reading

To my husband John who faithfully supports all my #trycourage endeavors and to Bailey, who joyfully swim, bikes, and runs faster than me. To Sadie, my favorite running partner for 13 years: I miss you, I love you always, and I hope you’re running free in heaven.

The contents of this book were carefully researched. However, all information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages or damages resulting from this book.

All rights reserved, especially the right to copy and distribute, including translation rights. No part of this work may be produced–including by photocopy, microfilm or any other means–processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

Aachen, Auckland, Beirut, Cairo, Cape Town, Dubai, Hägendorf, Hong Kong, Indianapolis, Manila, New Delhi, Singapore, Sydney, Tehran, Vienna

PREFACE

Have you dreamed of crossing a finish line but have no idea how to get from now to the starting line? Do you have a secret goal you’re terrified to tackle? Whether it’s a 5K, triathlon, or another starting line, we’ll provide the inspiration and insight to tackle your first race with confidence.

You are good enough, you are athletic enough, and now is as good a time as any. I’m inviting you, personally, to join me on a journey to your first triathlon.

It may sound cliché, but these are words to live by. Even as a brand new athlete, completing a triathlon is within your reach, if you put in the effort to “try.”

In these pages, you’ll get inspired by women just like you who found confidence, overcame unhealthy lifestyles, and made new friends along the way.

Whether you’re 12 or 85; a student, executive, or stay-at-home mom; fit or a self-proclaimed couch potato, learn how to complete a triathlon with just a few months of effort and dedication.

»#TriCourage—stories from everyday women who overcame obstacles and changed their lives.

FOREWORD

Advertised as “one of the toughest races in America,” the Hogpen Hill Climb rises nearly 3000 feet in the North Georgia Mountains. Run every January, the typically miserable weather conditions perfectly complement the 18 kilometers of leg- and lung-burning terrain. Hogpen might not sound like a place one goes to make friends, but it’s where I first met Bethany Rutledge.

Bethany and her Atlanta Triathlon Club crew were regulars at races like Hogpen during the decade I called Atlanta home. Whether it was the “toughest race in America,” a competitive local triathlon, or a favorite all-women’s 5K, if a starting line was involved, I expected to see Bethany. Clad in the black and red of ATC, she was typically surrounded by other athletes of all shapes, sizes, and age ranges. Many were obviously race veterans, others inquisitive beginners, and Bethany seemed to have encouraging words for all of them, while simultaneously maintaining her own race focus and often earning herself a spot on the podium.

I’ve been lucky to follow Bethany’s triathlon journey as a fellow competitor, often running the same race course and sharing post-race laughs and stories over chicken soup or orange slices. Now, you, too, can be a part of those finish line festivities. In The Courage to Tri, Bethany welcomes all women to put on a pair of running shoes and join the club. Learn from Bethany and other women who share stories of triumph and transformation as they navigate their way through the endurance sports world.

We were all once beginners, we’ve all had help along the way, and now, thanks to Bethany, we want to do our part to pay it forward. I hope you find your own Hogpen Hill Climb, your own mountaintop finish, an accomplishment that makes you proud of yourself, and a place where you’re greeted by friends, eager to hear the story of your day. There’s always room for more women on the starting line and always a place at the post-race refreshment table for those who have the courage to tri.

Ironman and 70.3 Champion, triathlon coach, and co-host of the “Ironwomen” podcast

ACKNOWLEDGMENTS

Thanks to my all-time favorite training partners: Sadie, Bailey, and John. Thank you to John Rutledge for supporting my dreams in triathlon, writing, and beyond. Thanks to my dad who instilled my love of running. And thanks to my mom who taught me to be independent and self-sufficient. Thanks to my in-laws Ken and Sherrie Rutledge who have been amazing cheerleaders along the way.

Thanks to the members of Atlanta Tri Club and Energy Lab who are not only training partners, but a family, and John and I appreciate the chance to “do life” with this wonderful group. Thanks to all the amazing athletes I’ve had the pleasure of coaching. Hopefully I taught you all a thing or two; you’ve taught me too many life lessons to count.

Thanks to all my favorite training partners over the years. Some of my fondest memories are long, meandering bike rides, ending up at a gas station in the middle of nowhere not sure how we got there, or how we’ll get home, but happy nonetheless. Thanks to the best spectacheerers I know, Michelle Crossman and Sondra Choung, who’ve turned many a rural race into a five-star vacation complete with themed costumes and a five-part tracking strategy.

Thank you to everyone who contributed to this book in some way. I ran out of space long before I ran out of wonderful women to feature.

»Thanks to my beta readers and content editors: Amy Hafner, Angela Nelms, Kathryn Taylor, Kim Janke, Lillian Pettit, Marilia Brocchetto, and Sara Scott.

»Thanks to everyone who provided a story or quote. I received so many great ones, I couldn’t fit them all. Thank you to Haley Chura, Sybil Jacobson, Debbie Wells, Dani Grabol, Kat Gurd, Marilia Brocchetto, Allie Bachelder, Kathryn Taylor, Amy Hafner, Lindsay Waibel, Cori James, and Heather Reynolds.

»Thank you to those athletes who were willing to share their heart journeys in the pages of this book: Deirdre DeKock, Dusty Scott, Jenny Johnson, and Meg Geshay.

»Thanks to my subject matter experts: Abby Keenan, Jesica D’Avanza, Ilana Katz, Dr. Melissa Smith, Candace Doby, and Megan Melgaard.

»Thanks to the best critique group who gave valuable feedback even though they don’t live and breathe triathlon: Heather Spitzberg, Erin Burba, and Kristen Stewart.

INTRODUCTION

MY FALSE START

I completed my first triathlon in 2009, but the idea was sparked years earlier during my then-current exercise routine—a tortuous out-and-back three-mile jog with a smoke break halfway. I’m not sure how I first thought of it; I was probably craving some fun. Because my “training” was pure drudgery, a punishment jog, a half-hearted attempt to burn a couple calories from the couple thousand extra I’d had the night before.

I was far from triathlon ready for a few reasons: I had little aerobic fitness, and I knew nothing about triathlon. I also lacked a driving why—a good enough reason to go for it—along with a when.

So instead of tri-ing, I just thought about it a lot and wondered whether I could do it, listing pluses and minuses from my experience. Swimming. Plus: I dog-paddled two miles across Lake Eloise on a dare after high school graduation; I signed up for a swimming class in college. Minus: I couldn’t move my arms after the three-hour swim, and I dropped the swim class before the first day (I found out it met at 6 AM).

Cycling. Plus: I rode around the neighborhood for hours as a kid, and more recently, I borrowed my roommate’s mountain bike. Minus: I was a kid a long time ago, and I was sore after riding one mile across campus.

And then there was running. I felt pretty good there; I ran races with my dad as a kid and on and off since. But, I didn’t enjoy running, and I heard you can’t listen to music during a tri, much less take a smoke break.

As far as the financial part of things, my sitch was all minus, literally and figuratively. My bank account balance was less-than-zero. I’d recently overdrafted writing a check for tacos at Acapulco—again—and I wasn’t coming into a windfall anytime soon.

The verdict? I had limited technical ability in the sports, but not zero. Physically, I could probably do it, if I trained and dropped some bad habits. But mentally I was so far away. Yet, I felt certain I would do a triathlon someday. To remind myself of my dream, I bought the book Your First Triathlon and put it on my coffee table. I wouldn’t think about triathlon again for years and never imagined that book and a three-mile jog—with a Parliament Light break—would lead to racing all over the world. But they did!

BUSTING MYTHS

Before my husband John and I attended our first tri club meeting, we had many preconceived notions about triathletes. Here’s the gist: they would be overly tan, semi-pro athletes with less than 10% body fat who only cared about winning races. They’d be scornful of newbies like us, reluctant to give up any trade secrets. They might even laugh at our goal to do a sprint distance triathlon—or worse—tell us we were aiming too high. Silly, right? Yet because of those highly exaggerated fears, we almost skipped the meeting.

But I’m so glad we went. Because none of the above turned out to be true, and that meeting launched us on an exciting journey.

What do you think of when you hear the word triathlete? Here are a few common myths about triathletes, followed by the truth.

MYTH 1: TRIATHLETES SHOULD HAVE A BACKGROUND IN SWIM, BIKE, OR RUN.

There is no “typical” triathlon background. Many triathletes have no background in swim, bike, or run, yet go on to complete events with success. Every Monday night at our tri club swim practice, swimmers in the “beginner lane” learn to swim, many from scratch. And, each tri season, we celebrate first finish lines with those same athletes.

Sondra came to triathlon with virtually no sporting background, learning to swim and bike only after committing to a race. Prior to age 35, she stuck exclusively to step aerobics for exercise. She never considered herself particularly athletic, either, yet a 5K led to a sprint triathlon and then the eventual completion of IRONMAN Augusta 70.3.

Of course, some triathletes do have a sporting background, like Debbie, a former collegiate swimmer turned sedentary adult. She discovered triathlon as an escape from a hated job and found greater fitness, athleticism, and new friends as a result.

The point is, even if you’re starting from ground zero level fitness, you can complete a tri. We have a saying at the Atlanta Triathlon Club that is attributed to club founder Jim Boylan: “If you can run or walk a mile, then you can train to complete a sprint triathlon.”

MYTH 2: TRIATHLONS ARE FOR YOUNG PEOPLE.

Triathlon, like golf and tennis, is truly a lifelong sport. John and I discovered this when we attended my first half-iron distance race, Gulf Coast. There, we were amazed by the health and vitality of athletes in the older age groups. I enviously watched the 75 to 79 award winners jump on—and off—the podium blocks with ease after crushing the race (while I limped around at a snail’s pace). Since then, athletes continue to defy age and redefine what’s possible. Sibyl Jacobson, who hails from the 75 to 79 age group, finished her first triathlon at age 61 and recently won her age group at IRONMAN Chattanooga 70.3.

Many pro athletes hit their prime in their mid-thirties and race pro into their forties. And on the age group level, it’s not uncommon for many of the fastest amateurs to be 45-plus.

MYTH 3: ALL TRIATHLETES RACE COMPETITIVELY.

Many assume all triathletes have Type A personalities. While the sport attracts its fair share of intense, goal-oriented individuals, athletes enter the sport for many other reasons.

For example, Kathryn was searching for community after moving to a new town and found it in triathlon. Lindsay was working through the pain of a divorce and found new friends and self-confidence after she started running. And Laura, looking for a personal challenge, found a supportive community and a sport that made her feel “alive.”

MYTH 4: TRIATHLETES ARE UNFRIENDLY.

I didn’t expect to make friends at our first tri club meeting. In fact, I was surprised to be invited to a run and a bike ride. Weren’t they afraid we’d slow them down? Weren’t they worried we’d ask too many questions? Nearly all the triathletes I met were friendly, even after I admitted I’d never competed in the Olympics or played a D1 sport. (Turns out, they hadn’t either!)

MYTH 5: TRIATHLETES ARE OBSESSED.

Okay, some are that way. But not all triathletes spend their vacations racing and riding bikes every weekend. Some athletes race one or two times a month while others participate once per year.

There are triathletes who cross the finish line and then relegate their bike to the basement, and others who train and race for decades. There are also athletes who train and compete solely in short-course races (more on the distances later) and those who compete in IRONMAN (the one you’ve seen on TV).

ARE THERE MANY WOMEN IN TRIATHLON?

Some of my favorite ladies about to start the John Tanner Sprint Triathlon in 2016

According to 2015 statistics, women comprise 38% of USA Triathlon members, the sport’s national governing body. The designation of triathlon as an NCAA Emerging Sport for Women promises to bring that percentage up higher. So far, twenty schools have added varsity triathlon to their program.

USA Triathlon has also driven women’s triathlon participation with the recently launched WIN (Women’s Initiative) program, supporting women’s events, clinics, and women-only start waves around the country.

Women for Tri, the branded initiative funded by World Triathlon Corporation, has dispersed over $157,000 to tri clubs invested in increasing women’s participation and collegiate programs.

GETTING STARTED RIGHT

Our first tri club meeting proved many of our initial assumptions were wrong. In some ways, triathletes were the opposite of what John and I had expected. There were all sizes, all ages, all levels, and they were all triathletes.

The meeting also demonstrated how little we knew about the sport. There were so many things to learn, and some of them couldn’t be solved using Google. For this reason, we were advised to avoid buying a ton of gear until we learned more about the sport. But I was ready to jump in! Why shouldn’t I rush to get all the equipment I’d eventually need anyway?

That was my rationale as I gave my wallet a workout the very next day. I found an ill-fitting road bike at Play It Again Sports, some closeout tri suits online, even a “lot” of shorts on eBay that should have been listed as underwear.

Fortunately, most of the mistakes—and yes, those purchases were all mistakes—were fixable. The bike was given a new home, the ill-fitting gear was donated, and I never wore those ridiculous “shorts” in public.

Those were just errors I made in the first two days of my triathlon “career.” Always one to act before thinking, I learned many lessons the hard way. If I could go back in time, I would approach things in the right order. Fortunately, you have that chance. To truly get started right, your first step should be finding your “why.”

Takeaway: Myths about triathletes can intimidate newbies interested in trying the sport. But nearly anyone can complete a triathlon. Approaching things in a systematic way will save you time and money later. The first step in your journey is finding your source of motivation.

FINDING YOUR WHY

Why do you want to do a running race or triathlon? To look better? To feel better? Because your friends are doing it? What is your driving why? To figure it out, Certified Mental Performance Consultant Abby Keenan recommends listing your current motivations.

If you’re unsure, examine your past motivations for participating in other sports or activities. I’ll use myself as an example. In high school and college, I stuck with cheerleading and pole vaulting primarily for social reasons.

To illustrate, here’s how a typical track practice went down: My childhood friend Chandra and I zoomed around campus in my red Saturn, practice poles sticking out the windows. Next, we stopped by Dunkin’ Donuts for a Coffee Coolatta and a six-pack of donuts. After all that, we’d practice. Sometimes.

Beyond social reasons, my driving motivation for exercise was calorie burn. In high school, I was constantly trying to reduce weight so I could be a flyer (the person at the top of the stunt) instead of a backspot (the person who catches the person doing a stunt). Then, in college, I was endlessly battling the freshman fifteen, or, in my case, twenty.

What would Abby say about my past motivation? She would note my driving motives were external and recommend finding internal motivation based on personal choice and inherent enjoyment.

Abby describes internal motivation as “interest without consequences,” like enjoyment of an activity or the satisfaction of meeting a goal. Intrinsic motivation allows for better focus with less distraction and leads to less stress when mistakes are made. Internal motivation leads to increased self-efficacy and confidence.

In comparison, extrinsic motivation includes material rewards or the approval of others. Athletes who are motivated extrinsically tend to focus more on performance or competition. Here are some examples of external motivation:

»You’re motivated by getting a reward. For example, you race to get a really awesome finisher’s medal.

»You’re avoiding punishment. For instance, a physician tells you to lose weight or go on medication.

»You’re motivated by shame. For example, you exercise to burn calories or because you hate the way you look.

»You’re motivated by guilt. For example, you participate because you told a friend you would.

Some form of extrinsic motivation is always present, but it becomes a problem when the reward starts controlling your behavior. For example, you race because you feel like you should to meet the expectations of others. Too much extrinsic motivation can also erode your intrinsic motives. For example, if your goal was to win, and you didn’t, you see the race as a waste.

Takeaway: What were some of your past motives for participating in sport? Were those reasons driven primarily by internal or external reasons?

FINDING AN INTERNAL WHY

It’s hard to find internal motivation when you begin a new activity. But even if you’re only motivated externally now, it doesn’t mean that it will always be that way. For example, sticking to a routine can lead to satisfaction, which, in turn, provides energy to keep moving forward. Here’s how finding internal motivation happened to me.

In 2008, I was in a fitness rut. I was about to turn 27, which felt like a banner birthday, delineating official adulthood.

I was in the worst shape of my adult life. As a sales rep, my job included schlepping fried chicken and cupcakes to customers, sometimes multiple times a day. My daily exercise had dwindled to walking the dogs. My clothes were getting tight, and I cycled between the same three suits that—I thought—hid my weight gain best. With weight loss as the primary motive, I made an amorphous goal to “get in shape” by my birthday.

I needed something big and scary to motivate me, so John and I joined an outdoor bootcamp that consisted of daily push-ups, sit-ups, squats, and running. It was hard, but sticking to my goal and seeing improvement was exciting. After a few months I almost forgot my birthday goal and instead enjoyed the experience for its own sake. It was the first time I’d experienced intrinsic motivation in sport.

Next, John and I entered the Navy Seal Fitness Challenge. The event tested timed push-ups, pull-ups, sit-ups, a 1.5-mile run, and a 500-yard swim. I trained obsessively for weeks, and “race day” was so exciting. I remember my exact run time, swim time, and pull-up numbers in the way only runners and triathletes can conjure up their PRs decades after the event.

Completing a challenge, especially one I wasn’t sure I could accomplish, triggered something. I experienced immense satisfaction from setting a goal and then meeting it. It was addictive, and I wanted more.

Takeaway: Even if new activities are initiated for extrinsic reasons, intrinsic motives have longer staying power and can come later.

FINDING YOUR CURRENT WHY

What is your current why? You may have several. Pull out a piece of paper and write them down or scribble them in the margin of this book.

There are different categories of whys. First, there’s the why that sounds noble, the one you tell your mom about. “I want to keep my heart healthy,” or “I want to show others they can do it, too.”

Then there are the whys that belong on a t-shirt or an Instagram post—being hardcore or tough or proving the haters wrong. There are lots of superficial reasons, too, the ones you’ll never share on a status update. We all have them!

Finally, you have the “deep down” why, the reason you don’t want to share.

Whatever your reason, it needs to be big and powerful. It has to keep you from shutting off the alarm or (frequently) skipping sessions for happy hour.

Takeaway: Tap into your reasons for tri-ing. Often there will be an external, superficial why (look hot for summer!) and then an internal more private why (to prove that I’m not a quitter!). List them, even if you don’t want to share them publicly.

MY CHANGING WHY

After John and I got hooked on the sport in 2009, it wasn’t all roses and champagne. As with any journey, there were ups and downs, twists and turns. My why changed over time along with life.

At first, I craved accomplishment and excitement. I inherently enjoyed competing with myself, striving to reach goals that seemed impossible. Triathlon was a stream of endless dopamine hits with every session checked off and every PR reached. Endurance sports helped me achieve a flow state and took the edge off my Type A personality.

From an extrinsic perspective, I enjoyed competing against others. But over the next few years, external rewards began to play a greater role and eroded my inherent enjoyment of the sport. I was like the rat pushing the lever in the Skinner Box—sometimes the push would lead to a reward (a good race), but other times I was left unsatisfied.

Eventually, even if I performed well, it felt hollow and unsatisfying. Instead of being happy with success, I focused only on areas where I was lacking. I never—not even one time—finished a race and thought, “I am proud of how I did.” Even if I won, I would secretly think “it was only because so-and-so didn’t show up” or “everyone else was tired from training.”

Over time, I invested in coaching others rather than focusing on my own personal performances only. This happened gradually and organically. Seeing others succeed was a satisfying, sustainable reward. And seeing lives change in ways beyond a finish line was a greater reward still.

My original why—the pursuit of an impossible challenge—wasn’t gone. I sought that experience in other areas of life. In a roundabout way, that’s how I came to write this book.

Takeaway: Think about your sources of intrinsic and extrinsic motivation and pick a few to apply to the following list.

Training can be a healthy outlet when the inevitable stressors of life rear their ugly heads. That’s exactly what Deirdre, my wonderful friend and athlete, has found throughout her journey.

#TriCourage Story: Deirdre’s Triathlon Journey

–By Deirdre DeKock

Deirdre rocking IRONMAN Arizona

When I started triathlon eight years ago, I was a young mother and had just lost my father. I hit a low point and felt I had no identity. I tried running, but I wasn’t getting fulfillment until my now ex-husband introduced me to triathlon.

Triathlon has challenged and pushed me harder than anything else in my life. I have to dig deep physically and mentally on a daily basis since there are a thousand reasons to skip an early morning swim or that last mile of a long run.

In the beginning, I had every excuse not to tri: young children at home, a husband who was traveling Monday through Friday, and all the bumps, bruises, and broken bones that come with the sport (falling off your bike is a fantastic way to break your arm). I had every excuse to quit, but I didn’t. Every obstacle I overcame brought me closer to realizing triathlon was something I had control over. My results were mine and mine alone. What I put into the sport was exactly what I got out of it. In time, I learned whatever I put into all aspects of my life was exactly what I got out of it.

While learning this lesson, I entered a difficult time. Our family moved to another city, and my marriage of seventeen years came to an end. I didn’t have my old support group by my side. They couldn’t hold me accountable on those hard mornings when I’d rather just crawl in bed, cry, and give up (and, yes, those days did and do still happen). Again I had the choice to make excuses or to use the lessons I learned.

I am much STRONGER than I think, and I can face this new challenge. In time, I discovered a triathlon support group in my new town. Still, in the back of my head, I was planning my exit from triathlons, because life was just too hard.

One day my coach and my best friend convinced me to do a last-minute IRONMAN 70.3. I decided this would be the perfect exit from triathlon. I went into the race with no expectations other than that it would be another “therapy session” and that I would enjoy every moment of it.

During the run portion, I ran with a guy named Sergio Y. He played cat and mouse with me that day. I told him we had to dig deep and finish this race together. He said he was in too much pain and that he could not do it, but I told him to take it “mile by mile.”

It was then I realized the only way we will ever reach goals in life is to take it day by day. That race, I qualified for the 70.3 World Championships. Apparently, God wasn’t ready for me to give up triathlon or on myself. He knew I needed something on which to focus and to teach me important life lessons.

Triathlon has taught me so much, and it helps me find myself when I feel lost. God has shown me just how STRONG I am, and He has taught me to get to the finish line one mile at a time. God has a wonderful plan for me, and if I can help one person find something they love through my journey, I know I will glorify Him.

HOW TRI CAN CHANGE YOU

Training and completing an event can impact your life in unusual ways. That’s what happened to Debbie, once a talented college swimmer. In her twenties, she worked a job she hated with 25 extra pounds on her frame. As she put it, she was “very out of shape.” Debbie knew something had to change.

“I was feeling incredibly depressed, overweight, and in a huge funk,” said Debbie. Needing something big to propel her out of a rut, Debbie decided to register for a half-iron distance race she’d found.

CONTENTS

PREFACE

FOREWORD

ACKNOWLEDGMENTS

INTRODUCTION

MY FALSE START

1

BUSTING MYTHS

MYTH 1: TRIATHLETES SHOULD HAVE A BACKGROUND IN SWIM, BIKE, OR RUN.

MYTH 2: TRIATHLONS ARE FOR YOUNG PEOPLE.

MYTH 3: ALL TRIATHLETES RACE COMPETITIVELY.

MYTH 4: TRIATHLETES ARE UNFRIENDLY.

MYTH 5: TRIATHLETES ARE OBSESSED.

GETTING STARTED RIGHT

2

FINDING YOUR WHY

FINDING AN INTERNAL WHY

FINDING YOUR CURRENT WHY

MY CHANGING WHY

3

HOW TRI CAN CHANGE YOU