The Week Of Ironman 70.3 Racine

Posted on July 16, 2013 by tootallfritz

So the time has arrived and I’m staring down Ironman 70.3 Racine this weekend. That’s 1.2 miles swimming, 56 miles biking, and 13.1 miles running. Pure awesome. Add all those miles up and you’ll get 70.3 miles. This is merely half of an Ironman race like you might have seen on ESPN but there is nothing “half” about it in my world.

Am I nervous? Not really nervous yet but I certainly would have liked to have more training time in the books. Most who tackle an event of this magnitude use a training plan (check out Triathlon Geek or Beginner Triathlete). Possibly you’ve heard the phrase “fail to plan, plan to fail” but that’s not my reality. A training plan for the 70.3 distance just gives me a ton of workouts that I’m unable to fit into my real life as mom, wife, employee & suburban commuter. So I do what I can do, use the TTF “finish it” plan and that results in 1 swim, 1 bike and 3-4 runs each week (more running because I can do that at home on the treadmill while watching the kiddos!). Yep, that’s it. How will that play out this weekend? We could probably call what we are about to witness a “sufferfest”. It’s gonna hurt.

The good news is that I’m well aware that the race will be difficult. I’ve done the distance previously with the same training schedule. However, I was younger then, weighed less and had an extra month of “training” under my belt. So how will that play out this weekend? Sufferfest.

My plan is to focus on each discipline and not get ahead of myself. Relax on the swim. Not be upset that I’m a slower swimmer and acknowledge that most of my age group will most likely be out of the water and onto the bike well before me. I’m a proficient swimmer; I’m just not fast. Whatever. The goal is to get out of the water and onto dry land. Last time I did a 70.3, I swam the 1.2 mile distance in 44:23. Anything under 45 minutes would make me a happy, happy camper. Actually, just dragging my ass out of the water will make me a happy, happy camper.

The bike is long, 56 miles in this event. That’s a long ass way on a bike. My butt hurts just thinking about it. My issue with the bike is that I like to ride fast. As fast as I can go. Well, that’s only fun for the first 20-30 miles, then I want to cry. So I am going to try to keep things in control so that the last 20-30 miles don’t feel like dog crap make me cry. Think I can make it thru this entire event without a tear? No? I gambling on a yes because it’s going to be so flippin’ hot that I’ll be dehydrated. Smile I’ll let you know on that one. Anyhow, last time, I biked the 56 miles in 3 hours 22 minutes for a 16.58 mph average. I’m hoping for a 17 mph average this time so that puts me around 3:15 and if I’m honest I’m dreaming of being closer to 3 hours but I know that’s just a dream and not my current fitness level.

The run is a half marathon. How many half marathons have I ran? Close to 20 since I started pushing the distance card circa 2007. So I think I can run one more, even if it is hot. Even after I’ve swam 1.2 miles and biked 56 miles. I can do it. The good thing about the “run” is that you’re on solid ground it is what you make of it. You can acknowledge that it will be a sufferfest and just keep moving or you can obsess about how bad it sucks and take yourself out of the game. Choices. Remember, you always have a choice, even if you don’t like the options. I choose to run. I choose to move my butt closer to the finish line at whatever pace I can manage. I have no illusions of speediness but I do know that I can usually run faster than I can walk. So I’m going to try to focus on running and if I need to walk I’m going to do so for a short time and then get going again. My run may look like a shuffle but I plan to keep on shuffling right to the finish line. Last time, I ran the half in 2:20. That’s a 10:43 pace. I’m hoping to be under 2:10 this time, which is just under a 10 minute mile.

So for comparison, here is how I hope predict the race to stack up against my previous attempt in 2008. I know it’s been 5 years but I’m older and wiser right? Plus I’d like to think that Mr. Michael has made me tougher in more ways than you can even imagine.

Great Illini 70.3 – 2008	Goal for IM 70.3 Racine 2013
Swim – 44:23	Swim – 45:00
T1 – 2:37 (small transition)	T1 – 5:00
Bike – 3:22:40	Bike – 3:15:00
T2 – 3:56	T2 – 5:00
Run – 2:20:23	Run – 2:10:00
Final – 6:33:51	Final – 6:20:00

There it is in black and white. I’m looking to go under 6 hours and 30 minutes this time. Will it happen? Only time will tell. Will I be disappointed if it doesn’t happen? Hell, no. I’m in to finish it and it will be a HUGE accomplishment for me to put this in the done column. I’m looking forward to the race. I’m looking forward to pushing my limits. I’m looking forward to the sufferfest. Let’s do this!! Whoooooooop!

** Stronger Than I Think ** Amanda – TooTallFritz **

Triathlon Tips ….

Posted on July 15, 2013 by tootallfritz

Lots of new people are entering the world of Triathlon. I know it can be scary. I know you are nervous. I know that you have questions. Here are a few tips to get you going and provide a bit of confidence that you really can give it a TRI.

Overall

Start small, pick a non-branded race in the middle of nowhere and give it a TRI.
Each race is sanctioned by USAT (USA Triathlon) and will require you to purchase a one day membership, in addition to your registration fee, if you are not already a member. You may use that one day membership fee as a credit toward an annual membership ($33).
Go to the Athlete’s meeting. Each race is different and they will give you specific instruction at the meeting as to where they want your race numbers/stickers, where to park, what to expect, and any special instructions regarding course changes.
Many triathletes participate for fun and fitness. They come in all different shapes and sizes and have all different types of gear.
Triathletes are helpful and friendly and are more than willing to give you a few tips if you ask. Don’t be scared. Ask.
Wear a TRI kit if you have one. I train and race in my TRI kit so its money well spent in my opinion. If you don’t own a TRI kit and are reluctant to buy one for your first event, then wear a tight performance wicking top, sport bra without padding (the padding holds water), and a pair of tight fitting “biker” style shorts. No padded bike shorts or you’ll be collecting water in that gigantic pad and it will feel like a diaper.
Get to the race site early to get everything set up to lessen the race day jitters.
Allow race officials to mark your body with race number/age. It’s in the rules. You can’t do it yourself.
Apply sunscreen after body marking.
Take it out slow, it’s an endurance event. Endure it.
Enjoy it.

Swim

Wetsuits are not required on the swim. However, if the water is cold or you are nervous, it will help you stay ~~afloat~~ calm. Wetsuit rentals are available online and at many local multisport stores. Some stores will even allow you to apply the rental fee toward the cost of a new wetsuit if you decide to go that route after the race.
Wetsuits are illegal and will disqualify a participant from age group awards if worn when the water is 76.1 degrees or warmer. Officials always designate the race as wetsuit “legal” or not. No guessing, they will tell you.
Goggles are a necessity. They protect your eyes and help you see in the water if the water is clean and calm. Consider tinted goggles in case you are swimming into the sun on race morning.
Swim caps will be provided by the race officials and it’s required to wear the cap they provide, it will help to identify your age group for the swim wave. It will also help them determine how long you have been in the water and they will keep a careful eye on you if you fall off your wave and are swimming “solo”.
Just like with any race, if you know that you might be one of the slower swimmers, start toward the back of your assigned wave. I like to start mid-pack and toward the side so I have fewer people in the water around me.
Go wide around the turn buoys to avoid some of the chaos.
If you feel someone coming up on you in the swim, possibly even grabbing at your feet, don’t be afraid to give a few kicks to let them know that you are there. Don’t freak out. Don’t stop.
If you feel crowded and aren’t worried about time as much as a finish, feel free to move to the side, put you head up and let the crowd move away.
Relax and breathe. The key is to get out of the water and onto the bike. I always tell myself that the swim is the easiest part of the day and I try to relax and enjoy the peace and serenity of the water.
Just keep swimming. Don’t worry about how far you have left. Don’t worry about how fast (or slow) you may be going, just focus on the task at hand and keep swimming until you dig sand with your fingers. Then stand up and start unzipping your wetsuit (if you are wearing one) and head into transition.

I did a post about transitions last week, so I’m going to skip that for now. If you want transition tips, please go HERE.

Bike

Make sure your bike is racked in an “easy” gear. You may be going out of transition and heading uphill. Or maybe your legs will be a bit fatigued from the swim and run into transition. Start easy, then shift up once you catch your breath.
Make sure you fill your tires on race morning. Who knows what could have happened to the tires while transporting the bike. Check the tires for good measure.
Put the race number/stickers on your bike, either the head/top tube, or the seat post. You’ll need a number to be visible on both sides of the bike. This eliminates the need to wear the paper bib while riding. They may also give you a sticker for your helmet.
Wear a helmet. It’s a requirement. Make sure the helmet fits well and doesn’t move around. This is your only piece of safety equipment on the bike and its very important.
Gloves – Optional. Road bikers wear them but most triathletes won’t because it adds time in transition to put them on. Totally up to you. They will help to protect your hands if you fall and reduce the road vibrations while riding. My recommendation is to skip the gloves and not fall.
Just keep pedaling, even on the downhill. No coasting. Shift, pedal and harness as much power as possible on the downhill to boost your speed.
What goes up must go down. Don’t get discouraged on the uphill because chances are it will be followed by a nice downhill.
Learn to shift. The gears can make or break a hilly course. If the course has a lot of hills, a road bike over a TRI bike will benefit you. TRI bikes don’t climb well. TRI bikes have less gears than road bikes.
Drink up! The bike portion will be your longest discipline. Use the opportunity to fuel and hydrate.
Watch for loose gravel, especially on turns. If you didn’t learn this as a kid, the gravel can take you ~~and all your friends~~ out of the game fast. Take the turns wide, pay attention to who is around you and yield to those going faster. Don’t be afraid to lose some speed on the turns in order to stay upright.
Keep your “sit” bones pushed back on your seat. Don’t move around and allow your soft tissue to take a beating. The seat is wider at the back for a reason. Your “sit” bones need to be at the back and take the brunt of the bumps of the road. If I notice my bum getting sore, I push back in my seat and always seem to find that I wasn’t sitting properly in the first place.
Don’t be scared by the crazy kids on the fast bikes with disc wheels. They sound like a train coming up behind you but don’t worry, they will be gone as fast as they appeared.
Be prepared to be your own bike support. If you have a flat, fix it. Find Step by Step tips to fix a flat HERE.
No drafting. It’s illegal in triathlon. No exception.
Pass on the left. Say, “on your left” as you approach to avoid them veering into you for any number of reasons.
Mount and dismount the bike at the “mount” line. There will be volunteers helping to point out the line but know where it is located. Don’t stop to mount/dismount where there are a lot of other people doing the same because if one person falls in the process, they will “domino” everyone else.

Run

Certainly the most dreaded discipline by some. I find a lot of triathletes are cyclists who can swim but don’t necessarily like to run. This is evident by the participants who start by walking the run, then never do run one single step. So if you need to take a walk break, don’t worry, you’ll be in good company.
Yes, your legs will actually feel like “bricks”. When you get off the bike, plan to be a bit wobbly. Very normal. It will work itself out within that first mile.
Just keep moving. Seems simple, right? It really is simple. If you feel like you can’t run, take a short walk break and start back up again. But keep moving. The longer the distance of the event, the later in the day you will face the run. The heat will be brutal. You will feel like crap. The faster you move thru that run, the faster you can be soaking in the lake. RUN!
Hydrate. Drink at every water station, dump water on your head if you are feeling warm. Triathlon brings most of us a very long day. If you don’t stay hydrated and fueled, you won’t finish.
Wear a hat/visor. Once again, anticipate the run to be hot ~~as hell~~, hot, hot! Provide yourself with a little necessary shade. It will also help keep your head damp and cool if you dump water on your head.
Race belt. You will need your paper number on the run. It’s easiest if you have a race belt with the number attached and ready to clip on. If you don’t own a race belt and you are hesitant to purchase one for your first event, some people use their Spi belt and pin the number to that. Your choice.
Be happy. You’ve made it to the end of your race. Run thru the finish shoot and sent out a whooooop of joy, or thanks, or relief. Regardless, rejoice in the finish and be proud of your accomplishment!

Lots of tips! What did I miss? If you can think of something, let us know!

** Don’t Be Scared To TRI ** Amanda – TooTallFritz **

Find Something You LOVE …..

Posted on July 3, 2013 by tootallfritz

We don’t live in a “one size fits all” society. What works for one doesn’t necessarily work for another. My favorite run club, shoe, athletic wear won’t necessarily be YOUR favorite. We have lots of choices because collectively we NEED different things to make us happy, fit our bodies and tackle our everyday needs.

Seems logical, right? Well, maybe not because it isn’t easy to find things that we like, that we LOVE! So I encourage you to keep trying! If all your friends are running and well, you just don’t enjoy it then please, try something else. There are so many options to keep us moving that it’s really hard to “find” an excuse for inactivity. Try Yoga, Zuma, CrossFit, Cycling, Swimming, Body Pump, TRX, P-90X, Ballet or just go for a hike on your local trail. MOVE THAT BODY and reap the benefits of health!

Same with your local run club, if it’s not a good fit then try a different one. I recently did a post on local run clubs on the South Side of Chicago. There are so many options! Find one that works for you whether that means a relaxed atmosphere, lots of runs, track sessions or a more structured group with pacers. We have choices. Explore the options!

What to wear? Good question! I’m blessed with a closet full of workout wear ~~that I’ve amassed over the years~~ that not only fits me but that I like. No, that I love! Thru trial and error, I have found a few retailers that do athletic wear that works for my body type (tall and lanky but thick thru the midsection). It took a long time to find things that both fit me and were in my style “comfort zone”. If you don’t like how your running/workout clothes fit, then try a new brand/style. There are retailers out there that make cool clothes for EVERY body type. Don’t settle, keep trying because when we look good, we feel good! You deserve to feel good, even when you are sweating buckets! If you see someone wearing something that might work for you, don’t be afraid to ask them about it ~~and if they bought it within the last century so you know if there is a chance of it still being available~~.

Running shoes. Wow, how many choices do we have here? Shoes are changing ALL THE TIME. What has worked for me for the last 5 years, no longer fits my foot properly! I have had more running shoes this year than any year previous and it’s not because I’m wearing them out. I’m not putting my typical 300-400 miles on each pair but rather buying a pair, putting in 75 miles or so and then dumping them on eBay. I don’t want to run in shoes that mangle or blister my feet! Why should I? Shop around to find the right shoe for your foot and don’t worry what everyone else is wearing or the color of the shoe.

It’s important to manage our expectations and realize that what works for one (or many) doesn’t necessarily work for all. I’m current loving CrossFit ~~after only 3 workouts~~ but I know a lot of people who can’t stand it. Some people LOVE, LOVE, LOVE the marathon but it’s just not my ~~bag~~ forte. I am in love with my running club but it may be a bit too lackadaisical for some. I am an Athleta (TALL clothing options!!) and Tough Chik freak but you may prefer Lululemon or Champion Brand from Target. We have options. We have choices. Rather than being upset that one particular thing isn’t working, let’s just focus on the positive and be thankful for the plethora of choices in most aspects of our life and find something that WE LOVE! And don’t forget, it’s okay to change. So if you were loving something yesterday but are dreading it today, it’s okay to move on and try something new.

** Find Something You LOVE ** Amanda – TooTallFritz **

Race Around the World Duathlon 2013 Report & Strike Out ALS 5K winner

Posted on June 24, 2013 by tootallfritz

Sunday brought us the annual Race Around the World Duathlon in Tinley Park, IL. This is absolutely one of my favorite events of the year and consists of a 2 mile run, 11 mile bike, followed by another 2 mile run. Duathlon is always “run, bike, run”. It’s the multisport event that “some” scoff at for not having a swim but one that is much loved by those of us who don’t want to mess up our hair with a swim cap. Duathlon is my personal favorite multisport activity and I am considering making it my main focus next year because it really is THAT.MUCH.FUN.

The 2013 event was my 4th appearance, the first of which was in 2006 when I randomly signed up the day of the event with my trusty Walmart Special mountain bike. It was a rough ride but brought me a 1 hour 17 minute finish. Then in 2007, I arrived with a bit more of a plan in place AND a road bike. This delivered me a 1 hour 10 minute finish. Then I took some time to TRI, have a baby, and focus on the run only to make a return in 2012 with my F’N Running Club. As history denotes, I showed up in 2012 with a torn tendon in my foot and a little girl who wanted to “run for her mom” so that I could still participate. We took 5th in the women’s relay division, report HERE, and decided to come back for 2013 to move up in the standings. The sole purpose of yesterday’s race was to go as hard as we could and try to take 3rd in our division. Our team motto was to “run/race for the bling”. True story. We have no shame.

I’ve previously reported this to be a great event, good for both beginners & competitive athletes alike. The event is short enough to not be intimidating but long enough to push the limits on fitness. The course is nice, user friendly, has loads of volunteer and safety support, plus there aren’t too many turns. The TP Fire Department brings fire trucks with “showers” for cooling off post race. The finish is welcoming with cold drinks, the showers and plenty of post race snacks. Well organized event. I love it and suggest that you DU Tinley in 2014. Oh, and the shirt is cool too! Black A4 tech shirt with unique design.

Now let’s compare our 2012 race to the 2013 event. 2012 was good, we took 5th in our division & we loved the team dynamic. What changed between 2012 and 2013? Both Aby and I are stronger ~~and more determined~~. We always focus on fun but we wanted to push and try to move Team 2 Tough Chiks up in the standings but knew that the competition was super tough last year and we had no idea who would “show up” this year.

2012 vs 2013

The F’N Running Club brought more people this year, some repeats, some new.

Aby has grown.

We were faster pace wise, despite the 2012 bike course being 1 mile short due to road construction ~~and 2013 having a hellacious headwind thru half the course~~.

Run #1 – 2 miles	18:54 (9:27 pace)	17:13 (8:37 pace)
T1	47.8	49.5
Bike	30:49 (19.1 mph)	34:00 (19.4 mph)
T2	43.6	42.6
Run #2 – 2 miles	19:04 (9:32 pace)	17:42 (8:51 pace)
Finish	1:10:19 ** Short	1:10:28

We brought home some bling, placing 2nd in the Women’s Relay division out of a field of 20. We were super excited!!

We are proud to push together, as a team, in an event that is fun and family friendly. Also, please note that our 2012 bibs were 601, and the 2013 bibs were 602. Is it too early to “request” that our 2014 bib assignment be 603?

So we’ll be back next year looking to steal that first place finish from fellow F’N Runner Deb & her IronSis (Team Twisted Sisters). The IronSis beat me down on the bike and I’m gonna work on that for next year!! Love that I now have a new goal for next year!!

See you in Tinley on June 22, 2014!!

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The winner of the Strike Out ALS 5K is #18 – @jmonst – please contact me at amanda@tootallfritz.com to collect your free registration!!

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** DU Tinley Park in 2014 ** Amanda – TooTallFritz **

Courthouse Classic 5K – 2013

Posted on June 20, 2013 by tootallfritz

Every year we head to the lake for Father’s Day and also participate in the Courthouse Classic in LaGrange, IN. The race is always the day before Father’s Day, on a Saturday and benefits the Lakeland Cross Country teams. Good race. Good cause. Good family fun.

One of the sponsors for this race, if you don’t remember from last year’s report, is a local grocery store so our goodie bag always contains groceries and usable items. Then they specifically pack Aby’s for a “kid” and give her school supplies, candy and activity books.

My SWAG bag, Aby’s SWAG bag & the cool tee for the 2013 race.

This race is cheap too, which is especially nice if you are taking the entire family. The 5K run/walk pre-registration cost was $14 and the 1 mile fun run (kids only) was $9. Win!!

This was Aby’s third year running this event. I like running the same event annually because it’s about the only way to compare your fitness ~~or lack there of~~ over time. And while I am getting slower, Aby is getting faster ~~without even training~~, which is super exciting.

Aby’s Courthouse Classic 5K history in time & photos: 2011 (age 9) – 33:19, 2012 – 30:37 & 2013 – 25:09

If I’m being honest, I wasn’t all hip on returning to run this year ~~and registered only after Aby begged~~. I didn’t run last year (the 2012 race) because of a torn tendon (which happened on June 2, 2012). I’m okay now but still not running fast and I’ve been having a hamstring “issue” that seems to dislike any sort of uphill/incline or long/open stride. In short, I honestly can’t run fast, even when I try. In fact, it’s been so long since I’ve ran fast that I wish I could just erase those “fast” times out of my brain to eliminate my constant disappointment. I’m trying to focus on the fact that 1) I can run and 2) running makes me happy. Does running faster make me happier? Yes. But only a little. I just want to run and I want to be able to do it with Aby while she still wants to actually do it with me. So I registered for this race even though I knew ~~it would be a disaster~~ I wouldn’t be fast and I wouldn’t be able to perform up to my own expectations.

To complicate the situation, I’m TRI training and Friday is my long bike day. And while I felt good on the 55 mile bike ride Friday ….

My legs were “slightly” fatigued when I hit the start line on SAT morning. Oh well, it’s not always about me and we were here to get Aby ~~off her ass~~ running and ready to start training for Cross Country season. And thankfully my friend Adella came along so that I had a ~~shoulder to cry on~~ friend in misery.

We all three stand on the start line together, somewhat near the front. The gun goes off. Aby takes off. We follow. My little girl has one mission in life, to beat her momma at any and all foot races. Good news, I just need to stay close and she runs. If I get close enough to pass then she surges to get further ahead of me. It’s a game of cat & mouse. We play it for about a mile. We hit the mile mark, which has a volunteer reading splits: 7:45. I think at this point I may have laughed. I was pushing it, not dogging it, pushing it and starting to fade. I, of course, think back to split times from “years gone by” when they started with a 6 instead of a 7 but that’s been a while now so I push it out of my head. I keep pushing and keep fading. My legs feel like bricks. My quads burn. My hamstrings ….. well you don’t really want to know what they were saying. Good bye, Aby. Good bye, Adella. Good bye, Noble County Runner, Jim!

Although, I didn’t remember this course being so hilly (a few small inclines in reality!) from years previous, I did remember the finish to be downhill. By the time I reach this downhill, Aby and Adella were waiting for me ~~and probably wondering if I DNF’d~~. I finished my slowest Courthouse Classic 5K to date: 25:51. Hmmmm, I should probably be disappointed but I’m going to revel in the fact that Aby ~~didn’t steal the car and leave me~~ did well, that Adella hung tight with her to try to push her when I couldn’t and that I ran and finished another race that last year I couldn’t even have walked. So it’s a win in my book and I’ll keep chasing down my little girl. I doubt I’ll catch her but I’ll keep trying if for no other reason than to make her surge ahead and run faster, even if for just a minute. Goooooo, Aby!!

When results came in, Aby won her age group. Adella took 3rd in “our” age group and I finished in the 4th spot. In unprecedented fashion, the race officials gave out a 4th place award for age groups this year. I’ve ran a lot of races and never seen age groups go 4 deep. Thank you!! It was nice to be able to take a pic with the girls and us all have some “bling” to show for our run. Me, Aby & Adella below.

“Run”way Fashion: Team Tough Chik run singlets (this is what tough looks like) and RunningSkirts snow leopard skirts.

Yep, I’ll be back for the 2014 Courthouse Classic. Come try to beat me. I might be faster. I might be slower. Who knows what another year will bring, but I’ll be there. It’s a tradition for us.

** Run the Courthouse Classic ** Amanda – TooTallFritz **

National Running Day …..

Posted on June 6, 2013 by tootallfritz

National Running Day? Say what? Is this our version of a “Hallmark Holiday”? If so, hubby forgot to get me that new running skirt that I’ve been eyeing! Hmph! Anyhow, I was fortunate enough that this National Day of Running fell on a Wednesday so I was already penciled in with the run club for a few miles. John, Susan, Me & Ken:

These 3 are my solid WED night crew. They show up when it’s cold, rainy & even when it’s hot! Last night was overcast and threatening rain so I think that scared a “few” people away. Ironically, we didn’t talk much about running on this “holiday”. Total Run Nerd fail. What was our main topic of conversation? Bikes.

It seems summer has brought all of us a bit of “bike fever”. We dream of ~~hammering~~ riding down the trail with the wind at our backs and just enjoying some cross training to give our run legs a break. Bike fever has several member of the F’N Running Club shopping for new bikes. Super exciting! As a result, we will be starting a group cycle. So if you see us coming your way on a Friday morning, maybe just get out of the way. Most of us have new bikes. We are learning how to clip in and out of pedals. Some of us are triathletes who “road bikers” find notoriously inexperienced and unsafe. So yeah, if you see us coming, protect yourself because it’s all fun and games for us. WhooooHoooooo! And if you’re looking for some fun then bring your bike out on a Friday morning. We’ll try not to knock you over as we domino to the ground trying to stop at the next stop sign! Smile

** Beware! Runners Take To The Bike ** Amanda – TooTallFritz **

How to Fix A Flat Tire On the Bike …

Posted on June 5, 2013 by tootallfritz

I know that most of us ladies would prefer to keep from getting dirty and changing our own bike tires but reality is that when we are out on the road and we flat, there aren’t many options. So learn to fix a flat or be prepared to always call for help. Although there is nothing wrong with calling for help the first time, it gets kinda lame if you need to do it continuously. So you need to learn to fix your own flat.

I got a flat last week on my trainer. I don’t know how. I don’t know why. I tried to just “pump and ride” but it still went back flat within a short amount of time. So last night after my craptastic swim, I decided to do something productive and change my tube. Aby was delighted to ~~keep her hands clean~~ photograph the process for us.

Tools – 2 Levers that will be found with your tire changing kit, cuz I know you have one on your bike. Now go find it. And you’ll need a new tube and an air pump (CO2 cartridge if your on the road).

The easiest way to get a tire off your bike is to invert the bike. Handlebars down. Tires up. Release the brakes. Release the tire lever. If it’s the back tire, cuz it will be since that’s the hardest one, then gently pull the tire off while pulling the chain wheel cassette back to release the chain. Yes, you’re going to get dirty. Do it anyhow.

Before you get all freaked out on bike terminology, check out this diagram below from Gear Junkie. It will tell you ~~more than~~ most of what you need to know.

After the tire is free, then gently lay your bike flat unless it seems steady in the inverted position. Grab the tire levers and just sit down if possible. This is going to take a minute if it’s your first ~~or second or third~~ time. Put one tire lever between the rim and the tire and start running the lever around the rim separating them. I normally leave one lever in and then start prying the tire from the rim with the second lever.

You’ll need to be determined and run that lever around the outside of the rim and break the tire free. Once the tire is free, then you can grab the tube and remove the stem valve (where air goes into the tire) from the rim.

Throw the old tube to the side, grab the new one and remove the end cap and washer from the stem of the new tube.

Once you have the new tube uncapped, you are ready for the real fun. Slightly inflate the tube, just enough to give it a little shape. Then insert the stem valve of the new tube thru the stem hole in the rim. Grab the tire. Start the tedious work of putting the ~~puzzle~~ tire back together. Sitting the tube on the rim in the groove, then putting the tire on top, maneuvering both sides of the tires inside the rim with the tube in the middle space. And work your way around the tire, little by little. It’s slow going. At the very end, you’ll need to use the tire lever to get the last of the tire onto the rim.

When the tire is fully reseated, don’t get too excited and just go blowing it up. You need to check your work and make sure the tube is not pinched somewhere between the tire and the rim or it will flat as soon as you start the inflation process. This is what real cyclists call a “snake bite”, because the new hole in the just installed tube will have 2 tiny side by side holes which will look like a snake sunk it’s fangs into the tube. Not cool. Not worth trying to hurry! So rotate your tire to where the stem valve is located. Start rotating the tire and pushing the edge of the tire back to make sure that the tube is not caught anywhere between the rim and the tire. Do this on each side of the rim/tire. It’s important. Always start at the valve so that you know when you’ve made a full rotation.

Then if all is well, start inflating the tube. Slowly. You may need to reseat the tire in some spots if it’s bulging anywhere or you notice any problems. Go slow.

Then reinstall the tire on the bike. The hardest part of the reinstall is dealing with the chain wheel cassette (back wheel only). You have to touch the chain and gently pull it up and out of the way to get the tire back in the proper position. Then don’t just drop the chain wherever but place it back on the cassette in good spot so that you don’t totally jack up the gears ~~and have another problem on your hands~~. After the chain is back on the cassette, the tire is in location, tighten the tire lever and don’t forget to flip the brake lever back into position too!

Then spin the pedals a few times by hand to tighten up the gears, and make sure that everything is back where it should be prior to turning the bike upright.

If all looks and feels right, away you go but don’t forget to grab your garbage if you are roadside! If you are at home, please take the bike for a spin to make sure everything is in the right spot before you go out to hammer your next long ride!

If you are looking for a more professional, detailed, step by step approach, please feel free to check out a video HERE or go to your local bike shop for an in-house demo. Fixing a flat is not hard, just time consuming ~~for most of us~~ and messy. But you can totally do this. Practice in your living room so that you’ll be ready if you need a roadside repair.

** Fix YOUR OWN Flat ** Amanda – TooTallFritz **

Take a Chance ……

Posted on May 21, 2013 by tootallfritz

For most of us, life isn’t easy. We go thru good times and bad times and in my world, I like to say that life is “cyclical”. Normally, if I can hang tight thru the bad, the good is right around the corner. Sometimes. Not always. There will be a point in life when we all just need to kinda look around and reevaluate things. How comfortable am I with what is happening? Am I happy? Did I settle for this job, this life, this body because it was “easy”? Is there anything I can do to improve myself or my situation? Maybe, just maybe, I should take a chance and make a change?

Don’t be afraid of the unknown. Don’t be afraid to roll the die of chance and change the odds if you don’t like the ones that came up the first time. Take a chance on life. Take a chance on fitness. Take a chance on YOU.

Always remember that we are in control of our life and much of our destiny. We make choices each and every day that will affect the rest of our lives. And yes, indecision is a decision. So don’t be lackadaisical, too carefree or “settle” for something less than you want or deserve. If we just blow things off and ignore “the” situation, that is in fact surrendering control. So what have you been ignoring? Are you pants getting tighter? Is your fitness off kilter? Are you daydreaming about something big that you’re too afraid to tackle? Maybe it’s time to take a chance? Take a chance on life. Take a chance on fitness. Take a chance on YOU.

Change requires courage. Make the decision to change and repeat after me: “Failure is not an option”. Keep rolling those dice until the odds are in your favor. It won’t be easy but nothing is impossible. Take a chance. Roll the dice. Rewrite your future, today. As they say, today is the new tomorrow.

** Take A Chance on YOU ** Amanda – TooTallFritz **

Motivation or Lack Thereof….

Posted on May 14, 2013 by tootallfritz

Despite the fact that “spring has sprung”, I’ve certainly had very low motivation since the Lansing Marathon. The marathon didn’t go as I had hoped and it left me feeling empty, tired and “slightly” hopeless. And then I got sick immediately thereafter. Yes, I’m finally feeling better but I’m not as strong. I’m not fast. I not motivated. I’m not feeling at all like myself.

What to do? Look at more springtime photos?

Jenny G came late to the party and sent me some lovely photos from Lake Katherine that she snapped over the weekend.

And Keith G, ran one of my favorite trails, Waterfall Glen in Darien, IL over the weekend. Yay for more beautiful photos!!

I have been running. And biking. Nothing too crazy. A few miles here and there. I did a 20 mile “long bike” on Saturday on the trainer, then took it outside on Mother’s Day for a 10 mile “long run” last Sunday. So I’m moving. Just not focused on time or pace or racing.

Know that’s it’s okay if you aren’t feeling the need to just “kill” every run. Sometimes your body and mind need a break. They will let you know when they do and it’s always wise to listen. So as of right now, I’m “just” running. At whatever pace I can manage. I’m just soaking up the sunshine and enjoying how lush our local trails have become with a little bit of rain and heat.

** Just Keep Running ** Amanda – TooTallFritz **

Spring Has Sprung, Virtually & In Real Life

Posted on May 10, 2013 by tootallfritz

I’m so enchanted with the sights and smells of springtime that I was really interested to see what YOU were discovering in YOUR neighborhood! So yesterday, I threw down a quick challenge on my Facebook page asking readers to send me a springtime photo from their run/walk/bike adventures.

Deb M sent me a couple cool photos from her morning run at McCarthy Park in Tinley Park, IL!

Kelly The Culinarian took a stroll with her pooch, Napoleon at Centennial Park in Addison, IL.

Keith G was running between the raindrops at Brookfield Woods, in Brookfield, IL when he spotted a beautiful flowering tree.

Kelly over at Running Kellometers is taking it easy while nurturing the development of Baby #1; however, she didn’t have to put much effort into capturing an amazing spring photo. This magnolia tree is just outside her front door. Yes, I’m jealous. I think this is my favorite flowering tree.

Christina P, outside of Indy, has been enjoying some time with her favorite 4 legged BFF. This little one doesn’t look like it will be moving up to the long run anytime too soon but it will definitely take first place for being such a cutie pie!!

What spring means to me depends on the day. I’m a springtime “baby” so love spring by default. For me and my little ones, each year we look forward to baby birds, flowering trees and well manicured lawns.

I also look forward to my lunchtime runs thru the city of Chicago and on the lakefront path. It’s all good when I’m running with the wind ~~but it wasn’t so funny on the way back~~! My favorite days aren’t necessarily the sunny, warm ones but I have a particular love for the foggy, gloomy, rainy days like today. Mom, was it raining the day I was born? The gloom brings me cool running temps and fast feet. That I LOVE!

So spring has definitely sprung in the Midwest and everyone I know is loving it! Get out there and enjoy the fresh crisp mornings before things turn hot and humid.

** Spring Has Sprung & I’m Loving It ** Amanda – TooTallFritz **

TooTallFritz

Running Toward: Health, Wellness & PEACE …………………………………….. Running From: Insanity, Screaming Children, Housework & a Big Ass

Category Archives: Cycling

The Week Of Ironman 70.3 Racine

Triathlon Tips ….

Find Something You LOVE …..

Race Around the World Duathlon 2013 Report & Strike Out ALS 5K winner

Courthouse Classic 5K – 2013

National Running Day …..

How to Fix A Flat Tire On the Bike …

Take a Chance ……

Motivation or Lack Thereof….

Spring Has Sprung, Virtually & In Real Life

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