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Where have your buns been? Multisport World Conference 2012 edition

Active people: Stop being so rigid, loosen up, and enjoy the ride.

That was my takeaway from this year’s MultisportWorld Conference and Expo, held Saturday at Columbia University’s Dodge Fitness Center. (A free fitness conference practically in my backyard? Total score.) Courtney (one of the cool chicks who frequents this blog) and I attended some of the morning seminars, which focused on “Becoming a Happy Triathlete.” After hearing some very inspiring and helpful advice from the presenters, I was pretty damn happy—and the info they shared applies to any active person. What stood out for me:

The inactivity epidemic is far worse than the obesity epidemic. After acknowledging that he was preaching to the choir, Dr. Robert Sallis, former president of the American College of Sports Medicine, started out simple: No matter the population studied, “People who are active and fit live longer, happier, healthier lives,” he said. However, his insistence that being overweight yet fit is better than being at a “healthy” weight but inactive blew my mind a little bit. “Quit using the scale as your barometer for health,” he implored the crowd, suggesting that we use minutes of activity per week instead and shoot for more of those rather than a lower weight. Even a few minutes more of walking each day can make a difference. If you get and stay active, he said, “There’s no reason at 50 you shouldn’t be doing what you were doing when you were 25.”

Triathlon training and racing is a game—it’s okay to have fun with it. Figure out who you are, whether it’s a knee-knocking newbie triathlete or a semi-pro racer, and then have fun with your training and racing. Otherwise, why the heck are you doing any of this in the first place? “If you want to be happy in this sport, your focus should be on the process,” said Dr. Paul Weiss, a sports psychologist and the chief program officer at Asphalt Green in New York City. He added that mini-goals, such as “I’m going to get to that tree… now I’m going to get to the 10-mile mark… etc.” are the best way to keep yourself from feeling overwhelmed at any point in your tri. “If you hit those [mini-goals],” he said, “the race just happens.” Also? It’s okay if you get a little competitive, even if you’re so new that you need a five-minute pep walk just to put on your goggles. The competition is part of the fun. Weiss suggested, “If someone has your age written on their calf, try to catch them.”

Performance starts in your stomach, so eat something. Sports nutritionist and author Nancy Clark—her name may be familiar if you read Runner’s World or SHAPE—made a point that nearly knocked me over with its simplicity: “No weight will ever be good enough to do the enormous job of creating happiness.” BAM. Anyway, I was hooked on Clark’s very straightforward yet incredibly kind way of talking about food and weight and body image. (Disclaimer: I am a girl who has had some bad experiences with nutritionists. More on that at another time.) Who wouldn’t love someone like Clark, who makes fueling yourself sound like such a loving part of training and who reassures you that “On rest days, you won’t get fat or lose fitness?” I later bought her book, Nancy Clark’s Sports Nutrition Guidebook, at the expo.

If your bike doesn’t fit YOU, nothing else matters. Triathlon coach (and my awesome swim coach, hi Mike!) Mike Galvan made it clear that proper bike fit takes hours, not minutes, and it’s far more involved than tweaking your seat and handlebars. And make sure you go somewhere with a super-attentive staff. “The main thing they should do is listen to you,” he said. Galvan used a real cyclist riding on a trainer to point out the do’s and don’ts of proper form. A big deal: Make sure that your sit bones, not the meaty part of your tush, are on the saddle. Galvan also confessed to keeping six bikes in the one-bedroom apartment he and his wife share. I think that makes the two that Mr. Haul Buns and I stash in our studio seem positively Spartan in comparison.

We're not quite this bad... yet.

March 13, 2012 at 2:33 pm 2 comments

Spinning Tunes

If the time change is making you groggy, this playlist may be the kick you need to get you out the door. My classes this week did a lot of sore-buns, in-the-saddle riding to these songs. Good work, everyone! It should be noted that The Fiancé went to France in the spring and downloaded the Edward Maya tune right after he got back—it was on the radio 24/7 there. Now that Maya’s got a hit in the U.S., as well, TF has deemed himself a talented arbiter of pop hits. I’ll let you know what he comes up with next.

Take My Picture — Filter (6:03)
Firework — Katy Perry (3:47)
Take It Off — Ke$ha (3:35)
Hot Tottie — Usher (feat. Jay-Z) (4:59)
Love and Wonder — DJ Earworm (5:50)
Human — The Killers (4:05)
This Is My Life — Edward Maya (3:49)
Paper Planes — M.I.A. (3:23)
Last Nite — The Strokes (3:13)
Hallelujah — Justin Timberlake (feat. Charlie Sexton) (4:15)

November 12, 2010 at 9:33 pm Leave a comment

Spinning Tunes

I know I’ll soon be sick of the Pink song that kicks off this mix, but I’m loving it right now. Here’s this week’s Spinning playlist, with some quick flats to keep things moving and some Halloween (Haul-o-ween?) songs to keep things ghouling.

Raise Your Glass (Clean version) — Pink (3:22)*
Cousins — Vampire Weekend (2:25)
Are You Gonna Go My Way? — Lenny Kravitz (3:31)
Ghostbusters — Ray Parker Jr. (4:00)
Follow You Down — Gin Blossoms (4:30)
Thriller — Michael Jackson (5:57)
Check On It — Beyonce (3:33)
Forget You — Cee Lo Green (3:42)*
Showdown — The Black Eyed Peas (4:27)
Mr. Brightside — The Killers (3:54)
My Life Would Suck Without You in My Place (Kelly Clarkson vs. Coldplay) — DJ Earworm (4:12)

*These songs are also available in saltier versions. Because I don’t want to get fired, I used the PG version in class.

October 28, 2010 at 8:22 pm 1 comment

Developments

Loyal haulers, how I’ve missed you. Both of you. (No, I’m kidding. There are probably three or four of you, not counting my mom. Hi Momma!)

So much has happened since last we met! A highlight reel:

The Boyfriend is now The Fiance. (Insert girly sounds of joy here.)

Photo credit: Stephanie Pinsdorf

I attempted two triathlons this summer, one of which became a duathlon due to poor river conditions. . .

Photo credit: The Fiance

… and one of which caused me to have a sobbing breakdown one mile into the run. Gory details to follow in another post.

Not crying here... because it's over. Photo credit: The Fiance

I ran a PR (personal record) at this year’s Boston Half Marathon, which left me sore for days but happy to run with old and new friends!

Cez and David, meet Rose and Steph. Photo credit: The Fiance

The good news, which is making me just about as happy as the sparkler TF put on my finger, is that the nagging plantar fasciitis that was keeping me from running and teaching step has calmed a bit. (Thanks, physical therapy and yoga!) This means I can finally run again, which means I’m no longer feeling frustrated and insane. Yay! Thank you to everyone who offered kind words or sent healing vibes into the universe.

The bad news, which is making me really quite bummed, is that my physical therapist and doctor have decided that step classes aggravate my chronic injury in a way that running doesn’t. In step, there’s just too much bouncing on the heel, which tightens the calf and inflames the fascia—a thick band of tissue that inserts at the heel. Not wanting to believe my doctor, I secretly snuck in a step class at a friend’s gym two weeks ago. Though I got through the class all right, I could barely walk when I woke up the next morning.

For now, at least, my step days are done. I won’t be returning to teach the Wednesday evening Intro Step/Step I class at Feminine Fitness, and my Thursday morning FemFit class is going to remain a Spinning class. I don’t know who will teach the Intro class from here on out. Please know that step didn’t cause my injury—that happened when I was dumb enough to try to text and walk at the same time a few years ago, breaking my foot as a result.

You’ll still see me around the gym. Karla, one of the cool chicks who reads this blog, is whipping my tush into shape for my big day. I’ll still sub for body sculpting classes when I’m needed. And you know I’d love to see you haul your buns to my Feminine Fitness Spinning class at 6:30 on Thursday mornings, or my New York Sports Club Spinning class at 5:45 on Monday mornings. Come on down, and give it a whirl! At the very least, bookmark www.haulbuns.com and visit it often. I promise to update it on a much more regular basis.

Teaching the Wednesday night intro class has been my extreme pleasure for the past five years. I will miss working out with all of you intro steppers, but I know you’ll keep on showing up, putting in the hard work, and supporting each other like you always have. Ladies, you’re awesome.

Hasta la vista.

October 25, 2010 at 8:26 pm 2 comments

Spinning Tunes

I’ve used this mix for a few classes in recent weeks, and it’s gotten a pretty good response. It’s a nice blend of quick, all-out songs and slower, yet driving, numbers. See what you think!

History Repeating — Propellerheads & Shirley Bassey (4:01)
Time To Go — Dropkick Murphys (2:53)
Supermassive Black Hole — Muse (3:29)
Bulletproof — La Roux (3:25)
Breakeven (Falling to Pieces) — The Script (4:21)
Showdown — The Black Eyed Peas (4:27)
Truckin’ — The Grateful Dead (5:08)
We Will Jump You — DJ Party Ben (3:33)
Heartbreak Warfare — John Mayer (4:29)
A-Punk — Vampire Weekend (2:21)
Chelsea Dagger — The Fratellis (3:35)
Ecstasy — Rusted Root (5:02)
Against All Odds — Phil Collins (3:24)

May 26, 2010 at 5:37 pm Leave a comment

Spinning Tunes

There are some heavy hills in this week’s ride, kids. Hit ’em hard!

1. Toxic — Britney Spears (3:20)

2. Makes Me Want To Pray — Christina Aguilera (4:10)

3. Dominos — The Big Pink (3:48)

4. Stranded (Haiti Mon Amour) [Live version] — Jay-Z, Bono, The Edge, Rihanna (4:27)

5. I Do Not Hook Up — Kelly Clarkson (3:20)

6. No Woman, No Cry — Bob Marley & The Wailers (4:08)

7. Sing Along — Blue Man Group feat. Dave Matthews (3:26)

8. Green Light — John Legend feat. André 3000 (4:44)

9. LoveGame — Lady Gaga (3:38)

10. Miss You — The Rolling Stones (3:35)

11. Funhouse — Pink (3:25)

12. Clint Eastwood — Gorillaz (3:45)

13. Let It Be — Jennifer Hudson feat. The Roots (3:53)

January 31, 2010 at 10:53 pm Leave a comment

Spinning Tunes

This week’s Spinning playlist, hot off the Spinner! I tortured my Monday morning class with 40 seconds high effort/20 seconds low effort intervals and they really delivered — must’ve been the music. (heh) All songs available on iTunes.

Aouuuuuuuuuuuuuuuuu!

Even Better Than The Real Thing — U2 (3:41)
Loba — Shakira (3:10)
Upgrade U — Beyoncé Feat. Jay-Z (4:33)
Bad Romance — Lady Gaga (4:55)
I Want You — Paris Hilton (3:12)
Take On Me (De Lorean Radio Mix) — Ammonia (3:13)
My Life Would Suck Without You — Kelly Clarkson (3:33)
Drum Trip — Rusted Root (3:45)
When I Grow Up — The Pussycat Dolls (4:05)
Bonito — Jarabe de Palo (4:14)
Love Lockdown — Kanye West (4:31)
Get Right — Jennifer Lopez (3:51)
Hard — Rihanna and Jeezy (4:11)
Whataya Want From Me — Adam Lambert (3:47)
If It Kills Me — Jason Mraz (4:34)

I’m always open to hearing what gets you into the zone when you’re working out. Post a comment and let us know, and it just may show up in a future playlist!

January 20, 2010 at 9:03 pm Leave a comment

Haul On

If you’re looking for a reason to haul, look no further!

A Spin To Remember: This Spinning (indoor cycling) benefit will benefit the Feal Good Foundation, a charity that helps Sept. 11 first responders and their families. Michael Grassi, a New York Sports Club Spinning instructor (and Ironman athlete, not too shabby!) will lead six 45-minute Spinning classes back to back at the Mahwah NYSC on Friday, Sept. 11. You don’t have to be an NYSC member to participate. Donations can be made online at the foundation’s site and also will be accepted the day of the event. Refreshments will be provided. For more information or to reserve your time slot — you don’t have to ride all six classes! — call the club at 201.848.0015.

bigstockphoto_Kids_Running_on_Track_781902[1]
Mahwah 2k9 10k race/5k run/2k walk: This run/walk event will take place on Sunday, Oct. 4, at Darlington County Park in Mahwah. Proceeds will go to Mahwah schools. Sign up online at www.active.com or at www.themsf.org.

And when you’re done, don’t forget to let us know where your buns have been…

September 1, 2009 at 8:49 pm Leave a comment

Do Or Not Do: This Is My Tri!

Barefoot and dripping, I peeled off my swim cap and speedwalked to the transition site where Bertha awaited. “Have some water! Wash the Hudson out of your mouth!” volunteers cheerfully shouted, handing my fellow racers and I cups as we made our way to our bikes. I was smiling, laughing, giddy for no other reason than the fact that I hadn’t drowned in the river.

And despite the fact that I was jogging in a bathing suit.

I dried off as best as I could and donned my running shorts and tank top. It felt so weird to have my clammy suit stuck to my skin underneath everything, and I gave myself a few liberal swipes of Body Glide in an effort to avoid chafing and blisters. It should be noted that triathletes generally try to get in and out of the transition area as quickly as possible; good transition times can make up for slowness during the legs of the race. But I just really didn’t care. I wasn’t drinking mimosas and lounging around, but I also wasn’t freaking out when I temporarily couldn’t find one of my socks (like a woman was in the next row over).

So many bikes!

That's my girl (Photo credit: The Boyfriend)

That's my girl, Bertha Blue. (Photo credit: The Boyfriend)

Helmet on, I walked Bertha out onto the course and hopped aboard. In the next two hours, I had one of the most fun bike rides of my life. I charged up a hill and sped out onto the 79th Street entrance to the West Side Highway. With the Hudson on my left, I pedaled north on a road normally reserved only for cars. (The city had shut it down just for us.) The uphills weren’t horrible, and the downhills were heaven. I felt like I was flying, going faster than I’d ever gone before with no turns or traffic to slow me down. People passed me, I passed people. Just like the swim, it didn’t matter. My only concern was not beating up my legs too much; I still had a 10K to run when the biking was done. I breezed through the tolls at the Henry Hudson Bridge — no EZ-Pass required — and continued north to the Moshulu Parkway exit, the turnaround point.

I saw people of all body types on bikes of all price points just doing their thing. I tried to keep my shoulders loose and made a mental note, as I stood up and stretched during a flat section of the course, that next time I’d wear shorts with a chamois in them. When I spotted race photographers out along the road, I sucked in my gut and grinned.

And then it was over. We turned again and re-entered the transition area, where I traded my helmet for a cap and basted myself with sunblock before bidding Bertha adieu. I started the run with legs that felt so heavy and feet that felt like they were barely moving. I followed all the other participants onto 72nd Street, also closed to traffic just for us. And when I crossed Broadway, The Boyfriend was right where he’d promised he’d be.

At the corner of Broadway and 72nd Street (Photo credit: The Boyfriend)

It was humid and sticky. It was still early. He’d been up as long as I had, and he’d been waiting in his spot for a while because we had no idea how to gauge my time. His face was so happy, so proud, so genuinely excited for me as he snapped photos of my approach.

I love this man.

I stopped to kiss him, and he did what he always does in this situation: He asked how I was feeling and then told me not to waste time with course-side PDAs. So I was off again, doing a slow lope into Central Park. The course snaked north through the park’s hilliest section, and I told myself that it was just a little more than six miles, a distance I’d run many times before. So I focused on picking up one foot and putting the other down. I thanked as many volunteers as I could at the water stations. And I laughed out loud when a random woman on the sidelines, after seeing that I happened to be running among a pack of men, sang out, “You just stay strong, sister!”

The beautiful thing about a 10K is that just when you want it to be done, it is. And when I crossed the finish line, I felt like I did at the end of my first marathon. I can’t believe I did this. It’s impossible that I did this.

Dazed but happy at the finish (Photo credit: The Boyfriend)

And then, the best prize, better even than the subway token medal placed around my neck as The Boyfriend hugged my sweaty, sandy, salty self tight: I totally did this. I am a triathlete.