Health and Fitness 40 and Fabulous

High Country Triathlon
2:44
Approximate times for each event
Swim - 18
Ride - 1:25
Run - 50
Transitions - about 5 minutes each

Aspen Life. The name says it all! Healthy lifestyles are a priority here like no other place on earth (except maybe Maui). The participants of the high country triathlon here in Aspen are a representation of the most healthy, happy & fit people around. Everywhere I looked I saw confident smiles, determination and the most positive general outlook on life you could find anywhere. People being friendly and helping each other be their best. I believe this is a direct correlation or reflection of how people feel about themselves here.

I showed up with a flat tire on my bike. Knowing I could change a bike tire wasn’t comforting with less than 30 minutes and nerves that made my hands less than nimble. No sooner did I realize I was in real trouble than a guy from Nova Scotia tried to help; and even though he couldn’t do much - the fact that he was there inspired me to figure it out. I looked up and there was Mark Alderdice, the Aspen Club cycling coach and master instructor ready to save the day! After he teased me (thank you), he urged me to get ready for the race and he’d take care of the bike. WOW! I couldn’t believe my relief & good fortune.

I Arrived at the pool to find my tri-posse waiting and cheering for me. I had resigned myself to being on my own that day and was touched and honored to be greeted by my ‘mountain girl power team’.

I made instant buddies with the girls in my swim heat, which made the fact that I had that panic - heart racing, - gasping for breath meltdown again a little more bearable. My nerves are really an issue that I am being called to attend to. Jumped out of the pool (last) and immediately recovered to make my ride up the Bells a tribute to my home and a prep for the run I dreaded. I even got to motivate a fellow racer who was struggling at the top of the ride. Going into the run I was amazed and relieved that I felt strong and light. Surprised that we weren’t going to have to run the high school track before finishing allowed me to sprint to the finish. I felt like I could have run forever!

I couldn’t wipe the smile from my face as I saw my posse and my friend and wellness coach Dirk Shultz there with his camera, stylish look and a hug for my sweaty body. His presence was the finishing touch to an amazing goal I never imagined for myself.

Later, I couldn’t resist helping a fellow racer by brining her to the local bike shop to fix her broken chain and help her negotiate Independence Pass for her drive home to Denver (and another triathlon the next morning!). She said to me “You know how you described what that guy Mark did for you? I feel like you’re doing that same thing for me!”

Being Fearless and Unstoppable is truly a team effort. Thank you to the Aspen Club and Spa for inspiring and supporting me to be Fabulous at 40.

Follow my countdown to minus 8 more lbs. before my 40th birthday on September 22!

I did it! Here are the results. Story below…

2007 Tri for the Cure Final Results

MOORE KIMBERLY
Female 35-39 ASPEN CO

Swim - 1/2 mile
00:18:44

Transition 1
00:04:49

Bike - 12 miles
00:38:17

Transition 2
00:04:05

Run - 3.1 miles
00:36:55

Total time: 01:42:52

I’ve always competed in sports where everything leads up to the competition; competing being the thing that really matters. In gymnastics you were fairly non-existent in practice; locked in a dark gym while the rest of the world exists in the sun; or at least it feels that way. It was the ‘meets’ where the gymnast shined; in the cute leotard with the spunky routine and unique self-expression. In tennis, for me, the matches were always the true test of ability. Practice was fun with little pressure; training was unfocused and random. Your competitive drive won you matches that you shouldn’t win and your mental madness lost you matches you should have won.

For me, my first triathlon was upside down in the respect that the training was the most fun, inspiring and empowering and the actual competition was anti-climactic. I’m not saying the event wasn’t amazing, there were over 3000 women competing and the energy was frenetic. I learned invaluable lessons for my next event and the camaraderie with my friends was a blast.

But what I felt from the time I arrived to the time I finished was a sense of power at what I created in my mind, body and spirit way before I ever arrived! Your ‘competitive drive’ doesn’t help you in triathlon if you didn’t train properly (unlike tennis) and your mental toughness can’t make you run much faster than you’ve prepared your body to run. In triathlon, you get what you train for, plain and simple.

Here’s proof…
My times in all events were exactly what I trained at - no matter what the circumstances on competition day!

The swim:

In training I was strong in the swim. So, being cocky in this area, I started at the front of the pack. I noticed my heart rate was very high with nerves, but I blew that off since as a public speaker, I feel like that all the time before I speak and I ‘knew’ from experience it would dissipate as soon as I ‘got on the stage’. No sooner did I jump in the water than my goggles were kicked off and when I reached back to get them, I got punched in the face by an oncoming swim stroke. I was then hyperventilating and thought I was going to drown. I had visions of having to tell my sister (the ex-pro surfer) that I couldn’t even pull of the swim! So, I ended up back-stroking the entire swim just to get enough oxygen not to drown. Even with all that drama, I still finished in 18 minutes; around the exact time it took me in training!

The Bike:
All I ever do is uphill rides and interval training at the Aspen Club (amazing) so I was thrilled to find the ride unbelievably easy and I finished in the top 400 out of over 3000 people. I was passing people left and right. I attribute this to the interval training class at the Aspen Club, NO doubt in my mind!! Thank you Mark Alderdice.

The Run:
What can I say, the pain of running is overwhelming for me. This is where I need the most work and the biggest attitude adjustment. Help Dirk Shultz, my wellness coach! My plan is to dramatically improve on the run for the high country tri in Aspen in 2 weeks!

Late August until September 22 will be about the remainder of my weight loss; just in case you think I forgot about that part of my goal. I haven’t and won’t feel complete until both goals are accomplished.

Stay tuned….

Goal - 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program - Fabulous and 40

Date - 7/30/07
Weeks left=7

weeks until triathlon #1 - 1!! This weekend is triathlon #1

Pounds lost= 12 (left to lose -
Body Fat Goal - 25%
Clothing sizes lost= 2+
Training= weight training,cycling/jogging/swimming
Biggest training challenge - still running! work/life balance

CONTINUE TO LEARN - THE WELLNESS JOURNEY

Remember in college, right before a test? You’d hear things like “I’m not ready for this test”; “I didn’t study until last night” and someone else would respond “Me either, in fact, I never even read the material”. Finally, someone would shut everyone else down by saying “I never even bought the book!” It’s easy to get caught up in these kinds of conversations around wellness and training, too. You don’t hear people bragging about the salad they had at lunch, or how diligently they trained before the race.

I wonder, are we covering our ‘you know what’s’ by pretending like we don’t really want our goals, just in case we don’t achieve them?

With the support of my wellness coach, Dirk Shultz, I made and continue to make a commitment to my wellness and training without getting too caught up in the game of excuses. I even admitted how proud I was to see the muscles in my shoulders from swim training. Yep, I said it out loud. And the craziest thing happened; the people I was talking too joined in with positives of their own! One woman said she felt like she could conquer the world when she was done with her run; another said she’d finally grown to love her dancer’s feet.

They say the woman that signs up for the triathlon is not the same one that finishes. I am really beginning to understand this statement. I haven’t finished yet though, ONE WEEK until triathlon #1 and I can’t wait!

Training:
I’ve been consistently training on the bike in intervals, running sprints and pushing myself and swimming often, even doing strength training. I’ve run 2 local races and improved each time. Learning how to breathe properly has been challenging.

I’ve lost a total of 12 pounds and have re-distributed body weight considerably. People are beginning to notice and someone even asked me what I ‘do’ knowing I must ‘do something’ because I looked strong. I continue to worry about leaving a considerable amount of my weight loss goal for the last 7 weeks, but I am as determined as ever to meet both goals.

Stay tuned..

Have you ever thought of having someone there to help you reach your goals? Aspen Life Coaching is focused on taking you from where you are to where you want to be by providing a partner to help you develop your vision, set goals, and make a plan while finding strategies to deal with your unique challenges.

The relationship between a coach and client offers a profound level of support, guidance, and encouragement to making changes that improve lives. Kim has been working with Dirk here at the Aspen Club and Spa to reach her goal of losing 20 pounds in 20 weeks by her 40th birthday. This is a video of a recent coaching session between Dirk and Kim.

Click here to learn more about Wellness coaching and our free intital coaching session.

Angela is a personal trainer here at the Aspen Club and Spa.
Angela has been working with Kim of 40 and Fabulous doing personal training sessions.

Angela Rooding- Personal Trainer

Education: Bachelor of Science in Kinesiology at Kansas State University Certifications: National Strength and Conditioning Association – Certified Strength and

Conditioning Specialist

National Strength and Conditioning Association – Certified Personal

Trainer

Kansas State University Coaching Endorsement,

United States Water Fitness Association – Water Fitness Instructor

American Red Cross CPR and First Aid

Specialty: Sport specific training, post re-hab, weight loss

Personal

Interests: Tennis, track, power lifting, rowing, skiing, hiking, traveling, sewing,

crafts

I reported last week that I was stalled at -10 lbs.(towards my 20 lb goal) but was hopeful my body fat and measurements went down with my triathlon training.

I am happy to report that in less than 1 month I lost 4.25 inches and a 1% drop in body fat. It is interesting to note that I haven’t lost even 1lb. on the dreaded scale.

My personal trainer, Angela Rooding and wellness coach, Dirk Schultz along with Mark Alderdyce, the cycling master have inspired and held me accountable. It’s their integrity and consistency in their own lives that keep me asking more from myself. I can’t say enough about surrounding yourself with people who inspire you.

My mission is to help other women lose their obsession with the # on the scale and replace it with focus on strength and fitness and feeding ourselves for optimal health.

The number on the scale has been a predator for me since age 11 as a gymnast; 16 as a tennis player and ever since as an adult who has even avoided the yearly Dr. visit for fear of weighing in too high. I have found my power and bliss in my body by training it for performance and learning to listen to and love it on a whole new dimension.

40 and fabulous is about a nutritious ‘life’. Feeding yourself with everything from good food, to supportive company to intellectual and spiritual growth. I see people all around me flirting with; or in their 40’s who are ’seeking’ a nutritious life in all ways. Suddenly the status quo isn’t good enough and life has gotten bigger with infinite possibilities. We are questioning our impact-our contribution to each other and the world. This is the time to take the leap and ask for the life that we want instead of the life we think we think we could or should have.

Stepping into my personal greatness and power has already inspired others or increased my company with like-minded people:

My boyfriend is running with me, skipping the garlic bread and wants to do a triathlon in as soon as 5 weeks. One of my favorite “Live Juicy” clients is competing with me in both triathlons. My brother, a former Olympic class sailor, has reclaimed his athlete identity. My business partner, who has lost over 30 lbs has started a wellness group, inspiring women who had literally put their dreams on the shelf; who are now so inspired that they’re grabbing their dreams like someone stole them away!

There’s something about health and fitness as the entrance to personal power that is truly significant. Maybe we CAN CHANGE THE WORLD!!

June 7, 2007

Body Fat Percent: 33.63%

Calf: 14.75
Thigh: 24
Hips: 41.5
Waist: 36
Chest: 41.5
Arm: 13.25

July 3, 2007

Body Fat Percent: 32.63% (body fat goal is 25%)

Calf: 14.5
Thigh: 23
Hips: 41.5
Waist: 34
Chest: 42
Arm: 12.25

Goal - 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program - Fabulous and 40

Date - 6/29/07
Weeks left=10

Status as of week 10:
Pounds lost= 10 (left to lose-10)
Body Fat Goal - 25%
Clothing sizes lost= 2
Training= weight training,cycling/jogging/swimming
Biggest training challenge - still running! work/life balance

You may have noticed my weight loss has stalled. I certainly have! If my fat loss has stalled also (I’ll find out Tuesday) I’m really going to re-assess.

I realized today that there is no such thing as Stuck in a Rut. As I gaze out my window the fact is, the world outside is still moving along on it’s merry way. Animals are continuing their cycle of life, other people are moving through their day, the clock is still ticking forward. It’s me, continuing to do things the same way and looking at them with the same perspective!

To get out of a rut, look no further than TODAY(ok, and tomorrow).
So, to get out of this supposed rut, I decided with the expert guidance of my coach Dirk Shultz, to change my focus from: 10 weeks until my 20 pound deadline - or 4 weeks until triathlon #1 - or 6 weeks until triathlon #2. We’ve all heard the AA mantra of ‘one day at a time’. Just focus on today and tomorrow will find you in a new place out of your rut.

To illustrate from the weight loss and fitness perspective - here’s my example (notice it’s only focused on the next 2 days):

Saturday (today) - Check in with my body ( see prior entry ) to see what I really want in terms of working out and food.
Sunday (tomorrow) - Train with a new intention. Time to step it up as it’s gotten a bit too easy.
Dry run (swim, bike, run) and get a much needs massage.

I will report back, but I am confident my weight loss ‘rut’ will be gone as I change my actions and look at it from another angle. Stay tuned….

We are taught to think it throughif we really want to get what we want. Create a goal with a plan and a date.

It may not be a new concept but how often do we actually ask our body how it feels; what it wants and how we can tweak our behavior to meet those needs? Why would we do that when we have the perfect proven plan in place that we know will work?

I learned this concept in a backwards way while running (ya, it’s much more like jogging). Rather than just try to get through it a little faster, I started asking my body how it felt. I changed how I swung my arms to see how that affected the rest of my body. I leaned a little bit forward and added a spring to my step. I breathed out fully. I landed on the ball of my foot; then I landed on my heal. I loosened my neck and shoulders and let my arms flop around. I listened to the beating of my heart. Next thing I knew I was crossing the bridge and finished; having completed my run 10 minutes faster than the last time!

Think about all the other examples where listening to your body could further your dream:

1. Weight Loss - When hunger strikes, ask your body if it’s hungry or bored or lonely; maybe it just smelled the burger on the grill next door. Refer back to the example of my run and do something differently. If it’s boredom, loneliness or the great smell, call a friend to come over to cook and celebrate the day or celebrate with your family.

2. Spending - The same reasons as stated above can cause us to spend recklessly. And the result is always negative; from our bank account to how we feel about ourselves. Check in with yourself and ask “what do I really need right now?” I recommend you remove yourself from the object of your spending desire if you’re anything like me. When you ask the question, you might find out what you really need is to spend more time getting ready so you don’t want to change your look. You might find out that you feel deprived somewhere else in your life and go that direction instead. You might just really want that shirt, but at least you’ll feel great about it later on.

3. Relationship, Work, Cleaning, Watching TV. Whenever and Wherever you find yourself making a choice to act; or more importantly, really needing something - Check in with your body and your soul to ask yourself what you really need

The Life Coach with the PLAN, that’s me! I still value the importance of a clear vision, the strategies for overcoming the obstacles and the consistent action and accountability that has to follow if you want results. But, this is a whole other dimension that getting older and wiser has opened me up to. I can’t say I’m an expert at this but I can see it as the key component for lasting management of weight and SO many other issues.

If you want to change your life for the better - DO SOMETHING YOU NEVER THOUGHT YOU COULD DO. I GUARANTEE YOU WILL BE GLAD YOU DID!

There are just some things you never imagine for yourself. Can you think of what that something is for you?

For me, it was the cycling program at the Aspen Club. I would walk by the ’spinners’ looking strong and then look away wondering what on earth they were killing themselves for. I wouldn’t even allow myself to consider the program, even though I was secretly curious.

Mark Alderdice, from the Aspen Club Cycling program, allowed me to change all that and see myself in a whole new way. He invited me to learn more about cycling, participate in the interval training class and really improve my confidence and skills related to cycling, a key component in my tri-athalon goal.

A mechanism attached to your own bike measures cadence and power allows me to improve my skills, while setting goals based on the previous classes results. (see below for an example)

The Work out:
5 x 2 min Power Intervals (pi)
w/ 2 min recovery
8 min fast pedal
5 x 1 min pi’s
w/ 1 min recovery
The focus of this class was to work on high end power, but w/ shorter recoveries. We pushed hard then only recovered for a short time. This will make our system learn to recovery and prepare faster for the next effort.
I only broke down the work out by the last 3- 2 min efforts and the last 2-1 min efforts. These should reflect the power after we warm up our body and how it deals w/ recovery.
Kim: Here is the break down of the class. Let me try to explain what your looking at w/ these numbers. I can break down the Intervals we do and get info from that break down. I took the last 3 efforts in the 2 min efforts and the last 2 efforts in the one minute efforts and the entire work out. In each break down you will have the following info:
Duration=time in the effort
work= the energy your body expended during that interval then the power(in watts) and cadence (in rpm’s) will show 3 numbers…they are the lowest number(min), the highest number(max) and then the average
(Avg) for that time.
We usually will look at the avg power and cadence to analyze the data.
For example if you look at the first effort below (pi 3) it shows me that you put out an average of 117 watts at 93 rpm’s. Then I can compare the next few efforts to see how you are performing. You were able to increase in the last two for the 2 min intervals. I can also see that you were able to pick up the power for the one minute intervals which is good since they were shorter.
Good work today. we will work on the power and cadence for a few more classes then we’ll get you some numbers to work by, but start keeping track in your mind the numbers you can hold for these 2 or 1 minute intervals.
Please let me know at any time if you have questions.
2 minute intervals

pi 3:

Duration: 2:01

Work: 13 kJ

Min Max Avg

Power: 83 137 117 watts

Cadence: 81 100 93 rpm

pi 4:

Duration: 1:53

Work: 15 kJ

Min Max Avg

Power: 121 194 145 watt

Cadence: 85 96 90 rpm

pi 5:

Duration: 2:00

Work: 16 kJ

Min Max Avg

Power: 114 178 140 watts

Cadence: 80 99 90 rpm

1 minute intervals

pi 4:

Duration: 1:00

Work: 8 kJ

Min Max Avg

Power: 27 195 159 watts

Heart Rate: 137 156 149 bpm

Cadence: 42 94 86 rpm

pi 5:

Duration: 0:53

Work: 9 kJ

Min Max Avg

Power: 48 234 181 watts

Cadence: 75 96 85 rpm

Entire workout (74 watts):

Duration: 1:06:22

Work: 282 kJ

Min Max Avg

Power: 0 265 74 watts

Cadence: 42 114 81 rpm

I am going on week 3 and can’t believe how much stronger I feel on the road when I am riding!

If you want to change your life for the better - DO SOMETHING YOU NEVER THOUGHT YOU COULD DO. I GUARANTEE YOU WILL BE GLAD YOU DID!

For more information or to sign up, contact:

Mark Alderdice
malderdice@aspenclub.com
Operations Manager / Expert level coach
Aspen Club Performance Center
1450 Crystal Lake Road
Aspen CO 81611
(970) 920 5837
(970) 925 9543 fax