Monday, May 09, 2011
Sunday, May 08, 2011
Saturday, May 07, 2011
Brian is out of the water and on the bike. First 5 miles are UPhill....then again most of the course is uphill...
Friday, May 06, 2011
6AM start Pacific tme for Brian's Ironman St George. I'll be up!! Who else??
Wednesday, May 04, 2011
Sunday, May 01, 2011
Entries to Multisports's most gravity-friendly race are half off tomorrow only!
It drops 7000+ feet…do you even have to train for this one??? www.summitplummet.com
Saturday, April 30, 2011
Lots of Racing this weekend for RTB!
Tuesday, April 26, 2011
Friday, April 22, 2011
New Swim Session starts next week- Sign up here: http://www.weraisethebar.com/training/regular-workouts/coached-swim-workouts/
Thursday, April 21, 2011
Beginner Triathlon Class Next Tuesday 6:30 PM at Road Runner Sport- FREE
Wednesday, April 20, 2011
Monday, April 18, 2011
Patti Krebsbach is in her final miles of the Boston Marathon! CHEER FOR HER!!! GO PK GO!
Torchlight run registration on sale ($15) today only! (April 18)
http://www.seafair.com/news.aspx?ID=39&Mon=4&Yr=2011
Seafair Torchlight Run
Saturday, July 30 | Seattle Center | 6:30 pm
Discounted registration starts at 9 am.
Saturday, April 16, 2011
Friday, April 15, 2011
Great Learning Opportunity on Wednesday, April 20 at Kent Easthill Physical Therapy.
Sunday, April 10, 2011
Advanced Swim Technique Class Saturday, April 16- This class will help you improve your stroke!!
Thursday, April 07, 2011
Rudy Project official Eyewear and Helmet sponsor of the Lake Meridian and the Summit Plummet Triathlons
We’re excited to welcome Rudy Project as the official eyewear and helmet sponsor of the Lake Meridian Tri and the Summit Plummet. All participants in each race will receive a coupon for 30% off purchases and the male and female winners of each race will receive a free pair of Rudy Project Sunglasses valued at $175. They’re also donating a free pair of sunglasses and a helmet to be raffled off at the Hope Heart Institute booth on race day. Visit Rudy Project online at www.rudyprojectusa.com and become their friend of Facebook at www.facebook.com/rudyproject.
Sunday, April 03, 2011
Friday, April 01, 2011
Best Wishes to all those doing the Yakima Canyon Marathon this weekend....
Friday, March 25, 2011
Need to learn to swim to complete your first triathlon? Is the swim holding you up on reaching your triathlon goals? Then join RTB's Beginner Swim Class in April.
Thursday, March 24, 2011
Tuesday, March 22, 2011
Monday, March 21, 2011
Sunday, March 20, 2011
Mercer Island sightings...
Saturday, March 19, 2011
At long last.....the new webpage is here!!!
Sent via BlackBerry from T-Mobile
Bike today starting at the south end of soos creek trail on the Lake Meridian Tri course.
Friday, March 18, 2011
Meet the Team Ride tomorrow 9 AM. Meet at the Soos Creek Trail head by Lake Meridian.
Saturday, March 26 Swim Sign up- Correct link: http://weraisethebar.com/specialswims.html
Fun seeing everybody at Kent Easthill PT last night!
Thanks for hosting us, George & Patti – and thanks Alissa, Phil, and Josh for answering questions and spreading the good multisport news.
Wednesday, March 16, 2011
Announcing Powerbar's sponsorship of RTB's 2011 Events
Thanks Powerbar for fueling the athletes of the Summit Plummet, Lake Meridian Triathlon, and Friday Night Swim Race. www.powerbar.com
Training and Racing Meeting Thursday 7 PM at Kent Easthill Physical Therapy.
Monday, March 14, 2011
Thanks for the memories @cycleution
Saturday, March 12, 2011
Thursday, March 10, 2011
Friday, March 04, 2011
Karen Nolting's Terrible, Horrible, Rotten, No Good, Very Bad Day Training!
Written by Karen Nolting: 3/3/2011
I don't see myself as a negative person and certainly not an athlete with a negative attitude. At least I hope I'm not and I hope others don't perceive me as negative. I might even say I have an even temperament. I'm not super emotional and am pretty logical and matter of fact. If and when things don't go my way I tend to brush it off and say to myself, "that sucked" and then I move on. But today I had to practice thinking positively. I had to practice A LOT! And it wasn't easy at times.
Most of you have had the kind of training day I'm about to describe. If not in the whole at least in parts. Especially if you have a few years of triathlon training under your belt. We triathletes tend to pick an event and a training plan and stick to it to succeed come hell or high water! So, I hope you'll appreciate my prose. It was cheaper than the ten sessions with a good therapist that I considered.
Today started as most of my Thursdays do. Up at dawn- scratch that. Up before dawn to the alarm for the early morning RTB swim workout! Driving to the pool I was already enthused about the day because there were no rain drops on my windshield and I was looking forward to my 3:15 bike ride outdoors! I had ridden far too often on the trainer lately due to snowy/cold weather. However, when I left the pool it was pouring rain and below forty degrees. As I approached home the weather cleared again and elation set in again. An outdoor ride with other friends and athletes is always better than a trainer ride.
I set about getting all my gear and nutrition ready and decided to get an early start on the group because of an appointment at 2pm. I was giddy with anticipation. I could imagine the feel of leaning into the corners, cruising down the hills and finding heart rate zone 4-5 as I pumped up the hills! Clothed in UnderArmour, winter gloves, headband, hand and foot Hotties, plastic bags wrapped around my shoes and my cozy team jacket I felt invincible! I lifted the garage door and discovered it was raining -but only lightly. Off I go on my black Felt stead. I am whipping around and feeling wonderful and free. It starts to rain a little harder. I go by Nancy's house and notice her upstairs workout room light is on and I know she is riding inside. I think to myself what a wise woman she is to be in out of the rain. Briefly I consider copying her wisdom. But I can't stop that lovely feeling of having real pavement under my wheels so instead of turning back toward home I go the other way to meet the group. I'm getting wetter. As the group gets ready I continue to ride a short loop to stay warm and to keep my early lead of time. Then off we go together. But, there is already mud in my chain and my hands are getting really cold. We ride a few miles together and now my hands are very painful. The prospect of getting farther from my warm home is starting to set in. My plastic bag shields around my shoes are failing already. I can feel my back is wet, my legs are cold and my gloves are already soggy. I say good bye to the group and start back to the house the long way. This way at least I have 90 minutes of riding done. By the time I get to my hill to get to my house my hands are painfully cold and I am having a hard time gripping the handle bars and brakes. I am on the edge and talking to myself so I don't completely lose it and burst into tears. I'm finally home! Now I have to at least rinse my bike off with a gentle hosing off. It's not that I' m that obsessive about my bike. Well, maybe I am a little obsessive about my beautiful bike. But really I just hate the thought of using a hammer and chisel to get the mud off of it later. So, I suck it up a few more minutes and rinse it off. So there is the negative side of the ride. The positive side: I had ninety minutes of pavement riding time and a brief time with friends to carry me through the rest of the day!
After peeling the wet, very muddy clothing off inside out and running my hands under hot water for several minutes I'm back in the saddle. This time the saddle is attached to my warm, dry, boring trainer. Not to worry though. I only have an hour and forty-five minutes of riding to do before my thirty minute run! And, I have several TV shows DVR'd! I'm getting a good workout in and ticking off the minutes when the SUN COMES OUT! Now, normally, the sun makes me smile and feel really good. Today, it was all I could do to choke back the tears. Positive side: I traded my sport drink in for a hot cup of cocoa! Can't do that outside on a bike in the rain.
I am elated when I realize I only have thirty minutes left on the trainer! But an odd squeaky sound is coming from underneath me. What could that be? Yep, my back tire is flat! I cannot figure out WHAT I have done to deserve this today. Maybe it was something I did last week. Something I said in a passing unaware state that left the other person feeling hurt. I must have been a real ass! "Never fear", I say to myself. I have my trusty pump in the garage and not much more time left on the bike. Off I pop, pump, pump,pump. On I pop, pedal, pedal, pedal. Ten minutes goes by and I think I'll be out of the woods and off the bike soon. And then I can feel the tire slip against the trainer and I know the tire is flat. My emotions fall again but I can't bear the thought of stopping before the allotted time. And I have that 2pm appointment deadline so I don't have time to change the flat. Besides, I think I probably will need a new tire too. Twenty minutes left. I decide to have a careful, easy cool down and stay on the flat tire and hope that by the time I am finished that I won't need a new wheel also. Positive side: I finished the ride and am so very happy to slip on my shoes and a dry shirt for my thirty minute run!
Now outside, may Garmin will not find the satellites again so I have to use my wrist watch. No heart rate or pace data. Oh well, I can run without it. As my legs loosen up and transition to the impact of pavement again I relax and take in the sights, sounds and smells of the great outdoors. Once again my spirits lift. What seemed impossible a little while ago is nearly done. I am seventeen minutes into my run when the sky opens and I am soaked for the third time today. I don't normally throw signs around but at that moment I choked back the tears again, threw up my middle finger to La Nina and said an expletive under my breath. I wanted to shout it but I was already embarrassed by my behavior and shunned any more negative attention I might draw from the neighbors that had come to their window to watch the downpour of rain. This is the time I started composing this tribute to my day. It was because I couldn't decide for a second if I really wanted to cry and that's when I started laughing. So anyway, I'm almost finished with my run so I buck up and pick up my speed. I turn the corner toward home and am hit by a full on head wind that slows my pace and sends the cold rain straight into my face. As I near the hill that leads to my house I ponder walking up it as a reward for persevering through the day. But on the rare occasions I walk the hill I am usually flagged down by a friendly, passing motorist/neighbor that always asks, "What's up? How come you're not running up the hill?" Let it be known that I have never been stopped while actually running the hill to be congratulated. And the friendly neighbor is always an arm chair athlete that may not be able to jog the yardage from the couch to the refrigerator-but I digress. My pride won't let me walk and as punishment for even THINKING I could walk I run an extra five minutes. Positive side: I am wearing my Boston Marathon base ball cap and warm polar fleece gloves. I am wet but not cold.
Back in the garage I strip off another pair of wet cloths and now have enough for a full washer load. Positive side: Alisa has started making cookies while I've been out. The sweet smell is engulfing the house. And as Erika says, "Now the house smells like love." I love my girls!
So, tomorrow is a new day of training and living. I have a bike to clean, a tire, tube and wheel to care for. Homemade cookies to eat. Each day gets us closer to spring and better weather. And it's always nicer when you can laugh at yourself and your situation rather than cry about it.
Thursday, March 03, 2011
Wednesday, March 02, 2011
Monday, February 28, 2011
Friday, February 25, 2011
Wednesday, February 23, 2011
Teresa Moffatt is fighting heard disease..and it's looking good!!!!!
Check out Alissa Anderson’s article on Teresa journey to health. http://weraisethebar.com/021411moffatt.html
Tuesday, February 22, 2011
Register for the RTB Swim Workouts. Openings in NEW Tues PM at Mount Rainier and Tuesday/Thursday AM and Wed PM at Covington NEW Tues PM at Mount Rainier
Saturday, February 19, 2011
Thursday, February 17, 2011
Meet-The-Team-Runs this Saturday!
If you’ve been curious to learn more about the RTB multisport community, you might land at either the Soos Creek or Sammamish Runs this Saturday morning. RTB coaches and athletes will be there to answer any questions and introduce you around. And you members out there needing to reconnect with the team, come on out!!! Details on the Calendar. www.calendarwiz.com/rtbcalendar.
Tuesday, February 15, 2011
Monday, February 14, 2011
Hunter Allen, top level, triathlon coach will be at Center Cycle in Renton on Thursday at 7 PM. Hunter will center his talk on helping to teach you how to improve your bike split by training smarter using the latest in training techniques, along with opti
Saturday, February 12, 2011
RTB running in the QUAH
Friday, February 11, 2011
Thursday, February 10, 2011
$99 RTB memberships at the Kick-off tomorrow night only!
Come to Road Runner Sports at Kent Station between 6-8PM, register for the RTB team, save 20 bucks, AND take home a bag of schwag. Can’t make the kick-off? You can also register online between 6-8pm tomorrow and get the same $99 price, but you won’t get a bag dang it. Come and you’ll get the chance to win one of more than 60 prizes. 60! And there’s pizza!!! http://www.weraisethebar.com/2011kickoff.html
Nationally recognized coach Hunter Allen Coming to Seattle
Thursday, February 17
7-9PM, Center Cycle in Renton.
$15 RTB members, $20 non-members
Hunter Allen, co- author of “Training and Racing with a Power Meter”, Co-developer of TrainingPeaks WKO+ software and founder of The Peaks Coaching Group will talk on Thursday night February 17th at Center Cycle in Renton at 7PM. Hunter has coached hundreds of triathletes from Professionals with top IM finishes to beginners getting ready for their first Sprint. He currently coaches one the best male pro triathletes in South America and also coaches 2 very strong age groupers. Hunter will center his talk on helping to teach you how to improve your bike split by training smarter using the latest in training techniques, along with optimal pacing strategies so that you can run faster off the bike, and he’ll also weave in the key concept of managing training stress so you can find the optimal amount of training and plan your peak to perfection. Hunter will go over some of the basics of power training, along with using a GPS device for pacing on the run and while Hunter is considered one the world’s experts in training with a power meter, he won’t focus his talk on that, making sure we all get some benefit from his years of coaching experience.
This is a real treat to have Hunter come and talk to us and please come and learn from one the top coaches in the world. He has taught over 200 seminars in the past 7 years on training all over the world and is a highly sought after speaker, presenter and coach.
The event is presented by Federal Way's Spencer Chiropractic & “Raise the Bar Multisport” which provides multisport training, produces multisport events, and manages a co-ed all-level team sponsored by the Hope Heart Institute. The cost to attend is $15 for RTB team members and $20 for all others. He’ll also have copies of his latest book on sale, along with his new “Yoga for Cyclists & Triathletes” DVD. Plan now to see him on the 17th!
For more info on Hunter
http://www.peakscoachinggroup.com/ASPX/Bios/hallen.aspx
RSVP’s not absolutely necessary but appreciated!
It is a record Birthday day at Raise the Bar with 4 Birthday's today! Nancy Larson, Lisa Gerard, Mike Schroeder and Yvonne Gillette.
Friday, February 04, 2011
Tuesday, February 01, 2011
Emailing: Chrissie and Selvages
Mary Johnson - RTB's most senior team member at 75, is hanging with Chrissie
Wellington in Tuscon. Mary with daughter Cheri and Son-in-law Darren (all
RTB members) and Chrissie are all training for the 2011 multisport season.
Alrighty then!!
Monday, January 31, 2011
Input needed on a possible new swim workout at a new location: Mount Rainier in Des Moines.
Last Day to Return for $99
If you’re a 2010 team member planning to renew, it’s time to get on it! It’s the last day to renew your membership for $99. After that, everybody registers at $119. https://weraisethebar.com/signup/
Trail Safety Meeting 7-9pm tonight
If you frequent the Lake Wilderness or Cedar River trails, try and make the community trail safety meeting at the Lake Wilderness Lodge tonight. Creepy stuff happening out there…let’s help do something about that. Thanks for passing the info along, Dean. I’ll be there! Patty
Sunday, January 30, 2011
Friday, January 28, 2011
Local Pro Rhae Shaw is selling some stuff!
Contact her here if you’re interested: rhaes@me.com
| Wheel Hard Case
Clam Shell from | NEW (never been used)
Clam Shell Case Made of High Molecular Weight Polyethylene to the same high standards as our Olympic-tested Wheel Safe. Designed to carry 2 wheels. Includes high-density foam padding, two outer straps, two Velcro straps and casters for easy handling The case interior measures 28.5"L x 28.5"W 10"H and weighs only 15 lbs. $319.95 MSRP
$225 |
| Hard Bike Case
Velo Safe Pro Series Custom Road
| USED
Designed for road bikes and ITU clip-on's. Same features as Original Velo Safe, made of High Molecular Weight Polyethylene, simply remove both wheels, turn handlebars and attach to fork mount, then secure the chain stays , wheels and off you go. No need to disconnect cable runs, brakes or derailleur. Interior measures 47"L x 15"W x 26"H and weighs 35 lbs. External measurements are 51"L x 18"W x 32"H (includes casters) $549.95 MSRP
$275 |
2 X U Wetsuit
NEW (Tags still on)
Women’s Size Small V1 Velocity Full Suit
$350
2 X U Wetsuit
Used - a lot of wear and tear
Women’s Size Small V1 Velocity Full Suit
I have had a hole in it repaired (you cant tell), and it has the usual nicks and seam pulls from wear. Also has the body glide residue on it.
It is my main suit - i raced Australia in this instead of the new one... so you you know its still in race shape.
$125
Speedo Pull Buoy
NEW (has not been used, tags are removed)
grey and pink
$7
Speedo Top
NEW (Tags still attached)
Women’s Bathing Suit Top
(I race in these under my tri singlet)
Size Small
$15
Zoot Sports Mesh Sport Pack
NEW (has not been used, but tags removed)
Red and Black
$35
Blue Seventy Neoprene Cap
Used - worn once
Size S/M
$10
Timex HR Monitor
Used - monitor and watch
the watch is grey and black. i am not sure if it is a mens watch or not. i used it because the display numbers were so large for such a small watch.
includes watch and strap and instruction book.
all the bells and whistles - it is the high end watch (but doesnt seem to have the model number on it): waterproof, 30 lap, HR monitor, alarm, timer, HR zones, workout review....
$20
TYR Goggles
NEW (in package)
Nest Pro Nano - Metallized
one grey, one white
$15 for both
Giro Aero Helmet
Used - wear and tear
Giro Advantage 2, Size M
$45
Zoot Mesh Pool Sling Pack
New (Tags Removed)
For your swim kit - fins, pull buoy etc.
$10
Aquasphere Alpha Fins
NEW (not used, but no longer in box)
Size S/M i wear a size 10 women’s shoe (8.5 mens)
$20
Medium Tension Cord
Used - perfect condition
for PT and strength training exercises.
$10
Body Glide 2.5 Oz
New - in package
$10
Specialized Helmet
Used - wear and tear
Hasn’t been crashed on, but it has been worn and flown a lot. It would make a good rain helmet, travel helmet or would be good for a kid. I just want it to go to a good home. That helmet has seen a lot of miles.
White with Silver and Pink
$15
NEW Beginner Swim Technique Class open for registraton!
Many sweaty RTBers spotted at 24 hour fitness in Kent at 5:30 this morning:
Sent via BlackBerry from T-Mobile
Thursday, January 27, 2011
Multisport Season Kick-off and big Giveaway - 2/11 at Roadrunner Sports
Any Multisport dabbler, newbie, or seasoned vet is invited to the 3rd annual Multisport Season kick-off event presented by Raise the Bar. Win some race entries, gear, clothing, pick up some free gifts, and visit with other multisporters. RTB members get great discounts – if you’re not on the team, this isn’t a bad night to join! www.weraisethebar.com/2011kickoff.html
Sunday, January 23, 2011
Friday, January 21, 2011
Want to predict your race swim times???
If you’re a chart lover and a swimmer you might like to take this in…. http://weraisethebar.com/swimchart.html
Tuesday, January 18, 2011
Sunday, January 16, 2011
RTBers Bridget Lammers, Diana Bourgeois and Deb O'Connell competed at the Rock in Roll AZ today.
Friday, January 14, 2011
Thursday, January 13, 2011
Wednesday, January 12, 2011
SWIM FASTER! Technique Class for Experienced Swimmers
February 5th @ 7:30AM. Includes videotaping! www.weraisethebar.com/swimtech.html
Friday, January 07, 2011
Great Ironman Meeting last night - Thanks Everybody!
Thanks to the RTB coaches and Laura O’Meara from Powerbar for coming out to the Ironman meeting last night at Kent Easthill Physical Therapy. There’s a group of more than 30 Ironbound RTBers this year and we shared information about training, nutrition, injury prevention/treatment, equipment, clothing..you name it. If you weren’t able to make it last night but want the info sent to you, let Patty know!
