL5moLW1XM3gr0MroqftyeXnBrZ7aCM1DMzR_ArzSu0kOkJFdB24Kj5Ra-9IhBZV_jvcIAQ1Ydgzf4ngGO-yNPtlwOYV5g7nRunn-AvKiFXUk5kcXGX6vfdvlfqRXBcJk721g2ztxOg/s320/photo-14.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5638149035392964386" /></a><br />Emily, Caitlyn and Jon all capture 1st (Caitlyn), 2nd (Emily) and 3rd (Jon) at State games!<div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com1tag:blogger.com,1999:blog-7712703575034822657.post-44048399742824062342011-08-07T09:49:00.000-06:002011-08-07T09:49:41.117-06:00Recov Ride downtown then North to GOG by triathlyn at Garmin Connect - Details<a href="http://connect.garmin.com/activity/104450162#.Tj60Bv3JieY.blogger">Recov Ride downtown then North to GOG by triathlyn at Garmin Connect - Details</a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-29460485986181435082011-08-07T09:47:00.001-06:002011-08-07T09:47:53.570-06:00Falon 25 mile ride<iframe src="http://js.mapmyfitness.com/embed/blogview.html?r=7832ecead4330dfe04ad2c4b5e971497&u=e&t=ride" height="700px" width="100%" frameborder="0"><a href="http://classic.mapmyride.com/ride/united-states/co/colorado-springs/886130882660381289">FALCON #1</a><br/><a href="http://classic.mapmyride.com/find-ride/united-states/co/colorado-springs">Find more Bike Rides in Colorado Springs, Colorado</a></iframe><!-- MMF PARTNER TOOL --><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-63967769392416776422011-08-06T11:05:00.001-06:002011-08-06T11:07:02.559-06:00Recovery Ride by triathlyn at Garmin Connect - Details<a href="http://connect.garmin.com/activity/104450162#.Tj10Q-KjiQw.blogger">Untitled by triathlyn at Garmin Connect - Details</a><br /><br />This was a recovery ride through town on Aug 6, 2011<div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-34715357315134926872011-07-31T08:55:00.004-06:002011-07-31T09:25:26.780-06:00Rocky Mountain State Games July 30, 2011<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi92YOvldW0SdVsmBSq6HaOIVDwD5-7KhhU55DCXypGB9fZmbkUmLltTNytBgXtveJbGaqWxtszsxVZqri5iquzzSDA5QOAnvHTkUIkQGA5jTP1JxJdLZzHyTIMTyvN68qvsIa61qSrkGs/s1600/Triathlon+272.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 244px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi92YOvldW0SdVsmBSq6HaOIVDwD5-7KhhU55DCXypGB9fZmbkUmLltTNytBgXtveJbGaqWxtszsxVZqri5iquzzSDA5QOAnvHTkUIkQGA5jTP1JxJdLZzHyTIMTyvN68qvsIa61qSrkGs/s320/Triathlon+272.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5635537660268901394" /></a><br />Yesterday was a very exciting day for our Team! All members had trained with the goal of podium and executed fantastic results!!<div><br /></div><div>The Swim, unfortunately, had some timing glitches, so showed everyone's swim 3-4 minutes longer than their 'actual' swim. Everyone had swims of 16-18 minutes.</div><div><br /></div><div>The Bike Course is heavily compromised, using 4 circuits within Memorial Park; it is impossible for a strong cyclist to really compete at their best, due to all the turns and dangerous angles. Still, a 'fair playing field' for all. One of our own, Adam Krebsbach, chose to compete at My Way the Tri Way up in Aurora, where he felt he could utilize his strongest event. That he did; he reports that no one was able to pass him on the bike, but several tried, as the Officials followed his 'group' throughout the bike leg!</div><div><br /></div><div>Back at State Games, Emily cranked out sub 11 min laps, and Jon ripped up the bizarre turns, as the result of his mtn biking skills; I could not even catch him on my video cam; he was but a blur!! One turn included a hard right, then immediately, a hard left! We appreciate the fact those turns were carefully swept the night before, then again race morning. Even I swept; but not the course. I walked into the Women's Locker room, and found about 1,000 dead moths! The place hadn't been occupied in a year! It grossed me out; knowing the ladies would appreciate a clean bathroom, post-race, I found a push broom and spent about 30 minutes sweeping! I also received Race Director permission to be IN the Transition Area, to body-mark.</div><div><br /></div><div>The Run, at State Games, very unfortunately, lacked the number of monitors to ensure the proper direction on a hill that was inserted midway; one member of our Team, Caitlyn McWilliams, was chasing a competitor in her division, when suddenly the girl decided to cut the course. This put Caitlyn in as the Winner of her division! It is the athlete's RESPONSIBILITY to know the course; USAT Rules! Similar confusion was reported several times. Everyone's running, however, was compromised due to to our rained out Track Workouts over the last 4 weeks. Track makes the difference between 5th and 1st place!!</div><div><br /></div><div>The fact that most of our Team had been traveling to Grant Ranch every Sunday, for open water swimming, made all the difference in the world! All good swim outcomes; without issue!</div><div><br /></div><div>We had a fantastic outcome; the honors go to:</div><div><br /></div><div>Caitlyn McWilliams - 1st place</div><div>Emily Bollar - 2nd place</div><div>Jon McWilliams - 3rd place</div><div>Bert Bledsoe and Dave Skiba - 4th place</div><div>Adam Krebsbach - 5th place</div><div><br /></div><div>Congratulations everyone! Work well done!</div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-87119083814219763352011-04-25T15:19:00.001-06:002011-04-25T15:21:10.970-06:00Colorado Springs Triathlon Coaching - Coach Lynne Fonda: 2011 OUTDOOR TRIATHLON TRAINING CLINIC<a href="http://lynnefonda.blogspot.com/2011/04/2011-outdoor-triathlon-training-clinic.html">Colorado Springs Triathlon Coaching - Coach Lynne Fonda: 2011 OUTDOOR TRIATHLON TRAINING CLINIC</a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-14329682811783273272011-04-25T14:53:00.008-06:002011-04-25T15:17:20.331-06:002011 OUTDOOR TRIATHLON TRAINING CLINIC<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlmdpjNUPQOh94uZt9NCZd3D8Aj8o9f2ZvtwqpWDLd1Ujax4fuZFo3AUAJ8oixHgb1D3cO6IwT-zP93PwMNIgIHlzaMGSxeBHEiHpiRVSHBz9XW5WNJaHSDp83bgJmpF8C4lTp_YyCaE/s1600/Emily%2527s+Award" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlmdpjNUPQOh94uZt9NCZd3D8Aj8o9f2ZvtwqpWDLd1Ujax4fuZFo3AUAJ8oixHgb1D3cO6IwT-zP93PwMNIgIHlzaMGSxeBHEiHpiRVSHBz9XW5WNJaHSDp83bgJmpF8C4lTp_YyCaE/s320/Emily%2527s+Award" border="0" alt="" id="BLOGGER_PHOTO_ID_5599632383673430130" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5nzihiNOafk-Nu4QMxx1Z-zGg74KPwUMnWLQCd_7imHtqm2OChJIJdpiHoq2tlsey9bnopAmWBMg2ZU886gI9k1KRX4uhQgtuCYPrgRWcJrFfFf7NH9Ux-x0IRD61IJB88nxSsU0vRjo/s1600/Jason+in+team+colors%2521.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5nzihiNOafk-Nu4QMxx1Z-zGg74KPwUMnWLQCd_7imHtqm2OChJIJdpiHoq2tlsey9bnopAmWBMg2ZU886gI9k1KRX4uhQgtuCYPrgRWcJrFfFf7NH9Ux-x0IRD61IJB88nxSsU0vRjo/s320/Jason+in+team+colors%2521.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5599632141380170882" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS_UDZj0k_kDNGOxC3coyjN-4r0Fr3WXlMccYkdhMuX4UiA6MCjdpN3XGXpUTt3i_Q1SdDNTzqK8g3i2n0UXyBmUZ45v_INcSdycA05vQjx_gWA4mWZjvjkXhlhamNALgXDd9C8NutPFo/s1600/Jason+%2528left+arm+up%2529.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS_UDZj0k_kDNGOxC3coyjN-4r0Fr3WXlMccYkdhMuX4UiA6MCjdpN3XGXpUTt3i_Q1SdDNTzqK8g3i2n0UXyBmUZ45v_INcSdycA05vQjx_gWA4mWZjvjkXhlhamNALgXDd9C8NutPFo/s320/Jason+%2528left+arm+up%2529.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5599631808733582610" /></a><div style="text-align: center;"><span class="Apple-style-span" style="color:#990000;"><b>LAST YEAR'S HAPPY ATHLETES!</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#990000;"><b><br /></b></span></div>OUTDOOR TRI PREP TRAINING CLINIC BEGINS THIS WEDNESDAY AT 5:45 @ EAGLEVIEW MIDDLE SCHOOL TRACK APRIL 27, 2011.<div><br /><div>CLINIC WILL INCLUDE:</div><div><br /></div><div>SAT BIKE/RUN BRICK - 25/4 MILES. Meet at Garden of the Gods Visitor's Center lower parking lot. Rides will include higher altitude training, pace line skills, road etiquette and drafting skills, Time Trials, Interval work. 11:00 until weather wams.</div><div><br /></div><div>SUNDAY - Colo Spgs Rect Ctr @ 1:00 pm. After Memorial Day , we switch to Wilson Ranch Pool. Once reservoirs open (Chatfield Memorial Day, Cherry Creek and Aurora Rez'), we will travel there for open water swim practice.</div><div><br /></div><div>WEDNESDAYS - TRACK WORKOUT - The race is won on the run. Learn to maintain your efficient VO2 max, to take you all the way 'past' he finish. Podium Athletes are always track runners! Eagleview Middle School Track on Vindicator @ 5:45 pm</div><div><br /></div><div>INDIVIDUAL DAILY TRAINING PLANS will be written for all members, based on individual progress, goals, increases, taper plans pre-race, overtraining, and fatigue. Each member is evaluated weekly!</div><div><br /></div><div>References upon request<span class="Apple-tab-span" style="white-space:pre"> </span>http://mytriathloncoaching.com for details</div></div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-72067703243733260332011-01-21T08:52:00.003-07:002011-01-21T09:15:29.863-07:00TRIATHLON SWIM REFRESH CLINIC JAN 31 2010<span class="Apple-style-span" style="color:#FFFF66;">ANNOUNCING TRIATHLON REFRESH SWIM CLINIC JAN 31 - FEB 28, 2010 $ 50.00 10 SESSIONS. Monday and Wednesday, 6:00 pm - 7:30 pm Colorado Springs Recreation Center.</span><div><span class="Apple-style-span" style="color:#FFFF66;"><br /></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 16px; font-family:'Helvetica Neue', Arial, Helvetica, sans-serif;font-size:11px;"><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">How's your stroke since the end of your Triathlon Season? Is your form still streamlined, efficient, and productive? Are you driving from the hip, with front-quadrant priority? How is your glide and rotation?</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">Join us for this update; bring your swim back to speed. Course will include:</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">SWIM TESTING; TECHNIQUE AND EFFICIENCY FOCUS, INTERVAL TRAINING, DISTANCE, PROGRESSIVE ENDURANCE, AND VIDEO ANALYSIS.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">Sessions will run approximately 1:15.00 hrs.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">Using the "Groupon" principle, fees will decrease with number of attendees, so please RSVP with your interest!</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">Those who have RSVP'd will receive fee by Jan 25.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">**Cost will not exceed $ 50.00 for 10 sessions. No charge for athletes who have already signed with me for 8 week program.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">Begin 2011 with base training designed to meet all your goals, for this coming season. Remember: train Injury Free!</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">RSVP here:</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">http://pikespeaksports.ning.com/events/triathlon-swim-refresh-clinic</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.4em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.5em; font-size: 1.2em; text-overflow: ellipsis; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="color:#FFFF66;">This will save your spot in the pool. Please also contact me directly.</span></p></span></div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-69513357978609007752011-01-09T15:14:00.003-07:002011-01-09T15:18:28.715-07:00MircoSPIKES Snow Traks new Setup<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR8vyN2vzUGuBnFXlNENYR30fjjfJH8IFiCzbDn_UCKRxO0Gtm4U9R1gQRE_GeUXAI9gKI63YdanYkhkeM_rvooKiMTAmsklnevpHoej-DpxisXtycIeXptEvoSTY63mrN7TyTUu1Cmng/s1600/0109110944.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 234px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR8vyN2vzUGuBnFXlNENYR30fjjfJH8IFiCzbDn_UCKRxO0Gtm4U9R1gQRE_GeUXAI9gKI63YdanYkhkeM_rvooKiMTAmsklnevpHoej-DpxisXtycIeXptEvoSTY63mrN7TyTUu1Cmng/s320/0109110944.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5560313688684200498" /></a><br />After a few ascents up The Incline this year, I realized that my 'gear set up' was less than ideal. I had my usual Salomon running shoes, smart wool socks, Yak Tracks, and nylon running gaiters.<br />Though my feet never really got wet, per se; they did get cold. I felt there must be a better way, without having to replace the shoes I'm devoted to. I was in my "Candy Store" yesterday (those great guys can talk me into buying anything!!) hoping to avoid buying a GoreTex pair of running shoes; I love my shoes, they are perfectly adequate. The Goretex are a tad heavier. I opted for Seirus Stormsocks Lite; they are waterproof and I can keep my shoes!<br />Option # 3 - I have tried two different kinds of "Traks"; the Yak Trak Sport, and the cheapies they sell, two for one ($ 13.00), at Costco. With the Yak Traks, I always had a hard time stretching the bands onto my shoes (arthritis in fingers), especially if it was at the base of Ute Pass Trail. Not only were my fingers stressed to stretch them, but the cold exacerbated it. Always difficult for me! I then tried the cheapies, which were very easy, too easy, to get on.<br />I just tried the 'cheapies' last week; while they stayed on throughout both The Incline and the run down Barr Trail, they practically fell off when I went to remove them. I think I just got VERY lucky!!<br />We then moved on to the "Traks". I was under the impression that the pink Microspikes were very heavy, thought they were 'overkill, much less very difficult to put on. Since the elastic bands are wider than the other "Traks", I didn't give them a 2nd thought. At their urging, I sat down and tried them on! They are FANTASTIC! They are VERY easy to get on, and provide an absolute guarantee there will be no slipping and sliding.<br />And one last change; I finally found a pair of fitted gaiters in my size; the 'ski guy' even made me a little tube to fit over each string to preserve the life of the under-shoe string.<br />Be safe on those wonderful mountains we have!! Lynne<div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-30865165541027386152011-01-09T14:46:00.000-07:002011-01-09T14:48:07.355-07:00<span class="Apple-style-span" style="font-family:monospace;font-size:85%;color:#333333;"><span class="Apple-style-span" style="font-size: 10px;"><div class="hreview"><div class="item"><p><a href="http://www.rei.com/product/774966">Originally submitted at REI</a></p><div><img src="http://images.powerreviews.com/images_products/00/78/2531177_100.jpg" class="photo" align="left" style="margin: 0 0.5em 0 0" /><p style="margin-top:0">This light, versatile traction system from Kahtoola is designed for use with any common footwear from trail running shoes to hiking boots to snow boots.</p></div><a href="http://www.rei.com/product/774966" style="display: none;" class="url fn"><span class="fn">Kahtoola MICROspikes Traction System</span></a></div><br /><p><strong class="summary">Fabulous! Perfect for my needs</strong></p><div>By <strong>triathlyn</strong> from <strong>Colorado Springs</strong> on <strong><abbr title="201119T1200-0800" class="dtreviewed" style="border: none; text-decoration: none;">1/9/2011</abbr></strong></div><p><div style="margin: 0.5em 0; height: 15px; width: 83px; background-image: url(http://images.powerreviews.com/images/stars_small.gif); background-position: 0px -180px;" class="prStars prStarsSmall"> </div></p><div style="display: none"><span class="rating">5</span>out of 5</div><p><strong>Sizing: </strong>Feels true to size</p><p><strong>Width: </strong>Feels true to width</p><p><strong>Pros: </strong>Comfortable, Snug exlnt spike pattern, Lightweight, Versatile, Great Grip, Easy To Put On And Adjust</p><p><strong>Best Uses: </strong>Alpine Routes, Heavy Snow, Mixed Routes, Runhike in deep snow UP</p><p><strong>Describe Yourself: </strong>Casual/ Recreational</p><p><strong>Was this a gift?: </strong>No</p><p style="margin-top:1em" class="description">My 3rd try on "Traks" were the charm! Love these!</p><div class="prCustomerPics"><p style="margin-top:1em" class="prCaption">Outstanding snow and ice traction</p><a href="http://images.powerreviews.com/temp/18843E847AB055F4C58433F4A4291E87.stalkerservices_1294609312363_raw.jpg"><img height="73" width="100" alt="thumbnail" src="http://images.powerreviews.com/temp/18843E847AB055F4C58433F4A4291E87.stalkerservices_1294609312363_thumbnail.jpg" /></a><p style="margin-top:1em" class="prCaption">full set up with gaiters and stormsocks</p><a href="http://images.powerreviews.com/temp/18843E847AB055F4C58433F4A4291E87.stalkerservices_1294609312629_raw.jpg"><img height="75" width="72" alt="thumbnail" src="http://images.powerreviews.com/temp/18843E847AB055F4C58433F4A4291E87.stalkerservices_1294609312629_thumbnail.jpg" /></a></div><p style="margin-top:0.5em">(<a href="http://www.powerreviews.com/legal/terms_of_use.html" rel="license">legalese</a>)</p></div></span></span><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-8691074978215582352010-06-29T09:43:00.003-06:002010-06-29T09:54:39.083-06:00It was a beautiful Colorado Springs morning when we gathered up at the Field House on the Air Force Academy for our weekly bike run brick. Emily, Sarah, Jason, Adam and myself, led by our gallant ride leader Roger, set out at 7,295 feet elevation, looking for a maximum of 7,440, at about mile 12. We have done this course many times before in preparation for the falcongroundspeedtriathlon.com event.<div><br /></div><div>As we approach 4 weeks pre-race to the State Games Triathlon, the purpose and goal of the class, personal best times were turned in by everyone! Only coach went over one hour, and Adam blew all our socks off with a 44; his AFA Tri bike had been 47 minutes.</div><div><br /></div><div>As well, PRs were enjoyed by everyone on the 5K run; Adam turned in a 23 to his nearly 25, at the triathlon. As 7 weeks have passed since that time, everyone can be extremely pleased at their ongoing progress, with benchmarks providing data proof.</div><div><br /></div><div>Great job everyone!</div><div><br /></div><div>Today, June 29th, we will be competing at the Aquaman Aquathlon at Cherry Creek State Park. 750 yd swim, 5K run. Looking for some podium action!!</div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-81473257632222123762010-06-04T09:13:00.001-06:002010-06-04T09:13:42.239-06:00STATE GAMES TRIATHLON PREP CLINIC<div><br /></div><div>http://mytriathloncoaching.com</div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-79285298886463850332010-06-04T09:11:00.000-06:002010-06-04T09:11:35.395-06:00Jason's BEAUTIFUL stroke<a href="http://picasaweb.google.com/lh/photo/FMVFF1vtB-VwgkCmujzQSg?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"><img border="0" src="http://lh4.ggpht.com/_z3T8lLZZgII/TAkT9CkG_sI/AAAAAAAAAOQ/hqNsYt5Lx2k/s512/Jason%27s%20stroke.jpg" /></a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-57531993454486013672010-06-04T09:10:00.001-06:002010-06-04T09:10:52.879-06:00Jason Steven's finish<a href="http://picasaweb.google.com/lh/photo/wQqwt5jfT7IPwaeUGLReAw?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"><img border="0" src="http://lh3.ggpht.com/_z3T8lLZZgII/TAkT83pCP5I/AAAAAAAAAOM/waPBOEirnXQ/s512/Jason%27s%20finish.jpg" /></a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-16416716031325663392010-06-04T09:10:00.000-06:002010-06-04T09:10:09.634-06:00May 1st falcongroundspeed triathlon<a href="http://picasaweb.google.com/lh/photo/ZRU1z-DpBtV4f9Mbo0Xn8A?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em">Angie, Jon, Roger, Jason, Adam <img border="0" src="http://lh4.ggpht.com/_z3T8lLZZgII/TAkT85tbKoI/AAAAAAAAAOI/eNbys8dkCIs/s512/Before%21.jpg" /></a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-86940364063588041802010-06-04T09:08:00.001-06:002010-06-04T09:08:42.432-06:00Various Race Photos<a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"></a><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"><span class="Apple-style-span" style="color: rgb(0, 0, 0); -webkit-text-decorations-in-effect: none; font-family:Georgia, serif;font-size:16px;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; "></span></span></a><a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; display: inline !important; "><img src="http://lh6.ggpht.com/_z3T8lLZZgII/TAkTx0bJi5I/AAAAAAAAAN8/-mADXeQ8Ae0/s512/Trigal.jpg" style="width: 236px; height: 512px; " /></a><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; "><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; "></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 12px/normal Helvetica; display: inline !important; "><a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; display: inline !important; "><img src="http://lh5.ggpht.com/_z3T8lLZZgII/TAkTxnMpD_I/AAAAAAAAANw/OdJZaNYqhg8/Seattle.jpg" style="width: 94px; height: 171px; " /></a><span class="Apple-style-span" style=" -webkit-text-decorations-in-effect: none; font-family:Georgia, serif;font-size:16px;"><a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; display: inline !important; "><img src="http://lh3.ggpht.com/_z3T8lLZZgII/TAkTx1l6hTI/AAAAAAAAAOA/kn7gaey7-Ac/triwor%7E1.jpg" style="width: 325px; height: 311px; " /></a><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; "><a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; display: inline !important; "><img src="webkit-fake-url://6E1D93F2-645B-4A80-9537-D34279CD5FB0/Sentinel.jpg" alt="Sentinel.jpg" /></a><span class="Apple-style-span" style=" ;font-family:Helvetica, serif;font-size:12px;"><a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; display: inline !important; "><img src="http://lh6.ggpht.com/_z3T8lLZZgII/TAkTx1vtTrI/AAAAAAAAAN4/-fLZXBUMivo/Tridolf.jpg" style="width: 288px; height: 217px; " /></a></span></span></span></p><p></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="color: rgb(0, 0, 0); -webkit-text-decorations-in-effect: none; font-family:Georgia, serif;font-size:16px;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; "><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; "></span></span></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 12px/normal Helvetica; display: inline !important; "><span class="Apple-style-span" style=" -webkit-text-decorations-in-effect: none; font-family:Georgia, serif;font-size:16px;"></span></p><p></p><p></p><p></p><a href="http://picasaweb.google.com/lh/photo/eBgA0O_lxtRcJdKxPqW23A?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"><br /></a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-64968692170764544162010-06-04T09:02:00.001-06:002010-06-04T09:03:31.255-06:00falcongroundspeed triathlon<a href="http://picasaweb.google.com/lh/photo/gbYStOt7JA4tRoF9fbc9FA?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"><img border="0" src="http://lh3.ggpht.com/_z3T8lLZZgII/TAkT8xZ-7hI/AAAAAAAAAOE/4ST15JY_eAU/s512/AFA%20Tri%20Atmosphere.jpg" /></a><a href="http://picasaweb.google.com/lh/photo/gbYStOt7JA4tRoF9fbc9FA?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em">The Atmosphere inside the Air Force Academy Natatorium just before the start of the race. Check out THAT altitude!!</a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-63663130855895431032010-06-04T09:00:00.000-06:002010-06-04T09:00:28.454-06:00Gold's Gym Triathlon Class May 1, 2010<a href="http://picasaweb.google.com/lh/photo/Ies47j1lWfQ90xeNdKD8tA?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"><img border="0" src="http://lh4.ggpht.com/_z3T8lLZZgII/TAkT9C2SvyI/AAAAAAAAAOU/bNN37iNY1ng/s512/We%20Are%20Triathletes%21.jpg" /></a><a href="http://picasaweb.google.com/lh/photo/Ies47j1lWfQ90xeNdKD8tA?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em">This is the occasion of our class completing their 1st Triathlon! Date was May 1, 2010</a><a href="http://picasaweb.google.com/lh/photo/Ies47j1lWfQ90xeNdKD8tA?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em"><br /></a><a href="http://picasaweb.google.com/lh/photo/Ies47j1lWfQ90xeNdKD8tA?feat=blogger" imageanchor="1" style="clear:right;float:right;margin-bottom:1em;margin-left:1em">GREAT PERFORMANCE BY ALL. </a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-84062634577051820572010-06-04T08:36:00.003-06:002010-06-04T08:44:46.141-06:00STATE GAMES TRIATHLON PREP CLINICAnnouncing STATE GAMES TRIATHLON PREP CLINIC<div><br /></div><div>Beginning May 29th, with late entry possible with retro fee. State Games will be held on July 31st in Colorado Springs. The Swim will be held in Prospect Lake; the event is a SPRINT. 750 yd Swim, 12 Mile hilly bike, 3 mile (5K) run.</div><div><br /></div><div>This clinic will prepare athletes for a strong performance with the possibility of a podium outcome. The schedule of training opportunities can be found, in detail on the website </div><div>http://mytriathloncoaching.com </div><div><br /></div><div>An overview is:</div><div><br /></div><div>Personal Daily training plans are written for each athlete. </div><div>Three Group Workouts will be held weekly to include Saturday Brick (bike to run), Sunday Swim and Wednesday Track Workout.</div><div>Balance of the week will include two 'doubles'; each a bike early and a swim later.</div><div><br /></div><div>Nutrition Performance, Road Skills, Endurance Swim Technique, Drafting, Navigation, head-up sprints, sprint to finish, defining and increasing Lactate Threshold (VO2Max), and Periodization, are just a few of the topics that will be put into practice in this Clinic/Class.</div><div><br /></div><div>Contact me for requirements and details: info@mytriathloncoaching.com</div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-22988312360196343122008-07-01T09:54:00.003-06:002008-07-02T08:32:23.672-06:002008 - a great year, and then.....<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8a4NFeFIe33CY45l_uWSP-oE2CdTF7yi2GgiYHSYeRh2X5xcS-TgMZdcegMEnSB1s91artcTbbYt3ZkKuVGr0cNlBpl92nNs7vAOwp_rIGYGoxCcaQeQE2cml7VOQHGNBBWSnq7hT1I/s1600-h/1.54+MB+Lynne.JPG"><img id="BLOGGER_PHOTO_ID_5218424477106763586" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8a4NFeFIe33CY45l_uWSP-oE2CdTF7yi2GgiYHSYeRh2X5xcS-TgMZdcegMEnSB1s91artcTbbYt3ZkKuVGr0cNlBpl92nNs7vAOwp_rIGYGoxCcaQeQE2cml7VOQHGNBBWSnq7hT1I/s320/1.54+MB+Lynne.JPG" border="0" /></a><br /><div>On Feb 9th, I competed the 3rd edition of the Pikes Peak Road Runners Winter Series footrace; I was leading my division, in First Place at that time.<br /><br />In December I embraced the winter by joining the Incline Club and was happily learning how to run up Pikes Peak (Ute Pass Trail to start) in 5 degree weather, in deep snow! What fun!<br /><br />The gear I required was (foot to head) Yak Traks on Salomon Water Resistant shoes, covered by leg gaiters to keep snow out of shoes. Heavy tights, two technical tops covered by a heavy shell cycling jacket with a pocket, a neck gaiter, eye protection, ear band and knit hat. This was completed by a fuel belt carrying Revenge and Hammergel, and mittens with hand warmers inside!<br /><br />I didn't think it could be done, but after just 2 weeks, I'd worked up to 3 hours and was doing The Incline about every 4th Sunday. I felt powerful! I loved my new Incline Club friends! I also succeded is getting in the Pikes peak Ascent with my last qualifying half marathon.<br /><br />On Feb 12, just 3 days after a delightful Winter Series III, I was training my athletes on the horrid, hard, small banked indoor track at my Y, and I went into a turn and radically wrenched my ankle, resulting in a full sprain of the entire foot, which velocity was strong enough to snap and displace my fibula, at the ankle!!<br /><br />This was a real troubling injury and surgery was required to put the displaced bone back where it belonged, with a plate and 6 screws. "Open Reduction with Internal Fixation" performed by a great Dr James Duffey. One of my athletes, Martin Read, was my anesthesiologist; if it had to be done, we had a great time!<br /><br />My athletes brought me meals, chocolate, good cheer, groceries, and kept my spirits high! While I wrote training plans, they would carry them out at class.<br /><br />3-4 months later, the ongoing irritant , when I try to do anything, is immediate swelling with radiating pain up the entire leg and across the entire top of the foot to the toes. Also, the Doctor detemined a 7% permanent impairment. It's become a partial disability, officially.<br /><br /><sigh>another time to shift gears and learn to "accept" to the best of my ability.<br /><br />I believe the injury has made me a better coach; Rather than be in the pool, on the track, on the bike, I have had the opportunity to be more analytical using helpful tools like videocamera analysis. I wouldn't be able to do this if I were engaging in each discipline with my athletes.<br /><br />So, the silver lining is delivering higher quality coaching to my athletes.<br /><br />The plate and screws come out end of Fall</div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-5762292247700680272008-07-01T06:27:00.004-06:002008-07-02T08:34:06.066-06:00Garden Ranch YMCA Triathlon Training Class<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz6Rwy9EbAjm4yGhRNK5nGKbwAqsFTDvMHk-bw0H0VMa086pH9fHgOvCoVkbJOH93xkJFIo0LB5qtaEoo79gibKkU-f3KIi1qw4ptufHkCGFDcevdajXFzttAeDA7XyyZSPVaJsvRUoR0/s1600-h/Time+Trial+June+12th.jpg"><img id="BLOGGER_PHOTO_ID_5218424915749432882" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz6Rwy9EbAjm4yGhRNK5nGKbwAqsFTDvMHk-bw0H0VMa086pH9fHgOvCoVkbJOH93xkJFIo0LB5qtaEoo79gibKkU-f3KIi1qw4ptufHkCGFDcevdajXFzttAeDA7XyyZSPVaJsvRUoR0/s320/Time+Trial+June+12th.jpg" border="0" /></a><br /><div><strong>Triathlon Training Class </strong>at Garden Ranch YMCA.<br /><br />8 week sessions by USAT Certified Coach<br />Beginning Triathlon Training - Monday and Wednesday 7:00 pm - 9:00 pm<br />Intermediate Triathlon - Tuesday and Thursday 7:00 pm - 9:00 pm<br /><br />Since August 2007, scores of new Triathletes have trained for and completed their first triathlon with podium finishes in some cases.<br /><br />Swimming - pedagogy focus is Swimming for Triathlon (TI principles), sighting, drafting and nagivation. Open water swim field trips, to Prospect lake begins end of May. Water Polo drills focus on navigation and speed.<br /><br />Spinning - cadence, jumps, technique and form. Bike fit technique for road riding<br />Bricks - bike to run drills at about 4 weeks. Riding on AFA post begins in March.<br /><br />Run - Drills for form, technique and efficiency; combines bricks later<br /><br />Time Trials begin at about week 4-5.<br /><br />Garden Ranch Triathlon - 719-593-9622<br /><a href="http://gardenranch.ppymca.org/">http://gardenranch.ppymca.org/</a><br /><br />Next sessions - July 7th, 2008 - Beginning Triathlon Training, July 8th Intermediate Triathlon Training Class.<br /><br />For YouTube videos of the class, see Triathlon Training Class;<br />Videos included demonstrate form and technique, with drafting technique.<br /><br />Triathlete in both classes have just completed their first Triathlon; race reports will follow.</div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-19131959905356127882007-07-01T04:28:00.001-06:002007-07-01T04:49:42.054-06:00SPEAKING & APPEARANCE SCHEDULE<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ5kqnzQSfQDboK7Q6W7TlyQ_C3guaA5OW2XncgK-tUNYWEHmXBy1WvSL9a1n2tyhL-Lsivb_TPRqwRXiQdVK4JtbNyNEdQjk8Ef9Ks65ZCbDsEKv8tkd5LTSCBflz8Syle2Q2mGI99R0/s1600-h/match.com+primary.jpg"><img id="BLOGGER_PHOTO_ID_5082178629938882114" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ5kqnzQSfQDboK7Q6W7TlyQ_C3guaA5OW2XncgK-tUNYWEHmXBy1WvSL9a1n2tyhL-Lsivb_TPRqwRXiQdVK4JtbNyNEdQjk8Ef9Ks65ZCbDsEKv8tkd5LTSCBflz8Syle2Q2mGI99R0/s320/match.com+primary.jpg" border="0" /></a><br />EFFECTIVE JUNE 1,2007<br /><br />International Athlete and USAT Certified Coach Lynne Fonda is available for synopsized coaching sessions to single and multisport training groups.<br /><br />Adjunct benefits and samples from the following:<br /><br />E-Caps (Endurolytes, Race Caps)<br />Hammer Nutrition (Hammergel, Perpetuem, HEED)<br />Champion Nutrition (Revenge, Met Max, Muscle Nitro, Metabolol Endurance)<br />Clif Shot<br /><br />Experience:<br /><br />20 years - Championship Athlete<br />15 years - Championship Coach - Track, Cross Country, Swim, Cycling Teams<br />ASEP Certified Coach - high school level<br />CIF Championship Coach (State of California)<br />TEAM USA Athlete (Perth, Oz; Lausanne, SU)<br />USA Triathlon Certified Coach - 10 years<br />USCF Cat 4 Road cyclist<br />Masters Triathlon & Duathlon Champion<br />Triathlon Journalist<br /><br />For further information, contact <a href="mailto:lynne.fonda@gmail.com">lynne.fonda@gmail.com</a><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0tag:blogger.com,1999:blog-7712703575034822657.post-56178905363858575332007-06-27T08:56:00.000-06:002007-06-27T09:23:29.471-06:00Heatstroke on Highway # 24<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFjWmb6U7QKhs0wqNBPxMuOSV2KEclrD4Nzs3IdT4V0yE_fltg1oo8fnUWA2wn65CV3KoX5pR38eR60OktigGHbTq6R5QHURcBtmvp0lQrtFj9EJrKrISWuYBlJJi46q_PaW9V2riQa0w/s1600-h/Wildflower+on+Griffen.jpg"><img id="BLOGGER_PHOTO_ID_5080764962928240178" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFjWmb6U7QKhs0wqNBPxMuOSV2KEclrD4Nzs3IdT4V0yE_fltg1oo8fnUWA2wn65CV3KoX5pR38eR60OktigGHbTq6R5QHURcBtmvp0lQrtFj9EJrKrISWuYBlJJi46q_PaW9V2riQa0w/s320/Wildflower+on+Griffen.jpg" border="0" /></a><br /><div>Epic Heatstroke; Highway # 24<br /><br />This past Sunday, I rode my QR Tri bike out to Green Mountain Falls, from my home near the Air Force Academy. To test my 'tough factor', I left at 11:00 am, and rode during the heat of the day! NOT RECOMMENDED!<br /><br />My findings were a heart rate that was too high to sustain for a period of 3 plus hours, and ultimately, heatstroke. At around 4 miles up Highway # 24, I found my cadence to be seriously compromised. The hot exhaust of accelarating cars, and heavy traffic, also contributed to a further demoralizing effect.<br /><br />The bike lane along Hwy # 24 is practically non-esistent and is covered with debris. My Conti sew ups (20") are bombroof; they get the credit.<br /><br />The affects of heatstroke can be serious and far-reaching. Symptoms of dizziness, listlessness and fatigue are present for about one week. Rehydration, with electrolyte replacement, and an emplasis on fruits, and protein, are required.<br /><br />Also, even though I took Endurolytes (x2 capsules) at the onset of my ride, and 2 more at hour 2, the extreme effects of a 95 degree day, were dileterious on me. Additionally, I used Champion Nutrition's Lactic Acid buffering "Muscle Nitro", and Hammer Nutrition's "Race Caps". Both successfully contributed to lack of cramping and the feeling of 'heavy legs'.<br /><br />The fast and fun descent surprised me several times with cross winds, increasing as the day wore on. My HED CX wheels further exacerbated the stability of a fast, 50 mph descent. That said, it was challenging and fun! Forward momentum is always a best friend.<br /><br />Riding should be done early in the morning; I undertook this experiment because I am somewhat new to altitude, and am curious about the effects of heat and altitude on the body.<br /><br />Don't do this at home.<br /><br />Lynne Fonda<br />Sunday June 24, 2007</div><div class="blogger-post-footer">www.payperpost.com</div>Lynne Fondahttp://www.blogger.com/profile/18440420028948794821noreply@blogger.com0