Offseason Swimming!

Now that the tri season has come to an end here is a great article on 3 things to focus on for the offseason!

1. Drills

2. Long Slow Distance

3. Yoga and/or Weights

Offseason Swimming: 3 Things to Focus On

Danskin 2009- We did it!

We did it! We crossed the finish line again this year at the 2009 Danskin. Not only did we accomplish this race with many friends and family by our side, but we did it surpassing our fundraising goal. A big thanks to all of you, we raised over $3,700!!!! I cannot speak for everyone when I describe my race experience, but I do know that we were all proud to be racing for Mark and his foundation.

I woke up that morning at 4 am feeling nervous, excited, but ready. We rode in the dark to the expo center and waited in line until being bused out to the race site. Once there, we setup our transition area, went to the port-a-potty about 10 times, sang the national anthem and cheered everyone on before entering the water. The swim was great once you got through the pack of people, the bike was quite crowded but everyone on the road were very motivating, then the run was ROUGH! The weather started changing and the heat was rising! All the people cheering me on at the finish line were very encouraging and I couldn't have done it without them! At the end of the day my body ached a bit/a lot and I was ready for my free massage! We headed home after cheering on friends crossing the finish line to celebrate the day.

After the race, everyone came back to the lake house for burgers, beer, and swimming. A dip in the cool lake is just what we all needed!

 Thank you everyone who came out to the race, the after party, and for donating/helping us raise money! Congratulations to all those who participated in the race! You all did amazing and I am so proud of you for completing the race and can't wait for next years!

Here are some photos from the race and a link to the event websites images: Danskin 2009 Images.

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Danskin After Party

For all of those triathletes, supporters, donators, and party people...I hope you will join us to celebrate the finish of the Danskin Triathlon on Sunday, June 7th and the Mark Felice Childhood Cancer Fund!!

The party will be at the Francese lake house after the race. We will be grilling out, floating in the lake, and celebrating with some beers.

I hope you all will make it out either after you come to the race or roll out of bed. We will probably get home around 12ish or so. Please come on out around 1ish and bring a towel, suit, and koozie to help us celebrate! Spread the word!

If you want to come to the race to cheer us on please check out the blog post for more information.

Danskin 2009 Spectator Information

I hope you will be able to come out on Sunday morning and wear your Mark Felice TRI-ing For A Cause t-shirt or a blue shirt. Let me know if you have any questions. My entire family will be out there as well as all those supporting the other triathletes. If you bring a water bottle there will be an area to fill it up and it will be hot so be sure to.

Spectator parking will be at the Travis County Expo Center parking lot. YOU MAY NOT park along the roadsides in the race area. After you park you can catch a shuttle bus or walk one mile to the race site.

Here is the shuttle schedule:

• 5:00am to 5:30am for volunteers (If you're there earlier than 5:30, please let the volunteers board these first shuttles. There is nothing that you can do at the race site without volunteers

there!)

• 5:30am to 6:45am for participants and spectators. If you are participating, we suggest that you plan to be at the parking lot no later than 6:15am.

• 10:00am to noon for people heading back to the parking area

Spectators who wish to arrive after 6:45 a.m. must walk approximately one mile to the race site. All walkers must stay on the grass inside the fenceline and off the race course.

Sunday, June 7, 2009 (all at Walter E. Long Park)

• 5:30am – Transition Area opens for gear drop off and final preparations

• 6:45am – Transition closes

• 7:00am – Race Starts

• 8:00am - Post Race Party with refreshments

• 10:00am – Awards Ceremony

For more information go to the Danskin Austin Race Website.

The first wave starts at 7am with the older women going first. Last year I started at 8:04am and it took me a little under 2 hours so even if you show up late it will still be well worth it.

Words of Encouragement from CHRISTINA

There is nothing like your first triathlon. You will be a different person as you cross that finish line. I loved every minute of it...the anticipation, the dedication, the excitement, the accomplishment!

There are three reasons the Danskin meant so much to me:

1) I had reached this goal with the help of my mom, sister, and aunt. We all pushed each other through training and had a blast talking about our gear, strategy, outfits, and goals. Watching them start/finish the face was an overwhelming feeling. I remember being so proud, altogether forgetting my nerves and the fact that I was about to follow them into the water. Whether it was your mom or best friend supporting you these past couple of weeks, it will be a memorable day for you both.

2) People had told us the Danskin would be different than any other triathlon. It was. This is because it's a race for only women and they are here for a cause. It was a competitive race, but as my competitors passed me, they would shout out encouraging words. "You're almost there! Doing Great! This is the biggest hill, then you're done!" Why would the person trying to beat me want to encourage me to bike harder or run faster? That's what makes these women so special. Make sure you encourage others too!

3) Mark. Raising money for something he strongly believed in is very important to us. And even more important than the money, is keeping the memory and spirit of Mark alive. Ann Marie knew a sporting activity would fit Mark's personality well and I remember pushing it through each part of the race and thinking of Mark. I thought about him wakeboarding, playing school sports, and fighting cancer. I dedicated myself to the race, like he did in everything he accomplished. I'm sure you will have your reasons race day will be special and memorable. Just remember to enjoy the day and set goals for yourself (my goal was to finish).

Words of Encouragement from my MOM

Next weekend many of you will be doing your first triathlon. You will always remember your first one. It brings excitement, some anxiety, and lots of packing to make sure you don’t leave something behind, like a helmet or running shoes. I think I knew that once I was finished with the swim and I hadn’t drowned, (just kidding, but that is how I deal with anxiety) then I definitely could do the bike ride and the run even if I had to walk and crawl. We arrived at the transition area as the sun was coming up. I had to start thinking about getting in the water at 7am and how that would feel. Who swims at 7am!!! YIKES! I just have to stay in the water for about 30 minutes and then I am onto the bike! The Star Spangled Banner played as Christina and Ann Marie stood with me arm in arm at the start line. It was a very special moment for the three of us as we had talked daily for months about training, and gear, and this was it. When I came out of the water I saw Christina and Ann Marie cheering me on. Ann Marie had tears in her eyes. Tom was there too at this point. Transition was as practiced.

The bike was exhilarating especially as I cheered on the riders around me and I was so happy to have the water in the rear view mirror. After 12 miles on the bike, I knew that I could do this! I was a Tough Cookie and with that comes lots of sideline cheering. Crossing the finish line was an unbelievable feeling. I now was a Tough Cookie Triathlete! The family fans were there to cheer me on. Knowing that I had entered this race to benefit the Mark Felice Childhood Cancer Fund made the finish that much sweeter. We did it and I did it with my girls! What more could a mom ask for!! I know this year will be even better since so many of our friends and family are joining us. I wish everyone a great race, but just know, this is a personal race for many of you and one you will always remember. Good luck! And keep your head up! We are all cheering for YOU!

Danskin Triathlon on Sunday!

The Danskin Triathlon is this SUNDAY!! It came quicker than I remember and am so excited. Everyone has been working so hard in preparation for this race. Last year it was an early start to the day but well worth it. As we were riding on the bus to the race site a lady munching on a McDonald's big mac told us to remember our first race because there is never another feeling quite like it and to enjoy every second of it! I didn't realize how wonderful hearing her say that until the middle of the race on the bike when it was extremely windy and I realized every woman on the course was doing this for a cause and I was doing it for Mark. It changed my view of the race knowing everyone was supporting each other.

Once we got off the bus we setup our transition area. I got in the water at 8:04 right after my mom left at 7am and my sister at 8am. I was so nervous as all of the women in my age group stood on the ramp in the water waiting for the gun to go off. Before we went the announcer gave some words of encouragement. Once I got half way through the swim i felt great and couldn't wait to reach the finish.

We had plenty of supporters and that made all the difference. I hope everyone will be able to make it out this Sunday for the race. I know it is early but even if you show up late someone will still be on the course needing support.

Cap Tex Tri Results

The Cap Tex Triathlon was AMAZING!!! Everyone did an unbelievable job and all finished looking great. My dad, Forrest, Kelly, Jaki, Matt and Brandon all competed. They all swam 750 meters in 69 degree water!!! BRRR rabbit...

My dad was the first one to go at 9am, wetsuit and all. He did great on the swim and has an awesome photo to prove it. People were literally on top of each other and kicking each other in the face. Next he was off on the bike and flying past us as we didn't 

even notice he had finished his first loop as he came around towards the next transition area. He began his run strong and finished strong and was 8th in his age group!!!

Forrest, Kelly, Jaki, Matt, and Brandon all did amazing as well and we had a great time watching them at all stages of the race. Jason Heuring did his first olympic distance triathlon and is ready for his next race. Hope you enjoy the photos!

Dad and Forrest the night before with all of their gear.

Our supporters: "Semper TRI"

The Triathletes! (Matt, Tom, Kelly, Jaki, Forrest, Brandon)

Todd starting on the bike in his crazy shorts!

Forrest starting his 2nd lap on the bike!

Dad coming to the finish line of the bike race

Matt getting ready to cross the finish line!

Brandon after the race.

Kelly, Jaki, and Matt after the race.

Dad with his medal at the end of the race!

Christina giving Forrest his medal!

Our two champions!

Cap Tex Tri 2009 Photos:

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Cap Tex Triathlon on Memorial Day!!

The Cap Tex Triathlon is this MONDAY!! I hope everyone will come out and support those participating. It will be a great day and hopefully we will have beautiful weather. Everyone doing this race has put so much hard work and dedication into training and I know they will all do GREAT! My entire family will be out there in our TRI-ing For A Cause t-shirts with all of the bells and whistles to cheer on the wonderful triathletes.

Here is a list of people you should come cheer on:
(750 meter swim • 20k bike • 5k run)

Begins at 9am

• Tom Francese
• Forrest Thompson
• Kelly Baker
• Jaki Linehan
• Matt Lockwood
• Brandon Williams
• Jason Heuring

For more information on being a spectator click here!!

I hear there might even be a tailgate party prior, during, and of course after to celebrate as they cross the finish line!!

Fix-A-Flat...

If you don't have Fix-A-Flat in your bag of tricks you will probably need to learn how to change your tire prior to the race!! You don't want to be stuck on the side of the road pulling different things off your bike or even walking the rest of the course to finish. The maintenance training will teach you how to inspect your bike before a ride, remove your wheel properly, change a flat tire, lube your bike, clean your bike, and the proper tools you will need to do so safely and easily.

Here are some free training classes you can go to:

Mellow Johnny's

Every Wednesday at 6pm they have bike maintenance and flat repair classes. Learn how to fix a flat tire and add life to your bike with simple maintenance and repairs. Please RSVP to Chuck if you plan on attending one of the classes. Classes fill up quickly so RSVP soon so you don't get left out!

Bicycle Sport Shop

They have a Women's Only Maintenance Class and regular Maintenance Classes, alternating every Thursday at 6pm-7pm at both locations (South Lamar and Research Blvd).

If you don't live here or somewhere crazy like Denver...just google bike maintenance classes and a few should come up. If not then I'm sure you can do it the week of...better late than never!

Donating to the Mark Felice Childhood Cancer Fund

Thank you to all of those who helped us to raise money last year and reach our goal of $3000. This year our goal is to raise $5000.

If you would like to make a donation please send us a check (more details below).

Make checks payable to: The Mark Felice Childhood Cancer Fund


Mail to:Francese Triathlon Girls
14323 Geronimo St.
Leander, Texas 78641

Summary of past blogs: We are raising money in memory of Mark Felice who died of cancer at the age of 17. The Mark Felice Childhood Cancer Fund was created in his name by his family, to support those who cannot afford the medications to fight cancer. It also focuses on the needs of children and their families in the research and treatment of childhood cancers.

Thanks again for all of your support and kind donations!!

Skeese Greets Triathlon

GOOD JOB to all of the ladies who did Skeese Greets Tri this weekend!! You all did amazing and I am so impressed with all of your hard work. It was a fun day!! Thanks to all of the supporters as well, the race would not have gone the same if we didn't have you there to cheer us on! The morning was rough getting up so early that the sun wasn't even out. Although the weather gave us a scare it ended up being a great day!! We got to Texas Ski Ranch and unloaded the bikes and headed to get body marked and layout our transition zone. I had some issues as I had to replace my back tire prior to the race starting...woo...thank goodness for the bike gurus!! The race was fun and a good test for the next big thing. The swim was very helpful for teaching you how to swim in a crowd or on top of someone else and smelled just like sulfur! yum!! The bike was fun except once you got up a hill you never went down it so it just kept getting higher or you would hit a flat...my buns were burning!! Then the run was rather nice, seeing the ladies already in front of you about to finish. But once you cross the finish line it makes you want to do it all over again!

My mom and I before the race.

Jaki and Kelly before the race...our speedy tough cookies truly kicked everyones butt!

Ann, my mom, and I racing to the lovely port-o-potty one last time! 

Jaki and Kelly with our biggest fans...Tina and Baby T!

Catherine, my cousin, a future Tough Cookie!

The original 4 from last year...doesn't get any better than family!

My mom on her way to bike!

Amy and Gloria, her mom, after the race! Good job Gloria!!

Robin, Ann Marie S., and Ann, my mom, at the finish!

Training on a Budget

So as you get into the sport you start to realize that it isn't cheap when you have to buy accessories for 3 sports! You buy a swim cap, some goggles, maybe a swimsuit to train in, maybe a new pair of running shoes, a water bottle, a race belt, helmet, biking shorts with the ever so lovely chami, and a BIKE!!! WOOO...so I receive the Active Triathlon newsletters and in it is an article called : 6 Ways to Maximize Training While Minimizing Costs.

Thought it might help to read just to get an idea on how to cut down on costs while you are having fun training.
Also some other links to view are You Tube or Active Triathlon website videos on swimming and transition areas. It helped me to have a visual of someone else swimming so i could try to picture them doing it and hope I was doing the same. And it is always helpful to have someone walk you through how to setup your transition area so you aren't freaking out trying to find your left sock when you already have it on and then you are running back to grab your race number (trust me it happens).
Tips for Setting Up Your Transition Area
Freestyle Swimming Tips

Even grown men fall off their bikes...

I hope everyone's training is going better than the last time I checked. I know the Tough Cookies are having a wonderful time each week and working hard each day. I haven't heard from any of the other lovely triathletes who are working their butts off as well but I'm sure y'all are doing great!

So over the past few weeks you are probably getting into a routine to workout more and more as the race approaches. The key is to just do as much as you can and to not overdo it or else you will be hating the next time you go workout and that is no fun. I thought you all could use a little bit of encouragement with this photo...

Yes he fell off his bike! And as the saying goes once you fall off you have to get right back on. I too fell off my bike but didn't have a camera handy since my tight tri shorts don't have any pockets...thankfully! but it isn't as bad as i remembered from when i was little so just get back on and keep riding or else your knees will swell up and you won't be riding your bike for a day or so.
Also...The T-shirts are IN!!! and we sold 76!! we ordered 10 extra and only have 8 left to sell so let me know if you know of someone who wants one.

Keep working hard and thanks to those for supporting the cause!!

TRI-ing For A Cause T-Shirts

Purchase a t-shirt to help us raise funds for the Mark Felice Childhood Cancer Fund. They are a standard royal blue pocket t-shirt for $17 each. The brand is Gidian Ultra Cotton which is different from last years and won't be as heavy.

We will be ordering the shirts on April 17th so please let me know if you would like one (emailing or calling me) or you may purchase one online by April 18th!! 

We will order extras but there are no promises we will have the size you prefer. 

Front: TRI-ing For A Cause, 2009, Mark Felice Childhood Cancer Fund

Back: Float the Swim, Walk the Bike, Crawl the Run

To keep you motivated

Here are some tips to keep you motivated...

• Triathlon Newsletters...once you have registered for the Danskin they will send out information about the race and little tips to keep you on track
• Mentor Program...Danskin also has a mentor program where a person will email you and check up on you and give you advice. i signed up for it and have already started getting emails. 
• Active Triathlete...i signed up online to get updates and pointers. it is really helpful and they walk you through different workouts and tips on how to swim, bike, run etc. Active Triathlete Website
• Map My Run.com...this will help if you don't have an odometer and you want to find new trails in your neighborhood. it is really helpful since you can log your distance and search for other running paths in austin. Map My Run Website
• Most Important...just think of why you TRI and you'll push yourself to work hard. I know it sounds corny but self motivation is key. You can train as a group and work hard together but when it comes to race day it comes down to just you to push yourself.

The Race is On!

We are off to a great start with training...but oh was it cold and windy on Saturday morning! We learned about all the bike types and how women ride anything and everything in these triathlons. It was fun to see Anne and Gloria at training. It is all new to them and they are hanging in there giving it their all. Just wait until we learn to change a tire! Go girls! We talk on and on about equipment we have to have. The list never seems to end! Swimming coming up on Wednesday....bring on the heatwave,please!

First Week of Training

So the first week of training is coming to an end with so many more to look forward to.

Last year, being my first year to do a triathlon, i kept a training log of my daily activity each week. 

It was quite humorous to look back and see that in my first week it read:

Monday- biked 20 mins, 3 miles

Thursday- biked 10 mins, 1.86 miles

Friday- ran 1 mile

I didn't start swimming until 3 weeks in and that is even funnier to read:

first time at the pool: swam 20 mins- DROWNED! (within those 20 mins i only did 4 laps of the pool meaning 200 m, taking rests after every 25 m length)

I decided it was best if i took notes on how the exercise went and the majority of my swimming ones say "drowned" so no worries. I was using kick boards and flippers up to 1 month prior to the Danskin. 

Hopefully everyone is staying motivated and focusing on the weeks ahead. 

Things not to worry about:

- how far of a distance you are going in the first weeks of training because it is a gradual process to reach the final distance for the triathlon (it took me up until the day of the race to finally bike 12 miles!!)

- don't think of this as a chore but have fun doing it

- if you don't have the best bike, shoes, socks, shorts, etc...you will be fine. In the Danskin you will see women with mountain bikes to $2,000 road bikes, onesie swimsuits instead of tri shorts/tri top, tri running shoes to 5 year old beat up new balances, and the such.

If any of you have questions please feel free to email me annmariefrancese@gmail.com or my mom at annfrancese@yahoo.com.

You will love joining Tough Cookies!!!

I joined and plan to start on Monday. The ladies that run it are such great athletes and so good at teaching. They are very supportive at whatever level you are personally training. There are women that are really great athletes and then there are some that have never put their head under water. Some are there to support the cause with the Danskin or others have taken on the personal challenge of getting in shape. It is a great self-esteem builder. Everyone feels special within the group. You are only competing against yourself in the training. Don’t be intimidated. You won’t be left in the dust, so to speak.
We found, last year, that the triathlon tips they taught us were so helpful. They also push us to train in all areas giving us a weekly workout sheet to help us on days we weren’t in class. When I started Tough Cookies, I was running 3 miles at 10-11 minute miles and that was about it. I hadn't been on a bicycle in years and the only swimming I had done was floating with a noodle in one hand and a beer in the other. My sister in law, Robin, talked me into joining and we loved meeting all over town at these sessions. Robin brags that she can talk me into anything! We also called each other every other day to see what each other was doing in the off time. Robin couldn't run 2 miles or maybe less when she started! I was not able to swim without floating some even when I did the Danskin! I knew there were “angels” around to throw me a noodle if I needed it.
Tough Cookies has morning and evening classes on Mon and Wed and then on Sat. mornings we are all together at different places for biking and running. It is great to be in a group for biking, as the group rides help protect us while we ride not to mention the great lessons in how to ride a bike and bike etiquette for tri’s. Have you ever changed a tire or put a bike chain on? Not things I really wanted to learn, but did!
I would love it if you would join.
Typically the Monday running is on Town Lake and the swimming is at River Place Country Club for the first many weeks. Saturday locations change. Towards the end, we met at Pedernales Park and at Mansfield Dam on Lake Travis for lake swimming and finally a few weeks before, we actually go to Decker Lake to practice the route of the Danskin. That is very helpful. I also have to add, I missed and will miss some classes and still find the cost is very low for this level of training. Last year I was out of town for two weeks of it and still found it worthwhile. Think about it!! Come join!! You too will love being a TOUGH COOKIE!

Skeese Greets Tri

The Skeese Greets Tri is a wonderful practice for the Danskin. It is a month prior on May 3rd and will help you get a feel for transition zones, the swim, and help to calm your nerves for the big day.

I thought the swim was going to be the hardest part since you are in a semi-large group and you feel like you are swimming on top of people. And for the most part you are and it was quite difficult BUT the Skeese Greets helped me to practice and not be afraid of getting pushed by someones foot or stuck swimming around people. It also teaches you the process on the best way you should layout your shoes, clothing, and other accessories you will need to compete.

March 31st the fee goes up so REGISTER if you want to do it: http://www.skeesegreetstri.com/

My mom, aunt, and I are already signed up!

Why we TRI: Mark Felice Childhood Cancer Fund

Mark Stephen Felice was born on March 22, 1986, in Camden, New Jersey.  He grew up outside of Philadelphia, Pennsylvania. Even as a very young boy, he was drawn to idolizing heros who pushed themselves to the limits to do the right thing in any situation. He continuously surrounded himself with people, from his parents to his friends, who embodied the same amazing hearts as his idols.

In middle school Mark moved to Austin, Texas; all along he searched to live life to it's fullest. Soccer was always one of his favorite pastimes and although he was not the star of the team, he would preserve to play as hard as he possibly could. Mark's goal was to motivate the other players to do their best on and off the field.

Mark continued to high school, when it was discovered after a wakeboarding accident that he had Rhabdomyosarcoma, a solid tumor found in the base of his skull. Even through radiation, chemotherapy and a relapse, Mark pushed to be out with his friends and family, wakeboarding and on the soccer field. Two weeks before he passed away, he attended his senior year Homecoming dance. Mark died on October 15, 2003 with his friends and family that he had touched and shown what life had to offer, surrounding him. All that Mark Felice wanted was for no other child to go through the trials of cancer. He wanted every child to be a normal kid with his or her life in front of him or her and goals within reach.

TRIATHLON REGISTRATION!

Registration is OPEN!!

CLICK TO REGISTER!

Tough Cookies

My mom and aunt join a training group called Tough Cookies. They are a women's group who meet 3 times a week (Monday, Wednesday, and Saturday). I got to go to 2 or 3 lessons with my mom and they really are helpful. They teach you everything from technique to how to change a flat tire. They even take you to the race site about 2 weeks prior to the race to try out the water, bike the hills, and run  part of the path. It costs  $250 and worth EVERY penny!

All of the women in the group are incredible and they've never had a member not finish the race! For more information you can check out their website which is listed on the left under triathlon websites or talk to my mom.

Just Keep Swimming...

The swim might seem scary but it truly isn't that bad. Just begin slow and work up to the full distance. It will take time but becomes enjoyable once you get the hang of it.

items you will need:

- swim cap

- googles

- swimsuit (I own a onesie and it is pretty great looking! so don't slam it until you try it!)

The pool is the easiest place to begin training and you can always take swim lessons. I know the YMCA centers have lessons for all ages and Tough Cookies does a great job teach the proper technique.

June 7th!

The Danskin Triathlon is on June 7th!!

Last June, many of you told me you would like to take part in the Danksin 2009!! NOW is a great time to start thinking about it. We had a very successful first year in 2008, but want to be even stronger this year to support the Mark Felice Childhood Cancer Fund.

We raised over $3000 and this year we would like to raise even more money with your help and support. We also want to encourage you to join us on June 7th. Many of you expressed that you wanted to do the triathlon, or part of the triathlon, and some of you said you could help with fundraising. For my sister, mom, and myself, it truly was a great bonding experience knowing that we were doing this for an amazing cause and we really felt the incredible satisfaction crossing the finish line knowing we had given it our all. It is very special having the friends and family fan club come out and support us all wearing the Mark Felice t-shirts.

It is not too early to start exercising and everyone can use support through the process.