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Wednesday, November 4, 2015

Ten Tips for Success for Athletes

Transition Clinic with my P3 training group

"Examine the labels you apply to yourself. Every label is a boundary or limit you will not let yourself cross." - Dwayne Dyer

My coach Heather Haviland of Peak Performance Professionals sent this e-mail out a few weeks ago to all of her athletes, including me. Heather is a former pro triathlete and her former coach and mentor had posted these tips on her facebook page.

I share them with you.

Smart athletes, and smart, consistently high performing athletes, know how to balance their training by following these simple rules:
1. Easy days means SUPER easy. They don't get caught up pushing harder when training with others on easy days.
2. They set themselves up well for quality or long endurance workout sessions by going in properly fueled (being mindful of choices the day/night before long or hard workouts to make sure muscle glycogen is full).
3. They get in recovery fuel within 20 min post hard or long workouts.
4. They look forward to the challenge of a workout or race versus sabotage them with thoughts of things that could go wrong or how much it could hurt. They THRIVE on challenge!
5. They have a good balance of training partners - including social workout buddies and workout partners that they can respectfully work together with during harder sessions.
6. They are SERIOUS about weekly restorative work sessions, such as long foam rolling, stretch sessions and dynamic warm-ups.
7. They don't completely deprive themselves of foods they enjoy as a treat, such as the occasional ice cream, cookie, glass of wine or a beer. Complete deprivation can feel like punishment. Rewards can be very satisfying in moderation.
8. They take hard knock race experiences as learning experiences and move on.
9. They take time off during the year to allow the body to heal, restore and re-juice their mental/spiritual energy. They don't feel guilty about it because they know the reasoning behind the break.
10. They set goals, have a plan of action to work to achieve those goals. They also know that the path can have roadblocks and learn to "roll" with occasional set-backs.

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 175 members in 31 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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