18

Feb

2014

Coach Jablonski represents USA Cycling at international conference

For immediate release: February, 18, 2014

For more information, please contact: Jason Jablonski, (509) 679-6793

 

SET Coaching owner attends international conference

 

Wenatchee, WA.- SET Coaching Owner Jason Jablonski has recently returned from a conference organized by the Pan American Sports Association and the Mexican Olympic Committee. The conference, titled High-Level Technical Cycling: Specifics for Mountain Biking, was held in Durango Mexico February 2-7.

 

Jablonski was selected to represent USA Cycling at the international conference, and was joined by selected coaches and experts from North and South American countries, as well as representatives from Caribbean countries.

 

The conference focused on the physics of cycling, and high-level methodology in the development and execution of customized training plans for athletes. Jablonski and participants learned the scientific basis for monitoring physiological parameters of cyclists, techniques and tactics for racing, and parameters for anti-doping control.

 

Part of the training focused on the development of successful national cycling programs. Jablonski has agreed to work with contacts made at the conference to assist in the development and expansion of cycling programs in other nations, specifically Caribbean nations that don’t currently offer full national cycling programs.

 

“This training was very helpful in explaining the detail involved in creating and monitoring training programs to ensure each cyclist reaches their full potential. At SET Coaching we work with dozens of cyclists who are training to meet specific goals. This information will allow us to better develop their training plans, monitor their progress, and ensure they are given all the tools available to meet and exceed their goals,” explained Jablonski.

 

The Pan American Sports Organization  is a regional international organization  recognized by the International Olympic Committee and the Association of National Olympic Committees.  It was established in 1948 to celebrate and conduct the Pan American Games, and for the development and support of sport, as well as the Olympic Movement in the Americas through its member National Olympic Committees.

 

Jason Jablonski is a former professional mountain bike racer and off-road triathlete, and the owner of SET Coaching where he works with athletes to provide sport-specific coaching and biomechanical expertise. Through this, he is able to match his experience, knowledge and talent with the goals of each unique client to create an environment where his clients have been able to achieve results beyond their expectations. He is a certified USA Level II Cycling Coach and maintains a strong commitment to remaining on the cutting-edge of his field. He is a Retül, FIST,  and Bike Fit Certified Fitter, and because of this commitment, he works with the Retül, Dartfish, and other sport-specific fitting and analysis systems to ensure athletes are training and competing at optimum levels.

 

 

 

01

Jan

2014

New Year. New PR. SET announces Wenatchee Marathon, 1/2 Marathon and 10K training group

 

New Year. New PR.

 

Wenatchee Marathon, ½ Marathon and 10k Run

 

Training Group

ALL ABILITIES AND LEVELS OF EXPERIENCE WELCOME!

Shooting for a Personal Best OR finishing your first one?  This group will get you there!

The group atmosphere is sure to keep you moving towards your goal with guided
progression, motivation and FUN!  Training is based on individual heart rate zones
and/or level of exertion, making it possible to meet individual goals while training in a
group environment.

 

There will be separate groups for each distance - Marathon, ½ Marathon and 10k.

 

What does the group include?

  • Daily workouts provided weekly (2 weeks in advance)

 

  • 1 in-person running technique/drill session (as a group, not one-on-one)

 

  • 1 in-person core strength/stability session (as a group)

 

  • Bi-Weekly Mental Skills Training exercises

 

  • Closed Facebook group for communication and camaraderie

 

  • Tuesday runs will be ”speed” days, transitioning to participate in the track workouts as soon as possible, shooting for March 4th.

 

  • Thursday runs will incorporate the Run Wenatchee run as the workout
Training starts January 27th thru April 19th

Led by Running and Triathlon Coach, Sarah Barkley of SET Coaching

REGISTER NOW!

Cost $145
Contact Sarah Barkley directly to register @ sbbarkley@gmail.com OR 509.885.3241
Sarah Barkley, Coach
USAT, Level 1 Certified Coach
ACE CPT
With a solid career in competitive track and field under her race belt, Sarah turned her
attention to triathlon and quickly gained a reputation as a fierce competitor on the national and
world stage.
Sarah earned her early athletic stripes running on scholarship at the University of Montana. A
sprint and hurdle specialist, she podiumed at the Big Sky Conference Championships, setting
a school record as part of a distance medley and 4×400 relays. After college, she channeled
the same focus and commitment that brought her college success to the sport of triathlon.
\As a triathlete, Sarah has achieved USAT All-American status for the past three years,
received the coveted Best Overall Female Triathlete designation from TriNW in 2011, and
took top honors as the Overall Olympic Distance Champion in 2010 and 2008.
In 2009 and 2011 Sarah represented Team USA at the ITU Age Group Olympic World
Championships, placing as the third American in her age group, and in 2012 and 2013
qualified and raced at the Ironman 70.3 World Championship in Las Vegas, placing 2nd in her
age group in 2013 and 25th overall female.
She got her first taste of coaching as a Track and Field Coach at Wenatchee High School,
and like her athletic career, turned her coaching focus to triathlon. Sarah is a USA Triathlon
Level 1 Coach, and an American Council on Exercise Certified Personal Trainer. When asked
to join the SET Coaching team, Sarah jumped at the opportunity to share the physical and
mental training techniques learned during an impressive racing career with clients.
Sarah shares her talent and experience with aspiring and accomplished runners, triathletes,
and cyclists, to help them achieve results greater than previously imagined. Her coaching
philosophy is a mixture of equal parts increased athletic performance, maintaining healthy life
balance, and injury prevention.

 

27

Sep

2013

You ARE An Ironman!

Whistler, BC: August 25, 7:38pm (PA System): Eric Fahsl from Richland WA.  Eric, you are an Ironman!

Those last four words are the culmination of my summer.  An Ironman triathlon consists of a 2.4 mile swim, 112 mile bike, and 26.2 mile run.  It’s really a ridiculous thing, one has to complete all three of these within 17 hours.  Not too long ago I thought it would be so cool to compete in one but I NEVER thought I’d be capable of it.  Never.  (See prior blog entry on signing up).  Well, now I am an Ironman! Let’s (briefly) walk through the weekend.

Set up

UntitledIronman Village

As you may or may not know, Whistler is a new location for the 31st running of Ironman Canada.  I have been to Whistler five times to ski, but never in summer.  It’s still awesome and the scenery is always amazing.  Packet pickup, bike/transition bag drop off goes smoothly, and I heavily focus on my nutrition and meals on Saturday.  After semi-franticly reviewing my strategies for each of the three sports I settle in and head to bed.

Untitled  Swim to Bike transition area – bike setup on Saturday 

Untitled The Finish Line

Race morning goes rather smoothly – no upset nerves, no nausea, I eat most of my standard pre-race breakfast of English muffin plus peanut butter and take my Clif Bar and head towards T2 in Whistler Village to get shuttled to T1. It’s 5:10am and the only people out are the other competitors.  Very little talk is going on; it’s a little eerie.  I get to my bike, check it over and fortunately there are no mechanical issues.  Even the weather is perfect – water temperature around 68 degrees, the air temperature forecasted to be a high of 70, sunny and minimal wind.  Attach my water and bento box, put on my wetsuit and head to the swim start.

Swim

IMG_7362 Prior to the swim.  Do I look nervous?

The swim is still my weak sport.  2.4 miles is a looong way.  Going in, I was pretty confident I could complete the distance, even if I had to side-stroke the whole thing – which is what I do whenever I feel anxiety during the swims.  What I wasn’t sure of is how close to the two hour and twenty minute cutoff I would be.  I was rather nervous getting into the water, swimming with 2000 other people around you is pretty intimidating.  I positioned myself towards the back, they announced 30 seconds until start, everyone whooped and cheered, and before you know it the cannon goes off and we are on our way.

IMG_7372  2000+ swimmers getting ready to start a loooong day 

IMG_7374 Go!!!

Things start off smoothly, it’s not as crowded as I was expected – I positioned myself well.  After a few minutes I decide to side-stroke a bit and take in the scenery then alternate back to freestyle.  I look back and don’t see a ton of swim caps – a little concerning but I suppose I shouldn’t be surprised.  I continue to do this throughout the first lap and eventually I round the fourth turn to start lap two.  Well, something clicks – freestyle feels good, really good.  All of my anxiety dissipates.  I start passing people left and right and I start to really enjoy the swim.  I joke to myself “the key to reduce swim anxiety is just simply to warm up for 1.2 miles”.  About 1/3 of the way through the second lap, when things are going really well – I think to myself – This is the moment when I know I’m going to become an Ironman today.  Round the final buoys and before I know it I’m the final stretch and out of the water.

0445_04638  Done with the swim! 

Swim Time: 1:30:31 Rank: 1710 out of 2171 (79%) Position in Race: 1710 

Bike

The transitions at Ironmans really are awesome – someone is there to help take your wetsuit off, people help you find your transition bags, and even apply sunscreen on you!  After a few minutes I’m on my bike for the longest bike ride I’ve ever done.

0445_10547  Getting ready to mount the bike

Things start off well going well – I see my cheering section of Alicia and Liz a few minutes in and I am taking it really easy to pace myself.  The bike course at Whistler is a lot of rolling terrain with a big climb near the beginning and a series of medium-size climbs at the end.  The crowd support the first 30-45 minutes was awesome – people are lined up on the streets, everyone cheering for you, it’s just great.  I get to the base of the first big hill and start the climb – as you may know, climbing is one of my strengths (being lightweight has its advantages), and I start passing people but yet try to go as “easy” as I can to not burn up too much energy.  Towards the top of this climb is the ski jump used in the 2010 Winter Olympics and it’s pretty awesome.  Round the turn and head downhill – wheeee!  Ludicrous speed was attained as hundreds of riders are flying down the mountain.

IMG_7438  Towards the start of the bike 

Next up is 30 miles on Sea to Sky Highway to the town of Pemberton.  Whizzing by Whistler village the crowd support is there again – people on both sides cheering on the athletes – you feel like a rock star!  Most of this section is downhill and one can’t help but think about how is this going to feel going back the other way up hill. Again, try to hold back a little bit and save my energy for the rest of the ride.

0445_44750 Staying aero!

0445_22848 The scenery on the bike course was like this for the entire ride.  Freaking amazing.

Once past Pemberton, we get to the only truly flat part of the course – 22 miles out and 22 miles back.  The views are (still) amazing.  I stay in the aero position as much as I can and settle in.  Around mile 60 I stop and apply some additional chamois cream (a wise choice) and focus on staying hydrated.  After what seems like forever, I reach the turnaround point and start my trip back.  Surprisingly – it’s not as boring going this way and I roll back through Pemberton. The return trip up to Whistler is indeed tough.  It’s hot out, my legs are tired, and now I have to deal with hills.  It seems like every time you crest a hill you go back downhill losing about a third of your elevation only to go back up – almost like going up three flights of stairs, down one flight, up three, down one, and so on.  Finally, finally I’m in the home stretch of the bike as I make the right turn off Sea to Sky and into Whistler Village.  Crowd support is there and I’m super happy to arrive to T2 and get off the damn bike!

Bike: 6:48:54 Rank: 1373/2065 (66%) Position in Race: 1404

Run

As I’m in transition, changing my tri shorts for running shorts and I hear the announcer state that Trevor Wuertelle is the winner.  So – the winner is done and I still have to run a marathon?  Bloody hell.  My goal was to finish before sunset, which is 8:10pm.  Looking at my watch I see that it is 3:30pm – I just need to run a marathon in 4 hours and 40 minutes and I’m golden.

Leaving transition I see Alicia, Liz, and Sammy (our dog) there to cheer me on!  I’m reinvigorated and am on my way.  Immediately there is great crowd support on the run – your name is on your bib number so I’m hearing “Great job Eric”, “Way to go Eric”, and so on – again, rock star status!  I found the run course to be really great – very scenic through woods, lakes, and parts of Whistler Village.  Much of it is shaded so I elected to wear a visor but no sunglasses.  There are some hills on the course but nothing too major.

IMG_7443 Coming out of T2

0445_43200 Doing work

My strategy for the run was to try to start off around 9 minutes/mile and see how I feel, while planning to walk through all aid stations.  I’m holding a mid 8 min/mile pace and decide I need to tone it back a bit, but still never get much slower than 8:45.  After the first few hills I decide to power-walk up the hills – most of the other people were anyways.  It just seemed like so much less energy but wasn’t really that much slower.  This was also a great way to conserve energy because I found I only had one comfortable running speed, around 8 min/mile.  After a few miles I start to get hungry.  Gels aren’t cutting it so I take some of the Honey Stinger chews and to my surprise they are doing the trick.  Over the next two aid stations I consume 2 chews each, and after a little bit of walking to get myself to burp I’m ready to run.  My general strategy became –

  • Good run form on the flats and downhills
  • Power walk (swing those arms!) on the uphills, but no more than 1 minute at a time
  • Walk through every aid station
  • Enjoy the scenery!

0445_36065 Enjoying some gravel sections of the Valley Trail

0445_53620 Scenery? Check!

After the first loop I am about 2 hours in, awesome – I still have 2 hours 40 minutes to run a half marathon and make it before sunset!  Mile after mile goes by, at aid stations I take a variety of water (x2), gel, chicken broth, or coke.  The crowd is still great – “Looking strong Eric, you’re looking REALLY strong!”.  Around mile 22 I take my fourth gel of the run and decide it’s coke from here on out.  Once I get to mile 25 I tell myself, no more walking!  I finally take the last section of the course, see Alicia and Liz, make a few turns and I’m in the finisher chute!  OMG I can’t believe I’m here already!  I’m a few hundred feet from the woman in front of me so I slow down a little bit to give both of us our own little spotlight.  Throwing my arms up in the air I cross the finish.

IMG_7447 About to head into the home stretch!

0445_59776 Finisher chute!

Run: 4:06:31 Rank: 477/1985 (24%) Position in Race: 960 out of 1985 total finishers (48%)

Total Time: 12:38:22 

0445_49039

0445_55769

Finish Line (and Beyond)

When I crossed the line, there were a variety of emotions going through my head.  Joy, graciousness (for no major issues), confidence, and honestly just a little bit of disappointment.  I was a kind of sad to be done.  Additionally, they say finishing an Ironman changes you – well I did not really feel any different (well, except tired).  I was confused.  After a little while I realized the change started happened the moment I decided to sign up.  It takes a lot of courage to sign up for a major event, and that marks the beginning of the transformation.  Finishing the Ironman was the final phase of that transformation.  Dotting the I, crossing the T.  All that said, I’m extremely happy with the entire Ironman experience – from the training to the venue/course (the volunteers were awesome!) to my performance that day.  It’s amazing what imagination, determination, confidence, and patience can achieve.

0445_63115  Finisher! 

The response I received from friends, family, and even strangers was overwhelming.  Walking back through Whistler Village with my medal on, I start hearing people cheering loudly.  After looking around I realize they’re cheering for ME!  Wow!  It was rather touching.  So what’s next?  Maybe another Ironman next year :)

Finally, I have to give thanks to everyone who helped me along the way through this journey.  Most of them won’t ever see this, but THANK YOU to my friends, family, coworkers, coaches, other athletes, and especially the spouse.

Nutrition

Some people have asked me – “What/when do you eat in an Ironman?”.  Well, for me, I focused on eating 6 small-ish meals the day before, totaling around a 3500 calorie intake.  During the race, I consumed the following:

  • One gel (Clif shot with 1/2 caff) just prior to swim (100 calories)
  • 5 gels consumed on the bike – one 5 minutes in, next one around 40 min in, one around mile 60, another around mile 85, and the final one about 5 minutes before getting off (500 calories)
  • 550 liquid calories consumed on the bike – 300 calories Carbo Pro, 250 Calories Herbalife 24 (+ 1.5 Nuun tablets for electrolytes)
  • 2 Clif Bars, cut up into eights. One of these bites every 10km to stave off hunger.  500 calories.
  • 4 total gels consumed on the run, approximately miles 4, 12, 18, and 22 (400 calories)
  • Various Honey Stinger chews, chicken broth, and Coke on the run course (~150 calories?)
So while exercising I consumed roughly 2200 calories over twelve and a half hours, or ~175 calories per hour.

Some other pictures from the weekend

IMG_7475 Posing in the Olympic Square

IMG_7498 Light hiking at the top of Whistler Mountain

IMG_7483 With the spouse

IMG_7492Glaciers in the background, getting excited for ski season soon!

02

Aug

2013

A Journey 70.3 Miles Long

SET Athlete Eric Fahsl competed in the July 2013 Lake Stevens 70.3. This is his race report, taken from wwwEricFahsl.com

This past Sunday I competed in the Lake Stevens Ironman 70.3 triathlon (also known as a half-ironman) – a 1.2 mile swim, 56 mile bike, then 13.1 mile run.  The race was held in Lake Stevens, WA – a little bit north of Seattle.  This would be by far the longest (and largest) triathlon for me so far, with about 1200 athletes competing.  I was also still nursing and injured foot from a few weeks ago, which I think is a pinched nerve or some sort of inflammation.  It is getting better but definitely not 100%. I have been doing most of my running in the pool as of late.  Going into this race, I was hoping to finish in under six hours.  I figured I would finish the swim, bike, and transitions in four hours and give myself two hours to run a half marathon.  Normally this wouldn’t be much of a problem for me, but I’ve never swam + biked before running a half marathon and my foot is still a wildcard.

Alicia and I drove up on Saturday for packet pickup, bike drop off, and do a quick swim in the lake to check out the course.  Water temperature was 69 degrees – which is just about ideal for me, but potentially a little warm once at race speed.

Untitled Saturday – lots of bikes!

The morning of the race we arrive at transition and I start pumping up my bike tires and notice that my front tube starts to hiss once I reach 100psi.  Uh oh.  This is a new lightweight tube I bought specifically for racing.  Maybe the colder temperatures overnight (mid 50s) did something to this?  I take it over to the bike tech and he says it might be a loose valve stem, so he tightens with some pliers and the hissing sound is gone.  OK, problem solved, right?

Untitled Setting up transition.

Exit transition and head towards the swim.

Swim

Open water swimming has gone substantially better since the Olympic triathlon back in early June.  I’ve been able to swim faster, longer, and more relaxed – which had me feeling rather prepared for this 1.2 mile swim, which is kind shaped like a rectangle – you go out, 90 degree turn left, then shortly afterwards is another 90 degree turn left.  This event used a wave start, every three minutes a new wave would start.  The waves were by age group, so I started with all of the other 30-34 year old males.  Each person was required to get in the water from a dock and tread water until the gun goes off.  I position myself towards the back but near the middle…

And we’re off!

First three minutes goes pretty well – a lot of bodies around and not too terrible, but then I start feeling crowded and out of breath.  I start breaststroking and sidestroking to look around.  I fear getting swam over by the waves behind me so I move over to the side and try to get back into my freestyle – still not working great.  Once the faster swimmers in the wave behind me pass me I start to relax a bit and do more freestyle.  Soon I get to the first turn, I make it and then the next turn comes up, make it and then things start to go better.  I end up swimming freestyle the entire second half of the course.  After each buoy I pass, I read the number on it – knowing that buoy 8 is the end.  Soon enough I’m at the end and I think to myself – well, that wasn’t terrible, I think the worst part of my day is over.  My parents were there to see me come out and give me some cheers which was also uplifting.

Time: 43:57 (80% rank of all swimmers, that is – 80% of people swam faster than me) I was actually hoping for around 40 minutes, but given I stuck to the outside I probably swam a little extra distance.  Plus – I’m still not that fast of a swimmer!

0424_08584 Finished with the swim, heading into T1

Bike

Fairly smooth transition, though it was still cold out – still in the 50′s so I decide to put on my arm warmers which is a real pain when wet!  Roll out of transition and see my parents again and away we go!

IMG_5287 Coming out of T1

0424_16330 There should be bonus points for style.

I found the bike course really fun.  There were many rolling hills and scenic terrain – it would be hard to get bored!  Things are going pretty well on the bike, but then around mile 25 I look down and see a wide bulge of my front tire: “Shit, that tube leaked, I need to replace this”.  After a short climb around mile 26 I pull off to the side and start taking out my patch kit.  Rider after rider passes me, but one says to me: “It’ll be OK bro”.  And you know what, he is right!  I take out the old tube and put the new one in and get my CO2 cartridge ready.  Well, I suppose now is as good of a time as any to try it the first time.  Worked great, and I’m off!  After checking my GPS afterwards it took five minutes for this change.

Pick up some water at the aid station, take my second gel at the bike, refill the Profile HC system, then toss my gel and the water bottle in the trash at the end.  Feeling invigorated now!  The second half of the bike course was much hillier than the first, including one somewhat steep hill mentioned in the pre-race briefing – Ingraham.  I didn’t find it THAT steep, I think triathletes just generally suck at hills.  I passed probably 25 people in about 2 minutes on this hill (weighing only 126lbs has its advantages at times) and roll on till the finish of the bike.

0424_02112 Rolling along

Time: 3:06.29, 18.02mph average (50.7% of all bike times, right in the middle) I had a long-term goal of completing a half-iron bike ride in three hours, and if you subtract 5 minutes for my flat from this I would be pretty close!  So I’m pretty happy with this time.

Entering transition I see my parents again and put on my socks and running shoes then head off.

Run

Well, let’s see how the foot is.  I start running and feel the standard discomfort, but it doesn’t really get any worse.  Interesting.  Either it’s been warmed up from the bike, it’s actually healthier, or the rest of my body is so tired the foot discomfort isn’t as distracting as it normally is … but I’m able to have a pretty good run.  My plan is to start off slow and run faster the second half of the run vs the first – the problem is I can’t run slow enough!  I was trying to start off around 8:20-8:25 minutes per mile, but I’m running 7:35-7:40 minutes per mile, and I have to REALLY scale it back to get above 8 min per mile.  Also, I have to pee really badly, fortunately there are (limited) facilities at every rest station.

The first four miles were really really fun – I passed a number of people, the course directed us back into downtown where there were a number of spectators, lots of kids putting their hands out to give high fives – people reading the name on my bib saying “Great job Eric” … all of this at a very relaxed pace.  Well, around mile 4 the course starts to head uphill and that relaxed feeling starts heading away.

The run course is a two-loop course, so as I near the end of the first loop there is a very disheartening sign – right for the finish line, left for the second loop.  UGH – I’m starting to feel fatigue and I have to do the exact same run again. Plus my stomach is now feeling empty.  I take my second gel on the run (with caffeine boost) and after about five minutes I’m feeling better.  I then look at the overall time and realize if I can run six miles in about 65 minutes I should break six hours on the day – shouldn’t be a problem even if I need to walk a little bit – super uplifting.

0424_06454 Around mile 8 of the run

After a few more minutes I look at my watch and I’m working decently hard to hold that 8:20 pace.  I mentally prepare for that last big hill coming up and focus on short-term goals – OK run to this orange cone, now this one, now this one, don’t look up at the hill.  Before I know it, I’m at mile 12, with just over a mile left of the day.  Even though that last mile was probably my fastest, it sure seemed the longest.  I take the right turn to enter the finishing shoot, and with a big smile I’ve completed my first half Ironman.

0424_10887 Entering the finishing chute

Run time: 1:49:47, 8:22 min/mile average (34.6% of all run times, or faster than 65% of others)

Total time: 5:46:25 – 543rd out of 1166 finishers – well under six hours :)

0424_20567 Complete! (My wave started 14 minutes after the clock started)

IMG_5311 Finished!

Lessons Learned

So what did I learn from this?  In no particular order:

  • If you have a hunch there is a bike mechanical problem, get it fixed before the race.  After I got home and inspected the tube there was a separate VERY small hole in the tube – this is probably what was leaking the whole time.
  • Changing a flat is not the end of the world.  I lost only five minutes
  • I can survive a big(-ish) swim.  I also stayed fairly calm even when things weren’t going 100% to plan
  • I should have refilled my water bottle at the 3rd bike aid station – I was nearly out of fluids with 8 miles to go on the bike
  • I rock at the climbs during the races (at least compared to everyone around me).  This is good because Ironman Canada will have a few nasty climbs.
  • Calf compression sleeves worked great, first time I’ve worn them for more than about 30 minutes and I’ll likely continue to do so for long runs
  • Pacing on the run – really need to pay attention to this right out of the gate so at to not overdo it.
  • None of the three events went perfect, and the race was still a pretty big success.  If I expect the unexpected, dealing with it mid-race won’t be as stressful.
  • Nutrition was just about enough, but maybe I’d want a little more on the bike:
    • Swim: 1 Clif shot gel 5 minutes before
    • Bike: 3 Clif shot gels + 1 bottle of 325 calories mixed with Carbo Pro, Herbalife, and 2 Nuun tablets
    • Run: 3 Clif shot gels at miles 4 (was supposed to be 3 but forgot because I was having fun!), 6, and 9
  • 70.3s are fun!  Looking forward to doing another one!

Untitled

15

Mar

2013

Winthrop Winter Triathlon

Athlete: Erika Enloe

Date: March 3, 2013

Morning of race was sunny, crisp and WINDY!!  The wind was gusting out of the Northwest and knocking over the directional signs up and down the course.  It was a factor all day.  Made the decision to layer up a bit more and decided to wear my heavier gloves on the bike.  Wore ski boots for the bike portion, but had no over-booties.  Brrrrrrr.  No ice or snow on the road, so I knew that with the down-wind start, everyone would go out fast.  Took my gu about 5 minutes before the start. Gun went off at 9am.

Bike was 12 miles…or so…I think…

As usual, I ended up in my own lonely space, with the leaders way out in front (Rocky, etc.) and many far behind.  I was happy to realize that I was in my big ring and comfortable with good speed.  As I completed the last mile or so of the first 1/2 of the bike leg,  a big guy cam up from behind me.  I got on his wheel and drafted a bit.  As we made the turn into the wind, we agreed to take turns in front and went all the way back to the transition area with this strategy.  I think it was good for both of us.  I know it was good for me.  We reeled in two bikers.  Did not get a split for this section.

Ski was I think 8 miles total…

Transition to skis went pretty well.  Changed to lighter gloves, grabbed a drink (nuun, lemon lime), and took off.  Tried to remember to not go out too fast and build over the length over the course.  Down-wind was fast and I tried to use the wind and relax and let it help me along.  We did a 2 lap figure 8 course on the flat, so another ‘fast’ leg.  Against the wind was brutal, and a couple of times I got into the tracks and double poled for a bit thinking that I was more stream-lined in that position…just tried to not blow up.

Run 4.6 miles (I think)

Transition to run went pretty well.  Alison helped me get my boots off (my fingers were so cold!!!), and I put on my water belt (nuun) and off I went.  I looked at my watch at this point and it was 10:23. I was just thinking about getting into a good groove and hitting a pace I could maintain.  Course was out and back on the road due to soft trail conditions.  So I couldn’t tell really where I was in relation to the other women.  I knew there was a girl ahead of me that was on a team, and as I neared the turn-a-round, I saw another woman heading in.  Didn’t know if she was solo or team…seemed like she would have had to be as fast a biker as Rocky to have been a solo in that position, but you just never know, right???  So, I kept pushing mentally to not slow down.  I managed the hills around the turn-a-round and noticed that there was a woman behind me.  Again, didn’t know her ability, and didn’t want to be in 3rd potentially, so I kept pushing.  As I headed back toward the finish (with the wind in my face) I started just telling myself to keep my pace steady, breathe, and take the rest of the course in small bits.  I was going from power pole to power pole.  I began to feel the finish getting closer and the nuun coming up into my throat.  Yikes, my stomach was really not happy.  As I came around the final corner, I began to vomit, and as is now my tradition, fell to my hands and knees at the finish line and barfed up all the nuun that was in my gut.  There is no prouder moment for a racer than the glow of public regurgitation.

Total time: 2:09:39

12

Mar

2013

COACH BARKLEY RECEIVES ALL-AMERICAN STATUS- TIMES TWO!

Sarah 3.13

Sarah Barkley of SET Coaching has received the designation of All American by USA Triathlon. Barkley achieved All-American status for two sports: triathlon and duathlon. All-American status is awarded to the top five percent of athletes in both triathlon and duathlon each year. Barkley received the designations for the 2012 race season. In addition to receiving the designations, Barkley was invited to race for USA Triathlon at the Duathlon World Championship in Ottawa, Ontario.

“I’m honored to receive both designations for this past race season, and to have the opportunity to race for Team USA again. I enjoy taking what I learn through racing at this level, and applying it to the training and race programs of the athletes I coach,” explained Barkley.

As a triathlete, Barkley has achieved USAT All-American status for the past two years, received the coveted Best Overall Female Triathlete designation from TriNW in 2011, and took top honors as the Overall Olympic Distance Champion in 2010 and 2008. In 2009 and 2011 Barkley represented Team USA at the ITU Age Group Olympic World Championships, placing as the third American in her age group, and in 2012 qualified and raced at the Ironman 70.3 World Championship in Las Vegas.

Barkley has been a SET Coaching athlete for several years, and joined the SET Coaching team in 2012. She works with a number of athletes to help them meet their competitive or recreational goals.

Founded in 1982, USA Triathlon serves as the National Governing Body for triathlon, duathlon, aquathlon, aquabike, winter triathlon, off-road triathlon and paratriathlon in the United States. USA Triathlon sanctions more than 4,300 races and connects with more than 455,000 members each year, making it the largest multisport organization in the world. In addition to its work with athletes, coaches, and race directors on the grassroots level, USA Triathlon provides leadership and support to elite athletes competing at international events, including International Triathlon Union (ITU) World Championships, Pan American Games and the Summer Olympic Games. USA Triathlon is a proud member of the ITU and the United States Olympic Committee (USOC).

06

Feb

2013

Coach Barkley joins Wattie Ink elite triathlon team!

Sarah Barkley of SET Coaching has recently been selected as a member of the Wattie Ink Elite Triathlon team. Barkley is one of 11 elite athletes selected from the Pacific Northwest to compete with the team.

 

Wattie Ink is a sports marketing agency focused on endurance racing. With 25 years of combined experience in the endurance sports industry, Wattie Ink prides itself on its huge network of close-knit contacts, as well as being versed in the most up-to-date marketing approaches. The elite team is sponsored by national-scale companies such as K-Swiss, Powerbar, BlueSeventy, and Fuel Belt.

 

“I’m excited to have been selected to be a part of this elite racing team. My time in the sport of triathlon has been an adventure, and has given me the opportunity to test my limits while traveling the world. I look forward to being a member of the Wattie Ink team,” explained Barkley.

 

As a triathlete, Barkley has achieved USAT All-American status for the past two years, received the coveted Best Overall Female Triathlete designation from TriNW in 2011, and took top honors as the Overall Olympic Distance Champion in 2010 and 2008.

In 2009 and 2011 Barkley represented Team USA at the ITU Age Group Olympic World Championships, placing as the third American in her age group, and in 2012 qualified and raced at the Ironman 70.3 World Championship in Las Vegas.

 

Barkley has been a SET Coaching athlete for several years, and joined the SET Coaching team in 2012. She works with a number of athletes to help them meet their competitive or recreational goals.

 

Jason Jablonski is the owner of SET Coaching where he and his coaching team work with athletes to provide sport-specific coaching and biomechanical expertise. Through this, the coaches are able to match their experience, knowledge and talent with the goals of each unique client to create an environment where clients have been able to achieve results beyond their expectations. Jablonski is a certified USA Level II Cycling Coach and maintains a strong commitment to remaining on the cutting-edge of his field. He is a Retul, FIST, and Bike Fit Certified Fitter, and because of this commitment, he works with the Retul, Dartfish, and other sport-specific fitting and analysis systems to ensure athletes are training and competing at optimum levels. SET Coaching’s partnership with Black Diamond Sports Therapy brings a background of knowledge to the table that is second-to-none. The partnership between SET Coaching and Black Diamond Sports Therapy means athletes have a tremendous resource to help them achieve their personal best.

Sarah racing