Sweet Sixteen!

“Every day starts with the tick of a clock. All escapes start with the click of a lock!”

I am so looking forward to new partnerships and new relationships in 2016. And of course I cherish all of friends, family, and sponsors who show their support every day. Sweet, sweet, 2016, I am ready for ya!

Here are a few of the NEW developments in my world… Stay tuned for more!

Web pic #1

I just co-founded a new company called TenTen Coaching! (Check us out at http://www.TenTenCoaching.com)

Web CEEPO

This year, I’ll be riding a NEW bike from CEEPO!!! (I am super excited about their triathlon-specific geometry!)

Web pic Infinit

In 2016, I will again represent Infinit Nutrition, the BEST sports nutrition company around. (To INFINIT-y and beyond!)

Web pic cobb

No one, and, I mean, no one, knows more about saddles than John Cobb. I am THRILLED to be representing Cobb Cycling again in 2016.

Web Rudy project

Fancy, right? But also, so so FAST!!! I am incredibly honored to be wearing RUDY Project in 2016.

Web Mac's Smack

Mac’s Smack is a company based in Virginia that makes the MOST incredible natural products. I am so proud to be one of their 2016 ambassadors!

Thanks for checking in! More updates SOON!!!

Here’s to 2016!

Miami 70.3 in Pictures

On October 25th I competed in Miami 70.3. Here are a few pictures from the trip…

The team on bikes Miami

Jaybird Pre-Race Photo Shoot #1

Hanging out Miami

Jaybird Pre-Race Photo Shoot #2

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Jaybird Pre-Race Photo Shoot #3

Before Transition Miami

A quick picture outside of transition on race morning with my teammate and roomie, Lesley Smith.

Pre Swim Miami

What you can’t see in the water are the JELLYFISH!!! (That was a first and hopefully a last!)

Miami On the Bike

Outta T2 and onto Black Beauty…

Miami Run 2

The bike course was flat and fast. The run… not so much.  It was a bit warmer and a lot hillier.

Finish Line

I finished the day as the 9th female PRO. Considering a mechanical on the bike and losing a little bit of training after my bike crash not a bad result in the end.

Miami TBT

Easy Peasy! After the race I dropped my bike off at TriBike Transport and they loaded her onto a truck to bring her safely back to VA.

Miami After Race Team

It felt sooooo great to be back Miami! There really is no place like home.

miami

My view from the plane window as I flew home Sunday after the race. Isn’t Miami beautiful?

Many thanks to: Maverick Multisport, Argon 18, ENVE Composites, Cobb Cycling, Blueseventy, Sugoi, Jaybird, Catlike Helmets,  VO2 Multisport, Rotor Bike Components, Occupational Kinetics, Swiftwick Socks, Infinit Nutrition, BSX Insight, and Primal Sport Mud!

KPR: In Need of Revision

“And the first round pick goes to…”

As a triathlete with a background in long distance running I am not very fluent in what I like to call “ball sports”. Basketball, football and baseball wouldn’t really be on my radar, but as they are such a huge part of American culture, I find myself learning a lot about the NBA, NFL and MLB because they mean so much to so many. What really intrigues me is the championship/draft ranking paradigm found in many of these sports. Teams that do well one year (say make into the conference finals or win the World Series) are not given an advantage over other teams the following year just because of how far they advanced. Instead teams like this often pick LAST in the draft. The rich do not get richer. Those that are on top are not then given the first overall draft pick or a player who might guarantee that the team’s success one year becomes a dynasty. What is more, teams that win the Superbowl or the Stanley Cup don’t automatically receive berths to those games the next year. How unsatisfying would a season be if we already knew in September that the reigning Superbowl champs would make it to the final game in February? Part of the beauty of football, baseball, and basketball is watching teams duke it out all season trying to get back to the big dance.

Draft

When you consider these practices, the KPR system used by the World Triathlon Corporation to rank and invite pro athletes to the World Championships in Kona becomes all the more perplexing. Not only are winners given a slew of points toward next year’s KPR, they are given a berth to the World Championship for the next five years as long as they validate their slot at one Ironman before the next Championship. An automatic berth? Isn’t that a little much? These athletes can basically “phone” in an Ironman early in the season and save their legs until Kona while the rest of the field has to battle it out at multiple Ironman races (often late into the season) to get to Kona. I wonder who’s going to do better… Someone who cruised to the finish at an Ironman in November or somebody who was fighting for points at races in March, June and August? Granting past winners a ticket to the championship after meeting so low of a bar is laughable and insures that those that were on top, stay on top. In addition to doling out these automatic qualifying slots, WTC also bestows a large amount of points to the top finishers at Kona. These points carry over to the NEXT year. Tell me another sport that does that. The reward for getting to Kona IS Kona. You made it to the World Championship! Congratulations!!! Sponsors are happy; your fans are happy. The race itself is the end goal. There shouldn’t be points awarded at Kona for Kona. As it stands Kona is a qualifying race for itself. Instead points should start again after the KPR deadline with no points awarded for the World Championship.

Rich get Richer

I am a firm believer that the number of pro slots available to male and female pros should be equal. (Find out why here.) But I’ll save that discussion for another day. In the meantime I think it’s time to revise a flawed points structure. Good luck to all the racers in Hawaii!

Patriot’s Half: Race Recap

On Saturday September 12th I raced the Patriot’s Half Iron distance triathlon in Williamsburg, VA. Here are a few highlights from the day…

Early morning

Early morning start… Transition opened at 5:30 and I couldn’t wait to get in!

In transition

Setting up my transition area… I had a pretty good spot, but more importantly I had the BEST gear. I stand by my Argon 18, ENVE Composite wheels, Cobb Cycling saddle, and ROTOR Q Rings.

Drinking Infinit

One last bottle of Infinit before the gun went off. (I like how my race number makes my 5Q tattoo look like 55(!) women to Kona.)

Speedsuit

On the beach admiring my Blueseventy PZ4TX speed suit.

Swim warm up

One last warm up swim complete… Headed to the start line. (I came out of the water in 2nd!)

Into t2

Getting flagged into T2 in first place in my Catlike helmet aboard my Argon 18 and ENVE Composite wheels. (I had the fastest bike split of the day!)

running

Starting the 13.1 mile run near the Jamestown Settlement in Williamsburg. (I carry a flask of Napalm by Infinit Nutrition during the run. It helped me to score the fastest run split of the day!)

finish

This is me, excited to be done, but without a lot of energy. (First female and 8th overall)

after the finish

I was a little tired…

podium patriots

Rocking my Sugoi Maverick jersey on the podium!

Many thanks to: Maverick Multisport, Argon 18, ENVE Composites, Cobb Cycling, Blueseventy, Sugoi, Jaybird, Catlike Helmets,  VO2 Multisport, Rotor Bike Components, Occupational Kinetics, Swiftwick Socks, Infinit Nutrition, BSX Insight, and Primal Sport Mud! You guys rock!!!

Back to Reality: My 5 Biggest Time Savers

Labor Day is just around the corner and in Virginia that means students will soon be returning to school. Luckily I have a “pre-school” week to get things in order ahead of their arrival, but my schedule has definitely reverted back to “teacher work-mode”. So how does one fit in 20 to 30 hours of training a week with a full-time gig? It takes a little work… I certainly haven’t mastered the art of juggling a job and heavy triathlon training, but below are five tips that have helped me stay sane thus far. Enjoy!

  1. Prepare your breakfast and plan your lunch ahead of time. When I get home in the evening the first thing I do is cook egg whites for the next day’s breakfast and pack my lunch. That way when the alarm goes off at 4:30am I’m not fumbling around and wasting time before my morning training session. Lunch
  2. Lay out your clothes. I don’t think very clearly early in the morning, so to save time I plan out a whole week’s worth of outfits on Sunday night. The benefits are twofold… I’m not going to show up to work in a horribly mismatched get-up because I was too bleary eyed to put something together and I save time daily by planning my wardrobe just once. Bonus!Clothes
  3. Look ahead in your training schedule. Sometimes it’s nice not knowing the hard sets that await you during this bike interval session or that track workout, but looking ahead in my schedule helps me map out my week. If I know I have to fit in all of my workouts AND I have an after school meeting on Monday and parent teacher conferences on Thursday I can shift workouts around to fit everything in. I wouldn’t want to miss an important session just because I didn’t plan ahead.training Schedule
  4. Keep your gear with you. I lived in New York City for nine years and I loved every second of it. My only complaint? As a triathlete moving my gear from borough to borough (I worked in Manhattan and lived in Brooklyn) became very tedious. Now that I live in Virginia, I have a car and I can keep swim/bike/run gear with me at all times. Plans change and it’s important to utilize every available moment. Keeping my training stuff with me helps me to do just that.Gear
  5. Multi-task! Well, sorta… I often find that I don’t have time for things that I love like reading and catching up on radio/TV programs during periods of heavy training. My solution? While cross-training or during easy recovery treadmill runs I’ll read a chapter or two of a novel or an article I’ve saved online. (These workouts are also the perfect time to listen to podcasts and you can do your mobility work while catching up on TV and movies.)Books

Happy training!

(And don’t forget to save!)

Use code “MavMolly” for 20% off all products at http://www.blueseventy.com
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Use code “MavMolly” for $40 off the BSX Multisport Edition at http://www.bsxinsight.com/multisport
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Use code “MavMolly15” for 20% off products online at http://www.PrimalSportMud.com
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Use code “Maverick” for 10% off all regular priced Infinit Nutrition items at http://www.infinitnutrition.us

What the heck?!

Do you ever look back over old training logs or race plans and ponder, “What the heck was I thinking?”. I often do.

I ran cross country from 2nd grade all the way through high school and while in New York for college I was bitten by the long-distance running bug. I ran my first marathon during my junior year at Barnard and I was hooked. Upon graduating, I moved to Brooklyn to live with my sister, Mary. We were minutes away from beautiful Prospect Park, which turned out to be a blessing and a curse. The park had a main road that wound around the interior of the park with several trails and cut-throughs that provided quite a few distance options for a runner. You could also run along the perimeter of the park and “visit” the different neighborhoods adjacent to the park.

insanity-is-doing-the-same-thing-over-and-over-300x166

I remember doing endless laps and loops in the park as I trained for my next 15+ marathons. (I know. I had a problem.) When I think about HOW I ran those loops and laps… I am baffled. Every time I went to the park my intention was to cover X distance faster than I had the day, week or month before. I was constantly trying to outdo myself and PR this loop or that loop. There were no levels to my training: no specific speed work, no tempo runs and no recovery days. As you can imagine it didn’t take long for me to get injured and I dealt with everything from plantar fasciitis to debilitating IT band pain that finally sidelined me.

Zones

ZONES! Where have you been all my life?!

Luckily a few years later when I began competing in triathlons, I started working with a coach who believed in heart rate training. While at first I was skeptical, I eventually acquiesced, gave into her way of thinking, and the results followed. It’s funny because even though my volume was way down, I was taking more days off from running, and the intensity of my workouts varied wildly, I had never run better. 90 mile weeks weren’t the answer and racing myself daily certainly wasn’t the answer either.

Jan BSX

Taking an LT test with the BSX device. No pricks during this test! Thank you very much!

As an athlete and a coach I am a huge believer in zone training. Before I work with any athlete we do several tests to determine their bike and run zones based off of their lactate threshold. (I always have to tell runners “This is going to be very different. Not everyone can handle it, but if you trust the process, results will follow.”) Not being a fan of traditional lactate threshold tests (too much blood), I administer and assign tests that approximate an athlete’s lactate threshold. These tests have proven to be very accurate when corroborated with race data or a traditional LT test, but real world data is always best. I’m happy to say with the world’s first prickless lactate threshold sensor from BSX there is no reason for any more guesswork or any more blood! I can determine and confirm my (or anyone’s) LT with a simple little sensor.

BSX Sleeve

BSX calf sleeve with small BSX sensor worn on the back of the calf

Over the past several months I’ve been using the multisport device from BSX and I have taken several tests. The assessment, which you take using an app on your smartphone while wearing the BSX device in a calf sleeve, could not be easier. After personal experience with it, I’ve been able to see my progress over the course of the season and I love how the device helps me confirm or adjust my zones.

I am a huge advocate for zone training and the most important number to know is your lactate threshold. BSX can tell you that without guessing and without the pricks. I highly recommend it; I wouldn’t give mine up for the world.

Do you live near Richmond or D.C. and want to take the guesswork out of our training? Contact me. I’d love to do a BSX LT assessment with you.

Learn more about how the BSX device works here. Train smarter.

Use code “MavMolly” for $40 off the BSX Multisport Edition at www.bsxinsight.com/multisport