Move4word with Coach K

Celebrating African Americans in the sport of Triathlons during Black History Month, today, I spotlight Keisha Kcr Ragoobir . Here is what Keisha shared in why she Tri's: Keisha Ragoobir is 46 years old and has been “Tri-ing” since May 2013. I was a runner before I was a triathlete. I started my journey because someone suggested that I “Tri”. I did not think much of it until I saw a good frie nd’s husband do a Tri in Austin, Tx. It was an OWS (open water swim) Sprint and I was like if he can I can! Nothing like a little competitive spirit to light the fire. So in May of 2013, I signed up for a virtual sprint and the rest is history. The first time I got in the water, I could not go 25 yards, heck I could not do 15 yards without feeling like I was going to die. I cramped up, hyperventilated, got frustrated and cried but I kept coming back. I knew I could not give up, I had to keep moving forward and keep “tri-ing”. Because I kept “tri-ing” I fini...

Triathletes cannot live by swim, bike, run training alone.  To be successful as a triathlete you have to add another discipline... strength training.    There are many benefits to strength training.  Help prevent injury Increase performance Become stronger by increasing muscle mass Improve bone density slowing down bone loss Improve overall quality of life For many reasons athletes neglect this area in their training routine. Some may feel strength training is only for the elite, others may feel they have to have special equipment or belong to a gym or they may not know where to start.     Strength training is for everyone, not just the elite.  If you walk this earth you can benefit from some form of strength training.  You do not need special equipment, you would be surprised the results you can get from using a yoga mat and your own body weight.  Squats Side Lunges Planks Crunches Push-ups Check out t...

Lesson Learned from my swim session...competitive swimming is hard (challenging) if you want to do it right AND be successful.  I could easily get away with a basic stroke but to compete it is so much more then a basic stroke. Its is work!  It is using muscles you did not think you had to pull you through currents, its knowing how to breath on the 2, 4 or even 6 and pushing through when you lungs are screaming for air.  Its knowing how k relax when there is nothing under you but water or someone rolling on top of you. Swimming is so much more than a basic stroke.