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Athletic Mentors » A Homage to the Boston Marathon

A Homage to the Boston Marathon

May 13th, 2026 by JoAnn Cranson

By:  Ellie Wardell

I want to kick off my Blog posting saga of the 2026 race year with a recollection of my Boston experience.

After finishing the race and sitting in the memory of what once was, I wish I could bottle the feelings, emotions and visual/auditory experience of a Boston Marathon weekend. Like any recollection and story telling, you start with the beginning.

I flew into Boston on a red eye from Seattle, my new home, landing at 6:30 am in MA. After some caffeine and a brisk walk toting my carry-on and backpack, I arrived at the Expo on Boylston Street. The expo was where bib pick up and merchandise was sold. Doors promptly open at 10 am, but the line was already out the door – just like any Santa House on Christmas Eve. Walking to pick up the bib was an experience in itself: the anticipation of seeing your assigned number being tangible in your hands, confirming this is no longer a life long dream but a reality. After packet pickup you are guided to the expo area where Boston merch was being sold, along with other vendors. DO NOT SKIMP OUT ON MERCH; buy all that you can. I do recommend trying on items prior to buying due to sizes running smaller. The rest of my Friday involved reuniting with my two friends who were my support crew for the weekend, touring downtown Boston and checking into our Air BNB in Brighton, MA (a 20 min train ride from downtown). Staying outside of downtown proper allowed for cheaper lodging and increased opportunity to sight-see. Dinner was provided by Brighton Bodega, which I highly recommend for their tapas selection.

We slept in on Saturday morning since we were all ragged by travel. We made a game plan for the day based on all having a must-do list of items we would like to see when being in Boston. We checked out: Public Gardens, the Public Library, the Boston commons (America’s first park), Quincy Market, Sam Adams Brewery, Saltie Girl (home of Boston’s best lobster roll) and Boston Harbor. We used public transit, buying a Charlie Card for unlimited uses for travel via bus and train. We had ice cream for dinner and ended the evening with a movie night.

On race eve, we grocery shopped for pre-race dinner. Dinner was an old classic: spaghetti, bread and salad. We checked out Cambridge, Harvard and ate bagels from Pop Up Bagel, which was where I had the best bagel of my life. Truly recommend checking out the Natural History Museum of Harvard. We hosted local friends for the evening and created posters for tomorrow. I ended my night with packing and laying out race outfits, ensuring I had all that I needed and everything was accounted for.

RACE DAY! The wake up alarm went off at 5 am to be out the door by 6 am for the train into the city. I toasted my bagel, made a water bottle with caffeinated liquid IV and got myself ready to run the race of a lifetime. Shoes donned, hair slicked back and layers zipped up I walked myself to the train stop where I was met with other fellow Boston runners. We got off at Arlington street and made our way to go-bag drop off and bus loading. The volunteers were very helpful and directions were clearly marked and easy to follow. Bus loading for the Blue group started promptly at 7:30 am. I recommend using the porta-potties as much as you can prior to the hour bus ride to Athletes Village. This was where I made fast friends with two girls who were also running their first Boston Marathon. We rode together, which made the bus ride so much more enjoyable. Once we arrived at Athletes Village: more water was consumed, layers were ditched into the donation piles and the endless trips to the bathrooms were made to feel fully prepared and ready to run. Red, white and blue groups were called which was our cue to start walking to the start line. Once 10:37 am hit, that was when I crossed the start line and made my journey with thousands to Boston. A continuous stampede and consistent roar of crowds made the race overwhelming in a good way. Never have I ever felt so supported during a race before, even amongst total strangers. It was a surreal experience that still feels like a dream. Once hitting mile 20, I felt like I was floating to the finish running on energy from crowds. On the straight away I had to fight back tears of joy and exhaustion. Through the finish chute I go, a medal placed around my neck and the post-race endorphin rush at its peak. I shuffled to get my go-bag and ventured to my meeting spot for my friends to reunite with me, which was established prior to race day. We capped off the marathon experience attending the Mile-27 party, where Sam Adams was crushed and chased back with the best gyro of my life. Our flights all took off at 6 pm Monday eve, so we walked to pick up our luggage and made our way to the airport. I had a 6 hour flight home to Seattle, where I was able to snooze and relive the marathon on repeat.

Boston Marathon, thank you for hosting me and showing true colors of humanity: goodness towards others and being part of something that is bigger than yourself. I will plan on continuing to run this course, with expectations of being fully surprised and blown away each year. For those who are flirting with the idea of going for a BQ: DO IT! It is truly amazing and you will not regret it.

Learning How to Race Again

May 13th, 2026 by JoAnn Cranson

By:  Mike Limerick

Around 2020, I started noticing pain in my right arm. It would run from my shoulder blade down into my hand. It came and went, so I didn’t think much of it at first. I figured it was posture, overuse, or something I could manage.  So I did what most athletes do. I kept training. I stayed on top of my exercises, saw a chiropractor, and worked on my posture and strength.

In 2023, it got worse. I lost half my season and had to give up on my first full Ironman. That one stung. I had been building really well and felt strong. That was the first time someone told me the issue was coming from my neck. I went through about eight weeks of physical therapy, felt a little better, and got right back into training. But something had changed. I had lost strength in my right arm, and it never fully came back.

In 2024, things were going well again. I had some strong races, a great ride at the Grand Rapids Gran Fondo, and even hit a solid time trial on the bike. For about eight months, I felt like I was back on track.  Then after racing the Grand Rapids Tri in mid June, I felt that same discomfort in my shoulder blade.

By mid July, the pain was back down my arm, and this time it did not go away.  It was constant. Sleep was rough. I was tired all the time and had a hard time focusing. I was more short tempered than usual. I tried to keep most of it to myself, but it started to wear on me.  Even asking my wife for help felt difficult. I am used to being active and independent.   Every morning I woke up hoping it would be better. It never really was.  By September, it flared up hard. At that point, I had enough. I went to see a spine specialist, and the imaging showed that my body had already started to fuse on its own.

On November 5, 2024, I had my C4 through C6 fused.  The first few weeks were humbling. Getting in and out of bed put a lot of stress on the front of my neck where the incision was. Avoiding quick movement took some effort. Asking help to lift objects over my head was annoying. However, I was surprised that I could get on the trainer and spin for about 15 minutes, but I had to sit upright and adjust my position.

A few weeks after surgery, we went on a family trip to Mexico. Even though I was in recovery, I knew the importance of staying active. I walked a lot, worked my lower body in the gym, and even swam short distances with a snorkel.  For three months, I was restricted to lifting no more than five pounds with my upper body. Therabands became my go to. When I finally got back into the gym, it felt good, but it was also a reality check. I was lifting about half of what I had been the year before. Even the bike was still tough at that point. Being in an aero position requires some neck extension, and mine was limited.  Push ups and pull ups were the hardest. Now I can do a few strict push ups and get a couple pull ups. I can even get a dip or two in. Overall, it has been a slow progress, but it is progress.

Team Athletic Mentors played a huge role in all of this. My coaches helped adjust my bike position so I could stay comfortable but still be effective. They helped guide my training without rushing the process. My teammates kept checking in and kept my spirits up. Without them, I do not think my season would have gone the way it did.

Race morning at Ironman Michigan 70.3 in 2025 tested me right away.  I found a flat tire in transition and started to panic. I could not find a pump, so I ran to some friends to borrow one. When I realized the tire was leaking from the valve stem, I honestly thought my race was over. It felt like everything I had worked for was slipping away.  I went over to the mechanics, and they were able to put tubes in just minutes before transition closed. My timing for fueling got thrown off because of all of it. I had taken a gel too early and ended up waiting about 45 minutes before the swim.  Once I got in the water, though, everything settled. It was time to go.  I stayed smart the whole race. Not chasing numbers. Just racing within myself.  When I crossed the finish line, the feeling hit all at once. Relief, excitement, and a lot of emotion.  Seeing my wife, my coach, and my teammates there waiting for me meant everything.

I had lost two seasons to this injury, and getting back to that moment was not easy. Trying to rebuild fitness while dealing with pain takes a lot out of you, both physically and mentally.  What I took away from all of this is pretty simple. If something does not feel right and it sticks
around, go get it checked out. Do not assume it will fix itself.  And when things get hard, because they will, you have to be willing to stay in it. Some days are going to hurt. Some days are going to feel off. But if you stick with it and have the right people around you, you can find your way back.

Exercise is a Natural Antidepressant

March 6th, 2026 by JoAnn Cranson

By:  Raquel Torres

How Exercise Helps with Depression

Did you know that a simple 30 minutes of exercise 5 times a week can boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more.

When you have depression or anxiety, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Recent statistics show that 1 in 5 adults in the United States struggles with depression, and antidepressant medications are a common way to treat the condition. However, pills aren’t the only solution. Research shows that exercise is also an effective treatment. “For some people it works better than antidepressants, although exercise alone isn’t enough for someone with severe depression,” says Dr. Michael Craig Miller, professor of psychiatry at Harvard Medical School.

“In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression,” explains Dr. Miller.

Mayo Clinic research results show that working out and other forms of physical activity definitely ease symptoms of depression or anxiety and make you feel relaxed and happier. Exercise may also help keep depression and anxiety from coming back once you’re feeling better. Below is more about Mayo Clinic investigations.

Is a structured exercise program the only option?

Research shows that physical activity such as regular walking — not just formal exercise programs — improves mood. Physical activity and exercise are not the same thing, but both are beneficial to your health.

Physical activity is any activity that works your muscles and requires energy and can include work or household or leisure activities.

Exercise is a planned, structured and repetitive body movement done to improve or maintain physical fitness.

Regular exercise may help ease depression and anxiety by:

  • Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being
  • Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety

People who exercise regularly tend to do so because it gives them an enormous sense of satisfaction. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. 

Regular exercise has many psychological and emotional benefits, too. It can help you:

  • Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. 
  • Get more social interaction. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
  • Cope in a healthy/smart way. Doing something positive to manage depression or anxiety is a healthy coping strategy. 

The challenge of getting started:

Depression manifests physically by causing disturbed sleep, reduced energy, appetite changes, body aches, and increased pain perception, all of which can result in less motivation to exercise. It’s a hard cycle to break, but experts say getting up and moving just a little bit will help a lot. Start with five minutes a day of walking or any activity you enjoy. Soon, five minutes of activity will become 10, and 10 will become 30.

What you can do?

It’s unclear how long you need to exercise, or how intensely, before nerve cell improvement begins alleviating depression symptoms. You should begin to feel better a few weeks after you begin exercising. But this is a long-term treatment, not a one time fix. 

Experts suggest picking something you can sustain over time. The key is to make it something you like and something that you’ll want to keep doing.

Raquel Torres, MBA, USAT Triathlon Coach Level 1-2 Elite

 

Winter Triathlon Training: How to Stay Fit When the Weather Doesn’t Cooperate

February 27th, 2026 by JoAnn Cranson

By:  Raquel Torres

When winter arrives, many triathletes instinctively slow down or take a long break from training. Cold temperatures, snow, short days, and icy roads can make motivation hard to find. But winter doesn’t have to derail your progress. In fact, it can be one of the most productive training seasons of the year — if you approach it the right way.

The key to winter training is adaptation. Instead of fighting the weather, use it to focus on areas that are often neglected during race season: technique, strength, and consistency.

Swim: Build Technique, Not Just Fitness

Winter is the perfect time to work on swimming technique. With fewer races on the calendar, you can slow things down and focus on body position, breathing, and efficiency. Swimming is highly technical, and small improvements in form can lead to significant gains later. Even one or two focused swim sessions per week can make a noticeable difference when race season returns.

“Winter is where champions are built while everyone else is resting.”

Flexibility: The Secret to a Smoother, Faster Swim Stroke

Flexibility is often overlooked in swimming, but it’s key to efficiency and injury prevention. Greater shoulder, hip, and ankle mobility enables you to reach farther, rotate more effectively, and maintain a streamlined position in the water. The result? Less drag, more power, and faster swimming with less effort. Incorporating regular flexibility exercises or stretching routines into your training can significantly improve your stroke, range of motion, and overall swimming performance.

Now, with more experience, I swim faster and with better endurance than I did in 2013. Focusing on technique in the winter has helped me refine my stroke and swim smarter, not just harder.

Bike: Indoor Training That Actually Works

Indoor bike training is one of the most effective ways to improve cycling performance. Using a trainer lets you control intensity and focus on high-quality workouts instead of battling cold winds or unsafe roads. Platforms like Zwift make indoor riding far more engaging by adding virtual courses, races, and structured workouts. Winter is an ideal time to build power through shorter, high-intensity sessions that increase strength and efficiency.

Training indoors also offers an excellent opportunity to prepare for the heat. Riding in a controlled, warm environment while practicing proper hydration—even during winter—helps your body adapt and prepares you for warmer race conditions.

Run: Embrace the Treadmill

Running outside in winter isn’t always safe, especially on icy or snowy surfaces. The treadmill is a smart alternative that reduces injury risk and allows for consistent training. It’s also an excellent tool for improving running form and mental toughness. Speed intervals, steady pacing, and slight incline adjustments can make treadmill sessions challenging and effective.

When conditions allow, outdoor runs are still valuable. Dress in layers or high-quality winter gear, warm up properly, and prioritize safety over distance or pace.

Compared with my early years, I’m now a faster, more efficient runner. Winter treadmill sessions helped me build speed and maintain consistency even when the weather was harsh.

Strength and Core: Build the Foundation

Winter is a strength season. Short, focused strength and core workouts improve stability, posture, and power transfer across all three disciplines. Even two brief sessions per week can help prevent injuries and make you a stronger, more resilient athlete.

Stay Motivated–Stay Disciplined

“Cold days reveal warm hearts and disciplined minds.”

Set small, achievable goals for each workout. Focusing on one skill or objective at a time keeps training purposeful and enjoyable. Remember, consistency matters more than perfection.

Winter isn’t a setback — it’s an opportunity. Train smart, stay consistent, and when spring arrives, you’ll be stronger, faster, and ahead of those who chose to wait.

“If you can train in winter, you can win in any season.”

From Couch to Triathlete

November 21st, 2025 by JoAnn Cranson

By:  Raquel Torres

🏁12-Week Beginner Road Map

Discover a 12-week beginner triathlon training plan that takes you from couch to finish line. Get sprint triathlon tips, workouts, and motivation for your first race.

Intro

You don’t need to be an elite athlete to embrace the title of triathlete. We understand that starting from scratch or returning to fitness can feel overwhelming, but completing a triathlon is within your reach. With a bit of patience, a solid plan, and unwavering faith in yourself, you can achieve this goal.

This 12-week beginner triathlon training plan will gently guide you toward crossing the finish line of your first sprint triathlon, a welcoming and attainable starting point for those new to the sport. Remember, it’s about progress, not perfection, and we’re here to support you on this exciting journey.

What Is a Sprint Triathlon?

A sprint triathlon usually includes:

  • 🏊 Swim: 750 meters
  • 🚴 Bike: 20 kilometers
  • 🏃 Run: 5 kilometers

It’s a fun, manageable way to enter the triathlon world. Most first-timers train about 4–6 hours per week, focusing on steady progress rather than perfection.

💡 You don’t need fancy gear; just commitment and a plan.

Example of a 12-week Training Plan.

To keep things simple and sustainable, the training is divided into three phases: Base, Build, and Race Readiness.

🏗️ Phase 1 (Weeks 1–4): Build Your Base

Goal: Get comfortable with consistent movement and build aerobic fitness.

Weekly Sample Schedule:

  • Swim: 2×/week (10–15 min continuous, focus on technique)
  • Bike: 2×/week (30–45 min easy pace)
  • Run/Walk: 2×/week (20–25 min alternating jog/walk)
  • Rest: 1 full day off

Tips:

  • Focus on breathing and smooth form in the pool.
  • Ride or run with a friend to stay motivated.
  • Record your workouts to see progress over time.

💪 Phase 2 (Weeks 5–8): Build Strength & Endurance

Goal: Boost stamina and introduce “brick” workouts, back-to-back bike and run sessions.

Weekly Sample Schedule:

  • Swim: 2×/week (technique + endurance up to 20–35 min)
  • Bike: 2×/week (one steady ride, one longer endurance ride)
  • Run: 2×/week (include one short brick run after biking)
  • Strength: 1×/week (core and body weight strength)

Tips:

  • Fuel during longer rides (a banana or small gel works).
  • Prioritize sleep and recovery.
  • Expect fatigue; that’s adaptation in progress.

🚦 Phase 3 (Weeks 9–12): Race Readiness

Goal: Simulate race conditions and build confidence for the big day.

Weekly Sample Schedule:

  • Swim: Try open-water sessions; complete full race distance
  • Bike: One long ride (75–90 min) + one shorter intensity session
  • Run: One steady run + one brick run off the bike
  • Transitions: Practice your setup (swim → bike → run)

Race Week Checklist:

  • Reduce training by 30–40% (taper).
  • Stay hydrated and eat familiar foods.
  • Visualize your race from start to finish.

Race Day: You’ve Got This

Feeling nervous? Totally normal. You’ve already done the hard part, the training.

Quick Race-Day Tips:

  • Arrive early to set up your transition zone.
  • Start your swim slow, find your rhythm.
  • Ride steady; save energy for the run.
  • Smile across the finish line, you’re officially a triathlete!

After the Finish Line

Take a moment to celebrate what you’ve accomplished.

Reflect on your training, rest, and start thinking about your next goal. Many new triathletes move from sprint to Olympic-distance races once they catch the triathlon bug or develop a strong interest in triathlon.

Pro Tip:

Join a local triathlon club or online community, or hire a coach. Shared motivation maintains commitment, consistency, and inspiration.

🧭 How to choose & prioritize your gear

  • If the budget is limited, start with a bike + helmet + running shoes + swim goggles/cap. Then add items as you go.
  • Make sure everything fits, and you’ve practiced with it: e.g., try your wetsuit in training, wear your TRI suit for a bike-then-run workout so you know it’s comfortable. 
  • For your first race: focus on reliability over flashiness. A well-serviced regular bike + helmet + running shoes + cap/goggles will get you across the finish line.
  • Keep a “transition bag” or checklist so you have all your little items (sunscreen, nutrition, towel, change clothes) organized.

Final Thoughts

Training for your first triathlon might seem intimidating, but with a clear plan, realistic goals, and a positive mindset, it’s 100% achievable.

In just 12 weeks, you can go from sitting on the couch to crossing your first triathlon finish line; proud, confident, and ready for more.

So grab your calendar, bookmark this plan, and take that first step.

Because the only thing between you and becoming a triathlete… is starting. 🏅

🪶Raquel Torres, MBA

🔗www.raqueltorres.org

📩raquel@athleticmentors.com

Reduce Aero Drag and Rolling Resistance using the Chung Method – Part #3

November 11th, 2025 by JoAnn Cranson

By: Jay Campbell

Blog 3 Drag Reduction Studies using the Chung Method 

We are all in search of ‘free speed’: cycling faster at our current fitness level. For time trialists it is all about reducing aerodynamic drag. For gravel racers, reducing rolling  resistance predominates. But how do you know if an equipment change or body-position  change is faster for YOU? 

This is a blog in three Parts: 1) The Chung Method, 2) Rolling Resistance on Gravel, and 3)  Aerodynamic Drag on Pavement. You can skip to the topic of interest, but the blogs build on  each other. 

This is Part 3 of three blogs on the reduction of drag and rolling resistance using the Chung  Method. Part 1 briefly explained the Chung method and why I have confidence in its results. Part 2 provided an example of using the Chung Method to test rolling resistance on gravel. This blog will show the application of the Chung Method to determine the optimal  aerodynamic hydration system for my set-up.

I recently published a blog showing watts/CdA to be the quantity to  be optimized for flat time-trialing. CdA is the coefficient of drag and is a function of rider  position and bike characteristics. The blog provided a graphical method to find your CdA  using time-trial data. 

CdA is notoriously hard to measure. Expensive wind tunnel testing has long been the only  reliable method of accurately measuring CdA. The advent of power meters gave more  possibilities for amateur measurement of CdA. I wrote about one of those, AeroTune, in a prior blog. More recently I have used the Chung  Method to measure rolling resistance on my gravel bike (See Part 2). The Chung method not only appears to be very sensitive to changes in CdA, but its visual representation of test data provides a good double-check on the accuracy of the data. 

Example: Determine how different hydration systems affect CdA. 

I tested four different “hydration system” setups on my triathlon bike to determine which  had the lowest CdA. They are described and shown below.

1) BASELINE This is my normal set-up. The hydration system is the integral front water bottle in the Quintana Roo PR series.

2) TORPEDO Addition of the XLabs Torpedo Versa 200 LINK  to the Baseline setup.

 

4) NO QROO BOTTLE This is the bike with no hydration system.

3) TORPEDO + DELTA Addition of the XLabs Delta 430 LINK  to the Torpedo setup.

 

 

 

 

 

 

 

 

Testing Protocol: 

Each test is 8 laps running back and forth on a 1/8th mile section of paved road. This  section of road has a dip with about 15 feet of elevation on each side. The grade is steep  enough that no brakes were used to make the U-turn. Shifting was minimized, using a high  gear throughout the test. I used aero bars except for U-turns. Max speed was about 23 mph  at the bottom of the dips and an average speed of 15 mph. Average watts was about 90  (one of the advantages of this method is that you do not need to wear yourself out to get  good data.) The conditions were calm with winds at 3-4 mph (the back and forth nature of  the test is designed to remove wind effects.) I used a calibrated Garmin Speed Sensor and  double-sided Garmin Power Pedals. Each test was saved as a Garmin workout. All seven  workouts were exported from Garmin Connect as TCX files and imported into Golden  Cheetah [freeware available at this LINK . The seven  workouts were combined and analyzed in the AeroLab Chart using the Chung Method (See  Part 1). 

Data Analysis 

The chart below shows the entire test session as one continuous workout. I find this very  appealing as I can visually gain some confidence that my data are accurate. If I have  estimated the BASELINE CdA correctly, the BASELINE plot should just be an elevation  profile of my ride. Because I am riding back and forth across a dip, the lower elevation  should be the same for each lap, but the upper elevation should vary as the two sides of  the dip are not at the same elevation. This is more visible in the second test. REMEMBER,  this elevation data is not from GPS! This is from the Power Balance Equation that says IF I  AM PUTTING IN THIS MUCH POWER AND SLOWING DOWN, I MUST BE GOING UPHILL (in  simple terms.)

If the test is reproducible, all of the 3 BASELINE tests should be the same. The orange lines  show the apparent slope trends of the BASELINE tests. The variation in the baseline slopes  corresponds to about +/- 1 watt. Any conclusions are therefore subject to a +/- 1 watt error.  That reproducibility is improved if the first test is discarded. That could be argued as  legitimate, as I was just getting comfortable with the course and using many gear changes  during that first test. 

The red-dotted-line slopes are drawn for the 3 tests different from BASELINE. They are  different and consistent enough to be considered significant. The data are saying that for  that equipment configuration, additional power above baseline is required. That additional  power is equivalent to the power needed to climb the slope of the red-dotted-line. In the  case of the TORPEDO that converts to about 2 watts, for the TORPEDO + DELTA about 4  watts, and for the elimination of the QROO BOTTLE about 4 watts. All these results are +/- 1  watt accuracy. 

Note that the TORPEDO+DELTA data was collected over 2 tests (3 laps, then 7 laps) as I had  traffic interference. Despite that, the slopes of the two tests appear very similar, giving  additional confidence in the reproducibility of the data. 

Conclusions: 

The Chung method of measuring changes in CdA is quite rugged and time efficient. The  session above lasted 90 minutes including equipment changes. Each test took 8 minutes  and was at an effort-level that was not exhausting. 

The results confirm that aerodynamics are very dependent on the individual and on the  specific bike design. For example, it cannot be generalized that a behind-the-seat water bottle reduces CdA for everyone. In my case, it appears that the Q Box behind my seat may  be already doing some of the turbulence reduction that the bottle cage does for others. 

The Chung method is simple and accurate enough that anyone with a speed sensor and  power meter should be able to measure changes in CdA for different rider/bike  configurations.

 

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