Try a tri
Since 2021, I have been dabbling in the sport of triathlon. I have been a runner since I was in high school and have completed over 40 half marathons and 5 marathons, but I found myself getting tired of running. After years in the sport, it's easy to get into the habit of comparing time and fitness levels to yourself from fitter or faster phases of life. I liked the idea of trying new sports and being active without running the same routes over and over again.
I had a road bike from a decade ago. I pumped up the tires, dusted off my helmet and took it on the roads of south Bradley County. I was hooked! Anyone who has gotten into cycling knows there are endless accessories and gadgets to make the sport more interesting and fun. I enjoyed trying new cycling shorts, figuring out which of my sunglasses I preferred riding in, and getting my clip pedals and shoes out of the closet. Cycling is more time consuming than running and requires a little more planning. I usually drive to a location along the route of rural roads I like to ride and have to bring all my bike bottles, nutrition, helmet, bike pump, etc. I do like that it doesn't pound your legs quite like running does. It is also easier to do in the heat of the summer because the speed provides some cooling winds.
Like cycling, I had experience swimming but hadn't been in a pool to swim laps in years. I joined the Y and started swimming as much as I felt like I could. At the beginning, I didnt have a great sense of how hard I was working so I would find myself stopping after a few lengths to "catch my breath." When I realized I was just getting used to breathing in a rhythm, I was able to push past the few lengths and swim for longer and longer without stopping. The YMCA indoor pool is a great local resource for anyone looking to get into swimming. You can lap swim at most times of day. If you want to try open water swimming, check out Parksville Beach or the day use area at the Chickamauga Dam in Chattanooga. Always swim with a buddy and use a booey strapped to your waist so boaters can see you. Getting over my fear of "things" touching me while open water swimming has been one of the most fun parts about discovering triathlon. I love being outside in the summer, so open water swimming has been a really fun new hobby of mine.
I have done the Waterfront Triathlon in Chattanooga three times. There are two distances in that race: an Olympic (1.5k swim, 40k bike, 6mi run) and a Sprint (400m swim, 20k bike, 5k run). This is a great beginner-friendly local race that I would highly recommend. After feeling confident after my first Olympic distance triathlon at the Chattanooga Waterfront Tri, I signed up for Ironman 70.3 in August, GA in 2021. I really pushed myself to bike and run more than I ever had in training. It was a big challenge and I really enjoyed the accomplishment! I am going back to do it again next month, September 2023.
As much as I have loved trying new sports and challenging myself in new ways, I have missed the grind of running more miles each week. I have had to cut back on my running miles to keep my legs fresh enough to cycle three times a week for triathlon training. After this half Ironman in September, I am looking forward to getting back to my first love: running.
An Interview with F45 Cleveland
We first met the folks down at F45 Training at the beginning of this year when we were invited to come to the studio to set up during a new member event. We were eager to come, because, like many of you, we had run past their studio many times and were curious about it. Since that time we have continued to connect with their team which has led to us being able to offer a free F45 class for our Terra VIPs on Wednesday, April 27th at 6:30pm. To give those who are interested a better look at what F45 is, we asked studio manager, Troy Vanscourt, some more about their studio and what an F45 workout is all about.
Can you tell us a bit about F45? What is it, when did you all open in Cleveland, etc.
F45 Training Cleveland, Tennessee is a boutique style fitness studio. The F stands for functional training, a mix of circuit and HIIT styles workouts geared towards everyday movement. 45 is the total amount of time for sweat dripping, heart-pumping fun! We opened our doors to the Cleveland community in July of 2021.
What makes F45 different from someone just going to the gym on their own time? What makes F45 different from other specialty gyms?
F45 differentiates itself by focusing on Functional Training, which is a classification of exercise that involves training for activities performed in daily life and is designed to help individuals move and perform better in their everyday activities.
These types of exercises typically involve the use of your full body and multiple muscle groups, and consistent adherence can lead to a range of benefits including improved energy, body composition, metabolic function and sleep, and decreases in fat mass, stress, depression and risk of lifestyle diseases.
Our workouts are fueled and organized by the robust technology systems that we have in place. A series of TVs mounted on the front wall of our studios provide an organized, station-by-station diagram for each daily workout. With the guidance and motivation of the F45 Trainers, this system is a visual tool for our members to progress from exercise station to station throughout the workout. Integrated with F45TV, LionHeart gives you the power to accurately track your workouts, monitor your heart rate, the percentage of your maximum effort, and the total calories burned to help you reach your true potential.
The employment of our functional and circuit training workouts in a Team Training atmosphere is the final factor fueling F45 Training’s dynamism. The motivation and encouragement in a Group Training facility create a pulsing, upbeat environment where individual health and fitness goals are met and exceeded. This is what makes F45 Team Training, Life Changing!
The word "cross-training" is thrown around a lot. Can you tell us what you understand "good cross-training" to be and how it can be helpful, especially for runners?
Cross training is a widely used term in fitness today however, not all forms of cross training may be helpful, especially for runners. F45 cardio workouts are high intensity interval training sessions designed to improve cardiorespiratory fitness, physical capacity and body composition. HIIT workouts have also been linked with numerous health benefits and have been shown to reduce the risk factors associated with chronic disease.
F45 Training typically involves short intervals of high-intensity exercise, interspersed with static or active recovery periods. This type of exercise is typically performed as a time-efficient alternative to steady-state aerobic training as individuals are able to maintain high-intensity exercise for longer periods of time. Sustaining higher exercise intensities as a result of HIIT workouts is shown to promote greater adaptations in cardiorespiratory fitness.
Would you mind sharing an exercise (or two!) with us that you would recommend runners add into their routine? (and can you tell us why it would be helpful specifically for runners)
Plyo Lunge
Functional fitness exercises are associated with an increased ability to carry out daily tasks and improved quality of life. A major advantage of F45 is an increase in the excess post-exercise oxygen consumption following each session compared to steady-state training. The contribution of excess post-exercise oxygen consumption to overall energy expenditure has a direct influence on body composition. It is also well established that cardiorespiratory fitness and reductions in fat mass are strongly associated with reduced risk of metabolic disease, adverse cardiovascular events and even mortality.
Exercises that we recommend runners add into their routine:
Dead Ball Around the World + 2 Plyo Lunges
4 sets, 45 seconds work, 15 seconds rest
This exercise will promote both upper and lower body strength and stamina as you engage the shoulders, core, glutes, quads, and hamstrings.
4 sets, 45 seconds work, 15 seconds rest
This exercise will improve functional movement and balance while engaging the glutes, quads, core, calves, shoulders, chest and triceps.
Both exercises will especially benefit runners strength, cardiorespiratory fitness as well as help improve body composition.
How can our audience connect with F45? Where are you all located, can people try out a class, meet the team, see the gym, etc.
F45 Training Cleveland TN is located at 210 1st St NE, Cleveland, TN 37311 near Catch Bar & Grill and Ever After Bridal. You can connect with us on all major social media platforms (@F45_training_clevelandTN) as well as via our website f45training.com/clevelandtn , by phone at (423) 813-9253 or simply stop by the studio during our business hours!
Terra Running VIP members have the exclusive opportunity to try out a FREE class on Wednesday April 27, 2022 at 6:30pm by signing up here or anyone is welcome to redeem a trial with us at anytime by visiting our website.
Any final thoughts you would like to share?
Research has shown high intensity interval training workouts significantly reduce abdominal fat and total body mass compared to moderate steady-state aerobic exercise. Reductions in fat mass are strongly associated with a range of additional health benefits. F45 has many beneficial effects on psychological and cognitive outcomes.
More than a fitness studio, we’re a community of people who’ve come together from all walks of life to work towards the common objective of reaching our health and fitness goals. Are you interested in taking the next step toward a healthy and active lifestyle? Let’s learn how we can help you achieve your health and fitness goals with a free Terra VIP X F45 class experience!