By:  JoAnn Cranson

Are you like me and getting a good night’s sleep can be a challenge? “Why can’t I sleep like I did as a teenager?”

As we age we produce less of a growth hormone which allows us to not get into as long, deep sleep like when we were young. With this in mind, there are a number of things we can do to set us up for better sleep:

• Limit caffeine. Everyone is different, but I find I can’t have caffeine after 2 pm. (The half-life of caffeine is around 5 hours.”  Meaning if you took in 200mg of caffeine, after roughly 5hrs, half of that (100g) will have been excreted.  But some people metabolize caffeine
  faster or slower than others!)
• Keep a bedtime schedule as consistent as possible. This helps our bodies to know when to start slowing down and when to start waking up.
• Your bedroom should be dark and cool for better sleeping.  Consider using a sound machine.
• Really do your best to reduce your stress and try to slow your brain down when it gets close to bedtime.
• Stop screen time at minimum an hour before you want to go to sleep. Even if you use blue-light glasses, it doesn’t matter.
• Don’t drink alcohol before bed. You may feel like this helps you fall asleep but it hinders good sleep throughout the night.
• Stop eating 2-3 hours before bedtime.
• Make sure you are hydrated before going to bed.
• Some medications are prone to interrupt your sleep.
• Exercise during the day has shown to help you sleep, but not right before going to bed.
• Lower light levels about an hour before bedtime.  Make sure to get natural light in the mornings.  This helps regulate your body.
• Magnesium – I take 30 minutes before bed.   I take Magnesium as di-magnesium malate, magnesium citrate and magnesium glycinate blend to get all the different benefits.  7 out of 10 adults are deficient in Magnesium!

In training, it seems like we are so focused on our workouts, racing and nutrition we forget how essential sleep is for our recovery and overall health. We need 7-9 hours of sleep a night. Not getting enough quality sleep raises the risk of many diseases and disorders.  These range from heart disease and stroke to obesity and dementia.  Sleep prepares your brain to learn, remember and create.  As you sleep you can reduce inflammation, pain and increase metabolism.  According to the National Institute of Health “The brain has a drainage system that removes toxins during sleep”.  

There has been MUCH emerging work in the form of pre-eminent sleep and the impact on our lives. Researcher and author Matthew Walker has a lot of good information.  Click on this link to listen to one of his talks.

It is important to understand the 4 stages of Sleep to help us realize we need all these stages each night.  Here is a link to a great article from VeryWellHealth by Kendra Cherry.

Are we choosing to get less sleep because we go to bed later and get up at 4:30 am to workout with only 5-6 hours sleep?  If this is the norm for you, you may want to reconsider.

With all these things in mind, we need to prioritize our sleep.  It is a choice to be intentional about setting ourselves up for a good night’s sleep.  For me, some nights I win and some nights I lose.

The post Where Oh Where Has My Sleep Gone? appeared first on Team Athletic Mentors.

By:  Kellen Siems

My name is Kellen Siems. I am 14 years old and a freshman at Hackett Catholic Prep. This is my second year racing for Athletic Mentors. I competed in many triathlons and 5K races this past spring and summer.

I started off the triathlon season with the sprint distance at the Grand Rapids Triathlon, moving up from the supersprint distance last year.  I then did the Cereal City Triathlon for the first time. I was back doing the Shermanator.

My favorite triathlon was the Michigan Titanium Olympic relay. My sister and brother were on my team. Brie swam, Sean biked, and I ran. I made sure to train hard because I had not run a 10K in a while. We were able to cross the finish line together and ended up winning third place.

When I first heard about the relay we decided I was going to do the running portion. When I got the news that I was running I had to start training. Training consisted of me going out over the summer and running three to six miles. Some days I would head to a track to do short hard interval runs to improve my speed. When I finished every workout I made sure to stretch to help prevent pain and discomfort later. I also made sure to drink lots of water before and after every workout.

The post Why Running appeared first on Team Athletic Mentors.

An interview with program director: Terry Ritter

What were some highlights of year four for the program?

We were able to win a number of local road races in the Elite class, on both the west and the east side of the state (Waterford and Grattan), with multiple juniors. 3 of them did the 2023 Iceman in the PRO class, with Jonathan Meyer getting 13th overall. Jon also raced in his first PRO criterium field at Tour of America’s Dairyland (ToAD). Charlotte raced up a junior class at ToAD and took 2nd in the 17-18 field for the 5 day omnium. Jack Kozlowski took 3rd in his Cat. 4 omnium as well. We also took a few wins in the Elite field for a couple of gravel events in Michigan, and had a few of our juniors score top 10 overalls. Katja Opfer (10th grade) won the MiSCA Varsity girls series, netting all 6 wins, while Charlotte Rosinski (10th) was 2nd and Lauren Schultz (12th) was 3rd in the series. James Meyer (11th grade) won a race and finished 2nd in the MiSCA Varsity boys series. And we had a split squad for Barry Roubaix, with 8 of our kids doing the Fayetteville USAC MTB National. The remaining 2 boys and 5 girls were able to win the team competition at Barry for a 3rd straight year and win the boys and girls overall. We also won the 15-18 Junior State Cyclocross Championships with Eli and Charlotte.

How was this year’s team ambitions different from last seasons?

This was the first year we graduated a significant group from the program as September came, as we had 5 seniors in our 15 riders. Watching them progress from just a few years ago (and one of them from 4 years ago) was rewarding to see. This older group helped set the tone and we attended 2 National MTB USAC events as well as USAC MTB National Championships in PA. We also took 9 kids to ToAD, which was awesome. The seniors took a lot more responsibility in some areas which is part of what they experience on TAMJD. They left a good expectation for the younger riders.

Any news on the success of TAMJD alumni?

Three of our seniors, Jonathan, Hunter Post and Spencer Blaz, got cycling scholarships and are attending Fort Lewis College in CO, Kings College in TN and Lees McRae in NC, respectively. Elizabeth DeFauw, a past rider of ours, went to Bissell and is attending Marion College in IN this season. The fact they are competing in MTB and road while at school makes us all proud in the program. But the big news was Kellen Caldwell, who graduated from TAMJD 3 years ago, winning the College National Road Championships! I coached him the whole year until his performance there and a 5th at Green Mountain Stage Race caught the attention of a national level development team. Kellen is chasing his dream of being a General Classification rider for a professional team someday.

What are some changes you plan to implement for the coming season?

This off season we plan to have a monthly ZOOM meeting with the parents/kids to share some important information about various topics, like nutrition and sports psychology. We feel this will help the riders prepare for more success in 2024 and also keep them engaged throughout the downtime. We are also going to do some VO2 testing on most of the same subjects from last year this winter to see what growth they have made and get a better grasp regarding changes seen with the junior physiology. We are always tweaking the coaching offering and will also get a more detailed schedule for the season out that will help parent’s plan and also allow more group rides, which the kids enjoy. We’ll also be looking at maybe doing MTB Marathon Nationals and Gravel Nationals.

If you could dispel one myth about the program, what would it be?

Many coaches that I talk to from MiSCA teams feel our success at TAMJD is due to all our kids training together. That’s an important part when it happens, but is also pretty rare. The fact they are offered personal coaching through Athletic Mentors, which most take advantage of, is really where the secret sauce is, I’d say. The other thing is that we set a bar and do our best to keep the kids on task so that they can learn about meeting expectations they agree to. All of this is wrapped in an environment where we get them to feel comfortable trying new things in cycling (road, gravel, CX), and that keeps it fun and gives us more options as a team. Many people within MiSCA are surprised at how well our kids do on things other than MTB racing.

What are you most proud of looking back on the past four years?

We’ve had juniors here and there that we’ve worked with in TAM for a long time, but putting together a dedicated junior development program has been a challenge. MiSCA changed that by offering a lot of young MTBers, but we still had to work to do what we felt would make them most successful and also keep it fun. That was selling the values of personal coaching and trying different cycling disciplines. Both of those things have shown to be very beneficial for the kids goals and their enjoyment. To see that you’ve provided them with an opportunity no one else has makes management feel all the work we dedicate to the program is worth it.

The post Catching up with Team Athletic Mentors Cycling Junior Development appeared first on Team Athletic Mentors.

By: Brie Siems

My name is Brie Siems and I am 14 years old. I am a freshman at Hackett Prep. I enjoy being  outdoors and have a passion for being active. I  participate in many sports such as soccer, swimming, running, basketball, and skiing.  I like triathlons because they include swimming and running. This past summer, I competed in many triathlons in addition to running in multiple 5k races in the area.

My brothers and I volunteered at the Kid’s MiTi triathlon in Grand Rapids this past August. I really enjoy volunteering at races. I watched so many kids arrive in the transition area to set up.  They were so happy and excited. For some of them, this was their first kid’s triathlon ever. I was able to help set up the food table and mark the kids’ arms and legs. It was fun to see all of the kids gathered at the water start. I helped some kids get their socks on in transition and take their heavy bikes off of the rack for them. I was even able to hand out all of the medals to the kids when they finished. It wasn’t that long ago that I was one of those kids who was new to triathlons and learning the basics. Now, I am helping kids in the race. It’s a good thing to give back and encourage others who are new to triathlons.

I also had the opportunity to race in the MiTi Olympic Relay triathlon the next day with my two brothers, Kellen (14) and Sean (16). This triathlon is a 1500m swim, 40k bike and 10k run. I was encouraged to do the swim leg.  The swim course looked very long and it was my first time swimming this distance with no break. It was also my first time racing in a wetsuit, which really does improve speed and comfort in the water.  Luckily, I have been training on a swim team so I was ready!  We all have strengths and weaknesses,  but it was perfect because I was better at swimming. The race ended well with each of us getting a finisher medal and a 3rd place overall Olympic Relay medal. My brothers and I worked hard but also worked well together as a team.  

Athletic Mentors provides great support and opportunities.  In addition to helping with gear, it provides a network of people that help you out.

The post Growing in Triathlon by Volunteering and Relay Racing appeared first on Team Athletic Mentors.

By Jeremy Sikkema

Triathlons are a test of physical and mental endurance, requiring participants to excel in swimming, biking, and running. While many may believe that aging marks the decline of athletic prowess, this could not be further from the truth. With the right guidance and a commitment to consistent training, athletes can not only maintain but also enhance their performance in triathlons.

In your 30’s, you might have more responsibilities and a busier schedule because of items such as kids and work. This makes the quality of your training sessions just as important as the quantity. By having a good coach and consistently following a training plan I have been able to go from a middle-of-the-pack athlete to one that is competing at the front of the race in both short and middle-distance triathlons.

In 2015, at the age of 30, I completed the Shermanator sprint triathlon, finishing in 27th place with a time of 1:07:48. While this was already a respectable feat, fast forward eight years to 2023, and I emerged as the overall winner of the Shermanator triathlon, completing the race in 53:32. The result is an example of the potential for improvement, even as one progresses through their 30s.

The Consistency Factor

While talent is undoubtedly important, consistency is the true cornerstone of success in any athletic endeavor. Maintaining a consistent training routine becomes even more critical. Here’s how consistent training impacts your triathlon journey:

• Building Endurance – Consistent training gradually builds endurance, which is crucial for completing the varying distances of a triathlon. Regular sessions condition your body to handle the demands of the race, preventing burnout on the big day.

• Muscle Memory – As you repeat the three disciplines of swimming, cycling, and running, your body develops muscle memory. This means your movements become more efficient, leading to improved performance and reduced energy expenditure.

• Moderating Plateaus – Progress isn’t always linear, and training plateaus are common. However, with consistent training, you can push through these plateaus and continue to see improvements over time.

• Injury Prevention – Consistency also plays a role in injury prevention. Gradually increasing your training load with regularity allows your body to adapt and grow stronger without succumbing to overuse injuries.

The Power of Coaching

A key factor in accelerating your progress in triathlons is the presence of a skilled and knowledgeable coach. Coaches bring a wealth of experience, technical expertise, and personalized guidance to the table, tailoring their approach to your individual needs and goals. Here’s how a good coach can make a significant difference:

• Customized Training Plans – A coach will design training plans that align with your current fitness level, taking into account any pre-existing conditions or limitations. This tailored approach minimizes the risk of injuries while maximizing progress.

• Goal Setting – A coach helps you set realistic yet challenging goals, breaking down your long-term objectives into smaller, achievable milestones. This approach keeps you motivated and focused on continuous improvement.

• Technical Expertise – Triathlons require mastering three distinct disciplines. A coach can refine your swimming technique, enhance your cycling efficiency, and optimize your running form. These technical adjustments lead to improved overall performance.

• Monitoring and Feedback – With regular assessments and feedback, coaches ensure that you’re on the right track. They can analyze your performance metrics, suggest adjustments, and provide insights for ongoing enhancement.

Training Smarter, Not Just Harder

In 2018, I undertook my first half-distance triathlon at the Grand Rapids Triathlon, completing the race in 5:30:33. Five years later, in 2023, a dramatic change in results unfolded when I crossed the finish line in 4:44:32. The highlight of this journey was the biking segment that allowed me to bridge to the front of the race and enter T2 in second place.

Embarking on a journey to complete and/or get faster at triathlons as you age is a testament to your determination and commitment to self-improvement. Through the guidance of a good coach and consistent training, you can shatter the misconception that age hinders athletic achievements. Remember that progress might be gradual, but each step forward brings you closer to realizing your full potential as a triathlete.

So, lace up your running shoes, hop on your bike, and dive into the pool with renewed vigor. With the right mindset and consistently following a well-structured approach, you can thrive as a triathlete well into your 30’s and beyond. The finish line awaits – and it’s never been closer.

The post Realizing Your Potential: Getting Faster in Your 30’s with Expert Coaching and Consistent Training appeared first on Team Athletic Mentors.

By: Jay Campbell

On July 18, 2023 the top cyclists in the world raced a 22.4 km time trial on a hilly course that ended with a 2.5 km climb at 9.4%.

You can watch the highlights here: https://www.nbcsports.com/watch/highlights-2023-tour-de-france-stage-16

These are my takeaways for us mere mortals trying to get faster at the cycling leg of a triathlon.

1. Workout in the aerobars as much as you can!!! There is a very old study that measured peak power in upright and aero positions for elite cyclists vs. triathletes. Triathletes had higher peak
   power in the aero vs. upright position while it was the opposite for cyclists. [Peveler, W. et.al. Effects of Training in an Aero Position on Anaerobic Power Output, J. Exerc. Phys., 2004 7(5), p.
   52.] Not surprising. Athletes are strongest in the position they train in. I am continually amazed at how many of the Tour de France cyclists “sit up”; during the time trials, but then that is how they race and train. It shouldn’t be surprising however that the winner of the time trial stayed in the aero bars all the way through his final sprint. It is the most efficient position IF YOU HAVE TRAINED FOR IT. I know training in “aero” is not possible when riding with groups. But, with all the time most of us spend on a trainer, there is no excuse for not doing the bulk of that in aero.
2. If you have the cash, buy a rear disc wheel, aero socks, and aero helmet. Every rider in the time trial was outfitted with this gear (actually I think I saw one rider in a road helmet). The aero advantage of these items has been shown in the wind tunnel on a wide variety of riders. In triathlon we still do not have the limitations on sock height that the Tour has. I am convinced that just about any sock is “aero” and the more sock the better. So pull on those full length compression socks if you don’t mind having a long transition (or are doing a duathlon.) If you are in the market for an aero helmet, check out Smith’s helmet –“Jetstream TT” helmet.  The innovative helmet (“Redeemer”) worn by the Uno-X Pro Team at the Tour is on a whole new level – very unusual design and is not available to the public yet.
3. Wear long-sleeves? About 90% of the riders had long-sleeve speed suits despite temperatures close to 90F. All of the top 5 finishers had long-sleeves. OK…maybe you are not ready for that, but at least go short sleeve vs. sleeveless. The aerodynamics on this are well established. I have seen some “arm-coolers” at Nationals. They are worn like arm-warmers but are well-ventilated and aero.
4. Workout in the aerobars as much as you can!!! DIDN’T I ALREADY SAY THIS? I tried to count the number of riders who switched from a time trial bike to a road bike for the final climb. [A bike change in the middle of a stage of the Tour is not that unusual.] I estimate it was about half including the #2 finisher, but not the other four in the top five. Switching to a lighter bike when gravitational forces predominate over aerodynamic forces often makes sense. I also tried to determine under what conditions riders “sat up” or “stood”.  Generally, they “stood” when
   speeds dropped below 10 mph (only on one very steep section) and when sprinting at the end.  The best time trialists were only coming out of the aero bars when their speed dropped below
   16 mph. Many riders “sat up” when their speeds dropped to 20 mph. However, even at 16 mph there is significant drag making the aero position beneficial (IF YOU HAVE TRAINED FOR IT). I have heard arguments that it makes no sense to “stand” for the final 100 meters of a time trial as the increased drag wipes out the additional watts generated by standing. Maybe the winner of the time trial believes those arguments, as he remained in the aero bars during the final sprint. He was the only finisher I observed who chose to do that.

HERE IS A DRILL: Do a hilly workout while staying in the aero bars the entire time. It is true that when you are going very slow up a hill there is little advantage to be in the aerobars, but it will make you stronger in the aero position. You will be like the triathletes discussed above who actually have a higher peak power in the aerobars vs. upright. Now you can reserve “sitting up” for the occasions where you need to stretch or slightly change muscle groups.

To answer my own title-question, there are a few things triathletes can learn from the Tour de France Pros. But your time is better spent watching the triathlon pros. Only triathletes would think of stuffing a water bottle down the front of their jerseys to get more aero. (See Gustav Iden.)  https://www.triathlete.com/gear/bike/expert-tested-the-water-bottle-jersey-trend-produces-shocking-
results (607) Fast or Fiction: Does a bottle down the front of your kit make you more aero? – YouTube.

Now get on the bike and in your aerobars!

The post Can Mere Mortals Learn Anything From The 2023 Tour de France Stage 16 Time Trial? appeared first on Team Athletic Mentors.