Posts

Coaching Services

melrad racing coaching

Looking for help reaching your goals?  Whether you are racing Ironman, XTERRA, Cross Triathlon, Mountain biking, Grandfondo, or cycle touring….

MelRad Racing Multisport Coaching

is the right program for you!!

Mel’s RAD RACING TEAM was born in 2008 and continues today as a personalized training service for athletes pursuing goals in triathlon and cycling.  Interested?  Please send an inquiry through this website!

Kid takes part in triathlon

Being a mom and a kickass athlete

This story is about Jackie Burt, a wicked pro I coached from Gunnison, Colorado.  There are a lot of truths in the article about balancing being a mom and being a kickass athlete.  I love this story.

 

By Brian Metzler

Gunnison mom balances competitive drive and life with kids
Special to The Denver Post

April 17, 2006

Gunnison – Jackie Burt is a stay-at-home mom. Sort of.

Not long after she drops off her children at school, she can often be found at the gym grinding her way through a 90-minute cycling class. Then she might swing by the pool for an hour of swimming. Lately, her typical week has also included alpine skiing, running, weight lifting, skate skiing and even ice hockey.

It’s not that the 34-year-old Gunnison resident doesn’t enjoy a little peace and quiet, but this mom is on a mission.

She’s training like a fiend so she can earn professional status as an off-road triathlete by midsummer and have a chance to shoot for top-10 finishes at the sport’s U.S. and world championships in October.

Most of the events in the Xterra off-road triathlon circuit consist of a roughly 1-mile swim, 25 miles of mountain biking and about 6 miles of running. The pros finish in about 2 1/2 hours. Burt is a reluctant but improving swimmer, an expert mountain biker and a very good runner.

Based on her fierce determination, rapid improvement in recent years and the fact her children – 9-year-old daughter Emma and 7-year-old son Sam – are in school all day for the first time, Burt, who picked up the sport six years ago, appears poised for her best season of racing yet. She also has retained Xterra women’s world champion Melanie McQuaid to coach her this season to make sure no stone is left unturned. Burt’s first race is April 23.

“I’ve always been competitive, and it’s really nice as an old-lady mother to be able to dig that out and use that,” she said. “There are challenges, but at the same time, I don’t know how I could survive the balance of motherhood without competition. It’s my very own, and it’s a great way to stay focused in life.”

It certainly helps that her husband, Ashley, is a dedicated amateur Xterra triathlete and her biggest supporter, and that they’ve been able to share their love of sports and the outdoors by involving the children in their training and long race weekends. In the summer, the Burts will do running workouts while Emma and Sam ride their mountain bikes on the same trails. In the winter months, the family often goes alpine or cross country skiing together and then returns home to watch a movie on TV as Jackie and Ashley spin on indoor bike trainers.

But with the kids involved in a variety of sports ranging from triathlon to hockey to gymnastics, scheduling can sometimes be tricky. On one occasion last summer, Jackie finished a race near Bailey and then had to scurry to braid Emma’s hair and quickly drive her to Longmont for a gymnastics meet.

“It’s been a fun challenge,” said Ashley Burt, 38, who is the president of the Gunnison Bank and Trust and race director for the fourth annual Crested Butte Bank Trails Triathlon on July 30. “I think, more than anything, the kids are growing up in a household where Mom and Dad are athletes who train a lot, and that seems normal to them. And when it strikes your kids as the norm, they don’t really question it, and they actually enjoy it.”

Read more

The First Two Weeks With a Broken Ankle

My two week update after a broken ankle

Unfortunately, I crashed my bike and broke my ankle a bit over two weeks ago.  My primary objective for 2016 is to win a full Ironman; a goal I will maintain this season.

Staying Focused on the goal through injurygingerbread broken ankle

I am really fortunate to have Dr. Brent Weatherhead as my orthopedic surgeon.  He is an amazing technical surgeon and did an outstanding job to get my fractured ankle anatomically perfect so now we have a realistic plan and schedule to get me back to running full gas this season.

View this post on Instagram

Eventually, every pro athlete faces some significant adversity. For me, that time is now. I have fractured my ankle crashing my bike. Fortunately I have an amazing surgeon, Dr. Brent Weatherhead, who is at Rebalance MD. I also benefit from having Dr Jamie Grimes and Katie Button, a great rehab team behind me at Synergy Wellness. Thanks to my incredibly supportive sponsors, family and medical team I will make a full recovery and return to racing this season. I will write about recovering on my website and I hope I can offer some support to anyone else who is frustratingly sidelined this season. So far my advice would be to stay positive, do everything you can in that moment and visualize where you want to go. Visit www.melrad.com for updates 😀🏃💨#injury #adversity #rehabilitation #trimalleolarfracture #brokenankle #triathlontraining #triathlon #running #cycling

A post shared by Coaching By Melanie McQuaid (@melradcoaching) on

I know a LOT of pro triathletes who have dealt with and are dealing with injury – so my story is not unique.  Triathletes and runners have different experiences with a broken ankle.  If you found this post searching “exercises you can do with a broken ankle” and “triathlon training after a broken ankle” you are in the same mindset I was in the first two weeks after my crash.  I promise you that it gets better after the first two weeks.  I am posting these recovery updates to help educate you through MY experience and inspire you with what I found helpful and motivating.  It is important to stay positive and focused during your recovery so let’s start with things you can do.

Here are THREE WAYS YOU CAN IMMEDIATELY IMPROVE AS AN ATHLETE with a broken ankle or leg injury  Read more

Shoulder Prehabilitation Strength Exercises For Triathlon

 I wrote this article for www.triathlonmagazine.ca

‘Shoulder prehabilitation’ means strengthening the shoulder’s resistance to injury – thus PRE-rehabilitation.  These shoulder strength exercises prepare the shoulder muscles that are the most vulnpool swimming with paddles trainingerable to injury from everyday swimming repetitive movement.  Strengthening these muscles improves your posture and body alignment.  For swimmers, and triathletes by extension, the most common injuries occur in shoulder rotators so these are the muscles we are focused on.
Read more

Practicing Raceday Nutrition

Practicing Hydration and Nutrition During Indoor sessions – an article which was featured at www.triathlonmagazine.ca

Practicing race nutrition during indoor training sessions

Indoor training sessions designed to practice race-day triathlon nutrition are a great way to help athletes prepare to execute their plan in races – but in easier, more controlled conditions.  The objective of these sessions is to get training benefit from appropriate pacing and to nail your race day hydration and fueling strategy.  Although indoor training is missing some of the elements (literally) encountered in outdoor training, there is a lot of valuable information to be gained indoors where the variables are easier to control.

Lab-monitored “sweat tests” are available that can help you determine how much sweat you lose at effort and what the composition of your sweat is.  A lab test is the most scientific version of the generalized effort I am going to outline.  Knowing the exact composition of your sweat under the lab conditions may be useful but nothing is as valuable as practicing with numerous sessions under a variety of conditions to help gain knowledge on what works best for you.  These tips will be a good starting point to gather information on your own body.

Read more

A Core Activation Exercise Series for Before Training

A Video To Demonstrate a Pre Training Core Activation Routine

This video will show you the exercises that I use to activate and prepare my core muscles for training. Without adequate warmup and activation of the core, your biomechanics will not be optimized in training.

This routine does not take a lot of time so it is very easy for me to do it frequently. This is the first thing I do every morning. I implemented this routine when I was suffering from a hip injury and since then I have had not issues with my hip or low back. However, if I don’t do the routine I am aware that my range of motion through the hips for swimming and running is not as good.

This short, simple set of exercises is EFFECTIVE.

You can do this routine in less than five minutes on the pool deck before swimming so try it at your next training session. You may find that even these simple exercises are somewhat difficult which would indicate your neuromuscular recruitment needs work. Over time you will feel stronger and you will experience better results from training – particularly early morning training. Let me know what you think!

2016 Season Opener- Mountain Bike Racing At Bear Mountain

Last weekend I raced my first mountain bike race in three years.

I joined the fun at the first Canada Cup National XC Series race ever hosted in Victoria.

12829538 1513050079004805 1436721454622142244 o

Channeling Paola Pezzo old-school style by forgetting to zip my jersey up – Braison Images photo Read more

Restarting training after a winter break

taking a break

Restart Your Training After a Winter Break

After the last race of the season, many athletes enjoy a training break.  For anywhere from four to eight weeks, athletes might incorporate complete rest with cross training or unstructured triathlon training.  It is a good idea to take a real break from the sport and allow your body to rest.

Some athletes avoid complete rest as they believe it will be very difficult to get back to their previous level of fitness, but this fear is unfounded.  Taking a break will result in some detraining but aerobic fitness declines slowly.  Underlying fatigue from the previous season is more likely to delay improvement than a break from training.  The number one priority after every season must be rest, particularly for athletes who race Ironman and can accumulate a lot of residual fatigue, low grade injury and general overload.  The minimum post season break should be four weeks and longer if there is injury to resolve.  After that time it is good to get back in action.

Here are five tips to have a strong start to your training build after a break:

Read more

2015 Ironman Arizona

Competing at Ironman Arizona in my second attempt racing a full distance Ironman

My second attempt racing a full distance Ironman distance was at Ironman Arizona.  I had the privilege of having my ass handed to me by Meredith Kessler after I finished in 9:14, a time that might have been respectable 5 years ago but was in another time zone behind MBK’s 8:44 (the fastest Ironman performance of 2015-so amazing!).  It is good I was on the course with her that day.  It is invaluable to have that performance to shine a light on where I can improve.  Without comparing apples to apples, you never really know where you stack up and I was good in my second attempt but I still need to improve. Read more

2015 IM 70.3 Los Cabos

Visiting San Jose del Cabo for the first time at the 2015 IM 70.3 Los Cabos

I’ve never visited San Jose del Cabo so the idea of racing IM 70.3 Los Cabos event was appealing- if only to tick a travel box while doing my job as a pro athlete.  Many aspects of this race were questionable in the final leadup to an Ironman event (Would I get sick from the water/food? Do I even need a race at this point? Would the airline travel challenge my immune system?) but I decided to stick to my Ironman Arizona plan as we originally laid it out and went.  It seems to have been a good decision.

I was better than IM 70.3 Las Vegas, I had a great swim and I had a great time.  Plus I won a bit of money, got some great exposure for Trek Mexico at the presser and I now have a whale shark BFF.  All around good times and noodle salad.

presser

Pre race pomp and circumstance. Read more